Tag Archives: walking to lose weight

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

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17 Jul

Benefits of Walking for Exercise

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Oh come on! Walking for exercise?? isn’t that too easy?

Well perhaps, but there are a number of reasons why walking can work as a great form of exercise. Yes it is kind of easy, but that’s a good thing since it also yields so many benefits. Besides, the best workouts are the ones we actually do. An hour of walking for exercise is a lot more beneficial than the 30 minutes on the treadmill that you never get round to doing because you just can’t face it.

Here are some reasons why walking for exercise just might be the thing for you.

1)You’re already doing it
Not only is it functional but for most of us the problem with a routine isn’t getting started. A burst of enthusiasm and equipment does the trick, but it doesn’t last, and so the challenge is staying the course. Those January gym memberships that are unused by March are such a cliché because its so common.

The good thing about walking is that you already do it. You can do more, or you can do less, but its just a matter of degrees. So its just a case of steadily increasing the amount to a point you are happy with.

2)Its the most natural form of exercise
You don’t have to learn how to do it. You don’t have to go to a gym. You don’t need a personal trainer or a guidebook to make it happen. Walking is something that you can do without the whole gym thing being a factor. It fits easily into your schedule, and not the other way around: the definition of fitness to fit you.

3)You can easily vary intensity for aerobic conditioning
You set the pace. As you get fitter you can go further and faster more often. Its possible to walk fast enough to make it quite a workout especially when you factor in geography such as stairs, hills and inclines. Design the course to fit your needs.

4)Its not going to injure you
Many people suffer sports injuries and end up in a world of hurt with their exercise choices, but walking is no risk, and no problem. You really aren’t likely to end up one of the walking wounded.

5)It tones the legs and bum
It burns fat, has aerobic benefits and works the legs and glutes. Sounds about perfect to me.

6)You can keep it up for life
The best health habits are those we can stick with anytime, anyplace, anywhere and any age. You really can enjoy the benefits of walking forever, so start as you mean to go on. Walk on.

For more on fitness to fit you and walking for exercise and weight loss, visit [http://www.underwearbody.com/weight-loss/walking-for-weight-loss-and-a-lean-toned-body].

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


29 Apr

WALKING – Learn Why It Is Advantageous!

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I was wondering if I could share something about the gainful advantages of walking, our primary ‘Vehicle’. Most of us, including me, plan to walk – start walking – but never continue. To overcome this there is only one solution, do not arrange for ‘a walk’, just move ahead on your own feet. It returns us more when we make our own body vehicular.

It is a time when people are more concerned about their shape and health; and it is the time when people are becoming more obese every day. Recent research reveals that in the U.S. 35.7% people are obese, which means more than one-third of the United States are suffering from obesity.

Your physician might ask you to do regular yoga or exercises, go join a gym or for a brisk walk in the early morning and in the evening. The question is how many of us ‘follow these instructions? Even if we start following these very healthy regimes, how long we continue with these – for a week, a few months or some years? After a certain amount of time, we convince ourselves with excuses and the most common amongst these is “I am not getting time these days”! Here lies a very simple and serious note: do we really not manage to get the time?

Here is a very simple way for arranging that ‘precious one hour’ of our life. Walk! Walk whenever you can. Walk when you are happy, walk when you are in a predicament, walk when you are planning, walk when you are having a coffee break in the office (if possible). You can even walk when travelling. It does not only earn you a good health, it SAVES you money. Thus walking is beneficial in many ways.

Walking saves you from doing vigorous exercises. For exercising you need to arrange for some time separately. If you are doing it at home, you might have been cautioned and advised not to do exhaustive physical exercises without the supervision of an expert. If you do it might harm your health (it might even harm if the expert is monitoring you). It also involves a question of investment.

When you walk you carry your body weight and this is the reason walking is known as weight-bearing exercise. Walking is not only beneficial if you are over-weight or want to keep yourself in shape. Walking is rewarding in many ways and profitable even you are not fat.

– It ensures fitness of your heart and lungs

– Helps maintain your cholesterol and blood pressure level

– Increases muscle strength

– Burns calories

– You gain Vitamin D which ensures stronger bone and saves you from osteoporosis

– Protects from cancers

These are only some of the many benefits related to your health. We cannot forget a fact that walking is not only associated with your health only. How can we forget considering these?

– It is probably one of the greatest habits you may form.

– It strengthens your thinking capability and blesses you with ample time to think. Yes, when you are just walking why not plan something about your work, or anything that requires your brain to be involved!

– It helps you to get rid of addictions. Make it your habit whenever your addictions call you, you will earn something, not lose.

– It helps you win back your emotional stability.

– It can be a time pass and will give you a better health when you are just loitering about.

Will any of the vigorous fitness therapies give all these free? Give it a thought! It is all about giving your health 1 hour or 30 minutes from 24 hours. Even if you skip for one day it won’t be harmful. I believe we all should embrace this habit (if it has not been restricted by a physician due to some health issues). We all will be fit and confidant, yes “WITHOUT AN EXPENSE”!

Article Source: http://EzineArticles.com/8257265



03 Aug

Walking for Weight Loss: The Simple Solution for Healthy Living

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In a world obsessed with chasing diet fads, exercise and losing weight programmes, miracle foods, and quick fixes for dieting woes, many people are unable to see that the best exercise for weight loss is also the simplest. Walking for weight loss provides the fastest and most efficient way to burn calories while taking mere moments a day to complete.

Walking for weight loss provides the simplest, easiest, and most enjoyable way for people to burn calories and lose weight. The basis of all exercise programmes relies on the concept of consuming fewer calories than are needed for daily activity: by limiting high-calorie foods from a daily diet, while including walking dieters can stand to reap tremendous benefits and fast fat loss results. When the body burns more calories than it takes in, fat cells are burned as a source of reserve energy, leading to you losing weight. By adding an activity like walking for weight loss, dieters create an even greater caloric deficit which leads to faster results. Walking for weight loss is a cheap, effective, and fast way to burn calories. Many people can burn an average of 100 calories per 1.5 kilometre spent walking, leading to a significant calorie burn after something as simple as a 5 kilometre walk.

Additionally, walking on a regular basis allows for dieters to improve their bone density, muscle strength, and respiratory function. The best exercise for losing weight can also boost overall health, as a regular schedule of walking boosts performance of the quadriceps, gluteal muscles, hamstrings, and calves. What’s more, walking can improve balance, increase lung function, and reduce hypertension and high blood pressure. While many exercise and weight loss programmes focus on simply losing weight, walking creates multiple benefits at once: walkers find themselves to be in better overall health, have reduced cardiovascular illness, and have even reported a boost in energy as a result of their workouts. By boosting stamina from a moderate to rigorous walking schedule, muscles are better equipped to intake blood oxygen which creates a feeling of alertness and energy for long after the exercise is over. The benefits to this inexpensive and versatile activity are numerous, and overshadow the short-term and narrow-minded gains of other exercise and dieting schemes.

While diet fads come and go, and gimmicky weight loss programmes fail more often than they succeed, walking remains as the best exercise for weight loss. Walking is simple, straightforward, easy, and can even be fun. Walking is an inexpensive hobby, only requiring a comfortable pair of shoes. Walking for exercise can be done on anyone’s schedule, and is not dependent on a gym membership or high-maintenance workout machinery. By walking, people can explore new terrains, see new neighbourhoods, and explore parts of their world which were otherwise unknown and unnoticed. All one needs to do is lace up and get outside in order to lose weight and improve their health, creating a healthy lifestyle one step at a time.

If you are ready to start losing weight now and would like step by step guides and tips then click here http://www.weight-loss-guru.net.

Helen Brathwaite

01 Aug

Walking And Weight Loss – A Perfect Solution

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Through the past few years it has become popular to use walking and weight loss and one of the most well-known approaches is to basically walk 10,000 steps each and every day. This is a number that the government has decided upon because it is roughly the same as using up 500kcals each day, which taken over a complete week would mean the loss of 1lb of body fat. You can do this by wearing a device known as a pedometer, that monitors movement in the hips to measure the number of steps you’re taking.

Pretty good I’m sure you’ll agree. Losing 1lb a week might add up to losing 52lbs per annum, because of just walking 10,000 steps each day.

There are both rewards and disadvantages for this approach of using walking for weight loss and beneath I’ll describe each…


It is extremely easy and virtually anyone can do it It can be fitted around everyday life It is a great way of building an awareness of the need for being active and just how this may impact all around body fat ranges It’s a fantastic way to persuade folks to walk more frequently. Simply because you are documenting and monitoring your work, it is far more likely to be adhered to. There’s an old saying which goes ‘that which gets recorded or written gets done’ It provides an every day target and a focus to aim for. It’s a good way of encouraging people to consider exercise and activity each and every day.It’s simple to make-up any shortfall of steps. As an example you have been in appointments right through the day and haven’t had a an opportunity to go out at lunch time for example, then you could simply walk throughout the house for 10 – 15 minutes to add on more


To a lot of people walking 10,000 steps every day can seem like too much of a huge challenge. It is advisable to firstly buy and calibrate your pedometer. Now even though a pedometer is certainly a easy to use and cheap item of equipment (they cover anything from $5.00 up to $50.00) and not very hard to set the step span and other adjustments, to some this will nevertheless be a bit overwhelming. Digital pedometers aren’t always completely reliable. The less expensive ones are generally a tad too sensitive and can often even count the holes and bumps in the road when driving in a car as steps that you have walked that day. The benefits in your body shape, fitness and energy levels will be good at first, but after a couple of weeks your body will end up used the effort it requires to put in therefore will burn off a fewer number of calories as a result. Using walking and weight loss is a great theory and undoubtedly by pairing walking 10,000 steps a day together with other advanced walking tactics, you should be able to continue losing weight easily for some time to come. Overall I would absolutely recommend using this approach of walking 10,000 steps a day because it’s a straightforward, fast and proven way of using walking and weight loss.

It really can assist you to lose weight, tone up and get more fit.

Walking and weight loss both burn fat and walking is great for toning all those hard to reach places. My name is Jago Holmes CPT, I’m a certified personal trainer and I strongly urge you to read everything on the next page before trying another diet or exercise regime – walking for weight loss Use This Resource Box

30 Jul

Weight Loss Through Walking

Article By  

No one really likes the thought of exercising to lose weight. Just the thought of seeing someone pumping iron, doing aerobics, while sweating profusely is enough to make anyone turn away. It doesn’t have to be that way though. One of the greatest and simplest forms of weight loss is walking. Think about this for a minute.

– Walking is something we do every day of our lives. We don’t need to learn how to do it.

– Walking is inexpensive. No having to buy special food, pills, or liquids. You don’t have to purchase exercise equipment, or join an expensive health club.

– Walking does so much more than just help you lose weight. It helps with your overall fitness.

– Walking is peaceful and can be a lot of fun.

When you decide to begin walking to lose those added pounds, there are only a few things to keep in mind.

Buy a good pair of walking shoes. Your feet will love you for this! Don’t just throw on an old pair of 10 year old sneakers and begin walking 2 miles. You will regret it by the time your finished. Spend $40 or so and get yourself a nice pair of shoes to walk in. It’s money well spent.

Be sure to wear a good thick pair of socks. It will help keep your feet even more comfortable. Also wear loose fitting clothing. If you try walking 2 miles in a tight fitting pair of pants, you may look good doing it, but you won’t be feeling very good at the end of your walk.

Take a personal radio or CD player with you. Have a good set of headphones that stay on your head. Enjoy yourself while walking and losing weight.

One of the most important keys to walking and losing weight is to take it slowly. Don’t try to overdo it and walk 5 miles your first few days, or weeks. Start out with a mile, or even less if necessary. Gradually work your way up to longer distances.

Pace yourself while walking. If you feel you’re starting to get out of breath, stop for a while. You don’t have to walk fast or jog to lose weight. Simply by walking a nice pace will give you surprising results.

Walk for at least 20-30 minutes at a time. If you only walk for 10 minutes, you’re not going to see much in the way of weight loss. You need to walk for 30 minutes to get your heart rate up and body working. Also, try to walk at least 4 times a week. Every other day is good. Walking can be done in your neighborhood or in a nice local park. You can enjoy your surroundings and listen to your favorite music. 30 minutes will fly by before you know it.

Keep track of your weight loss with a good set of scales at home. By walking 2 miles, 3-4 times a week, you should begin seeing results within a week or two. By the end of a month you will be shocked at the pounds your body is losing. Walking is by far the easiest and most beneficial way to weight loss there is. It’s natures way of keeping us all healthier.

Michael Russell Your Independent guide to Weight Loss [http://weight-loss-guided.com/]

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

16 Feb

Is Walking For Weight Loss A Waste Of Time?

Effective weight loss involves a number of factors, especially diet and exercise; if you are truly burning off more calories than you take in, then yes, walking can help you achieve your weight loss goals.

When I was younger I believed that is was the amount of exercise I did that was the route to fat loss and a great body. Since I have become a personal trainer, I am now more educated, and I know that exercise alone will not guarantee weight loss; when I was younger, I truly believed that all anyone had to do to look good was exercise.

Diet is the key to successful weight management and good health.

Exercise is also for health, to gain or maintain muscle and to improve the way we perform.

If you view diet as the foundation, and exercise as an important tool to augment the effects of diet, you will discover a huge improvement in your ability to take off unwanted weight.

With the clients I see as a personal trainer, I have seen this combination of diet and exercise work well. I can have 2 people with similar genetics and backgrounds doing the same exercise routines and one is looking great and the other is struggling to hit their goals and the difference is their diets.

What is the best way to maximize the benefit of walking?

More strenuous exercises, like cardio interval training and resistance or weight training, should be added to your walking routine for you to see the quickest and best results.

If you are just starting a weight loss program and aren’t up to the more intense exercises just yet, walking is an excellent starting point. So to make sure you get the most from walking for weight loss here are some quick guidelines

One: Walk for a minimum of 45 minutes. If you walk any less than that, you will not burn enough calories.

2. Try to vary the resistance using inclines. During an outdoor walk, pick an area with different levels in the terrain. Not only will you increase the amount of calories you burn and increase your metabolic rate, but the walk will be more interesting and effective. As you become more fit, add steeper inclines to your route. I live in an area with lots of hills and mountains and I can tell you a good walk up one of these is a fantastic fat burning workout.

Three: Challenge yourself on walking speed. – If you walk a regular route make a note of the time then try to continually beat it. This will give your workouts focus, motivation and ensure you keep pushing your body to work harder and burn more energy.

4. Weather permitting try to walk outside, as it is far more interesting, challenging and enjoyable than plodding away on a treadmill so should keep you motivated to stick with it.

Walking is one of the optimum activities for health, giving benefits like improved circulation, stress relief, and reduced levels of inflammation. Even if you incorporate more intense exercises, walking is still an important part of a healthy routine.

For years, some people, me included, have mistakenly thought of walking to lose weight as being an ineffective form of exercise but we are incorrect. Walking is a fantastic activity and should be done by everybody wants optimal health and well being.

29 Dec

Walking Is a Magic Bullet for Long Term Health

Article By Enrique Caldas

There is no doubt that running seems more manly, burns up more calories and gets your heart pumping faster. But walking regularly helps to lower your blood pressure, reduce your risk of stroke and more.

An hour of moderately intense walking has a similar weight loss effect to half an hour of solid running and there is no risk of mashing your knees or other injuries.
You don’t even have to set aside a full 60 minutes walk in one go, either. Four 15 minutes fast walks a day really do add up to a significantly improve your health. One of the real advantages of choosing walking over running is psychological. How many times have you made a New Year’s Resolution to start running, bought the gear and then dropped the idea by the end of January?

The real truth is that the first week of pushing your heart rate up to 150 beats a minute is a lot more strenuous than you thought. When you take up walking, though, a heart rate of 80 to 100 beats is more manageable, you don’t end up red-faced, sweating or worrying about passers-by laughing at your running style. There is the temptation to stroll when you walk and you do have to be vigilant not to adopt a too-relaxed speed.

Increase your metabolic rate.

Striding out briskly for 30 minutes a day, seven days a week, is beneficial to all age groups reports researchers from Duke Medical Center in the American Journal of Cardiology. More importantly, it helps to avoid metabolic syndrome. That’s the proper name for a grab bag of symptoms including abdominal obesity, high triglycerides, hypertension and insulin resistance. In a series of studies more than 170 overweight men and women over 40 were assigned to one of three eight month exercise programs. Those who walked 18 to 20 kilometers a week for an average of 180 minutes (that’s half an hour a day over six days) showed a huge improvement in metabolic syndrome. It gets better. This focus group did not change their diets and showed better results than a control group of joggers who pounded the pavement for a similar number of kilometers.

Different Strokes.

In a huge study involving 60,000 people between ages of 18 and 100, scientists at the University of North Carolina found the aerobic fitness is vital to lowering the risk of stroke. Subjects walked – not jogged – on a treadmill until they peaked at their maximum aerobic capacity. Men is the top 25 percent of respiratory fitness had a 40 percent lower risk of stroke than those in the bottom 25 percent. According to lead author, Dr. Steven Hooker: “We found that a low to moderate amount of aerobic fitness would be enough to substantially lower stroke risk”.

Lower your risk of Alzheimer’s.

The benefits of regular walking intensify with age so it is a good habit to begin early. In a study published in Neurology magazine, a four year survey of more than 700 subjects over the age of 60 confirmed that – “walking is associated with a reduced risk of Alzheimer’s and dementia”.

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28 Dec

Walking is the Easiest and Simplest Form of Exercise For Better Health

Article By Chris Milkie

If someone told you there was a way to exercise that doesn’t require a pricey gym membership or athletic skill and is actually relaxing, what would you say? No doubt, the answer would be “sign me up!”

Walking is the singular most popular form of exercise in the United States, but may be taken for granted since it is an act that many of us do each day without considering it an aerobic activity. However, the results of walking are physically rewarding and lead to a trimmer body, greater fitness and enhanced general health.

One of the wonderful aspects of starting a walking routine, known as exercise-walking, is that it can be done almost anywhere and at any time, regardless of weather. You can walk to the store, in a mall, around your neighborhood, with your dog, with a group of friends, or on your own. In addition, it is a great form of exercise for those who have a long history of inactivity, problems with obesity or who simply don’t like strenuous activity.

Before you get started on your new walking routine, most podiatrists recommend finding sensible, comfortable walking shoes to ensure proper foot health. Wear thick, absorbent socks and footwear that is stable from side to side and well-cushioned. Since buying shoes is the only real monetary investment you need to make for your walking regimen, don’t try to cut costs. Buy your shoes for quality, comfort and fit. If you are uncertain about how to choose the shoes that are best for your body and your walking style and stride, go to a shoe store that specializes in athletic shoewear and focuses on the fit that you need.

If you are free of any serious health problems, then your walking routine is ready to hit the road immediately. A checkup is recommended if you are over the age of 60, have a disease, disability or are taking medication. A medical exam is also recommended if you are 35 to 60, substantially overweight, easily fatigued, an excessive smoker, or physically inactive.

Here’s a few tips for getting started. Begin by taking 20 minute walks, moving at your own pace but brisk enough to make your heart beat faster. Walk with your head and back straight and stomach tight, keeping your legs out front and knees slightly bent. As you are walking, try to land on the heel of your foot and roll forward to push off on the ball of your foot. Don’t forget to cool down by stretching at the end of each session.

Dr. Chris Milkie, a Board Certified Wauwatosa Podiatrist, has treated thousands of foot problems since 1991. He is the first, and only, podiatrist in Wisconsin to offer a Laser procedure, which is the newest and most effective treatment for toenail fungus on the market today. Dr. Chris Milkie is the author and can provide additional information about the treatment of many conditions which affect the feet by visiting his website Milwaukee Podiatrist

23 Dec

Warming Up and Cooling Down For Your Walking Routine

Article By Kristen Burgess

Walking is an ideal form of exercise. It’s very natural and humans have been doing it for years! In the past, walking was just part of life – food had to be gathered, animal herds had to be followed, and moves had to be made – all by walking. It’s still and inexpensive and easy way to get moving and increase your health and well-being.

When people talk about exercise you hear a lot about warming up and cooling down to avoid injury. How much of this is really valid?

Stretching out your leg muscles before and after walking can actually be counter-productive, causing muscles to lose tension and flex needed during your walk, especially if you’re going to walk briskly or intersperse sprints with your walk.

But warming up is a good idea – using a dynamic warm up sequence. A slow, relaxed walking pace is almost always a good bet for getting the body ready to go – it gets your circulation up some and gets you ready for a more intense walk.

A dynamic warm-up means doing things that move your muscles and get the blood moving through them without relaxing them out (like stretches do). So doing things like taking a few skips or lifting your knees up high work well. Frog squats work well, too. A light jog or bike ride is another way to warm up.

It is OK to stretch out your opposing muscle groups – your arms and shoulders. Try to have good walking form as you begin your walk.

When it’s time to cool down your muscles switch back to your slower, more relaxed walk. Walk this way for several minutes to give your body time to adjust. You may want to do a few of your dynamic exercises as part of your cool down – frog squats, knee highs, skips, etc. But end with walking as your body relaxes more and completely cools down.

Remember that you need to drink plenty of water after any kind of exercise, and stay hydrated throughout the day. Liquid helps keep your blood circulating and helps your body eliminate wastes. Don’t gulp or guzzle, but do aim to stay hydrated – especially if you’re walking in hot temperatures. It’s an essential part of your routine.

Dressing appropriately is also important. Wear clothing that breathes. Choose light, loose-fitting clothing in the warm months and add layers in the cool months. Research is showing that minimal shoes are best for your foot and your health.

Walking is a great exercise that’s very natural and easy to do. It’s especially effective if you add a few sprints (lasting a few seconds each) into your workout. Effective warm-up and cool-down are also important, and it’s important to do these in the right way so you preserve muscle tone and integrity.

Kristen has been writing articles for over 4 years. Her newest interest in increased productivity and efficiency in the home office. Come visit her latest site that discusses wonderful office helps like USB headset with microphone models and wireless computer headset models.

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