Swap the School Run for the School Walk

 

Written by Jenny Caton

 

Several recent studies have suggested that children who walk to school are happier, healthier and perform better in the classroom than those who are driven or take public transport. And it’s not surprising really. The benefits of exercise and fresh-air on our health and wellbeing are well documented. In addition, walking to school is generally a much calmer way to start the day than sitting in traffic with stressed-out parents, or travelling on a rowdy bus. Walking to school also gives children the opportunity to socialise with other kids, or to chat with their parents.Walking, rather than driving, has environmental benefits too and can help reduce the traffic fumes around school playgrounds.

 

Of course, ditching the car and walking to school takes a little panning but the benefits are very rewarding. Some schools operate ‘walk to school’ or ‘walking bus’ projects but if yours doesn’t you could ask the school if it’s something they would consider, or get together with other parents to arrange your own scheme.

 

If you live too far away from school to walk all the way, consider parking at a friend’s house or on a nearby street and walk the final stretch – this will also avoid trying to find a parking space close to school.

 

Some parents worry that walking to school will take up too much time but when you factor in the time you’d normally spend stuck in traffic or trying to find a parking space, you might find that walking is actually quicker and more enjoyable.

 

For more information about setting up a walking to school scheme, visit: www.walktoschool.org.uk

 

Categories: caton, jenny, nbsp, Parents, parking space, School, walk, Walking, written

Runners: What Are the Best Ways For You to Cool Down?

Cooling down after your fitness regime is almost as important for your wellness and wellbeing as doing the actual exercise itself! Sometimes, however, people can be so focused on their weight loss or fitness goals that they just want to plunge straight into an exercise, plough through it and then stop as soon as they are done, not taking the time to properly warm up or cool down.

 

It is vitally important that you do take the time to warm up and cool down, however. Warming up prepares your body for the forthcoming workout and helps to guard against any injuries by warming and gently stretching the muscles. Conversely, the cooldown gradually eases your body back into a resting state and helps to prepare you for the next workout, leaving you supple and strong rather than aching.

 

Walking after you have been for a run is the best way to transition the blood from actively working muscles to the normal resting flow patterns. If you simply stop abruptly, the blood pooling can cause dizziness, so you should aim to slow down to a walking pace after a run and walk for a few minutes, enabling your body to cool down.

 

The slower you transition, the better off you will be, so the best thing to do is around three to five minutes of brisk walking at first followed by gentle walking. Try to think of it as exiting the expressway, transitioning from a fast speed to a gradually more normal one.

 

If you have time, it’s also a great idea to spend around five to ten minutes after your run doing drills for strength, form and mobility. Then for an additional five to ten minutes, you should do full body flexibility moves, such as stretches and foam rolling.

Categories: body, cool down, minutes, nbsp, runners, time, Walking, ways

Escape Modern Life: Take a Visit to Mother Nature!

Is it just me, or does modern life make you feel like you should be doing more? With all the stresses, electronic connectivity and seemingly relentless pace, you can end up speeding through life without taking the time you need to look after your wellbeing. However, environmental wellness can help you get back home and to the present moment. All you need is one thing; nature.

 

According to Jessica Rhodes, a certified wellness advisor for the 123 Feel Better Company, ‘Most of us believe that growing up means we must exchange the natural explorations of childhood for the pursuits of adulthood, such as working and setting up our own homes, as our parents did. However, exploring and appreciating the natural environment is a wonderful way to combat stress and anxiety and connect us to the world we live in. Time in nature actually helps us to handle the stress of modern life more effectively.’ As author and professor Dr. Maria Jaoudi puts it, ‘There is indeed irony in the fact that we have to learn all over again how to enjoy those things that children seem to have such a spontaneous relationship with: dirt, grass, dandelions, cats and dogs. So, it seems, that to heal the child within, we must return to the garden.’

 

So how can you connect back to nature, without eliminating everything on your busy schedule?

 

1. Go for a walk: Rhodes asserts, ‘One of the easiest and best ways to reconnect with nature is to go for walks in your neighbourhood. Simply walk to a local store, or just go for a walk with no destination our route in mind. You’ll find yourself noticing things you normally wouldn’t from the inside of a car. Pay attention to the sights, sounds and smells around you. Is it windy, warm, chilly, sunny or overcast? Do you hear birds, dogs, children, cars, lawnmowers or frogs? Tune in to your surroundings and allow yourself to experience what is happening in the moment.’

 

2. Have lunch outside: When going for a walk in your local park, spend some time there and have lunch. ‘Take a picnic and a friend, or just brown-bag it one day on your lunch break from work,’ Rhodes enthuses. ‘You can take a book and lounge under a tree, reading, or you can simply lie on the ground and stare up at the clouds. The activity you choose isn’t important. Just find something you already like to do, and do it outdoors.’

 

3. Take care of your world: ‘Another way of appreciating nature is having reverence for it,’ Rhodes points out. ‘Don’t litter. If you’re out on a walk and you see a Styrofoam cup or paper bag, pick it up and toss it away. In fact, why not carry a small plastic bag in your pocket when you’re out for a stroll, just in case? You’ll feel good knowing you’re helping to keep your neighbourhood clean, and you’ll probably end up setting an example for others in the area. There’s no need to be excessively vigilant about this, but every little bit helps.’

 

4. Bring nature to you: Rhodes advises, ‘Gardening, planting flowers and filling your home with plants is an easy way to commune with nature. Nature is made up of all living things, including us, so having plants and animals in your home will bring that outdoor feeling inside. Another way to bring nature home is to buy all-natural, eco-friendly organic foods and products. Add some raw fruits and vegetables to your diet, and focus on purchasing cosmetic, skincare and housecleaning products that are good for the environment as well as your health. This will help you feel that your home is in tune with nature and full of life.’

Categories: bring nature, gardening, Home, modern life, nature, nbsp, rhodes, walk, Walking

Six Low Impact Exercises You Can Do Outdoors

Keeping an active lifestyle is important at any age. However, there are some exercises that are a little too hard on seniors or people with compromised health. Low impact exercises are a great way to stay fit without putting too much pressure on your body. On the positive side, a lot of these exercises don’t require a gym membership. All of these exercises are fairly easy and all you need is the open outdoors.

 

1. Gardening

For those that like staying near their home, planting a garden is a great way to get your daily exercise. It may not seem like it, but gardening can be quite a strenuous activity. There is a lot of bending, squatting, and pulling. Gardening also has visible results when your garden comes together. This is great for those that don’t like “exercising just to exercise.” You will be working out your muscles and having too much fun to realize that you’re actually exercising.

 

2. Walking

Obviously, walking is one of the best low impact exercises for all age groups. It requires very little planning and can be done every day. It’s easy on the joints and it’s a very natural exercise. Even if someone needs medical walkers, it’s still possible to have a decent walking routine. Instead of taking the car to the grocery store, try walking instead. Make sure you have comfortable shoes to make your walk more comfortable. Wearing shoes that aren’t good for walking will do a number on your feet. It’s also nice just to walk on a paved sidewalk through a park or somewhere you can enjoy nature.

 

3. Swimming

Swimming is a great exercise for improving your endurance and flexibility. Exercising in water also has a very low risk of injury. Even something as simple as going under and holding your breath is a great way to improve your endurance.

 

4. Water Aerobics

This is the stereotypical senior citizen exercise. However, it’s for a good reason. You don’t need to be able to swim, so this may be a preferable exercise for those that don’t know how to swim. Doing exercises in the water is beneficial because the water resistance strengthens your muscles. This is also great for pregnant women or anyone who needs a low impact exercise.

 

5. Biking

Riding a bike is a lot easier on the joints than one may imagine. Not only is a great exercise, but it also helps the environment and is a great way to get around. Maybe you could forgo your car altogether and ride a bike everywhere. You don’t have to be a serious biker to enjoy a bike ride now and then. Just hop on a bike and ride up and down the street or around a park.

 

6. Golf

Not only is golf a great way to exercise, but it’s also a great way to socialize and meet new people. Walking the golf course improves your endurance and swinging the club is a good way to strengthen your muscles. While golf has a reputation of being a man’s sport, the health benefits aren’t sexist. Women get all the same benefits that men will get. If walking the course is too strenuous, you can always opt for the gold cart and still enjoy some of the benefits of golfing.

 

All in all, there are many different exercises that are available to seniors and those with less than perfect health. It is very important that you check with your doctor before starting a new exercise regimen. However, these exercises are low impact and very easy to do on a daily basis.

Categories: exercise, exercises, impact, impact exercises, low impact, nbsp, Outdoors, Walking

Get SMART: How to Walk Your Way to Weight Loss

There’s something very appealing about walking to lose weight. Any kind of exercise can be beneficial to your overall wellness, but the fact that something as gentle and enjoyable as walking can also minimise your waistline still seems somewhat surprising. Nonetheless, by taking a few key actions, you can take to effectively, safely and consistently lose weight through your walking routine. The name of the game is to stay motivated, burn more calories than you consume (3,500 calories less for every pound of weight you want to lose) and to look after your wellbeing.

 

1. Keep a close eye on your diet: It sounds simple, but the key to avoiding over-eating is to be aware of what you are eating. It’s all-too easy to lose track of exactly what and how much food you consume, so make a record of everything you eat and drink so that you can keep on top of things. The main idea is to just record everything and raise your awareness, but if you want to record the calories each item contains then that’s great. Still, keeping a food journal will help you realise how much you are eating and ask yourself “Do I really need to eat this?” Moreover, once you’ve worked so hard to eat well, this will motivate you to keep walking for weight loss – and, once you’ve worked so hard exercising, this will further motivate you to eat well.

 

2. Measure the distance you travel: Tracking your walking distances helps you to compare different routes and gradually increase your distance. This, in turn, enables you to burn more calories which, as you can tell, is absolutely crucial if you are walking to lose weight. Driving the route in your car can help you measure your walking route if you reset the milometer beforehand, but this won’t be terribly helpful if you are walking off the beaten track. Luckily, there are a number of route-mapping websites available to help you plot out your walks, or you can always use a pedometer when you’re out and about. This device counts each step you take by detecting the movement of your hips.

 

3. Keep track of your walking: While a food log is helpful in motivating you to eat well and keep on top of your calorie intake, a walking log motivates you to keep going, set goals and track your progress. When you are filling in your log, there are a few common stats you could enter: the date on which you exercises, the distance travelled, how long it took, your speed (which you work out by multiplying our time by 60, and then dividing the distance travelled by that number i.e. Distance/(Time in minutes * 60)), how many calories you burned, and a daily reading of your weight and/or measurements. Some people find it easier to use a spreadsheet format for tracking their walks, while others prefer to jot down numbers in a journal or on sticky notes that you can put on your fridge. Find whatever works for you, and stick with it!

 

4. Set SMART Targets: Setting a target or goal and achieving it will work wonders for your wellness, as well as your overall progress. However, setting lofty targets that you will never achieve is actually a quick way to demotivate yourself, so you need to be SMART about things. This means setting goals that are:

 

• Specific – Decide precisely what you will achieve.


• Measurable – If you can’t measure it, how do you know you achieved it?


• Attainable – Start small and gradually make targets more challenging.


• Realistic – What is really attainable at your current level?


• Timely – There must be a date for target completion not just an endless ambition.

Categories: calories, distance, distance travelled, Lose, Lose weight, SMART Targets, ve worked, Walking, weight, Weight Loss

How to Lose 20 Pounds in 20 Weeks – Simply By Walking!

There are a whole host of reasons why walking is good for your wellbeing, but did you know that it can also help you lose weight? You could end up losing 20 pounds simply by putting on your walking shoes and knowing how to do it effectively for weight loss. The great thing about walking is that it’s not too strenuous and most people actually enjoy it – which not everyone can say for running or pumping iron at the gym! Plus, your wellness is safe when you walk your way to weight loss, as the activity is easy on your joints and one of the safest forms of exercise around.

 

If you’re aiming to lose 20 pounds, the key is to set appropriate goals and understand the fundamental principles of weight loss. First and foremost, you need a programme you can stick to on a long-term basis, which walking is perfect for. If you’re losing weight at roughly one pound a week, it will obviously take you at least 20 weeks to lose 20 pounds. Though it seems like a long time, this is a safe pace at which to lose weight and it’s also a great pace for helping you to keep the weight off long-term. To achieve this 20 pounds in 20 weeks, you need to burn an extra 250-500 calories per day by walking. Reducing your calorie intake through your diet can help to make up the numbers when you don’t hit this target through walking.

 

As a beginner to walking, you should aim to walk for at least 15-20 minutes on three days a week. The key to any exercise programme is to start small and build up slowly – even with something as simple and undemanding as walking. Once you’ve got the hang of walking for 20 minutes, three days a week, gradually increase your walking – both in frequency and duration. Your end goal should be to walk for 30-60 minutes per day for most days of the week. If you’re worried about fitting this amount of “me time” into your hectic schedule, try incorporating walking into your routine by walking to and from work, going for a walk on your lunch break, or taking the family for an early evening stroll.

 

As walking isn’t too strenuous, it doesn’t have the same pitfall of other activities in which you say “Oh, it’s too hard, I give up.” However, there is one foe to your walking regime: boredom. Most people don’t dislike walking, but they do have a problem with becoming bored during the walk. As well as working it into your regular routine – so that you don’t notice you’re going for “a walk” – there are things you can do to prevent walking boredom:

 

1. Try a change of scenery: Don’t go on the same walk every day – that’s the quickest way to get bored. If you’re incorporating walking into your commute or daily activities, try different routes where possible. When you’re going for longer walks, try different locations like parks, woodlands and beaches. You may have to drive a little further a field to reach different scenic routes, but this can turn your walk into a fun day out, especially if there’s a nice pub or café waiting for you at the end!

 

2. Walk indoors: This is certainly a top tip for the winter months, as the cold weather can make you think twice about going for a walk. Not only can walking indoors – be it round a shopping centre or on a treadmill – be a nice change of scenery from your outdoor adventures, it also gives you the option of doing other things at the same time; shopping and watching TV!

 

3. Mix up your entertainment: There’s something about going for a walk by yourself that enables you to gather your thoughts and take your mind to new places. However, there’s only so much inspiration you can get from the sound of the forests! Always have your IPod with you, just in case you get bored of your own thoughts, and make sure you have a selection of different tunes and audio books.

Categories: Change of Scenery, incorporating walking, Long term, Lose, Lose weight, nbsp, walk, Walking, weight, Weight Loss

Can You Lose Weight Simply By Walking?

Walking is so simple and we do it all day long, meaning its the last thing we think of when it comes to exercise. However, a brisk walking routine could be the difference between a sedentary lifestyle and real fitness. It all depends on how you do it. Making walking part of a genuine regime, rather than something you do to get from A to B, helps to keep you motivated and will improve your sense of wellbeing. It also means that you can remove ‘a lack of time and money’ from your list of exercise excuses! Just put your headphones in, music on and get moving – it really is that easy. You’ll need a good pair of supportive shoes, but with that exception you don’t need any equipment or room in your house – you can go as far as you want using the great outdoors as your gym. Regular walking has been shown to lower your cholesterol, reduce the risk of diabetes and improve your circulation, as well as increasing your bone strength. Just taking those determined steps each day will help you to maintain a healthy weight and will keep you healthy, as well as strengthening your body.

First of all, you need to establish a baseline and work your way up. This is especially the case if you’ve been leading a sedentary lifestyle up until now – you need to build up slowly to give your body time to adjust. You then need to choose a distance or a time to stick to – goals will help you to stay motivated. It needs to be a realistic goal and something that you can stick to – if it takes you five hours to complete your chosen distance, it won’t work. You can check the intensity is appropriate by using the talk test. This is where you talk after working out, and if you can string six words together or chat briefly then you’re in your aerobic zone. However, if you’re finding it difficult to breathe and can’t talk, then you need to lower the intensity. Wearing a pedometer can be a great motivator, as you’ll have a constant reminder of how far you’ve gone. Give yourself a manageable goal, such as 10,00 steps and then keep going until you’ve reached it. You can also keep a walking journal which will help you to monitor your progress.

Walking with a partner can be great for making your walking routine more fun, and it will give you a reason besides your own goals to stick to it – you’ll be less likely to give up if there is someone else involved, as you’ll feel bad for letting them down. You may also find it beneficial to mix up where you walk, to keep it interesting. Choose your neighbourhood one week and the rolling hills of the local countryside the next. The biggest reason most people give up on exercise is that they get bored. But mixing up who you work out with, where you do it, and the ways in which you motivate yourself will help you to stick to it and will ensure you reap the rewards of walking. It’s also a superb way of building up if you’re new to exercise. Walking is light on the joints, as you’re just using your own body weight, and doesn’t put too much stress on your heart. You can take it slow to begin with and gradually increase the intensity and time accordingly.

Categories: exercise, fitness, sedentary lifestyle, stick, time, Walking, walking routine, Weight Loss, work

Six Recreational Sports And Their Odd Benefits

We all know that sport is good for us – whether it’s the serious kind of sport with an atmosphere obsessed with winning or just going out for a little bit of fun with the opportunity to stay active too. And while it cannot be doubted that sport is good for us, there might actually be some benefits that you might not expect in certain sports that you may consider to be more of a hobby than a way to stay fit. So here is our list of six sports that have unusual benefits that you might not expect.

 

Social dancing

The enormous popularity of Strictly Come Dancing and other fad shows based around the concept of twirling around rhythmically to music has made social dancing one of the favoured recreational sports of the moment. It’s easy to see how dancing could contribute to improvements in cardiovascular health, and on a lesser scale, stress relief, but social dancing appears to have a number of other benefits that you might not expect. One is that could help reduce the risk of dementia. A recent study showed that dancing is one of the best things you can do to ensure long-lasting healthy brain function.

 

Bowling

Everyone has been ten-pin bowling, and it’s not much of a stretch to see that hurling around a heavy ball is excellent for improving your upper body strength. But as it turns out, bowling actually does much more for you in terms of an all-round healthy activity. Over the course of three games, an average bowler will walk more than half a mile and all that while carrying a heavy weight. Now it’s easier to see why it could be so good for you!

 

Walking

Walking might be a bit of a boring sport – must of us do at least a bit of it every day and while it’s clearly not the most strenuous exercise, the benefits of regular walking are well publicised. You expand your lung capacity and cardiovascular strength as well as strengthening and toning muscles. However, walking has a number of other benefits that you might not expect – it appears to reduce your risk of dementia and your risk of suffering a stroke. It also makes you more likely to survive breast cancer.

 

Fencing

Fencing has a reputation as the ‘posh man’s’ sport and certainly as far as swordplay goes, it’s as tame as it could possibly be. Nevertheless it attracts a strong following and this appears to be very good for everyone who does it. Aside from being a good way to stay active, the quick decisions required in fencing help keep the mind healthy and fight against degenerative diseases of the brain. So it’s worth giving fencing a try.

 

Golf

Teeing off on the golf course is extremely popular as a way to pass the time and indeed to stay in shape. There’s no doubt that it offers plenty of exercise, from all the walking while carrying a heavy bag of clubs while the swinging of a club also helps build muscle.

 

Volleyball

Volleyball is a fairly obvious sport in the sense that it is quite active and involves a high degree of physical exercise. Nevertheless, it’s certainly more of a recreational activity that anyone can enjoy. It is known to improve flexibility, reflexes and hand-eye co-ordination as you are always having to think about where you in relation to the ball and find a way to knock it back over the net. It certainly has a number of benefits that are very good.

Categories: Benefits, Dancing, nbsp, recreational sports, six, social dancing, Sport, sports, stay active, unusual, Walking

Jog, Swim, Cross, Circuit: Your New Fat-Burning Mantra

When you talk about losing weight, what you’re really saying is that you want to lose fat. After all, who cares what a number on a scale says if it’s all lean, toned muscle? Plus, a good muscle to fat ratio is good for your wellbeing, especially if you achieve this physique through safe and effective exercise. The best exercises for burning fat follow the premise of burning the most calories in the shortest period of time. However, burning too many calories can interfere with your workout wellness, making you feel lethargic and totally unenthusiastic about exercise. If this happens, you can say bye bye to buff and trim and hello to bulge, so which exercises can give you great results, whilst leaving a little in the tank for next time?

 

1. Jogging or Walking: The great thing about walking or jogging there’s no excuse for not doing it. Whether you live in a big city or in the middle of nowhere surrounded by vast open fields, whether you’re a fitness freak or a couch potato, and whether you can afford a pricey gym membership or you haven’t got two tenners to rub together, anyone can go for a walk or jog. You can go walking or jogging anywhere at any time, and the beauty of it is that you can continually build upon your progress, increasing the level of intensity or distance you go as your fitness levels improve. All you need to do is introduce a moderately sloped hill to your route, walk with heavier weights, or simply go a bit faster, and as soon as a route gets boring you can change it up and explore new areas. This variety explains why walking and jogging are some of the best fat-burning exercises, as long as you keep pushing yourself to the next level every week.

 

2. Circuit Training: Of all the fat-burning exercises, circuit training is the most hard-hitting. Minute by minute, circuit training burns more calories than any other cardio vascular exercise, which makes it perfect for shedding that unwanted blubber. The problem with this, as opposed to walking or jogging, is that it can be a lot for a beginner to take on, so it may be useful to research the best methods of circuit training before you get started, or, even better, consult a trainer who can help you come up with an individualised, fat-burning routine. If you’re serious about burning off that body fat, you should be aiming to include one or two circuit training sessions in your every weekly workout routine but, again, if you’re just starting out you may have to build up to this point.

 

3. Cross Training: Although this involves going to the gym or forking out for your own cross trainer, this exercise is still worth pursuing if you seriously want to shed those pounds. The pushing and pulling of the handles and foot rests gives you a total upper and lower body workout, which helps to strengthen your muscles, improve your heart health and, as you may have guessed, provide a good means of burning calories to target body fat.

 

4. Swimming: Like cross training, swimming works all the areas of your body but, unlike cross training, it’s a lot more cost effective (especially if you live by the sea). This low-impact cardio exercise is great because you hardly realise you’re exercising, as a dip in the pool or sea refreshes you body and mind, and makes you forget you’re sweating off unwanted fat. Plus, it takes far less time to recover from swimming than any of the above activities (with maybe the exception of walking) which means you won’t be aching come the morning, and will be ready to hit the pool again in no time.

Categories: burning, burning exercises, circuit, Circuit Training, cross training, Fat Burning Exercises, Swimming, time, training, Walking

Runner Runner: Walking isn’t Enough for Great Weight Loss

Although walking is good for your wellbeing, if you want to lose weight then you have to run and continue running. This is according to a new study, published in Medicine & Science in Sports & Exercise, that compared weight loss and weight control in thousands of runners and walkers over six years, and found that, in adults with a body mass index over 28 (deemed overweight), the same amount of exercise led to a 90% greater weight loss for runners compared to walkers.

 

For the research, study leader Paul Williams, a staff scientist at Lawrence Berkeley National Laboratory in California, evaluated changes in body mass index (BMI) of more than 32,000 runners and more than 15,000 walkers. Based on the findings, Williams asserted, ‘Running is more effective than walking in preventing weight gain and achieving weight loss.’ However, Williams was quick to add that you cannot achieve weight loss simply by undertaking vigorous exercise. ‘You do have to add dieting,’ he noted. ‘Exercise is not by itself the most effective way.’

 

When it came to the individual runners and walkers, Williams did detect some differences. On average, the walkers were older than the runners, with average ages of 53 and 41 respectively among women, and 62 and 48 among men. From the beginning of the study, the runners tended to have a lower BMI, as the average BMI among male and female runners was 24 and 22 respectively, while walkers came in at 27 and 25. While the walkers were more likely to be smokers, the study also found that these people were also likelier to eat fruit. Even though both groups had lost weight after the six-year follow-up, those with the best results were the male runners and heavier female runners.

 

Williams explained, ‘An overweight woman of average height and a BMI over 28 might expect to lose 19 pounds by adding a 3.2-mile run to her daily routine, but only nine pounds by expending the same amount of energy by walking.’ Although you’d achieve that total weight loss occurs gradually, you would see the effects from the start. An added bonus of running over walking is that it takes less time to produce the same amount of effort, which is an important factor to consider if you have a busy schedule. Williams outlined that, to expend the effort of running 3.2 miles (which would take roughly 40 minutes), you would need to walk 4.6 miles (which would add up to an hour and 20 minutes).

 

So why does running produce more weight loss? Williams clarified, ‘If you exercise vigorously like running, your metabolic rate remains elevated after the exercise. For walkers, much less so.’ Aside from your metabolism, previous research has shown that vigorous exercisers who overeat are better at compensating later. ‘If runners overeat one day, they make up for it the next,’ Williams said. He added that the reason he chose to evaluate runners and walkers over those who go to the gym is that ‘runners and walkers think about how much they are doing by how far they go,’ while gym rats are less accurate about reporting their exercise time.

 

Dr. Tim Church, director of preventive medicine research at Pennington Biomedical Research Centre, Baton Rouge, who was not involved in the study, commented that the findings aren’t surprising, but the activity of running shouldn’t get all the credit for the weight control results it produces, as runners are more aware of weight loss wellness. ‘People who are running are more focused on other weight issues,’ Church stated. ‘I guarantee you, the runners are way more focused on their diet than the walkers…If you are concerned about weight, you probably need to focus on [both] diet and physical activity.’

Categories: body mass, female runners, loss, mass index, Research, runners, Running, walkers, Walking, weight, Weight Control, Weight Loss

How to Know What is the Right Exercise For Seniors

As you get older, it can be all too easy to think that fitness is not for you. In fact, the exact opposite of this is true, as the older you get the more important fitness is for your continued wellness and wellbeing.

 

Regular exercise can help to keep your body weight within a normal range and your cholesterol levels healthy, as well as controlling your blood pressure. It can also help to reduce your risk of heart attack, stroke and hardening of the arteries. In addition to all this, taking regular exercise helps to strengthen your tendons, ligaments, muscles and bones, which helps to keep your aging body strong and guards against osteoporosis. Keeping up your strength means that age will not slow you down, and you will be able to continue enjoying a good quality of life and all of the activities that you have enjoyed throughout your life.

 

If it has been a while since your last bout of exercise, take it easy and start slowly. The last thing you want to do is end up with some sort of injury. Start slowly by walking for five or ten minutes at a time, a few times a week. You can gradually increase this to walking for 30 minutes each time, and then use this fitness foundation to move onto other activities.

 

Aerobic endurance is particularly good for your heart as it increases the rate of your heartbeat. After just six weeks of this type of exercise, you should notice that you are more comfortable going about your day-to-day activities, and that you are able to work out at an increased rate to when you started. The best aerobics to start with are non-jarring types such as swimming, aqua aerobics, walking, cycling and some kind of low impact dance. There is also ballroom dancing, tai chi, line dancing and square dancing to add to the mix if you fancy it.

Categories: activities, Dancing, exercise, nbsp, older, regular exercise, senior, Walking

Could You Become Fit and Fabulous Simply by Walking More?

The prospect of exercise can be so overwhelming to a beginner that you don’t even bother after that first awful gym session. However, walking can be a great way to get started, as you can begin small and build up to more exertive things. Getting started on your walking programme is by far the hardest part, but if you want to get the best results for your wellness, there are other things you need to consider:

 

1. Posture. It’s vital to have a good posture when walking, so keep checking that your head is lifted and your shoulders are relaxed.

 

2. Get a good rhythm going. When you’re walking, you should always try to swing your arms in a natural way, and breathe deeply. You might see being out of breath as a good indication that you’re improving your fitness levels, but this actually means you’re pushing yourself beyond what your body is ready for. You should be able to maintain a conversation while walking, so if it’s taking your breath away, slow down that pace and steer clear of any hills.

 

3. Build up gradually. While it’s important not to push yourself past your body’s limits, you do need to build up your walks if you wish to continue benefiting from the exercise. Keep it basic until you reach a point where you can walk a few kilometres. After this point, you should start trying to vary the intensity of the exercise and increase the length of your walks.

 

4. Take to the hills: Again, this may be something you need to build up to, but incorporating hills into your walk is essential for increasing your fitness and burning off those extra calories. Plus, it’s great for toning your legs and bum. That climb may not seem to appealing at the beginning, but just focus on how easy it will be to come back down!

 

5. Look after those muscles: Stretching may feel like the extra bit to do if you have time, or something reserved for “proper athletes” but even walking can take its toll on your muscles, and you need to take care of them. Plus, a few minutes of relaxing stretches isn’t a chore; it’s your way of rounding off your walk with a reward. While stretching, congratulate yourself on a job well done, and for doing enough work to merit stretches in the first place! If you don’t, you could end up with sore muscles, which might put you off walking again, so it’s best to maintain those beautiful new muscles you’re developing.

 

6. Take a leaf out of Julie Andrews’ notebook: The prospect of walking up hills may be a dampener to your sense of wellbeing, but, as the song goes, the hills (and you) come alive with the sound of music. Taking your mp3 player along for the walk helps to energise you, regulate your pace and distract you from the fact that you’re exercising (which is always an excellent way to trick your body into doing more!) However, while it can be tempting to crank up the volume and really get those juices pumping, this may be dangerous as you’ll be less able to hear what’s going on around you, so keep the volume down and watch out for traffic that you may not hear.

 

7. Write all about it: Even if you’ve been walking for a while, you might not feel like you’ve come very far at all. Keeping a record of your walking times and distances can help you to see how much your fitness has improved, which will motivate you to carry on in your efforts. You might even like to set targets in your journal, and reward yourself when you reach those goals.

Categories: build, Gradual Build Up, hills, Journal, music, nbsp, walk, Walking

How to Improve Your Fitness in a Fun and Creative Way

Scientists are increasingly linking wellness in old age with fitness. If you want to beat diabetes, dementia, heart disease, obesity, or any of the other debilitating conditions that can affect your wellbeing in old age, the best thing you can do is to get moving. Not only does exercise help you drop pounds but it also gets rid of stress and helps to boost your mood. It doesn’t have to be a case of walking round the block on your own or slogging it out on a boring treadmill, though, there are lots of fun ways to take exercise.

 

Flash mobs are one of the most interesting modern ways to get strangers meeting up and moving together. These often involve doing an activity such as a dance routine, and they can be great fun and bring different types of people together. Training mobs are a new concept on this, where groups of people gather together to work out spontaneously. This can be a fun and whacky way to get moving without even realising it.

 

Many older people prefer walking as an activity to improve their fitness, but it doesn’t have to be a dull chore. Why not try walking with a purpose by walking for a charity. Many health organisations run sponsored walks to help raise awareness and money for their cause. Participants can do training walks with friends and then join in the events. Then you can feel good about walking whilst also feeling good about the money and awareness you are raising for a worthwhile cause.

 

For those who want to have a bit of fun, instead of walking around the block why not try looking into a walking tour? These can be discovered online or in local parks, and some are self-guided or some come with a guide.

Categories: fitness, Fun, moving, nbsp, people, Walking, Workout

How to Walk Your Way to Better Health, Fitness and Weight

Whether you want to lose weight, become more active or just be a bit healthier, there’s a free and easy way to do it; walking. Walking is underrated as a form of exercise, as you can do it no matter your age, fitness level, or time or money availability. Plus, when you walk on a regular basis you reduce your risk of chronic illnesses, such as heart disease, type 2 diabetes, asthma, stroke and some cancers. The key is to stay motivated, and we’ve got four top tips to help you do exactly that.

 

1. Make it a habit: As with anything in life, the easiest way to do something is if it’s a habit. How often do you get in from work and slump in front of the TV without even thinking about it? You probably complete your entire morning routine on autopilot, as you haven’t really even woken up yet! In the same way, you should think of ways to include walking into your daily routine. This may mean walking part of your commute to the office, walking to the shops, using the stairs instead of the lift, leaving the car at home for short journeys or parking further away from your destination. You can also get your loved ones in on the action by encouraging your kids to walk to school and going with them, going for a family stroll after dinner, or catching up with a friend over a walk instead of going for a coffee.

 

2. Mix it up: Adding variety to your walks can help to keep things interesting, which is really the only way to improve your fitness levels on a long-term basis. Although everyone loves a good country walk, you don’t have to travel over fields and valleys to find a walk that sparks your interest. Towns and cities offer very rewarding walks, be they through parks, heritage trails, canal towpaths, riverside paths, commons, woodlands, heaths and nature reserves. Walk England can give you ideas for inspiring walks, while wheelchair users and parents with buggies might benefit from a look at the Walks with wheelchairs website. This means anyone can find a route to suit, so there’s no excuse for not giving it a go!

 

3. Join a walking group: Although you may be serious about taking care of your wellbeing, life can get in the way if you try it on your own. You can struggle to stay motivated, or even get started if you don’t know how, so it’s advisable to get a little help. Walking in a group is a great way to get started and make new friends, as well as motivate yourself to go the extra mile – sometimes literally! You can search for organised walks near you, using resources like the Walking for Health’s Walk Finder, which are aimed at people who want to become more active, but at present do little or no exercise. If you’re inactive or your wellness is affected by certain conditions, The Ramblers’ Get Walking Keep Walking website organises city walks for people like you, so there’s something for everyone.

 

4. Set yourself a goal: If you have a bit of a competitive streak in you, set yourself walking challenges to give you a reason to stick with it. Try to walk 1,000 steps in around 10 minutes, or walk 10,000 steps on five days a week. Pedometers are a fun way to keep track of your walking, as these can help you to work out your average daily steps and then start adding those extra steps. You’ll be fighting fit in no time.

Categories: Goals, Habit, nbsp, stay motivated, walk, Walking, Walking Group, walks

How to Find the Right Workout for You

If you are like many people, you might want to start working out. However, if you are low on time, motivation or energy, it can take a toll on your attempt. In many instances, it is very possible to be lost as to which workout is right for you. Fortunately, it is not that difficult to find the right workout routine. Once you do, you can begin exercising and improve your overall health and fitness level.

 

Gym

Decide whether or not the gym is the right place for you to work out. You can greatly benefit from visiting the gym because there are many options available to you to get and keep yourself fit. You can get on ellipticals for a great cardio workout. These machines can also be used in your home gym if you have the finances to purchase them.

 

Home Workout

When working out at home, you can use the treadmills, a step machine or stationary bike to get fit. These are usually easier methods of working out that can motivate you due to their ease. They can also motivate you to push yourself farther as you increase your fitness level. If you choose to workout at home, you will have privacy and can rely on fitness DVDs that include aerobics or weight training as well. It is all about finding what works for you and what makes you feel the most comfortable.

 

Outdoor Classes or Recreational Leagues

If you live in an area that is always warm, you might want to consider taking outdoor classes. There are many fitness classes that are held outside. There are also adult recreational leagues that engage in specific types of sports that can really be a motivator if you enjoy or have an interest in a specific sport.

 

Wii Fit

For individuals who are very out of shape, there are other alternatives to finding the right workout. There are plenty of games for the Wii Fit that are ideal for such people. The games work by allowing you to engage in the physicality of the specific sport in the game. You may not be physically handling a ball or bat, but you are able to move around and simulate the motions done when taking part in these games, which means you will be working out the appropriate muscles in your body.

 

Walking and Biking

Of course, if you are really squeamish about working out in general, you can do simple things such as walking or riding a bike. These activities are great for older individuals and for those who don’t want to take to machines or weights. Both are aerobic exercises that will work out a number of muscles. These are also fine activities to perform if you are looking to lose weight or maintain your current weight.

Categories: gym, Walking, Workout

Run? Why Bother? Walking Deemed Better in Heart Health Study

It’s well established that there are certain key players in the development of heart disease, most of which are wellness concerns on their own. Reducing your blood pressure, cholesterol and diabetes risk can protect your heart health as well, and many people choose running as an activity to achieve this. However, according to researchers at the Lawrence Berkeley National Laboratory in Berkeley, California, brisk walking can be just as good for your wellbeing.

According to Paul Williams, a staff scientist at the Lawrence Berkeley National Laboratory, it’s not a matter of how long you walk or run for, but how far. ‘Both of these activities reduce risk factors, and if you expend the same amount of energy you get the same benefit,’ he said, adding that your level of health improvement correlates with how much you walk or run in a week. He noted, ‘there is now some choice in the exercise you want to do,’ especially if you’re just starting to exercise, and you’d prefer something a little more gentle than running.

For the study, Williams and Dr Paul Thompson, a cardiologist at Hartford Hospital in Connecticut, examined the data of over 33,000 runners and nearly 16,000 walkers who participated in the National Runners’ Health Study and the National Walkers’ Health Study. The age range of participants was between 18 and 80, but the authors noted that the majority of those involved were in their 40s and 50s. Running and walking reduced high blood pressure by 4.2% and 7.2% respectively, high cholesterol by 4.3% and 7%, diabetes risk by 12.% and 12.3% and overall heart disease risk by 4.5% and 9.3%.

However, Williams pointed out that the kind of walking the study is talking about, as published in Arteriosclerosis, Thrombosis and Vascular Biology, refers to brisk walking. ‘Walking for exercise. It’s not a mosey kind of thing, but actually walking for exercise,’ he explained, pointing out that the advantage of running is you can cover twice as much ground in the same amount of time as you would walking. Dr Gregg Fonarow, a spokesman for the American Heart Association and professor of cardiology at the University of California, Los Angeles, added, ‘These findings suggest similar benefit for similar energy expenditures with exercise regardless of intensity. However, for those who are capable of engaging in more vigorous exercise, this may be the more time-efficient strategy.’

Run? Why Bother? Walking Deemed Better in Heart Health Study

Categories: heart disease, Research, Walking

Walk Your Way to Weight Loss with the Toning Technique!

You may not expect an owner of a fitness studio to advocate something free, such as walking, to kick-start your weight loss and wellness regime, but this is exactly what Daniel Bartlett, Owner of Daniel Alexandra Holistic Health and Fitness, does. He explains, ‘For many, [walking] is the most realistic, affordable and effective method of staying healthy. That is not to say walking is the most time efficient way of stripping back the pounds, and if you are looking to achieve maximum results in the shortest possible time it will leave you disappointed, but if you are patient and approach your fitness and health as a long-term plan, walking is quite possibly the best mode of exercise available.’

According to Bartlett, ‘We all know that going for a hike gets you in the great outdoors and amongst the action rather than sat indoors watching the box, but walking for health is about more than taking a leisurely stroll. Walking is most effective when it is approached like any other carefully considered exercise regime, it must be monitored and measurable. Progress is key if you want to use walking to improve, and not just maintain your health.’

Bartlett recommends that you follow his walking technique, as well as a solid nutrition plan, to amp up your wellbeing, as well as your weight loss efforts. When walking, Bartlett says, your head should be erect and centred, with your eyes looking forward 15-20 feet ahead and your chin tucked in. Make sure your shoulders are square and relaxed, with your back straight, and bend your arms at 90 degrees – close to your torso – and keep your fingers in a loose fist form.

Moving lower down your body, keep your core engaged and your bum and stomach tucked in. This is a position known as a pelvic tilt, which helps you to avoid back pain and also strengthens your lower back muscles. Obviously, your feet are key in your walking technique, so make sure that you stride out, landing on your heel and rolling forward to the ball of your foot to push off for the next step. This will help to exercise the front of your legs and calves. Don’t forget to stride, says Bartlett, and pump your arms to transform your walk from lower body to a total body aerobic workout.

Categories: posture, technique, Walking

Do Running and Walking Have Different Wellness Benefits?

There’s been a long debate as to whether walking or running is better for your fitness as wellbeing, and research is beginning to emerge that sheds light on the issue. So which is better? In short, it depends almost completely on what you are hoping to accomplish.

For weight loss, running reigns supreme. The study “Greater Weight Loss from Running than Walking,” – published last month in Medicine & Science in Sports & Exercise – found, as you may have guessed, that runners maintained their body mass and waistlines far better than the walkers. The researchers evaluated survey data from 15,237 walkers and 32,215 runners enrolled in the National Runners and Walkers Health Study, asking participants about their weight, waist circumference, diets and typical weekly walking or running mileage both when they joined the study, and then again up to six years later.

However, for other measures of wellness, new research has found that walking can be at least as valuable as running — and in some instances, more so. Again combing from the Runners and Walkers Health Study, a new study published this month found that runners and walkers had equally diminished risks of developing age-related cataracts compared with sedentary people.

More research, this time published in Arteriosclerosis, Thrombosis and Vascular Biology and likewise using numbers from the versatile Runners and Walkers Health Study, found that while runners had far less risk of high blood pressure, unhealthy cholesterol profiles, diabetes and heart disease than their sedentary peers, walkers fared even better. With regard to heart disease, for instance, runners who ran an hour a day reduced their risk by 4.5%, but walkers who expended the same amount of energy per day reduced their risk of heart disease by more than 9%.

‘It’s fair to say that, if you plan to expend the same energy walking as running, you have to walk about one and a half times as far and that it takes about twice as long,’ says Paul T. Williams, a staff scientist at Lawrence Berkeley National Laboratory and the lead author of all of the studies involving the surveys of runners and walkers. ‘It bears repeating that either walking or running is healthier than not doing either.’

Categories: heart disease, Running, Walking

Running Could Help You Develop a Healthy Heart

Some recent newspaper reports have claimed that running is not as healthy for your body as walking, whilst others suggest that walking is as good as a run when it comes to reducing the risk of heart disease. So, how healthy is running for your body? Studies have found that both running and walking provide similar benefits for the body, such as lowering blood pressure, cholesterol, reducing the risk of diabetes and possibly lowering the risk of coronary heart disease. While there are limitations to the studies that have taken place, the moderate intensity of the exercises can really offer great benefits for your body and wellbeing.

There are some downfalls to this theory. To start with, the study compared the risks in association with the same amount of energy expenditure, from walking or running. Of course, running is an intense and vigorous exercise which means that runners use more energy than walkers. If you intend to burn the same amount of energy from walking, you’d need to cover more ground. Participants in the study comprised of over 33,000 runners and nearly 16,000 walkers. These people were aged between 18 and 80 years old and were asked to complete a questionnaire about their height, weight, medical background and lifestyle. Other risk factors were taken into account, such as alcohol consumption and smoking.

Researchers found that moderate exercise such as brisk walking helps to improve your wellbeing. While there are limitations, exercise such as this help to increase your metabolism, burn calories and increase your heart rate, which helps boost your circulatory system. Doctors and medical experts recommend regular exercise as part of a healthy lifestyle, so this could be a great way to boost your wellbeing and lower your risk of health concerns. It’s advised that adults get around 150 minutes of physical activity each week, or walking 10,000 steps a day, in order to stay fit.

Running Could Help You Develop a Healthy Heart

Categories: body, cardiovascular health, exercise, fitness, heart disease, risk, Running, Walking

Walk Your Way to Better Health

There’s a form of exercise that doesn’t cost a penny or require any fancy equipment, can easily fit into your everyday life and that almost anyone can manage. It’s called walking, and we’ve been doing it for three million years now.

And since May is National Walking Month, now’s the perfect time to start aiming to walk a little bit more every day.

A health ticking time bomb

Inactivity is the world’s fourth biggest killer, which is worrying as Britain has become a nation of couch potatoes. The average British adult walks just nine minutes in a day. That’s probably how long it would take to walk from the couch to the fridge a few times and to get from the car to the house. It’s no wonder we’re the fattest nation in Europe.

This means bad news for our health, as not getting enough exercise is connected with everything from diabetes and obesity to cardiovascular disease and cancer.

Benefits of walking

While taking the leap from the couch to the running track may be too extreme for some, almost everyone can enjoy the health benefits of walking whatever their fitness level. If back or joint pain is putting you off doing any exercise, walking could actually ease your symptoms while strengthening your bones to prevent osteoporosis and back pain.

Psychologically, walking’s great for clearing your head and working through issues, and will also help you get a better night’s sleep if you find it hard to nod off. It also makes us feel good. Walking, like all types of exercise, floods our bodies with endorphins which are an instant pick-me-up.

It will keep you out of your GP’s waiting room too. Walking has been shown to reduce your risk of diabetes, stroke and dementia. If you’re trying to keep your weight down, walking’s a great way to burn calories and get some aerobic exercise. Why not key your details into the British Heart Foundation’s calorie counter to estimate how many calories you could burn to motivate yourself?

Easy ways to walk more

Chief medical officers recommend that we get 150 minutes of moderate exercise a week through activities like walking. Make a few of these lifestyle changes and you’ll easily manage that.

• Walk to work

If you can walk to and from work, do it. As summer finally arrives, there’s nothing better than a stroll in the sunshine to soak up some vitamin D and unwind after a stressful day.

If you live too far away to walk, you could at least take public transport most of the way and get off a few stops early to incorporate some walking into your commute.

• Lunchtime walking

Ditch your lunches at your desk and take a stroll during lunchtime. Meet a friend for lunch in a café or sit in the park if the sun’s out. You’ll actually feel like your brain’s had a rest and you’ll come back to your work with newfound gusto.

• Ease up on emails

Got something to say to a colleague? Don’t send them an email or instant message. Actually get up, pop over to their desk and have a chat with them. It may be a radical move for some, but all those steps really add up.

• Get a pedometer

Just being aware of how many steps you take in a day by using a pedometer has been proven to motivate people to walk more. Why not set yourself a challenge and reward yourself if you manage certain number of steps in a month? You’ll soon be spotting lots of opportunities to clock up those steps, like taking the stairs instead of the lift and volunteering for tea rounds.

• Rethink your weekends

Go for a longer weekend walk instead of sitting at home. Britain is blessed with stunning coastlines, rolling hills with rewarding views and swathes of lush, green countryside. So why not shake up your weekend routine and head outdoors for some healthy fresh air and a walk with your nearest and dearest?

British walking group Ramblers is trying to encourage us all to walk more and take pleasure in walking. You can follow their maps or join one of their walking groups nearby you if you need a bit of support and encouragement.

• Get a dog

While we would never suggest that you get a dog unless you are 100% committed to taking care of it long-term, people with dogs tend to be fitter because they’re forced into taking it for short walks twice a day, even when it’s dreary outside.

• Up the ante

If you’d like to push yourself a bit or try something new, try picking up the pace, swinging your arms  and go power walking or even racewalking, which is actually considered an Olympic sport. If you’re starting out on a treadmill, why not increase the incline to make your legs work a bit harder?

Do you walk to stay fit? How do you fit it into your lifestyle?

Categories: Benefits, Better Health, Easy Ways, exercise, lifestyle, staying fit, Steps, Tips, walk, Walking, work