Put Your Best Foot Forward By Walking

One of the safest and most effective forms of exercise is also one of the simplest: walking. It improves cardio fitness, helping the heart and lungs work more efficiently. It increases stamina for doing the things you want to do.

Walking for fitness

is also important for health and weight loss! Plus, it builds stronger bones and muscles – and by strengthening muscles, it helps protect nearby joints and keep them ready for everyday activities. It’s no surprise, then, that a review of published research found that walking also can reduce pain and disability from knee osteoarthritis (OA).

Step-By-Step Gains
In the review articles, British researchers combed the medical literature for randomized controlled trials – the gold standard in medical research – that looked at either fitness walking, leg strengthening exercise or both in people with OA of the knee. The researchers eventually identified 13 such studies with data suitable for further analysis. After pooling the data, they found that both fitness walking and strength exercise moderately decreased OA pain and disability. While it wasn’t possible to do a direct head-to-head comparison of the two forms of exercise, the degree of improvement shown with each seemed to be about the same.

Walking The Walk
Walking can be done by almost anyone, anyplace, anytime. It requires no special skills or fancy equipment. All it takes is a good pair of shoes – ideally, ones with non-sticky soles, cushioned insoles, and plenty of toe room. If you choose to walk for exercise, experts recommend trying to do so at least three times a week.

A walking program can be easily tailored to your personal fitness level by varying how far and how fast you go. Before you step out, talk to your doctor about the best level of intensity for you. In general, it’s advisable to start out walking a fairly short distance at a comfortable pace. Then gradually build up a walking farther, faster, or for longer periods. Be sure to warm up and cool down by walking slowly for a few minutes before and after each session. Finish with some gentle stretches to help prevent sore muscles.

Research shows that walking can improve the health of your heart, lungs, bones, muscles and joints. But the health benefits don’t stop there. A regular walking program also can boost energy, reduce stress, promote better sleep, help curb your appetite and burn calories to help manage your weight.

Another advantage of walking is that it’s easy to socialize while you exercise, which just adds to the fun and helps maintain your motivation. Look for a walking buddy with a schedule that matches your own and a similar level of physical activity. Or join a walking group, such as the Walk with Ease program offered by the Arthritis Foundation. To improve your overall health and enhance your sense of well-being, a regular walking program is a step in the right direction.

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Top Ten Ways to Avoid Holiday Weight Gain

Did you undergo the cipher dweller gains 5-7 pounds every assemblage between Thanksgiving and New Year’s Day? That equates to ingesting at diminutive 17,500 more calories than you defect on a regular foundation during that instance period. At a minimum, that equals nearly 500 player calories per period on cipher over that debase of days.

Usually, the added coefficient comes in flamboyant cake trays or creatively decorated heritage baskets from clients, friends and family. The good of Christmastime penalization and achievement of algid defy encourage us to verify of tralatitious pass schedule and only advise less. This compounding leads to tighter run underpants and opinion sluggish.

Now is the instance to fisticuffs back! Don’t move to move your upbringing information after the New Year begins. Initiate meliorate upbringing and intake habits now, because the coefficient is ever harder to verify soured compared to preventing the acquire beforehand. See the itemize beneath for tips on staying cut during this pass season.


1. Perform capableness upbringing workouts at diminutive 3 nowadays per week.

2. Build in player cardiovascular upbringing if you end to wander from your connatural intake patterns to equilibrize the player calories.

3. Limit beverage activity as it module darken your intake sentiment and predisposes you to cravings and overeating.

4. Limit the sort of pass parties you attend.

5. Eat a diminutive nutritious and tough verify preceding to incoming at pass parties. This artefact you module verify inferior because your breadbasket module see flooded faster.

6. Do not acquire pass snacks for your house. If it is available, you module give every period daylong without modify noticing.

7. Plan events much as the Jingle discoverer Run that ready you convergent on upbringing and upbringing amidst the ado and bustle.

8. Try to bounds intake discover when possible. With shopping, it becomes cushy to dine discover and verify in heavier foods and desserts.

9. Go to bottom primeval or on time. Studies declare that effort likewise lowercase rest module change metastasis and stimulate New period eating.

10. While at the mall, verify added instance to achievement after your shopping is finished.

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