Spring is here and it’s the perfect time for a 15 minute walk!

Did you know a 15 minute walk can change your body?

Most people are well aware of the countless benefits from regular exercise, however, most Americans simply choose not to exercise or workout in their spare time. Yet, studies show that exercise can buy you three to seven additional years of life! Exercise in the form of walking becomes an antidepressant; improves cognitive function, and there is now evidence that it may retard the onset of dementia.

1. Exercise can lower the risk of diabetes: A Harvard Nurses’ Health Study showed that women who walked for a half-hour daily experienced a 30% lower risk of diabetes. Walking was also found to be able to shrink dangerous abdominal fat, which can result in diabetes.

2. Walking lowers the risk of Alzheimer’s disease: Researchers at the University of Virginia Health System discovered men aged of 71 – 93, who walked more than a quarter mile daily had half the incidence of Alzheimer’s disease and dementia in comparison to participants who walked less.

3. Walking reduces high blood pressure: Researchers found that moderate walking lowers the risk of high blood pressure.

4. Walking helps digestion: Cancer Treatment Centers of America maintains that walking can improve your gastric mobility.

5. Walking reduces pain and enhances mobility: The American Heart Association published an article showing walking on a daily basis can improve mobility in people with PAD (peripheral artery disease).

6. Walking enhances bone health: People who exercise or walk on a daily basis have healthier and stronger teeth, boost bone density, strengthen their bones and lower the risk of osteoporosis, fractures, and spine shrinkage.

7. Walking improves cognitive performance: Studies show that regular walks boost cognitive performance in both children and adults.

8. Walking leads to longevity: Numerous studies have proven that regular walking lowers the risk of mortality.

9. Walking improves mood: A 2016 study showed walking at least 20 minutes daily boosts self-confidence and attentiveness, and reduces feelings of anger and hostility.

With benefits like these and warmer weather, there’s no reason not to get out and walk!

Here are some useful walking tips:

  • Pick a suitable pace, in order to burn calories, you need to walk about 3.5 miles an hour.
  • To burn more calories, try an incline walk (walking up Fairways Blvd. to the Clubhouse is an incline and my Fitbits register that walk as walking up six flights of stairs!)
  • Always wear flexible, low-heeled, cushioned, comfortable shoes
  • Walk with the shoulders down, the chin parallel to the ground, and looking straight ahead
  • Swing the arms while walking, bend them at 90 degrees and pump the shoulders.

You can start walking more by making some tiny changes into your daily routine:

  • Take the stairs instead of the elevator
  • Go for a short walk after lunch or dinner (walking with friends makes it more enjoyable)
  • Get off several bus stops before your destination when taking public transport
  • Always park your car a bit further and walk to the destination
  • Take your dog for a walk (my dog insists on walking three to five miles over the course of a day)
  • Listen to your favorite podcast or music and walk.

It’s recommended to use a pedometer or one of the wearable fitness trackers, to keep track and find out how far you normally walk. At first, you may be surprised to realize just how little you move each day. Tracking your steps can also show you how simple and seemingly minor changes to the way you move around during the day can add up. Plus, it’s motivating to see your steps increase throughout the day.”

We may never avoid becoming completely old, but we may delay the time we become old. We may look younger when we’re 70 and may live into our nineties.

Take a hike!

Today is officially National Take A Walk In The Park Day.

After a long busy day, a calming and therapeutic way to relax would be a nice, leisurely walk in the park. Taking a walk at a local park is an excellent way to clear one’s mind from the stresses of the day, re-energize and at the same time, to improve your health.

During a walk, you can capture a beautiful photograph, compose an original poem, have an uninterrupted conversation, lose track of time and run into a familiar face. How fun is that? Just think, when you take a walk in the park, all sorts of pleasant surprises can occur.

Go out for a walk in the park, you really don’t need to take a hike to enjoy nature’s beauty and being outside.

#TakeAWalkInTheParkDay

The most physically fit U.S. city

Arlington, Virginia came in on top in this year’s ranking of the most physically fit U.S. cities by the American College of Sports Medicine (ACSM), which determined that Arlington had the lowest smoking rate among the largest cities and the best reports of good or excellent health.

Also in the top 10: Minneapolis, MN; Madison, WI; Portland, OR; Seattle; Denver; St. Paul, MN; San Jose, CA; and Boise, ID.

Arlington edged out Minneapolis, MN by only half a point, and beat Washington, D.C., just across the Potomac River by 3.7 points. The lowest ranked cities on the list were Oklahoma City, OK; Indianapolis, IN; Louisville, KY; Detroit, MI; and Toledo, OH. *

The ACSM fitness index assesses 33 measures of health behaviors, diseases and community infrastructure to determine the most fit city. It reported that more than three-quarters of adults in all 100 cities were physically active in the month before the survey, although only half of them met aerobic activity guidelines and merely 22 percent met both strength and aerobic guidelines. In terms of diet, the ACSM found that only 30 percent of adults responding reported eating at least two servings of fruit daily and only 18 percent said they eat three or more servings of vegetables per day.

*Source: consumer.healthday.com/fitness-information-14/misc-fitness-health-news-312/america-s-fittest-city-arlington-va-733713.html

Peak Performance

At 83 years of age, Frank Ledoux is still competing in the one-minute sprint row. In fact, he’s ranked #2 in the world in the 80+ age category. Frank and his wife Judy attribute much of their vitality to Peak Performance Total Health. “I just feel wonderful,” Frank says. “We work out three days a week, we hike, we play golf, we do everything. How can we feel so good at our age? It has to be the nutrition in the Peak Performance Pack.” —Frank & Judy Ledoux

I love my Peak Performance, how about you?


#enhancelives #liveschangehere

Getting into shape for the new year

Here it is January 2 and one of the most common New Years resolutions is to “get into shape,” “eat better and work out more,” “to get fit and get healthy.”

These intentions make it one of the busiest times for personal trainers across the country. Because of this, January 2 is celebrated as National Personal Trainer Awareness Day.

National Personal Trainer professionals help make our promises from our resolutions, a reality. My personal trainer has played a major role in helping me achieve my health and fitness goals. I’m not done yet and still have a ways to go, but my trainer keeps me accountable and on track. I’m not someone who really enjoys working out, but I do love feeling fit. so I walk, swim and row almost daily and add in the obligatory weight time two or three times each week with my trainer coaching me to do more weight and reps.

With my trainer, 2019 will be the year my health and fitness goals are reached and exceeded!

Do you have a personal trainer or do you work out on your own?

Getting ready for winter

With cold weather setting in, I figured it’s time to strengthen myself, specificalllly upper body strength to shovel snow!

I found this plan designed to strengthen upper body muscles with the three simple moves shown below. 

They’re supposed to help improve daily movements like picking up a child, carrying a bag of groceries, or pushing objects like a vacuum or snow shovel. Woo hoo!

Hear that snow? I’m going to be ready for you!

What’s one of your favorite upper body exercises?