PARISH NEWS AND NOTES

Lauren Manaker, Dietician, writes, "If you're trying to jump-start your weight loss, you don't have to resort to extreme solutions like juice cleanses or tremendously strenuous workouts. Walking is one tried-and-true activity that supports healthy weight loss, requires no equipment and costs nothing."
In addition, walking is linked to a host of health benefits and most people know how to do it with no instruction.  It's an enjoyable and easy exercise option for beginners and experts alike.  
     In your weight loss journey, walking along with adequate sleep, stress management and good dietary choices can be very impactful.  Walking can also be an effective way to lose belly fat (visceral fat).  Ms. Manaker found in a review of 20 studies, that combining a weight loss diet with physical exercises, like walking, results in greater long-term results versus dieting alone.

In Ms. Manaker's article, she states, "Generally speaking experts suggest that people should shoot for r10,000 steps every day.  For overweight individuals, taking 10,000 steps a day may lower body weight and waist circumference.

  However, this number is not set in stone--and research indicates that healthy adults take anywhere from as little as 4,000 to as high as 18,000 steps per day. Factors like gender and diet can also influence how many steps a day you need to maintain your weight.  Your walking pace can impact your weight loss success as well."
     Your steps can add up throughout the day and can really burn a significant number of calories.  For example, 160 lbs. woman can estimate calories burned, if she is walking at a pace of three miles an hour: 3,000 steps would burn 112 calories, 5,000 steps/186 calories and 10, 000 steps/372 calories.  When focusing on the amount of time needed to spend walking, recommendations are a mixed bag.  However, the faster your walk, the more calories you likely will burn.  Walking enhancers include, walking on an incline, like up a hill instead of a flat surface or adding hand weights while you walk.  Your muscles work harder and grow stronger which, in turn, can support weight loss.
      Other reasons to walk include: 1) Walking can be social, 2) Walking may reduce your risk of coronary heart disease, 3) A 15-minute walk may reduce sugar cravings, 4) Aerobic exercise--like walking--may help reduce swelling in your joints as well as joint stiffness, and 5) Waling may improve your mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function.
 --Mary Ann