HEALTH BENEFITS OF WALKING

Walking. You do it everyday, and you probably didn’t even know it actually keeps you alive and well. Most people do it and even take it for granted, without so much as giving it a thought. Walking is actually one of the best exercises anybody can ever do at any given time. What makes walking so good as an exercise is that everyone who is able can benefit from it. Did you know these benefits of walking as exercise?

• Provides aerobic fitness for the body
• Add years to a person’s life, by reducing chances of heart disease and hypertension
• Aids in the prevention of diabetes, breast cancer, and heart attacks
• Helps in preventing onset of colds
• Lower death rate
• Helps lower LDL cholesterol and reduces risk of developing glaucoma
• Helps you become more active even in the latter years of their life
• Increases the metabolism significantly, helping fight off weight issues and obesity
• Helps improve mood and attitude
• Maintains joint flexibility even in the latter years
• Improved the brain’s cognitive functions
• Alleviates the onset and effect of depression
• Helps prevent physical disability in elderly people
• Removes abdominal fat
• Aids in increasing whole-body bone density and reduces chances of developing osteoporosis
• Help prevent colon cancer
• Decreases stress and anxiety
• Helps prevent constipation
• Promotes better sleep
• Helps control joint swelling, inflammation, and pain from arthritis

These are actually just some of the benefits of walking as exercise. Better results can actually be seen if a regular pattern of walking is developed, with intervals of increased intensity and frequency, so as to provide more “challenge”. Considering that walking is one of the most natural things a person can do, it is practically the easiest, apart from breathing exercises, to do if one wishes to maintain good health. Add to that the fact that a moderate level of weight training is already involved in walking exercises, since body weight is already included.

SHORT BURSTS OF EXERCISE CAN REALLY ADD UP TO AN EFFECTIVE WORKOUT

Experts recommend 30 to 60 minutes of exercise on most days of the week. However you don't have to do it all at once. If it's more convenient for you to break up exercise into three or four sessions a day, that will be just as effective as one longer session, maybe even better. The only thing you may not like about breaking your exercise up into smaller sessions would be that those sessions will have to be more intense if you expect to see a change in your body. Three 10-minute bouts of exercise is very good, but don't expect dramatic changes in cholesterol or blood pressure from low-intensity exercise. People  don't want to hear this, but intensity is what matters. Breathing hard is a good indication that you're getting a significant metabolic benefit. But even when it comes to short bouts, check with your doctor to make sure you're ready for the intensity and then break it up into whatever routine works for you.

EAT BRIGHT & LIVE WELL

PINK:  

GRAPEFRUIT is brimming with vitamin C an immune system booster and possible champion in  the fight against  wrinkled skin. Plus it may help increase physical strength in the elderly.

RASPBERRIES pack a dietary punch of fiber and are high in vitamin C


RED:

TOMATOES contain lycopene, a carotenoid that gives them their bright red blush. Limited research indicates lycopene may protect against prostate cancer and heart disease.

RED POTATOES may be small but they are a good source of vitamin B6 and potassium and an excellent source of vitamin C.

RED ONIONS add big flavor to dishes along with vitamin C and dietary fiber. They are slightly milder than yellow onions.

GROUND CHILE PEPPER adds piquancy and a spicy hit to foods without adding any sodium.


ORANGE:

ORANGES serve up an abundance of vitamin C. The peel, which can be used as zest in cooking and baking, is as nutrient-rich as the pulp.

MANGOES get their orange hue from beta-carotene, which helps support eye health and may boost immunity against colds and infections.

PEACHES are more than sweet and juicy refreshers. They also contain dietary fiber, vitamin A and potassium.


YELLOW:

PINEAPPLES are an excellent source of vitamin C.

LEMONS boost flavors naturally but are also an excellent source of vitamin C.

LEMON SORBET that's fat-free is a smart, palate-cleansing choice for a healthier-than-average dessert.

HONEY makes a great choice for anyone looking for a natural sweetener.


GREEN:  

BIBB LETTUCE brings a crisp, crunchy bite to the table while offering a significant amount of vitamin K, which is essential to blood clotting. And some studies suggest it is important for promoting bone health.

EDAMAME (soy beans) is an excellent source of folate or vitamin B9, which is crucial to fetal neural tube development. It also provides protein.

FRESH MINT adds a lively note to recipes and can be used as a flavor enhancer in place of salt.

CUCUMBERS are a low-calorie, fat-free way to add vitamin K to your plate.

FRESH PARSLEY contains beta-carotene and vitamin C. 


BLUE:

BLUEBERRY PRESERVES that are reduced-sugar or sugar-free bring intense flavor with fewer calories and refined carbs.

BLUE CHEESE in small amounts offers a luxurious way to add calcium, protein and phosphorus to your diet.

BLUEBERRIES are a top fruit source of antioxidants, a good source of fiber and an excellent source of vitamin C. Eating a cup of blueberries each week may reduce your risk for developing high blood pressure, a major risk factor for heart disease and stroke.


PURPLE:

GRAPES are rich in health-protecting antioxidants, including resveratol and flavonoids. Additionally they may provide heart benefits. 

PLUMS are rich in antioxidants and are an excellent source of vitamin C. They also contains beta-carotene and are a good source of vitamin A and vitamin K. 

WALKING: The Perfect Exercise

Walking is the perfect exercise, all you need is a good pair of sneakers and a place to walk. Walking stimulates every area of your body at once. You can walk as slow or as fast as you want and you'll still receive excellent benefits. Some of the benefits of walking are: lowers risk of stroke, clears your mind, prevent colds, create weight loss, strengthen your bones, deflects diabetes, create bonding (when done as a group), increases sex life, add years to your life etc. 

Start walking, Hosean!