Health benefits of walking

Did you know that walking not only helps you to lose weight but also prevent diabetes and breast cancer? Read on to know the health benefits of walking. 

Walking is said to be a great exercise which has proven to be an excellent fat burner. If you walk at a steady pace for 30 to 45 minutes at least six days a week along with a healthy diet, you will gradually witness a change in your weight.

There are several benefits of walking. Some of them are as follows-

Walking regularly at a good speed improves your muscle strength and endurance and also helps build stamina.

It is good for your heart. Walking is known to reduce your blood pressure, improve your blood circulation and all round cardio vascular functions.

Walking is said to be good for your bones. It is a great way to strengthen your bones.

Walking about 30 minutes a day increases your bone density and slows down bone loss in your legs. This low-impact exercise is also said to target your spine, legs and hips.

It promotes mental well-being. Known as a great stress-buster, if you walk outdoors, the combination of fresh air and exercise is an excellent way to boost your morale and mood.

Helps prevent type 2 diabetes. Studies have revealed that walking approximately 150 minutes per week can reduce the risk of diabetes.

Reduces the risk of colon and breast cancer.

Last but not the least, walking is said to be safer than running. Fitness experts are of the opinion that walking is better for your knees and joints as compared to running. It leads to fewer injuries and is said to be a good beginner workout.

Always think I'll be 18 till I die

Age is just a number. Don't let it determine how young you really feel

Are you among those who hates birthdays? Don't let a number determine how young you really feel. Experts agree that rediscovering the optimism you felt when you were younger, is one of the best things you could do for yourself. In fact, they say that it is essential if you want to lead a healthier and happier life in the long run. Taking simple measures will help you turn back your internal clock...

Strength-training is the way to go!
When you do the correct type of strength-training, you can feel much younger than your actual age. Weight-training makes micro-tears in your muscles, and this leads your body to generate stronger muscle fibre. And when you strengthen your muscles, it not only leaves you less vulnerable to injuries, but also builds your stamina. Pay attention to your lower body and core. To do this, use a set of dumbbells and do a combination of squats, lunges and calf-raises — three sets of 10 reps thrice a week.

Eat healthy
Make sure your diet is packed with healthy nutrients. It is a good ideato begin every meal with a fruit or vegetable. The vitamins and antioxidants that are present in fruits and vegetables will refresh and recharge you. And don't forget to keep yourself hydrated — have two glasses of water every hour. Experts also say that it is okay to indulge yourself once in a while. Enjoy what you eat.

Try different things
Do you stick to a routine that you never change? Try to take a break and do things differently. Our brain craves for novelty, says research. To keep it young, try stimulating it with different things. Start by making small changes like trying a different type of drink or a new restaurant. Or even try a new route to office.

Meditate
While there is no age when you should start meditating, if you haven't already, now is a good time to start. Studies show that people who meditate and do yoga have fewer illnesses and less stressful lives. Not to mention that it adds quality to your life.

Reminisce about the days gone by
Do you still like the music you used to hear when you were younger, but never get yourself to listen to it now? Put on some old music and think back on old memories associated with that song. If you think that feeling nostalgic makes you feel old, here's what you should know — research says that it actually has the opposite effect. One study said that people who were reminded about their youth with movies, music, etc showed improvements in their memory, vision, happiness levels and overall health.

Stay positive
You may have read this countless times, but being in a positive frame of mind actually does wonders for your sense of well-being. Focus on the good things in your life instead of what is lacking. The idea is to cultivate a greater sense of optimism that will motivate you to do youthful things.

Take care of your skin
Using anti-aging creams or lotions is not going to make you vain. Splurge on a nice hair colour or a face cream. Make an appointment with the dermatologist every six to eight months and treat yourself to a clean-up or facial once a month. Go for a relaxing and detoxifying massage once in two months.

Get proper sleep
Are you getting enough sleep? One of the most important steps to feeling younger is to ensure that you sleep well every night. When you're asleep, your body is busy repairing itself and replenishing its reserves. That, in turn, helps build a more vibrant body and brain. To make up for lost time, experts say that you should turn in earlier than your regular time for four weeks straight. Make sure you get eight hours of undisturbed sleep. This will make your body form a habit and and you will soon notice the difference in your energy levels. And, your skin will look much better, too.

Do you know
It is important to make sure your diet is packed with healthy nutrients. Begin every meal with a fruit or vegetable.

Home remedies to cure acne

Acne is a very common problem from which a very large feed of young people are suffering these days. Dirty skin, eating chocolates, greasy food and hormonal changes are a few common reasons which are inculpated for it. 

Skin specialist Dr. Sandeep Bhasin of Care Well Medical Centre brings some home remedies which will help you get rid of acne easily.

1. Always do a skin test: Home remedies are easy to make and apply but before that one should definitely go for a skin test to a dermatologist before inception of any kind. Your skin type and reason for your acne can be different from others in which only a dermatologist can help you out. Applying the remedies without knowing the reason or skin type may harm your skin and give you more side-effects from the same.

2. Leafy intake: Vitamin A & Iron supplements are really good for acne. Consume more of green leafy vegetables, dairy products and fortified cereals; the top sources of provitamin A include carrots, broccoli, cantaloupe and squash. Daily intake of 20,000 IU would help in reducing the acne formation as well as the scarring caused by the acnes.

3. Exercise regularly: Regular workouts, physical exercises and a fit body with a balanced weight will help you in the long term; reducing sweets, carbohydrates and high calories in diet would help in controlling acne.

4. Nature's helping hand: Tea tree oil is a common antiseptic oil which is very helpful in reducing the inflammation of acne. It is highly beneficial and it helps in reducing the redness of the acute stage of acne. Take some tea tree oil and apply it to the acne overnight.

5. Herbal cure: Neem and chiraita are excellent herbs which help in decreasing the acne formation. Crush some leaves and make a paste out of them, apply the paste daily for a cleaner looking and an acne free skin.

6. Baking soda: Baking soda is one of the ingredients which can be found in every kitchen easily. Mix baking soda with some water in a bowl as thick as a paste and apply it over the face as a facial mask. Remove it after 20 minutes and wash your face with lukewarm water or as the dermatologist prescribes as per your skin type. Natural bleaching agents of baking soda will definitely help in speeding the healing, clearing up and reducing of the scars.

7. Oatmeal: Mix some water with oatmeal ground in a blender from which you will get a thick paste. Apply the paste to the face as a facial mask and let it dry for 15 minutes. Wash it with lukewarm water and pat dry your face with a white clean towel. Natural properties of the oatmeal will help in cleaning up the acne and reduce the scarring.

8. Organic yogurt: If you are not allergic to milk products then organic yogurt is very gentle and is a must for acne reduction. Apply the yogurt on the acne and let it remain for at least 10 minutes. Lactic acid in the yogurt contains natural alpha hydroxy acids and has milk exfoliating effects which helps the skin rejuvenate and reduce acne scarring.

9. Egg-white: Making a facial mask from egg-white is very helpful in healing acne scars and reducing acne inflammation at a fast rate. Apply the mashed egg-white over the face as a facial mask and wash it after 20 minutes with lukewarm water. But, be sure that your skin is not allergic to eggs and taking the advice of dermatologist is a must. If you can undergo it then also try after mixing few drops of lemon with it.

10. Cold pressed olive oil: Olive oil is a great skin moisturiser and in use from years for personal care as it contains four different antioxidants one of which is linoleic acid which prevents water to evaporate from our skin. Take some cold pressed olive oil and apply it to the scars. It helps in reducing the visibility of acne scars and helps in softening them.

11. Ice magic: Place an ice-cube over your acne pimples one by one and it will really help reduce the redness and swelling from them. Ice cubes also helps in reducing the size of acne scars by tightening them.

Tips to cure baldness, dandruff

Recently, Lady Gaga joined the list of other celebrities to use anti-baldness cream as she feared she was losing more hair. It's not just who are possessive about their mane beauty. All of us fuss about hairstyle which is what makes one stand out. 

Here are a few common hair-related problems we encounter and some tips to overcome them 

Dandruff: Soak a few fenugreek (methi) seeds overnight in water and grind it to a fine paste in the morning. Apply the paste on the head for30mins and wash off. This not just has cooling effect, but also keeps your hair dandruff-free. 

Hair fall: Mix cocnut and gingelly (sesame) oil. Add an amla (gooseberry), a few leaves of white hibiscus and boil for 20mins. Let the mixture cool and apply this oil on your head and wash off after 20 mins. This will help prevent hair fall. 

Grey hair: Soak henna in an iron vessel for at least 3 hours. Add sour curd and squeeze half a lemon to the paste and apply on the hair. Wash off after 2-3 hours. This will also keep the head cool. 

Lack-luster hair: Take egg white and apply on the hair. Leave it for 30 mins and rinse withshampoo. Egg gives shine to the dull hair. 

Brittle hair: If your hair is brittle due to over use of henna. Give your head an oil massage the day you wash the hair. This will not only enhance the hair colour, but also makes the hair smooth. 

Split ends: Get an oil massage done on your head. Dip the ends of your hair in hot coconut oil and wrap a tower dipped in hot water around the head. After sometime, wash off with cold water.

After shampooing your hair, just wash your hair with cold water. This closes any open pores on the head and ensures the hair strands are sealed. 

Steps to Surya Namaskar & its Benefits !

1) Pranam Asana:  This pose induces a state of concentration and calm in preparation for the Surya Namaskar to be performed. Imagine the Sun shining at the centre of your eyebrows and bow to it by folding hands, placing the thumbs at the centre of your chest.  

2) Hastautthan Asana: It stretches all the abdominal organs and improves digestion. It exercises arms and shoulder muscles, tones the spinal nerves, opens the lungs and removes excess weight. Raise your hands above your head parallely and imagine touching the skies while breathing in and stretching upwards.

3) Padahasta Asana: It eliminates or prevents stomach or abdominal ailments. It also reduces excess weight in the abdominal region, improves digestion and helps to remove constipation. Constipation, a gift of junk food eating ritual of the mordern civilization. Practicing this asana improves blood circulation, makes spine supple and tones spiral nerves. Bend forward to touch your feet and breath in while doing so. Touching feet is a very Indian way of showing respect. This asana is also symbolic of self respect. One must respect themselves for who they are and nurture their talents and intellect.

4) Ashwa-sanchalan Asana: It massages abdominal organs and improves their functioning, strengthens the leg muscles and induces balance in the nervous system. Resembling a horse's gait, this asana is performed by resting your body on one foot folded right in front of you and the other leg strentched backwards. Place both your hands on either side of the foot in front. Face the sky to give your body a good stretch and maximum benefit of this asana. Spiritually speaking thsi asana prepares you for the race ahead of you through the routines of a day.

5) Parvat Asana: This pose strengthens the nerves and mucles in the arms and legs. The spinal nerves are toned and circulation is stimulated especially in the upper spine and between the shoulder blades. This asana is performed by lifting your body up like a mountain while both your hands are placed in front of you and legs are placed parallel and close to each other. Try and touch the earth with your heels and look down. Imagine the strength of a mountain unmoved by odds and adversities. 

6) Ashtang Namaskar:  This pose besides strengthening the legs and arms muscles develops the chest and gives exercise/ flexibility to the region of spine between the shoulder blades. Lie down facing earth with palms touching the ground placed on either side of the chest, close to the body. Lift the region between knees and chest. Touch your chin to the ground and rest of the face at eye level. All 8 limbs are worked on in this asana and thus the name, ashtang (asht-ang).  This is a state of absolute surrender. Devotion with tan, mann, dhan. 

7) Bhujanga Asana: This pose keeps the spine supple, improving circulation in the back region and toning the spinal nerves. It tones the reproductive organs, stimulates digestion and relieves constipation. It also tones the liver and massages kidneys and adrenal (adrenaline) glands. It can be performed by stretching your body and lying down facing earth. Place your hands in front of you, palms facing/touching the ground. Now lift you upper half of the body throwing your head backwards. This will give you great flexibility in the spine.

Surya namaskar is performed in sets, personifying the concept of duality in nature. OM!  

Why you should learn dance.. :-)

Dancing is said to be a hobby - one which everyone should take up in their free time. Here is why you should learn how to dance 

Keeping fit 

Fitness experts are of the opinion that if you practice dancing for at least thirty minutes for three times a week, you don't have to worry about everyday exercise. Dancing is a fun way to exercise and also known to be one of the best forms. 

Dancing is fun and social 

The benefits of dancing is not just medicinal, it is fun and also a great way to revamp your social life. Whenever there is a party - be it a wedding or any other celebration - there is nothing except dancing that can enliven everyone's spirits. 

Great activity for couples 

Dancing is also known to be a great bonding exercise for couples. Not only does it make you do an activity together but it also ensures that both of you get to enjoy yourself together. Also it's a great way to show off to your other married friends and make them jealous. 

Improves co-ordination 

Dancing is said to also increase flexibility in your body and improve coordination. Research has proved that as we age, it is important to challenge our minds to keep our body active. 

So get your dance lessons booked now!

3 min of exercise a week makes you fit..

You don't need to spend hours every week slogging in the gym anymore because just a few 30-second bursts of intense exercise, amounting to only three minutes a week, could deliver the health and weight-loss benefits of hours of lengthy, conventional regimes, researchers say. 

This may revolutionise our ability to stick to New Year fitness resolutions, which only one in five of us manage to keep for more than a few weeks, the Daily Mail reported. 

The study found that the main reason we break resolutions is that our plans are over-ambitious - we set the bar too high in a hopelessly optimistic burst of post-Christmas enthusiasm. 

But this new exercise regime lowers that bar significantly. Scientists at the universities of Nottingham, Birmingham and Bath say the secret is to commit yourself to three short bursts of highly intense exercise for 30 seconds each, with short rest periods between, in less than five minutes. 

They claim early results are ground-breaking and may lead to conventional medical textbooks on exercise being torn up. Instead of sweating for hours, scientists say we should hurl ourselves around on an exercise bike or rowing machine — or even just run rapidly up and down the stairs at home. 

After half a minute of wild exertion, we can collapse red-faced for 60 seconds, then do it all again. Three bouts like that means your exercise requirement for that session is sorted. 

The ongoing study is led by leading exercise expert Jamie Timmons, a professor of systems biology. The team call their system High Intensity Impact Training (HIIT). 

So far, their tests on hundreds of unfit middle-aged volunteers in Britain and Canada over the past eight years have shown those three minutes of exercise a week deliver the same significant health improvements as can be achieved through hours in the gym or on the running track. 

But scientists do not yet entirely understand why the short-burst exercise regime so profoundly boosts volunteers' stamina and the fitness of their lungs, heart and blood vessels. 

As for weight loss, the results from conventional long hours of exercise regimes often prove disappointing. 

Typically, exercisers get themselves into trouble by eating more than they do normally because strenuous gym sessions leave them ravenous. 

Brief, high-intensity exercise does not stimulate appetite as much, because it demands far less energy expenditure, so participants in the trial don't suffer the same cravings. 

What's more, it appears to do something even more beneficial, according to Professor Timmons. 

The regime should also raise people's metabolic rates after they stop exercising, as it builds muscle — and this tissue makes metabolisms run faster. In turn, this stimulates the breakdown of fat and burns calories. 

The study has been published in the Journal of Clinical Psychology.