How many steps have you walked today? By now, you’ve probably heard about the many health benefits of walking. Yet recent research highlighted in the news from The University of Cambridge has raised an essential reminder of walking’s many benefits when supporting your good health. [1]
The research team looked at hundreds of previous studies about the benefits of physical activity. They concluded that even doing half the recommended amount could prevent one in 20 cases of cardiovascular disease – and nearly one in 30 cases of cancer.
Exercise’s Many Health Benefits
The health benefits of exercise were even more significant for those with specific cancers, such as those of the head and neck, along with gastric, leukaemia and blood cancers.
By analysing previously published research on the benefits of exercise in nearly 100 extensive studies and over almost 200 peer-reviewed articles, it was calculated that if everyone in the studies had done at least 150 minutes of exercise a week – the total amount – then around one in six early deaths would be prevented.
Regular exercise is also recommended to reduce body fat and blood pressure while improving fitness, sleep and heart health in the long run.
How Much Exercise Per Week?
Being actively involved in exercise – up to 75 minutes per week – or 11 minutes per day of riding a bike, walking fast, hiking, dancing or playing tennis is recommended.
The findings suggest that this amount of exercise reduces the risk of developing heart disease and stroke by 17% and cancer by 7%.
Researchers claim that all you need to do is replace some habits to reap the health benefits. For example, they advised walking or cycling to work or the shops instead of using a car. Or you could be active when playing with your children or grandchildren.
Including enjoyable activities in your weekly routine makes it easy to increase the amount of physical activity you do.
Why Walking?
Robert Redfern, the founder of Naturally Healthy News, advocated for going on daily walks. Robert outlined a daily health plan in his health books that readers could follow to support their health goals.
Walking is a simple exercise that you can do to build up your activity level, and for best results, it’s recommended to walk for at least 3-5 miles per day. Walking with a brisk, purposeful gait in a long stride that feels comfortable to you is ideal.
What Else Can I Do To Support An Active Lifestyle?
Reduce Sitting
Choosing to stand up more than you sit down all day can help to support your health. Sitting has been found in studies to shorten your life. [2]
If you sit for eight hours a day, for example, in an office, there’s a 40% greater mortality risk than those who sit for just three hours daily. One way you can overcome this is to invest in a standing desk, for example, so you can choose whether to stand or sit throughout your working day.
Robert even provided all of his staff with standing desks, as he believed that reducing sitting time was one of the most important factors for staying healthy.
Stay Hydrated
Other lifestyle tips include drinking more water to stay hydrated. We recommend drinking 6-8 glasses of water with a pinch of bicarbonate of soda into each glass as this can help to alkalise the body and support your best health.
Nutrients To Support An Active Lifestyle
Consider taking the following nutrients for support alongside an active lifestyle.
B Vitamins
Are an essential nutrient for individuals with an active lifestyle. It plays a vital role in maintaining the body’s energy levels as it helps convert food into energy. Additionally, it supports the healthy functioning of the nervous system and aids in muscle function.
Taking B-Vitamins may help to reduce inflammation and promote muscle recovery.
L-Carnitine
Is a naturally occurring amino acid that can support individuals with an active lifestyle. It plays a critical role in the body’s energy production, specifically by transporting fatty acids to the mitochondria to be burned as fuel for our muscles.
As a result, supplementing with L-Carnitine can increase endurance, reduce fatigue, and aid in muscle recovery after exercise. Additionally, L-Carnitine supports the healthy functioning of the heart and helps maintain healthy blood sugar levels.
With its ability to speed up the metabolism and increase fat burning, L-Carnitine can also support weight loss goals.
Magnesium
Is a critical nutrient for individuals with an active lifestyle. It plays a crucial role in building strong bones, regulating blood pressure, and maintaining good heart health. Additionally, Magnesium is essential for muscle function and plays a role in muscle relaxation.
As a result, supplementing with Magnesium can help reduce muscle cramps, spasms, and soreness after exercise. It also helps reduce inflammation which aids in muscle recovery.
Taking Magnesium helps to regulate the body’s production of cortisol, a hormone released in response to stress, which can be a factor in maintaining mental health during exercise.
We recommend taking Magnesium via transdermal supplementation as this can ensure maximum absorption into the body.
Serrapeptase
Is a naturally occurring enzyme that has been shown to have anti-inflammatory and pain-relieving properties, making it a valuable supplement for reducing muscle soreness and inflammation after exercise.
This enzyme helps break down dead tissue and fluids in the body, reducing swelling and promoting tissue repair. Moreover, Serrapeptase may also help improve blood flow, support the immune system, and prevent exercise-induced injury.
Curcumin
Is an active compound that has gained popularity for its potential health benefits, including supporting an active lifestyle. It has been shown to have anti-inflammatory properties that can help reduce muscle soreness and inflammation after exercise.
Additionally, Curcumin has been shown to boost the body’s natural antioxidant mechanisms, which is essential for reducing oxidative stress caused by exercise. Curcumin is also believed to support cardiovascular health by improving blood flow and reducing arterial plaque.
N.A.C.
N-Acetylcysteine, or N.A.C., is a powerful antioxidant that may support individuals with an active lifestyle. It has been shown to help reduce oxidative stress and inflammation, which can occur due to exercise-induced muscle damage.
N.A.C. also helps to support healthy immune system function, which is essential for recovery and overall health. N.A.C. can also support lung function, especially during exercise.
References:
[1] https://bjsm.bmj.com/content/early/2023/01/23/bjsports-2022-105669
[2] https://www.acpjournals.org/doi/abs/10.7326/M14-2552
N.A.C. also helps to support healthy immune system function, which is essential for recovery and overall health. N.A.C. can also support lung function, especially during exercise.
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