benefits of nature Archives - Amazing Health Advances

Pole Walking to Lose Weight?

The AHA! Team — Wed, 26 Feb 2025 06:44:19 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Does walking with poles, also known as Nordic pole walking or “exerstriding,” beat out regular walking for depression, sleep quality, and weight loss? Exercise recommendations for obesity have been referred to as “the mysterious case of the public health guideline that is (almost) entirely ignored.” Governmental, scientific, and professional organizations call for at least an hour of exercise a day for weight management, but “almost no obese adults meet this target.” As you can see below and at 0:32 in my video Are There Benefits of Pole Walking for Weight Loss?, surveys suggest American men and women watch television ten times more than they exercise. For Americans with obesity, it may be even worse. Only 2 percent reach even 30 minutes a day, as you can see below and at 0:36 in my video, and the percentage exceeding an hour of exercise a day is expected to be close to zero. Why don’t individuals with obesity exercise more? Why don’t we just ask them? When questioned, “obese adults typically describe exercise as being unpleasant, uncomfortable and unenjoyable.” How can we break this vicious cycle, where inactivity can lead to weight gain, which can lead to further inactivity and even more weight gain? The first thing to recognize is that “it is normal and natural to be physically lazy.” “Nothing in Biology Makes Sense Except in the Light of Evolution” is the title of a famous essay written by a noted geneticist. Laziness is in our genes. We evolved to instinctually avoid unnecessary exertion to conserve energy for survival and reproduction. These days, there’s no shortage of available fuel, yet the hard-wired inertia remains. “The vast majority of people today behave just as their ancestors by exercising only when it is fun (as a form of play) or when necessary.” Just like dietary change for weight control, the only way exercise is going to work long-term is if it becomes “a stable, ideally lifelong, activity habit.” Exercise is only effective if it’s sustainable. So, we need “to restructure our environments to require more physical activity,” like using a treadmill desk, and figure out how to make exercise more enjoyable. It should just be a walk in the park—literally, perhaps! Some wise advice from a 1925 medical journal entry: “The best prescription to be written for a walk is to take a dog…and a friend.” Listening to your favorite music might also help. Music has been described as “a legal method” for improving peak performance and, more importantly, enhancing the enjoyment of high-intensity interval training. As you can see below and at 2:37 in my video, listening to a preferred playlist during exercise can significantly reduce your “rate of perceived exertion,” which is how hard you feel your body is working. When severely obese youth got on a treadmill and were told to go until exhaustion, with or without music, those listening to their favorite tunes “ran significantly longer,” tending to go about 5 percent longer. This was chalked up to “attentional distraction”; the music may have helped them keep their mind off feelings of fatigue. If that’s the case, listening to a podcast or audiobook might have a similar effect. One way to up your walking game is with walking poles. So-called Nordic walking, also known as exerstriding or Viking hiking, was originally developed in Scandinavia to maintain cross-country ski athletes’ training in the summer. It’s since gained in popularity worldwide as a general fitness activity. The augmented engagement of the upper body musculature may result in an 18 to 22 percent increased calorie expenditure over walking alone (depending, in part, on your pole handling technique). Does that translate into accelerated weight loss? Before and after studies demonstrate weight loss with pole walking, compared to a sedentary control, but what about compared to regular walking? Of the four such studies I could locate, comparing thrice weekly 40- to 60-minute sessions of Nordic pole walking to regular walking, every single one found no significant difference in body fat measures after 8 weeks, 12 weeks, another at 12 weeks, or 13 weeks. You can see the last one below and at 4:16 in my video. There are, however, other benefits over regular walking, such as increased upper body muscle bulk, improved muscular endurance, and increased strength, as seen below and at 4:20 in my video, though not as much as was seen with resistance-band training. But, as I was writing How Not to Diet, there wasn’t any evidence of a weight-loss-enhancing effect, which is why Nordic walking didn’t make the cut. Just as we were going to press, a study was published—the first to combine Nordic walking with diet, compared to the same dietary program with regular walking. And, once again, no significant difference was found in body weight or anything else. There was a hint that those in the pole group enjoyed it more, and, in the end, exercise only works if you do it, so that may be a benefit. There may be other benefits, too. As you can see here and at 5:05 in my video, Nordic walking beat out regular walking in terms of reducing symptoms of depression and improving sleep quality. Perhaps this should not be surprising, given the greater exercise intensity of pole walking, even approaching that of jogging at higher speeds, shown below and at 5:15 in my video. And that’s where I see the role of walking poles—to fill the intensity gap between people who are ready to graduate from walking but aren’t ready for more rigorous activities, such as running. The only potential downsides are the added expense and, “reminded of Monty Python’s famous ‘ministry of silly walks’ sketch…‘feeling fairly ridiculous’ when trying Nordic walking for the first time.” However you walk, there are a lot of benefits. Check out my video Longer Life Within Walking Distance. Related videos include How Much Exercise to Sustain Weight Loss? and How Much Should You Exercise?. Key Takeaways Despite public health guidelines recommending at least an hour of exercise daily for weight management, very few obese adults meet this target. Surveys indicate that only 2 percent of Americans with obesity exercise for even 30 minutes a day. Many obese individuals find exercise unpleasant and uncomfortable, which contributes to a cycle of inactivity leading to weight gain and further inactivity. Laziness is considered a natural human trait, evolved to conserve energy. This hard-wired tendency can make consistent exercise challenging unless it is enjoyable or necessary. Strategies to increase the enjoyment of exercise include incorporating music. Music, in particular, can reduce the perceived effort of exercise and make it more enjoyable. While Nordic walking (pole walking) can increase calorie expenditure and provide upper body benefits, studies show no significant difference in weight loss compared to regular walking. However, it can enhance enjoyment, reduce symptoms of depression, and improve sleep quality. To read the original article click here.

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Exposure to Nature Promotes Psychological Well-Being in Children and Offsets Excessive Computer Use

AHA Publisher — Fri, 18 Sep 2020 07:00:58 +0000

Lori Alton via NaturalHealth365 – Virtually every Baby Boomer can probably recall this recurring parental suggestion: “Why don’t you kids go outside and play?!” Scientific research now agrees on the wisdom of this advice, with recent studies supporting the benefits of “green time” in lowering blood pressure, lifting mood and reducing levels of stress hormones in children and adults alike. Over the past two decades, however, the use of screen-based technology has soared, with restorative “green time” often sacrificed to “screen time” – a particularly troublesome scenario for children and teens. For the first time, a new systematic review explores the benefits of green time – and the effects of screen time – in children and teenagers. Review: American Preteens May Spend Only a Handful of Hours a Week Enjoying the Benefits of Green Time – with Troubling Consequences Shockingly, one study revealed that 12-year-old children in the United States report spending less than six hours a week outside – less than they report spending on screen time in a single day! Keep in mind, according to psychologist and screen technology expert Dr. Mike Brooks, PhD, many teens spend as much as nine hours (not including school or homework!) on screen-based media, while children may spend eight to 12. In addition, roughly 25 percent of all adolescents describe themselves as “constantly connected” to the Internet. Many researchers believe that excessive screen time is detrimental to young people, as it stimulates the hypothalamic-pituitary-adrenal axis and dopaminergic circuits at a time when those sensitive systems are developing and changing. On a practical note, excessive screen time can interfere with mental health necessities such as adequate sleep, in-person social activities, academic activities and regular exercise. Warning: High Screen Time with Low Green Time is Associated with Poorer Psychological and Cognitive Health In a systematic review published September 4 in PLOS One, the authors evaluated 186 studies to assess the effects of green time and screen time on mental health, cognitive function and academic achievement in children and teens in the United States, Canada, the UK, New Zealand and Australia. The researchers evaluated studies that explored the use of visual screen-based technologies such as TV, video games, smart phones, surfing the internet, social media and texting – as well as investigating exposure to green spaces and outdoor activities. In young people of all age groups, higher screen time was found to be associated with detrimental effects (although positive consequences from moderate exposures were found). The authors reported that in schoolchildren 5 to 11 years old, screen time exposures were generally associated with unfavorable psychological outcomes such as depressive symptoms, behavioral problems, sleeplessness and poorer cognitive function and attention. In a study published in Archives of Pediatrics and Adolescent Medicine, the researchers found that higher screen time was associated with reduced happiness and poorer academic outcomes. And, in older teens, high levels of screen time were associated with higher levels of depressive symptoms and anxiety. Green time, on the other hand, was associated with favorable outcomes such as reduced anger, healthier cortisol profiles, more energy and increased happiness. In addition, green time decreased long-term anxiety – and one study found that learning in a forest setting was associated with a steeper daily decrease in cortisol levels, when compared to traditional indoor classes. The authors pointed out that natural areas and green spaces tend to have better air quality and less noise pollution when compared to congested, high-traffic areas. And, direct sunlight promotes restful sleep by regulating circadian rhythms and spurring the production of vitamin D – a potent anti-inflammatory, immune system booster and natural antidepressant. Important Caveat: Researchers Credit “Moderate Screen Time” with Many Benefits The fact is: an estimated 47 percent of U.S. employment is classified as being at high risk of computerization in coming years. Stressing the need for young people to be “tech-literate,” the authors were careful to point out the upside of computer use. They noted that “moderate” screen time can aid academic achievement while allowing young people to forge new connections, enhance existing relationships and access the world beyond their immediate surroundings. And, some studies found that computer gaming was associated with increased reading and problem-solving scores. But, How Much Screen Time Is too Much? When it comes to recommending guidelines, Dr. Brooks points out that this is a highly individual matter, dependent on context, type of media, quality of content and the age of the child or teen. As a general rule, Dr. Brooks notes that one to two hours of recreational screen time on a school day is reasonable for teens, with three to four permissible on weekends and holidays. He adds that devices should be kept out of bedrooms when it’s time to sleep – and away from family meals. Boost Mental and Psychological Health with Nature-Centered Activities When it comes to getting quality green time, the options for both adults and young people are almost unlimited. Wilderness hiking, rock climbing, strolling in parks, swimming in oceans and lakes, jogging on outdoor paths, climbing trees or simply playing tag in a field – all qualify as green time. And, practices like “forest bathing” and “earthing” – in which contact with nature is used to lower blood pressure and reverse harmful electrical charges in the body – are steadily growing in popularity as well. Of course, common sense, safety guidelines and age-appropriate supervision must be observed – whatever the activity. Today’s technology offers a rich source of information, opportunity and inspiration for young people – but it also presents hazards. This new review shows that green time can act as a buffer for the toxic effects of too much screen time, while promoting physical and psychological health. So, unplug and log off for a while – and encourage your family to do the same. The rewards are tremendous! Sources for this article include: ScienceDaily.com, PsychologyToday.com To read the original article click here. For more articles from NaturalHealth365 click here.

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