90º
Ideal angle for arms to be at to maintain your walking momentum. Drive them from the shoulders and swing them back, towards your bottom, and forward so your wrist is near your chest.
REASONS TO WALK #10.
Author Archives: Leanne Rose
BACK PAIN RELIEF.
Four out of five of us will suffer with back pain and it’s normally triggered by bad posture. Many of us are sitting at computers for up to eight hours, bending awkwardly, or lifting incorrectly. Here are some was that will help prevent and relieve mild back pain:
Strengthen your core muscles
Your core isn’t just your stomach, but back muscles too. Pilates exercises can help ensure these muscles are kept strong, protecting your spine. Also try gentle weights or aerobic exercise.
Be careful when lifting
Always bend at the knees without twisting, keep the weight close to your body and try not to over-stretch your back.
Sit up straight
This is very important if you’re working at a desk. Face the keyboard and screen, with forearms, wrists and thighs parallel with the floor and feet on the ground.
Take breaks from sitting down
Stand up and hug your body – right hand on left shoulder and left on right. Breathe in and out to stretch your back. Shrug shoulders and try torso twists in your chair to ease the spine.
If your pain is severe, see your doctor for advice.
HEALTH CURES: TURMERIC.
Ease heartburn
Turmeric helps your gallbladder produce bile to break food down faster, so it doesn’t hang around in your digestive system long enough to cause uncomfortable heartburn. Dissolve some in hot water after a meal, then drink.
REASONS TO WALK #9.
4
After this many minutes, ramp up your intensity for 30 seconds – go uphill or increase your speed. Repeat for 30 minutes as this will give you the same cardio benefits as 90 minutes of steady moderate exercise.
FOOD TO BOOST YOUR MOOD.
Get the sleep you need
Salmon, like halibut and tuna, is packed with vitamin B6, which is needed to make the sleep-inducing hormone melatonin. Also try: kale, bananas, whole grains, peanuts, soya beans.
Stop stress
Carbs help the brain make serotonin – a chemical responsible for maintaining mood balance. Opt for complex carbs, such as oats, as these won’t add to your stress-induced blood sugar spike like refined carbs do. Also try: blueberries, dark chocolate.
Alleviate anxiety
The high levels of vitamin C in oranges will lower blood pressure, as well as suppressing presence of the stress hormone cortisol in your system. Also try: asparagus, milk, turkey.
Lift a low mood
Curcumin, found in turmeric, has potent anti-inflammatory and antioxidant properties, making it an antidote to wear and tear, and a mood booster. Also try: lentils, crab, Brazil nuts.
Boost energy
Spinach leaves are high in magnesium and iron, both key in energy production. Squeeze over lemon juice to help absorb the iron. Also try: pumpkin seeds, sweet potato, almonds.
Chill out
Adding chilli to your meal could help curb your anger and put you in a better mood. Your body reacts to the chemical capsaicin – which makes chillies hot – by releasing endorphins, helping you to cool down. Also try: kiwis, barley, peanuts.
HEALTH CURES: SAGE.
Combat a cough
Sage is anti-inflammatory, anti-viral and immune boosting, so it’s ideal for easing coughs. Place two sage leaves in a cup and pour boiling water over them. Leave to infuse for 10 minutes, then strain and drink.
REASONS TO WALK #8.
100
The number of calories you can burn in just 1 mile. So why not take the challenge and go for 2, 3, 4…!
THE SECRET SUPERFRUIT.
Pineapples are loaded with nutrients and powerful enzymes that will benefit your health no end. The real star of the show is the enzyme bromelain, which this tropical fruit is full of.
It has powerful anti-inflammatory benefits that can have an effect on reducing arthritis and healing time from sports injuries, wounds and stings.
Bromelain can also lessen hay fever symptoms, increase the absorption of antibiotics, reduce blood clotting and some studies have shown it can even help in controlling the growth of tumours.
It also gives the metabolism a short-term boost by speeding up digestion.
Pineapple is fibre-rich, so great for digestion, and high in vitamin C, essential for a healthy immune system.
It’s a good source of thiamine, copper – essential for healthy blood cells – and potassium, which helps control blood pressure.
Don’t overdo it though, it’s quite a high-sugar fruit.
HEALTH CURES: LINSEEDS.
Beat constipation
Linseeds – also called flaxseeds – are full of fibre, minerals and vitamins, and soothe the lining of the intestines – all of which makes them great for constipation. Soak a teaspoon in water overnight and drink the next morning to get your digestive system moving.
REASONS TO WALK #7.
30
Just this many minutes spent walking per day can increase cardiovascular fitness, strengthen bones, melt fat and boost muscle power and endurance. Do it all in one go or break it up.