COMMENTS Walking is one of the best ways to kick your stress eating habits to the curb. It doesn't work in isolation though. The ideal way to beat a stress eating disorder it to meditate, get good sleep and walk around 10,000 steps a day. Experts believe that stress eating is more often a symptom of an emotional or psychological problem. Walking releases endorphin into your system and reverses the cortisol levels in your body, helping you curb stress eating.
Sedentary lifestyles have repeatedly been held partially responsible for the excessive poundage. This is why many groups, including the American Heart Association (AHA), the National Association for Sport & Physical Education (NASPE), and AARP, are now promoting campaigns on how to incorporate physical activity into daily life. And since these organizations recognize the challenge of getting people moving, many have included fitness walking into their recommendations.
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.
“Carrying extra weight will increase the intensity and your calories burned without requiring a lot of extra effort, depending on the weight you use,” adds Spraul. "You can hold dumbbells in your hands or put some heavy books in a backpack — whatever works for you! It doesn't have to be complicated. Just make sure that the added weight is not throwing you off balance.”
Long walks help you clear your head, pace your thoughts and calm you down, figuratively speaking. The benefits of walking seem so obvious that they're rarely discussed. We forget how it's great exercise that also helps you tone your legs, shed the extra weight and doesn't need you to have an exclusive gym membership. It quickens your heart beat, circulating more blood and oxygen to your muscles and your organs, including the brain. Experts suggest that brisk walking for 30 minutes at a moderate speed can help you burn 150 to 200 calories.
Osteoporosis is a disease characterized by low bone density, which can lead to an increased risk of fracture. The good news is that exercise may increase bone density or at least slow the rate of decrease in both men and women. It may not work for everyone, and the precise amount and type of exercise necessary to accrue benefits is unknown, but there is evidence that it can help. In children there is good news, too. It seems that active children have greater bone density than sedentary children and that this may help prevent fractures later in life.
But once you could do it instinctively, I can’t imagine why you’d go back to your regular walk. This is not a fitness walk; this is an everyday walk that happens to make you fit. As Hall lists the evidence in its favour, with the zeal of a person who loves to solve problems, WalkActive sounds further and further away from the amble, the mosey, the saunter.
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It should be noted that the MET approach was designed to build a classification system of different activities for research purposes - MET values "do not estimate the energy cost of physical activity in individuals in ways that account for differences in body mass, adiposity, age, sex, efficiency of movement, geographic and environmental conditions in which the activities are performed. Thus, individual differences in energy expenditure for the same activity can be large and the true energy cost for an individual may or may not be close to the stated mean MET level as presented in the Compendium." (as quoted from the main page of the Compendium of Physical Activities)
So where do you start? “The right place to start with walking intervals will depend on your current fitness level, but here's a treadmill interval template to test out and see what adjustments you need to make,” says Spraul. “Start by walking for 5 minutes at a comfortable speed with no incline to get warmed up. Once you're done there, increase the incline to 5 percent for 3 minutes (no need to increase the speed when you're first starting out). After those 3 minutes are up, return to 0 incline for 1 minute of rest, while keeping the same speed. Repeat this for 3-5 rounds, depending on how you're feeling. Then you can adjust as needed: To add difficulty, you can increase the ‘work’ time that you spend on the incline, decrease the time you spend ‘resting’ at 0 incline or increase the pace of each phase. Find what works for you, and slowly increase your difficulty over time to keep making progress!”