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.

Beat the Blues Naturally

It is not uncommon for people to come down with a case of the winter blues for a number of reasons. The holiday cheer has worn off giving way to colder weather and the condition known as Seasonal Affective Disorder (SAD); the arrival of post-Christmas credit card statements; and a general lack of motivation. This combination can often lead to feelings of depression. But rather than becoming vulnerable to these factors, beat those winter blues naturally in a number of ways.

A Custom Approach to Well­-Being


Just as each individual is unique so is the approach to holistic care and naturopathic healing. Total Wellness takes a custom approach to taking control of your health. There is no one size fits all approach which means that time and care is taken with each patient to restore and optimize health and vitality.