Author Topic: Health and Fitness related articles  (Read 4441 times)

atmavichar100

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Health and Fitness related articles
« on: August 19, 2014, 02:11:10 PM »
I will use this thread to share some of the Health and Fitness related articles that I found useful . For any queries regarding the articles here use the Rough Note Book thread for the same

How effective is walking for weight loss?

https://in.lifestyle.yahoo.com/effective-walking-weight-loss-055609414.html



There are so many ways to lose weight and walking is certainly one of them! It may not be as intense as, say weight training in a gym, but that does not mean it is not an effective weight loss method. All you need to do is be consistent with it and have patience, as it can take some time for you to see results. While its well worth the wait, walking can be monotonous to some, but you can keep the process interesting and yourself committed to the activity with a few tips:

Track your progress ? These days you get various devices such as pedometers that allow you to see how close you are to your fitness goal.

Make music your companion ? If walking is getting a bit monotonous, add music to liven up the process. You get music gadgets which can be attached to your fitness gear so that you don?t have to hold them in your hand while walking.

Change your route ?
Doing the same thing time and again can be boring. To spice things up, challenge yourself to a new route every once in a while. This will keep things interesting and will also require more effort from your end to fulfil the challenge.

Benefits of walking

If you still aren?t convinced about walking your way to a lighter you, here are some facts which will boggle your mind. According to fitness and diet expert Akansha Jhalani, ?Weight loss does not only happen if you spend numerous hours in the gym on a weight training or cardio routine. Something as simple as brisk walking can also help you shrink your waistline.? Walking at 6.5 km/h, a fairly standard pace can help a 65 kg man burn 362 calories per hour. She shares a few more benefits of walking.

Walking helps tone your muscles as you work on your lower body including your thighs, glutes, hamstrings, calves.

It increases bone strength. When you walk, you are essentially strengthening your bones by keeping them engaged and your chances of bone diseases such as osteoporosis, arthritis also decrease.

Walking keeps you in good spirits as when you walk, your body releases endorphins which are responsible for keeping us a happy and joyful mood.

Walking also keeps diseases at bay and even helps manage existing ones. People who have diabetes, high blood pressure can go for walks every day as it will help regulate their heart rate and also improve their blood sugar levels. The pace needs to be monitored by a doctor before you start.

According to Global Health Authorities, walking 10,000 steps (6.4 km) every day is enough to help you lose weight and stay fit.

Tips to keep in mind

If you are planning to take up walking as a fitness regimen, you can start slow and then increase the intensity and duration as you progress.

Engage in 30-45 minutes of walking every day to reap in its benefits.

Walk wearing comfortable sports shoes which will support your heel and foot. If you are planning to go barefoot, there are special, thin shoes available for the same too.

Morning is the best time to go for a brisk walk as there is more oxygen in the air and less pollution as well.


Note : In the above article I find everything correct except the use of Music while walking as it is quite dangerous on Indian roads when you do not know which Vehicle is coming behind you . 
 
« Last Edit: August 19, 2014, 02:17:27 PM by atmavichar100 »
However many holy words you read, however many you speak, what good will they do you if you do not act on upon them? - Buddha

atmavichar100

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Re: Health and Fitness related articles
« Reply #1 on: September 09, 2014, 03:49:12 PM »
However many holy words you read, however many you speak, what good will they do you if you do not act on upon them? - Buddha

atmavichar100

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Re: Health and Fitness related articles
« Reply #2 on: September 21, 2014, 10:55:40 PM »

Why Everyone Should Walk 30 Minutes A Day
http://www.mindbodygreen.com/0-12866/why-everyone-should-walk-30-minutes-a-day.html

 In Japan, Shinrin-yoku ? translated as "forest bathing" ? is the act of walking in nature to manage stress and relax. Aristotle made the outdoors his classroom and taught while he walked. Walking is probably one of the most underrated exercise options, and it costs nothing, boosts energy, improves cardiovascular health, with its benefits dating back to antiquity.

According to The Centers for Disease Control and Prevention, heart disease is the number one killer in America. Research shows that walking as little as 30 minutes a day can reduce our risk by 40 percent. If walking is practiced with mindful eating and meditation, not only will the world march to a healthier beat but the cost associated with this disease, which the CDC estimates at more than $300 billion, will decrease.

I?ve talked the talk, now we have to walk the walk ? let?s turn these statistics around. Here are five reasons and five tips to get you off your toosh.

5 Reasons To Start Walking


1. Walking is versatile.

Whether you?re staying local or traveling, exploring the neighborhood on foot is the easiest way to get moving. It clears the head, gets you outside, maintains your fitness and, because it's low impact, isn?t as likely to cause injury as other sports.

2. You'll get an endorphin and serotonin boost.

Scheduling a walking meeting with your boss or client not only gets you out of the neon-lit conference room, but commits you both to including exercise into your daily schedule. What?s more, the release of endorphins and serotonin brings on a natural high, making that pay raise or contract so much easier to negotiate.

3. Listen to a podcast.

Walking solo? If you don?t have time to listen to podcasts at your desk, download them. Just stay alert of your surroundings if you?re walking with headphones, and check your phone carrier?s download limit to avoid hidden costs.

4. You'll meet people.

If you?ve always wanted to participate in a marathon, buddy up with a friend and train for a walking marathon ? it?s a great place to start. Or if you prefer something less intense, join a walking group, or attend a local walking meetup in your city. Who knows what you?ll discover or who you?ll meet...

5. Walking is good for you.

Don?t buy into the myth that walking isn't sweaty or strenuous enough to offer real benefits. Research shows that regular, brisk walking is associated with lower blood pressure, improved mood and better cholesterol ratios.

5 Tips For Getting The Most Out Of Your Walk


1. Make sure you have the right shoes.

Many people don't exercise because they have foot pain; this is when comfortable shoes can help.Make sure the shoes you choose allow the feet to breathe and offer arch support, and if necessary, consult a specialist to help you choose the right shoes.

2. Try interval training.

If you can?t walk for 30 consecutive minutes, divvy it up. Walk during your lunch break, take the stairs whenever possible, or park the car at the furthest end of the parking lot. It?s OK to split the time into three 10-minute bursts throughout the day.

3. Measure your steps.

Track your progress with a pedometer or other wearable device. Measuring progress gives that extra bit of motivation ? whether it?s reaching your goal of 10,000 steps or clocking 30 minutes of walking daily. Furthermore, a study in The Journal of the American Medical Association found that people who used pedometers walked about one extra mile each day (or 2,000 more steps) compared to those who didn?t monitor their steps. Analysis also found that blood pressure and weight were lowered too.

4. Improve your gait.

When it comes to your stride, bad posture, tight hips, a slack tummy and weak glutes (mainly from too much desk sitting) don?t make for a walk in the park. Yoga is great for stretching and strengthening: To release tight hips, spend a few minutes in the half-pigeon pose on each hip; glutes love bridge pose; and boat pose brings much-needed awareness to your core.

5. Give your feet some TLC( Tender Loving Care ).

Massaging the feet is a good way to relieve stress and prevent future strain. Before heading to bed, knead your soles, arches and toes with some warm sesame oil ? or get your significant other to do it for you.

Let?s start a movement ? let?s get up, lace up, and hit the road!
« Last Edit: September 21, 2014, 10:58:00 PM by atmavichar100 »
However many holy words you read, however many you speak, what good will they do you if you do not act on upon them? - Buddha

atmavichar100

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Re: Health and Fitness related articles
« Reply #3 on: September 27, 2014, 10:21:07 AM »
Rejoice, One Less Worry
The secret is that there is no secret ingredient to health, well-being and happiness.
by Rujuta Diwekar
http://www.outlookindia.com/article/Rejoice-One-Less-Worry/291965

B.K.S. Iyengar, the acclaimed yoga guru, was known not just for the precision in asana practice but also for his no-nonsense approach to health. We have to look at the body as a whole, not in parts, he repeatedly stressed. Do not perform an asana for the back, or the arms or the stomach but for the entire body, mind and being.

That is exactly how ayu?r?veda and yoga des?cribed hea?lth?life as a whole and not in parts. The modern app?roach to health and fitness is, however, data-driven. Body parts get isolated, measured as disjointed units and some of them gain popularity as health markers. This is a dangerous trend; case in point is the obsession with the size of one?s paunch.

Pills, powders, gadgets, even surgical procedures, are now sold on the promise of getting rid of the bulge in the middle. The truth, though, is that if you wake up fresh, sleep soundly, can hold the weight of your body comfortably while sitting and standing without slouching then that paunch of yours is just adding to your personality. Really, there is no standard formula that a human being needs to comply with to be disease-free. You have a paunch, but if you have the enthusiasm to plan for a holiday, enjoy your work, live with people you love, then you have cracked the form?ula. Or to take from the Panda movie, the secret is that there is no secret ingredient to health, well-being and happiness.


However many holy words you read, however many you speak, what good will they do you if you do not act on upon them? - Buddha

atmavichar100

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Re: Health and Fitness related articles
« Reply #4 on: February 18, 2015, 06:27:56 PM »
Simple Tips for having a healthy body and a healthy mind

However many holy words you read, however many you speak, what good will they do you if you do not act on upon them? - Buddha