Why Walking Is A Great Form of Exercise

Are you looking for an easy way to get your daily exercise? Walking is gentle on your body and provides a fun, low-impact activity. Another great thing about walking is that you do not have to buy special equipment or memberships. It is free! Here are some other reasons why you might consider walking as a daily exercise regimen:

Walking Strengthens Your Cardiovascular System

If you walk regularly, you can reduce your chances of cardiovascular disease and stroke, says an article from HarvardHealthPublications.edu. Not only is it an ideal cardio workout, but it can also increase your level of good cholesterol and bring down your bad cholesterol numbers. Even if you take a brisk walk for a half-hour a day, you can enjoy your neighborhood scenery and perhaps lower your blood pressure.

Walking Can Lower The Risks Of Certain Diseases

There are many studies concerning the benefits of walking to ward off diseases. A study from the University of Michigan Extension found evidence that daily walking may prevent diabetes and obesity. This study also noted positive correlations between walking and reducing the risks of heart disease, joint pain, depression, and even some forms of cancer.

Walking Can Help Your Weight Loss

The number of calories burned while walking depends on your weight and how fast you are walking, explains an article from livestrong.com. If you weigh about 200 pounds, says the source, you may burn up as many as 100 calories in 30 minutes. When you do it every day, you can see results on the scales.

Walking Can Tone Your Whole Body

What better exercise can you devise that can be so simple, yet benefit the whole body? Walking is especially good for toning the muscles in the legs, hips, and buttocks. When you add an incline by walking uphill, the resistance is even better for your muscles. Your abdomen and waste will also see benefits from daily walking.

Walking Benefits Your Daily Vitamin D Intake

An article from ScientificAmerican.com warns that nearly 75% of teens and adults have a serious Vitamin D deficiency. This crucial vitamin affects our immune system and bone health. The best way to get Vitamin D is from the sunshine. If you are outdoors on a walking excursion every day, you will get plenty of exercise and a good dose of Vitamin D.

Walking Energizes Your Body

We can all use some more energy throughout the day. A brisk walk is one of the best ways to get it. Walking increases your breathing and oxygen flow, as well as your circulation. Every cell in your body benefits from more oxygen and blood nutrients. After you walk, you may feel more energized and alert. If you suffer from an energy slump in the afternoon, walking may be the best thing to fight it.

Walking Is A Natural Mood Enhancer

If your mood could use a little boost, try taking a brisk walk. It encourages your brain to release endorphins that minimize anxiety and stress. Walking is an effective tool to reduce depression, says an article from WebMD. A stroll through the park can do wonders for creating positive mental health.

 

Ways to Exercise this Winter

Winter is right around the corner, and for many people, it brings with it the winter blues. Don’t let the cold get you down this winter; shake up your daily routine and get the exercise your body is craving, even during those freezing months by trying new and inventive ways to squeeze in a workout. Whether you want to be indoors or out, check out my tips for keeping in shape this winter season.

Outdoors

  • Rake some leaves! If you’re nestled in those months of winter between when the earth loses its color and when it actually snows, chances are your yard is littered with leaves galore from autumn.
  • Shovel your driveway. This one is weather permitting, but if you’re faced with a fresh snowstorm, one of the best ways to work up a sweat is by clearing your home’s paths and walkways of snow.
  • Take up skiing. You’ll get the same exercise from snowboarding and ice skating, but this winter, try taking up a winter sport for fun! You’ll be surprised how much exercise you get while having fun, so much so you won’t even realize it until you’re sore the next day!
  • Play in the snow. If you’re lucky enough to have a day off from school or work due to snowy conditions, take advantage of the opportunity. Go for a walk in the grass through the snow to avoid slipping on ice, have a snowball fight, or build a snow fort!

Indoors

  • Go to the gym. While it may not be the optimal option for exercise during the winter, especially if you hate working out around other people, the gym is the perfect place to squeeze in a winter workout because it was built for it! Find a gym you like, and start going regularly to beat the winter blahs.
  • Take the stairs. This tip is a little one you can incorporate every day to help keep your body in better shape. Take the stairs instead of escalators, and if the weather is nice, try parking farther away from your destinations to make yourself walk a little farther.
  • Be an active TV watcher. No, I don’t mean make sure you pay super close attention to your Netflix bingeing; rather, be active while you watch TV. Try running in place, planking, and doing sit ups during commercial breaks.
  • Try doing yoga. Although many people prefer to do it outside, yoga is a great form of exercise that you can do indoors at any time during the day and during the year.

Staying Active on No Time

In today’s world, using the words “time” and “gym” in one sentence is hard to do without the word “no”. However, you don’t have to have time or go to the gym in order to stay fit. Many of our lives are overwhelmed with work, travel, and family time, leaving exercise the last thing on our priorities list. Here are some tips for staying active, even when you have no time in your schedule!

  1. Walk/Bike

If possible, one of the best things you can do for yourself is to walk or bike to your destination. It’s recommended that an average person walks 10,000 steps (or 5 miles) per day in order to stay healthy. If you sit in an office all day, being active is crucial to your health. If you can’t walk or bike to work, use your lunch break to be active. Twenty minutes out of your lunch break can make a critical difference in your lifestyle. It’s also a great idea to stand up and stretch your legs every half hour. Even a few steps will help!

  1. Park Far Away

Many people rely on vehicles to get around on a day-to-day basis. Try parking farther away in the parking lot and walking to your destination, and take the stairs instead of elevators and escalators. Remember to walk straight and suck your belly in for extra benefits to the core and back. This will allow you to squeeze in those extra steps in and get the blood flowing without even noticing.

  1. Use the Powder Room

Setting goals for yourself is a great way to sneak in a workout. Although it may sound funny, try doing 10-12 squats every time you go to the bathroom. If you use the bathroom 6 times a day, that’s already over 60 squats! If you’re up for the challenge, lunges are also a great, powder room workout. Don’t worry about someone walking in on you; you’re bettering your body by doing something rather than nothing at all!

  1. Compete With Yourself

There is no better person to compete with than yourself- or technology rather. If you don’t have a fitbit, most cellphones have fitness trackers, and in today’s world, who doesn’t constantly have a phone on their hands? You can add your personal information onto these trackers in less than five minutes and start watching your daily activity. You’ll be amazed at the daily results and start focusing on getting those steps in! This is a great way to set goals and motivate yourself to keep active.

  1. Use A Bedtime Routine

We all have a bedtime routine! If you’re not a morning person, adding little workouts to your bedtime routine is a great benefit, and can even help you sleep better! Before hopping in the shower, try doing some crunches and yoga stretches. Your body will thank you for missing a few minutes of sleep for these simple exercises.

6 Signs You Need to Take Better Care of Your Body

It’s important to take care of your body, but sometimes it can be difficult to tell if you’re doing a good enough job. Sometimes things like stress or illness can get in the way even if we are taking care of our bodies and cause something to go wrong. Luckily, your body is pretty good at letting you know if something’s wrong or needs to be changed. Keep a lookout for these warning signs that your body is in need of a little extra rest and TLC.

  1. You’re having difficulty concentrating. If you’re finding that it’s difficult to concentrate, it could be because your body needs nutrients or to rehydrate. Try drinking a glass of water and regrouping to see if that helps your focus improve.
  2. You’re having an acne flareup. Acne might seem like a problem reserved exclusively for teens, but acne flare ups in adulthood are generally a sign of being under stress. When you’re stressed out, it causes a hormone fluctuation that can increase the amount of oil on your skin which in turn causes acne to form or get worse.
  3. You’re getting sick, and it’s happening often. Stress is a naturally occurring bodily reaction that happens to everyone and can actually be quite good for you. That being said, stress is not something your body is meant to undergo long-term. Experiencing a prolonged period of stress in your life can weaken your immune system and lead to you getting sick more easily and more often. If this is happening to you, it’s a sign that you need to remove some stressors from your life and maybe take some vitamins to help your immune system get back to normal.
  4. You’re experiencing headaches and migraines. Headaches happen every so often, but if you’re starting to experience them on a regular basis — or you’re experiencing headaches’ ugly, throbbing cousin, migraines — then it’s a sign that something’s not right. While headaches can be caused by certain foods, drinks, or external stimuli, chronic headaches are usually indicative of stress or hormonal changes that can be caused by stress.
  5. You’re having difficulty sleeping. Whether it’s trouble falling asleep, staying asleep, or sleeping soundly, having issues with sleep, especially chronic ones, can be indicative of a greater underlying problem. Since sleep can help boost your immune system, not getting enough sleep can lead to you getting sick more easily.
  6. You notice your hair is starting to fall out. A prolonged increase in stress in your body can cause hair follicles to fall out more easily and often than usual. Major stress can lead to what is known as alopecia areata, a syndrome that causes patches of balding, which is treatable but requires time for your hair to grow back. Signs like this are major warning signs from your body that you need to take better care of yourself.