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Working Out May Help Counteract Holiday Eating

Sunday, December 22, 2013

Working Out May Help Counteract Holiday Eating

Men who overstuffed but exercised showed less harm to their health in study

By Robert Preidt
Sunday, December 15, 2013 HealthDay

FRIDAY, Dec. 13, 2013 (HealthDay News) -- Stuffing yourself with too many holiday goodies? Exercising daily might reduce the harmful effects to your health, according to a small new study.

Previous research has shown that even a few days of consuming far more calories than you burn can damage your health.



The new study included 26 healthy young men who were asked to overeat and who either were inactive or exercised on a treadmill for 45 minutes a day. Daily calorie intake increased by 50 percent in the inactive group and by 75 percent in the exercise group. That meant they had the same net daily calorie surplus, said the researchers at the University of Bath, in England.

After just one week of overeating, all the participants had a significant decline in blood sugar control. Not only that, their fat cells activated genes that result in unhealthy changes to metabolism and that disrupt nutritional balance.



These negative effects, however, were much lower in those who were doing daily exercise, according to the study, which was published Dec. 15 in The Journal of Physiology.

"Our research demonstrates that a short period of overconsumption and reduced physical activity leads to very profound negative changes in a variety of physiological systems," study co-author Jean-Philippe Walhin said in a journal news release. "But a daily bout of exercise stops most of these negative changes from taking place."

And holidays often mean people are eating more and exercising less, another researcher said.



"If you are facing a period of overconsumption and inactivity, which is probably quite common around Christmastime, then our study shows that a daily bout of exercise will prevent many of the negative changes from taking place even though you are gaining weight," study senior author Dylan Thompson said in the news release.



"The effects are obvious, but the underlying causes will need further study to be determined," he said. "The findings are likely to apply to other groups, like older adults and women, and perhaps to lesser amounts of [exercise]."



SOURCE: Journal of Physiology, news release, Dec. 14, 2013

HealthDay

  
  Member Comments About This Blog Post:

LJCANNON 12/29/2013 11:25PM

    emoticon I have No Problem staying active. My Gym is 24/7 and I walk At Least 30 - 50 minutes outside the Gym every day.
emoticon You Can Not Out Exercise a Bad Diet! At least the activity might minimize the damage until I get then Eating where it should be.

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CAROLFAITHWALKR 12/26/2013 6:44PM

    Great blog!

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BABY_GIRL69 12/23/2013 5:22PM

    I love this!!

God bless,

Dee

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GRANDMABABA 12/23/2013 6:29AM

    Blessings for an active and happy Christmas!

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CINDHOLM 12/22/2013 1:19PM

    emoticon for sharing.. emoticon

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FITWITHIN 12/22/2013 11:32AM

    My gym was open on Thanksgiving for a couple of hours. I took full advantage of that time. Keep it moving! Happy Holidays!

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WORKNPROGRESS49 12/22/2013 10:35AM

    emoticon emoticon

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Oct Update

Friday, November 01, 2013


I know it has been awhile since I have updated. It has been a crazy last few months!! Lightening hit our house and we lost most electronics, then we got broke into and had to have a alarm system installed, etc.... But here we are right in the middle of the holidays and overall feeling great! I have officially lost 20 pounds now, very very slowly but so far none of this has came back... :-) I am still just adding steps very slowly, not perfect and not worrying about the food. I mean I try and eat real food most of the time but not perfect. My health slowly improving also.

I do have some hopes and dreams. May be strange for some but since I am sooo passionate about walking. I would love to do some AVA walks some day. Even if I only do a little that is one more than I have ever done.. :-) It just looks like so much fun. Just wish I had someone to do it with. I also would love to walk all 9 trails at the zoo someday. My first one would be the flamingo trail it is the smallest.

My goals for Nov are 6000 step avg minimum! Told you I am slowly getting there.

Have a wonderful day today! Get those steps in.. :-) emoticon

  
  Member Comments About This Blog Post:

GOLDIEFOXX 11/3/2013 10:54AM

    Awesome job, just keep doing what you're doing and eventually you will get there- no need to do it fast... as long as you keep at it, you're doing it!!!! it's taken me 4 years to lose 90 pounds.. 4 YEARS!!! some people can do it in eight months, but not me. I just kept doing a pound here and there and eventually they added up! emoticon

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QUEENIEBELLE 11/1/2013 9:45PM

    You are doing great! I went to your Spark Page and the info is so interesting. I like to walk too~ getting to 14,00 is a terrific goal. I don't have any tracking device yet but you've inspired me to walk MORE!! emoticon Keep up the good work~ emoticon

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CBEVNOW 11/1/2013 9:09PM

    Great on your weight loss, and so sorry about the break in. Love to walk also. emoticon emoticon emoticon

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CINDHOLM 11/1/2013 11:31AM

    emoticon emoticon emoticon

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Sitting? Get Up and Move Every 30 Minutes

Thursday, August 01, 2013




Sitting? Get Up and Move Every 30 Minutes

By Wendy Bumgardner, About.com Guide

July 22, 2013

About.com Health's Disease and Condition content is reviewed by our Medical Review Board


Sitting at deskIf you are a desk jockey like me, you could sit for hours at a time, then think you are fine by just going for a lunch time walk1 or hitting the treadmill after work. But a study shows that a short walking break of under two minutes every half hour helped healthy, normal weight adults regulate their blood sugar better. This is helpful advice for those of us who want to prevent metabolic syndrome2 and type 2 diabetes3.

The study used 70 healthy adults who sat for a 9-hour day. They compared the effects on blood glucose, insulin and triglyceride levels after a meal with different types of activity. One day the subject would only have a 30-minute walking break during the day. On another day they would walk for 1 minute, 40 seconds after every 30 minutes of sitting.

The short walking breaks every 30 minutes reduced glucose and insulin levels better than the 30-minute walking break, and both reduced levels compared to not getting up at all. The 30-minute walk was better at reducing triglyceride levels4. That finding is similar to a study I reported on last month that said walking after a meal helped blood sugar control5.

This study adds more evidence that sitting increases your health risks6. What should you do during a long work day? Get up every 30 minutes, and also take a walk after eating lunch. I wear a Jawbone UP 7set to vibrate after 30 minutes of inactivity.
More: Sitting time apps and inactivity monitors8 you can use to remind yourself to move.

Photo © Wendy Bumgardner

  
  Member Comments About This Blog Post:

CINDHOLM 8/1/2013 3:44PM

    emoticon for sharing!! emoticon

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WORKNPROGRESS49 8/1/2013 2:39PM

    emoticon emoticon

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MJ7DM33 8/1/2013 10:16AM

  emoticon

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TABBYKAT75 8/1/2013 9:36AM

    hi my how I have missed talking to you How are you

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Walking Improves Health Ė Itís a Fact!

Saturday, June 08, 2013

Walking Improves Health Ė Itís a Fact!


Everyone wants to be healthy and often improving your health starts with taking that first step. This is the time of the year when the weather across the globe should inspire us all to get outside and take a walk. Whether you are experiencing the bracing chill of fall mornings or just starting to see the buds on trees it is time to get moving.

Why walk? Let me count the ways!

1.The average person burns 100 calories per mile walked and takes about 2,000 steps per mile. Walking burns body fat!
2.For most people walking an extra 20 minutes per day will burn an extra 7 pounds of body fat over the course of a year
3.As I have found, walking can help ease back and neck pain
4.Walking has been proven to lower blood pressure. A study at the University of Indiana has shown that even taking several short walks over the course of a day can lower blood pressure.
5.A three month study found that women who walked lost 7.3 pounds while those who jogged lost 4.2 pounds. An added benefit is that walking puts less stress on your joints than jogging.
6.Walkers are less likely to have heart attacks and if they do they are more likely to recover faster
7.Research has shown that people who walk approximately 20-25 miles per week outlive by several years those who donít participate in a walking program
8.Walking increases your metabolism and helps control your appetite which is a great combination
9.Walking has been shown to improve mild cases of depression and helps to relieve stress
10.Walking improves the flexibility of joints and muscles as well as building strength in bones and muscles
11.The more you walk the more energy you have and the more energy you have the better you will feel
12.Walking helps you sleep better and who doesnít like a good nights sleep
13.Moderate walking can help your knees feel better and keep you mobile if you suffer from arthritis. People who suffer from arthritis and do not exercise are twice as likely to lose their mobility as those who participate in a moderate exercise program
14.If you need some time alone, take a walk and it will clear your mind. If you have been spending too much time alone find a walking group and improve your social life

You have to walk regularly to see an effect, donít expect to take a 10 minute walk on Sunday and see your blood pressure go down. But starting off slowly and gradually increasing both the rate at which you walk and the distance brings health benefits to most people.

Make walking a part of your daily routine. If you travel, take walks around the city you are visiting. If you work at home take walking breaks instead of eating breaks. If you work in an office take breaks to walk around the office Ė you never know what you will overhear or who you will meet.

Years ago when I traveled through Maritime Canada you used to see signs Ė Eat Fish for Health! The same can be said for walking Ė Walk for Health!

  
  Member Comments About This Blog Post:

WORKNPROGRESS49 6/20/2013 10:30AM

    emoticon emoticon

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LIFE-FAITH 6/10/2013 12:41PM

    emoticon emoticon

Jean

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CAROLFAITHWALKR 6/9/2013 10:25PM

    Thank You!

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CINDHOLM 6/8/2013 10:14PM

    emoticon

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JESUSLIGHTSMEUP 6/8/2013 8:39PM

  I love this blog it makes me feel so good know I am doing myself so much good...thanks

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FEMISLIM 6/8/2013 8:33PM

    I walk!!!

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FITWITHIN 6/8/2013 6:26PM

    I'm a walker! emoticon

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BELTONWALKER67 6/8/2013 9:14AM

    emoticon A great blog that all should read!

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LJCANNON 6/8/2013 9:11AM

    emoticon emoticon It is hard to believe how much Difference Walking makes! I can't imagine missing my Daily Walks even if it has to be with a DVD or at Wal Mart because the Weather is bad.

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ONUTHIN125 6/8/2013 9:05AM

    emoticon

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MJRVIC2000 6/8/2013 8:41AM

    Walking is GREAT for a healthier life. I lost weight and reversed Congested Heart Failure without drugs or surgery. God Bless YOU! Vic.

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May Update

Wednesday, May 01, 2013

Well May is here. I love the month of April but sure hope May is better. Not only have we had all this crazy weather, I didn't meet my step goal. I did beat March so happy about that. So my next goal for the month of May will be sticking to the 5500 step avg. Since I didn't make it all the way, but I will this month.. :-) Getting there Sloooowly but surely.. :-)



Everyone have a great month and get those steps in!!!
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

  
  Member Comments About This Blog Post:

CAROLFAITHWALKR 5/5/2013 5:00AM

    emoticon

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BABY_GIRL69 5/1/2013 3:06PM

    Yeah April was a crazy month weather wise especially if you enjoy walking outdoors. April went out like a lion but May is off to a good start maybe it will be in like lamb...

God bless & emoticon emoticon emoticon emoticon emoticon

Dee

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THREEWHALES 5/1/2013 2:38PM

    emoticon emoticon emoticon emoticon

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CINDHOLM 5/1/2013 1:17PM

    YES!! emoticon emoticon emoticon

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MJ7DM33 5/1/2013 11:53AM

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