Monthly Archives: December 2012

Zentraveler walk your way to good health!

Walking in the Camotes Island

Walking in the Camotes Island

We have all heard of the benefits of walking, but do we really need a cattle prod to get started.I recently started a walking program and the first week I walked at a regular pace for exactly one hour.The next week I added a loop to my walk, which takes one and one half hours. I feel so much better and have unlimited energy. I once injured my lower back and the chiropractor who weighs in at 500 pounds told me I could not walk.I laced my tennis shoes on and my mother said “You know what the chiropractor told you.” and I responded:”” He is not exactly the picture of good health..and I will give it a try.

On the first day I walked 100 yards to the firehouse and the next day walked one block, and the next day I walked 3 blocks to the beach, and then one mile on the beach, and finally five miles on the beach. I felt fantastic and added the daily walk to my morning regime.

The point of this discussion is almost everyone can start slow and build up to a optimun walk program. You can’t tell me grasshopper that you can’t dedicate a measly one hour a day to put yourself in excellent health.

Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. Walking is a form of exercise accessible to just about everybody. It’s safe, simple and doesn’t require practice. And the health benefits are many. Here’s more about why walking is good for you, and how to get started with a walking program.

Benefits of Walking, like other exercise, can help you achieve a number of important health benefits. Walking can help you:Lower low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol. Raise high-density lipoprotein (HDL) cholesterol (the “good” cholesterol)Lower your blood pressure. Reduce your risk of or manage type 2 diabetes. Manage your weight.Improve your mood.Stay strong and fit. All it takes to reap these benefits is a routine of brisk walking. It doesn’t get much simpler than that. And you can forget the “no pain, no gain” talk. Research shows that regular, brisk walking can reduce the risk of heart attack by the same amount as more vigorous exercise, such as jogging.Preparation helps avoid injury.

Walking isn’t as likely to lead to injuries as other types of exercise. Still, take time to prepare yourself to prevent injuries, such as blisters or muscle pain.Get the right gear. Be sure to wear comfortable footwear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Before you buy a new pair, be sure to walk in them in the store.Also dress in loose-fitting, comfortable clothing and in layers if you need to adjust to changing temperature.

If you walk outside, choose clothes appropriate for the weather. Avoid rubberized materials, as they don’t allow perspiration to evaporate. Wear bright colors or reflective tape after dark so that motorists can see you. Use proper technique. Walking is a great exercise because it’s so simple to do. But using the correct posture and movements is essential.

Spend about five minutes walking slowly to warm up your muscles. You can walk in place if you want. Increase your pace until you feel warm. After warming up, stretch your muscles before walking. Include the calf stretch, quadriceps stretch, hamstring stretch and side ) stretch.

Cool down after each walking session to reduce stress on your heart and muscles, end each walking session by walking slowly for about five minutes. Then, repeat your stretches.Getting started: Focus on the basics. As you get started, remember to:Start slow and easy.If you’re a seasoned walker, keep doing what you’re doing. If you’ve been inactive and tire easily, it’s best to start slow and easy. At first, walk only as far or as fast as you find comfortable. If you can walk for only a few minutes, let that be your starting point. For example, you might try short daily sessions of five to 10 minutes and slowly build up to 15 minutes twice a week. Then, over several weeks’ time, you can gradually work your way up to 30 to 60 minutes of walking most days each week.

Measure the intensity of your workout. As you walk, measure the intensity of your workout by checking your heart rate. Knowing your heart rate allows you to increase the intensity to maximize your workout or slow down to avoid overdoing it.To find out if you’re exercising within the range of your target heart rate, stop walking to check your pulse manually at your wrist (radial artery) or neck (carotid artery). Another option is to wear an electronic device that displays your heart rate.Research credits Mayo clinic.

Disclaimer: This website is simply the writers views and is not an attempt to practice medicine or provide specific medical or health advice and should not be used to make a diagnosis or to replace or overrule a qualified health care provider’s judgment. None of the statements on Zentraveler are to be understood as a recommendation on how to treat any disease or health related condition. If you require medical or other assistance Zentraveler strongly encourages users to consult with a qualified health care professional.

QUOTE:“Today something unusual happened; I was walking without even knowing, where I was going. I was smiling without any cause. I was just happy without reasons. I can tell you that birds do sing, leaves of trees, do dance, and it’s beautiful. I am, a complete nature boy! Maybe, I was fully satisfied that sunlight was falling on my cheek. I got the power to love myself, nature and rest of humankind. Cheers, Everyone!” ― Santosh Kalwar

THINGS YOU MAY NOT KNOW:The Duke University Medical Center found that a brisk 30-minute walk or jog around a track three times a week was just as effective as antidepressant medication in relieving the symptoms of major depression in middle-aged and elderly people.

A study published in the Archives of Internal Medicine last year showed that older women who walked regularly were less likely to develop memory loss and other declines in mental function than women who were less active. Those who walked 18 miles or more per week fared best. According to the American Academy of Orthopaedic Surgeons, walking helps you maintain a positive outlook, and can make you look and feel younger. Walking increases the blood flow to the brain. A 1999 study of people over 60 found that walking 45 minutes a day at a 16-minute mile pace increased their thinking skills.

THINGS YOU MAY WANT TO SAVE:Your walking log and journal…you will be suprised how many miles you log in just 90 days.

ZENTRAVELER SAYS:Walk grasshopper!This is your green pasture…enjoy!

From here to Infinity is a relatively short ride! The next leg takes eons and eons as you fly through the Barycentric Dynamical Time Zone! …and on and on and on.

Follow the Zentraveler Blog often for Travel, Health and Zen-like stories and such. Where else can you get a three in one blog for the price of free?


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Zentraveler on Travel Research.

Boat Travel

Boat Travel

Half of the fun of a travel destination is the research. Thanks to the internet we have excellent sources on almost every travel destination in the Universe. And if you discover a new travel destination… you have many readers anxious to read about your travel experiences.
Travel Light

Travel Light

Depending on my travel time, I start with a simple outline of where I want to go. I begin my search by googling the area and look for travel hot spots and off the beaten path destinations. I then bookmark those pages of interest and copy and paste onto my personal Gmail, which I can view if the hotel has a computer or print them out in a folder… and I am good to go.

I then start looking for travel special deals, and if traveling by airplane, I key into website, which is very fast to get a number of comparative quotes. This is quick and easy and can save lots of time. From there you can choose to go to the airline webpage and look for special prices. Book it print it out… and your good to go.

The next step is to choose a hotel, which can be tricky and time-consuming. One such hotel showed the ocean right next to their swimming pool and it was a fifteen minute ride by taxi to the ocean. If the hotel destination is in a beach town for example… you might ask how far is the hotel from the bus station or airport and do you have free pickup–and if not, how much should I expect to pay for transport?

When a hotel requires an upfront deposit… don’t give them more than two nights in case the hotel turns out to be “The Hotel from Hell”… which I have stayed in quite a few times. These hotels had decent reviews, but were not fit for a dog to sleep in.

Upon arrival I always ask to see the room before signing in. Some chemical salesman must have sold the same bad-smelling spray to about 65 percent of all of the hotels in the world.

Of course they are trying to mask the smell of spilled beer, and smoke even in a non-smoking designated room. My nose is so intense I could probably get a job as a Hotel Room Sniffer and make a handsome living. I can smell three-day old smoke, stale beer, and a myriad of other smells not polite to mention.

Other things to look for… is the exact location of your room. One time I hiked more than 600 yards through treacherous steps, with no hand rails in the rain, to find my room, however the hotel had a modern beautiful reception area and you had no clue you were staying at the other end of the earth.

Morning Dip Camotes

Morning Dip Camotes

I also choose to stay on the first or second floor in case of fires or disasters so I can get out. I know this may be a bit extreme and those who like the penthouse view may think this is just plain crazy, however this is one thing I have made a point of always doing and rarely make an exception.

When I was a single backpacker on a very limited budget.. I would seek the best hotel in the town or city and then find cheaper accommodations just two or three blocks from the Ritzy Hotel. In the morning I would return to the fancy hotel, order a cup of coffee and toast, and enjoy the ambiance of real waiters and waitresses, white tablecloths, fresh flowers, matching silverware, cloth napkins, and watching a kaleidoscope of people dressed in safari outfits, beach shorts, Polo embossed shirts, Rolex watches, business suits and some women in their finery… with elaborate hats to match their outfits.

Often times music filled the restaurant with a live guitarist or piano solo. After people watching and enjoying a real cup of coffee… I would plan my travel day for the next destination, just hangout exploring the sights, take photographs of the local culture and architecture, and refresh in their elaborate clean restroom.

 Raffles Hotel

Raffles Hotel

Essentials for any Travel Trip:

One lightweight backpack or canvas travel bag
two copies of your passport in separate locations
security wallet for your money and lock on your travel bag
small flashlight and plastic whistle for emergencies
sensible cotton clothing you can roll up plus 2 sets underwear
comfortable walking shoes, hat and sunglasses, swim suit
small pill-box for prescriptions or vitamins
small first aid items like band aids and sunscreen
lightweight sheet/blanket can use on plane or cover on bed
cell phone with wake-up capability and digital camera w/extra battery and extra memory card plus battery and cell phone charger. And finally hand wipes, toilet paper, and mosquito repellent.

Thailand Floating Market

Thailand Floating Market

FOOTNOTE: Almost every traveler brings way too much stuff… which is not only hard to handle and costs more on the airlines. Think of this way… you may be riding an elephant, walking on a bamboo bridge, wading in the water from a pumpboat and hopping in and out of tricycles, buses, jeepneys and taxis, riding a horse… maybe even a water buffalo or camel. You can always purchase a few nice t-shirts… if your travel mate is tired of looking at the same outfit.



QUOTE: “The world is a book and those who do not travel read only one page.” – St. Augustine

THINGS YOU MAY NOT KNOW:Many people are afraid of the world beyond their door, yet the vast majority of humans are not thieves, murderers or rapists. They are people just like you and me who are trying to get by, to help their families and go about living their lives. There is no race, religion or nationality that is exempt from this rule. How they go about living their lives might be different, but their general goals are the same.

THINGS YOU MAY WANT TO SAVE:Your travel memories.

ZENTRAVELER SAYS:Travel with your eyes wide open grasshopper… don’t be a techie junkie locked onto your cell phone, laptops, tablets, and your ears covered with blaring headphones.

From here to Infinity is a relatively short ride! The next leg takes eons and eons as you fly through the Barycentric Dynamical Time Zone! …and on and on and on.

Follow the Zentraveler Blog often for Travel, Health and Zen-like stories and such. Where else can you get a three in one blog for the price of free?

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Filed under adventure travel, Blogging, essentials for any travel trip, travel, travel research, travel trip, Uncategorized

Zentraveler on open your mind!

Open Your Mind

I met with an old friend recently and asked what he was up to. He reported he likes to watch western rerun movies. I asked is that it? He responded: “I watch a ton of football games on the sports channel.” Wow I thought to myself! He has plenty of money and time and could travel anywhere in the world and learn so many interesting things, but he like so many other couch potatoes have closed shop so to speak and continue with their old ways… not to mention their closed minds. Get a grip grasshopper and let’s get moving and find out how to open our minds.

I recently found this quote: “Open mind, open heart, open tab, open book, open eyes, open to ideas… I could go on forever! Being open to things is one of the best things you can do for yourself. Don’t miss out because you were too busy being closed up and sticking to what feels comfortable. Get out of your comfort zone and be more open. There’s so much good stuff out there, you don’t want to miss out!”—

I then set out to do some research and find out how we as people can be more open and responsive to life and here is what I found. To understand open mind we shall first look at closed mind. The first definition of closed mind is:Intolerant of the beliefs and opinions of others; stubbornly unreceptive to new ideas. Wow that’s a mouthful in todays rapidly changing world.

Another definition of closed-minded is:having a mind firmly unreceptive to new ideas or arguments: It’s hard to argue with, much less convince, a closed-minded person.

Lets look at open-minded definition:Open to new ideas, listening and understanding other people’s perspective, non judgmental. Willing to consider alternative solutions, to try a new approach. Not bad is straight forward and concise.

Now lets look at zen open mind? Open Mind Zen is a unique form of Zen practice based on long-standing methods such as sitting meditation and koan practice, but also incorporating more modern modalities. We believe that the core of Zen Practice is realization and actualization of Awakened Mind in everyday life.

Zen is a true Science of Mind, a Selfology, in which the student uses his or her own body and mind as the laboratory to engage in the experiment of spirituality. This science includes working with the mind, body and spirit for a complete experience of freedom and awakening.

Be Willing to Change

Change is scary for many of us, but growth and advancement is impossible without it. In order to open your mind and prepare yourself to reach a new level, you will have to accept the changes that will happen at the same time.

Get Ready to Be Proactive

Goal setting is about figuring out where you want to be and going for it. Nothing good will happen if you’re stuck in stagnancy, waiting for change to come to you. Be willing to commit to your goals and do what it takes to see them through.

Practice Open Thinking

Start practicing acceptance of new ideas, listening better to those around you, and giving every possibility an equal chance. If you can avoid writing off any one idea or dream as unrealistic or unachievable, your open thinking will bring about more possibilities.

Face Your Fears

Everyone fears something, and your fears could become one of your biggest obstacles in the goal setting process. Instead of ignoring them in an effort to get around them, take time to face them head-on, get an idea of where they’re coming from and come up with a plan for conquering them so they don’t impede your planning process.

Let Go of Control

This is a big one for many of us, myself included, but in order to truly experience an open mind, we need to give up some control. Once we stop trying to mold the world to fit our outlook, we will experience a powerlessness that can lead us to new insights and ideas.

What do you typically do to open you mind and prepare yourself for setting new goals and intentions for your business and your life?
Research credits:

So there you have it. Let’s take some time to open our minds to what’s possible and prepare ourselves to break free from our routines and see what the wind blows in.

QUOTE:“The trouble with having an open mind, of course, is that people will insist on coming along and trying to put things in it.”
― Terry Pratchett, Diggers

THINGS YOU MAY NOT KNOW:Being Open Minded. The most logical thing a person can do is hold doubt toward the facts supporting their own reasoning. Even though you may base your actions on logic, you should also stay open-minded to the possibility of being wrong.
Be open-minded about faith. Be open-minded about culture. Be open-minded about science. Once you do, you’ll realize almost anything is possible.

THINGS YOU MAY WANT TO SAVE:Frozen trapped mind.

ZENTRAVELER SAYS: Open your mind grasshopper… it’s a free ride to Nirvana and a return to the cosmos.

From here to Infinity is a relatively short ride! The next leg takes eons and eons as you fly through the Barycentric Dynamical Time Zone! …and on and on and on.

Follow the Zentraveler Blog often for Travel, Health and Zen-like stories and such. Where else can you get a three in one blog for the price of free?


Filed under Blogging, close mind, closed minded, open mind, open minded, Uncategorized, zen open mind