Exercise

812a60d298cef0b064eaa485f9cde451 This is how I feel after intense exercise yesterday and today.

A few days ago I seen pictures of Mo’Nique, the comedienne’s weight loss. She is doing a good job.

monique-weight-loss-before-and-after

 

Health Benefits of Exercising

Canadian researchers found that women who walked briskly for about an hour a day reduced their belly fat by 20% over 14 weeks, without changing their eating habits. (pg. 4)

Researchers from Washington University who tracked overweight 50 to 60 year olds for 1 1/2 years found that those who burned 240 to 300 calories a day by walking (that’s equivalent to 45 to 60 minutes at a moderate pace) lost an average of 22 pounds without dieting. Just at noteworthy, their hearts pumped blood and nutrients efficiently as the hearts of people in their 30s and 40s.  Lower-intensity workouts (like walking opposed to running) may do a better job of reducing bad fats like triglycerides and LDL cholesterol because they use fat for fuel, while high-intensity exercise primarily uses glucose (or sugar). (pg. 5)

At the University of Michigan, researchers found that sedentary, prediabetic adults who walked for an hour daily improved their sensitivity to insulin by 59 % and their ability to produce insulin by 31% in just 7 days! (pg 5)

Appalachian State University researchers found that adults who walked regularly cut their number of sick days in half! (pg. 6)

According to the University of Vermont, adults who walked 30 minutes, five times a week report having more energy. Some even report that just a 20 minute moderate walk gave them energy for up to 12 hours afterward. (pgs. 6-7)

At the University of Texas at Austin, researchers found that just 30 minutes of walking can give a temporary lift from major depression. (pg. 7)

In a study published in the Journal of Sleep Medicine, women age 60 and older who walked a mere hour a week (about 9 minutes a day) woke up half as often and slept 48 minutes more a night, on average, than women who were sedentary. In another study, when researchers asked more than 700 men and women about their exercise and sleep habits, they found that walkers were less likely to wake in the middle of the night, have nightmares, or experience an afternoon slump. (pg. 7) I can agree to this, I sleep hard  and long if I exercise an hour or more; I am exhausted.

When University of Illinois at Urbana-Champaign researchers gave adults a mental task after 30 minutes of strength training, or no exercise, those who did the cardio session showed enhanced memory capacity and reaction time, while the other groups didn’t seem to increase their brainpower at all. (p.8)

University of Miami discovered that the people who were aerobically fit heard sound as lower volume than those who were unfit. Aerobic activities enrich blood with oxygen and may increase blood flow to the ears, which can then improve their functioning, researchers speculate. (pgs. 8-9)

Thirty minutes of walking most days of the week can increase your life span by up to 3 years, according to a study published in The Archives of Internal Medicine. (pg. 9)

There are probably many more benefits but these are just a few. I want a healthy body and I want it to be beautiful for you.

*Walk off Weight by Michele Stanten, fitness director, Prevention Magazine