Women Blogger

Running and walking both are considered to be potential cardio exercises. As neither is necessarily better than the other, your choice between walking and running completely depends on your health goals and which one of the two you prefer. If you are looking for a way to lose those extra pounds faster, then you should choose running over walking. However, walking can serve the purpose well if you have just begun with exercise or you aren’t able to run. Only point is you will have to spend more time walking than running to reap the same benefits.

Walking towards better health is always in!

Did you know more than 145 million adults include walking to maintain a physically active lifestyle. In addition to that, more than 6 in 10 people walk for transportation, fun, or exercise. Walking is a great way to get the physical activity needed to obtain health benefits. And the best part is, it does not require any special skills, gym membership or expensive equipment.

Wondering whether walking can help reduce weight? Well yes, it can. Studies have proved that brisk walking is an excellent moderate-intensity exercise for reducing health risks, building fitness, and assisting in weight loss.

Is walking better than running?

Neither can be said to be better than the other. Though walking can provide many health benefits, running helps burn nearly double the number of calories as walking.

However, walking does seem to be much safer than running. No special technique is required as such. Running may over time lead to common overuse injuries such as stress fractures, shin joints and some type of friction syndrome. Walking produces the least injuries as compared to any aerobic exercise.

Runners can prevent injuries by increasing their mileage gradually and trying to mix and match different exercises several times a week.

Moreover, if running seems hard, then you can take up incline walking which involves walking uphill. Incline walking can help burn more calories than walking on a flat surface and can burn a similar number of calories as running.

If you’re new to incline walking, you can start by walking up a slightly inclined surface.

Incline walking can: 

– Help you lose weight.

– Keep your heart strong.

– Reduce your risk of type 2 diabetes, cancer, and dementia.

– Improve your mood and mental well being.

Who should consider walking instead of running?

Women during their pregnancy: Walking is a great and safe exercise for mums-to-be. It is an ideal way to make sure you’re getting the exercise you need in pregnancy. Brisk walking works your heart and lungs, without giving any pain to your knees and ankles.

Older adults & people with joint pain: Walking even a little may help older adults to live longer. Moreover, walking can be a boon to joint pain. Walking helps mobilize the joint fluid and lubricates the joints. People who have mild to moderate joint pain due to osteoarthritis should walk and do other exercises that move the knee joints. The daily walk will relieve stiffness, pain, and fatigue.

Take it easy if you have moderate to severe pain in your knees before you start walking. Start with a shorter walk at an easy pace or try an activity that doesn’t place much stress on the joint. If joint pain remains severe, stop immediately as it is a sign of inflammation or joint damage that needs treatment.

Tips for walking with bad knees: 

Build your walking time: Maintain a goal of walking for at least 30 minutes per day. You can break it up into 3 segments of 10 minutes each. You can start at an easy or moderate pace as you build your endurance.

Aim for 6000 steps per day: A 2014 study found that people with osteoarthritis knee pain benefit most when they walk 6000 steps per day. Make this your first goal. You can track every step of yours by using a pedometer or a pedometer app. Try exceeding this goal gradually, so that the pain doesn’t increase.

Warming up is a must: The best way to warm up is to walk slowly.  Start off each walk at a leisurely pace to give your muscles time to warm up, and then pick up the speed. Afterwards, gently stretch your leg muscles, particularly your calves and front and back thighs. Hold these stretches for about 20 seconds. If you feel any pain, ease off the stretch. Don’t bounce or jolt, or you could overstretch your muscle tissue which may cause tears, leading to stiffness and tenderness.

The takeaway

Both walking and running are excellent forms of cardio exercise. According to the WHO, one should aim for at least 150 minutes of moderate cardio exercise each week to stay healthy.
Walking is tortoise of the race! If you want to go slow and steady, you can consider walking instead of running. However, if you prefer being the rabbit, you can choose running. But, just stay safe from injuries.

#Walking is free, easy and doable for almost everybody. But even then people tend to ask why should we go for walks? Well, walking never gets the respect it deserves. Its health benefits, its value for transportation and its value in recreation usually go unacknowledged. A simple morning walk is an amazing way to improve your overall health. Here’s what all it can do for you:

1. Improves your concentration

There is good evidence that going on a brisk walk in the morning can improve your brain health and thinking skills, helping you focus on your thoughts better. It also improves memory, cognition, learning, and reading, thus lowering your risk of cognitive impairment. Moreover, studies also suggest that an early morning walk can ward-off the age-related memory decline.

2. Relieves stress and energizes you

A 30-minute walk in the morning will fill your body with the energy that you require to get through the day and help you fight stress. It improves the blood circulation in the body and keeps you active and alert throughout the day.

According to a 2018 study [2], taking a morning walk helps clear cortisol, stress hormones, and improve circulation of blood, thereby helping you to stay calm and happy. Moreover, you should try walking in a natural environment settings such as parks, gardens and green spaces, as it was found to be more restorative than walking in urban surroundings like roads and malls.

3. Helps lose those extra pounds

Most of us have a desk job, which makes us spend most of the time sitting, which in turn leads to weight gain. Walking every day can help you burn more calories and reduce your risk of weight gain and related health complications. It is a form of moderate-intensity aerobic exercise which can help you to burn up to 100 calories per mile.

Moreover, a 2014 study published in the Journal of Exercise, Nutrition, & Biochemistry revealed that women who walked for 50-70 minutes thrice a week for 12 weeks showed a significant reduction in the waist circumference by 2.8 cm and lost around 1.5% of their body fat. So, if you have belly fat, walking can help you to cut down that extra flab.

4. Enhances your creativity level

Stuck at a point and can’t think of what to do? Here’s a simple and quick solution for people in the creative field. Take a break and go for a quick walk outside. A 2014 study[3] revealed that walking boosts creative ideation in real-time and shortly after going for a walk. A short stroll in the outdoors can stimulate the brain and open up the free flow of ideas along with improving physical activity.

5. Boosts your immune system

Battling another cough or cold? Feeling tired all the time? You may feel better if you take a morning walk daily. Morning walk helps boost your immunity and fight off several diseases. It may increase the production of antibodies and WBCs. These antibodies and WBCs circulate more rapidly, detecting illnesses earlier than they could before and preventing you from getting ill.

A study[4] of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week had 43% fewer sick days than those who exercised once a week or less. Moreover, the duration of sickness in the people who walked was shorter and their symptoms were milder.

6. Reduces your risk of heart diseases

If you have any risk factor for heart disease, then don’t be surprised if your doctor asks you to walk every day to keep your heart healthy. Walking is known to improve blood pressure control, reduce resting heart rate and strengthen the heart muscle, thus protecting you against heart diseases.

Several studies have documented that 15 minutes of daily exercise can cause a 15% reduction in deaths due to cardiovascular diseases. Moreover, another 2002 study revealed that women who either walked or exercised vigorously at least 2.5 hours per week had around 30 percent lower risk of suffering from cardiovascular disease post-menopause.

6. Lowers the risk of diabetes

Walking is strongly associated with lowering the risk of diabetes. A daily walk of 30 minutes can help you get better control of your blood sugar levels. 

7. Makes you less prone to cancers

Yes cancer! Studies[8] suggest that taking a brisk walk in the morning daily may slow down the progress of cancer not only in early stage but even in advanced stages. Daily morning walk also helps in coping with side effects of chemotherapy, especially in cases of breast cancer and prostate cancer. 

8. Enhances your life expectancy: Want to live longer? Make sure you walk every day. Walking on a daily basis can add years to your life and make you live a long life[8]. A research study published in the Journal Public Library of Science Medicine [9] showed that walking can add up to 7 years to your life, irrespective of your age and weight. Moreover, walking will also help you to stay fit, healthy, happy and enthusiastic about your future as compared to your couch-potato friends.

It is long back proved that regular physical activity is the key for good health. Physical activity does not have to be vigorous, moreover, it does not even need to be done for long periods in order to improve your health. Now that you know that even a simple morning walk can do wonders to your health in the long run, get walking!

#Walking is free, easy and doable for almost everybody. But even then people tend to ask why should we go for walks? Well, walking never gets the respect it deserves. Its health benefits, its value for transportation and its value in recreation usually go unacknowledged. A simple morning walk is an amazing way to improve your overall health. Here’s what all it can do for you:

1. Improves your concentration

There is good evidence that going on a brisk walk in the morning can improve your brain health and thinking skills, helping you focus on your thoughts better. It also improves memory, cognition, learning, and reading, thus lowering your risk of cognitive impairment. Moreover, studies also suggest that an early morning walk can ward-off the age-related memory decline[1].

2. Relieves stress and energizes you

A 30-minute walk in the morning will fill your body with the energy that you require to get through the day and help you fight stress. It improves the blood circulation in the body and keeps you active and alert throughout the day.

According to a 2018 study [2], taking a morning walk helps clear cortisol, stress hormones, and improve circulation of blood, thereby helping you to stay calm and happy. Moreover, you should try walking in a natural environment settings such as parks, gardens and green spaces, as it was found to be more restorative than walking in urban surroundings like roads and malls.

3. Helps lose those extra pounds

Most of us have a desk job, which makes us spend most of the time sitting, which in turn leads to weight gain. Walking every day can help you burn more calories and reduce your risk of weight gain and related health complications. It is a form of moderate-intensity aerobic exercise which can help you to burn up to 100 calories per mile.

Moreover, a 2014 study published in the Journal of Exercise, Nutrition, & Biochemistry revealed that women who walked for 50-70 minutes thrice a week for 12 weeks showed a significant reduction in the waist circumference by 2.8 cm and lost around 1.5% of their body fat. So, if you have belly fat, walking can help you to cut down that extra flab.

4. Enhances your creativity level

Stuck at a point and can’t think of what to do? Here’s a simple and quick solution for people in the creative field. Take a break and go for a quick walk outside. A 2014 study revealed that walking boosts creative ideation in real-time and shortly after going for a walk. A short stroll in the outdoors can stimulate the brain and open up the free flow of ideas along with improving physical activity.

5. Boosts your immune system

Battling another cough or cold? Feeling tired all the time? You may feel better if you take a morning walk daily. Morning walk helps boost your immunity and fight off several diseases. It may increase the production of antibodies and WBCs. These antibodies and WBCs circulate more rapidly, detecting illnesses earlier than they could before and preventing you from getting ill.

A study[4] of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week had 43% fewer sick days than those who exercised once a week or less. Moreover, the duration of sickness in the people who walked was shorter and their symptoms were milder.

6. Reduces your risk of heart diseases

If you have any risk factor for heart disease, then don’t be surprised if your doctor asks you to walk every day to keep your heart healthy. Walking is known to improve blood pressure control, reduce resting heart rate and strengthen the heart muscle, thus protecting you against heart diseases.

Several studies have documented that 15 minutes of daily exercise can cause a 15% reduction in deaths due to cardiovascular diseases. Moreover, another 2002 study revealed that women who either walked or exercised vigorously at least 2.5 hours per week had around 30 percent lower risk of suffering from cardiovascular disease post-menopause.

6. Lowers the risk of diabetes

Walking is strongly associated with lowering the risk of diabetes. A daily walk of 30 minutes can help you get better control of your blood sugar levels. 

7. Makes you less prone to cancers

Yes cancer! Studies suggest that taking a brisk walk in the morning daily may slow down the progress of cancer not only in early stage but even in advanced stages. Daily morning walk also helps in coping with side effects of chemotherapy, especially in cases of breast cancer and prostate cancer. 

8. Enhances your life expectancy: Want to live longer? Make sure you walk every day. Walking on a daily basis can add years to your life and make you live a long life. A research study published in the Journal Public Library of Science Medicine  showed that walking can add up to 7 years to your life, irrespective of your age and weight. Moreover, walking will also help you to stay fit, healthy, happy and enthusiastic about your future as compared to your couch-potato friends.

It is long back proved that regular physical activity is the key for good health. Physical activity does not have to be vigorous, moreover, it does not even need to be done for long periods in order to improve your health. Now that you know that even a simple morning walk can do wonders to your health in the long run, get walking!

According to the World Health Organization, the prevalence of overweight and obesity has increased substantially over the past three decades. An estimated 170 million children (aged less than 18 years) across the world are considered overweight. According to a 2016 study published in the Indian Journal of Medical Research, the prevalence of overweight and obesity in children increased to 17.4 percent in 2006-2010 which finally reached to 19.3 percent in studies reported after 2010[1]. The increased prevalence of overweight and obesity can further add to serious health consequences such as heart disease, type 2 diabetes, and even cancer. This is the reason why obesity is regarded as one of the most serious health challenges of the 21st century.

It goes without saying that there is no single or simple solution that can help fight aid in the prevention of obesity epidemic. As it is a complex problem, there has to be a multifaceted approach. However, the first step to deal with obesity and prevent obesity in kids starts at home. Parents need to be more cautious about what they eat and how they eat to ensure proper weight control in their kids. Here are few simple diet tips for prevention of obesity in kids to help you get started!

Diet Tips For Prevention Of Obesity In Children

Although genetics do contribute to a child’s weight status, lifestyle factors such as poor eating habits and lack of physical activity are the key reasons for an increased prevalence of overweight and obesity in recent times. Here are a few tips that can help prevent weight gain and thus, obesity during childhood.

#1. Change your eating habits

Diet plays a key role in increasing the risk of obesity in both kids and adults. So to ensure your kids eat healthy, gradually change your family’s eating habits, which indirectly helps in the prevention of obesity. This includes voting for home cooked food over restaurant food. Home Cooked food is not only rich in nutrients, healthy and freshly prepared but also helps you to ensure that your kid is full and stays away from bingeing outside food. Even when eating out, you can pick the ones that contain more vegetables and less of oily/cheesy food. Another simple way is to pack healthy food in their tiffin boxes to ensure they eat a healthy meal both at home and school.

#2. Be a role model for your kids

You can’t expect your kids to enjoy a bowl of salad or eat home cooked food when you are relishing a restaurant food. It is the parent’s responsibility to be a role model for their children. Parents who eat healthy foods and are physically activity set a great example for their kids. This not only increases the likelihood of their children to do the same. All you have to do is set an example for your kids and your kids will follow the route when it comes to eating healthy and staying healthy.

#3. Stock your home with healthy foods

One of the most effective ways to inculcate the habit of healthy eating in kids is to create a healthy environment at home. This means stock your home with loads of fruits, vegetables, and homemade snacks to prevent your child from indulging in processed, junk food. If you have a habit of coming back home with a box of chocolates or a pack of chips for your child, stop it because it will only cause your kid to favor unhealthy food. The rule also applies for sugary beverages and carbonated drinks which are a favorite among kids and find an easy place in refrigerators. So the next time you go for grocery shopping avoid buying packaged foods, chocolates, chips, and soft drinks as it can act as a simple yet effective tool for prevention of obesity.

#4. Include fruits and vegetables in every meal

Fruits and vegetables are an essential part of our diet and hence, it is important to serve at least five servings of fruits and vegetables daily for prevention of obesity in kids, reports several studies.  The 2002 Joint WHO/FAO Expert Consultation on Diet, Nutrition and the Prevention of Chronic Diseases recommends that people should consume at least 400 grams of fruits and vegetables per person per day (which is equivalent to five servings).  This is because eating larger amounts of fruits and vegetables increases the feeling of satiety and decreased energy density which in turn helps kids from unhealthy bingeing. It also decreases the total energy intake and increases diet quality promoting healthy weight. You can include fruits and vegetables either in raw form as salads, or smoothie, or add it to rice or curries.

#5. Always read the food label

Most of us are smitten by the eye-catchy Ads on TV when it comes to choosing a food product. However, it is not always true as the pack might be misleading. So to get the right idea about how healthy a food packet is, it is best to read the nutritional information at the back of a packet. Nutritional labeling can help you to make healthier food choices and know the right caloric intake. This habit has shown to encourage more healthy diets in people who read the labels. So to ensure your kid eats healthy, nutrient-rich food, do not forget to check the label without fail every time you but a food packet.

Do you follow any tricks to ensure your kid eats healthy and stays healthy? If yes, then do share your tips and tricks with us in the comments section and help like-minded parents on how to tweak their kids eating habits to prevent overweight and obesity.

There are many ways to lose weight right from enrolling for a gym training or joining a dance class such as Zumba to going for swimming or any sports activity. If exercising is not your cup of tea, then you can even try Yoga asanas to lose weight. Yes, Yoga is not only a holistic approach to lose weight but can help you to stay fit both physically and mentally. However, before you try yoga for weight loss, there are a few things you need to consider.

According to Grand Master Akshar, Founder & Chairman, Akshar Yoga before an individual tries to lose weight through yoga, one must first assess their exact health condition which includes body mass index (BMI), dietary intake and lifestyle measures. Moreover, certain parameters such as genetic predisposition of a person to gain weight and health problems that lead to weight gain should be properly checked medically. This is because, certain health condition such as hypothyroidism, PCOS, physical injury and recent surgeries can make it difficult for a person to lose weight. In such a case, talk to your doctor and a certified yoga master to help you lose weight.

Yoga Asanas To Lose Weight

There are numerous yoga asanas that can help you to lose weight. But if you are a beginner and wondering where to start, then here a five simple and effective y oga asanas to lose weight.

1. Surya Namaskar

Surya Namaskar is one of the best ways to lose weight through yoga. This age-old practice is proven to be the key to stay fit and healthy. It also helps you to tone your body along with aiding in weight loss. It is proven beneficial to burn calories and improve overall body performance  Here’s how to do Surya Namaskar.

-Stand with your feet together, spine aligned straight and palms joined in a Namaste position. Inhale and lift your arms up. Stretching your body as you bend back.

-Exhale and bend forward from your waist with your spine straight. Place your palms sideways. Push your right leg in a way that the knee touches the floor. Ensure your toes are stretched out.

-Inhale and take your left leg back similar to a plank position. Bring the knees down and relax your chest and chin on the floor as you slide forward. Your stomach should not touch the floor.

-Slide forward and raise the trunk and head up. Exhale and lift your hips up to an inverted V-shape. Inhale and bring your right leg forward so that it is placed between both your hands. Bring the left knee down, keep your toes out and hips down as you look up.

-Exhale and bring your left foot forward. Place your palms on the floor but rest your chest on the thighs. Inhale and raise both the hands above your head as you return to starting position.

-Repeat the steps with the left leg forward to complete one full cycle. Initially, you may begin with a fewer number of cycles as per the comfort or limits of your body until you reach the ultimate goal of 21 cycles per day.

2. Santholanasana (balancing pose)

Commonly called the hand plank, santholasana helps tone muscles of the arms, legs and abdominal region, thereby aiding in weight loss. It also energizes and improves the balance of the body. Here’s how to do the asana.

-Lie down on your mat, face down and palms flat on the floor, beside your chest. Exhale as you lift your body off the floor by balancing your weight on your palms and your toes.

-Your neck, spine, and legs must form a straight line. Ensure that your elbows are straight and focus your gaze forward. Hold the posture for 30 seconds. Do this along with other yoga poses for at least 30 minutes every day to lose weight.

3. Chaturanga dhandasana (Four-Limbed Staff Pose)

Also known as the low plank, Chaturanga dhandasana is one of the common yoga asanas to lose weight that helps in burning fat and strengthens the abdominal muscles. It also focuses on upper body strength thereby helping you to tone your upper body. Here’s how to do the asana.

Begin with santholanasana. Bend your elbows, and lower upper body such that your neck, spine, and legs are now parallel to the ground. Inhale as you assume the position and hold for 15 seconds. Do this for at least 30 minutes for added benefits.

4. Naukasana (Boat Pose)

Naukasana, as the name suggests, is been named after the shape it takes – that of a boat. The benefits of this yoga asana include strengthening the lower back, stomach and leg muscles. It also tones the waist and promotes weight loss,  removes gastro-intestinal discomfort and helps in building and toning the abdominal muscles. It acts as one of the yoga asanas to lose weight.

Lie down on your back with your arms placed sideways. Lift your legs together such that the legs are 30 degrees off the floor. Exhale as you lift your arms and upper body. Ensure that as you lift your legs and upper body, it’s posture represents the shape of a boat. Try to dedicate at least 30 minutes to this practice every day for optimal and speedy results.

5. Pranayama

Pranayama is derived from two Sanskrit words “Prana” means breath and “ayam” means to control. Hence, Pranayama is a breathing exercise in which there are a conscious and deliberate control and regulation of the breath. It is the secret to channelize our breath to help gain maximum benefit to our body and mind. The common pranayama techniques include Kapalbhathi pranayama and Khand Pranayam.

These techniques can help you to get rid of the fat in the abdominal region (belly fat) and help balance body metabolism. Pranayama also strengthens the functioning of the inner organs and improve the overall functioning of the body. It is recommended to practice Pranayama for around 15 minutes a day to lose weight. Here’s how to do Kapalbhathi pranayama:

-Sit on a floor in a comfortable position with your spine straight. Inhale through both the nostrils, hold and then exhale sharply such that you pull your stomach towards the spine. Pull the stomach in as you exhale.

-Ensure that the exhalation is short and quick whereas the inhalation is short and passive. Do a round of 30 counts and rest for a minute by taking deep breaths. Repeat.

-You can do 15 and then gradually increase the reps. However, if you are doing it for the first time, do it under expert guidance.