Walking is something that most of us do on a daily basis. It’s the way many of us get from Point A to Point B in short distances. In fact, walking is so low impact and accessible that you may not think it can have a high impact on your health. That’s a misconception that Taylor Kilgore, a certified personal trainer at Texas Health Fitness Center Willow Park, wishes didn’t exist because she’s seen first-hand how impactful a simple walk can be for someone’s overall wellbeing.
So we asked her for some pointers on how to make the most of a daily walk and how important getting up and moving is, even if it’s something as simple as walking. Low-impact exercise, high-impact on health Walking comes with many benefits. One is that it can help with immune function. People who walk at least 20 minutes a day, at least 5 days a week, have been shown to have 43% fewer sick days than those who exercised once a week or less. And in the case that they did get sick, it was for a shorter duration and their symptoms were milder. “Walking five to six miles a week can even prevent arthritis from forming in the first place,” says Kilgore. “Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.” Additionally, walking can benefit those who just recently underwent knee or hip surgery by promoting blood flow to the area and prevent scar tissue from building up. Walking is an “every person’s” sport The great thing about walking is that it transcends generations. Young children up to some of the oldest (and wisest) members in our community can participate and benefit. In fact, a regular walk can not only help your health now but help you maintain it in the future. “A regular walk doesn’t just get seniors out of the home, it could help them stay at home, as well,” Kilgore says. “A study out of the University of Georgia in 2008 found that regular walking reduced elderly adults’ risk of developing a physical disability by 41%, helping them maintain their independence and age in place.” Kilgore adds that walking is also a great way to get “back on the horse” if your physical activity has taken a decline since the pandemic shook up everyone’s routines. “Set yourself up for success and start with a simple goal,” Kilgore says. “That can be as simple as taking a 5- or 10-minute walk during your lunch break. When your 5- or 10-minute walk becomes a habit, set a new goal, such as, ‘Now I’ll walk for 20 minutes after work.’ Soon you could be reaching for goals that once seemed impossible!” Start off on the right foot So how do you get started? While walking graciously requires very minimal equipment, Kilgore adds that arming yourself with high-quality gear will keep you walking longer. “Choosing the right footwear is essential for comfort and to reduce the risk of injury,” she explains. “When choosing proper footwear, ensure that the shoe has exceptional shock absorption and is built to be durable and long-lasting. Another thing to keep in mind when looking for footwear is added grip in the rubber outsole. This aids in helping to prevent slips and falls.” Warming up is just as pivotal as finding the right gear, as well. While you may not immediately assume you need to warm up for a walk, Kilgore says warming up not only prevents injury but helps increase blood and oxygen flow throughout your body and your muscles. Aim to warm up for no less than 5- to 10 minutes, and your warmup should include a dynamic style of stretching. That means stretches that require consistent movement. For example, gently swinging your legs back and forth, rolling your shoulders forward and backward, moving your head side to side and in circles to stretch your neck, circling your ankles, and gently twisting your torso on each side — whatever helps you feel loosened up and ready for your walk. Make the Time If you’re setting out on a new walking routine, it’s always great to have a goal in mind but listen to your body, even if that means having to turn back to go home before you hit your goal. With time, you’ll reach that goal, but getting injured or straining yourself won’t help you get there any faster. Begin where you are and worry less about how far you walked and more about how long you walked, then increase your time from there. How far you are able to go in the same span of time will increase as your endurance increases. For now, if a ten-minute walk gets your heart rate up, focus on making the most of those 10 minutes, and with some dedication and time, eventually those 10 minutes will get easier, and you’ll be ready to up your walk time. Ramp Up the Intensity There are many ways to challenge yourself when trying to up the intensity of your walk, whether you prefer to take your walk outdoors or on the treadmill. “Pick a more challenging path, one with a few hills if you are comfortable,” says Kilgore. “Many trails have different paths you can choose from — some longer in miles and some a bit more challenging with slight hills.” Another easy way to up the intensity is to involve weights. Grab a pair of light dumbbells and bring them on your walk. If you want to keep your hands free, you can also invest in a pair of ankle or wrist weights. For an even more intense workout, consider a weighted vest. Take Time to Rest You may not think a brisk walk requires rest, but anyone who’s ever spent a long day at a theme park knows even walking can tucker you out. Just with any other type of exercise you should give your body time to rest and recover. Although walking has a low risk of injury you can still injure yourself if not resting when needed. Listen to your body if you start to feel aches and pains and take that day to rest. Try stretching instead or meditating. Whether it’s a quick stroll around the neighborhood or a multi-mile caravan across your favorite trail, Kilgore says you can’t get the benefits of walking from sitting down. “Get out and start walking! It can truly bring you so many benefits,” she says. “All you have to do is start!”
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As much as we all loved doing endless amounts of push-ups, squats, and weird covid created exercises there are some things that just can not be accomplished without a gym. Let’s start off by saying both training at home and training in the gym have their own unique benefits. When you put both side by side, training in the gym win’s in terms of health and longevity and training at home wins in terms of consistency. Combine the two and you may just have the perfect system. Let’s start with a quick pro’s and con’s list:
Now let’s dive into some science… It is widely known that building muscular strength and power is extremely important for the anti-aging process. The best way to build muscular strength and power is to lift moderately heavy weights, with great technique, consistently over a long period of time. A recent study presented at EuroPrevent 2019 was one of the first to link muscular power to longevity. In the study, those that presented maximal muscular power above the median for each respective gender had the lowest mortality rate and up to 13 times less chance of dying. Strength and power decrease at around 10% every 10 years after the age of 40. This process can be delayed and sometimes even improved upon using CONSISTENT and PROGRESSIVE strength and power training. Lifting moderately heavy weights can help decrease the anti-aging process in the following ways:
Raise your hand if you want 1 of the above? How about 3? Why not take all 10? To do so, you need to train for muscular strength and power. So, what is muscular strength and power? Muscular strength is the amount of force you can put out and the amount of weight you can lift. It is difficult to produce sufficient amounts of force using only your bodyweight. To elicit the type of adaptation needed to reap the true benefits of strength training you need to go to the gym. Muscular power is the ability to exert a maximal amount of force in minimal time. To an extent, this can be done with your bodyweight, but oftentimes requires jumping and movements that place stress on the joints. A more user-friendly approach is to lift relatively heavy weights at a high speed. To do this, perform functional movements using relatively heavy weights at a high speed. If you know your 1 rep max for squat, hip hinges, presses, and pulls you can use between 50-65% of your 1 rep max for weight. If you have no clue what I am talking about then we have the perfect program for you. It’s called Return to You. During this program, a Certified Personal Trainer will walk you through how to reap all the benefits of Strength Training and Muscular Power. What we learned during quarantine:
Upper Body Training We found that most individuals that we worked with from a trainer or group exercise perspective during the “at home workouts” only phase, were able to maintain or only slightly decrease their upper body strength and muscle mass. That being said, most of this wasn’t done with zero equipment. Many people used TRX straps, rings, weighted back-packs, dumbbells and bands. So, if you are going to workout at home and want to reap the benefits of strength and power training, invest in a TRX, rings, and bands, and throw some stuff in your back-pack when training to progress on push-ups, rows and pull-ups. Lower Body Training This is a tough one. After a certain amount of time you need weights to maintain your lower body strength and specifically train your posterior chain. We highly recommend using weights to train your lower body to take advantage of the benefits of strength training. Power can be trained by jumping, sprinting, stair climbing, and hill running. So, what does this mean for you? I am a big fan of keeping it simple and I think we can all agree, you are doing yourself a disservice if you are not taking advantage of true strength and power training. Strength and power training should be done in the gym. Training for muscular hypertrophy and conditioning can be accomplished at home. To truly reap the benefits of Strength and Power Training for health and longevity, it's important to come back to the gym. If you aren’t sure where to start, the Return to You program is the perfect program for you! Weight loss might be the most popular topic in the fitness industry, but it is also one of the most misunderstood. From influencers and celebrities pushing unrealistic workouts while also trying to sell you on their products, to your best friend that just lost a bunch of weight, it is difficult to know who to listen to. Not only are we seeing what seems like endless ways to lose weight but weight loss always calls for behavior change...and behavior change is HARD. The goal of this blog post is to keep it simple and outline some facts that can help you during your weight loss journey. We will dive into nutrition, exercise, and other lifestyle factors. Simple rules of Weight Loss
Rule #1: Calories In vs Calories Out Wins Let’s start with nutrition. To keep it simple, if you want to lose weight, you must take in less calories than you put out. Let me repeat that, you must eat less food than the amount of calories that you burn. We all burn a certain amount of calories per day at rest. That is called your basal metabolic rate (BMR). On top of your BMR, we also have Active Calories that we burn during the day. Active Calories are any activity that we perform during the day. When we add up your BMR and Active Calories we get the total number of calories that we burn during any given day. If you want to lose weight you need to consume less calories than your BMR + Active Calories. If you are really serious about this it is recommended that you use some form of calorie tracker like MyFitnessPal. This will help you get a better understanding of how many calories you are consuming. We like MyFitnessPal for weight management of any sort for a few reasons.
The caveat with MyFitnessPal is that it is going to give you an estimate of your BMR and Active Calories burnt. So, if you are using it and not losing weight you may need to adjust your activity level. Some other factors that can be helpful for nutrition are:
At the end of the day calories in vs calories out still wins but these factors can help fight off hunger cravings and make you more full for longer. Rule #2: Perform Resistance Training 2 - 3 Days a Week at Minimum (4 - 5 Days Won't Hurt) This one gets misconstrued A LOT. People often think they just need to do cardio to lose weight. I am not saying cardio is not helpful during your weight loss journey, but it is not your best tool for long term weight loss. When you are following Rule #1 (calories in vs calories out) you will lose weight. Some of that weight will come in the form of fat and some will come in the form of muscle. Our bodies are adaptable to pretty much any environment we put them in. Resistance training signals to our bodies that we need all the muscle that we have, so performing resistance training will help you hold on to muscle while you are in a caloric deficit. While losing weight, a goal should be to hold on to as much muscle as possible. This helps us:
The higher our metabolic rate is, the easier it will be to lose weight in the long haul. When thinking about resistance training, we can break weight loss down into two groups. Group 1: Those new to resistance training or with less than 6 months of progressive resistance training experience. Group 2: Those that have been weight training for an extended period of time. If you are in Group 1, you are in luck! You will be able to improve your strength and build lean muscle while still losing weight. Talk about a win - win! This is because your body has a lot of room to grow and can make strength and muscle gains faster. If you are in Group 2, this process will be a little more challenging and there is a good chance it will be difficult to improve your strength and grow new muscle while losing weight. You may need to lose weight at a slower pace, modify your resistance training program a little bit more, and do some more cardio. If you are unsure how to perform resistance training or which resistance training program is right for you, we have a 3 Month Weight Loss Program on the FX Well app that would be a great place to start. If you are brand new to resistance training, the Learn the Basics Program on the FX Well app will be helpful. You could also take a different route and try the Workout of The Day or the select a different Strength Training workout on the FX Well app. This is a great option if you like variety in your workouts. Working with a personal trainer to help you outline a resistance training program is a great option as well. They can help customize the program to your skill level and fitness goals. If you are not on the app yet, contact us for more information or see our TEAM during your next visit. Rule # 3: Do Cardio 1 - 3 Times a Week This one is simple! Doing cardio can help you balance out the Calories In vs Calories Out equation and help recover quickly from exercise. Here we recommend 1 - 3 days of steady cardio for at least 20 minutes and increasing the duration over your weight loss journey, maxing out at about 40 - 45 minutes per session. At the end of your resistance training workouts you can perform more Anaerobic Conditioning to help increase the amount of calories you burn in that workout. An example of this would be completing intense cardiovascular exercise for 20 seconds and then resting for 40 seconds. You can repeat this anywhere between 4 - 12 times. Another stellar form of conditioning during your weight loss journey is Metabolic Conditioning. This can be looked at as a string of full body movements tied together with minimal rest in between sets. These types of workouts will help burn more calories than a general conditioning workout and increase EPOC (Excess Post-Exercise Oxygen Consumption), meaning you will be burning a higher amount of calories post-workout than normal! Rule # 4: Focus on High Quality Sleep & Water Consumption Oftentimes, there are tricks, quick fixes, and products influencers sell, that we often overlook the basics of weight loss and our well-being. Getting enough sleep and being properly hydrated are two of the best and easiest ways to help aid our weight loss journey. Being well rested helps improve hormone regulation and gives us a better chance of fighting off cravings. We have all been there before. How many times have you gotten 4 - 5 hours of sleep and ate an excessive amount of food first thing in the morning? Or hammered an entire bag of chips or tub of ice cream late at night. Focusing on getting 7-9 hours of sleep per night can help you prevent mindless eating at night and lack of will-power during the day. The two go hand-in-hand! When we are tired, our willpower often decreases and when you are trying to lose weight, you need as much willpower as humanly possible! Good old H2O. Adam Sandler had one thing right in The Water Boy: Water is important! In terms of weight loss, being well hydrated helps in a few very specific ways:
WebMD recommends you drink 0.5 - 1 ounce of water per lb of body weight. You should be drinking closer to 1 ounce per lb of body weight if you are physically active and live in a hot climate. Another good way to tell if you are well hydrated, is to look at your urine. If your urine is clear or slightly yellow there is a good chance you are well hydrated, according to WebMD. Rule #5: Surround Yourself with a Support System & Commit to the Long Haul Weight loss takes time and the more you have to lose the longer it will take. When you start your weight loss journey, be realistic! It is not recommended that you lose more than 2.5lbs per week and even that is going to be pretty high. This may be possible if you have a lot of weight to lose in the beginning but will likely taper out during your weight loss journey. MyFitnessPal is very useful in helping you select how much weight you should lose per week. It is not recommended to eat less than 1,200 calories per day for any adult.
Tips to making this process enjoyable and maintaining motivation:
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September 2022
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