Walking: the BEST WAY to Burn Fat, Seated Stretching or Office Stretches, Be HAPPY for a Better Life
Walking the BEST WAY to Burn Fat
How can this be
Have you ever talked to someone who reported losing weight, and all they did was start walking? Well, it makes sense, and here is why. Running or exercising at a higher intensity does burn more calories, but it is where the energy or calories are coming from that matters. At higher intensities, the body burns less fat and more stored energy in the muscles.
Three main fuel sources
The body uses three main fuel systems; ATP is used for maximal effort, but lasts only about 10 seconds. Muscle glycogen is energy stored in the muscles and can be used during moderate-intensity exercise; it lasts around 90 minutes. Fat, however, is energy-dense but cannot be broken down quickly in the body. For this reason, fat is the predominant fuel source when the body is working at lower, not higher, intensity.
Walking is a low-intensity form of exercise, which means it does not require a large amount of quick-release energy, which muscle glycogen provides. Higher-intensity exercise will typically draw on a combination of fat and muscle glycogen; the higher the intensity, the less fat is used. Because of its lower intensity, walking requires less energy and can use fat as the predominant fuel.
Recovery needs
When the body is stressed, it needs recovery, and with higher-intensity exercise, the need for recovery increases. If you are only able to exercise every other day, you burn fewer calories, and without rest, there is an increased risk of injury. Walking requires little to no recovery and can be done every day. Another added benefit of walking is its convenience: no fees, no equipment, no prep work; just put on shoes and go. It can be done inside or out, morning, noon, or night. So get out there and start walking.
Seated Stretching or Office Stretches
Increased flexibility helps reduce stress on joints, relieve muscle tension, and decrease the risk of injury. Mobility is harder to come by with age, but also even more so with a sedentary lifestyle. Decreased physical activity is associated with reduced mobility and can lead to muscular imbalances, resulting in compensation and nerve impingement, both of which typically cause pain and discomfort.
Longer stretching sessions are great, but just 30-90 seconds at a time can greatly improve range of motion. Several stretches can be done at your desk or in the break room throughout the day. Most muscles can be easily stretched from a seated position and require only the space of a cubicle.
Below are a few seated stretches, but if you have any tightness or problem areas that are not addressed here, scan the QR code to schedule an appointment with CIPS for additional options.
Hamstring- Sitting towards the front of your seat with legs straight, gently lean forward until you feel a stretch in the back of your legs. This can be done with a single leg or both at the same time.
Piriformis- Cross one leg and slowly lean forward, gently pressing the crossed legs knee down until you feel the stretch on the side of the hip of the leg that is crossed.
Pectoral/chest- Place the hands of an outstretched arm on a wall or in a doorway and gently lean away from the hand. This stretch should be felt in the upper chest.
Be HAPPY for a Better Life
Positivity breeds positivity; just as laughter is contagious, adopting this mindset can be better for your overall health. Having a more negative or cynical outlook on life will increase stress. Stress can cause a list of health problems, from weight gain, impaired sleep, and decreased energy. These can compound on one another and lead to other health complications.
Life is too short to walk through it being miserable. Letting things go and forgiving others make for a better life. A large number of people who live into their late 90s and even past 100 report that keeping a positive attitude and letting things go are their biggest reasons for living so long. Dick Van Dyke
and Warren Buffett are two of the more famous people who believe in and live this type of life.
One way to help reframe how you view things is to think of the “good thing.” Whenever something happens, instead of focusing on the bad, look for 3 good things. For example, if you spill your coffee on yourself, instead of getting upset, say, "Good thing I can afford coffee, good thing I can make or buy more coffee,” or “good thing it was ONLY coffee." This mindset will improve your mood and help prevent you from dwelling on it, which could affect the rest of your day.
