“Walking is a man’s best medicine.”  So said Hippocrates more than 2400 years ago and it is just as true today, as the health benefits of walking have been proven repeatedly by modern scientific studies.  Any physical activity is a boon to overall heath and walking comes with a host of benefits.   Staying strong and healthy is as easy as putting one foot in front of the other, with the added benefits that you can do it anywhere, at anytime and need no special equipment. Health benefits of walking. The human body is designed for activity.  Active muscles take up glucose from the blood stream much more efficiently than inactive muscles.  Walking can have a major positive impact on various

Any physical activity or movement of some sort, “activates” most of the physiological systems in the body, such as the respiratory, cardiovascular, and musculoskeletal systems, as well as hormonal and immune responses. Regular exercise results in the inherent chemistry of these systems responding, and adapting, to the increased activity, which benefits their efficiency and capacity. What exactly happens during exercise in these various systems, and how does it promote overall health and wellness? Effects of exercise on the respiratory (pulmonary) system: The respiratory system provides oxygen to tissues in the body and removes carbon dioxide from tissues, through diffusion of oxygen and carbon dioxide between the blood and the alveoli in the lungs. Any physical activity increases the body’s need for

What is strength training? Regular physical activity is essential for good health and includes walking and other activities that get the heart rate up. The value of strength training as a key component of overall health and fitness is often overlooked, especially once you reach your 50’s or beyond.  It is also referred to as weight training or resistance training and involves the use of resistance against the contraction of muscles. This leads to building the strength, size and anaerobic endurance of skeletal muscles. It is typified by training with gymnasium equipment, and exercises that use your body weight, in order to increase muscle strength by making the muscles work against a weight or force.   What are the major

It is important to keep joints moving, even if you’re dealing with pain from arthritis or a lingering injury. There are various joint-friendly options for physical activity: ·         short walks throughout the day, instead of a long walk. ·         water aerobics, or water walking, ·         swimming, ·         an elliptical trainer (also known as a walking machine), ·         a stationary bike,  ·         a rowing machine, ·         tai chi.   HEALTH INSIGHT MARCH 2017

Interval training is a form of exercise where the pace of the training is purposely speeded up and slowed down at regular intervals.  Burst of fast-paced walking can gradually be introduced to your walking routine. Walk as fast as you can at a pace you can maintain for a short while only, then slow down to your normal walking pace again.  As you get fitter, it would be possible to increase the intervals of fast-paced walking until you can walk for 50% of the time at the higher intensity.  Use a wrist watch with a minute hand to time the intervals, for example two minutes fast, two minutes slow. Another technique is to use street lamp posts or similar landmarks

LESSER KNOWN BENEFITS OF EXERCISE Fitness and weight control are well-known major benefits of a rigorous exercise routine, but regular physical activity can also assist in reducing the risk of several diseases and health conditions. Keep in mind that exercise is but one of several good lifestyle habits for better health. The most important of the lesser known benefits of exercise are summarized below: Heart health: Strengthening the heart muscle. Lowering blood pressure. Raising good cholesterol (HDL) levels. Lowering bad cholesterol levels (LDL). Improving the working of the cardiovascular system (blood flowing freely) by delivering more oxygen and nutrients to the tissues. Improving the heart’s working capacity. Reducing the risk of a stroke. Brain health: Increasing oxygen levels in the

The human body was originally designed for walking long distances – ancient man walked 10 to 16 kilometers per day in search of food and survival. Modern man would think twice or thrice about driving 10 to 16 kilometers daily for food, let alone walking!  But walking is still extremely relevant to modern man’s survival, albeit in terms of good health. The Harvard Medical School quotes studies that have shown a host of health benefits of regular walking, amongst them a few lesser known benefits: Walking reduces the effect of obesity promoting genes. A study of 32 obesity promoting genes amongst 12 000 people has shown that participants who walked briskly for an hour per day had a 50% reduction

Fitness and weight control are well-known major benefits of a rigorous exercise routine, but regular physical activity can also assist in reducing the risk of several diseases and health conditions. Keep in mind that exercise is but one of several good lifestyle habits for better health. The most important of the lesser known benefits of exercise are summarized below: Heart health: Strengthening the heart muscle. Lowering blood pressure. Raising good cholesterol (HDL) levels. Lowering bad cholesterol levels (LDL). Improving the working of the cardiovascular system (blood flowing freely) by delivering more oxygen and nutrients to the tissues. Improving the heart’s working capacity. Reducing the risk of a stroke.  Brain health: Increasing oxygen levels in the brain by the increased flow

Recently published findings of scientifically proven studies have indicated that sitting for long periods of time, coupled with physical inactivity, is as important a risk factor as chronic disease for early mortality.  This risk is reduced in correlation with the amount of physical activity that the individual employs.  Sitting for 8 hours a day requires moderate intense physical activity for about 60 – 75 minutes per day to eliminate the risk of earlier death associated with high sitting time.  Exercise can still be beneficial if it is spread out during the day. If your schedule does not allow 60 minutes of exercise, then at least 30 minutes a day can be protective in this regard. But there is more to