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“Sitting” is Killer, Add Vitamin “W” (Walking)

sitting is killer

“Sitting is killer”:

Yes, sitting for extended periods of time can have negative effects on your health. Research shows that excessive sitting, especially in a sedentary lifestyle, can increase the risk of various health problems.

Nowadays, we are tired, confused and frustrated after following different types of exercises, gym memberships and different diets such as fad diets, paleo diet, crash diet and vegan diet. After that we leave everything as we don’t get any effective results. We again start living a sedentary life. Because we forget to take small effective steps in the dreams of achieving big goals. Sitting is more dangerous.

Now, let’s start with small steps such as walking and climbing stairs. Working for one hour every day and then sitting for the rest of the day makes us just 4 to 5 % more active than someone who doesn’t workout.

“Sitting is new smoking”

sitting is killer, we should use stairs.

Some of the things we can do to be more active are as follows:

  1. Take the Stairs
  2. Walking while talking
  3. Getting your own tea and coffee
  4. Every hour, getting up and doing a bit of stretching.

The Power (Importance) of Walking:

We have two legs. Use it. Totally inexpensive idea of “Walking” makes us fit and healthier.

  1. According to science, walking 30 minutes per day prevents us from Heart attacks and improves cardiovascular health.
  2. After a meal, 15 to 20 minutes of walking is directly linked with maintaining our blood sugar level, also termed as prevention of Type-II diabetes and helpful for weight/fat loss.
  3. In the office, during brunch time, after a meal you can make a call to your loved ones, mom or dad, while doing a walk.
  4. Study shows that daily 35 to 40 minutes of walking reduces the risk of respiratory disorder by 43 %. Seems a big number, right?
  5. Research shows that about 10 minutes of walking in the morning and evening in nature reduces the risk of stress, anxiety and depression by 20 %.
  6. When you feel low, take a walk, get out of social media, get out from negativity, you will feel energized. It has a great impact on your emotional health.
  7. Walking 10000 steps daily is very useful for high blood pressure and cardiovascular health.
  8. Science has shown that walking up to 4 to 5 miles/week benefits in arthritis, sleep apnea, obesity and stress.

The Power (Importance) of Climbing Stairs:

stairs climbing
  1. Climbing stairs is one of the best exercises when it comes to fat burning, strengthening the lower body, toning the butt and calves, losing love handles and belly and building great abs.
  2. Beneficial for lungs and cardiovascular system.
  3. It is free and inexpensive, all of us can do it.
  4. It works on the basis of gravity, so the heavier we are, the harder we are forced to work and the more calories will be burnt.
  5. Stair climbing engages our body’s largest muscle groups to repeatedly lift our body weight up, step after step. Thus using muscles to carry our own weight up the stairs is better than running.

Exercise should be about the quality rather than quantity. The conclusion is that we can burn more calories running / walking upstairs in 30 minutes than in an hour-long run. It challenges our body. Walk slowly in the initial days then increase the speed and distance according to the body’s strength and stamina.

Similarly, start off with a couple of stairs, walk and run slowly. As you get better, increase speed and then slowly build up to taking 2 stairs at a time. Make sure you never run down the stairs. Start doing this regularly and soon you will start feeling fitter, younger, stronger and leaner.

I hope that this article has explained to you the “Importance of Walking and Climbing Stairs” and you find it informative and implement the same in your daily routine.

If you liked the article, leave your feedback and share it with your family and friends so that they too can get benefits from it. Do stay tuned with us for more such interesting updates. To get more insights read my latest book, the magical ways for sparkling lifestyle.

Dr.Hetal Patel


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