Healthy Life

Healthy Life
We make many Resolutions. we normally take resolutions, about career advancement, qualification improvement, achieving toastmasters recognition, or Asset creation or financial security, Family welfare and advancement, like children education, family tour, marriage or parties, and so on. But very few make resolution on Health? like improving Health, reducing the aging effect, reducing weight, changing life style, eating habits, commitment on doing regular exercise or walking. If you don’t mind you can disclose it.
Due to Our modern life style we keep on adding extra calories to our body. With respect physical nature of work There is a lot of difference between our ancestors and us. There were engaged in agriculture or other job which need lot of physical effort. Most of us work in office, where We mainly use our brain and eyes for our work, not our body, literally no much physical movement in our office for hours.
In our personal or home life also we don’t need to spend much energy due to the modern means of transportation and modern house hold equipments for almost every work. Whereas our ancestors was walking daily a lot and was doing every personal and home affairs with physical effort.
At the same time we eat more, that also more calorie content food. Whereas our formers were facing food scarcity, hunger and malnutrition.
What I mean we consume more claries but spend less. Just like any other system, to our body also the input energy equal shall be equal to output energy. If we consume more energy and spend less energy, The balance is going to accumulate in our body, that is we gain weight which has lot of bad effect to our health.
So our consumption shall balance with the body requirement. We need calories for basic metabolic rate for maintaining our organs, digestion and physical activities. For a middle aged person with an average height and weight the calories requirement is about 1600 calories if do not engage in physical activities.
At the same time we cannot avoid or reduce consumption of food below a certain level as we need to eat enough variety and quantity of food to get essential nutrition’s and proteins for proper working and maintenance of our body organs, this comes along with calorie addition.
If we engage in physical activities or do a moderate exercise for about 30-40 min for 3-4 days/week the calories intake can go up to 2000 calories, which is an optimum intake to satisfy our eating habits or hunger level So the best way is go for a food consumption of 2000 calories and work out to lose 400 calories so that body net body intake do not exceed 1600 claries, which is a more healthy practice than controlling calories intake to 1600 as the physical activities keep metabolic system more active. The best practice is to eat healthy and work out. The part Eating Healthy I am postponing to deliver as my next project, this project only about burning calories.
Now the question is how to burn this balance calories. Doing regular exercise, It is difficult or boring, isn’t it? There is one alternative way, leisure way, that is steps into health. That is daily walk about 1 0,000 steps.
Aspire Zone Foundation Launches step into health Program to Inspire the Nation To become a fitter and healthier nation and To fight rising obesity, diabetes and heart diseases. And to ultimately fulfill Qatar’s National Vision of 2030 by using sport as a platform for change,”
Step in into health is an initiative designed to engage the people of Qatar in a self-managed lifelong program based on a moderate amount of daily healthy activity. The aim of the program is for you to walk 10,000 steps and more a day in a recreational and social way. Unlike other exercise programs, step into health is not about working up to a sweat! It is to complete 10,000 steps on every day. And you are assisted by a free a personal pedometer and online support.
If one walk at a comfortable speed of 5km per hour it takes 25 steps to burn off one calorie. . A total of 10,000 steps per day, equivalent to 8.0 km are recommended by experts as an active lifestyle, it will burn about 400 calories.
This 10000 steps include our normal life walking, intermittent walking in home, office, for shopping, etc. On an average we will be taking about 5000 steps in normal life. To monitor our steps, we can carry a Tachometer, It do not cost much. It can be added an application in our new generation mobiles.
Tachometers have many additional features too. Time is shown, This can be used as a watch. This also provide, the distance walked per day, Kcal burnt per day, grams expected to reduce because of this calories burning, that is due to walking, Aerobic steps taken and calories, which elevate heart beat, walking min 10min.. the more steps you take the more you burn, but do not expect rapid weight loss as one kilogram of body fat holds about 9,000 calories. One Kilo calorie is the energy required for raising temperature of 1kg to 1degC, in other way it is the energy required for raising the temperature of 10g of water from 0degree to 100 degree, that is from ice to boiling
So. The trick is to combine walking with a healthy diet and keep the net calories down to around 1,600 per day.
Health has to be given prime importance in our living. New Year's Day is every man's birthday. Make WAY for a NEW year, let us step into health and take a resolution on health. Aspires Inspires us. Let us Go ahead.