The Power of Walking.. The Importance of SLEEP

Walking for exercise can help you lose weight as it contributes to a calorie burning, forcing the body to dip into its fat stores to fuel. 500 to 1,000 calories yields a loss of one to two pounds per week so you will need to ramp up your caloric intake a bit (stay in 2000 - 3000 calorie range).

The intensity of the walk and your size must be factored in as the faster you walk, the more you burn. A slow walk, low-impact, is also easier on your joints than jogging and provides all the necessary benefits of physical activity, takes less energy so it makes sense that you burn fewer calories per hour.

If you start gradually, with just 10 to 15 minutes of walking a day, slowly increase your speed when you're comfortable and gradually work your way up to a nice 30 minute walk (This is where music helps or an audio book, etc...)

-OR-

Break your walks up into three, 10-minute increments within the day, preferably after eating a meal.

Tip:
Having two pairs of sneakers that you switch off daily or weekly helps to avoid burning down the heels and wrecking your feet and joints...
And they don't have to be super expensive pairs (in the beginning).

Up for a challenge, try an incline (a hill or on a treadmill) to burn more calories during your walk.

Burn more calories going uphill than if you walk flat ground, as pushing uphill elevates the heart rate while increasing calorie burn and overall fitness.

You can also increase the intensity and burn of your treadmill workout, by walking on an incline.
Uphill hikes may also work the core from the twist response from change in direction on the trail

A treadmill gives a controlled walking environment that promotes weight loss and is great for bad weather days and as a convenience but outdoor walking stimulates resources from the sun and fresh air.

Believe it or not, both alleviate pressure off your joints

Now Adding strength training into your routine will only help your posture and and of course enhance muscle density

REMINDER:

Take days off to rest muscles and joints and

Always keep in mind, patience is key as it may take several months to see results but know that you're losing weight in a long game.

"Grind n Rise"

The Importance of getting good Sleep

Why Getting a GREAT NIGHT’S SLEEP is more Important than You KNOW

A good night’s Sleep has a profound impact on the body. Sleep helps us to have clearer thoughts, reasoning, better intellectual functions (such as problem-solving), attention to detail and mood, which is why the term “Let me sleep on it” is a popular phrase.

Our brains on sleep, build stronger memories that we’ve created throughout the day. It also links new memories to our previous ones.

Sleep after skill or intellectual learning can help save new information into the brain which you’re less likely to forget, says one Doctor from the University of California, Berkeley.

Memory-strengthening begins to decline in our late 30s. Adults, 60 years or older may show a 70% loss of deep sleep compared to young adults.

Older adults had a harder time remembering things the next day, and memory impairment was linked to reductions in deep sleep.

Tip:

It is recommended that as we age we benefit from 75 – 150 minutes a week of moderate aerobic activity, (speed walking or some form of cardio activity).

Engage the mind with cerebral activities to keep your brain in shape. In other words “Learn new and exciting things”.

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