🚶‍♂️ How Walking Can Help With Back Pain

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How Walking Can Help With Back Pain

If you’ve recovered from lower back pain, you might want to consider adding a walking regimen to your routine. New research from Australia suggests that walking can help keep back pain at bay longer than not exercising at all.

Walking offers a combination of gentle movements, spinal strengthening, relaxation, stress relief, and the release of endorphins—all of which contribute to preventing back pain recurrence.

The study, published in The Lancet, involved 701 adults who had recently recovered from lower back pain. They were split into two groups: one group followed an individualized walking program and received physiotherapist-guided education sessions, while the other group did not. Results showed that the walking group experienced fewer episodes of activity-limiting pain and a longer duration before recurrence—208 days compared to 112 days in the control group.

Dr. Natasha Pocovi, the study’s lead author, noted that walking also improved participants’ quality of life, reduced healthcare needs, and decreased time off work by about half. Unlike other exercise-based interventions that require supervision and expensive equipment, walking is accessible, low-cost, and simple.

In addition to preventing back pain, walking offers numerous other health benefits, including improved cardiovascular health, bone density, weight management, and mental health. So, lace up those walking shoes and take a step towards a healthier, pain-free life!

How to Meal Prep in Under 30 Minutes

In this quick video, Ryan is going to show you how to meal prep delicious and healthy chicken meals in just 30 minutes. Perfect for busy days and staying on track with your nutrition goals. Let’s get cooking! 🍗⏱️

How Nuts Can Help You Live Longer

Did you know that incorporating nuts into your diet could help you live a longer, healthier life? Studies have shown that regular consumption of nuts is linked to increased longevity, thanks to their heart-healthy fats and nutrients.

Let’s dive into why nuts are a powerhouse food and how they can contribute to a longer lifespan.

Nutritional Powerhouses: Nuts are packed with essential nutrients that provide numerous health benefits. They are rich in healthy fats, protein, fiber, vitamins, and minerals. Here’s a quick rundown of the key nutrients found in nuts:

• Healthy Fats: Nuts contain monounsaturated and polyunsaturated fats, which are known to improve heart health by lowering bad cholesterol levels.

• Fiber: The high fiber content in nuts aids in digestion and helps maintain a healthy weight.

• Vitamins and Minerals: Nuts are loaded with vitamins like E and B6, and minerals such as magnesium, potassium, and selenium, all of which are crucial for overall health.

Heart Health Benefits: One of the most significant benefits of eating nuts is their positive impact on heart health. Regular consumption of nuts has been associated with a lower risk of heart disease. The healthy fats, particularly omega-3 fatty acids, help reduce inflammation and improve blood vessel function. Additionally, nuts can help lower blood pressure and improve cholesterol levels, further protecting your heart.

Antioxidant Properties: Nuts are also rich in antioxidants, which help protect your cells from damage caused by free radicals. This antioxidant activity can reduce the risk of chronic diseases and support healthy aging. For example, almonds and walnuts are known for their high antioxidant content, which can help fight oxidative stress and inflammation.

Our Advice? While nuts are amazing, there is no need to go overboard. They are also high in fat and low in volume, making them super easy to overeat. Simply focusing on getting a small handful daily will give you all the benefits you need.

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Publisher: Ryan Engel

Editor: Michael Pender

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