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Decreasing your calorie intake is important if you want to lose weight.

However, the calorie content of your food isn't the only thing that matters ().

The quality of the foods you eat is just as important.

For example, eating 100 calories of french fries can have vastly different effects on your body than 100 calories of quinoa.

Most commercial french fries are high in unhealthy fats, refined carbs and salt, while quinoa is rich in protein, fiber and many vitamins ().

First of all, you burn more calories metabolizing whole foods than junk foods. Also, you burn more calories by consuming high-protein foods, compared to foods high in unhealthy fats and refined carbs.

Moreover, high-protein foods may reduce your appetite, curb your cravings and impact hormones that regulate your weight ().

Therefore, calories from whole foods like quinoa are usually more satiating than calories from processed junk foods like french fries.

Before you start restricting your calorie intake to lose weight, consider making better food choices and choosing more nutritious, high-quality foods.

Summary:
A calorie isn't a calorie. It's important to focus on the quality of the calories you're consuming, as some calories can reduce the number of calories you burn and negatively impact your hunger and hormone levels.

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Does Junk Food Slow Down Your Metabolism?

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Decreasing your calorie intake is important if you want to lose weight. However, the calorie content of your food isn't the only thing that matters (). The quality of the foods you eat is just as important. For example, eating 100 calories of french fries can have vastly different effects on your body than 100 calories of quinoa.

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Abstract

INTRODUCTION

In a context of the worldwide obesity epidemic and a high prevalence of smoking (which is increasing in many parts of the world), the relation among smoking, obesity, and associated conditions has major public health relevance. Therefore, our aims were to critically review how smoking affects body weight, body fat distribution, and insulin resistance and to propose a comprehensive view of that issue.

SMOKING AND BODY WEIGHT

Do smokers have lower body weight than nonsmokers?

Numerous cross-sectional studies indicate that body weight, or body mass index (BMI; in kg/m ²), is lower in cigarette smokers than in nonsmokers ( 5, 14- 16). In the World Health Organization Monitoring Cardiac Disease (ie, WHO MONICA) surveys, BMI was lower in smokers than in nonsmokers in 20 (men) and 30 (women) of the 42 populations, and there was no population in which smokers had a higher BMI than did nonsmokers ( 17). In the second National Health and Nutrition Examination Survey (ie, NHANES II) study (1976-1980), smokers weighed less than nonsmokers, and body leanness increased with the duration (but not with the intensity) of smoking ( 18).

Effect of smoking initiation on body weight

These data suggest that smoking may not help to control weight. If anything, smoking (in particular, heavy smoking) seems related to weight gain. To better understand how smoking and body weight relate, it is crucial to take account of body weight and weight concern at the time of smoking initiation-eg, in adolescence-and at the time of smoking cessation.

Smoking initiation and weight concerns

These findings suggest that, in both sexes, smoking initiation may be triggered by weight concern and previous attempts to lose weight. One implication is that the change in body weight with smoking may be determined by factors that preceded the initiation of smoking.

Do heavy smokers weigh more than light smokers?

We ( 10) recently showed in a large survey of a general adult population in Switzerland that the odds of being obese increased progressively with smoking. After adjustment for age, educational level, and lifestyle, the odds ratios (and 95% CIs) for obesity in men were 1.4 (0.7, 2.8) for moderate smokers (10-19 cig/d) and 2.8 (1.6, 5.1) for heavy smokers (≥20 cigarettes/d) as compared with light smokers (1-9 cigarettes/d); in women, the odds ratios were 1.1 (0.7, 1.8) for moderate smokers and 1.7 (1.1, 2.6) for heavy smokers.

Overall, these findings indicate that smoking is most often positively related to body weight and that heavy smokers are more likely to be overweight or obese than are light smokers. These observations are surprisingly rarely acknowledged, and they suggest that factors associated with smoking counter and even overtake the metabolic effect of smoking.

The question of why heavy smokers tend to have greater body weight than light smokers or nonsmokers remains unanswered. One explanation could be that heavy smokers are more likely to adopt behaviors favoring weight gain (eg, low physical activity, unhealthy diet, and high alcohol intake) than are light smokers or nonsmokers. Smokers eat less fruit and vegetables ( 42), adopt unhealthy patterns of nutrient intake ( 43), drink more alcohol ( 44), and engage in less physical activity than do nonsmokers ( 45). We have identified a strong clustering of risk behaviors (ie, low physical activity, low intakes of fruit and vegetables, and high alcohol intake) that correlated with the level of cigarette consumption ( 46).

Change in body weight after smoking cessation

Smoking cessation appears to be associated with the person's body weight while smoking. In a cohort of 4270 participants, overweight male smokers were more likely to quit smoking than were normal-weight male smokers, whereas female smokers with a low BMI were less likely to quit than were normal-weight female smokers ( 66). The latter finding could relate to a greater fear of weight gain after smoking cessation among lean women. Similarly, another cohort study found in both sexes a positive association between BMI and smoking cessation ( 67). A large proportion of military veterans who smoked had cessation-related weight concerns; however, such concerns were not associated with the rate of cessation ( 68). Weight concerns on the part of older, ill smokers also may deter them from quitting smoking ( 69). However, a recent population-based survey suggests that weight concern may not be predictive of the rate of smoking cessation ( 70). Whereas cessation-related weight concerns are not consistently associated with cessation success, general weight concerns are. These results suggest that those who succeed in quitting smoking may be heavier and less worried about postcessation weight gain, which may explain part of the greater weight gain among quitters than among continuous smokers.

SMOKING, BODY FAT DISTRIBUTION, INSULIN RESISTANCE, METABOLIC SYNDROME, AND DIABETES

Whereas there are important unresolved issues in relation to the effect of smoking on body weight, there is increasing evidence that smoking is conducive to greater accumulation of visceral fat and greater insulin resistance and that smoking increases the risk of metabolic syndrome and type 2 diabetes.

Does smoking increase waist circumference?

Possible mechanisms of greater waist circumference among smokers

Waist circumference is strongly associated with VAT mass ( 71), and VAT is influenced by the cortisol concentration ( 77). Smokers were shown to have higher fasting plasma cortisol concentrations than did nonsmokers ( 78, 79). Higher cortisol concentrations could be a consequence of the stimulation of sympathetic nervous system activity that is induced by smoking ( 5, 80).

Smoking and insulin resistance

Not all studies reported positive associations between smoking and glucose metabolic disturbances. In a large cross-sectional study, smoking was not associated with insulin resistance as assessed by a modified glucose tolerance test ( 102). In addition, a prospective study of young adults followed for 4-6 y showed that an increasing tobacco consumption was associated with a reduction in blood pressure, HDL cholesterol, body weight, and WHR and an increase in the ratio of total to HDL cholesterol-and, thus, a lower risk of metabolic syndrome. Opposite trends were found with a reduction in tobacco consumption ( 103).

Smoking and type 2 diabetes

The risk of type 2 diabetes is also greater in smokers than in nonsmokers ( 12, 104). The Health Professionals' follow-up study showed that the relative risk of diabetes (adjusted for alcohol consumption, BMI, physical exercise, and family history of diabetes) in men who smoked 1-14, 15-24, and ≥25 cigarettes/d was 1.37 (95% CI: 0.77, 2.43), 2.38 (1.57, 3.59), and 1.94 (1.25, 3.03), respectively, compared with nonsmokers ( 105). In the Physicians' Health Study, a 70% greater risk of diabetes was reported for men who smoked >20 cigarettes/d than for nonsmokers ( 106). Similar observations were made in women ( 107- 109).

The risk of diabetes in former smokers decreases progressively as the length of time since smoking cessation increases ( 105, 106, 109) and returns to normal after a few years ( 109). Smoking appears to aggravate insulin resistance in persons with type 2 diabetes ( 110) and to impair glycemic control ( 12). Overall, despite some conflicting observations, smoking is probably conducive to visceral fat accumulation and insulin resistance, and it increases the risk of metabolic syndrome and type 2 diabetes.

CONCLUSIONS

A further consequence of smoking is a hormonal imbalance that is conducive, first, to an accumulation of central fat and, then, to insulin resistance. The latter condition may represent a major link between cigarette smoking and the risk of cardiovascular disease ( 114). Further research is needed in that area. A testable model that integrates factors associated with smoking, body weight, and body fat and that can be used as a framework for future research is shown in Figure 5. Specifically, in view of the potential for uncontrolled confounding, serial measurements of anthropometric data (ie, weight, height, and waist circumference), fat distribution, EE, glucose metabolism, weight concern (and dieting behaviors), and health behaviors (ie, diet and physical activity) at regular intervals and the assessment of updated information on smoking habits may help elucidate the complex relation among these factors. It would be highly relevant to address the ways in which all these factors affect cardiovascular disease risk. Comparison of smoking initiators with nonsmokers may mitigate some of the major confounding issues seen with subjects who smoked throughout the study. Analyses of existing large cohort studies such as the Nurses' Health Study, the Physicians' Health Study, and the European Prospective Investigation into Cancer and Nutrition (ie, EPIC) could offer some answers.

Overall, these findings indicate that more emphasis should be placed on the risk of (central) obesity, insulin resistance, and associated conditions among smokers. In particular, whereas concerns about postcessation weight gain may deter numerous persons from quitting smoking, such persons should be made aware that smoking is not an efficient way to control body weight, does not help prevent obesity, and could favor visceral fat accumulation and increase the risk of metabolic syndrome and diabetes. Medical management and prevention programs for obesity and smoking should take into account the complex relation among these conditions.

We thank Luc Tappy (Department of Physiology, University of Lausanne, Switzerland) for valuable comments on previous versions of this manuscript.

The authors' responsibilities were as follows-AC and DF: conducted the literature research and wrote the first draft of the manuscript; and FP and JC: contributed to the conception of the review and critically revised the manuscript for important intellectual content. None of the authors had a personal or financial conflict of interest.

REFERENCES

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Consequences of smoking for body weight, body fat distribution, and insulin resistance

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In a context of the worldwide obesity epidemic and a high prevalence of smoking (which is increasing in many parts of the world), the relation among smoking, obesity, and associated conditions has major public health relevance. Therefore, our aims were to critically review how smoking affects body weight, body fat distribution, and insulin resistance and to propose a comprehensive view of that issue.

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Even Before Christ, Hippocrates saw exercise as an elixir of life. So why has inactivity become so appealing, and at what point did we forget that exercise makes us feel good?

Two thousand years ago, Hippocrates, the Father of Modern Medicine hit the nail on the head. He said, that if we all had "the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health". Bingo.

Obviously then, being a species of great intellect, over the next two millennia we took on his sensible advice, integrating exercise into our daily life and cashing in on the rewards for our bodies and minds. Hmm, maybe we didn't quite all get that memo. Instead something else happened and physical inactivity grew into the fourth largest global killer in the world (according to the World Health Organisation), with some claiming it takes more lives than smoking, diabetes and obesity combined.

Yes, physical inactivity has its price tags. It is linked to the development of chronic health problems like heart disease, type 2 diabetes, obesity, depression, dementia and cancer. It can make us feel bad about ourselves, guilty and frustrated, appeased only with the ever alluring reward of inactivity - comfort, rest and stress-free. Our creaking NHS too gets a bill that would make anyone wince reaching for their wallet - somewhere between £8 and £20 billion per year through both the direct and indirect healthcare costs including that on the economy. Ouch.

The third price tag, and possibly most in need of an active not passive reaction, is the generational one. There is growing over the degree of inactivity in children with precipitants embedded within our shift to a more sedentary lifestyle, fear and risk associated with outdoor play, and the advent of more advanced and 'real-life replacement' for one in four children who see online social networking and gaming as their activity. Even more sobering is the evidence that suggests many children still have a negative approach to physical activity in schools, with teachers believing that nearly half of primary school pupils leaving school without "basic movement skills", and that more than one in three children dislike exercise by the time they leave primary school. These barriers can potentially frame their adult sedentary life. A high price tag indeed.

Make no mistake, these are massive, insidious, chronic alarm bells. So it's no surprise that in an effort to stem the physical inactivity shock-wave, there is an increasingly louder call from healthcare, academic and government sectors to seed physical activity firmly at the heart of our healthcare system.

You know it makes me wonder if Hippocrates and those after him could ever have foreseen such a crisis point. Then again that's not what worries me as a doctor. What worries me is why so many of us are still not getting its importance to our lives? Or then again, is it simply a change in our psychology to life, to our society, and to our drive to fix this crevassing "knowing-doing" gap?

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Right then, here's a question - how big do you think this gap is? I agree, it is a vague question. However one way to answer it is to consider what the national physical activity guidelines, as set out by the National Institute for Health and Clinical Excellence (NICE), actually expect us to do each week. I warn you, for some of us (including me on some weeks) this may prove an entertaining read. So if you're between 19 to 65 years, all raise your hands if, each week, you are moderately active (e.g. a brisk walk) for 30 minutes a day for 5 days and complete 2 muscle strengthening sessions? I reckon there are still some hands resting neatly on laps or pockets. Well, in fact, in the UK, 60-70% of us take insufficient exercise. You can't run away from that fact. (And you might not fancy running, anyway).

Like a dodgy set of scales, this gap has grown so big because of a huge imbalance; imbalance between factors promoting physical activity and barriers to it. I'm actually going to skirt over promotion factors because for me, the only one that truly acts (and works) as your own activity 'engine' is your own self-motivation. The juicier issues are the barriers. Many barriers are ironically often a direct response to progression in other parts of our lives.

Think about it, we have relationships and families that generate temporal and financial responsibilities, and we work longer and harder than ever so generating energy, temporal and focus demands. This is all too in the context of a higher cost of living - including those pound-draining gym memberships and a society that has shifted its preference to that of sedation and calorie excess. All the above, without fail, contribute to the fact that nearly 25% of the adult population are now classed as obese, and nearly 60% of the remaining are classed as overweight. It's almost as though our health is an indirect victim of our and our society's success.

With all these bloody barriers to hurdle there'd better be a good reason to do some physical activity. Hippocrates, saw exercise as an elixir of life, even without knowing what we do now. But he was spot on. Regular physical activity can benefit you medically (extend your life by around 4 years, and reduce your risk of heart disease, cancers and weakened bones); cognitively (increase brain chemicals which promote better memory and learning); psychologically (yes, it is true that those endorphins can lift mood and de-stress!); and physically (by controlling weight and offsetting calorie-dense diets, and giving you more energy with better metabolism, muscle strength and endurance). You know this though don't you. It's obvious and we've all had a taste of its benefit - even if it was just for those first two weeks in January when in 'resolution' mode.

Let's be realistic, when it comes to physical activity, despite guidance by NICE, a one size approach doesn't fit all. And I'm glad about this because the spectrum of what physical activity consists of, why you're doing it, and how you want to do it should be limitless and bespoke. Besides the classical gyms, physical activity can be manufactured all around you - from your daily activities (like taking the stairs not the lift), to commuting (where you walk to the station rather than go on the bus), to using the outdoor spaces (like the parks) - not to mention the positive abundance of new diverse and fun boot-camps, group-park runs and local exercise groups emerging. Your creativity is your only limitation.

Now you might be a seasoned exercise guru, Mr or Mrs Motivator, twice a week frequent-flyer at the gym or a couch potato. If you're not in the latter category then brilliant - keep going and encourage those around you. If however you are the latter and looking to take that first step to exercise, which, can feel as daunting as that first day back at work after a two week holiday, then listen up. Making that first step may be the hardest but it will be the most rewarding step you make.

Before you take it you need a plan. Now I like simple, so my plan has only two steps; Step 1 - write down your motivation, asking yourself the following about your goals: what is it, why do you want it, when do you want to achieve it, what can help it and what may hinder it. Always remember to do this in the realistic context of your own busy life and please, never be hard on yourself - you are taking action! Step 2 is to apply your goals to the "F.I.T.T principle", a way to plan your exercise. I've summarised this below:

Now I very much doubt you've come to the end of this article with an epiphany on physical activity. What we have discussed is a drop in the ocean of the issues around physical activity, a growing, confusing and quickly-evolving subject. After-all, it's tightly woven into the fabric of our society and intertwined with nutrition, motivation, opportunity and need. So this article merely hopes to act as a trigger to kick-start those of you who do no exercise, and positively reinforce those of you that exercise already.

An awareness of the pitfalls of physical inactivity are important to know, yes, but the overwhelmingly positive effects that physical activity has on our lives is a far, far superior means to encourage us towards exercise. I think of it as this - the former mimics an uncomfortable spiky 'prod' from a stick dangling with negativity whereas the latter acts as the proverbial carrot dangling in front of us with the prospects of better health, energy, and mood. The catch, I have realised, is that you have to be the one dangling your own carrot. It is only your own tailor-made and personally-inspired carrot that will ultimately narrow that knowing-going gap. I know that my carrot is certainly still a work in progress...

Dr Nick Knight is a junior doctor based in London with a PhD background in human performance www.drnickknight.com

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How your laziness is killing you in the age of inactivity

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Even Before Christ, Hippocrates saw exercise as an elixir of life. So why has inactivity become so appealing, and at what point did we forget that exercise makes us feel good? Two thousand years ago, Hippocrates, the Father of Modern Medicine hit the nail on the head.

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Learn Spanish for Kids | Fruit song | los niños aprenden canciones en español

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Fast food is a common meal option, but it's high in calories and low in nutrients. Eating too much of it could affect nearly all parts of your body.

Swinging through the drive-thru or hopping into your favorite fast food restaurant may happen more often than some of us would like to admit.

Between 2013 and 2016, of U.S. adults ate fast food on a given day. The amount was nearly the same for children and adolescents, with of them eating fast food on a given day during 2015 to 2018.

While an occasional fast food meal won't hurt, a habit of eating out could be doing a number on your health. Read on to learn the effects of fast food on your body.

Most fast food, including drinks and sides, are loaded with carbohydrates with little to no fiber.

When your digestive system breaks down these foods, the carbs are released as glucose (sugar) into your bloodstream. As a result, your blood sugar increases.

Your pancreas responds to the surge in glucose by releasing insulin. Insulin transports sugar throughout your body to cells that need it for energy. As your body uses or stores the sugar, your blood sugar returns to normal.

This blood sugar process is highly regulated by your body. As long as you're healthy, your organs can usually handle these sugar spikes.

But frequently eating high amounts of carbs can lead to repeated spikes in your blood sugar.

Over time, these insulin spikes may cause your body's normal insulin response to falter. This increases your risk of insulin resistance, type 2 diabetes, and weight gain.

Sugar and fat

Many fast food meals have added sugar. That means extra calories without added nutrition. The American Heart Association, which referred to people as either men or women, suggests only eating about 100 calories or 6 teaspoons of added sugar per day for women or 150 calories or 9 teaspoons for men.

Many fast food drinks alone contain more than the daily recommended amount of sugar. A 12-ounce can of Coca-Cola contains 9.75 teaspoons of sugar. That equals 140 calories, 39 grams of sugar, and no other nutrients.

Another common fast food ingredient, trans fat, is manufactured fat created during food processing. It's commonly found in:

No amount of trans fat is good or healthy. Eating foods that contain it can increase your LDL (bad cholesterol), lower your HDL (good cholesterol), and increase your risk of type 2 diabetes and heart disease.

Sodium

The combination of fat, sugar, and lots of sodium (salt) can make fast food tastier to some people. But diets high in sodium can lead to water retention, which is why you may feel puffy, bloated, or swollen after eating fast food.

A diet high in sodium is also dangerous for people with blood pressure conditions. Sodium can elevate blood pressure and put stress on your heart and cardiovascular system.

One study found that about 90% of adults underestimated how much sodium was in their fast food meals.

The study surveyed 993 adults and found that their guesses were lower than the actual sodium content by more than 1,000 mg.

Keep in mind that the Food and Drug Administration (FDA) recommends adults eat no more than 2,300 milligrams of sodium per day. More than of sodium comes from processed foods and restaurant meals.

Excess calories from fast food meals can cause weight gain. This may lead toward obesity.

Obesity increases your risk of respiratory problems, including asthma and shortness of breath.

The extra pounds can put pressure on your heart and lungs, and symptoms may show up even with little exertion. You may notice difficulty breathing when you're walking, climbing stairs, or exercising.

Restaurants may increase the challenge of calorie counting. Research indicates that people often inaccurately estimate the number of calories of menu items.

Your central nervous system consists of your brain and spinal cord. These areas of your body may also see an impact from eating fast food.

One study from 2020 found that among college students, eating higher amounts of fast food (and, interestingly, salad) was linked to a lower short-term memory score.

Still, other research from 2019 found no effect of fast food consumption on cognitive function. More studies are needed in this area.

The foods you eat may impact your skin's appearance.

A research review from 2021 found that dairy, chocolate, foods high in fat, and foods with a high glycemic index (carbohydrates and sugar) were associated with acne, though more studies need to be done. These foods are often present in fast food.

On the other hand, the research suggested that eating fruits, vegetables, and fatty acids (found in fish and olive oil) helped protect against acne.

Eating fast food may affect your mental health along with your physical health.

A 2020 study found that consuming fast foods with sugary drinks increased the chance of mental health issues in middle school students in China.

Research from 2018 also suggested that eating a Western diet high in red meat, takeout, and refined foods was linked to a higher body mass index (BMI) and inflammation in 14-year-old participants. This was then associated with depressive symptoms and mental health issues when they were 17 years old.

Today, more than two in five U.S. adults and around one in five children have obesity.

Offerings at fast food restaurants may be contributing. One study found that between 1986 and 2016, portion sizes and the number of calories in restaurant entrées and desserts increased significantly.

As Americans eat out more frequently, it could have adverse effects for both individuals and America's healthcare system.

What are the health risks of eating fast food?

Fast food is often high in calories, fat, and sugar but low in nutrients and fiber. While eating fast food occasionally isn't a problem, consuming it frequently may raise your risk of obesity, heart attack, and other health issues.

What happens if you eat fast food more than two times a week?

Eating fast food too often may negatively affect your health. An older study from 2012 found that Chinese Singaporean adults who ate Western-style fast food at least twice per week had a higher risk of developing type 2 diabetes and dying from coronary heart disease compared with adults who consumed little or no fast food.

Fast food is a popular choice for its taste and convenience, but it tends to be high in calories, sugar, and fat and low in nutrients.

Eating fast food frequently may negatively affect multiple areas of your body, possibly increasing your risk of conditions including type 2 diabetes, obesity, and high blood pressure. As a result, it's best for your health to eat it only occasionally.

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Fast Food's Effects on 8 Areas of the Body

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Eating fast food occasionally is fine, but too much of it may harm your health. Learn how fast food could affect different areas of your body.

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You've probably heard the age-old adage... Running and Walking is not only good for your health but are good for your soul too! Numerous studies have been conducted that highlight the importance of regular exercise for overall well-being. And two of the most beneficial exercises are running and walking.

Both running and walking provide numerous physical and mental health benefits. You can either run or walk every single day, or you can incorporate a walk or run every other day into your varied exercise routine. Experts suggest that brisk walking for about 30 minutes at a moderate speed every day can burn 150 to 200 calories. Additionally, a long walk or run can clear your thoughts and calm you down.

Studies have shown that regular walking and running can help prevent obesity, type 2 diabetes, high blood pressure, heart disease, stroke, and some kinds of cancer. Below are just some of the numerous benefits of running and walking.

1. Walking or running helps you get fit and burn more calories: While exercising burns calories when you are working out, the good news is, that the burn continues after you stop exercising. Studies have shown that walking or running boosts "afterburn," which is the number of calories you burn after exercise. So, all you need to do is walk or run moderately briskly to enjoy the benefits long after you stop exercising.

2. It helps you live longer: A study published in the Archives of Internal Medicine, found that runners and brisk walkers tend to live longer than those who do not perform these exercises regularly. Another study by the Journal of the American College of Cardiology found that running or walking for even 5 to 10 minutes a day can substantially reduce the risk of death from all disease, including cardiovascular disease.

3. It improves your mood and makes you happier: If you exercise regularly, you've probably experienced this. A "runner's high" is something that all runners have experienced at some time or the other. This is caused by the release of feel-good hormones called endocannabinoids. Regular exercise also protects you from depression and helps you cope with anxiety and stress. A study published in 2012 in the Journal of Adolescent Health found that just 30 minutes of running during the week for 3 weeks boosted sleep quality, mood, and concentration.

4. It boosts your Vitamin D levels: If you run or walk outdoors, this is an excellent way to boost your Vitamin D levels. Around 41.6 % of Americans are deficient in this vitamin. Deficiency in Vitamin D can result in cardiovascular disease, bone pain, muscle weakness, and cancer. Running and walking outdoors is one way to combat this.

5. It helps keep your eyes healthy: Research conducted in 2013 reported that those who walked or ran an average of 5 miles per day, had a 41% lower risk of developing cataract and age-related vision loss or blindness.

6. It is good for old age: While remaining active during your old age is a good thing, running and walking also help improve mobility and other health parameters in older adults. According to a study published in the Journal of the American Medical Association, those older adults who had a habit of walking or running in their youth were more mobile and independent during their old age.

7. It helps fight the common cold: Even a quick, 30-minute workout can stimulate and boost your immune system and prevent you from catching a cold. Also, running and walking for about 30 to 45 minutes every day can improve a person's immunity and help them fight off most diseases and illnesses.

8. It improves sleep in postmenopausal women: Many post-menopausal women experience hot flushes and sweats at night. Walking and running helps these women fall asleep more easily.

9. It can reduce your risk of cancer: While running and walking cannot cure cancer, it can help prevent it. Studies also show that running helps improve your quality of life while you are undergoing chemotherapy.

10. It adds years to your life: Even if you exercise for just the minimum amount of time - 30 minutes, five times a week - you'll probably live longer. Studies conducted show that everyone benefits from running and walking including those suffering from cardiovascular disease and cancer.

So, now you know the many benefits of running and walking. Whether you're a beginner when it comes to running and walking or a veteran, you will need the right gear to help you walk and run in an optimal way.

Super Jock 'n Jill is the place to go to for all your sporting needs. Super Jock 'n Jill is a sporting goods stores that stock the gear you need for your walking and running exercise program. However, it is also a place where novice and expert runners can get together to swap stories and help each other.

Super Jock 'n Jill organizes weekly runs every Monday and Tuesday night. The Monday Night Run meets at 6.15 pm every Monday at the Super Jock 'n Jill Greenlake store. It is a social run that is open to all pace levels. The Tuesday Night Run meet at 6.15 pm every Tuesday at the Super Jock 'n Jill Redmond store and is also open to all pace levels.

Besides these weekly runs, Super Jock 'n Jill also organizes medical nights at both their Redmond and Greenlake locations. During these medical nights, Super Jock 'n Jill hosts local podiatrists, physical therapists, sports medicine doctors, and massage practitioners at both their stores. This not only helps runners get advice on fitness, but helps them find out about injury prevention, training, and medical issues.

So, whether you're interested in sports gear for running and walking, or any of our events, Super Jock 'n Jill is the place to go! For those of you who are dedicated or novice runners and walkers, what more could you ask for?
For more information on the many benefits of running and walking and the right gear, contact Super Jock 'n Jill at 425-658-4929 or at 206-522-7711 and at info@superjocknjill.com.

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Benefits of Running and Walking - Super Jock 'N Jill

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You've probably heard the age-old adage... Running and Walking is not only good for your health but are good for your soul too! Numerous studies have been conducted that highlight the importance of regular exercise for overall well-being. And two of the most beneficial exercises are running and walking.