10 Reasons Why Morning Walks are Important for your Health

10- Better Day

“An early morning walk is a blessing for the whole day” said Henry David Thoreau. And how right was he! Starting your day with a brisk walk, or even a leisurely stroll around the neighbourhood has many benefits. It gives you a natural energy boost and you feel revitalized. Physical activity early in the morning is helpful because it ensures greater mental sharpness for the rest of the day. You also feel more active and fresh throughout the day, as opposed to when you feel lethargic because you wake up late. The temperature during the morning is conducive to exercising, with no sun to bother you. Moreover, you can use the time to plan out the rest of your day, allot a specific time to each task you plan to accomplish and sketch a schedule to follow.

9- Better Sleep

A brisk walk early on in the morning ascertains that you sleep better at night. In a previous article of mine (Ten Ways to Sleep Quickly and Easily at Night), I have mentioned how physical activity during the day helps one sleep better at night. The same logic holds true here. Walking tires the body out and therefore, sleep comes easily when you hit the pillow at night. In fact, daily morning walks also help to regulate your sleep cycle as you get up at the same time every day. Brain scans have even proved that exercise early in morning helps a person spend almost 75% more time in deep sleep, in contrast to exercise done later in the day.

8- Reduces Risk of Cancer

The right kind of lifestyle can go a long way in making sure that your risk of developing cancer is lowered. Morning walks are a form of exercise, which, if undertaken regularly can lower cancer risks. A study by the National Cancer Institute found that walking briskly for one hour every day for most of the week significantly reduces breast cancer risk in middle aged women. Another study found that walking improves breast cancer survival rates. Fast paced walks also help to reduce the risk of colon cancer by ensuring that carcinogens do not stay in prolonged contact with the intestinal lining of the body, according to a study published in 1999.  Moderate exercise in the form of regular morning walks have been shown to reduce the risks of endometrial cancer. It is clear then that morning walks can help prevent the onset of cancer in the body, so wake up before it is too late. 

7- Weight Loss

If you are obese or overweight, a morning walk can be very beneficial for you. Morning walks burn calories and improve the metabolism of the body. Both these processes are essential to lose weight. Go for a walk first thing in the morning, preferably before breakfast to improve your body’s metabolism. You can burn up to 100 kcal of energy every one mile you walk. Morning walks are more beneficial to the process of weight loss because in the morning, the glucose level of the body is low which means that it is the fat which burns. In the evening, when the glucose level is high, walking burns the glucose and reduces blood sugar level.

6- Diabetes and Hypertension

Walking is a form of exercise. Exercise burns glucose. Burning of glucose results in more utilization of insulin. This in turn improves blood sugar levels and help diabetics. Simple. Morning walks don’t just help patients manage their diabetes, they also prevent the onset of diabetes in healthy people. Walking 10,000 steps a day increases insulin sensitivity and reduces the Body Mass Index by one percent. In India, almost 51 million people suffer from diabetes. Morning walks can help prevent and control this disease. Walking lowers high blood pressure by improving blood flow in the body. Blood pressure control helps against hypertension. Walking just 20 to 30 minutes every day has a suppressing effect on hypertension. To keep these two diseases at bay, walk away.

5- Muscular Strength

Daily walks help improve muscular strength in the body by keeping the muscles in regular use. The muscles which benefit the most are in the calves, glutens, hamstrings, legs and arms. Walking tones the muscles of the thighs, arms, forearms, buttocks and legs. The shapely legs of people who walk regularly are a result of their toned calves. Moreover, walking doesn’t just build muscles but also helps in muscle endurance. This means that people who walk every morning can engage in physical exertion for a longer period of time without feeling tired. Ever notice how people who don’t engage in a lot of regular physical activity tire so easily? That is because they have low muscle strength and endurance. If you hate vigorous exercising but want to stay fit, going for a morning walk daily is an excellent substitute. This regular, moderate form of exercise ensures better muscle strength and endurance.

4- Brainpower

A quick paced walk right in the morning guarantees that you stay alert throughout the day. Along with your body, it energizes your mind as well. Walking improves blood circulation which means that a greater amount of oxygen reaches the brain. This leads to improved mental faculties and better powers of recollection. Researchers at the University of California, San Francisco even found out that age related mental decline is lower in people who walk daily. It also lowers the risk of Alzheimer’s and dementia in elderly people. But most importantly, exercise produces brain-derived neurotrophic factor : a protein that perks up mental acuteness. So put on the walking shoes every morning and walk your way to better mental health.

3- Overall Health

Besides the major ways in which diabetes helps improve health, here are some more advantages of talking a morning walk every day-

–          Raises good cholesterol HDL levels in blood

–          Lowers LDL or bad cholesterol levels

–          Prevents and protects against miscarriages

–          Muscular development combats back pain

–          Is a standard treatment for osteoporosis patients

–          Boosts the immune system

–          Strengthens the joints

–          Better sexual health

2- Less Stress

As mentioned earlier as well, morning walks are beneficial not only to the body but to the mind as well. Walking helps a person deal with stress and combat anxiety. The psychological health of a person thus benefits greatly from walking, and even helps provide a positive outlook to the whole day, first thing in the morning. Morning walks have been shown to improve self esteem, which in turn helps fight various psychological ill effects like depression (one major cause of depression being low self esteem) If you stick to your resolve and walk regularly ever morning, it will lead to better overall mood and fight mild depression. Various studies have proven that walking helps reduce the anxiety and depression. The regular rhythm of breathing while walking, the sensory distractions it provides, the release of pent up energy etc all contribute to enhance psychological well being. The release of endorphins provides a natural ‘high’ and improves mood. While walking is of course no substitute for medicines and treatment, it does help a person cop with psychological stress better.

1- Cardiovascular Health

If this does not push you into waking up early for a walk, I don’t know what will. The health benefits of taking a morning walk everyday are immense, the most important one being that it is good for your heart. In a world where approximately 40% of the population suffers from heart diseases, as little a change in your lifestyle as going for a morning walk every day can be helpful to keep the diseases at bay. Studies have shown that walking briskly, at 3 to 4 miles per hour, can decrease your risk of heart disease by 40%! Since physical inactivity is a major reason for heart diseases, walking ensures that your heart stays fit. The heart is an organ which is strengthened by regular activity which helps it pump blood better. Walking daily has also been shown to lower the risk of a second heart attack in people who have already suffered from one. The physical activity of walking is instrumental in improving blood circulation in the body, strengthening the heart, increases the heart rate and generally promotes better cardiovascular health. Morning walks thus reduce the chances of cardiac arrests and strokes. So stop hitting the snooze button and wake up every morning to take a walk. Your heart will thank you.

Note:Shared from listdose.com

Tips to stay healthy these rains

Welcome the rains, not the diseases they bring. To stay healthy, watch what you eat and 
drink

In the swelter heat of summers, rains are definitely a God-sent gift. But along with monsoon showers, come a surfeit of diseases like food poisoning, diarrhoea and cholera. Other diseases that make an appearance during this particular season include typhoid, dysentery, amoebiosis, hepatitis A and E and even polio. Individuals with low resistance, especially elderly and people with ailments like diabetes mellitus, lung problems, heart diseases or rheumatism, are more prone to infections. Thus, it becomes essential to pay extra care and attention to your health and eating habits during monsoons as your body and digestive system is susceptible to infections.

Take extra care

Diseases in the rainy season are mostly water-borne and hence you need to be particularly careful with the water you drink. Contamination of drinking water is rampant during rains and it naturally becomes imperative to drink filtered and clean water to ward off maladies. Rains inevitably mean a worsening of the quality of ground water, because of seepage, of garbage and other contaminants that get dissolved in the rain water. The use of suction pumps is another hazard because unless there is a really good water flow, the pumps often tend to suck in contaminants. Ideally, they should be used only for lifting water to the upper floors and not for boosting water supply per se.

You need to ensure that you do not get tempted by street vendors selling juices, golas and kulfis. Monsoon is the harbinger of breeding bacteria in food items and thus you should avoid eating outside food. Always go for packaged juices as they are safest. Eating salads from outside might also induce ingestion as germs thrive on vegetables that are not fresh and unwashed.

Fight back

With unconditional growth, India has tremendously progressed but still remains far away from maintaining and following a healthy lifestyle. The burden of ailments such as obesity, diabetes, cardiovascular diseases stress and stroke not only amongst adults, but even children, has made people aware and conscious while selecting food items, keeping in mind hygiene and diet quotient. But the mirror has two sides.

Monsoon mantras

Drink enough water: Water keeps the body hydrated and cool and is no doubt the best option to quench thirst. During summer, body tends to lose water and sodium in the form of sweat. Hence it is important to drink plenty of water. But in the monsoon season, sweat does not evaporate quickly due to high humidity levels. This prevents the body from releasing heat in an efficient manner. Thus it is important to drink water, even when you are not thirsty, regardless of your activity levels. Make sure that you keep a bottle of water with you always, be it your work-station, kitchen or car. Make sure that you use filtered and safe water.

Avoid carbonated, caffeinated, and alcoholic drinks and beverages as they contain preservatives, colours and sugars. They are acidic in nature and act as diuretics resulting in loss of fluids through urine. Most soft drinks contain diluted phosphoric acid and their excess intake increases phosphorus levels in the blood, impairs the calcium-phosphorus ratio, leading to extraction of calcium from the bones. This calcium displacement from the bones makes them porous and brittle.Soft drinks also reduce mineral levels in the body to such an extent that enzymes are unable to function efficiently resulting in indigestion.

Eat fresh vegetables and fruits : Fresh vegetables and fruits are rich in water content, essential nutrients in the form of water soluble vitamins and minerals, natural sugar and fibre. Include lots of fruits and vegetables in your diet such as salads and fresh juices. These veggies and fruits keep the body hydrated and aid in weight loss due to a good fibre content.

Amla [Indian gooseberry] and citrus fruits contain lots of vitamin C and are good for improving your immunity levels. Avoid greasy, fried foods and fatty meals have heated thermal effect on your body and make you sluggish.

Maintain good hygiene levels: Germs breed quickly during monsoons. With the adulteration and contamination rates already high, rains add to the troubles and paves way to the hospital.

Wash fruits and vegetables thoroughly before cooking or eating raw. Avoid consuming pre-cut fruits and street foods. Eat well-cooked food.

The first few rain showers are heavenly. The feeling of respite from the heat usually surpasses the caution we should take during rains to stay away from the backlash of this beautiful weather. With just a few precautions, we can enjoy the pleasantness and charm of these most-awaited showers.

Handy tips

For general health

• Get yourself vaccinated for monsoon-related ailments like hepatitis. Fever is a serious health problem during the monsoons and do not ignore it, if it lasts for more than two days. Remember, prevention is better than cure.
• According to ayurveda, heavy exercising should be avoided in monsoon. The body needs only light walks and yoga during this time.
• It is best to wear loose cotton clothes and use anti-fungal talcum powder in areas prone to fungal infections. Humidity and dampness results in fungal infections. Dampness can lead to skin problems and athlete’s foot. So, take bath at least twice a day to keep infections at bay.
• Use insect repellents, disinfectants to stay away from mosquitoes, flies, cockroaches, and termites. You can also try house-hold options like dried neem leaves, camphor, or cloves.

For skin

• Cleanse your skin daily using a soap-free cleanser. Use a gentle scrub once a day to wash off dead cells. Cleansing should be followed by the use of alcohol-free toner.
• Use a sunscreen, even on a cloudy day, as harmful UV radiations have the ability to penetrate clouds.
• Use a light lotion-based moisturiser to re-hydrate your skin and also brighten it up.

For hair

• Monsoon brings in hair problems like stickiness and dandruff, which leads to hair fall. Wash your hair regularly with a mild shampoo, followed by a conditioner.
• Avoid applying styling products as they can make your hair very greasy due to increased humidity.
• Do not tie-up wet hair as it can cause hair breakage. Oiling once a week will help to maintain its shine and strength.

For feet

• It is best to soak your feet in warm water, dry them and apply a moisturiser. For people prone to fungal infection, apply antifungal cream and powder prescribed by your dermatologist.
• Keep your feet warm, if you work in air-conditioned places.
• Do not forget to completely dry your feet to prevent fungal infections.
• Diabetic patients need to take extra care of their feet during the monsoon season and should not walk barefoot since the soil almost turns into a reservoir for all types of germs during the rains.

Note:Shared from completewellbeing.com

8 reasons parents should play with their kids

1. Sometimes, no one else will

Quite simply, you might be living somewhere where your child has no one close in age to play with. What do you expect them to do? Play Frisbee by themselves? Chase the neighbour’s dog down the street? You’re not mollycoddling your child if you decide to get a ball and a couple of gloves to play catch. You’re not inhibiting their ability to make friends by playing a bit of one-on-one soccer or basketball or badminton. You’re making sure they get an active start in life despite awkward circumstances. And it’s very unlikely that you will have to be their sole playmate forever.

2. You provide an important active role model

When you play with your child, you demonstrate that play never goes out of style, and you show them that you value physical activity. You also get to model soft-skills such as sportsmanship and effort. You can be sure of one thing: your kids are watching you. And they will imitate you. Would you rather that they imitate Miley Cyrus? The Wolf of Wall Street? The Kardashians? Bart Simpson? (Actually, given those options, Bart Simpson might not be a bad choice.)

3. You develop their movement skills

For regular readers visiting Active for Life, you know what I’m talking about. For anyone arriving here for the first time, I’m talking about the fundamental movement skills that kids need to start developing from an early age so they can become physically literate. Again, it’s not necessarily about becoming a superstar athlete. These are basic life skills that are every bit as important as learning to read and write.

4. You set them up for lifelong health

As you start your kids on the path to physical literacy and a love of physical activity, you set them up to become active for life. Consequently, they are more likely to enjoy greater lifelong physical, mental, and emotional health. As countless generations of grandparents have advised their offspring, you ain’t got nothing if you don’t got your health.

5. You nudge them in the direction of scholastic success

New research is constantly emerging about the positive correlation between physical activity and good school grades. What would you rather do? Spend 30 minutes laughing and playing with your child 4 days a week? Or battle through 30 minutes helping them with their homework every night because they are having attention issues at school due to being chronically inactive?

6. You bond with them

If you make it fun, you will forge deep bonds with your kids by playing with them. I played with all three of my kids as they were growing up — soccer, basketball, badminton, baseball, Frisbee, tennis, cycling and more — and I am grateful that I did. We’re like “this” now. [Crosses forearms and makes gangsta signs — to the mortification of his 16-year-old daughter, who winces, shields her eyes, and groans.] Each of them went on to form other friendships, each of them went on to do lots of different sports and physical activities, each of them became good students, and each of them has inherited happy memories of playing with dad. Which is good because my RRSPs don’t amount to much.

7. You discover the joy of play again

There can be much laughter and pleasure in movement and play. When was the last time you experienced it? You’re never too old to play, and there’s no shame in hanging out with children and acting like a kid yourself. As professor Peter Gray explains, you get to enjoy one of the greatest gifts of being alive. You also reduce your blood cortisol and increase your serotonin — without prescription drugs!  What a concept. [As I write these words, share prices for prescription antidepressants have taken a 5-point tumble.]

8. You follow in the footsteps of John Nash

John Nash, dad of two-time NBA most valuable player Steve Nash and talented siblings Martin and Joann, played with all three kids when they were small. In our 2012 interview, he tells the whole story and shares his views on being an active role model and a positive sport parent. Great story. If you have kids in sports, be sure to read it.

There are lots of great reasons to play with your kids. You can probably think of others as well. Feel free to add your thoughts in the comments section below, or visit us on Facebook and Twitter to share your ideas.

Note:Shared from activeforlife.com