Walking Has Many Benefits

 

1. Burn calories 

Walking can help you burn calories. Burning calories can help you maintain or lose weight.   Your actual calorie burn will depend on several factors, including:

• walking speed

• distance covered

• terrain (you’ll burn more calories walking uphill than you’ll burn on a flat surface)

• your weight

You can determine your actual calorie burn through a calorie calculator. For a general estimate, you can also refer to this chart. 

2. Strengthen the heart 

Walking at least 30 minutes a day, five days a week can reduce your risk for coronary heart disease by about 19 percent. And your risk may reduce even more when you increase the duration or distance you walk per day.

3. Can help lower your blood sugar 

Taking a short walk after eating may help lower your blood sugar.

A small study found that taking a 15-minute walk three times a day (after breakfast, lunch, and dinner) improved blood sugar levels more than taking a 45-minute walk at another point during the day.  More research is needed to confirm these findings, though. Consider making a post-meal walk a regular part of your routine. It can also help you fit exercise in throughout the day.

4. Eases joint pain

Walking can help protect the joints, including your knees and hips. That’s because it helps lubricate and strengthen the muscles that support the joints.

Walking may also provide benefits for people living with arthritis, such as reducing pain. And walking 5 to 6 miles a week may also help prevent arthritis.

5. Boosts immune function 

Walking may reduce your risk for developing a cold or the flu.

One study tracked 1,000 adults during flu season. Those who walked at a moderate pace for 30 to 45 minutes a day had 43 percent fewer sick days and fewer upper respiratory tract infections overall. Their symptoms were also lessened if they did get sick. That was compared to adults in the study who were sedentary.

Try to get in a daily walk to experience these benefits. If you live in a cold climate, you can try to walk on a treadmill or around an indoor mall.

6. Boos your energy

Going for a walk when you’re tired may be more effective energy boost than grabbing a cup of coffee.  Walking increases oxygen flow through the body. It can also increase levels of cortisol, epinephrine, and norepinephrine.  Those are the hormones that help elevate energy levels, 

7. Improve your mood

Walking can help your mental health.  Studies show it can help reduce anxiety, depression, and a negative mood.  It can also boost self-esteem and reduce symptoms of social withdrawal.  To experience these benefits, aim for 30 minutes of brisk walking or other moderate intensity exercise three days a week.  You can also break it up into three 10 minute walks.  

8. Extend your life

Walking at a faster pace could extend your life. Researchers found that walking at an average pace compared to a slow pace resulted in a 20 percent reduced risk of overall death. But walking at a brisk or fast pace (at least 4 miles per hour) reduced the risk by 24 percent. The study looked at the association of walking at a faster pace with factors like overall causes of death, cardiovascular disease, and death from cancer.

9. Tone your legs 

Walking can strengthen the muscles in your legs. To build up more strength, walk in a hilly area or on a treadmill with an incline. Or find routes with stairs.

Also trade off walking with other cross-training activities like cycling or jogging. You can also perform resistance exercises like squats, lunges, and leg curls to further tone and strengthen your leg muscles.

10. Creative thinking 

Walking may help clear your head and help you think creatively.

A study that included four experiments compared people trying to think of new ideas while they were walking or sitting. Researchers found participants did better while walking, particularly while walking outdoors.

The researchers concluded that walking opens up a free flow of ideas and is a simple way to increase creativity and get physical activity at the same time.

Try to initiate a walking meeting with your colleagues the next time you’re stuck on a problem at work.

Tips for staying safe while walking 

To ensure your safety while walking, follow these tips:

• Walk in areas designated for pedestrians. Look for well-lit areas if possible.

• If you walk in the evening or early morning hours, wear a reflective vest or light so cars can see you.

• Wear sturdy shoes with good heel and arch support.

• Wear loose, comfortable clothing.

• Drink plenty of water before and after your walk to stay hydrated.

• Wear sunscreen to prevent sunburn, even on cloudy days.

How to get started

To get started walking, all you’ll need is a pair of sturdy walking shoes. Choose a walking route near your home. Or look for a scenic place to walk in your area, such as a trail or on the beach. You can also recruit a friend or family member to walk with you and hold you accountable. Alternatively, you can add walking into your daily routine. Here are some ideas:

• If you commute, get off your bus or train one stop early and walk the rest of the way to work.

• Park farther away from your office than usual and walk to and from your car.

• Consider walking instead of driving when you run errands. You can complete your tasks and fit in                     exercise at the same time.

The takeaway

Walking can fulfill daily recommended exercise for people of all ages and fitness levels. Consider getting a pedometer or other fitness tracker to keep track of your daily steps.  Choose a walking route and daily step goal that’s appropriate for your age and fitness level. Warm and cool down before walking to avoid injury. Always speak to your doctor before starting a new fitness routine.

Heart Rate Recovery Is A Sign of Fitness

 

Most people are familiar with heart rate (sometimes called your pulse) — the measure of how fast your heart is beating. 

For a typical adult a normal heart rate is between 60 and 100 beats per minute.  Throughout the day, your heart rate is changing for all sorts of reasons.

- During exercise

- A stressful presentation 

- While taking a nap

- After taking certain medications

- After drinking a cup of coffee

What many people might not be familiar with is just how much information about health and fitness your heart rate can tell you. One incredibly useful and easy way to measure your general fitness and heart health is your Heart Rate Recovery (HHR.)

HHR is a measure of how quickly your heart rate goes down after intense exercise, usually measured at one-, two-, or three- minutes. To get a good measure of heart rate recovery, people go through something called a peak exercise test, often on a treadmill or stationary bike, where they exercise as hard and as fast as they can until they’re too tired to push any further. The heart rate is then logged at the end of the test, and after one-, two-, and three-minutes of rest.

Interested in your heart rate recovery but don’t feel like measuring it the old fashioned way by feeling your pulse at your wrist or your neck after busting your butt? Me neither….Fortunately, a lot of smartwatches and fitness trackers like the Apple Watch, Whoop, Fitbit and Garmin to name a few will automatically measure your heart rate recovery for you. If you use a heart rate monitor, popular apps like Strava can also provide measures of your heart rate recovery.

It is important to note that performing a peak exercise test to measure your heart rate recovery is not safe for everyone! If you are concerned about getting started with an exercise program, aren’t showing a heart rate recovery you are happy with, or just want some help getting healthier and stronger - Let us know! 

But how do we know what a good heart rate recovery is? Fortunately, there is a lot of solid science to give us an idea. 

A research article from the New England Journal of Medicine found that a HHR of 15-20 beats per minute after one minute of rest was considered about average for heart health and anything faster than that was considered to be good heart health.

A 2017 article in the Journal of the American Heart Association pooled together a ton of studies on heart rate recovery (this is called a meta-analysis) and found a strong enough relationship between heart rate recovery and cardiovascular health to recommend it as something that should be looked at when gauging risk of things like heart disease.

Heart rate recovery can also be a pretty good measure of fitness and performance!

 A 2017 study of elite athletes found: 

• The average one-minute heart rate recovery to be: 23 beats per minute

• Two-minute heart rate recovery to be: 58 beats per minute

• Three-minute heart rate recovery to be: 82 beats per minute.

For those of us not considered elite athletes, like us… a 2014 study that looked at physically active men and found:

• The average one-minute heart rate recovery to be: 15 beats per minute

• Three-minute heart rate recovery to be: 64 beats per minute.

In general, it’s a good idea to think the faster the heart rate recovery, the better the fitness.

And just like heart rate can be affected by many things, hour to hour, day to day — so too can heart rate recovery. One measurement can be helpful, but it’s multiple measurements over time that give the best info.

How Can I Improve My Heart Rate Recovery?

 

In the long term, the same things you might do to improve your overall fitness level will also benefit your heart rate recovery, like regular exercise, proper nutrition and maintaining your body’s natural circadian rhythm. 

On a daily basis, optimizing the quality and quantity of your sleep, sufficiently hydrating, practicing meditation or breath work to relieve stress, and avoiding alcohol can all give a boost to your HRR.

 

Essential Oils For Muscles

 

Essential Oils for Muscles

Muscular inflammation from injury: Wintergreen, German Chamomile, Nutmeg, Palo Santo, Peppermint, Lavender, Myrrh & Clove

Muscle Spasms/ Cramps/ Charley Horse: Idaho Blue Fir, Wintergreen, Basil, Rosemary, Fennel, Copaiba & Marjoram

Muscle Weakness: Idaho Balsam Fir, Nutmeg, Lemongrass & Juniper

Muscle Soreness: Rosemary, Wintergreen, Black Pepper, Ginger, Peppermint & Lemongrass, Clove

What do These Oils do?

Basil: Antispasmodic, antiviral, antibacterial, muscle relaxant and anti-inflammatory

-Great for: Migraines, throat/lung infections and insect bites

Black Pepper: Analgesic, stimulates metabolism, and antifungal

-Great for: Obesity, arthritis, digestive problems, fatigue, muscle and nerve pain

Clove: Anti-aging, antitumoral, antimicrobial, antifungal, antiviral, anti-inflammatory, and bone preservation

-Great for: Diabetes, anti-aging, cardiovascular disease, and arthritis

Copaiba: Anti-inflammatory, neuroprotective, anticancer, antiulcer, and kidney stone prevention

-Great for: Pain relief, cancer, skin disorders, anxiety, and arthritis

Fennel: Anti-inflammatory, digestive aid, increases metabolism, anti-tumoral

-Great for: Diabetes, cancer, obesity, arthritis, UTI, fluid retention, PMS, digestive                     problems

German Chamomile: Antioxidant, relaxant, anti-inflammatory, promotes digestion, liver & gallbladder health

-Great for: Fatty liver, arteriosclerosis, insomnia, nervous tension, carpal tunnel,                     arthritis and scar tissue

Ginger: Anti-inflammatory, antifungal, anticoagulant, and aids in digestion

-Great for: digestive disorders, arthritis, muscular aches and pains

Idaho Balsam Fir: Antibacterial, antifungal, anti-inflammatory, anticoagulant, and anti-tumoral

-Great for: Fatigue, UTI, scoliosis/lumbago/sciatica

Juniper: Detoxifying, antiseptic, digestive cleanser/ stimulant, increases circulation throughout the kidneys, excretes toxins, and promotes nerve regeneration

-Great for: liver problems, UTI, bladder infections, and fluid retention

Lavender: Antiseptic, antifungal, antibacterial, anti-inflammatory, anticonvulsant, relaxant, and reduces blood/fat/cholesterol

-Great for: High blood pressure, arteriosclerosis, menstrual problems, PMS, nervous                 tension, anxiety, depression, scarring and stretch marks

Lemongrass: Antiseptic, antifungal, antibacterial, anti-inflammatory, anti-parasitic, regenerates connective tissue/ ligaments, dilates blood vessels, improves circulation, and promotes lymph flow

-Great for: Bladder infection, respiratory infection, digestive problems, torn muscles/ligaments, fluid retention and varicose veins

Marjoram: Muscle soothing properties, removes muscle and joint pain, aides in bodily discomfort, general relaxant, lowers blood pressure, anti-fungal, and promotes intestinal health

-Great for: Muscle/nerve paint, arthritis, headache, circulatory disorders, respiratory             infections, PMS, fungal infections, shingles, sores and spasms

Myrrh: Antioxidant, anti-inflammatory, anticancer, anti-parasitic, analgesic/anesthetic, and antiviral

-Great for: Diabetes, cancer, fungal infections, hepatitis, and stretch marks

Nutmeg: Anti-inflammatory, anticoagulant, antiseptic, liver protectant, prevents stomach ulcers, circulatory stimulant, adrenal stimulant, muscle relaxant, increases growth hormone, and melatonin

-Great for: Cardiovascular disease, hypertension, hepatitis, ulcers, digestive disorders,             nerve pain, fatigue, neuropathy and arthritis

Palo Santo: Anticancer, antiblastic, anti-inflammatory, antibacterial, antifungal and antiviral

-Great for: Inflammation, regrowth of knee cartilage, gout, arthritis, respiratory                         problems, and airborne contaminants when diffused

Peppermint: Anti-inflammatory, anti-tumoral, anti-parasitic, antiviral, antibacterial, antigua, gallbladder/digestive stimulant, pain relieving and curbs appetite

-Great for: Respiratory infections, obesity, viral infections, headache, nausea, digestive             problems, muscle pain and muscle soreness

Rosemary: Liver protecting, anti-inflammatory, anti-tumoral, anti-fungal, anti-cancer, antidepressant, hypertension, enhances mental clarity

-Great for: Liver conditions, infectious diseases, high blood pressure, depression and                 anxiety

Wintergreen: Anticoagulant, antispasmodic, anti-inflammatory

-Great for: hypertension, arthritis, muscle and nerve pain

Sleep More Soundly; Take a Shower Before Bed

Lowers Your Core Body Temperature

Here’s a fun fact: our bodies are controlled by a 24 hour master clock called a circadian rhythm.  This clock tells us when it’s time to wake up, time for bed, and even when to eat. It’s responsible for hormone levels, bodily functions, and more. At night, it sends signals to our body that it’s time for bed. One way it does this is by lowering our core temperature by about a degree.

So, how does this relate to showering? When you take a warm bath or shower, you’ll aid in the process of regulating the ideal temperature for sleep. While you may get a temporary spike when you’re in the warm water, your body will cool down as soon as you leave the water and towel off. If your shower was too hot though, you might need to give yourself about 60 to 90 minutes to cool down after.

For all you overachievers out there, you may think that a cold shower will speed along the process of cooling down, and that can be true up to a point. Cold showers have a stimulating effect, so reserve your ice baths for the morning hours. However, if you opt for a water temperature on the cooler end of the spectrum, and you’ll still get the benefits.

Relaxes the Body and Mind

Other than getting a massage or enjoying intimate time with a partner, there’s nothing more relaxing than a warm bath at night. It relaxes sore muscles, eases the pain in joints, and improves oxygen and blood flow.

Plus, there’s a psychological benefit to washing off all the stress and trouble of the day and crawling into bed with crisp sheets and a clean body.

Benefits of a Cold Shower Before Bed

Stimulates Immune System

When immersed in cold water, the body naturally tries to warm up. This process speeds up the metabolism, which activates the immune system. The result is a spike in white blood cell count. White blood cells are what our body uses to fight off bacterial and viral attacks, so having more of these will help!

Promotes Alertness

As you can imagine, dousing yourself in cold water makes you alert! Though this may seem like a counterintuitive thing to do before bed, it could be helpful if you need a last burst of energy to power through some final items on your to-do list. Then, when your head hits the pillow, you’ll be stress-free, knowing that you’ve accomplished the biggest tasks on your agenda.

Prevents Colds

Because you’ve triggered your immune system, you’re better prepared to fight off anything that comes your way. An isolated cold shower helps you battle what you’ve already got, and when done daily, you’ll be better equipped to handle future infections.

Stimulates Anti-Depression Hormones

While the thought of being cold sounds depressing, it can have the opposite effect in the shower. It activates the sympathetic nervous system, which is responsible for the “fight or flight” response. The result is a flood of beta-endorphin and noradrenaline to the brain, which has a natural and drug-free antidepressant effect.

Accelerates Metabolism 

Most of us have a couple of extra pounds in we’d be happy to shed. By bathing in cold water, the body adapts by creating brown fat cells for warmth. These cells burn extra energy and encourage a slimming effect.

Frees the Mind

When you’re under a stream of freezing water, you’re probably not thinking of Sally at work who sent that passive aggressive email or Susan, the professional mom-shamer. It’s more likely that you’re thinking about your chattering teeth and looking forward to wrapping yourself up in a warm towel.

You’ll also likely find that as you’re toweling off, you feel accomplished and invigorated. You just did a fantastic feat!

Tightens the Skin

The effect of cold water on the skin is twofold: 

1. It constricts blood vessels and tightens pores. The result is a noticeable decrease in puffiness and redness.

2. It boosts circulation, which provides a radiant, healthy glow.

Reduces Hair Loss

Unless you’ve got a mop on the top of your head, you’re probably all ears when it comes to reducing hair loss! Cold showers work to lock in moisture, flatten out the cuticles and prevent breakage. So, not only does it help prevent hair loss, the hair you keep will be shinier and healthier, too!

Benefits of Hot Showers

Relaxes Muscles

Keep the water temperature between 96 and 105 degrees and let the water flow over areas of your body that are stiff and sore. If you don’t have specific soreness, enjoy the stream and try some neck and shoulder rolls to loosen up all over.

Lowers Body Tension

The warmth and steam naturally lower body tension. If there’s one area, in particular, that feels tense, allow the water to hit there the longest.

Alleviates Migraines

If you have pressure building up in your head, a warm bath may be exactly what you need. Not only does it relax you and improve circulation, if you’ve taken anything for the pain, then the increase in blood flow can allow it to take effect quicker.

Reduces Swelling

Just five minutes in hot water can reduce inflammation and stimulate healing. Again, it comes down to the overall circulatory benefits of the warmth.

Reduces Anxiety

Have you ever noticed that you solve problems and come up with creative solutions while bathing? Showering and bathing are ideal for relieving anxiety and coming up with ways to fix challenges that might have seemed insurmountable.

Nasal Decongestant

The heat and steam will clear out your sinuses and make breathing a whole lot easier!

Removes Skin Toxins

If you’ve ever tried washing greasy dishes with cold water, you probably noticed that the grease didn’t budge. It’s the same with your skin. The hot water helps to cleanse away impurities that won’t go away with cold water alone.

Opens and Cleanse Pores

Hot water and steam work to open up your pores, so it’s easier to clean out all the dirt from your day. When you’re done washing your face and body, switch the temperature to cool for a brief rinse to close the pores afterward.

Frequently Asked Questions

Showers often have an invigorating effect the moment you’re finished, so make sure you take a few minutes afterward to enjoy a nighttime ritual like a cup of tea, a chapter from a good book or a skincare routine to prepare yourself for bed.

Can it benefit insomnia sufferers?

Yes, definitely!  For people suffering from insomnia, a shower or bath can benefit by allowing them to relax and prepare the mind and body for bed. Try adding lavender essential oils to your bathing routine, which are proven to put you in a relaxed state and help you fall asleep. Or, get a diffuser and use the lavender for aromatherapy. 

Ways To Recharge Your Mind, Body and Soul

Recharge yourself physically

Taking good care of your body can make it easier to recharge your mind. Being stressed can take a toll on your body, even if you don’t have a very physical job. You can help recharge your body with the following activities:

Take a warm bath

A warm bath can be relaxing. Try using Epsom salt in your bath. Epsom salt contains chemicals that are believed to remove toxins, improve muscle function, and reduce inflammation linked to stress.

Use an exfoliating scrub

Exfoliating scrubs can help recharge your body by improving blood circulation. Look for scrubs containing natural ingredients, such as oats or salt. Gently rub them onto wet skin and rinse off with warm water. Good circulation can help reduce your stress levels, boost your energy, and keep your body healthy.

Change your diet

Your energy levels are greatly impacted by your diet. Experts recommend a mix of complex carbohydrates, such as whole grains and starchy vegetables, with lean proteins and healthy fat at each meal.

It’s possible to cook and eat nutritious meals, even if you have a busy schedule. If you need some help or inspiration, talk to your trainer, try looking at online sources  find a registered dietitian.

Stretch

A stressed, exhausted body is more prone to injury than one that’s relaxed and healthy. You can help recharge by stretching your muscles for just five minutes every few days. Better yet, take a yoga class once or twice a week for a thorough stretch.

Exercise

When you’re very exhausted, it can be tempting to just sit in front of the TV after a long day. But that usually just makes you feel more tired.

Instead of sitting down to recharge, try getting up and moving around. Walking or biking — even just for 20 minutes — can leave you feeling energized for hours.

Aromatherapy

Scents such as lavender and sage are believed to be particularly relaxing to those under stress. Some aromatherapy essential oils can be mixed with a carrier oil and massaged directly onto the body, rubbed on the wrists or diffused into the air.

Get more sleep

Sleep is the ultimate body recharger. Experts recommend seven to nine hours of sleep per night for healthy adults ages 26 to 64. Getting fewer than six hours of sleep per night is a major risk factor for burnout at work.

Set up a healthy sleep schedule by going to sleep and getting up at the same time every day and following other healthy sleep habits. 

Get regular rest

In between sleep and activity, it’s important to allow your body to rest. According to experts, 60 to 90 minute naps can be a great energy booster. If you feel yourself getting too busy, schedule a nap into your day to help you recharge.

Recharge mentally

When it comes to recharging your personal battery, it’s important to pay attention to your mind. Thinking about the things that stress us out often makes it harder to recharge. Here are some things you can do to soothe and energize your mind:

Make a list of your accomplishments

It’s common to feel like you can’t keep up or are not doing enough. If you’re feeling overwhelmed, sit down and jot down a short list of your accomplishments. This can give you motivation and energy to move forward.

Let go of past mistakes

A common source of stress comes from focusing on past mistakes. Help let go of the past by focusing on your goals for the future.

Do something fun

Having fun is an important part of staying mentally healthy. Taking a weekend trip, seeing old friends, or going out can help.

Take breaks from things and people that bring you down

If certain people or situations have you feeling down, take a break from them. This could mean putting certain relationships on hold until you have the energy to deal with them.

Spend time with close friends and family

Good people tend to radiate good energy. Recharge by spending more time with people who boost you up as opposed to those who bring you down.

Meditate or pray

Studies and anecdotal evidence suggest that meditation or prayer can help people find purpose in their lives if they feel down or stressed.

Avoid multitasking

Multitasking is a quick way to get stressed out. Instead of multitasking, which also makes you more prone to mistakes, try focusing on finishing one task at a time. Making a checklist can help you stay focused and keep track of what you’ve accomplished.

Take a break from technology

Others’ lives often seem “perfect” on social media, but they rarely are. Feeling like you have to live up to a certain expectation can be draining. Put social media on pause.

Do something artsy

Art is an excellent way to help soothe an exhausted mind. Take out some art supplies and draw or paint. Many bookstores also carry coloring books with complex patterns designed specifically as a stress reducer.

Write in a journal

Keeping a journal is a great way to help reduce stress by expressing your feelings. Try to write for at least five minutes a day, at the start or end of each day. Doing so can also help you sort through any problems you might be facing.

Why people feel drained sometimes

In most cases, exhaustion is caused by a busy or demanding lifestyle. Less often, exhaustion is caused by preexisting medical conditions that require treatment.

Most likely, your exhaustion is probably linked to:

• too much or too little physical activity

• jetlag or something else that confuses your circadian rhythm 

• insomnia or lack of sleep

• medications such as antihistamines and cough medicine

• poor eating habits

• stress

• trauma

• drug or alcohol use

If you’ve tried the methods above but still feel exhausted all the time, you may want to consider seeing a doctor. They can check for any underlying medical conditions that could be making you feel drained.

Takeaway

Making small adjustments to your lifestyle can translate to significant reductions in your stress levels. Recharge your personal battery by taking care of yourself physically and mentally. See a doctor if you still feel drained after taking steps to recharge.