Know The Surprising Health Benefits Of Walking

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Hey Everyone,

Know The Surprising Health 

Benefits   

Of Walking

PHOTO:  ADOBE STOCK

Walking is great for weight loss, 

but the benefits go far beyond

from higher energy and better mood to stress relief, creativity boost, and more.

Happiness

Whether you’re just having a down day or a down life, taking a walk can lift your 
mood—especially when you go 
outdoors, according to a study published in the American Journal of Preventive Medicine. The study participants who averaged 150 minutes of moderate exercise (golf, tennis, aerobics classes, swimming, or line-dancing) or 200 minutes of walking every week reported higher energy levels, better emotional health, and a more robust social life when researchers followed up after three years. 

Off-the-charts creativity

Stumped for an idea? Take a quick stroll around the block. Whether you need a solution to a problem at work or you’re looking for inspiration for your novel, walking gets your creative juices flowing in all areas. One Stanford University study found that walking can boost creative 

output by 60 percent. The same results were found for both indoor and outdoor workouts, and the creative boost lasted after the walk itself.

Fewer asthma flares

You don’t need to avoid exercise if you have experienced exercise-induced asthma. You just need to find the right exercise in the right conditions. The American College 

of Allergy, Asthma and Immunology

says walking, along with swimming, golfing and leisure biking, is less likely to irritate your airways. More generally, look for activities you can do in warm weather and which don’t require significant endurance. 

Metabolism to the max

Metabolic syndrome—the evil trifecta of increased blood pressure/cholesterol, high blood sugar, and fat around your waist—is one of the worst side effects of our sedentary lifestyle. It signals diabetes, heart disease, and even early death. But we have an old-fashioned cure to this modern-day disease: exercise. One study published in the Nigerian Medical Journal found that the likelihood of developing 

metabolic syndrome decreased by 

29 percent simply by walking over an hour a day. 

Extra. Years.

Want to live longer? Walk. But speed things up to get the longevity benefit. According to the Mayo Clinic, research has shown that 

brisk walking can increase your 

lifespan, more so than those who had a slower pace. 

Cash in the bank

Fitness can be pricey! Money for a gym membership, home exercise equipment, workout clothes, and shoes adds up fast. But it doesn’t have to. Walking requires absolutely nothing—even shoes are optional!—but still provides great health benefits. And not only does it save you money on things, it also saves you money in healthcare. According to a study in the Journal of the American Heart Association, those who exercised 

regularly saved mega dollars when 

it came to healthcare costs 

compared to those who didn’t meet the minimum weekly exercise requirements (30 minutes or more of moderate-intensity aerobic activity five days a week, or at least 25 minutes of vigorous aerobic activity three days a week).

Zzzzzzzzzz….

Getting a solid eight hours snoozing in the sack is one of the most important things you can do for your health. But sometimes that’s easier said than done. Thankfully a brisk walk may be all you need. According to the Sleep Foundation, researchers have found that people who exercised regularly, including walking, fell asleep more quickly, 

slept longer, and had better 

quality sleepthan those who did vigorous exercise or lifted weights.

Keep calm and carry on

Raise your hand if you’re stressed out. OK, OK, put both your hands back down. Most of us swim in a pool of stress every day and that takes a serious toll on our mental and physical health.  But science says walking is one of the fastest, most effective ways to calm down. According to the Anxiety and Depression Association of America, a simple 10-minute walk 

may be as effective as a 45-minute 

workout in terms of reducing 

anxiety and depression. Moving clears cortisol, the “stress hormone”, out of your system and also helps stop the never-ending stream of worries going through your mind.

Banish brain drain

It’s official: Walking is also good for your brain. Researchers at New Mexico Highlands University (NMHU) discovered that when you walk, your foot’s impact on the ground sends pressure waves through the arteries that increase blood flow to the 

brain. Even better, walking protects your brain by lessening your risk of getting cognitive illnesses like Alzheimer’s disease and other types of dementia. 

Drug-free painkiller

Chronic pain has been called a silent epidemic, with an estimated 100 million Americans currently living with it. And if you’re one of those people battling daily pain the last thing you probably want to do is get up and go for a walk. But a study published in the Annals of Rehabilitative Medicine found that a regular walking routine 

diminished chronic lower back 

pain in study participants. Walking may not be able to cure chronic pain, but it can help you deal with it better. 

Beefed-up bones

Bone density may not be one of the most exciting health benefits of walking, but it’s an important one. People with stronger bones avoid osteoporosis and all the problems that come with it like fractures, disability, and spine shrinkage (seriously, you can get shorter). And the best way to get strong, healthy bones is by doing weight-bearing exercises like running, dancing and, yes, walking, says the American Bone Health Association. Researchers found that walking programs that lasted more than six months were associated with “significant and positive effects” 

in bone density of the hip bone.

X-Ray vision

OK, so maybe you won’t have the ability to see through walls but you can protect your vision as you age by taking a daily walk, according to a study published in The Journal of Neuroscience. Researchers found that people who did regular aerobic activity had healthier eyeballs and were less likely to suffer from problems like retinal degeneration and age-related vision loss. So even if you aren’t Superman, you’ll still have super sight.

Quality time with loved ones

Taking a walk alone can be great for clearing your head or blowing off some steam but walking can also provide a great opportunity to bond with friends and family—far away from electronics and other distractions at home. Even better, you set a powerful example because when they see you reaping the benefits of walking, they’ll be encouraged to walk more, too. 

Free miracle drug

Exercise in general, and walking in particular, has been referred to as a “miracle drug” for its ability to lower risk for chronic diseases such as heart disease, stroke, 

Type 2 diabetes, and some cancers. Let’s be honest, there doesn’t seem to be a single health condition that it can’t help in some way. And unlike real drugs, walking has no side effects, is easily accessible, affordable, effective, and best of all you don’t need a prescription!

Hope You Enjoyed Reading This.

Bye for Know,

Sameer 

“What Do You Think?Do you agree or Disagree or Have any other ideas?Please Share your thoughts in the comments below as I learn just as much from you as you do from me!"

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Shocking Notes : Not Always Correct Know Paying The Price Of Stupidity

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Hey Everyone,

Shocking Observations

Not Always Correct  

Know

           

Paying The Price Of Stupidity

  Photo:Sameer/auracompletsolutions.blogspot.com/ AdobeStock

A PENNSYLVANIA,man plagued by 

opossums in his yard set fire 

to a pile of leaves,hoping to 

scare off the marsupials.

We don't know whether it worked,

but he did succeed in nearly 

burning down his home,causing 

$50,000 worth of damage.

Source : cbsnews.com

A WOMAN won $25,000 after entering

a sweepstakes at an Illinios, USA

gambling parlour. Good for her,

except she happens to be a 

prominent anti-gambling crusader, 

having gone after casinos, a VFW 

[Veterans of Foreign War] raffle 

and even the parent company of the 

gambling parlour where she won.

Still, she insists she's not a 

hypocrite: Her winnings are a 

result of her crusade. "It's God 

showing his grace on me."

Source : Chicago Tribune

A MAN was arrested after Florida 

police mistook the glaze on his 

Krispy Kreme doughnut for crystal

meth. His sweet revenge a $37,500

settlement.

Source : oriandosentinel.com

A NORWEGIAN MAN hired a friend to 

knock off a potential lover who 

didn't seem to share the man's 

ardour. But then the would be 

hitman got cold feet, so his 

patron sued him for entering into 

a contract under false pretences. 

The courts saw different legal 

issues.They found the first man 

guilty of attempted conspiracy

to commit murder and sentenced 

him to two years in prison.The 

"hitman" got a hit of his own 

a $1,200 fine.

Source : vice.com

AN INDIANA HOTEL asked a guest 

to write an online review, so 

she did about the whiff of 

sewage in the room,the non 

- working air conditioner and 

the low water pressure.Oh,and

the hair on the bed." I wasn't 

crazy about that either," she 

told rtv6.com. The hotel,it 

turns out, says it can charge

customers $350 for negative 

reviews. The Indiana attorney 

general wasn't crazy about that.

He says the policy is "unfair,

abusive and deceptive" and is 

suing the hotel.
                                                  Source : theindychannel.com

Hope You Enjoyed Reading This.

Bye for Know,

Sameer 

“What Do You Think?Do you agree or Disagree or Have any other ideas?Please Share your thoughts in the comments below as I learn just as much from you as you do from me!"

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Know Everything About Workplace Burnout , Causes And Approach To Avoid It

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Hey Everyone,

Know Everything About Workplace

Burnout 

 Causes And Approach To Avoid It

 Photo:Sameer/auracompletsolutions.blogspot.com/ AdobeStock

 Photo:Sameer/auracompletsolutions.blogspot.com/ AdobeStock

Are you exhausted but unable to sleep at night?  Do you wake up feeling cynical and unmotivated to start the day? Have you turned to food, or other substances to cope with how you feel?

If this sounds close to home, it is possible that you are experiencing burnout.  

That feeling that you can’t keep moving forward, but don’t know what else to do or how to get out of it. All you want to do is sleep and wake up when things are better. 

You aren’t alone in this. A Gallup study found that 23% of people in the workforce experience burnout very often or always, and an additional 44% feel burnt out sometimes. All this means that nearly two-thirds of employees are burnt out on the job.  

With burnout on the rise, studies are beginning to pour in around the detrimental impact it has on a person in the long term. Burnout triggers a full physical response such as triggers high blood pressure, vulnerability to illness and insomnia as common symptoms. Nonetheless, the impact can remain even after someone recovers. 

Burnout has been found to actually alter the neural circuits in your brain causing a vicious cycle of long term neurological dysfunction. This means that your brain physically changes after a burnout, and leaves you operating often from a completely different mind, one that can be less sharp, focused or innovative in the future. So when you’re up those late night hours, pushing through, ask yourself: are you okay with trading in today’s brain for tomorrow’s fogginess? 

Suffice to say, burnout needs to be taken seriously, and preventing it from happening is key to long term health. Here are three of the top causes of burnout and methods to avoid them from impacting your life.

1. Lack of control.

Do you have any control over what’s on deck with your work schedule, projects or the amount of work that you manage at a given time? If you are shaking your head no, chances are you are in an environment that doesn’t allow freedom at work, or is giving you so much work that your performance is being stifled. When you feel a constant inability to make decisions around your workload, burnout may loom in the distance. 

Having little control over your job hinders your ability to manage work-related stress that. Moreover, a study from Indiana University found that people with high-stress jobs that had a lack of control over their workflow died younger and were less healthy than people who found freedom and flexibility in their careers. It sounds like common sense, but employers are not catching on. The data doesn’t lie: being overworked is literally killing you.

Solution: Focus on the things you can control. This starts with doing an evaluation of all the things you feel are out of your control (working hours, break times, projects) and then focus on the things you can, in fact, control. Do you actually have to check your email every minute? Question these sorts of work habits when considering how important it is to give your mind a rest. Do you have too many notifications buzzing on your phone? When you are in the middle of completing a task, it’s your decision whether you pick up the incoming phone call or reply to that never ending text group. If your boss hands you a new project, you have the right to ask your boss to help you prioritize your workload. 

The conversation can sound like, “Can you help me prioritize these projects for a moment? Here’s what I’m currently working on, and here is what I have pending on deck. Here’s how long X will take me, here’s how long Y would take me. Should I make any workflow changes to honor your priorities?” Boom.  

2. Dysfunctional workplace dynamics.

As a career coach, I’ve heard about these all too often. Look, I am a firm believer that you are the sum of the people you surround yourself with. So when you are surrounded by dysfunction, you are going to eventually feel pretty dysfunctional yourself. Toxicity eventually becomes contagious. In fact, half of employees have left their jobs to get away from a bad manager, and studies have found that a bad boss increases your risk for clinical depression. If your desk is right next to that office bully, or your boss is standing over your shoulder micromanaging every move you make, your stress levels are going to skyrocket. 

In the event your work with a team that tends to vent about their issues, victimize themselves when things go wrong or whine and complain all day, it is much harder to stay positive and motivated yourself. A 1950’s study found that your decisions and beliefs are formed based on the thoughts of those around you. After all, you tend to buy into what the people around you perceive to be true. So, if you are surrounded by a group of negative Nancy’s, it’s going to be pretty tough not to fall into their trap.

In fact, their emotional negativity could be getting you physically sick. Research shows that negative brain activity leads to a weakened immune system, which can lead to serious illnesses, such as heart attack or stroke.

Solution: Take an inventory of the people in your life. Write down all the names of those you interact with most and then consider if they lift you up or drag you down. When you read their name on the list ask yourself: Do I get excited or anxious when their name pops up on my phone with a call or text? This will help you become aware of who feels unhealthy for you, allowing you to set limits.  

When a complainer starts venting, try to transition the conversation from what is wrong, to how it can be fixed. Ask them if they need help coming up with solutions for the problem. If they continue to wallow in their negativity, set a time limit and then politely excuse yourself from the conversation. Consider adding more positive people into your life, like a mentor who can help direct you towards professional and personal growth.

3. Extremes of imbalance.

When a job begins to feel chaotic, or on the flip side, monotonous, the ability to remain focused can also drain your energy levels. While people associate burnout with high stress and long hours, know that a monotonous job is just as dangerous. In fact, boredom at work has been found to result in disconnection, decreased productivity and higher stress. 

Any extreme in job demands— too many or lack thereof— can also result in work-life imbalance. Your time in the office is impeding your personal connections, and reaping havoc on your health.

Solution: Bring balance back into your life.

• Tackle the most important task of the day first. Whether the task is a workplace presentation, or getting a doctor’s appointment set up. The majority of the population’s productivity is highest in the mid-morning hours, so considering carving this time out for that top task.
• Establish little goals and rewards. With both monotony and chaos, small rewards will help give you the motivation to keep going.  Allow these sweet moments of joy to be a reminder of why you are working. 
• Keep a gratitude list. At the end of each workday jot down three things you are grateful for.  Counting your blessings isn’t simply a “woo-woo” mindset shift, it actually helps improve cardiovascular health and makes you more resilient to stress. Take it seriously.
• Accept that there is no such thing as “perfection” when it comes to balancing your life. You will tetter and totter, but it’s all about being aware and course-correcting efficiently. Accept that some days will be all about work, but then some days must be all about rest, family and fun.

Give yourself a time period to implement these shifts, and if things haven’t improved it might be time to look for a new job. But, until then, commit to taking responsibility for your happiness and your health.

Burnout is a ticking time bomb... Don’t let it go off.

Hope You Enjoyed Reading This.

Bye for Know,

Sameer 

“What Do You Think?Do you agree or Disagree or Have any other ideas?Please Share your thoughts in the comments below as I learn just as much from you as you do from me!"

There’s more to that

If you’re looking for more,Please subscribe to my blog by clicking on Subscribe in a reader the icon or Subscribe via Email by submitting your email id on the side bar ;)

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