Category Archives: How to Lose Weight Walking

01 Mar

50 Amazing Benefits of Walking Daily, According to Science

Here is an interesting article that was brought to my attention;

Daily walking has more health benefits than sporadic heavy exercising. It not only helps you feel good, it will help you look good as well. Exercise does not have to be harsh and difficult. A simple brisk walk each day can greatly improve your health.

Here are 50 amazing health benefits, according to science.

Read the complete article Here!

15 Nov

Why You Should Walk More

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Walking is a great low-impact exercise. Walking is inexpensive and virtually everyone has the ability to engage in a walking exercise program. With more than one-third of American adults considered to be obese (as indicated by the Centers for Disease Control and Prevention), taking care of your health is now more important than ever before. Obesity has a number of associated health risks including heart disease and type 2 diabetes. But why should you walk more? Taking a daily walk can help you to stay in shape and cut your risks for becoming obese or developing obesity-related health conditions. If you are overweight, obese or just have not exercised in awhile, walking is a great way to ease yourself into a regular exercise routine.

Walking when combined with a sensible diet can do wonders for your health. If you still are not convinced why you should walk more, here are five reasons that will make you want to get off your computer and head to the nearest park or treadmill.

Why You Should Walk More:

1. Did you know that engaging in a regular walking program can actually help to aid with the digestive process? Research indicates that a post-meal walk can not only aid in digestion but can also help to control blood sugar levels. Need another reason why you should walk more? Physically moving away from the kitchen or the dining room table eliminates the temptation to fill your plate with seconds or even thirds. Walking away from the table can do wonders for your waistline as well as your overall health.

2. You should walk more for the health of your bones. Walking is not going to add serious bulk to your muscles. Walking will not add bulk to your quads, glutes and hamstrings in the same way that deadlifts or squats will; but walking can still help to build up your strength.

Walking is a strengthening exercise that helps to improve the strength of your legs and core. Walking is also a great way to improve your cardiovascular fitness. While walking may not build-up large and bulky muscles, walking strengthens your bones more than going for a swim, biking or using an elliptical machine would.

Look for a walking buddy. You are less likely to skip out on a walk if you have someone counting on you to walk with them. You are going to be much more likely to stick with your evening walks and build strong, healthy bones is someone is counting on you to be there with them.

3. Walking is low-impact and won’t hurt your joints. In most situations, there is no reason to say that you are unable to participate in a walking program as part of a fitness routine. Even if you do engage in vigorous physical activity on a daily basis, you should walk more because sometimes your body needs a break from the physically demanding activities that you put in through.

Whether you are seasoned athlete, a bodybuilder, someone who has not exercised in years or someone who is recovering from an injury, walking is great for your health. If you are looking to lose weight, aim to walk for 20 minutes per day (this is with a healthy diet). If your diet is not-so-healthy, aim to walk one hour per day.

It’s recommended that we take 10,000 steps daily. To keep track of this, consider wearing a pedometer daily. This will help you to see how many steps you are taking and if you need to make any changes to your walking plan. If you need a little extra motivation to get off of the coach, a pedometer may also do the trick. If you don’t see your steps going up, chances are you are going to get up and do something about that! Prolonged time sitting down is not beneficial when it comes to anyone’s health.

4. Walking is not only great for your body but is great for your mind as well. You should walk more for your mental health! Spending all day seated at your computer screen, checking e-mails and meeting tough deadlines can be extremely stressful. Going for a walk can help to improve your mood. Take a walk on your lunch break to help reduce workplace stress. Stepping outside and walking can help to calm your nerves and help you to enjoy the rest of your day.. Walking is a quick and easy way to clear your head and boost your mood.

5. You should walk more to put an end to any laziness you may be experiencing. Nine times out of 10 there is absolutely no excuse not to take a walk. Even if you don’t feel like it, walking is quick and easy. Walking helps to keep your bones, muscles and joints in working order.

Copyright (c) 2014 LifeWorks Integrative health

Matthew Gianforte, DC serves Kansas City and Johnson County focusing on the underlying cause of disease through a whole systems approach with Functional Medicine, Chiropractic, and weight loss [http://www.lifeworkskcwl.com]. Stop managing symptoms and start treating the underlying cause of disease, thereby addressing our chronic disease epidemic. Connect on Facebook, and Google+.

09 Nov

6 Benefits Of Walking To Boost Your Health

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One of the main benefits of walking when it comes to your health is that it is a simple,cheap and the effective way of burning calories. While most of the benefits of walking are physically health-related, there are some mental benefits of walking too. Here are 6 benefits of walking to improve your health.

1. It’s Simple To Fit Into Your Day.

You can easily fit walking into your day. For example, you can park your car a little further from work or get off public transport one stop early. It’s low strenuous form of exercise that can fit into your daily schedule and walking can be enjoyed by all the family.

2. It Helps To Manage Your Weight.

The benefits of walking as a form of exercise helps to burn extra calories. A 15-minute walk after lunch at steady pace of 3mph will burn approximately 60-70 calories depending on your weight. While this doesn’t sound like much, it amounts to 300 calories over a 5-day working week. Add to that some walking at the weekend and you can see how the calories burned over a week can really add up.

3. It Aids Your Circulatory System.

When you’re walking your heart rate increases and this gets the blood moving around your body. When more blood goes to your body’s cells it gets more good oxygen into your body and more unwanted carbon dioxide and waste out. A strong circulatory system helps to lower your risk of heart disease and reduce your blood pressure.

4. It’s Good For Your Lungs.

Your lungs have to work harder when you walk to get air in and out. In the process, your lungs will gain capacity and become more efficient. More capacity and better efficiency helps your lungs to get more oxygen from the air and into your blood, and remove waste carbon dioxide from your blood into the air.

5. It Can Help Your Mood.

There are mental benefits of walking too. A walk after lunch can help you to clear your mind, relieve the any stress from the morning and help you to better prepare yourself for the work you have to do in the afternoon.

6. Improve Your Brain Power.

The benefits of walking also directly effect your brain. The brain functions better when your blood has flowed more throughout your body, you have more oxygen and less carbon dioxide in lungs and you’re less stressed. The positive effects carry over for hours after you are done walking.

Losing weight and getting fit does not have to be difficult. For the best nutritional tips, the most proven exercise programs, fitness motivation and the whole recipe for fat loss with safe, natural and proven methods please click here.

 

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.

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):

Walking

  • 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

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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

01 May

5 Easy Ways to Improve Your Health Today!

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Put away your excuses!

You can easily add these 5 steps to your day and start down the road to living the healthier life you always wanted, but told yourself you didn’t have the time for.

These 5 steps will not only help you become healthier, they will increase your energy levels throughout the day, motivate you and change your attitude toward life. You will immediately feel the rejuvenation that comes with improving your health.

The 5 Simple Steps to a healthier YOU:

1) Stretching

Add a few simple stretching techniques to your day and immediately feel better. So often overlooked, stretching is a great way to increase blood flow throughout the body and can be done almost anywhere. Here are a few ideas:

-on the floor while watching TV.
-sitting at your desk while working.
-at home while reading this article

2) Walking

Walking is a fantastic way to improve your lifestyle both physically and mentally. For example, a brisk walk during lunch will clear your mind and will provide you with physical achievement. If lunch isn’t a good option, taking a walk after dinner will ease you into a wonderful relaxing evening. If you can, DO both! If you want invite a friend, take your spouse, a coworker, or bring your dog.

3) Eating Healthy Snacks

Replace the chips and candy during your day with healthier options like fruits, vegetables and nuts. Your body will welcome the extra vitamins and minerals. Adding these healthy treats to your day will provide you with the added energy you have been missing. Your body is a machine and the food you eat is the fuel that affects how it will perform. You do want to perform at your best, right?

4) Drink more water

Our body require water to function normally and to sustain energy levels. Water helps to nourish you and keep you healthy by aiding in the removal of toxins in the body. A lack of proper water levels in the body can lead to added stress, headaches, dizziness, dehydration. This can be prevented by a few extra gulps of water daily.

5) Thinking Positive

I cannot stress how important this step is to your success at being healthier. Finding something positive in all you do creates an environment that allows for an incredible feeling of well-being. Being positive will help keep you motivate and focused on your goals.

Which step will YOU add first to your day?

Al believes: Success is inherent to the way you perceive yourself. Visit his blog at http://www.ALPRATTE.com for more great content.

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

28 Apr

How Even Moderate Exercise Can Improve Your Health

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I recently wrote the article “Forget the diet. Just eat right!” In that article I discussed ways to lose weight by just changing a few simple things in your eating habits. Eating healthy should be a lifestyle, not a diet.

I will now discuss ways to stay healthy by adding activity to your life. You do not have to work out at the gym everyday of the week for two hours at a time to keep your body healthy. There are simple steps you can take to improve the quality of your health.

 

Exercising daily will:

•Help Decrease the Chance of Heart Disease
•Improve Mood
•Improve your Immune System
•Improve Circulation and Metabolism
•Reduce Pain
•Help with Weight Loss
•Improve Mental Health as well as Confidence
•Improve Strength and Flexibility

There are two main types of exercises you should make part of your weekly routine. One is Endurance and the other Strength. Going to the gym is of course is an option, but I will show you other ways to incorporate these exercises into your life.

According to The American Heart Association, adults aged 18-65 should get a minimum of 30 minutes a day of moderate to intense activity 5 days a week, which can be broken into 10 minute increments if you desire. You should also add about 20 minutes per day, 3 days a week of strength training.

 

Below are examples of the type of exercises you can do for your Cardio/Endurance training:

•Bike riding – If you have children, take a nice bike ride for a half an hour. Or find a nice bike trail where you will enjoy the view.
•Brisk Walking – After dinner go walking for 30 minutes.
•Swimming – If you do not own a pool, usually your local YMCA has a pool, or a lot of times you can find a community pool in your neighborhood.
•Dancing – You do not have to go to a club to go dancing, turn on the music and dance as you clean or do choirs.
•Jogging – If you have a dog, take him for a run or get a friend to go to the park and run a couple of laps.
•House Hold Chores like – Raking leaves or Gardening
•Walking up Stairs – If you often go places which have elevators, take the stairs instead.
•Sports – You can go out side with the kids and play tag or soccer. Or you can have a bunch of friends over for a fun game of Volleyball a couple of nights per week.
•Aerobics – There are a million aerobic shows on TV. Just turn one on and start doing it. Do not worry too much if you are doing the moves incorrectly. The main goal is to get your heart pumping, so as long as you feel your heartbeat rising, you are achieving your goal.

If you find you need motivation, asking a friend to join you or participating in a group activity might solve the problem. If you are having fun, you are more likely to keep the routine.

 

How to know if you are doing enough?

If you are going for moderate exercise then you should be able to feel a raise in your heartbeat and breathing rate. You should be sweating a little, but still be able to have a conversation with no problem.

If you are going for intense exercise then your breathing should be rapid, and you should only be able to speak in short phrases. You are most likely sweating and you should feel a higher increase in your heart rate and breathing.

If you are not able to talk at all, and feel your heart is pumping to fast, then you should stop. You do not want to over do it. You can increase or decrease your workout to fit your needs. For example, if you want to jog then jog, but to increase the intensity of the workout run instead. If you are running and feel dizzy, out of breath and like your heart is beating out of your chest, stop. You might be going to fast for your body.

 

Strength training:
Strength training helps with building muscle and preventing muscle loss as well as preventing bone loss. Your strength training should use all of your major muscle groups. There are a number of ways you can get your strength training. Remember you only need to do this two days a week. Like anything though, the more you do it, the better results you will get.

•Using free weights, dumb bells or weight machines.
•You can purchase a resistance band. They are not expensive at all.
•Add wrist or ankle weights to your endurance activity.
•You can fill empty bottles with sand or water and use those as weights to save money.
•Do sit ups, pull-ups or push-ups.
•Do squats, lunges, leg raises or crunches.

For best results you should do at lease 10 strength training exercises and do 8 to 12 repetitions of each.

You should always check with your doctor before starting any physical activity. If at any point you feel you are over doing, stop, relax and slow down. I know that we are busy with our lives and might not have time to hit the gym, or maybe we just do not like going to the gym. But setting up a plan that is fun and easy for you will result in improving your health.

These are basic exercises and ideas I have created to get you on the road to becoming a healthier you. The more time and the higher the intensity of your workout the more results you will see. Make a plan and set a goal.

 

Remember to start slow. If you have not had a lot of physical activity recently you may need to start off with less and work your way up. Soon it will become a habit and you will not even think of it as exercise. Activity and healthy eating go hand in hand. For best results, you need to do both. Remember that the goal is to get you healthy. Take your time and try to be consistent. You will find that with time, you will be able to increase your activities and recognize a real difference in the way you feel.

Jennifer Maldonado

[http://www.jennshealthstore.com]

American Heart Association

http://www.americanheart.org/presenter.jhtml?identifier=1200013

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

24 Apr

3 Tips to Improve Your Health

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Everyone wants to be as healthy as possible. Yet many of us simply don’t know how to be healthy and we believe it would be too difficult and take too long. Well, getting healthier isn’t that hard at all. Here are 3 tips to improve your health today.

Walk More

Many of us don’t have the time or the money to go to a gym. So we don’t exercise like we should. But an easy way to exercise more is by simply walking more.

When possible, instead of driving a short distance to the store, to work, to eat, or for any other reasons, go ahead and walk. If it’s too far to walk then drive but park farther away. If you park 100 yards from your work then you’ll walk over an extra mile every two weeks. You should also go for a walk every evening or every morning. Along with helping you physically, it will also help lower your stress level and will therefore help you mentally and emotionally.

Drink More Water

With all the drinks on the market today, people are drinking less and less water. This isn’t good. People need water in order to be healthy. There are a couple reasons for this.

Some say you should drink at least 8 cups of water a day, but not everyone agrees that this is true. But what certainly is true is that if you drink water than you are drinking any of the fattening drinks like soda, punch, etc. And what’s also true is that people sometimes think they’re hungry so they eat but really they are thirsty.

So make sure you drink plenty of water every day. This will improve your health.

Eat Healthy Snacks

Snacks are often the true cause for people being overweight and unhealthy. So if you must snack, make sure you’re snacking on healthy foods like vegetables and fruit. Don’t even buy unhealthy snacks. If you shop smart and never bring the bad snacks into your house then you’ll never be tempted to eat them in the first place.

One of the leading causes of people being unhealthy is the fact that they are overweight and out of shape. 3 tips to improve your health today is to walk more, drink more water, and eat healthy snacks.

Want to feel better physically, mentally, and emotionally? Just visit: [http://www.mindprogrammer.com]

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

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