How to Boost Walking Benefits

Burn more fat when you walk -- and make bigger cardio gains -- just by following these three simple walking rules.
Here's what Metcalf advises: Challenge yourself with a few hills, regularly change up the terrain that you walk on, and, for really big cardio benefits, mix in a little jogging here and there.


Join the Craze
Walking is fabulous (and fabulously easy!) exercise. And it has the highest compliance rate of any exercise around -- probably because it requires little more than a sturdy pair of walking shoes and the great outdoors. What's more, studies show that people who walk regularly are more likely to lose weight and keep it off for the long term compared with people who don't walk for exercise. But why not maximize what you get out of a walking program with Metcalf's simple strategies? Here's the breakdown of how to do them and why:

• Walk and run in intervals. Alternate 2 minutes of moderately paced walking with 1 minute of fast walking or light jogging. You'll burn way more calories.
• Go for the grade. Walking uphill -- even an incline increase as small as a 10 percent grade -- can help you torch 30 percent more calories.

Change the terrain. Stepping on a variety of surfaces will challenge the muscles of your body in new ways. It also keeps workouts interesting. Headed to the beach today? Tear yourself away from the cooler full of goodies long enough to take a walk in the sand. You'll burn off the treats in no time.
Walking on sand burns twice as many calories as walking on hard ground. Make it a daily thing and you'll be buying a smaller swimsuit next year. Here are five more ways to boost the calorie burn of a walk.

On the Surface
It's simple: Slogging across an uneven surface like sand makes your muscles work harder, so you burn more calories.

Here are five other ways to get more out of a walk:
1. Walk backward.
2. Walk faster. Ever notice how some walkers can keep up with slow joggers? Fast walkers burn just as many calories, too -- sometimes more.
3. Hit the trails instead of the treadmill. Like sand, the uneven surfaces of the outdoors make for a more challenging workout.
4. Wear a watch. It's about time, not distance.


One thing you shouldn't do to burn more calories on your walk? Carry weights, the few extra calories you'd burn aren't worth the risk of injury.


Less stress, more energy, a better body . . .

Diet 20-Minute Workout

Banish belly flab with a daily walk and this gym-free exercise routine.

Start by doing this: Walk 20 minutes a day. No excuses.
As you get stronger, try these: resistance bands or weights. (weight training, not walking with weights)
Do it every other day: Aim to do 20 minutes, three times a week, ideally every other day.
As with any workout, use caution: At first, you may be able to do each move only a few times; later on, you'll easily manage to do many more. Don't overdo it. Never increase activity by more than 10% a week, take precautions to avoid injury, drink plenty of water, and be aware of your environment. Above all, check with your doctor before you begin any fitness program.


Here are five ways that walking can make you healthier.

1.     I wish I had more energy.

A short, brisk walk has both a calming and an energizing effect, according to research. And walking may help you feel more alert and well-rested because of its ability to improve the quality of your sleep. Walking at a moderate pace later in the day can help encourage deep, restful sleep. Finally, the mood boost you experience from walking may further enhance your energy levels.

Walk toward a good night's sleep. In a study, people who walked more than six blocks per day reduced their sleep problems by one third. Walking at a brisk pace cut their sleep problems in half.

2.     I wish I could think more clearly.

Need to sort out some things in your head? Few activities help improve your perspective as quickly as a brisk walk, which will boost circulation in all parts of the body, including your brain.

Some research has also shown that walking is associated with less cognitive decline and a reduced risk of dementia later in life.

In addition to improving cognitive function, walking regularly can help you handle stressful situations and help you remain in control of your emotions, which clears the path for straight thinking.

3.     I wish I could protect myself from my parents' diseases.

Your genetics determine only a small part of your health profile. Research shows it's how you live your life that really counts, and walking regularly can prevent and improve many serious chronic diseases.

Here is a short list of ways that walking can reduce the impacts of disease. Moderately intense activities such as walking can:

o        Reduce cardiovascular disease by as much as 30%–50

o        Decrease osteoarthritis pain and improve stability, endurance, and agility

o        Reduce the risk of colon cancer and possibly breast cancer

o        Protect against diabetes in high-risk people and lower blood glucose and improve insulin action in diabetics

o        Lower blood pressure and reduce the risk of heart attack

4.     I wish I could lose weight.

Although you might think that losing weight is the only way to enjoy an improved health profile, the truth is that regular walkers may not have to worry quite as much about what the scale says. Studies show that thin, sedentary people may have more markers of heart disease risk than overweight people who exercise regularly.

Nonetheless, losing weight is a great way to improve your health profile, and walking can help you accomplish this goal. Walking will increase the number of calories you burn each day and can boost your muscle mass, which in turn helps your body burn more calories throughout the day, not just while you are exercising.

5.     I wish I felt happier in general.

Protecting and nurturing your mental health is an important part of overall wellness, and studies show that walking regularly has the ability to lower your stress levels. Also, studies show that aerobic exercise such as walking may bring long-term benefits to your mental disposition by warding off both depression and anxiety.

Steps Toward Better Health

No other prescription for your health is as free and easy as walking. It can even equal more vigorous forms of exercise in terms of its ability to improve your health profile. And it's easier on your body, especially your joints, than activities such as running. Do you know of any medicine that has greater benefits for your health and well being?
Don't think you have the time to walk? Just take a short walk in the morning and another at lunch or after work. Physical activity can be accumulated over the course of a day rather than all in one session, and it doesn't have to result in weight loss to have health benefits.
So start where you are, and gradually increase the amount of time you spend walking. You'll be granting yourself some very key health wishes in the process.

WHAT’S FOR DINNER ?!

Baked Penne and Italian Sausage Ragu

This rustic mix of penne, Italian sausage and olives can be partially prepared in advance, requiring just 30 minutes of cook time before eating.

Prep Time:

35 mins

Total Time:

1 hr

SERVES 8




INGREDIENTS

• 1 tablespoon extra-virgin olive oil
• 3 pounds sweet or hot Italian sausage, casings discarded
• 1 medium red onion, sliced thin
• 4 large garlic cloves, chopped
• 1/2 cup dry red wine
• 2 (28-ounce) cans crushed tomatoes with basil
• 1 cup pitted kalamata olives, quartered lengthwise
• 1 bay leaf
• 1 cup water
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1 pound penne
• 2 cups Parmigiano-Reggiano

Directions

Heat oil in a 12-inch heavy skillet over medium high heat until hot, then brown sausage in 2 batches, stirring and breaking up into bite-size pieces, until no longer pink. 

Transfer with a slotted spoon as browned to a wide 6- to 8-quart heavy pot.

Pour off all but 2 tablespoons fat from skillet, then cook onion over medium heat, stirring occasionally, until browned, 2 to 3 minutes. 

Add garlic and cook, stirring, 1 minute. 

Add wine and boil, stirring up brown bits, then transfer to pot. Add tomatoes, olives, bay leaf, 1 cup water, salt, and pepper, then simmer, uncovered, stirring occasionally, until thickened, about 20 minutes.

Preheat oven to 375F with rack in middle.

Cook penne in a pasta pot of boiling salted water, uncovered, until not quite al dente (pasta should still be firm). 

Drain pasta, then combine well with sauce and 1 1/2 cups cheese. 

Transfer to a 4-quart (15- by 10- by 2-inch) baking dish and sprinkle with remaining 1/2 cup cheese. 

Bake pasta until cheese starts to brown, 10 to 15 minutes.
 
Make ahead: Sauce can be made 3 days ahead and kept chilled once cooled. Pasta dish can be assembled 1 day ahead and kept chilled once cooled. Reheat, uncovered, in a 375F oven, about 30 minutes.