4 Ways Walking Improves Your Brain Health

You already know walking is good for your heart, losing or maintaining weight and your mood, but it can also yield mental benefits. From preventing dementia to improving memory, there are several science-backed benefits of lacing up your walking shoes.

Here, a look at four of the brain health benefits and how much walking you need to do to achieve them.


Being physically active is associated with increased cognition and a lower risk of dementia. Researchers often study the effects of walking on older adults who are at risk of cognitive decline. “Exercise gives more benefit than brain puzzles,” says Dr. Hyun-Sik Yang, neurologist at Brigham and Women’s Hospital in Boston and instructor at Harvard Medical School. “There has been a recent clinical trial showing the benefit of intense lifestyle modification, including exercise, in preventing cognitive decline in at-risk population. This was done in Finland, and the Alzheimer’s Association is planning a U.S. ver…

The Do’s and Don’ts of Weight Loss which Everyone Should Know

The DO’S

  • See it as a lifestyle change, not a temporary solution. Sustainable weight loss is a slow and steady process.

  • Measure your portions. Take pictures of the right size and put them on your fridge. It’s too easy to eat too much. A full fat cheese portion is only the size of a matchbox.

  • Choose skinless or leaner cuts of meat. Minced beef, for example, can vary from 5 – 20% fat. If you’re on a tight budget, eat less meat and try vegetarian or vegan options.

  • Do more physical activity and resistance exercise. As well as helping you burn more calories and lose weight you will also look better.

  • Find a support group, especially if you are an ‘emotional’ eater. Consider a local group such as Overeaters Anonymous, an internet group or your best buddies.

  • ‘Grill’ the waiter on what’s actually in the dish when you eat out. Soup, for example, often hides a ton of cream as do vegetables. Ask for sauces and salad dressings to be served on the side. Instead of fried, ask for boiled, baked or even no potatoes!!

  • Share a starter and a main meal between two – it’s ok!

  • Have low calorie option on hand to snack on while you’re waiting for your flat-mate or family to come home. Better still –get out of the kitchen!

  • Change the way you cook, e.g. instead of fried chicken with chips go for roast chicken and boiled new potatoes. Silicone cups make it easy to poach eggs instead of frying them.

  • Cook for yourself and rely on ready meals as little as possible. You will use much less fat, sugar and salt when making from scratch. It’s cheaper, too.

Use an app to record what you eat.


  • Don’t believe everything you read! Check out the reliability of the source and the research. The weight loss market is worth hundreds of billions of pounds. Don’t be conned into buying things that aren’t worth it.

  • Avoid fad diets. Diets that leave you feeling hungry are unlikely to last more than a couple of days and one that cuts out or promotes single food groups will not provide balanced long term health and weight loss. Aim for a life-long healthy eating pattern, such as the Mediterranean diet, and practice portion control. The whole family will reap the health benefits.

  • Don’t beat yourself up when you over-indulge. Focus on managing your next meal. Whatever else, don’t get disheartened and give up because of a slip. It doesn’t ruin anything when you’re on a diet for life.

  • Don’t deprive yourself completely of a favourite treat. If you can’t live without chocolate, have a little bit on a day when you’ve eaten fewer calories or walked more. Research shows that people who feel deprived are more likely to give up their weight loss efforts.

  • Don’t forget that weight loss is simple maths: the energy that goes in must total less than the energy used up. If you like your food, exercise!


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