How to Use Apple Cider Vinegar for Weight Loss

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Apple Cider Vinegar for Weight Loss


How to Use Apple Cider Vinegar for Weight Loss

How to Use Apple Cider Vinegar for Weight Loss
By Ashish Kumar Agrawal

Apple cider vinegar is prepared by the fermentation of apple juice. It is a natural remedy for a variety of health issues and has been resorted to for years. It has a lot to offer when it comes to weight loss- helps break down the complex fats and carbohydrates; reduces blood sugar level and cholesterol; reduces the food cravings; aids in digestion and body detox.

It is a low-calorie natural supplement with various nutrients and active ingredients- minerals, vitamins, soluble fibers, antioxidants and natural acids and enzymes- that helps to deal with obesity. It is prudent to know that apple cider vinegar in its concentrated (undiluted) form is a strong acid that should never be consumed raw. Our esophagus tube (food pipe) is not equipped to handle the same and can get severely damaged. Hence, it makes sense to dilute it with water so that the intensity comes down. Also, it is important to monitor the dosage regularly. Start with 5-10 ml per day and gradually increase it up to 30 ml (2 tablespoons) per day. Going beyond 30 ml is generally not recommended.

Let us discuss how Apple Cider Vinegar will help you to lose some weight and change your life for good:

Helps to reduce Cholesterol level

Bile is a viscous yellowish liquid produced by the liver that helps to break down the dietary fats and to dispose off the leftover cholesterol and other toxins from the liver. Poor bile production hampers the liver activity which may result in accumulation of fats and cholesterol to cause obesity. Consuming one tablespoon of apple cider vinegar early in the morning kick-starts the bile production to promote fat breakdown and cholesterol decomposition.

Lowers the blood sugar level

A spike in the blood sugar level increases the cravings for snacks and unhealthy processed foods which is a big turn off if you are trying to shed a few pounds. According to a study published in the Journal of Functional Foods, apple cider vinegar helps to lower the blood sugar level. The participants who drank 8 ounces of water (mixed with vinegar) prior to the meals recorded low levels of blood sugar than those who didn’t.

Aids in blocking Carbohydrates (starch)

Gone are the days, when it was believed that carbohydrates are bad for health. The new age of dieticians recommends consumption of carbohydrates on a regular basis to ensure a balanced diet.

The starch contained in carbohydrates has a tendency to quickly convert into glucose and stimulate the release of insulin in the body. The insulin triggers the storage of glucose in the form of fat. Hence, eating starchy food pushes your body into the fat storage mode.

How is apple cider vinegar going to help here?

The acetic acid content in the vinegar interferes with the body’s ability to digest starch. It helps to reduce the storage of glucose in the form of fat. Over a period of time, this starch blockage activity would definitely have an effect on the body weight.

Promotes a healthy digestive system

Your gut contains trillions of probiotics (healthy bacteria) that helps to break-down the complex food particles; combat the growth of disease causing microbes and regulates the immune system. Apple cider vinegar acts as a catalyst for these probiotics. The probiotics feed on the pectins contained in apple cider vinegar for growth and development. Hence, apple cider vinegar helps to maintain an optimum gut flora for smooth digestion and body metabolism.

Suppresses the appetite

Apple cider vinegar contains pectins- a type of soluble fibers which provides a feeling of fullness to suppress the appetite for all the good reasons.

It acts as a mild laxative and diuretic in nature

Apple cider vinegar acts as a mild laxative to accelerate the elimination process and ensure regular bowel movements. Also, it has a diuretic effect to release the excess stored water from the body.

Promote body detox

Body detoxification refers to the thorough cleansing of the body to get rid of accumulated body wastes- undigested food, cholesterol, saturated fats and disease causing microbes. Due to unhealthy diet and poor lifestyle habits, the body metabolism gets slow down and piling up of body toxins starts. The combined effect of the sluggish body metabolism and accumulated body toxins would result in obesity. Apple cider vinegar is a detoxifying elixir- natural and safe. It promotes digestion, speed up the body metabolism, relieves constipation and excretes excess water from your body to detoxify your body from inside.

How to Consume Apple Cider Vinegar

Add 1-2 teaspoon (5-10 ml) of raw apple cider vinegar in one glass (250 ml) of water, stir well and drink it before the meals. If it causes temporary heartburn or irritation, simply dilute it with more water. You may mix it with your juice or other beverages as well. Some people prefer to sprinkle over the salads and other food preparations as per their taste.

The maximum, optimum dosage per day is 30 ml.

Precautionary measures and possible side effects

In general, apple cider vinegar is a natural, safe drink for people of all ages. Do consider below safety measures to get the best benefits:

• Avoid drinking it as the first thing in the morning- empty stomach- as it may irritate the gut lining and cause burning sensation.

• Dilute it enough- one teaspoon in one glass of water seems a good ratio.

• Due to acid content, over consumption of apple cider vinegar can damage the esophagus tube and tissues. Also, it can cause hypokalemia- a condition when the potassium in the blood falls below the required level.

• Don’t forget to rinse your mouth well after drinking apple cider vinegar otherwise the acid in vinegar can erode the tooth enamel. Also, it can cause yellow staining on the teeth.

• During the initial few days of consumption, you may experience temporary symptoms such as diarrhea, stomach cramp, heartburn or headache. In majority of the cases, these symptoms would fade away within a few days. If the symptoms persist, stop consuming it and discuss with a health expert

• Pregnant ladies, nursing women and people with chronic health conditions should consult their doctors before consuming it.

In short, start slow- with small quantity and gradually increase it up to 2 tablespoons a day in well diluted form for optimum results.

Final words

Benefits of apple cider vinegar for weight loss are obvious. But, being a natural remedy, it should not be considered as a miracle and it would bring the best results when combined with a healthy, low-calorie diet and positive lifestyle with regular physical workout.

Obesity is a lifestyle disorder which can lead to many chronic disorders including high blood pressure. Sitting in Vajrasana after the meals is a very simple way to improve digestion and promote weight loss.

Article Source: http://EzineArticles.com/expert/Ashish_Kumar_Agrawal/2166192


Weight Loss Tea: Its Benefits Explored

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Weight Loss Tea


Weight Loss Tea: Its Benefits Explored

Weight Loss Tea: Its Benefits Explored
By Samaria Thomas

If slimming tea is a rage today it’s not without reasons. The popularity of weight loss tea is not at all misplaced. Talk about the health benefits that these products have to offer! Right from bolstering your immune system to, of course, slimming you down, there is actually a plethora of benefits that one can actually derive from weight loss tea. However, before knocking one of those reputable weight loss tea manufacturers make sure that you are educating yourself about the benefits of weight loss in detail. This particular post, we hope, will definitely be of help.

It’s a natural fat burner

Natural fat burner

Green tea, as we know, is a natural fat burner – at least- it does speed up the process of fat burning. There are various ways in which it facilitates your weight loss efforts. Do read on in order to find out.

This tea contains substances that help you knock off a few pounds. Caffeine- it is something which is contained both by tea and coffee. Though coffee contains more caffeine than what tea does, caffeine does render a mild effect. There are numerous studies that have revealed that caffeine accelerates results of exercises in a major way.

Catechins, on the other hand, are anti-oxidants that bolster metabolism as well. Not many are aware of it, but the substances contained by green tea are capable of bolstering the levels of hormones that push the fat cells to break down fat. The fat thus broken down is released into the bloodstream and starts functioning as energy.

The benefit of weight loss tea, however, is not really restricted to its fat burning capacity. There are other merits to be documented as well.

It helps you fight the process of ageing

Fights aging

Those who are consuming green tea on a regular basis can actually make the entire process of ageing delayed. The anti-oxidants contained by green tea, are once again at play here. The antioxidants and the amino acids fight free radicals and are responsible for protecting our cells and molecules from damage. The whole process bolsters healing and of course slows down the process of ageing.

Combatting cancer risks and more

Combating cancer risk

Drinking green tea may also help you combat cancer risks and, of course, lowers chances of other diseases. Let us start off by saying that people who drink slimming tea on a regular basis are less prone to cancer. Talk about the catechins preventing cell mutation, deactivating carcinogens and minimizing the formation and growth of tumors! It not only minimizes the growth of cancer cells but kills cancer cells as well. The natural properties of the weight loss tea help you resist other types of diseases as well. Since fatty substances are broken down easily, your digestive process also improves. It minimizes risk of degenerative diseases as well.

Natural Therapy India is a well-known online directory that is offering comprehensive information about various Weight Loss Tea Manufacturers & suppliers across India. The buyers can directly contact the leading suppliers using this exclusive directory to get Weight Loss Tea at affordable prices.

Article Source: http://EzineArticles.com/expert/Samaria_Thomas/2088942

http://EzineArticles.com/?Weight-Loss-Tea:-Its-Benefits-Explored&id=9705981


The Diet Stops Here – A New Take on Weight Loss

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A New Take on Weight Loss


The Diet Stops Here – A New Take on Weight Loss

The Diet Stops Here – A New Take on Weight Loss
By Hannah Charman

We’ve all tried low calorie diets in an effort to lose weight, often finding that it takes much of the pleasure out of eating and that the pounds pile on again as soon as the diet stops.At a glance, calorie counting makes sense but when you delve deeper it raises a few questions. China is one of the slimmest nations in the world, and yet the average daily calorie intake there is higher than in the US, the fattest nation in the world. We’ve been told for years that a low fat diet is also a low calorie, and low cholesterol diet, and is therefore much healthier for us. Yet having spoken to lots of people who have lived well into their old age about what they’ve been eating, it tends to be high fat foods. We’ve survived for millions of years on a high fat diet, eating a variety of fats essential for healthy brain and immune function, but as a human race we haven’t had a weight problem until the early 50′s, when we started to be told about calorie counting and cholesterol. We were encouraged to eat less meat and fat, and these foods had to be replaced by something else: carbohydrates. Since then the temptation to eat cheap, carb laden foods like bread, pizza, pasta, cakes and pastries has just become too great. You’ve probably noticed the numerous fliers for pizza takeaways, and the revival of bakery programmes on TV which are all responding to our love of sweet and stodgy foods.

In order to reach your ideal weight, you first need a basic understanding of how carbs and proteins are used by your body.

Carbohydrates break down into sugar which we need to give us energy. That’s why our last harvest of the year is rich in berries (sugars) and root vegetables (starchy carbohydrate). When energy isn’t needed immediately, the body stores it as fat, so you would have been able to live off your fat stores throughout the winter when fresh foods were more scarce. Simple carbohydrates are foods which the body doesn’t need to process in order to get your energy – so sugar is a prime example, hence why Lucozade which is full of sugar is marketed as an energy drink. Brown and molasses sugar still contain some chromium and other nutrients which your body needs to convert sugar to energy, so if you’re going to use sugar – go for brown. Complex carbohydrates like those found in fruit & vegetable fibre require a little more effort from your body in order to break them down into sugars, and then either energy or fat depending on what’s needed at the time.

The type of food and amount of time it takes the body to process is calculated into a Glycaemic Load (GL), and apart from the occasional treat, you want to be going for low GL foods like oats, quinoa, apples, and rye bread. Low GL foods tend to be the ones that make you feel less bloated after eating them, so you’ll feel better for it too.

I had personal proof of this when I was 23. In my graduation photo taken when I was 22, I was somewhere between a size 12 and a size 14. Then I moved in with my friend’s mum so that I could save up to go travelling. She very generously charged me only �10 a week as rent, and although I saved up enough within a year, I paid the price. Our daily meals were pasta, pizza, chips, baked potatoes, and other carb rich foods, and I piled on the weight until I was almost a size 20! Once I was back home I joined the gym, totally overhauled my diet (but I’ve never in my life followed a ‘calorie controlled diet’), and got back down to a sensible weight. The carbs had most definitely been the culprit!

So when you eat a high GL food, the body quickly breaks it down into sugar and pushes it into your cells using insulin from your pancreas. Your cells then use it to create energy, which gives you a quick lift but also lowers your blood sugar again soon afterwards (because the sugar has moved from your blood into your cells). That leads to you feeling hungry, grumpy, shaky, craving sugars, caffeine, nicotine, or something else to pep you up again. Over a period of time it also exhausts your pancreas and your adrenal glands, which has a permanent negative impact on your health and your longevity. It also leads to insulin resistance and Type 2 diabetes, which thankfully with quite a lot of effort is reversible – but really it’s best not to go there in the first place.

Next, we need to understand protein. Protein is used by the body for lots of different things, including building muscle and connective tissue, and collagen to stop us getting wrinkly! It also makes antibodies and hormones so it’s important to have a good variety of proteins, preferably from animal and vegetable sources in your diet. That way your body can take its pick from the amino acids which make up the proteins, and reassemble them according to its needs at the time.

You have more stomach acid first thing in the morning than at any other time of day, which is your body’s way of saying that you need to include protein in your breakfast (‘pro’ means ‘first’). If you exercise after a protein & low GL carb meal, you will start to burn off your fat stores because you haven’t eaten enough carb to keep you going. We tend to make the mistake of having just cereal or toast for breakfast (or worse than that, no breakfast at all) and then sitting in the car and at our desk for the rest of the day. Those sugars have not been needed so the pounds start to pile on. Don’t be fooled by the clever marketing -you need a combination of dense protein (milk on cereal doesn’t count) and some carbohydrate for your first meal of the day, so you could try:

Rye bread toast with any of these: Eggs, cheese, ham, mushroom, bacon, sardines, mackerel, haddock.

Quinoa porridge (quinoa is a high-protein grain) made with apple juice (which has a low GL)

A full English breakfast (high-quality ingredients though please), with 1 slice of brown/rye toast.

As well as helping you to manage your weight, it will help you to feel fuller for longer, so less likely to grab any crisps or chocolate before your next meal. You’ll also find it easier to concentrate as your brain is being fuelled properly, which is why it’s really important to feed your children the same way.

If you’re one of those people who either doesn’t have the time or the stomach for breakfast, you still need to find a way of getting something down you before you start your day.

Even a handful of nuts with some dried fruit would be better than nothing. Another alternative is to combine protein and fibre drinks so that you get a good balance of protein and carbohydrate, and you can mix in any fruit, crushed nuts or other ingredients if you like. We have one called SynperProtein which is made from soya protein and contains all of the essential amino acids our body needs. It comes in chocolate and vanilla flavours and has extra vitamins and minerals added besides the soya, however, it’s not suitable for everyone. There is now considerable research into the effects of unfermented soya on the body which although controversial, raises concerns about its use during preconception, pregnancy, and breastfeeding. It should be avoided by anyone suffering from hypothyroidism as well, as it will tend to make matters worse. On the plus side, SynerProtein is especially useful if you are:

  • Vegetarian or vegan – it provides a complete protein with added nutrients in a vegetable base, with no animal ingredients.
  • Approaching or going through menopause – it contains high levels of phyto oestrogens, the precursor to oestrogen which is useful in keeping your hormones balanced.
  • Convalescing after illness or a stay in hospital.
  • Not already on a very healthy diet – junk foods and intensively produced meat/animal products tend to contain very poor quality protein, and so protein deficiency is becoming more and more common.

Then you can combine SynerProtein with TNT, which is our fibre drink. Each serving gives the equivalent fibre of 1kilo of fruit & veg, and it does wonders for your energy levels as well as your digestion. Fibre is mainly carbohydrate, so by combining the two you are getting both slow and fast releasing energy, feeling fuller for longer and giving yourself a perfect start to the day. We’ve heard a number of anecdotes from people with Type 1 diabetes who say that they need less insulin when they combine SynerProtein with TNT than when they use either one on its own. Since you need insulin to push sugar into your cells in order to make energy, this makes sense – their blood sugar levels are being levelled out by using both slow and fast releasing foods.

So blood sugar balancing is the order of the day if you want to stay slim, and here are a few golden rules for reaching your ideal weight:

1. Start with a Detox

Start with a Detox

It’s safe to say that our modern lifestyle has meant we’re all riddled with toxins. There are now 80,000 chemicals in the world, many of which end up in our cosmetics, household cleaning products, foods, tap water and medications. The safest place your body can keep toxins is in your fat stores, so it’s not going to want to give up any mucky fat until the toxic load has gone down a bit. Detoxing is great if you’re reasonably well and not pregnant or breastfeeding.

2. Eat 6 small meals a day, or 3 larger meals with 2 healthy snacks.

Eat 6 small meals a day, or 3 larger meals with 2 healthy snacks.

Not being able to stomach breakfast in the morning is a sign of blood sugar imbalance which can lead to insulin resistance and Type 2 Diabetes if it’s not caught early. It’s the fastest growing disease in the world at the moment, so please don’t join in!

Your breakfast and lunch can include a little bit of ‘stodge’ like bread or pasta, but try and lower the amounts on days when you know you won’t get much exercise afterwards to burn it off. Dinner should always be stodge-free, and pudding-free – sorry!

Snacks should be low GL fruits like apples, pears, and berries with a few nuts.

This will take some planning and you’ll probably need to gather some recipes for inspiration, but it will all turn out to be worthwhile.

3. Ditch the white – go for brown.

Ditch the white – go for brown

That applies to everything which comes in both colours, including sugar, flour, pasta, and rice. If it’s white, it’s been heavily refined and virtually all of the nutrients have gone. The brown version is much better for you and slower to digest.

4. Exercise

Exercise

Exercise is the only way you’re going to burn off your fat, so it needs to be done every day to the point where you’re too out of breath to speak. Choose something you enjoy and can fit easily into your day. Here are a few ideas courtesy of the NHS:

http://www.nhs.uk/Livewell/fitness/Pages/free-fitness.aspx

5. Always combine a little bit of protein with low GL carbohydrate

low GL carbohydrate

Fish with rice, meat with salad, cheese with oatcakes, nuts with dried apple or berries – you get the idea.

6. Cut your stimulants right back

Cut your stimulants

Caffeine, sugar, nicotine and alcohol are all stimulants and to cut a long story short, they make you fat. Keep your caffeine drinks limited to 2 a day, after eating, and alcohol once or twice during the week. Replace your drinks with plenty of mineral water and herb teas.

7. Curb your cravings

Curb your cravings

A craving for fatty foods indicates a need for more Essential Fatty Acids, and a craving for chocolate is often down to being short of Magnesium.

8. Supplement for success

Supplement

Even tiny deficiencies in the fat burning vitamins and minerals can hamper your efforts to shrink, so start by taking a good multivitamin/mineral

9. Eat in silence

Tricky if you’ve got kids, but I went on a retreat recently where all meals were eaten in silence. I felt full after only a few mouthfuls and soon realised why all the monks were so slim despite being well fed! It’s amazing how distraction makes us lose touch with our enjoyment of food and the feeling of satisfaction we get from eating. You can always have a natter once you’ve finished eating.

10. Look at other possibilities

If all of this doesn’t work for you, it’s time to look at why. An under functioning thyroid will make it very difficult to lose weight, as will insulin resistance problems like Polycystic Ovarian Syndrome (PCOS), psychological/emotional issues, and food intolerances. Don’t be too disheartened if you’re struggling – just get in touch and we’ll do our best to help.

Don’t be too disheartened if you’re struggling. Get in touch and we’ll do our best to help. Visit us at http://www.physichealth.uk to book your free consultation.

Article Source: http://EzineArticles.com/expert/Hannah_Charman/2332020

http://EzineArticles.com/?The-Diet-Stops-Here—A-New-Take-on-Weight-Loss&id=9613815


Bristol Woman Sheds 12 Stone To Turn Her Weight Around

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Clare at her biggest, enjoying a bbq, with her friend Tracey, in September 2013 (Collect/PA Real Life)

Bristol Woman Sheds 12 Stone To Turn Her Weight Around
written by: prettykitty

Here’s one of the more inspiring weight loss latest news we all can rally behind in- a woman decided to lose 12 stone in an effort to live a healthier lifestyle.

A Bristol woman who was forced to sleep in the lower floors of her house because she was so overweight has undergone a miraculous transformation. She was sleeping on her couch for 4 years until she decided it was time to lose weight.

Clare Sims couldn’t climb the stairs of her Bristol home. The 40-year old woman then decided to lose 12 stone and get back into shape. She was at her heaviest, weighing in at a massive 27 st, 10 lb. Clare wore size 32 shirts and dresses.

This Bristol woman one day discovered that she was unable to climb the flight of stairs leading to her bedroom. The only option was to sleep on the sofa with her husband Shane. The 37 year old spouse sometimes accompanies his wife by sleeping in the floor just right beside the couch.

Clare Sims then lowered her body weight in a fierce regimen of diet and exercise. The mother of four has gone on and shed an astounding 12 stone’s worth of excess body weight. She now fits and is comfortable wearing size 14 clothes.

Clare Sims said in an interview that she really struggled with her weight. She was unable to leave her home in Bristol during her heaviest time. Normal seats presented a huge problem. She was barely able to fit and sit on chairs that had sides. The lowest point was when she was finally restricted to the ground floor of her house, unable to climb the flight of stairs to the second floor.

Clare said her body ached all over, and she knew her health was failing her. In short, she reached rock bottom.

Then, instead of giving up, she decided to take the challenge of losing weight head on. Clare decided it was time to change. Doctors offered to put in a gastric band to control the obesity, but she declined. Clare said it was she who get herself into the mess, and it was high time that she climbed out of it.

Clare’s children

Clare’s children- namely Phoebe, 8 yrs old, Lily, 11 yrs old, Alex, 16 yrs old and Kayleigh, 18 yrs old are all happy about how their mother decided to shed off the extra stones. The mother of four confided that her weight problem started when she was in her 20’s.

She had been in a really difficult time in a relationship then. The only solace she had was food, and she ate huge servings to cope with the stress. On any given day, Clare was known to gorge on chocolate biscuits, bread and crisps. She did not eat anything healthy such as fruits or vegetables at all. Moreover, Clare was known to eat several fatty takeaways twice or more per week.

Clare admitted that she could put away an entire loaf of bread back in the days. She estimated that she was taking in more than 5,000 or 6,000 calories per day. The binge stress-related eating continued on until she broke the relationship and met her current husband Shane.

When Clare met Shane around 14 years ago, she weighed in at around 17 st 10 lbs. The problem really didn’t stop, because she continue to eat and gain weight. The Bristol resident mentioned that during her time with Shane, she continued to accumulate “happy weight” as her relationship continued. Her husband Shane never mentioned anything about the extra stone her size. Clare says that her husband is amazing and he accepted her as she was. But she didn’t start watching what she ate, partly due to the fact that she was happy and in a blissful relationship state.

Clare’s health took a dive in 2009. She was diagnosed with pneumonia, which then prompted the trigger for asthma. That started a back and forth trip to the hospital for a number of growing health concerns. Clare regularly went to appointments and battled one chest infection after another. She even had a dangerous asthma attack when she and her husband Shane were away on romantic vacation on the Bournemouth area. This happened in April of 2014.

Paramedics raced Clare to the Frenchay Hospital and promptly placed her in a coma state. She had to recover her health to less dangerous levels before being released. Clare then thought that she had been allowed a new lease in life. It was her chance to turn around and strive for a healthier lifestyle. The 40 year old woman said she was feeling really low before the asthma incident in Bournemouth. The illness was taking its toll on her health, and her size was affecting both her emotions and her self-confidence.

When she woke up after the coma she felt great. It was like she had been provided a second chance to live her life. Clare mentioned that she was on an exercise regimen before then, but it only lost her 2 stone so far. Clare said the doctors told her the asthma attack could have been fatal. This was all she needed to turn around and decide she’d had enough of her weight.

Clare joined the local Weight Watchers group after the incident to get a headstart in losing weight. With the support of her 4 children and her husband Shane, she started a slow but steady regimen to put away those stone she’d been carrying around for years. At the careful eye of her Weight Watch leader, the pounds started to melt.

Clare now measures 15 st and 10 lbs

She said the weight loss numbers fluctuated. In a week, she could lose only 1 pound, but the next she had shed 11. The Bristol resident remembered feeling a rush of exhilaration everytime she was measured and she knew she lost significant weight. Clare then joined a gym which she visited 3 times per week for a full body workout. The exercise consisted of weights, rowing machines, cycling and working on the treadmill. She changed her diet, swapping fatty snacks and takeaways for healthier home-cooked meals.

Clare now measures 15 st and 10 lbs, and her confidence is at an all-time high. She can now climb the stairs to her bedroom and do the things without worrying about her weight. She even plans to spend a day at the Alton Towers to enjoy some rides. She now shares her bed with loving husband Shane.

Clare says that anyone can shed weight if they do it a day at a time. She presented a challenge that if she was able to do it, then anyone can also do the same.

Six Ways Stairs Can Boost Your Health

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Six Ways Stairs Can Boost Your Health


Six Ways Stairs Can Boost Your Health

Six Ways Stairs Can Boost Your Health
By Victoria Fisher

Did you know that regularly using stairs could save your life? Studies show that climbing just eight flights of stairs a day can improve your health and lower your risk of early death by as much as a third. So popular has this form of exercise become that you can even get free smartphone apps to count the number of steps you climb and record how many calories have been burned off.

Here are six ways that climbing stairs on a regular basis can benefit you:

1. Builds bone and muscle strength

Stair climbing is basically a more strenuous form of walking. Because you have to pull against gravity, it demands greater effort, so you get more of a workout. The exercise is great for your body, increasing your bone density, strength and muscle tone – so the likelihood of developing osteoporosis is considerably reduced.

2. Helps your heart

By raising your heart rate, stair climbing helps prevent blocked arteries and high blood pressure. This boost to your cardiovascular system lowers the risk of succumbing to serious conditions such as heart disease, diabetes and vascular dementia.

3. Aids weight loss

This surprisingly vigorous form of exercise actually burns more calories per minute than jogging. And the good news is that the heavier you are, the more calories you will expend. Even when you go upstairs at a normal pace, you’ll use at least double the amount of energy than if you were walking briskly on level ground – so you may soon find your waistline shrinking if you use the stairs regularly.

4. Relieves stress

Going up stairs will also improve your mental state, as the physical exertion releases pain-killing endorphins – the feel-good hormones that release tension and give your spirits a lift. The regular exercise will raise your energy levels, making you generally feel better about the world.

5. Fits in with busy lifestyles

Unlike going to the gym, climbing stairs is convenient, flexible and time-efficient. You can begin with just one or two flights if you like, and increase gradually. Even if you’re a busy commuter, you can use staircases in public places such as train stations, office buildings and multi-storey car parks. Of course, unless you live in a bungalow or ground-floor flat you will also be able to practise in the comfort of your own home.

You don’t have to be a fresh-air fiend to enjoy climbing stairs. No special skills, sporting ability or training is required – and you won’t have to share a sweaty changing room with strangers.

Because stair climbing is relatively easy to build into your life, you should be able to incorporate it into your routine without too many problems. Regular exercise can make a real difference to people’s long-term health, so finding an activity that you are able to sustain over the years will be invaluable for your fitness levels.

6. Costs nothing

One of the best things about stair climbing is that it’s free. No sports club fees or gym subscription, no equipment or special clothing to buy… it’s just you, and as many steps as you feel able to tackle.

A few tips…

So, which types of stairs are best for climbing? Any long flight of stairs provides the opportunity for a good workout, although some are better than others. Wooden stairs are more comfortable than metal or concrete ones as their treads provide more shock absorption, and carpeted staircases are better still. Curved stairs are just as good as straight ones for providing exercise. Even loft stairs and space saver staircases have their uses, as long as you hold on to the handrail and don’t try to go too fast. If you have to use an escalator, walk all the way up it. As the steps are deeper than those in an average staircase, it will still do you good.

Aim for between three and five stair-climbing sessions a week to get the most from your new regime. If you’re not used to exercise you should start slowly, perhaps just climbing for five or 10 minutes at first. You can work up to 30 minutes or even an hour eventually, if you feel confident.

Can anyone exercise this way?

People with knee or hip problems are not advised to climb stairs unnecessarily as the stepping action can aggravate their condition. This is particularly true when going down, as the joints come under extra strain. Anyone concerned about their health should have a word with their doctor before going ahead.

Take a look at https://www.pearstairs.co.uk/ for useful information on different types of staircases and stair parts. You might also be interested in a study carried out at Roehampton University, London, which provides greater detail on the effects of stair climbing – see http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0051213.

Article Source: http://EzineArticles.com/expert/Victoria_Fisher/2348554

http://EzineArticles.com/?Six-Ways-Stairs-Can-Boost-Your-Health&id=9682713


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