27 Jul

Is Walking Effective for Back Health?

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Studies on the architecture of the back have shown that the back is specifically designed for the rigors of walking. However, changes in how we, as humans, live mean that walking is not something that is done very often at all. Our lives have changed so dramatically that most things are available at the click of a mouse or a few key pressed on a keyboard. The majority of people in the world now work behind a desk where our bodies are not in good positions for our health. Sitting for long periods of time adds pressure to our disks in our back and the inactivity or lack of exercise eats away at the strength of our spinal and leg muscles.

Even those who do not sit often are still working in jobs that require repetitive motions and lifting things over and over. A corollary exists where the greater the load we lift the more we are risking spinal degeneration. Either one of these job types can cause lower back pain. Lower back pain is now widespread across our communities. It is easy to find a study that says we will all have lower back pain in our lives. In fact, some studies say that 90% of all people will experience lower back pain at some point.

A study was done with children in Norway and that study found that 57% of those children had experienced lower back pain. We think of children as pliable, young, fit humans, however, the studies are showing that we are making them the exact opposite. Pain can start young, and if it does start young then it tends to follow that person into their adult life.

The lower back pain seems to be related to activity levels. Activity levels seem to inhibit the ability of lower back pain to be a problem, therefore, the more physically active an adult or child is, then the less chance of having lower back pain they will have during their lifetime. A good exercise, which most people would skip over because of its simplicity, is walking.

A study of adults showed that low to moderate exercise can be extremely helpful and beneficial when compared with those people who did not engage in any exercise at all including simple exercises such as low-intensity walking. The exercising group had a variety of advantages over their non-exercising counterparts. The exercising group felt better, needed less physical therapy, and less pain medication. They worked more and they needed less work disability.

Walking also seems to carry its health effects into older ages. People who exercise also have fewer problems or lower body disabilities.

Doctors once thought that telling someone to rest in a bed for two weeks was the best treatment available for someone who is experiencing the problems associated with lower back pain. However, we now know that this practice could actually make your pain worse rather than better.

It does not matter if a person has back pain or does not have pain. It is important to stay healthy and moving in order to protect your back even if all the moving or exercising you do is walking at a low intensity. You do not need to spend a lot of money on a gym membership. You just need to go out there and take regular walks daily. Walking is a great exercise and it can help you protect your back and keep it in shape.

You need a good friend in chiropractics. Come visit us in Beaverton or Portland, OR at Access Health Centers.

23 Jul

Walking Is Good For Mental Health

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One of the most natural things that an individual does every day is to walk. For years, this single act has been linked to improving cardiovascular health. The reason is because, generally, walking is a safe movement that isn’t likely to cause injury. New studies have shown that walking is also a terrific way to improve your mood. The next time you are feeling a little blue, there may be a way to walk it off – literally.

A recent study paired individuals into groups, one of which spent 30 minutes on a treadmill and the other that participated in 30 minutes of rest. Each group’s progress was monitored throughout the treatment with a conclusion that both groups reported having less negative feelings at the end of the study, along with less stress and tension. The difference, however, was found when the group that spent 30 minutes walking also noted an overall improvement in well-being.

While the study further proves the theory that walking is good for mental health, as well as physical, it also lends credence to the theory that people who walk feel better overall. It also proves that an individual does not have to be outside in order to enjoy the benefits of walking. This simple exercise can be achieved with a treadmill or by simply walking in place while tuning into a favorite movie or television show.

Anyone who has been diagnosed as having clinical depression or other illnesses should not ignore, or disregard, his/her medical treatment program. Walking is simply a way to sometimes add further improvement to certain conditions. A simple 30 minute walk can benefit an individual’s mood, improve cardiovascular health and combat obesity all at the same time. In order to be effective, many people find that a daily walking schedule will help to keep them motivated and improve their spirits. In addition, a regular schedule will ensure that there is a time set aside for a walk. It’s very easy to think, “I’ll get around to it later,” but something more often than not will distract individuals away from exercise unless they have a certain schedule that is followed every day.

The information in this article is intended for informational purposes only. It should not be considered as, or used in place of, medical advice or professional recommendations for an exercise regimen. Every individual should consult his/her physician prior to beginning any program consisting of diet and/or exercise.

Read everything about women bodybuilding [http://www.womenbodybuilding.org/], aerobic exercises or read about diet during pregnancy on [http://www.weekbyweek-pregnancy.com/].

19 Jul

Is Walking Good for Losing Weight? Can It Be an Exercise That Gives Permanent Results?

Article by Jacob Portman

If you are someone who is trying to answer the question is walking good for losing weight? Then please continue reading because there are six reasons why walking is a phenomenal way to lose weight while at the same time improving your health. The first reason why walking is such a phenomenal way to lose weight is because of the fact that it is a low impact and low intensity exercise.

You can do walking easily on account of the fact that it is not a stressful exercise, and it doesn’t put pressure on the joints and it makes them hurt like other exercises do. You can always count on walking to be a cardiovascular exercise that is safe and easy to do without having to worry about having an injury performing it.

Even the people who are overweight and like to stay home can still use walking as an exercise to lose weight the easy way. The other reason why walking should be something that more people should get into is because of the fact that it is a easy to do exercise. It isn’t a complicated exercise and everyone in the world knows how to start walking.

You don’t have to learn some step-by-step method to do it and you don’t have to take a class, because all you have to do is tie up your shoes and start walking. Another reason for why walking is such a phenomenal exercise is that it is extremely fun to do at times. As we all know you can lose weight if you’re exercising and dieting.

This is because people become void with their exercises on a diet plan, so walking definitely isn’t an exercise that one could become bored doing. Walking is a very enjoyable exercise to do because you are walking for miles and in fresh air. Another reason why I love walking to lose weight is because I don’t have to have any kind of special equipment to do it.

All I need is a pair of shoes and I can get started, unlike doing strength exercises where you have to go out and buy dumbbells which are very expensive. The fifth reason why I love using walking as an exercise to lose weight is that it can be done anywhere I want to do it. Central Park is a phenomenal place to start walking, and it is just such a beautiful place to exercise in.

All I have to do is go out my door and I can start walking whenever I want. Just by walking for an hour you are helping your cardiovascular system, and protecting you from health problems like heart disease, strokes and other cancers. Walking is a great way to burn a ton of calories in a healthy and safe way. So now you know the answer to the question “is walking good for losing weight?”


Article Source: http://EzineArticles.com/expert/Jacob_Portman/1081431

01 Mar

Benefits of Walking 10,000 Steps Daily

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Walking 10,000 steps daily is recommended by health experts all over the world for complete body well being.

It is no magical number that has been found out by some scientific research. In fact it an approximate number of steps a person should walk every day.

Depending upon a person’s health condition, this number can also be altered.

For example, for a person who is overweight, he/ she need to walk for more than 10000 steps for his / her well being. Similarly, for a person who is overweight and has low stamina, it may be too much in the beginning.

The benefits of walking start at 5,000 steps. A person who walks more than 5,000 steps daily, such a person is highly unlikely to develop metabolic syndrome.

You don’t have to do step counting manually. Approximately 10,000 steps mean that the person has walked for 5 miles, which is a good distance if the person travels every day.

In addition to the wellbeing, following are the benefits of walking daily:

1. It reduces the risk of diabetes.

Walking such a distance daily helps to control the weight of an individual and in turn, this decreases the chances of diabetes. Research has proved that people, who walk this much every day, have a comparatively lower BMI.

2. It protects the brain from dementia.

Research has shown that walking regularly prevents the brain from shrinkage, this in turn prevents dementia. It has been observed that the brain size shrinks in the late adulthood. This shrinking leads to problems like the memory problem. It has been proved that people in the later adulthood that walk this much daily have an increased amount of grey matter in their brain. Thus with the physical fitness, there is also an assured mental fitness.

3. It reduces risk of heart diseases.

Lately it has been observed that heart diseases are just not prevalent among the older people but a lot of heart disease have been reported among the youngsters also. Walking helps in maintaining the fat level of the body, and thus the heart is protected from any diseases.

4. It relieves stress

Stress and anxiety have been commonly observed because of the changed lifestyles and increased work pressure. Physical exercise, in the form of walking 10000 small steps daily, lower this down. The result in the form of this benefit has been more significantly observed for the women.

The mental well being is thus assured. The healthy body now also has a relaxed mind.

5. It helps to lose weight

Increased weight problem in the form of obesity has become a very common phenomenon. Eating junk and processed food has become a part of every one’s life. Increased weight leads to a lot of problems and disease. While the body remains inactive, diseases find their way easy to enter.

The solution for this is brisk walking. Walking 10000 steps daily will produce remarkable results because of the calories burned.

There 5 major benefits must have motivated you to take out time everyday for walking. Make it a compulsory part of your routine.

1, 2, 3, 4….. Here you go till 10,000.

Keep tabs on your step counting with Omron HJ-720ITC, a pedometer highly rated for its accuracy and considered by athletes, consumers and experts alike to be the best digital pocket pedometer available today. Read the reviews at: http://www.digitalpedometerguide.com/omron-hj-720itc.html

Article Source: http://EzineArticles.com/expert/Regina_O_Lee/956472

12 Feb

Benefits of Walking – The Perfect Exercise Fit For Every Lifestyle

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You have been trying to stay in shape, get back into shape and/or generally lead a healthier lifestyle; you may have bought an exercise machine or even joined a gym. So how come the gym membership has just turned into another bill and the treadmill is serving as a silent butler, with piles of laundry hanging on it? The truth is that exercise machines are boring and gym memberships are expensive (especially if you’re not using them). Why not try and enjoy the many benefits of walking – the perfect exercise!

We all live in a society which basically has eradicated any form of natural exercise which could be beneficial to us. Think about it: We basically live in our cars! We run our errands by entering drive-through restaurants, post offices and what not. You can’t simply walk to the corner store to pick up a few items, anymore. Our whole infrastructure is designed based upon the automobile and we are programmed to use it whenever possible. If you want to exercise you can drive to the gym. How ironic!

However, walking is an exercise most anyone can do. It does not cost anything and does not require special equipment to reap the benefits of walking. Walking is by far the easiest exercise and can be incorporated into any daily routine. Walking briskly 30 minutes a day, five times a week is all you need as part of maintaining a healthy lifestyle!

Walking is probably also the safest, natural form of exercise you can do. To walk most effectively, if you want to lose weight, is to alternate between intervals of slow, moderate and fast speeds during your walking session. That gives you a good cardio workout and will keep your body burning calories long after you are done walking. This walking technique is called Power Walking. Don’t forget about warming up if your walk is to contain strenuous paces to prevent injury.

You may wonder about the amount of calories burnt while walking?
The short answer is that a person burns between 80 and 100 calories per mile walked, depending on the terrain and the pace.

If you want to walk just to relax, don’t regard your walk as exercise, per se. Try to unwind and let your mind and body relax! Enjoy the sights and sounds which surround you. Take the time to take in nature: enjoy the landscape, the sound of wildlife and the fresh air! Of course it would be best if you can walk in a park setting to get the most out of your walk.

Here are some of the benefits of walking (in no particular order):


  • improves your mobility, and increases your energy level.
  • decreases your stress level.
  • is a great way to lower blood pressure bad cholesterol.
  • is a low impact exercise.
  • helps prevent obesity, diabetes, heart disease and stroke.
  • helps you lose weight.
  • is a motivator, a “gateway exercise”. Walking gets your blood flowing and makes you want to exercise more.

Ralf Tabel is the author of a variety of weight loss related articles on the web. He is the author of the popular page The Benefits of Walking

Article Source: http://EzineArticles.com/expert/Ralf_Tabel/159192

Article Source: http://EzineArticles.com/2147753
09 Feb

Benefits of Walking: In Weight Loss and a Better Life

Article By

Do you think there is any other better option than walking your way to health? If you want to stay fit and healthy then regular walking for 30 minutes can be beneficial. There are lots of other benefits of walking. Other than helping you stay fit and healthy you can also lose weight with the help of this regular exercise.

What are the things that can be achieved due to walking? There have been lots of researches regarding the good qualities of regular walking. First of all you can decrease any risk of heart disease by 40 percent.

Other than this, you can even lessen the risk of stroke as well as diabetes by at least 50 percent and the risk of cancer by at least 20 percent. These are some of the common benefits. One of the biggest benefits of walking these days is weight loss.

It is important to find out the right method of walking which can help you lose weight. If you want to shed some of the excessive fat in your body then you need to walk in a moderate pace for at least 30 to 60 minutes every day.

This will help get rid of the fat that is stored in your body. Walking will speed up the rate of metabolism in your body which helps to get rid of the fat. Burning calories have become so easy with the help of simple exercise.

It has been found in a research that walking for 30 minutes every day can add at least 1.3 years to your life. Fast walking is what you need to do. When you walk for 30 minutes every day you will feel hungrier because you lose a lot of fat and calories from your body.

If you are interested in walking for weight loss then you need to follow some rules. First of all you need to be consistent with your walking exercise. You need to maintain the same time as well as the same pace of walking every day.

In the beginning you can always start with small distances. Later on you can increase the distance each day. You can begin with walking 15 to 20 minutes every day. After a week you need to increase that to at least 30 to 60 minutes.

There are as many as ten to eleven benefits of walking. Before you start walking you need to find the right pair of shoes as well as clothes that is comfortable.

It is also important to carry some water along with you so that you can keep yourself hydrated even while walking. Do you know that walking can help you get a better sexual life as well? You can get rid of the risk of impotency by walking regularly.

Walking can also improve blood circulation which helps you maintain your fitness. By walking you can even send oxygen to the brain which will help improve brain power. It will also help you make your memory sharper.

Start walking for weight loss today. Find out how to walk the right way as well as learn to calculate how many calories you can lose by walking at http://www.digitalpedometerguide.com/walking-for-weight-loss.html

08 Sep

Is Walking Good Exercise? How to Walk Your Way Thin!

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Is Walking Good Exercise?

In this day and age of pills and gimmicks, what if I told you that there was something you could do that would dramatically reduce your chances of dying from a chronic disease, improve your cardiovascular health, and help you lose a bunch of weight?

Well, put away your credit card, because it’s not a pill, bizarre exercise device, or even an e-book. In fact, it’s not even for sale.

What could deliver all of these benefits?

It’s simple: walking.

Can Walking Help Prevent Disease?

Researchers studying the relationship between physical activity and mortality discovered an interesting connection: The more time a person spends sitting, the more likely they are to die of a chronic disease such as heart disease, cancer, or diabetes. (Sitting Time and Mortality from All Causes, Cardiovascular Disease, and Cancer – The American College of Sports Medicine – May 2009)

What was really interesting about this study was that sitting time was related to a higher chronic disease death rate, REGARDLESS of the person’s exercise habits.

So, even if you work out intensely 5 times per week, if you spend most of your non-exercising time sitting, you are still at a higher risk for death due to chronic disease.

Walking vs. High Intensity Exercise for Cardiovascular Health

While no one will deny the benefits of intense exercise, it does not offer the same cardiovascular health benefits as merely going for a walk.

In one study, researchers found that just 30 minutes of walking per day reduced inflammation (leads to artery hardening) and hemostasis (weak, slow blood flow). (Walking, Vigorous Physical Activity, and Markers of Hemostasis and Inflammation in Healthy Men and Women – Scandinavian Journal of Medicine & Science in Sports – December 2008)

Intense exercise, on the other hand, was only found to reduce hemostasis.

Walking Your Way Thin – Walking For Fat Loss

So, as we can see above, walking is a necessity to keeping healthy and avoiding disease.

But what about losing weight?

A Simple Solution to Fat Loss – Eat Less, Move More

Can just eating a little less and doing more activity lead to serious weight loss?

Let’s look at our famous friend, Jared Fogle, who I’m sure you have seen on those Subway commercials.

His approach to losing weight was simple: He ate less every day, simply having a 6″ turkey sub for lunch, and 12″ veggie sub for dinner.

Jared increased his activity by walking 1.5 miles per day from home to work instead of taking the bus.

What were his results?

After one year of doing this regimen every day, Jared lost an amazing 245 pounds, going from 425 to 180 lbs!

Pretty simple, right?

To Summarize

  • Walk to prevent chronic disease- take the stairs instead of the elevator, park further away from your office, go for a walk instead of sitting at your desk during lunch.
  • If you are already active, take advantage of walking’s anti-inflammatory abilities by adding periods of walking throughout the week.
  • Walk to lose weight – Eat less, and walk more! Be consistent – do this every day and you will lose A LOT of weight of the course of a year. (I would also add in a couple 15 minute sessions of resistance training, such as pushups, pullups, and squats, to help build lean muscle mass while you are losing fat)

So, to answer the question, “Is walking good exercise?” I would say, enthusiastically, YES!

If you found this article interesting and for more info on weight loss and home workouts, you might want to check out my blog at http://homeworkoutblog.com/

See how I have successfully lost 30 pounds of fat, built strength and muscle, and overcome chronic injuries all at home.

Take care and good luck!


Article Source: http://EzineArticles.com/4979153
04 Sep

Walking For Health-3 Reasons Why You Should Try It

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Walking is a great way to improve your overall health and well being. It is recommended that we get at least 30 minutes of physical exercise each day, yet only a few of us work out at all. We spent most of our day sitting in our office, or in front of the computer or TV. It is time we start to make an effort to exercise a little each day and walking is one of the easiest ways to do this. Let’s take a look at three different reasons why walking for health is a good idea.

It’s Easy To Do

One big reason why walking for health is so popular is that it is easy and simple to do. You don’t need any equipment other than a pair of comfortable shoes. You can virtually work out anywhere, just hit the pavement. No matter where you are, you can go for a walk around the neighborhood, the park or even the mall.

There also aren’t any fancy techniques to learn. You already know how to walk. It’s just a matter of getting out there and getting in the habit of walking for 30 minutes to an hour each day. You can walk in the morning, during part of your lunch hour or after dinner. It’s easy to fit a walking workout in you day.

It’s Low Impact

Unlike some other sports and cardio workouts, walking is a very low impact form of exercise. Almost anyone can start walking. If you haven’t exercised in a while, get your doctors OK of course. Walking is easy on your knees and joints. It is a very gentle form of exercise. While your legs may get a little sore if you are not used to walking, that’s about the only discomfort walking will give you. There isn’t much risk for injury during a walking workout either.

It Works All Your Major Muscle Groups

You may think that walking only works your leg muscles, but that isn’t true. Walking will work all the major muscles of your core (that’s your abdomen). We are so used to walking that we often don’t realize it, but waking upright takes quite a bit of balance. The core muscles help us maintain that balance. You can work out your abs while you walk even more by sucking in your stomach. Swing your arms back and forth, use some walking poles or carry some small weights to workout your arm and shoulder muscles while you walk.

If you are ready to give walking a try, and would like more information about walking for weight loss, visit http://www.walkingofftheweight.com and sign up for the free walking tips newsletter.

Article Source: http://EzineArticles.com/?expert=Susanne_Myers

01 Sep

Why You Should Walk For Health

Article By

For many of us, the thought of going to the gym to exercise leaves us cold. Why not try walking for health. It’s easy and you can have fun while getting fit and healthy.

The benefits of walking include improved muscle strength and better balance. Walking will improve bone density and thus decrease your chances of developing osteoporosis. Other health benefits include:

1. Stronger and bigger lungs
2. A stronger heart
3. A lower density of bad cholesterol
4. Better moods
5. Better management of your weight
6. Reduce your risk of type 2 diabetes

The above benefits should make a lot of sense, and hopefully encourage you to walk more.

To get the most of your walking, start off slowly and walk every second day. Start with about twenty minutes and gradually build up to 45 minutes to an hour five times a week. One of the advantages of walking is that you can do it anywhere, from a treadmill in a gym to out in the park. Remember you are exercising, so don’t dawdle along. Walk at a brisk pace. If you can’t talk with ease, you must slow down, as you are working your heart to hard.

Concentrate on your posture while you are walking and breathe through each step that you take. Walk tall, but don’t be too stiff. Hold your tummy tight and hold your head erect with your eyeline straight ahead. Your chin should be parallel to the ground. Strides should be long, but not over-stretched. Bend your arms at about 90 degrees and swing at waist level naturally with each step.

Make sure to do some gentle stretches before and after your walk. You don’t need to make the stretches too strenuous, as you are only walking, not sprinting.

If you want to walk for general health benefits, then you need to walk for at least thirty minutes a day at talking pace. For cardiovascular fitness, you will need to walk three or four days a week at a fast pace. Your breathing should be hard, but you shouldn’t be gasping for air. For weight loss, walk at least five days a week for forty five to sixty minutes at a brisk pace. You should hear yourself breathe, but you should still be able to talk.

Lastly, try and find yourself a friend to walk with. This will make your walking program easier to stick to. Arrange to meet at the same time and place a few times a week, and this will motivate you to walk, as you wont want to let your walking partner down.

Michel Maling has enjoyed learning all she can about internet marketing and passing the knowledge on in order to help others.
More tips for making money online at http://profitonlinefromhome.com/recommends/category/entrepreneur-health

Article Source: http://EzineArticles.com/?expert=Michel_Maling

28 Aug

5 Quick Ways to Get in Shape – It Can’t Get Simpler Than This, Folks!

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Let’s get right down to it, because it really is that simple.

5. Just Say “No”! – Think of it this way, just as it is easy for you to say no to your kids when they’re up to no good or want a toy or treat they can’t have, when the urge to binge attacks, just say no. Seriously, saying no to you could take some time getting used to, because your first initial reaction is to succumb to your wants and needs, but if you flat out say no to yourself (sometimes saying it out loud really helps), eventually you will find it easier to tame those wild cravings. Try it sometime. Practice the one-word mantra, and just say “no”!

4. Eat More Often! – Ever wonder why you seem to gain more weight even when you literally skip meals hoping to lose weight? First of all, skipping meals is never a good idea, because it causes low blood sugar, which in turn causes hunger pangs and food cravings. Studies have shown that people who eat a well-balanced breakfast regularly are less likely to be obese than those who skip it. And eating 4-6 small, healthy meals a day is better for you than eating 2-3 big meals a day, because it helps stabilize your blood sugar and helps control your appetite throughout the day.

3. Feed the Muscle! – Muscle burns fat. That’s the fact. So, naturally, the more muscle you have the faster you’d be able to burn fat, look leaner, and gain muscle definition. That’s why it’s important to feed your muscles with certain foods that helps to build muscle mass. Foods that are high in protein like eggs or legumes (lima beans, lentils, kidney beans, chickpeas), and salmon which contains omega-3 fatty acids are great for building muscles.

2. Shake Things Up! – Your body is smarter than you think. After months of redundant routine of the same diet and exercise, your body has adjusted and unless you shake things up, your body weight is not going anywhere. Shaking things up could be as simple as changing aerobic instructors, or going from a treadmill to a crosstrainer. Try adding a low-impact exercise into your cardio and fat-burning routine like yoga. Just be sure that once in a while, you get off the same merry-go-round and go on a different ride. If anything, it’ll keep you from getting bored of doing the same old thing.

1. You Snooze, You Lose! – It’s no joke. It’s been a proven fact that sleeping more can actually help you lose more weight. There are two hormones in our body that have been linked to our sleeping habits and eating behavior: Leptin and Ghrelin. When we are sleep deprived, Leptin (which controls your appetite) decreases, and Ghrelin (which is responsible for feelings of hunger) increases. As a result, your cravings go haywire and no matter what or how much you eat, it seems you can’t get full or satisfied. So, next time you feel like hitting the snooze button, go for it.

When you truly apply these simple ways to get in shape fast, losing weight should be no sweat!

Go to [http://www.BuildYourDreamBody.com] to get more tips on how to get in shape fast. No drugs. No supplements. No lies. Just the basic truth about your body and why most diet methods people are using today don’t work. You can also sign up and download your FREE fat loss report titled, “Big Fat Lies” which lists everything you need to know about the diet industry by going to [http://www.BuildYourDreamBody.com]


Article Source: http://EzineArticles.com/?expert=J._Fox

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