You are here

OT - Tone-up Tuesday

Aniki's picture

It’s Tuesday again (dang, that weekend was short…)!

Now that Spring has sprung (although some of us are still in snowshoes), people want to get OUTSIDE. Go for a walk! Smell the fresh air, enjoy the budding trees and blooming flowers, listen to birdsong… BTW, what the heck is that freaking bird so happy about at 5am??

Walking has MANY benefits. It’s a simple way to work muscle groups AND burn calories. But the benefits add up when you walk more often and gradually increase your pace. Everything below is based on walking 30 minutes a day.

Strengthens the heart and prevents cardiovascular diseases

Walking reduces the risk of heart disease and stroke by up to 27%. This exercise is ideal for controlling high blood pressure; it improves circulation, reduces bad cholesterol (LDL), and helps increase good cholesterol (HDL). By increasing your heart rate, daily walks greatly improve your over heart health.

Reduces the risk of certain diseases

Many studies have found that people who walk tend to be less likely to develop type II diabetes, asthma, and cancers of the colon, breast, and uterus.

Helps maintain an ideal weight

Walking helps speed up the metabolism and this in turn helps the body burn fat. The faster the pace you walk, the more calories you will burn. Walking is one of the best exercises for maintaining a healthy weight while also increasing muscle mass and tone.

Prevents osteoporosis

By walking daily, we stimulate and strengthen bones to increase bone density. This healthy form of exercise is especially recommended for women, and it also promotes joint to help prevent problems like arthritis.

Helps tone the legs, buttocks, and abdomen

Walking with good posture helps strengthen the legs, toning and firming the muscles. This helps tone the buttocks, tightening and lifting them. It also burns belly fat and tones the entire abdominal region.

Prevents dementia

Studies have shown that 1 in 14 people over 65 years old, and 1 in 6 over 80, tend to suffer from dementia. By walking briskly every day, you can prevent brain tissue loss and preserve your memory as the years go by. Physical activity stimulates and protects brain tissue, reducing the risk of dementia by up to 40%.

Increases energy levels

When we walk, the whole body is engaged, which increases circulation and the supply of oxygen to every cell in our body. Because of this, this healthy habit can help keep us more active and fight the slumps of energy we sometimes feel at midday or after meals.

Fights depression

Studies have shown that walking is good therapy for depression, and relieving depression-related symptoms. Walking is a good way to get some personal space from a crisis, and also to avoid depression from the beginning.

Prevents obesity and reduces the appearance of cellulite

By kick-starting the metabolism, walking daily helps eliminate toxins and excess fat, thus avoiding obesity. In addition to promoting the burning of fat, walking helps fight fluid retention and stimulates circulation, helping to prevent the formation of cellulite.

Improves sexual activity

As we know, exercise and sexual activity are closely related. A recent study among women aged 45 to 55 years old found that walking every day increased both sexual desire and satisfaction.

BONUS!!!

Want a more intense, comprehensive workout in less time? Walk backwards! Interestingly, when you walk backwards, your heart rate tends to rise higher than it does when walking forward at the same pace, which suggests you can get greater cardiovascular and calorie-burning benefits in a shorter period of time. In my case, my heart rate likely goes up because I’m afraid I’ll fall on my arse!!

What are you waiting for, STalkers? Get moving! Yahoo

Comments

queensway's picture

Aniki I love to get out and walk. Really anywhere. I can walk for hours shopping in some of my favorite stores. But walking outside is the best. Love to see nature. And that bird that is singing in the morning is happy it is spring. Seems like winter is really hanging on this year.

Aniki's picture

Queen, as a Winter lover, I'm okay with the mighty grip it has this year! Dirol

If you're walking for exercise, are you speed-window-shopping? While I enjoy leisurely time in Nature, I typically walk FAST, so window shopping wouldn't work too well.

I'm actually up before that darn bird and I am NOT happy about it! LOL

ProbablyAlreadyInsane's picture

Yay for walking!!! This makes me miss hiking though!!! I LOVE hiking!!! The trails here are just a let-down is all.

classyNJ's picture

I don't know where you are at Probably, but I love to head to New Hope for hiking.  Then hit the local restaurants for dinner.  

ProbablyAlreadyInsane's picture

It's a little ways, but possibly not too far, maybe I could find somewhere nearby to camp for the evening and get some hiking in! Smile I'm hopeful, moving from literally living in the mountains to here has been a change!

Cooooookies's picture

I walk and am on my feet for 7 hours per day at work...bit longer if I don't take all of my breaks.  I should live forever.

Blum 3

Aniki's picture

Endless Cooooookies!

When I bartended full-time, I was on my feet anywhere from 9-12 hours at a time!

ESMOD's picture

What a timely post.  I just went out for a walk today at lunch.  I am fortunate in that my office building is set in one of those "office parks" that was planned with a lot of green space.  We even have ponds to walk around and paved walking paths.

I also finally got my dog back from my inlaws... so am also getting in a couple of walks a day with him now too. 

Aside from that, I restarted with my beachbody membership and bb on demand so I have access to all the workouts on my TV.  I am also recomitting to eating healthier too.  I know BB is kind of a MLM thing for some people, but I did have good results before and the support in the groups really made a difference to me. 

On another note.. I prepped food this weekend so my week would go easier with fewer opportunities to fail.  I learned an important lesson to read a recipe all the way through.. I did NOT need to end up with two 9x13 pans of enchiladas.. that I don't even like all that much.  So am just picking the chicken out of them for lunch now..lol.

 

Aniki's picture

ESMOD, I bet your dog is happy to be back with you!

TWO 9x13 pans of enchiladas?? Wowzers! Are you willing to share that recipe? Pretty please?

ESMOD's picture

I found it on the food network I think... bobby flay's recipe.  Honestly, I didn't care for it too much... It had a lot of the adobo (sp?) chiles and it just ended up so-so tasting imho.  I just figured I would have a try at it since I already had some baked chicken breast and tortillas on hand... I spent 14 dollars on the other ingredients alone.. so the whole lot of two pans was about 20 bucks to cook... I froze almost all of it, but am seriously considering just feeding it all to my chickens because it just doesn't taste that good to me.

Now.. my soup that I made.. much better.  It had a box of beef stock, a head of cabbage, an onion, a few carrots, can of corn, mushrooms and frozen peas... I also put in one jalepeno and lots of pepper, garlic and paprica... I used some homeade boudain that my DH and I made a couple of months ago for the meat part... it was a lean sausage with pork, rice and a little chicken liver.. it added a great flavor and some protein to the soup.

I also made cauliflower crust pizza.   The pros are that it does taste pretty good... the con is that it really doesn't replace pizza crust in my book... that doughy & chewy goodness.  So... I will probably make them again but I think I will tweak the recipe just a little bit.  The recipe I found had two eggs.. and I think I can get away with only one whole egg and then add an egg white.  I also found after you make it the first time... you need to use cooking spray under it to recook it on foil.. as I left probably the best tasting part of my crust last night in the trash..haha.

 

Aniki's picture

I love soup, but always want bread with it. Beer bread, grilled cheese....

I have a cauliflower crust in the freezer, but have not yet tried it (I'll top it with roasted garlic, shrooms, and goat cheese). I'm not about to got to aaaaaaall that trouble to make one untill I know if it's tolerable.

Woman, NOTHING replaces bread/pizza crust!!!

DaizyDuke's picture

I love walking and running... although I can't run nearly as much as I used to because of a knee issue!  (damnit it sucks getting old!) I am so excited for spring stuff!!!  BS8 just has first Little League practice of the season last night.  They are practing at a beautiful park in our area with awesome walking trails and waterfalls, so I will be bringing the dogs and WALKING!  He also does karate 2 nights a week in nearby very quaint touristy town with harbor and lake, so I usually drop him at karate and then walk for 30-45 minutes around the lake and town.  It is seriously my heaven!  I LOVE being out in the fresh air.  I think that's why I hate winter so much! 

Aniki's picture

Daizy, I find tha Winter air to be positively invigorating!!

Boo to the knee issue. Is it something you can correct with PT?

DaizyDuke's picture

not really... cortisone shots helped, but don't want to continue doing that every six months.  Dr. wants me to have arthroscopic surgery on the knee, but I really dont want to do that either, like there is NEVER a good time for me to be laid up for 6 weeks lol  so I just deal with it.  Some days are better than others!

Aniki's picture

Ugh! I know 2 people who swear by cortisone shots, but I wouldn't want to make it a habit.

If we had 6 weeks to be "off", wouldn't we be somewhere enjoyable? LOL

Dovina's picture

Aniki thanks for all those facts! I walk about 5 times a week, through rain snow and shine. I actually prefer walking in the cold and snow than humidity.  Its my stress reliever but I didnt realize all the other benefits. Lol

Aniki's picture

Dovina, I'd much rather be out in the cold air and snow than in heat and humidity. Blech! Plus, I burn easily, so warmer weather means fewer clothes which means I'm slathering on the sunscreen!

classyNJ's picture

Warmer weather is coming and I just bought a new pair of hiking boots.  Where I am in Jersey is pretty flat but we have some beautiful trails that I love to hit.  I am excited! 

I have a Varidesk at work so I stand for an hour every other hour and pedal on stationary pedaller half hour during lunch.  So far not losing much.