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Tag Archives for " life span "
29

A Walk is as Good as a Run

Kymberly Williams-Evans, MA

More Mesa walk

Do Walk Away! And walk this way.

Are you a runner whose impact days are numbered? Or a walker who wonders whether you need to pick up the pace but really don’t want to?

Happy news for you non-joggers, former runners, and wanna be walkers who want a strong heart without the joint stress. Brisk walking may be as good for your heart health as a run.

Certainly walking isn’t as intense as running. However, both activities target similar muscle groups, which may be why results in improving heart health are so similar. Research suggests that the type of exercise may not be as important as how much you go, go go. So move forward; locomote; get your gait on!

Heart Smart Fun Fit Facts

Walking for at least 30 minutes a day can help you:

  • Maintain body weight and lower the risk of obesity.
  • Enhance mental well being. Think back to walks you’ve taken. Ever start out stressed and come home happy? Mood moment!
    Kila and Liberty on rock

    Walk? Run? We don’t care. Just take us out. Makes our dog hearts happy.

  • Reduce the risk of breast and colon cancer. May not sound sexy, but avoiding disease is pretty important as we age, right?
  • Reduce the risk of coronary heart disease. See above. Combine it with the fact that women are at greater risk than men for heart disease and we might as well open that front door and get going.
  • Reduce the risk of osteoporosis. I want young personage bones and am willing to walk for them. And you?
  • Improve blood pressure and blood sugar levels.
  • Improve blood lipid profile. Make your doctor happy.
  • Reduce the risk of non-insulin dependent (type 2) diabetes. Have you heard that this is one of the fastest growing diseases in the US? Don’t contribute to this stat.

Want some easy, practical walking tips to get you started or rev you up more? Watch our short video on Walking for Weight Loss (and More). Then bust a move to our post Great Gait: 7 Steps to Better Walking to really get the most out of your walks.

Walk For Weight Loss (video)

Take a City Walking Tour

Why is my Lower Body in Pain?

The “Best” Pedometer

More Life and Pep in Your Step

Beach view for Kila and LibertyAnother Fun Fit Fact about walking is that for every hour you perambulate (just had to use that jaunty word), your life expectancy may increase by two hours.  Not only that, but a faster stride may also be a predictor of a longer life. (Convinced yet? Read our post Can Walking Really Get You to Your Fit Destination?)

Standing during Ranch walk break

Done with Run; Talk about Walk!

Of all the cardio exercise options out there, walking has the lowest dropout rate! It’s the easiest, most accessible, positive change you can make to improve your heart health. And the benefits are exponential. The more you walk, the greater your odds of lowering heart disease risk. What are you walking for?

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15

Live Longer; Leave Money for Loved Ones; Combat Obesity Rates

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Vibrant Influencer Network compensated us for this post. Of course all opinions are our own, and the research results are from unrelated, independent sources.

Obesity Rates in America Affect Health

Yes, people are dying from obesity and sedentary habits. Women especially are at risk. But you knew this. What you might not know is that you can prolong your life with a minimum investment of time and effort.

Extend Your Life Starting Today

Walking is good for your smile.

Walking is good for your smile.

For every minute you walk briskly, you can reap a potential gain of one to seven extra minutes of life! Midlifers especially benefit from putting in at least 150 minutes a week of moderate exercise (such as brisk walking or a cardio class). If you increase your intensity to a strenuous level, you can double the effect, according to a recent study on exercise and lifespan.

Holy smokes, but that is fairly astounding and under your control! For instance, if 150 minutes of a Low Impact group fitness class can offer you a 1-7 return, then a 75 minute high intensity run or elliptical workout would give you 14 minutes of extended lifespan for every minute you huff and puff your sweaty, baby boomer way to long life!

Two For One Special – Quality and Quantity of Life

Kymberly: Let’s imagine you are like one of the women in my older adult classes who protested when I shared this Fun Fit Fact in the Forever Fit Cardio class I teach: “I don’t want to live longer. What if those extra years are dependent, lonely ones?” Understandable fear and question.

No doubt you have heard the adage that exercise adds life to your years, not just years to your life. You know Alexandra and I HAVE to git on up on our high hossies to extol the many benefits of moving on a regular basis, such as countering depression, enhancing mood, improving optimism and self-image. In other words, active, fit people tend to be happy, engaged people since quality of life goes up along with those added years.

Another Stunning Fun Fit Fact That Will Propel You From Your Seat

Let’s look at another huge cause of weight gain and health risk that has been getting a lot of attention lately — prolonged sitting. (Oops, I think I will now stand up to type this post. Ok, my hiney has gone vertical now). Ready to be motivated? If you reduce your sitting to fewer than three hours per day, you increase longevity by two years. I know I want to be around to see my future grandchildren grow up, visit me, and try to out walk me! Nevah! Well, maybe one day, but by 90 years old I will be ok to be out-exercised by whippersnapper rellies.

Sitting is no longer in fashion

Sitting is no longer in fashion

Wait, there’s more! If you cut back your tv watching time to fewer than two hours per day, you have an estimated life span increase of just over a year. We know, we know – such study results are no guarantees for individuals and are statistical averages only. Still, don’t you have loved ones and a bucket list and things left to do in life that make less sitting, more moving, and more quality years just a little tempting? Why not tip the odds in your favor?

Which Leads Us Back to Life, Back to Reality!

Another Female Breadwinner!!

Another Female Breadwinner!!

 

What if you die youngish like-ish despite your best, healthiest efforts? (Remember this post is sponsored by Royal Neighbors of America, a life insurance company with a difference — the organization’s philanthropic efforts are dedicated to changing women’s lives through its national programs.) While we women outlive men on average, is your family protected financially if you can no longer contribute to the household income? Women tend to be underinsured. I know I carry far less life insurance than does my husband. And I am several years younger and a trophy wife! Just agree and keep reading, will ya?

At the very least, click this calculator to assess your life insurance needs. You never know what might happen….

Alexandra’s Story

Alexandra: A few years ago I received a call that Kymberly had been in a serious car accident. Luckily, the phone call started with, “Don’t worry, she’s going to be okay,” so I didn’t panic…too much. And she was okay (You know, as much as she’ll ever be! Notice I didn’t say “normal”). It was a bit of a wake-up call for me, though, as I have the mindset that my exceptionally good health will protect me from everything, including zombies and locusts.

Back in the parallel universe that is reality, I realized that I needed to add life insurance to the list of steps I’ve taken to protect my sons in case I’m hit by a bus (in clean undies of course). Even though I don’t make a lot of money, every bit counts, and I don’t want my kids to be stuck with my mortgage, car payment, the school loans we took out for my eldest, or COD (cost of death – funeral or cremation). I jumped at the chance to write this post (jumping is good for you), because I think I’m the typical boomer woman — has income, doesn’t have life insurance. And I like the way Royal Neighbors is doing business. What about you; Have your protected YOUR income?

Photo credits: Woman baking bread: Senex Magister; Women walking: loungerie; Women sitting: no copyright restriction via creativecommons.org.

Take good care of yourself and maybe even live longer when you:

A) subscribe to our YouTube channel and blog.

B) Follow us on google +Alexandra and +Kymberly, on Twitter:  AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

C) Hire us to speak at your next meeting or conference. Call (805) 403-4338 or email info@funandfit.org.