STAYING FIT AND HEALTHY DURING THE HOLIDAYS

With the holidays coming up, the highlight for many people during this season is gathering with family and friends and enjoying favorite holiday treats. Here are some tips that will help you enjoy your holidays to the fullest while not increasing your waistline.

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MAKING AND KEEPING NEW YEARS RESOLUTIONS

Only 8 percent of individuals achieved their resolutions in 2016, according to Statistic Brain. This is likely due to most people having unrealistic expectations about the speed, ease and consequences of the resolutions they make. People attempting self-change rarely succeed the first time; most need five or six attempts, according to a paper published in American Psychologist by Janet Polivy and Peter Herman. The authors suggest false hope syndrome is the cause for failure.

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HEALTHY HOLIDAY OPTIONS

The holidays are a wonderful time to gather with family and friends to celebrate. These celebrations often consist of many delicious treats and hardy meals. You can still maintain a healthy diet with a little thought and planning in advance. Research from a recent Web-based survey found 18 percent of people feel they cannot eat healthily during the holidays because they don’t want to miss out on their favorite foods. You can still eat the foods you enjoy this season, just in moderation.

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3. Walking helps prevent osteoarthritis – Walking is a great form of weight-bearing exercise that helps prevent the bone-thinning condition osteoporosis, as well as osteoarthritis, a degenerative disease that causes swelling, stiffness and joint pain. According to researchers at the University of California at San Francisco (UCSF), people who participate in moderate aerobic activities such as walking have the healthiest knees because it can help maintain healthy cartilage.


4. Walking helps reduce your cancer risk – According to research published in Cancer Epidemiology, Biomarkers & Prevention, women who walked at least seven hours a week were 14 percent less likely to develop breast cancer. A study conducted at UCSF and Harvard University found men who were treated for prostate cancer and who walked briskly at least three hours a week reduced their chances of a recurrence.


5. Walking helps reduce your risk of heart disease – According to the AHA, walking just 30 minutes daily can lower your risk of cardiovascular disease and stroke. A long-term study in Stroke, a journal of the AHA, found women who walked at a brisk pace for exercise had a much lower chance of having a stroke compared

Walking is an ideal, simple and easy way to lose weight, get active and become healthier. People who completed 150 minutes of brisk walking a week – the amount recommended by the American Heart Association (AHA) – lived 3.4 years longer than those who didn’t.


Here are five reasons walking is good for your health:


1. Walking helps you manage your weight – Walking can help you lose weight and fight obesity. Researchers at Harvard University and Brigham and Women’s Hospital in Boston followed over 34,000 normal-weight women for more than 13 years. According to their findings, the women who ate a standard diet and walked for an hour daily (or did some other similar activity or exercise) were able to successfully maintain their weight.


2. Walking helps reduce your blood pressure – Researchers from Arizona State University found walking 10 minutes daily is an effective way to lower your blood pressure. According to a study conducted at Lawrence Berkeley National Laboratory, moderate-intensity walking was just as effective as jogging at lowering the risk of high blood pressure. If you cannot walk for 30 minutes at a stretch, break your walk into several shorter workouts throughout the day. This is just as good as one long workout session, according to the Centers for Disease Control and Prevention.

5 REASONS WALKING IS GOOD FOR YOUR HEALTH

HARLEENA SINGH

Harleena Singh is a professional freelance writer with a background in teaching and education. She has a keen interest in food and health related issues and can be approached through her website freelancewriter.co. Checkout her blog and network with her on Google+, Twitter, and Facebook.

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to those who didn’t walk. Brisk walking can help you burn 150 to 200 calories and gives a boost to your overall heart health.


Regular brisk walking can help you improve your mood, maintain a healthy weight, strengthen your bones and muscles, improve your balance and coordination and prevent conditions such as high blood pressure, heart disease and type 2 diabetes.


Starting a walking program takes initiative, and you need to be committed to it. If you don’t like walking alone, take a friend along to make it enjoyable or join a walking group. Find specific time for walks and gradually increase your number of steps. If you like walking outdoors, plan different routes for variety and walk in safe, well-lit areas.