Dr. Phil Shares: The Surprising Connection Between Obesity and Artificial Light

The Surprising Connection Between Obesity and Artificial Light

Before you crawl into bed tonight, turn out the lights and power down your devices. Exposure to artificial light — from sources such as overhead lights, smartphones and televisions — was associated with higher rates of obesity, according to new research published in JAMA Internal Medicine.

The study included almost 44,000 women between the ages of 35–74 over a six-year period and found women who were exposed to artificial light while sleeping had a 17% higher risk of gaining approximately 11 pounds compared to those who slept in the dark; their rates of obesity were 33% higher. Women who fell asleep with a television or light on were also more apt to gain weight and become overweight or obese over time.

LIGHT AND CIRCADIAN RHYTHM

“Humans are genetically adapted to be active during daylight and sleep in darkness at night,” explains lead author Dr. Yong-Moon (“Mark”) Park, MD, postdoctoral fellow at the National Institutes of Health. “Exposure to light at night while sleeping could alter the body’s 24-hour body clock leading to changes in hormones and other biological processes that regulate sleep, appetite and weight gain.”

While the study focused on exposure to artificial light in the bedroom but Park notes that light coming from outside the room — from other rooms or street lights, for example — was also associated with a slightly increased risk of weight gain. The study did not explore whether overall exposure to artificial light, including daytime exposures, had an impact on weight.

THE SLEEP-WEIGHT CONNECTION

Several studies have linked sleep issues, including insomnia, sleep duration and sleep disruptions, to higher rates of obesity. Research published in the journal Sleep Medicine found the incidence of obesity was higher among those who slept fewer than six hours or more than nine hours per night; chronic insomnia was also associated with higher BMI, according to one study.

The link between sleep and obesity is one reason to make improving sleep a priority, says Lu Qi, MD, PhD, director of the Tulane University Obesity Research Center. But sleep is just one of the known risk factors for obesity. Lifestyle factors such as an unhealthy diet, sedentary lifestyle, stress and smoking are also linked to an increased likelihood of being overweight or obese.

THE TAKEAWAY

“Even if you improve your sleep habits, you still need to pay attention to other risk factors,” says Qi. “We also need to be cautious in interpreting these results; artificial light might be a factor but it could be correlated to other habits that were not part of this study.”

Park agrees, adding, “While our study provides stronger evidence than other previous studies it is still not conclusive. Even so, it seems reasonable to advise people not to sleep with lights on. Turning off the lights at bedtime may be a simple thing we can do to reduce the chances of gaining weight.”

by Jodi Helmer

Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Laura: How Sugar Ages the Brain

Vulnerable populations with long term unmanaged blood sugar levels are subject to brain atrophy (shrinkage) and accelerated brain changes including memory loss and cognitive decline.

Memory Lapses?

Vulnerable populations with long term unmanaged blood sugar levels are subject to accelerated brain changes including memory loss and cognitive decline. 

Who’s most at risk?

Most at risk are those with Diabetes type I and II monitor sugar regularly and those with metabolic syndrome or cardiovascular disease. 

But that’s not all. 

Anyone with long term fluctuating blood sugar levels could be at risk for cognitive decline. So those with chronic stress are also at risk. Stress elevates cortisol, which subsequently activates sugar into the blood stream. This is really helpful when we need the energy to physically run from the tiger.  However, in our day in age, the tiger is more likely to be the boss, the lack of sleep, the poor diet, or the overscheduled.  Stress, namely long-term cortisol release, affects the microbiome. Certain drugs like antibiotics and oral birth control pills can also change the microbiome. Shifts in populations of gut bacteria can evidently impact blood glucose regulation. Overgrowth of candida can make us crave sugars and leave us in a state of flux or what we have now termed “hangry”. 

If you are the hangry type, you likely have issues with blood sugar. 

A state of blood sugar surges and crashes overtime will lead to unfortunate hippocampus affects, namely sugar induced shrinkage and memory challenges. 

Those at risk:

  • long term fluctuating blood sugar levels
  • history of oral birth control use
  • history of antibiotic use
  • diabetic patients on metformin
  • elevated cortisol
  • chronic stress
  • poor diet
  • lack of moderate regular exercise
  • disrupted sleep patterns

What’s a healthy blood sugar level?

Guidelines for healthy levels are subject to some interpretation, however from a functional medicine point of view, HbA1c should be between 4.6 and 5.3% and fasting blood sugar levels are healthiest around 4-6mmol/L. Note that those with red blood cell disease like sickle cell anemia, which change the shape of the blood cell, HbA1c is not a reliable marker and other markers like triglycerides, and fasting blood sugar levels must be taken into account. 

Protect your brain

Protect memory and cognition with adequate blood supply, high levels ofanthocyanins, appropriate levels of B vitamins, omega-3 fatty acids and a diet low in sugar and high in fibre, protein and healthy fats. Caution with drugs like metformin, which help regulate blood sugar in diabetics and is associated with cognitive decline. Apparently, this could be due to a number of factors, and not just the drug directly; it is therefore important to monitor B2 (riboflavin), B6, B12 when on metformin. 

It is important to include in the diet:

  • high levels of anthocyanins
  • plant powers found in dark blue and purple fruits and vegetables
  • consistent intake of B-vitamins 
  • egg yolks, red meat, liver, clams, mussels, avocados and dark leafy greens
  • daily dose of omega-3 essential fatty acids
  • cold water fatty fish like salmon and sardines
  • flax, hemp and walnut

Is diet alone enough?

Is diet enough to keep up with the demands of cognitive decline? It is difficult to know as diets of many individuals need to be followed for years and it is difficult to control what people eat on a daily basis for any length of time. First and fore most get what you can from the diet, yes, this is critical as the body knows best how to get nutrients from food. Insulin sensitivity is an important factor in blood glucose regulation and a short-term keto diet and or fasting is proven to be effective method to reset it. 

Reduce the risk factors as indicated above and get help to re-set the microbiome. That means create a sleep routine where you go to bed and wake up at the same time every night. Move your body every day for about 30 minutes. It means to have space in the day that is not filled with tasks and demands. Take appropriate supplements where diet falls short or medications deplete. 

Memory and cognition decline over time. It doesn’t happen overnight. So too should your changes and lifestyle reflect a long-term plan. If you feel you need help, Naturopathic Doctors are trained in lifestyle and laboratory analysis, diet, nutrition and nutraceuticals. 

Dr. Laura M. Brown, ND is a registered naturopathic doctor with a functional medicine approach.  She has advanced training in pharmaceuticals, is a certified HeartMath Practitioner and a Certified Gluten Free Practitioner  and holds the designation of ADAPT Trained Practitioner from Kresser Institute, the only functional medicine and ancestral health training company.

References:

Cui X, Abduljalil A, Manor BD, Peng CK, Novak V. Multi-scale glycemic variability: a link to gray matter atrophy and cognitive decline in type 2 diabetes. PLoS One. 2014;9(1):e86284. Published 2014 Jan 24. doi:10.1371/journal.pone.0086284

Zhao X, Han Q, Lv Y, Sun L, Gang X, Wang G. Biomarkers for cognitive decline in patients with diabetes mellitus: evidence from clinical studies. Oncotarget. 2017;9(7):7710–7726. Published 2017 Dec 14. doi:10.18632/oncotarget.23284

Dr. Laura: Strengthen Super Powers of the Immune

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What you’ll learn

Build your immune super powers to stay strong and healthy. Once you get a cold or flu virus, most remedies only lessen the severity of symptoms. The real trick is to build an army of defense and prevent the invading virus or bacteria from taking hold. This is important year-round, but especially as the cold and flu season emerges.  In this one-hour educational seminar meet your 38 trillion partners in health and learn the most important nutrients, medicinal plants and personal habits that will increase your stamina all winter long

Register today!

Call 519.822.8900 to reserve your spot for September 25th at 5:30pm.

About

Dr. Laura M. Brown, ND is a registered naturopathic doctor with a functional medicine approach.  She has advanced training in pharmaceuticals, is a certified HeartMath Practitioner and a Certified Gluten Practitioner  and holds the designation of ADAPT Trained Practitioner from Kresser Institute, the only Functional Medicine and ancestral health training company.

Dr. Laura: New tests in mental health

Are imbalances in your brain chemicals and hormones affecting your sleep, work and pleasure in life?

Check each of the following that apply to you:

  • I wake feeling unrested
  • Sleep is difficult for me
  • I am always tired, fatigued or lack lustre for life
  • Concentration and focus are a challenge
  • My motivation is low
  • I am always forgetting things
  • I am often irritable and grumpy
  • My sex drive is low
  • Weight control is difficult and my love handles or muffin top are embarrassing
  • Hormones drive me crazy (PMS, menopause)

There are possible safe, painless and natural non-prescriptive drug solutions to help!

Break free!

Did you know?

  • Increased cortisol may cause insomnia, hyperactivity and decreased thyroid function and poor memory
  • Low dopamine may result in poor focus, low libido, and depression with exhaustion
  • High glutamate may contribute to anxiety, sleeplessness and irritability
  • Lower serotonin levels may lead to depression, anxiety and insomnia
  • Epinephrine and norepinephrine may increase anxiety, hyperactivity, insomnia and insulin resistance
  • Low GABA may lead to increased anxiety, insomnia and irritability.

How does imbalance occur?

Many factors contribute to disruption in our delicate system balance. Poor diet, stress, environmental factors, lack of or too much exercise and sleep, stimulants, genetics, even medications can deplete and offset the harmony.

How do you fix this?

Take home lab kits from Sanesco and Precision Analytical are now available for neurotransmitter and hormone analysis. The tests collect the urine breakdown products of serotonin, dopamine, GABA, epinephrine, norepinephrine, glutamate, melatonin, cortisol, estrogens, progesterone, androgens and more. The kit is shipped and the lab company runs the tests and provides the results back to the doctor. Nutritional analysis through lab drawn blood work is also available to evaluate vitamin and mineral status. Laboratory results will guide clinical decisions with clarity and focus.

Results above are an example from Sanesco’s urine test.
Results above are an example of the DUTCH hormone test

Dr. Laura M. Brown, ND can help evaluate where to start, access the tests kits and provide blood requisitions for you and subsequently interpret the results. Individualized protocols are the heart of naturopathic medicine. Diet and lifestyle adjustments are first and foremost, then where needed, vitamins, minerals, and nutraceuticals may be added to help balance the body and get you back to feeling yourself.

Dr. Phil Shares: 6 Must-Dos After Every Walking Workout

6 Must-Dos After Every Walking Workout

While walking is an excellent low to moderately intense workout that’s easy on the joints, you’ll still need to recover properly to improve fitness and avoid injuries. Here, seven steps to include in your post-walk recovery routine:

1

COOL DOWN

Whether you’ve gone for a long endurance walk or thrown in some intervals, it’s important to take time to let your body cool down before you head back inside. This allows you to slowly lower your heart rate and get rid of any lactic acid that could potentially cause soreness and a heavy feeling in your legs. A 10-minute walking cool down or completing a few yoga poses are great options post-workout.

2

REHYDRATE

One of the most important but often overlooked aspects of recovery is hydration. Even during low-to-moderate intensity workouts, the body loses fluid through sweat that needs to be replaced. If you don’t, recovery takes longer and your performance for your next workout will be negatively affected. In the hour that follows your walking workout, drink plenty of water. If you’re doing long distance training for a walking marathon or have completed a particularly intense workout in hot weather, an electrolyte replacement drink might also be needed. If you’re unsure exactly how much fluid you’ve lost during exercise, weighing yourself before and after workouts is one way you can gauge how much fluid you need to drink to rehydrate properly. You can also track your hydration with an app like MyFitnessPal.

3

REPLENISH YOUR ENERGY STORES

Consuming healthy, nutrient-rich food after a walk is a must to allow your muscle tissue to repair and get stronger. Skip processed, sugary foods and load up on leafy greens, lean protein like chicken, fish or even a post-workout protein shake.

4

STRETCH

Stretching as soon as your workout is finished and while your muscles are still warm can help reduce muscle soreness and improve your flexibility — both of which can help you improve your overall fitness and decrease your chances of injury. If you don’t have a ton of time to go through a series of stretches, concentrate on your weak spots. For example, if hamstring tightness is normally an issue, put most of your attention there. When you have the time, try this seated routine that targets many of the common sore spots for walkers.

5

REDUCE MUSCLE SORENESS

While nutrition and stretching are big pieces to this puzzle, there are other things you can do to help prevent soreness so you can feel better and work out more frequently:

  • Massage: This helps improve circulation and relax aching muscles.
  • Recovery tools: If you don’t have money or time for a professional massage, try recovery tools like foam rollers, lacrosse balls or a Theragun to loosen up sore spots.
  • IceTry taking an ice bath or simply icing any sore spots like your knees, lower back or shoulders post-walk.

6

TRACK YOUR PROGRESS

Setting goals and tracking your progress is an important part of the big picture. Instead of waiting and possibly forgetting about it all together, upload your workout info to your favorite fitness app shortly after you’ve finished your walk. This allows you to see the work you’ve put in and can provide a mental boost when you realize how much you’re progressing.

by Marc Lindsay

Shared By Dr. Phil McAllister @ Forward Health Guelph

Dr. Phil Shares: Does Your Water Need A Boost?

Does Your Water Need a Boost?

Since the body is 60% water, drinking H20 is “crucial for so many of the most basic biologic functions. Cells need to be hydrated with water or they literally shrivel up and can’t do their job as efficiently,” says Robin Foroutan, MS, RD, a spokesperson for the Academy of Nutrition and Dietetics. That includes an impaired ability to expel environmental waste and detox; if you’re dehydrated you may feel cloudy-headed, have headaches or feel constipated, among other ills.

Plain water should always reign as your drink of choice. “It has a better capacity to usher out metabolic toxins from the body compared to liquid that already has something dissolved in it, like coffee or tea,” says Foroutan. However, there are certain additions that can make the once-plain sip seem more interesting and deliver health benefits, too.

Here, alternative hydration boosters to try (and which ones to skip):

Not only does a slice of lemon provide a refreshing taste, but “it’s alkaline-forming, meaning it helps balance out things that are naturally acidic in the body,” says Foroutan. This can have an added post-workout benefit “it can reduce lactic acid, an end product of exercising muscles,” she says.

This amino acid supplement is in a powder form, so it dissolves nicely in water and has a lemon-like taste, says Foroutan. “Acetyl L-Carnitine is a mitochondrial booster. Your mitochondria, the powerhouses of the cells that make cellular energy, help the body use fat for fuel more efficiently,” she says.

Vitamin B12 is crucial for overall health and plays a key role in keeping the brain and nervous system working. “It’s mainly found in animal products, meaning many vegetarians and vegans need to supplement with it, but even some meat eaters have trouble absorbing it,” says Foroutan. “You can have the best kind of diet and even feel OK but have a B12 level that’s less than optimal. When we bring those levels up, people tend to feel more energetic and their mood is better,” she says. Try adding a dropper-full of B12 to your glass of water once a day, suggests Foroutan.

Many grocery stores now stock bottled hydrogen water, but a less expensive solution is purchasing molecular hydrogen tablets to add to your drink. “These can be used to help balance inflammation in the body,” says Foroutan. While inflammation is a normal body process — it happens during exercise, too — low-grade chronic inflammation is damaging. One review in the International Journal of Sports Medicine concluded hydrogen may also boost exercise performance, though researchers are still examining potential mechanisms.

If you have trouble getting enough water because you don’t like the taste, then a bubbly drink (one that contains zero artificial or real sweeteners) can be a healthy way to motivate yourself to drink more. Research in the American Journal of Clinical Nutrition found sparkling water was just as hydrating as regular water. Still, there’s some concern these drinks may wear away at tooth enamel, (although the American Dental Association says they’re far better than soda), so consume carbonated water in moderation.

If you’re active, you lose electrolytes in sweat and it’s important to replace them, but in a smart way, says Foroutan. Many bottled electrolyte waters contain just a trace amount and are often loaded with added sugars, notes Foroutan, so it’s important to read the labels carefully. You can also skip the sugary drinks altogether by buying electrolyte tablets and dissolving them in water. What’s more, “you can get electrolytes from leafy greens (Think: a handful of spinach in your smoothie or a chicken-topped salad),” says Foroutan.

Alkaline water has a higher pH than regular water, but alkalized bottled water is expensive, and there just isn’t enough research to support making the investment, according to the Mayo Clinic and Cleveland Clinic. Foroutan agrees there’s no reason to buy it bottled, but if you really want to try it “you can add a pinch of baking soda to water to create alkaline water.”

Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Phil Shares: Should You Get an Extra Hour of Sleep or a Workout?

Should You Get an Extra Hour of Sleep or a Workout?

You’re lying in bed, trying to decide what time to set your alarm for tomorrow. You could get a full seven hours of sleep if you wake up at your normal time, or you could wake up an hour and a half earlier to make that morning spin class. Which should you choose?

This seemingly simple riddle is one we’ve all faced at some point. The decision seems impossible. Sleep is essential for a healthy immune system and injury-prevention, but exercise can contribute to better, sounder sleep.

PRIORITIZE SLEEP

“Sleep and exercise are both incredibly important for your body, but if you have to choose one it has to be sleep,” says Amy Leigh Mercree, a wellness coach. “Adequate amounts of sleep gets your body the time it needs to replenish and refresh your cellular functioning. If you do not get to do that, your health will suffer greatly.”

Most experts agree that when forced to choose, they’d almost always choose sleep. Adults need 7–9 hours of sleep, according to the National Sleep Foundation, for optimal performance, memory retention and good health. But achieving a sound night’s sleep is largely dependent on your commitment to your body’s circadian rhythm, which is when we normally go to bed and wake up. A Northwestern study showed our muscles also follow that circadian cycle, meaning if you’re working out during the time when you’re normally asleep, your muscle repair will be less efficient.

EXERCISE IS IMPORTANT, TOO

But just because sleep is usually the answer doesn’t mean you should discount the need for exercise for your overall health if you’re always crunched for time. “Exercise changes the brain and is critical for brain health. What’s good for your body is good for your brain, too,” said John Assaraf, brain researcher and CEO of NeuroGym. “Through exercise, you are feeding your brain by increasing blood and oxygen flow.”

When you have to choose, remember a short workout is better than no workout at all. If you have only 10 minutes, do a quick workout at home with simple exercises like squats, jumping jacks and planks. There are also lots of apps that can give you a quick workout for a specific time frame using only your bodyweight.

BE HONEST WITH YOURSELF

If you find yourself constantly short on time, it might also be good to see where that time is actually going. Try tracking your days meticulously for a week to see where you might be wasting time. Almost everyone is guilty of too much time on social media or watching TV, so see if you could substitute that time for working out. This will help you get a proper night’s sleep and a workout.

by Tessa McLean

Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Laura: Is Your Thyroid Tired ?

Perhaps your thyroid needs a check-up? It does if you feel sluggish, tired, constipated, have difficult concentration, and are a wee bit depressed.

Subclinical hypothyroidism is when a patient with sluggish digestion, cognition, fatigue and weight issues has a high TSH but normal T4. It is important to look at the reasons for the symptoms, which could have multiple causes, before reaching for the thyroid hormone replacement drug.

Don’t let the sunset on your thyroid…

What nutrients help the thyroid?

Nutrition is a factor. Consider levels of zinc, iodine, selenium and iron as they all play a role in thyroid function. B12 is also an important one to look at and easy to run the labs to determine its status.  Also the health of the gut microbiome and liver needs to be healthy as a large amount of the inactive T4 converts to the active T3 thyroid hormone in the liver and the gut. So many people have issues with the balance in their microbiome.  

Does stress play a role?

Another area of thyroid health to consider is the stress axis. This involves the hypothalamus, pituitary and adrenal, or HPA. Chronic long term stress can make it difficult for optimal thyroid function. In addition to mineral level attention, it is highly important to support the adrenals and provide opportunities for stress management.  

Are there natural thyroid medications?

Finally, there are other options to synthetic thyroid. Natural desiccated thyroid (NDT) may be something to consider if diet and lifestyle changes don’t break through the fog. NDT provides both T4 and T3, which is good if there is an issue with conversion.

How can a naturopathic doctor help?

Naturopathic doctors are medical trained and naturally focussed. They can run labs for the nutrient levels, thyroid stimulating hormone (TSH), T4, T3, and any antibodies to help rule out autoimmune thyroid disease. This helps determine what nutrients might be missing and what foods or nutraceutical dose to suggest and for how long. Naturopathic doctors with education in pharmaceuticals are able to prescribe natural desiccated thyroid. They are also very good at stress management and adrenal (HPA-axis) support with both nutrition, lifestyle and stress management programs.

Dr. Laura M. Brown, ND is a board certified naturopathic doctor with advanced training in pharmaceuticals, functional medicine and stress management. She is a Heart Math Certified Practitioner, a graduate of the Kresser Institute’s Adapt Level 1 functional medicine training and is a Certified Gluten Practitioner.

Naturopathic Medicine Week

Join us in celebrating the goodness in life!

Root Cause Medicine

Do you want to figure out the root cause of your problems?

Need to remove obstacles to health and support the body’s natural mechanisms of healing? Naturopathic medicine might be a good choice for you. Look below for the oath we take as naturopathic doctors. Learn about some of the extras Dr. Laura M.Brown, ND has under her wings of expertise and find out how to get the care you need.

Naturopathic Doctor’s Oath

I dedicate myself to the service of humanity as a practitioner of the art and science of naturopathic medicine.

By precept, education and example, I will assist and encourage others to strengthen their health, reduce risks for disease, and preserve the health of our planet for ourselves and future generations.

I will continually endeavour to improve my abilities.

I will conduct my life and practice of naturopathic medicine with integrity and freedom from prejudice.

I will keep confident what should not be divulged.

I will honour the principles of naturopathic medicine:

  • First to do no harm.
  • To co-operate with the healing power of nature.
  • To address the fundamental causes of disease.
  • To heal the whole person through individualize treatment.
  • To teach the principles of healthy living and preventative medicine.

Dr. Laura M. Brown, ND helps people better digest food and the world around them.


Certifications

Registered Naturopathic Doctor

Certified HeartMath® Practitioner

Certified Gluten Practitioner

ADAPT Trained Practitioner

Dr. Laura M. Brown, ND is a registered naturopathic doctor with a Functional Medicine approach.  She has advanced training in pharmaceuticals, is a certified HeartMath Practitioner and a Certified Gluten Practitioner  and holds the designation of ADAPT Trained Practitioner from Kresser Institute, the only Functional Medicine and ancestral health training company.

The Healing is Within

Your physical, emotional, cognitive and spiritual aspects are wholly considered.

You will engage in skills that lead to long-lasting health and wellness.

Community Engagement

 Dr. Laura M. Brown, ND engages regularly in opportunities to speak and teach at various community events.

Need More to Feel Comfortable?

 www.naturalaura.ca

 ca.linkedin.com/in/laurambrown 

Book a 15 min free consult by calling 519.826.7973

Ready to Get Started?

Book Online Now

Dr. Phil Shares: 3 Common Walking Myths, Busted

3 Common Walking Myths, Busted

When it comes to exercise, walking doesn’t always get the respect it deserves — and it’s time that changed. Before buying into the idea that walking isn’t a worthwhile workout, learn the truth behind these three common walking myths.

There is a great feeling of accomplishment when your fitness tracker buzzes to signal you hit 10,000 steps. But Carol Ewing Garber, PhD, professor of movement sciences at Columbia University, believes it might be an arbitrary target.

Yes, there are studies that show walking 10,000 steps per day is associated with lower blood pressure and improved glucose tolerance but the idea of walking the equivalent of five miles per day could feel overwhelming to new exercisers.

“[Walking 10,000 steps] will result in health benefits,” Garber says. “But it should be noted that … there is benefit even with small amounts of walking and the benefits increase with the more steps you walk each day.”

Garber suggests aiming for 150 minutes of moderate-intensity exercise each week instead of setting a step count goal.

If you want to count steps, consider this: Walking an additional 2,000 steps per day — even if your current step count is minimal — helps lower body mass index and boost insulin sensitivity, according to research published in the journal BMJ.

Leslie Sansone, fitness expert and creator of Walk at Home Workouts is adamant: “Walking works for weight loss!”

A slow stroll around the block isn’t going to move the needle on the scale (although it does burn more calories than binge watching legal dramas). To lose weight with a walking workout, Sansone suggests high-intensity interval training or HIIT.

Picking up the pace — without breaking into a run — at regular intervals during your walk has a major impact on weight loss.

In one small study, researchers at the University of Virginia found that overweight women who logged three 30-minute, high-intensity walks and two moderately-paced walks per week for 12 weeks lost six times more belly fat than women who went for a slow stroll five days per week. A second study found that varying speed burned up to 20 percent more calories than maintaining the same pace.



Incorporating HIIT into your walking workout is simple, according to Sansone. After a 5-minute warmup walk at a slow pace, walk at a brisk pace for 30 seconds and then a regular pace for 4 minutes. Repeat the interval four times. End with a 5-minute cooldown walk.  

“Walkers have so many choices to get fit and stay fit for life,” Sansone says.

Walking can be a “gateway exercise” that helps new exercisers improve their cardiovascular fitness and stamina to transition to running but not all walkers want to run — and that’s OK.

“Walking is a good exercise for everyone,” Garber says.

study published in the journal Arteriosclerosis, Thrombosis and Vascular Biology found rates of hypertension, high cholesterol, heart disease and diabetes were lower for regular walkers than runners.

While a walk around the block is a good start, maximizing the benefits of a walking workout requires logging sufficient time in your sneakers. Garber suggests focusing on distance, duration or calorie expenditure (all viewable on your fitness tracker) noting that it’s the amount of exercise that counts — for both walkers and runners.

“If you start fitness walking today, you will instantly feel better and know you’re doing something good for your body, mind and soul,” Sansone says.

by Jodi Helmer

Shared by Dr. Phil McAllister @ Forward Health Guelph