“Winter is an etching, spring a watercolor, summer an oil painting, and autumn a mosaic of them all.”

Stanley Horowitz

5 Reasons Why Walking is the Best Workout

1
IT IS ONE OF THE MOST ACCESSIBLE FORMS OF EXERCISE
There is no exact date when a baby will take its first steps, though most are doing so by their first birthday. Because it is an activity that is such an integral part of our everyday lives, it is understandable to forget that it is, in fact, exercise. When it comes to cardio, our first thought often goes straight to running, even though walking is its foundation.
The beautiful thing is that walking doesn’t require any special skill, is wonderfully accessible to most people and can be done just about anywhere, anytime.

Walking is one of the most uncomplicated workouts there is — no equipment or fee required — and it is all you need to meet the physical activity guidelines recommended by the Centers for Disease Control and Prevention (CDC).

2
IT CAN BE JUST AS EFFECTIVE AS RUNNING
Walking is often thought of as a lesser workout than running. However, it can be just as effective if done right.

While walking demands less from our cardiovascular system, “it can be as effective as running when it comes to promoting cardiovascular health and burning calories.” To achieve these benefits, you must walk at a fairly high intensity, which will vary from person-to-person. Focus less on time, mileage and heart rate and simply walk for exercise by feel.

If you are more aware of your lungs and heart and leg muscles during a walk, that’s a good sign. It means you’re digging deep enough to derive some health benefits from the activity. If you feel better after a walk than before started, you’re onto something healthy.

3
IT CARRIES A LOW INJURY-RISK
There is a risk of injury when walking as no activity is immune, however, many injury statistics note distracted walking — such as looking down at a smartphone — and pedestrian fatalities involving a motor vehicle, as the main concerns.

Just as with any type of workout, you need to be mindful of not doing too much, too soon and gradually incorporate walking for fitness into your daily routine. If you are balancing your routine with other forms of exercise, such as yoga, spin or weight lifting, keep that in mind when setting your goals and mileage for the week.

According to Harvard Medical School, walking 5–6 miles over the course of a week can even ease joint pain and arthritis flare ups. Keeping your body moving with such a low-impact activity is a great way to keep joints loose and prevent stiffness throughout the body.

4
IT IS A VERSATILE WORKOUT
Walking may seem like a pretty static workout, however, you can increase the difficulty quite easily. For example, the more hills, the better! Just as with running, switching up the terrain can do a world of wonders for your fitness level and also help make each workout feel fresh and new.

You can increase the intensity of your walking by using your arms to walk faster, walk hills for endurance or even take stairs to increase resistance and improve muscle toning.

5
IT BENEFITS YOUR MENTAL HEALTH
Studies have found that spending time in nature can have marked positive effects on your mental health. Physical activity is known to reduce anxiety and depression, and walking for exercise is a simple way to get moving and take advantage of those benefits.

“Walking — physical activity in general — is a true ‘keystone’ activity”. It can have a great ripple effect because we usually feel more energetic after walking, as well as motivated to take on other challenges in life.

The National Alliance on Mental Illness (NAMI) notes that 16 million adults in the U.S. have at least one major depressive episode in a year’s time. Taking 30 minutes out of your day to go for a walk can help boost your mood and decrease daily anxieties.

blog.myfitnesspal.com/5-reasons-walking-is-the-best-workout/

Support Your Thyroid with Supplements

Most of us realize that in order to look, feel and function our best as we age, it’s imperative to take good care of our thyroid gland because it plays a role in many plaguing symptoms from head to toe including hair loss, chronic fatigue, skin problems, insomnia and weight gain. The trouble is that lab tests can sometimes lie and don’t always confirm what we’re feeling.

The function of the thyroid gland is to take iodine, found in many foods, and convert it into thyroid hormones: thyroxine (T4) and triiodothyronine (T3). Thyroid cells are the only cells in the body which can absorb iodine. These cells combine iodine and the amino acid tyrosine to make T3 and T4. T3 and T4 are then released into the blood stream and are transported throughout the body where they control metabolism (conversion of oxygen and calories to energy).

Your T4 must lose one iodine atom to form T3, that’s what the numbers stand for. It’s the T3 that works and helps energize you, burn off fat, grow beautiful hair and improve memory. Converting that T4 to T3 is a big deal. All the T4 in the world won’t cure hypothyroidism if you don’t activate it to T3 and to do that, you need certain cofactors and nutrients like the following:

Probiotics
You need probiotics to convert the T4 hormone you make (or take in the form of medication). As much as 20% of your inactive T4 is converted to T3 in your gut if your digestion is working well. Unfortunately, many of us have woefully inadequate gut health because we are lacking friendly bacteria.

Zinc
Zinc is critical for activating T4 to T3 in the liver and kidneys and it improves the function of specific enzymes (deiodinase) which activate thyroid hormone. Remember, you want to activate it by converting the T4 your gland spits out into T3.

Selenium
Like zinc, this mineral is also needed for certain deiodinase enzymes which convert T4 to T3. Selenium is also needed to balance excess thyroid activity that may be caused by internal or external stressors.

Catalase
Hydrogen peroxide is sometimes high in people with thyroid disorders, so neutralizing it is important, especially if you have Hashimoto’s. Catalase is an antioxidant to reduce hydrogen peroxide that you make in your liver. It’s extremely beneficial to your blood stream, to your thyroid and to all of your organs. Catalase also helps break down alcohol, that why some people take it for hangovers!

Ashwagandha
This incredible herb stimulates production of both T4 and T3 in your body. It also nourishes your adrenal glands. If you feel like you can’t cope with stress, this is a wonderful botanical to consider.

Content Lovingly Borrowed from Volume 22, Issue 6, June 2018 – Developing Healthy Habits Newsletter