There are plenty of good fitness centers, gyms, and running clubs here in the Utica area to help you get into shape. And stay in shape. But what if you just want to ease into a healthier lifestyle? Well, we have some tips for you that are simple to do and healthy.
1. Eating Whole Grains as Good as Walking
Tufts University studied two groups of adults age 40 to 65 who were randomly picked to eat either whole grains or refined grains. Whole grain foods were oatmeal, brown rice, or whole wheat floor. Refined grains might be white bread, white rice, and white flour. It turns out that those on the whole grain foods lost the same number of extra calories that they would have during a brisk 30-minute walk.
So, add some blueberries to your morning bowl of steal cut oatmeal to get a benefit plus!
2. Take a 30 Minute Walk
So what if you eat whole grains AND walk for 30 minutes? We checked out Prevention Magazine and got our answer. Walking for just 30 minutes improves your mood. It modifies your nervous system so you actually experience less hostility and anger. It sparks creativity.
Because of your body’s reaction to insulin while walking, even if the scale doesn’t move much, your belly fat will be reduced. Plus, your risk for chronic disease, including diabetes, is reduced and you’ll become more “regular.” All this to walk 15 minutes down the street and 15 minutes back. Nice!
3. Lift Lighter Weights
It would seem that the heavier the weight the quicker you would build muscle. But test show that you can get the same results with the easier to lift, less dangerous smaller weights. That is, if you push your muscles until they’re fatigued. The key is to exercise as long as you can till your muscles are tired. If you do, the effect will be the same.
4. Get Up
Along the lines of walking and lighter weights, we discovered that too much sitting can be a trigger for cancer, diabetes, heart disease, and more. In a test, researchers found that older women who reported more than 10 hours a day of sedentary behavior had cells that were eight biological years older than those of more active people their own age. So, just getting up and walking around helps, no matter what your age.
This holds for the office, too. If you’re at a desk all day, think about moving around frequently, standing up when you’re on the phone, or using a standing desk for at least part of the day.
So there you have it. Getting healthy and feeling better is as easy as whole grain oatmeal, a short walk, some light weights, and just getting up and moving around. Good luck!
Until next time,
Your SZW Team
SZW Insurance is your New Hartford area independent insurance agent. Call us for a quote on insurance for your home, car, business, or life at 315.792.0000. Or request a quote here.