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Why You Should Walk, Not Run, For Weight Loss And Better Health

Why You Should Walk, Not Run, For Weight Loss And Better Health

Are you a busy individual who wants to live healthier and look better? If so, ditch the lousy excuses and start a walking program immediately! Walking isn’t just for getting around – it can also be a highly effective way to keep you in good shape! Here are some excellent reasons why you should walk, NOT run, for weight loss and better health.

Walking is the Better Choice

Inactivity leads to obesity and poor health. Get up and walk around your neighborhood, church parking lot, school track, shopping mall, or favorite walking path. Simply stand up and put one foot in front of the other. Routine, vigorous walking can eventually create a substantial improvement in your quality of life. Here’s a list of key benefits of walking:

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  • You do not need to join a gym.
  • No special equipment is needed.
  • Gives you more energy and vigor.
  • Lowers your blood pressure.
  • Improves your mood and self-esteem.
  • Helps reduce anxiety and depression.
  • Wards off Type 2 diabetes.
  • Protects against falling and bone fractures.
  • Reduces the risk of having a heart attack or stroke.
  • Helps you sleep better and have a positive outlook.
  • Provides relief from joint swelling and pain from arthritis.
  • Supports strong bones, lean muscle tissue, and joint health.
  • Minimizes stress and thereby decreases the risk of heart disease.
  • Decreases your bad cholesterol – low-density lipoprotein (LDL).
  • Raises your good cholesterol – high-density lipoprotein (HDL).
  • Burns calories for weight loss and weight management.
  • Lowers the risk malignant tumors such as breast cancer and colon cancer.

Why You Should WALK and NOT Run

Thomas Jefferson declared walking to be the best exercise. Research in the American Heart Association’s Journal of Arteriosclerosis, Thrombosis and Vascular Biology compared data from two studies and observed that for the same amount of energy expended, walkers received greater weight loss and health benefits than runners. Walking reduced the risk of heart disease by 9.3%, while running reduced it by 4.5%. Walking had a more potent effect on heart disease risk factors from a caloric perspective.

Here are some benefits of walking over running:

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  1. Walking results in fewer injuries than running.
  2. Walkers can usually walk in whatever apparel they are wearing with a quick change into a pair of comfortable shoes.
  3. Walkers impact the ground at 1.5 times their body weight with each step; runners impact the ground at 3 times their body weight.
  4. Walking works your bones and muscles against gravity, inhibiting bone loss and prolonged maladies.
  5. Walking stimulates your brain and enhances your attention and working memory, particularly if you do a nature walk.
  6. Walkers perspire and sweat less than runners do, making it possible for them to exercise without requiring a shower immediately after.
  7. Walkers, unlike runners, can decrease their pace to enjoy their surroundings, check out an unusual sight, or grab a snack from a shop or fruit tree.
  8. Walking is enjoyable at all ages; high-impact exercise is typically more challenging in later years.

Start Walking for Better Health

Set up your walking program to get approximately 30 minutes of brisk walking on most, if not all, days of the week. For maximum effectiveness, set a goal to walk at a moderate pace (3 to 6 miles per hour) for two miles on 5 or 6 days of the week. These recommendations will help you start your walking routine and sustain it with minimal aches and discomforts.

  • Select walking shoes that support your arch and slightly elevate your heel with thick soles that can absorb shock.
  • Should you decide to purchase exercise gear, choose moisture-wicking fabrics that draw sweat and perspiration off of the skin.
  • Choose apparel that prevents inner-thigh rubbing.
  • Set walking goals and establish milestones for rewards; monitor your progress with a walking journal.
  • Walk almost anywhere and at any time. If you’re having inclement weather, walk somewhere indoors such as a mall.
  • In lieu of stretching cold muscles, warm up by walking slowly for five minutes, and then begin your brisk walking. Slow down your last five minutes in order to cool down. Be sure to do gentle stretches after your cool down.
  • Start slowly and gradually increase your steps to avoid sore muscles and joints. Begin to walk farther and for longer periods of time as you develop strength and endurance.
  • Start out by walking 5 or 10 minutes a day, working up to at least 30 minutes for all-inclusive cardiovascular benefits. Feel free to divide your 30 minute walk into shorter sessions if you need to.
  • If you already do 30 minutes of moderate, physical activity each day, start doing more. Extend your workout time by using the stairs instead of the elevator; get off the bus a few stops early; park your car at the farthest end of the parking lot.
  • Do a strength building exercise routine at least twice a week. Consider using light hand weights to help build your upper body.
  • Infuse power walking into your program; utilize it as your main workout activity, or use it along with another sequence to mix things up a bit.
  • Make walking fun; bring a friend or pet along with you and choose a safe location that you enjoy.
  • Join a walking club. Recruit teammates or family members for an after-dinner walk – be certain they are able to walk at your pace and distance.
  • Stay cool and drink plenty of water; wear sunscreen when appropriate.

Keep in mind that a brisk walk is a great low-impact workout technique to obtain and sustain great health. It’s an easy, inexpensive way to exercise, and it’s a smart way to keep your weight under control. Scientific studies continue to prove that walking is more beneficial to the body overall than running.

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Disclaimer: The text and links to content furnished herein are produced for informational purposes only. They’re not intended as a substitute for professional medical advice, diagnosis, or treatment. Reliance upon any information provided in this article is at your own discretion.

Featured photo credit: Cabarita Ocean Health Retreat via cabaritaoceanhealthretreat.com.au

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Last Updated on April 19, 2021

8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

Are you frustrated by the fact that you haven’t been able to lose 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, and why doesn’t anything seem to be working? A weight loss tracker can help you answer all of these questions and more.

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

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

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.

You can start by checking out Lifehack’s Busy Yet Fit Course, which will help you get into the groove of working out, even if you have a busy lifestyle.

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 weight loss tracker 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 that might just shoot you past your plateau and into the lifestyle you dream of.

1. MyFitnessPal

    When it comes to the best weight loss tracker apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

    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.

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    Just enter the ingredients of each meal you eat, and it will add up how many calories you eat. It can also scan product barcodes and automatically enter those calories for you.

    Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients. Furthermore, you can input a desired weight to track your weight loss journey.

    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 game plan, but will also create a flexible plan to get you there.

    Get the app here!

    2. Fitbit

      I know you’ve already heard of this app, 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 and motivated 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, especially if you’re looking for a great weight loss tracker.

      Get the app here!

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      3. MapMyRun

        This is another one for the competitive, beginner, or exercise enthusiast. MapMyRun measures the distance that you run and even tracks your route. Furthermore, 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 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 part of a fitness community, or want a place for friends to hold them accountable to their goals.

        Get the app 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 you are exercising!

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

          You certainly won’t need to worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on its own.

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

          Get the app here!

          5. Prepear

            Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter and is a great addition as a weight loss tracker.

            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!

            Get the app here!

            6. Strava

              If walking is your health resolution, this weight loss tracker might be for you. Strava 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 the app here!

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              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.

                While there’s nothing quite like the accountability of a personal trainer, Aaptiv 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 the app 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 with no equipment needed.

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

                  That’s right, you work-travelers; say goodbye to your excuses because this app is bringing the trainer to you!

                  Get the app here!

                  The Bottom Line

                  These 8 weight loss tracker 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!

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                  Get ready to be motivated, informed, and ready to start achieving your dreams!

                  More Tips for Weight Loss

                  Featured photo credit: Gabin Vallet via unsplash.com

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