PHM-Wellness-Newsletter-Fall-19-EMAIL

FRESH AIR fall

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Crisp, fall days are the perfect time to star t a walking routine. Without buying equipment or joining a gym, people of all ages and fitness levels can reap benefits, including weight loss, blood pressure reduction, improved muscle tone and better bone health. Walking speeds up your hear tbeat, circulating more blood and oxygen to your muscles and your organs, including the brain. A Harvard Medical School study found that walking for just 2.5 hours a week, or 21 minutes a day, lowers the risk of heart disease by 30%. A regular brisk walking regimen could save Americans more than 100 billion dollars in annual health care costs while supplying natural energy, increasing circulation and boosting oxygen supply to all cells in the body. The National Walkers’ Health study revealed that walking reduced a person’s risk of high blood pressure and high cholesterol by about 7%, reducing the risk of hear t disease. Fitness Walk Off Weight, Get Fit and Be Healthy A PERIODICAL FOR PARTICIPANTS OF THE PINNACLE HEALTH MANAGEMENT WELLNESS PROGRAM

Latest Research Perks of Cooking at Home

Approximately 40% of U.S. adults are obese, according to the Centers for Disease Control and Prevention (CDC). With the rise in consumption of processed foods and the decline in home- cooked meals, the quality of diets is decreasing. Americans are now spending more time eating out than in the past, contributing to the increase in obesity rates. In a research study conduct- ed by the Depar tment of Health Policy and Management at John Hopkins University, they obtained data from the National Health and Nutrition Examination Sur vey (NHANES) and studied a sample that included adults 20 years and older who completed a 24-hour dietar y recall. The diet quality measures included total kilojoules per day (1 kJ is 0.2 calories), grams of fat, sugar, and carbohydrates per day, number of fast-food meals per week, and number of frozen food and ready-to-eat meals con- sumed in the past 30 days. The research found that those who lived in households that cooked... (continue to page 4)

Regular walking routines reduce chronic lower back pain. Weight-bear- ing exercise, such as walking, is the best way to get strong, healthy bones, according to the American Bone Health Association. Walking programs lasting more than six months increase hipbone density and protect the knee and hip joints by lubricating and strengthening the muscles supporting the joints. Walking just 4 hours every week reduces the risk of suffering from hip fracture by 40%. Clear your head and think creatively as a fringe benefit of walking. A Stanford Prevention Research Center study showed that people were 60% more likely to think of creative ideas while walking, par ticularly when outdoors. Researchers at New Mexico Highlands University revealed that your foot’s impact on the ground when walking sends pressure waves through the ar teries that increase blood flow to the brain.

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