While walking on its own is very beneficial, there are ways that you can ramp up your efforts without making it overly difficult. Let’s go over just a few great walking exercises that are easy to implement and even fun to do.

1. Adding weights. This is perfect for those who’ve been walking and found that they may have hit a plateau when it comes to weight loss. By adding small weights either around your ankles, or even little hand weights that you can easily carry, you can add a little extra resistance and work harder without really feeling the difference. It is best to start out with smaller weights and work your way up especially if you are not used to carrying them.

2. Step it up. Although walking in and of itself is not difficult you can make little challenges for yourself. Whether it is walking an extra block to seeing how far you can go before you get tired, or simply walking longer, sometimes it is very beneficial to challenge yourself. Consider purchasing a pedometer and using the amount of steps you take to create challenges.

For example if you are currently walking an average of 2500 steps during your walking session, try to make it 3000 the next day. Gradually increase the amount of steps you take and you may find that before long it is easier than ever to walk 10,000 steps. By making gradual changes it is much easier to get accustomed to the amount of exercise you are doing.

3. Involve a friend. Working out with someone else can be a lot of fun and it is a great way to stay motivated. It is always nice to have someone to talk to and you may even find that the time flies by. Whether you pick a family member or close friends, having someone with you while you walk is the only fun but it can be a way to challenge yourself. Try to set up little challenges with a reward at the end and see who can accomplish them first.

These are just a few ways you can get even more benefits from walking. Try brainstorming and see how many new ideas you can come up with for your own walking routine. Try changing them up for more variety or these tips to Keep Walking Programs Interesting. The more you walk the easier it will be and you will be that much closer to reaching your fitness goals. Don’t let bad weather slow you down if it’s raining or snowing you can always take your walk inside.

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The study was conducted with 115 women and originally was focusing on how exercising can help reduce the risk of breast cancer. However, in the control group where they were not exercising, the study found that these patients came down with several colds. Those that were exercising did not. To make it even more interesting, the study was being conducted at the height of cold season when it is very easy to catch a cold.

Those that were part of the exercise group were exercised around thirty minutes per day, while the other group did virtually no exercise. It is believed that the immune system was stimulated by the extra activity and began producing more white blood cells. These are often the first line of defense against common colds. It was a pretty easy link to make and it is believed that exercise may be beneficial for preventing numerous types of disease.

Since most of the participants kept their exercise light, often walking, the link was made that walking may actually be the key to preventing the common cold. Dr. Cornelia Ulrich, the lead author of the study commented, “The enhanced immunity was strongest in the final quarter of the year-long exercise intervention. This suggests that when it comes to preventing colds, it’s really important to stick with exercise long-term. In everybody this level of aerobic exercise has been recommended for a number of health outcomes. The women also lost a bit of weight and fresh air could go some way to helping strengthen the immune system.”

Ulrich’s colleagues were intrigued by the findings, but have stated that further research will be necessary to determine whether this link is truly present. In the meantime, proper exercise can benefit anyone, regardless of whether they are trying to lose weight or avoid colds. The key is finding the right balance of activity and making sure that you never exercise when you are already sick.

In addition to proper exercise, find the right diet plan and eating healthy foods can also help you prevent many common diseases. Until it is proven that walking reduces colds, you can try your own study to see if it helps you. Try exercising for at least thirty minutes a day during the next round of cold season and keep a log to see if you get any colds during that period. Chances are, you’ll feel better and you may find that you are getting healthier as well as preventing disease. Since there aren’t many options when it comes to preventing colds, this may be the best bet for many years to come.

Mussels

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Luckily for us, we actually have a more picturesque and longer walk than my parents. It’s about three miles round trip for us to walk around the lake and back, something we can usually do in about an hour, and something we try to do at least once a week. Another side benefit is that the grocery store is along the way so we often stop by there to grab a couple things we needed (saves on gas!).