Friday, February 11, 2011
Sunday, January 9, 2011
10 Foods That Can Help You Sleep
Trying to get more shut-eye? Take a look at your diet. Eating the right foods in the hours before you hit the hay may help you fall asleep faster, say experts, and even improve the quality of your sleep. Keep reading for your get-sleepy grocery list, and remember to stop noshing two hours before bedtime to give your body enough time to properly digest.
Almonds
“Almonds are a winner,” says Jacob Teitelbaum, MD, medical director of the Fibromyalgia and Fatigue Centers, and author of the bestselling book From Fatigued to Fantastic! “They contain magnesium which promotes both sleep and muscle relaxation,” he says. “And they have the added benefit of supplying proteins that can help maintain a stable blood sugar level while sleeping, and help promote sleep by switching you from your alert adrenaline cycle to your rest-and-digest cycle.” Try this bedtime snack: Have a tablespoon of almond butter or a 1-ounce portion of almonds to help your body relax. Photo: Shutterstock
Tea
Yes, avoiding all caffeine in the evening hours is key, but some decaf varieties can help get you into sleep mode, says Dr. Teitelbaum. “Chamomile tea is a very helpful and safe sleep aid,” he says, adding that green tea is another good choice. “Green tea contains theanine, which helps promote sleep. Just be sure you get a decaf green tea if drinking it at bedtime.” Experts recommend trying a 1-cup serving of the hot stuff. Photo: Thinkstock
Miso Soup
You love to order this comforting, broth-based soup in Japanese restaurants, but keeping a few 8-ounce packs of instant miso soup at home may be key when you’re having trouble falling asleep, says Stella Metsovas, CN, a nutritionist in Laguna Beach, California. Here’s why: Miso contains amino acids that may boost the production of melatonin, a natural hormone that can help induce the yawns. Bonus: Research shows that warm liquids like soup and tea may also relieve cold symptoms, helping you sleep better when you're feeling under the weather. Photo: Shutterstock
Find out 9 surprising facts about your dreams and what they mean.
Banana
Worried about falling asleep tonight? Have a banana before bed, says Saundra Dalton-Smith, MD, an internist and the author of Set Free to Live Free: Breaking Through the 7 Lies Women Tell Themselves. “Bananas are an excellent source of magnesium and potassium, which help to relax overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin, the brain’s key calming hormones." Try this tasty and incredibly simple bedtime smoothie: Blend one banana with one cup of milk or soy milk (and ice, if desired). Pour and enjoy! Photo: Shutterstock
Dairy
Yogurt, milk and cheese do contain tryptophan, notes Dr. Dalton-Smith, but also have a surprising sleep-inducing nutrient: “Calcium is effective in stress reduction and stabilization of nerve fibers, including those in the brain." That means a serving of your favorite Greek yogurt before bed can not only help you sleep, but also help you stop worrying about the weird thing your boss said earlier at work. Photo: Thinkstock
Oatmeal
You eat it for breakfast, but could a bowl of warm oatmeal help you get more rest? Yes, says Stephan Dorlandt, a clinical nutritionist based in Southern California. “Think about it,” he says. “Oatmeal is warm,soft, soothing, easy to prepare, inexpensive and nourishing. It’s rich in calcium, magnesium, phosphorus, silicon and potassium—the who's who of nutrients known to support sleep.” But go easy on the sweeteners; too much sugar before bed can have an anti-calming effect. Instead, consider topping your bowl with fruit, like bananas (see above). Photo: Shutterstock
Hard-Cooked Egg
If you have trouble staying asleep at night, it may be because you didn’t eat a pre-bedtime snack high in protein, or perhaps your snack was too high in simple, high-sugar carbohydrates, like cake and candy. “The problem with simple carbs is that they can put you on a ‘sugar roller coaster’ and drop your blood sugar while you're sleeping, causing you to wake at 2 or 3 in the morning,” says Dr. Teitelbaum. A better bet? “Eat an egg, cheese, nuts or other protein-rich snack instead,” he says, “so you can not only fall asleep, but stay asleep.” Photo: Shutterstock
Edamame
Craving a salty snack before bed? Turn to lightly salted edamame, says Dr. Dalton-Smith—especially if you’re dealing with menopause-related symptoms. “The natural estrogen-like compounds found in soy-based products can be very beneficial in controlling those nighttime hot flashes that can disturb your sleep,” she says. If it’s crackers and dip you’re craving, try making this easy edamame recipe: In a food processor, blend together 2 cups of shelled, cooked edamame with 1 tsp salt, a drizzle of olive oil and 1 clove garlic (optional) until smooth. Photo: Thinkstock
Cherries
Oddly, a glass of cherry juice may be an effective way to fall asleep faster, says a team of researchers from the University of Pennsylvania and University of Rochester. In their study, they found that cherries, particularly tart cherries, naturally boosted the body’s supply of melatonin, which helped people with insomnia. While the jury is still out on how much juice or how many cherries are needed to make you sleepy, experts say sipping a glass of cherry juice (available at most natural foods stores) or having a serving of fresh, frozen or dried cherries before bedtime couldn’t hurt. Photo: Thinkstock
Cereal
There’s no need to feel guilty about having a small bowl of cereal before bed, especially if it’s a low-sugar, whole-grain cereal. Not only is it a healthy snack (make sure you top it with milk to give your body the protein it needs), but it may also help you snooze. “Complex carbohydrate–rich foods increase the availability of tryptophan in the bloodstream, increasing the sleep-inducing effects,” says Dr. Dalton-Smith. Bonus: Top your bowl with a sprinkling of dried cherries (see above) for extra help catching your zzz's. Photo: Thinkstock
Almonds
“Almonds are a winner,” says Jacob Teitelbaum, MD, medical director of the Fibromyalgia and Fatigue Centers, and author of the bestselling book From Fatigued to Fantastic! “They contain magnesium which promotes both sleep and muscle relaxation,” he says. “And they have the added benefit of supplying proteins that can help maintain a stable blood sugar level while sleeping, and help promote sleep by switching you from your alert adrenaline cycle to your rest-and-digest cycle.” Try this bedtime snack: Have a tablespoon of almond butter or a 1-ounce portion of almonds to help your body relax. Photo: Shutterstock
Tea
Yes, avoiding all caffeine in the evening hours is key, but some decaf varieties can help get you into sleep mode, says Dr. Teitelbaum. “Chamomile tea is a very helpful and safe sleep aid,” he says, adding that green tea is another good choice. “Green tea contains theanine, which helps promote sleep. Just be sure you get a decaf green tea if drinking it at bedtime.” Experts recommend trying a 1-cup serving of the hot stuff. Photo: Thinkstock
Miso Soup
You love to order this comforting, broth-based soup in Japanese restaurants, but keeping a few 8-ounce packs of instant miso soup at home may be key when you’re having trouble falling asleep, says Stella Metsovas, CN, a nutritionist in Laguna Beach, California. Here’s why: Miso contains amino acids that may boost the production of melatonin, a natural hormone that can help induce the yawns. Bonus: Research shows that warm liquids like soup and tea may also relieve cold symptoms, helping you sleep better when you're feeling under the weather. Photo: Shutterstock
Find out 9 surprising facts about your dreams and what they mean.
Banana
Worried about falling asleep tonight? Have a banana before bed, says Saundra Dalton-Smith, MD, an internist and the author of Set Free to Live Free: Breaking Through the 7 Lies Women Tell Themselves. “Bananas are an excellent source of magnesium and potassium, which help to relax overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin, the brain’s key calming hormones." Try this tasty and incredibly simple bedtime smoothie: Blend one banana with one cup of milk or soy milk (and ice, if desired). Pour and enjoy! Photo: Shutterstock
Dairy
Yogurt, milk and cheese do contain tryptophan, notes Dr. Dalton-Smith, but also have a surprising sleep-inducing nutrient: “Calcium is effective in stress reduction and stabilization of nerve fibers, including those in the brain." That means a serving of your favorite Greek yogurt before bed can not only help you sleep, but also help you stop worrying about the weird thing your boss said earlier at work. Photo: Thinkstock
Oatmeal
You eat it for breakfast, but could a bowl of warm oatmeal help you get more rest? Yes, says Stephan Dorlandt, a clinical nutritionist based in Southern California. “Think about it,” he says. “Oatmeal is warm,soft, soothing, easy to prepare, inexpensive and nourishing. It’s rich in calcium, magnesium, phosphorus, silicon and potassium—the who's who of nutrients known to support sleep.” But go easy on the sweeteners; too much sugar before bed can have an anti-calming effect. Instead, consider topping your bowl with fruit, like bananas (see above). Photo: Shutterstock
Hard-Cooked Egg
If you have trouble staying asleep at night, it may be because you didn’t eat a pre-bedtime snack high in protein, or perhaps your snack was too high in simple, high-sugar carbohydrates, like cake and candy. “The problem with simple carbs is that they can put you on a ‘sugar roller coaster’ and drop your blood sugar while you're sleeping, causing you to wake at 2 or 3 in the morning,” says Dr. Teitelbaum. A better bet? “Eat an egg, cheese, nuts or other protein-rich snack instead,” he says, “so you can not only fall asleep, but stay asleep.” Photo: Shutterstock
Edamame
Craving a salty snack before bed? Turn to lightly salted edamame, says Dr. Dalton-Smith—especially if you’re dealing with menopause-related symptoms. “The natural estrogen-like compounds found in soy-based products can be very beneficial in controlling those nighttime hot flashes that can disturb your sleep,” she says. If it’s crackers and dip you’re craving, try making this easy edamame recipe: In a food processor, blend together 2 cups of shelled, cooked edamame with 1 tsp salt, a drizzle of olive oil and 1 clove garlic (optional) until smooth. Photo: Thinkstock
Cherries
Oddly, a glass of cherry juice may be an effective way to fall asleep faster, says a team of researchers from the University of Pennsylvania and University of Rochester. In their study, they found that cherries, particularly tart cherries, naturally boosted the body’s supply of melatonin, which helped people with insomnia. While the jury is still out on how much juice or how many cherries are needed to make you sleepy, experts say sipping a glass of cherry juice (available at most natural foods stores) or having a serving of fresh, frozen or dried cherries before bedtime couldn’t hurt. Photo: Thinkstock
Cereal
There’s no need to feel guilty about having a small bowl of cereal before bed, especially if it’s a low-sugar, whole-grain cereal. Not only is it a healthy snack (make sure you top it with milk to give your body the protein it needs), but it may also help you snooze. “Complex carbohydrate–rich foods increase the availability of tryptophan in the bloodstream, increasing the sleep-inducing effects,” says Dr. Dalton-Smith. Bonus: Top your bowl with a sprinkling of dried cherries (see above) for extra help catching your zzz's. Photo: Thinkstock
Thursday, November 18, 2010
Tuesday, November 16, 2010
Saturday, May 8, 2010
Health Benifits of Beer
Health benefits of Beer
Who ever thought there would be health benefits to drinking beer? Well, there are, and scores of them!
Beer and its magnificent research
Studies have revealed that beer can produce the same benefits as drinking wine. Whether you prefer ales, lagers, stout, bitter or wheat beers, studies show that one drink a day for women or up to two drinks a day for men will reduce your chances of strokes, heart and vascular disease. It’s no secret that the stroke is the 3rd leading cause of death in the U.S. and the leading cause of serious, long-term disabilities.
What’s interesting is that it was proven that those who drank one beer a week compared to those who drank one beer a day experienced no variance in reducing stroke risks. It is said that light to moderate drinkers will decrease their chances of suffering a stroke by 20%. A researcher at the Texas Southwestern Medical Center reported that those who consume moderate amounts of beer (one to two a day at the most) have a 30-40% lower rate of coronary heart disease compared to those who don’t drink. Beer contains a similar amount of ‘polyphenols’ (antioxidants) as red wine and 4-5 times as many polyphenols as white wine. At times pregnant women were also allowed to have beer during their pregnancy to facilitate the baby and help him slide out easily from the mother’s womb.
Alcohol has also been attributed of its ability to increase the amount of good cholesterol (HDL) into the bloodstream as well as help to decrease blood clots. As a conditioner too, beer has excellent results on adding up to the shine of your hair. As it contains vitamin B6, which prevents the build-up of amino acid called homocysteine that has been linked to heart disease, you're sure to have a healthy hear too.
Some interesting facts for you to ponder upon.
* Beer is nutritious if consumed in moderation
* That beer is fat-free and cholesterol free?
* Beer has a relaxing effect on the body thereby reducing stress.
* It can help you sleep better
* It helps prevent heart disease and improves the blood circulation
* It has proven to have positive effects on elderly people. It helps to promote blood vessel dilation, sleep, and urination.
On an average beer contains the following:
0mg of cholesterol
0g of fat
13g of carbohydrate
25mg of sodium protein, calcium, potassium, phosphorus and vitamins B, B2, and B6
The health risks of beer
Ever heard of the ‘beer belly’? In a German study, Gerard Klose said ‘dangers begin to emerge in men measuring more than 94 centimeters around the middle, and become "really risky" at a girth of 102 centimeters’. ‘Too much fat’, he said, ‘makes diabetes, certain forms of cancer and heart disease a distinct possibility’.’
It’s no secret that high levels of fat accumulated on the body is unhealthy and can cause serious illness over time. An article in the London Times reports that fat that collects around the internal organs to form the typically male beer belly will also find its way into the bloodstream and in turn, raise your cholesterol levels. This leads to heart and vascular disease and strokes. So its best to drink in moderation. Cheers to that! Hic!
Source: http://www.buzzle.com/editorials/12-23-2004-63330.asp
Tuesday, April 27, 2010
Benifits Of Walking
Some Basic Benefits of Walking
Just think. You can leave that couch behind, get great exercise, improve your health and fitness...and start to feel great again. The benefits of walking are all for free! Just by putting one foot in front of another. As some of the young 'uns say these days-'How good a deal is that!
Need more reasons? When you walk, you reduce your blood pressure and improve your cardiovascular functions. Heart health is huge in enjoying a healthier lifestyle. That alone makes it worth getting back out there doesn't it?
When you walk, it has a positive impact on your weight and age-related illnesses. It helps build muscle strength and endurance and ...maintain healthier bones and joints. Result? Fewer aches and pain.
More benefits of walking! Your stress level is diminished and...you've slowed down the aging process. You leave the extra baggage in the 'caboose' behind! Very sweet indeed!
And...your renewed energy gives you the urge (and ability) to start doing more outdoor activities with your family and friends. Maybe your grandkids.
Off the couch and well on your way to adding the fun back into your life. At the end of the day, that's what it's all about, isn't it?
Enough benefits of walking for now? Almost ready? Let's Start Walking?
Just before you do though it's time to ...
See Your Doctor Or Health Professional First!
Have you noticed that we really love the walking part? Great!
There's a couple of parts we must defer to the experts on though.
First you need to check with your doctor or health professional and let him or her know you want to start this new walking program. Get your 'green light' so you can be on your way to enjoying the many benefits of walking!
While you're there, you need to talk also about eating healthy and following a really good diet! Get specific diet and nutrition guidance designed just for you.
Got your 'green light'? Great!
Now you're ready. Let's Start Walking!
Or you're welcome to discover...
A Few More Benefits Of Walking*
Controlling Your Weight
Natural Anti-Aging
Maintaining Your Blood Pressure
Walking is Good For Your Brain
Walking Reduces Risk of Breast & Colon Cancer
Walking Helps Prevents Type 2 Diabetes
Heart Health
Walking Helps Alleviate Symptoms of Depression
Walking Improves Fitness
Walking Improves Your Daily Physical Functioning
Walking Is Good For Your Bones
*Special Note: References to studies cited in the following were sourced from MedicineNet.com, part of the WebMD network, Archives of Internal Medicine, Canadian Cancer Society, American Journal of Clinical Nutrition, American Journal of Preventive Medicine, Journal of Epidemiology. Specific references are included where available.
Controlling Your Weight
Weight loss by walking! A great way to control your weight. You daily walking actually burns calories and you feel the difference. Those calories burned walking actually increase as your walking distance and speed increases.
You gain a new sense of energy. It's the start of your walking journey to be the best you can be!
Natural Anti-Aging
Fitness walking gives you great cardiovascular exercise, gets your heart rate up, reduces cholesterol, builds muscle and burns fat. You feel better and you're happier. Add those all up and you're enjoying natural anti aging and slowing the aging process!
Regular walking also increases your overall health by boosting your circulation, keeping your energy level up and your spirits high. You look and feel younger longer!
Walking in the sunshine helps your skin produce vitamin D, a vitamin essential to good health. Recent studies in both Canada and the US show that this essential vitamin can lower cancer rates, risk of death and risk of osteoporosis in people over 50.
Walking helps shape and tone your legs and butt, slims your waist and helps you sleep better. Your stress level goes down as you spirit goes up! More reasons to put a big smile on your face. You do age more slowly!
You just gotta love those benefits of walking now don't you!
(Return to More Benefits)
Maintaining Your Blood Pressure
A new study* shows that even if you do a little bit of weekly exercise, it's enough to lower your blood pressure and improve your overall fitness.
Thirty minutes of walking three times a week. Nine easy ten minute walks throughout the day and week.
Either way it's enough to have a healthy effect on your blood pressure. Works great on your measurements around the waist and hip too. Soon you'll be saying bye bye to some of your 'caboose'!
*Tully, M. Journal of Epidemiology and Community Health, Aug. 13, 2007; vol 61: pp 778-783
Walking is Good For Your Brain
In a study* on walking and cognitive function, researchers studied women who walked at an easy pace for at least 90 minutes each week. They found the women had significantly better cognitive function and less cognitive decline than women who walked less than 40 minutes per week.
Think about that!
*114th Annual Convention of the American Psychological Association, New Orleans, Aug. 11, 2006.
Walking Reduces the Risk of Breast and Colon Cancer
Women who walk briskly for between 75-150 minutes per week, had an 18% decrease in risk of breast cancer compared with inactive women.
Many studies show that exercise also helps prevent colon cancer. In individuals that had developed colon cancer, the benefits of exercise appeared to continue - both by increasing their quality of life and reducing their mortality.
Those are certainly powerful benefits of walking aren't they?
Walking Helps Prevents Type 2 Diabetes
The Diabetes Prevention* program showed that walking 150 minutes per week and losing just 7% of you body weight can reduce your risk of diabetes by 58%!
The new findings also show people don't need to run marathons or try starvation diets. Just walk! Seven percent weight loss is a reasonable goal don't you think?
That's a pretty easy way reduce your diabetes risk.
*Medical Author: Ruchi Mathur, M.D.,Medical Editor: William C. Shiel, Jr, MD, FACP, FACR
Heart Health
As you walk more and pick up momentum, you start to feel different...fitter and stronger! With this improvement you also improve your cardiovascular function and reduce the possibility of a heart attack. Walking strengthens your heart!
If you're a female who walk three hours or more a week, you reduce your risk of a heart attack or other coronary event by 35% compared to women who did not walk.
If you're a retired male who walks less than a mile a day, your risk of heart attack is nearly twice that of retired men that walk more than two miles per day!
Stop and think about how many friends or family have had a heart attack. Would reducing that possibility be one of the huge benefits of walking for you
Walking Helps Alleviate Symptoms of Depression
Walking for 30 minutes, three to five times a week for 12 weeks reduced symptoms of depression by 47% (as measured using a standard depression questionnaire).
It also gets you outside to get your daily dose of vitamin D. Your spirit is lifted.
No need to worry about meeting any grumpy walkers on your walks. Walkers are happy people! They're happy to stop and chat a bit before moving on.
You've found a fun way to meet new friends. That's one of the very special benefits of walking for sure!
Walking Improves Fitness
Walking just three times a week for 30 minutes can significantly increase cardiorespiratory fitness. Walk tall, look ahead, and swing your arms. Your circulation is improved. Your breathing is improved. You feel the spring in your steps!
Yup. Pretty soon you're a whole lot more fit and hooked for life!
Walking Improves Your Daily Physical Functioning
Research shows that walking improves your fitness and ability to carry out the activities of daily living. Things like dressing, bathing, grooming, personal hygiene. It has also been shown to help in the prevention of disabilities in older folks like us!
It helps you keep your balance. It keeps you stronger and more flexible. Everyday physical activities becomes easier. When it's easier it's sure a lot more fun!
Walking Is Good For Your Bones
Research shows that postmenopausal women who walk approximately one mile each day have higher whole-body bone density than women who walk shorter distances. It also shows that walking is effective in slowing the rate of bone loss from the legs.
Source: http://www.50plus-fitness-walking.com/benefits-of-walking.html
Just think. You can leave that couch behind, get great exercise, improve your health and fitness...and start to feel great again. The benefits of walking are all for free! Just by putting one foot in front of another. As some of the young 'uns say these days-'How good a deal is that!
Need more reasons? When you walk, you reduce your blood pressure and improve your cardiovascular functions. Heart health is huge in enjoying a healthier lifestyle. That alone makes it worth getting back out there doesn't it?
When you walk, it has a positive impact on your weight and age-related illnesses. It helps build muscle strength and endurance and ...maintain healthier bones and joints. Result? Fewer aches and pain.
More benefits of walking! Your stress level is diminished and...you've slowed down the aging process. You leave the extra baggage in the 'caboose' behind! Very sweet indeed!
And...your renewed energy gives you the urge (and ability) to start doing more outdoor activities with your family and friends. Maybe your grandkids.
Off the couch and well on your way to adding the fun back into your life. At the end of the day, that's what it's all about, isn't it?
Enough benefits of walking for now? Almost ready? Let's Start Walking?
Just before you do though it's time to ...
See Your Doctor Or Health Professional First!
Have you noticed that we really love the walking part? Great!
There's a couple of parts we must defer to the experts on though.
First you need to check with your doctor or health professional and let him or her know you want to start this new walking program. Get your 'green light' so you can be on your way to enjoying the many benefits of walking!
While you're there, you need to talk also about eating healthy and following a really good diet! Get specific diet and nutrition guidance designed just for you.
Got your 'green light'? Great!
Now you're ready. Let's Start Walking!
Or you're welcome to discover...
A Few More Benefits Of Walking*
Controlling Your Weight
Natural Anti-Aging
Maintaining Your Blood Pressure
Walking is Good For Your Brain
Walking Reduces Risk of Breast & Colon Cancer
Walking Helps Prevents Type 2 Diabetes
Heart Health
Walking Helps Alleviate Symptoms of Depression
Walking Improves Fitness
Walking Improves Your Daily Physical Functioning
Walking Is Good For Your Bones
*Special Note: References to studies cited in the following were sourced from MedicineNet.com, part of the WebMD network, Archives of Internal Medicine, Canadian Cancer Society, American Journal of Clinical Nutrition, American Journal of Preventive Medicine, Journal of Epidemiology. Specific references are included where available.
Controlling Your Weight
Weight loss by walking! A great way to control your weight. You daily walking actually burns calories and you feel the difference. Those calories burned walking actually increase as your walking distance and speed increases.
You gain a new sense of energy. It's the start of your walking journey to be the best you can be!
Natural Anti-Aging
Fitness walking gives you great cardiovascular exercise, gets your heart rate up, reduces cholesterol, builds muscle and burns fat. You feel better and you're happier. Add those all up and you're enjoying natural anti aging and slowing the aging process!
Regular walking also increases your overall health by boosting your circulation, keeping your energy level up and your spirits high. You look and feel younger longer!
Walking in the sunshine helps your skin produce vitamin D, a vitamin essential to good health. Recent studies in both Canada and the US show that this essential vitamin can lower cancer rates, risk of death and risk of osteoporosis in people over 50.
Walking helps shape and tone your legs and butt, slims your waist and helps you sleep better. Your stress level goes down as you spirit goes up! More reasons to put a big smile on your face. You do age more slowly!
You just gotta love those benefits of walking now don't you!
(Return to More Benefits)
Maintaining Your Blood Pressure
A new study* shows that even if you do a little bit of weekly exercise, it's enough to lower your blood pressure and improve your overall fitness.
Thirty minutes of walking three times a week. Nine easy ten minute walks throughout the day and week.
Either way it's enough to have a healthy effect on your blood pressure. Works great on your measurements around the waist and hip too. Soon you'll be saying bye bye to some of your 'caboose'!
*Tully, M. Journal of Epidemiology and Community Health, Aug. 13, 2007; vol 61: pp 778-783
Walking is Good For Your Brain
In a study* on walking and cognitive function, researchers studied women who walked at an easy pace for at least 90 minutes each week. They found the women had significantly better cognitive function and less cognitive decline than women who walked less than 40 minutes per week.
Think about that!
*114th Annual Convention of the American Psychological Association, New Orleans, Aug. 11, 2006.
Walking Reduces the Risk of Breast and Colon Cancer
Women who walk briskly for between 75-150 minutes per week, had an 18% decrease in risk of breast cancer compared with inactive women.
Many studies show that exercise also helps prevent colon cancer. In individuals that had developed colon cancer, the benefits of exercise appeared to continue - both by increasing their quality of life and reducing their mortality.
Those are certainly powerful benefits of walking aren't they?
Walking Helps Prevents Type 2 Diabetes
The Diabetes Prevention* program showed that walking 150 minutes per week and losing just 7% of you body weight can reduce your risk of diabetes by 58%!
The new findings also show people don't need to run marathons or try starvation diets. Just walk! Seven percent weight loss is a reasonable goal don't you think?
That's a pretty easy way reduce your diabetes risk.
*Medical Author: Ruchi Mathur, M.D.,Medical Editor: William C. Shiel, Jr, MD, FACP, FACR
Heart Health
As you walk more and pick up momentum, you start to feel different...fitter and stronger! With this improvement you also improve your cardiovascular function and reduce the possibility of a heart attack. Walking strengthens your heart!
If you're a female who walk three hours or more a week, you reduce your risk of a heart attack or other coronary event by 35% compared to women who did not walk.
If you're a retired male who walks less than a mile a day, your risk of heart attack is nearly twice that of retired men that walk more than two miles per day!
Stop and think about how many friends or family have had a heart attack. Would reducing that possibility be one of the huge benefits of walking for you
Walking Helps Alleviate Symptoms of Depression
Walking for 30 minutes, three to five times a week for 12 weeks reduced symptoms of depression by 47% (as measured using a standard depression questionnaire).
It also gets you outside to get your daily dose of vitamin D. Your spirit is lifted.
No need to worry about meeting any grumpy walkers on your walks. Walkers are happy people! They're happy to stop and chat a bit before moving on.
You've found a fun way to meet new friends. That's one of the very special benefits of walking for sure!
Walking Improves Fitness
Walking just three times a week for 30 minutes can significantly increase cardiorespiratory fitness. Walk tall, look ahead, and swing your arms. Your circulation is improved. Your breathing is improved. You feel the spring in your steps!
Yup. Pretty soon you're a whole lot more fit and hooked for life!
Walking Improves Your Daily Physical Functioning
Research shows that walking improves your fitness and ability to carry out the activities of daily living. Things like dressing, bathing, grooming, personal hygiene. It has also been shown to help in the prevention of disabilities in older folks like us!
It helps you keep your balance. It keeps you stronger and more flexible. Everyday physical activities becomes easier. When it's easier it's sure a lot more fun!
Walking Is Good For Your Bones
Research shows that postmenopausal women who walk approximately one mile each day have higher whole-body bone density than women who walk shorter distances. It also shows that walking is effective in slowing the rate of bone loss from the legs.
Source: http://www.50plus-fitness-walking.com/benefits-of-walking.html
Thursday, April 15, 2010
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