Researchers have reported that countries where people walk a lot , have lesser incidence of obesity . These are some important facts about walking for weight reduction.
Content:
- Obesity : The adverse effects
- Walking: The best choice
- Solution to the problem
- Track your daily progress
- Monitor your weight , body fat and BMI
- conclusion
1. Obesity : The adverse effects
Social stigma
A must read. I’ve lost count of how many times a doctor or nurse practitioner has made a backhanded comment bout my weight. I’ve been athletic all my life. When you assume I’m lazy or eat too much, you’re not improving my health.https://t.co/NqeJ38gd8p # via @Highline
— HAYLEY (@hayley_g) September 20, 2018
- It reduces life expectancy of the person,
- Poor quality of life due to disability, like knee joint abnormality.
- Social stigma associated with the it cause immense mental and psychological burden on the person.
27 years in, been this way all my life, and the only symptom of obesity I showcase is back pain, which can be linked to the constant sitting in front of the laptop.
— Rebel Girl (@thatrebelgirl8) September 19, 2018
I'm still trying to comprehend how he could say that.
It threw my self-esteem back a few years.
Incidence of lower back pain is increasing steadily due to increasing incidence of obesity
Some useful links
Diabetes and hypertension.
Nicely written. The problem is T2 #diabetes is not 1 disease. We are possibly observing 2 different disorders: #obesity & diabetes caused by elevated insulin vs. obesity causing elevated insulin & diabetes. This might contribute to the big variation in response to treatments https://t.co/qZYiwPgMZw
— Abd Tahrani (@AbdTahrani) September 19, 2018
Increasing incidence of diabetes and hypertension is known to be associated with increasing prevalence of obesity.
Some useful links
Researchers from Stanford university have reported that countries where people walk a lot have lesser incidence of obesity than those which walk a little. Researchers used the smartphones to track the activity levels of people in different countries.
Using step data captured by smartphones, Stanford researchers have defined a new public health risk they call activity inequality. This occurs when large gaps develop inside a country between people who walk a lot and those who walk very little, leading to unhealthy levels of obesity. (Image credit: Tim Althoff)/ STANFORT NEWS
Too often health/fitness world overcomplicates things, digs trenches around their particular activity being absolute best.
— Brad Stulberg (@BStulberg) September 11, 2018
Simple truth: CONSISTENT BRISK WALKING GETS YOU 95-99 PERCENT OF THE WAY THERE. How's that for a "hack"?
My latest @outsidemagazine https://t.co/ScuxtxPGus
2. Walking: The best choice
According to the Surgeon General’s Report on Physical Activity and Health, the best way to reduce the weight is by brisk walking (≥3.5 mph or 5.6 km per hour). It is better than exercise and running as it is associated with lesser risk of injuries.
Following are its known benefits
- Lower mortality rates from cardiovascular disease and cancer
- Reduce Body Fat
- Lower Blood Pressure
- Increase High-Density Lipoprotein
- Reduce Risks of Bone Fracture
them: what sport do u play?
— syu (@skjnshi) September 18, 2018
me: brisk-walking and running for the bus
Brisk walking : What does it mean ?
It is considered to be walking at the speed of 3.6 mile per hour or 5.8 km per hour. if you are walking on a treadmill for 30 minutes , it will be brisk, if you cover a distance of 2.9 km or more.
Good morning, Malaysia!
— Norizan Sharif (@nobisha) September 14, 2018
Wake up early and go for a jogging or a brisk walk. According to at least one study, walking just 8.8 km per week is enough to lower your risk for heart attacks, strokes, and heart failure by as much as 31% - source @WebMD
Some useful links
How much walking in enough ?
Dose-response effect of walking exercise on weight loss.
Recent scientific studies suggests that 30 min of brisk walking ( 3.5 mile/ hours) on 5 days of the week is sufficient (in combination with diet) in achieving healthful outcomes. It is important to incorporate walking in your daily work schedule rather than delegating fix hours for it.
Why people do not walk ?
Recent research has shown that there are three types of perceived barriers to walking for physical activity.
Appearance barriers ( people are concerned about their looks.)
Wait I just saw Mrs. Simmons brisk walking around the school with a teacher in a track suit 😂
— Dj Reemix™ (@reezzyydoe) April 18, 2013
Footwear barriers (e.g., uncomfortable shoes)
great information. I struggle with running and brisk walking normally. will definitely make sure i get good shoes and run on a softer surface. I had to be even though it that hurts too so grass fields no good really
— Keith Tibbles (@keithtibbles) September 8, 2018
and some who don't exercise at all ( considering their ( men /women ) busy work schedules and most of the indian women being housewives, they don't have a time for workouts. And coming to the actual topic " sex burns more calories than brisk walking" the answer is " Not so much "
— Arjun (@Arrjun_) September 8, 2018
3. Solution to the problem:
1. Get age appropriate apparels and accessories for walking.
Im walking at the Mall steezed up showing off my TOS t-shirt and then I bump into 3 ladies wearing tracksuits and heels😍
— Savage Junkie👑💯 (@DaBrave_OJ) September 9, 2018
This new trend is 🔥🔥🔥
It ensures that the experience of walking is enjoyable, and you can continue for long.
Some useful links
2. Comfortable walking shoes are must for walking .
Tomorrow, after 125 days of brisk walking, I’m ready to retire my current pair of shoes for some newer, sturdier ones.
— The Grim Rieper (@RiepTide1999) July 18, 2018
Thank you for getting me this far and always offering support,
Thunder and Lightning!
It ensures that the your legs , especially knee joints stay in good shape.
3. Get an treadmill for home use.
My workout consisted of walking on the treadmill watching pasta videos for 20 minutes and now I’m home eating pasta 🙂
— lils (@lilibethct) September 19, 2018
It ensure that you can walk whenever you have time, in the privacy of your home without others watching.
Things to look for in the treadmill
- Heavy motor , more than 2.0 w
- Pre-waxed and cushioned walking surface with large area
- Preferably fold-able
- Maximum user weight limit more than 120 kg
- Program able for users needs.
Some useful links
4. Track your daily progress
Speaker at #AADE18 asks a room of CDEs, "How many of you encourage your patients to use activity trackers?"⌚️
— Dr. Chandra Osborn (@chandraosborn) August 17, 2018
60% raise their hands.👋🏼@fitbit #fitbitversa @apple #AppleWatch @AADEdiabetes #diabetes #doc #t1d #t2d #health #behavior #PhysicalActivity #activity #fitness #walk
The Effect of Activity Tracker Usage on Physical Activity
Recent research has established that physical inactivity, is known to cause 6% of deaths globally. Too little physical activity also result in debilitating conditions such , cardiovascular diseases, diabetes mellitus type II, chronic obstructive pulmonary disease, and some forms of cancer beside Obesity.
It is not surprising to know that the American Heart Association endorses 10,000 steps a day or 30 min of moderate-intensity physical activity (eg, brisk walking) for at least 5 days a week as guidelines to improve health and reduce health risk .
Scientist believe that people do not indulge in physical activity because they lack the conscious awareness that they are not doing enough of physical activity. People tend to overestimate the physical activity they are doing .
Most don't realize that there is a huge link between a proper hormonal foundation, physical activity and Awareness.
— Grey (@AwareIntegrate) September 14, 2018
The foundation must be built. https://t.co/zfCs3jAkJB
Now days numerous interactive and mobile tracking devices are available which can directly monitor our physical activity through a range of sensors. These devices are known to induce behavior change by providing the timely feedback to users on their own behavior and the possibility to self-monitor behavior and its outcomes.
Wondering if fitness trackers change behavior? Watching my teen son walk every couple min to stay a step ahead of a friend in diff state.
— Brian Glas (@infosecdad) December 25, 2016
That seems to a reason why 69% of adults in the United States are using at least one tracking device. Out of those who did use these devices, roughly half indicated that tracking changed their overall approach to maintaining their health .
Must know facts before selecting a fitness /health trackers
Real issue with fitness /health trackers are not they are expensive to acquire, but it is to continue using for long. People buy them when they start and then stop using them when they lose enthusiasm. These are few important points to ensure that not only you purchase these trackers but also put these to continuous use.
My app stopped synching yesterday and I am SO SAD. I had other fitness trackers that didn’t work as well as this affordable, easy to use little thing. 😭Boo!
— K.W. Taylor (@kwtaylorwriter) May 24, 2018
One should opt for the models which are simple to use and are reported to have better reviews for user experiences.
Poor User experience and difficult to use devices are important reasons why people stop using these devices in spite of paying a significant cost to acquire them.
Studies have also shown that people often stop using the device if they perceive that device is too cumbersome to use or changing the batteries is too difficult or expensive.
Battery life and charging
@GetBellaBeat You waited 2 wks to contact me, told me to change the battery, apologized for telling me to change the battery and then disappeared. 30 days, I have ZERO fitness tracker, ZERO workout plan, ZERO daily meditation. You are total frauds and I want my money back.
— Cyndy Phillips (@candrews9) January 30, 2018
The newer devices have inbuilt battery which can be charged once a fortnight, just like a smart phone . These devices are reported to have better user experience than one that have a battery which is to be changed, as later may be difficult for some users.
Few popular easy to use devices with basic activity tracking .
Can’t stop thinking about a fitness tracker. Enlighten me, please. I’m looking for— mid range price, with heart rate monitor, water resistant, aesthetics good for everyday use (yes, looks good is impt) 😬 heart rate zone is a plus.
— Winnifred Hui (@winsanityy) August 21, 2018
It is important to select a device which suits your taste and have excellent aesthetics. It is an important determinant how long are you going to use it.
Research have shown that the device aesthetics, form and perceived fit between device and self-image is important factor responsible for continuous use by the user.
Accuracy
Nothing like hitting ur step goal while riding in the car to make u question the accuracy of anything ur fitness tracker has ever told u
— C (@assholt) November 4, 2017
Make sure that the device has accurate in measuring the health parameters and is validated by an appropriate authority. Fitbit and Garmin are brands which have large user base and appropriate size of user data , on which validating scientific studies have been reported.
The perceived inaccuracy of the device is another reason why people quit using the device.
Popular activity tracking devices known for accuracy and superior aesthetics.
5 . Monitor your weight , body fat and BMI
Progress in your weight loss plan
An important finding that likely isn’t shared with patients as much as it should. Self monitoring plays an important role in weight loss and maintenance. @ObesitySociety @ASMBSIH @WorldObesity https://t.co/W6oRz6piFt
— David Sarwer (@davidbsarwer) May 17, 2018
Loss of motivation is probably the biggest reason why people lose interest in exercising or sticking to the diet plan that they have decided. Reason is the failure to get the pleasure of small successes achieved during the weight loss program. Always keep a physical record of the changes in the your weight.
With the availability of the Smart Scales keeping tract of your weight has become convenient. Not only these provide additional information like BMI , muscle mass and fat etc, It converts your health related data into trend graphs that help you see your short and long-term changes.
The motivation of seeing small incremental changes help you see that you are actually getting results. There is clear scientific evidence that that behaviour change programs can be effective in changing lifestyle risk factors.
Few useful links
Body Fat Distribution
Body fat distribution is a strong metabolic and cardiovascular risk factor.
Accumulation of fat in the upper body (abdominal region) is associated with the development of obesity-related co-morbidity and even all-cause mortality.
In contrast, recent population studies have shown that accumulation of fat in the lower body ( gluteo-femoral region) is associated with a protective lipid and glucose profile as well as a decrease in cardiovascular and metabolic disease prevalence after adjustment for total body fat mass.
Body Composition Monitor:
These machines provide correct estimate of weight, total body fat, total muscle mass, basal metabolic rate (BMI). it also allows the user to assess subcutaneous fat ( underneath skin) and visceral fat (tummy).
Graphical representation of the data help in understanding it better and the record provides a continuous oversight over the weight changes. It also allows the user to decide which type of weight loss regimen the user should adapt for best results
Some useful links
Closing:
Brisk walking is the best way for weight reduction . Efforts should be done to arrange the comfortable shoes and treadmill. Fitness tracking devices are known to induce behavior change by providing the timely feedback to user on their own behavior . These help in continuing walking for long.
Scientific studies report that most individuals (81%) say that they “learned something new” regarding their health, the last time they went online. The majority (80%) of people found the information through a search engine as reliable.
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