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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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Published on November 29, 2018

When is the Best Time to Workout to Get Incredible Results

When is the Best Time to Workout to Get Incredible Results

“I don’t have time”

is the number one excuse people give when they’re asked how come they don’t exercise.

In the book The Power of Full Engagement by Tony Schwartz, it says that it’s management of our energy levels and not time that is the key to higher performance. If we kept our energy levels in check and made sure that every part of our lives contributed to positive energy levels, we would be able to get more done.

One of those aspects that give us energy is exercise.

Exercise is the fuel that gives us energy and an activity that keeps on giving even if we are sitting around day in the office and in meetings.

Reaping the benefits of a good workout is immediate. We have better focus and concentration; we are more alert and awake; we manage our mood better and have more creativity after a good workout than if we skipped the gym.

If you’d like to get started working out I’m going cover the pros and cons to exercising at different times of the day so that you can find a time that fits for your lifestyle and schedule.

So, when is the best time to work out? Let’s get started!

Working out in the Morning

Most people aspire to exercise first thing in the morning and get it out of the way. If this is you, read on to find out the additional benefits of getting your workout done in the morning.

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Benefits of Morning Workouts

1. The rest of the day is yours

Exercise and lifting weights is a staple and a habit in my life but it’s also the biggest to-do on my list. When I exercise first thing in the morning, then I’m free to do whatever I want the rest of the day. This is why I have a very strong preference of exercising in the morning as oppose to afternoons or evenings.

I schedule my day with my biggest to-dos first while I have the energy and focus at the beginning of the day. But the more I procrastinate about my workout and putting it on my list for later, the bigger that reminder to exercise sits on my shoulder.

My mind feels free when I finish my workout and this is the main reason I get my exercise in as soon as the day allows; and if I have to get up before the sun rises, then so be it.

2. Gyms are less crowded and there is more equipment available

Here’s the best part about working out early in the morning – there is not competition for equipment.

Most people typically struggle with getting up early in the morning except for the elderly. And in the morning, the gym floors are pretty sparse, this means there is no wait for equipment or competing for floor space.

I live in the crowded city of San Francisco where the gyms are packed once it gets to 9 AM, so the best times to get in if I want a squat rack is before 8 AM. Plus, the gym equipment is organized so I can find the free weights I want without much effort and there is usually a bench available.

3. You have more energy and more clarity to fire up the day

After you drag yourself to the gym at the crack of dawn, you will walk out of there with more energy and clarity then when you stepped in. Not only will you wide awake but you have extra energy on top of your cup of coffee.

The extra burst of creativity and focus keeps you productive so that you’re able to make more progress on your projects at work and finish earlier.

4. You become more consistent

The ones who see results are the ones who are consistent and morning people are definitely more consistent than people who postpone their workouts later in the day.[1]

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This is because as the day starts to unfold, unexpected meetings and events come up that can cut into or even eliminate gym time. If you want to workout more consistently, get your workout in first thing in the morning before life happens.

Downsides of Morning Workouts

1. You’re a zombie on the floor

Of course dragging yourself out of bed before the sun rises is why most people struggle with morning workouts. Some of us, like me, don’t want to talk to anyone before a certain time and get really short on a lack of sleep.

To combat morning zombie, make sure to get at least 7 to 8 hours of sleep.

2. Your preparation starts the night before

Your workout may happen in the morning but your preparation starts the night before. If you’re a last minute person and not a planner, you will struggle in the mornings to get out the door in time.

Packing everything you need for the gym in the morning is the key to getting to your workout in that day. Support successful mornings by modifying your night time routine in order to prepare for the next day.

How to Make It Easier to Wake Up

The first step is to make a commitment and stick with it. Don’t go back and forth the night before on whether you should go to the gym in the morning.

Make the decision to go in the morning and focus your energy on making it happen.

When you create that habit, you do it even if your workout is less than optimal and you’re not completely ‘all there’ or you’re a zombie in the morning. Just keep going because repetition makes it easier and the more often you go, the easier it gets.

Eventually your brain will catch up and start to automatically be awake at those times.

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A question you can ask yourself is what can you do to make it easier for you?

Can you set your workout clothes out the night before? Or have your breakfast prepared the night before? Or if you’re an alarm snoozer, put your alarm across the room and set back up alarms to make sure you get out of bed to shut them off.

Again, what can you do to make it 20 seconds easier to help you get up and out of the door in the morning?

Working out in the Afternoon/Evening

So what about working out in the evening? Is it a good time to help achieve your fitness goals?

Benefits of Evening Workouts

1. Your body performance is at its peak

When you’re training in the afternoon, your warm ups can be shorter because your body temperature increases throughout the day.

A higher body temperature leads to increased flexibility,[2] overall muscle strength,[3] and increased endurance.

Not only does the combination of low blood pressure and heart rate in the afternoon lead to faster reaction times and better performance, but also less likelihood injury.

At the same time the muscle growth hormone testosterone also peaks in the afternoon which is great for maximizing resistance training.

2. An accountability partner is easier to come by

If you’re someone who needs accountability partner to make it to the gym consistently, it could be easier to find a workout buddy in the afternoon than it is in the early morning. There is more flexibility in scheduling during lunch or after work as oppose to early mornings because it could cut into your sleep.

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3. You have more class options

If you’re a class person or like to attend group classes, I found that there are more class options in the afternoon/evening times versus mornings. So your favorite instructor may teach a couple more classes in the afternoon during the week giving you more flexibility in your schedule.

4. It’s a great way to destress after a long day

One of my favorite reasons to workout in the afternoon is the relief it provides after a long day at work. This is especially true for those who work long stressful hours. That hour you spend at the gym is dedicated you time to zone out is completely relaxing for the mind.[4]

Downsides of Evening Workouts

1. Consistency could take a back seat

Postponing your workouts till later in the day means you are more likely to skip your workouts because of an unexpected event. You’re also more likely to be low on energy after a long stressful day or you have to stay late at work and cancel your workout.

I find afternoon and evening workouts challenging because I’m ready to wind down after a long day and instead have to find the energy to wind up and be mentally prepared for my workout.

2. Crowded gyms and classes

For the most part, gyms are packed in the afternoon because of the after work crowd and in some cases gyms require you to RSVP to classes ahead of time due to limited spots. Majority of the people prefer working out after work and you’ll see an influx in crowds at the gym.

3. Additional preparation required

Working out after work means you need to be more mindful of your meals and make sure that you have prepared additional snacks to help you get through your workout.

It also means lugging around an extra bag with your gym clothes and other essentials.

Conclusion

At the end of the day, it doesn’t matter what time of day you workout because your body will adjust to your schedule when you go the same times every time. What’s important is that you find a time that you can go to the gym consistently that works with your schedule.

It’s important to be consistent because consistency is what’s going to get you results. The road to results is simple but not easy. Mastering consistency year round is what is going to make you leaner and stronger one year from now.

Featured photo credit: Autumn Goodman via unsplash.com

Reference

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