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Running vs Walking: Know The Hard Truth

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runningRunning 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.

9 Amazing Benefits Of Morning Walk

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#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:

morning walk

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!

Study Economics in Australia

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Economics in Australia

Australia has a strong and consistent reputation for education across the world. They have one of the world’s highest percentages of higher education qualified population. Australia boasts a world class education system, offering high quality education for fair tuition fees. Universities in the continent are ranked highly, especially in the field of economics. Faculty of business and economics in the continent is a leading centre of teaching and research in economics. Also, a wide range of undergraduate and postgraduate programmes are offered in the given field.

About Australia

Australia, located in the southern hemisphere is a sophisticated and culturally diverse nation with a world-class education system. These qualities, combined with the fact that it’s an English speaking country, make Australia an extremely popular destination for international students. Most of the population lives along the south and east coasts. Australia is a highly developed country with the world’s fifth-highest per capita income. Australia is known for being the oldest, flattest and driest inhabited continent.

This is due to its vast range of landscapes and habitats for plants and animals. As well as the rainforests, mountain ranges, and deserts, there are also many modern and developed cities and towns. These cities are home to a variety of tourist attractions and facilities that will be enjoyable for many different people. You will find that you are able to live a metropolitan life in the city, as well as taking in the beautiful scenery of the coast and inland areas.

Why study Economics in Australia

Economics is a diverse and fascinating discipline which analyses decision making by individuals, organisations, governments and global organisations.
Economics deals with important issues, such as economic growth and development, industrial organisation and strategic behaviour, public policy design and implementation, and the means to improve overall efficiency and living standards.

Economics provides the foundation for all business disciplines through the study of the interplay between economic environment – in which business decisions are made – and strategic interactions among economic agents.To excel in Economics or for that matter in any other course, two most important aspects are quality research and quality staff, which is top priority for universities in Australia. Universities in Australia have established a strong international reputation as one of the top Australian schools in economics.

Also, universities in Australia consists of quality staff and teaching faculty which ensures that the Bachelor of Economics degree consistently attracts the very brightest students, both domestically and internationally. These universities have also developed a strong reputation for high quality of teaching in economics by receiving several prestigious awards for the same.

Benefits of studying Economics in Australia

The cultural diversity, clean and vast surroundings, good standards of living, and high quality of education system have made Australia the top destination for international students. Australia is a multi-cultural dynamic country where students can live and learn with ease and comfort. Students graduating from Australia are able to get lucrative jobs and ready acceptance in other universities for further studies. English as the major language of communication, moderate tuition fees and living costs, and excellent weather conditions are some of the major attractions which international students and make Australia one of the top study abroad destinations for Indian students as well.

• The Australian education and training levels have an international reputation and are well recognised across the world. Australia has 6 of the top 100 universities in the world.
• Approach of Australian universities to build confidence in students through career-oriented training that they would be able to survive successfully in this competitive world. The practical training in education greatly increases the necessary skills in the students.
• The country has gained a name in quickly adopting new techniques as compared to most of the other countries. Students studying in Australia can make good use of the impressive resources and technology.
• One of the highest rates of internet access in the world, fully stacked libraries, and world-class laboratories and classrooms make Australia leading destination for international students.

Key facts about Australia

• Australia has more than 1000 institutions offering 22000 courses.
• The country is home to about 700000 foreign students.
• Australian education system has been ranked 8th in the U21 Ranking of National Higher Education Systems, which is higher than Germany, France, Norway and Japan.
• 90% satisfaction scores are given by international students for their living and studying experience in the country.
• Canberra, Sydney, Melbourne, Brisbane, Adelaide, Gold coast and Perth are the 7 cities listed in the top 100 student cities of the world.
Eligibility for Australian University
• Almost all Australian Universities accept the 3-year graduation system for entry into most postgraduate courses.
• However, some courses and universities may require a qualification equivalent to Australian Bachelor (Honours) Degree.
• For most Universities, a good first degree from a leading university in India or its equivalent is essential.
Academic Requirements
You need to provide details of your education including your course subjects and grades in the application. Students applying for admission are required to submit an official transcript from each college or university that they have attended after secondary school with complete details of the subjects, credits involved and other details like correspondence courses, diplomas, etc. You should provide the attested copy of the following:
• Standard X Mark sheet
• Standard XII Mark sheet
• Bachelor Degree / Provisional Certificate with mark sheet
Application Requirements
• Secondary and higher secondary report or certificate along with the transcripts (mark sheets or report cards) of the final exams. It is ideal to convert the marks obtained in accordance with Australia’s grading system. IELTS and GMAT exam scorecard (in case the student is applying for an MBA course) must be provided. The minimum scores in IELTS and GMAT exam may vary from education provider to provider. Refer to the particular university website to see the eligibility requirements for the course.
• If you are applying for an MBA degree or a degree in higher education like doctoral programs; you may be required to provide work experience certificates or letters, mentioning the complete work details: key responsibilities and positions held. A detailed CV is also mandatory.
• A statement of purpose or personal essay mentioning career goals, interests, extracurricular activities, and why the student has chosen the particular stream and how he/she will manage financially during the stay in Australia needs to be provided.
• Letter of recommendation (two recommended) from the person who has taught the student or knows him/her professionally, highlighting the strengths weaknesses of the student and why he/she would excel in the chosen field, also needs to be provided.

How to apply for Visa

1. Apply to a school in Australia.
2. Create an account with the Australian immigration authorities.
3. Make sure that you have all the needed documents in digital format.
4. Complete the visa application online.
5. Pay the visa fee and get a TRN number.
6. Possible health check-up and interview.
7. Get your visa decision.
8. Travel to Australia.

Scholarships

• Australia Awards Scholarships (AAS) – Scholarships to study in Australia for students of all degree levels (bachelors, masters, PhD) hailing from selected countries within the Asia-Pacific region, Africa and the Middle East. Applicants from Indonesia can also apply for the Allison Sudradjat Prize and/or the Hadi Soesastro Prize.
• Destination Australia awards – Over 1,000 scholarships of up to AU$15,000 per student per year are available to both domestic and international students to study at all study levels at universities in regional Australia.
• Research Training Program (RTP) – Postgraduate-level Australian scholarships for domestic and international students to study a research degree at a participating Australian university.
• Australian Catholic University International Student Scholarships – Scholarships for commencing international undergraduate and postgraduate students, awarded based on academic merit.
• Australian National University – Various scholarships available for international students at all study levels, which can be found using a search tool on the university site.
• Adelaide Scholarships International (ASI) – Tuition fee scholarships available for master’s or PhD students enrolled at the University of Adelaide.
• Curtin University International Research Scholarships – International scholarships for students undertaking master’s or PhD programs at Curtin University in Perth. The university is also offering three AU$10,000 Meng Fei Innovative Future Leader Scholarships for international undergraduate and master’s by coursework students.
• Deakin University – A search tool for finding scholarships to study at Deakin University in Melbourne.

Management Studies In U.K

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Masters in Management, or Masters of Management, are degrees that offer business education to students who do not have an extensive work history or experience. They are a less-demanding, more introductory alternative to MBAs. MIM degrees are becoming a considerable business study alternative to the long-established and highly sought-after Masters of Business Administration (MBAs).

The Master of Business Administration (MBA) is an internationally-recognized degree designed to develop the skills required for careers in business and management. The value of the MBA, however, is not limited strictly to the business world. An MBA can also be useful for those pursuing a managerial career in the public sector, government, private industry, and other areas. However, the MiMs and MBA degrees don’t necessarily compete. We could regard them as complementary, since they cover different market segments of students and have different goals and contents.

While the MIM degree increases the career start options for young and relatively inexperienced students, the MBA is a degree for professionals who already progressed beyond their entry-level job.MBA students aim at developing their career. Whether they need to qualify for a leadership position or they need to acquire entrepreneurial knowledge for their own personal business, a degree in Business Administration will offer benefits in more ways than one.

 

Although MIM graduates should not expect to land in a managerial position immediately after completing their studies, they get the chance to enter the business labour market more easily. Although both MIM degrees and MBAs are postgraduate programmes in general management, their content can vary considerably. The MIM is officially a Master of Science, hence, it is prone to more in-depth theoretical knowledge, and can even become research-oriented.

 MIM students may focus more on theory and also use statistics and other methods to understand and apply it
 MiM provides more introductory and general knowledge and regardless of the study destination and university you choose to study, MIM programmes are more or less the same in terms of content
 MBAs focus on real-case business studies

While somewhat general in terms of academic knowledge, MBAs have always been a more hands-on experience, with integrated teamwork and case studies. Generally, MBAs focus on developing problem-solving skills, enabling students to find innovative solutions for diverse business issues. The Master of Business Administration (MBA) is the traditional and most famous degree for postgraduate education in general management.

Hence, it is well-known, particularly among international firms, and the specific reputation of an MBA depends primarily on the reputation of the business school you attended.
The Master in Management is a relatively young programme and some HR departments may be a bit uncertain about the capabilities of MIM graduates. Nevertheless, the growing supply and demand for MIM programmes worldwide are sure to make companies more aware of the capabilities and skill sets of future graduates.

Top 10 MBA Universities in London

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Master’s in Business Administration (MBA) has always been the topmost priority both in the education field and in job aspects. MBA from international universities will always be adventurous and lead one towards a successful career. Home to many world-famous organizations and industries- UK has always topped in the global ranking for education. It is also home to 25 Universities that that rank among the top 200 MBA institutes worldwide.

UK provides top-degree business courses not only in London but also all over the country, taught by experienced international faculties and great network connections with industries. With a global network and international-accredited to the affordable cost of tuition fees and living expenses, MBA in London surely stands as a strong pillar, defeating the rest of Europe. There are lots of universities offering numerous programs and courses in every discipline of the business sector. London MBA programs have something from everyone and it’s really easy to find programs of your choice that matches your goals.

The list below shows you the top 10 MBA programs in the UK. These programs offer knowledge to executives, professionals, and individuals who want to do MBA in the UK without work experience, that too in budget.

The top 10 Universities for MBA in the UK with their global rank in education, salaries one can earn after studying, tuition fees, and also some interesting facts about these schools.

 

1. London Business School
2. Saïd Business School
3. Imperial College Business School
4. Warwick Business School
5. Judge Business School
6. Cranfield School of Management
7. Alliance Manchester Business School
8. University of Edinburgh Business School
9. Durham University Business School
10. Kingston University London
  1. London Business School

London Business School is situated in London, is one of the elite and renowned business schools offering top MBA programs to its international and domestic students. It won’t be wrong to say that it is the best business school in London, as it comes 4th in a row on QS Global Rankings. Besides offering a regular MBA to its students, it also offers an Executive MBA in Dubai campus, EMBA Global in London and New York, EMBA Global with Columbia Business School, and The University of Hong Kong.

  • Tuition Fees – INR 76 Lakh for Normal MBA
  • Salary post-MBA – INR 69 Lakh
  • International students –400 students per year

 

  1. Saïd Business School 

Saïd Business School is a part of the University of England, offers a full-time one-year MBA program, and 91% of employment rate. It’s a university offering graduates and postgraduates in business, finance, and accounting. The school has become a leading institute and its MBA programs are ranked 13th in the world and 2nd in the UK. The school is famous for its affiliation with Oxford University and world-renowned programs in Business. The school was founded 24 years ago with the aim of providing future business leaders with adequate skills and qualities.

  • Tuition fees – INR 50 Lakh to 60 Lakh
  • Salary post-MBA – INR 75 Lakh
  • International students – 320 students per year

 

  1. Imperial College Business School

If you get selected at Imperial College for the MBA program, then consider yourself the luckiest student on planet earth. Imperial College is one of the finest business colleges in London, which covers various fields such as health economics, data science, financial analysis, technology, and more. It gives a one-year regular MBA program and a two-year Executive MBA program that includes two international study trips to China, Europe, and the United States. It also gives another option of doing a part-time MBA with classes’ schedules at weekends only. A great way of learning while working part-time. The school also offers an online MBA global program.  The school stands among the top 20 schools providing MBA Programs according to QS global ranking.

  • Tuition fees – INR 46 Lakh
  • Salary post-MBA – INR 63 Lakh
  • International students –70 students per year

 

  1. Warwick Business School

Warwick Business School is an academic department which comes under the Warwick University’s Faculty of Social Sciences. It is one of the most prestigious business schools which hold a reputed position of its alumni in corporate, governmental, and academic institutions around the globe. In QS business school ranking, the school stands at a 34th rank worldwide. It gives various options in selecting MBA programs- One-year full-time MBA, part-time Executive MBA programs and, part-time distance learning MBA. You’ll develop global networks, new thinking; enhance your skills and knowledge to transform your career both professionally and personally.

  • Tuition fees – INR 37 Lakh
  • Salary post-MBA – INR 70 Lakh

 

  1. Judge Business School

Judge Business school is the business school of the world-famous University of Cambridge. The school provides management education and constantly ranked as one of the world’s top business schools. The school was founded in 1990 and still continues its legacy of providing first-class education and career opportunities. The school has a high standard in terms of admission. You need certain qualifications and work experience in order to study here. The average age of students is 29 and extensive work experience in the various firms. It’s a one year full-time MBA program and Executive MBA (EMBA) needed14 years of working experience. The school has collaborated with top corporations such as Apple, IBM, and JP Morgan, etc. it is ranked as 8th in the QS Global 200 Business Schools Report 2017.

  • Tuition fees – INR 60 Lakh
  • Salary post-MBA – INR 90 Lakh
  • International students –conducts only 200 students

 

  1. Cranfield School of Management

Cranfield School of Management is a business school and a part of Cranfield University.  Cranfield University is the UK’s only postgraduate university that specializes in science, technology, engineering, and management. MBA programs at Cranfield University are ranked 51st in QS World University Rankings. Also in the QS world program ranking, the course is ranked as 51st in a row. It has a record of 94% employment rate and offers many scholarships to its international students, making a popular destination to study MBA. It is a one-year full-time course in MBA and a two-year part-time course for Executive MBA.

  • Tuition fees – INR 30- 40 Lakh
  • Salary post-MBA – INR 58 Lakh
  • International students –conducts only 100 students

 

  1. Alliance Manchester Business School

Alliance Manchester Business School is the business school of the University of Manchester, England. The university provides graduates, post-graduate, and executive degrees and highly rated for its research-oriented program. It is the prestigious school of business in the whole of Europe and also the 2nd oldest in the UK. It offers full time, executive program, and online-based programs to its students. The part-time global MBA program is worth taking and it can pursue from Hong Kong, Brazil, Shanghai, and Singapore. It comes at 48th rank all across the world for its business program according to QS Rankings.

  • Tuition fees – INR 37- 45 Lakh
  • Salary post-MBA – INR 58 Lakh
  • International students –100 students per class

 

  1. University of Edinburgh Business School

University of Edinburgh Business School is the business school of the University of Edinburgh, Scotland. The business school offers various programs in a business discipline at the graduate and postgraduate levels such as – Accounting and Finance, Entrepreneurship and Innovation, Management Science and Business Economics, Marketing, Organization Studies, Strategy. Besides it also offers three different MBA programs – one year full MBA, MBA with an international exchange for one year, and, for executives the school offers a 27-month part-time course. It is also ranked 20th in the QS World University Rankings 2020.

  • Tuition fees – INR 22- 30 Lakh
  • Salary post-MBA – INR 75 Lakh

 

  1. Durham University Business School

Durham University Business School is a part of a prestigious institute named Durham University. The school’s employment rate is 95%.  Courses are offered in a full-time, part-time, and online format. The full-time MBA program goes around 12-15 months mainly focuses on technology, entrepreneurship, Leadership, Marketing, Operations Management, and many. The school has also collaboration with such famous companies’ organizations and academic institutions.  It is also ranked 7th by The Financial Times.

  • Tuition fees – INR 22- 30 Lakh
  • Salary post-MBA – INR 96 Lakh
  • International students – Total 2500 students

 

  1. Strathclyde Business School

The Strathclyde Business School is an important faculty of the University of Strathclyde in Scotland. The University was awarded the Times Higher Education Awards and won the UK’s University of the Year award. It was ranked as the top 14 Business School in the UK by Financial Times. It gives you full on-year MBA program and also Executive program is also rated really high in this business school. It promotes co-operation and health competition along by building business skills.

  • Tuition fees – INR 30-37 Lakh
  • Salary post-MBA – INR 66 Lakh
  • International students – Total 4500 students

9 Amazing Benefits Of Morning Walk

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#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!

5 Simple Tips For Prevention Of Obesity In Kids

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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!

prevention of obesity in kids

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.

Yoga Asanas To Lose Weight For Beginners

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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.

yoga asana for weight loss

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.

Healthy Recipes: Meal-in-a-glass, Cinnamon Smoothie With Berries

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Smoothies are often termed as a versatile beverage. They are easy to make, portable, modifiable and diet-friendly. Just blend in some healthy ingredients of your liking (fruits, vegetables, juices, yogurt, nuts or seeds) and you are good to go. But, hey, avoid adding a lot of fruit juice and sweeteners, like syrups and honey.

Smoothies can give you a boost to kickstart your day when taken as or with breakfast. You can also take it as a mid-day snack meal to avoid a hunger-crazed urge to binge on an unhealthy option.

Got all tempted right? It is time to whip up some ingredients to make a healthy wholesome “Cinnamon Smoothie with Berries”.

Cinnamon Smoothie with Berries

Things you will need:
½ cup unsweetened almond milk or skimmed milk
⅓ cup or 8-10 strawberries (chopped)
¼ tsp vanilla extract
½ tsp cinnamon powder
1 tsp peanut butter
1 tbsp oatmeal
1 cup ice
1 walnut, 4 almonds (for garnishing)
½ tsp stevia powder (You can also use sugar. Just make sure the amount is healthy)

 

How to prepare:
(1) Pour all ingredients into the blender.
(2) Blend until smooth, creamy and light pink.
(3) Transfer to a glass or a bowl

Tips:
– Add ice cubes in the end (while blending)
– Garnish with nuts and a few more berries to enhance the flavors

Nutrition Facts:
1 bowl contains
Calories: 145 (+10 cals if used sugar)
Fats: 8g
Carbohydrate: 4g (+2.5 gm carbs if used sugar)
Protein: 15g

Benefits involved:
Nowadays people are quite concerned about what they eat. Even though we know so much about the importance of good food habits, the lack of time hinders all our health-related plans. “You are what you eat” is a common saying. Be aware of what you are eating. Among all other food alternatives, the most promising contender which has taken place by being easy-to-make breakfast or mid-meal option is Smoothie.

Let’s dive in to know about the ingredients used in “Cinnamon Smoothie with Berries“:

– Skimmed milk is a low-fat form of full-fat milk. It is made by centrifugal separation, where all the fat content is separated from the milk. Whole milk or full-fat milk contains around 8g fat per glass, whereas skimmed milk contains less than 1g fat per glass. Additionally, it has been found that skimmed milk provides the same nutrients as whole milk. Adding a low-calorie or low-fat milk can add all benefits of milk to your beverage without compromising health.

– Strawberries are packed with vitamin C, fiber and antioxidants. While the vitamin C content can help you to keep your immunity stronger, the fibers help you stay full for a longer time and avoid unhealthy munching.[2]

 

– Cinnamon is known as a super spice. It adds warmth to the drink when combined with the classic flavors of peanut butter or banana. Some researchers have shown that it has antioxidant, anti-inflammatory, antidiabetic and antimicrobial properties.

– Peanut butter, nuts and seeds provide protein. They also provide heart-healthy fat. Peanut butter adds texture to the smoothie. It is rich in protein and low in carbs. It is a fairly rich energy source, but do check if you are allergic to peanuts or not.

This nourishing smoothie is sweet in taste and is perfect for when you are rushed off your feet. It is loaded with antioxidants and other benefits. Do try this at home and tune in for more such easy homemade recipes.

What to keep in mind:
— Don’t go overboard by adding too many different flavored fruits.
— Always check the final calorie intake you will be consuming.
— Check the size of the glass as too much of everything is harmful.
— Avoid taking only smoothies. Food has its own place.
— Taking smoothies at the wrong time.

Healthy Recipes: Papaya Orange Drink, The Healthy Cold Drink

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Drinking plenty of water every day is the fundamental practice to stay hydrated and must never be negotiated with. However, sometimes you may want to entertain your tastebuds with something that is more delicious and feels good on your tongue. Whenever we have this kind of an urge, we find ourselves taking a sip of soft drinks or something that is full of sugar. It has been found that drinking soft drinks can cause increased energy intake and weight gain[1]. It is always wise to drink something that comprises of healthier alternatives like fruits, milk, vegetables, etc.

Let’s explore one such health drink called the papaya orange drink, that will help you not only surprise your tastebuds but will also boost your nutrient intake. As the name suggests, this drink is made up of papaya and fresh orange juice and a few more ingredients that make it a healthy choice in these tiring summers.

papaya orange drink

Here’s what you need to make 1 glass of papaya orange drink:

– 1 cup fresh orange juice. As an alternative, you can opt for fresh mosambi juice.
– 1 cup roughly chopped papaya
– 1/4 cup thick coconut milk or thick curd
– Crushed ice for serving

How to prepare:

1. Mix all the ingredients except the ice and blend till smooth.

2. Place some crushed ice in each glass and top with the smoothie.

3. Serve the papaya orange drink immediately.

Nutrition Facts:

– Energy: 202 kcal
– Protein: 3.1 gm
– Carbohydrates: 45.7 gm
– Fiber: 4.7gm
– Fat: 0 gm

Benefits of the papaya orange drink

1. This drink is a smoothie. Such drinks are made of pureed fruits or vegetables, juices, milk or other alternatives of milk like almond milk, soy milk, etc. and sometimes include herbs and spices too. Smoothies can vary in their nutrient and calorie content depending on the ingredients that are used to make it.

2. Smoothies can work as a snack or a short meal when you’re on the run and don’t have the time to chew on things. Blending certain fruits or vegetables with a cup of curd or yogurt could be your quick go-to meal that is full of nutrition. The presence of whole fruits or vegetables makes smoothies a healthier and fiber-rich alternative to fruit juices.

3. This smoothie is a rich source of vitamin C as it contains orange juice. Vitamin C is important for bone and teeth, skin health, iron absorption and immunity. Its immunity-boosting ability can reduce the length of your cold and enhance your capability of fighting off such infections.

4. The smoothie contains papaya which is an excellent source of fiber, vitamins B and C, folate and minerals such as potassium and magnesium. It is low in cholesterol and sodium.

While the summer spikes up, take care to keep yourself hydrated and rejuvenated by trying new recipes such as this smoothie. The papaya orange drink will not just cool down your summers but will also help you increase your regular nutrient intake.

Make sure to try your hands on this healthy recipe.