10 Creative Ways to Sneak More Walking Into your Day

 Walking is the simplest form of exercise and the easiest way to improve your health. It does not require any special equipment and can literally be done anywhere. The health benefits of regular walking are plenty - it promotes weight loss, reduces stress and anxiety, boosts metabolism, improves sleep quality, and more. But knowing you should walk more is one thing and actually doing so is another.

Many of us have busy schedules or set routines, and finding time to set aside solely for walking isn’t always an easy task. Luckily, sneaking in extra steps while going about your daily routine isn’t difficult at all. In the article below, we gathered 10 creative ways to increase your daily step count and enjoy all the above-listed benefits of walking without breaking a sweat. 

 

1. Team up with a friend

There is no better way to motivate yourself to do any exercise than making it a social event. The next time you go on a walk, invite a friend, your partner, or anyone else you enjoy spending time with. It's even better if you can both fit the walks into your routine and make it a habit. 

 

You will walk more and barely notice the extra steps as you’re catching up. If no one is free to take a walk with you at the moment, you could also catch up with friends or family on the phone. 

 

2. Get a step counting app

Counting your own steps is nearly impossible, and let’s admit it, it's quite boring too. Luckily, many apps are designed just for that purpose. Some phones come with a built-in pedometer that you only need to turn on. Alternatively, you could download an app that offers more features than just a step counter. For example, measuring the distance you have walked, tracking burned calories, and more. 

 

One such recommended app is Fitbit. In addition to being a step tracker, this app can also log your food and hydration each day while managing your health and fitness goals. Click here to get it for iOS or Android. 

 

3. Play with the kids or grandkids

One demographic that doesn’t struggle to get in plenty of steps during the day is children. And they make it fun, too. If you have kids or grandkids who visit you often, then you’re in luck - you basically have your own little personal trainer! 

 

Playing tag or kickball, chasing after an energetic toddler, playing on the playground, or simply taking a stroller walk are all fun ways to bond with kids while also getting more steps in.

4. Take the stairs

Unfortunately, Covid-19 is still not entirely a thing of the past, and that is just one reason to avoid cramped elevators. Not only is climbing the stairs safer in that regard, but it is also a great opportunity to exercise. If your destination floor is the second or third, make it a habit to opt for the stairs. Finding those little moments to sneak in more walking during the day is key to increasing your activity without breaking a sweat, according to fitness expert Erin Paruszewski. 

 

5. Do yard work

 

 

It’s virtually impossible to do gardening without walking around quite a bit. From weeding to walking up and down garden beds or just watering your existing plants and flowers, gardening always ends up being a workout. And that’s great! 

 

 Moreover, it’s not the only benefit of this activity either. Studies prove gardening does wonders for our mental health. “Interacting with nature, especially with the presence of water, can increase self-esteem and mood, reduce anger, and improve general psychological well-being with positive effects on emotions or behavior,” said Dr. Charlie Hall to AgriLife.

6. Drink more water

Drinking plenty of water is generally always good advice. ‘But how could it increase my steps per day?' you might be asking yourself. Well, you’ll quickly discover that the more water you drink, the more bathroom trips you will need. And nothing motivates you to get up and get moving more than a full bladder. 

 

This might sound funny or insignificant. But according to many personal trainers and fitness experts, every little bit helps when it comes to increasing your daily step count. You could get even more walking in if you choose a bathroom that is a little further away or one on a different floor altogether.

7. Take a scenic route

 

The fastest route between points A and B isn’t always the one worth taking. If you have time and energy to spare, you can add extra steps en route to a specific destination by finding a different path. In addition to fitting more activity in your day, you could discover new and beautiful parts of your town or city you wouldn’t have noticed otherwise. 

 

8. Change your parking spot

Parking further away from your destination guarantees you take more steps every day. It also makes the task of finding a parking space much easier. No more circling around the parking lot to find the most convenient spot while racing with the other drivers to be the first to occupy it. 

 

Whether you’re going to the gym, the grocery store, or the coffee shop, park as far away as possible to get those extra steps in your day. 

 

9. Take active breaks

If you have a job or a general routine that requires you to sit down for long hours, your breaks are the perfect time to get moving. Staying in one spot is far from being the only way to relax. For example, you could use your break to practice mindful walking, which will help calm your hectic thoughts and be the light exercise you need. 

 

10. Find a dog to walk

Dog owners have the perfect excuse to get out of the house and move around a few times a day, every day. For that reason, dog owners have longer life spans compared to the rest of the population. 

 

If there is a dog in your household, consider taking over the dog-walking responsibilities (if you haven’t done so already). Of course, we are aware that not everyone has a dog, and adopting one is not a viable option for everyone. If this is the case for you, but you crave the company of a furry friend, you could donate some of your free time to volunteer at a local dog shelter or offer help to a loved one who owns a dog.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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10 Small Lifestyle Tweaks That Will Help You Lose Weight

Successful and lasting weight loss goes hand in hand with adopting small, realistic changes in your life. You don't need to overhaul your entire life in order to lose weight. In fact, it's best that you don't, as drastically changing your lifestyle and eating habits can backfire, and, sooner or later, most people who choose this path end up falling back to old habits.

That's why we say start small and tweak your life only slightly so that these new healthy habits have the opportunity to sink in and become an organic part of your life. Here are 10 simple but meaningful little tweaks that will help you lose weight stress-free. Pick and choose the ones you can act upon right away and then gradually add more and more healthy habits to your daily life. 

 

1. When ordering food, ask for dressings and sauces on the side

One of the reasons why restaurant food is so delicious is that they really go ham on ingredients that we really shouldn’t eat in excess, such as sugar, salt, and fat. After all, the majority of restaurants only care about the taste of a specific food and less about its potential effect on your health. Keep that in mind whenever you order food.

One easy way to break the system and reduce the number of empty calories a restaurant meal contains is to order salad dressings and sauces on the side. For example, restaurants often overdress salads, putting at least 4 tablespoons of vinaigrette in it, which could set you back by 300-400 extra calories in just one meal. It's much better to control the amount of sauce and dressing you consume, whether you ordered a salad, pasta, or buffalo wings. 

 

2. Track your hydration levels with a designated water bottle

It’s no secret that people often confuse hunger with thirst. As a result, you can end up eating more than you have to because you’ve been thirsty all along. According to Lisa Moskovitz, a nutrition expert, "upping the water intake can have a huge impact on how much you eat during the day." 

 

That's precisely why a simple item like a water bottle can become a surprising tool to help your weight loss journey. It acts as a physical reminder to stay hydrated, and it can help you track your hydration progress throughout the day. How much water you need every day depends on your activity levels, age, and other factors, but the 8×8 rule - drinking eight glasses of 8 ounces each - is a good starting point. 

 

If you want to curb your food cravings, experts recommend drinking 2 cups of water before every meal or snack.

 

3. Watch out for the food’s texture

"One reason why things like ice cream or mashed potatoes are easy to overdo is because the texture is such that it's very easy to just keep eating spoonful after spoonful," according to Andy Bellatti, a registered dietitian. Therefore, you have to portion these foods carefully. For example, you should avoid eating ice cream directly from the tub. Instead, place a small amount of ice cream into a separate bowl first.

4. Go easy on the alcohol

Like pureed or smooth foods, drinks are a common culprit behind excessive caloric consumption. We’re sure that you already know that you shouldn’t drink sodas and even juices more often than occasionally. At the same time, many people still don’t realize how many calories there are in alcoholic beverages, so here’s a useful comparison: 

 

One standard 150 ml (5oz) glass of dry white wine has the same number of calories as a slice of white bread. 

 

A pint of beer has the same caloric content as a bag of popcorn. 

 

An average pina colada contains the same amount of calories as a 115 g (4 oz) bag of French fries. 

 

A pint of cider has just as many calories as a slice of cheese pizza. 

 

As you can see, just 1 drink can cost you hundreds of calories, nearly as much as a proper meal, so drink with caution if your goal is to lose weight. 

 

5. High-fiber snacks are your best friend

Fiber is the stuff that fills up your stomach without costing you any calories. As you can imagine, this is very useful if your goal is to fill up your stomach in an attempt to stop those annoying food cravings. Apart from that, fiber is also very good for healthy digestion. 

 

On the one hand, fiber helps promote the growth of healthy gut bacteria, and on the other hand, it makes up the bulk of the stool, so it prevents bloating and speeds up digestion. Therefore, we recommend stocking up on fiber-rich snacks if you intend to lose weight. Some examples of such snacks are nuts, berries, apples, and carrots. 

 

6. Not all plant oils are as good as they say

If you want to lose weight, it's best to get most of your fats from whole food sources, such as avocados, nuts, seeds, and fish. This is preferable to overdoing it with cooking oils, even if it's a healthy variety like olive oil, avocado oil, or grapeseed oil. 

 

As Bellatti told the Insider, "Adding half an avocado to a meal gives you the healthy fats but also fiber whereas cooking with avocado oil, while it's healthier from a fat perspective, doesn't really have anything that fills you up." That doesn’t mean that you should avoid cooking oils altogether, of course, but try to be mindful of the amount you eat.

7. Opt for home-cooked meals over takeout

Nutritionists recommend that at least half of the meals and snacks you eat are home-cooked. If possible, treat a restaurant as an occasional backup option for days that you're really busy instead of the main place where you get your food. Experts calculated that this will dramatically reduce one's caloric intake and how much salt and added sugar one eats.

Research from The Johns Hopkins University School of Medicine estimated that home cooks consume an average of 200 calories less than those who eat out more. The money you will save by cooking at home is another pleasant bonus.

8. Pick leisure activities that don’t involve food

Be mindful of the ways you spend time with your family. Does it always involve food? For many people, a friendly gathering is synonymous with dinner, a picnic, or “going out for a cup of coffee”, which is the universal code for “coffee and a piece of cake.” 

 

If you just recognized yourself in this description, it’s time for you to diversify your leisure activities. Don’t worry, this is actually quite fun, as instead of just sitting and gobbling down overpriced food, you can choose to go for a walk, bike ride, or hike with your friends, or visit a nearby museum, zoo, or amusement park with your family. Any activity will do the trick - your imagination is the only limit. 

 

9. Take the stairs whenever you can

Do you have to exercise vigorously every day to see results? The answer is ‘no’, but if you only exercise occasionally, it’s a good idea to get your body moving whenever you have free time. Even if you’re a super busy person, you can choose to take the stairs on your way to the office or break up the long periods of sitting with a short walk around the house or office every few hours. 

 

However short, these periods of activity will help you lose weight and stay healthy in the long run.

10. Avoid distractions while eating

Do you always have dessert in front of the TV? Or maybe, you’re too busy during the day and you decide to multitask and have lunch and work? We’ve all done this mistake at one point in our lives, but few of us suspect that this habit can actually lead to mindless overeating. 

 

This fact was proven scientifically: according to one study, participants who listened to music while eating ended up eating a lot more of the same food compared to people who were eating without any distractions. So, if you’re used to scrolling through your phone or reading books or magazines while eating, it’s best to ditch that habit.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Post lockdown tips for officegoers on how not to get the COVID-19 virus home

We are in the middle of the COVID-19 lockdown. But most countries are recognizing that strict lockdown may not be the solution to the deadly contagion. It only succeeds in containing the spread of the disease to a certain extent and delays the spike in cases. Therefore, many regions across the world and also closer home in India, there have been some relaxations. But these easing of lockdown rules do not mean that the threat of the virus is now behind us. Rather, we need to be even more vigilant than ever before. This is because now there is a very real chance that cases may spike. Also Read - Recognise the different kinds of rashes that may indicate COVID-19 infection

Even the World Health Organization (WHO) Director-General Tedros Adhanom Ghebreyesus warned that the exit measures should be done extremely carefully. He recently said in a press conference that ‘the risk of returning to lockdown remains very real if countries do not manage the transition extremely carefully and in a phased approach’. He emphasized the six criteria that countries must consider. This includes strong surveillance, isolation of positive cases, intensive testing and treating every case and tracing every contact. WHO further reiterates on the importance of proper preventive measures in workplaces and full cooperation of the public in the post-lockdown ‘new norm’.

Safety measure in post-lockdown scenario

India has also eased lockdown rules and many offices are now opening with 33 per cent employees. This raises questions of safety measures. Most offices have taken precautionary measures like deep cleaning and sanitising their premises. But this may not be enough. If you are planning to go to office in this post-lockdown scenario, you need to keep certain things in mind.

So, it is heartening to see the steps taken by some companies to ensure that their employees do not carry the virus home with them. In a bid to stop the spread of COVID-19 at the workplace, Indian FMCG major ITC has shared some key tips for working professionals to avoid the spread of the deadly virus at office as well as home. Let us see what they are.

Key tips for working professionals
Wear a mask at all times and practice social distancing diligently.
You must sanitize your hand immediately after touching any surface.
 
Wash your hands frequently for at least 20 seconds with soap and water.
When you reach the office, take the stairs instead of the elevator. If you do take the elevator, maintain distance, use elbows/arms to open doors and ensure that office space, desktop surfaces, etc., are sanitized.

When you’re in the office, try to conduct virtual meetings. In situations where this is not possible, attend conference room meetings with minimum people and follow strict distancing.
In the office, sanitize or wash your hands with soap and water after using any equipment like photocopier, refrigerator, shredder, water dispenser, etc.
Bring your own lunch from home and eat strictly in your space.
Avoid entering and exiting the office multiple times. Enter and exit once.

When you return home, keep mask on and ask family members to keep the door open.
Leave your shoes outside your home and bags at the entrance.
Wash your hands with soap and water and disinfect your bag and shoes.

Wash your clothes and the mask that you wore. Take a refreshing shower.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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6 ways to stay in shape even if you sit at a desk all day

Do you want to lose weight, but your 9-to-5 job is coming in your way. Well, weight loss can really be a tough task for all those who are chained to a desk job. Mindless snacking, busy schedules and sitting on the desk throughout the day can make you feel sluggish and lead to weight gain. 

Sitting at your desk all day can also have numerous negative health effects like it increases the risk of getting diabetes and heart disease. 

But by following a few simple steps while you are at work can help you get a perfect body that you dream of.
Here are six things that you can do while you are at work:
Exercise should be a part of your daily routineReserve 30 minutes of your schedule for exercise. No matter how busy you are, it is not difficult to take out this much time to stay healthy. If you do not want to go to the gym, opt for a simple workout like walking, jogging, cycling, whatever suits you.
Ditch the elevator, go for the stairsIn the office, take the stairs instead of the elevator. You must have heard this before and this is the time to start following this trick to stay fit. Trust us you will feel good after doing this. According to the health promotion board, walking between 7500 and 10,000 steps can also lower your blood pressure and cholesterol level.
Bid adieu to the vending machine No matter how much craving you have for chips and coke kept inside the vending machine, try to keep yourself away from it. These foods contain no nutrients and are full of calories, which can only ruin your health. Instead, you can keep some healthy snacks at your desk that will fill you up.

Bring your own lunch If losing weight is your ultimate dream, then make sure you carry your own homemade food everyday to office. Food made in restaurants contain a high amount of calories and fat, which leads to weight gain. Pack healthy and nutritious food in your lunch box to keep yourself full and satisfied throughout the day.

Stand at your desk Even if you are at work, keep moving. Do not keep sitting on your desk the entire day. This will not only make you sluggish but will also lead to weight gain. Take a small interval of 2-3 minutes every hour. Stand at your desk, move a bit. If your job requires you to be on the phone a lot, you can stand and talk. These small things will make you burn more calories.

Water is the key Keep a bottle of water at your desk, so that you remember to keep yourself hydrated. It is important to keep yourself hydrated if you want to lose weight. Make sure that you drink 3 liters of water every day. Dehydration can harm you in numerous ways, so do not take this thing lightly. 

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