GET ACTIVE

Regular exercise brings down blood pressure, makes heart pumping more efficient and reduces insulin resistance ,which can lead to heart attack  and stroke.Even little can mean a lot .Ten minutes` dancing a day, for instance ,can burn off about a quarter kilo in weight a month.
The following activities can increase your daily exercise time by 40 minutes or more while barely changing your routine :

1. take at least two flights of stairs for up to three kilos of annual weight loss 
2.  Fidget.It burns 350 calories a day.
3. Have meetings standing up or walk around when on the phone.
4. Keep your hands busy by,say,knitting while watching TV.
5. Stand up,stretch your arms to the ceiling and rise up and down on your toes ten times once every hour while working at your desk.

Health experts say you should walk from 10,000-12000 steps a day(up to two hour's worth at normal speed).That sounds a lot, but even very sedentary people walk 3000 steps and other activities can count towards your tally,One minute's cycling equals 150 steps ,for example,while one minute's swimming is 96.
Increase your effort by walking or riding uphill twice a week ,going for for walks with someone  faster than you or over rougher terrain ,like sand or grassy fields .Other physical hobbies can also help  .Golf uses up to 374 calories an hour,tennis 476 ,swimming 544 and cricket 654 .A British Medical Journal study even found that users of sports games on will consoles could lose 13 kilos a year.
Stretch whenever you can.It promotes circulation  and encourages efficient nutrient transport  in muscles .Strength training also gives your heart a real workout.Try five minutes a day lifting dump bells-up to 10 kg for women and 15 kg for men .


(Speak  to your family doctor before making major changes to your health regime) 
Location: Kerala, India

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