In this blog I want to share a bit of what I’ve been learning about one of the BEST ways to lose weight, feel better, destress, relieve joint pain….
First the bad news. We are a nation of “sitters”.
In 2020 The U.S. adult obesity rate was at 42.4%, the first time the national rate has passed the 40% mark, this is a 26% increase since 2008. Covid didn’t help!
Most of us sit all day, we sit when we eat breakfast, we sit when we commute to work, we sit at work, we sit at lunch, we sit for dinner, we sit for TV time and then we lay down for 6-8 hours while sleeping.
Experts are calling sitting or sedentary living the new “smoking”.
So what can you do to improve this and your health and fitness?
Of course there are many things but you know the EASIEST most effective way to start?
It’s as simple as that.
For many of us, walking doesn’t seem like anything special. It’s just something we do every day. But walking is actually one of the best forms of exercise out there.
Scores of studies show that this simple form of movement has a wealth of wide-ranging benefits, including better physical and mental health, It is the most underrated, corrective, mind-body, fat-burning exercise available to humans
Here are several things everyone should know about this simple, yet beneficial, form of exercise.
NO QUESTION WALKING CAN IMPROVE YOUR HEALTH
A walking program can help you lose weight; lower your blood pressure and cholesterol; and reduce your risk for heart disease, diabetes and cancer; among other benefits.
A special report issued by Harvard Medical School called “Walking for Health”, says that walking can do more to combat disease and other health conditions than pretty much anything else. One example: Walking just two-and-a-half hours a week, or just under 22 minutes a day, might reduce your risk of heart disease by an impressive 30%.
WALKING IS A BRAIN BOOSTER!
I found hundreds of studies showing scientific evidence that walking is a brain booster. One study found a link between walking and a greater amount of gray matter in the brain. And another found that walking could lessen the risk for dementia and Alzheimer’s disease
WALKING CAN IMPROVE YOUR MOOD
Have you ever been grumpy, stressed or anxious and found that the cure was only a walk away! I certainly have!
Walking boosts your mood and lowers stress Walking even a few minutes a day calms anxiety and enhances your mood. This is especially true if you’re walking outside in nature, a setting that numerous studies show is beneficial in countless ways.
WALKING CAN IMPROVE YOUR MUSCLES, BONES AND JOINTS
Walking does help to strengthen your muscles, bones and joints. Your leg and abdominal muscles get a workout when you walk, as do your arms if you’re pumping them or using trekking poles.
Your bones benefit, too, as walking is a weight-bearing exercise, which is great for building bone strength.
And as you walk, your motion helps bring oxygen and nutrients into your joint cartilage, which have no direct blood supply. Motion is lotion for your joints
WALKING CAN HELP YOU SLEEP
Walking energizes you but it can also help you sleep. A walking regimen helps boost your energy levels, but don’t worry if you suffer from insomnia. Women ages 50 to 75 who walked for an hour every morning were less likely to have insomnia than those who did not, according to the Arthritis Foundation.
IT’S PERFECT FOR BEGINNERS
Walking is the perfect type of exercise to try if you are just starting out.
Some 17% to 50% of Americans are inactive, according to the US Centers for Disease Control and Prevention. For these people, walking is the best option to get moving. It’s a familiar movement so no learning curve and there is a fairly low risk of injury. And you can break this up into doable junks throughout the day as you build up stamina This could be a 10-minute walk in the morning, a 10-minute walk on your lunch break and a 10-minute walk after dinner. Who doesn’t have 10 minutes
YOU CAN MAKE WALKING MORE CHALLENGING
You can easily make it more challenging as you progress. Another great thing about walking — you can easily control the intensity level. If you want to ramp up the intensity, try intervals, where you alternate a few minutes of easy strolling with intense bursts. I show you this in my beginner program. You can also walk with a loaded backpack or find a hill and get a great HIIT (or High intensity interval training) workout (the best for us women over 50) by walking up quickly then down slowly several times.
YOU CAN DO IT JUST ABOUT ANYWHERE
And lastly, you need little equipment and you can do it just about anywhere!
Bottom line…Walking helps you do more, longer and can also lead to a longer life. Research from the University of Michigan Medical School has shown those who exercise regularly in their 50s and 60s are 65% less likely to die over the next 8 year than their non exercising counterparts.
Are you ready to get started?
If you’d like some help with your health or fitness journey why not schedule a FREE 30 Minute Wellness Consultation with me. I’d love to help in any way that I can. Click the book now link below and find a time that works for you
If you’re a women over 50 and you’d like to get moving and feel better you should try one of my online workouts designed just for us; low impact cardio to protect our joints, strength training because its a must as we age, Pilates because a strong core = a strong body and more.
Oh and you can try ALL of my workouts FREE for 7 Days by clicking HERE and signing up!