8 Fitness Mistakes Women Over 40 Should Avoid To Extend Their Life

 8 Fitness Mistakes Women Over 40 Should Avoid To Extend Their Life

As you enter your 40s, it becomes increasingly important to prioritize fitness to maintain your overall health and longevity. However, not all fitness exercises are correct. Some of them can have negative health effects, especially after that age. Being aware of these issues and avoiding fitness mistakes is essential to living a longer and healthier life.

Fitness Mistakes to Avoid - Many people may be inclined to ask how women can stay fit even after the age of 40. While maintaining a basic training regimen is essential, it's also important to know what not to do. Health Shots spoke to Himalayan yoga expert Siddha Akshar, founder of Akshar Yoga Research and Development Center, to find out about the fitness mistakes that are ruining your health after 40.

Many people, especially those over 40, make common mistakes in their fitness efforts, Akshar said. These mistakes not only harm the body but also reduce the benefits of exercise. Here are eight fitness mistakes to avoid for a longer life.

1. Overtraining and ignoring rest: - One of the common mistakes is overtraining without giving the body enough recovery time. Pushing yourself too hard or skipping rest days can lead to injury, chronic fatigue, and a poor immune system. Instead, focus on incorporating rest and recovery into your daily routine to allow your body to repair and rebuild.

2. As we age, if we neglect strength training, muscle mass naturally decreases, resulting in decreased strength and increased risk of injury. Relying only on aerobic exercise and neglecting strength training can make this problem worse. Incorporate resistance training into your daily routine to build and maintain muscle mass, improve bone density, and support overall joint health.

As you enter your 40s, it becomes increasingly important to prioritize fitness to maintain your overall health and longevity. However, not all fitness exercises are correct. Some of them can have negative health effects, especially after that age. Being aware of these issues and avoiding fitness mistakes is essential to living a longer and healthier life.

Fitness Mistakes to Avoid: -Many people may be inclined to ask, How can women stay fit after 40? While keeping a fundamental training routine is fundamental, it's likewise essential to know what not to do. Health Shots spoke to Himalayan yoga expert Siddha Akshar, founder of Akshar Yoga Research and Development Center, to find out about the fitness mistakes that are ruining your health after 40.

Akshar says,  - Many people, especially after the age of 40, often make common mistakes in their fitness efforts. These mistakes not only harm the body but also reduce the benefits of exercise. I will do the job. Here are eight fitness mistakes to avoid for a longer life.

1. Excessive training and neglect of rest

One of the common mistakes is overtraining without giving the body enough recovery time. Pushing yourself too hard or skipping rest days can lead to injury, chronic fatigue, and a poor immune system. Instead, focus on incorporating rest and recovery into your daily routine to allow your body to repair and rebuild.

2. Neglecting strength training

As we age, muscle mass naturally decreases, resulting in decreased strength and an increased risk of injury. Relying only on aerobic exercise and neglecting strength training can make this problem worse. Incorporate resistance training into your daily routine to build and maintain muscle mass, improve bone density, and support overall joint health.

3. Lack of flexibility and mobility:- With time and wear and tear, our muscles and joints tend to stiffen. In addition, neglecting flexibility and mobility exercises can lead to a decreased range of motion, stiffness, and an increased likelihood of muscle imbalances. To prevent this, do activities like yoga, pilates, and regular stretching to increase flexibility, increase joint mobility, and prevent injuries from muscle stiffness.

4. Skip the warm-up and cool-down:- It may be tempting to jump straight into a workout, but skipping the warm-up can increase your risk of injury. When your muscles are cold, they become more likely to stretch and sprain. Similarly, not cooling down properly after exercise can lead to muscle soreness and stiffness. So, if you want to not only enjoy the benefits of a good workout, but also protect against fitness-related injuries, and relieve muscle and joint stiffness. Take a few minutes to warm up and cool down to prepare your body and help it heal.

5. High-impact exercises without proper form: - Performing high-impact exercises such as running or jumping without proper form can put unnecessary pressure on your joints and lead to injuries such as sprains and strains. It may be possible to connect. It is very important to learn the correct technique, use the right shoes, and gradually increase the intensity to avoid unnecessary stress on the body.

6. Ignoring the importance of proper nutrition:- Regardless of your age, nutrition plays an important role in maintaining body health. After the age of 40, your body's metabolism slows down, so maintaining a balanced diet is very important. Avoid unhealthy diets and eating too much processed foods, refined sugars, and saturated fats, which can lead to weight gain, inflammation, and chronic disease. Instead, choose nutritious meals rich in fruits, vegetables, lean proteins, and healthy fats. Stay well hydrated and consult a nutritionist to tailor your diet to your specific needs.

7. Ignore the Importance of Aerobic Exercise:- Exercise is essential for maintaining a healthy heart and lungs, managing weight, and reducing the risk of chronic diseases such as heart disease, diabetes, and high blood pressure. Failure to include regular aerobic exercise such as walking, running, swimming, and cycling in your fitness program can affect your overall health.

8. As we get older and stop listening to our bodies, our bodies may not be as flexible as they used to be. Ignoring the warning signs and pushing through the pain can have serious consequences. It is important to listen to your body and adjust your training intensity and routine accordingly. If something doesn't feel right or causes discomfort, consult a medical professional to prevent further damage.

Lesson Learned:- It is very important to maintain an active and healthy lifestyle, especially after the age of 40. By avoiding these common fitness mistakes and adopting a balanced approach to exercise, you can protect your health, increase longevity, and enjoy a higher quality of exercise. It's never too late to prioritize health and wellness as you age.

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The Importance Of Nutrition For Children: How Can Parents, Families, And Communities Help?

 The Importance Of Nutrition For Children: How Can Parents, Families, And Communities Help?

September is celebrated every year as Poshammah, which focuses on nutrition. The aim is to ensure community mobilization and strengthen people's participation in the problem of malnutrition among children and young women. The goal is to increase people's awareness about health and nutrition. All Anganwadis in Maharashtra celebrate Pushan Maa by providing nutritious meals to children, organizing cultural programs, and inviting parents.

Dr. Pranali Kotkar, a medical specialist from Swagram, the Maharashtra government-led Aarambh team, writes about why nutrition is important for children and how parents, families, and communities can contribute. The Aaramb project was launched in 2010 to promote brain development, improve infant and toddler nutrition, and provide nurturing care to prepare 0-3-year-olds for school. A focus on health and nutrition ultimately leads to better learning outcomes in schools and higher education.

Why doesn't my child eat properly? Why does he only prefer junk food? Why is he so picky about what he eats? Why does he always want a screen while eating? "Why does he not want to eat fruit? Why is he still asking for fruit?" Did he eat at 3? These are common questions from new parents. These questions are fraught with uncertainty because there are no definitive answers. Every child is unique, as are parents and The dynamics of their interaction are unique, however, the solution to these questions can be found in the concept of "responsive nutrition".

What is responsive nutrition?

Responsive feeding is a reciprocal relationship in which parents pay attention to their child's cues and respond appropriately to those cues. This action creates a solid foundation for a trusting relationship that promotes the child's growth and development. How children are fed has a lifelong impact on their lives.

The importance of responsive nutrition

Before birth, the fetus receives continuous nutrients through the placenta. As the level of fetal nutrition decreases due to various factors, the placenta facilitates the influx of these nutrients from the maternal system. When a newborn baby is placed on its mother's stomach, it instinctively crawls to the breast and is attracted by the familiar smell and the calm beating and warmth of the mother's heart. This close contact creates a strong bond between mother and child, making the mother's breast a haven. This interaction provides optimal early natural stimulation to the infant's sensory organs and brain and may contribute to long-term sensory neurodevelopment.

Many parents struggle to establish feeding habits for their babies, but the best results are achieved when babies can feed according to their individual needs. This dynamic movement reflects the original design of the baby and mother. Babies learn that their cues trigger a parent's response to meet their needs. When parents notice and respond to early cues, they reduce the need for distressing cues such as crying as a means of getting attention and getting a response. If the baby's hunger signs are not responded to, the child learns the importance of the signs and stops taking signs, resulting in nutritional deficiencies. If parents control their diet, they may ignore the signs of natural satiety and overeat. This can override innate satiety mechanisms and establish overeating as the norm.

How do you practice responsive eating?

Parents can show positivity through smiling, eye contact, and encouraging words spoken to their baby while breastfeeding. When feeding your baby, you should nurse slowly and patiently while maintaining a happy and fun atmosphere. By experimenting with a variety of healthy food options, flavors, and textures, your child will gain confidence in making food choices and developing good eating habits.

Developing patience is important. Parents should wait until the baby stops eating before offering more food. Feeding finger foods encourages your baby to explore eating on his own. During meals, parents should be close to their children and always be interested and attentive. Guardians genuinely must set a positive model by showing great dietary patterns and ways of behaving.

Signs of hunger and satiety

There is a pattern of hunger signs that most babies show after birth. These signs progress from crying to rest, then through awakening, salivation, hands to mouth, preparing to crawl, and arm and leg movements. Then the baby explores the breast through licking, mouthing, touching, and gentle hand massage. This process leads to attachment, breastfeeding, and sleep. In response, the mother gently interacts with the baby, touches him gently, and begins to nurse. When your baby is full, his body should be relaxed and his arms should be by his side. Babies let go of the breast, but some prefer to continue sucking gently until they fall asleep.

If the signs of hunger are ignored, the baby may start crying immediately. Their tongue is drawn up and down towards the chest instead of forward or down. Breastfeeding a crying baby can be difficult for both mother and baby. This can stress your entire body, drain your energy reserves, and lead to inappropriate weight gain. With the right response, parents learn to recognize the early signs of hunger in their baby and respond to them immediately.

Family meals: why the amount and frequency alone are not enough?

The second half of first grade is when children learn how to cook for their families. Observing signs and appropriate responses in the phase of exclusive breastfeeding with breast milk can increase the ability of parents to see appropriate signs for complementary feeding at 6 months. At this stage, your baby may show signals that he is ready for foods other than milk. Your child will need a smile and patience to learn this new skill. Instead of focusing only on the amount of food, think of breastfeeding as an opportunity to interact with your baby.

It's important to include your child in family meals, let him explore and eat the same foods, and observe other people's eating skills. Go at your baby's pace and stop feeding when your baby signals that he is full. Avoid forcing the child to eat. Always stay close to the baby while he is eating. The process of eating should be a source of love and pleasure.

The role of father and family

Fathers, along with other family members and friends, can shape a family's attitudes and beliefs to a large extent. Feelings of alienation can be experienced during breastfeeding, especially if the father wants to play an active role in the baby's life. However, they often express enthusiasm for discussing how to strengthen support for mothers. Fathers contribute to this journey by observing mothers closely, being sensitively alert, and showing patience, care, and warmth while making mothers feel safe. This collaborative effort can help create a more enjoyable dining experience for families.

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9 Best Foods And Drinks To Take Before Sleep

 9 Best Foods And Drinks To Take Before Sleep

If thinking about sleep gives you nightmares, look at what you eat. The best foods to eat before bed may help you sleep better at night.

Getting a good night's sleep is very important to your overall health.

It may reduce the risk of certain chronic diseases, keep your brain healthy, and strengthen your immune system.

Although it is generally recommended to get 7 to 9 hours of uninterrupted sleep each night, many people struggle to get enough sleep.

Some foods and drinks have sleep-inducing properties, so there are many strategies you can use to improve sleep, including changing your diet.

Here are 9 of the best foods and drinks you can consume before bed to improve your sleep quality.

1. Almonds

Almonds are a type of tree nut that has many health benefits.

One ounce (28 grams) of dry roasted nuts contains 18 percent of an adult's daily requirement of phosphorus and 23 percent of riboflavin, making them an excellent source of many nutrients.

One ounce provides 25% of a man's daily requirement and 31% of a woman's daily requirement.

Eating almonds regularly has been shown to reduce the risk of several chronic diseases, including type 2 diabetes and heart disease. This is believed to be thanks to its healthy monounsaturated fats, fiber, and antioxidants.

Antioxidants may protect cells from the harmful inflammation that can lead to these chronic diseases.

It is claimed that almonds may also help improve sleep quality. This is because almonds, like several other nuts, are a source of the hormone melatonin. Melatonin adjusts your internal clock and signals your body to prepare for sleep.

Almonds are also a good source of magnesium, with just 1 ounce providing 19 percent of your daily needs. Taking the right amount of magnesium may help improve sleep quality, especially for people with insomnia.

Magnesium's role in improving sleep is linked to its ability to reduce inflammation. In addition, it may help reduce levels of cortisol, the stress hormone that interferes with sleep.

However, little research has been done on almonds and sleep.

One study looked at the effects of giving 400 milligrams (mg) of almond extract to rats. The results showed that the mice slept longer and deeper than when they did not consume the almond extract.

The potential related impacts of almonds are promising, yet greater human examination is required.

If you want to eat almonds before bed to see if they affect the quality of your sleep, 1 ounce (28 grams) or a handful is enough.

2. Türkiye

Turkey is delicious and nutritious.

Turkey Turkey is high in protein, with approximately 8 grams of protein per 1 ounce (28 grams). Protein is important for keeping muscles strong and regulating appetite.

In addition, turkey contains moderate amounts of several vitamins and minerals, including riboflavin and phosphorus. An excellent source of selenium, a 3-ounce serving provides 56 percent of your daily value (DV).

Turkey has several properties that explain why some people feel tired when eating it or think it makes them sleepy. Most importantly, it contains the amino acid tryptophan, which increases the production of melatonin.

The protein in turkey may also contribute to its ability to boost fatigue. There is some evidence that consuming a moderate amount of protein before bed improves sleep quality, including reducing the number of awakenings during the night.

3. Chamomile tea

Chamomile tea is a popular herbal tea with various health benefits.

It is well known for being rich in flavones. Flavones are antioxidants that reduce inflammation that causes chronic diseases such as cancer and heart disease.

There is also evidence that drinking chamomile tea may boost your immune system, reduce anxiety and depression, and improve skin health. In addition, chamomile tea has unique properties that may improve the quality of your sleep.

In particular, chamomile tea contains apigenin. This antioxidant binds to certain receptors in the brain and may cause drowsiness and reduce insomnia.

A 2011 study of 34 adults found that those who took 270 milligrams of chamomile extract twice a day for 28 days fell asleep 15 minutes earlier and woke up fewer nights than those who didn't.

Another study found that women who drank chamomile tea for two weeks had better sleep quality compared to women who did not drink the tea.

People who drank chamomile tea had fewer symptoms of depression, which is commonly associated with sleep problems.

If you want to improve the quality of your sleep, it is better to drink chamomile tea before going to bed.

4. Kiwi

Kiwi is a low-calorie and nutritious fruit.

One piece of fruit contains only 42 calories and a ton of nutrients, including 71% of your vitamin C intake. Men and women can get 23 and 31% of their daily requirement of vitamin K, respectively.

It also contains sufficient amounts of folic acid and potassium, as well as some minerals.

In addition, eating kiwi can benefit your digestive health, reduce inflammation, and potentially lower cholesterol. These effects are due to the high amount of fiber and carotenoid antioxidants they provide.

Kiwi may also be one of the best foods to eat before bed, based on research into its potential to improve sleep quality.

In a four-week study, 24 adults consumed two kiwis every night one hour before bed. At the end of the study, participants fell asleep 42 percent faster than when they had not eaten before bed.

Additionally, the ability to sleep through the night without waking increased by 5% and total sleep time by 13% (34).

The sleep-inducing effects of kiwi are sometimes thought to be due to serotonin. Serotonin is a brain chemical that helps regulate the sleep cycle.

It has also been suggested that anti-inflammatory antioxidants, such as vitamin C and carotenoids, found in kiwifruit may be partially responsible for its sleep-inducing effects.

More scientific evidence is needed to determine whether kiwifruit is effective in improving sleep. However, eating a medium kiwi or two before bed may help you fall asleep faster and stay asleep longer.

5. Tart Cherry Juice

Sour cherry juice has significant health benefits.

First, it provides moderate amounts of several important nutrients, such as magnesium and phosphorus. It is also a good source of potassium.

An 8-ounce (240-ml) serving contains 17 percent of the daily potassium requirement for women and 13 percent of the daily potassium requirement for men.

Furthermore, it is wealthy in cell reinforcements, for example, anthocyanins and flavonols.

Tart cherry juice is also known to promote sleepiness and has been studied for its role in relieving insomnia. For these reasons, drinking tart cherry juice before bed may improve the quality of your sleep.

The sleep-inducing effect of sour cherry juice is due to its abundant melatonin.

In one small study, adults with insomnia drank 8 ounces (240 mL) of tart cherry juice twice daily for two weeks. They reported sleeping 84 minutes longer and improving their sleep quality compared to not drinking the juice.

Although these results are promising, more extensive research is needed to confirm the role of tart cherry juice in improving sleep and preventing insomnia.

However, if you have trouble falling asleep or staying asleep at night, drinking tart cherry juice before bed is worth a try.

6. Fatty Fish

Fatty fish such as salmon, tuna, salmon, and mackerel are extremely healthy. What makes them unique is their extraordinary amount of vitamin D.

For example, 3 ounces (85 grams) of sockeye salmon contains 570 international units (IU) of vitamin D. This corresponds to 71% of the DV. A similar amount of farmed rainbow trout contains 81% of the DV.

In addition, fatty fish are rich in healthy omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

EPA and DPA are known to reduce inflammation. Additionally, omega-3 fatty acids may prevent heart disease and promote brain health.

The combination of omega-3 fatty acids and vitamin D found in oily fish has been shown to increase serotonin production, which may improve sleep quality.

In one study, men who ate 10.5 ounces (300 grams) of Atlantic salmon three times a week for six months fell asleep 10 minutes faster than men who ate chicken, beef, or pork.

This impact was believed to be the consequence of vitamin D. Vitamin D levels were high in the fish group and this was associated with a significant improvement in sleep quality.

Eating a few ounces of oily fish before bed may help you fall asleep faster and sleep more deeply. More research is needed to draw conclusions about the ability of fatty fish to improve sleep.

7. Walnut

Walnuts are a popular type of tree nut.

It's nutrient-dense, with 1 ounce (28 grams) of over 19 vitamins and minerals, plus 1.9 grams of fiber. Walnuts are especially rich in magnesium, phosphorus, manganese, and copper.

Additionally, walnuts are a good source of healthy fats such as omega-3 fatty acids and linoleic acid. It also contains 4.3 grams of protein per ounce, which may help curb your appetite.

Walnuts may also promote heart health. It has been studied for its ability to lower high cholesterol levels, a major risk factor for heart disease.

In addition, some researchers claim that eating walnuts can improve the quality of your sleep, as walnuts are one of the best sources of melatonin.

The combination of walnut fatty acids may also help improve sleep quality. They give alpha-linolenic acid (ALA), an omega-3 fatty acid that is changed over completely to DHA in the body.DHA may increase serotonin production.

There isn't much evidence to support the claim that walnuts improve sleep. In fact, no studies have focused specifically on their role in promoting sleep.

However, if you have trouble sleeping, eating walnuts before bed may help. A handful of walnuts is the right amount.

8. Passiflora Tea

Passiflora tea is another herbal tea that is traditionally used to treat many diseases.

It is rich in flavonoid antioxidants. Flavonoid antioxidants are known for their role in reducing inflammation, boosting immune health, and reducing the risk of heart disease.

In addition, marigold tea has the potential to reduce anxiety.

The antioxidant apigenin may be responsible for the anxiety-reducing effects of evening primrose. Apigenin binds to specific receptors in the brain and produces a calming effect.

There is also evidence that calendula increases the production of the brain chemical gamma-aminobutyric acid (GABA). GABA helps suppress other stress-inducing brain chemicals such as glutamate.

The sedative properties of calendula tea can make you sleepy, so it's best to drink it before bed.

In a 7-day study, 41 adults drank a cup of evening primrose tea before bed. They rated their sleep quality significantly better when drinking tea than when not drinking tea.

More research is needed to determine whether calendula promotes sleep.

9. White Rice

White rice is a cereal that is consumed as a staple food in many countries.

The main difference between white rice and brown rice is that white rice has its bran and germ removed. As a result, they are low in fiber, nutrients, and antioxidants.

However, white rice still contains significant amounts of several vitamins and minerals.

4 ounces (79 grams) of white rice contains 19 percent of your daily folate needs. It also provides 21% of the daily thiamine requirement for men and 22% of the daily thiamine requirement for women.

4 ounces (79 grams) of long-grain white rice contains 13 percent of the DV of manganese.

White rice is high in carbohydrates, with 22 grams in a 4-ounce (79-gram) serving. The carbohydrate content and lack of fiber contribute to a high glycemic index (GI). The glycemic record is a proportion of how quick a food raises glucose levels.

It has been suggested that eating high-GI foods such as white rice at least one hour before bedtime may improve sleep quality.

One study compared the sleep habits of 1,848 people based on their consumption of rice, bread, and noodles. Consuming more rice than bread or noodles leads to longer sleep and improved sleep quality.

Eating white rice may have a potential role in improving sleep, but it is best consumed in moderation as it is relatively low in fiber and nutrients.

Other foods and drinks that promote sleep

Several other foods and drinks have hypnotic properties. For example, it may contain high amounts of nutrients such as tryptophan.

However, in some cases, there is little research on specific effects on sleep.

Dairy items: Dairy items, for example, a glass of milk, curds, and plain yogurt are known wellsprings of tryptophan. Milk has been displayed to further develop rest in more seasoned grown-ups, particularly when joined with light activity.

Banana: Banana skin contains tryptophan and the fruit itself is a moderate source of magnesium. Both of these properties help you have a restful sleep.

* Oatmeal: Oatmeal, like rice, is high in carbohydrates and low in fiber and has been reported to induce sleepiness when consumed before bed. In addition, barley is also known as a source of melatonin.

Result:

Adequate sleep is very important for your health.

Certain foods and drinks may help. Because it contains hormones and brain chemicals such as melatonin and serotonin that regulate sleep.

Certain foods and beverages contain high amounts of antioxidants and certain nutrients, such as magnesium and melatonin, that may promote sleep by helping you fall asleep faster or stay asleep longer.

To enjoy the benefits of sleep-inducing foods and drinks, it is best to consume them two to three hours before bedtime. Eating right before bed can cause digestive problems such as acid reflux.

Overall, more research is needed to conclude the specific role of food and drink in improving sleep, but the known effects are very promising.

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As Indicated By Nutritionists And Seniors, The Best Food Sources To Eat Following 50 Years Of Age

As Indicated By Nutritionists And Seniors, The Best Food Sources To Eat Following 50 Years Of Age

If you're over 50, you've probably noticed that food affects you a little differently than it did when you were younger. Eating a bowl of ice cream every night used to be a delicious and harmless nighttime staple, but now you may find that the habit is taking a toll on your health or even making you sick.

Your doctor may have told you about a diet that strengthens your bones or lowers your blood sugar levels, and for good reason. As we age, our dietary necessities change, and the expression - the type of food you eat will affect your general health, is more pertinent than at any other time.

As women go through menopause, estrogen levels decline, leading to loss of bone mass and an increased need for calcium-rich foods to help prevent osteoporosis. In both men and women, over time, the body loses its ability to produce insulin, resulting in an imbalance in blood sugar levels that can lead to type 2 diabetes. Metabolism also slows down, especially after the age of 60. This means that foods that are high in calories are more likely to cause weight gain. And with heart disease being the number one killer in the United States, it's important to eat a heart-healthy diet.

I know I know We bring you a lot of disappointing news here. With this in mind, certain foods may be helpful in preventing age-related health problems. Here, a geriatrician and a registered dietitian share the best foods over 50 should buy at the grocery store.

Aromatic herbs such as parsley, saffron and rosemary

Since salt can cause high blood pressure, Dr. Nina L. Brachman, a geriatrician at New York University Health Langone, recommends limiting your intake as much as possible. Instead of salt, it's a good idea to season your food with herbs, he said. Aromatic herbs such as parsley, saffron, and rosemary go a long way in flavoring your food with little or no salt.

Beans

According to nutritionist Tara Tomino, legumes (such as chickpeas and black beans) are a great option for people over 50.

Beans, whether canned or dry, are a great food to include in the diet of people over 50. Beans are an excellent source of plant-based protein as well as dietary fiber, an important nutrient for heart health, blood sugar management, and weight control. If you buy canned beans, be sure to wash them. Drain to remove packing liquid. Too much sodium. Eat half a cup of beans daily by adding them to salads and soups.

Low-fat Cottage Cheese

In case you didn't know, cottage cheese is making a big comeback, and fortunately, it's a great option for people over 50, Tomaino said.

This high-protein food is perfect for any meal of the day or as a snack, she said. Combine cheese and fruit for a sweet and savory combination, or mix it into a dip and enjoy with fresh vegetables. If you are concerned about high blood pressure, add low-salt or no-salt cottage cheese.

Dark Leafy Vegetables

Tomaino suggests choosing from your favorite leafy greens like spinach, kale, beets, collard greens, or even broccoli.

These vegetables are rich in fiber, iron, magnesium, potassium, and calcium, which are important for heart health. Leafy greens are low in carbs and calories, making them a great addition to your diet if you're trying to manage your weight and blood sugar levels.

Different Types Of Berry

Berries, including strawberries, blueberries, and blackberries, have health benefits for people over 50.

According to Tomaino, berries are rich in antioxidants, which can help reduce inflammation and provide anti-cancer effects to the body. Berries are also high in dietary fiber, making them a great fruit for those trying to keep their blood sugar levels under control. If possible, choose organic berries (fresh or frozen). Eat alone or add to oatmeal, yogurt, salads, and smoothies.

Salmon Fish

Ideally wild-caught, salmon is a top food for people over 50 because of its omega-3 content, Tomaino says.

Omega-3 fatty acids are good for heart health and are also linked to brain health, he said. Lower in saturated fat than red meat, salmon is a great protein option to include in your diet at least once a week. Salmon and grilled vegetables make this an easy weeknight casserole.

Nuts and Seeds

Almonds, walnuts, flaxseeds, and chia seeds are rich in heart-healthy fats, fiber, and essential nutrients, explains nutritionist Marin Malamed. These can maintain healthy cholesterol levels, support digestive health, and provide a plant-based source of protein, he said.

Lean Protein

Avoid fatty meats and choose lean parts of chicken turkey or even eggs. Malamed says: Lean protein sources such as chicken, lean meat, eggs, and vegetable proteins (tofu, beans, and lentils) are essential for muscle maintenance, immune system function, and wound healing.

Quinoa And Brown Rice

Whole grains are another great option for people over 50. Melamed says quinoa, brown rice, whole wheat, and oats are rich in fiber and complex carbohydrates. They provide sustained energy, aid digestion, help regulate blood sugar levels, and reduce the risk of metabolic diseases.

As you age, your nutritional needs and restrictions become more complex, but with a few simple dietary adjustments, you can find easy and delicious ways to change your diet. Start making your grocery list!

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Need To Increase Your Memory - Attempt These Startling Tips

 
Need To Increase   Your Memory - Attempt These Startling Tips

The brain is an amazing organ with many amazing properties, including the ability to forget. This may actually be a good thing. Psychology says that if we remember everything we've experienced, our brains accumulate and become clogged with all kinds of useless junk that gets in the way of what we really need. University of California, Davis.

In today's always-on, always-on world, people are bombarded with email, news, idle meetings, traffic updates, family chatter, and more information than anyone can process. "Instead, evolution favors quality over quantity,- he says. We get high-quality memories for what we pay attention to, and that's often what matters. But if you don't pay attention to something, you're not going to have a good memory.- First of all, about it

These memory problems often rear their heads at the most inopportune times. For example, when you rush into your room and can't find your keys and don't know what you came for, or when you're talking to someone. The familiarity when you forget the name of your friend and you don't remember the good moment you shared. Ranganath says this kind of forgetfulness is perfectly normal but still frustrating. (Other more severe conditions, such as trauma, Alzheimer's disease, and ADHD, can cause memory loss or interruptions in memory recall. Coping strategies for these disorders include more than what is listed here.) It is possible. including intensive treatments and drugs.)

But in general, hope is not lost even if your memory is a little rusty. Clinical neuropsychologist Michelle Brown says memory is an active process, not a passive one. He says it challenges the age-old myth that brain health is simply a product of genetics and there's nothing we can do about it. You can remember life's big and small moments by paying a little more attention and enjoying special events.

Start paying close attention to important events and interactions

The responsibilities of modern life mean that priorities demand more attention than ever before. How many times have you been lost in a conversation and had no idea what was being said because you were distracted by your cell phone? I have disturbing memories of previous occasions since I wasn't actually there in any case, - Ranganath says.

Feeling vague is one of memory researcher Daniel Shatter's "seven sins of memory," and it's a common memory weakness that everyone experiences. This could happen if you don't pay attention to where you put your keys or if you get distracted and miss an important doctor's appointment. For example, if we're multitasking, we may never encode information about where we put our keys or glasses, says Schacter, a professor of psychology at Harvard University.

Another method that can help you pay more attention to the task at hand is what Brown calls the PLR ​​technique: pause, link, and practice. This can help you remember someone's name or why you entered the room. If you're hiding your child's birthday present but you're worried he won't remember where you put it, stop for five seconds and focus on where you put the gift. "Instead of putting it down and looking away" and doing something else, Brown says. Next, look around you. This is the "link" step. Then, contextualize the present with its environment and where it was hidden, such as a closet or next to a shoebox. The last step is to practice the process of recovering the present tense. Look away from your hiding place and visualize where you are now.

Ranganath and Shakter agree to use technology to their advantage: put the meeting on your phone's calendar (with details of who, where, and why), make sure alerts are on, set reminders, and take photos of the event for reference. next Ranganath says go back to that picture. Don't just take a photo and leave it in your camera roll forever. Anything you can do to relive special moments will remind you of all sorts of other things. (Schacter doesn't think technology is having a negative effect on our memory, as some experts have suggested. He says he doesn't think there's any hard evidence.)

Make everyday moments memorable

Events that occur when emotions are heightened, such as fear, joy, anxiety, excitement, or sadness, are more memorable. This is why you remember your wedding day and not the tenth. To help remember more mundane things, like the dress shoes you wear once a year, your name, or the item you need to pick up at the store, make these things special, says five-time US Memory Champion memory coach Nelson Delis. He says I made my life more memorable. After her grandmother died of Alzheimer's disease in 2009, Dries began looking for ways to improve her memory. Two years later, thanks to his memory-boosting exercises, he won the first USA Memory Championship, a competitive event consisting of memory-boosting challenges.

Deris assigns a vivid image to anything you want to remember, whether it's a number or an address. If you don't want to forget to buy cheese at the supermarket, imagine a giant piece of foam that smells incredible. Driss remembers the strange things he did back then, as he sometimes pinched himself or chanted a strange mantra when he put down his keys. Or suppose you meet a guy named Steve at a party and he's wearing a shirt with a picture of a monkey on it. You might imagine him in a monkey suit. Exaggerate anything you can—for example, if it smells weird, imagine it smells worse, or if it's regular size, imagine it's big, says Dries. say.AAA

At the end of each day, take some time to think about what you want to remember.

Another of Shakter's seven sins is temporary memory, which refers to forgetting over time. For example, the more time passes after watching a movie, the more details you forget. But the more you study and think about what you want to remember, the more likely you are to strengthen your memory, Schutter says. Again, looking at pictures or videos of an enjoyable dinner with friends can help cement the event in your memory. Or, instead of photos, keep a journal to remember the scene.

Dries recommends taking five minutes before bed to remember what happened that day. Did you see a beautiful sunset? Does your child give interesting answers to simple questions? Did he eat something delicious? Let's recreate a small but amazing event that you would love to experience. The more you do this, Delis says, the more detailed you'll be able to remember your life over time.

Be active and avoid forgetting

It can be difficult to predict what you will forget in the future. However, knowing your memory flaws can help you protect important things in your memory. If you sign up for a free trial and find yourself forgetting to cancel before you're charged for the rest of the year, even setting a reminder on your phone to remind you to cancel might be too tech-savvy. No, it's about knowing your blind spots. This, he says, is what Schachter calls good metacognition, or great insight into how memory works. Be aware of the fact that your memory may decrease in the future. Because we know that what we think we can remember now, we may not remember a year from now.

Perhaps recalling names is one of our memory weaknesses, a "sin" that Schater calls blocking (the state of having information you want on the tip of your tongue but are unable to access). Before attending a wedding or your child's basketball game, try reading the names of the people who often attend these events, says Schacter. This exercise does not require more than a few minutes of refreshment. You can only jump from one social connection, Instagram, to another. We really have to be proactive because by the time that happens, it's too late, -  he says of blocking.

Even if you consider yourself forgetful, Delis says memory is a skill that can be practiced and strengthened. Dries had no idea that he had an extraordinary memory until he took part in a memory contest. Experiment with shopping without a list, she says, by assigning clear and unique images to your groceries. Tell yourself you can learn 10 new names at a social event.

I'm just a dumbass, -  Dries says, is too easy. When you start to change this narrative, you'll realize that our memories are actually more amazing than most people think...it's just a snowball effect that makes your memories even more powerful.

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How To Improve Your Bench Pressing Ability

 How To Improve Your Bench Pressing Ability

How long do you sit on the bench?

This may be the most commonly asked question among hardcore "gym buddies," seasoned gym veterans looking to establish themselves in the discipline, and curious newbies looking to strike up a conversation. This is also one of the most common ways to ask about people's strength, fitness, and general abilities in the gym.

Some may think that the concept of a specific bench press position is ridiculous, but that fact does not erase the position. Others want to do a big bench press just for themselves. You can also move the impressive numbers and adjust the position for safe weight transfer.

Learn how to fine-tune your bench press, optimize your technique, and create a plan for starting heavier weights.

*Examination of chest press technique

* Bench press mistakes should be avoided

* 3 tips to improve the bench press

*How to program your chest press to increase your profits

Examination of chest pressing technique

A solid bench press is worked around a certain something: dependability. Here's a step-by-step approach to creating the right environment for big lifts. It all starts with a good starting position before losing weight.

Step 1 - Find your contacts

After sitting on a flat bench, the bench press requires four points of contact. Each foot firmly planted on the ground is worth 1 point. Your hips and upper back press hard into the bench and stay in the same position throughout the lift, which adds another two points.

Finally, you should press your head firmly into the bench and maintain that position throughout each repetition. When setting up, look directly under the bar before removing the weights from the rack. This four-piece set is the foundation of a quality set.

You may have noticed that your lower back doesn't make contact with the bench, but that's actually an important difference. Some lifters believe that having an arch in the lower back (lower back) during the bench press is dangerous for the spine, but in fact, the arch is supposed to be there.

The bench press is considered a horizontal pushing exercise (due to the position of the load relative to the body). This means the angle of force.

The bench press is considered a horizontal pushing exercise (due to the position of the load relative to the body). This means that the angles of force to create spinal loads such as overhead presses, squats or deadlifts are out of sync with your lower back. The shoulder joint, not the spine, bears the brunt of the load during the bench press, so arching the back doesn't put too much strain on it.

When you are in position, remove the bar.

Step 2 - Capture

Most barbells you see in a regular gym have screws on either side of the barbell, but they also have shiny rings in equal parts on each side. In competitive powerlifting, these rings mark the limits of grip width that a lifter is not allowed to cross.

If you are not a competitive powerlifter, you can use the rings as a reference point for where your hands are. Depending on the length of your arms, coordinate the same fingers of both hands with the rings on each side. Many lifters choose the middle or ring finger, but everyone's preferred grip is slightly different.

Be careful not to put your hands too close and put your little finger too far into the ring. This changes the exercise from a regular flat barbell bench press to a close-grip bench press that emphasizes your triceps. (1)

Once your hands are in place, make tight fists around the bar and you're ready to lift.

Step 3 - Liftoff complete

How to remove the bar from the rack is more important and technical than it seems. To use a safe and effective technique, you should keep your shoulder blades folded (stretched) on the bench. This will help arch your back while lifting your chest and ribcage.

The small "press" that occurs when the lifter pulls the bar off the rack can cause the shoulders to move out of position (this is a forward movement as opposed to a backward movement). As your shoulders get longer, your ribcage sinks, which puts more pressure on your shoulder joints. This is difficult to correct until you gain weight, making readjustment difficult.

It's helpful to try to lift your hips as you lift, then bring your hips up as soon as you pick up the bar and place it above your chest. Non-point lifters can use this method to start the movement in a strong position without sacrificing form.

Step 4 - Lower and press

The bar should come down in a controlled manner until it touches your chest. Make sure the bar touches your mid or lower chest and make sure the point of contact is consistent from rep to rep. The finished locked position should be slightly more in line with your chest or shoulder height. That is, the rod moves on a slightly inclined path.

Always remember that the real sign of strength in big lifts like this is not how fast you can do the reps, but how slowly and with good control you can do the reps. Please remember. Reduce your speed a few degrees, especially during the off-center (down) phase. You can also add a pause with a chest strap to further control your weight. Don't let it sag under your weight, but tighten it up.

Value each rep to build strength and size.

Benchpress mistakes to avoid

No one wants to be the next YouTube flop. It usually shows people screwing up the bench press movement, or worse, people ignoring safety and putting themselves in life-threatening situations. Stop these problems before they start and make sure you cover the basics.

Lift your hips

Other than lifting yourself (if necessary), your glutes should not come off the bench during the exercise. Lifting your hips will not make you stronger in the lift. This is just cheating and shows that the weight is too heavy to lift properly. This is the equivalent of doing standing bicep curls and then leaning your upper body back to lift the weight on the bench press. Be sure to do movements that match your abilities. Practicing proper form will increase your strength over time.

Half Jump

Avoiding and stopping the entire range of motion, from full lockout to the bar touching your chest, allows your pectoral muscles (the driving force behind the bench press) to work properly and increases the force your body can put into the weight. slow release There is no point in doing anything (2).

If you feel like you can only do half the reps, the weight may be too heavy, your shoulders may be too unstable, or both. Instead, practice lowering your load and staying tight throughout your range of motion.

If your shoulders still hurt, it may be due to a poor range of motion or a lack of strength in the upper back to stabilize and protect the shoulders. Make sure your workout routine includes plenty of exercises that engage your upper back, such as pull-ups and reverse flies.

Use the collar in the bar

This isn't necessarily the key to improving your bench press, but it's always important when bench pressing heavy weights. It may seem counterintuitive or controversial, but securing weight plates to collars when lifting alone is a potentially dangerous operation.

Common sense tells you that you should usually fix the weight so it doesn't move. In fact, if you fail a rep and end up benching, it can be dangerous if you don't have enough strength to press the bar from chest to rack. You can't always rely on rolling it on your hips or buttocks (which in itself can be very painful and uncomfortable).

If you lift unsupervised at home, it's best to leave the weights unclipped. That way, if you make a mistake, you can return the weight from one end of the bar to avoid a staple. Breaking a few tiles on the training room floor is better than breaking a few ribs or larynx.

3 Tips For More Profit

Understanding the basics is a good first step, but taking things to the next level requires deeper thinking associated with this practice.

foot drive

Bring your feet close to your hips, making sure your knees are at a 90-degree angle. This is necessary to apply a very important and often overlooked principle. In other words, the bench press is not just an "upper body" exercise.

In fact, your legs play an important role in overall strength and conditioning. As you push off, think about keeping your feet firmly planted on the floor. The bar not only moves away from your chest but also away from the floor. Therefore, this cue increases the overall recruitment of the muscle and helps to increase the power of the lift. (3)

Stiffen Your Elbows

If you want to protect your shoulder joints, improve your bench performance by using a slightly narrower grip (rather than a fairly wide grip) and tucking your elbows in during the movement.

The closer the arm is to the upper body, the less likely the shoulder joint will be in a vulnerable position. Placing your elbows in front of you instead of out to your sides will make your shoulders more relaxed, stable, and strong.

Use A Thick Stick Or Thick Handle Glue

Once you get used to the unique grip, a larger diameter bar with a larger surface that covers the entire palm usually feels more comfortable. It can also reduce joint stress in the elbows and shoulders by increasing forearm mobility and muscle tone to increase stability. (four)

The large diameter distributes the load and reduces the pressure on the joints. If you don't have access to a thick barbell, you can use a thick adhesive such as "Fat Grips". This simple removable handle can be used for barbells, dumbbells, and any exercise that requires a handle, making it one of the most useful tools in your gym bag.

Build A Better Bench: An Effective Method

If you've been training in the gym for a while, the classic 3x10 or 4x6 might not be effective enough to get you through in terms of strength or size. If your lifting numbers aren't going up, it's worth thinking outside the box a little to find ways to stimulate your chest.

Bench Press 1.5 Repetitions

Adding muscle to the chest to improve appearance can be painful, especially if the lifter has long arms. The relatively long range of motion and the large amount of locking space the lifter must traverse can cause the triceps and shoulders to assume a typical chest press pattern. This reduces chest fatigue during the set.

To perform a "one and a half" bench press, take the barbell off the rack and lower it to chest height. Hold the weight from chest height to half-tight and pause. Your upper arms ought to be at around 90 degrees.  Lower the weights back to chest height, then press them back up. This entire sequence counts as one repetition.

This high-tension technique works your chest more than your triceps or shoulders. This is because the latter two muscle groups are less involved in the lower half of the movement.

The chest is in its strongest position biomechanically and is most involved during this part of the exercise, so the one-and-a-half rep technique takes advantage of it. Ideally, you should do 3-4 sets of 4-6 reps here, remember that each "1.5" is 1 rep.

Cluster Set

Cluster assemblies are worth mentioning more than they are usually given in terms of increased strength and size. Understanding how the body works from a physiological level will help you better understand cluster training and its importance.

During short bursts of power, such as a 100-meter sprint, a first down in soccer, or high-intensity, low-rep weight training, the body relies on adenosine triphosphate (ATP) as its primary source of energy. Work your muscles hard.

Stored ATP is depleted after 10-15 seconds, and the muscles that were initially used begin to stop working, producing lactic acid as a byproduct. It usually takes 1-2 minutes for ATP stores to be fully replenished in injured muscles.

Know that you can benefit from this filling phase while lifting heavy weights. A set of three repetitions can be increased to a total of four or five repetitions with a short rest between each repetition.

This mini-rest partially fills the ATP reserves in the body. Not only will this improve your strength over time, but you can cumulatively do more reps, which can lead to more muscle growth. Here are probably the best ways of utilizing clusters. 

Single Duplicate Cluster

Get 90-95% of your one rep max on the bar. Normally you would do this weight for 2 reps max, but this will give you 4 reps. Repeat once, then lift the weight for 10 to 15 seconds. Then take the weight off the rack and do something else before putting it back on the rack. Repeat until you complete 4 reps. Rest for at least 2 minutes and do 2-3 complete sets in total.

Resetting between repetitions ensures that you perform the correct technique with each movement.

Multi-replication Cluster

Do up to 5 reps on the bar. Repeat 4 times, then lift the weight and rest for 10 seconds. Remove the bar from the rack and repeat two more times. Six replicates were performed with a maximum of five repetitions. Complete 3-5 full sets.

This is a good way to increase time spent under tension (TUT), which helps muscle growth while working with a slightly lighter than maximal load and doesn't affect recovery as much as lifting something very heavy. (five)

High responsibility cluster (aka ladder) according to size

Repeated lifting, especially heavy lifting, can have a significant impact on the nervous system. A good change of pace (and also a great way to break size plateaus) is to use a high repetition method of the same approach.

The ladder set is just the ticket. Use your maximum weight for 10-12 reps. Do mini sets of 2 reps, then 3 reps, then 5 reps, and finally 10 reps with 10 seconds rest between each mini set.

This creates 20 muscle-building pushups with a weight that only allows for 10-12 reps. 1-2 sets are enough. It's both a muscle killer and a mental killer, controlling your nervous system with higher rep ranges and relatively light weights.

Let's Make A Bigger Bench

The bench press is presumably the most famous lift in the rec center. Given its credibility, it should be the most appropriate thing to do, but it's not always the case. Armed with this information, you can set yourself apart at the gym and find ways to train smarter while still training hard. Your performance will quickly be noticed, and the next time you're asked, How much do you bench?" You will get an impressive response.

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Benefits Of Walking - How Walking Can Improve Your Mental Health

 Benefits Of Walking - How Walking Can Improve Your Mental Health

May is Mental Health Awareness Month, which aims to bring awareness and solutions to all those struggling with a variety of mental health issues. Are you looking to improve your mental health and overall well-being? Discover the benefits of incorporating a daily walk into your daily routine. Learn more about why walking is an effective way to improve your mental health and well-being.

How walking helped me with anxiety and depression

I entered it with a simple goal. Walking was something I could do no matter how heavy I was. I may not be that fast, but I managed to do it. Walking wasn't just a physical activity, it was something I could do for my mental health. And when I started, it was in a very low place.

After a tumultuous 18 months after losing my mother to colon cancer, I also celebrated my 40th birthday. Being born to a teenage mother and not too far apart in age, a series of events left me completely depressed. I was sad That was when I was at my heaviest. We were in the middle of a global pandemic. I was anxious. I was depressed. Life was very bad

I wanted to change. I wanted it to be different. I didn't know where or how or if there was a grand master plan... I just wanted a change. So I started walking. At least I thought it would give me time to think, clear my head, and sort out the mess.

At first, I could only walk short distances. I gradually increased it until I reached 5 miles a day. This was a level I could fit into my schedule. He kicked me out of the house. It gave me "alone" time. It gave me time to clear my head, organize what I needed to do, think about how I felt, and why I felt that way, and of course exercise.

A year later, I've lost 90 pounds (and yes, I've changed my diet too). I was off medication for two types of GERD. I no longer needed an ACE inhibitor (a blood pressure medication known as lisinopril). I reduced (but did not eliminate) my anxiety and depression medication, Zoloft, which is an SSRI with a long list of potential side effects.

My cholesterol was going down. My blood pressure was normal even without medication. I have become much healthier physically. My doctors say I have reduced my risk of many diseases and have returned from being "morbidly obese" to a healthy weight.

But ultimately, what benefited me the most was the mental health clarity. I realized that many of the things that made me unhappy were controllable: myself, my marriage, life, stress, etc.

These walks may seem mundane, but they gave me time to think, reflect, and make changes in my life choices. I got divorced the same year I moved back across the state to my hometown. I won sole legal custody and became a single mom to two amazing teenagers. Many things have changed. Many things had to change.

Personally, two years have passed since the beginning of this brutal journey. It all started with a short walk. It's so true what they say...everything starts with a step.

Physical benefits of walking

I think most people know that any form of exercise, any amount of time, can improve your health. Almost all medical conditions can be improved with physical activity. From reducing your overall need for medications (and thus potentially harmful side effects) to helping you reach a healthier weight, exercise has many benefits.

I won't lie, I'm not a gym rat. I hate exercise. Friends have told me about this crazy "runner" that some people experience, a sort of post-exercise euphoria. I'm not really sure who felt that way, but it definitely wasn't me (and still isn't).

But walking was doable for me. This will not be a stadium. No equipment or membership registration was required. I used my phone to plan a route that matched my goal distance.

I prefer to go out whenever possible. Science shows that walking in nature has more benefits than walking indoors. But any form of "walking" has benefits that go far beyond physical improvements.

Walking improves the overall health of the body

Research shows that there are many reasons why our bodies "love" exercise. (Maybe I'm missing some of these receptors, but even I can't deny that walking generally makes me feel better.) Incorporating a daily walk into your routine can help reduce chronic symptoms, research has shown. Reduce mental relatedness. Health conditions. such as anxiety and depression. Here are some of the benefits of walking for physical and mental health.

1. Walking improves the quality of your sleep (better sleep means better mood).

2. Walking can be social and you can get support from others

3. Exercise (like walking) increases energy levels

4. Physical activity provides an outlet for stress and frustration.

5. Walking reduces skeletal muscle tension and makes you feel relaxed.

6. Walking improves cardiovascular health and overall body health

7. Walking improves your mental health

It has also been shown that people who suffer from mental health problems are at higher risk for diseases such as heart disease, diabetes, arthritis, and asthma.

Harvard Medical School points out that walking may have more surprising benefits than you think. Some of the benefits of walking are:

*Fight the genetics that make you accumulate extra fat

* Conquer that sweet

* Reduces the risk of breast cancer

* Joint pain relief

* Improve safety.

Health experts recommend walking

If you are not convinced by these medical experts or scientific studies, the advice of your hospital education planner may be helpful.

Walking is a great way to exercise, regardless of your current activity level, says Holly Murphy, senior health coach at Tampa General Hospital.

Physical activity is definitely important, - says Murphy. He said walking makes you "more productive, more creative" and "really boosts your immune response." Walking helps! "

How much should you walk for daily health?

Murphy emphasizes that it doesn't matter when, where, or for how long.

"Do whatever you can whenever you can," says Murphy. Murphy recommends 30 minutes of exercise every day, almost every day. It really doesn't matter where you are. The fact that you show up is very important.

Dr. Paul Oh of the Toronto Rehabilitation Institute told Healthy Debate the same thing.

It's a simple, accessible, and versatile activity, says Dr. Paul Orr, medical director of the Cardiovascular Disease Prevention and Rehabilitation Program at the Toronto Rehabilitation Walking Institute. You can walk indoors or outdoors and easily incorporate it into your daily routine. All you want is a decent set of shoes.

He agrees that a daily walk is not a race. Walking every day at any length and speed is effective.

Oh says walking at any speed is better than sitting.

Walking can improve socialization

One of the advantages of walking is that it can easily be done with friends and family. It's a great way to get people of all ages (or members of your four-legged family) involved in an activity. Friends and family can improve their health together. Social exercise has been proven to be more motivating, more adventurous, and more adaptive when done in groups or in pairs. Consider planning your route with a friend to motivate you.

Many communities offer walking clubs at local parks or local shopping centers. Club membership allows you to make friends with like-minded people. It's also a great time to talk to friends on the phone using a hands-free headset and ventilation about life's problems.

Although hiking in a group is rare, it can be a fun activity from time to time. I often walk alone, think, and take time to organize my thoughts. However, if you're having a big family meal like Thanksgiving, an after-dinner walk is a great way to keep the conversation going and get things moving.

Walking is a physical activity that almost anyone can enjoy with little or no financial investment, making it a highly accessible and shareable experience. Start by searching social media platforms in your community to see which clubs already exist, or consider starting your own.

Walking improves mental health

I'm not alone in thinking that walking can improve your mental health. Studies have shown that just 30 minutes of walking a day can improve depression and anxiety levels in people.

A comprehensive study published in April 2022 reviewed 15 different studies on the benefits of walking on mental health and depression. The review, which included a total of more than 2 million participants, found that physical activity, even at levels below public health recommendations, has significant mental health benefits.

The study found that people who exercised half the recommended amount of exercise per week (just over 4 hours per week) had an 18% reduced risk of depression. The risk of developing depression was reduced by 25% in those who spent more than eight hours per week (8.8 hours recommended).

In general, the review of studies showed that 11.5% of depression cases can be prevented if the current recommendations of physical activity (equivalent to 2.5 hours of brisk walking per week) are followed.

The National Institutes of Health (NIH) agrees with this study, noting that the main benefits of walking include:

*Reducing the risk of high blood pressure, heart disease and diabetes

*Strengthening bones and muscles

* Maintaining a healthy weight

*Helps improve your mood.

I'm not the only one who feels like walking makes me feel better. I was able to organize my thoughts and have more time for myself. Some agree about the mental health benefits.

My mom always said, 'I believe you can't walk and worry at the same time, -  says Patricia DeGraw, a member of the Walking Club Facebook group. And he is not alone.

Melissa Cope echoed DeGraw's sentiments, saying that walking gives her mental clarity and peace.

Listen to birdsong, observe nature, or simply listen to the wind blowing through the leaves, Cope says. "Be amazed."

Negative effects of walking

I want to say that there is nothing wrong with walking. Of course, nothing is perfect. However, it is best to weigh the pros and cons when considering treatment options. For most people, walking is a wise choice. But that doesn't mean it's true for everyone.

Satyendra Sharma, MD, FRCP(C), of Sunnybrook Health Sciences Center in Toronto, says, In general, walking is a huge benefit and can help people of all shapes and sizes get some physical activity every day.

There's no doubt that walking is the most comfortable form of exercise and has all the benefits [listed] -  says Dr. Sharma. However, if you already have back problems, you are at risk of making them worse.

Dr. Sharma says he doesn't recommend walking for people with serious back injuries or physical conditions that make pain management difficult.

People with pain such as spinal stenosis or recurrent sciatica, or people who have had back surgery, should do exercises like cycling or swimming that don't put pressure on the spine, he says.

However, there are still options for those who struggle with extensive pain management.

He says stationary bikes can replace outdoor cycling in inclement weather and can be done year-round, especially for people with back problems.

You can do the same by walking. You don't need to buy a membership or expensive equipment to walk. If the weather isn't great where you live, consider walking at a department store or mall, or at your local school's indoor track. Many people in the community suggest (and even welcome) the use of their space for physical activity.

And for people who suffer from pain, adjustments, and small devices can make walking easier.

Dr. Sharma says some back problems can be alleviated by wearing a corset while walking or during more physically demanding daily activities, such as gardening. We recommend that patients consult a rehabilitation specialist, preferably a physical therapist, before starting walking for exercise.

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