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5 Ways to Squeeze in a Walk and Live Longer

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5 Ways to Squeeze in a Walk and Live Longer. by Mackenzie L. Havey. September 21, 2016. No Comments.

Share it: This one is pretty simple: Walking can help you live longer. The research is clear when it comes to the many health benefits offered by a simple daily walk. Decreased risk of hypertension, high cholesterol, diabetes and heart disease. 5 Ways to Squeeze in a Walk and Live Longer by: Mackenzie Lobby for Myfitnesspal.com This one is pretty simple: Walking can help you live longer.

The research is clear when it comes to the many health benefits offered by a simple daily walk. Decreased risk of hypertension, high cholesterol, diabetes and heart disease are just [ ]. 5 Ways to Squeeze in a Walk and Live Longer This one is pretty simple: Walking can help you live longer.

The research is clear when it comes to the many heal. 5 Ways to Squeeze in a Walk and Live Longer. This one is pretty simple: Walking can help you live longer.

The research is clear when it comes to the many health benefits offered by a simple daily walk. Decreased risk of hypertension, high cholesterol, diabetes and heart disease are just a few of the more obvious perks you garner when you get. 5 Ways to Squeeze in a Walk and Live Longer. This one is pretty simple: Walking can help you live longer.

The research is clear when it comes to the many health benefits offered by a simple daily walk. Decreased risk of hypertension, high cholesterol, diabetes and heart disease are just a few of the more obvious perks you garner when you get. 5 Ways to Squeeze in a Walk and Live Longer via Total Life Changes YouTube Channel. 5 Ways to Squeeze in a Walk and Live Longer. This one is pretty simple: Walking can help you live longer.

The research is clear when it comes to the many health benefits offered by a simple daily walk. To motivate yourself to walk more at work, wear a pedometer to see how many steps you take. Strive to get 10,000 steps in a day, which is what some studies suggest is the ideal amount for getting fit through walking alone [source: Shape Up America].When you try to reach this goal, you’ll find that you’re walking every chance you get whether it’s parking your car farther away from your. For walkers, this can be broken down as 30 minutes of brisk walking 5 days per week. Ways to Walk More.

Even if you have a busy lifestyle, you should be able to squeeze in a quick walk most days. But if you’re struggling to find time, these easy changes can help: Get off the bus or train a stop or two early, and walk the rest of the way to work. Research shows you’re likely to live longer if you walk at least: You can work your way up slowly: Use a pedometer to count your steps, and try to kick it up by at least 500 each week.

Researchers report that maintaining healthy social networks can help you live up to 50% longer. In fact, having just 3 social ties may decrease your risk of early death by more than 200% ( 67 ).

List of related literature:

These are special lifestyle tips that supercharge the health benefits you get from walking.

“Walk Away the Pounds: The Breakthrough 6-Week Program That Helps You Burn Fat, Tone Muscle, and Feel Great Without Dieting” by Leslie Sansone
from Walk Away the Pounds: The Breakthrough 6-Week Program That Helps You Burn Fat, Tone Muscle, and Feel Great Without Dieting
by Leslie Sansone
Center Street, 2008

– Walking at a good stride, just above your comfortable pace, walk for fifteen minutes in one direction.

“Physical Intelligence: Harness your body's untapped intelligence to achieve more, stress less and live more happily” by Claire Dale, Patricia Peyton
from Physical Intelligence: Harness your body’s untapped intelligence to achieve more, stress less and live more happily
by Claire Dale, Patricia Peyton
Simon & Schuster UK, 2019

I read a brilliant report entitled ‘Walking Works’, which collated evidence on the benefits of walking from a variety of sources.

“Bird Therapy” by Joe Harkness, Chris Packham
from Bird Therapy
by Joe Harkness, Chris Packham
Unbound, 2019

Walking is also an ideal mode for both health and sustainability.

“Human Transit: How Clearer Thinking about Public Transit Can Enrich Our Communities and Our Lives” by Jarrett Walker
from Human Transit: How Clearer Thinking about Public Transit Can Enrich Our Communities and Our Lives
by Jarrett Walker
Island Press, 2012

Owning an animal is an exceptionally good way of bringing down blood pressure, increasing your levels of endorphins, and getting you out power walking your 10,000 steps, or your three 10-minute fast walks.

“Alternative Ageing: How To Stay Looking and Feeling Younger For Longer” by Suzi Grant
from Alternative Ageing: How To Stay Looking and Feeling Younger For Longer
by Suzi Grant
Penguin Books Limited, 2006

The simplest plan involves having the patient walk (indoors or outdoors) daily at a self-paced rate until manifestations limit further walking, followed by a rest period, and then continue walking until 20 minutes of actual walking has been accomplished.

“Medical-Surgical Nursing E-Book: Patient-Centered Collaborative Care” by Donna D. Ignatavicius, M. Linda Workman
from Medical-Surgical Nursing E-Book: Patient-Centered Collaborative Care
by Donna D. Ignatavicius, M. Linda Workman
Elsevier Health Sciences, 2015

Start by making time for a 10-minute brisk walk twice a day, adding five minutes each day until you’re walking for 30 minutes at a time.

“The G Plan Diet: The revolutionary diet for gut-healthy weight loss” by Amanda Hamilton, Hannah Ebelthite
from The G Plan Diet: The revolutionary diet for gut-healthy weight loss
by Amanda Hamilton, Hannah Ebelthite
Octopus Books, 2018

Long daily walks are essential, Chocolate Black preferably with the chance to take a swim along the way.

“The Complete Dog Breed Book: Choose the Perfect Dog for You” by DK
from The Complete Dog Breed Book: Choose the Perfect Dog for You
by DK
DK Publishing, 2020

» Walking does all of these things, plus it “counts” as a valid form of exercise!

“No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness” by Michelle Segar
from No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness
by Michelle Segar
AMACOM, 2015

6) Have the patient swim or walk in the underwater treadmill for 10–15 minutes, every 1–3 days.

“Laser Therapy in Veterinary Medicine: Photobiomodulation” by Ronald J. Riegel, John C. Godbold, Jr.
from Laser Therapy in Veterinary Medicine: Photobiomodulation
by Ronald J. Riegel, John C. Godbold, Jr.
Wiley, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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36 comments

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  • Is there any recommendations on when to use the sauna? Would it be beneficial post workout or should it be separated from activity?

  • Arterial plaque is cause by bacteria and Oral bacteria could also harm blood vessels or cause blood clots by releasing toxins that resemble proteins found in artery walls or the bloodstream…. It is also possible that inflammation in the mouth revs up inflammation throughout the body, including in the arteries, where it can lead to heart attack and stroke…get all your teeth pulled out!!! lol!! another option make sure you take at least 800 mg of magnesium every day so the calcium doesn’t attached to the arteries, read the book “The magnesium Miracle”” by Carolyn Dean M.D., ND.
    https://www.amazon.com/Magnesium-Miracle-Revised-Updated/dp/034549458X#customerReviews

    A new study shows how Chlamydia infections may be linked to heart disease…. Chlamydia is a primary cause of sexually transmitted diseases and female infertility, and can also cause eye infections and pneumonia in children. Meanwhile, heart disease is the major cause of death in Western societies.Mar 1, 1999
    https://www.sciencedaily.com/releases/1999/03/990301073218.htm

    To bring down Homocysteine levels..take B-6 100 mg and TMG or Betain every day!
    ..The fat molecules in the plaques that clog up our arteries and raise risk of heart attack and stroke may come from bacteria that live in our mouths and guts, not just from what we eat.
    a clogged artery
    Researchers suggest that bacteria may play a key role in clogged arteries.
    This was the main result of a study led by the University of Connecticut in Storrs that was published recently in the Journal of Lipid Research.

    The researchers suggest that the finding may explain why gum disease is often linked to atherosclerosis – a condition in which fat molecules, calcium, cholesterol, and other compounds in the blood form plaques on the inside walls of arteries.

    As the plaques build up, they harden and narrow the arteries, restricting the flow of oxygen-carrying blood to vital organs and tissues. This can lead to heart attack, stroke, other serious health problems, and even death.

    The immune system also plays a role: immune cells can attach to the lining of blood vessels, feed on the fatty deposits, and multiply. This results in inflammation and thickening of the smooth muscle in the artery wall, which helps the formation of plaques and other growths known as atheromas.

    https://www.sciencedaily.com/releases/2010/10/101018074538.htm

  • Everything that you talk it’s very nice but what happen when you work all night and you sleep in the day? Your Diet is totally different. I’m from Portugal and we have the same food as in Italy so you can see is very hard to maintain a regular diet.

  • Dr. Grundy,Do we have to take magnesium together with Vit D3 to prevent toxic effect from Vit D3 as i took 50,000IU one day, i got so dizziness couldn’t stand up and magnesium did help some but took 3 days to recovered. Thanks!

  • Dr.Grundy, what you think about iodidize salt also add flouride, it is commen here. Also what about oxalic acid toxicity?i got very sick from it.

  • 4:51 Not sure about US, but guess it’s same as in Europe: they actually don’t add iodine to salt. It’s potassium iodide, and that ruins the idea completely. That’s why to supplement iodine we useLugol, not just potassium iodide. So the sea salt is a better source of iodine (even if theres almost trace amount only, than “iodined” table salt.

  • If had opportunity to ask question, i should ask a couple of questions
    1. When it come to gut life what do say about deworming pills that physicians prescribe & recommend taking every after 3 months.
    2. What do u say on the use & consuming of palm oil in tropical regions,it said that it s rich in antioxidant bcz of its rich red color

  • I add olive oil into the breakfast smoothie recipe. Should I omit the avocado? I keep it in. The breakfast smoothie is my go yo breakfast. Yummy!

  • I rewinded 3 times but still didn’t find the reason why the 19 min sauna a few times a week is beneficial!! It’s just not long enough to get me sweaty to detox the toxins! what else is happening in sauna? Could you please clear this?

  • “If God wanted you to stay awake at night he would have given you lightbulbs for eyes” is a phrase im going to remember and ultimately repeat 1000 times throughout the rest of my life.

    Edit: the faith thing at the end was grand. Love it, most people would hesitate to bring it up. This channel is slowly becoming my favorite content on YT.

  • Religion was the opposite for me. It gave me huge stress over things like Hell, Punishment, that I’m somehow impaired if I did sin or looked at girl that I liked. Continuous stress over my life. Once I realized that it’s not what it seems, I got rid of it and felt amazing and still do. I have a different type of faith. Faith in people that are kind to me, people that around me. Faith in that I will progress and be better. Faith in love, compassion and many other things.
    P.S There were another study done on religious people vs non-religious. And the group that was religious got sick more than non-religious group.

  • Night shifter here, lol, good vid, I have been on nights for 15 years, totally agree with what you and the doc said about working nights, I can tell you that there are a lot, and I mean a lot of over weight people that work with me, I work in ICU at a very large cancer facility so I work with a lot of people, 1 thing about them is about 80% of them have terrible diets, on top of eating crappy food they will turn around and then snack on cookies and cakes during the night as well.

  • Yo John thanks for the great info and for bringing Dr. Eric Serrano to the masses! You two are a great team. It was also cool to see how much you and other people like Stan Efferding seem to agree on the big picture. Isn’t it funny that “living a healthy lifestyle” is always the biggest factor in the end? It’s so simple but everyone wants a “secret.”

  • Your channel is absoultey one of the very best on YouTube keep this content coming brother.. loved it when you beeped the swear word out haha!

  • I agree with most and I preferred your explanation on the “faith” part about positivity and not actual religiosity. Dr. Serrano brought up the AIDS experiment, but there was another prayer study (paid for by the church) that showed the group being prayed for doing worse as well so I don’t really take those “studies” as anything other than coincidence. Other than that, good overall advice.

  • Happy New Year �� John, my question to this video is we have to public safety workers in life to protect us at night. Why? Does your guest say you should never get this shift?

  • I guess I’ll be dead. Because sometimes I dream as soon as I lay down to go to bed. My wife be like you just laid down. And I be like I was dreaming.

  • Quick question on the night shift topic: if you keep the same daily schedule even when not working, is it still as impactful on health as frequently changing your sleep pattern?

    Been working nights for 10+ years and I always sleep in the afternoon even on my off days to keep me feeling more “normal,” to keep a daily routine going.

  • My father is a doctor, 70yrs old and he works 3 weeks on and 3 off, The off he uses to shift from day to night shift. Is that safe at his age?

  • i read a study where they microdosed with magic mushrooms like eating 0.03 of a gram 45 minutes before bed. it is proven to aid in getting wayyy more deep sleep rather than REM and they did a test on a bunch of elderly and a few of them after a couple months were walking around the block again without using a walker. proving it heals the body, those sacred mushrooms were used for a lot of healing in Mexico a hundred years ago and wayyy back in history, they would administer a Tea and the shaman would say it helps to reset the brain into healing mode, tells the body what to do but the shaman must be present during the entire trip. these were much larger doses. Gordon Wasson was the researcher who wrote about this, when he met the last Mazatec Shaman, Maria Sabina.

  • Healthcare workers are fat cause they eat well. They make ridiculous money and work 12hr shifts. They sit alot. Over paid and over fed

  • A medical doctor, a man of science who believes in the supernatural? Someone who has faith? Say it isn’t so.�� I didn’t know they existed anymore, Dr. Eric is certainly rare in a good way.��

    Once again, another great topic! I really don’t care if I can live longer, but if I can live a better quality of life, then I’m all for that.�� Happy New Year guys! 2️⃣0️⃣1️⃣9️⃣��

  • really no offense, but it’s kind of weird to hear someone who admits that he uses/used steroids talk about longevity. I get it, medicinal support (a doctor at your side) on a journey that contains hormone supplementation helps tremendously, but the problem is, especially in non-US-countries, many doctors don’t want to support people that want to get help and advice when it comes to steroids. Everything you named in this video makes absolute sense, don’t get me wrong, but you left out the steroids, which can of course have a huge (bad) impact on someone, if taken irresponsibly.

  • Wow very interesting content make more videos like this one
    Really very educational Dr. Eric really gets into to it. John thank you for taking the time making this videos for us.really like them happy holidays and happy new year.and to every one else watching this video. Also nothing but the best.:).

  • Love hearing Dr. Serrano the the TOT Revolution Doctors roundtable every week on the TOT Revolution youtube channel. Everyone should check them out

  • My six ways: eat well, exercise (strength & cardiovascular), sleep well, have good people around you, live in a small town or village and don’t let others dictate your life. Have a great 2019 everyone!

  • Like always the best! Thanks a lot, great strategic life style for every one to start the year. Happy New year to everybody!!!2019������

  • No co-ordination between goldfish movements and actual explanation, i wonder if they checked this before making it available to public

  • It would be great to have little videos of a person actually doing the exercises, as how to do them was not clear to me. This video would benefit from being upgraded.

  • TIMESTAMPS
    Exercise #1. Goldfish exercise 0:38
    Exercise #2. Exercise for capillary circulation 2:58
    Exercise #3. Joining your palms and soles 4:14
    Exercise #4. Spine and stomach exercise 7:27

  • Too much talk and not enough demostration. I was lost at exercise one. The music, silly animated animals, and irritating voice of the narrator
    was not helpful at all. I was really hyped because I wanted to do and understand these exercises. Thumbs down!

  • If anyone needs help on this system and you are in Los Angeles you are welcome on my seminars and boot camps. I am doing this for 25 years.

  • They lost me with the movements without proper human/animated demonstration for all the excercise. I learn/follow differently I gueas.

  • Basically the gold fish exercise can be done by using the Chi machine.
    I have been using it for a while, it helps in reducing body pain, toning muscles etc.

  • This video is so disappointing. #1 goldfish doesn’t make sense, no demo, poor explanation. I had to stop and searched for better info.

  • Bright side, change your channel initial sound. It’s so brash �� Literally speaking, I and so many other will watch your videos more interestingly,if you do so. Take it as my core hearted request.