You know that walking is one of the easiest, yet also most effective forms of exercise to support your weight loss plan. But is there any way to make your walk even more effective and burn more calories? Yes! Try adding a few of these tweaks to your routine, and see the difference for yourself.
Add toning exercises. Wear ankle or wrist weights, perform curls while walking, or pause at a park bench for some incline push-ups. Building muscle doesn’t just burn calories during exercise, but also increases your resting metabolic rate.
Add a few minutes per day. Challenge yourself to walk just a few extra minutes each day. Soon you will expand your walk an additional twenty minutes or more.
Vary your route. Walking the same route, day after day, can feel boring. Changing it up will keep your workout feeling more interesting, but can also increase your calorie burn (especially if you add a few hills or walk on terrain with resistance, such as sand).
Try an app. Use a handy fitness app to track your mileage, time, calorie burn, and more. By logging each workout you can challenge yourself to work a bit harder each time.
Challenge a friend. Many people perform better when they compete a bit. Challenge a friend to see who can walk the most miles in the same amount of time, or sign up for a charity walk event.
Add bursts of speed. Every few minutes, walk as fast as you can for about two minutes. Then drop back to a comfortable pace for about five minutes, and repeat.
If your workout routine feels stale, we can help you reinvigorate it. Just call us to discuss your weight loss plan and we’ll help you devise strategies to burn more calories and reach your goals.
You’ve probably noticed that the news never can make up its mind about foods and drinks. One day the experts are touting the health benefits of something, and then the next day someone else is saying the complete opposite!
So for coffee lovers, the back-and-forth can provoke a bit of anxiety (or is that just the caffeine talking?) If you’re wondering about the benefits and drawbacks, we can provide some answers.
The “pros” of coffee.
Can give us energy
Contains powerful antioxidants and anti-inflammatory properties
Can potentially reduce the risk of certain cancers, cardiovascular disease, type 2 diabetes and Parkinson’s disease
Help some people with minor reflux first thing in the morning
The “cons” of coffee.
On the other hand, some people do experience drawbacks from coffee (or caffeine in general). These include:
Worsening acid reflux in some people
Mild dehydrating effects (mostly if you drink too much coffee)
Headaches, irritability, or digestive effects (in people who are sensitive to caffeine)
Insomnia (if you drink caffeine within six hours or so of bedtime)
Added calories, if you include sugar or cream in your coffee
As you can tell, the effects of coffee can vary from one person to another. If you enjoy coffee and you haven’t noticed any of the above drawbacks, it’s probably fine to continue drinking it in moderation. If you have any other questions about a healthy diet or an anti-aging lifestyle, call us to discus your concerns.
We all sweat, and it’s a completely normal body function. In fact, you could actually end up in a lot of danger if you didn’t sweat! But for some reason, a lot of misperceptions still exist with regard to sweating. Here’s what you need to know.
The amount that you sweat is not based on your fitness. Some people do sweat more than others, but it has nothing to do with your level of fitness. Some people are simply born with more sweat glands than others, and we do know that men tend to sweat more than women. Other than that, the amount of sweat that you see during or after a workout is just based on your personal biology. Climate matters, too, since we tend to sweat more when it’s hot outside.
Sweat doesn’t actually smell. Yes, you might smell bad after a workout, but it’s not due to the amount of sweat you released. Sweat is simply water, and does not smell until it mixes with bacteria or fungi present on your skin.
Sweating removes toxins from your body. Sweat is composed of water, combined with trace amounts of potassium, magnesium, and urea. Yes, urea is a waste product, but only a tiny amount is present in sweat.
Your kidneys and liver are responsible for filtering toxins out of your body. You can support their function by drinking plenty of water, and by avoiding an overload of the “bad stuff” to begin with.
Sweating does not equal fat burn. Unfortunately, no, the amount that you sweat has little to do with the amount of calories that you burn during a workout. Because it’s your body’s way of cooling itself off, sweat does indicate that you’re getting exercise. But because the amount each person sweats can vary so much, it is not a reliable indicator of exact calorie burn.
If you want to know whether your workouts are effective and you’re burning enough fat, schedule an appointment with us. We can evaluate your weight loss plan and fitness goals, and help you put together a program for success.
It’s a story we hear all the time: Our patients know they need to exercise, both for their overall health and to support their weight loss plan, but it’s so hard to get moving. When you’re in a bad mood, feel tired or depressed, or simply have no energy, just finding the motivation to get moving can feel like climbing a mountain. It’s exhausting, and you haven’t even started your workout yet!
You might be surprised to learn one of the most common culprits behind sluggish moods and lack of motivation. Research has shown that workers who spend the most time at their desks score the highest on tests demonstrating psychological distress. Women who sit for seven or more hours per day experience three times the rate of depression. Numerous other studies have linked prolonged sitting to higher rates of mood disorders.
And it’s not all about your mood. Sedentary behavior has been linked to high blood pressure, heart disease, diabetes, obesity, and more.
So does that mean you need to quit your job and spend your days in the gym instead? Well, no. Obviously, that wouldn’t be an option for most of us. And even if it were, it’s not necessary to go to such extremes.
It’s important to note that research has shown positive impacts on mood when participants engage in even “light” activities, like housework or gardening. Yes, regular vigorous exercise is best for your health as well as your weight loss plan, but any activity at all is very beneficial for your overall mood.
So set an alarm to remind you to get up from your desk once per hour, and go for a walk around the building or simply stretch by your desk. In your off time, avoid the TV and choose more active hobbies. And when you do relax to enjoy some Netflix time, just avoid overly long sessions. Or enjoy some gentle stretches or Pilates moves on the floor during your favorite shows.
For more help with your weight loss plan and getting motivated to exercise, give us a call. We can help you identify problem areas with your strategy and find creative solutions that work for you.