3 Ways to Boost Walking Benefits
Burn more fat when you walk and make bigger cardio gains just by following these three simple walking rules from Naked Fitness.
The advice is, challenge yourself with a few hills, regularly change up the terrain that you walk on, and for really big cardio benefits, mix in a little jogging here and there.
Join the Craze
Walking is a fabulously easy exercise and it has the highest compliance rate of any exercise around; most probably because it requires little more than a sturdy pair of walking shoes and the great outdoors. What's more, studies show that people who walk regularly are more likely to lose weight and keep it off for the long term compared with people who don't walk for exercise. But why not maximize what you get out of a walking program with few simple strategies? Here's the breakdown of how to do them and why:
Walk and run in intervals. Alternate 2 minutes of moderately paced walking with 1 minute of fast walking or light jogging. You'll burn way more calories.
Go for the grade. Walking uphill even an incline increase as small as a 10 percent grade can help you torch 30% more calories. (Every walk has a song. Pick the perfect music for your workout.)
Change the terrain. Stepping on a variety of surfaces will challenge the muscles of your body in new ways. It also keeps workouts interesting.
Let's try it out.
______________________________________________________Sugar does not cause Diabetes!
This is probably the most common misconception about diabetes. If you have diabetes, you do need to watch your sugar and carbohydrate intake to properly manage your blood sugar level with the help of your Registered Dietician. However, if you do not have diabetes, sugar intake will not cause diabetes. So far, diets high in calories, being overweight and inactive lifestyle are the main risk factors for Type 2 diabetes.
A study published in Diabetes Care (April 2003) re-confirmed that sugar does not cause diabetes. In this study, researchers analyzed data on nearly 39,000 middle-aged women, all of whom completed a 131-item food questionnaire. Six years later, there were 918 cases of Type 2 diabetes reported. Researchers found no definitive influence of sugar intake on the risk of developing Type 2 diabetes.
Although sugar does not cause diabetes, excessive calories do. Excess caloric intake usually results in overweight and obesity - which is the main risk factor for diabetes.
There are many myths about diabetes that make it difficult for people to believe some of the hard facts – such as diabetes is a serious and potentially deadly disease. These myths can create a picture of diabetes that is not accurate and full of stereotypes and stigma.
Recently the American Diabetes Association tested Americans knowledge of common diabetes myths and facts. See how they scored. Get these real facts about diabetes and learn how you can stop diabetes myths and misconceptions.
Myth: Diabetes is not that serious of a disease.
Fact: Diabetes causes more deaths a year than breast cancer and AIDS combined. Two out of three people with diabetes die from heart disease or stroke.
Myth: If you are overweight or obese, you will eventually develop type 2 diabetes.
Fact: Being overweight is a risk factor for developing this disease, but other risk factors such as family history, ethnicity and age also play a role. Unfortunately, too many people disregard the other risk factors for diabetes and think that weight is the only risk factor for type 2 diabetes. Most overweight people never develop type 2 diabetes, and many people with type 2 diabetes are at a normal weight or only moderately overweight.
Myth: Eating too much sugar causes diabetes.
Fact: No, it does not. Type 1 diabetes is caused by genetics and unknown factors that trigger the onset of the disease; Type 2 diabetes is caused by genetics and lifestyle factors. Being overweight does increase your risk for developing Type 2 diabetes, and a diet high in calories, whether from sugar or from fat, can contribute to weight gain. If you have a history of diabetes in your family, eating a healthy meal plan and regular exercise are recommended to manage your weight.
Myth: People with diabetes should eat special diabetic foods.
Fact: A healthy meal plan for people with diabetes is generally the same as a healthy diet for anyone – low in fat (especially saturated and trans-fat), moderate in salt and sugar, with meals based on whole grain foods, vegetables and fruit. Diabetic and “dietetic” foods generally offer no special benefit. Most of them still raise blood glucose levels, are usually more expensive, and can also have a laxative effect if they contain sugar alcohols.
Myth: If you have diabetes, you should only eat small amounts of starchy foods, such as bread, potatoes and pasta.
Fact: Starchy foods are part of a healthy meal plan. What is important is the portion size. Whole grain breads, cereals, pasta, rice and starchy vegetables like potatoes, yams, peas and corn can be included in your meals and snacks. The key is portions. For most people with diabetes, having 3-4 servings of carbohydrate-containing foods is about right. Whole grain starchy foods are also a good source of fiber, which helps keep your gut healthy.
Myth: People with diabetes can't eat sweets or chocolate.
Fact: If eaten as part of a healthy meal plan, or combined with exercise, sweets and desserts can be eaten by people with diabetes. They are no more “off limits” to people with diabetes than they are to people without diabetes.
Myth: You can catch diabetes from someone else.
Fact: No. Although we don’t know exactly why some people develop diabetes, we know diabetes is not contagious. It can’t be caught like a cold or flu. There seems to be some genetic link in diabetes, particularly Type 2 diabetes. Lifestyle factors also play a part.
Myth: People with diabetes are more likely to get colds and other illnesses.
Fact: You are no more likely to get a cold or another illness if you have diabetes. However, people with diabetes are advised to get flu shots. This is because any illness can make diabetes more difficult to control, and people with diabetes who do get the flu are more likely than others to go on to develop serious complications.
Myth: If you have Type 2 diabetes and your doctor says you need to start using insulin, it means you’re failing to take care of your diabetes properly.
Fact: For most people, Type 2 diabetes is a progressive disease. When first diagnosed, many people with Type 2 diabetes can keep their blood glucose at a healthy level with oral medications. But over time, the body gradually produces less and less of its own insulin and eventually oral medications may not be enough to keep blood glucose levels normal. Using insulin to get blood glucose levels to a healthy level is a good thing, not a bad one.
Myth: Fruit is a healthy food. Therefore, it is ok to eat as much of it as you wish.
Fact: Fruit is a healthy food. It contains fiber and lots of vitamins and minerals. Because fruits contain carbohydrates, they need to be included in your meal plan. Talk to your dietician about the amount, frequency and types of fruits you should eat.
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Mental Wellness Tips to Maintain a Healthy Mind and Body
Staying mentally and physically fit, takes work and requires an investment of time. One way to ensure that you maintain a balance between your emotional and physical wellness is to set goals for yourself. Below are ten tips which are also utilized by many as methods to manage and reduce stress. In fact, taking control of your life is the foundation for stress management and a healthier you.
1. Get Plenty of Sleep. Besides exercising and eating well, it’s important to get a good night sleep, preferably eight hours of un-interrupted sleep. Sleep is a universal prerequisite to health and happiness. If you are experiencing problems with sleeping, you should seek help. There are all kinds of simple strategies to help you sleep better.
2. Learn to relax. Make yourself take a break. Sometimes it is hard for people to do that when they are constantly on the go, but your body needs time to relax. Yoga is a great form of relaxation as well as incorporating naps into your day.
3. Laugh. Nothing makes you feel better about yourself or the world around you than a good laugh. It’s great medicine, especially if you can learn to laugh at yourself. Laughter can be very therapeutic so try to incorporate laughter into your day
4. Do something for others. Doing things for others is a great tonic when you’re feeling down. Helping a friend, family or a community organization can make you feel included and empowered.
5. Nurture Friendships. Particularly during your down time, it's easy to stay inside and not interact or communicate with others. Email and texting is no substitute for a real live visit with a friend. Make a deal with yourself to stay in touch with friends and family. Schedule short coffee or lunch dates, movies or shopping excursions. By making yourself schedule times to get out of the house, you will be rewarded with the company and conversation of others.
6. Avoid unnecessary Stress. It’s easy to become overwhelmed at times due to various expectations of a household, family, friends and employer. Making realistic lists of to do’s each week will allow you a feeling of accomplishment when you tackle those priorities and cross them off as completed. Your accomplishments will serve as encouragement to carry you into your next list. Learn how to say no, and realize your limits. Understand your stressors and make the appropriate changes to your lifestyle and your time.
7. Make Time for Fun. Make time for leisure activities that bring you joy, whether it be reading, watching a movie, connecting with others or even by just taking a bath. Your body needs time to take a break from your responsibilities and recharge.
8. Incorporate Physical Activity. Keeping your body active and physically strong, provide benefits for your mental well-being as it plays a role in reducing and preventing stress. A win-win. Exercise does not have to consist of a workout at the gym. Alternatives may include: go for a walk, take a bike ride, work in the garden, dance to some music, do stretching and yoga, life weights. Remember to make time for yourself. Shoot for at least 30 minutes of exercise three times a week.
9. Eat Healthy. Well-nourished bodies are better prepared to cope with stress. Start each day with breakfast, preferably whole grain cereals and fruit and maintain balanced, nutritious meals throughout the day. Limit caffeine and sugars in your diet.
10. Avoid alcohol, cigarettes and drugs. Self-medicating with alcohol, cigarettes and drugs may provide easy escapes from mood swings and stressors, but the relief is temporary. Don’t avoid the issues at hand. If you’re having emotional problems and you need support, ask for it. Seek help.
