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In cities across the United States, more and more people are putting their feet to the peddles. New bicycle paths are also popping up around the country, due to the demand. Many people aren’t just riding for recreation, but also bike riding for transportation. Biking to work is a green way to get to and from your job, all while burning calories and saving cash. But besides that, it helps to tone your body and even promotes a healthy cardiovascular system.

Protect your heart

For those with high blood pressure and high cholesterol, it’s even more important to take action to protect your heart and prevent heart disease. Fitness experts recommend riding at a moderate to fast pace for at least 30 minutes straight. Research has shown that women who practiced this for at least 30 minutes, three times a week, found that after one year they had significantly reduced their blood pressure and cholesterol levels.

Tone your body

Biking has been found to tone your overall body, from the torsao to your legs. It boosts energy levels and leaves you feeling energized and strong. It’s also easier on your joints, especially your knees – than running is. You can mix it up and even ride while standing. This will engage your triceps and your core. So biking may tone your legs, but it also tones nearly every other muscle too. It’s a great way to tone, shape and energize you body.

A survey from the National Household Transportation showed that half of the working population (in the U.S.) actually live within 5 miles of their place of work. That means that biking about 20 minutes each way is not only easy to do but can burn up to 3,000 extra calories each month. The first thing to do, though, is start out slow if you aren’t already familiar with biking for long periods of time. Pace yourself, bring water and even bring a friend if you can. You’ll be able to work up to riding for longer distances – and up hills. Set goals and keep track of your progress to help you stay on the right track.

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Why is protein important and how much do you need? Well, if you’ve ever wondered that, then we’ll explain it for you. The fact is that protein is the building blocks of our body, they build and maintain muscle. Protein is in our hair, skin, etc. So no doubt protein is important and essential to our body, but just how much protein do we need to consume? The RDA for protein in the United States is 0.8 grams per kilogram of weight (2.2 lbs).

How to calculate your protein needs

It is important to calculate your protein needs, based on your weight and activity level. Those who are pregnant may require more protein than those who are not. Take these easy steps listed below to find our how many grams of protein you should be consuming per day.

1) Take your weight in pounds, divided by 2.2 (which is weight in kg)
2) Take the weight in kg times 0.8gm (or 1.5 gm if you are pregnant or involved in intense exercise or training)

Example: a 105 lb female, in regular health and regular activity level
1) 105 divided by 2.2 = 47.72
2) 47.72 kg multiplied by 0.8 = 38 grams of protein per day

Where to get protein

It is best to vary protein sources so that you get a full variety of amino acids. There are many different ways to consume protein, for both those who consume meat products and for those who don’t. If you are a vegetarian, for example, then you would simply focus on plant sources of protein. Protein can be found in beans, lentils, other legumes as well as nuts and seeds. Below, we’ll list some of the popular sources of healthy protein (both animal sources and non-animal sources). Just remember to vary your diet and include lots of fresh fruit and vegetables, too.

Meat and fish: Chicken breast, turkey, salmon
Dairy: Yogurt, cottage cheese
Nuts: Almonds, walnuts, cashews, pistachios
Seeds: Sunflower seeds, hemp seeds, pumpkin seeds
Legumes: Black beans, red beans, pinto beans

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It’s important to move your body beyond just walking around doing your normal day-to-day activities. Exercise improves mood, boosts the immune system and even increases energy levels. The hard part? just getting yourself to take the first step. Your energy levels may be a bit low, making you not want to take the plunge into an exercise program. But more than likely once you do, you will end up feeling better. Exercise increases energy short-term and long-term, because it strengthens the body and keeps you healthy. Exercise is important to overall well-being, just as diet is.

Exercise benefits your health

Exercise stimulates certain chemicals in the brain that improves mood, so exercise can positively impact depression or anxiety. Exercise also helps to prevent, as well as manage, high blood pressure. Exercise leads to strong bones as well, helping to prevent osteoporosis. Studies also show that regular physical exercise also increases the good, HDL, cholesterol. This cholesterol actually helps to keep the arteries clear.

Exercise and weight loss

When you exercise, you burn calories. This can promote healthy weight loss. The more intense the exercise you engage in, the more calories you will burn. Think of ways to burn calories during your daily activities, like taking the stairs rather than the elevator. Take a brief walk during your lunch break, if time permits. It is important to have set times to exercise, but you can also think outside of the box and exercise during your day-to-day activities, too. Exercise will also boost your energy levels, so that mid-day walk may just get your adrenaline pumping to get you through the rest of the day. Besides boosting your overall energy levels, exercise can also help you sleep better at night.

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If your energy levels are low, think about trying a natural energy drink to get a boost. This will help increase your stamina and give you a great motive to start exercising. If you choose a good natural energy drink, like MonaVie EMV Lite, then you’ll be increasing your energy levels both short-term and long-term by providing your body with beneficial nutrients.