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How exercising calf muscles can help prevent heart attack…

1 October 2024
by admin

It is hard to believe that there can be any link between heart and calf muscles. But just like there has been an increased discussion on the subject of root canal treatment and heart attack links, similarly something as remote a body part as a calf can have a role to play in heart health. In today’s world, many people spend long hours sitting at desks, or in cars, which can lead to prolonged inactivity of the calf muscles.This sedentary behavior is linked to an increased risk of cardiovascular disease, including heart attacks.
Let’s understand how!
The calf muscles, especially the gastrocnemius and soleus muscles, play a critical role in pumping blood to the heart. When these muscles contract, they act like a pump, pushing deoxygenated blood back up toward the heart through the veins. This mechanism is particularly important because blood has to work against gravity to return from the legs to the heart. If the calf muscles are weak or inactive, this process becomes inefficient, leading to the pooling of blood in the lower extremities, increased pressure on the veins, and potentially poor circulation.Physical inactivity usually results in less use of the calf muscles. This may cause poor blood flow, leading to diseases such as DVT or chronic venous insufficiency, which increases the risk of a cardiovascular event. Repetitive contraction and relaxation of the calf muscles during exercise induce the production of nitric oxide, which is a molecule that helps in the dilation of blood vessels, thereby reducing blood pressure. This does not only help avoid hypertension but also heart attack, since low blood pressure would mean less pressure on the heart.

How calf muscle exercises improve cardiovascular fitness

Cardiovascular fitness is essential for preventing heart disease, and exercising the calf muscles contributes to overall cardiovascular health in several ways. First, calf exercises help improve stamina and endurance by increasing the efficiency of the heart and lungs. As blood flow improves, oxygen delivery to tissues is enhanced, which means the heart doesn’t have to work as hard to pump blood through the body.

Second, stronger calf muscles contribute to better balance and mobility, which makes it easier to stay active and engage in regular physical activity. Cardiovascular fitness is cumulative, meaning that the more one engages in physical activity, the stronger the heart becomes. Calf exercises not only strengthen the lower body but also help maintain a healthy weight, improve cholesterol levels, and support the function of the entire cardiovascular system.

Specific calf exercises for heart health

Incorporating specific exercises that target the calf muscles into your fitness routine can provide numerous cardiovascular benefits. Here are a few exercises that can easily be included in daily workouts:
Calf raises: Stand with your feet shoulder-width apart. Simply stand up on your toes, then put your heels down. This is an excellent exercise for your calf muscles and circulation in general. This can be done anywhere when time allows; would work at a place like a grocery store or as one waits in a checkout line or during breaks at work.

Seated calf raises: Sit in a chair with your feet on the floor, toes flat on the floor. Then push your heels as far away from you as you can by pushing into the ground with the balls of your feet, and then lower back down. Excellent for working people who sit at computers or drive a lot.
Walking and running: Running, jogging, or walking can contract your calf muscles, improving circulation. It is an all-round exercise that develops cardiovascular fitness and endurance as well.

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Jump rope: The jump rope is a very intense workout and goes through a lot of the calf muscles while giving an excellent workout for the heart, being beneficial for the blood flow, increase in heart rate, and improved overall strength.
Cycling: Whether on a stationary bike or outdoors, cycling strengthens the calf muscles while also providing a low-impact cardiovascular workout. It’s especially beneficial for those who want to avoid the joint stress that can come with high-impact exercises like running.

Science & Environment

Maximise Muscle-Building With These 10 Must-Try Exercises – News18

15 September 2024
by admin

Published By: Snigdha Oreya

Last Updated: September 15, 2024, 08:48 IST

Building muscle can be achieved with everyday exercises that require little to no equipment.

Building muscle begins with weight or resistance exercises, complemented by proper nutrition and sufficient rest.

Building muscle doesn’t have to be a gruelling ordeal if you nail the right exercise and diet combo. It all kicks off with weight or resistance training. When you lift heavy or push yourself, you create tiny tears in your muscle fibres. As these tears repair, your muscles grow back stronger and bigger. But it’s not just about lifting weights — you need to fuel your gains with the right foods. Protein-rich options like chicken, fish, eggs, and beans are essential for muscle repair and growth. Don’t forget the power of rest – your muscles actually grow while you’re recovering, not during your workouts. Adequate sleep and rest days between intense sessions are key to preventing injuries and ensuring steady progress.

Here are 10 everyday exercises that can help you build muscles.

Push-ups: It is a fundamental exercise that targets the chest, shoulders, and triceps. They can be modified to increase difficulty or target different muscle groups, such as performing wide grip push-ups for the chest or diamond push-ups to focus on the triceps.

Squat: Another essential exercise is the squat, which works the quads, hamstrings, and glutes. Variations include bodyweight squats and sumo squats, which adjust the stance to emphasize different parts of the legs and hips.

Lunges: The exercise targets the quads, hamstrings, and glutes. They can be performed as forward lunges, reverse lunges, or walking lunges to add variety and challenge.

Planks: Planks are a great core exercise that also engages the shoulders and back. Different variations, such as side planks and planks with leg lifts, can be used to target specific areas of the core and enhance stability.

Burpees: For a full-body workout, burpees are highly effective. They engage multiple muscle groups including the chest, arms, quads, glutes, and core. Adding a push-up to the burpee can increase its intensity, while a version without the jump is gentler on the joints.

Dips: Dips, performed using a chair or bench, focus on the triceps, chest, and shoulders. For a more challenging option, straight bar dips can be used if accessible.

Leg raises: Leg raises are effective for targeting the lower abs. They can be done lying down or, if a bar is available, as hanging leg raises.

Dumbbell Rows: A great exercise for strengthening your upper back and biceps. This exercise effectively targets the lats, rhomboids, and traps while engaging the biceps.

Kettlebell Swing: The kettlebell swing is a dynamic exercise that targets your hips, glutes, and core, while also providing a cardiovascular workout.

Sand Bag: Sandbag exercises are a versatile way to build strength and endurance using a simple yet effective piece of equipment. It targets the shoulder, back, legs, and core. The sandbag can be carried one way, one distance at a time or it can be shouldered with the bag being carried from the ground to one shoulder and back to the ground.

Science & Environment

Say Goodbye To Flabby Arms With These 5 Easy…

2 September 2024
by admin

Stand with your feet shoulder-width apart and carry dumbbells in each hand with your palms facing forward.

While arm exercises help in strengthening muscle groups like the triceps and biceps, they also target other crucial areas, such as your core and back muscles.

Are you tired of dealing with flabby arms and eager to achieve toned, attention-grabbing upper arms? Many people struggle with excess arm fat, but with the right exercises and a healthy lifestyle, you can transform flabby arms into a showcase of strength and definition. Interested in discovering exercises that can help you achieve those perfectly sculpted arms? You’re in luck—there are indeed effective workouts that can help you reach your goal.

Here are five effective exercises to target your arm muscles and achieve toned and defined arms:

Bicep curls:

Stand with your feet shoulder-width apart and carry dumbbells in each hand with your palms facing forward. Bend your elbows and lift the dumbbells towards your shoulders, squeezing your biceps. Slowly lower the dumbbells back down and repeat this routine for at least 10 reps.

Lateral raise:

Another effective exercise for achieving toned and defined arms is the lateral raise. To perform this exercise, start by standing with your feet parallel to your hips. Hold a dumbbell in each hand and slowly lift the dumbbells out to the sides, keeping your core engaged. Gradually lower the weights and repeat for at least ten repetition

Tricep Extension:

Now, let’s explore another exercise that focuses on the back of your arms. For this workout, which requires some balance, you can also opt to perform it lying on a bench if needed. Start by holding dumbbells in each hand and raising them overhead, ensuring your elbows stay close to your ears. Slowly lower the dumbbells back to shoulder level, then extend your arms back up to the starting position. Use a lightweight and focus on the number of repetitions you can manage before taking a break.

Pushups

Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground, keeping your elbows close to your sides. Push back up to the starting position. If needed, you can modify the exercise by performing it on your knees.

Wrist rotation

As part of your warm-up routine, sit comfortably and stretch your arms out in front of you. Make a fist and then rotate your wrists in both clockwise and counterclockwise directions.

Shoulder rotation

Another effective warm-up exercise for arm and shoulder strength is shoulder rotation. Touch your shoulders with your fingers and rotate your elbows in both clockwise and counterclockwise directions.

While arm exercises help in strengthening muscle groups like the triceps and biceps, they also target other crucial areas, such as your core and back muscles.

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Science & Environment

Say Goodbye To Flabby Arms With These 5 Easy…

28 August 2024
by admin

Bid farewell to squishy arms and welcome to defined ones.

Do you struggle with sagging arms and long for upper arms that are toned and sculpted? Fret not!

Here are five effective exercises to target your arm muscles and achieve toned and defined arms:

Bicep curls:Stand with your feet shoulder-width apart and carry dumbbells in each hand with your palms facing forward. Bend your elbows and lift the dumbbells towards your shoulders, squeezing your biceps. Slowly lower the dumbbells back down and repeat this routine for at least 10 reps.
Lateral raise:Another effective exercise for achieving toned and defined arms is the lateral raise. To perform this exercise, start by standing with your feet parallel to your hips. Hold a dumbbell in each hand and slowly lift the dumbbells out to the sides, keeping your core engaged. Gradually lower the weights and repeat for at least ten repetition
Tricep Extension:Now, let’s explore another exercise that focuses on the back of your arms. For this workout, which requires some balance, you can also opt to perform it lying on a bench if needed. Start by holding dumbbells in each hand and raising them overhead, ensuring your elbows stay close to your ears. Slowly lower the dumbbells back to shoulder level, then extend your arms back up to the starting position. Use a lightweight and focus on the number of repetitions you can manage before taking a break.
Pushups:Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground, keeping your elbows close to your sides. Push back up to the starting position. If needed, you can modify the exercise by performing it on your knees.
Wrist rotation:As part of your warm-up routine, sit comfortably and stretch your arms out in front of you. Make a fist and then rotate your wrists in both clockwise and anticlockwise directions.
Shoulder rotation:Another effective warm-up exercise for arm and shoulder strength is shoulder rotation. Touch your shoulders with your fingers and rotate your elbows in both clockwise and anticlockwise directions.

While arm exercises help in strengthening muscle groups like the triceps and biceps, they also target other crucial areas, such as your core and back muscles.

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Science & Environment

7 daily habits that release happy hormones | –…

13 August 2024
by admin

Happiness is often associated with a combination of factors, including life circumstances, relationships, and even our daily habits. But did you know that our body plays a role in our happiness? The brain releases chemicals called “happy hormones” that can uplift our mood, reduce stress, and improve overall well-being. These hormones include serotonin, dopamine, oxytocin, and endorphins.Certain daily habits in our routine can naturally enhance the production of these hormones and we can live a happier life.

The art of exercising

Exercise is one of the most effective ways to boost our mood. Physical activity increases the production of endorphins, often referred to as the “feel-good” hormones. A study published in The Primary Care Companion to The Journal of Clinical Psychiatry found that regular exercise can help reduce symptoms of depression and anxiety, largely due to the release of endorphins.

Habits in your routine to make you happy

Being positive and practising gratitude

Gratitude is a powerful emotion that can positively influence your mental health. Studies have shown that practising gratitude regularly can increase serotonin levels, a hormone linked to feelings of well-being and happiness. A study published in The Journal of Personality and Social Psychology found that people who keep a gratitude journal experience more positive emotions and have a stronger sense of well-being.

Socialising and connecting with people

Human beings are inherently social creatures, and maintaining strong social connections is important for emotional well-being. Oxytocin, often called the “love hormone,” is released during social interactions and is linked to feelings of bonding and trust. Simple acts like spending time with loved ones, engaging in conversations, or even hugging someone can trigger the release of oxytocin and boost our mood.

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Sleeping might be the key to mental clarity

Sleep is essential for overall health, including mental well-being. Lack of sleep can lead to reduced levels of serotonin and other mood-regulating hormones. To enhance our happiness, we should aim for 7-9 hours of quality sleep each night. Establishing a consistent sleep routine, avoiding caffeine before bed, and creating a calming bedtime environment can help improve our sleep quality and, in turn, our mood.
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Balancing our body and mind with a nourishing diet

What we eat has a direct impact on our mood and happiness. Certain foods are known to boost the production of happy hormones. For example, foods rich in tryptophan, such as turkey, eggs, and nuts, can increase serotonin levels. Omega-3 fatty acids, found in fish and flaxseeds, have been shown to elevate dopamine levels.

Find joy in your passions

Hobbies and leisure activities are more than just a way to pass the time—they can also be a significant source of happiness. Engaging in activities we love can trigger the release of dopamine, a hormone associated with pleasure and reward. Whether it’s painting, gardening, playing music, or reading, dedicating time to our hobbies can be a great way to boost our mood.

Meditate and stay peaceful

Meditation is a powerful tool for enhancing mental health and happiness. These practices have been shown to increase levels of serotonin and endorphins, leading to improved mood and reduced stress. Spending just a few minutes each day in meditation can train our brain to focus on the present moment, which can lead to greater happiness and emotional well-being.

Science & Environment

National Lazy Day: Best workout plans for a lazy…

10 August 2024
by admin

Every year on August 10th, we celebrate National Lazy Day, a day dedicated to doing absolutely nothing. But what if we could combine your love for laziness with a few simple exercises that keep us healthy without dragging us out of our comfort zone? It might sound too good to be true, but there are workout routines tailored for those who prefer to keep things low-key.Here are some of the best workout plans designed for the laziest among us, ensuring you stay fit without breaking a sweat.

Stretching: The easiest way to stay active

Stretching is one of the simplest forms of exercise that can be done anywhere, anytime, and it doesn’t require us to leave our couch. Simple stretches like reaching for our toes, side bends, and neck rolls can improve flexibility, increase blood flow, and relieve muscle tension. Just a few minutes of stretching each day can make a big difference in how our body feels, and it’s a great way to ease into more active exercises.

Seated workouts: Exercise without standing up

If standing up feels like too much effort, seated workouts are perfect for us. These exercises allow us to strengthen our core, arms, and legs while staying seated. Try leg lifts, seated marches, or chair dips. These workouts are especially beneficial if we spend a lot of time sitting, as they help maintain muscle tone and improve circulation without requiring us to stand up.

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Bed exercises: Start our day with minimal effort

Believe it or not, we can get a good workout without even getting out of bed. Bed exercises like leg raises, bridges, and gentle twists are great for activating our muscles first thing in the morning. These moves help us wake up our bodies and get our blood flowing, setting a positive tone for the rest of the day. Plus, they require minimal effort, making them perfect for lazy days.

TV time workouts

For those who love binge-watching their favourite shows, TV time workouts offer a way to stay active without missing a minute of entertainment. Simple moves like squats, lunges, or even walking in place during commercial breaks can add up over time. We can also try seated exercises, like arm curls or leg lifts, while watching TV. It’s a great way to sneak in some exercise without feeling like interrupting our leisure time.

The lazy person’s cardio

Walking is perhaps the easiest and most accessible form of exercise, making it ideal for anyone who prefers a low-effort workout. Whether it’s a short stroll around your neighbourhood or a walk to the grocery store, walking helps improve cardiovascular health, boost mood, and maintain a healthy weight. If you find it hard to motivate yourself, try listening to your favourite music or a podcast to make it more enjoyable.

Science & Environment

60-year-old lowers biological age to 35; reveals her anti-ageing…

19 July 2024
by admin

Worried about ageing faster than usual? You aren’t alone. Courtesy a faulty lifestyle, many people nowadays may be ageing rapidly than their chronological age. Scary stories of youngsters having biological age of 60 and above are all over the web. But there is inspiring stuff too. Like the story of a 60-year-old CEO, Tina Woods, who lowered her biological age to 35, gives us hope that we too can work on our fitness and reverse our age.In an interview with Business Insider India, Woods shares her secret mantra of staying young and reversing age.
Woods said she sticks to basic stuff like ‘good nutrition, exercise, good sleep, a purpose and joy,’ things that she feels worked towards improving her biological age.

Small meals

Your diet forms the foundation of your health and eating right can undo many health woes. In the said interview, Woods reveals she eats one meal a day, four days a week.
To achieve this feat, she made sure to work on her nutritional deficiencies that are common with ageing. Taking supplements like Vitamin D, B12, Omega-3, and collagen for her joints worked for her. She also supplemented with calcium for healthier bones. Prioritising proteins like chicken and fish and plant-based foods like lentil soup and seeds and nuts also helped her. She also avoided ultra-processed foods as much as possible.

“Eating right can help you live longer. Fasting for about five days a month and calorie restriction in general has shown benefits in longevity,” says Dr Dilip Gude, Senior Consultant Physician, Yashoda Hospitals Hyderabad.

Regular exercise

Woods in her interview added that she enjoys her Zumba sessions twice a week along with strength training at home.
“Just by being active and exercises of moderate intensity (combining weight training with cardio training) helps one live longer,” says Dr Gude.

Hormone replacement therapy (HRT)

In the interview Woods revealed hormone replacement therapy for menopause helped address the ageing issues for Woods, who started to gain weight during menopause and felt low-energy. She also experienced low sex drive and urinary issues during this time. She went for HRT on advice of her doctor.

Avoiding processed foods

Woods also makes it a point to avoid processed foods which could have helped her lower her biological age. “Eating unprocessed, wholesome foods with lots of fruits and veggies that are rich in antioxidants and avoiding red meat or fried foods is a great way to begin,” says Dr Gude.
One can also add foods rich in protein such as plants and seafoods, soya, omega-3 fatty acids, nicotinamide(NAD), quercitin, glutathione, coenzyme Q10, resveratrol containing foods or fruits to their diet. Avoiding salts and sugars can also help. Polyphenol-rich green mediterranean diet is also known to lower biological age.

Get adequate sleep

Ample rest can do wonders to your health and also slow down the ageing process.
“Getting adequate amounts of sleep is another important factor that can help decrease one’s biological age. Sleep helps one rejuvenate, activate parasympathetic system, lower blood pressure or heart rate and inflammation and stress inside,” says Dr Gude.
Apart from this cutting down alcohol intake and tobacco can help boost longevity. Losing some weight and bringing BMI to healthy range of 18 to 22.9 can also do the trick as experts believe this factor alone can independently reduce one’s biological age.
Plenty of hydration, getting adequate sunlight, meditation and reducing stress are some of the ways you can fight ageing!

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Science & Environment

Richard Simmons, fitness guru, dies at age 76

13 July 2024
by admin

Richard Simmons, the fitness guru who devoted his life to making people sweat with his “Sweatin’ to the Oldies” workout videos, has died early Saturday morning, his representative confirmed to CBS News. He was 76.

Simmons died a day after his birthday. He had posted a message on his social media accounts on Friday writing “Thank you…I never got so many messages about my birthday in my life! I am sitting here writing emails.” On Saturday fans posted message after message saying they will miss him and thanking him for his positivity and encouragement.

At 9:57 a.m. Saturday, the Los Angeles Police Department responded to a radio call of a death investigation in the Hollywood Hills West neighborhood, the LAPD told CBS News. Authorities said the fire department joined police on the 1300 block of Belfast Drive, where Simmons’ house is located.

In his shimmering tank tops and short shorts, Simmons was always full of energy and smiling. His aerobic videos in the 1980s and ’90s transformed the home into a gym, teaching the world to get in shape.

But his enthusiasm for fitness came from a less-than-healthy beginning.

“You know, I’m from New Orleans, Louisiana, we eat everything fried there, we even take leaves from outside and dip them in breadcrumbs and fry them,” he told CBS’ “Sunday Morning” in 2010.

Born in 1948 in Louisiana, Simmons struggled with his weight as a child, weighing 268 pounds when he graduated from high school.

Richard Simmons attends an event at the Mount Airy Casino Resort on Jan. 8, 2010, in Mount Pocono, Pennsylvania.

Bobby Bank/WireImage

“Once upon a time, there was a little fat kid in New Orleans who sold pralines on the street corners to make a living for his family,” Simmons said.

It was a health scare that changed his life.

“This little guy took it seriously, and he got himself together and then he decided to be the pied piper of health,” Simmons said.

And the people followed — for 40 years. Simmons was still teaching aerobics in his 60s from his gym in Beverly Hills, complete with a disco ball, record player and shiny shirt.

“I have to stay at 135 pounds to be in these 1980 Dolfin shorts,” Simmons said.

His fitness videos sold more than 20 million copies. He played himself on TV shows, commercials, even cartoons.

He became a political activist for children, campaigning for physical education in schools, fighting for healthy eating and against fad dieting.

“Never say diet, say live it, you want your body to live, not die,” Simmons said.

Fitness advocate Richard Simmons, wearing his signature shorts and tanktop, leads Capitol Hill staff and visitors through an exercise routine July 24, 2004 in Washington, DC.

TIM SLOAN/AFP/Getty Images

Simmons made hundreds of appearances on TV talk shows, but in 2014, he went from seemingly being everywhere to being nowhere, disappearing from the public eye for years. In April 2017, he posted a message on Facebook: “I’m not ‘missing,’ just a little under the weather.”

For his followers, his message remained.

“I hope that one day we can all be a little bit more intelligent on how to take care of the only thing that God gave us – that’s our body,” Simmons said.

Richard Simmons helped start a movement, on moving.

John Blackstone

From his base in San Francisco, CBS News correspondent John Blackstone covers breaking stories throughout the West. That often means he is on the scene of wildfires, earthquakes, floods, hurricanes and rumbling volcanoes. He also reports on the high-tech industry in Silicon Valley and on social and economic trends that frequently begin in the West.

Science & Environment

How Fit Are You? No Need for Medical Tests,…

11 July 2024
by admin

Last Updated: July 11, 2024, 14:53 IST

These three self-assessment methods will reveal your level of fitness.

If you engage in physical activities, you are fit. But how can you know if you have strength or not without undergoing medical tests?

Assess Your Fitness: Determine how strong and fit you are based on the type of physical activities you engage in. For instance, your daily exercise routine, strenuous household chores, ability to lift weights effectively, or perform gym exercises correctly—all these factors indicate your strength. Good nutrition alone isn’t enough to build strength; it also requires some form of rigorous physical activity. If you engage in such activities, you are fit. But how can you know if you have strength or not without undergoing medical tests? Absolutely, you don’t need to. Here, we have outlined three self-assessment methods that will reveal your level of fitness.

1. Dead Hang Test

This test focuses on upper body strength, which has implications for heart health and longevity. Find a sturdy horizontal bar positioned slightly higher than your height. Grip the bar firmly and hang with your feet off the ground. The duration you can sustain the hang reveals your strength level. Hanging for 0-30 seconds indicates room for improvement, 30-60 seconds suggests moderate strength, and over 60 seconds reflects excellent fitness. For women, benchmarks are 20 seconds, 40 seconds, and 60 seconds, respectively.

2. Cooper Test

This assessment measures aerobic fitness by estimating VO2 max, a marker of how efficiently your body uses oxygen during exercise. To conduct the test, run (or walk briskly if running isn’t feasible) for 12 minutes and measure the distance covered. Multiply the distance by 35.97, subtract 11.29, and you obtain your estimated VO2 max score. Higher scores signify better cardiovascular health and endurance.

3. Plank Test

The plank evaluates core strength and endurance. Lie face down and elevate your body with only your elbows and toes touching the ground, maintaining a straight line from head to heels. The duration you can hold this position indicates your core stability. Holding the plank for one minute is considered good for both men and women, while sustaining it for more than three minutes signifies exceptional core strength.

These tests not only provide insights into your current fitness level but also serve as benchmarks for tracking your progress over time. Remember, physical activity and regular strength training are essential components of maintaining overall health and well-being, complementing a balanced diet. By integrating these assessments into your routine, you can effectively monitor your fitness journey and strive towards achieving your health goals.

Science & Environment

Walking Benefits : 10-minute walking routine to improve heart…

11 July 2024
by admin

Here is some surprising news! Just ten minutes of walking each day can help in improving our heart health. Studies have shown that even short bursts of physical activity can reduce the risk of cardiovascular disease and boost overall well-being. This routine combines short walks with simple exercises to maximise heart health benefits.

The benefits of walking for just 10 minute

Stepping out for just ten minutes of walking each day can offer numerous health advantages.According to the American Heart Association, short periods of physical activity can lower blood pressure, improve circulation, and reduce the risk of heart disease. A study published in the Journal of the American College of Cardiology found that even short, moderate-intensity exercises can decrease the risk of cardiovascular events by up to 14%.

Walking helps build stronger bones and muscles since it is a weight-bearing activity. As we age, this can be especially helpful in preventing osteoporosis and strengthening general mobility.

Warm-up: Preparing your body

Before starting to walk, it’s important to warm up our muscles. Begin with gentle stretching for about two minutes. Focus on the calves, hamstrings, and quadriceps. Follow this with a minute of slow, deliberate walking to gradually increase heart rate. This preparation reduces the risk of injury and enhances your walking efficiency.
During the warm-up, pay attention to the posture. Stand tall, engage the core, and relax the shoulders. Good posture not only prevents strain but also maximises the efficiency of our walk.

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The core routine of walking

Spend the next six minutes walking quickly. Aim for a pace that makes it slightly difficult to hold a conversation. This intensity level will help elevate our heart rate, promoting better cardiovascular health. According to a study published in the British Journal of Sports Medicine, walking is effective in lowering the risk of heart disease and improving overall heart function.
To maintain a quick and energetic pace, focus on taking quicker steps rather than longer strides. Keep the arms bent at a 90-degree angle and swing them naturally with each step. This will help increase the walking speed.

Include simple exercises

To maximise the benefits, add these exercises during the walk:

Arm circles: For one minute, extend your arms out to the sides and make small circles. This exercise enhances upper body mobility and increases your heart rate.
High knees: For the next minute, lift your knees to waist height while walking. This movement targets your core and legs, providing a full-body workout.

Cool yourself down

The final minute of the routine should be a slow walk, allowing the heart rate to return to normal. Follow this with another two minutes of stretching, focusing on the areas you worked most. Cooling down helps prevent muscle stiffness and promotes better recovery.