Wellness While Walking

Doing well on three factors in midlife was linked to a whopping 13 more dementia-free years than for those who don’t do well on those factors! For many of us, one is already crossed off. Today we look at some of the things that might help, from the diet and exercise plan that can help us delay the onset of cognitive decline!LET’S TALK THE WALK!Join here for support, motivation and fun!Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other [email protected] AND SOURCES (some links may be affiliate links)HOW TO MEASURE YOUR WAIST-TO-HIP RATIOYou’ll need a flexible tape measure that doesn’t stretch. Measure against bare skin or thin clothing.Stand up straight with your feet about shoulder-width apart and your arms relaxed at your sides.Waist: find the bottom of your last rib and the top of your hip bone. Measure around your waist at the midpoint between them, with the tape level with the floor and snug but not squeezing. Take the measurement at the end of a normal breath out. This is the World Health Organization method. The National Institutes of Health survey measures at the top of the hip bone instead, which is easier to find but gives a larger number. Choose one method and use it every time.Hips: measure around the widest part of your hips and buttocks, with the tape parallel to the floor.Divide your waist number by your hip number, using the same units for both. For example, a 32-inch waist and 40-inch hips gives 32 ÷ 40 = 0.80.The World Health Organization defines abdominal obesity as a ratio above 0.90 for men and above 0.85 for women.This ratio is a rough screening tool. It can’t tell fat deep in the abdomen from fat under the skin, and some research suggests waist size alone, or waist compared with height, may be just as useful. Please talk with your doctor about what your numbers mean for you.OTHER WAYS TO MEASURE BODY FATSkinfold calipers: a trained person pinches a fold of skin at set spots and measures its thickness. They’re inexpensive, but results depend on technique and consistent pressure, ideally with the same person measuring each time. Calipers measure fat under the skin and can’t measure visceral fat, so they’re best for tracking change over time.Body fat scales and gym machines: these use bioelectrical impedance, which sends a weak electrical current through the body to estimate fat. They’re convenient, but hydration, recent meals, workouts, temperature, and damp feet can all shift the reading. Some sources say home scales can be off by several percentage points, so they’re better for watching a trend than for an exact number. Use the same scale under the same conditions each time.DEXA scan: a low-dose X-ray scan that separates fat, lean mass, and bone, and it’s the same type of scan used to measure bone density. It’s generally considered the most accurate widely available option, and it can show where fat is stored as well as how much. Prices vary widely by location.RESOURCES AND SOURCES (some links may be affiliate links)My Favorite Home Smart Scale – get $20 off using this link: Waist circumference and waist-hip ratio: report of a WHO expert consultation, who.intProtocol: Waist Circumference, phenxtoolkit.orgHow to Measure Body Fat: From Smart Scales to DEXA, Ranked by AccuracyComparing Body Fat Testing Methods, bodyspec.comCan Skinfold Calipers Accurately Measure Body Fat Percentage?, cathe.comAvoiding 3 Things During Middle Age Is Linked to 13 More Years Without Dementia, nyulangone.org36 Holes in the Roof: The Dawn of the Era of Treatable and Preventable Alzheimer’s Disease, clinicaleducation.org2024 Lancet Commission underscores the potential for dementia risk reduction, identifying 14 modifiable risk factors across the life course, alzheimer-europe.orgBlood pressure reduction and all-cause dementia in people with uncontrolled hypertension, pubmed.ncbi.nlm.nih.govTop 10 prevention takeaways from the 2025 high blood pressure guideline, healio.comOmniHeart Feeding Study, acc.orgFull-fat cheese linked to a lower risk of dementia, lunduniversity.lu.seAerobic Exercise and Weight Loss in Adults: A Systematic Review and Dose-Response Meta-Analysis, pubmed.ncbi.nlm.nih.govHOW TO RATE AND REVIEW WELLNESS WHILE WALKINGHow to Leave a Review on Apple Podcasts on Your iOS DeviceOpen Apple Podcast App (purple app icon that says Podcasts).Go to the icons at the bottom of the screen and choose “search”Search for “Wellness While Walking”Click on the SHOW, not the episode.Scroll all the way down to “Ratings and Reviews” sectionClick on “Write a Review” (if you don’t see that option, click on “See All” first)Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review!Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/Click on “Listen on Apple Podcasts” or “Open the App”This will open Apple Podcasts and put in search bar at top left “Wellness While Walking”This should bring you to the show, not a particular episode – click on the show’s artworkScroll down until you see “Rating and Reviews”Click on “See All” all the way to the right, near the Ratings and Review Section and its bar chartTo leave a written review, please click on “Write a Review”You’ll be able to leave a review, along with a title for it, plus you’ll be able to rate the show on the 5-star scale (with 5 being the highest rating)Thank you so very much!!OTHER APPS WHERE RATINGS OR REVIEWS ARE POSSIBLESpotifyGoodpodsOvercast (if you star certain episodes, or every one, that will help others find the show) CastboxPodcast AddictPodchaserPodbeanHOW TO SHARE WELLNESS WHILE WALKINGTell a friend or family member about Wellness While Walking, maybe while you’re walking together or lamenting not feeling 100%Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!)Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email!Wellness While...

Welcome to this no-frills, keeping it real, abbreviated bonus episode, brought to you by our mutual priority lists! xo, carolyn

If we live longer, we’re going to need THIS, said a keynote speaker at a health conference I attended. I’ll tell you about the secret ingredient, and then we’ll hear from Chip Conley, author of Learning to Love Midlife. We’ll hear how midlife can be a chrysalis instead of a crisis, how to edit what we've accumulated, and why relationships and our beliefs about aging shape our health span. Hear how to make room for purpose and live well in whatever extra years we're given!LET’S TALK THE WALK!Join here for support, motivation and fun!Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other [email protected] AND SOURCES (some links may be affiliate links)CHIP CONLEYLearning to Love Midlife, Chip ConleyModern Elder AcademyWisdom Well BlogHow Do You Define a Midlife Transition?HOW TO RATE AND REVIEW WELLNESS WHILE WALKINGHow to Leave a Review on Apple Podcasts on Your iOS DeviceOpen Apple Podcast App (purple app icon that says Podcasts).Go to the icons at the bottom of the screen and choose “search”Search for “Wellness While Walking”Click on the SHOW, not the episode.Scroll all the way down to “Ratings and Reviews” sectionClick on “Write a Review” (if you don’t see that option, click on “See All” first)Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review!Thank you! I so appreciate this!How to Leave a Review on Apple Podcasts on a Computer Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/Click on “Listen on Apple Podcasts” or “Open the App”This will open Apple Podcasts and put in search bar at top left “Wellness While Walking”This should bring you to the show, not a particular episode – click on the show’s artworkScroll down until you see “Rating and Reviews”Click on “See All” all the way to the right, near the Ratings and Review Section and its bar chartTo leave a written review, please click on “Write a Review”You’ll be able to leave a review, along with a title for it, plus you’ll be able to rate the show on the 5-star scale (with 5 being the highest rating)Thank you so very much!!OTHER APPS WHERE RATINGS OR REVIEWS ARE POSSIBLESpotifyGoodpodsOvercast (if you star certain episodes, or every one, that will help others find the show) CastboxPodcast AddictPodchaserPodbeanHOW TO SHARE WELLNESS WHILE WALKINGTell a friend or family member about Wellness While Walking, maybe while you’re walking together or lamenting not feeling 100%Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!)Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email!Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social mediaWellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social mediaUse this universal link for any podcast app: pod.link/walking – give it to friends or share on social mediaTell your pal about the Wellness While Walking websiteThanks for listening and now for sharing! : )DISCLAIMERNeither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!

Back pain while walking can come from limited hip and mid-back movement, which leaves the low back doing extra work. Physical therapist Joanna Fisher covers what to try when your back starts to hurt, exercises that build support (bridges, planks, dead bugs, weighted carries, and foot strengthening), and what sciatica means. We also get into arm swing, walking poles, weighted vests, and when to see a physical therapist or physician.LET’S TALK THE WALK!Join here for support, motivation and fun!Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other [email protected] AND SOURCES (some links may be affiliate links)Back Pain and Sciatica with Joanna Fisher PT, DPT, OCS, FAAOMPTFisher Physical TherapyJoanna on InstagramJoanna on YouTube - Exercises:Kettlebell Loaded Thoracic RotationW Curl with Progression for Shoulder Stability, Rotator Cuff Activation & Overhead ControlHalos for ShouldersTurkish Get Up Hip CARs at 6:17 of “10 Minute Movement Routine for People Who Sit All Day” VideoDynamic Hip Mobility Figure 4 BridgeThoracic ExtensionOther Resources:Upper and Lower Body ErgometerJoint And Bone Pain Ruining Your Workouts? You Might Have Musculoskeletal Syndrome of Menopause, womenshealth.comThe Musculoskeletal Syndrome of Menopause, duke.eduWellness While Walking Ep. 319: Why Your Stretches Aren’t Working (Mobility) HOW TO RATE AND REVIEW WELLNESS WHILE WALKINGHow to Leave a Review on Apple Podcasts on Your iOS DeviceOpen Apple Podcast App (purple app icon that says Podcasts).Go to the icons at the bottom of the screen and choose “search”Search for “Wellness While Walking”Click on the SHOW, not the episode.Scroll all the way down to “Ratings and Reviews” sectionClick on “Write a Review” (if you don’t see that option, click on “See All” first)Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review!Thank you! I so appreciate this!How to Leave a Review on Apple Podcasts on a Computer Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/Click on “Listen on Apple Podcasts” or “Open the App”This will open Apple Podcasts and put in search bar at top left “Wellness While Walking”This should bring you to the show, not a particular episode – click on the show’s artworkScroll down until you see “Rating and Reviews”Click on “See All” all the way to the right, near the Ratings and Review Section and its bar chartTo leave a written review, please click on “Write a Review”You’ll be able to leave a review, along with a title for it, plus you’ll be able to rate the show on the 5-star scale (with 5 being the highest rating)Thank you so very much!!OTHER APPS WHERE RATINGS OR REVIEWS ARE POSSIBLESpotifyGoodpodsOvercast (if you star certain episodes, or every one, that will help others find the show) CastboxPodcast AddictPodchaserPodbeanHOW TO SHARE WELLNESS WHILE WALKINGTell a friend or family member about Wellness While Walking, maybe while you’re walking together or lamenting not feeling 100%Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!)Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email!Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social mediaWellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social mediaUse this universal link for any podcast app: pod.link/walking – give it to friends or share on social mediaTell your pal about the Wellness While Walking websiteThanks for listening and now for sharing! : )DISCLAIMERNeither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!

Our joints, muscles, and ligaments have estrogen receptors, which may help explain the aches and stiffness that can start in perimenopause. Physical therapist Joanna Fisher shares what to do about menopause joint pain, why strength training matters, and why she says we don't have to accept bladder leaks!LET’S TALK THE WALK!Join here for support, motivation and fun!Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other [email protected] RESOURCES AND SOURCES (some links may be affiliate links)MENOPAUSE AND OUR BODIES with Joanna Fisher PT, DPT, OCS, FAAOMPTFisher Physical TherapyJoanna on InstagramJoanna on YouTube - Exercises:Halos for ShouldersTurkish Get Up Hip CARs at 6:17 of “10 Minute Movement Routine for People Who Sit All Day” VideoDynamic Hip Mobility Figure 4 BridgeThoracic ExtensionUpper and Lower Body ErgometerJoint And Bone Pain Ruining Your Workouts? You Might Have Musculoskeletal Syndrome of Menopause, womenshealth.comThe Musculoskeletal Syndrome of Menopause, duke.eduWellness While Walking Ep. 319: Why Your Stretches Aren’t Working (Mobility) HOW TO RATE AND REVIEW WELLNESS WHILE WALKINGHow to Leave a Review on Apple Podcasts on Your iOS DeviceOpen Apple Podcast App (purple app icon that says Podcasts).Go to the icons at the bottom of the screen and choose “search”Search for “Wellness While Walking”Click on the SHOW, not the episode.Scroll all the way down to “Ratings and Reviews” sectionClick on “Write a Review” (if you don’t see that option, click on “See All” first)Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review!Thank you! I so appreciate this!How to Leave a Review on Apple Podcasts on a Computer Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/Click on “Listen on Apple Podcasts” or “Open the App”This will open Apple Podcasts and put in search bar at top left “Wellness While Walking”This should bring you to the show, not a particular episode – click on the show’s artworkScroll down until you see “Rating and Reviews”Click on “See All” all the way to the right, near the Ratings and Review Section and its bar chartTo leave a written review, please click on “Write a Review”You’ll be able to leave a review, along with a title for it, plus you’ll be able to rate the show on the 5-star scale (with 5 being the highest rating)Thank you so very much!!OTHER APPS WHERE RATINGS OR REVIEWS ARE POSSIBLESpotifyGoodpodsOvercast (if you star certain episodes, or every one, that will help others find the show) CastboxPodcast AddictPodchaserPodbeanHOW TO SHARE WELLNESS WHILE WALKINGTell a friend or family member about Wellness While Walking, maybe while you’re walking together or lamenting not feeling 100%Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!)Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email!Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social mediaWellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social mediaUse this universal link for any podcast app: pod.link/walking – give it to friends or share on social mediaTell your pal about the Wellness While Walking websiteThanks for listening and now for sharing! : )DISCLAIMERNeither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!

Say "tai chi walking" in China, and people won't know what you mean. So what is it, and what's worth bringing into our own walks? Hear the real story, what the research says tai chi does for our balance, and the small additions that can make our walks do even more. We'll also cover what else improves balance, how the fear of falling can hold us back, and the everyday things in our homes that can make a fall more likely.***Wellness While Walking website might be down for a couple of days***LET’S TALK THE WALK!Join here for support, motivation and fun!Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other [email protected] AND SOURCES (some links may be affiliate links)Walking Your Way to Vitality: Integrating Walking, Breathwork, and Mindfulness into Your Daily Exercise, Dr. Jacques MoraMarco and Dr. Yun KimWalking Your Way to Vitality WebsiteBasic 5-Step Vitality Walk -- Illustration VideoWhat Is Tai Chi Walking? Benefits Include Better Balance, Mobility, today.comSuccessful 10-Second One-Legged Stance Performance Predicts Survival in Middle-Aged and Older Individuals,bjsm.bmj.comExercise for Preventing Falls in Older People Living in the Community, cochrane.orgThe Otago Exercise Program: An Effective Way to Prevent Falls, ncoa.orgRisk Factors for Falls Among Elderly Persons Living in the Community, pubmed.ncbi.nlm.nih.govCheck for Safety: A Home Fall Prevention Checklist for Older Adults, cdc.gov145. Walking Pain, Balance, Agility + Footwear: Dr. Courtney Conley of Gait Happens, Part 2 on our Fit Feet!Ep. 106: A Menu of Movement Options with Stephanie Taddei, Fitness InstructorEp. 107: Functional Fitness Through the Years with Stephanie TaddeiHOW TO RATE AND REVIEW WELLNESS WHILE WALKINGHow to Leave a Review on Apple Podcasts on Your iOS DeviceOpen Apple Podcast App (purple app icon that says Podcasts).Go to the icons at the bottom of the screen and choose “search”Search for “Wellness While Walking”Click on the SHOW, not the episode.Scroll all the way down to “Ratings and Reviews” sectionClick on “Write a Review” (if you don’t see that option, click on “See All” first)Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review!Thank you! I so appreciate this!How to Leave a Review on Apple Podcasts on a Computer Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/Click on “Listen on Apple Podcasts” or “Open the App”This will open Apple Podcasts and put in search bar at top left “Wellness While Walking”This should bring you to the show, not a particular episode – click on the show’s artworkScroll down until you see “Rating and Reviews”Click on “See All” all the way to the right, near the Ratings and Review Section and its bar chartTo leave a written review, please click on “Write a Review”You’ll be able to leave a review, along with a title for it, plus you’ll be able to rate the show on the 5-star scale (with 5 being the highest rating)Thank you so very much!!OTHER APPS WHERE RATINGS OR REVIEWS ARE POSSIBLESpotifyGoodpodsOvercast (if you star certain episodes, or every one, that will help others find the show) CastboxPodcast AddictPodchaserPodbeanHOW TO SHARE WELLNESS WHILE WALKINGTell a friend or family member about Wellness While Walking, maybe while you’re walking together or lamenting not feeling 100%Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!)Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email!Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social mediaWellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social mediaUse this universal link for any podcast app: pod.link/walking – give it to friends or share on social mediaTell your pal about the Wellness While Walking websiteThanks for listening and now for sharing! : )DISCLAIMERNeither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!

Feeling wired, edgy, or worn thin more days than not? Or maybe you've just come through something that hit hard and fast. Either way, stress is worth understanding rather than pushing aside. In this shorter but mighty episode, we look at the real difference between the kind of stress that helps us and the kind that wears us down. We cover why short bursts of stress can sharpen us, why the constant kind takes a toll, and what the research says about reframing a hard situation without slipping into toxic positivity. Plus a few concrete ways to get some control back when things feel like too much. We're pausing our two-part series on Walking for Vitality to bring you this playbook — we'll head back to tai chi and breathwork next week!LET’S TALK THE WALK!Join here for support, motivation and fun!Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other [email protected] AND SOURCES (some links may be affiliate links)Why Zebras Don't Get Ulcers, Robert SapolskyWellness While Walking Ep. 109: Mindset Tweaks to Achieve Your Health GoalsRethinking Stress: The Role of Mindsets in Determining the Stress Response, sparq.stanford.eduDoes the Perception That Stress Affects Health Matter? The Association With Health and Mortality, pubmed.ncbi.nlm.nih.govReduction of Psychological Stress in Surgical Patients, sciencedirect.comDISCLAIMERNeither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.Thanks for listening to Wellness While Walking, a walking podcast anda "best podcast for walking"!

A hyper-local rainstorm stalled over my town and we ended up with a basement full of water. What might this mean for my family's health? What can you do to address potential health issues that might not be commonly accepted or discussed? Today's episode will kick off a walk or another step that will have you caring for your health!

Breathwork and walking – a natural pair for pursuing health and vitality.Indeed, Dr. Jacques MoraMarco and Dr. Yun Kim, our guides today, are the authors of Walking Your Way to Vitality: Integrating Walking, Breathwork, and Mindfulness into Your Daily Exercise. They're doctors of East Asian medicine, licensed acupuncturists, and will share their combined wisdom, including a 5-step breathing pattern that pairs the breath with the steps – spelled out during this episode, so we can try it while we listen.An underappreciated aspect of walking can be the regulation of our nervous system, and our levels of stress, which can be a ticket to better health. But we might not come to it naturally, and so don't miss a moment of this important conversation!LET'S TALK THE WALK!Join here for support, motivation and fun!Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other [email protected] AND SOURCES (some links may be affiliate links)Walking Your Way to Vitality: Integrating Walking, Breathwork, and Mindfulness into Your Daily Exercise, Dr. Jacques MoraMarco and Dr. Yun KimWalking Your Way to Vitality WebsiteBasic 5-Step Vitality Walk -- Illustration VideoWhat Is Tai Chi Walking? Benefits Include Better Balance, Mobility, today.comHOW TO RATE AND REVIEW WELLNESS WHILE WALKINGHow to Leave a Review on Apple Podcasts on Your iOS Device1. Open Apple Podcast App (purple app icon that says Podcasts).2. Go to the icons at the bottom of the screen and choose "search"3. Search for "Wellness While Walking"4. Click on the SHOW, not the episode.5. Scroll all the way down to "Ratings and Reviews" section6. Click on "Write a Review" (if you don't see that option, click on "See All" first)7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review!8. Thank you! I so appreciate this!How to Leave a Review on Apple Podcasts on a Computer1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/2. Click on "Listen on Apple Podcasts" or "Open the App"3. This will open Apple Podcasts and put in search bar at top left "Wellness While Walking"4. This should bring you to the show, not a particular episode – click on the show's artwork5. Scroll down until you see "Rating and Reviews"6. Click on "See All" all the way to the right, near the Ratings and Review Section and its bar chart7. To leave a written review, please click on "Write a Review"8. You'll be able to leave a review, along with a title for it, plus you'll be able to rate the show on the 5-star scale (with 5 being the highest rating)9. Thank you so very much!!OTHER APPS WHERE RATINGS OR REVIEWS ARE POSSIBLESpotifyGoodpodsOvercast (if you star certain episodes, or every one, that will help others find the show) CastboxPodcast AddictPodchaserPodbeanHOW TO SHARE WELLNESS WHILE WALKINGTell a friend or family member about Wellness While Walking, maybe while you're walking together or lamenting not feeling 100%Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!)Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email!Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social mediaWellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social mediaUse this universal link for any podcast app: pod.link/walking – give it to friends or share on social mediaTell your pal about the Wellness While Walking websiteThanks for listening and now for sharing! : )DISCLAIMERNeither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!

Back to school, back to health! If fall is when you get serious about your health again, a full calendar might be the first challenge you'll run into. Laura Vanderkam shows us where the time actually is and how to fit everything important in, plus: 20-minute dinners, how to set a bedtime you'll keep, and her five o'clock walk!LET'S TALK THE WALK!Join here for support, motivation and fun!Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other [email protected] AND SOURCES (some links may be affiliate links)Laura Vanderkam's Books· Big Time: A Simple Path to Time Abundance (releasing May 5, 2026)· Tranquility by Tuesday: 9 Ways to Calm the Chaos and Make Time for What Matters· Off the Clock: Feel Less Busy While Getting More Done· I Know How She Does It: How Successful Women Make the Most of Their Time· What the Most Successful People Do Before Breakfast· 168 Hours: You Have More Time Than You Think· Juliet's School of PossibilitiesLaura Vanderkam's TED Talk· How to Gain Control of Your Free Time (October 2016)Laura Vanderkam's Podcasts· Before Breakfast — her daily short-form podcast with time management tips and listener questions· Best of Both Worlds — her weekly podcast with co-host Sarah Hart-Unger on work, family, and making time for what mattersConnect with Laura Vanderkam· Website: lauravanderkam.com· Instagram: @lvanderkam· Facebook: Laura Vanderkam· X/Twitter: @lvanderkam· LinkedIn: Laura Vanderkam· Substack/Newsletter: VanderhacksCarolyn on Best Laid Plans Podcast -- Listen HereHOW TO RATE AND REVIEW WELLNESS WHILE WALKINGHow to Leave a Review on Apple Podcasts on Your iOS Device1. Open Apple Podcast App (purple app icon that says Podcasts).2. Go to the icons at the bottom of the screen and choose "search"3. Search for "Wellness While Walking"4. Click on the SHOW, not the episode.5. Scroll all the way down to "Ratings and Reviews" section6. Click on "Write a Review" (if you don't see that option, click on "See All" first)7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review!8. Thank you! I so appreciate this!How to Leave a Review on Apple Podcasts on a Computer1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/2. Click on "Listen on Apple Podcasts" or "Open the App"3. This will open Apple Podcasts and put in search bar at top left "Wellness While Walking"4. This should bring you to the show, not a particular episode – click on the show's artwork5. Scroll down until you see "Rating and Reviews"6. Click on "See All" all the way to the right, near the Ratings and Review Section and its bar chart7. To leave a written review, please click on "Write a Review"8. You'll be able to leave a review, along with a title for it, plus you'll be able to rate the show on the 5-star scale (with 5 being the highest rating)9. Thank you so very much!!OTHER APPS WHERE RATINGS OR REVIEWS ARE POSSIBLESpotifyGoodpodsOvercast (if you star certain episodes, or every one, that will help others find the show) CastboxPodcast AddictPodchaserPodbeanHOW TO SHARE WELLNESS WHILE WALKINGTell a friend or family member about Wellness While Walking, maybe while you're walking together or lamenting not feeling 100%Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!)Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email!Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social mediaWellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social mediaUse this universal link for any podcast app: pod.link/walking – give it to friends or share on social mediaTell your pal about the Wellness While Walking websiteThanks for listening and now for sharing! : )DISCLAIMERNeither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!