Food4ThoughtWellness

Nutrition for Body and Soul

Get Off the Couch!!

I went to the cardiologist with my dad last week.  He has a 100% blockage that rerouted itself and an 80% blockage.  However, with medication (yes, medication…there are times you need it) making better choices with his diet, AND WALKING EVERYDAY.. she said this is what is keeping him moving!!  So PLEASE, get up, get out….and WALK!  Start by going around the block and build from there!!  Who knows…you may become addicted!  If you are in a cold area….go to the mall!  🙂

 

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Where did Your Feet Take You Today?!

As I set out for a walk today by myself (usually I have a walking partner), I put in my ear buds and tuned into “Pontoon Radio” …. for a 2 to 3 mile walk!  Well…with songs like Sweet Home Alabama, On the Pontoon, Boot Scootin’ Boogie….etc… I  just kept on truckin’!  Next thing I knew was on at least a 5 mile or more!!  Did you know that even walking for 10-20 minutes a day, can improve your health!!

1. Walking improves circulation. It also wards off heart disease, brings up the heart rate, lowers blood pressure and strengthens the heart. Studies at the University of Colorado at Boulder and the University of Tennessee found that post-menopausal women who walked just one to two miles a day lowered blood pressure by nearly 11 points in 24 weeks. Women who walked 30 minutes a day reduced their risk of stroke by 20 percent – by 40 percent when they stepped up the pace, according to researchers at the Harvard School of Public Health in Boston.

2. Walking shores up your bones. It can stop the loss of bone mass for those with osteoporosis, according to Michael A. Schwartz, MD, of Plancher Orthopedics & Sports Medicine in New York. In fact, a Brigham and Women’s Hospital, Boston, study of post-menopausal women found that 30 minutes of walking each day reduced their risk of hip fractures by 40 percent.

3. Walking leads to a longer life. Research out of the University of Michigan Medical School and the Veterans Administration Ann Arbor Healthcare System says those who exercise regularly in their fifties and sixties are 35 percent less likely to die over the next eight years than their non-walking counterparts. That number shoots up to 45 percent less likely for those who have underlying health conditions.

4. Walking lightens mood. A California State University, Long Beach, study showed that the more steps people took during the day, the better their moods were. Why? Walking releases natural pain­killing endorphins to the body – one of the emotional benefits of exercise.

5. Walking can lead to weight loss. A brisk 30-minute walk burns 200 calories. Over time, calories burned can lead to pounds dropped.

6. Walking strengthens muscles. It tones your leg and abdominal muscles – and even arm muscles if you pump them as you walk. This increases your range of motion, shifting the pressure and weight from your joints and muscles – which are meant to handle weight – helping to lessen arthritis pain

7. Walking improves sleep. A study from the Fred Hutchinson Cancer Research Center in Seattle found that women, ages 50 to 75, who took one-hour morning walks, were more likely to relieve insomnia than women who didn’t walk.

8. Walking supports your joints. The majority of joint cartilage has no direct blood supply. It gets its nutrition from synovial or joint fluid that circulates as we move. Impact that comes from movement or compression, such as walking, “squishes” the cartilage, bringing oxygen and nutrients into the area. If you don’t walk, joints are deprived of life-giving fluid, which can speed deterioration.

9. Walking improves your breath. When walking, your breathing rate increases, causing oxygen to travel faster through bloodstream, helping to eliminate waste products and improve your energy level and the ability to heal.

10. Walking slows mental decline. A study of 6,000 women, ages 65 and older, performed by researchers at the University of California, San Francisco, found that age-related memory decline was lower in those who walked more. The women walking 2.5 miles per day had a 17-percent decline in memory, as opposed to a 25-percent decline in women who walked less than a half-mile per week.

11. Walking lowers Alzheimer’s risk. A study from the University of Virginia Health System in Charlottesville found that men between the ages of 71 and 93 who walked more than a quarter of a mile per day had half the incidence of dementia and Alzheimer’s disease, compared to those who walked less.

12. Walking helps you do more, longer. Aerobic walking and resistance exercise programs may reduce the incidence of disability in the activities of daily living of people who are older than 65 and have symptomatic OA, shows a study published in the Journal of Clinical Outcomes Management.

Read more at www.arthritis.org

Sooooo….what are you waiting for.  It costs you nothing!  Take some deep breaths, look at the beauty around you!  GET OFF THE COUCH! Get a partner…or, plug into some awesome music!  Food 4 Thought!

Let your feet take you to feeling better!  Your body is your best friend, do something for it daily!!

Visit www.food4thoughtwellness.com for Healthy info!!

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Why Should You Get Your Walk On??

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Get Off the Couch!

I don’t know about you…but I love to walk and hike!!  It’s so nice to have a walking buddy!  Yesterday my friend and I did this loop!

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If you live in the area and need motivation to get off the couch…join me!  Walking is so important… You can start with a walk around the block!  Sometimes walking by yourself can help clear your mind and relieve stress!

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SOOO….GET OUT AND WALK!!!!

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Where Did Your Feet Take You Today??

My feet took me to the Palo Comado Trail today!

Remember……it’s NOT about the FEET…It’s the journey on which your FEET take you!

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We entered through the Smoketree gate!

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OMG…everything is so lushiously green! It was a beauteous day!  The warm sun at our backs!  Soaking up a little vitamin D!

At the “T” we went left…towards Modelo Trail! We followed the trail approx. 2 miles, didn’t see a loop, so turned around and followed our path back..  Definitely have more exploring to do!

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How many of you take time to create Harmony in your lives by being one with nature.. it is so good for your Health!?  By venturing out your back door,  getting close to nature..taking deep breaths..and soaking in the sights around you, you will be doing something for your soul!  It will clear your mind and give you a fresh outlook on life!  So when you get off work…even if it’s only for 15 minutes…get out and walk..take a deep breath and look around you!  Find something to make you smile!

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This could be right in your own back yard!

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Time to find Your Health Harmony!! xo

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