Every single morning for the past 11 years, Libby DeLana has walked out her back door at 5:30 no matter the weather, how tired she may be, or even how sick. “It’s not about the miles or the number of steps,” says DeLana, author of the book Do Walk: Navigate earth, mind, and body.
Step by step. and co-host of the podcast The Morning Walk. “This practice is about fidelity to myself and knowing what it is that creates a sense of well-being in my body, and that includes significant time in the outdoors and putting my eyes to the sun and feeling the breeze on my face.”
DeLana, who lives just north of Boston, Massachusetts, walks through all four seasons and regularly covers eight to ten miles per day. Even when she’s sick, she says, she’ll get out for a slow, gentle walk around the block just to move and put one foot in front of the other.
“For me, the walk is like a seated practice of meditation,” says DeLana. “The quiet is revealing. Obviously, there’s the sound of the natural world—the sound of the waves or the wind or the birds, but there are a lot of messages from the quiet.”
Daily movement has been part of human evolution for thousands of years, and DeLana has found that making movement a nonnegotiable part of her own daily routine is good for mind, body, and spirit. But keeping up that consistency, day after day, in all kinds of weather and trail conditions, requires good gear—especially shoes…..
HIIT workouts and heavy lifts tend to steal the workout limelight, but good, old-fashioned walking is actually having a moment. In fact, more people are taking recreational jaunts now than before the pandemic, according to a June 2021 study in Nature. That’s because in as little as 10 minutes a day, you can reap the health benefits of walking.
“Studies show that people who walk for 10 minutes a day have noticeable improvements in cardiovascular health, decreased mortality and increased longevity and better overall fitness,” says R. Kannan Mutharasan, MD, co-program director of sports cardiology at the Northwestern Medicine Bluhm Cardiovascular Institute. “The benefits of walking keep going up until you hit about 30 minutes a day.”
According to a June 2013 study in the Journal of Medical Internet Research, doing daily 10-minute stair walks improved the heart health of adults with sedentary jobs. A January 2022 study in JAMA Internal Medicine also found 10 minutes of moderate-to-vigorous physical activity daily, such as walking, is associated with a 6.9 percent decrease in the number of deaths per year.
Bonus: There are no bells or whistles required when getting your steps in. “Simply put on a pair of comfortable sneakers and head outside,” Dr. Mutharasan says. (Or hop on the treadmill!)
While sauntering has a lot going for it, should you make it an everyday form of exercise — or is it better to mix things up with your fitness routine? Here, we break down what really happens to your body if you lace up for a daily walk.
Your Heart Gets Stronger
If you want to show your heart some love, hit the pavement every day. “Walking gets your heart rate up, which improves its pumping function,” Dr. Mutharasan says.Your heart is a muscle, after all. Giving it a workout — say, by forcing it to pump rapidly during a moderate-intensity walk — will strengthen it.
Stick with daily walks, and over time your heart will be able to move blood through your system more easily and efficiently. Walking every day also increases your cardiovascular endurance, allowing you to exercise longer and harder.
“Putting your cardiovascular system under a bit of stress by walking improves blood flow, which increases oxygenation to your bones, organs and muscles,” says Farah Hameed, MD, assistant professor of Rehabilitation and Regenerative Medicine at Columbia University Medical Center.”This, in turn, normalizes blood pressure and cholesterol and blood sugar levels, which lowers the risk of diabetes and heart disease.”
Your Bones and Joints Stay Healthy
Because walking is a weight-bearing activity, making time for it every day keeps your bones healthy, boosting bone density and decreasing your risk of osteoporosis and fractures. “Walking puts stress on your bones, which helps them maintain their strength,” Dr. Hameed says. She notes you don’t get the same bone benefits when you do non-weight-bearing exercise, like biking or swimming.
And although resistance training is hailed as the most powerful antidote for brittle bones, particularly as you age, walking every day targets areas that weightlifting might miss. “For example, squats and lunges pull on the bone,” Dr. Hameed says, “but walking stimulates bones throughout the entirety of the foot and leg.”
The movement in your hips, knees and ankles also helps pump nutrient-rich synovial fluid into the cartilage in your joints. “This helps maintain the lifespan of your joints,” says Natasha Trentacosta, MD, pediatric and adult sports medicine specialist and orthopedic surgeon at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles.
A daily walk also strengthens the muscles, tendons and ligaments surrounding your joints so they are better able to support the weight of your body, instead of the whole load landing on your joints. This reduces your risk of pain and injury……
When it comes to sleep, I subscribe to the “listen to your body” mindset. I’m a freelance writer, meaning I can go to bed whenever I want and wake up either on my own or whenever my emergency alarm finally jolts me awake (assuming I remembered to set one). There’s little consistency, and I feel little shame in hitting the snooze button five times. I’ve never really questioned my process—even though I regularly fall victim to a presleep toss-and-turn and wake up feeling sluggish.
After talking to Jade Wu, PhD, a board-certified behavioral sleep medicine specialist and author of the new book Hello Sleep, I’m inspired to make my sleep habits a little more routine. A consistent sleep-wake schedule, Dr. Wu tells SELF, is incredibly important when it comes not only to sleeping soundly at night, but keeping a number of body functions—like digestion, hormone regulation, and body temperature—in check.
One simple way to get into a groove of sleeping better: Wake up at the same time every morning. “The reason you want to get up around the same time every day is because the body functions best when it runs consistently on a rhythm,” Dr. Wu says. Here’s why it’s a great idea for so many health and happiness reasons (regardless of whether you actually have to)—plus how to make it happen if you’re getting sleepy just thinking about it.
Waking up at the same time each morning can help you sleep better at night—and make it easier to get out of bed in the morning.
Your body clock, or circadian rhythm, is the system that regulates your sleep-wake cycle. It’s heavily dependent on clues from your environment, says Dr. Wu, which is why light makes you feel alert and awake, and why you start to feel sleepy around dusk. The light you see when you wake up essentially tells your body it’s morning, meaning it’s time to get out of bed and start your day.
By opening your eyes like clockwork every morning, you’re essentially programming your body for better sleep. “Consistently having that light cue at the same time in the morning will go a really long way in anchoring your 24-hour clock,” Dr. Wu says. Over time, your body will automatically know when to release melatonin—a hormone that induces sleepiness—at night and when to stop producing it in the morning, she explains, which can make it easier to both fall asleep at night and wake up ready to go in the morning.
Inconsistent wake-up times can really mess with your body clock.
If you wake up at different times each day—or even if you keep a pretty consistent sleep schedule during the week but sleep in every weekend—your brain will get confused and start to release melatonin at weird hours. It’s kind of like constantly traveling to different time zones and getting jet-lagged, Dr. Wu explains. If your wake-up times are all over the place, it’ll likely be harder to get a good night’s sleep, she says, and you may have issues concentrating the next day.
After an unrestful night “we’re slower and more sluggish,” Dr. Wu adds. Over time, an inconsistent waking schedule can contribute to a host of health concerns; it can strain your heart, interfere with your metabolism, impair immune functioning, and increase your risk for mental health issues like depression and anxiety. “When your circadian rhythm doesn’t run well, nothing in your body really runs well,” as Dr. Wu puts it.
Sometimes life gets in the way of your best-laid plans (heh), and you may wonder if it’s more important to get enough sleep or wake up on schedule. You don’t want to be sleep-deprived, but you want to try to maintain some consistency, says Dr. Wu. “Let yourself wiggle by an hour,” she says. If you usually wake up at 8 a.m., but had a late night and want to sleep in, make sure you’re up by 9 a.m.
so you don’t throw your body clock off too much. If you still feel groggy, pencil in a 20- to 30-minute midday nap (before 3 p.m. is ideal so it doesn’t mess with your nighttime sleep). If you can’t fit in a nap, try to relax or shut your eyes for 10 minutes (even if it’s at your desk on your lunch break), Dr. Wu suggests—simply resting can restore and reenergize your brain without throwing your circadian rhythm off, she says.
Training your body to wake up at the same time every morning might take some work, but it’s worth the effort.
Getting into the habit of waking up at the same time every day may take some practice and dedication, says Dr. Wu. As you’re adjusting to your new rise regimen, she recommends letting yourself hit snooze one time max (!!) and trying not to linger under the covers once you’re actually awake. If you seriously struggle to get out of bed, try scheduling something to look forward to once you do—a new type of coffee or your favorite podcast, perhaps. (If you consistently have trouble sleeping or waking up despite your best efforts, consider talking to a doctor to see if there’s an underlying health issue contributing to that).
If you get nothing else out of this article, expose yourself to some light as soon as you can after waking. Sit by a window, get a light box, walk your dog, have tea on your porch or balcony—whatever you can do to brighten your morning will likely help regulate your sleeping patterns and make you feel less groggy. “The more light you can get in your eyes the first thing in the morning, the easier it will become to continue to be up early,” Dr. Wu says.
Setting an alarm for the same time every day and adding a little brightness to my breakfasts feels like a low-stakes, high-reward way to make my days run better. I’ve never been a morning person, but for once it doesn’t seem entirely out of reach. Setting a daily alarm for 7:45 a.m. right now. (Okay—maybe 8. Either way, I’m doing it!)
Digital literacy is a skill that is a fundamental need for most institutions, especially with the amount of technology used in the world. Unfortunately, many companies and institutions are not investing enough time or money to cultivate this skill.
One way this could be addressed is by conducting what some people call digital literacy assessments. These are tests and surveys that measure an individual’s digital literacy level.
By understanding where these individuals stand, the institutions and companies will be able to craft and plan for learning programs to heighten this skill. There are a few tips to conducting these assessments that can help them go smoother and be more efficient, and below we will look at some of these.
Get Buy-In
Whenever you institute a new program, the first important thing is to get the senior members of the staff or group to get on board. This may be challenging in some cases because these senior individuals may be worried that they won’t score well.
To get that buy-in, though, it is merely a matter of having a meeting or sit down with them and showing them all the numbers that help put your new stance in digital literacy in perspective.
Show Don’t Tell
Like with anything, it is best to show these individuals how the digital literacy assessment will benefit them and their team. This means explaining to them that the more literacy they have in the digital world, the more their lives will be impacted in a good way. This can even extend to the home.
Consistency Matters
Once the assessments begin, to keep these individuals’ buy-in and make it a part of your institution’s culture, you will need to make sure they are consistently executed. Pick a schedule and use it religiously to take away your team’s stress and discomfort taking these assessments.
Cybersecurity Is Important
There are a lot of areas to cover when it comes to digital literacy. When creating your assessment, one of the most important to include is cybersecurity. Things like how to spot suspicious emails and such are essential to keep your personal info and the institution’s computer system safe. Therefore it is a vital piece of digital literacy.
Barriers to Adoption
When rolling out your digital literacy assessment, make sure to answer any push back you may get. This means sitting down and considering the barriers that individuals will put up to avoid these assessments.
Employee Resistance
The last tip we have is to go into this process expecting there to be pushed back. By expecting it, you will be able to pivot when confronted with it or pleasantly surprised when there isn’t any.
Concluding Thoughts
Having a digital literacy assessment in place is becoming a necessity if you want to run your institution at its highest efficiency and productivity. Hopefully, these six tips have helped you in your planning process.
Quirky activities can improve employee retention and company culture, according to Inc. 5000 CEOs. It’s cheesy, but it works. So says Frank B. Mengert, founder and CEO of ebm, a North Haven, Connecticut-based benefits and HR tech company, about his company’s weekly video call, known as “Friday Vibes.” The one rule: You can talk about anything but work.
These unconventional meetings–ebm’s sometimes involve games like Two Truths and a Lie–have helped reduce turnover in the company since they started them in May 2020. At a time when employees are quitting in record numbers and rotating through workplaces without ever meeting co-workers in-person, such bonding activities canpotentiallyimprove team dynamics, says Timothy Golden, professor at Rensselaer Polytechnic Institute’s Lally School of Management and a longtime researcher of remote work.
From Inc. 5000 CEOs, here are three ways to forge bonds between team members in your still-virtual workplace.
1. “Anything but work” check-ins
Consistency is crucial to Friday Vibes, Mengert says. Every Friday at 4 p.m., anywhere from half to all of ebm’s 47 employees hang out on one Zoom call and chat about non-work topics or play games, especially with new hires. Most Friday Vibes go over the allotted time, he adds. Serious topics like mental health come up sometimes, or the team might spend the whole hour discussing types of cars they’ve driven before.
A couple of months into the pandemic, the team at Burlingame, California-based gaming and strategyresearch firm IDG Consulting started to look a little haggard, says CEO and president Yoshio Osaki. The 11-person company went remote in 2018 but over time, IDG employees lost an element of interpersonal connection. “We were our own little islands,” he says.
When the pandemic hit and people started going through lockdowns and additional childcare stress, Osaki finally realized that since the company went remote he had been checking in on what people were doing, not how they were doing. And morale seemed to be taking a hit as a result.
That’s actually pretty common in a remote environment, Golden says. People tend to be more task-oriented than relationship-oriented,so managers have to find ways to rebuild interpersonal trust and rapport virtually. Osaki’s solution was to implement a 30-minute mandatory non-work chat every other week (it’s since expanded to 60 minutes).
The calls provided fun bonding time, but some turned less lighthearted. Osaki realized that some employees needed additional help and added an annual $1,000 self-care stipend to make it easier to pay for things like therapy. He learned an employee had back pain and bought them an ergonomic chair.
Another had gotten into building computers, so they bought him some tools, and he ended up building one for their data scientist. And beyond the insight on employees’ needs, Osaki says, “We saw an increase in productivity as well as creativity.” In sum, starting the chat has been an important factor in making 2021 a record year for IDG’s revenue.
2. Gratitude sharing
Telling your employees you appreciate them seems like obvious advice–but helping them do it in structured ways helps you keep from losing them, according to Keegan Caldwell, founder and managing partner of Boston-based Caldwell Intellectual Property Law. Every Friday at noon, employees share whom they’ve been grateful for over the last week.
“What we found was this was the most important meeting for us to have,” Caldwell says. He started it three years ago, inspired by his 12-step recovery process and his ability to make it through the associated challenges. Since then, he estimates, it’s improved retention by 10 percent.
For Boston-based Winthrop Wealth and CEO Max Winthrop, it’s about the “small wins.” On their morning call, the team has the option to share their tiny victories, like putting in extra effort to help a client’s family after their spouse died. The company started it after doing a workshop in the fall of 2020 with self-actualization and sharing activities–and Winthrop hasn’t lost an employee since. It also helps him keep perspective as a leader, he says: “The small contributions add up to the greater success.”
3. Games and experiences
Every month or so, employees at government IT contractor Kech play bingo and Pictionary, compete for who has the cutest pet photo, or speculate about how they would survive a zombie apocalypse. Chris Carpenter, the Williamsburg, Kentucky-based company’s CEO and co-founder, likes to mix it up. Her company, which operates call centers for government services, had high turnover before the pandemic. But she says she’s managed to keep a core group of employees by adding fun and human connection into their workdays.
Most events come with prizes, and Carpenter estimates she spends $2,000 on gift cards a year for the winners. She organizes them herself and regularly gets messages from employees asking when the next game will be.
When it comes to games, pick something that is collaborative rather than competitive to boost organizational cohesion, says Sean Newman, a visiting professor at Rollins College and senior vice president of operations at London-based financial services firm Aon. And try to use bonding activities or games to build up relationships between specific employees. “To the extent that your games can show the manager really cares and establish that relationship… it can be a real positive outcome for retention,” he says.
Games and more elaborate, planned events can help avoid the dreaded Zoom happy hour, says Jonathan Conelias, CEO of Boston-based ReElivate, which provides virtual experiences for clients including Amazon and Google. His advice: Try to plan something special and interesting that gives employees a shared experience to refer to, like an escape room.
Lauren Greenwood’s company, YouCopia, which is based in Chicago and provides organizational home goods for consumers, simply does “welcome lunches” on the first day for new hires with three weird questions for everyone else to answer. (The meals were virtual for part of the pandemic but now are in-person for smaller groups.)If you’re too busy to organize creative bonding activities–or it’s just not your thing–hire someone to handle it, she advises.
Branding is one of the most vital parts of growing a business. It’s how you differentiate yourself from your competitors. It’s how you stand out from the crowd, and it’s what your customers feel when they think of you. It’s the promise you make to your customers, and your business’s success depends on how well you fulfill that promise.
Your brand is the exact blueprint of how you will represent yourself to your customers. It’s the manual that tells you and anyone in your company who and what your company is not only from a design standpoint but also, who your customers are, what their wants and needs are, what the voice and tone of your marketing efforts and communication will look like.
Branding is the upstream driver of everything that comes underneath a business’s marketing campaign. It drives culture, tells customers what to expect, and ultimately drives a business to succeed or fail.
We’ve all seen brands change and grow throughout the years. Logo changes, changes in marketing messages, new angles and approaches to delivering a product or service — a brand’s changes evolve and mold to fit different changes in the market. Most brands who’ve stood the test of time use these three ways to differentiate themselves and stand above their competitors.
1. Sell emotions
If you look at great brands, you’ll see trends emerge. A mentor I once sought for advice used to say, “success leaves clues,” and while there is a lot left unseen when you look at large corporations… There are many traceable and tangible variables that can be monitored and valuable information to be gleaned from them. First and foremost is that most brands sell emotions.
Coca-Cola sells happiness. So does McDonald’s. Visa sells the feeling of freedom. Toyota sells freedom, reliability, adventure. Many large brands sell you a feeling and deliver it through service or product. They deliver it through an experience.
Understand what emotions your customers are craving, and you will win your branding efforts. Oftentimes, a business’s marketing campaigns focus too much on delivery mechanisms and not the state the customer will be in once they receive the product or service.
Most customers don’t actually want the specific item, service, or product they purchase. They actually want more safety, security, happiness… or less pain, less stress, less time or effort output, and more results. Most customers’ wants and needs are simple. While attempting to stand out, entrepreneurs tend to overcomplicate things and think that because their mechanisms of delivery for their products are so different from their competitors that their customers care as much about it as they do.
This isn’t true… Ask yourself questions like;
What emotions are evoked when my customers receive my product or service?
What are the pain points that my customers are trying to solve?
What is the end-state of receiving my product or service for an extended period of time?
What are the results my product or service delivers?
Use the answers to these questions to understand what your brand or business delivers. Create a roadmap of the emotional journey your customer goes through. Then speak to each part of the journey in your marketing messages.
When people are first learning about your product or service, what are the emotions they are feeling? As they move from a cold/unaware person to a warmer and more educated lead, what emotions and thoughts do they have about your product and service?
Map the customer journey using emotions as the basis for transformation and let your marketing then speak to each segment as they move through the conditional logic that is your marketing funnel.
Consistency is the key to any branding campaign. Since branding is a promise, you make to your customers. This promise MUST be made consistently throughout your front and back-end marketing campaigns to maintain integrity.
One of the hardest things about our current entrepreneurial world is how many shiny objects fly around our purview and get us distracted. I have often found myself exploring new and deeper territories of marketing, new ways of advertising, or new ways of delivering our product or service.
It’s so easy to see a gap in the market and innately rush to try to fill it. As entrepreneurs, we capitalize on the opportunities we see in front of us. That’s the job of an entrepreneur… It’s to see room for improvement in society and then create that improvement.
When you define your brand, you create a container for your business. You figure out what fits into “the box” that defines who and what your business is and who it serves. You understand what it is that you do you and what you don’t do. When you’ve created this roadmap, it allows you the ability to say no to opportunities that will create inconsistencies in your business.
Define your brand, create a consistent message that speaks to your audience’s emotions, and make sure you continually measure any and all new possible products, services, or marketing channels against who and what your brand is. If it fits, run it. If it doesn’t, you’ll know, and saying no will be so much easier.
Branding isn’t just about messaging anymore. It’s not just about consistency either. It’s also about creating community. The best brands created communities accidentally. For instance, Costco didn’t intend to create a community with their memberships, but you know if you’re a Costco member and you’ve had a discussion with another member that you’ve likely talked about some product or service they have. Maybe you like their gas or their return policies… Maybe it’s the deals on dried mangos (that’s me). I often find myself sharing tips, tricks, or items I have found valuable there… but it’s only relevant to those that have a membership.
You’ll find that communities are created inadvertently by large brands. If you own a Toyota 4Runner, you’re a part of a club that only 4Runner owners can be in. That community of enthusiasts then created more containers for the community online through forums, Facebook groups, and other places to gather and exchange knowledge.
eBay is another great place to look at community building done through forums. If you google nearly anything about eBay, you’ll find that their forums generally dominate the SERP. In those forums, you’ll find sellers and customers collaborating to find answers to their questions.
Large brands create community by their prominence in society. Just by buying a product or service, you signal to others in the world that you are a person who “does things like that,” as Seth Godin would say.
If you buy a Tesla, you signal to the world that you’re forward-thinking. Maybe you like technology, renewable energy, or you just like fast cars? No matter what emotional reason you bought the car, fun, safety, prestige, status… or any other reason, you still signal to the world that you’re the type of person that would buy a Tesla, and you join a silent club of Tesla owners.
Great brands don’t just silently induct you into communities… Great brands create communities and places for their customers and clients to congregate, communicate and create new relationships. Look at Peloton and the gamification and ability to ride in classes with others or look to Literati, the online book club curated by celebrities and thought leaders that allows you to not only get access to the knowledge that has shaped Stephen Curry, Malala Yousafzai, and Richard Branson’s life’s, but you actually get access to a community where you can speak to other book club members and the curators themselves.
In the age of information… finding the information we actually need is sometimes like finding a needle in a haystack. We often find ourselves with answers, but because the internet is open source, it’s hard to trust that the information we get is true or exactly what we need…
When you create a community and involve celebrities and thought leaders, you do two powerful things for your customers. You allow them to relax and trust the information’s validity (compared to a forum or googling.) You’ve earned social authority with them by leveraging someone they know, like, and trust…
At the end of the day, branding is much more than marketing or a logo… Branding is exactly how your customer feels about you and your products/services and every touchpoint they’ve ever experienced from your business. It’s about providing your customers with solutions to their problems that create a change in their lives and, most importantly, in their emotional state and quality. It’s about creating a consistent place of business where they can reliably come to get their needs met. And most importantly, it’s about creating a community where they know their answers will be met with the best and most reliable information they possibly can get.
As information and technology become even more widely democratized, your business and brand will win or lose based on these three foundational factors. Can you define who you are, who you serve, and then consistently provide solutions and community? Answer yes to these three questions and your brand will inevitably grow, win more market share and become a staple in your customers’ lives.
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I’m usually a cynical person, but sometimes I see these beautiful murals that incorporate some branding and it just looks so cool. Well, it turns out there’s a company behind those branded murals. Tricia Binder is the co-founder of Muros, an art activation agency to create impactful spaces, experiences and outdoor mural advertising campaigns.
PRE are ending the week on a high with the news that we’ve just been given the green light to start work on a new brand identity for one of the biggest players in the UK’s lighting industry. The project will start with a phase of branding before moving on to the website design. Set for launch later in the year, more news will follow in the spring.
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Dieline is a global package design community and showcase of package design inspiration. We cover industry news, sustainable packaging news, design trends, and host our own packaging conferences, package design events, and Dieline packaging design awards.
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BRAND MARKETING: PITFALLS TO AVOID, STEPS TO SUCCESS! Jan 19, 2021 Brand Marketing: Step-by-step guide to creating a strategy Is branding really essential to promote your business? The answer is yes! Read More
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Whilst the impact of the pandemic is ongoing, the 2021 Survey has been able to look back on the past year and forward to the next, to explore the longer-term changes this is bringing to the practice of place branding and marketing for cities, regions, and nations around the world. This survey is only available to download if you have purchased the PDF or if you are a member of City Nation Place Connections. BECOME A MEMBER NOW To download please sign in.
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Every single morning for the past 11 years, Libby DeLana has walked out her back door at 5:30 no matter the weather, how tired she may be, or even how sick. “It’s not about the miles or the number of steps,” says DeLana, author of the book Do Walk: Navigate earth, mind, and body. 
