Benefits of walking

                  Walking is one of the best aerobic exercise.It is the best  & simple way to become healthier.It required very less time and can do it pretty much everywhere,as your available time slot(may be in morning or evening).It is totally free i.e; no membership fees,no equipment cost.A 30-45 minutes everyday walk can increase endurance,reduce excess body fat,increase cardiovascular fitness,reduce the risk of serious health conditions like type 2 diabetes,heart disease & osteoporosis.       

                  Don't confuse with slow running as walking,both are different in executing and functioning.In walking a single foot is always on the ground,but in running runners go completely airborne for some part of each stride.

              Walking is a great form of physical activity for people who are over weight or who have not exercise in a long time. It is good for both physical and mental health. 

Benefits of regular walking are listed below;

Reduces risk of  heart disease:

In different studies researchers found that walking reduced the risk of  cardiovascular disease by 31%.It is good to walk for at least 5 days in a week .The duration may be in between 30 to 45 minutes. 

Improves the management of blood pressure:

Walking helps to control blood pressure.It a good exercise for those who are suffering from hypertension .Research shows that a regular walk for 10,000 steps a day can help to keep your blood pressure level check.

Reduces risk of  diabetes:

Now a days diabetes is a common health problem.To control it doctors recommend to do physical exercise & be active.A regular walk of 45 minutes can help you to bring the blood sugar into track & help you to prevent from type-2 diabetes.

Strengthen bones & joints:

Walking reduce the risk old age health problems like; osteoporosis & hip fracture.Walking improves balance and strength of leg muscles as a result it reduces the fall risk and reduce the chance of breaking a bone.Walking distance,pace,time were associated with reduction in hip fracture.

Increases lungs capacity:

While walking we breath in more oxygen compare to when we are stationary.So a larger volume of exchange of oxygen and carbon dioxide occur which increase lung capacity.We get more capacity so our endurance also increase.

Helps in weight loss:

By walking you can burn fat and it's free cost.Instead of using a transport to go near by prefer walking;you can save few bucks also.For obese people a regular walk of 10,000 to 12,000 steps is key to achieve their fitness goal.

   Tips:

• If you feel alone for walk, join a group or go with your family.
• If you have dogs,take them with you.
• Do not set a long distance in the beginning;as your endurance level increase day by day increase your distance according to it. 
• Use fitness trackers or mobile apps to keep track of  activity & calories you burn in walking  
• Always choose different routes for walk; so that you won't get bored.
• Buy good quality shoes for walk as it gives comfort & provides good support and grip.  
• Don't use earphones while walking in street & roads.
• Do some stretching & exercises after walking to get better results. 

 





     

   

         
     

   

What is Macronutrient?

Nutrient is the substance which required for body to work,survive,grow,repair and reproduce.It is of two types;

• Macronutrients
• Micronutrients 

What is Macronutrient?

Macronutrients are the compounds which we consume in large amounts than others.These are the main energy provider to body for performing different tasks.It also responsible for growth & repair of body.These are mainly of three types;

1. Carbohydrate(Carbs)
2. Protein
3. Fats

Carbohydrates:

Carbohydrates are the fuel to body.

It plays a major role in the body development,immune system and blood clotting.It is of two types;

• Simple carbs
• Complex carbs 

Simple Carbs:

These are the carbs which is digested & absorbed quickly.It provide instant energy to body.Rice,fruits,table sugar,soft drinks,candy are the foods rich in simple carbs.

Complex Carbs:

These are the type of carbs which takes a long time to breakdown.

These are loaded with healthy fibers which slows down the absorption process;so that we get a constant feed of energy for a long period of time.Due to the presence of fiber we feel filled for a long duration.Oats,whole wheat bread,brown rice,sweet potato are loaded with complex carbs.

  

Proteins:

These are the building blocks of body.It provide essential amino acids which can't be biosynthesized by the body.These amino acid are used as precursors to hormones,co-enzymes & cellular repair.Proteins can be found in skin,hair,body organs & muscles.Creation of new muscles and their repair is also done by proteins.Eggs,chicken breast,milk,lentils,soy,fish are the major sources of protein.

Fats:
Fat have very bad reputation in our society,but it's a essential nutrient for body functioning.Excess of carbs and proteins also stored as fat in body. These are mainly of two types;i.e

• Saturated fat
• Unsaturated fat

Saturated fat:

These are the fats in which the fatty acid have all or predominantly single bonds.These are mostly animal fats.These have higher melting point than unsaturated.These have to be consumed in moderation so that it won't harm our body.Fried foods,cream,cheese,butter,whole milk dairy products,pizzas,coconut oil,ghee,fatty meats are belongs to this category.

Unsaturated fats:

These are the fats in which there is at least one double bond within the fatty acid chain.It help to lower the level of total cholesterol,reduce the risk of blocked blood vessels,heart attacks and strokes.

         It contains fatty acids like omega 3 & 6 which are anti-inflammatory and pro-inflammatory respectively.It help the body to absorb fat-soluble vitamins and stores it in the fatty tissue.Vitamin A,D,E & K are the fat-soluble vitamins.Olive oil,different nuts(almond,walnut,peanuts),fatty fish like salmon,cashews are best source of unsaturated fats.