Just 2 Minutes of Walking After a Meal Is Surprisingly Good For You

A new paper suggests that it takes far less exercise than was previously thought to lower blood sugar after eating. Walking after a meal, conventional wisdom says, helps clear your mind and aids in digestion. Scientists have also found that going for a 15-minute walk after a meal can reduce blood sugar levels, which can help ward off complications such as Type 2 diabetes. But, as it turns out, even just a few minutes of walking can activate these benefits.

In a meta-analysis, recently published in the journal Sports Medicine, researchers looked at the results of seven studies that compared the effects of sitting versus standing or walking on measures of heart health, including insulin and blood sugar levels. They found that light walking after a meal, in increments of as little as two to five minutes, had a significant impact in moderating blood sugar levels.

“Each small thing you do will have benefits, even if it is a small step,” said Dr. Kershaw Patel, a preventive cardiologist at Houston Methodist Hospital who was not involved in the study.

In five of the studies that the paper evaluated, none of the participants had pre-diabetes or Type 2 diabetes. The remaining two studies looked at people with and without such illnesses. Participants were asked to either stand or walk for two to five minutes every 20 to 30 minutes over the course of a full day.

All seven studies showed that just a few minutes of light-intensity walking after a meal were enough to significantly improve blood sugar levels compared to, say, sitting at a desk or plopping down on the couch. When participants went for a short walk, their blood sugar levels rose and fell more gradually.

For people with diabetes, avoiding sharp fluctuations in blood sugar levels is a critical component in managing their illness. It’s also thought that sharp spikes and crashes in blood sugar levels can contribute to developing Type 2 diabetes.

Standing also helped lower blood sugar levels, although not to the degree that light walking did. “Standing did have a small benefit,” Aidan Buffey, a graduate student at the University of Limerick in Ireland and an author of the paper, said. Compared to sitting or standing, “light-intensity walking was a superior intervention,” he said.

That’s because light walking requires more active engagement of muscles than standing and uses the fuel from food at a time when there is a lot of it circulating in the bloodstream. “Your muscles will soak up some of that excess glucose,” said Jessie Inchauspé, author of the book “Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar.”

“You still had the same meal, but the impact on your body will be lessened,” she added.

Although light walking at any time is good for your health, a short walk within 60 to 90 minutes of eating a meal can be especially useful in minimizing blood sugar spikes, as that is when blood sugar levels tend to peak.

Ms. Inchauspé also recommended getting up to do housework or finding other ways to move your body. This short amount of activity will also enhance other dietary changes that people may be making to help control their blood sugar levels.

“Moving even a little bit is worthwhile and can lead to measurable changes, as these studies showed, in your health markers,” Dr. Euan Ashley, a cardiologist at Stanford University who was not associated with the study, said.

Mr. Buffey, whose research focuses on physical activity interventions in workplace environments, noted that a mini-walk of two to three minutes is more practical during the workday. People “are not going to get up and run on a treadmill or run around the office,” he said, but they could get some coffee or even go for a stroll down the hallway.

For people working from home, he suggested a short walk around the block between Zoom meetings or after lunch. The more we normalize mini-walks during the workday, Mr. Buffey said, the more feasible they will be. “If you are in a rigid environment, that’s when the difficulties may come.” If you cannot take those few minutes to take a walk, Dr. Ashley said, “standing will get you some of the way there.”

The benefits of physical activity are never all or nothing, Dr. Patel said, but instead exist on a continuum. “It’s a gradual effect of more activity, better health,” he said. “Each incremental step, each incremental stand or brisk walk appears to have a benefit.”

Source: Just 2 Minutes of Walking After a Meal Is Surprisingly Good for You – The New York Times

Critics By Sarah Garone

After a satisfying meal with family and friends, if a little voice inside tells you it’s time to head out for a stroll, you may want to listen. Not only is a walk after eating a pleasant way to enjoy social connection with others, it also offers surprising benefits for your health. From improved digestion to better blood sugar management, a lap around the block (or further) might just be the perfect finishing touch to a meal.

Read on for five reasons to take a walk after breakfast, lunch, or dinner.

May Improve Digestion

The internal nudge you may feel toward getting up and out after a meal might be coming from your gut. Research shows that post-meal movement can actually help you better digest your food.

In a 2014 meta-analysis of 20 studies, walking was associated with faster gastric emptying (the rate at which the body moves food through the stomach).

Though some people may experience indigestion from working up a sweat after eating, overall, physical activity appears to have a protective effect on colon cancer risks, and possibly some other diseases in the GI tract.3 More research is still needed.

May Help Reduce Blood Sugar Levels

People with diabetes or other blood sugar issues could especially benefit from stepping out after mealtimes. A post-meal walk may help steady your blood glucose.

In a small 2013 study, older adults with pre-diabetes experienced better glycemic control from walking after meals than from merely taking a morning walk.

Another study yielded equivalent results, finding that people with type 2 diabetes had better blood sugar measures when they walked after meals, compared to a single daily walk. The most dramatic improvements occurred when walking after dinner.5 Sounds like good reason to take a quick stroll before settling into more sedentary activities for the evening!

May Help Regulate Blood Pressure

You’ve probably heard that exercise is a helpful means of lowering blood pressure. What you may not have heard is that timing brief walks throughout the day (such as after meals) could offer even more results for hypertension than one longer bout of exercise.

According to a 2016 study, the accumulated effects of 10-minute bouts of physical activity significantly brought down diastolic blood pressure in people with pre-hypertension.

Mealtimes can serve as a convenient trigger for working in these shorter bouts of light exercise.

May Reduce Heart Disease Risk

As you work to bring down your blood pressure with after-meal walks, you’ll do your body the additional favor of lowering your risk of heart disease. People who keep their blood pressure within healthy limits have less incidence of cardiovascular disease and stroke.

Since 47% of Americans have high blood pressure (and only one in four has it under control), we’d all do well to squeeze in a stroll after mealtimes.7

May Lessen Bloating

Whether you suffer with bloating as a result of occasional overeating, food sensitivities, or irritable bowel syndrome, a walk could be just the thing to tame a distended tummy.

As discussed above, research indicates that the more steps people with IBS get in a day, the less likely they may be to experience adverse symptoms, including bloating. And it’s not just people with IBS who could calm belly bloating with a walk around the block. A four-week study from 2021 found that when people with non-IBS-related bloating went for a 10-15 minute walk after meals, they reported relief.8

When bloating has you feeling uncomfortable after eating, consider a walk as quick, side effect-free treatment.

Related contents:

Walking aid recycling scheme brings benefits to Clacks Alloa Advertiser

16:20 Tue, 19 Jul
Walking club has so many benefits The Telegraph & Argus
12:34 Thu, 14 Jul
Walking and mental health: understanding the benefits Psychologies

More Remote Working Apps:

https://quintexcapital.com/?ref=arminham     Quintex Capital

https://www.genesis-mining.com/a/2535466   Genesis Mining

 http://www.bevtraders.com/?ref=arminham   BevTraders

https://www.litefinance.com/?uid=929237543  LiteTrading

https://cashbox.money/r/6ded936cbc264c7e9add5dd5565bb31a   Cash Box Money

https://alpariforex.org/fa/registration/?cpa_partner_id=13687690   Alpari Forex Trading

https://dealcheck.io?fp_ref=armin16   Dealcheck Real Estate Evaluator

https://jvz8.com/c/202927/369164  prime stocks

 https://jvz1.com/c/202927/373449  forrk   

https://jvz3.com/c/202927/194909  keysearch  

 https://jvz4.com/c/202927/296191  gluten free   

https://jvz1.com/c/202927/286851  diet fitness diabetes  

https://jvz8.com/c/202927/213027  writing job  

 https://jvz6.com/c/202927/108695  postradamus

https://jvz1.com/c/202927/372094  stoodaio

 https://jvz4.com/c/202927/358049  profile mate  

 https://jvz6.com/c/202927/279944  senuke  

 https://jvz8.com/c/202927/54245   asin   

https://jvz8.com/c/202927/370227  appimize

 https://jvz8.com/c/202927/376524  super backdrop

 https://jvz6.com/c/202927/302715  audiencetoolkit

 https://jvz1.com/c/202927/375487  4brandcommercial

https://jvz2.com/c/202927/375358  talkingfaces

 https://jvz6.com/c/202927/375706  socifeed

 https://jvz2.com/c/202927/184902  gaming jobs

 https://jvz6.com/c/202927/88118   backlinkindexer

 https://jvz1.com/c/202927/376361  powrsuite  

https://jvz3.com/c/202927/370472  tubeserp  

https://jvz4.com/c/202927/343405  PR Rage  

https://jvz6.com/c/202927/371547  design beast  

https://jvz3.com/c/202927/376879  commission smasher

 https://jvz2.com/c/202927/376925  MT4Code System

https://jvz6.com/c/202927/375959  viral dash

https://jvz1.com/c/202927/376527  coursova

 https://jvz4.com/c/202927/144349  fanpage

https://jvz1.com/c/202927/376877  forex expert  

https://jvz6.com/c/202927/374258  appointomatic

https://jvz2.com/c/202927/377003  woocommerce

https://jvz6.com/c/202927/377005  domainname

 https://jvz8.com/c/202927/376842  maxslides

https://jvz8.com/c/202927/376381  ada leadz

https://jvz2.com/c/202927/333637  eyeslick

https://jvz1.com/c/202927/376986  creaitecontentcreator

https://jvz4.com/c/202927/376095  vidcentric

https://jvz1.com/c/202927/374965  studioninja

https://jvz6.com/c/202927/374934  marketingblocks

https://jvz3.com/c/202927/372682  clipsreel  

https://jvz2.com/c/202927/372916  VideoEnginePro

https://jvz1.com/c/202927/144577  BarclaysForexExpert

https://jvz8.com/c/202927/370806  Clientfinda

https://jvz3.com/c/202927/375550  Talkingfaces

https://jvz1.com/c/202927/370769  IMSyndicator

https://jvz6.com/c/202927/283867  SqribbleEbook

https://jvz8.com/c/202927/376524  superbackdrop

https://jvz8.com/c/202927/376849  VirtualReel

https://jvz2.com/c/202927/369837  MarketPresso

https://jvz1.com/c/202927/342854  voiceBuddy

https://jvz6.com/c/202927/377211  tubeTargeter

https://jvz6.com/c/202927/377557  InstantWebsiteBundle

https://jvz6.com/c/202927/368736  soronity

https://jvz2.com/c/202927/337292  DFY Suite 3.0 Agency+ information

https://jvz8.com/c/202927/291061  VideoRobot Enterprise

https://jvz8.com/c/202927/327447  Klippyo Kreators

https://jvz8.com/c/202927/324615  ChatterPal Commercial

https://jvz8.com/c/202927/299907  WP GDPR Fix Elite Unltd Sites

https://jvz8.com/c/202927/328172  EngagerMate

https://jvz3.com/c/202927/342585  VidSnatcher Commercial

https://jvz3.com/c/202927/292919  myMailIt

https://jvz3.com/c/202927/320972  Storymate Luxury Edition

https://jvz2.com/c/202927/320466  iTraffic X – Platinum Edition

https://jvz2.com/c/202927/330783  Content Gorilla One-time

https://jvz2.com/c/202927/301402  Push Button Traffic 3.0 – Brand New

https://jvz2.com/c/202927/321987  SociCake Commercial

https://jvz2.com/c/202927/289944  The Internet Marketing

 https://jvz2.com/c/202927/297271  Designa Suite License

https://jvz2.com/c/202927/310335  XFUNNELS FE Commercial 

https://jvz2.com/c/202927/291955  ShopABot

https://jvz2.com/c/202927/312692  Inboxr

https://jvz2.com/c/202927/343635  MediaCloudPro 2.0 – Agency

 https://jvz2.com/c/202927/353558  MyTrafficJacker 2.0 Pro+

https://jvz2.com/c/202927/365061  AIWA Commercial

https://jvz2.com/c/202927/357201  Toon Video Maker Premium

https://jvz2.com/c/202927/351754  Steven Alvey’s Signature Series

https://jvz2.com/c/202927/344541  Fade To Black

https://jvz2.com/c/202927/290487  Adsense Machine

https://jvz2.com/c/202927/315596  Diddly Pay’s DLCM DFY Club

https://jvz2.com/c/202927/355249  CourseReel Professional

https://jvz2.com/c/202927/309649  SociJam System

https://jvz2.com/c/202927/263380  360Apps Certification

 https://jvz2.com/c/202927/359468  LocalAgencyBox

https://jvz2.com/c/202927/377557  Instant Website Bundle                                        

https://jvz2.com/c/202927/377194  GMB Magic Content

https://jvz2.com/c/202927/376962  PlayerNeos VR

https://jvz8.com/c/202927/381812/  BrandElevate Bundle information

https://jvz4.com/c/202927/381807/ BrandElevate Ultimate

https://jvz2.com/c/202927/381556/ WowBackgraounds Plus

https://jvz4.com/c/202927/381689/  Your3DPal Ultimate

https://jvz2.com/c/202927/380877/  BigAudio Club Fast Pass

https://jvz3.com/c/202927/379998/ Podcast Masterclass

https://jvz3.com/c/202927/366537/  VideoGameSuite Exclusive

https://jvz8.com/c/202927/381148/ AffiliateMatic

https://jvzoo.com/c/202927/381179  YTSuite Advanced

https://jvz1.com/c/202927/381749/  Xinemax 2.0 Commercial

https://jvzoo.com/c/202927/382455  Living An Intentional Life

https://jvzoo.com/c/202927/381812  BrandElevate Bundle

https://jvzoo.com/c/202927/381935 Ezy MultiStores

https://jvz2.com/c/202927/381194/  DFY Suite 4.0 Agency

https://jvzoo.com/c/202927/381761  ReVideo

https://jvz4.com/c/202927/381976/  AppOwls Bundle

https://jvz8.com/c/202927/381950/  TrafficForU

https://jvz3.com/c/202927/381615/  WOW Backgrounds 2.0

https://jvz4.com/c/202927/381560   ALL-in-One HD Stock Bundle

https://jvz6.com/c/202927/382326/   Viddeyo Bundle

https://jvz8.com/c/202927/381617/  The Forex Joustar

https://jvz3.com/c/202927/383751/ ADA Web Accessibility Compliance 

https://jvz3.com/c/202927/383942/  10 Bold Actions In Positive Life & Work

https://jvz3.com/c/202927/383706/  Adtivate Agency

https://jvz1.com/c/202927/384099/   My Passive Income Blueprints

https://jvz3.com/c/202927/329145/  Content Tool Kit

https://jvz6.com/c/202927/382663/    ReviewReel

https://jvz3.com/c/202927/383865/     QR Verse Bundle

https://jvz4.com/c/202927/379307/    VIADZ Ad Template

https://jvz2.com/c/202927/383051/    EngageYard Ad Creator

https://jvz4.com/c/202927/381011/   Videevolve

https://jvz4.com/c/202927/383751/  Local Leader Bundle

https://jvz8.com/c/202927/383119/   Tonai Voice Content

https://jvz2.com/c/202927/383848/   Vocalic Commercial

https://jvz3.com/c/202927/383483/  Dropshiply Store Creator

https://jvz6.com/c/202927/384025/  Levidio Royal Podcasting

https://jvz6.com/c/202927/383094/  Develop Self Empowerment

https://jvz1.com/c/202927/379223/   Hostley Domain Creator

https://jvz6.com/c/202927/383447/   Mech Forex Robot

https://jvz4.com/c/202927/383177/   Motion Kingdom Studio

https://jvz8.com/c/202927/144577/   Forex Blizz Trading

https://jvz3.com/c/202927/382851/  AdRaven

https://jvz2.com/c/202927/383307/   Animaxime V2

https://jvz8.com/c/202927/375692/  Promovidz Promotion Videos

https://jvz3.com/c/202927/381148/  AffiliateMatic

https://jvz4.com/c/202927/379051/  CanvaKitz Business Templates

https://jvz1.com/c/202927/383113/  Agencyscale Business Agency

https://jvz3.com/c/202927/347847/  Pitchdeck Professional Presentations

https://jvz2.com/c/202927/381179/   YTSuite YouTube Ads Campaigns

https://jvz8.com/c/202927/382455/     Living an International Life

https://jvz1.com/c/202927/188236/    Galactic Dimension backgrounds

https://jvz6.com/c/202927/381749/    Xinemax Hollywood Creator

https://jvz3.com/c/202927/381194/   DFY Suite 4.0 Agency

https://jvz4.com/c/202927/381231/    Appowls Mobile Apps

https://jvz1.com/c/202927/381935/   Ezy Multi Stores

https://jvz3.com/c/202927/381950/  TrafficForU

https://jvz2.com/c/202927/381556/  WOW Backgrounds

https://jvz2.com/c/202927/381685/   Your 3DPal

https://jvz6.com/c/202927/381617/   Forex Joustar

https://jvz2.com/c/202927/381129/   Ultrafunnels A.I

https://jvz3.com/c/202927/128215/   DUX Forex Signals

https://jvz3.com/c/202927/381003/   Trendio Keyword Content

https://jvz1.com/c/202927/381439/  FX Goldminer

https://jvz2.com/c/202927/380937/  Linkomatic

https://jvz2.com/c/202927/378775/  Pixal 2.022

https://jvz1.com/c/202927/379983/   VidVoicer

https://jvz6.com/c/202927/380087/   Big Audio Club

https://jvz1.com/c/202927/379995/  Podcast Advantage

https://jvz8.com/c/202927/380159/  Reputor

https://jvz6.com/c/202927/379863/  TubePal

https://jvz4.com/c/202927/380543/  Local Sites

https://jvz1.com/c/202927/369500/   PodKastr Commercial

https://jvz6.com/c/202927/351606/ Insta Keyword

https://jvz1.com/c/202927/376325/   Facedrip

https://jvz8.com/c/202927/374505/  7 Minutes Kit

https://jvz6.com/c/202927/383057/  Aweber Crash Course

https://jvz3.com/c/202927/46987/   WP Simulator

https://jvz8.com/c/202927/379995/  Podcast Advantage

https://jvz2.com/c/202927/380692/  Boost Optimism

https://jvz1.com/c/202927/36517/   PlanB Muscle Growth

https://jvz6.com/c/202927/379480/  TV Boss Fire

https://jvz1.com/c/202927/379455/  Webprimo Website Builder

https://jvz2.com/c/202927/379339/  LocalCentric

https://jvz4.com/c/202927/378683/  WebCop

https://jvz3.com/c/202927/384619/  Agency Client Finder

https://jvz8.com/c/202927/384625/  Power Reviews

https://jvz8.com/c/202927/380933/   Survai

https://jvz2.com/c/202927/378775/  Pixal

https://jvz3.com/c/202927/383937/  Webinarkit

https://jvz2.com/c/202927/384700/  YoDrive

https://jvz4.com/c/202927/353373/  Rewriter

https://jvz1.com/c/202927/384630/  Appoint B Agency

https://jvz1.com/c/202927/267113/   Sunday Freebie

https://jvz2.com/c/202927/384573/  EBook Agency

https://jvz2.com/c/202927/75989/  Ejaculation Total

https://jvz3.com/c/202927/359081/  Quit Smoking

https://jvz2.com/c/202927/353694/  Mobi First

https://jvz3.com/c/202927/378143/   Syndranker

https://jvz6.com/c/202927/378359/    VidMingo

https://jvz6.com/c/202927/384848/     Heal Your Emptiness

https://jvz6.com/c/202927/384381/     RSI SEO

 

Why Walking Might Be One of The Best Exercises For Health

To walk is to be human. We’re the only species that gets around by standing up and putting one foot in front of the other. In the 6 million years humans have been bipedal, our ability to walk upright has allowed humankind to travel great distances and survive changing climates, environments and landscapes.   

But walking is more than just transportation — it also happens to be really good for us. Countless scientific studies have found that this simple act of moving our feet can provide a number of health benefits and help people live longer. In fact, a walking routine — if done properly — might be the only aerobic exercise people need.

Many people have taken up strolls around the neighborhood and in nature to pass the time during the pandemic — and there are many reasons to keep it up, says Emmanuel Stamatakis, a professor of physical activity, lifestyle and population health at the University of Sydney.

“Regular walking has all the standard benefits of aerobic exercise, such as improvements in the heart and circulatory systems, better blood glucose control, normalization of blood pressure and reduction of anxiety and depression,” Stamatakis says.

The beauty of walking is that it’s free, it doesn’t require a lot of special equipment and can be done almost anywhere. Most people can maintain a walking practice throughout their lifetime. Yet, in the age of CrossFit and high-intensity cardio, walking is perhaps an under-appreciated way to get the heart pumping and muscles working. It also happens to be one of the most studied forms of exercise there is.   

Do You Really Need to Walk 10,000 Steps a Day?

In general, walking is good exercise because it puts our large muscle groups to work, and has a positive effect on most bodily systems, Stamatakis says.

But for the sake of efficiency — how much walking should one aim for? Public health experts have drilled into us the idea that we need 10,000 steps a day — or about five miles. But contrary to popular belief, this recommendation doesn’t come from science. Instead, it stems from a 1960s advertising campaign to promote a pedometer in Japan.

Perhaps because it’s a round number and easy to remember, it stuck. Countries like the U.S. began to include it in broader public health recommendations. Today, it’s often a default step count to reach on walking apps on smartphones and fitness trackers.

Since the 1960s, researchers have studied the 10,000-steps-a day standard and have turned up mixed results. Although clocking 10,000 steps or more a day is certainly a healthy and worthwhile goal — it’s not a one-size-fits-all fitness recommendation.

“Several studies have consistently shown that significant health benefits accrue well below 10,000 steps per day,” Stamatakis says.  

For instance, a recent Harvard study involving more than 16,000 older women found that those who got at least 4,400 steps a day greatly reduced their risk of dying prematurely when compared with less active women. The study also noted that the longevity benefits continued up to 7,500 steps but leveled off after that number. Put simply, 7,500 is also an ideal daily goal with comparable benefits to 10,000 steps.

Stamatakis notes that 7,500 steps also tend to be in line with common public health recommendations, such as the Centers for Disease Control and Prevention’s recommendation of 150 minutes of moderate physical activity a week for adults.

But picking up the pace might be a good idea. As with any exercise, the physical benefits one gains from walking depends on three things: duration, intensity and frequency. Put simply: walk often, walk fast and walk long. The goal is to walk fast enough to raise your heart rate — even if just for a short burst.

 “Any pace is OK, but the faster the walking pace the better,” Stamatakis says. “It’s ideal for 3,000 to 3,500 [of those steps] to be completed at a brisk or fast pace.”

Walk Faster, Live Longer

In a recent review study involving around 50,000 walkers, Stamatakis and his colleagues linked faster walking speeds to a reduced risk of dying from almost everything except cancer. How much you walk, rather than how fast you walk, might be more important for reducing cancer mortality, the review noted.

Similar boosts to longevity have been found in other studies. Recent work published in Mayo Clinic Proceedings analyzed the life expectancy of nearly 475,000 men and women who self-reported as slow or brisk walkers. The faster walkers — around a speed of 3 miles per hour (or, a 20-minute mile) — could expect to live roughly 15 to 20 years longer than slower walkers, or those who clocked 2 mph (a 30-minute mile.)

Participants who considered themselves brisk walkers had an average life expectancy of nearly 87 years for men and 88 years for women. Increases in lifespan were observed across all weight groups the study included.

What’s considered a quick pace is relative to an individual’s fitness level, but it generally falls somewhere between 3 and 5 mph. A cadence of 100 steps per minute or greater is a commonly accepted threshold for turning a walk into a moderately intense exercise.  

While we know walking is good for the body, research is also beginning to reveal how it impacts brain function. Particularly, walking might be an effective way to slow or decrease the cognitive declines that come with growing older.

A study of older, sedentary adults found that walking for six months improved executive functioning, or the ability to plan and organize. Studies also have found that that walking and other aerobic exercises can increase the size of the hippocampus, the brain area involved in memory and learning.

Researchers think exercises like brisk walking might improve brain plasticity, or the ability to grow new neurons and form new synaptic connections.  

Can You Lose Weight By Walking?

If walking can help you live healthier and longer, can it also help you shed excess pounds? Not exactly. A common misconception is that working out in and of itself can help someone lose weight. Diet is a far more important piece of the weight-loss equation, research suggests.  

At least one study illustrates that daily walks make little difference in weight management. Weight gain is common among first-year college students. Researchers wanted to determine if walking could ward off the pounds. Their study, published in the Journal of Obesity, monitored 120 freshman women over six months. Over the course of 24 weeks, the students walked either 10,000, 12,500 or 15,000 steps a day, six days a week. Researchers tracked their caloric intake and weight — and found that step count didn’t seem to influence the number on the scale. Even students who walked the most still gained around the same amount of weight. 

Often, when someone increases physical activity, some of the body’s normal physiological responses kick in to make up for the calories burned. One might start getting hungry more often and may eat more, without realizing it.

Even if with a tight control on daily caloric intake, it takes a lot of walking to accumulate a meaningful deficit. To put this in perspective, a 155-pound person would burn roughly 500 calories walking for 90 minutes at a rate of 4.5 mph.

However, walking does seem to influence a person’s body composition. Where a person carries fat might be a more important indicator of disease risk than body mass index. Avid walkers tend to have smaller waist circumferences. Waist measurements that are more than 35 inches for women and 40 inches for men have been linked with a higher risk for heart disease and Type 2 diabetes.

So a walk in the park maybe won’t make you “ripped” — but it sure beats sitting.

By Megan Schmidt

Source: https://www.discovermagazine.com

.

More contents:

 
.

More Remote Working Apps:

https://quintexcapital.com/?ref=arminham     Quintex Capital   https://www.genesis-mining.com/a/2535466   Genesis Mining   http://www.bevtraders.com/?ref=arminham   BevTraders   https://jvz8.com/c/202927/369164  prime stocks   https://jvz3.com/c/202927/361015  content gorilla   https://jvz8.com/c/202927/366443  stock rush   https://jvz1.com/c/202927/373449  forrk   https://jvz3.com/c/202927/194909  keysearch   https://jvz4.com/c/202927/296191  gluten free   https://jvz1.com/c/202927/286851  diet fitness diabetes  https://jvz8.com/c/202927/213027  writing job   https://jvz6.com/c/202927/108695  postradamus https://jvz1.com/c/202927/372094  stoodaio  https://jvz4.com/c/202927/358049  profile mate   https://jvz6.com/c/202927/279944  senuke   https://jvz8.com/c/202927/54245   asin   https://jvz8.com/c/202927/370227  appimize  https://jvz8.com/c/202927/376524  super backdrop  https://jvz6.com/c/202927/302715  audiencetoolkit  https://jvz1.com/c/202927/375487  4brandcommercial https://jvz2.com/c/202927/375358  talkingfaces  https://jvz6.com/c/202927/375706  socifeed  https://jvz2.com/c/202927/184902  gaming jobs  https://jvz6.com/c/202927/88118   backlink indexer  https://jvz1.com/c/202927/376361  powrsuite  https://jvz3.com/c/202927/370472  tubeserp  https://jvz4.com/c/202927/343405  PR Rage  https://jvz6.com/c/202927/371547  design beast  https://jvz3.com/c/202927/376879  commission smasher  https://jvz2.com/c/202927/376925  MT4Code System https://jvz6.com/c/202927/375959  viral dash https://jvz1.com/c/202927/376527  coursova  https://jvz4.com/c/202927/144349  fanpage https://jvz1.com/c/202927/376877  forex expert  https://jvz6.com/c/202927/374258  appointomatic https://jvz2.com/c/202927/377003  woocommerce https://jvz6.com/c/202927/377005  domainname marketing https://jvz8.com/c/202927/376842  maxslides https://jvz8.com/c/202927/376381  ada leadz https://jvz2.com/c/202927/333637  eyeslick https://jvz1.com/c/202927/376986  creaite contentcreator https://jvz4.com/c/202927/376095  vidcentric https://jvz1.com/c/202927/374965  studioninja https://jvz6.com/c/202927/374934  marketingblocks https://jvz3.com/c/202927/372682  clipsreel  https://jvz2.com/c/202927/372916  VideoEnginePro https://jvz1.com/c/202927/144577  BarclaysForexExpert https://jvz8.com/c/202927/370806  Clientfinda https://jvz3.com/c/202927/375550  Talkingfaces https://jvz1.com/c/202927/370769  IMSyndicator https://jvz6.com/c/202927/283867  SqribbleEbook https://jvz8.com/c/202927/376524  superbackdrop https://jvz8.com/c/202927/376849  VirtualReel https://jvz2.com/c/202927/369837  MarketPresso https://jvz1.com/c/202927/342854  voiceBuddy https://jvz6.com/c/202927/377211  tubeTargeter https://jvz6.com/c/202927/377557  InstantWebsiteBundle https://jvz6.com/c/202927/368736  soronity https://jvz2.com/c/202927/337292  DFY Suite 3.0 Agency+ information https://jvz8.com/c/202927/291061  VideoRobot Enterprise https://jvz8.com/c/202927/327447  Klippyo Kreators https://jvz8.com/c/202927/324615  ChatterPal Commercial https://jvz8.com/c/202927/299907  WP GDPR Fix Elite Unltd Sites https://jvz8.com/c/202927/328172  EngagerMate https://jvz3.com/c/202927/342585  VidSnatcher Commercial https://jvz3.com/c/202927/292919  myMailIt https://jvz3.com/c/202927/320972  Storymate Luxury Edition https://jvz2.com/c/202927/320466  iTraffic X – Platinum Edition https://jvz2.com/c/202927/330783  Content Gorilla One-time https://jvz2.com/c/202927/301402  Push Button Traffic 3.0 – Brand New https://jvz2.com/c/202927/321987  SociCake Commercial https://jvz2.com/c/202927/289944  The Internet Marketing Newsletter PLR Monthly Membership https://jvz2.com/c/202927/297271  Designa Suite License https://jvz2.com/c/202927/310335  XFUNNELS FE Commercial Drag-n-Drop Page Editor https://jvz2.com/c/202927/291955  ShopABot https://jvz2.com/c/202927/312692  Inboxr https://jvz2.com/c/202927/343635  MediaCloudPro 2.0 – Agency Rights https://jvz2.com/c/202927/353558  MyTrafficJacker 2.0 Pro+ https://jvz2.com/c/202927/365061  AIWA Commercial https://jvz2.com/c/202927/357201  Toon Video Maker Premium https://jvz2.com/c/202927/351754  Steven Alvey’s Signature Series 3rd Installment https://jvz2.com/c/202927/344541  Fade To Black https://jvz2.com/c/202927/290487  Adsense Machine https://jvz2.com/c/202927/315596  Diddly Pay’s DLCM DFY Club https://jvz2.com/c/202927/355249  CourseReel Professional https://jvz2.com/c/202927/309649  SociJam System https://jvz2.com/c/202927/263380  360Apps Certification Masterclass https://jvz2.com/c/202927/359468  LocalAgencyBox https://jvz2.com/c/202927/377557  Instant Website Bundle https://jvz2.com/c/202927/377194  GMB Magic Content https://jvz2.com/c/202927/376962  PlayerNeos VR

How To Move With Migraines

Migraines are the most common form of headache that can cause severe throbbing pain – usually on one side of the head – and severely affect quality of life. A migraine attack can last hours or days and often comes with nausea, vomiting and extreme sensitivity to light and sound.

According to a 2018 Deloitte Access Economics Report, almost 5 million people in Australia live with migraine, with 7.6% of them – around 400,000 people – experiencing chronic migraine, which means more than 15 migraine days per month.

Migraines are much more common in women than men and more prevalent in working-age people.

“During a flare, all people want to do is lie in a cold dark room and not do anything,” says Adnan Asger Ali, a physiotherapist and the deputy national chair at Musculoskeletal Physiotherapy Australia. But research shows regular exercise may have a preventive effect in reducing the number and intensity of migraines. One of the main reasons physical activity may help relieve migraines, says Ali, is that the body releases endorphins (natural painkillers) during exercise.

“Physical therapy can complement the pharmacological management of migraines,” he says. “It might mean that they take two Panadol instead of two codeine, and that’s still going to be a win because they’re not taking the hard stuff.”

A proper physical assessment is necessary to tailor a treatment plan to the individual, and individuals should consult with a health professional before embarking on a new exercise regime, but here are some suggestions on physical exercise that might help manage migraine.

The class: yoga and tai chi

Ali says slow movements, meditation and relaxation have significant beneficial effects on people who suffer from migraines. That includes activities such as yoga and tai chi.

In a recent randomized clinical trial that involved 114 patients aged 18 to 50 years with a diagnosis of episodic migraine, researchers found that people who practised yoga as an add-on therapy had less frequent and less intense migraines than those who received medical treatment alone.

Tai chi can also serve as a preventive measure for migraines. In a 2018 randomised controlled trial of 82 Chinese women with episodic migraines, researchers found that after 12 weeks of tai chi training, the women experienced significantly fewer migraine attacks.

The move: chin tuck

Neck stiffness and postural issues can be a driver for migraines, says Ali. He suggests the chin tuck, or cervical retraction, exercise to strengthen neck muscles and improve mobility.

The chin tuck exercise can be performed standing or sitting. Begin by sitting upright and looking straight ahead, keeping your neck and shoulders relaxed. Place a finger on your chin and gently glide your chin down – tuck your chin to your neck. Don’t hold your breath, move your head up or down or bend your neck forward.

You might feel a gentle pull at the base of the head and top of the neck. Hold the position for about five seconds and repeat the exercise 10 times – as long as it doesn’t cause any pain.

The activity: walking, jogging, running and cycling

Aerobic exercises such as walking, jogging, running and cycling might help mitigate migraine.

A systematic review of studies on exercise and migraine published in The Journal of Headache and Pain in 2019 found that moderate-intensity exercise – physical activities that elevate your heart rate and cause you to breathe harder but still allow you to carry on a conversation – can decrease the number of migraine days.

“Any activity that people will do consistently and that they enjoy will be good for them,” says Ali.

The hard pass: high-intensity interval training

Ali warns against HIIT workouts, which alternate short bursts of intense cardio exercise with rest or lower-intensity exercise. “Very high-intensity exercise is discouraged if it triggers your migraine,” he says.

In some people, high-intensity exercise can trigger a migraine attack. But research has shown that regular HIIT workouts might be more beneficial than moderate exercise for others, highlighting the importance of a personalized exercise plan.

By: Manuela Callari

Source: How to move: with migraines | Life and style | The Guardian

.

Definition:

The main symptom of a migraine is usually an intense headache on 1 side of the head. The pain is usually a moderate or severe throbbing sensation that gets worse when you move and prevents you carrying out normal activities. In some cases, the pain can occur on both sides of your head and may affect your face or neck.

Additional symptoms

Other symptoms commonly associated with a migraine include:

  • feeling sick
  • being sick
  • increased sensitivity to light and sound, which is why many people with a migraine want to rest in a quiet, dark room

Some people also occasionally experience other symptoms, including:

Not everyone with a migraine experiences these additional symptoms and some people may experience them without having a headache. The symptoms of a migraine usually last between 4 hours and 3 days, although you may feel very tired for up to a week afterwards.

Symptoms of aura

About 1 in 3 people with migraines have temporary warning symptoms, known as aura, before a migraine.

These include:

  • visual problems – such as seeing flashing lights, zig-zag patterns or blind spots
  • numbness or a tingling sensation like pins and needles – which usually starts in 1 hand and moves up your arm before affecting your face, lips and tongue
  • feeling dizzy or off balance
  • difficulty speaking
  • loss of consciousness – although this is unusual

Aura symptoms typically develop over the course of about 5 minutes and last for up to an hour. Some people may experience aura followed by only a mild headache or no headache at all.

When to get medical advice

You should see a GP if you have frequent or severe migraine symptoms that cannot be managed with occasional use of over-the-counter painkillers, such as paracetamol. Try not to use the maximum dosage of painkillers on a regular or frequent basis as this could make it harder to treat headaches over time.

You should also make an appointment to see a GP if you have frequent migraines (on more than 5 days a month), even if they can be controlled with medicine, as you may benefit from preventative treatment. You should call 999 for an ambulance immediately if you or someone you’re with experiences:

References:

  • Paralysis or weakness in 1 or both arms or 1 side of the face
  • stroke or meningitis, and should be assessed by a doctor as soon as possible.

 

Is Walking Enough Exercise? A Cardiologist Answers

There are seasons in life when a 15-minute walk is the most you can commit to your exercise routine—and, hey, that’s 100 percent okay. Maybe your job is more of a nine to nine than a nine to five right now, or childcare is monopolizing your free moments. Whatever the case, we asked a cardiologist to answer the age-old question is walking enough exercise? And the first thing you need to know is that the simple answer is yes.

According to Michael Weinrauch, MD, a New Jersey-based cardiologist, the bottom line is that even the smallest neighborhood loop can have an immense impact on your health and well-being. “The take home point here is that even 15 minutes a day of walking, without stopping, provides benefit with regards to cardiovascular morbidity and mortality,” he says.

Morbidity refers to illness or disease, while mortality refers to death. Research has associated 15 minutes of activity with a 22 percent lower risk of death (mortality), and walking with a 43 percent reduced risk in stroke and reduction the risk factors of heart attack (morbidity), regardless of how fast your heart is beating. “Keep in mind, most of the research that has been done on the benefits of walking have been done without monitoring heart rates during physical activity.

Remember, the Fitbit and smart watch apps are still actually a relatively new phenomenon,” adds Dr. Weinrauch. Long story, short: The morbidity and mortality benefits of walking seem to occur regardless of your heart’s beats per minute (BPMs). 

“The take home point here is that even 15 minutes a day of walking, without stopping, provides benefit with regards to cardiovascular morbidity and mortality.” – Michael Weinrauch, MD, cardiologist

With that being said, you can increase your cardiovascular fitness by increasing your heart rate and going longer distances—and that may offer even more benefits when it come to morbidity and mortality. “Cardiovascular fitness or aerobic fitness can be defined as a measurement of the body’s ability to deliver oxygen to its muscles,” explains Dr. Weinrauch.

VO2 Max, which is the maximum rate that oxygen can be consumed during exercise that increases in intensity, is the gold standard for measurement of fitness.” However, it’s really up to you how “fit” you want to be. If you’re someone who wants to build up your VO2 max so you can run a marathon, fantastic. And if you’re someone who’s content with a brisk walk to your favorite coffee store, that’s also great.

“The bottom line is, if you are walking to improve your health, do not worry about how high to raise your heart rate. If you are interested improving your cardiovascular fitness in addition to improving your health, then more vigorous exercise training will likely be necessary,” Dr. Weinrauch says.

It’s the choose your own adventure of fitness. And regardless of your choice, you’re still collecting those morbidity and mortality benefits as long as you clock your 15 minutes each day.

Make sure to stretch after you walk! 

Kells McPhillips

By: Kells McPhillips

Source: Is Walking Enough Exercise? A Cardiologist Answers | Well+Good

.

Critics:

Brisk walking, like any form of exercise, will cause your heart to beat faster. As a general rule, the faster you move, the more your heart rate will increase. For example, running will typically cause a faster heart rate than walking at a leisurely pace. A stronger heart is just one of the many benefits associated with brisk walking and other forms of aerobic or cardiovascular exercise.

The heart just like any other muscle gains strength from exercise. A stronger heart can effortlessly pump more blood with each beat. The resting heart rate of people who regularly exercise tends to be lower because the heart doesn’t have to struggle to pump blood, People who regularly engage in cardiovascular activities like brisk walking have a 45 percent lower risk of developing heart disease than people who don’t maintain an active lifestyle, explains University of Maryland Medical Center.

Brisk walking can help lower “bad” or LDL cholesterol while raising “good “or HDL level. Walking or jogging 12 miles a week has been shown to significantly boost good cholesterol. You need to log at least 20 miles per week or about three miles per day to put a notable dent in LDL levels, explains University of Maryland Medical Center. Walking can also manage blood-pressure levels and lower the risk of type 2 diabetes.

By increasing your speed to a 4.5 mph power walk, at 13 minutes per mile, you can also increase the calories burned per mile. A 125-pound walker burns 77 calories, while a 155-pound person burns 96 calories and a 185-pound walker burns 115 calories per mile.

More Contents:

 

Is Sitting Still Slowly Killing Us?

https://s.yimg.com/ny/api/res/1.2/DScvZyaOolzFbBt4JwU.Ag--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTYzOS45NTk0NjgwMTc3MzI4/https://media-mbst-pub-ue1.s3.amazonaws.com/creatr-images/2019-06/f48c7fe0-9115-11e9-b7d7-01ed8044905a

 

This is the one piece of bad news you shouldn’t sit down for: Sitting for hours on end, every day, is bad for your health. Sitting at work is bad for you. Sitting after work is bad for you. Sitting is the new smoking, except that the furniture lobby probably isn’t as powerful as the tobacco one.According to Harvard Health Publications, too much sitting has been linked to everything from osteoporosis to heart disease to diabetes .

So if you feel like you’re wasting away in your chair all day, you probably are. It might be time to invest in a standing desk or make time for periodic walking breaks. A lot of research has appeared in the last few years as a testament to all that is unholy about our love of office chairs, La-Z Boys, couches and cushions. What’s worse: Even a healthy amount of exercise can’t save you.

If you work in an office setting, sitting is hard to avoid, unless you’re an early adopter of the treadmill desk. You might laze around the house on your days off, but one study found that people spend more time sitting–and do less standing or walking–on work days compared to their leisure days. You may have lost track of all of the ways that your office job can turn deadly. So as I sit hunched over in my rolling chair in a position that screams “live fast, die young,” let’s talk about what kind of damage all we, the over-sitters, are in for.

Here are 11 health issues linked to excessive sitting:https://i.insider.com/57855b5788e4a7dd488b6c1d":{"contentType":"image/png","aspectRatioW":2,"aspectRatioH":1}}” />

Leg problems

The Daily Mail noted that a study published in the British Medical Journal found that excessive sitting causes blood to pool in your legs, leading to dangerous blood clots.

Insulin spikes

University of Colorado at Denver human physiologist Audrey Bergouignan explained that sitting too much can mess with your insulin production, reports the Washington Post. This can put you at greater risk for diabetes. Double whammy: Sitting could be bad for your mind, too. An April 2012 study in the Annals of Behavioral Medicine analyzed the association between sedentary behavior and mental well-being using Well@Work, a workplace health promotion project in the UK.

According to self-reported survey data from almost 3,500 people of non-occupational sitting time — watching TV, using a computer, driving, etc. — sitting time outside of work was negatively associated with mental health for women. Again, men got off comparatively easy — only sitting time at the computer negatively impacted their mental well-being.

Slowed brain function

Newcastle University professor of movement and metabolism Mike Trenell told the Daily Mail that without movement, muscles pump less fresh blood and oxygen through your brain. By reducing “excessive sitting” to less than three hours a day, the U.S. life expectancy could increase by two years, according to a July 2012 study in BMJ Open. Reducing TV time to less than two hours a day would bump it up by 1.4 years.

(By comparison, smoking knocks off 2.5 years of life expectancy for men and 1.8 years for women.) The study estimated that the average adult spends 55 percent of his or her day doing something sedentary, but also notes that even high levels of self-reported sitting could be conservative. It’s not easy to remember all the time you’ve spent sitting during the day, since it’s not necessarily a domain-specific behavior like watching TV.

.

.

Want to know How Sitting Down is Slowly Killing Us then this video need to be considered. Revealing the Truth About Our Sedentary Lifestyle. Do you want to know, how sitting for longer period effects your body? Well, a study published in the American Journal of Epidemiology by the American Cancer Society after following 123,216 subjects from a 2010 study stated this. The study found out some shocking truth. If you want to live longer then see this. ————————————————- Health Apt Channel https://www.youtube.com/healthaptgala Facebook Page: https://www.facebook.com/healthapt/ Google+ Page https://plus.google.com/u/0/116987186… Video https://www.youtube.com/watch?v=7aRel…
.
.

Weak bones

PreventDisease.com explained that excessive sitting can lead to osteoporosis, citing a 2010 study published in The National Center for Biotechnology Information. Obese individuals sit 2.5 more hours a day than lean individuals, according to a November 2009 Obesity study. In turn, sitting more is associated with Metabolic Syndrome, a combination of factors — like abdominal obesity, low levels of “good cholesterol,” high blood pressure, high triglyceride levels or hyperglycemia — that together put you at a higher risk for serious medical issues like heart disease, stroke and diabetes.

A review study in PLOS ONE last year confirmed that people who spent more time being sedentary were 73 percent more likely to have metabolic syndrome. In 2005, a group of researchers theorized that reducing TV and computer use to less than one hour a day outside of work could reduce the prevalence of adult metabolic syndrome in the U.S. by 30 to 35 percent.

Aches and pains

Inactivity might be the cause of your sore back. The Financial Times reports that when you slump in your seat, you can strain your back muscles. Even if you’ve been diagnosed with cancer, sitting could still be what kills you. A January 2013 study in the Journal of Clinical Oncology found that both before and after being diagnosed with colorectal cancer, more leisure time spent sitting down meant a higher risk of death.

The study tracked the self-reported habits of more than 2,000 patients with colorectal cancer for up to 16 years after their diagnosis. The most physically active had a 28 percent lower chance of dying than those who exercised less. Those who spent at least six leisure hours a day sitting had a 36 percent greater risk of dying than those who sat less than three hours a day.

Stiff spines

When you sit for too long, your soft discs between vertebrae become squashed, leading to inflexibility, according to a group of scientists interviewed by the Washington Post. A March 2012 study in the Archives of Internal Medicine tracking more than 200,000 Australian individuals 45 years and older found that regardless of sex, age and body mass, sitting puts you at a higher risk for mortality from all causes. People who sat more than 11 hours a day had a 40 percent higher risk of dying within three years. The risk of death was much lower for people who exercised five hours a week or more, but it didn’t negate the sitting death-trap. Time to shell out for a standing desk.

Heart disease

Mercola.com reported that women who sit for 10 more hours a day have a higher risk of heart disease , according to the Journal of the American College of Cardiology. An October 2012 analysis of a self-reported survey — 6,379 people between the ages of 40 and 75 — found that even controlling for physical activity and body mass index, those who sat less had lower risk of having chronic kidney disease. The effect was especially profound in women: When they cut down their sitting time from a full workday to only three hours, their risk fell by more than 30 percent. For men, the risk decreased by 15 percent.

Decreased hip mobility

Livestrong.com explains that sitting too much causes your hip muscles to shorten and tighten, limiting your range of motion.

Higher rates of cancer

Harvard Health Publications explained that separate studies have linked excessive sitting to higher rates of cancer and cancer-related deaths.

Feeble glutes

Unsurprisingly, sitting on your butt all day is bad for your butt.

Dan Giordano, cofounder of Bespoke Treatments Physical Therapy, told SELF that sitting all day causes your glutes to essentially “shut down.”

Slouching toward arthritis

Consistently poor posture at work can lead to arthritis and bursitis, according to the Huffington Post.

By:

Source: https://www.businessinsider.com

%d bloggers like this: