Walk Your Way to Better Health

“Walking is the best possible exercise. Habituate yourself to walk very far” ~ Thomas Jefferson.

US President Jefferson maintained this centuries ago and it continues to be true, walking is the best exercise. It is gentle, low-impact, easy, available to everyone and it costs nothing. Aside from this here are a number of healthy benefits associated with walking:


Heart Health

A brisk 30-minute walk daily helps to strengthen your heart and reduce the risk of heart disease and stroke. This type of cardio lowers the levels of bad cholesterol and raises the levels of good cholesterol as well as helping to control blood pressure.


Lowered Risk of Disease

Walking regularly helps to lower the risks of type 2 diabetes and makes individuals less likely to develop cancer of the colon, breast or womb.


Weight Loss

Walking burns calories and the number depends on your speed. A 30-minute walk can burn anywhere from 75 to 150 calories which in turn helps to shed those unwanted pounds. Add a short walk to your routine is a great way to fix exercise into your day


Tightening and Toning

Part in parcel with weight loss is the tightening and toning that results from exercise. Walking defines the calves, quads and hamstrings and lifts the glutes. Proper form and posture will also result in toning the waist and abdominal muscles.


Maintains Good Mental Health

Studies have shown that the act of walking can be a mood booster equally as effective as anti-depressants in cases of mild depression. As with any exercise endorphins (those happy, feel-good chemicals) are released, reducing stress and anxiety and improving mental health. Further studies have shown that older people who walk regularly are also less likely to develop memory loss and dementia.


Vitamin Boosting and Energizing

Taking that walk outdoors is a great way to get Vitamin D which is linked to bone health and a strengthened immune system.

Walking is also one of the best natural energizers, boosting circulation and increasing oxygen supply to the cells. This natural boost from exercise helps you to feel more alert and alive.

This type of exercise can be incorporated into an overall Total Wellness Weight Loss Program. Dr. Lederman can work with you to customize a program that improves metabolism, replenishes nutrients, removes toxins, rebalances hormones and helps to establish a new lifestyle and dietary habits. Call or book a consultation to learn more.

Weighing In On Summer Health

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The thought of summer usually brings with it the desire to be healthier and fit (perhaps with the ultimate goal of looking great in a bathing suit).

After winter hibernation, which is often spent consuming carbs for warmth and comfort, the simple solution when it comes to summer health, seasonal foods and outdoor activity. While this can and will make a physical difference, the summer season also brings with it a few hindrances to healthy living.

Food: Are you addicted?

A frequent topic on the popular television program, The Dr Oz Show, is food addiction in its varying forms. This is an issue that can contribute to weight gain and one that many of us unknowingly struggle with. One of the most common ways for a food addiction to manifest itself is through emotional eating. Ask yourself; when you are happy, sad, angry, or excited do you find yourself either comforting yourself or rewarding yourself with food? If you answered yes then you may struggle with food addiction to some extent. Breaking this cycle and developing a heathy mindset towards food and comfort/reward is the first step to leading a healthier lifestyle and possibly shedding some pounds along the way.