Brisk Walking is a fantastic form of exercise

Brisk Walking is  a fantastic form of exercise 

 Brisk Walking is indeed a fantastic form of exercise with numerous health benefits. Here’s why it’s considered a “superfood” for your body:

1. Cardiovascular Health:

   Walking increases your heart rate, improving blood flow and potentially lowering blood pressure. 

2. Energy Boost:

   When you walk, your body releases endorphins, which enhance your mood and boost energy levels. Additionally, the increased oxygen delivery throughout your body contributes to overall vitality.

3. Reduced Risk of Chronic Conditions:

   Regular walking has been associated with:

   • Lowering High Blood Pressure
   • Improving Body Mass Index (BMI)
   • Reducing the Risk of Diabetes, Stroke, and Cardiovascular Disease

4. Walking Pace Matters:

   Research shows that faster walking paces yield greater health benefits. It is advisable that always aim for a brisk or very brisk pace  so that you can get best of  the positive effects.

5. Stress Reduction:

   Unlike high-impact exercises like running, walking raises your heart rate without triggering the stress hormone cortisol. It  has been observed that walking relieves the brain neurons, helping to  reduce stress and anxiety.

6. Mental Health Benefits:

   Walking has been linked to improved mental health outcomes. While the evidence base is growing, it remains fragmented. 

How Much Walking?

• The 2018 Physical Activity Guidelines for Americans recommend that adults with chronic conditions aim for at least 150-300 minutes of moderate-intensity aerobic activity weekly. Walking fits this recommendation.
• The duration of walk with pace of walk is very important. So adjust your duration and pace for more benefits from walking.

Remember, walking is accessible, free, and can be done almost anywhere. Enjoy you life just by walking. 

Motivating facts about calories and diet management

Motivating facts about calories and diet management

1. Calories: The Energy Currency:
   • Calories are the energy units in food. Your body constantly demands energy, and it uses calories from food to function. Everything you do, from fidgeting to running a marathon, requires energy derived from calories.
   • Carbohydrates, fats, and proteins are the main nutrients that provide calories. Regardless of their source, the calories you consume are either converted into physical energy or stored as fat within your body.
   • You need strike a balance between the calories for weight management through different ways such as physical activities.
2. Weight Management Equation:
   • Weight control boils down to a simple equation: calories in vs. calories out.
   • If you consume more calories than you burn, you gain weight. Conversely, if you eat fewer calories and increase physical activity, you lose weight.
   • In the past, researchers believed that burning or cutting 500 calories a day led to losing 1 pound (0.45 kilograms) of fat. 
3. Calorie Density Matters:
   • Not all calories are equal! Eating 100 calories of vegetables differs from consuming 100 calories of candy.
   • Opt for nutritious, low-calorie foods to promote a healthier body. Always eat foods with lower calorie density, so that you can eat and enjoy  more while consuming less calories.
4. Simple Ways to Cut Calories:
   • Skip High-Calorie, Low-Nutrition Items: Start by skipping one or two high-calorie treats. For instance, consider passing on your morning latte, soda at lunch, or evening bowl of ice cream.
   • Swap for Lower-Calorie Choices: If skipping a treat leaves you craving, replace it with a healthier, low-calorie alternative.
   • Control Portion Sizes: Be mindful of portion sizes to avoid overeating.
   • Make Healthier Choices: Always prefer nutrient-dense foods instead of empty-calorie options.

Remember, achieving a healthy lifestyle involves balance and informed choices. Having good knowledge of calories of foods, you can manage your weight effectively.

Skipping lunch and taking heavy breakfast, an interesting debate

Skipping lunch and taking  heavy breakfast, an interesting debate

1. • Benefits:
     • Weight Management:  It has been noted some studies that skipping lunch might help with weight management because it reduces overall calorie intake for the day.
     • Intermittent Fasting: Skipping lunch can be part of an intermittent fasting approach, where you restrict eating to specific time windows. Intermittent fasting has been associated with various health benefits, including improved insulin sensitivity and weight loss.
     • Increased Focus: Some people find that skipping lunch helps them stay more focused and productive during the afternoon.
   • Drawbacks:
     • Nutrient Deficiency: Skipping lunch may lead to inadequate nutrient intake, especially if you consistently miss out on essential vitamins, minerals, and protein.
     • Energy Slump: Skipping lunch can cause energy dips and affect concentration levels.
     • Overeating Later: If you skip lunch, you might compensate by eating larger portions during dinner or snacking excessively later in the day.
2. Taking a Heavy Breakfast:
   • Arguments in Favor:
     • Metabolism Boost: Eating a substantial breakfast kick-starts your metabolism after the overnight fasting period. It helps regulate blood sugar levels and prevents energy crashes.
     • Reduced Hunger: A hearty breakfast can reduce hunger throughout the day, making it less likely that you’ll overeat later.
     • Healthy Choices: When you eat a satisfying breakfast, you’re more likely to make healthier food choices throughout the day.
   • Considerations:
     • Quality Matters: Opt for nutrient-dense breakfast options like whole grains, protein, fruits, and vegetables rather than sugary or processed foods.
     • Individual Variation: What works best varies from person to person. Some individuals thrive on a big breakfast, while others prefer smaller meals throughout the day.

Remember that individual preferences, lifestyle, and health goals play a significant role in determining the best meal patterns. 

Keep in mind that skipping meals should always be done mindfully, and it’s essential to consult with a healthcare professional or registered dietitian before making significant changes to your eating habits.