Tag Archives: fitness

Time to go for a Walk

For good cardio, the immediate thing that springs to mind is jogging around the block or jumping on the rowing machine for 30 minutes. Not everyone enjoys running for a variety of different reasons, including fitness itself and the strain on the back and joints.

A great alternative, not practised by enough people is in fact walking. Incorporating a walking routine into your working week could contribute towards numerous health benefits, whilst giving you a perfect chance to get out and take in some fresh air – It’s time to walk yourself fit people!

The following walking beginners guide is provided to you by the Healthy Hideout:

  • Why should I walk? – It’s a great alternative to running first and foremost. According to the Walking Organisation (UK), walking offers various aerobic benefits when walking at a constant pace of around 4mph. It’s also a lot less stressing on the back and joints. Remember it’s free too – Anyone can do it, and there’s no limit to how many people can do it together.
  • Is walking for you? – As mentioned above, walking is a low-impact,  low intensity exercise designed to help restore balance and energy. It helps to build endurance and stamina whilst giving you a chance to get out of the house.  Even a well paced 10-minute walk around the park can help to improve fitness.
  • Your heart will thank you – Walking gets the heart pumping faster which helps to strength the muscle. This helps to lower your overall blood pressure, reducing the risk of coronary disease and strokes.
  • Good for the legs – When compared with running, walking works to build all the muscles in the leg – not just the calves and thighs. As there is no “strike” motion with walking, the stress on the joints and knees is drastically reduced. With walking you may “strike” with 1 – 1.5 times your own body weight, unlike running which can be 3 – 4 times your own body weight.
  • It’s a think tank – An unbeatable combination of natural light combined with physical outdoor exercise helps to release “feel-good” chemicals into the blood stream. Whether you walk in a city park or head out to the country side, walking will help clear your mind and sleep better too.
  • Calorie crusher – Fitness walking or “speed walking” as it’s commonly known will burn approximately 200 calories every 30 minutes. To help put this into perspective, this applies to a 65kg person walking at around 4 mph.
  • Great physical benefits – According to the World Health Organisation, “A walker loses weight, lowers cholestoreol and reduces conditions associated with hypertension. Walking can help with slowing the ageing process, maintaining physical balance and flexibility and increasing stamina” – You can’t really argue with these benefits?
  • Strengthen your bones – As walking is classed as a weight bearing exercise, it will help to develop bone strength, whilst helping against the development of osteoporosis.

Top Sight Saving Tips

Like the rest of our body, our eyes need looking after. Maintaining your eyesight is overlooked by many of us, but as we only get one set of eyes, it’s important to look after them.

There’s certainly no miracle cure to perfect vision, but we can make small lifestyle changes to help. The following tips are great ways of maintaining sharp eyesight so you keep that 20/20 vision for as long possible:

Maintain sharp eyesight for as long as possible!

Maintain sharp eyesight for as long as possible!

  • Get yourself some sunglasses – It’s important to own a good pair of sunglasses, complete with the CE mark (that’s not an excuse to buy a designer pair!). This will help to reduce the risk of cataracts and age-related macular degeneration (AMD) which is one of the most popular causes of progressive blindness in over 50’s. Try to avoid buying cheap sunglasses, as these may cause more damage than you think
  • Carrots really do help – You’ve probably been told as a child that carrots will help you to see in the dark – This isn’t quite the truth. However, carrots are packed with vitamin A which is crucial for keeping your eyesight sharp. Very tasty when raw, why not substitute your usual mid morning snack with a bowl of carrot sticks?
  • Open a tin of tuna – Studies have shown that eating just one can of tinned tuna a few times a week could reduce the risk of AMD by at least 40%. If you’re not a fan of tuna on it’s own, try incorporating it into a sandwich or salad. You can’t beat a fresh tuna salad with plenty of greens, toasted seeds and a dollop of low calorie mayonnaise.
  • Get yourself moving – Exercise keeps all of us feeling alive and ready, but it can also help maintain good eyesight. Taking a walk around the block 4 times a week for at least 30 minutes has been shown to reduce intra-ocular pressure in people with glaucoma – enough to cut down taking medication entirely.
  • Take a test – People often treat the opticians like dentists, avoiding them at all costs. Its important to take a sight test at least every two years to ensure your eyes are in tip top condition.  Research has shown that some people haven’t visited the opticians in 5 years, with some people not visiting it at all.
  • Quit smoking – It’s not good for your health, nor is it good for your eyes. Kick the habit to reduce your chance of cataracts and other smoking related eye diseases.