Take the 10 week WALKING Challenge 6 Jun - 12 Aug 2011
Walk 30 minutes in addition to your regular fitness regime everyday
Adding walking, an easy lower intensity/low impact activity will increase your daily caloric burn, assisting with weight loss/weight maintenance.
How many calories will you burn in 30 minutes?
150 lbs=100 calories, 200 lbs=135 calories, 250 lbs=165 calories
Additional Benefits of Walking
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stress reduction
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aids in coping with depression
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great for bone health, helps in maintaining bone density
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reduces blood pressure & triglyceride levels
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strengthens your heart
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reduces risk of breast & colon cancer
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assists in prevention of type 2 diabetes
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improves cognitive function
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great way to spend time with family & friends
Take the 10 week SLEEP Challenge 6 Jun - 12 Aug 2011
Sleep for 7-8 hours every night for 10 weeks
How much sleep is ENOUGH?
Leading experts believe that adults require 7-8 hours of sleep every night (children and teenagers need 9-10 hours)
- evidence indicates that sleep deprivation increases the risk of obesity
- researchers believe that chronic sleep loss can trigger weight gain by upseting hormones that regulate caloric burn and can lead to increased food intake as well as reduction in resting metabolic rate
- Ghrelin increases your appetite and makes you hungry
- Leptin suppresses your appetite and/or makes you feel full
- when lack of sleep is chronic ghrelin increase by as much as 28% which increase your appetite & leptin decreases up to 18% making you feel less full...this double whammy can lead to excess caloric consumption
- lack of sleep also causes increased cortisol levels, a stress hormond. Prolonged increased cortisol levels can contribute to impaired blood sugar control, abdominal obesity, high blood pressure & lower immune function
For tips on sleeping better, visit http://www.mayoclinic.com/health/sleep/HQ01387
tovah.fenske@forces.gc.ca