5 reasons walking every day will change your life

What makes you feel good, look good, and only requires a pair of tennis shoes? Walking. We know exercise is important for a healthy lifestyle, but finding motivation to get active before or after a long day can be tough. This is why walking is a great option. It may be a less intense form of exercise, but walking offers so many health benefits, from improved mental health to chronic disease prevention. Read on to see why taking a few minutes out of your day to walk could be the best thing for your body.

Improved mental health

Whether you walk outside in the fresh air or on a treadmill while listening to your favorite tunes, walking is proven to improve mental health. A study from the Journal of Psychiatric Research found that people suffering from depression who regularly walked 30-45 minutes for three months showed signs of improvement when their medication didn’t cure their symptoms. Walking can give you energy, decrease anxiety and stress, improve your ability to focus, and give you a break from your to-do list.

Healthier heart

Walking has been shown to improve cholesterol and blood pressure levels, as well as prevent diabetes—all of which can contribute to heart disease and stroke. The American Heart Association recommends walking at a brisk pace for at least thirty minutes each day to receive these heart benefits. If you’re not quite in shape enough to do this, the American Heart Association suggests setting a fitness goal for walking a few minutes at a time and increasing this time as you get more in shape.

Prevent dementia

Dementia is a growing concern among adults, but exercise is one of the best and proven ways to prevent it. According to a review of Archives of Medical Research, exercising regularly can decrease your chances of dementia by 50 percent. Walking not only helps your current health but can also keep disorders like dementia under at bay.

Improved bones and muscles

Walking also helps strengthen your bones and decrease arthritis symptoms. It can reduce fractures and symptoms of osteoporosis by preventing the loss of bone mass. Muscles and joints also benefit from walking, as the movement helps distribute pressure and nutrients for a healthier range of motion and increased strength.

“Walking is one of the best aerobic activities a senior can do,” said Mark Walker, director of therapy at Orem Rehabilitation and Skilled Nursing. “We encourage everybody to do at least 20 to 30 minutes of walking activities per day. Walk to the mailbox, walk down the aisles of the grocery store, or go to the rec center. Walking would be a great addition to a daily routine.”

Weight loss

Maintain a healthy weight by walking regularly. It’s a great way to burn extra calories and lose weight over time. Due to it being a low-intensity and social exercise, you’re more likely to be consistent with making time for it versus other more extreme workouts.

So, whether it’s your heart or your mind that you’re looking to strengthen, consider taking a daily walk. Your body will be thanking you for years to come.

This article was originally published by Orange County Register. It has been republished here with permission.

St. Cecilia’s School Visit

3 things you should know about diabetes

Did you know at this very moment you could have diabetes?

In fact, according to the Centers for Disease Control, out of the 29 million Americans with diabetes, 1 in 4 don’t know they have the disease. But as thousands of new cases of diabetes are diagnosed each year, the prognosis is grim. A newly diagnosed diabetic faces a future of pills, vague fitness and nutrition plans and no real answers for effective treatment.

What if the medical community could eliminate diabetes from our families? What if there was a way to prevent diabetes? Better yet, what if there was a way to reverse it?

There is a way.

But it requires a greater understanding of the effects of diabetes on the body, the limitations of today’s healthcare and the empowering effects of looking at this disease differently.

The effects of diabetes on the body

What is happening in your body? Quite a bit. In a healthy body, energy is created when the hormone insulin pulls glucose cells out of the blood and passes through a receptor site to produce Adenosine Triphosphate or ATP.

But in a diabetic’s body, the receptor site doesn’t open for this molecule, so insulin and blood sugar have no choice but to convert to cholesterol, attach to your blood vessel walls and wreak havoc on your system with painful inflammation.

Today’s pharmaceutical companies have created drugs for every health condition. Often a diabetic is prescribed a cocktail of blood sugar, cholesterol, and high blood pressure medications and told to eat right and exercise, yet this generalized treatment plan doesn’t effectively reduce the symptoms of this disease.

The limitations of today’s healthcare system

At times it seems there is a disconnect between treating and curing disease. One pathway doesn’t typically lead to the other. It’s frustrating.

According to the World Health Organization, the US ranks 37 in overall health systems, barely edging out Slovenia and Cuba. Americans take 50% of the world’s medications yet make up a mere 5% of the world’s population. Our nation’s dependency on pharmaceuticals contributes to a healthcare system that focuses on symptoms rather than prevention. That can be frustrating for a patient struggling for answers.

The empowering effects of looking at diabetes differently

“Get busy living, or get busy dying.” —Andy Dufrensne, character from the movie “The Shawshank Redemption”

You have the power to reverse this disease, and there are tools to help you. This isn’t about turning your back on modern medicine. I recognize the use of drugs as an essential part of treatment for a number of illnesses, but I don’t view medications as a permanent solution.

A better approach would be for patients to free themselves from the confines of large quantities of medications and explore long-term solutions through customized treatment plans that profoundly improve quality of life.

If you hope to control diabetes, you must gain a greater understanding of this disease, understand the limitations of the present healthcare system and embrace a new knowledge of what can treat and ultimately reduce the negative effects of this disease. In this way, you are gonna “get busy living” every day.

Dr. Candice Hall is Chief of Staff of Next Advanced Medicine. She was awarded Physician of the Year in 2005 from the NRCC and has over 14 years of experience in Functional Medicine.

This article was originally published on Familyshare.com. It has been republished here with permission.