by Lovena Suson | May 15, 2021 | Health & Fitness
Top 10 Benefits of a Daily Walk
Are you feeling down, constipated, or overweight? Is your blood pressure or blood sugar a little high? Do you have trouble falling asleep at night? The solution might be as simple as walking for 30 minutes each day.
A walk might seem like child’s play compared to running a marathon or competing in Crossfit. However, a walk can be a very healthy alternative if you lack the time or interest in exercising intensely.
Humans were built for walking, and some health experts believe that the chair was the worst invention ever created. You can do a lot to enhance your health by standing up and taking a walk.
Enjoy the many benefits of a Daily Walk:
- Helps ease anxiety and depression. If you’re currently not getting enough exercise, a walk is a simple way to fill that void. Getting out of the house and breathing a little fresh air is bound to enhance your mood and outlook on life.
- Walking strengthens your bones. Hip fractures are reduced in postmenopausal women that walk for at least 30 minutes each day.
- You can expect to sleep better if you walk regularly. Those that walk report a lower incidence of insomnia. If you’re having trouble sleeping at night, the solution might be as simple as a daily walk.
- Walking daily lowers your risk for chronic diseases. Studies have found that your risk of developing diabetes or suffering a stroke is reduced significantly. Thirty minutes of walking is all you need each day to reduce your risk of cardiovascular disease by 30%. A stroll can also lower your blood pressure.
- Walking increases the motility of your bowels. If you suffer from constipation, a walk can work wonders for your issue.
- You are developing a good habit. Walking can be a positive addition to your routine. The most successful people have routines. You’re more likely to experience success if you can maintain positive routines in your life.
You’re likely to lose weight. If you increase your physical activity without increasing your caloric intake, you can expect to drop a few pounds. Even if you don’t lose weight, you may experience a shift in your weight that allows your tight clothing to fit much more comfortably.
OTHER BENEFITS OF DAILY WALKS FOR YOUR WELL-BEING
- Walking is also a good exercise for your brain. Older seniors that walk daily have a 50% decreased risk of developing Alzheimer’s or dementia. The sights, that sense of outdoors stimulating the brain. Problem-solving where and how far to go, which paths to take, planning ahead.
- Walks increase your creativity. More than one study has demonstrated that going for a walk boosts creativity. Those that walk are more creative than those that sit. Having a challenge at work or at home? You’re more likely to find the solution during a nice, long walk.
- Live longer. Those that spend more time on their feet have been shown to live longer than those that spend too much time sitting each day. Get up on your feet and go for a walk if you want to extend your life. It has been suggested that a daily walk adds 3-7 years of life.
Walking is free, low-impact, and simple to do. There’s no new skill to learn and no equipment to purchase. Unlike many other forms of exercise, walking can be done by those with weight issues and those with no athletic ability whatsoever. Just put on your shoes and get out the door.
Consider the many health benefits that walking provides. Going for a walk can do a lot more for your health and outlook on life than a gym membership that is rarely used. It’s much less expensive, too.
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by Lovena Suson | May 8, 2021 | Health & Fitness
Natural Methods That Boost Your Immune System
You depend on your immune system to fight off foreign substances that could make you sick. It will even help you recover if any of these contaminants attack your body.
A healthy lifestyle strengthens your body’s defense network. As a result, you catch fewer colds and reduce your risk for many serious health conditions. Try these natural methods to boost your immune system and enjoy better health.
Foods and Eating Habits That Boost Your Immune System
1. Fill up half your plate with fruits and vegetables. Antioxidants are what superfoods are all about. They help prevent and repair cell damage. Eating a variety of colorful fruits and vegetables is the best way to meet your requirements for important nutrients. Most significant are beta-carotene, vitamin C, and vitamin E.
2. Get enough zinc and selenium. Two other important antioxidants are zinc and selenium. Good sources for zinc include seafood, beans, red meat, poultry, whole grains, nuts, and dairy products. Selenium is also found in many foods like beef, poultry, tuna, and whole grains.
3. Watch your calories. Studies show that being overweight can depress your immune system. Excess fat cells are linked to chronic inflammation and decreased production of antibodies. Maintaining a healthy body weight can help fend off diabetes, heart disease, and other threats.
4. Limit sugars and fats. Diets high in sugar and saturated fats make your white blood cells less effective in guarding against bacteria. Stick to sensible portions of healthy fats like olive oil and cut back on soft drinks.
Helpful Lifestyle Changes
1. Reduce stress. Chronic stress bombards your body with hormones like cortisol and adrenaline that interfere with your immune system. Find relaxation techniques that work for you like meditation or massage.
2. Get adequate sleep and rest. Most adults need seven to eight hours of sleep each night to keep their immune functions in top shape. As much as possible, go to bed and get up at the same time every day.
3.Indulge in healthy pleasures. During exercise and enjoyable activities, your brain releases chemicals that reinforce good feelings. As a result, this helps triggers the production of IGA proteins that boost your natural defenses.
4. Cultivate friendships. Social connections are essential to our physical health. The quality of friendships is more important than the quantity, so focus on whatever arrangements make you feel loved.
5. Engage in regular exercise. People who exercise regularly produce more leukocyte cells. Furthermore, they have a better chance of avoiding infection. Moderate exercise is all it takes, so go for a walk for a half-hour at least three days a week.
6. Drink alcohol in moderation. Repairing the damage from heavy drinking can weaken your immune system. As a result, you are more likely to succumb to any bug that’s going around. Play it safe by sticking to a daily maximum of two drinks for men and one for women.
7. Consider herbal treatments. Medical experts caution that further research is needed, but people have been using herbs for centuries to promote good health. Work with an experienced practitioner. Check references carefully and tell your doctor about any products you decide to take.
8. Observe good handwashing habits.. The benefits of frequent and thorough hand washing are indisputable. Use soap and water or hand sanitizers to reduce the risk of infection for yourself and others.
Take care of yourself so your immune system. By doing so, can focus on unwanted invaders like germs and viruses. Simple steps like eating right and reducing stress will pay off in fewer sick days. It may even extend your life by reducing your risk for cancer and other serious conditions. Add some of these immune-strengthening strategies to your life today.
by Lovena Suson | Mar 26, 2021 | Health & Fitness
Switch on Your Natural Fat-Burning Machine, Your body!
Who would have known? Our body is capable of being a fat-burning machine! You just have to turn on the switch!
If you want to drop some pounds or hold off the middle-age spread, there are easy ways to help your body burn fat. Simple lifestyle changes can transform your body into a fat-burning machine. Speed up your metabolism by adjusting the way you eat, exercise, and even sleep.
Eating to Burn Fat
1. Consume fewer calories. Weight gain is usually caused by eating more calories than you burn. You’ll save yourself a lot of money and frustration by accepting this simple truth.
Your metabolism naturally slows down with age so over time you need to eat less and exercise more to avoid storing fat.
2. Eat breakfast. Most busy people skip breakfast. You need that boost to jumpstart your day! You can still enjoy a hearty breakfast. Your metabolism slows down while you sleep so get it going again with a healthy feast. Oatmeal with cinnamon or fruit yogurt and granola are both excellent breakfast choices.
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3. Eat frequently. Eating often also speeds up your metabolism. Replace the usual 3 big meals per day with 4 or 5 smaller meals and snacks. Enjoy whole grains, fruits and vegetables, and lean proteins. As an added benefit, you’ll feel full much of the time so it’s easier to resist junk food.
4. Drink alcohol in moderation. Alcohol is a depressant that slows down your central nervous system. You can still drink a glass of wine with dinner if you balance it out with lots of water. Water aids digestion and gives your metabolism another modest boost.
5. Be smart about using supplements. You’ve probably seen advertisements for expensive fat loss supplements. Many of these products produce no significant effects or contain caffeine that can make you jittery. Supplement claims are not evaluated by the FDA, so be careful and let your physician know about any supplements you take.
Exercising to Burn Fat
6. Build up your muscle mass. Even seniors can increase their muscle mass with weight training. It’s worthwhile because a pound of muscle burns more calories than a pound of fat. If you’re new to weight training, start off gradually to avoid injury.
· If you prefer other activities, you can get similar benefits from movements that use your own bodyweight for resistance like push-ups, crunches, and Pilates. Yoga and Tai Chi is also a good choice.
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7. Vary your routine. Your body adapts to any familiar activity so you use up fewer calories over time. Cross-training will stimulate your body’s metabolism. Get off the treadmill and take a dance class from time to time.
8. Do interval training. Interval training is another proven strategy for burning more fat. Break up your morning jog with a few sprints. Jump rope for a couple of minutes during low-impact aerobics. This way you train both your aerobic and anaerobic energy systems so you lose more calories from fat.
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Other Lifestyle Tips For Burning Fat
9. Sleep in a cool room. Get a full night’s sleep in a cool room. Your body processes calories more efficiently when it gets 6 to 8 hours of slumber. Studies show that room temperatures of about 60 to 65 degrees can help you fall asleep faster and burn more calories per hour.
10. Start fidgeting. On average, people who fidget are thinner than those who don’t. As long as you’re not distracting others, swing your leg and shift around. Even better, get up during TV commercials to do some lunges and take the stairs whenever you can.
11. See your doctor. If you need more help, talk with your doctor. Testing and treatment are available for many conditions that make it harder to lose weight such as hypothyroidism. Your doctor can also advise you on dieting and exercising safely.
Daily activities can trigger your body to burn fat more effectively. With these simple lifestyle choices, you can reduce your body fat and stay lean and healthy for life!
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