Fitness & Wellness

Foods That Might Combat Arthritis Pain

Foods That Might Combat Arthritis Pain

The more we know about the body and how it works, the more we realize that not all old wives’ tales were wrong. Maybe the lore behind eating certain foods was inaccurate, but the biochemicals in the food did help. You can improve cholesterol levels, lower blood pressure, and more by changing your diet. One amazing discovery is the ability to combat arthritis pain by including certain types of food.

The omega-3 fatty acids in fatty fish like tuna can bring relief.

Whether you choose tuna, sardines, or mackerel, you’ll get a dose of omega-3 fatty acids when you eat it. You need omega-6, omega-9, and omega-3 fatty acids in your diet, but the average American diet contains far too much omega-6. Too little omega-3 leads to increased inflammation. Adding more can decrease it. Inflammation aggravates arthritis and can cause pain. Flaxseed, walnuts, and chia seeds are also beneficial.

Fruits and vegetables, especially berries, can help fight the inflammation.

Not all fruits and vegetables are alike when it comes to fighting inflammation. Cauliflower, mushrooms, broccoli, and Brussels sprouts are especially good. So are berries, apples, and pomegranates. Berries, like blackberries, blueberries, cranberries, and strawberries all contain antioxidants that help prevent arthritis pain. The tannins in pomegranates curb the inflammation from arthritis.

Add spices to your dishes to decrease your pain as you add more flavor.

People used many herbs as remedies for thousands of years. Now, scientists know they contain chemicals that can help prevent inflammation and pain. Ginger is well known for its ability to calm an upset stomach, but it also has other health benefits, such as reducing arthritis pain. It’s the gingerol that provides both the anti-inflammatory and antioxidant benefits. Curcumin in turmeric provides health benefits. It also acts as an antioxidant and anti-inflammatory. Use it with black pepper to boost the benefits.

  • You probably never thought endless salsa and chips at your favorite establishment could help with arthritis pain, but it does. At least the salsa does. Tomatoes, onions, and hot peppers can increase antioxidants to help relieve pain.
  • Dark chocolate can relieve pain if it’s at least 70% to 85% cocoa solids. That leaves the rest to come from other ingredients like sugar or vanilla. Watch out for high sugar content. Sugar increases inflammation and pain.
  • Skip the highly processed white bread and opt for more whole grains. You can even include quinoa or bulgar in your diet. The extra nutrients and fiber keep you healthier and can help with arthritis pain.
  • Including more nuts in your diet can help protect you from pain. Nuts are a good source of protein, but unlike meat protein, they won’t create inflammation. The omega-3 in some nuts, like walnuts, provides additional benefits.

For more information, contact us today at Next Level Fitness

Can Weight Loss Cause Hair Loss?

Can Weight Loss Cause Hair Loss?

Many people in Irvine, CA, noticed a few negative changes occurring with weight loss. Hair loss was one of those problems. Unless there’s a health issue causing the weight loss, you aren’t destined to lose your hair or have other negative side effects. It’s all about how you lose the weight. Rapid weight loss causes acute telogen effluvium—TE. It starts after three months of rapid weight loss or other trauma that causes stress or shock to the body. It can occur due to nutritional deficiencies caused by restrictive diets but usually lasts only 6 months or less.

Crash dieting can lead to inadequate calories and nutrients for proper hair growth.

Extreme calorie restriction diets are stressful and don’t provide adequate calories or nutrients to allow hair to grow correctly. People constantly shed hair and replace it with new hair. If the nutrients to create the new strands aren’t available, it doesn’t stop the normal hair loss, so hair thins. Iron deficiency can cause hair loss. Crash diets can cause iron deficiency. Nutrients like zinc, essential fatty acids, protein, and vitamins B, C, D, A, and biotin, are also necessary to complete the growth cycle.

Your hair requires amino acids.

Keratin is necessary for hair growth. Keratin is made from amino acids found in protein. If you don’t have enough keratin, your hair will produce hair follicles slower than it loses them. If you’re vegetarian, vegan, or are on a restrictive diet, you may not have adequate dietary essential amino acids. Your body diverts the limited protein to vital functions such as hormone production, tissue repair, balancing water and pH, and digestion.

Stop hair loss with a healthy diet.

Even if you want to lose weight fast, it can take its toll on your body and show in the hair first. Fad diets may help you lose weight quickly, but that lost weight comes at a high price. Not only will you lose hair, but your metabolism will slow, muscles will wither, and it can affect your skin, causing it to be dry and wrinkled, or triggering a breakout. The slower your metabolism, the more the potential to regain the weight and a few more pounds. Losing a pound or two a couple of weeks before a special occasion is one thing but attempting to lose 15 to 20 pounds in a month is quite another. It can be dangerous.

  • Even if you eat adequate protein, if you don’t get all essential amino acids, such as leucine, valine, cysteine, and histidine, it can cause hair loss. Studies show deficiencies in these four amino acids are common in people who lose weight.
  • Lack of nutrients also creates weak hair that breaks more easily. Not only will it be replaced slowly, but it will also break off quicker, exacerbating hair loss.
  • Eating a whole food balanced diet can help stop hair loss. It will take a few months, but eventually, your body will have the necessary nutrients to create healthy hair strands.
  • While most hair growth supplements are safe, the best way to deal with hair loss is with a healthy diet that provides macro and micronutrients, plus phytochemicals that encourage hair growth.

For more information, contact us today at Next Level Fitness

Are Grapes Good For Dieting?

Are Grapes Good For Dieting?

Most people who are dieting look for options that satisfy their urge for sweets. Grapes can do that and even help you lose weight. They contain no fat, are high in fiber, and contain numerous nutrients. Those nutrients include copper, vitamins K, B1, B2, B6, C, and E, potassium, and manganese. A whole cup of grapes is only 104 calories.

The Resveratrol in grapes may accelerate weight loss.

Grapes contain antioxidants that have the potential to aid in weight loss. There are links between inflammation and oxidative stress that lead to obesity. Grapes are an anti-inflammatory food that also contains antioxidants. Antioxidants help reduce oxidative stress that affects all parts of the body. It can lead to diabetes, insulin resistance, and other health issues. Studies show that one antioxidant found primarily in red and purple grapes, resveratrol, can dramatically improve the potential for weight loss. It causes cells to turn food into energy rather than store it as fat. It also helped improve insulin resistance which can cause abdominal fat.

Grapes are high in sugar, yet improve insulin resistance.

Grapes have a medium to low glycemic index—GI, which means it doesn’t raise blood sugar levels quickly. The dramatic peaks and valleys of blood sugar can lead to insulin resistance. That doesn’t mean you can eat bushels of grapes daily without a problem. Studies show that consuming grapes helped improve insulin sensitivity, protected the cells in the pancreas that created insulin, improved insulin production, and increased the number of glucose receptors on the cell membranes so it used the calories for energy rather than storing it as fat.

Grapes may suppress your appetite.

Getting adequate sleep is one way to help control your appetite, but so is eating grapes. The anthocyanins in grapes may help suppress the appetite, reducing food intake. Anthocyanins also have an anti-obesity effect. In rat studies, rats fed a high-fat diet and given anthocyanins had less liver fat and gained less weight. There are still few human studies in this area but one thing is certain, grapes pose only benefits and no health hazards.

  • Lack of sleep can cause the body to produce more ghrelin, the hunger hormone, and less leptin, the satiety hormone. Eating grapes can increase melatonin and promote a better sleep-wake cycle.
  • While grape juice contains many of the same nutrients as grapes, it doesn’t have the fiber that can fill you, so you eat less. Always choose the whole fruit.
  • Studies show resveratrol in grapes activates genes that can slow aging. It also helps protect the cells from oxidation, slowing the aging process.
  • Consuming grapes is good for all parts of the body. Eating them can improve memory and cognitive thinking. It can benefit eye and heart health. The potassium in grapes can help lower blood pressure.

For more information, contact us today at Next Level Fitness

What Is Low-Impact Cardio?

What Is Low-Impact Cardio?

There are a lot of reasons people avoid running. One of those may be joint issues. Running is a high-impact exercise that can cause musculoskeletal problems. High-impact exercises are those where both feet are off the ground at one time and come slamming back down on the feet—creating an impact that affects the joints, muscles, and bones. Pregnant women, those who recently gave birth, and people with joint issues, or other health risks should avoid high-impact workouts. Many people limit their cardio to running or jumping rope but there are also exceptionally good low-impact cardio exercises you can do.

What is a low-impact exercise?

If you run, there’s a point where both feet are off the ground. The front foot is in the air with the back foot lifting before it lands. Focusing on keeping at least one foot on the ground at all times can lead you to the ideal low-impact exercise. While step-ups work the muscles of the legs, including the tendons and muscles around the knee, they don’t jar the muscles or pound the joints, which can lead to potential injury. They build strength to make them more impervious to injury. Climbing flights of stairs is a good cardio workout.

Cardio is all about working your heart and getting it to beat faster to strengthen it.

You don’t have to slap your feet on the pavement for a higher heart rate. Riding a bike, whether it’s stationary or a regular bike, can work the joints and build cardio strength. If you have a knee problem, use a stationary bike on a low resistance level until the muscles around the joints strengthen. The movement can lubricate the joints without causing injury. If you like getting out in the fresh air, try speed walking. You can even modify calisthenics to change an exercise from high-impact to low-impact. Take the jump out of jumping jacks and step to the side instead of jumping.

You’ll work muscles harder when there’s resistance.

One of the easiest-on-the-joints workouts is swimming. Your body is buoyant in water, so there’s less pressure on the knees and joints. However, water has more resistance than air, so you work harder to move. Just walking in water can be a good low-impact workout. Swimming is another excellent low-impact cardio.

  • High-impact workouts help build bone density faster, are better for weight loss, and aid in reaching fitness goals. If you’re removing high-impact cardio, turn your strength-builder workouts into cardio exercises by turning them into circuit or high-intensity interval training.
  • A brisk walk is one way most people can boost their cardiovascular health. You can combine regular walks with gym visits for the perfect workout.
  • If you have an issue with your joints, get the help of a personal trainer to modify your workout and ensure you aren’t exacerbating the problem. Trainers can create an entire low-impact cardio workout to build joint strength.
  • If you have arthritis, stress fractures, joint issues, are pregnant, or are overweight, avoid high-impact exercises. Drink plenty of water to help lubricate your joints. Using a rowing machine or dancing are two excellent low-impact cardio workouts.

For more information, contact us today at Next Level Fitness

How Much Protein Do You Actually Need?

How Much Protein Do You Actually Need?

If you’re exercising with others, you’ve probably heard of the many protein supplements or foods that boost your protein intake. While it’s true that active people need more protein than sedentary ones, there is a limit on how much you should consume. Consuming too much protein can have consequences and limit your intake of other foods with nutrients necessary for good health. You require the right mix of macronutrients, protein, fats, and carbohydrates. The protein requirement also varies by gender, age, and activity level.

You’re an individual with special needs.

There’s not one right amount of protein for every person. Even your total calorie intake will determine how much you should have. People on a 2000-calorie diet for weight maintenance should have 10 to 35% of their calories from protein. If they’re active, that percentage will be higher. Additional protein is necessary to help mend and build muscle tissue. Sedentary people require a gram of protein for every 2.2 pounds they weigh. That gram grows to 1.3 grams if the same person is active and escalates to 1.6 grams if they’re an athlete.

Your weight, age, and gender also determine the amount of protein you require.

Women have less muscle mass than men do, so their need for extra protein isn’t as great. Since the amount of protein you require is based on weight it affects the requirement by gender, since women generally weigh less than men. Protein isn’t as bioavailable to older people, so they need more. To get the same benefit from protein as they did when they were younger, it takes more protein at a time when appetite is often less.

Some types of protein are more beneficial than others.

Protein is created from amino acids. Nine of them are essential. Essential amino acids are ones the body can’t make so they have to come from food. Animal products contain complete proteins, meaning they have all nine essential amino acids. Not all plant-based proteins are complete. That doesn’t necessarily mean they’re inferior, but it does mean you have to be more careful when you’re planning menus. You can combine plant protein to get all 9 amino acids and create a menu with complete proteins. A chicken breast is a far healthier source of protein than processed meat or a poor-quality protein powder.

  • If you love beef but want the healthiest source of protein, consider beef and animal products from pastured animals rather than grain-fed animals. Pastured eggs are also more beneficial.
  • Protein is used in the creation of enzymes that cause biological reactions, such as creating connective tissue, boosting the immune system, building and repairing muscle, and providing energy.
  • Eating high amounts of protein for extended periods can damage the liver and kidneys. It’s hard to do if you’re using whole foods and not protein supplements. For a 220-pound person, that would mean eating 200 grams, the equivalent of 1 ½ pounds of steak or eight 3-ounce hamburgers daily.
  • Consuming a carbohydrate and protein snack after a workout can help speed recovery. It provides the energy and nutrition to repair and build muscle tissue.

For more information, contact us today at Next Level Fitness

Ways To Keep Mentally Fit

Ways To Keep Mentally Fit

Even though we focus heavily on physical fitness, staying mentally fit is just as important. California is a laid-back state, but there’s still a lot of stress that affects you both physically and mentally. Poor mental fitness makes every day a chore. It makes the thought of exercising and eating healthy seem like a chore. Good mental fitness can also help you muscle through the toughest exercises. It’s so important we had a blog last August about exercises that can help. Here are some other ideas to aid in improving mental fitness.

Learn to deal with stress before it becomes too stressful.

Positive thinking has gotten a bad rap. Most people think it’s about wishing their way to wealth and success, when in reality it’s more about finding something good that you can work with in every situation. If you’re out of a job, wishing won’t employ you, but focusing on the skills you have can help you find a job. You may have to dust them off and bring them up-to-date but that helps reduce stress, too. It puts you back in control of your destiny.

Eating healthier can help improve mental fitness.

Eating healthier improves the gut’s microbiome. These microscopic colonies can be beneficial or harmful. Beneficial microbes communicate with the brain by activating neural pathways. They can help improve your mood and reduce inflammation that can lead to depression and anxiety. Eating more anti-inflammatory whole foods and foods high in fiber, while cutting out food causing inflammation, such as those with added sugar, can help. Studies show a diet high in sugar negatively affects mental health. Beneficial microbes also produce short-chain fatty acids that help regulate the nervous system.

Get adequate sleep.

When you have mental stress, it can cause sleepless nights. In turn, those sleepless nights can lead to more mental stress. It’s a vicious cycle. Lack of sleep can create anxiety and depression. It can lead to mood and behavioral changes. When you don’t get enough sleep, you tend to be irritable. It can cause anxiety, anger, aggression, and depression. It affects mental fitness in other ways, like interaction with others, hyperactivity, and emotional outbursts.

  • Your mental fitness is vital for your physical fitness. Left unchecked, stressing out can lead to high blood pressure, hormonal imbalance, premature aging, and a shorter life span.
  • For a good overview of exercises to help improve mental fitness, check out the blog from August of 2023 called Workouts for Better Mental Health. Just increasing how much you walk can help lift depression and anxiety.
  • Get out in the sun and nature. Walking barefoot on grass is used by mental health specialists to help reduce stress, depression, and anxiety. It’s called grounding or earthing. Sunlight also increases the release of serotonin, which helps reduce depression.
  • Staying active, social, and laughing is good for mental health. If you aren’t a social butterfly, get a pet. Studies show having good friends, an active social life, or even a loving furry companion improves mental fitness.

For more information, contact us today at Next Level Fitness

Tips For Boosting Immunity

Tips For Boosting Immunity

If you’re like many people in Irvine, CA, you’re constantly looking for ways to boost immunity. Preventing illness is far better than trying to cure it. Improving your immune system is the best way to do that. You can stay healthier by focusing on good immune health. Your immune system is your body’s first line of defense to prevent invaders from entering. If they do manage to enter the body, the immune system also weakens and destroys them.

The food you eat can strengthen the immune system.

Fruits and vegetables provide the phytonutrients, minerals, and vitamins you need for a robust immune system. Vitamin C is an immune booster. Three foods high in vitamin C are red bell pepper, citrus fruit, and cantaloupe. Phytonutrients like anthocyanin also boost the immune system. Anthocyanins are deep red, purple, and blue fruits and vegetables, like blueberries and eggplant. Food high in vitamin A also helps improve immunity. Consider carrots, strawberries, and Brussels sprouts. Zinc is also an immune booster. It’s in grains and meat.

Inflammation is either acute or chronic.

When your immune system works properly, it causes inflammation when you get a cut, sprain a muscle, or develop a fever. That’s acute inflammation and the immune system is working its hardest. If the immune system is unhealthy or subject to other conditions that negatively affect it, it can cause chronic inflammation. Chronic inflammation causes conditions like arthritis, heart disease, and diabetes. Eating food with added sugar can lead to chronic inflammation and break down the immune system. Highly processed food is another culprit. They also negatively affect the gut microbiome which improves the body’s immunity.

Get plenty of sleep.

Americans are sleeping less, gaining weight, and getting sicker. The three are all related. When you lack sleep, it reduces the amount of leptin your body makes. Leptin is the hormone that makes you feel full. It increases ghrelin, the hunger hormone. When you lack adequate sleep, it can increase your blood pressure and your risk of illness. It can also make you fat, and obesity increases the risk of chronic inflammation. It’s not just about the number of hours you get, but the quality of sleep, too. Sleep in a dark room and don’t take electronic devices with you, like TV or computers. Studies show that people getting less than 6 hours of sleep are more likely to catch a cold than those who slept longer.

  • Get active and you’ll boost your metabolism and your immune system. It helps reduce chronic inflammation and improve the gut microbiome that boosts immunity. It helps produce antioxidants, too. Overexercising has the opposite effect, lowering immunity.
  • Practice safe sunning to build vitamin D. Exposing your body to the sun without sunscreen at midday for 10-30 minutes three times a week is enough. The lighter your skin, the less time you should spend.
  • Eating probiotic and prebiotic food can improve your gut microbiome, an important part of the immune system. Prebiotics feed the beneficial microbes and are food high in soluble fiber. Probiotics are foods like yogurt, kefir, and sauerkraut.
  • Put a lid on stress. Exercise helps burn the hormones of stress. Meditation, a healthy diet, and laughter can help relieve stress. Plan activities with friends you enjoy and have a healthy meal together afterward.

For more information, contact us today at Next Level Fitness

How Much Water You Actually Need To Drink For Your Size?

How Much Water You Actually Need To Drink For Your Size?

The body requires the amount of water necessary varies by weight, age, and other factors. How much water do you need to stay healthy? While your size plays an important role, your activity level also affects your intake. If you’re out in the hot sun, you’ll need more water than if you’re sitting in an air-conditioned room. How do you decide how much you need? You have to start with a baseline.

Establish your baseline first.

You’ve probably heard that drinking eight 8-ounce glasses of water a day is enough. That’s an oversimplification. Sex, weight, and age determine how much you need. Men should drink more fluid per day than women. That fluid can come from any type of drink or food, such as watermelon. Men need as much as 15.5 cups a day, while women need approximately 11.5 cups. Most people get 20% of their water from food, which in the case of the average man, would be about 4.5 cups. Weight also plays a role.

Take half to 2/3 of your weight in pounds to find out how much water you need.

Just convert the number of pounds to ounces per day of water. If you weigh 150 pounds and are female, you’d need 75 ounces of water daily if you’re inactive. If you’re more active or older you need more fluid, so use 2/3 of your body weight, or 100 ounces. Add more fluid when you perspire more, whether it’s caused by the heat or sweating from exercise. If you live at a higher elevation, your body also requires more fluid.

Your body is mostly water.

Newborns’ bodies are almost 75% water. As you age, the body’s percentage of water diminishes. The more fatty tissues you have, the less fluid you have, since fatty tissues contain less fluid than lean muscle mass. Older people have less fluid and also dehydrate quicker. Since the brain is 70% fluid, dehydration is often mistaken for dementia in older people. No matter what your age, even mild dehydration can make you sleepy and mentally ineffective. Drink a glass of water if you want a mental lift that picks you up without making you jittery.

  • You can drink too much water at one time causes hyponatremia. It’s based on the amount consumed in an hour. The amount varies, but it’s upward of more than four to five cups an hour.
  • The easiest way to determine if you need more fluid is by checking your urine. The darker it is, the more dehydrated you are. If it’s clear, you’ve consumed too much water.
  • Vomiting, fever, or diarrhea increases the amount of water you need. Pregnant and lactating women also require more water daily. Exposure to heat also increases the need for more fluid.
  • Drinking a glass of water before a meal can help you lose weight. It can make you feel full quicker, so you eat less. Drinking more water can help prevent kidney stones and help lubricate aching joints.

For more information, contact us today at Next Level Fitness

The Importance Of Sleep

The Importance Of Sleep

Probably one of the things for good health that people might think is easy, may be one of the hardest things to do. It’s getting adequate quality sleep. It’s even worse in today’s society, where lack of sleep is almost a virtue. It’s all about the quality of your sleep and how much your body requires. Everyone is different. Some people thrive on less sleep than others do. It doesn’t make either one good, bad, lazy, or ambitious. It’s just the difference in their bodies. Most adults require 7 to 9 hours of sleep, but a small minority require 6 or less, with a similar group requiring 10 or more hours.

Lack of sleep can cause many problems.

Are you gaining weight because you’re always hungry? It could be too little sleep that’s causing the problem. When you don’t get enough sleep your body produces more ghrelin—the hunger hormone, and less leptin—the satiety hormone. You also eat high-calorie sugary food for a quick energy boost. One study found that women who slept a minimum of 6 ½ hours lived longer than those who slept less than five. Another study found that lack of sleep can lead to elevated blood pressure, increased risk of heart disease, and inflammation.

People lose focus and have poor mental performance with too little sleep.

Lack of sleep causes physical problems. It can affect your productivity and mental performance. When you sleep, your brain sorts out the day’s events and creates links to help you remember things better. It ties all the memories, including feelings and sensory input, together for additional help. Lack of sleep can cause stress, which affects you both mentally and physically. It causes the body to create stress hormones, like cortisol. The hormones are linked to heart disease, diabetes, cancer, and even abdominal fat accumulation.

How do you improve your sleep?

Some people take their phones or computers into the bedroom and continue reading or chatting on social media. That’s not a good way to get quality sleep. You need a sleep schedule, which you follow even on the weekends. Don’t take electronic devices, like your phone, TV, or computer, into the bedroom. The bedroom should be relatively cool and as dark as possible for the best night’s sleep.

  • When you get adequate sleep, you’ll improve your athletic performance. It also works the other way, the more active you are, the better your night’s sleep.
  • A diet low in sugar and processed food can help you sleep better. Almonds and other food high in melatonin can help you sleep, just as turkey or food with tryptophan can. Food high in vitamin D and omega-3 fatty acids improves sleep quality.
  • Taking a nap during the day can reduce any sleep deficit, especially if your body requires more than the traditional 8 hours. Knowing your body is vital. Too much sleep can leave you feeling as groggy as too little.
  • The CDC released estimates indicating 1/3 of adults aren’t getting enough sleep. Lack of sleep affects your health and your safety. They estimate that over 100,000 accidents occur due to fatigue.

For more information, contact us today at Next Level Fitness

Why 10,000 Steps Per Day?

Why 10,000 Steps Per Day?

Working out at Next Level Fitness in Irvine, CA, provides a well-rounded program and is one way to improve your health. Some people include 10,000 steps a day or use that technique as their only fitness workout. Is it beneficial? Why are 10,000 steps best and not 5,000 or 15,000? How did we arrive at that number and does it work or do you need more than just walking? There’s a lot of confusion surrounding the 10,000 steps recommendation.

How the 10,000 steps originated.

The 10,000 steps phenomenon didn’t start in a lab or with a researcher but at a marketing meeting in the 1960s. Japan was experiencing an increased focus on exercise, due to hosting the 1964 Olympics. Much of the country had taken up running and walking. Walking clubs formed and pedometers became popular to track progress. A Japanese company created a device called Manpo-kei, which translates to 10,000 steps. Ten thousand steps became the gold star baseline marker for anyone serious about walking.

Only later was the concept of 10,000 steps tested.

While the dedication to 10,000 steps may have started in Japan, it spread worldwide. The enthusiasm for this benchmark spread and only later were studies completed to check its validity. Studies show going from a sedentary lifestyle, approximately 2700 steps, to one with more activity, 4400 steps, increased longevity, reducing mortality by 41%. The mortality rate continued to decrease until it leveled at 7,500 steps per day.

It’s a good place to start.

If you can’t get to the gym or are sedentary, 10,000 steps are a good starting goal. Walking 10,000 steps is like walking approximately 4.5 miles since the average person takes 2,250 steps per mile. If you only wore the pedometer for a walk, and not throughout the day, you’d be increasing your activity level by 80 minutes a day. But you don’t. The pedometer is worn all day. For most people, it means increasing the number of steps they average daily. It’s good, but more is necessary for fitness. It takes strength, flexibility, and balance training, too. Alternate your days at the gym with 19,000 steps.

  • You can modify your walking and make it a HIIT-high intensity interval training workout. Walk a minute or two at high-intensity speed, then reduce your pace to recovery, alternating between the two.
  • Walking is a good way to start a fitness program, especially if you’ve lived a sedentary lifestyle. You can increase the amount you walk by doing simple things, such as parking at the first parking spot you see and walking further. It saves on gas, too.
  • If you take a bus to work, get off at a stop before your destination and walk the rest of the way to increase your step count. Take the steps instead of the elevator for as many floors as possible.
  • You don’t have to do all the steps at once. Break it up into smaller sessions. Stand up and walk around the room for a few minutes every 55 minutes. It will help you work more efficiently and keep you healthier.

For more information, contact us today at Next Level Fitness