All you need is walking and running

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Run for your body
Walking and running make your belly flat, and so on.
, director of the center for sports medicine at Mayo clinic rochester, minn Ed Laskowski, said: “you can help to strengthen your core, adjust your hips, through regular running or walking to get precise definition of the legs. To see the greatest benefit in your abs, be careful to keep your core muscles (imagine pulling your belly button toward your spine) and then take a deep breath.
Walking is a good exercise for beginners – it costs little.
Savannah Georgia a software trainer Heather Washington (Heather Washington) said: “I started to go to a form of aerobic exercise, this way does not feel fear, but still full of challenges. “Walking is something I can do with my own pace, with a bit of equipment, whatever I want. In addition to comfortable clothing (including a good sports bra), what you really need is a pair of reliable sneakers that should last six months or six hundred miles.
Walking is an unfail-able way to lose weight.
From Knoxville, Tennessee university sports and health, according to a study in the center of the daily intake of 10000 steps women than inactive body fat ratio, waist circumference and hip circumference is lower. Walking is also a simple calorie burner. When you walk for 15 minutes, you will lose 210 calories in 30 minutes. Run for 10 minutes at 420.
These exercises provide great cardiac health benefits.
“Walking increases HDL (good) cholesterol, lowers blood pressure, and helps control weight,” says Dr Laskowski. A study by brigham and women’s hospital in Boston said a brisk walk of three or more hours a week could reduce the risk of heart attack and heart disease by 35 percent.


Walk and run for your head
Outdoor aerobic time relaxes you.
Sometimes the last place you want to be is a stranger on a treadmill or stationary bike next to your bike. In vermont, Twin States Volkssport Association President Cynthia Gray (Cynthia Gray) said: “I like to bring my dog to stowe quiet road, this road is a beautiful stream, the highest mountain in the state of vermont mans Mansfield (Mount Mansfield) a walking club. According to a study by the “American journal of preventive medicine”, at least once a week walking, running or walking cycle communities than those who seldom use them to get the recommended amount of daily exercise twice as likely. A treadmill or stationary bike next to a sweaty stranger. In vermont, Twin States Volkssport Association President Cynthia Gray (Cynthia Gray) said: “I like to bring my dog to stowe quiet road, this road is a beautiful stream, the highest mountain in the state of vermont mans Mansfield (Mount Mansfield) a walking club. According to one study
Running can make you smarter.
A Japanese study found that individuals scored higher on an intelligence test for 30 minutes a week, two or three times a week for a 12-week run. Another in La Jolla, California’s Salk institute for biological studies conducted the study found that often run in the hippocampus in mice (the part of the brain that control of learning and memory) in the growth of brain cells than swimming or sedentary mice.
Running makes you invincible!
(or at least feel that way.) “For the first time after panting, painful s s” mile “mile, my breath, my body and mind into the rhythm of a happy synchronization, a strange inner energy seems to be emerging, 32, Lynda Twardowski said:” I can ‘happy’ I can ‘feel finally running’ I do ‘.” The editor of traverse city, mich.
Aerobic exercise helps you stay young.
According to the McKnight brain institute at the university of Florida in gainesville, a study, life medium of sports, such as walking 30 minutes or run a mile each day, may help to resist the influence of aging on the brain. It’s also good for the bones: “walking is a great weight-bearing exercise that helps maintain bone marrow density and prevent osteoporosis or mitigate its effects,” Dr. Laskowski said.
For every step you take, you are helping to save the planet.
The worldwatch institute reported walking or running four miles, instead of driving around 15 pounds of pollutants, the air we breathe. If a family walks two miles a day instead of a car, they will block 730 pounds of carbon dioxide into the atmosphere within a year.
These exercises improve your mood.
“Walking and running can improve your sleep quality, mental state and all-day attitude,” says Dr Laskowski. A study by the university of Texas at Austin found that people with depression reported feeling better overall after walking 30 minutes on a treadmill. For 30 minutes, people with depression reported feeling more active overall than before.

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