Corporate Fitness and Active Aging

Do you walk in Awe?

A few days ago, a resident handed me an “invitation to an Awe Walk.” He had picked it up from a nearby park. He thought I’d be interested in the topic and brought me a copy. This was my first-time hearing about Awe Walking, so I was intrigued! The document invited me to not just simply focus on the present, it was deeper than that.

So, how does one take part in an awe walk? It’s as simple as choosing to walk in awe. It’s the intentional decision to focus on things around you rather than yourself. Instead of focusing on your to-do list or exciting weekend plans, choose to shift your attention externally to the beauty around you. The word awe can be defined as a feeling of reverential respect mixed with fear or wonder. Of course, it may not be the first time you’ve seen the leaves change from green to deep orange and red, but the beauty and mystery can still be stunning.

Why walk in awe?

Choosing to walk in awe shifts our attention to things outside of ourselves. This change has big mental health benefits. An 8-week study facilitated by the University of San Francisco showed that choosing to walk in awe had the following benefits: increase in daily compassion and overall well-being, a decrease in anxiety and daily negative emotions.

While you become more distracted from the stressors in your life, you’re making room to notice and pay attention to things other than yourself and your own concerns. When we look away from our wants and needs for a moment, it can improve one’s love of life, relationships, and worries. Decreased levels of stress can lower blood pressure, improve sleep and digestion, and decrease muscle tension. Although an Awe Walk can be done in all settings, natural, indoor, urban, there are added health benefits of being in nature. Walking in awe can be a good reminder of how small we are in this big world and vast universe. It’s a great way to help us improve our perspective on certain things or life overall.

Invitation to Walk in Awe

Consider attending or attempting your own Awe Walk. Take note of the nature and happenings around. Be enthralled in it almost like a child would. Take a moment to feel the warm sun on your face and touch the flowers growing nearby, how do they feel? What do you hear? Can you find the animals that are making that sound? Have you found the water that is trickling nearby? Don’t just notice the nature around you, experience it. Intentionally. Fully. Try these prompts on your next walk!

1. Begin your walk by bringing attention to your breath. Take nice slow and deep breaths - let your belly expand more than your chest.
2. Notice your steps on the ground. Do they make a soft sound? A loud crunch? Do you feel anything? This warms up your awareness to the sensations that are easily forgotten on an unintentional walk.
3. Be open to experience an Awe Walk. Allow things to spark your curiosity. Do you notice something that gives you a sense of pleasure or surprise?
4. What catches your eye? Is it the wispy clouds in the sky? The windy path or maybe the comfort of a path you’ve traveled before? The color or smell of the flowers?
5. Allow this sense of wonder, excitement, inspiration carry on into the rest of your day and further.

Try an Awe Walk! Tell us about your experience!

After the excitement of holiday parties and festivities slows down, we sometimes find ourselves in a funk. Life can seem a bit slow, minimal sunlight and weather keeps us cooped up inside, and we feel a bit sluggish. Get rid of winter blues with these tips to warm the soul.

Warm Your Mind

• Think positively. When you’re feeling drained, it’s important to keep a glass-half-full mindset. Positive thinking starts with taking control and responsibility for your mind and attitude. A bad mood can be flipped simply by taking a slow, deep breath. In that moment you can change your entire day.
• Be nice to yourself. Everyone makes mistakes, so let yourself move forward.
• Smile. A simple smile can do wonders for your mind. How negative can you be if you are smiling?
• Meditate. Meditation is a great way to keep the mind healthy and thinking happy thoughts. It can be as long or short as desired. Meditation forces the mind to focus on the moment, allowing us to leave the world for a while and de-stress. Breathe in, breathe out, repeat.

Warm Your Body

• Move. Moving more throughout the day keeps blood circulating to all parts of the body. This includes blood flow to the brain, increasing alertness and productivity. (Here are some tips for finding motivation for winter fitness.)
• Break a sweat. Working out can provide feelings of accomplishment and happiness. Exercise causes serotonin secretion, the catalyst for a great mood. 
• Practice mindful eating and nutrition. It’s easy to get carried away indulging in favorite comfort foods. The downfall is that they are typically high in carbs and fats. Although you think you want these foods, it’s not what your body needs. Stick to the basic guidelines: half of your plate fruits and veggies, one quarter protein, and one quarter grains.

Warm Your Heart

• Pay it forward. Do something nice for someone without expecting anything in return. We’ve all heard about buying coffee for the person who’s in line behind you. If you’ve experienced this, you understand how great the heart-warming gesture feels and why you might do the same for a stranger the next time. However, paying it forward does not have to be monetary. Simple notions such as opening the door or smiling as you say, “Hello” to someone can go a long way and often creates a ripple effect. One day, I came across an envelope lying on a bench, addressed as “to whoever comes across this.” I opened it to find a card with an incredibly nice and uplifting note written inside. It ended with a request to leave the card in a new place in order to brighten someone else’s day.
• Don’t be alone… all the time. Surround yourself with positive people. Spend time with those who make you laugh, who make you feel good about yourself, with people who motivate and encourage you.
• Play or exercise with puppies. Animals and pets can have a therapeutic effect on us humans. Find a furry friend to give your attention and love to; I prefer puppies. Don’t have any around? Visit a local animal shelter, or better yet, volunteer your time and double up on the fuzzy feelings!

Warm Your Spirit

• Be grateful. Showing gratitude shifts focus away from you and brings mindfulness to a greater purpose in life, helping strengthen the Spiritual Dimension of Wellness. Take a minute to let someone know that you are thankful for them or for something that they did. Writing down what you are grateful for can affect your spiritual side in a similar way.

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Taking advantage of the benefits nature has to offer, I step outside and take a deep breath of fresh air to begin my walk. Big inhale… slow exhale, “ahhhhh…so relax…” sudden coughing interrupts… “hmm the air seems a little thick today. Not quite the relaxing deep breath I was hoping for,” I shrug it off and continue on my way. But should I simply just dismiss it? The answer is, I don’t know until I check the condition of the air quality.

Recently, here at the senior living community, we’ve started weekly walks through the beautiful campus while the weather is nice. A recent warning about air quality had me questioning why I wasn’t monitoring this regularly. If I’ve been shrugging this off, how many others are doing the same and endangering their health? So, I decided I wanted to feature the air quality condition for the community walks, but a little digging was required to get caught up to speed on the subject. Here are 4 basics to help us understand air quality.

Where can the current air quality level be found? Most weather apps will provide air quality status, including warnings. Alerts include a brief description of the condition, as well as populations who should be cautious and activities to be reconsidered. More in-depth information can be found on resources such as AirNow.gov and epa.gov. Here you can learn about everything from air quality basics to trends to global readings to activity guides.

What exactly does the Air Quality Index measure? The AQI measures 5 major air pollutants: ground level ozone, particle pollution (including PM₁₀ and PM_2.5), carbon monoxide, sulfur dioxide, and nitrogen dioxide. Healthy levels have been determined by US Environmental Protection Agency.

What is PM? PM stands for particulate matter in both solid and liquid forms. Some PM can be seen with the naked eye, like smoke, dust, and smog, while others require a microscope. Both forms are dangerous when inhaled. PM₁₀ substances are 10 micrometers or smaller in diameter. PM_2.5 are 2.5 micrometers and smaller. EPA puts it into perspective by comparing a human hair at 70 micrometers - that’s 30 times larger! When inhaled, these particles can stick deep into the lungs or even enter the blood stream, causing serious health concerns. PM originates from things like construction sites, fires, fields, power plants, and automobiles.

What AQI level is considered safe for outdoor activity? AQI rates air pollution levels on a scale from 0 – 500, associated with different colors to reflect if the conditions of the air are safe for everyone, some or no one. The basic AQI from Air Now defines the ratings as shown below:

• Green (0-50) means the air quality is good and pollution levels are not threatening.
• Yellow (51-100) means the condition of the air is moderate, but those who are unusually sensitive to air pollution could be at risk.
• Orange (101 – 150) means the air quality is unhealthy for sensitive groups, including those with heart disease and lung conditions. Activity should me limited for sensitive groups.
• Red (151 – 200) means the air quality is unhealthy, causing possible health effects for some of the general public and more serious effects to sensitive groups.
• Purple (201 – 300) means the air quality is very unhealthy and poses a health alert for everyone.
• Maroon (301 – 150) means the air quality is hazardous and initiates a health warning of emergency conditions in which everyone is more likely to be affected.

Next Step: minimizing air pollution! How are you intentional in improving the air quality?