Walking is one of the least expensive forms of exercise, and the easiest to perform. It is a proven weight loss strategy that not only reduces weight, but also reduces stress and tones the body. Study conducted by Dr. James O. Hill in conjunction with the University of Colorado Health Science Center showed that moderate increase of 2000 additional steps daily hinder weight gain. Additional research showed that 10,000 steps is the break point to lose weight. Walking is not only vital to weight loss, but it is also effective in diminishing symptoms of hypertension and diabetes.
How much walking is effective?
The first study to determine how much walking is effective in weight reduction was conducted by the Center for Physical Activity and Health at the University of Tennessee. Study involved eighty female participants with a median age of fifty. Prior to starting the research, the participant’s weight, height and body mass was measured. Respondents wore a pedometer for a seven day period, and recorded their results nightly. The result showed participants who recorded 10,000 steps had the highest decrease in body fat, body mass as well as waist and hips reduction.
Pedometer
Wear a pedometer, this is a simple way to record your daily steps. Pin the device to your waist band in the AM and wear the gadget until it is time for bed. Record your steps in a note book or probably a log. Do this for a week to determine your average steps then try to increase your steps daily until you attain the goal of 10,000, which is roughly five miles per day. Advantages of pedometers, they are convenient low cost, convenient and provide feedback instantaneously. In addition, they are readily available for purchase at most retailers.
Shoe
Footwear is an essential gear for achieving the goal of 10,000 steps, and must be flexible plus offer great support. In addition, they must provide the wearer with expansion capabilities. Shoe replacement is required at least every six months. Wear Well-fitted socks, they reduce the chances of blisters.
The weight loss industry is a multi-billion dollar machine, perpetually fueled by not only new information, but also data that have remained true for decades. Although it is unsurprising that the human body will lose weight when it expends more calories than it consumes, new findings lead to several alternative diets and weight loss methods that gain much more popularity than the basic concept of eating less and exercising more. For
Aerobic exercise burns more calories than strength training and is essential to weight loss. Walking outside or on a treadmill, for instance, is effective, but if you're plagued with orthopedic limitations, or back, hip, ankle, or knee pain, it can be painful. Non-weight-baring cardio exercises that don't burden your lower body with carrying your weight, might be a safer option. Consider pedaling on a recumbent bike, using an upper-body ergometer, or doing chair aerobics during which you engage in repetitive movements, such as throwing air punches, while sitting in a chair. Water aerobics are also effective, since water suppo...
...the study the participants had to be female and obtain permission from a doctor to clear them for physical activity. The setting was semi-naturalistic. Participants were randomly assigned to the control or the experimental group. Measurements were taken for BMI and blood pressure, as well as a blood sample to determine the participant’s baseline. They were also assessed for activity tolerance, agility and flexibility. The participants in the experimental group underwent 16 weeks of exercise training that consisted of walking, stretching and balance exercises. The classes were held three-times per week, for a duration of about 60-70 minutes. The results showed that there was a significant decrease in all variables measured in the experimental group. Triglycerides, total cholesterol, HDL, LDL and VLDL cholesterols as well as BMI and blood pressure had all decreased.
It is a well known fact that obesity is a leading cause of many diseases worldwide. Maintaing a healthy lifestyle can not only prevent obesity, thus avoiding these diseases - it can also cause disease to regress if stored adipose tissue is lost. Evidence supports that the physical act of exercise has a positive effect on our metal and physical well being through many different pathways and some are more clear than others. However, decreasing the world’s population of obese individuals would in turn lessen the number of people suffering from a plethora of preventable diseases and ailments. We just have to remember that if we burn what we eat we are on the pathway to a long and healthy life.
...nd. Walking barefoot stimulates glands in your toes, while being strengthened by the heat of the earth and the sunlight shining down on your body, creating a magnetic field which helps recharge yourself while the sun is entering your body. Walk for 45 minutes each day, at least 6 days a week for a year, and you will have no need for food. After a year, you can stop barefoot walking; only needing a recharge from the sun every few days for a few minutes at a time. You can decide to continue to barefoot walk to help strengthen your immune system, as well as increase your memory and intelligence power. The more you keep doing this, the more activity will occur in your Pineal gland. For more on the Pineal gland, and what it is capable of, click here.
Although most studies have shown that physical activity prevent morbidity and mortality independent of weight, the range of benefits vary for among various groups stratified according to age, sex, race and BMI. Also, different dose of physical ...
...you properly. One tip to follow is to try on shoes at the end of the day as this is when your feet is at its biggest having swelled up from the day’s activities. If you wear orthotics, be sure to bring them with you and put them on when trying on shoes. And make sure to take a short run to test out the shoes.
When a person engages in physical activity, they are burning calories at a more rapid rate than when they are sedentary. The more vigorous the activity that is performed, the greater the amount of calories burned. Exercise can help prevent weight gain and maintain weight loss. Statistics show that in 2009-2010, the portion of adults aged 20 years and over who are classified to be overweight, including obesity, was 69.2%. As of 2014, more than two thirds of U.S. American adults are overweight or obese. The rates of overweight and obese woman are higher for African-Americans and Latinas than Caucasians, and for men the rates are higher for Hispanic males than their Caucasian and African-American counterparts. A person doesn’t necessarily need to engage in intense physical activity to preserve their health by maintaining a healthy lifestyle. Simple physical activ...
Exercise is an easy and attainable way to lose weight. A study in Durham, North Carolina showed this. Overweight men and women aging from 40-65 were split into three groups. Group 1 had to do the equivalent of 20 miles of jogging per week at 65%-80% peak oxygen consumption. Group 2 had to do the equivalent of 12 miles of jogging per week at 65%-80% peak oxygen consumption. Group 3 had to do the equivalent of 12 miles of jogging per week at 40%-55% peak oxygen consumption. Of 302 subjects screened, 182 met criteria and were randomized and 120 completed the study. There was a significant (P<.05) dose-response relationship between amount of exercise and amount of weight loss and fat mass loss. The high-amount/vigorous-intensity group lost significantly more body mass (in mean [SD] kilograms) and fat mass (in mean [SD] kilograms) (-2.9 [2.8] and -4.8 [3.0], respectively) than the low-amount/moderate-intensity group (-0.9 [1.8] and -2.0 [2.6], respectively), the low-amount/vigorous-intensity group (-0.6 [2.0] and -2.5 [3.4], respectively), and the controls (+1.0 [2.1] and +0.4 [3.0], respectively). Both low-amount groups had significantly greater improvements than controls but were not different from each other. Compared with controls, all exercise groups significantly decreased abdominal, minimal waist, and hip circumference measurements (http://www.ncbi.nlm.nih.gov/pubmed/14718319).
As a child I always walked, whether it was to school, church, or just to friends home I continue to enjoy this activity as an adult. I often find myself walking long distances for various activities such as going to a supermarket, library, etc. and avoiding the public transportation or using my car. Living in the city, where parking is not only expensive but scares, gives me an incentive to walk. I have passed on this love of walking to my children, and as a result they often ask to go for long walks in the city or hiking in the nearby mountains. Additionally, avoiding the elevators and taking stairs instead has provided me with needed exercise that keeps my body slender, while at the same time helps me feel
Running up and down the stairs is a feat, but running isn't necessary to build cardio. Walking up and down the stairs is equally impressive in getting the heart pumping. It also creates healthy joints and muscle, good bone density, burns calories, increases aerobic movement, and boosts HDL.
Also Children aged 5–8 and 9–11 years were most likely to reach 12,000 steps per day, while 15–17 year olds were least likely to reach this number of steps. This is because the younger children are trying to burn some energy whilst teenagers can’t be bothered, so they just sit in front of a screen all day until they get bored. (Department of
6. Byfield C. A lifestyle physical activity intervention for obese sedentary women: Effect on cardiovascular disease risk factors. American College of Sports Med: Indianapolis IN; 2000.
Regular physical activity is an important part of effective weight loss and weight maintenance. It also can help prevent several diseases and improve your overall health. It does not matter what type of physical activity you perform--sports, planned exercise, household chores, yard work, or work-related tasks--all are beneficial. Studies show that even the most inactive people can gain significant health benefits if they accumulate 30 minutes or more of physical activity per day. Based on these findings,
A Surgeon General's report (Anonymous,1996) addresses the finding that continuous and consistent physical activity is proven to enhance longevity and the quality of life for people of all ages. Furthermore, the report notes that although it has been recognized for years that regular physical activity can lead to substantial health benefits, 60% of American adults are not regularly active, and 25% of the adult population are not active at all. Paffenbarger (1996) states that physical fitness and exercise can reduce the risk of diseases such as heart disease, non-insulin-dependent diabetes mellitus, some cancers, osteoarthritis and osteoporosis, and obesity. Studies also show that exercise can promote psychological well-being and reduce feelings of anxiety and depression (http://www.medgraph.com/aboutexercise.html).