LifeXtend.org

LifeXtend.org Yes to 100 Years - Lifestyle for Lifespan

28/03/2023

The Harvard Plate Method May Extend Your Life.

By LUCKY NGWENYA - Healthy Lifestyle Coach, Founder of LifeXtend - 28/03/2023

Following the Harvard University healthy eating guidelines, otherwise known as the Harvard diet may increase your longevity by 20%, according to the Harvard School of Public Health's findings. This way of eating could help you maintain a healthy weight and reduce your risk for cardiovascular disease, type 2 diabetes, high cholesterol and hypertension.

1. What is the 'Harvard diet?
It is a set of healthy eating guidelines developed by the Harvard School of Public Health based on the plate approach. The plate method prescribe the types and proportion of foods to consistently include in your plate. The Harvard guidelines recommend that vegetables and fruits should make up half of your plate. The third and forth quarters should be made up of whole grains and healthy proteins, respectively. The guidelines also encourage avoiding trans fats and instead using healthy fats for cooking. Water, tea and coffee consumption is recommended. The guidelines promotes limiting the consumption of dairy products and avoidance of sugary foods and beverages.

2. Vegetables and fruits consumption
The first distinct feature of the Harvard diet from the usual plate method is its preference for vegetable-fruit imbalance. It advocates for more vegetables of different kinds and colours than fruits. Despite the emphasis on more vegetables than fruits, the Harvard researchers believe the health effects of whole fruits as opposed to fruit juice should not be overlooked. The researchers warn that potatoes should be avoided because they can cause a blood sugar spike due its high Glycemic Index value.

3. Limited dairy consumption
The second distinct feature of the Harvard Healthy Plate as the diet is sometimes called is that it promotes limiting dairy products and increasing water, coffee and tea consumption, instead. The limiting of dairy products from the plate is mainly due to the high prevalence of lactose intolerance in the U.S. For those who can consume milk and dairy products, two servings per day should be the maximum. If possible, sugary drinks should be completely eliminated.

4. Whole grains consumption
Another unique feature of the Harvard guidelines is that they strongly recommend the consumption of whole grains, as opposed to refined grains. Whole grains are much healthier due to their superior vitamin, phytochemicals and minerals content. They also rank low in the Glycemic Index. Brown rice, oats, quinoa, barley and whole wheat products are recommended in the Harvard diet.

5. Healthy protein consumption
When it comes to protein consumption, the Harvard plan puts emphasis on healthy proteins. In particular, it promotes the consumption of fish, chicken, beans, nuts and duck meat. However, it recommends limiting the ingestion of red meat and processed meats.

6. Healthy oils for cooking
The Harvard plan discourages the use of hydrogenated oils like margarine and vegetable oils for cooking as these contain trans fats. They regard the following as healthier oils to cook with although cooking with oil should generally be minimised: olive, canola, soy, corn, sunflower and peanut.

7. Physical activity
The Harvard diet also places importance on being physically active. The Harvard researchers believe that a sedentary lifestyle may counter the healthy benefits of their diet. Sticking to a programme of vigorous activity for a minimum of 30 minutes per day for five days a week is recommended.

Conclusion
The Harvard diet may just be the eating plan for you if you are serious about achieving longevity. It has been established that the Harvard diet can extend your life by 20%. Following this plan can ensure weight control and lower your risk for cardiovascular disease, type 2 diabetes, high cholesterol, and hypertension.

28/03/2023

The Go-To Exercises to Build Major Muscle Groups.

By LUCKY NGWENYA - Healthy Lifestyle Coach, Founder of LifeXtend - 28/03/2023

With possibly hundreds of exercises to chose from to design an effective exercise regimen, it is easy to end up stuck in indecision. In this article I share some of the most effective exercises you should consider to get out of the indecision doldrums. Except for the bicep curl, which can be done with a set of adjustable dumbbells or a resistance band, the rest of the exercises may be performed without any equipment. Interchanging only two exercise types per major muscle group may be enough to achieve great results.

1. Aerobics for the heart
Aerobic or cardio-vascular exercise is the best type of exercise for oxygen distribution in the body and cardiac output i.e. the performance of the heart. It improves blood circulation, lowers blood pressure and heart rate. It keeps your heart strong and healthy. It also prevents diabetes and controls blood glucose levels.

Brisk walking, running, cycling and swimming are some of the exercises to do to strengthen the heart.

Retro-walking or walking backward is a very effective cardiovascular and leg strengthening exercise. It works the leg muscles that forward walking does not target and burns more calories than forward walking.

2. Push-ups for shoulder and back muscles
Push-ups are arguably the best exercises to perform for the upper body. They could be varied to target the different upper body muscles including the arms (biceps and triceps), the chest, the back and the shoulders. Like many calisthenics or body-weight exercises, push-ups force most muscles to work in tandem. They have the added advantage of being able to be performed anywhere and without the use of any equipment.

3. Push-ups and bi-cep curls for chest and arm muscles
As mentioned above, the push-ups is great for the upper body and that includes the chest and arm muscles. By just adjusting the position of your hands accordingly, in this case ensuring a wide-grip, push-ups can be done in a way that can target your chest and shoulder muscles more. The close grip push-up, on the other hand, targets the center of the chest and the triceps more.
To target the biceps directly, the bicep curl may be the best exercise to do.

4. Planks for abdominal muscles
The plank is arguably the best core exercise because it activates all core muscles like no other exercise. It is quick and efficient at burning calories and shrinking the waistline. The plank will give you a firm re**us abdominus, thus improving your balance, posture and flexibility. It is also good for the lower back muscles but also works the upper body and the leg muscles.

5. The squat and lunges for leg muscles
The squat, popularly referred to as the king of all exercises and the lunges top the list when it comes to training the leg muscles. These work some of the biggest muscles in the body, such as the glutes, quadriceps, hamstrings, and the core. However, the lunge targets the glutes more than the squat. Whereas the squat may be more suitable for beginners, the lunge requires more balance to avoid injuries.

The two exercises are also fast calorie-torchers. Exercising the leg muscles improve the speed with which oxygen, fluids and nutrients travel through the body.

6. Jumping jacks for a full-body workout
Incorporating jumping jacks into your training schedule may be highly beneficial. Jumping jacks are a total body exercise and very effective in working all the major muscles in the lower body. They strengthen the glutes, hamstrings, quads, hips, calves, and shins. They can be used as a warm-up exercise but they can also serve as a High Intensity Interval Training (HIIT) exercise and can improve mobility and balance.

Conclusion
You need only a few but highly effective exercises to build the strength of the major muscles. Aerobic exercises are good for the heart. Reverse walking, specifically, may help you accelerate your cardio-vascular and fat-burning efforts.

Varied to focus on different muscles of the upper body, the push-up, may be all you need to build your chest, arm, back and shoulder muscles. To target the biceps, you may not have to look further than the bicep curl. The plank and it's variants are sufficient to build a strong core.

For the leg muscles, you may not need any other exercise than the squat and lunges. It may be a great idea to include jumping jacks in your training programme for warming up or whenever you need to do a full-body HIIT exercise.

28/03/2023

The Most Important Muscles to Strengthen for Better Health.

By LUCKY NGWENYA - Healthy Lifestyle Coach, Founder of LifeXtend - 28/03/2023

Although all body muscles have a role to play and therefore important, when it comes to strength certain muscles or muscle groups deserve special attention due to the enormous benefits to be had from strengthening them.

I have written on the importance of strength training and highlighted the role of strong muscles in a previous article. Just to reiterate, strong muscles fundamentally (i) Help control blood sugar, improve metabolism and ultimately prevent weight gain; (ii) Increase bone density; (iii) Lessen risks of fracture; (iv) Alleviate joint pain and improve joint flexibility; (v) Improve balance thus preventing falls and; (vi) Enable us to perform our day-to-day activities.

The focus of this article is on the muscle groups you should be purposefully targeting in your training regimen to score the tremendous benefits that may accrue from their improved strength.

1. The heart
The heart, although not part of the voluntary skeletal muscles, is arguably the most important muscle and one that needs to be continuously strengthened through exercise. A strong heart has the distinct characteristic of pumping nutrient-rich blood and oxygen everywhere they are needed in the body and pushing toxins out of the body. This is vital for overall body health.

The big difference between the heart and the skeletal muscles is that failure of the heart to function properly may result in death whereas the skeletal muscles failure even if it may lead to serious morbidity it may not lead to mortality.

Exercising the heart regularly may help remove plague, increase good cholesterol and reduce bad cholesterol with the increased effect of preventing the risk for heart-related problems.

2. Chest and arm muscles
A strong chest and arm muscles are important for our ability to lift and carry things especially heavy stuff. They help the body keep the right posture, balance, stability and stamina to perform their tasks effectively. They also support the back, shoulder and abdominal muscles.

Together with the shoulder and back muscles, the chest and arm muscles form part of the upper body. A strong upper body improves range of motion, flexibility, and increases muscle mass, a necessary condition for better bone density. It also reduces the risk for diabetes.

3. Shoulder and back muscles
The back and shoulder muscles play a vital role in human activities like carrying, twisting, turning, lifting, and bending. Perhaps the most important function of the shoulder and back muscles is enabling us to breath.

They also play a key role in improving posture and balance. Since they are also connected to the abdominal muscles, they help support the spine and the core. Weak shoulder and back muscles expose us to injuries, especially back injuries. Strength-training these muscles improve flexibility, ability to perform activities and prevent injuries.

4. Abdominal muscles
The abdominal muscles anchor the lower and mid-body muscles. Often referred to as the core muscles, they are responsible for whole body balance and functional strength.

They also play a crucial part in making it possible for us to breath. They support good posture. Additionally, abdominal muscles keep the body in an upright position when seated or working while supporting the spine, rotation, side-bending, curling and arching movements. A strong core reduces the risk for back pain injury.

5. Leg muscles
The leg muscles have the distinct responsibility of carrying the whole body, no wonder they have the largest muscle groups of the body. These muscles provide stability, balance, and move the body around. Strengthening these muscles should be a no-brainer.

Additionally, these muscles, especially the calves help return the blood back to the heart, the reason they are called the second heart. The stronger they are, the better they improve blood circulation.

Conclusion

Due to their overriding important functions; the heart, chest and arm muscles, shoulder and back muscles, abdominal muscles and the leg muscles are the muscle groups to be targeted to build overall body strength. Strengthening these muscles have enormous health benefits ranging from increased ability to perform day to day tasks to prevention of injuries and achievement of better overall health.

28/03/2023

Creative Ideas for Busy People to Stay Physically Active.

By LUCKY NGWENYA - Healthy Lifestyle Coach, Founder of LifeXtend - 23/03/2023

The World Health Organisation recommends exercising for at least 30 minutes per day to keep your health in good shape. Those in the fast lane of life usually cite lack of time as their impediment to exercise. A bit of creativity can ensure some time is made available to incorporate some bouts of exercise throughout the day to achieve at least the 30 minute WHO recommended minimum. Here are some of the things you can do.

1. Commit to a morning exercise challenge
Kick-start the day with a short exercise. From jumping jacks, to push-ups, there are many moderate intensity exercises that can be performed as a morning snack before stepping into the bathroom. Choosing a particular exercise as a monthly exercise challenge can prove very effective and beneficial. An example could be a 10-minute or 1000 steps walk-in-place or high-knees exercise challenge.

2. Park your car a walking distance from your office
Finding a safe and long-term parking space for your car a walking distance away and walking briskly to and from your office can easily give you a few thousand walking steps a day. This may help you burn a few calories everyday and push you in the right direction insofar as your health is concerned.

3. Use the stairs
Instead of using the lift, taking the stairs will take you closer to the number of exercise steps needed for the day. Walking fast will also add some intensity to the walk and help you torch a few more calories.

4. Use the furthest bathroom from your workstation
Using a toilet that is a few minutes away from your workstation can make a difference to your daily physical activity plan. You could increase the frequency of your visits to the bathroom by ensuring that you drink enough water throughout the day.

5. Do Lunch Break Walks
Walking after a meal will not only prevent blood glucose spikes but can help you meet your daily exercise targets. It would even be better if you can get your food from a place that would require you to get out of your office to walk.

6. Meet your colleagues in their offices
As much as is practically possible, whenever you have to meet with your colleagues, offer to walk to their offices. Even better, if they are not in the same building as yours.

7. Play with your children
Playing with your children can do wonders for your quest for an active lifestyle. Due to their enormous energy levels and seemingly insatiable appetite to play, children can go for a long time without tiring and will always push you for more playtime.

8. Take a de-stress walk in the neighbourhood
What could be a better way to wind the day down than with a de-stressing walk around the neighbourhood? This not only earns you the steps and burns the calories but it presents you with the opportunity to reflect on the passing day's activities, reflect on a whole host of your life issue and plan the next day.

9. Do mobile call walk-arounds
When you receive or are about to make one of those long calls on your mobile phone, get up and move around. On average people spend an average of 5 minutes per call on their cellphones. Some calls take much longer. The longer the phone conversation the more exercise for you. You could easily make a few thousands of steps while on your cellphone without even noticing.

10. Join a local activity event
Most places hold physical activity events, such as fun runs, on a regular basis especially on weekends. These provide the perfect opportunity to burn some calories. You could use such events to make up for your weekly steps backlogs if you have not been able to get enough exercise during the week.

Conclusion
For those who appreciate the importance and benefits of exercise but find their hectic work schedules to be a hindrance, may have to consider achieving their daily or weekly exercise targets through a piecemeal approach. A list of activities that can be interspersed throughout the day or throughout the week has been proffered in this article.

28/03/2023

Reducing the Bulging Belly Could Spring You Into Good Health.

More often than not, a building mid-section of the body is a sign that your health may be in trouble. A bulging belly is nothing else but the accumulation of two kinds of body fat: (i) the visceral fat, the type that surrounds the organs in the body cavity and (ii) the subcutaneous fat, the jiggly type we can pinch with our fingers just under the skin around the waistline.

1. Visceral Fat is a Huge Health Risk Not to be Ignored
Visceral fat is more dangerous than the subcutaneous fat . It increases the risk for a contingent of diseases including diabetes, high blood pressure, heart disease, stroke, asthma, breast cancer, colon cancer and dementia.

2. What Makes Visceral Fat So Dangerous?
Visceral fat can cause inflammation of the body’s tissues and organs which may lead in the narrowing of blood vessels, increasing the risks for high blood pressure and heart complications.

Free fatty acids and other substances from visceral fat can influence the production of blood lipids and cause an increase of bad cholesterol (LDL), a decrease of good cholesterol (HDL), and insulin resistance. Insulin resistance causes blood glucose spikes and increases the risk for diabetes and all resultant metabolic diseases.

3. The Causes of Belly Fat and How to Get Rid of It
The starting point in the struggle to reduce visceral fat is understanding its causes. Poor diet, overeating, lack of physical activity, excessive alcohol consumption, stress and poor sleep are the predominant causes of weight gain.

3.1 Poor Diet
The consumption of non-nutritious foods like processed and sugary foods can lead to a poorly functioning metabolism, a decreased ability to burn fat and weight gain. Foods containing trans-fats can cause the body to gain visceral fat.

Eating high-protein and low-carbohydrate foods can help to burn calories and reduce weight. Proteins have a feel-fuller-for-longer effect on the body which may lead to reduced eating frequency. Additionally, eating healthy whole-grain foods, mono-unsaturated and poly-unsaturated fats instead of trans-fats may help in reducing belly fat.

3.2 Overeating
Eating more food than the body needs causes a calorie-surplus. The excess food is then stored in the body as fat. Eating the right amount of food to sustain your body is key to preventing and stopping weight gain.

Intermittent Fasting may help the body achieve a calorie-deficit. This is a state in which the body burns more calories than consumed and that is a prerequisite of the body to lose fat and weight.

3.3 Lack of Physical Activity
A sedentary lifestyle may not be the cause but an aid to fat gain. Exercise helps with the calorie-burning process, assisting in the attainment of a calorie-deficit. The World Health Organisation (WHO) recommends a regular exercise regimen of 30 minutes per day for five days a week to stay healthy. More is even better for someone who wants to burn more visceral fat.

3.4. Excessive Alcohol Consumption
Studies have confirmed that excessive alcohol intake may cause weight gain especially around the waist line. Certain kinds of alcoholic beverages have got more weight-gaining effects than others.

For those who can't stop drinking alcohol, moderate drinking and drinking the types that have a lower fattening impact is recommended.

3.5 Stress
Sustained high levels of stress may increase the levels of the cortisol hormone in the body. Too much cortisol for too long may negatively affect metabolism. A prominent resultant effect of a poorly function metabolism is weight gain.

Keeping stress levels as low as possible may prevent weight gain. There are various ways of reducing stress such as doing something that makes you happy and exercising, especially going for a walk.

3.6 Poor sleep
Not having a good quality sleep can spell bad news for your health. Not sleeping enough is linked to over-eating and unhealthy eating habits, all of which may result in weight gain.

Key in the pursuit of a good sleep is the creation of a suitable environment for sleep and sleeping long enough. Ensuring the bedroom is cool, free of distractions and sleeping in a comfortable bed may go a long way to helping you get a good sleep.

4. Conclusion
Attending to the main causes of belly fat can spring you to good health. Embracing a lifestyle of healthy eating, exercising regularly, moderate alcohol consumption, stress management and getting a good sleep can help in efforts to reduce belly fat.

19/03/2023

Combine All Four Kinds of Exercise for Better Health Results.

By LUCKY NGWENYA - Healthy Lifestyle Coach, Founder of LifeXtend - 16/03/2023

There are four kinds of exercise and these are aerobic, strength, stretching and balance exercises. Each of these has its own role in supporting the body to experience fitness and good health. It is therefore important to ensure that a holistic exercise programme that incorporates all four of them is adopted for maximum benefits.

1. Aerobic exercise
Also called endurance exercise or cardio-vascular, aerobic exercises train and benefit the heart and lungs. A strong heart and healthy lungs play a vital role in ensuring that enough blood gets to the muscles and that they work efficiently. The healthier the lungs, the better the breathing and the endurance to do daily physical activities such as walking and performing household chores.

Cardio-vascular training also has a relaxing effect on the blood vessel walls, lowers blood pressure and burn calories and body fat thus helping with weight loss. It lowers blood glucose levels, reduces inflammation and improves good cholesterol aka HDL and reduces bad cholesterol aka LDL. It benefits mental health, improves mood and reduces stress, anxiety and depression.

The long term effects of aerobic exercise include the curtailment of your risk of heart disease, stroke, type 2 diabetes, breast and colon cancer and falls. The typical endurance exercises are brisk walking, swimming, jogging and cycling.

2. Strength training
Strength training is the surest way to protect our muscles from sarcopenia and even build back lost muscle due to old age. Muscles play a very important role in our lives and increase our probability of living longer. The stronger the muscles, the better capable we are at performing our daily physical activities and lifting heavier objects.

In addition to making you stronger, strengthening your muscles makes you look and feel good thus lifting your self-esteem and confidence. It also makes your bones to grow stronger. It helps you burn body fat more effectively even when in resting state, lowers your blood glucose levels, assists with weight control. Strong muscles help us to maintain balance and posture, and alleviate joint and lower back pain.

Typical strength training exercises include (i) resistance training exercises like squats, push-ups, and lunges, and (ii) weight training exercises that use free weights, resistance bands or weight machines.

3. Stretching exercise
Also known as flexibility exercise, stretching the muscles is important. As we age, our muscles shorten and lose flexibility thus making them to function less effectively. Loss of flexibility also increases the chances of experiencing muscle and joint pains, cramps, strains and muscle damage.

To prevent the acceleration of muscle inflexibility or counter it's effects, regular stretching of the muscles is the way to go. Stretching elongates the muscles and makes them more flexible. This increases range of motion, reduces pain and the probabilities of muscle strain and injury.

Stretching exercises can be grouped into two main categories: dynamic and static stretches. Dynamic stretches are repetitive motions such as marching in place or arm circles and are the right kind of stretch exercises to warm up your muscles to get blood and oxygen to muscles and to make them more flexible.

Static stretches, on the other hand, are exercises where you hold stretching positions for about a minute without moving. These end-of-workout stretches, can help increase the range of motion and improve flexibility. They can help you move with more comfort and ease, making it easier to perform everyday activities.

4. Balance exercises
Gradual loss of balance is another problem that takes root as we age. Loss of balance makes you unsteady and may result in falls. Luckily, through the right kind of exercise, loss of balance can be prevented.

Typical exercises to help you improve your balance include standing on one foot or walking heel to toe. Walking on uneven surfaces, and strengthening leg muscles with exercises such as squats can also help to improve balance.

Combining all four kinds of exercise: aerobic, strength, stretching and balance is necessary to optimise the benefits of exercise to your health. Aerobic exercises have great benefits for the respiratory, cardio-vascular, metabolic and the mental systems. Strength exercise is good for the strength of the musculoskeletal system while muscular flexibility and balance are enhanced by stretching and balance exercises.

19/03/2023

How Can You Extend Your Life?

By LUCKY NGWENYA - Healthy Lifestyle Coach, Founder of LifeXtend - 16/03/2023

Your genetics have a 20 to 30% influence on how long we can live and lifestyle choices account for 70 to 80%. Although no one has full control of how long they can live, healthy lifestyle practices can help us experience a healthy and longer life. Here are some of the healthy lifestyle habits to adopt to increase your chances of an extended life.

1. Eat a Healthy Diet
A healthy diet gives your body the right nutrients to stay healthy and and keep bad lifestyle diseases at bay. Healthy eating can prevent your body from gaining fat, insulin intolerance and inflammation. Healthy eating also means eating the right amount of food to avoid excess nutrients being turned into body fat and resulting into excess weight.

2. Stay Physically Active
Whether it is walking, swimming, cycling or strength training; physical activity can help you burn calories, maintain a healthy weight, reduce your risk for diseases and improve your mental health. At least 30 minutes of moderate-intensity exercise for five days per week should be enough to keep you healthy.

3. Keep Your Brain Active
Living a life that continuously stimulates your mind is good for your health. Having fun is certainly one of the ways to boost your mental state. Another way to keep your mind active is by doing activities that will challenge your mind like reading and playing games that require serious thinking and creativity like crossword puzzles.

4. Get Good Quality Sleep
Getting at least seven hours of good quality sleep per night can have a positive effect on the quality of your health and life. To create a relaxing sleep environment, keep your bedroom cool and dark. As much as possible, try to avoid the consumption of caffeinated beverages and alcohol before bedtime.

5. Manage Your Stress
Consistently stressing about life issues can have a negative impact on your health and well-being. Learning how to manage your stress is important for living a long and healthy life. Whatever you do to manage your stress, the key is to incorporate into your daily life the things that you love and enjoy doing. Walking, in particular, has been found to help with relaxation.

6. Avoid Smoking and Drink Alcohol in Moderation
Smoking is a serious health risk. It causes heart and lung diseases. By quitting or staying away from smoking you will be reducing your risk to these diseases and giving your health a big boost.

Moderate alcohol consumption is said to reduce the risk of heart attack and stroke, increase HDL, the food cholesterol and reduce blood clotting. It has also been associated with a lower risk of developing type 2 diabetes, gallstones and cognitive decline. Excessive drinking, on the other hand, has a detrimental effect to your health. You are safest though, if you do not drink at all.

7. Stay Socially Connected
Staying in touch with other people has got amazing mental health benefits. Be it with family members, friends or social groupings, being regularly in touch with others may save you from depression and other mental health issues.

8. Get a Regular Medical Check-Up
Paying your doctor a regular visit to have your health checked is very critical to help you know whether there are any health concerns to be addressed. The doctor's visit may also be utilised as an opportunity to perform certain critical blood tests.

In conclusion, following a healthy lifestyle can increase our lifespan considerably. A lifestyle that includes eating a healthy diet, staying physically active, getting regular quality sleep, managing stress, avoiding smoking, drinking alcohol in moderation and staying socially connected and getting a regular medical check-up could help you live healthier and longer.

19/03/2023

The Incredible Benefits of Walking.

By LUCKY NGWENYA - Healthy Lifestyle Coach, Founder of LifeXtend - 14/03/2023

Whether it is pacing on the treadmill or making strides around your residential block, walking as an exercise has a slew of amazing health benefits on offer. It is for this reason that walking usually tops the list of the exercises recommended for inclusion as part of a healthy lifestyle. Here are some of the scientifically-proven health benefits of walking.

1. Walking Can Help with Weight Control
Walking can help to burn calories and achieve a calorie-deficit, a necessary requirement for weight loss. Walking regularly has a taming effect on weight promoting genes.

2. Walking Reduces Risks for Diseases
In addition to curbing cravings, walking can help to reduce excess body fat; improve insulin tolerance and improve metabolism. Excess body fat, insulin intolerance and a poorly functioning metabolic system are the main reasons behind the emergence of diseases such as diabetes, obesity, high blood pressure and other cardiovascular diseases.

3. Walking Strengthens the Bones and Reduces Joint Pains
Walking strengthens muscles and lubricates joints. This has the effect of reducing pains associated with arthritis especially in the knee and hip joints. Strong muscles also strengthen the bones and improve joint flexibility.

4. Walking Boosts the Immune System
Walking regularly can boost the immune function. The immune system is our defence mechanism against infections such as colds and flu. Even if the body can be infected, a strong immune system will ensure a quick recovery.

5. Walking Strengthens the Heart
Walking is not called a cardio-vascular exercise for nothing. It is because it strengthens the heart, enabling it to pump blood and oxygen to the muscles more efficiently. A stronger heart has a lower risk for diseases than a weaker one.

6. Strengthens Your Lower Body Muscles
Walking regularly strengthens and tones the muscles of the lower body. Lower body muscles are responsible for stabilizing the body, agility and balance. They help us avoid falls, injuries and be able to perform our daily activities.

7. Walking Improves Mental Wellbeing
Stepping out for a walk has an amazing mental effect. It boosts energy levels, make you feel less anxious and stressed. The mood improves and so does self-esteem. Walking also improves mind clarity and creative thinking.

8. Walking Improves Sleep Quality
A plethora of studies have proven that physical exercise improves sleep quality. There is more than enough evidence to support that walking, in particular, has a positive effect to sleep quality. More steps during the day mean a better sleep at night.

Conclusion
From the joints to the bones, the muscles to the mind, the metabolic to the immune system, the positive and healthy effects of walking are simply life-extending.

Address

Plot 91 Frances Street, Bon Accord
Pretoria
0009

Opening Hours

Monday 09:00 - 05:00
Tuesday 09:00 - 05:00
Wednesday 09:00 - 17:00

Telephone

+27768818705

Website

Alerts

Be the first to know and let us send you an email when LifeXtend.org posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category