Week 2 Results
- by Mister T
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- 07 May, 2022
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Week 2 has finished and whos at the top of the tree this week!
Competition was stiff at the top with a dual competitions running...prizes for the winners of the overall steps and % improved from last week to play for! Rachel set out how things were going to look with a huge 33977 steps on Tuesday...with Mr Consistent Luke tracking her all through the week not once dipping below 17000 steps for an individual day!
Back in the chasing pack Amy's 18690 steps on Tuesday pushed her well up the leader board and John posted a mind boggling 288 steps on Wednesday...we let John know world sleep day was back on the 17th March!
Rachel took the victory in the most steps breaking through the 100,000 barrier with an impressive 103131 by the end of the week...closely followed by Luke who finished on 91776 steps, 6.4% up on last weeks total of 72580 which gave him victory in the best % improved from last week!
A journey of a thousand miles begins with a single step. So let’s take the first one…
Walking is something most people can do, regardless of their individual level of fitness. Regardless of whether someone has an active and physical lifestyle or whether the normal physical activity is a short trip from the couch to the refrigerator, increasing the amount of daily walking has significant benefits for both short and long term.
Here are just a few of the benefits of daily walking:
- Low impact way to get in shape and lose weight. Walking between 7500 and 10000 steps a day is one of the keys of fitness.
- Improves sleep
- Decreases hypertension, reducing risks for heart attacks and strokes. Walking daily has been shown to increase good cholesterol (HDL) and decrease bad cholesterol (LDL).
- Reduces stress
- Can quickly help you improve your health when balanced with other positive habits, like drinking a green superfood powder.
- Increases balance and endurance
- Increases sexual desire and satisfaction
- Slows mental decline
- Improves the mood and battles the effects of depression
- Gives you time to think. Daily walking can act as a form of meditation. It gives you time to mull over ideas. If you have problems at work or at home, a nice walk could help you to come up with solutions.
- Reduces fatigue
- Once you form the habit, it is easy to turn it into a lifestyle change. Of all the forms of fitness and exercise routines , walking has the highest compliance rate.
- It can make you smarter. Daily walking can make you sharper and smarter and reduces the chances for long term mental disease because it helps to increase blood flow through the brain.
1. Increase Your Lifespan
Staying healthy is a crucial part to living a long and happy life, but you don’t need to be running marathons into your seventies to reap the benefits of staying active. A new study has shown that frequent walking can add up to 7.2 years onto the life of an individual.
According to the study, the amount of walking the individual does will influence the number of years added to the individual’s life. Even just 75 minutes a week, less than 11 minutes of walking a day, can add almost 2 years onto an individual’s life. The American Heart Association recommends that individuals get about 150 minutes of walking a week, which comes to just over 20 minutes a day.
For most people, getting 20 minutes of walking is easy. Taking a pet for a walk or just strolling around the block for some relaxation is a great way to get the exercise you need to live longer.
2. Manage Your Weight
You don’t need to go on extreme diets or exercise rigorously to begin losing weight. Just walking can be enough to see a few pounds drop away. When you walk for extended periods of time, you can actually find that walking helps jump start your weight loss program and may even help you walk off an entire pants size in just a few weeks.
If you’re looking to use walking to help you lose weight , you may need to engage in a stronger program than just walking from Point A to Point B. Adding interval walking, keeping a certain pace, and walking with exercise bands are all great ways to help promote weight loss as you walk.
3. Burns Fat
When we’re looking to lose weight or just feel better in our own skin, burning fat is one of the biggest priorities we may have. Many of us who suffer with excess body fat got that way because of a lack of exercise and movement. Luckily, it isn’t difficult to begin losing weight, it just takes a few days of brisk walking.
Like discussed in point #2, walking is usually used more as a boost to a more intense workout plan. While walking can help you to lose excess fat, you probably aren’t going to get the body of your dreams from walking alone. That being said, brisk walking can help you prevent belly fat from growing or from gaining fat.
4. Helps Overweight People Get into Shape
Similar to points #2 and #3, frequent walking is a great exercise for anyone looking to jump start a weight loss plan or workout regimen, particularly those who are currently overweight.
Walking is an easy way for individuals who are overweight to get the movement and exercise they need. As walking gets easier, they can begin jogging or running to further promote weight loss and getting in shape.
5. Reduces Stress
Walking can actually reduce stress in a number of ways, including setting your mind into a meditative state, boost endorphins, and give you more energy. The stress-reducing benefits of walking increase even more if you walk outside or bring a friend along.
When you walk, you are getting exercise while still taking the time to appreciate your surroundings, which can allow you to forget about your stresses and worries , catch up with a friend in a non-stressful environment, and get the benefits of a good exercise.
6. Reduces Dementia
The way that walking helps manage stress is very similar to the way it can help prevent dementia. A recent study showed that just a 20 minute walk a day actually reduced the susceptibility to dementia by 40%. Researchers on the study believe that walking can reduce the risk of dementia by opening up the window of the mind. Walking keeps the brain stress-free, releases endorphins, and allows the blood to flow more freely and fluidly through the brain.
The best way walking can reduce the risk of dementia is through preventative measures, but it can also reduce some of the symptoms if patients of dementia begin walking regularly.
7. Easy on the Joints
Walking has a very low impact on the joints, so it is a great form of exercise for individuals with problems or pain in their joints. Walking is also a great exercise for individuals with joint pain because it is low cost and can be done anywhere, unlike other forms of exercise that may require a certain location, like a pool, or special equipment. Additionally, walking is also one of the top low-impact exercises that can help you lose weight and burn calories.
Walking can also be a great way for athletes who have been injured to continue getting the exercise they need. As something that is easy on the joints, going for frequent walks can allow them to stay mobile while they are recovering from their injury without needing to worry about compromising their condition.
8. Lowers Blood Pressure
Exercise, in general, can help you to keep your blood pressure at normal , lower rates. Luckily, walking is included in that spectrum and you don’t even need to walk for long-distance.
If you are having trouble finding or making the time to get adequate exercise in, walking for just three separate times a day can help you keep your blood pressure low.
Taking a short, brisk walk in the morning , mid-day, and in the evening can be just as beneficial as getting 30 minutes of intense exercise when it comes to your blood pressure.
Walking is an exercise that can help you to keep your blood pressure at normal, lower rates.Having high blood pressure can be extremely damaging to the body and the heart and can lead to serious health conditions like stroke or heart disease.
Those who have a family history of such diseases or high blood pressure should seriously consider adding a walking routine into their daily lives and habits.
9. Strengthens Your Heart
Your heart health is incredibly important to your overall health, which means you need to pay attention to all diseases and illnesses that can harm your heart.
Luckily, frequent walks can keep many of those diseases and conditions at bay, including high blood pressure, high cholesterol, and diabetes. Frequent walking is one of the best things you can do for your heart and preventing heart disease from developing.
Getting the recommended 20 minutes a day is a great start for ensuring your heart stays healthy and disease-free.
10. Strengthens Your Bones and Reduces Your Risk of Osteoporosis
Osteoporosis is a serious condition that causes the bones to weaken and become brittle. While there is no cure for osteoporosis, there are a number of things you can do to strengthen your bones, including walking.
Walking is considered a weight-bearing exercise, which means it puts weight on the bones. When doing a weight-bearing exercise, you’re fighting against gravity to put pressure on the bones, which forces the bones to work more and gain strength.
Staying still can be very harmful if you have osteoporosis, but it can also be difficult to find exercises that are not too risky for the condition. This makes walking one of the best exercises for individuals with osteoporosis.
As we already mentioned, walking is easy on the joints, so while individuals with osteoporosis do not need to worry about further damaging their bones, they can still burn calories and get the exercise everyone needs.
11. Reduces Depression and Improves Your Mood
As we already pointed out, walking can reduce your stress level. Having a high level of stress can cause you to be irritable and may even result in mental conditions like depression.
In a recent study, researchers looked at how walking effected those suffering from depression. By having some of the group walk for 25 minutes in different areas of a city, they examined how walking in certain environments influenced the individual’s moods.
According to the study, those who spent their time walking in green areas had better moods and felt more engaged when they left their walking environment.
Whether you’re suffering from depression or just need to clear your head, taking about a half-hour walk through a park can get you feeling better.
This suggests that frequent walking in green, natural areas can reduce feelings of depression and make you feel happier.
Whether you’re suffering from depression or just need to clear your head, taking about a half-hour walk through a park can get you feeling better.
12. Boosts Your Memory
When we are physically fit and take the time to take care of our bodies, we usually experience higher levels of cognitive function. This means we can think more clearly, have an easier time remembering things, and are less likely to experience things like dementia when we grow older.
In a recent study that looked at women, their physical activity, and their level of cognitive decline as they aged, it found that the more physical an individual is, the less likely they are to experience high levels of mental decline.
By completing the 20 minutes of walking suggested each day, we can improve our memory and ward off cognitive diseases that can drastically decrease our quality of living.
13. Improves Your Sleep
There are a number of ways that walking can help you to improve your sleep. Exercise in general helps our body deal with stress, work off excess energy, and better prepare for sleep.
As we’ve addressed in previous points, walking is a great way to deal with our stresses and help to manage our moods, which can frequently result in us staying up all night worrying about things like relationships, work, or finances.
Frequent walking can help individuals who have trouble sleeping both by helping them fall asleep faster and stay asleep longer.
In a study with chronic insomnia sufferers, which includes individuals who cannot fall asleep easily as well as individuals who have trouble staying asleep through the night, they found that a moderate-intensity exercise helped reduce the symptoms associated with chronic insomnia. That same study found that other forms of exercise, like running or lifting weights, did not help individuals sleep.
This allows us to believe that even if you are an avid runner or weight lifter, you should still consider adding walking into your routine, especially if you find yourself having trouble staying asleep or falling asleep.
14. Tones Up Your Legs, Butt, and Stomach
We already addressed the many ways that walking can help you to lose weight and drop fat, but did you know it can also help you tone up? When you switch up your walking routine by adding new elements and locations, you can start to see the benefits you may have only believed came with intense workout plans.
There are a number of things you can do to tone your legs, butt, and stomach as you walk. One of the biggest suggestions is walking uphill, which can engage many muscles in your body and allow you to see results.
If you don’t have hills to walk up, find a place that requires you to walk up stairs, which can provide a similar effect. Other ways to increase your muscle movement and engagement when walking is to tighten your muscles as you walk. This gives them a similar experience to being naturally engaged, only they are experiencing manual engagement, causing them to work hard consistently.
Additional ways to tone up from walking include picking up your speed. If you’re looking to get more benefit from your walking, consider walking faster or for longer periods of time. It is recommended to walk somewhere that you enjoy the scenery, which can increase the amount of time you’re willing to walk.
15. Boosts Your Vitamin D
Vitamin D is crucial to our health and happiness, and the best way to get enough of the necessary vitamin is through spending time in the sun.
Being deficient in Vitamin D can lead to an increase of developing cardiovascular disease, and cause asthma in children, and may even cause cancer. It is also known to cause things like bone pain and muscle weakness.
Taking frequent walks outside, particularly in the middle of the day when the sun is at its brightest, can boost your levels of Vitamin D and get you feeling better. Mid-day walking is also crucial in the winter, when the days are shorter and it can be harder for individuals to get the amount of time in the sun that they need.
