Walking is good for health | 10 Benefits of Walk For Health | 2021

Reading Time: 3 mins 33 sec

As countries across the world continue to ease down lockdown restrictions for the citizens in 2020 but now it's 2021 Covid 19 rate slow now in many countries.

People are finally stepping out of their houses after months of quarantining and staying indoors. While the idea of going out for a  regular morning walks in parks sounds really tempting, the infection rate has drastically gone up after the restrictions on movement were eased but precautions you must take to keep yourself and others safe from covid -19 or any of the other infection before applying this method.

Walking can play an important role in prevention of cardiovascular disease in younger to older men and women, in both healthy and patient populations. 
A fast walk several times a week can provide several benefits for health  including managing weight and reducing the risk of developing many chronic diseases, including Type 2 diabetes, heart disease, stroke, osteoarthritis, sleep apnea, osteoporosis etc.
In addition, regular exercise can help manage stress, reduce depression, boost energy,  possibly reduce or delay  of dementia, and lead to an improved good quality of sleep.

• Minimum 150 minutes a week of moderate intensity physical activity, such as brisk walking etc.

• People who exercise with higher-pace activities like running, the guideline is a minimum of 75 minutes a week.

• People who trying to lose or control their weight, a minimum of 300 minutes a week of moderate intensity activity to keep yourself fit.

• Perform activities or exercises at least twice or thrice a week to help strengthen major muscle groups for healthy lifestyle.

•  For older adults, incorporate exercises that improve flexibility and balance but before doing, consult with doctor.

All that is needed for going before walking, are a good pair of walking or running shoes and a safe place to walk like parks, garden etc. It is important to select shoes that are designed for the type of souls that you have. Shoes provide a easy way to walk if you are using good quality brand.

It's time to know about hidden facts of walking. Here are 10 benefits of walking  for health given below :-

√ Benefits of Walking For Health

1. Walking Boosts Cardio Stamina-
Regular walks will improve your cardiovascular endurance(stamina)
So, you’ll easily progress to more rphysical activity, like running, walking breaks during interval workouts to allow the body to recover between more strenuous periods of running.

2. It Lowers Blood Pressure-

Walking can have an immediate positive effect on blood pressure( BP), people who walk regularly tend to have lower chances of heart attacks and stroke, lower blood pressure and higher levels of healthy cholesterol levels.

3. Walking eliminates Rigidity & Joint Pain

Walking gets the whole body moving, which increases blood flow and have a good circulation , walking has helped reduce the stiffness in lower back and soreness in calves.
Research has also shown that walking protects the joints, which could keep you from developing arthritis.

4.Walking Promotes Brain Health

Walking is good for your brain too.It can reduce instances of dementia and lower your risk for Alzheimer’s. Our mental processing speed is improved by walking,, so you can just respond more quickly, think better, your memory is better, executive functions improve. Executive function would include mood and just the ability to be mindful and to know how to respond in the moment.

5. Improve Bone Health

Walking is a weight-bearing exercise, meaning you’re up on your feet, moving and working against gravity. That helps improve bone health,  which is something that’s important as you age since bones get weaker as you grow older. Walking also improves balance and coordination, and helps protect you against osteoporosis. 

6.Walking gives Time for Self-Care

With the pandemic, working from home, taking care of kids, virtual learning and everything else going on today, it’s easy to neglect yourself.  talking time to walk lets you step away from distractions at home and practice self care.

7.Walking Helps to Maintain a Healthy Weight

Weight management is another health benefit of walking, . Regular walks can help you maintain your healthy weight and also help you lose weight,Walk just 30 minutes a day, and you’ll see results. 

8. Promotes Immunity to Boost

Walking has been shown to keep you from getting sick with the cold or flu, and walkers who do get sick tend to have milder symptoms and get well sooner. The more physically fit or active you are, the stronger your immune system. Being outdoors, getting fresh air, it’s good for everybody, good for your soul, good for your mind, good for your body, and it breaks up the sitting for sure.

9.. Walking may Reduce your Sugar Cravings

If you have a sweet tooth or like to snack throughout the day, walking more may help you curb your cravings. 15-minute walks reduced the amount of chocolate people ate by half, and they were better able to regulate their daily sugar intake.  

10.. Walking Makes you More Creative

When you take a break and go for a walk, you’ll probably feel refreshed and calmer. Walking sparks creative thinking and inspiration. If you’re someone who hammers away at a computer all day, stepping away can increase your creativity or allow you to come back feeling fresh with a new perspective.

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Health Tips For 2021 | 8 Healthy tips to maintain your body fit |

 Reading Time : - 2 mins 35 secs

As we all know, transition from 2020 into 2021, the COVID-19 pandemic continues to affect nearly every aspect of our lives and change everything.

We do not have any evidence regarding specific dietary factors that can reduce risk of COVID-19, we do know that maintaining a healthy lifestyle is critical to keeping our immune system strong.

Here are following eight key habits to get healthy lifestyle.

1. Eating a Healthy Diet

Healthy eating is good for everyone. And if we do that and live a healthy lifestyle, we’re going to avoid all kinds of illnesses, or chronic illnesses. It doesn’t guarantee that you won’t really get sick or get COVID -19. But it is certainly a positive step you can take to help your body be as healthy as possible and in the best condition to fight off all types of infections

Eat a plant-based diet, 5 to 9 servings of fruits and vegetables per day, whole grains, and foods high in vitamin D such as dairy products or dairy substitutes. Eating foods with fiber and fermented foods like kimchi or kombucha.

Best healthy foods to eat in 2021

2. Keep A Proper Exercise Routine

 Everyone needs exercise, and for the good health benefits such as excercise helps to increase strength, shedding fat, and promoting good physical as well as mental health.

Even if you exercise everyday whether that’s at home, at the gym, or taking your dog for walks, you might not be getting as much physical activity. 

Exercise has many benefits, both curative and preventive, for physical and mental health. Any amount of exercise, even if it falls below the suggested amount, is likely to produce benefits.

3. Nutritional Food Intake

Healthy food intake always want to ensure that whatever they are eating is actually aiding their physical and mental well-being. While some of the food items prefer and promote are good to be nutritional powerhouses, there are also some that are just highly overrated in terms of food value.

So start your healthy journey by including healthy foods such as flaxseeds, turmeric, berries, broccoli, sesame and many more food items that gives  you a healthy lifestyle.

4. Tidy Atmosphere

Neatness is essential for your wellness. Keeping your environmental factors clean will make it simpler for you to get by in that climate.

Indoors where the air can be up to five times more polluted than outdoor air. Homes contain a number of unwanted particles such as dust, dander and mold. While invisible to the naked eye, indoor air can also contain viruses and bacteria, which can live on surfaces and become airborne. When coupled with the contaminated outdoor air that creeps its way inside through ventilation, your home can be floating with pollutants.

Poor indoor air quality can worsen underlying health issues, and long-term exposure has also been associated with new-onset asthma as well as with exacerbation of pre-existing asthma.*

6. Take A Decent Amount Of Sleep

It is not surprising that the pandemic has changed sleep routines, but “we were quite shocked by the scale of people showing [signs of] insomnia,

Obtain adequate amout of sleep , set a bedtime that allows you to get enough sleep so you wake up feeling refreshed and alert. Establish a bedtime and wake time routine and limit alcohol, caffeine and large meals before bed.

7. Good Deal with Water

Drinking the right amount of water for your body all comes down to your overall health. Water aids in digestion, clearing bacteria out of your body, protecting your organs & tissues, regulating body temperature, and maintaining electrolytes. If you consume too much water, you can flush out too many necessary electrolytes. 

If your digestive tract is not good, then drink warm water, it will keep your digestive process right. Hot water eliminates many problems associated with your digestive tract. The benefits of hot water.Drink warm water after eating on an empty stomach and dinner in the morning, the harmful substances of the body are removed.

8. Positive Outlook Towards Life

Positive thinking does not mean putting a positive spin on all negative emotions or problems. Problems in life exist, and pain is a natural part of living.                              There is a time for happiness and a time for sadness. Knowing how to balance these emotions and shift from one to the other indicates good mental health.Always think positive so that you can stay healthy and live life longer.

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