Starting the week off with a WIN is vital to good health, as it sets a positive tone, energizes the mind and body, and fosters a sense of motivation.
QUOTE: “If it’s to be, it’s up to me!” Dr. Dennis Waitley
Step 1: Walk away from an early death
More proof on the benefits of walking!
Exercising and being physically active for just 20 minutes every day can help you live longer, even if you have a chronic health problem like type 2 diabetes.
People with diabetes can end up in a vicious spiral because they tend to be less active, which in turn increases their risk of an early death. But the risk can be countered with physical activity of just150 minutes a week-that's just over 20 minutes a day, say researchers from the Columbia University Mailman School of Public Health.
They analyzed the National Health and Nutrition Examination Surveys database for people with diabetes, looking at their physical activity and mortality rates. "Inactive" was defined as exercising for less than 10 minutes a week, the "insufficiently active" did between 70 and 149 minutes, and the "active" exercised for 150 or more minutes every week.
Deaths were highest in the inactive group; overall, there were 1,278 deaths in the six years of the study, and 354 deaths were caused by heart disease.
Easy Health Tip of the Week: Eat fatty fish
Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with anti-inflammatory omega-3 fatty acids and various other nutrients. Studies show that people who eat fish regularly have a lower risk for several conditions, including heart disease, dementia, and inflammatory bowel disease
Step 2: Don’t Become a Statistic
If the Walking for Health and Fitness program saves you from having to make just one trip to the doctor this year, it will more than pay back the cost of this eBook and the related Walking for Health and Fitness Complete Program.
Studies published in both the Journal of the American Heart Association and The Lancet concluded that a person who exercises five times per week paid $2,500 less in annual health care expenses related to heart disease than someone who did not walk or otherwise move for 30 minutes per day, five times per week!
Excerpt: Walking for Health and Fitness by Frank S. Ring
My book, Walking for Health and Fitness, reached #1 again on Amazon’s best seller list for digital walking books. As a bonus, I’ve included the Audiobook version ($20 value), read by me, for free.
>> Give the gift of health to yourself and your loved ones for just $3.99! <<
Did You Know: Why Americans don't live as long as Australians
Americans have a thing or two to learn from Australians when it comes to living a long life: their counterparts down under are outliving them by almost five years.
In fact, Americans live shorter lives than any of the six English-speakingnations-the US, Canada, the UK, Ireland, Australia and New Zealand-that researchers from Penn State analyzed. On average, in 2018, American men could expect to live for 75.7 years and women for 80.7 years, while Australian men lived for 80.1 years and women for 84.4 years.
The Irish enjoyed a sudden jump in their life expectancy, with men likely to live an additional eight years. This should give Americans hope that improving life expectancy is possible, the researchers say.
Life expectancy rates in the US are skewed by the high rate of deaths among the young from drug overdoses, car accidents and homicide.
Those who survive the early threats tend to live sedentary lives, become obese and eat unhealthy diets, which also reduce their chances of a long life.
Step 3: Walking and Creativity - Walking Inspiration
Would you like a boost to your creativity, mindset, and problem-solving ability?
Click the video link for more information.
Download my free PDF 40 Inspirational Walking Quotes to help your creativity!
Watch my 6-minute video, Walking and Creativity.
Step 4: Build Muscle as You Walk
Building muscle as we age is crucial for maintaining strength, mobility, and independence. It helps combat age-related muscle loss (sarcopenia), improves balance, and supports joint health, reducing the risk of falls.
Doing pushups is the best exercise to do while on your walks. Pushups strengthen the chest, shoulders, arms, and core, improve upper body endurance, and boost overall functional fitness and posture.
Join my Fitness Walking Exercise Program today and start building muscle while you walk! Improve your strength, endurance, and health with simple yet effective resistance techniques.
Product of the week:
Calcium and vitamin D are essential to building strong, dense bones both when you’re young and as you age. The information included here will help you learn all about calcium and vitamin D – the two most important nutrients for bone health.
Bronson Calcium Sustained Release provides 1200 MG of Calcium per serving plus Vitamin D3 and Magnesium. Our Sustained Release formula slowly releases over time to provide a steady balance of Calcium throughout the day.
Walk on,
Frank Ring
Author: Walking for Health and Fitness, and Fitness Walking and Bodyweight Exercises, Walking Inspiration, and Walking Logbook Journal
Contact Frank at Frank@walkingforhealthandfitness.com
