I am in the business of nutrition and fitness. My business, Live Active 563, has a fully equipped fitness facility that houses no machines, but lots of weights, barbells, dumbbells, bikes, rowers, etc. You name it, we have it. We also have highly trained coaches that work with our members to give them the best experience and results possible. One of the most effective ways to change your body’s shape, maintain muscle mass, and support your structure is to lift weights that are moderately heavy for you. Number one — I highly recommend some type of weight training. And, if money and time were no object, I would encourage you to join a facility such as ours to ensure you are doing movement and lifting weights correctly, remain accountable, and be a part of a community. So many studies have shown that adherence is higher when you feel you are part of a team or a tribe.
All this being said, I realize that our services may not fit in some people’s lives. For these people — rather than being sedentary or just going to a fitness center only to wander around aimlessly with no purpose or direction — choose to go for a walk. The power of walking is underestimated. Most people, pending major injuries, can walk with relative ease every day.
Here are some of the benefits of walking:
- Stress Slasher — Moving clears cortisol, the “stress hormone”, out of your system and also helps stop the never-ending stream of worries going through your mind says a study published in The American Journal of Cardiology.
- Bone Health — In addition to strength training, walking can have an effect on bone health. People with stronger bones avoid the problems that come with it like osteoporosis and fractures.
- Boosts Immune Function — Harvard Medical School says walking can help your immune system fight off viruses such as the common cold or flu.
- Cardiovascular Benefits — Studies support the health benefits of walking, showing improvements in clinical biomarkers and measures after shorter periods of follow-up.
- Aim for 30 minutes, 5 days a week of brisk walking! How are you going to get there? Be creative!
- Bring your shoes to work! When lunch rolls around — spend 30 minutes walking, 20 minutes eating and 10 minutes recovering.
- Park far away from your destinations — Parking at the back of the lot will force you to walk longer distances than parking close. Make your trudge to the building brisk. Time adds up! Your 30 minutes doesn’t have to be done all at once — you can break it up.
- Get a buddy — Not motivated to do this on your own? Get a pal! Studies show that working out with a buddy boosts adherence to your program. Find someone you like and encourage them to improve their health too.
The bottom line is to get moving and live active. Our mission is to help people improve their quality of life through nutrition and movement so they can make it to the Golden Years and enjoy family and loved ones as long as possible. If you aren’t moving now, take some of these tips and incorporate them into your lifestyle. It could cause a great health benefit for you!
As always, we are here to help with goal setting, nutrition, and fitness needs should you ever need them. Be Well!
To learn more about healthy eating and overall fitness, contact Heather Kiddoo at heather@liveactive563.com. Live Active 563 Wellness and Nutrition is located at 983 40th Ave., Bettendorf, IA.
Sources available upon request