Category: Diet & Weight Loss

“Walking is a man’s best medicine.” – Hippocrates

The benefits of walking for our physical and mental health are countless, and a daily 30-minute walk is a simple, accessible, and fun exercise.  Walking will also prevent the development of various diseases, and significantly lowers the risk of heart problems.

These are ten things that will happen to your body if you start walking daily:

1. A healthy heart

It is the best exercise in order to prevent cardiovascular diseases. It lowers blood pressure and improves the lipid profile (cholesterol and triglycerides). Regular walking will reduce the risk of coronary episodes and death at a young age. It will also boost your heart rate and strengthens the heart muscles.

2. Blood sugar control

Walking after heavy meals will lower blood sugar levels, as it will burn energy by working up the muscles. Numerous diabetics use walking as a natural way to manage their condition, as well as older individuals with weight and obesity problems.

3. Stronger bones and joints

Walking forces the joints and bones to move against gravity, strengthening them, and lowering the risk of fractures, immobility, and bone mass loss due to aging. Regular walking treats joint stiffness, soothes inflammation, and relieves lower back pain.

4. Improved brain health

A study published in the American Journal of Preventive Medicine showed that women who walked for at least 200 minutes weekly felt emotionally better despite their depression diagnosis. Even low-intensity walking drastically improves mental well-being, lowers the levels of cortisol, boosts positivity, and clears the mind.

5. Lower back pain relief

Walking is a gentle, but healthy exercise, and it is excellent if you are suffering from low back pain. It boosts blood circulation, especially around the spinal structure, and it boosts its flexibility, relieving the pain.

6. Better eyesight

Walking is a positive and beneficial physical activity, and regular walks reduce the risks of glaucoma by 73 percent. While walking, you alter the blood flow and pressure, prevents vision loss, and improves the eyesight.

7. More efficient pancreas

The pancreas is crucial for the digestive system, as it produces the enzymes, hormones, and insulin that break down the consumed food. Low-intensity walks boost its efficiency by improving the production of insulin and accelerating metabolism.

8. Improved lung capacity 

Walking boosts the function of the lungs, while you breathe in oxygen and breathe out carbon dioxide. While walking, we breathe harder, so the body uses more oxygen and releases more carbon dioxide, and it boosts the capacity of the lungs. Moreover, walking will accelerate the circulation, and improve the function of the lungs.

9. Toned muscles

Walking positively affects the muscles of the legs, helps you lose weight, and tones the legs.

10. Improved digestion

German researchers found that walking may accelerate the way the food travels in the stomach in order to help digestion. Therefore, take a 20-minute stroll after meals,  in order to burn energy and prevent digestive issues, such as constipation.

Making walking a habit will provide numerous benefits, and the following tips will help you in the process:

• Find a companion to walk together, to enjoy your walks
• Try walking meetings instead of sit-down meetings
• Make walking a family activity, and take your partner, children, and even pets with you
• Take a stroll during the lunch break
• Try walking instead of driving or using public transportation

Dr. Mercola explains the positive effects of every single step you take:

“For starters, when you take your first few steps, your body releases chemicals that give your body a quick boost of energy. Once you get going, your heart rate will increase, from about 70 to about 100 beats per minute. This boost in blood flow will warm up your muscles. As you move, your body will also increase the production of fluid in your joints, thereby reducing stiffness.

Walking for six to 10 minutes can raise your heartbeat to about 140 beats per minute and trigger your body to start burning up to six calories per minute. While your blood pressure will rise from the exertion, this increase is counteracted by chemicals that help expand your blood vessels, such as nitric oxide.

Walking for 11 to 20 minutes results in an increase in body temperature and sweating as blood vessels closer to the surface of your skin expand to release heat. Epinephrine (adrenaline) and glucagon also begin to rise at this point to boost muscle activity. Epinephrine helps relieve asthma and allergies, which helps explain why walking and other exercises tend to have a beneficial impact on these ailments.”

Walking for more than 20 minutes offers even more benefits:

“At 21 to 45 minutes, you’ll start burning more fat, courtesy of a drop in insulin. Walking has also been shown to boost memory and creative problem-solving, so taking a walk when you’re puzzling over a problem may allow you to come up with better solutions.

After 30 to 45 minutes, you’re really oxygenating your whole body, burning more fat, strengthening your heart and cardiovascular system, and boosting your immune function.

Provided you’re walking outdoors and the weather complies, an hour of sunshine will also help boost your mood and provide a number of beneficial health effects associated with vitamin D production.”

As soon as you start walking daily, the amazing effects will keep you motivated to continue and enjoy it to the fullest!

Source: www.powerofpositivity.com

Even though fitness is on the rise, recent studies have shown that about 80 percent of Americans between the ages of 25 and 64 do not meet the government-specified daily physical activity.

Moreover, most people believe that walking is not the best option when trying to lose weight and get the benefits of regular exercise. Yet, the truth is that it is the oldest form of physical activity and its benefits are countless!

Walking might not give you the body of your dreams like going to the gym would, but it is a great way to stay active and support overall health and wellbeing.  It accelerates metabolism, does not wear down the joints, burns calories prevents ailments and diseases, and is extremely convenient.

According to a study conducted by the London School of Economics and Political Science, regular walking can be as effective for weight loss as going to the gym,  and walking briskly and deliberately for at least 30 minutes daily was found to lead to a lower body mass index and a smaller waistline. These results were particularly pronounced in women, people over 50 and those with low incomes.

People have walked to boost their longevity and control their body weight since the beginning of time, but walking has become popular as a weight loss exercise only in the 1990s.

The Centers for Disease Control in partnership with the American College of Sports Medicine first recommended at least half an hour of “brisk walking” most days of the week, and the American Heart Association followed them.

Since then, walking has been confirmed to prevent certain diseases and conditions, like heart disease, hypertension, coronary artery disease, arthritis,  obesity, dementia, depression, diabetes, anxiety disorders, PMS symptoms, fatigue, thyroid disorders, hormonal imbalances, and Alzheimer’s.

If you start walking on a daily basis, you will experience the following benefits

1. Body Weight Control

When it comes to weight loss, walking is just as effective as more intense workouts, even with the ones that increase the heart rate and cause you to sweat, like running, swimming, cycling, aerobics, working out at the gym, dancing, football/rugby, badminton/tennis, and squash.

Walking at a fast or brisk pace uses a good amount of body energy, but it does not wear you out, meaning that you perceive it as easier, and you are still able to do all your tasks during the rest of the day. Walking will also help you control cortisol levels, which is linked to fat storage and cravings.

Ariel Iasevoli, a personal trainer at Crunch gyms in New York City, maintains that walking daily is the best low-impact way to mobilize fat and improve body composition:

“Daily walking increases metabolism by burning extra calories and by preventing muscle loss, which is particularly important as we get older. The best part? You don’t have to slog it out on a treadmill at the gym to see these benefits. One of my clients reduced her body fat by 2% in just one month by walking home from work each day, which was just under a mile.”

2. Improved Heart Health

Briskly walking accelerates the heart rate, positively affects blood pressure and boosts the exercise capacity, maximal oxygen consumption and quality of life. Regular walking will help you prevent strokes, heart attacks, and coronary heart disease. Heart disease is the no. 1 killer in the U.S. and it is most often a result of the sedentary lifestyles we lead, high in stress, and low in healthy foods.

Researchers have shown that walking briskly for about 30 minutes daily, five days a week, leads to a 19 percent lower risk of coronary heart disease risk, and the more you increase the speed and intensity, the more protected you will become.

3. Improved Bone Health

Walking regularly stops the loss of bone mass that occurs due to aging, and lowers the risk of fractures or osteoporosis. Brigham and Women’s Hospital conducted a study which showed that postmenopausal women who walked for 30 minutes daily lowered the risk of hip fractures by 40 percent.

4. Improved Joint and Muscle health

Walking is a healthy way to prevent chronic diseases, and at the same time, it is the safest form of exercise. Regular walking boosts circulation, fights inflammation, and supports the function of the lymphatic system. It also boosts the circulation of the synovial joint fluid, and thus helps the distribution of oxygen and nutrients to the needed areas. Therefore, it is of great help if you suffer from pain or injuries of the joints.

Additionally, it will also improve the appearance of your legs. According to  Luis Navarro, MD, founder, and director of The Vein Treatment Center in New York City:

“The venous system includes a circulatory section known as ‘the second heart,’ which is formed by muscles, veins, and valves located in our calf and foot. the system works to push blood back up to the heart and lungs—and walking strengthens this secondary circulatory system by strengthening and preserving leg muscle, which boosts healthy blood flow. If you already suffer from varicose veins, daily walking can help ease related swelling and restlessness in your legs. Also, if you are genetically predisposed to have varicose and/or spider veins, walking daily can help delay the onset.”

5. Affordable- It Can Be Done Anywhere, No Equipment Required

All you need in order to start walking daily is time. You do not need any special equipment, and you can do it everywhere.

According to Melina B. Jampolis, MD, author of The Doctor on Demand Diet:

“Walking is the number one exercise I recommend to most of my patients because it is very easy to do, requires nothing but a pair of tennis shoes, and has tremendous mental and physical benefits.”

6. Depression Relief and Improved Mood

Walking is a natural cure for depression and mood-related issues since it stimulates the release of endorphins in the brain, or the “feel good” hormones.

Walking will also help you prevent memory loss, dementia, and Alzheimer’s, and other forms of mental decline.

Dr. Jampolis says:

“Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility. What’s more, when you make your walks social—you stride with, say, your partner, a neighbor, or a good friend—that interaction helps you feel connected, which boosts mood. Finally, walking outdoors exposes you to natural sunlight, which can help stave off Seasonal Affective Disorder (SAD)—making it a potential antidote for the winter blues. “

Additionally, you can try “earthing”, which is the practice of walking barefoot on grass or sand outdoors and offers incredible health benefits.

So, if you wonder how much walking is needed in order to lose weight, note that most experts recommend walking “briskly” at a speed of at least 3 to 4 miles per hour. 

Another common goal is walking about 10,000 steps daily, and you can gradually increase the distance as you move toward a higher goal.  Yet it depends on your body type, quality of sleep and diet, stress, habits, etc.

Start with at least 30 minutes of briskly walking almost every day, and gradually increase to 60 and even 90 minutes. You can also incorporate strength training workout into your daily routine, and thus accelerate the weight loss process.

Yet, in order to prevent injuries, make sure you warm-up properly before going on a walk. You can start walking slowly until you feel the legs looser. If you are prone to injuries, it would be of great help to stretch your calves, front of the thigh (quadriceps), back of the thigh (hamstrings) and lower back, holding each stretch for 30 seconds ideally.

Then, you can gradually increase the pace, and walk with the chest upright and the shoulders relaxed. To activate the back and belly muscles, squeeze the core. Before you finish, stretch a bit more, and take it easy for the last 5 minutes to catch your breath.

To make it more interesting, walk with a destination in mind, like, visiting a friend that lived far away from you, walk to work, go to the grocery store, etc.

And do not hesitate- start today! Make walking your routine, and you will soon take own new healthy behaviors. Very soon, your body will drastically change and your health will be optimized!

Source: draxe.com

When trying to lose weight, you need to keep in mind that 80% of weight loss is stimulated by a healthy diet and only 20% comes from our physical activities. Yet, when it comes to exercising, you should also know that walking is one of the best ways to get in shape, strengthen the muscles, and improve general health.

In the words of Joel Snape, editor-at-large of Men’s Fitness magazine:

”Walking might seem unglamorous next to more calorie-intensive and sweat-buffed commuter options like cycling and running, but it comes with several key advantages.

Firstly, it’s low intensity, which means it’s easy on the joints, helpful for promoting blood flow, and hard to mess up. And because it raises your heart-rate without sending it thudding through your chest, it’s also more likely to relieve stress than cause it: a 2015 study found lunchtime walks improved enthusiasm and relaxation at work. In contrast, running sends forceful shocks through your lower limbs, promoting the production of the stress hormone cortisol.

Most of all, walking is easy: there’s no mental preparation, no getting your shoes out the night before, no at-the-desk sweats that repulse co-workers.”

Therefore, walking will help you maintain a healthy body weight, strengthen the muscles and bones, improve mood, calibrate your orientation and balance, and prevent various health issues, like high blood pressure, heart disease, and type 2 diabetes.

We recommend the following 21-day walking plan that will help you lose extra pounds while walking:

Week 1

Day 1 – Start with 10 minutes with slow and consistent tempo.

Day 2 – Increase the time to 12 minutes with a slow and consistent tempo.

Day 3 – Walk for 15 minutes with a slow and consistent tempo.

Day 4 – Walk for 18 minutes, 9 minutes in the morning and 9 minutes in the evening.

Day 5 – Walk for 20 minutes with a slow and consistent tempo, 10 minutes in the morning and 10 in the evening.

Day 6 – Walk for 22 minutes with slow and consistent tempo, 11 minutes in the morning and 11 in the evening.

Day 7 – Walk for 25 minutes with slow and consistent tempo, 13 minutes in the morning and 12 in the evening.

Week 2 –Increase The Pace From Slow To Moderate

Day 8 – Walk for 14 minutes, 2 minutes slow, 10 minutes fast, and 2 minutes slow to cool down.

Day 9 – Walk for 16 minutes with a moderate tempo.

Day 10 – Walk for 18 minutes. 3 minutes slow, after that 12 minutes fast, then 3 minutes slow.

Day 11 – Walk for 20 minutes with a moderate tempo.

Day 12 – Walk for 22 minutes, 4 minutes slow walking, 14 minutes walk fast, and finish with 4 minutes slow.

Day 13 – Walk for 24 minutes with a moderate tempo.

Day 14 – Walk for 26 minutes, 5 minutes slow, 16 minutes fast, and then 5 minutes slow.

Week 3 – Increase Elevation

Day 15 – Go up and down the stairs or just walk while increasing the elevation for 15 minutes.

Day 16 – Walk 25 minutes with a moderate tempo.

Day 17 – Go up and down the stairs or walk with increasing the elevation for 27 minutes.

Day 18 – Go up and down the stairs or just walk in a moderate tempo for 27 minutes.

Day 19 – Go up and down the stairs or just walk for 27 minutes this day. Walk slowly for 3 minutes to finish.

Day 20 – Walk half an hour with a moderate tempo.

Day 21 – Walk fast for 25 minutes and finish with an 8-minute slow walk.

Instead of a conclusion, remember the words of Hippocrates, more than 2,000 years ago:

“Walking is a man’s best medicine”!

Nowadays, numerous scientists have confirmed that he was right.

So, it’s time to start walking, more and more every single day!