Walking is a natural exercise in humans, so no pre-heating is required. However, the following preheating exercises are recommended for any type of walk, although they are not essential.
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They can be done according to the needs of each person and the physical state in which they are. One only, two of them or several.
I have been asked for an exercise to strengthen the back, in this month of July 2020, and I gladly incorporate it into this preheating series, with the number 5:
Writing is to know ourselves better: what we think and how we think. We have several ways of thinking. With our WALK-RWD system we can discover two ways of thinking: 1) Through writing and words, and 2) Through drawing and graphic images (DRAWING, TO KNOW BETTER OURSELVES)
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Any of these 2
means can be used to know what and how we think. When we write our thoughts
(and draw them) we can truly get to know each other; in that stage is when we
become aware of them.
We have already
mentioned that writing is a creative medium that allows us to discover and
express what we think -and how we think- and what we feel -and how we feel-;
and thus, it guides us in the knowledge of ourselves.
Let us keep in
mind that the objective of the WALK-RWD system is, in the first instance, to
help people who put it into practice, fundamentally to be healthy and satisfied
with themselves, in the acceptance of how we are and what we are; in the second
instance, its application allows us to have greater knowledge in general
through writing and to develop in some artistic areas, which always results in
an acceptance of oneself.
Normally, the
WALK-RWD system allows us to be ourselves, it is the technique that leads us to
be oneself through reading, writing and drawing, as we walk.
During our walks
we can write any thoughts that occur to us, without wishing to represent
reality accurately, we should only let our unconscious out without any
reasoning, and write the ideas and messages that are managed in our mind. If we
are presented with some graphic images, translate them into components and
verbal units, although we should also draw them.
The
recommendation is: during your walks, write all the thoughts and ideas that go
through your mind.
In this scenario
of writing everything that comes to mind, we will be doing it without a
reasoned technical plan (automatic writing) and therefore, the text we develop
will be considerably incomprehensible.
Even in the
practice of traditional texts, such as the story, the novel, or a letter, a
poem, etc., its realization is a projection of the author on how he thinks and
feels, since this medium allows him to “purge” -a way of catharsis-
his emotions and his psychological state. Despite the difficulty that this
represents for the understanding of the interiority of the walker-writer, his
understanding can be achieved in a peremptory time, in addition to serving the
author of catharsis.
In this
scenario, of reasoned writing, let us keep in mind that in each one of us
experiences have been processed, throughout our lives, that what we believe in
our minds are unrepeatable, in the same way that happens to us in automatic
writing; All these ideas and concepts are original with very personal and
special characteristics, specific to each person. Each human being is
unrepeatable and therefore, his writing is also unrepeatable; we just have to
start writing while doing our daily walks.
All our thoughts
that we shape in writing are pristine, emanating from our unconscious, which
allows us to better understand and accept ourselves.
As we have already
pointed out, there are innumerable negative emotional enemies and unpleasant
habits that govern our daily existence.
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We can fight against each other by applying the WALK-RWD system, in different modalities, in terms of the very combination of their own activities that constitute it. We have mentioned that we can activate pleasant or positive emotions by creating a Virtuous Circle through the WALK-RWD system (See writings: READING-WRITING-DRAWING: VIRTUOUS CIRCLE, and NEGATIVE HABITS AND HOW TO COMBAT THEM. GENERAL CASES); as we know, the mere fact of walking encourages us, elevates our self-esteem, and reduces stress and depression. Likewise, with that same Virtuous Circle we can face the unpleasant emotions as well as fight, in general terms, negative habits.
For each of the
negative habits there is a special form of the WALK-RWD system that allows us
to present a specific front to combat them.
Regarding the use of the WALK-RWD system to deal with overweight, certain categories should be defined, according to differences or marginal increases with regard to the weight of an individual, be it woman or man, determining exactly the pounds for each of the categories, and depending on this, within the WALK-RWD system, decide and define the specific actions that must be carried out, in order to achieve the reduction of a certain amount of pounds. For example for overweight we could have the following categories: lean, skinny, thin, fit, chubby, fat, obese. As for the section of thinness we can mention: skeletal, skinny, slender, puny, and as for the large we can mention: corpulent, robust, beefy, bulky, fleshy, and none of these -categories- requires modification of weight; however, we will have to check if we say: potbellied, paunchy, heavy, buttery, because it may require another kind of medication.
Let’s see how the
Vicious Circle of Obesity (VCO) works.
The system of
“walking, reading, writing and drawing” can help correct other
discomforts, not only in the physical sphere, but also in the mental and
cultural sphere. There are many and varied benefits that can be obtained using
minimum times and at no cost. It seems that the will and discipline that the
individual requires to carry out this type of practice are very difficult to
have; we do not all have that capacity and it is surely more difficult than we
can imagine, to dedicate an hour a day to our health.
What is highly
recommended, to lose weight, is to walk daily, and not to perform intense
exercises, because these only burn (or spend) the body’s glucose, that is, only
sugar, and not fat, as it does the walk; this allows us to reduce, by its daily
performance, about 70% of the fat. So, for obese people who want to lose
weight, it is advisable to walk daily, for periods of 1 or 2 hours, and not the
intense races of medium or high speed. In short, any intense exercise that
generates fatigue or muscle pain or shortness of breath, or any combination of
these symptoms, is definitely no better than the walk to lose weight.
As we have
already mentioned, within each habit in us there is an “inner need”
that we must attend to. In general, all of them manifest, directly or
indirectly, in a symptom or external effect.
If we attend to
the “inner need” that we have, we can eliminate the habit that has
formed us. It is certainly difficult to discover the correlation between need
and habit, or sometimes we do not even want to reveal it. However, it is
essential to find that relationship to meet the need and thus “break”
that Vicious Circle of negative habit.
We will use some of the sequences and schemes used in writing NEGATIVE HABITS AND HOW TO COMBAT THEM, since in this the general cases of negative habits were analyzed.
We all know the
endless circle of 1) Depression, anxiety (D), 2) Need for food (F), and 3)
Weight Gain (G); it is a chain of three links that always leads to fatness and
this, to a greater depression; however, we can modify it if we introduce in it
the link of “walking, reading, writing and drawing”.
When a person is exceeded in his weight, his heart has to make greater efforts to carry out his function. High blood pressure and diabetes present a probability of 3 times more in an obese person than in one that has normal weight. Also, obese people are doubly exposed to having high cholesterol levels and to suffer a myocardial infarction. If a person obese of high blood pressure, will manage to lose weight, by walking, using the WALK-RWD system, because for every 4 pounds that lose weight, blood pressure can lower it by 1 mmHg.
This is, in
general, a typical case of the Vicious Circle in eating habits. The solution:
lose weight; but how?
The Vicious
Circles are broken by an external stimulus, creating a new action or activity
within the usual chain of events of the analyzed habit. In this way we can
remove, in a healthy way, the person out of that vicious circle of habit.
However, we can also solve the problem of negative emotions, which we have described in the writing EMOTIONS AND THE WALK-RWD SYSTEM, which we can reduce through the WALK-RWD system.
Be the chain
“D-F-G” of Depression-Food-Weight Gain, which we can all understand:
CHAIN or VICIOUS CIRCLE “D-F-G”
Every time we
have finished taking food we must get up from where we are and put the system
into practice. This will work in two scenarios, one that we have explained with
all its benefits; and another, which will also work, in this type of case, as a
discouraging mechanism to continue making us “harm”, by eating food
that we do not need. If we can consciously know that we will have to carry out
future activities to eliminate that “desired damage”, we will look
for ways to avoid it. My experience tells us that if this new link in the chain
“D-F-G” is included and it is executed, it will not repeat three
times in which it desists to continue punishing, eating unduly and
unnecessarily.
Of course, there
is always a comfortable tendency to return to the original pattern of behavior;
do not allow it.
All weight-loss
programs include “X exercises.” The one we propose include them, but
it has highly motivating activities, such as reading, writing and drawing -as
well as walking-, which will be able to break -after a certain time- with that
destructive circle. There is a real possibility of exchanging the critical link
that obesity generates with that of “walking, reading, writing and
drawing”. In the science of psychology, it is demonstrated that there exists
that unconscious mechanism that tries to carry out that substitution.
In any “psycho-dependent” or “psycho-depressive” circle, such as the one just described with respect to obesity, it is possible to define an activity (or more) that is a “switch” that prevents and disconnects the chain, modifying it to reorient it towards tasks that physically and mentally benefit -psychologically- the individual. In our case, the “switch” is the integral system “walking, reading, writing and drawing” that we can use at all times to face the habits that are creating negative situations and attitudes -conscious or unconscious- in our being. We must be alert to detect these neurotic-depressive chains of behavior that create us states of imbalance (see writing EMOTIONS AND THE WALK-RWD SYSTEM), both physical and mental, that once analyzed can incorporate them, at some point in the chain, our “switch” system. It also functions as a trigger mechanism for positive processes and attitudes.
Invariably we
must analyze the specific chain to determine the “internal need”,
which in turn will facilitate us to identify the point in the chain on which we
will have to implement the system as a “switch” of it.
Undoubtedly, any
circle of mental dependency of “n” links theoretically has a point
where we can include the integral system between the two nodes Ai and Ai + 1,
and be able to modify the sequence pattern and of course, eliminating -like
consequence of the corrective process- to some or several of the nodes of the
original chain, obtaining a new sequence and creating in this way a new and
positive circuit of activities. The system will also function as a trigger for
effective and positive processes and attitudes.
For example, if
we have detected a chain of six related activities, which feed back and
generate negative effects on a person’s health, we can apply the integral
system.
We have to suppose that we have determined, through relationship analysis: internal need versus habit, that the integral system (WALK-RWD) should be included between activities A3 and A4.
And we can
achieve the possible reconfiguration in such a way that it is positive and also
eliminating the actions A2 and A4, finally being:
With this action
we can “break” the habit within the chain that makes it up.
Needless to say,
the analysis of each case and its evaluation will depend on the location of the
point where we will have to influence the “switch” to obtain the most
immediate and positive results. With the security that if it is not the
appropriate point, it will not cause any additional problem in the behavior of
the person who is carrying it out and we will be able to remodel it more
conveniently, looking for another node for the application of the WALK-RWD
system.
The time it will take us to carry out the “interruption” and modification of the “psycho-dependent” circle will depend on each particular case. In general, certain symptoms of improvement may begin to manifest after 2-3 weeks of having put into practice the insertion of the system (always walking). With the full assurance that overweight will begin to decline in this small period and what remains is to continue to apply the system permanently until we have reached an adequate weight. In general, the system works in such a way that an adequate weight is achieved and the “inner necessity” is eradicated in an unconscious way, however, it is possible that the appearance of this need is recurrent and it recovers its psychological dissatisfaction, so that we must be vigilant to apply the WALK-RWD system again, in the same point of the chain or perhaps it has modified its original structure with which we were applying the system, and again we have to analyze and evaluate the new psycho-dependent chain. We can ensure that the system works properly in most cases of psychological dependence. In the events of loss of a loved one, assault or theft, where a depressive state is generated in the affected person, it is advisable to “walk, read, write and draw” to help in recovery, which will reduce the state of depression that comes, many times, to completely incapacitate the people who suffer it. Let’s not forget: walking we can leave behind any type of Vicious Circle, and specifically the psycho-dependent of obesity.
At the beginning of this 2nd year of the Blog, I would like to refer again, as I have done throughout the first year, in several posts, to the great direct benefits obtained through this WALK-RWD Integral System, and to establish that in this next period, we must be much stricter in our commitments to the practice of this system, in order to enjoy their ample rewards.
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It is time to
return to comment on the benefits obtained in health with the application of
this WALK-RWD system.
Throughout this
second year, I will expose several challenges that over time, will allow us to
evaluate the progress in each one of us according to our own behavior profiles.
Each challenge will allow, on the one hand, to observe if we are willing to
commit ourselves to improve health (prevention, cure and improvement); and on
the other, obtain quantifiable elements to know the progress in recovery,
strengthening and physical improvement, in the increase of knowledge, in
feeling better with ourselves, in the creation of ideas, and in the other areas
that the system it provides to develop better.
There are many
benefits that are obtained when walking, especially those that favor the best
performance in all the systems and organs of our body.
HOW TO IMPROVE
OUR DIGESTION? Regarding the digestive system, we believe it is appropriate to
recommend walking after each meal, unlike the vast majority of other exercises,
as it helps us with excellent digestion and assimilation of food.
IS CHOLESTEROL
HIGH? DO YOU SUFFER FROM PAIN OR TIREDNESS IN THE LEGS? DOES THE ANKLES BREAK?
In diseases or conditions of cardiovascular or circulatory type, the program
also works in a preventive and corrective manner. Any individual -man or woman-
who has had the discipline to walk a couple of miles a day for a long period of
time, will be able to observe -except in exceptional cases- that his
cholesterol measurements are low.
We can also
ensure that those who have it high, can reduce it considerably with this system
and of course helping with a good diet.
Individuals who
walk under specific programs have been able to demonstrate that their
respective cardiovascular systems are functioning better than those who are
sedentary. Generally, they do not suffer from leg pains, nor do they feel
tired.
DO YOU FEEL THAT
YOU ARE MISSING AIR WHEN YOU RAISE A FEW STEPS? The respiratory system,
together with the cardiovascular system, is responsible for taking oxygen from
the air and transporting it to all parts of the human body.
Walking is one
of the functions of our most ordinary and natural organism, and we have always
done it; being the normal and usual way we have to transport us from one place
to another and it is in this way that our organism performs better the function
of breathing.
The more we walk
the better we will keep the lungs active and the feet will be the pistons that
pump (push) the blood against gravity.
A large
percentage of the population that we see exercising, in covered places, but
above all in the open air, is for the purpose of improving the function of the
respiratory system, either because they feel some specific discomfort or
because they know by clinical tests that their ailment is abnormal and try to
improve.
DO YOU HAVE SOME
PAIN IN JOINTS OR KNEES? DO YOU HAVE OSTEOPOROSIS? All types of exercise
produce a benefit to the human organism, which is reflected in the
strengthening of different systems, including bone.
The human body
processes hundreds of products daily and produces several dozens of substances;
it is a factory and among those that generate is the bone mass, that is, it
strengthens and develops the bones.
The direct way
to produce bone mass is through movement; that is, walking is an exercise that
favors practically the entire bony system. The walk generates undoubted benefits
throughout the bony system, but mainly in the lower extremities (toes, feet,
ankles, legs, knees, thighs, hips and coccyx), in the spine and back, also has
similar effects in the upper extremities (hands, arms, elbows, shoulders).
DO YOU FEEL WITH
PROBLEMS IN YOUR CONDUCT? DO YOU FEEL WRATH, APATHY OR SIMPLY DO NOT WANT TO
SEE NOBODY OR DO ANYTHING? DO YOU HAVE PROBLEMS IN YOUR METABOLISM? It is very
likely that you have some hormonal irregularity. The endocrine system is a set
of glands that produce several substances called hormones that are released
into the bloodstream and regulate various functions of the body; hormones are
chemical substances that when released into the blood help control the
functions of various organs of the body and regulate the behavior of the human
being. The most important glands are the thyroid, pituitary and adrenal glands.
Exercise and
specifically walking can help improve your endocrine system, which acts as a
complete frame of hormonal communications that stimulates the proper
development of body tissues, as well as the function of other organs and
systems of the body, which also have secondary endocrine functions.
SUFFER FROM INSOMNIA, STRESS OR ANXIETY? SUFFER OF DIZZINESS, NAUSEA? DO NOT DIGEST CORRECTLY? It probably has an imbalance in the neurovegetative system. This system is composed of the sympathetic and the parasympathetic, in addition to the enteric nervous system. The main function of the first is to prepare for the realization of any activity, it places us in an open alert, diminishing the interest in everything else that does not serve us for that moment of action. It gives us strength, speed and tenacity.
The main
function of the parasympathetic is to prepare ourselves to achieve relaxation,
rest and attenuation, in the expectation of a recharge of energy. It is a state
of equanimity, tranquility and weight to rebalance.
The enteric
nervous system is what controls gastrointestinal functioning.
A state of
harmony, balance and normality is achieved when the sympathetic and the
parasympathetic are regulated among themselves.
Everything we
feel in our body is determined by the influence of both systems, the Sympathetic
and Parasympathetic. The emotions, the feelings, the tastes, the joys, the
sorrows, the indifferences, the insensibilities, all this is determined by this
pair of systems.
We have
experienced convincingly that these two systems can be regulated and balanced
by the WALK-RWD system. It seems that the human being on the fly activates the
2 simultaneously, making them work by sending signals to other organs, glands
and systems of the organism in such a way that it prepares them all by putting
them on alert (Sympathetic) and preparing them for a state of relaxation (Parasympathetic)
where all of them flow, according to their functions and production of
substances, to reach a creative and harmonious state; eliminating those imbalances
of the emotional type and of nervous restlessness; directing the general
organic process towards the preservation and storage of energy, both physical
and mental.
During the application of the WALK-RWD system, reading, writing or drawing, while walking, allows these neurovegetative systems to be in balance and regulated, and therefore, the alterations that we are suffering in some of the organs are corrected and unpleasant emotions return to their normal acceptable state.
With this writing number 52 a year is fulfilled trying to convey how important it has been for me to perform these activities of reading, writing and drawing, while we walk. It has been truly amazing what I kept discovering about this practice, as I published my experiences, throughout this first year.
I felt the need to underline the importance of this system that encompasses health, knowledge, creativity and many other improvements that its practice brings in parallel, and I looked for a word or concept that conveyed that importance but at the same time also communicated that It should be considered as something that can help us to improve the perspective of humanity as a whole that looks towards the future and should be accompanied by an encouraging and effective mechanism that, even with the normal problems and setbacks, would stimulate us to continue feeling and thinking optimistically There were several: paradigm, culture, counterculture, canon, formula, and 2 or 3 more. Some of them that would tell us how to continue our existence and have certainty that if we carry it out, we practice it recurrently, reaching our own future would be less cumbersome, less annoying and less harmful, lighter, more attractive and more pleasant . Each of these words communicate to us (transmit) a part of the benefits and the spirit that generates us the system that I have practiced during 3 decades in a systematic and integral way.
It would be repetitive to point out again what I have written in 51 writings, one every week of this last year. The healing power of walking is extraordinary. Not only does it cure us of some of the sufferings that make us suffer in everyday life, but the greatest thing, in addition, is that it is preventive, prevents many of the recurrent diseases from attacking us.
I am convinced
that some of our anxieties and worries, including some physical ailments and disorders,
would be solved just by walking, and it would be better to combine it with
reading, writing and drawing.
In its labor
impact I have also indicated that it has an extraordinary potential, no longer
said in the creative field, of drawing, painting, literary, etc.
With accuracy I
feel and think that the past and present of our civilization was based on
walking, and the future must continue to be built on this organic-functional
pillar.
We have already commented that the human body produces some substances when it walks; certain organs and glands of the body begin to work sending signals to generate those substances that are hardly produced in an immobile (sedentary) state. We also know that cerebral waves of different types are generated in each walk, among them alpha and theta (See post WALKING, MEDITATION AND CEREBRAL WAVES), and as we have already mentioned, alpha waves are associated with relaxation and other states more of attenuation of consciousness, while theta are those that are generated in our brain when we are able to place ourselves in a deep calm and the consciousness of time and space are lost, they are the waves that are established and implanted in the mind when we make contact with our unconscious, but we continue with a diminished, evident conscience.
I would like to
differentiate the effects of walking by commenting that a part of our organism
is stimulated, when we read, write and/or draw while we walk; this, allows us
to abstract ourselves because a part of our attention is relaxed and our
physical and mental actions are not governed by the conscience-rationalist
function, in such a way that it puts us in a hypnagogic state, which does not
allow us to realize the elapsed time, Sometimes we do not realize we are
reading or writing, and when we “wake up” from that state, we realize
that we have walked several miles and read some pages of a certain book;
clearly this is generated by walking associated with reading, or writing, or
drawing, producing alpha waves but especially theta. However, also this system,
on the other hand, causes in our organism a process of production of substances
that allows us to improve our functioning in all orders
Likewise, we know that the brain is oxygenated (this is how it is qualified) when we perform exercises, it is true, but certain types of substances that fully favor the functioning of some of the physical-organic systems of the body, as well as fundamental parts of the brain, which have remained asleep, favoring and stimulating their functions (physiological-mental).
How much has
been lost with the use of animals, as a means of transport and cargo, as well
as the use of carts pulled by animals, and with personal automobiles, which
have prevented humans from walking, as they did in times past. If we quantify
these two periods, we will see that the latter, where man has decreased his
activity of walking, is very small compared to the first.
Several studies show that humans have traveled alone on their 2 feet since 2-3 million years ago, until an era where they began to use various means of loading and transport that represent only 10,000 years; graphically we can represent these 2 periods with a pencil, in which the second period would be the tip of it:
According to our
thesis, the human being, when becoming sedentary, has fortunately only lost at
least some important components in his physiological constitution, in addition
to not being able to counteract some affections for the same, both physical and
mental; that will surely be better understood in the future.
There were wise people like the Maya (Post THE ANCIENT MAYAS AND THEIR WHITE ROADS. PART I; Future Post THE ANCIENT MAYAS AND THEIR WHITE ROADS. PART II) who did not use the strength of any animal for personal transport or cargo, direct or pulling wagons, for the same reason that they did not use the wheel either in the construction of transport vehicles. Experts have mentioned: “It is inexplicable that the Mayan people have not been able to create the wheel” as a fundamental piece in the construction of vehicles for transport. I am certain that the inhabitants of this cultured town, who knew and used the zero much earlier than the peoples who came from the conquerors of the Old Continent, knew that they had to walk to move themselves without using the different animal means or the vehicles supported on wheels, because they had full knowledge of what it meant to do so, for their physical health and mental fullness.
The peoples who
have walked the most have surely strengthened their physical and mental
systems, better, favoring mental functions and have also been able to better
counteract some ailments and sufferings than those people who have been more
sedentary.
Walking will
become the main activity to keep us healthy, physically and mentally.
Let’s recover the lost time, let’s go for a walk and take a book and a notebook.
