Category: pilgrim walk

Health Benefits of Walking & Pilates

by Fitness Excel, posted in bone health, camino, fitness walking, health, mental health, outdoors learning, Pilates, pilgrim walk, posture - the neck, strength training

Both walking and Pilates are low impact activities which reap many health benefits to include improve balance, co-ordination, deep muscular activation, posture and mindfulness.

Walking address the cardiorespiratory fitness and resistance training from Pilates addresses improved muscular strength, studies undertaken by Takeshima, et al (2013) have demonstrated that the combined programs, either undertaking both activities on the same day or alternate dayes, walking one day and strength training the following day has significant improvements in endurance, functional strength, agility, flexibility, serum lipids and blood pressure over a 12 week period.

In regard to coronary heart disease, Maestroni et al (2020) found that progressive resistance training provides an improvement in cardiorespiratory function comparable to aerobic training alone, when combined they offer more substantiated improvements in both fitness and strength as well as systolic and diastolic blood pressure which may be significantly lowered by resistance training.

Those suffering from anxiety also benefit. In Australian studies on women in their 50’s and 60’s, Ripton (2015) state that women with depression who walked 200 miles a week had more energy and those with anxiety may benefit as cortisol, a hormone that provokes a stress response is lower in those who walk compared to those who are sedentary.

Both walking and Pilates can also be challenged by adding nordic poles for walking to increase the instensity of the walk which can burn more calories, poles also encourage you to stand tall, tighten the abdominals, act as an aid for balance, whilst resistance bands, tubing, circles can be incorporated into Pilates programs to increase strength and intensity.

References

Maestroni, L. Read, P. Bishop, C., Papadopoulos, K., Suchomel, T. J. Comfort, P. & Turner, A. (2020). The benefits of strength training on musculoskeletal system health: Practical applications for interdisciplinary care. Sports Medicine, 50(8), 1431-1450. doi:https://doi.org/10.1007/s40279-020-01309-5

Ripton, N. (2015) The surprising health benefits of walking

Takeshima, N, Islam MM, Rogers, ME, Rogers, N.L. Sengoku, N, Koizumi, D, Kitabayashi, Y, Imai, A, Naruse, A. (2013) Effects of nordic walking compared to conventional walking and band-based resistance exercise on fitness in older adults. J Sports Sci Med, Sep 1:12 (3): 422-30.

Padron-Santiago

by Fitness Excel, posted in camino, pilgrim walk, santiago
Santiago

I depart the warm hostel at 6.30am for the final 25km of the walk into the cold, chilly morning air. The route leads out of Padron, there are about 80 other pilgrims silently proceeding down a flat path, passing farmhouses and fields, it is very dark and there is not much conversation. About 30 minutes later we walk out of the darkness into light as the glorious sun appears above the farmhouses. We reach A Escravitude and delight in the splendid views of Padron. The way leads to traditional villages, historic places, rivers and towns, eventually reaching Santiago. The cathedral is under renovation, but still as magnificent with plenty to see inside as well as outside absorbing the atmosphere of singing and listening to the bagpipes as pilgrims congregate in the square congratulating each other on their journey.

Redondela-Pontevedra

by Fitness Excel, posted in camino, health, pilgrim walk, santiago, well-being
Buen Camino

Day 3 – Another 6.30am start as it is going to be a tough day walking in the heat. Passing through and leaving Redondela behind, there is a much to see to include the estuary of Vigo and its islands. I merge with a long convoy of walkers in good spirit who greet each other with ‘Buen Camino’. Continuing along the way there are quaint villages, cobbled streets, crossing the medieval bridge of Ponte Sampaio, a varied, hilly route, with numerous places to stop for rest where you can get a 3 course pilgrim lunch at most restaurants for 10 euros. Eventually arriving in the historic centre of Pontevedra, for a well deserved back massage with the local physiotherapist.

Portugal-Santiago Camino Baiona-Vigo

by Fitness Excel, posted in adventure education, camino, fitness walking, health, pilgrim walk

I started very early as this was a long day walking and wanted to avoid the heat of the day. Baiona is a pleasant, busy fishing town, with many Atlantic islands which can be reached by boat. On leaving Baiona the Camino continues across sandy beaches, over the River Groba passing beautiful Romanesque bridges. Here you can stop for a rest, where there are many cafes. A quiet, flat route with no other walkers in sight, it continues along the Foz do Rio Minor, surrounded by marshlands, an important ecological site which host many species of wildlife. The way displays interesting architecture and stone crosses, although peaceful, I am aware of the busy C-550 in the background. After 6 hours I approach the city of Vigo.

Camino & Resilience

by Fitness Excel, posted in adventure education, camino, fitness for the camino, fitness walking, health, mental health, outdoors learning, pilgrim walk, Resilience, santiago, well-being

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The route continued to Palas De Rei. After leaving Portomarin, crossing the River Mino we continued uphill steadily through woodland, the rain continued and got heavier and heavier. Continuing through small hamlets, passing the Hospital de la Cruz. Arriving at Vendas de Naron to get a ‘pilgrim stamp’ the old Romanesque Chapel, then continuing along the paved path, arriving at Sierra de Ligonde which offered fantastic views over the valleys. Particular parts of the route were isolated and quiet, apart from a rather large dog. The fog was dense and we were soaked through.

Approaching A Calzada the weather was so bad, we took shelter under a tree. There were other walkers, one an Australian man, we had met further back in other towns.  After discussing the weather, our blisters, stories of one walker getting frostbite back in the Pyrenees, our conversation compared the weather to life and the Camino, there are good and bad times, but we must press forwards.

The Camino de Santiago builds resilience, both emotionally and physically, it enables us to develop a positive mind and can-do-attitude.  We can integrate resilience into our lives on a daily basis, by being more active, getting more sleep and eating well, forgiving ourselves and resolving conflict. These small steps can help us improve our mental health and to face everyday challenges.

Camino & Mindfulness

by Fitness Excel, posted in camino, fitness for the camino, fitness walking, health, mental health, outdoors learning, pilgrim walk, posture - the neck, santiago, well-being

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Camino de Santiago is an excellent reason to take time out and integrate some walking mindfulness into your Camino.  Be aware of the sounds of nature, the wind, sun, rain and other people.  How can we become mindful of our experience of walking? Start with a natural relaxed walking rhythm, keep your attention in the soles of your feet, being aware of the alternating patterns of contact with your foot as it makes contact with the ground, then focus on sensations in your muscles and joints, expanding that awareness into your posture and breathing.

Classic Camino-Frances

by Fitness Excel, posted in camino, health, outdoors learning, pilgrim walk, santiago, Uncategorized, well-being

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Considering walking the Camino-Frances.  Why not start in Sarria – known for its fabulous hospitality and local traditional food.  As you begin your walk, you will pass through stunning scenery, picturesque villages, hamlets and many beautiful landscapes, in rural Galicia.  The atmosphere is unique.  Once you arrive in Santiago, a UNESCO world heritage city, visit the cathedral, claim your certificate from the Pilgrim office. There is plenty of time to explore, reflect on your journey and relax in this stunning town.  visit http://www.fitness-excel.com/home to view our video of Sarria-Santiago.

Camino, Health & Well-being

by Fitness Excel, posted in camino, fitness for the camino, fitness walking, health, pilgrim walk, santiago, well-being

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Having just completed the Camino de Santiago, 112 km last leg, embarking on a long walk can reap many benefits.  The Camino gives many qualities such as physical fitness and wellness, mental stamina, mindfulness, social health of interacting with like-minded pilgrims also on the same journey.  Equally important is being surrounded by nature and taking care of the environment.  The physical and social environment in which we live is very different from the one in which humans evolved, there have been dramatic changes in our diet, a decrease in our physical activity levels, increased stimulation from social media which has been associated with poor health.  Walking the Camino enables us to get back to the basics, regular physical activity, less processed food, travelling light and taken time out for reflection.

Conditioning for the Camino

by Fitness Excel, posted in camino, fitness for the camino, fitness walking, pilgrim walk, preparation and packing for walking, santiago

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Walking the Camino de Santiago is going to challenge all muscles and joints, particularly as the accumulation of mileage increases over the forthcoming days.  Today’s exercise focus is on the pelvis, hips, hamstrings, quads and gluteals.  Muscles undergo some form of conditioning during everyday activities such as stair climbing, getting up out of a chair and walking. However, when walking for a series of consecutive days it is important to ensure there is sufficient control of the pelvis when walking. There should be a balance of the hip musculature, so that the extensors do not overpower the flexors.  A simple conditioning exercise to do is the ‘squat’, ensuring good joint alignment and positioning is undertaken when performing the exercise.