If you are walking for exercise and to improve your health, you may want to monitor your pace. A new study has found that walking speed matters if you want to live longer.  A recent study conducted in Australia examined the walking speeds of 1705 men. Researchers found that those who walked at a faster pace were more likely to outpace the grim reaper.

How fast should you walk?

In the Australian study, men who walked at a pace of 2 miles per hour lived the longest.  Of course, the men who were physically able to walk that fast may have been healthier in the first place so it may be a stretch to assume that if you walk at that pace you will certainly live longer.  But other studies have looked at the health benefits of different walking speeds.

A moderate intensity workout can be reached if you walk at a pace of 100 steps per minute.  That would mean you should walk 1000 steps in ten minutes or 3000 steps in 30 minutes. Experts generally recommend 150 minutes of moderate intensity exercise per week to improve your health and more if you are walking for weight loss.

If you don't have the time to walk for thirty minutes, you can still break up your workout throughout the day.  Three segments scattered throughout the day will do the trick.  This might be a particularly good goal for someone who works a desk job and needs to break up long periods of sitting.

Walking for Weight Loss

If you want to lose weight and get healthy, walking is a great way to start.  It is also one of the best forms of exercise for people who are overweight. Keep in mind, however, the mechanics of walking can be different if you are obese.  Your gait and center of gravity is different if your body is larger. If you are overweight and starting an exercise program, focus on consistency rather than pace.

When you are just starting out, set a goal to walk for at least ten minutes every day.  Once you have successfully reached that goal, increase the amount of time that you spend exercising.  As you get more comfortable with 20 and 30 minute sessions, then begin to focus on walking speed.

Are your kids fit and healthy? A new study presents sobering statistics about the health of our youth.  Childhood diabetes is on the rise and the disease is getting harder and harder to treat.  The best defense may be to prevent it in the first place.  Improve your kids' health by promoting good exercise and eating habits in the home.

The Best Way to Get Kids to Exercise.

It's great to promote the importance of physical activity in the home.  But your kids won't believe that exercise is important if you tell them while you're sitting on the couch watching The View (even if you've already worked out).

The best way to get your kids to exercise is to do it with them.  Go outside, play tag, ride bikes to the park, walk to the grocery store to shop for a healthy dinner, or head to the health club together.  If you or the kids are overweight, begin an exercise program together.  You may find that they inspire you as much as you motivate them.

Get Kids to Eat Healthy Meals

Every parent knows that the dinner table can become a battle zone.  Many kids would rather eat sugary cereal out of a colorful cartoon-covered box than a bowl of broccoli.  So what is a parent to do?

Try a few of these tricks to get your kids invested in their own healthy meals.

• Eliminate soda.  Get rid of sugary drinks and replace with water or skim milk.  If the kids want something different, try making fresh fruit juices as a treat.
• Take the kids to the farmers market.  Let each child choose at least one fresh fruit or vegetable to bring home.  Local growers often have samples to try and can offer preparation tips for varieties that are new to you.
• Teach your kids to cook. Let your kids be involved in the planning and cooking process.  Teach them how to prepare a healthy meal.  This may take more time in the beginning, so experiment during the weekends.  But eventually, they may be able to lift the cooking burden for you during the week.

If you or your child has already been diagnosed with type 2 diabetes, learn more about the diabetes diet and exercise program.

What is your stress level on a scale of 1-10?  According to a recent report by the American Psychological Association, most of us will report a 5 or above, higher than is considered healthy.   The same report found that while most of us know that there is a link between stress and obesity, most of us aren't likely to do anything about it.

How to Overcome Stress to Lose Weight

People commonly deal with stress by eating.  This wouldn't be problematic if we chose lean protein or fresh fruits and vegetables, but more often than not, we choose high-fat, high-calorie comfort foods.  This can lead to weight gain, which may in turn, cause stress.

Going on a diet, or trying to count calories might be too much to manage if your plate is already full.  If you want to lose weight, consider using stress management techniques to get the weight loss process started.  Calming your emotions will help to make you feel more in control of your health.

Exercise to Reduce Stress

Another great way to de-stress is to move.  Start an exercise program or simply add more movement to your daily routine.  If you find yourself getting riled up at work, take a break every hour to climb stairs or go for a ten-minute walk.  You may find that the physical activity helps you to vent strong emotions and the calories you burn will help you to manage your weight.

Beyonce Knowles has been named People's 2012 World's Most Beautiful Woman.  The Grammy-winning singer, actress and new mother impressed the magazine's editors and will grace the cover of their annual issue.  But what may also impress readers is Beyonce's new approach to dieting.  According to some media reports, the singer has sworn off fad diets.

Beyonce's Post-Baby Diet

Beyonce is choosing healthy eating and exercise habits in order to set an example for her new daughter, reports an Indianapolis radio station.  This reportedly includes three meals a day and a moderate exercise plan.  Beyonce gave birth in January and has been showing off a curvy, but toned new figure.

Science Behind No Nonsense Diet

If the bloggers and gossip columnists are correct, Beyonce's post-baby diet is directly in line with new research about the effectiveness of fad diets.  A study published in the April issue of the American Journal of Preventative Medicine reported that liquid diets, non-prescription pills, diet supplements and popular fads don't work.  Researchers instead found that healthy weight loss can happen if dieters simply eat less and exercise more.

3 Foundations of a Healthy Diet

If you're ready to get started and lose weight with a no-nonsense approach, start by learning more about the three most important components of a successful weight loss plan.

• Healthy Eating. Find the best diet to meet your needs , or lose weight by changing your cooking techniques and counting calories.
• Exercise & Fitness. Not sure where to start?  Use these seven steps and you'll be on your way.
• Support & Motivation. Find a support group that will keep you on track.  Connect with the Weight Loss Facebook page or follow me on Twitter to get daily tips, ask questions and get feedback from other dieters.

It sounds simple, but it works.  If Beyonce's post-baby diet can make her the most beautiful woman in the world, chances are good that it will work for you.

Photo credit: Jemal Countess/Getty Images