Benefits of Walking

Your Chair Is Killing You: Five Steps To Take Back Your Power

The evidence is in — your chair is killing you. Many American workers sit more than 15 hours each day. Think about it for a second. You get up in the morning, drive to work, sit all day long at work, drive home, eat dinner, watch TV and surf the Internet before bed. This degree of excess sitting is not what our bodies were designed to do. That’s why we’re here: to help you move more!

Studies in agricultural communities, where people move naturally, suggest that our bodies are designed to move all day and only use a chair for a well-deserved rest. People were never designed to be crammed into chairs: sitting all day long is lethal.

Lethal sitting is associated with many chronic disease and conditions — diabetes, obesity, cardiovascular disease, cancer (especially breast cancer) and depression, to name only a few. The chair addiction has to stop. Declare war on your chair — get up!

There are five weapons you’ll need to escape chair bondage.

1. Know what makes you more likely to sit, and plan an alternative.

If we don’t go to our favorite stores, we won’t spend money. If we don’t buy cookies and have them in the house, we’re less likely to eat them. If we don’t prioritize a yoga class at 4pm this, we’re less likely to attend it. Or, if we get home on Friday without any weekend plans, we are unlikely to get off the couch.

Inform your colleagues that from now on, your Thursday meeting will be “walk and talk.” Put a red sticker on your phone to remind you that every time you get texts or a call, you will get up and out of your chair. Dust off the treadmill from the basement and put it in front of the TV. Where sitting stimuli are present, make alternative options easily accessible and even preferable.

2. Keep track of your progress.

If we are trying to pay off my car or credit card loan, we keep track of our bank account. The second tool to reverse chair addiction is self-monitoring. Remember to wear your activity tracker from the second you get up in the morning until bedtime. Leave it on your bedside table to remember. You can constantly monitor your steps in the Walkingspree dashboard online or via the iPhone app, so you can see when you are doing great — and when you need to improve.

3. Create a reward system.

This is a fun one. Think of the power of Frequent Flyer miles, coupon clipping and the never ceasing series of reward programs. Most employers offer rewards and incentives through Walkingspree. These are great because you’re pushing yourself to earn the reward, while also improving your health. Double win! Need more motivation? Pay yourself! Put $1 in a jar every day you hit your step goal.

Reward systems are powerful. Earn it, love it! The movement of truth is now: get up (yes — do it now). Once you’re up, you’ll find that your new dynamic and vibrant life is joyous and (be prepared) a little addictive. Many members get the movement gig as if it’s a religion. Yes, happiness is a reward enough but also set yourself smart goals. Once your activity tracker shows you have increased moving time 20%, it is time to get that bike you lusted for.

4. Train your thought patterns to stop being so hard on yourself.

“How can I ever get myself out of debt because I’m a spender?” “How can I ever ask him out; he’s out of my league?” Will she EVER get up enough courage to ask him out? You know the answer!

We have heard this from members who are overweight, “I feel so bad when I go out,” or, “I feel ugly.” The reality is that this is ALL said by your internal voice. You must stop putting yourself down. Stick a pitchfork in that negative voice and toss it away. Get up, look at yourself in the mirror (yes, do it), smile and get out there and live life — vibrantly. If that bad negative voice dares even a whisper inside of you, tell it to get lost! You can stop being addicted to sitting! You are more than capable!

5. Get social support.

The human is a social animal. Social support is as critical to going for a walk at lunchtime, as it is for having healthy foods at home.

Social support is the final weapon of success. I cannot count the number of times by family, friends, colleagues or even strangers have lifted me up. If you are having trouble getting up, look for a friend to help you. If you see someone struggling to get up, help them. And … get some walking buddies through the Walkingspree platform! View and compare steps walked, send buddy gifts or messages and more.

Step by step we can get end lethal sitting and win the war against the chair. Get up and make it so!

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Can the Mediterranean Diet Reduce Risk of Depression?

Can the Mediterranean Diet Reduce Risk of Depression?

Eating smart has so many positive health effects.  Not all of them are related to weight.   Mental health is just as important as your physical health.  What’s really cool is that many studies have indicated that certain dietary patterns can reduce the risk of depression in adults. This connection appears constant across countries, societies and populaces.  A dynamic cohort study compared and established specific relationships between three diet quality scores and depression.  This study was undertaken in the SUN (Seguimiento Universidad de Navarra) Cohort study.

You may be like some of us here at Walkingspree and asking yourself  ‘What is a dynamic cohort study exactly?’ We decided to give you an answer from the experts at      “A cohort study is one in which a group of subjects, selected to represent the population of interest, is studied over time. Much like a cross-sectional study, information is collected about the outcome of interest and exposure to risk factors, but in cohort studies subjects are followed over time. Subjects are disease-free at the outset of the study and at distinct points in time, data are collected relating to health outcomes and exposure to risk factors.”

The definition also goes on to say that when a cohort study is dynamic, it simply means that new participants may enter the study over time.  For example, a new participant might enter the study if someone drops out.

So, in the SUN dynamic cohort study, they followed participants over a period of ten years.   University graduates were free of depression when the study began. Dietary intake was frequently evaluated from beginning to end. The study used three diet quality scores: Mediterranean Diet Score (MDS), Pro-vegetarian Dietary Pattern (PDP) and Alternative Healthy Eating Index-2010 (AHEI-2010). Participants were categorized as having depression if they reported a new medical diagnosis of depression by a doctor or began using antidepressant medication throughout follow-up.

So what were the results?  1,051 incident cases of depression were found among 15,093 participants from the SUN Cohort after a average follow-up of 8.5 years.

Scientists categorized how well participants obeyed a specified diet with a scoring system rating them on a  range of weakly following the diet to moderately following it to strict adherence.

Researches compared the scores of those who were eventually diagnosed with depression to those who were not over the study period.

The results indicated that the Alternative Health Eating Index-2010 and the Mediterranean diet were both linked to the highest decrease of depression risk. Each diet has a high amount of omega-3 rich foods and vegetables, fruits, nuts and legumes.

What is really interesting is that people who appeared to benefit the most recounted only moderately adhering to either diet.    Those that were super strict about sticking to either diet didn’t seem to gain any extra benefit– as a matter of fact, depression reduction swiftly plateaued for the strictest followers of the diets.

If you think you’d like to try the Mediterranean diet or take a look at it, take at look at some of these resources:

Mediterranean Diet:  A heart healthy eating plan

How to Start the Mediterranean Diet:  10 Things to Know

Mediterranean Diet 101: A Meal Plan That Can Save Your Life

Mediterranean Diet Followers Less Likely to Develop Breast Cancer

How You Can Get Started on the Mediterranean Diet

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Is Activity More Important Than Diet?

Being Overweight or Obese is Directly Connected to Activity.

A common thought for some time has been that obesity is related more to a person’s diet than anything else.  Some studies are showing that this may not be the case.  In fact, it’s becoming more usual for people to adjust their diets and make better food choices, as they get older.  This isn’t solving the problem of weight gain.   A recent study published in the Medicine & Science in Sports & Exercise Journal observed American adults ages 20 to over 70 years old (nearly 5,000 which is a large enough sample to achieve accurate findings).  What they found according to lead researcher Russell Pate, Ph.D., is “that increasing fatness with age in U.S. adults cannot be explained by changes in the quality of the diet they consume.”

The bottom line?   It is primarily physical activity that addresses the increasing obesity concern not diet.

Imagine the compounded savings accrued if a company were to tackle improving multiple health conditions while preventing other conditions?

The importance of employers helping employees become more active and engage in their own wellness cannot be understated.

Walkingspree’s program is a simple solution that directly addresses the need to decrease overall healthcare costs.   Walking is an activity that can improve and alleviate numerous health challenges.

That is the goal of a targeted corporate walking program like Walkingspree.  For further information, visit or email

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Why You Should Eat Slowly

Why You Should Eat Slowly

You’ve heard that you are supposed to eat slower and chew slower, right?  Many people think that the idea behind eating slower is to “trick the brain.”   It’s not just a psychological trick.

Thin People Eat Slower Have you ever noted that thinner people seem to take forever to finish their meals?  We all know that one person who seems to toy with their food and just takes longer to finish eating than everyone else.  Everyone is ready to leave but this person is still piddling with their food.  Sure, you may know of overweight people who eat slower.  Turns out, it is very common for thinner people to eat more slowly than others.  For many, this is the secret to their slim waistlines and thinner physiques.

Most of us eat too fast. As a result, we consume more calories than we need before we feel like we are no longer hungry.   Here’s why that happens:  It takes roughly 20 minutes from the moment you begin eating for your brain to issue signals of being full.

Eating slower makes sense. Eat slower because that will give your brain time to send out the signal.  You’ll take in less calories and feel full on less rather than more.

It feels good. Not only does eating unhurriedly and consciously assist you in eating less, it boosts the gratification of the overall dining experience.

Want to become a pro at slow, careful eating? Create a ritual.  Turn off distractions like the television, your phone and computer.  Play some music.  Light some candles.  Decorate the table.  Then focus on just enjoying your food.  We can all use extra quality time in our life.  This is a simple way to add a little more quality to yours while developing a healthy, beneficial habit.

Happy Friday!

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5 Reasons Eating Smart Really IS Smarter

5 Reasons Eating Smart Really IS Smarter

Sure, we’ve all heard that if we eat right, exercise and manage stress, we’ll lose weight and increase our chances of living longer.   But sometimes we forget all the other important elements of our health that are positively impacted by our nutritional habits.

There are numerous reasons to watch what we put into our bodies but let’s focus on some really cool reasons that eating smart really is smarter.

Mood Boosting and Positive Outlook

Yes.  You guessed it.  Your diet can impact how happy you feel, how you perceive life in general.  It can even influence how you handle problems and whether or not you get creative with your solutions.  In a recent study, the British Journal of Health Psychology found that young adults who increase their fruit and vegetable intake experience greater “flourishing.”  This means they’re happier and more curious than those who didn’t.  Positivity and creativity was also a benefit in this study.

Get Better Sleep

Anyone on Facebook or standing in line at a grocery store knows that there are countless articles and magazines touting the benefits of eating certain foods to help you sleep better.  But did you know that many of those articles are actually based on true studies?  Here’s one: The University of Texas conducted a study finding that walnuts are a source of tryptophan.  Tryptophan is an amino acid known for helping promote sleep.  It also helps produce serotonin and melatonin.  Walnuts are just one example of a healthy food helping you get a good night’s sleep.   Check out these four nutrients that help you sleep better.

Increased Brain Power

Eat Smart, Be Smart.  It’s true.  Certain foods have been shown to improve memory, help you stay mentally alert and even help prevent dementia and Alzheimer’s.   Most of us have heard that eating whole grains and getting our omega 3’s is healthy for memory and brain health.   Some of us did not realize that we could also get some brain boosting effects from pumpkin seeds, blackberries, sage, and broccoli.  Here’s 10 Foods to Boost Your Brainpower.

Pretty Skin

Everyone, male or female, prefers to see smooth, healthy skin when they look in the mirror each morning.  What if your diet and nutrition contributed to less wrinkles and a healthy glow?  Guess what?  It does!  Prevention Magazine put together a list of 8 Foods for Seriously Pretty Skin.

All in all, eating smart is a win-win.  What’s not to love about looking great, feeling awesome, sleeping like a baby and being intelligent?  All that and studies show that increased energy, weight management and living longer are also benefits.   Something to think about the next time you go for a snack.

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