Exercise, core muscles, and stress

Via a summary at Business Insider, it appears that core exercises have a direct influence on controlling our reactions to stress. The broader implication is actually more about the reality of psychosomatic illnesses. You know the drill. The doctor runs tests and doesn't find a physical reason for the pain and discomfort you claim. The linked research article described how areas of your brain that control movement are closely linked to your adrenal glands that produce adrenaline. The relationship even affected how you felt emotionally and physically.

It's possible there's actually a connection between what goes on in your mind and how your body feels. Conversely, the researchers suggested that physical movement, i.e., exercise, might affect how you're feeling in your mind. Now, keep in mind this research was conducted with monkeys, and the relationship between feelings and motion was inferred from the findings and other research. However, if you've exercised, you probably recall you felt pretty good afterwards.

Since the relationship between mind and body was closest through the movement of core muscles (those around your torso), the researchers went a little further and pointed to core exercises like yoga and Pilates as approaches to managing feelings of stress.

That's an interesting idea, but can other activities have a similar effect? Here are some ideas about the relationship of walking and activating the core muscles.

• Sound walking technique can contribute to core strength. It even mentions Nordic walking.
• Posture plays a role in walking that can strengthen your core.
• Varying the walking movement can involve your abdominal muscles in different ways.

Outside walking alone

Have you thought about getting way out into nature? There's self-discovery to be had on a long challenging walk, especially in nature. For some, "One of the most transformational parts of the journey was solo hiking--the piece that held so much that was unknown for me. Turns out the things we are most uncertain about or fearful of often hold the most opportunity for challenge and growth."

Elements of self-knowledge:

• Grit. "I have what it takes to push myself."
• Risk."…we can't take risk away--solo hiking or not…However, there are things you can do to mitigate the risk on your hike."
• Quiet. "The solitude of the trail helped bring me to a place where I had the space to think, process, ask questions, listen for answers, make decisions, and find clarity."
• Meaning. "There is something about the wilderness that seems sacred - a natural cathedral of intense beauty and wonder that inspires us to stop, take some deep breaths, and live in the present moment."
• Community. "In addition to the community you find with fellow thru hikers, you'll also meet magical creatures called "Trail Angels" and people in town stops who go out of their way to care for you, feed you, give you rides, and offer you ice cream and watermelon under the I-10 overpass after hiking the last 5 miles in 100-degree heat."
• Will. "…he trail was a lesson in learning to choose life, to pursue the things that make me a little nervous, excited, joyful, and freaked out all at the same time."

Get out those Nordic walking poles and hit the trail. They'll not only serve you by distributing the weight of your load from your knees, the Nordic walking technique will help you maintain a consistent pace. Also, the gloves on Nordic walking poles help you take the weight off your hands and forearms.

Walking with your friends

Nordic walking is a great social activity. The poles make it possible to increase the intensity of physical exertion without increasing the perception of physical effort. That means you still feel like you're exerting yourself as you always have in traditional walking but you won't feel too tired to enjoy each other's company.

You may have gone out on your own and walked briskly, feeling like you've accomplished something when you get back home sweaty and breathing heavily. What about when you Nordic walk with others? Here are some thoughts:

• You may think you're reducing the effectiveness of your walk because you're in a group. Maybe you normally walk faster than the others, meaning you feel like you need to slow down. Maybe you walk more slowly than the others and feel some pressure to go beyond your capabilities to keep up. Don't worry. The fact you're with others has positive effects on your health.
• When you're with others, your focus changes a bit. The walking group will want to be more sensitive to the abilities of others. In a group, the purpose isn't to max out but to encourage each other.

You don't have to walk with a group all the time. It may be a weekly get together so members can work at their own pace the other times.