Walking is a lower-impact exercise, meaning it doesn’t stress your joints. According to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h). A 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively (6 Trusted Sources). To get started, aim to walk for 30 minutes 3–4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit.
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🍎 Health Hack: Hit it for 40
Was the last time you did pushups in gym class? . . . According to a new study published in JAMA Network OpenTrusted Source, pushup capacity is inversely associated with future cardiovascular disease (CVD) incidents — meaning the more pushups you can do, the less likely you are to have a heart attack or stroke. Researchers found that CVD risk was 96 percent lower in men who were able to do 40 or more pushups during a physical test compared to men who could do 10 or fewer. . . . Pushup capacity also was a better predictor of CVD outcomes than submaximal treadmill tests, a more commonly used test.
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🍎 Health Hack: How Many of the 5 Healthy Habits Do You Follow?
Maintaining five healthy habits can add more than a decade to your life:
- Eating a healthy diet.
- Exercising regularly
- Keeping a healthy body weight.
- Not drinking too much alcohol.
- Not smoking — during adulthood.
🍎 Health Hack: It All Begins at Breakfast
“A fiber- and protein-rich breakfast may fend off hunger pangs for longer and provide the energy you need to keep your exercise going. Follow these tips for eating a healthy breakfast: Instead of eating sugar-laden cereals made from refined grains, try oatmeal, oat bran, or other whole-grain cereals that are high in fiber. Then, throw in some protein, such as milk, yogurt, or chopped nuts.
Health Hack: Guard Against a Silent Stroke
Your chances of having a stroke go up if you have high blood pressure or irregular heartbeat.
Lifestyle changes can help lower your chance of stroke and heart disease. Make a plan to adopt these healthy habits:
Keep tabs on your blood pressure, and get it under control if it’s too high.
Check your cholesterol.
Keep your blood sugar at the right levels.
If you smoke, quit.
Eat a healthy diet that includes plenty of fresh fruits, veggies, and whole grains. Cut back on saturated fats (found in red meat, for example), salt, and sugar.
Get regular exercise.
Keep to a healthy weight.
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Nutrition Hack: 9 of 10 Intuitive Eating Principles
Intuitive Eating Principle #9
Exercise — feel the difference
Find ways to move your body that you enjoy. Shift the focus from losing weight to feeling energized, strong, and alive.
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Health Hack: #4 of Life’s Simple 7 for Optimal Cardiovascular Health
Get Off the Sofa and Get Active. Your Heart Says, “Thank You!”
#4. Be physically active. Get at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity (or a combination) each week.
Source: American Heart Association
Stress Hack: Run Away From Stress
“When you exercise, your brain and nervous system produce more endorphins, which are essentially natural antidepressants— neurotransmitters that make you feel good. Even better, any form of exercise can create this effect, so it doesn’t matter whether you lift weights, jog on the treadmill, or play pickup basketball. As long as you break a sweat, you’ll get this high. There are two other ways that exercise help you squash stress. First, according to the Mayo Clinic, focusing on the tasks associated with training or playing a sport will help you forget about your problems and leave you with a greater sense of calm and clarity. Second, working out relaxes you and boosts your chances of a good night’s sleep, which is another key to fighting stress, anxiety, and depression.”
Source: Muscle and Fitness: Mar2019, Vol. 80 Issue 3, p94-100.
Longevity Tip: Who Says You’re Too Old
Louisiana native Julia “Hurricane” Hawkins, 103, will shock you with her athletic ability. “At 100, I started running. I thought it would be neat to run at 100 and do the 100-yard dash in less than a minute!” Hawkins said. She ran the 100-meter dash at the National Senior Games in 46.07 seconds, winning the gold medal. Her story is gaining so much national attention that everyone wants a picture with the gold medalist. “I hope I’m inspiring them to be healthy and realize you can still be doing it at this kind of an age if you keep yourself busy and active through your life,” Hawkins said.
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Nutrition Hack: Fuel Up for Exercise
“Eating a healthy breakfast is especially important on days when exercise is on your agenda. Skipping breakfast can leave you feeling lightheaded or lethargic while you’re working out. Choosing the right kind of breakfast is crucial. . . . A plain white bagel or doughnut won’t keep you feeling full for long. A fiber- and protein-rich breakfast may fend off hunger pangs for longer and provide the energy you need to keep your exercise going.”
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