Quick Reminder: Walking Improves Health, Boosts Metabolism

Walking Fights Disease

Studies show that even small amounts of brisk walking can improve health.

• 18 minutes of brisk walking reduces the risk of coronary heart disease by 36%.
• 21 minutes of brisk walking reduces the risk of stroke by 43%.
• 30 minutes of brisk walking reduces the risk of type 2 diabetes by 30%.

Improve Mood
To improve your mood walk 60 minutes a day. Researchers at University of North Carolina followed women who walked 30 or 60 minutes a day for 3 days a week for 6 months. Those who trekked the longest reported feeling four times more positive about their bodies and their abilities to get through the day than those who walked half as long. Try to schedule a 60 minute workout at least once a week.

More ways to boost metabolism: LivingAfterWLS Weekly Digest

Think twice before you snack to boost metabolism

Considering a snack to boost your metabolism? Not so fast. There is a much more efficient way to boost metabolism to promote weight loss and enhance mood. Learn more in our LivingAfterWLS Weekly Digest: Change your health destiny

"In today's Weekly Digest we focus on Rule #4 of the Four Rules: Daily Exercise. For me this is the most challenging of the Four Rules, it just seems so difficult to include daily exercise into my over-scheduled schedule. But there is something so basic, so easy, so inexpensive that we can do daily and it will completely change our metabolism, our mood, our weight loss results. That thing is walking. Study after study confirms that a little walking goes a long way to improve our health and weight management efforts. Today's Digest is full of information and inspiration to get us moving, one step at a time, in the right direction. I am already excited to get out and get walking!"

The claim is often made that we need to eat every 3-4 hours to boost our metabolism. However, I've found this leads to snacking on foods that do not necessarily boost metabolism. Eating lean protein may boost metabolism because it is a high-thermic food (requires more calories to digest than the calories it provides). If we are following the Four Rules and eating Protein First our metabolism is already boosted by diet. A better way to sustain high metabolic burn is to include physical movement in our activity throughout the day. Consider this the next time you are inclined to boost metabolism with a snack.

Link to the Digest: Change your health destiny

Weekly Digest: Boost Your Metabolism this Easy Way!

LivingAfterWLS Weekly Digest:

Change your health destiny

Walking is like magic at boosting metabolism

In today's Weekly Digest we focus on Rule #4 of the Four Rules: Daily Exercise. For me this is the most challenging of the Four Rules, it just seems so difficult to include daily exercise into my over-scheduled schedule. But there is something so basic, so easy, so inexpensive that we can do daily and it will completely change our metabolism, our mood, our weight loss results. That thing is walking. Study after study confirms that a little walking goes a long way to improve our health and weight management efforts. Today's Digest is full of information and inspiration to get us moving, one step at a time, in the right direction. I am already excited to get out and get walking!

Link to Digest: October 21, 2013

Featured Articles:
October Theme
Walking: The Disease Fighter
High Protein Diet Promotes Fat Loss
Boost Your Metabolism Fast: Walking
Tips for Walking Safely
Recipe: Tuna & White Bean Salad
Neighborhood Closure

Don't miss an issue of our LivingAfterWLS Weekly Digest. Click the subscribe link in the left column and join our list. Your privacy is valued and information is never shared. Join us!

Stretching After Walking

Walking Guide $4.65 in the General Store

Hello Neighbors!

As you may remember I did the 5 Day Pouch Test during the week of June 22 and incorporated our new LivingAfterWLS Walking program into my daily routine. This is week 4 of the program and includes a 20 minute walk each day for 6 of 7 days. Twenty minutes is such a great number! We can do ANYTHING for 20 minutes! This morning my walk included taking puppy for a big loop around the pond and back up the hill. He circled me twice but I kept plugging along at a steady pace and all was right with the world.

As our Walking Guide & Daily Log instructs us, warm-up and stretching are a vital part to any walking program. As the guide tells us on page 29,

"The RIGHT way to Stretch:

• Relax into the stretch
• Never force the stretch, and never bounce
• Hold the stretch 5-10 seconds, ease off the stretch, then relax into the stretch once again for another 5-10 seconds
• Take a relaxing breath as you start each stretch. Inhale through the nose, exhale slowly through the mouth
• Keep your shoulders relaxed at all times

Most injuries during stretching occur due to improper stretching technique. Remember to be gentle, relax, and never force a stretch."

How is your walking program going this week?

Smart Fitness - Walking
by Kaye Bailey - LivingAfterWLS Library

"Step for step, mile for mile, walking is the best cardiovascular activity you can include as part of your weight loss surgery success story. Walking is easy, accessible, inexpensive, individual and effective. It is the gold-star sport for real people with real lives. Formerly stigmatized as cheap transportation and a senior citizens’ sport it is now a credible and fashionable form of exercise. And it’s been around for a long time – anthropoids stood upright and put one foot in front of the other thousands of years ago and we haven’t looked back since."

Read the Full Article

5 Day Pouch Test Starts Today!

Greetings Neighbors & Happy First Monday of Summer to you!

After many consecutive days of rain the sun is finally shining and it does seem Summer has arrived. So for me it is the perfect time to refresh and restart. I'm doing the 5 Day Pouch Test in part to test some new recipes, but also to give myself a clean start to summer eating and grilling season. Today started with a protein shake (Atkins Advantage Vanilla Shake blended with 1/4 cup frozen raspberries). I've had coffee and lots of water. My friend Evelyn is joining me this week and you can follow us on my Facebook page as well as in the Neighborhood and in this blog. I'd love to hear from you if you are also doing the 5DPT this week.

In conjunction with the 5DPT I am beginning my 8 week walking program as outlined in our newest publication: Walk Your Way to Fitness (You can link here to buy it in our LivingAfterWLS General Store.) This handy pocket-sized walking guide is full of helpful information that has me inspired to pursue a more formal walking plan. For those who have been sedentary the plan is quite easy to follow with only three 15-minute walks the first week. Following the program you gradually work up to 30 minutes of walking for 6 days a week during week 8. Quoting from Page 3 of this handy guide,

"This program is designed to help you effectively integrate a beneficial walking program into your life. On it, you will gradually increase the number of days you walk per week, beginning with only 15 minutes three times the first week. Then you will increase the number of minutes you walk each session until you reach your goal of 30-60 minutes per day. Walking at least 30 minutes is needed to gain health benefits. If weight loss is one of your goals, you may need to walk at least 60 minutes daily. Log your progress in this book. Logging helps you stay motivated to reach your goals."

I know it seems like a little thing to be excited about having this little walking guide to keep me motivated and accountable. But the longer we continue in our pursuit of healthy living with weight loss surgery the longer we need to seek new motivation, no matter how simple, to keep us fresh and inspired.

Look for the Walk You Way to Fitness Guide & Daily Log under Publications in our store.

Introducing Walk Your Way Thin Kits by Leslie Sansone!

Hey all you Leslie walkers --- Good news today! (And for the record - this is not a paid endorsement -- I just like her products!)

Brand new products that help you reach your weight loss goals! Available exclusively at select Target stores for $19.99!

	Walk Off Even More Weight with 2 lb. Weight Belt You don't have to run a marathon to get a challenging workout. For the first time ever, we are incorporating a weight belt with our walk. Workout #1 is a 2 Mile Walk with classic Walk at Home features, moving at a 15 minute per mile pace(4mph) while wearing the weight belt for more calorie burn! Workout #2 is another 2 Mile Walk, but we increased the pace. Try a 12 minute per mile pace(5 mph) while wearing the weight belt. Fast sweaty fitness...at home!
	Walk Off 10 Pounds with Step Counter This 3 Mile calorie cruncher is a perfect tool to help you walk off those extra pounds . On alternate days, wear your step counter and follow our easy 14 day plan. You get the meals and the miles in this super slimming system!
	3 Mile Calorie Blast with Walk Belt Pour on the power and get ready to blow away those calories for good. This 3 Mile Walk uses the Walk Belt to engage the core while slimming the arm, back and chest muscles! The result…a flat tummy and sleek toned upper body. Walking doesn’t get any better than this!
	Punch Up Your Walk with Weighted Gloves Walk strong with this high-intensity workout that will challenge every major muscle group in your body, right in your own home. Wear the weighted gloves and FEEL the muscles work! 4 STRONG Miles! You choose to wear the gloves or just walk, walk, walk!
	Walk It Off & Tone It Up with 2 Firm Bands 5 BIG Miles to walk yourself to a slimmer stronger you! And… not 1… but 2 Firm Bands to BOOST muscle activity while you walk! Be prepared for Lots of Miles AND Lots of Sweat.
	Belly, Buns & Thighs Slimdown with Fit Cuff You don’t have to spend hours in the gym to get leaner, trimmer or stronger. Join us in this exciting new program and take your walk to the next level. This 3 Mile Walk workout uses the Fit Cuff resistance tubes at the end of the walk for standing exercises that tone the lower body! PLUS: A special segment follows the walk using the Fit Cuff with floor exercises for sculpting the muscles of lower body. You will trim your thighs and firm your backend…fast!

Walk for the Health of Your Heart

Today is the American Heart Association National Start! Walking Day. "The Start! Heart Walk is the American Heart Association's premiere event for raising funds to save lives from this country's No. 1 and No. 3 killers - heart disease and stroke.

Designed to promote physical activity and heart-healthy living, the Start! Heart Walk creates an environment that's fun and rewarding for the entire family.

This year, more than 1 million walkers will participate in over 425 events. Your participation will help us raise even more in our fight to save lives. Walk with friends, family, coworkers or strangers you'll bond with along the way.

Any way you choose to do it, your heart will thank you for it!"

Intro Tips for Early Morning Walkers:

* The night before, get your walking clothes and shoes ready so it’s easy to put them on and head out the door.
* An iPod or other portable music device programmed with up tempo music or set to your favorite radio station can keep you moving at a brisk pace. Just make sure you can still hear traffic.
* Stretch your calves and hamstrings at the end of your walk. Watching a morning news show or check your email while stretching.
* If it’s dark outside, wear clothing with reflective stripes so motorists can see you.

Congratulations! You’re getting your day started right!

Remember Rule #4: Daily Exercise

Intro Tips for Lunchtime Walkers:
* Schedule your lunchtime walk in Outlook or your work calendar. Think of it as an important appointment, which it is!
* If you can, keep everything you’ll need for walking at work. This way you won’t find yourself saying “I forgot my shoes. I can’t go.”
* Recruit a couple work colleagues to join you in the program. You can keep each other on track.
* Depending on your walking pace, the weather, and your tendency to sweat during exercise, you may be able to wear your work clothes and just switch to athletic shoes. Or you may prefer to slip on a t-shirt. In cooler weather, you might need a jacket, hat or gloves. If you’re walking briskly, you’ll heat up after about 10 minutes, so avoid the tendency to overdress. You’ll be MOVING, not sitting in the fresh air!
* Pick a route where you can grab a sandwich at the end of your walk, or make sure you bring a healthy lunch.

Congratulations on fitting in fitness!

Intro Tips for After-Work Workers:
* Have a light snack at about 4pm (for example, a yogurt and handful of almonds, or an apple and 1 oz of cheese) so you don’t experience a late-day dip in energy and talk yourself out of walking.
* Pick an area that’s not heavily trafficked since rush hour can increase air pollutants.
* Walk tall and do some backward shoulder rolls to relieve work stress.
* If it’s dark outside, wear clothing with reflective strips so motorists can see you.

Congratulations on taking care of yourself!

Walking to my Birthday

Hello Neighbors!!!

You may have noticed my new signature ticker:




2009 is a big year for me. This summer is my ((gulp)) 25 year high school reunion and in September is my 10 year Arrivalversary. I want to be my best for these events. Lately I'm not particularly motivated by a weight ticker as my maintenance is pretty steady give or take a few pounds. But I have become a bit lazy when it comes to my cardio workouts - you know - hit and miss, nothing regular.

So my birthday is coming up in April and I've set myself a goal to treadmill 160 miles between now and then. Walk to my Birthday! I'm not going to count my outdoor walking because I don't get the burn from it like I do the treadmill. Yesterday I did 2 miles and today 3. I have 45 days left to walk the last 155 miles to my Birthday! And the reward? Strong toned legs and a new pair of shoes!! (A friend asked me, "What happens if you don't make it?" and I answered, "That is NOT an option.")

So join me in this personal fitness challenge or create your own!

Remember, we all do better when we have a challenge, a goal and a plan.
I will keep you posted of my progress: follow this thread in the Neighborhood.

Happy trails . . . . .

Proper Walking Form

Hi Neighbors!

A few posts ago I wrote about good reasons for starting a walking program. I think that universally walking is the favorite exercise or sport of most weight loss surgery patients. I know I love a good walk just about as much as anyone. So, from the previously cited "Walk it Off" publication from Reader's Digest I am sharing tips for proper walking form. To keep me focused I photocopied this page and have it on the data-deck of my treadmill.

"Walk Tall" Page 15.

Walking feels easier and is less likely to lead to injury when you use good form. follow these tips.

-- Keep your shoulders relaxed, down, and slightly back.
-- Stand up straight, not hunched forward.
-- Stride length should feel natural, not strained. Longer isn't better.
-- Keep your elbows bent at about 90-degree angles. Pump them forward and back; they shouldn't cross in front of your body.
-- Land first on your heel, then roll forward across the ball of your foot and push off with your toes.

For more helpful information on walking and weight loss surgery visit the LivingAfterWLS Library.

Healthier Walking

Kim's First 5K after WLS

Weight Loss Through Walking

Start a Walking Program

5 Reasons to Walk

Hello Neighbors! Happy weekend to you.

I just picked up the Reader's Digest special publication "Walk It Off" Winter 2009 edition. Of all the exercises I do I love walking the most. Outdoor walking in good weather is powerfully invigorating. And for those cloudy days breaking a good sweat on the treadmill is equally uplifting. "Walk it Off" offers "5 Great Reasons to Walk" on page 3:

1) You'll boost your self-esteem. Looking good and feeling in control make it happen.

2) You'll lose weight! And build muscle.

3) You'll be less hungry. Hurrary! Moderate exercise acts as an appetite suppressant.

4) You'll lower your stress hormones. And let's face it - who isn't stressed?

5) You'll sleep better at night. And sweeten your sex life!

Sounds pretty good to me! Have you gone on a walk today?