Reasons You Should Walk

Another Maine DOT newsletter from their health & wellness committee brought to you by my Dad.  Thanks for sharing Dad.  

Reasons You Should Walk

If there was something simple you could do every day that would burn calories, protect your heart and help you stay young, you’d do it – right? Well, good news. WALKING does all this and more! Here are the reasons you should get out there and hoof it, courtesy of Health magazine.  

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   It keeps you slimmer. According to a study from Duke University, walking just 30 minutes a day can prevent weight gain in most people who are otherwise physically inactive. If you have a desk job – that could be you!. Also, research found that women who walked for an hour Monday through Friday, and consumed 1,500 calories a day, lost and KEPT OFF 25 pounds over the course of a year. So why is walking so effective? Dr. Johnny Benjamin is chairman of the department of orthopedics at Indian River Medical Center. He says it works because it’s easy! The harder the exercise is, the less people will do it.

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 Walking is great for your heart. The researchers at Duke University also found that a daily half-hour walk also lowers your odds of developing “metabolic syndrome.” That’s refers to a cluster of risk factors linked to a higher incidence of heart disease, diabetes and stroke. Don’t have time for a walk? Look for “long-cuts” in your daily routine. Park as far from your workplace as possible – or the grocery store, your doctor’s office, a dinner party and so on. If you get in an extra 3,000 to 5,000 steps, that’ll make up for your 30-minute walk.

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 It protects your bones. Walking just 90 minutes a week does wonders to prevent and treat thinning bones. That’s because it uses 95% of your muscles, which actually pushes your bones to get stronger so they can handle the load.     

4 Great Tips to Boost Your Metabolism Today!

Another newsletter from my Dad at DOT from July of 2011. 

Your metabolism involves a complex network of hormones and enzymes that not only convert food into fuel but also affect how efficiently you burn that fuel. Gender and genetics play a role in metabolism, and not everyone burns calories at the same rate. But, there are a few things you can do today to give your metabolism a little boost.

Keep moving! The more lean muscle you have, the more calories you will burn throughout the day. Keeping up with an exercise schedule will help you burn more calories while you are sitting at work. Remember, every little bit counts! You can break up your exercise throughout the day if you are pressed for time.

Eat! Simply chewing, digesting, and absorbing food will help keep your metabolism moving. Consistently skipping meals slows your metabolism down, as your body slows to conserve energy. Pack some fruit or baby carrots or raw nuts into your bag to grab as a snack when you're too busy to grab a meal.

Eat smart!  Eat more foods that slowly release the sugar you need for sustained energy, like high-fiber fruits and veggies and whole-grain breads and pastas.

Get to bed! Recent research found that those who slept seven to eight hours a night had a lower risk for major weight gain than those who got six hours a night or less. The take home message, make sleep and rest a priority in your life today.

Resources and information:

http://www.usatoday.com/news/health/weightloss/2010-07-27-fitness-metabolism_N.htm

http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism

Starting a New Routine

My father sends me the DOT wellness newsletters every couple weeks.  Here's the latest. I felt it was fitting at this moment in time where I'm working on getting fit. 

 

So you’ve decided it’s time to start on a new exercise routine – you’re on the way to a healthier and happier you! You may be feeling excited, nervous, or a bit unsure about how much you’ll actually enjoy this new habit, all of which are normal. So what are the keys to finding and maintaining that inner motivation?

Create a schedule and stick to it. When you put working out into your calendar and plan accordingly (i.e. bring the proper clothes to work and avoid scheduling other appointments during that time) you’re more likely to follow through with the plan. 

Make a list of reasons you’re starting this routine. It can be helpful to reference this list on days you aren’t feeling quite as excited about working out. Hang it on your refrigerator, put it on your desk, or set a reminder that pops up with these encouraging words on your phone or computer!

Find an activity you enjoy. People who choose an activity they enjoy are much more likely to be motivated to do it regularly and to create long-lasting goals. When you’re first starting out, try different activities to gain exposure to new means of exercising and new people too!

Create healthy incentives for reaching milestones. Treat yourself to a massage, an appointment with a personal trainer, a healthy cooking class, or an afternoon of relaxation when you reach milestones. For example, you can celebrate weight, distance or # of days per week exercising milestones!

Ride the roller coaster. Remember, it can take 28 days to create a habit, and it may not be smooth sailing the entire time. If you have an off day – emotionally or physically – remember that the following day can be completely different. Make a commitment to get up and go to your workout regardless and remember that each day you keep to your schedule you’re inching closer to creating that new habit. It may not always be easy, but it will be well worth it!