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Running Just 10 Minutes A Day Can Significantly Improve Your Health

Running Just 10 Minutes A Day Can Significantly Improve Your Health

Exercise is good for you. Everyone knows that. But all too often, our thoughts on exercise focus on the gym. This is a problem. People who cannot afford the cost or find the time for a gym membership get discouraged, stop exercising, and watch their health decline.

You can exercise anywhere

But exercise is not complicated. Even the simple act of running for a few minutes per day can go a long way towards improving your physical and mental health. If you have worked out regularly in the past, you should know this. Yes, you feel exhausted at the end. But as your heart beats, your muscles ache, and your lungs heave, you feel alive in a way which you have not in some time.

Here are some of the benefits which even a short run or walk can get your body over time. And if you do not exercise enough, here are key tips to make sure that you do exercise enough for a healthier, better you.

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Even a short run can do a lot

According to the Huffington Post, researchers at the Mayo Clinic have found that running for just 50 minutes each week “can protect the body from risk for stroke, arthritis, diabetes, high cholesterol, high blood pressure and even some cancers.”

And these are just a few benefits which researchers have found with going on a short run. Running also builds up your muscles and bones. This ensures that they will be denser in old age, hold up better, and prevent osteoarthritis. Running can also ensure that you sleep more soundly at night, improve your memory and metabolism, and ward off stress.

Perhaps most importantly of all, researchers found that running 60 minutes a week adds an average of 3 years to your life. In a society where plenty of people do not exercise at all, even a short run can place you well above average on the health spectrum.

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How to get up and start running

But running is hard, especially outdoors. It is almost always either too hot, too cold, or too wet, and something goes wrong whenever you actually decide to run.

However, it can be done. It should first be noted that if you are not confident you are fit enough to run, even regular walking can improve your health in largely the same ways which regular running can.  If you have not worked out in a long time, then the first thing which you should do is to start walking regularly.

After all, the most difficult part about running really is not the run itself. It is about having the concentration and will necessary to get out there and run on a regular time for a regular length. Establishing a routine is hard, but it is super important that it is done.

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But while running should be a routine, it should not be a chore. And we all know that society makes us feel like grabbing a hoverboard for even short distances is normal. There are other, less technological ways of making running fun.

Check out what’s around you on the run

For example, lose the MP3 or iPod when you go running, and actually take a real look at the world around you. Watch other runners going by, or whatever interesting sights on the road. This can be even better if you are exercising in an area with a lot of nature.

Push yourself to be faster

Another method is to race and constantly push yourself to complete a certain stretch within a faster and faster period of time. This was a method I like to use when I go running. By continually pushing yourself to be faster, you can gain a real sense of accomplishment. Such a method does take time, as there will be long stretches when you do not get any faster at all and your body just continues to hurt. But as long as you keep at it and know how much better you’re feeling, it will work out for you over the long run.

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Smile and keep running!

With our light frame and ability to lose heat by sweating, human beings evolved to be able to run for long stretches of time. Out in the African Serengeti, there are still native tribes which hunt prey by simply chasing the animal and forcing it to collapse from heat exhaustion.

We may not run as much as those men today, but even short runs and walks can have plenty of health benefits over the long term. As long as you make it fun and keep up a routine, you can soon find yourselves feeling better both in body and mind.

Featured photo credit: Torrey Wiley via flickr.com

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Published on May 3, 2019

8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

Are you frustrated by why on earth you can’t lose any weight? Have you ever wondered if you don’t actually know how many calories you eat in a day?

How much exercise do you ACTUALLY get? Why does nothing seem to be working!?

If any of those questions sound familiar, then read on. Because I am about to show you some of the best tools you can use to pull yourself out of that rut!

If you can relate, I’ve been there too. In fact, if it helps your situation at all, I think most of us have at some point or another. Most people feel like, at some point or another, they reach a plateau. It’s that exasperating place that seems to keep us from moving forward (or is moving us slowly).

How can we break past this point? How can we start to see results and have the momentum to keep moving forward? The answer is simple:

To have a game-plan and know exactly what is going on inside your body.

Let me put it this way, in your business, do you go into work figuring you’ll find something to do once you get there? Probably not. You know exactly what needs to get done and you have a game-plan (a task sheet or to-do-list) to get you there. You might even have a few different “games” you play with yourself to make your work more enjoyable or listen to a motivational speaker to make sure your morale is up.

The same goes for fitness. If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

I am about to show you the top fitness apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

Keep reading to find the apps which might just shoot you past your plateau and into the lifestyle you dream of.

1. MyFitnessPal

    When it comes to favorite fitness apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

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    MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free, and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

    Just enter the ingredients into each meal and it will add up how many calories you eat. Indulged in a burrito? No problem! Just scan the barcode and it will enter that in for you.

    Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients.

    While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

    If you want a one-stop map to success then this is it! This will not only help you develop a gameplan, but will also create a flexible plan to get you there.

    Get MyFitness Pal here!

    2. Fitbit

      I know you’ve already heard about this app before, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

      While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

      Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving throughout the day.

      This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure.

      Get Fitbit here!

      3. MapMyRun

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        This is another one for the competitive, beginner, or exercise enthusiast alike. MapMyRun measures the distance that you run and even tracks your route. And, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

        If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

        Once, my boyfriend (Now Husband) ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

        MapMyRun is perfect for those who like to challenge themselves, love to be apart of a fitness community, or want a place for friends to hold them accountable to their goals.

        Get MapMyRun here!

        4. Zombies, Run!

          Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

          ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget that you are exercising!

          This app takes you through a story-line makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

          And don’t even worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on it’s own.

          Just be sure not to move too slow or the “Zombs” (As we runners affectionately call them) might catch you!

          Get ZombiesRun here!

          5. Prepear

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            Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter.

            Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner) and it will organize all the ingredients you will need into a shopping list.

            With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

            Bye Bye paper shopping lists! And Bye-Bye fast food! You won’t be needing that anymore!

            Get Prepear here!

            6. Strava

              If walking is your health resolution, this one might be for you!

              Strava was actually sent to me by one of my clients for me to track his daily walking. This app is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

              This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

              Get Strava here!

              7. Aaptiv

                If you find yourself at the gym and not sure what to do, then this app might be for you.

                Aptive gives you workouts to do and instructs you how to do them.

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                While there’s nothing quite like the accountability of a personal trainer, Aptive is a great way to be guided through exercises without having to dish out tons of money.

                The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                Get Aaptiv here!

                8. Freeletics

                  Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym.

                  Freeletics provides online workouts designed specifically from bodyweight. No equipment is needed!

                  You will be surprised at what a great workout you can get without any equipment.

                  That’s right, you work-travellers — Say goodbye to your excuses because this app is bringing the trainer to you!

                  Get Freeletics here!

                  The Bottom Line

                  These 8 apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

                  Get ready to be motivated, informed, and ready to start achieving your dreams! Good luck on your fitness journey!

                  Featured photo credit: Marion Michele via unsplash.com

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