Avoid these foods if you walk to exercise, says doctor
In addition: why you should eat as many vegetables as possible in a variety of colors.
According toCenters for Disaster Control and Prevention (CDC), more than 145 million American adults prefer to work "as part of a physically active lifestyle", whether it is a daily, efficient constitutionalA walking workout sessionOr simply engage activities such as walking the dog. It's a good thing, of course. As CDC notes, walking can help reduce your risk of heart disease, stroke, depression and even cancers. AsWe reported, walking just 20 minutes a day can, among other positive advantages, burn up to 110 calories and reduce your risk of early death by 30%.
However, if you want to maximize the advantages of your walks, it is important to fill your belly with the right foods before and after hitting the road - and there are food you would be wise to avoid. According to Tanuja Sharma, Mr.D., a family practice doctor from Tampa General Hospital in Florida-who recently spoke to the localABC Affiliated News On the subject of the walk to exercise and better health - you should focus your diet on vegetables and ensuring that you "buy different colors".
She also advises foods to avoid: anything dairy. You must also reduce your meat consumption. "The reason is that meat and dairy are very transformed from the way it is done," she explained. "There are hormones, conservatives and pesticides. Many of what can essentially affect our immunity and causing a lot of ravages about our health."
If you go to a rigorous walk, it recommends eating "30 to 90 minutes" before leaving. Good food options include oatmeal, smoothies, walnuts, bananas and granola bars.
Otherwise, according to Sharma, the perfect meal includes a plate of 50% vegetables in a variety of colors, 25% fish or "lean meat", and the final 25% should be an entire grain. You must also hydrate properly. It offers about it to make sure you get enough water: take your weight and divide yourself in half, then apply ounces to that number. In other words, if you weigh 130 pounds, you should consume 65 ounces of water every day.
"A general rule is that you should try to moisturize enough until your urine is really light yellow or very clear," she said. "It means your body is hydrated and your kidneys filter what it needs."
For some extra donations and not to make the most of your walks, read it because we understood great here. And for more health news, make sure to know theThe personality trait that skyrockse your risk of early death.
To walk fast
It is important to make your walk one for your heart rate, your fat grease and your life. A study of cancer survivors published in the journalCancer epidemiology, biomarkers and preventionfound that "those who walked at the slowest rhythm had more than twice as much as the risk of increased death of any cause, compared to those who report the fastest walk."
Ditch the weights
Despite what you have heard, you should not go on portable weights. "[Dumbbells from two to five pounds] does not create enough resistance to develop significant changes in force", Ph.D., a scientific practice professor at Auburn University in Montgomery, Alabama, onceExplain too simple. "Yet they are heavy enough to increase the risk of injury to the shoulder." For excellent workout inspiration, see whyThis simple walking workout is an incredible fat burner, explains the top coach.
Do not take too long progress
If you walk to exercise, do not fall into practice taking additional steps. "You may go out a little bit, but you do not want to go too much and come ahead of you," Christopher John Lundstrom, Ph.D., MED, Director of Sport and Exercise Science to The Kinesiology School of the University of Minnesota, saidHealth. "It's less stable, you will feel a little off scales, and if you plant your foot in front of you, you basically hit the brakes every time you land."
Tread with a group
Many studies have shown that having a strong support group is incredibly important to reach and maintain Weight loss success . They also revealed that those who are part of a social support network loser more weight than their solo counterparts. For more reasons why you should walk with a group, see why This is the most effective way to exercise, according to psychologists .
