6 reasons to enjoy walking this spring
1. Get some vitamin D and time outdoors: A study recently published in the Journal of Sport & Exercise Psychology confirmed what we likely already know. Exercising outdoors feels easier and more enjoyable than exercising in the gym. In fact, being outdoors has been shown to be beneficial for mental health and wellbeing.
2. Reduced risk of injuryAccording to a study in the Journal of Aging & Physical Activity, we feel younger and more mobile after walking an hour a week. Walking improves balance and endurance. Also, each step moves synovial fluid in and out of our joints, helping to circulate nutrients into our cartilage, thereby improving function.
3. It's good for your immune system: People who walk briskly for 20 minutes a day 5 days a week have 43% fewer sick days than people who exercise only once a week or less. This is evident from research by the British Journal of Sports Medicine.
4. Your bones will thank you: Women who walk about 4 hours a week have a 41% lower risk of hip fractures than women who walk less than 1 hour a week. This is evident from the groundbreaking Nurses' Health Study.
5. Better heart health: Walking 3 mph or faster can cut your risk of heart disease in half, compared to walking just 2 mph or slower, according to a study in Circulation. Walking just 5 to 6 miles per week at a speed of just 2 miles per hour can be enough to reduce your risk of heart attacks, strokes, and heart failure by up to 31%! People who walk farther and faster enjoy even more benefits. Take away? Go out. And once you do it, speed up if you can!
6. Improved mood: A new study in the American Journal of Psychiatry shows that if we all worked at least an hour a week, 12% of depression cases could be prevented!
Go leaner (and fitter) in just 4 weeks
Think about these statistics: if the average woman walked at a moderate pace six days a week, she lost up to one stone over the course of the year (because the "average" woman burns about 300 calories per hour of exercise during moderate exercise). Half a hour? It's not bad, is it? In fact, this would be easy to incorporate into your day, either the first thing in the morning or even as part of your daily commute. Remember that the stone we are talking about is without further intervention.
Add to this your healthy eating program with motivation and the fact that you gain fitness every few weeks. Then the results can be double or triple or quadruple. I haven't been able to walk the dog in about six weeks (due to my Achilles tendon injury) and I miss it so much! Can't wait to be out there again and guess what? Maybe I'll only stick to half an hour a day for now. If I want to do more in the summer, great, but at the moment half an hour engagement is great almost every day. You can mentally peep your way out of the workout if you set the goal too high – so keep it reasonable and just get on your way!
What to Expect
The hardest part begins; Once you do this you will be on a roll. Keep in mind, however, that the first time you walk, you may feel hungrier, so be careful not to eat anymore. And it becomes critical that you control your blood sugar by following your motivation plan.
Remember to eat a source of protein every 3-4 hours. Avoiding these crucial mid-morning and afternoon slumps will make it easier for you to avoid overeating your main meals and to make good, healthy choices. Read more about the importance of protein on Michael's blog.
In the first two to three weeks, you may find that your weight loss is plateauing or that you are not losing as much as you expected. Please don't get discouraged – this is due to the fact that you are building muscle. Ultimately, that extra muscle serves you very well; It speeds up your metabolism, which means you burn more calories (even when you sleep!) And give you a leaner body.
Listen to our podcast to learn more about the fascinating way muscles and fat work in the body.
After about three weeks, you should see a nice weight loss of a few pounds, especially if you are eating very well and filling out your daily diary.
"Bursts" can accelerate weight loss
Interval running is when you switch between fast breakouts and a slower recovery pace. Well worth doing – not just to burn more fat (the evidence proves interval training is a wonderful fat burner), but for general fitness and tremendous cardio benefits too.
Try mixing your normal walk with activity spurts, such as going out for a walk. B. walking quickly or sprinting to the nearest mailbox or corner. You'll get home faster too !!