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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 2, 2020

10 Quick Easy Workouts To Lose Arm Fat At Home

10 Quick Easy Workouts To Lose Arm Fat At Home

Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

1. Tricep dips

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    Works: Triceps

    • Hands must be positioned shoulder width apart on a secured chair or bench.
    • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
    • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
    • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
    • Once in this position slowly push off your hands back to the starting position.
    • Do 10-15 reps.

    2. Bicep curls

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    shutterstock_314080697

      Works: Biceps and shoulders

      • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
      • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
      • Slowly release the elbow and straighten your arm back down to the starting position.
      • Repeat the moves on the right side.
      • Complete 3 sets of 10-15 reps for each arm.

      3. Push ups

      shutterstock_326069966

        Works: Triceps and Deltoids

        • Lying face down, place your hands on the floor roughly shoulder-width apart.
        • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
        • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
        • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
        • Repeat 10-15 times.

        4. Tricep Kickbacks

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          Works: Triceps

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          • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
          • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
          • Extend both your arms backwards while your palms are facing each other.
          • Feel the tension in the triceps and return to the starting position.
          • Do 3 sets of 8-10 reps.

          5. Plank

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            Works: Chest, Shoulders, Biceps and Core

            • Start face-down on the floor, resting on your forearms and knees.
            • Step your feet out so that they are slightly apart and come into the plank position.
            • Make sure your body is straight, parallel to the floor and your bum is tucked in.
            • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
            • Repeat 3 times.

            6. Tricep Extensions

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              Works: Triceps

              • Stand on a mat with your feet hip-width apart.
              • Hold one dumbbell with both hands behind your head, bending the elbows.
              • Bring the weight towards the ceiling, straightening your arms above your head.
              • Lower back to starting position.
              • Complete 2-3 sets of 10-15 reps.

              7. Lateral Arm Raises

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                Works: Deltoids

                • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                • Make sure your arm is straight and palm is facing the floor.
                • Exhale and slowly bring your arm back down to your side.
                • Repeat on the right side.
                • Do 10-15 reps on each side and two sets.

                8. Overhead Press

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                  Works: Shoulders

                  • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                  • Bring the weights to your shoulders.
                  • Keep your core muscles tight and straighten your arms above you.
                  • Slowly bring your arms back down to your shoulders.
                  • Do 3 sets of 10-15 reps.

                  9. Bent Over Row

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                    Works: Triceps and Biceps 

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                    • Place your feet shoulder-width apart.
                    • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                    • Make sure your hands are straight and placed under your shoulders.
                    • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                    • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                    • Repeat 10-15 times.

                    10. Skull Crushers

                    Skull-Crushers

                      Works: Triceps

                      • While holding a dumbbell in each hand, lie on your back with your knees bent.
                      • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                      • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                      • Lift your arms back to starting position.
                      • Complete 2 or 3 sets, 10-15 reps each.

                      Featured photo credit: Maddi Bazzocco via unsplash.com

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