Sidelined by sneezing, sniffling and itchy, watery eyes, thanks to all the pollen in the air? Your instinct may be to close all the windows and hide until winter, but your instinct might be wrong. According to a Thai study, researchers found that walking or running—even for just 15 minutes—can reduce sneezing, itching, congestion and runny nose by up to 70 percent. Learn the speed you should walk to breathe in less pollution.

So to recap, walking daily is excellent. Walking daily for 10,000 steps or more is even better. And if you can do so outdoors in the sunshine, and barefoot for grounding, you’ll enjoy even greater benefits. To be clear, you don’t have to do your 10,000 steps a day all at once. You can break up your daily steps into any size increments that work for you. You might walk for one hour in the early morning, 30 minutes during your lunch hour, and another hour in the evening. Or you might enjoy taking shorter 20-minute walks throughout your day.


One Stanford University study found that walking increased creative output by an average of 60 percent. Researchers labelled this type of creativity “divergent thinking,” which they define as a thought process used to generate creative ideas by exploring many possible solutions. According to the study, “walking opens up the free flow of ideas, and it is a simple and robust solution to the goals of increasing creativity and increasing physical activity.”

Cooper himself defines aerobic exercise as the ability to use the maximum amount of oxygen during exhaustive work. Cooper describes some of the major health benefits of aerobic exercise, such as gaining more efficient lungs by maximizing breathing capacity, thereby increasing ability to ventilate more air in a shorter period of time. As breathing capacity increases, one is able to extract oxygen more quickly into the blood stream, increasing elimination of carbon dioxide. With aerobic exercise the heart becomes more efficient at functioning, and blood volume, hemoglobin and red blood cells increase, enhancing the ability of the body to transport oxygen from the lungs into the blood and muscles. Metabolism will change and enable consumption of more calories without putting on weight. Aerobic exercise can delay osteoporosis as there is an increase in muscle mass, a loss of fat and an increase in bone density. With these variables increasing, there is a decrease in likelihood of diabetes as muscles use sugars better than fat. One of the major benefits of aerobic exercise is that body weight may decrease slowly; it will only decrease at a rapid pace if there is a calorie restriction, therefore reducing obesity rates.[19]


Mental health got me walking in the first instance. I was in my late twenties, and beginning to understand that the love of my life (London) was also my chief tormentor. The stress of the city and the stress of my job as a journalist, got the better of me and I became claustrophobic, which meant I could no longer stand to travel around London’s endless sprawl by Underground. (I’ve since discovered this is incredibly common in Londoners, and God, how transparent we all are! The thing that ferries us to work, aka ground zero on much of our stress; the thing that speeds relentlessly round our city - its logistical arteries - is also the thing we’re likely to fall apart on, and ultimately: resist and refuse.) So I ditched the tube for the bus.

Sometimes there's nothing like a good stretch to relax the mind and body after an aerobic workout. Take five or 10 minutes after aerobic exercise and treat yourself and stretch. If you tend to have tight muscles all the time and stretching at the end doesn't quite do it for you, then try warming up for five minutes to get the muscles filled with blood, stop and stretch, and then continue with your workout. You might really like the feeling.

High intensity interval training, which involves alternating periods of intense effort with recovery periods, can help you blast away calories. In 2014, researchers for the journal Applied Physiology, Nutrition, & Metabolism found that a 20-minute high intensity interval training workout boosted metabolism just as much as 50 minutes of cycling at a steady pace during the 24 hours following the exercise. In the study, participants in the interval training group cycled at a sprint pace for 60 seconds and then recovered for 60 seconds following each sprint. Add high intensity interval training to your routine to increase your metabolism in less time!
Invest in good shoes. Since these are the only expense and equipment you'll need, pay attention to the fit and quality of your shoes. Shoes should fit when you try them on without any areas of pinching or pressure that could cause blisters or calluses. Wear the type of socks you'll wear when walking when you purchase your shoes, and remember that you'll likely need a larger-sized shoe than you normally wear if you plan to wear thick socks. Shoes should have good arch support and a slightly elevated heel with stiff material to support the heel when walking and prevent wobbling. Trekking poles or other accessories may also help, depending upon the climate and terrain where you'll be walking.
One final note. Spin class is interval training. It's done at gyms on special spin cycles with an instructor who barks out orders to increase the intensity and then slow down to catch your breath. It's addictive, and people who do it regularly swear by it. You should already be doing some aerobic exercise and be reasonably conditioned before you try it, but I recommend it if you're looking for one of the toughest workouts around.
HealthStatus has been operating since 1998 providing the best interactive health tools on the Internet, millions of visitors have used our health risk assessment, body fat and calories burned calculators. The HealthStatus editorial team has continued that commitment to excellence by providing our visitors with easy to understand high quality health content for many years.
Their conclusion was the same as the plea issued by the Surgeon General: "Every U.S. adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, or preferably all, days of the week." The researchers determined that intermittent as well as sustained activity can be beneficial. In other words, on days when you can't fit in a 30-minute walk, you can still garner fitness benefits by taking two or more shorter walks squeezed in throughout the day. This may seem somewhat confusing to those of you who are well acquainted with previous recommendations to exercise for a sustained period of 20 to 60 minutes. The Surgeon General's report is not meant to overshadow or replace these previously recommended exercise guidelines.
Getting a solid eight hours snoozing in the sack is one of the most important things you can do for your health. But sometimes that’s easier said than done. Thankfully a brisk walk is basically Ambien, minus the pill (and the scary sleep-walking stories). In a large meta-analysis of sleep studies, researchers found that regular walkers had longer and better quality sleep. And for those unlucky few who still had insomnia? Walking helped reduce the number of sleepless nights they experienced. Find out which side of the road is safest for walking and why. 

Many people aim for a daily goal of 10,000 steps (or about 5 miles)—and an industry of fitness tracking devices has emerged to support them—but that magic number didn’t originate from scientific research, says John Schuna Jr., Ph.D., assistant professor of kinesiology at Oregon State College of Public Health. “It was first used in a Japanese marketing effort associated with one of the first commercial pedometers.” The device was called “manpo-kei,” which literally means "10,000 steps meter" in Japanese. 
Before beginning any exercise program, especially if you have heart or other health issues, talk to your doctor. If you’re not doing much aerobic exercise at all currently: “Start with a lighter volume of aerobic exercise and gradually work your way toward some specific goals,” advises Tripps. Over time, as you improve your aerobic fitness, you will be able to increase your exercise intensity.
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Your heart rate increases in direct correlation with the intensity of the exercise. Heart rate levels can vary significantly from one person to another based on fitness level, genetics, environment, and exercise tolerance. If you wish to train based on heart rate, contact your health care provider to determine what the appropriate range is for you. Some medications, most often blood pressure drugs, control heart rate, making it impossible to determine exercise intensity in this way. Ask your physician to determine if you are on any of these medications.
4. Better memory and cognitive function. A clinical trial of older adults in Japan published in the Journal of the American Geriatrics Society in 2015 found that after 12 weeks, men and women in a prescribed daily walking exercise group had significantly greater improvements in memory and executive function (the ability to pay focused attention, to switch among various tasks, and to hold multiple items in working memory) compared with those in a control group who were told just to carry on with their usual daily routine.
High intensity interval training, which involves alternating periods of intense effort with recovery periods, can help you blast away calories. In 2014, researchers for the journal Applied Physiology, Nutrition, & Metabolism found that a 20-minute high intensity interval training workout boosted metabolism just as much as 50 minutes of cycling at a steady pace during the 24 hours following the exercise. In the study, participants in the interval training group cycled at a sprint pace for 60 seconds and then recovered for 60 seconds following each sprint. Add high intensity interval training to your routine to increase your metabolism in less time!
Inevitably, this made me a little smug; equally inevitably, it made me tell anyone who’d listen that they, too, should do this amazing thing I was doing. Walking is the only thing I ever evangelise about, because, unlike everything else that makes me feel good (meditation, Jaffa cakes, the fantasy fiction genre, the TV show River and buying a good Flat White) walking is the one thing I truly believe will work for everyone. Anyone who can walk, should walk.
I recommend using a pedometer, or better yet, one of the newer wearable fitness trackers, to keep track and find out how far you normally walk. At first, you may be surprised to realize just how little you move each day. Tracking your steps can also show you how simple and seemingly minor changes to the way you move around during the day can add up. Plus, it’s motivating to see your steps increase throughout the day, which makes it easier to push yourself a little farther to reach your 10,000-step goal.
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Heavier people burn calories at a quicker rate than lighter people during every form of exercise, including walking. According to the University of Maryland Medical System, a 120-pound person who walks for 60 minutes at a moderate pace of 2 mph burns about 256 calories. People who weigh 180 and 240 pounds, however, burn about 384 and 512 calories, respectively, during the same length of walk at the same speed.

High intensity interval training, which involves alternating periods of intense effort with recovery periods, can help you blast away calories. In 2014, researchers for the journal Applied Physiology, Nutrition, & Metabolism found that a 20-minute high intensity interval training workout boosted metabolism just as much as 50 minutes of cycling at a steady pace during the 24 hours following the exercise. In the study, participants in the interval training group cycled at a sprint pace for 60 seconds and then recovered for 60 seconds following each sprint. Add high intensity interval training to your routine to increase your metabolism in less time!

So how many calories are you really torching? “For an average height woman of 130 pounds walking at a typical speed of 2.9 miles per hour, the total energy expended to walk one mile would be 81 kilocalories (kilocalories is the proper name for what most people refer to as calories),” says study co-author Peter Weyand, Ph.D., a biomechanics professor and director of the Locomotor Performance Laboratory at Southern Methodist University. To compare: The old equation predicts you'll burn just 68 calories per mile at 2.9 miles per hour, says Weyand. “For a faster walk of four miles per hour or so, the number of kcals burned increases to about 95 per mile,” he says. 
Surgeon General: The Surgeon General recommends 30 minutes or more of accumulated moderate intensity physical activity on five or more days per week to improve health and fitness. "Accumulated" means you can do it in shorter bouts throughout the day (for example, 10- or 15-minute intervals throughout the day), and "moderate intensity" means you feel warm and slightly out of breath when you do it. You can read more about the Surgeon General's "lifestyle" recommendation at: www.cdc.gov/nccdphp/sgr/sgr.htm.
AAOS does not endorse any treatments, procedures, products, or physicians referenced herein. This information is provided as an educational service and is not intended to serve as medical advice. Anyone seeking specific orthopaedic advice or assistance should consult his or her orthopaedic surgeon, or locate one in your area through the AAOS Find an Orthopaedist program on this website.

HealthStatus has been operating since 1998 providing the best interactive health tools on the Internet, millions of visitors have used our health risk assessment, body fat and calories burned calculators. The HealthStatus editorial team has continued that commitment to excellence by providing our visitors with easy to understand high quality health content for many years.


Physical therapist, Col. Pauline Potts and Dr. Kenneth Cooper, both of the United States Air Force, advocated the concept of aerobic exercise. In the 1960s, Cooper started research into preventive medicine. He conducted the first extensive research on aerobic exercise on over 5,000 U.S. Air Force personnel[13][14] after becoming intrigued by the belief that exercise can preserve one's health. Cooper published his ideas in a 1968 book titled, "Aerobics". In 1970, he created his own institute (the Cooper Institute) for non-profit research and education devoted to preventive medicine and published a mass-market version of his book "The New Aerobics" in 1979. Cooper encouraged millions into becoming active and is now known as the "father of aerobics".[15][16] Aerobics developed as an exercise form in the 1970s and became popular worldwide in the 1980s after the release of Jane Fonda's exercise videos in 1982.[17][18]
Walking is a low-cost and effective form of exercise. However, the wrong type of shoe or walking action can cause foot or shin pain, blisters and injuries to soft tissue. Make sure your shoes are comfortable, with appropriate heel and arch supports. Take light, easy steps and make sure your heel touches down before your toes. Whenever possible, walk on grass rather than concrete to help absorb the impact.
Typically aerobic fitness is measured as the highest oxygen consumption achieved by a subject on a treadmill or cycle ergometer. Figure 46.8 shows that O2 uptake increases with leg power output to the limit of uptake at VO2max. This power output by the legs represents a direct measure of aerobic exercise performance that can be related to the muscle properties governing the demand and supply of ATP. Our focus is on how these muscle properties determine aerobic leg performance; specifically, how muscles generate and use ATP in power production and how the changes in muscle properties with age affect muscle power production.
If you haven’t been active for a while, you may find walking is an easy way to get started. But it will also be important to keep your motivation. Begin slowly and gradually increase how much walking you do. You might find it helps to set yourself goals. There are lots of apps that can count your steps, or you could use a pedometer, so your goals can be specific and measurable.
Cooper himself defines aerobic exercise as the ability to use the maximum amount of oxygen during exhaustive work. Cooper describes some of the major health benefits of aerobic exercise, such as gaining more efficient lungs by maximizing breathing capacity, thereby increasing ability to ventilate more air in a shorter period of time. As breathing capacity increases, one is able to extract oxygen more quickly into the blood stream, increasing elimination of carbon dioxide. With aerobic exercise the heart becomes more efficient at functioning, and blood volume, hemoglobin and red blood cells increase, enhancing the ability of the body to transport oxygen from the lungs into the blood and muscles. Metabolism will change and enable consumption of more calories without putting on weight. Aerobic exercise can delay osteoporosis as there is an increase in muscle mass, a loss of fat and an increase in bone density. With these variables increasing, there is a decrease in likelihood of diabetes as muscles use sugars better than fat. One of the major benefits of aerobic exercise is that body weight may decrease slowly; it will only decrease at a rapid pace if there is a calorie restriction, therefore reducing obesity rates.[19]

That’s because the body requires energy to recover from exercise. “The greater the intensity and volume, the more calories will be burned after the exercise is completed,” explains Iain Hunter, a professor of exercise sciences at Brigham Young University. When exercising, you burn some of your stored fuels; replenishing those stores takes energy. Your body uses energy to repair any microdamage from exercise as well. Plus, “along with caloric expenditure, there are many other benefits to higher intensity exercise, such as increased bone density, improved strength and endurance, more resilient cartilage and other tissues that degrade over time, and psychological health.”
Complete your workout with a three to five minute cooldown. It will give your muscles a chance to slow down gradually and reduce the risk of dizziness. Individuals who stop aerobic exercise abruptly can experience "pooling" of blood in the legs from standing still right after exertion. Cooling down is important after any aerobic activity, so always make sure to take three to five minutes at the end of your workout to slow down gradually.

These changes yield major heart health benefits, with research published in the American Journal of Cardiology showing that aerobic training is the most efficient method of exercise for improving cardiovascular health. (2) Aerobic exercise can help lower your cholesterol, reduce your risk of type 2 diabetes, improve your immune function, and lower your blood pressure, Jonesco says.
Utilize the Incline Feature: “Treadmills have a variety of uses and one of them that many people don't take advantage of is the incline feature. Walking or running on a treadmill is meant to simulate how you walk or run outside. The incline feature turns what could be compared to walking or running on a sidewalk, into a motion more similar to walking up a mountain,” says Crockett. “Adjusting the incline on a treadmill has several benefits. Your workout intensifies because you're placing more demand on the body to keep up with the machine. The higher you set the incline, the more energy your body is forced to use to help activate your glutes, quadriceps and calves, all of which have to put in overtime when the incline is increased. This increase of energy burns more calories and depending on your weight and cardiovascular endurance can also burn more fat.”
Aerobic capacity is a measure of the ability to perform oxidative metabolism. Multiple systems are involved, including the pulmonary, cardiac, vascular, and musculoskeletal systems. Patients with MD have lower aerobic capacity, especially those patients with aggressive forms of MD (Sockolov et al., 1977; Edwards, 1980; Haller and Lewis, 1984; Lewis, 1984; Wright et al., 1996). Poor aerobic capacity results in reduced activity levels. Other organ dysfunction, such as decline in pulmonary status and cardiomyopathy, may further contribute to declining levels of aerobic capacity.
“Cardiovascular health is defined by your capacity to exert yourself,” says Nicole Belkin, MD, an orthopedic surgeon at NewYork-Presbyterian/ Columbia University Medical Center. “Regular physical activity trains the cardiovascular system to expand the level of demand and increase its capacity. This results in increased blood flow and blood volume to the heart.”
Indoor cycling is a group exercise class performed on stationary bikes. During the class, the instructor guides you through simulated flat roads, hill climbing, sprints, and races, while you control resistance on your bike to make the pedaling as easy or difficult as instructed. It is a fun, vigorous cardiovascular workout. The instructor, the people around you, and the music help keep you motivated.
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There is also an ever increasing array of affordable home fitness products available, such as steps, skipping ropes (remember to put your breakables a safe distance away), rebounders (rebounding is considered by NASA to be the “most efficient and effective exercise yet devised by man”), dance mats that you can use with your games console and exercise videos so that you can workout with your favourite celebrity.
Aerobic training increases the rate at which oxygen inhaled is passed on from the lungs and heart to the bloodstream to be used by the muscles. Aerobically fit athletes can exercise longer and harder before feeling tired. During exercise they have a slower heart rate, slower breathing rate, less muscle fatigue, and more energy. After exercise, recovery happens more quickly. Aerobic fitness can be measured in a laboratory setting while exercising on a treadmill or bicycle. This is called maximal oxygen uptake or VO2 max.
Fitness can be pricey! Money for a gym membership, home exercise equipment, workout clothes, and shoes adds up fast. But it doesn’t have to. Walking needs absolutely nothing to do it—even shoes are optional!—but still provides great health benefits. And not only does it save you money on things but it also saves you money in healthcare. Experts at Harvard estimate that for each dollar spent on preventative health, including time spent walking, you save $2.71 in future health costs. Use these easy strategies to lose more weight while walking.
Physical therapist, Col. Pauline Potts and Dr. Kenneth Cooper, both of the United States Air Force, advocated the concept of aerobic exercise. In the 1960s, Cooper started research into preventive medicine. He conducted the first extensive research on aerobic exercise on over 5,000 U.S. Air Force personnel[13][14] after becoming intrigued by the belief that exercise can preserve one's health. Cooper published his ideas in a 1968 book titled, "Aerobics". In 1970, he created his own institute (the Cooper Institute) for non-profit research and education devoted to preventive medicine and published a mass-market version of his book "The New Aerobics" in 1979. Cooper encouraged millions into becoming active and is now known as the "father of aerobics".[15][16] Aerobics developed as an exercise form in the 1970s and became popular worldwide in the 1980s after the release of Jane Fonda's exercise videos in 1982.[17][18]

With everything else in place – your hips lifted, your neck long and straight – the ball-and-socket joint of the shoulder should be liberated and your arms should shuffle themselves quite freely and intuitively into the right movement pattern. Except that it’s not quite that simple: if you want to use them as agents of acceleration, and you do, you have to use more deliberation. Move your arms across to the centre of your body and then quite far back.
Physical activity such as walking, jogging, indoor cycling, or aerobic dancing are all examples of aerobic exercise that strengthen the heart and lungs, therefore improving your body's utilization of oxygen. For general health, aim for a 30-minute workout (or three 10-minute workouts per day) three to five days a week at moderate intensity. Moderate intensity refers to an activity that will increase your breathing and get your heart beating fast. You should be able to talk with ease during moderate intensity workouts, though trying to sing would be more challenging.
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