Pick up walking pace to be heart healthy

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Walking a little faster or for a few extra blocks may be good for older adults’ hearts, according to a new study.

In the large prospective community-based study of older Americans, modest physical activity was associated with a lower risk of cardiovascular disease (CVD). This was true even among men and women older than age 75 at baseline – a rapidly growing population for whom regular activity has been advised, but with little supportive empirical evidence.

Led by senior author Dariush Mozaffarian, the Tufts University researchers found that after adjustment for other risk factors and lifestyle behaviors, those who were more active had significantly lower risk of future heart attacks and stroke.

Adults who walked at a pace faster than three miles per hour (mph) had a 50 percent, 53percent, 50percent lower risk of coronary heart disease (CHD), stroke and total CVD, respectively, compared to those who walked at a pace of less than two mph.

Those who walked an average of seven blocks per day or more had a 36percent, 54percent and 47percent lower risk of CHD, stroke and total CVD,

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Aerobics ups brain power

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A new study has highlighted the importance of physical activity and aerobic exercise for the healthy brain function.

Regardless of gender, young adults who have greater aerobic fitness also have greater volume of their entorhinal cortex, an area of the brain responsible for memory. Better aerobic fitness however does not appear to impact hippocampal volume, another area in the brain responsible for memory.

The Boston University School of medicine (BUSM) researchers found that while aerobic fitness is not directly associated with performance on a recognition memory task, the participants with a larger entorhinal cortex also performed better on the recognition memory task.

The entorhinal cortex is a brain area known to show early pathology in Alzheimer’s disease, which is characterized by profound memory impairment. Because of the strong association between hippocampal cell growth and exercise in models, previous work on exercise and the brain has not focused on the entorhinal cortex, despite its critical role in learning and memory until now.

The results suggest that aerobic exercise may have a positive effect on the

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How to lose weight in a week

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What if, you got invited to a party next week and you want to flaunt your new dress and look your absolute best ! But the stubborn dress just won’t fit because of all lazing around you have done and put on those unwanted kilos on your body. Now, you have got just one week to get rid of those unwanted guests. Sounds illogical, but it’s not impossible! And no, not eating at all won’t help you lose weight.

If you are up for this challenge, here’s how you can do it!

  • Switch to a different diet-plan by shunning sugary drinks, fried, baked foods completely for a week.
  • If you want to see wonders, grab raw veggies and fresh fruits. But remember not to have potatoes from the veggies section and bananas from the fruits section.
  • Rigorous and heavy exercise is just not advisable in this case because you might hurt yourself if you have no previous experience. Instead just be very physically active and do your daily workouts and cardio exercises to lose those
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The Best Way for Your Diet

Do you want to have such a good body shape? Why do you want to have such a good body shape? Well, everyone wants to look so well and so perfect for their own appearance. By having this kind of way, you can have the best look for your appearance. Having the good shape for their own body is the dream of everyone and I believe that you can complete your needs and your dream too. How to do that? There is no other choice, you must go diet program.

If you want to go on diet program, you need to find out the best supplements for supporting the diet program. Plexus 96 protein drink can be such a great choice for you. You will have the best diet program for your own condition. You will have the best and the great diet program if you choose this protein drinks. This is such protein weight loss drink that you can consume to help you to reduce the weight in your body.

Then, besides of consuming this kind of protein drink, you also need to consume the healthy food. The healthy food here are consumed hand in hand with the protein

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Simple ways to burn your belly fat fast

Many of us struggle to get rid of that stubborn belly fat. But, do we adopt the right forms of exercise and eat the right foods that fight fat to yield great results?

Here are a few, yet simple tips that will help you lose stomach fat and get that sexy abs:

Avoiding sugar/sweetened beverages: Studies show that added sugar has uniquely harmful effects on metabolic health. It can lead to increased accumulation of fat in the belly due to the huge amounts of fructose content in it. Various studies also show that sugar-sweetened beverages such as fruit juices, sports drinks are linked to a 60% increased risk of obesity in children.

Cutting down on carbs: Various studies have shown that when people cut carbs, their appetite also goes down, thereby supporting in losing weight. It is said that low-carb diets specifically target fat in the belly.

Eating foods rich in fiber: Eating plenty of fiber, especially viscous fiber, can have weight-loss benefits. The best sources of fiber are fruits, vegetables, whole grains and beans.

Go aerobic: While exercise is important for various health benefits, aerobic exercise is effective at reducing belly fat.

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Light walking can lower blood pressure in diabetics

A new study has revealed that a few minutes of physical activity can lower blood pressure for people with Type 2 diabetes.

Author Bronwyn Kingwell of the Baker IDI Heart and Diabetes said that they saw some marked blood pressure reductions over trial days when people did the equivalent of walking to the water cooler or some simple body-weight movements on the spot.

In the study, participants were men and women, average age 62, who were overweight or obese. About two-thirds of the participants were on medication to control blood pressure during the study.

Researchers checked blood pressure and blood norepinephrine levels at regular intervals across the day.

For light-intensity walking, participants took a slow, easy stroll on a treadmill. For simple resistance activities, they did half-squats, calf raises, knee raises, or gluteal muscle squeezes.

The researchers found that light walking was linked to an average 10-point drop in systolic blood pressure and simple resistance activities were associated with an average 12-point drop in systolic blood pressure.

Kingwell said that muscles activated when you move, increase blood sugar uptake, which was especially important among people with Type 2 diabetes since their

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Reasons why exercise is important for people with diabetes

If you have been diagnosed with diabetes, regular physical activity is key to managing the disease.

The fact is that exercise, in combination with a healthy diet will help you to take better care of yourself if you have diabetes.

It is recommended to exercise for at least three times a week for about 30 to 45 minutes. This will help control your blood sugar.

However, one should always consult a doctor before taking up any exercise program. Because your doctor can guide you about the kinds of exercise that are ideal for you depending on your conditions such as – how well your diabetes is controlled and any complications that you may have.

Benefits of exercise for diabetics include-

  • Regular physical activity lowers blood sugar
  • Regular exercise can help increase insulin action and keep blood sugars in check
  • Daily exercise lowers blood pressure and cholesterol
  • Exercise lowers your risk for heart disease and stroke
  • It improves your circulation
  • Regular physical activity helps relieve stress, which can raise your glucose level
  • Regular exercise burns calories which will help you to avoid gaining excess kilos and maintain a
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This is how you can control it

That adrenalin rush is exactly the drug that everyone who loves to workout needs. A rigorous couple of hours of sweating it out really gets you going, doesn’t it?

Once done, you feel refreshed. But after sometime, you start feeling hungry.

This is normally the cue for you to get up and make a trip to the kitchen. But, with your hunger overpowering you, you sometimes tend to overeat or eat something heavy, thereby, completely defeating the purpose of your workout.

Although, isn’t it better to conquer that hunger or the hungry feeling in a healthier way? Yes, there definitely is! Read on to know how!

  1. Recognize your limitations

People often assume that over-training would bring them quick results. This concept couldn’t be more wrong. Losing weight and growing muscles only happens over an extended period of time. It’s important to limit your training, or you might have cravings to binge on food after your workouts.

  1. Less but frequent eating

Eating only one or two consistent meals will make you gain weight. Eating breakfast is most essential, since it kicks up your metabolism. For lunch, you should eat light and nutritious

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How to get slim thighs quick

Trying hard to lose fat around your thighs? It can be done successfully with a combination of appropriate diet and exercise, otherwise, you may inadvertently make your thighs bigger. Because losing fat around your hips and thighs aren’t that easy if not done in correct manner.

Here’s a list of thigh-toning workouts and diet tips that can be done at home to get that slim, tight and toned look:

  • Do five days of cardiovascular exercise for at least 30-45 minutes. Opt for the ones that burn calories the most such as running, biking, etc.
  • Long-duration cardio such as long-distance running is effective in those who have big thigh muscles. This will help you build stronger muscle without building big thigh muscles, while burning fat

Try to avoid short intense bouts of cardio such as sprinting, high intensity interval training (HIIT) as they may increase the size of your thigh muscles although these exercises can be a great fat burner.Walk whenever you find time – it is said that one can burn anywhere from 100-400 calories per hour walking.

  • Drink plenty of water to keep your body hydrated flush out toxins while avoiding sodas and energy
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Spoonful of sugar before long running kills fatigue

If you are a long-distance runner and feel “marathon fatigue” quite often, try a spoonful of sugar first and hit the ground running like never before.

According to researchers, stirring in table sugar from the baking cupboard into a water bottle before a big physical event could be the difference between success and failure.

This helps stave off tiredness faced by weary marathon runners – or other long-distance athletes – when they hit the wall, said the team from University of Bath in Britain.

Both sucrose – in the form of table sugar – and glucose are important carbohydrates often referred to as “simple sugars”.

It appears combining different sources of sugars improves the rate at which we can absorb these from the gut.

Although many sports-performance drinks designed to provide energy during exercise now use sucrose, or mixtures of glucose and fructose, many still rely on glucose alone.

The researchers warn that such glucose-only drinks could produce gut discomfort and suggest sucrose-based alternatives, or sugar in water, can help make exercise easier.

The carbohydrate stores in our liver are vitally important when it comes to endurance exercise as they

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How to lose weight without any sweat

Losing weight, burning those calories, getting rid of that belly fat is something that’s on everyone’s mind. Exercising, however, is not. This is mostly because of laziness, tiredness, work purposes, etc., many people don’t find the time (or the need) to exercise.

But, they so desperately want to bid those extra kilos goodbye! Well, seems like you can have your cake and eat it too!

Yes, you read that right! Just making a few simple changes in your lifestyle can help you out with your weight issues.

It turns out that you don’t have to go to the gym to burn more calories and lose weight. The little things you do during the day make a big difference in your metabolism. We present to you a few tips that can help you burn those extra calories without exercising

1. At work

If you have a sedentary job (read: sitting job) that doesn’t require you to move out of your chair, then that could cause you major problems in the long run, where weight is concerned. Obesity, being overweight can further cause diabetes, heart problems, etc. To make your office-routine healthy, get up and

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Now a smart bra to help you get in shape

As the New Year arrives, one of the most common resolution people take is to get in shape. We have all heard about the benefits of exercise. In fact we all aim for a healthy living, but what if technology helps you in your workout.

Yes, you heard it right. Now, a ‘smart bra’ using a mobile app called OmRun will measure distance, pace, breathing rhythm and fatigue levels during running workouts.

According to the Verge, OmSignal, a Canadian company that makes “smart” compression shirts for men, is showcasing a sports bra for women that tracks heart rate, breathing rate and calories burned among other metrics.

The smart bra is one of the expected wearables to be showcased at CES (Consumer Electronic Show) in Las Vegas this week.

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Use physically active lifestyle to fight obesity genes

Researcher David Meyre and his team from the McMaster University have shown that a physically active lifestyle can substantially decrease the genetic effect of the major obesity gene FTO on body weight in a multiethnic population.

Meyre said this provides a message of hope for the people with obesity predisposing genes that they can do something about it.

His team looked at data from up to 17,400 people from six ethnic groups, who were recruited from 17 countries and followed for more than three years.

First author Hudson Reddon said that to strengthen the confidence in their results, they used both basic and precise measures of physical activity and compared the traditional body mass index to the recently developed body adiposity index.

They analysed the impact of 14 obesity predisposing genes and found that physical activity can blunt the genetic effect of FTO, the major contributor to common obesity, by up to 75 percent.

The study is published in the journal Scientific Reports.

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Walk your way to a fitter slimmer you

Want to get rid of those extra flabs on your body but, not getting enough time to exercise? If that’s the case, then here’s a brilliant suggestion for you to help you get leaner and fitter

Walking helps you lose weight as it reduces excess body fat. It is said that walking at 2mph for just 30 minutes every day can help burn around 75 calories.

Other health benefits of walking include – it reduces your risk of developing conditions such as heart disease, stroke, type 2 diabetes, osteoporosis and some cancers.

Walking is a great way to improve as well as maintain your overall health. It is very simple, can be done at any time of day and can be performed at your own pace.

Physical activity doesn’t have to be vigorous or continued for long periods. Even a low level of exercise or regular brisk walking can help you live a healthier life.

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Lose fat gain muscles with diet and exercise

Canadian researchers have found new dietary regimen for losing fat while gaining muscle, an oft-debated problem for those trying to manage their weight, control calories and balance protein consumption.

The study has established that it is possible to achieve both — muscles and lose fat quickly and at the same time, the researchers, from the McMaster University in Ontatrio, Canada, said.

For the study, 40 young men underwent a month of hard exercise while cutting dietary energy they would normally require by 40 percent of what they would normally require.

“These guys were in rough shape, but that was part of the plan. We wanted to see how quickly we could get them into shape: Lose some fat, but still retain their muscle and improve their strength and fitness,” said Stuart Phillips, a professor at McMaster.

Exercise, particularly lifting weights, provides a signal for muscle to be retained even when you’re in a big calorie deficit, the research, published in the American Journal of Clinical Nutrition, revealed.

However, the researchers cautioned that this regimen is not for everyone.

The researchers divided their subjects into two groups. Both groups went on a low

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Top five foods for a flat tummy

Zee Media BureauHaving a flat and toned belly is a dream for almost every woman. In order to achieve this fast, you need to adopt a waist-whittling diet plan, apart from your daily dose of exercise.

Here are some foods that will help shrink your belly quickly while maintaining a healthy metabolism:

  • Beans and legumes – these superfoods help build muscle and burn fat.
  • Almonds – nuts contain filling protein, fiber and vitamin E, a powerful antioxidant. Eating almonds and other nuts can help reduce cravings.
  • Red peppers – Peppers are also filled with vitamin C, a nutrient needed for fat burning. Studies suggest that the beta carotene and lycopene in pepper can help in losing weight.
  • Spinach – Research has found that this green leavy vegetable can help you lose weight by curbing cravings for unhealthy foods – sweet treats and junk food.

Apples – Low in calories, but high in hunger-satiating fiber – which help in suppressing food intake. Apples are also packed with vitamins

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These are the best weight loss apps

A new study suggests that there are only 11 weight loss apps that can actually help you monitor your calorie intake and physical activity.

Experts from the University of Sydney’s Charles Perkins Centre have found considerable inaccuracy and poor scientific basis in many apps.

After examining 800 apps, they ranked the best apps for weight loss on the basis of their accuracy and scientific basis.

Researchers selected 28 apps that were weight management-specific and allowed for logging food intake.

Lead author Juliana Chen said that although they’re clearly not perfect for managing weight loss, apps are becoming increasingly popular for both consumers and clinicians.

If you’re looking for a weight loss app, Chen suggests, “Make sure the app comes from a credible source, and that health professionals have been involved in developing it. We found that a large number of weight loss apps are developed by people with little scientific understanding of what would support weight loss.”

She added “Choose an app which includes techniques for changing behavior- these were generally the apps which rated the best in our evaluation. Apps that include more motivational components, such as points, levels, feedback, rewards

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Improve your stamina BP with daily dose of beet juice

Beetroot’s deep, overpoweringly red juice has now earned it the reputation of a big endurance-boosting and blood pressure-improving sensation.

Scientists at Wake Forest Baptist Medical Center have found that a daily dose of beetroot juice significantly improved exercise endurance and blood pressure in elderly patients with heart failure with preserved ejection fraction (HFPEF).

Exercise intolerance, shortness of breath and fatigue with normal amounts of exertion, is the primary symptom of HFPEF and is due partly to non-cardiac factors that reduce oxygen delivery to active skeletal muscles.

Emerging evidence suggests that dietary inorganic nitrate supplementation has beneficial effects on blood pressure control, vascular health, exercise capacity and oxygen metabolism.

The team found that the daily dosing of beetroot juice improved aerobic endurance by 24 percent after one week, as compared to the single dose which produced no improvement. Aerobic endurance was measured as cycling time to exhaustion at a fixed workload lower than their maximum.

Another finding was that consumption of the juice significantly reduced resting systolic blood pressure in both the single and daily dose groups by 5 to 10 mmHg.

Although, larger trials need to be conducted, these initial findings suggest

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Walk your way to better health

We have heard over and over again that walking is important for maintaining a good health. Walking is simple, yet powerful. It can help you stay slim, improve your overall health.

Know the benefits!

Walking has been considered as one of the easiest, simplest and most convenient exercises. Daily walking can be hugely beneficial to your health.

Benefits of walking include:

  • Walking 1-2 kilometres can help one lose up to 100 calories.
  • Daily walking will help in control weight, better blood circulation, increase mobility and flexibility in the joints, better absorption of blood sugar, increase lung capacity & stamina and in the longer term even prevention of critical ailments such as cancer.
  • Getting up and walking for two minutes every one hour could help reverse the negative health effects.
  • It is also a best stress buster.

But, then why doesn’t everyone walk?

With the health benefits being well understood and tangibly visible, what are the reasons this form of exercise is not as common as it could be? A common theme which cuts across all major cities is lack of time, says Dr Sudha Reddy, Medical Advisory Team, Max Bupa.

So, where do I

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Six ways to lose weight without dieting

Lose weight without dieting – sounds easy, yet unreliable right? But, it actually can, perhaps, all you need to do in order to achieve this goal is making small changes to your everyday life.

Try these small steps to drop those excess kilos without giving up your favourite foods-

Go for smaller dishes: Most people eat more when served larger portions, so pick smaller dishes while eating meals.

Drink up: Drink plenty of water – at least 8-10 glasses a day. This will not only help you stay hydrated, but will help you feel full. Studies suggest that drinking water before meals can make you feel fuller, which can help shed pounds, as well.

Eat slow: Study shows that people can reduce their calorie consumption by eating more slowly, giving their brain time to think how full they feel. Eat mindfully and savour each bite that you take without distracting your mind.

Healthy and better breakfast: Studies have shown that people who eat a healthy breakfast typically consume about 100 fewer calories during the course of the day and weigh less than those who skip breakfast.

Get adequate rest: Poor sleep can

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