A Healthier You

Get your steps in, I hear it all the time now and I’m sure you do too.. Or sitting is the new smoking!

We have become too sedentary, so many people work from home now or spend too much time on our phones and not enough time moving our bodies! The human body isn’t made to sit still for hours on end, and it’s good for your circulation, joints, muscles and a clear mind to get up and move around more often than you probably are!

Benefits

Something as simple as a daily brisk walk can help you live a healthier life in many ways, here are some examples:

-Maintain a healthy weight and/or lose body fat

-Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes

-Improve cardiovascular fitness

-Strengthen your bones and muscles

-Improve muscle endurance

-Increase energy levels

-Improve your mood, cognition, memory and sleep

-Improve your balance and coordination

-Strengthen immune system

-Help digestion

-Reduce stress and tension

10,000 Steps daily

The recommended distance we should be walking each day (10,000 steps) is equivalent to about 5 miles (depending on your personal stride length.)

Adding a five-mile walk into your daily routine might not be realistic for your busy life but keep in mind that the steps can be added up all throughout your day. It could be 10 or 15 minutes on your lunch break while you talk on the phone with someone or waiting to pick the kids up from practice take 5 minutes to walk around the parking lot. Your regular movement going up and down the stairs at home or walking to car all add up!

How to get more steps in

-Park in the back of the parking lot

-Go back into the store to put your shopping cart away

-Don’t just let the dog out, take it for a walk

-Walk next to your kids while they ride bikes

-Walk in place while waiting in line

-Take the stairs instead of an elevator

-Walk around your house during TV commercials

-Use the bathroom farther away

-Walk to your coworkers desk instead of emailing a question

-Walk to your mail box instead of stopping at the end of the drive with your car to get it

LISS

LISS, or low-intensity steady-state cardio like running, cycling, swimming, brisk walking, and other cardio activities that require low-intensity exercise for longer periods or time typically 30-60 minutes.

Keeping your hear rate in the fat burning zone is ideal when doing LISS. What your base heart rate will vary depending on your age, see the chart to the right.

The biggest advantage to LISS is the low-intensity factor, less stress on your joints and less fatigue. Although running is considered LISS I would still opt to walk vs run to lessen the impact on my feet and knees.

How to track movement

We are lucky to be living in a time when technology is at our finger tips. Apple watch and other Smart watch brands and even apps on our phones can help us stay on track. Most will count your steps without you having to set it up and also track your heart rate!

Also, if you have a treadmill it will track how far you walk during your workout session.

Why I love walking

-A walk gives you a chance think and process your day!

-You can do it alone or with someone else!

-It is free and can be done anytime, anywhere!

-You can go see new cool things; hike and explore!

-Gets outside in the fresh air and soak up some sunshine!

-Exorcise = Endorphins (It makes your feel good!)

As always feel free to leave comments or questions

Aloha

Kat