The Benefits of Walking
It may not be the most glamorous or demanding form of exercise, but the science is clear — walking has its perks. In fact, for those who want or need a low-impact workout that will improve their health and mood, a stroll can be exactly what the doctor ordered. Here are just a few ways this often- overlooked activity can keep you healthy and happy. WALKING AND PHYSICAL HEALTH Like many cardiovascular exercises, walking can improve your blood pressure, lower your cholesterol, and reduce body fat. However, unlike running or jogging, walkers are able to enjoy these benefits without putting excessive stress on their joints. In fact, a slow walk can help improve your flexibility and posture and reduce joint pain. For these reasons, walking becomes
more and more important as we age, especially for those living with arthritis. WALKING AND MENTAL HEALTH According to the British Journal of Sports Medicine, walking can also reduce depression, boosting your overall mood. This claim was backed up by an Iowa State University study, which found that students were more joyful and self- confident after taking a walk than those who spent their time sitting. Beyond these cheerful effects, there’s also evidence to suggest that walking can “substantially enhance creativity,” according to researchers at Stanford University. Indeed, many people say they do their best thinking while on a walk, leading scientists to believe there may be a connection between light exercise and cognition.
Sudoku WALKING AND YOU Whether you prefer to walk in the beautiful parks and neighborhoods of Huntley, join a mall-walking group, or get on the treadmill at home, doing so can boost your health, mood, and mind. It’s always a good idea to stretch ahead of time, because even low-intensity activities like walking can lead to injury if your body isn’t properly warmed up. If you encounter joint pain or range- of-motion issues while attempting to stroll, you may need physical therapy. We’d be happy to address your pain and help you take the next step toward healthy living!
Chipotle Black Bean Burgers
INGREDIENTS • 2 cans black beans, drained and rinsed • 1/2 medium onion, roughly chopped • 3 cloves garlic • 2 tablespoons chipotle peppers in adobo sauce • 2 teaspoons cumin
• 1 pinch salt • 1 tablespoon cornstarch • 1 handful fresh cilantro • 1 teaspoon Sriracha • 1/2 cup gluten-free rolled oats • 1–2 tablespoons olive oil
DIRECTIONS 1. Place half the black beans, onion, and garlic in your food processor. Blend for 20–30 seconds until combined. Add chipotle, cumin, salt, cornstarch, cilantro, and Sriracha. Blend for another 10–20 seconds. 2. Transfer to a large mixing bowl. Stir in oats and remaining black beans. 3. Heat olive oil in a large skillet over medium heat. Form mixture into patties and carefully transfer to skillet. Cook for about 5–7 minutes until bottom is browned and set. Very carefully flip and cook for an additional 4–6 minutes until opposite side is browned and set as well. 4. Serve immediately, or store refrigerated in an airtight container for up to 1 week.
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