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12 Benefits of Walking for Exercise

12 Benefits of Walking for Exercise

benefits of walkingFrom simple to complex, there are many forms of exercise that you can choose from. You can run, jog, lift weights, do aerobics, yoga, or even high intensity training. However, should you want to make it more doable and easier for you, then there is one exercise that you can succeed in pursuing and that is walking. Yes, walking is the simplest exercise that you can definitely do and naturally at that. Besides, walking is free. You do not have to pay for anything to join or register and this is the best part.

With the right program, walking is likewise known to help you shed the extra pounds or to maintain your ideal weight. What most people do not realize however is that, walking can bring a host of other benefits that you too can avail of. Here are 12 of the most significant ones:

  1. Brain booster

Whether young or old, walking boosts brain functions. Meanwhile, it is most helpful as people age. Walking as an exercise becomes more important with age because it tends to lessen the risks of brain disorders including dementia. Aging brings about deterioration in the whole body and the brain is likewise affected.

Walking however has the ability to reverse the signs of old age. Based on a study issued through the Annals of Neurology, it was discovered that those participants aged 55-88 years old who made an effort to meet the exercise guidelines established by the American Heart Association were less likely to develop Alzheimer’s disease.

If you are looking at improving your cognitive abilities though, then there is this one essential trick: Walk backwards. Yes, that’s right, walking in reverse was found in a Dutch study to have significant effects on the brain as it helped participants think more speedily while they were on their feet. Also, try to incorporate some brain-enhancing movements to your walking exercise as this intensifies the benefits that you will be getting. For instance, you can move in a determined pattern then couple it with coordinated movements of the arms.

  1. Bone strengthening

Walking is friendly to the bones. With every step, your bones strengthen and this reduces the risk of you developing osteoporosis. Specifically, walking exercises contribute to the strengthening of the hip bones. This was confirmed in a Nurses’ Health research in which the women participants who walked for at least 4 hours in a week’s time were found to have reduced their risks of suffering from hip fractures.

You can also do the more rigorous forms of exercising such as jumping, weight lifting or running but the benefits for your bones will actually be the same. And so if you would like to start light and easy, go for walking. It will not demand as much from you but it will strengthen your bones just the same. Besides, walking can be such a leisurely activity that it would be like hitting two birds with one stone. This is likewise highly recommended for those who have joint issues as this is a low-impact exercise that is safe for them.

  1. Mood enhancer

Like most physical activities, walking can also enhance your mood. It is perfect for those rough days when you have a lot of negative feelings bottled up inside. Walking it off can really help to let off steam. Stressful situations can really bring you down and walking can help lift your spirits up again. There have been a number of studies that have established the high correlation among improved mood, lowered stress levels, and walking as an exercise.

What would be best in this case is to take a nature walk. The great outdoors with its lush greenery can be very relaxing especially when it is spent with someone who is able to lend a helping hand or a listening ear. Walking alone can also be a meditative venture. Just make sure that you do so in safe areas or parks.

  1. Keep your circulation going

Walking is very heart-friendly. Most physical activities, including walking, actually does the heart a lot of good. In particular, it makes your body’s circulation run smoothly, enhancing it with every effort made. Because of this, it helps keep your blood pressure levels at bay and reduces any risks of a heart attack. And as you know, this simple exercise does not demand a lot from you. Brisk walking for as short as 30 minutes daily, already qualifies you to these circulation benefits. So the next time you feel too lazy to walk, remember how you can help your heart if you just walk the extra mile.

  1. No more Humpty-Dumpty

Aging cannot be avoided, but there is definitely something that you can do to steer clear of falling or tripping disasters as you age. Making strong powerful strides as you do your walking helps keep your balance and strengthens your muscles especially when it is done consistently. When muscles start to weaken in the shins or when you experience a loss of balance, this causes a shuffling gait and sooner or later, you will find yourself falling or tripping. Walking regularly helps resolve this problem by providing strength for the lower body and improving balance.

So the next time you take a walk, make exaggerated actions – giving emphasis to the heel-to-toe movement as the foot moves towards the shins, better identified as the dorsiflexion. Walk it bravely so you won’t end up like humpty dumpty.

  1. Sharpen your memory

The more you walk, the more you remember. When you are able to perform your walking exercises on a regular basis, you do not have to worry about things that you might forget or trying to recall something important. Walking targets the hippocampus part of the brain that is in charge of learning and verbal memory. As observed in a study made by the researchers from the University of California in San Francisco, those women aged 65 years and above who made walking as part of their health routine experienced lower age-related decline in memory in comparison to those who didn’t.

  1. Pain relief from arthritis or fibromyalgia

If you find yourself crippled by pain, then there is more reason for you to move, get up, and walk. Making frequent walks can help ease the pain as well as minimize the symptoms associated with fibromyalgia, arthritis, and other similar conditions. With this exercise’ low-impact and moderate nature, it can certainly help in lessening the pain. For most individuals, it can even improve their body’s functions. Like any other exercise program though, it is best to pay your doctor a clinical visit before you proceed so as to make sure that it is safe and approved for you.

  1. Stabilize blood sugar levels

Fluctuations in the blood glucose levels can spell disaster for the body’s internal system. To avoid the serious consequences including developing Diabetes, take a walk during the day or at night – whichever is most convenient for you. However, should you want to maximize the health benefits of walking, doing it after eating can be more effective. Through a study found in the Diabetes Care journal, it was shown that walking after meals for a quick 15-minutes is as effective as walking for 45 minutes when your goal is to lower your blood glucose levels for a 24-hour period.

  1. Bolster immunity

Walking makes your body stronger inside and out. You do not only become physically strong, but more importantly, it builds your resistance against diseases. With a solid immune system, you can guard yourself against life-threatening cancer, Type 2 Diabetes, and other debilitating conditions. Make walking a daily habit or do it at least 3 to 4 times a week. You will slim down and look good on the outside as well as become impregnable from the inside.

  1. Sleep soundly

There is nothing like a good night’s sleep. It gives you the positive motivation as you wake up each morning. Otherwise, you will feel groggy and unable to deal with your daily tasks competently the next day. So what do you do to get that peaceful, uninterrupted slumber that your body deserves every single night? Morning walks are best recommended for those who find sleep hard to hit. Surely, you will be able to catch some Z’s faster than when you did not make an effort to exercise at all. Get outdoors, walk in the morning, and bask in the sunlight. Exposure to the early morning sun allows you to remain in sync with the natural circadian rhythm of your body, paving the way for you to sleep heaven.

  1. A ball of energy

So where do you muster the energy to face the world everyday? Be your best and more energized self daily by keeping to your walking exercise routine. Brisk walking is one of the most potent natural sources of energy that you can count on to help you finish the job efficiently and speedily. With each step, you are increasing the supply of oxygen to every single cell of your bod and making yourself feel fully alert, alive, and enthusiastic. Walk during your break or lunch time and have the energy to accomplish more for the next half of your day.

  1. Pump up the bum

What do you leave behind as you turn your back? Yes, it is your buttocks and you don’t want to leave without making a good impression. Walking is the best exercise to keep your behind fully engaged with the human world. If you have been sitting around all day and have to keep doing it the rest of the week, then you are causing your glutes atrophy and inactivation. Walk as much as you can and you will transform that rear in no time. In specific, you can power up your bum while walking by placing your hands on both glute. It will tense up for a bit as your hands do the pushback. Keep going and you will walk your way through those sexy bottoms.

And if you’re ready to do a little more than walking then check out our Beachbody On Demand FREE for 30 days where you can do workouts like P90X, P90X3, Insanity, T25, Hammer and Chisel, TurboFire, Turbo Jam, P90, Yoga Retreat and many many more. (This is an awesome value)

Beachbody Streaming Workouts | Streaming P90X Workouts | Streaming Insanity Workouts

Beachbody Streaming Workouts

UPDATE: Beachbody On Demand is available NOW and FREE to try out for 30 days!

Our Beachbody workouts are about to get a whole lot more exciting.  Why you might ask? Well, starting in the spring of 2015 you will now be able to stream workouts like

  • P90X
  • P90X2
  • P90X3
  • Insanity
  • 10 Minute Trainer
  • ChaLean Extreme
  • Hip Hop Abs
  • Insanity: Asylum
  • Insanity: Asylum Volume 2
  • TurboFire
  • RevAbs
  • Slim in 6
  • Rockin’ Body
  • Turbo Jam
  • Power 90
  • Yoga Booty Ballet
  • Tai Cheng
  • Brazil Butt Lift
  • 12 P90X One on One workouts(like 30-15 Upper Body Massacre, Bun Shaper, Killer Abs, Super Cardio etc) and many others. (Volume 1 and 2)
  • Plus you will be able to sample the some other programs like 21 Day Fix, 21 Day Fix Extreme, Piyo, Body Beast, Insanity Max:30, P90, Slim in 6 and Focus T25.
  • And many others.

That’s over $3100 in workouts and you get access to them all for $2.99 a week. WOW, what a deal!   All you have to do is be a Team Beachbody Club member and you will have access to all of these workouts via your mobile devices, phone, tablet, laptop etc.

It looks like March 2015 is the target date for the launch of this streaming product. Beachbody On Demand is available NOW! It will be tested by our coaches in January and February to make sure it is running smoothly before it will be released to the masses.

You might be wondering what is a Team Beachbody Club Membership?

The Team Beachbody Club helps members reach their health and fitness goals 3 times faster than non-members. When you’re part of the Team Beachbody community, you have all of the tools, support and accountability you need to commit to a healthy lifestyle.

Club membership gives access to awesome discounts, personalized meal plans, VIP access to celebrity trainers and Beachbody experts, me for guidance and support, and so much more! But starting now, you’ll get all of this PLUS unlimited access to hundreds of workouts in our digital library via Beachbody On Demand. And it gets even better, each month we’ll be adding new workouts as well as sneak peeks and exclusive access to new programs. If you haven’t signed up yet, it’s time to join the Club, and it’s all yours for only $2.99 USD a week!

Yes, I know what you are thinking. What a deal!!! $2.99 a week and I get access to all of these workouts? That’s over $1000 dollars worth of workouts at your fingertips. Take your tablet to your gym and do your workouts there or anywhere for that matter. On vacation? No problem, you can stream your works there too. Plus you will be able to try multiple workouts that you might not have purchased.

Check out this video below.

General Questions

Q. Will the price of the Club membership increase?

A. The price is not increasing in Spring 2015, but may increase in the future.

Q. Will a customer need to buy the fitness program to stream?

A. No. Programs inside the digital library come with paid membership.

Q. Will streaming workouts be available on too?

A. No. They are exclusive to TeamBeachbody Club members.

Q. Will Club members be able to stream workouts internationally?

A. Yes. They can stream abroad with a valid internet connection.

Q. Will free members have access to stream workouts?

A. No, but they can upgrade to paid Club membership easily. CLICK HERE to upgrade.

Q. Will there be an extra cost per workout watched?

A. No. Unlimited access will be included in Club membership at no extra cost.

Q. Will the workouts be closed-captioned?

A. No, not at this time

Q. What languages will workouts be available in?

A. All videos will be in English at this time.

Q. Will the videos be available to stream in HD?

A. Yes, as long as the computer/device supports HD.

Q. Must the nutrition & program guides be purchased separately?

A. No.  The guides will be available to view & download for each program on the
Beachbody On Demand web page

Q. Will an IOS or Android App be available?

A. No. Workouts will play on mobile devices via a browser.

Q. Will the workouts be available on ITunes, Amazon Prime etc.?

A. No. They will only be available to Club members on

Q. Will the workouts be available to download and watch offline?

A. No. An internet connection will be required to stream workouts.

Q. Will Flash Player be required to play a workout?

A. No. Flash will not be required to play a workout.

If you are ready to get started with your Club Membership today just CLICK HERE to get started.

And if you would like to get started with a free membership for now and upgrade when the streaming is available then you can CLICK HERE for your free account. You will still have access to tons of features on out Team Beachbody site.

Beachbody Black Friday and Cyber Monday Deals

Black Friday Update

So you missed out on the Black Friday and Cyber Monday deals so now what do you do?  Well, I’ll tell you what I would do, I would go and make my purchase anyway because our programs are life changers and they are all worth the price of admission.  Beachbody rarely runs specials like this and it probably won’t happen again until next year this time but if you want to stay on top of any deals that might come out go to this page and hit the “LIKE ” button.  I always post any deals or specials here along with some tips and motivational stuff.

I hope you and your family have a healthy and fit holiday and New Year.


Beachbody Black Friday and Cyber Monday Deals.  There is nothing like giving the gift of fitness for Christmas. A workout is the gift that can keep on giving forever and literally change someones life. If you are a bargain shopper and looking for an awesome Black Friday or Cyber Monday deal then you have come to the right place.

Beachbody Black Friday and Cyber Monday Deals 2012


When will the Beachbody Black Friday and Cyber Monday Deals Start?

The fun begins this Friday, November 23rd, around 9:00 AM PST/12:00 PM EST and ends on Monday, November 26th around 9:00 PM PST/12:00 AM EST. Remember, all offers have a limited quantity available and will no longer be available once those quantities have been sold. Trust me when I say this, all of these workouts will sell out at this price so make sure you purchase early. Beachbody rarely runs sales so take advantage of these deals while you can.

How Do I Get the Beachbody Black Friday and Cyber Monday Deals?

In order to get the Beachbody Black Friday and Cyber Monday deals you have to place your order from the links below.  If you already have a Team Beachbody account with me just log in and click one of the links below to place you order. These are special links for the deals.

These links will not be active until Friday, November 23rd, around 9:00 AM PST/12:00 PM EST.

  • P90X Offer + 3 Shakeology Packets. $99.00 (27% savings)
  • TurboFire Offer. $53.00 (53% savings)
  • 10-Minute Trainer Offer. $59.90 (25% savings)
  • Power 90 Offer. $44.90 (25% savings)
  • Hip Hop Abs Offer. $24.95 (58% savings)
  • Body Gospel Offer. $24.95 (68% savings)

If you still want to get started with your workout just click the links below.

sales are limited to 3 purchases per customer

All I know is this, I would have gladly paid $200 for P90X and I know my wife would have gladly paid that for TurboFire. These are all great deals and if you are looking to start the New Year off by getting back in shape then this is the perfect opportunity for you. Take advantage of these Beachbody Black Friday and Cyber Monday Deals while they last.

Also, is you want to take advantage of our secret weapon to a healthier life then check out Shakeology, the healthiest meal of the day.

Be sure to bookmark and share these deals with your friends!

Beachbody Coaches Work Out Live with Tony Horton in the Bahamas (P90X)

Tony Horton & Jeff OchoaIf you have ever wanted to work out live with Tony Horton (the creator of P90X), one of the best and easiest ways to do it is to become a Beachbody coach and earn your way there.  This is exactly what I did.  We spent five days at the Atlantis resort in the Bahamas courtesy of Beachbody.  I helped enough people start to change their live and in the process earned a trip to the Bahamas. Not too shabby considering that this is more fun than it is work. The work out was definitely surreal. We were on the beach in the Bahamas, palm trees in the background and yachts cruising by while working out with Tony Horton. Totally awesome.  You could also have worked out with Shaun T right before Tony but we were up a little late to make it to Shaun’s work out. Tony Horton, Shaun T and Leandro Carvahlo all led work outs on 2 days so you could choose which ones you wanted to attend or attend all of them if you wanted to. Right after each work out Shakeology was served for every one and they had all the flavors, Chocolate, Tropical Strawberry and Greenberry.

We also seen Tony Horton at the pool and walking around the resort and let me just say this, he is a really nice guy and tries to accommodate everyone.  Always polite, always send hi and if he had time, always took a picture. This is the second time I have met him and both times were a pleasure. It makes me proud to promote his work outs to people to help them change their lives.

This trip was pretty intimate.  You could rub elbows with the corporate people of Beachbody, the celebrity trainers such as Tony Horton, Shaun T and Leandro Carvahlo and of course other coaches who have earned their way to the Bahamas too.  There was a welcome dinner the first night and then nights after that as well. There were panels, trainings, social media training, trainer panels and more. The only thing I didn’t like about the trip was leaving!!!

Right about now you might be wondering if this “Beachbody coach” thing is something you can do? My answer to almost everyone I speak with is an emphatic YES. This business is probably not what you think and offers more than you know right now. It’s not about selling stuff it’s about helping some people change their lives and then they help some others change their lives. This is how we are going to end the trend of obesity. One person at a time. Do you like fitness?  Do you know some people who could use some fitness in their lives? Could you use some extra money? Do you know anyone that could use some extra money? If you answered yes to all of these questions then you and I should be talking. Just click on the contact us tab above for my number and give me a ring.  Just by helping people I was able to turn this into a full time income and I am sure you can do the same. The ball is in your court now so what you do right now could alter the rest of your life. At least get the information from me. It doesn’t cost anything to get informed. 🙂

Below are a couple clips from our morning work out with Tony Horton.


And here is some more fun we had on this amazing trip.  Thanks Beachbody!!

Posted by Jeff Ochoa on Monday, March 26, 2012

and a little fun with the sharks.  Just think, we hopped in this water shortly after this and went snorkeling.

Sharks, Sharks, SharksI can’t believe we snorkeled in this water after this.

Posted by Jeff Ochoa on Monday, March 26, 2012

Stop Making Excuses Not to Exercise

No ExcusesStop making excuses and start your exercise program today.  Make the commitment and “Just Do It”. Well Jeff, I don’t have any time.  Come on now, you can’t find and hour in your busy day to fit a work out in?  I bet you could. I bet you can find 10 minutes.  If that is all you have then pick up Tony Horton’s Ten Minute Trainer. This work will get you going and then you will soon find that exercise is addictive.  You will be feeling more energetic, sleeping better, eating better and just have more energy over all in your life.

Below are some exercise excuse busters to help get you going on that new work out program.

Don’t know how to get started? Watch this video.

Don’t think you have the time? Watch this video.

Think you are too over weight? Watch this video.

Think you are too old? Watch this video.

Naked Yoga Anyone?

So I was doing some fitness reading the other day and I came across an interesting story or two.  One one them I want to share with you now Naked Yogasince if I have never heard of this and I am pretty sure there are others in the same boat as me and never heard of this as well.  What am I taking about here?  Naked yoga!  That’s right folks, there are places out there where you can take a yoga class in nothing but your birthday suit.  For me, my first exposure of yoga came by means of P90X Yoga X.  That was the first time I have ever done yoga and it was extremely difficult in the beginning.  After a few weeks I did get the hang of it and it felt really good on my sore muscles.

Now I am reading that naked yoga is becoming a mini-phenomenon. Most of the naked yoga classes out there cater to the gay community and can be found in Boston, San Francisco, Los Angeles, Salt Lake City and Chicago.  There are some coed classes out there but the male only gatherings seem to be the trend.

Nude yoga fans say it helps in deepening the yoga practice while building a non-sexual yoga community.  There are many reasons why one would practice nude yoga from looking for a different yoga experience to overcoming body image issues.  Some yoga practitioners just feel that being naked is spiritual and healing.

One thing to be aware of is that most naked yoga classes are not sexual in nature but it is a good idea to get a detailed description before you decide to shed your clothes.  There are some classes out there that will be on the touchy feely side and there are some naked yoga classes that will be very spiritual in nature.  Just call ahead so you know what to expect and are not surprised.

I must say that the thought of a room full of naked guys practicing yoga is not my cup a tea but if it gets people moving more then I am all for it.

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