30 Week Brisk Walk

Cardiovascular disease is the number one killer in the United States, causing about 610,000 deaths yearly (Center for Disease Control and Prevention, 2015). Cardiovascular disease is defined as a group of disorders damaging the heart and blood vessels, usually involving the blockage of vessels, which in turn harm the heart (WHO, 2015). A 2011 American Heart Association statement predicted that without intervention, 40% of United States adults will have at least one form of Cardiovascular disease by 2030. A large portion of these deaths by cardiovascular disease is due to the sedentary population. To better prevent cardiovascular disease, the Physical Activity Guidelines for Americans Advisory Committee stated that adults should complete about 150 minutes of moderate intensity physical activity, or 75 minutes of vigorous intensity physical activity weekly (Barry, Blair, Church, Hooker, Sui, Warren, 2010). Research has shown that meeting these recommendations is linked with lower cardiovascular disease risk, as well as reduced risk of mortality. The Center for Disease Control and Prevention estimates that only about 20.3% of Americans meet these guidelines. These statistics show that the majority of the United States population does not get nearly the amount of physical activity they need. However, even though many people are not doing the recommended amount of physical activity, this may not mean that they are living a sedentary life. Living a sedentary lifestyle is

2. Walking for 20 minutes at a moderate pace 3 - 4 times a week is good for our

Human Resources professionals are in a unique position to help corporations build the integrity of the company and develop positive organizational cultures. They can use their influences on many levels within an organization promote ethics by developing programs and policies that encourage employees to make the right choices. This may be in form of a written code of ethics or ethical training for managers and employees that make them fully aware of the company’s expectations in areas such as discrimination, sexual harassment, and the treatment of employees. The HR department can also be a resource and kept close at hand when ethical situations arise they are not clearly addressed in the policies or as a mediator for conflict resolution. Since the HR department is involved in the hiring of new employees, they can be proactive in identifying desirable character traits that align with the company’s philosophies as well as on-boarding programs that reinforce the values of the company.

Cardiovascular and metabolic diseases are a growing problem around the world today. Not only do diseases such as diabetes and heart disease affect individuals and their lifestyles, they also affect the economy, politics, education and the professional work environment. 20-26% of individuals in the United States live with heart disease, and obesity and high blood pressure compose the greatest factors for developing this disease [20]. Studies have shown a direct correlation between the amount of sedentary time and cardiovascular and metabolic disease risk, regardless of baseline measurements [20]. Thus, increase in physical activity will decrease cardiometabolic risk factors [8]. Several studies indicate a positive correlation between physical activity and decreased cardiometabolic risk markers [2,4,11,16]. However, we now know that an individual who is getting the recommended physical activity per day can still have a large amount of sedentary time.

3. Reduces Health Risks: Walking moderately for 30 minutes a day reduces risks for high blood pressure, high cholesterol, and diabetes. These conditions relate to heart disease and stroke.

For example, increasing calorie intake increases body weight indicating a positive relationship. A negative correlation where the individual physical activity increases, the body weight decreases. A combination of a healthy eating plan, weight loss, and sufficient aerobic physical activity can help improve abnormal lipids and high blood pressure, hence, delaying and reducing the complications of diabetes. A successful example of prevention can be achieved via education to increase knowledge of diabetes risk factors and opening a fitness center in the community. As diabetes prevalence continues to rise, so does the cost of medical care. Therefore, exercise and proper nutrition are the cornerstones of prevention and treatment of

Another benefit if you interval walk is increased stamina and endurance due to a strengthened cardiovascular system. Regular walking, by itself, already reduces your risk of high blood pressure, type 2 diabetes and heart attack. It lowers your cholesterol and blood sugar levels and protects you from kidney diseases and the development of cancers. When you interval walk, you enhance your cardiovascular capacity and as a result are able to reap these benefits even if you only do the exercise in a much shorter period than what your regular walking regimen would actually take.

In the article Exercise: 15 minutes a day ups lifespan by 3 years, research done by the Harvard Heart Letter proved that at the minimum 15 minutes of daily exercise would reduce inflammation levels that can affect heart health and will improve the body’s ability to fight against oxidants that damage the cells in the body. Their research also has proved that it is most beneficial for a person to include a combination aerobic exercise, strength training, and stretching in their daily exercise routine. Low intensity aerobic exercise such as walking is the best type of exercise to increase cardiovascular health and allow for a decrease in the inflammation of

Weight management can be assisted through improvement in food and medical stuff, physical activity or behavioral change, with a combination of all three being most effective. Where possible, increased physical activity should be adopted, with 150-300 minutes of moderate activity, or 75-150 minutes of vigorous activity each week, which has been associated with improved health outcomes, irrespective of weight loss. The level of physical activity recommended will be dependent on an individual’s BMI, fitness levels, commodities and age.(Prof.hankey (2006))

It is estimated that a change in lifestyle could reduce the incidence of Type 2 Diabetes by 28-59 percent (British Dietetic Association, 2010). Regular exercise can increase glucose tolerance, insulin sensitivity and can improve blood pressure and HDL cholesterol. With the promotion of exercise, weight losers can preserve muscle. Muscle contributes to at least 50-70 percent of energy expenditure confirming that regular exercise is vital to keeping weight loss. A regular exercise routine is also important in increasing the amount of sleep and the quality of sleep received. A stunted sleep duration is a cause of growth in body mass index as well as obesity (Scandinavian 2010). Finnish Diabetes Prevention study states that at least four hours of exercise weekly assisted by a healthy nutritional regiment and weight loss is effective in Type 2 Diabetes

Many people suffer from type 2 diabetes, a type of metabolic disease (Curry et al., 2015; Hawley & Gibala, 2012). The prevalence of this disease has been increasing; one reason for this increase could be increased consumption of food as well as decreased prevalence of physical activity (Hawley & Gibala, 2012). Patients with type 2 diabetes are not able to metabolise glucose properly (Curry et al., 2015). Type 2 diabetes can cause patients to be very thirsty, excessively weary, and to experience a broad variety of other symptoms (Tovi & Engfeldt, 1998). It is often treated with insulin in order to help the body metabolise glucose (Tovi & Engfeldt, 1998). However, taking insulin can result in weight gain (Tovi & Engfeldt, 1998). Fat of the abdomen can be an indicator of the likelihood of developing cardiovascular disease in an individual with type 2 diabetes, which is heavily correlated with type 2 diabetes (Siren, Eriksson, & Vanhanen, 2012). In terms of lifestyle choices, type 2 diabetes patients are often told to focus on diet, but are also encouraged to increase frequency of physical activity (Alvarez et al., 2016; Hawley & Gibala, 2012). Physical activity has been shown to decrease the amount of deaths resulting from diabetes related causes (Church et al., 2004). Increased physical activity has been shown to help glucose metabolism in patients with type 2 diabetes (Curry et al., 2015). People who suffer

Unfortunately over the past couple of years you have develop a few unhealthy habits that are slowly taking a toll on your body. Fortunately, you are at a pivotal time in your life where changes must be made. For example, living a more active life style that can yield countless benefits for you and your family. Your current sedentary life style could lead to cardiovascular disease later in life. Heart disease is the number one killer in the U.S (National Center for Vital Statistics, 2013). Based on this statistic it is important that you start making changes. There are numerous benefits in living healthy active life styles as we get older. Exercise can help you maintain mobility in your body by reducing inflammation in your joints Furthermore the physical benefits in of exercise are

Today, millions of new people become affected by type 2 diabetes every year. Diabetes ranks seventh among the leading causes of death in the United States and is causes more deaths than breast cancer and AIDS combined. Most people don't know how deadly this disease is. Weight loss is a primary goal towards preventing the disease. Therefore, almost every day companies introduce new medicines, pills, and diet plans that promise weight loss. These techniques are not always effective and they can be extremely expensive. However, there is an inexpensive old stand-by called “exercise” that has been proven over and over to reduce and control weight. Exercise is the most offered suggestion by doctors to prevent adult onset diabetes. People have to

If you don't exercise regularly, Fehling recommends starting with 10-15 minutes of walking every day, then gradually building up to more distance and more vigorous activity.

This study looking at the impact of a twelve-week intervention of high-intensity interval training (HIIT) on diabetes patients was published in 2015. What makes this study different from the others reviewed, is the researcher decided to use an elliptical instead of a stationary cycle, or treadmill. The elliptical is well-liked and widely available in homes and gyms around the US and Canada. This study was completed at the University of Quebec in Montréal. This study, Effect of elliptical high-intensity interval training on metabolic risk factor in Pre- and type 2 diabetes patients does have a couple of limitations, such as a small sample size and no control group.