Benefits of Walking

Hi Friends! Mid of the week & missing your daily routine of exercise. Add a twist start walking, it is the simplest of all to add to your routine.

The benefits of walking can be listed as below:
1. Improved cardiovascular & lung fitness.
2. Better management of hypertension, high cholesterol, joint & muscular pain, stiffness, and diabetes
3. Reduce body fat
4. Increased muscle strength
5. Strong bones & improved balance

These are the health benefits which should be on your mind while planning for that walk. Well other than that the benefits which can be mentioned are available to everyone, and best there is no cost for this exercise. It is also good for beginners, no pain which is generally associated with work out. It does not give you results in a week but the long term effects are worth noticing.

When you walk 30 mins a day your body becomes active & it really does not pose any health risk. You can make walking a part of your life easily & add it to your routine. The time of the day doesn't make any difference on the amount of calories burnt.

Walk 10000 steps a day & you will keep your heart fit. Wear a pedometer while walking to count your steps, this will help you motivate. Be comfortable while walking, whether you run or walk the same distance you lose the same amount of calories. Only when you walk you take more time to cover the distance. Once you become comfortable while walking, you can increase the intensity by walking uphill, walking longer, increase the speed etc.

To enjoy walking the footwear you wear has to be perfect else it can give you blisters or sores, comfortable shoes are a must. What else we can do to increase our pleasure while walking is simple like listening to music, walking with friends, taking your pets for a walk. Go explore new places while walking, make your walk more interesting. If you want to stick near your residence, take rounds around your complex. You will not get this comfort with any other form of exercise.

So, friends how about a walk right now. Because there is no correct or right time to start. Start early to be healthy. Thanks!

Diabetes & Foot Care

Hi Friends! We know that diabetes is becoming a very common disease in the society today, and high blood sugar levels over time start affecting the various organs of the body. Trying to throw some light over one of the common problems faced by patients of diabetes mellitus which is foot problems. Diabetes is responsible for ailments related to kidney, nerves, eyes, blood vessels etc. Immunity is also affected in most cases of these patients. Commonly foot problems are seen in patients which is due to damage to the blood vessels & walking and other physical activities can create abnormal pressure on the skin, bones & muscles. Normal sweat secretion & lubrication of the foot is reduced under diabetic conditions finally leading to foot sores.

Because of a weak immune system the healing process is affected in patients. The wounds can lead to bacterial infections of skin, muscle, tissues etc. These wounds take turn into gangrene, the slow absorption of antibiotics is affected due to poor flow of blood to these parts of the body. People with diabetes should take extra care of foot.

• You should learn to examine your foot regularly to recognize early signs of diabetic foot problems.
• Monitor your blood sugar levels regularly and try to remain within the target range.
• Wash your feet regularly & dry them carefully.
• Apply moisturizer to your feet to avoid drying & cracking of skin.
• Do not let your shoes trouble you. Wear right shoes of correct size, blisters & burns in foot can be a serious problem.
• Poor circulation of blood can cause troubles so wiggle your foot & legs in intervals of 5 mins.
• Do not use extra hot or cold water or therapy on your foot. It can cause trauma & can lead to internal damages without your knowledge.
• Do not smoke. tobacco can cause damage to the blood vessels of your feet. The damage can interfere with your healing process.
• Trim your toenail carefully avoiding any cuts etc. Do it with a nail clipper & not scissors for safety. If you are unable to do it ask your family members.
• Avoid tripping, remove all obstacles which might be a reason for hurting yourself. Also avoid walking on uneven grounds to be safe.

These are a few tips every diabetes patient should follow for foot care. If anyone in your family suffering from diabetes, ensure they know about foot care. Enjoy a safe & happy day. Be Healthy!!