cardiovascular system Archives

How walking with a stick (Nordic walking) can double…

7 September 2024
by admin

We all are aware that walking is a fantastic way to stay fit, but have you ever wondered about the benefits of walking with a stick? Known as Nordic walking, this form of exercise takes a regular walk to the next level. Nordic walking, with the help of sticks, involves a full-body workout that goes beyond just leg movement. Whether you’re a beginner or a seasoned fitness enthusiast, Nordic walking can double the health benefits compared to traditional walking.Here is all we need to know about how walking with sticks can transform your health.

It engages more muscles for a full-body workout

The ability to engage our entire body during a stroll is one of the most notable advantages of Nordic walking. The majority of our muscles including those in our arms, shoulders, chest, and core, are used during Nordic walking. When we utilize sticks to move ourselves ahead, our upper body is actively involved. This exercise raises the level of intensity without making us feel as though we are exerting more effort.

It improves posture and balance

Nordic walking promotes improved posture since it naturally aligns your spine throughout the movement. Keeping your upper body upright when using the sticks can lessen slouching and improve general body mechanics. This type of walking is very helpful for the elderly or anyone recovering from an injury. You may walk comfortably on uneven terrain and even when you’re tired because the sticks offer additional support. Not only may better posture and balance help you avoid falls, but they also ease the pressure on your back and joints.

Its helps with the betterment of heart health

Nordic walking is a fantastic choice if you’re searching for an easy strategy to improve the health of your heart. It helps in strengthening the cardiovascular system. You may ask how. During the walk, your heart pumps more blood as you use more muscles and intensify your exercise. Nordic walking is a more effective way than regular walking to increase total cardiac function and aerobic capacity. This improved cardiovascular exercise can help control problems like high blood pressure, improve circulation, and reduce your risk of heart disease.

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It reduces joint impact

Nordic walking really lessens the pressure on your joints even if it intensifies your workout. Distributing your weight equally throughout your body the sticks reduces the strain on your ankles, hips, and knees. Because of this, Nordic walking is a low-impact workout that is appropriate for those who have joint problems or arthritis. With poles, some of the impact is relieved from the joints, which allows you to exercise for longer periods of time without experiencing pain. Over time, this may help lessen inflammation and increase joint mobility.

It boosts mental well-being

Nordic walking also has various mental benefits. The motion of walking and in addition to it, walking in nature gives our mind a sense of calmness. Regular Nordic walking helps to lessen the symptoms of sadness, stress, and anxiety. Endorphins—which naturally elevate mood—are released during this exercise. The coordination needed for Nordic walking increases brain activity, which helps to maintain mental acuity as you age.

Science & Environment

Why is good cholesterol called so and how to…

16 June 2024
by admin

When it comes to cholesterol, not all of it is bad. In fact, high-density lipoprotein (HDL), often referred to as “good cholesterol,” plays a crucial role in maintaining your heart health. But what makes HDL so special, and how can you naturally increase its levels? Let’s dive into the world of good cholesterol and discover why it’s hailed as the superhero of your cardiovascular system.
Why is HDL called good cholesterol?
HDL is termed “good cholesterol” because of its beneficial role in the body. Unlike low-density lipoprotein (LDL), which can lead to plaque buildup in your arteries and increase the risk of heart disease and stroke, HDL helps remove cholesterol from your bloodstream. It transports excess cholesterol to your liver, where it’s processed and eliminated from your body. This cleansing process helps keep your arteries clear and reduces the risk of cardiovascular diseases.
High levels of HDL cholesterol are associated with a lower risk of heart disease. Studies have shown that for every 1 mg/dL increase in HDL cholesterol, the risk of heart disease decreases by 2-3%. This makes boosting HDL levels a vital strategy for protecting your heart.

How to boost your HDL levels

Increasing your HDL cholesterol levels can be achieved through a combination of lifestyle changes and dietary adjustments. Here are some effective strategies to help you elevate this heart-protective cholesterol:

Embrace healthy fats

Incorporate more healthy fats into your diet, such as those found in olive oil, avocados, walnuts and fatty fish like salmon, mackerel, and sardines. These fats help increase HDL levels while also providing numerous other health benefits.

Exercise regularly

Engage in regular physical activity. Aerobic exercises like walking, running, cycling, and swimming have been shown to boost HDL levels. Aim for at least 150 minutes of moderate-intensity exercise per week.

Quit smoking

If you smoke, quitting can significantly improve your HDL levels. Smoking cessation is not only beneficial for your HDL but also for your overall health, reducing the risk of many chronic diseases.

Eat a balanced diet

Focus on a diet rich in fruits, vegetables, whole grains, and lean proteins. Foods high in fiber, such as oats, beans, and legumes, can help improve cholesterol levels.

Limit sugar and refined carbohydrates

Cutting back on sugar and refined carbs can positively impact your HDL levels. These foods can contribute to weight gain and poor heart health, so opt for complex carbohydrates instead.

Moderate alcohol consumption

Some studies suggest that moderate alcohol consumption, particularly red wine, may raise HDL levels. However, it’s important to drink in moderation and consult with your doctor, as excessive alcohol can have adverse effects.
HDL cholesterol truly earns its title as the “good” cholesterol due to its protective effects on your heart. By making conscious lifestyle and dietary changes, you can boost your HDL levels and support your cardiovascular health. Remember, every small step counts towards a healthier heart and a happier you.

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