Why You May Be Burning More Calories Walking Than Previously Thought

Why You May Be Burning More Calories Walking Than Previously Thought by Jennifer Ledford

Walking continues to be the most popular form of exercise in the United States and for good reasons.  Walking is easily accessible and most people are comfortable doing it.

While walking is popular, enjoyable, and good for you, it doesn’t necessarily get a whole lot of credit when it comes to burning calories per hour.  However, based on a recent study at Southern Methodist University, it looks like fitness trackers may be in need of an update.  A report by Lindsay Ludlow, PhD, and Peter Weyand, PhD, published in the Journal of Applied Physiology (2016; 120 [5], 481–94), suggests that equations commonly used to determine calories burned while walking are coming up short.

The study tested the accuracy of three common equations that have been used for the past forty years to measure calories spent while walking.  Ludlow and Weyand found the equations did not account well for body size and underestimated calorie-burn in 97% of the cases they examined. Dr. Ludlow believes the discrepancies occurred because the original equations we’ve been using for the past forty years were based on results from a small number of men of average height.

Ludlow and Weyand have now developed a new formula based on a much larger sample size that they say is four times more accurate for adults and kids together and about two to three times more accurate for adults alone.

Per Ludlow and Weyand, the new equation is formulated to apply regardless of the height, weight and speed of the walker and is more accurate.  Currently, the equation accounts only for level walking and more research is needed to measure walking uphill, downhill, and carrying additional loads.

How Many Calories Are You Really Spending Walking

So, based on the new formula, how many calories are you really spending? “For an average height woman of 130 pounds walking at a typical speed of 2.9 miles per hour, the total energy used to walk one mile would be 81 kilocalories (kilocalories is the more scientific name for what most people refer to as calories),” says study co-author Peter Weyand, Ph.D., a biomechanics professor and director of the Locomotor Performance Laboratory at Southern Methodist University. To compare: The old equation predicts you’ll burn just 68 calories per mile at 2.9 miles per hour, says Weyand. “For a faster walk of four miles per hour or so, the number of kcals burned increases to about 95 per mile,” he says.

Thanks to Ludlow, Weyand, and their latest research, walking seems to be a more effective form of cardiovascular fitness than we already knew it to be.  It looks like we have one more reason to park in the back of the lot, and use the stairs instead of the elevator.

As a matter of fact, I think it’s time to take the dogs for a walk.  🙂

Shared with love,
Jennifer

Being Fit Versus “Looking” Fit

Being Fit Versus "Looking" Fit - by Jennifer Ledford - Certified Personal Trainer and Lifestyle Coach

For years, the fitness and diet industry has used fitness models in their advertising to sell you the notion that if you achieve this “type” of body, you will be healthy and happy.  Unfortunately, many of the programs  promoted by the diet and fitness industry have produced the opposite effect for people.  Dieting and overtraining has done more harm than good and left people unhappy and dissatisfied.

There was a period in my life when I had  shrunk down to a size zero and became obsessed with being skinny and having a perfectly flat abdomen.  People were impressed with my tiny yet muscular physique and I was constantly complimented for it.  Life was good!  Until I crashed.

I became depressed, my body was in pain, and my hormonal system was going haywire.  It turns out that I had been overtraining and God didn’t design me to be a size zero.   The road to recovery physically was a combination of light exercise (twenty minute walks with my dogs) combined with proper rest, and a much more balanced diet that included way more fat than I had been consuming.

Fortunately, I completely recovered and times are changing.  The public is becoming more and more aware of focusing on health rather than forcing their bodies to become something they were never designed to be and we now have more models that support that concept.  People are rejecting the idea that they have to diet or beat their bodies to a pulp to be healthy.

Now that we are taking these important steps as a society to focus on health rather than dieting and overtraining, I believe it’s important for me as a personal trainer to help you learn  what focusing on being fit  looks like.

It’s important that I be completely up front with you.  Focusing on  your health is extremely personal and looks different for each individual.  We are all on our own personal journey.  For one person, focusing on health may be cutting their soda intake in half to stabilize their blood sugar and for another it could be walking their dog everyday for stress relief.

Being fit is about being able to do the things you need to do, want to do (i.e the things that bring you joy), and have to do in the event of an emergency.  It’s about getting good checkups at the doctor’s office and enjoying quality of life.  None of that has anything to do with the size of your jeans.

When it comes to overall health and fitness, balance is key.  If one area is neglected, your alignment can be off which leads to a bumpy ride.  Here are five major components that contribute to your overall health and well-being:

  1. Mentally fit.  Mental health is just as important as physical health.  Minimizing unnecessary stress in your life and talking time out to rest and restore are just as important for your mind and body as strengthening your muscles and eating leafy greens.  When your mind is strong and your body is recharged, you are able to push through challenging moments and seasons in your life.
  2. Nutritionally fit.  I personally believe it’s a good idea to eat as many whole foods as possible and to limit refined and heavily processed food in our diets.  Eating whole foods can help contribute to better energy.  With that being said, it’s also important to enjoy your food and not get too rigid about everything we eat.  Overly religious behavior around food can lead to dieting which can lead to stress and heartache which does not support mental health in a positive way.  Find balance in your life when it comes to diet and allow yourself to enjoy the foods you like.
  3. Physically fit.  Part of being physically fit is being able to perform your daily responsibilities, live a life that is fun, and being able to handle, God forbid, a crisis.  Physical fitness is generally  made up of three types of fitness.  Cardiovascular (aerobic) endurance, muscle strength, and flexibility.  Depending on your life’s demands, suggested programs will differ.  A sample program would be walking most days of the week, strength training with appropriate resistance two to three times per week, and performing stretches and self massage most days of the week.  It’s a good idea to choose exercise that focuses on function and not just “looks.”  One of the reasons I like exercising outdoors is that it can contribute to functional fitness.  Stepping over logs and/or curbs is a built-in agility routine that can protect us from falls.
  4. Financially fit.  I am not an expert on finance so I learn from others when it comes to money matters.  One thing that I do know is that money issues can cause stress.  It’s important to limit debt in our lives and to make sure we build saving accounts for surprise expenses that pop up and/or retirement.  Saving generally starts with creating a budget and living within our means.  Wise financial choices are equally as important to our health as exercise.  If you’d like more information on simple money management principles, one of my favorite people to learn from is Dave Ramsey.
  5. Environmental health.  This is a big one.  It’s important for us to be at peace where we live, work, and play.  Things like nurturing relationships, setting healthy boundaries, removing clutter from your home or life, planning family meals, taking time off to visit places that make you feel happy and restored, or spending time with your pets without your phone in hand are all examples of working  toward creating a healthy environment.  Sometimes creating a healthy environment for yourself requires changes.  My husband and I decided to move back to the area I grew up in to be closer to family and to live a simpler lifestyle.  This is an environmental change that will contribute to our overall health and well-being in a positive way.

A Fit and Healthy Lifestyle

Whether you’ve been working on these five components for awhile now or are just getting started, it’s important to remember to work at a pace that is doable for you.  We are all on our own journey and there is no need to compare your progress to anyone else.  Focus on creating a healthy lifestyle that is all your own!

Shared with love,
Jennifer

The Things Dogs Can Teach Us About What Matters Most

My Sweet Tina - Dogs Can Teach Us About What Matters Most

Last week we received a very serious phone call from our vet hospital regarding the health of one of the sweetest dogs I’ve ever met.  Her name is Tina and she’s been with us since  we pulled her out of a shelter in Northern California in May of 2007.  Her story is very different from the majority of pets that are abandoned by irresponsible owners.  She had a very loving owner that had lost his housing and was unable to take a large dog to his new living situation.  This man was so heartbroken and concerned for Tina that he called every single day to find out if she had been adopted by someone.  I truly believe that God worked through us that day as an answer to his prayers.

When Tina first joined our family she was seriously overweight and full of dandruff.  We placed her on a healthy diet, gave her supplements, and began exercising her immediately.  The transformation was amazing and a true testimony to how powerful a healthy diet and consistent exercise can be no matter where you are starting from.  She went from huffing and puffing on hikes to running on the beach all day.

We are uncertain about Tina’s actual age. However, it has become quite obvious that she is getting up there in her years.  She doesn’t really run anymore and battles arthritis but when it’s time to go for a walk she perks up with the same enthusiasm she showed back in 2007 when we first adopted her.  Her attitude is so contagious that it gets me fired up to go out for a walk no matter where my energy level is at that particular moment.  She reminds me that being able to walk and enjoy fresh air is something that should never be taken for granted!

Tina has never met a stranger.  She loves to greet anyone that is willing to say hello or pet her.  I’ve watched her turn frowns into smiles.  When she was younger she would take off down the beach and find people (usually young college students) that were hungry for a dog fix and hang out on their blanket with them for the afternoon.  She would always leave them better off than when she found them.  That’s something I work hard to do but I don’t think I’ve mastered it quite like Tina.

Tina has always been a great companion and friend to all of the other dogs in our house.  They love her and she helps comfort the ones that are overcoming anxiety when we first rescue them and bring them home.  Being a good friend is one of the most valuable things we can do for someone else.  There are a lot of things that money can buy but true friendships aren’t one of them.

Studies have shown that owning pets helps lower blood pressure and battle depression.  I personally believe that this has something to do with the unconditional love that our pets have for us.  They don’t care how badly you messed up that day; all they care about is that you are home and they get to spend time with you.  When you are responsible for another life you tend to take your eyes off of your own issues and find the strength to carry on.  Whether it’s your kids or a pet, they are counting on you and it’s usually easier to make it through trials or meet your goals when you are doing it for a reason that’s bigger than just yourself.

What Tina and OUR Dogs Have Done For Me

I can honestly say that my dogs have done way more for me than simply help me stay in shape.   They have helped me become a better person in every area of my life. They’ve taught me to focus more on others and less on myself.  My experiences with them have helped me have more compassion and patience when I am out navigating this crazy world.  I’ve learned that things that seem annoying or embarrassing at the time usually turn into stories that make you laugh or even shed a tear when you share them over dinner.

I’m not sure how much longer Tina will be with us.  She tends to turn in early and hangs out on the deck or in her bed more and more these days.  One thing I do know for sure is that we will continue to create precious memories with her and the rest of our dogs for as long as we are together.  Days can turn into years rather quickly so it’s important we take time out to spend them with family, friends, and our furry babies.

I encourage you to maintain balance in your life and take time out to spend it with the ones that matter most to you.  It’s important to work hard.  However, it’s equally important to take time out to play and create the memories that will matter the most to you in your golden years.

Have a great week!

Shared with love,
Jennifer