Mountain View News May 9, 2026 
1212 
Mountain View News May 9, 2026 
1212 
Michele Silence, M.A. is a 37-year certified fitness 
professional who offers semi-private/virtual fit-
ness classes. Contact Michele at michele@kid-fit. 
com. Visit her Facebook page at: michelesfitness 
Visit her Facebook page at: michelesfitness. 


FAST WALKING VS. SLOW RUNNING

 Have you ever seen someone walking fast and thought maybe they’d 
be better off running? Or looked at a slow runner thinking why not 
just walk? Both walking and running are forms of aerobic exercise 
that provide numerous physiological and fitness benefits, but theydiffer in intensity and biomechanics, which can impact the body

differently. If you have often wondered which one would be best for 
you, it all depends on what benefits you’re looking for. Here are some 
considerations. 

Running slow generally requires a higher intensity level compared to 
walking fast. Running involves a flight phase where both feet are offthe ground, which increases the intensity of the exercise. Walking fast, 
on the other hand, typically keeps at least one foot on the ground at all 
times, making it less intense. 

Both walking and running contribute to better cardiovascular health 
by increasing your heart rate and enhancing blood circulation 
throughout your body. However, running slow tends to provide 
slightly greater cardiovascular benefits. This is because running at a 
slower pace requires more energy production compared to walking


fast. As a result, your heart rate increases more significantly, and your 
body consumes more oxygen during running. This elevated demand 
for energy and oxygen leads to a more intense cardiovascular workout, 
ultimately contributing to improved heart health. 

Strength and endurance gains differ too. Slow running, despite its 
seemingly relaxed tempo, triggers a cascade of muscular activation, particularly targeting the lower 
body. Muscles encompassing the calves, quadriceps, hamstrings, and glutes are called into action to 
sustain the rhythmic motion of running. This heightened recruitment of muscles during running 
contrasts with the comparatively lesser engagement experienced during fast walking. As your muscles 
get used to the regular strain of running, they grow bigger and stronger, making them better at handling 
tough workouts and lasting longer. On the other hand, even though fast walking is good for your heart, 
it doesn't make your muscles as strong or enduring as slow running does. 

What about burning calories? Running slow typically burns more calories per minute compared to 
walking fast, mainly due to the higher intensity. However, both activities can contribute to weight 
management and calorie expenditure when done regularly. 

If you’re concerned with your joints, running, even at a slow pace, subjects the body to greater impact 
forces compared to walking. This increased impact can put more stress on the joints, particularly the 
knees and ankles. Walking fast, with its lower impact, may be more suitable for anyone with joint 
issues or those looking for a lower-impact form of exercise. Both walking and running are weight-
bearing exercises, which help improve bone density and reduce the risk of osteoporosis. Both are great 
weightbearing activities which can reduce the risk of osteoporosis but running can offer slightly greater 
benefits. 

Running slow can be a steppingstone to faster running speeds and higher-intensity workouts, making it 
a valuable tool for improving overall fitness and performance. Walking fast can also contribute to fitness 
improvements, especially for beginners or those transitioning from a sedentary lifestyle to a more active 
one. 

Both walking fast and running slow offer mental health benefits such as stress reduction, improved 
mood, and increased cognitive function. Some people may find running to be more mentally stimulating 
or meditative due to its rhythmic nature and higher intensity, while others may prefer the more leisurely 
pace of walking for relaxation and stress relief. Walking can be a more social activity, as it allows for 
easier conversation and interaction with others compared to running, which may require more focus 
and concentration, especially at higher speeds. Walking groups or partners can provide motivation and 
accountability, enhancing the overall experience. 

When concerned about safety, running may pose a greater risk of injury because of the higher impact 
involved. Running ailments include shin splints, runner's knee, and stress fractures. Walking fast, with 
its lower impact, generally carries a lower risk of injury but can still lead to overuse problems if done 
excessively or with poor form. 

For those with limited time, running allows you to cover more ground in less time compared to walking. 
It might be the smarter pick if you're aiming for the quickest route to boost heart health and burn the 
most calories. 

You can walk or run almost anywhere, so accessibility isn't really a big difference. But when it comes 
to staying safe, having good-quality running shoes is key. They can be quite costly and it’s important to 
replace them regularly to make sure your feet land correctly to avoid injuries. 

So what’s the best choice for overall fitness? Ultimately, the one that motivates you to do it daily. 


UNLOCK YOUR LIFE 


PICKING UP OR PUTTING DOWN: 

Your Thoughts and the Impact on your brain. 

This week, 

let's talk about 

one of the 

most subtle 

threats to 

your mental 

and physical 
health: rumination. 
Science has proven the wisdom our 
elders long suspected: dwelling on 
negative thoughts and experiences 
harms our mental and physical health.
The dictionary defines rumination as 
the process of carefully considering 
something, pondering it, or meditating 
on it. However, in psychology, the 
term refers to obsessive repetitive 
thoughts or excessively thinking about 
problems. It is not the same as ordinary 
sad thoughts or reflection; it’s a self-
reinforcing cognitive loop that the 
brain struggles to exit on its own.
In 2020, a major study from UniversityCollege London reported findings from 
tracking nearly 300 individuals for two 
years. They examined the subjects' 
rumination and worry patterns while 
assessing cognitive function.
Research specifically looked for the 
presence of two proteins: tau and betaamyloid, 
which cause Alzheimer's 
disease. At the same time, researchers 
found that chronic negative thinkers 
suffered more decline and memory loss 
than people who merely suffered from 
depression and anxiety.
Dr. Natalie Marchant stated: "We 
propose that repetitive negative 
thinking may be a new risk factor for 
dementia... chronic negative thinking 
patterns over a long period of time 
could increase the risk of dementia." 
The researchers concluded that the 
constant negative thought patterns 
contributed to the subjects' decline. 
Our thinking matters.
Here’s the good news: Our brains can 
change!
Multiple evidence-based studies 
concluded that mindfulness-based 
interventions can prevent rumination, 
reduce the production of stress 
hormones, and support cognitive 
health. Here, subjects are invited to 
merely notice their thoughts and 
thought patterns, rather than sit with 
and repeatedly consider the thought, 
noticing it without picking it up.
Other subjects learned pattern 
recognition and interruption 
techniques. Essentially, learning to stopa loop before it starts. 

ALL THINGS by Jeff Brown 

3 BOOKS BY RUPERT 

You Are the Happiness You Seek: 
Uncovering the Awareness of Being byRupert Spira

 How may we find happiness and peace?
In this book, Rupert Spira distills the 
message of all the great religious and 
spiritual traditions into two essential 
truths: happiness is the very nature of 
our self or being, and we share our being 
with everyone and everything.Drawing 
on numerous examples from his own 
experience, Spira demonstrates that to 
seek lasting happiness through objects,
situations and relationships is destined 
for failure and disappointment, and 
skillfully guides the reader to recognize 
that we are already the happiness we 
seek.This book is for anyone who yearns 
for lasting happiness and is open to 
the possibility that it is continuously 
available within ourselves, irrespective 
of our circumstances.Could there be any 
greater discovery in life than to know that 
we are already that for which we look for. 
He has many videos on Youtube. 

The Ashes of Love:Sayings on the Essence 
of Non-Duality by Rupert Spira

 The Ashes of Love features 280 
sayings by Rupert Spira, taken from 
conversations with friends over a three 
year period.
This book is a distillation of penetrating 
statements gleaned from the numerous 
teachings of Rupert Spira: at times 
borrowing the musicality of a haiku, 
the terseness of a pith instruction or 
the persuasive power of an oration. But 
no matter its shape, each one bears the 
treasure of a full teaching ....Rupert 
Spira is an artist. He sculpts words into 
condensed forms of pure intelligence to 
which there is nothing to be added or 

A study from Stanford Universityfound that time spent in nature can 
reduce negative self-reflection.
Time spent in social interaction is 
another simple but powerful move to 
reduce dementia risk. 
Naturally, exercise helps. People 
who regularly exercise have a 20 
percent drop in the risk of developing

Alzheimer's and dementia. 
Self-compassion also helps.
Intentionally practicing loving-
kindness is an effective pattern 

interrupt technique. Just speaking to 
ourselves as we would treat a friend 
facing a tough time.
Subjects who learned and applied 
mindful techniques and learned 
mindful meditation also prevented 
cognitive decline.
Finally, intentionally engaging in 
cognitive activities for fun, both in 
midlife and late life, was associated 
with a lower risk of Alzheimer's disease 
and other dementias. 
I've seen this play out in my own 
family. My elders who stay engaged 
with the world are simply having abetter experience of aging. This week 
alone, my 86-year-old uncle walked the 
property at my Crestline cabin lookingfor ways to be helpful. He replaced 
a doorknob, tightened a railing, and 
repaired a fence post that the last 
windstorm had loosened. He wasn't 
just staying busy. He was staying alive,
in every way that matters.
The research is solid, and so is the 
invitation: you don't have to white-
knuckle your way out of a thought 
spiral. You have to notice it. Take a 
walk. Call a friend. Be kind to yourself. 
These aren't soft suggestions; they're 
evidence-based interventions that 
protect your brain and your future.
This week, pick one. Just one. The next 
time you catch yourself looping on a 
problem, pause and choose a different 
move. Nature, connection, movement, 
or simply placing your hand on your 
heart and saying what you'd say to 
someone you love.
Your mind is not working against you. 
It just needs a new pattern. And you 
have everything you need to give it one.
What's one rumination habit you're 
ready to release? Drop a comment or 
send me a note. I'd love to hear from 
you.

Lori A. Harris is an Integrative ChangeCoach and Life Mastery Consultant. 
Learn more at loriaharris.com 


removed. He sculpts our understanding 
until it becomes pure light, pure flame. 
Truth seekers familiar with his teaching 
will find its essence here: concise, 
sharp as a diamond, overwhelming 
with its awesome higher reasoning, 
whilst bathing us in unconditional love. 
Others will be struck by the clarity and 
profundity of Reality as conveyed by this 
master of Advaita, and illumined by the 
glimpse of an inner revolution. 

The Shining of Being by Rupert Spira 

Infinite being shines as the amness of 
yourself and the isness of all things.
The Shining of Being is an invitation to 
return to your true nature – the intimate,
familiar presence that shines in your 
mind as the knowledge ‘I am’. With poetic 
clarity, Rupert Spira guides you to the still,
silent core of your being, which remains 
untouched by the vicissitudes of life. 
Your being does not need to be healed, 
perfected or enlightened. It is already 
whole, complete and at peace. Nor does 
your being need to be liberated from the 
illusion of separation. It is already the 
one being you share with everyone and 
everything. This recognition brings your 
longing to an end. It is the homecoming 
of the heart. 

You can order these books at Sierra 
Madre’s bookstore Fables & Fancies 626665-
8856 


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