Research reveals three of the best activities you can do to help you live longer and get fitter!
One of the best ways to get moving is to do an activity that you love.
This can be anything from swimming to running or even just going for a brisk walk along the beach.
However, according to research, there are three activities in particular that can help you get fitter and also live longer!
Find out what they are below…
Three of the best activities can help you live longer
Researchers from the National Cancer Institute analysed over 272,000 people who were between the ages of 59 and 82.
They were asked about their leisure time activities and the relationship between their diet and their health.
These participants were followed for over a decade, with experts delving into their health records over that period.
In fact, they found that those who took part in any type of aerobic-based activity had a 13% lower risk of death compared with those doing none of the activities.
Examples of aerobic-based activities
Racket sports – there was a 27% reduction in the risk of death
Running – 19% reduction in the risk of early death
Walking – is the third most beneficial for lowering the risk of an early death
“Participation in any of the activities was associated with lower mortality in comparison with those who did not participate in each activity, including moderate-intensity activities,” wrote the study authors.
How walking can help you lose weight
Walking is such an easy way for beginners to start exercising without having to splash the cash on gym gear or equipment.
Plus, it’s low-impact, so even if you have an injury or sore joints, it won’t put too much pressure on your body.
In fact, you can fit it in almost any time of the day!
A study published in Frontiers in Endocrinology found that doing 7,500 steps a day could be enough to prevent anyone from developing type 2 diabetes, which often occurs from eating a poor diet and not exercising enough.
Meanwhile, according to Harvard Health, a person can burn around 167 calories by doing 30 minutes of moderately paced walking.
In fact, the study found that obese women who walked for 50-70 minutes a day reduced their body fat by 1.5%, and their waist circumference went down around 1.1 inches over a period of 12 weeks.
Once you feel more confident, you might take your moderate-paced walk up to a brisk walk and then maybe even a jog to a run.
What’s more, other research has found that walking outside in nature can even help boost relaxation and reduces stress.
Running doubles the number of calories you burn off. But the good thing about walking is, that if you have an injury or have pulled a muscle, it can still be done.
How to get the most out of your walk
- Walk uphill
- Do it at a faster pace
- Mix in bodyweight exercises
- Walk longer distances
- Wear the right footwear
- Get your arms moving, so they are working out as well
- Walk on different surfaces, like sand
Can you really lose weight walking 10,000 steps a day – and why this number?
Walking EVERY DAY helped this mum lose 19kg and tone her tummy
If you’ve never exercised before and want to start your weight loss journey, DON’T PANIC. You don’t need to buy expensive gym equipment to get started. You can start off by taking it slow.
When combined with a healthy, balanced diet, a little bit of exercise a day can go a VERY long way.
Kylie Martin has lost 19kg by following the 28 Day Weight Loss Challenges, and she started off by walking every day.
Starting off slowly
Kylie has been following the 28 Day Weight Loss Challenge since April.
“I started with a 4km walk every day, and eventually I was walking up to 10km,” she says.
“My children are four, three and two and don’t go to daycare, so I just walked late at night while my hubby was at home or did it when I could.”
Finding the strength, motivation and determination to do more
A few weeks following The Healthy Mummy, Kylie tried her best to squeeze in the 28 Day Weight Loss Challenge circuits where (and when) possible – like when her kids were sleeping.
Four months later, she found herself wanting to push herself more and focus on toning up.
“Following the 28 Day Weight Loss Challenge [and using the Smoothies] has worked for me because it’s so family-friendly,” she says.
“I joined a gym in August to work on trimming and toning up my body and try to go every day first thing.”
Kylie’s top tips for a flatter tummy
“Walking is fantastic to flatten your tummy. I’m now pushing on doing the core exercises to tone up my jiggly bits,” she says.
What’s more, Kylie says she is a huge fan of the NEW Healthy Mummy Core Workout exercises to help tone and tighten her tummy.
“I needed The Healthy Mummy for my mental health as well as physical health and I’m so thankful I found them.”
Get healthy and lose weight with The Healthy Mummy
If you are inspired by Kylie’s before and after pics and want to take charge of your own health and weight – then join our 28 Day Weight Loss Challenge TODAY.
With more than 4,000 delicious (and healthy) recipes, 350+ exercises & 24/7 support – the 28 Day Weight Loss Challenge is designed (and proven) to help busy mums like you lose weight!
To learn more about our challenge OR to join – click here.
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