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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.

Totally Nut-tastic!

Not many of us know this, but a nut is down in the Oxford dictionary as, and I quote “a fruit consisting of a hard shell around an edible kernel.” The nut is in fact part of the fruit family, and contrary to popular belief, nuts are actually good for you when eaten in the correct way.

The following short list provided by the Healthy Hideout gives a quick insight into some of the best nuts available from most grocery stores. Why not look into getting some of these nuts into your diet as soon as possible:

Brazil Nuts – In addition to the usual nut health properties, the brazil nut is unique due to the high selenium content, a mineral proven to help protect against cancer, heart disease and even premature ageing. Limit yourself to a handful a day, as too much selenium can be dangerous. An easy way to incorporate Brazil nuts into your diet is to sprinkle them over rice and vegetable dishes. For a sweet treat, why not try them chocolate? Tasty!

Almonds – There are many arguments both for and against the almonds, as they’ve been derided as a calorific “easy to eat” party snack both high in fat and salt. However, take raw almonds without salt eaten in the correct quantities and you have yourself a great source of protein, fibre and antioxidants – all of which have been proven to help lower cholesterol and reducing the risk of heart of disease.

Cashew Nuts – This common bean shaped nut grows on the stalk of the cashew pear, used frequently in sweet and savoury Asian dishes. Cashews are a great source of magnesium, helping support healthy muscle & bone growth. The high-fibre properties of the cashew nut are also used in effective weight management when eaten in moderation.

Pistachio Nuts – Unsalted pistachios are a nutrient packed food dense with a considerable amount of vitamins and minerals, making them quite  a perfect snack. A single one ounce serving of around 30 nuts contains up to 10% of your daily requirements of fibre, magnesium and B vitamins. Perfect for keeping your immunity system strong and healthy.

Walnuts – These hard shelled nuts contain an impressive level of mono unsaturated fats, with more omega 3 than any other nut. Some studies have shown how walnuts can help fight against depression, whilst helping to maintain a healthy heart. Tests have shown how eating 8 walnuts a day can help lower cholesterol by up to 10%.

10 ways to kick start your day! (Part 2)

Following on from our previous article that looked at 5 ways to kick start your day, the following 5 ways are other great ways to maintain a healthy everyday lifestyle. With these 10 ways to kick start your day, you shouldn’t find yourself struggling towards the end of the morning – You’ll be powering through each working day before you know it!

Here are the Healthy Hideout’s top 5 five ways to kick start your day (part 2):

A burst of fresh air! – When we wake up in the morning, your body will be recovering from a state of rest. Oxygen levels will be fairly low, so head straight for your curtains open the windows wide. Even if it’s cold and murky outside, you’ll find that a burst of fresh air will awaken your senses quicker than expected.

Take deep breaths – As you wake up, lying in bed looking at the ceiling, take long deep breaths. Inhale slowly and exhale in the same manner, filling your lungs with fresh oxygen. Breath in through the nose for 4 seconds using the lower abdomen, before exhaling for 8 seconds through the mouth. This will help rid the lungs of any stale air taken throughout the evening.

Drink Peppermint tea –  Drinking peppermint tea is not just to be associated with alleviating an unsettled stomach. Peppermint tea can help to optimise brain function whilst helping with nerve function too.

Sun Salutations –  If you practice yoga on a daily basis, you’ll find that a few rounds of sun salutations are a great way of waking the body, improving circulation and sharpening the mind. If you don’t practice yoga, try stretching your body whilst inhaling slowly through the nose and exhaling through the mouth – a truly invigorating experience.

Exercise – Exercising first thing in the morning is certainly the best time to exercise. Once you’ve woken up and had a healthy balanced breakfast, head to the gym for a workout or perhaps go for a jog around the block. The experience alone will wake you right up, ready for the day ahead.

 

10 Funny For Sale signs!

Here at the Healthy Hideout, we understand that selling your home is a stressful time. You want the entire process to be over quickly whilst having as few hiccups as possible.

But let’s face it – Not all of us were born to sell. Here are the Healthy Hideout’s top 10 funny for sale signs along with some useful advice:

1. Make an effort – Remember that selling a property often involves a large sum of money exchanging hands. Why not increase your chances by making an effort?

Try and make an effort!

Try and make an effort - It'll increase your selling chances

2. Point out your positives – If you have certain highlights within your property, such as a pool, make sure potential buyers know this.

Got a pool? Make sure you advertise it!

Got a pool? Perhaps a games room? Make sure your buyers know.

3. Avoid confusion – Be clear with what your selling and at what price. Confusion will just lead to wasted time for both parties.

Be clear with what your selling!

Be clear with what your selling!

4. Proof read all selling literature – If you’re utilising external advertising mediums to promote your property, be sure to double check all your spelling and grammar before it’s published.

Promoting your property is key!

Promoting your property is key - The more people that see it the better.

5. Ensure estate agents are working for their fee – Keep tabs on your chosen estate agent or realtor, making sure they’re doing everything they can to help sell your property.

What am I buying here?

What exactly am I buying here?

6. Be Honest – When describing your property to potential buyers, it’s important to try and be as honest as possible. You’ll be saving precious time for both you and any interested onlookers.

Honesty is the best policy!

Honesty is the best policy!

7. Can’t Sell? Explore rental – If you’re having difficulty selling, always explore the option of putting your property up for rent. It’s a great way of keeping your property “lived in” and maintained, whilst providing you with a steady income.

Explore rental if you can't sell!

Explore rental if you can't sell.

8. Sign Placement – Although it may seem obvious be sure to place your sign where it can be seen, preferably in front of your property. This saves confusion and maximises potential.

Placing signage at the front of your property is best!

Placing a sign at the front of your property is best!

9. De-clutter your home – When potential buyers are walking around your property, they’ll constantly be visualising themselves living there to see if it truly works for them. Get rid of clutter and sell on items you don’t need. It’s also a great way to raise some extra funds for your move.

A garage sale can raise extra cash!

A garage sale can raise extra cash!

10. Promote the neighbourhood – Buyers like to know that a neighbourhood is going to be pleasant to live in. If you have friendly neighbours, it may be worth you introducing them to one another for added kudos!

Promote your friendly neighbourhood!

Promote your friendly neighbourhood!