What Are The Health Benefits Of Running and Walking?

Regular exercise, such as running and walking, improves mental health, confidence, and quality of life. Also, walking and running can help prevent obesity, type 2 diabetes, high blood pressure, heart disease, stroke, and cancer.

However, some situations will determine whether to run or walk. Injury, obesity, and the goal of your exercise routine, among others. These are some of the reasons someone will decide to walk or run.

But before you decide to add cardio to your exercise routine, continue reading to learn more about these all-important health boosters.

The Benefits Of Running And Walking

Running and walking offer myriad health benefits. Here are a few top ones:

• Strengthen your Myocardium

Running and walking strengthen our heart muscle, known as the myocardium. A strong

and healthy myocardium reduces any heart and lung-related problems. Regular cardiova-

scular exercise reduces inflammation and improves metabolic health. Running and walking

increase aerobic capacity while maintaining a lower heart rate. 

• Boost Afterburn

The number of calories you burn after exercising is increased by walking or running. After a

workout, running and walking are excellent strategies to speed up your metabolism and burn

calories. Running is a more demanding activity that burns more calories both during and

after the workout. Walking is a fantastic method to keep active and may help to enhance joint

health, strengthen the cardiovascular system, lower stress and anxiety, and lower the chance

of acquiring chronic illnesses.

• Improves your Mood

Walking or running improves your mood by releasing feel-good hormones called endocanna-

binoids. Melatonin and serotonin are stimulated to enable you to cope with anxiety and

stress. Thirty minutes of either walking or running boosts sleep quality, mood, and

concentration.

• Boost your Vitamin D Naturally

Exposure to sunlight increases the vitamin D necessary for strong bones. Exposure to sunlight

stimulates our circadian rhythm, which helps as improve our sleep pattern. Moreover, vitamin

deficiency can lead to bone pain, muscle weakness, cardiovascular disease, cancer, and severe

asthma risk.

• Fight off Cold

Research shows that 30 minutes of either walking or running stimulate the immune system and fight off the cold. Regular activities, such as jogging and walking, help strengthen your
immune system and aid in the prevention of colds. Walking and running increase immunecirculation, which enhances your body's capacity to fend against infections. Running and

walking also help you feel less stressed, which supports a strong immune system.

• Reduces Pressure On the Eyes

Regular cardio exercises reduce pressure on the eyes by protecting the retinal ganglion cells.

Exercising increases blood flow to the optic nerve and the retina. Blood circulation improves

overall eye health and vision, especially for glaucoma patients.

• Build Self-Esteem and Self-Confidence.

Walking and running are personal sports that require only a good pair of shoes. Running

further or faster than previously will give you a sense of success. Bring the sprint outside

for an even larger boost in self-esteem. Running outside and soaking in the sun have been

demonstrated in studies to enhance a person's self-esteem.

Running Vs Walking

Which One Is Better For You?

What works well for someone else may not work for you in terms of health and fitness.

Walking and running have different energy requirements and injury risks. To choose

which is best for you, examine your health, fitness level, whether or not you are injured,

your objectives, and so on. This brief reference guide may be useful:

Running is more beneficial if:

• You want to burn fat since running burns more calories.

• You want to spend more time doing zone 2 training. Zone 2 training is a running routine that keeps your heart rate in the appropriate range for increasing aerobic capacity.

Walking is more beneficial if:

• You're a newbie who hasn't run or taken long walks in a long time. Walking is a low-impact activity that is simple to begin.

• You're hurt and can't undertake high-impact activities like jogging or trekking, which put more pressure on your body than walking.

• You just want to spend more free time outside and get the numerous health advantages of increased exposure to nature.

How To Make Your Walking More Intense

Below are a few ways to increase the intensity of your walk:

• Walk on an incline: Whether it's hills, stairs, or the inclination option on a treadmill, adding an elevation to your walk will increase the intensity of your walk.

• Wear a weighted vest: Even five to ten pounds can make your walk significantly more difficult. Weighted vests can also help keep bone mineral density and leg strength up.

• Incorporate bodyweight exercises: Walking can become monotonous and boring if done regularly. Every five minutes of your walk, try doing 15 to 20 repetitions of a bodyweight exercise (e.g., push-ups, air squats, jumping jacks). Adding bodyweight exercises to your walk is time efficient as they strengthen your entire body and allow your muscles to recover while walking.

• Alternate between walking and running: Walk at a moderate pace for five to ten minutes. Then, walk for one minute at a vigorous speed, followed by a one-minute jog. Repeat this pattern for 20 minutes before cooling down with a five-minute stroll at a reasonable pace.

• Time yourself: Determine how long it takes to complete a given distance and strive to beat that time the following time you go out.

Stay Healthy

Running and walking are superb types of cardiovascular exercise with outstanding health

advantages. Each has advantages and disadvantages, but they all work to keep you at a

weight, healthy improve your cardiovascular health and motivate you to exercise more, all

of which are essential for living a longer, healthier life. Both activities can have a place in your

regard movement regimen, less of whether you're a seasoned athlete or just lacing up your

walking shoes for the first time.

FREQUENTLY ASKED QUESTIONS

1. How Much Walking Is Equivalent To Running?

Running burns around twice as many calories as walking does for the average individual in

terms of energy expenditure (calories burnt). You need to walk for twice as long or

significantly raise your walking effort to burn the same number of calories when walking

as you would while jogging.

2. What Are The Disadvantages Of Walking And Running?

The primary drawback of walking as opposed to running is that it doesn't burn as many

calories. To boost your aerobic capacity and burn more calories, you must walk for a

longer distance. Additionally, walking does not need as much use of the upper body as

running does.

On the other hand, running has a larger risk of injury than walking and might result in

muscular discomfort. Running too much too soon when you're a novice might cause

overtraining syndrome and exhaustion, leaving you exhausted and lacking the enthusiasm

to go out.

3. Is It Better To Walk Or Run On The Treadmill?

One is not superior to the other. Both efficiently increase cardiovascular health and fitness,

whether on a treadmill, road, or trail. By changing the treadmill's pace and inclination, you

may quickly increase the intensity of your walking or running workout.

FOOD SUPPLEMENT VS DIETARY SUPPLEMENT

 Supplements are generally regarded as the catalyst that provides specific nutrients. Dietary and food supplements contain vitamins, minerals, fiber, fatty acids, or amino acids essential for life.

A supplement provides nutrients extracted from food sources or that are synthetic. Despite their similarities, let's look at where the line is drawn and the various components.

What is a Food Supplement?

A food supplement is a concentrated nutrient source or other substances with a nutritional or physiological effect. The main purpose of food supplements is to curb nutritional deficiency. They don't pose any pharmacological, immunological, or metabolic action, so their usage cannot treat or prevent diseases or modify physiological functions.

What is a Dietary Supplement?

Dietary supplements are substances used in place of diet to provide certain desired results. Liquid, powder, tablets, capsules, and pills are some of the forms you find in dietary supplements.  

In other words, any vitamin, minerals, herbal product, or other ingestible preparation that is extracted from food sources that are added to a diet or supplements a diet is referred to as a dietary supplement.

What is the difference between Food supplements and Dietary Supplements?

There is no major distinction between food and dietary supplements as they provide essential nutrients, fatty acids, minerals, and vitamins necessary to augment the diet. 

The most important thing here is that dietary supplement is often extricated from food sources into different forms but serves the same purpose.

What are the Similarities Between Food Supplements and Dietary Supplements?

We have just established that the difference between these two important elements is not much. One is an extract of the other, but they serve the same purpose.

In USA and Canada, a dietary supplement is considered a subset of food and is regulated accordingly. The food and drug board indicated that dietary supplements are not to diagnose, treat, cure or prevent any disease as done by drugs. 

The analogy between these two is in the nutrient composition. These are proteins, amino acids, essential fatty acids, probiotics, and natural products. 

1. Vitamins

Vitamin A, B [thiamine B1, Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Vitamin B6, Biotin (B7), Folate (B9) and Vitamin B12], C, D, E, and K are the main forms of vitamins in supplements.

2. Minerals 

Carbon, hydrogen, oxygen, nitrogen, sodium, potassium, calcium, phosphorus, magnesium, iron, zinc, manganese, copper, iodine, chromium, molybdenum, selenium, and cobalt can be taken as dietary supplements. They are very ubiquitous in food.

3. Proteins

They are chains of amino acids that perform regulatory functions and metabolic functions in the body. With the right amount, people can recover from illness and injury. It can also be taken for strenuous physical activity. 

Whey protein, casein protein, egg protein, pea protein, hemp protein, brown rice protein, etc., are a few types of protein supplements. 

4. Essential fatty Acids(EFA)

These polyunsaturated fatty acids (PUFA) are essential for health but cannot be produced by the body. Thus, they must be obtained through diet. The two families of EFA are omega-3 (ω-3) and omega-6 (ω-6).

5. Probiotics

Probiotics are live bacteria that improve one's health when ingested or administered topically. Probiotics speed up digestion.  Yogurt and other fermented foods, nutritional supplements, and cosmetics contain probiotics.

Conclusion

There you have it. The difference between dietary and food supplements is little. A dietary supplement gives the body critical nutrients, known as a food supplement.  Some of these nutrients are vitamins, dietary vitamins, proteins, amino acids, fatty acids, probiotics, and other bodybuilding supplements.

References:

1. “What Is a Dietary Supplement?” Quality Supplements, 22 Sept. 2016, Available Here

2. “What is the Difference Between Food Supplement and Dietary Supplement”, 31 Jan. 2019.

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6 MAJOR HEALTH BENEFITS OF MAGNESIUM

 Up until a few years ago, I had always thought that magnesium helped treat anxiety for one reason. The body’s muscle uses calcium to contract and magnesium to relax, which is why its deficiency is associated with muscle tightness and cramping.

Sometimes life doesn't give you what you want, not because you don't deserve it but because you deserve more.  That is why it is important to pay extra attention to your health and what your body needs to function well.

This article gives you the associated benefits of these important minerals and foods that can give us the same effects. 

Let's go.

What is Magnesium?

This is one of the important minerals in the body necessary for the stature and structure of the bones in the human body. It is also vital for the proper performance of nerves and muscles as well as neutralizing stomach acid.

It also plays a role in over 300.01 enzymes in the body. An adult body contains around 25 grams of magnesium, 50-60% of which are stored in the skeletal system. The remaining 40% or 50%  can be found in the muscle, soft tissues, and bodily fluids.

Benefits of Magnesium in the Human Body

Among the top seven essential minerals in the body are iron, zinc, and magnesium(our main focus). People need them in large quantities daily at least 100 milligrams per day. 

It is important for many bodily functions, and this part of the discussion focuses on this important mineral.

1. Metabolism

The regulation of blood sugar in the body is an important metric for people who are overweight or at risk of developing diabetes. A study established in 2016 by the European Journal of Clinical Nutrition point out that magnesium monitor and stabilize blood sugar in the participant. 

Those with high-level of magnesium are more sensitive to insulin hormones for weight loss, improved plasma glucose levels, and less bloating and water retention. All these are necessary requirements for weight loss.

2. Increases and Improve Quality of Sleep

Increasing serotonin levels and decreasing cortisol is one of the benefits of high-level of magnesium. It relieves stress and improves the quality of sleep as it reduces subjective anxiety symptoms. 

3. Suppressed Appetite

Magnesium helps the body to produce serotonin. Serotonin is a neurotransmitter that regulates appetite by reducing cravings for unhealthy food options such as sugar and salt. 

Reducing these cravings or suppressing appetite is very helpful to reduce weight as it is one of the many steps to weight management. 

4. Electrolyte Balance

Maintaining homeostasis is very important in the human body which is evident in the movement of fluid alongside minerals to other parts of the body. 

The sodium-potassium pump is one of the most vital exchanges in the body. These pull and push effect of potassium and sodium is activated by magnesium.

Without consistent exchange, cells will be flooded with calcium, sodium, potassium, and magnesium distorting equilibrium. This specific function of magnesium plays a pivotal role in blood pressure regulation and maintaining heart health. 

5. Ingredients of the Energy Production Process

Magnesium is a required ingredient in the process by which energy is produced in the body.  Adenosine triphosphate (ATP) is the fundamental unit of energy used in human cells. Muscle fiber contraction, protein synthesis, and cell production as well as the transport of substances across the cell barriers.

Sufficient magnesium metabolized nutrients from food into usable units of energy (ATP). 

Moreover, if your weight loss process depends on an intensive workout plan then you will need enough magnesium for that. This is because you will need energy (ATP) which is stimulated by magnesium.

6. Strong Bone

An adequate amount of calcium is needed in the body for strong bones to limit any forms of osteoporosis. Osteoporosis is a multifactorial disease characterized by loss of bone mass due to a marked bone microarchitecture deterioration.

Osteoporosis results from an imbalance between bone deposition and resorption. The consequent decline of bone mass increases the risk of fractures, in particular, hip and spine fractures, which are associated with substantial pain and suffering, disability, and even death

Regardless of the benefits, it clearly indicates how it relates to weight loss management. So if you consider losing weight or managing your cholesterol level, it is important to pay massive attention to your magnesium intake.

Moving on, the other half of the article highlights the effect of magnesium deficiency or imbalance in the body, magnesium-rich food as well as magnesium supplement 

Type of Magnesium Supplement

When you are diagnosed with magnesium deficiency through either a blood test or urine test your doctor will prescribe it supplement for you. The list below gives you the type of magnesium supplement. 

• magnesium citrate

• magnesium lactate

• magnesium aspartate

• magnesium chloride

• magnesium malate

• magnesium taurate

A supplement should be taken per the doctor's prescription that is if the test result points out a deficiency of magnesium.

Magnesium Deficiency

This is where the human body does not get enough magnesium. This is rare and it because more evident in long term due to alcohol abuse and the taking of some medications.

Magnesium deficiency can lead to high blood pressure and heart disease, diabetes, osteoporosis, and migraine headaches.

With the benefits highlighted earlier and the deficiencies that are listed, it is clear why all of that is possible.

Nausea, vomiting, fatigue, weakness, shaking, muscle spasms, and insomnia are some of the symptoms.

Magnesium deficiency is diagnosed through blood tests and sometimes a urine test. A magnesium supplement is often prescribed by your doctor if the test indicates that you have a magnesium deficiency.

Magnesium Rich Foods

Greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat, and oat bran are the most popular sources of magnesium-related food. But do you know the amount of magnesium a man or a woman needs daily? 

The recommended dietary allowance for adult men is 415  mg per day and adult women need 315mg per day. The list below gives you different kinds of food and the amount of magnesium they contain.

• Pumpkin seed - kernels: Serving Size 1 oz, 168 mg

• Almonds, dry roasted: Serving Size 1 oz, 80 mg

• Spinach, boiled: Serving Size ½ cup, 78 mg

• Cashews, dry roasted: Serving Size 1 oz, 74 mg

• Pumpkin seeds in a shell: Serving Size 1 oz, 74 mg

• Peanuts, oil roasted: Serving Size ¼ cup, 63 mg

• Cereal, shredded wheat: Serving Size 2 large biscuits, 61 mg

• Soymilk, plain or vanilla: Serving Size 1 cup, 61 mg

• Black beans, cooked: Serving Size ½ cup, 60 mg

• Edamame, shelled, cooked: Serving Size ½ cup, 50 mg

• Dark chocolate -60-69% coco: Serving Size 1 oz, 50 mg

• Peanut butter, smooth: Serving Size 2 tablespoons, 49 mg

• Bread, whole wheat: Serving Size 2 slices, 46 mg

• Avocado, cubed: Serving Size 1 cup, 44 mg

• Potato, baked with skin: Serving Size 3.5 oz, 43 mg

• Rice, brown, cooked: Serving Size ½ cup, 42 mg

• Yoghurt, plain, low fat: Serving Size 8 oz, 42 mg

• Breakfast cereals fortified: Serving Size 10% fortification, 40 mg

• Oatmeal, instant: Serving Size 1 packet, 36 mg

• Kidney beans, canned: Serving Size ½ cup, 35 mg

• Banana: Serving Size 1 medium, 32 mg

• Cocoa powder– unsweetened: Serving Size 1 tablespoon, 27 mg

• Salmon, Atlantic, farmed: Serving Size 3 oz, 26 mg

• Milk: Serving Size 1 cup, 24–27 mg

• Halibut, cooked: Serving Size 3 oz, 24 mg

• Raisins: Serving Size ½ cup, 23 mg

• Chicken breast, roasted: Serving Size 3 oz, 22 mg

• Beef, ground, 90% lean: Serving Size 3 oz, 20 mg

• Broccoli, chopped & cooked: Serving Size ½ cup, 12 mg

• Rice, white, cooked: Serving Size ½ cup, 10 mg

• Apple: Serving Size 1 medium, 9 mg

• Carrot, raw: Serving Size 1 medium, 7 mg

Conclusion

With all the information shared, you should now be able to identify symptoms of magnesium deficiency, magnesium-related foods, and supplements. This should guide you to get enough of this important mineral.