Category Archives for "Effective Exercise"

The Health Benefits of Daily Walking

Daily Walking Health Benefits

Daily walking has tremendous health benefits. Next time you jump in your car, and park close to a store - think again. Instead park much further back, because even short walks can benefit you.

Daily walking is easy, almost too easy. That’s why it’s health benefits are taken for granted. It moves your body from point A to point B. But there is also a health component that you must know about.

Let’s find out how good walking really is.

15 minutes per day, to increase life expectancy

But first, let's start with the bad news. Inactivity can lead to:
- 25% increase in heart disease
- 45% increase in cardiovascular disease mortality
- 10% increase in the incidence of cancer, diabetes, and depression

But, walking daily can offset all of that.

Both 15 or 30 minutes of brisk walking a day showed a 3 year extension of life expectancy. Which means you only need to find 15 minutes daily to receive it’s benefits

Need to shorten your exercise time below 15 minutes, then take a quick run.

A 5 minute run creates the same benefits as a 15 minute walk. Now you only need to find 5 minutes a day.

Running only 5-10 minutes a day  helps:
- reduced mortality by 30%
- cardiovascular disease by 45%
- could add 3 years of life expectancy

Daily walking or runnning, you decide!

This huge study of 33,060 runners and 15,045 walkers found something interesting. Runners were performing with vigorous intensity, while walkers performed with moderate intensity. But under both intensities, they found similar results. 

There was a reductions in the risk for high blood pressure, high cholesterol, and diabetes for both running and walking.

Plus the more people walked or ran, the more health benefits they received.

Walk or run

Walk or run

Walking reduces hereditary weight gain

Harvard medical school reports walking just one hour a day cut the effects of hereditary weight-promoting genes in half. Plus it helps reduce cravings for chocolate, and sugary snacks.

It also reduces the amount of breast cancer in women by 14%, when the women walked 7 or more hours each week.

Furthermore, they state that walking eases joint pain, and it can prevent arthritis from even forming with 5-6 miles each week. Plus, walking boosts immune function with only 20 minutes a day, 5 days a week, amounting to 43% less required sick days.

Improves mood and slows mental decline

According to arthritis.org, walking even improves mood. They state that a California State University study showed that the more steps people took during the day, the better their moods were. Because during a walk, "natural pain killers (endorphins) are release in the body.

Another study found that just 12 minutes of walking resulted in an increase in joviality, vigor, attentiveness and self-confidence versus the same time spent sitting. Walking in nature, specifically, was found to reduce ruminating over negative experiences, which lowered the risk of depression.

Arthritis.org also states that walking slows mental decline. That age-related memory decline was lower in those who walked more. Women who walked 2.5 miles per day had a 17-percent decline in memory, as opposed to women who walked less than 1/2 a mile per week who had a 25-percent decline.

They even state that men between the ages of 71 and 93 who walked more than a 1/4 mile a day had 50% less dementia and Alzheimer’s disease, compared to those who didn't.

Burns those extra calories

According to calorielab.com, walking for pleasure burns 170 calories an hour.

Walking 5 times a week would burn an extra 850 calories. Walking 4 weeks in a row would burn 3,400 calories every month. Without any other lifestyle changes that would amount to a weight loss of 1 pound a month.

But, walking on a grass track nearly doubles the effort. In this case it would burn 270 calories an hour. Walking 5 days a week, for 4 weeks in a row, would result in a weight loss of 1.5 pounds a month.

Walking encourages ideas

According to One Stanford University study, Walking even opens up the free flow of ideas, and increases creative output by an average of 60%.

They call this type of creativity “divergent thinking,” which is creating ideas by exploring many possible solutions.

Even anxiety is relieved with just a 10-minute walk. Because engaging in another activity frees the mind to wander, and receive idea solutions to improve current circumstances.

Get new ideas

Get new ideas

Lack of walking raises health care costs

It even costs more when you don't exercise, like walking regularly. You pay for it with additional health care costs.

The study shows that inadequate levels of aerobic physical activity had an estimated 11.1% of health care expenditures.  While inadequate levels of regular physical activity like walking were associated with 8.7% of health care expenditures.

Being active increases brain size

This study found that physical activity prevents or delays cognitive decline, memory impairment, and dementia.

More specifically increased aerobic activity and fitness may have a positive effect on the size of the hippocampus. Which is the small region of the brain that forms part of the limbic system and is primarily associated with memory and spatial navigation.

Walk short amounts, more often

This study suggests that "interrupting sitting time with frequent brief bouts of light-intensity activity, but not standing, enhances cardio-metabolic health."

Walking in nature is healthy

This study found that across England, people living in greener areas engage in slightly higher levels of recreational walking. They also have slightly lower rates of premature mortality.

They found that 7% of depression cases and 9% of high blood pressure cases could be prevented if all city residents were to visit green spaces at least once a week, for an average duration of 30 minutes or more.

Walk in nature for health

Walk in nature for health

Walking reduces body fat

This article states that "vigorous regular walking resulted in a reduction of body fat stores, endogenous insulin requirements, and food intake, and perhaps improved the ability to eliminate cholestrol by increasing the plasma high density lipoprotein fraction."

The benefits just go on and on. Walking is an asset in your life. Get up, and get out there today!

Even pollution can't offset walking benefits

Worried that walking in a city will do more harm that good. Don't, it would take quite a bit of daily walking to do so.

This article states that even walking in cities with higher pollution won't offset the benefits of cycling or walking.  They found that the tipping point would only be reached after 7 h of cycling and 16 h of walking per day.

Walking is your path to health

As you can see walking is a powerhouse of health benefits.

Plus, it doesn't take any longer that 15-30 minutes a day. Even shorter if you want to replace some of that walking with running.

It reduces body fat, improves mood, pushes away cancers, alleviates depression, lowers health care costs, and possibly increases life expectancy.

Start by walking 5 minutes a day consistently, and work your way up to 30 minutes. 

I load my phone with recordings and podcasts to listen to while walking. The time fly's by, and I am able to stay lean and trim. Plus I always feel great when I am finished.

Give it a try today! You'll be very happy that you did!

Walking is healthy, start by adding it back into your life.

Lymphatic Health – why I use a rebounder every day

Lymphatic Health with rebounding

Does g-force relate to lymphatic health? An F-22 Fighter Jet can pull a max of 9 g’s. In other words, if your body weight was 150 pounds, pulling 9’s on a tight curve would make you feel like you weigh 1,350 pounds. Or, 9 times your weight.

There is also a piece of equipment on the playground that can achieve up to 7 g’s without ever flying a jet. It's a trampoline. These high forces are possible due to the gravitational pull and the added push produced right after hitting the mat.

Lymphatic health wasn't the original goal

Initially, the trampoline was developed by George Nissen and Larry Griswold of Iowa for gymnastic training, back in 1936.

But now it’s for fun, exercise, agility, improving health and a better quality of life.

Great for balance

A group of older adults took part in a study. After completion of the 16 weeks it was shown that their standing balance improved with regular use of a rebounder.

Improves quality of life

A study was conducted to test the quality of life of using a rebounder versus a treadmill. The groups each walked or jumped for 20-30 minutes 3 times a week.

At completion the group that used a mini-trampoline saw significant improvement in all areas, and had a higher quality of life score than the group that used the treadmill.

Rebounding improves quality of life

Rebounding improves quality of life

The NASA study

NASA even got in on the fun. One of their studies compared trampolining and running. They found that 10 minutes of trampolining is equivalent to running approximately 30 minutes.

Weightlessness is fun

Bouncing up and down creates a feeling of weightlessness. The harder the trampoline mat is hit on the way down, the longer the air time is on the way up.

It’s the weightlessness that makes this type of exercise so much fun.

Since the whole body moves and accelerates together when bouncing, all cells cycle between weightlessness and several g’s of force.

Cardio-vascular benefits

Rebounding on a mini-trampoline is exercise. Muscles must contract to absorb the higher g-forces. But unlike running, it doesn’t hurt the joints. So it provides cardio-vascular benefits without the pain.

In the circulation system the heart is the pump circulating the blood. Blood carries nutrients (amino acids, fatty acids, and glucose), and oxygen to the cells and tissues. It also removes waste such as carbon dioxide, lactic acid, and urea. Furthermore, white blood cells search and destroy any foreign invaders or infections they find.

Bouncing is beneficial to the cardio-vascular system.

Good for your heart

Good for your heart

Lymphatic system benefits

Bouncing is also beneficial to the lymphatic system.

The lymphatic system, and it’s structures have been found in every part of the body, including the brain and the eyes. It’s purpose is to protect all tissues of the body from bacteria, infection, and viruses. It does this with a fluid called lymph and it's found around each cell. Systems clean the lymph and eventually drain it back into the circulatory system.

There are 5 main parts of the lymphatic system.
1. lymphatic fluid
2. lymphatic capillaries absorb lymph from the extracellular fluid
3. lymphatic vessels collect lymph
4. lymphatic nodes fight and destroy invaders
5. lymphatic ducts drain lymph into the circulatory system

Lymph must flow and drain

For the lymph system to work efficiently, it must flow and drain. But unlike the circulation system and heart, there is no single pump in the lymphatic system. It relies on the pressure in the body to move the fluid.

The fluid around every cell is called extracellular fluid. It contains interstitial fluid, lymph, blood plasma, and trans-cellular fluid.

The lymph in this fluid absorbs foreign, or dead matter to be killed and destroyed by the white blood cells (lymphocytes) in the lymph nodes.

Disease can occur when blocked

But if the lymph fluid becomes too thick, or if the passages in which it flows become clogged, then disease at the cellular level can occur. Once flow is reduced or stopped, no further toxins can be absorbed by the lymph, and the cells drown and die from the surrounding toxins.

Flow is good

Flow is good

One way valves and pressure

When the lymph fluid absorbs foreign matter it is pulled into lymphatic capillaries which lead to the lymphatic vessels. On these vessels are lymph nodes that contain lymphangions. Lymphangions contain smooth muscles that operate 2 valves. There is a valve to control the flow of lymph coming in, and a valve to control the flow of lymph going out.

But these valves only open and close. Remember there is no pump for the lymph. It’s the pressure around the lymph system that forces lymph through the system. Just like your hand applying pressure to squeeze a tube of toothpaste.

This pressure that moves lymph comes from the contractions of muscles in the body, pressure from the pulses from the heart, and breathing.

Toxin removal

On the lymph vessels are lymph nodes. These lymph nodes have narrow passageways in which the lymph flows to ensure toxic invaders can be dealt with “one at a time”. These nodes filter the lymph and trap foreign bodies.

The flow of the lymph slows as it moves through these narrow channels. This allows the white blood cells (lymphocytes) to destroy foreign or dead material.

A single, larger vessel then carries lymph out of the node to the thoracic duct, and into the subclavian veins of the neck, located under the collar bone.

The lymphatic system also includes the spleen and the thymus, which produce these powerful lymphocytes.

How to keep your lymphatic system clean

For an effective lymphatic system there must be clear passage, efficiently operating valves, and pressure to move the lymph.

The problem is that most of the time healthy food is not consumed. Nor is there a good amount of exercise, or enough proper rest. All of these conditions can deteriorate the lymph system.

Poor elimination can also cause a backup in the lymph system.

To get the lymph moving when these conditions occur usually requires a lot of vigorous exercise or massage. And a lot of time!

Rebounding does it for you

But there is an easier way. And it's fun too! This is where the rebounder comes in.

The lymphatic system is filled with millions of one-way valves helping the lymph to flow.

Rebounding provides the right conditions to pressurize and depressurize the entire system. This helps to detoxify the body from stagnant proteins, bacteria, viruses and other cell waste.

Going up and down causes these one-way valves to open and close at the same time. Because the body is now going from weightlessness to several g’s. This additional g-force on the bottom increases muscle contractions, and hence the pressure around the lymph system, which further assists the lymph to move.

Rebounding is good for you

Rebounding is good for you

Congested lymph is a real problem

Having a congested lymphatic system is something many people don’t know they have. They usually find out later, when other symptoms and diseases show up.

The best defense is a great offense. Bouncing daily can assist in keeping the lymph system clean and functional.

10 Minutes a day is fun!

It’s easy to do. I usually do 10 minutes in the morning, and sometimes I add another 10 minutes in the evening. I hardly notice the g-forces of the bounce, but I am keenly aware of the joy from being weightless a few hundred times each day.

When bouncing, practice focusing on a point in front of you when you go up and down. Practice letting go and letting the bounces take you way.

You’ll have a ton of fun doing it.

Plus your cells with thank you later!

Mr. Self-Care Says:

"Before I bought my rebounder, I did quite a bit of research. 

I really liked the Bellicon, and I thought the Cellerciser would be the most effective choice.

But in the end, I went with the Jumpsport, because it has a great rating, and fit my budget the best. 

One year later, and I am still loving it. It was a great purchase."

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