What does 30 minutes of walking a day do for you?

What does 30 minutes of walking a day do for you?

September 18, 2021

In addition to ensuring a healthier body, exercising can prevent many diseases. The World Health Organization (WHO) considers a sedentary lifestyle as the fourth largest risk factor for death in the world, but not everyone has the time or money to, for example, attend a gym. On the other hand, walking is a simple, easy and suitable alternative for all ages. Discover the benefits that just 30 minutes of walking a day can do for you!

Walking every day prevents and reduces the risk of death from chronic diseases

It is estimated that about 50% of adults do not practice the level of physical activity recommended by the WHO. People who perform at least 30 minutes of moderate physical activity daily, such as walking, have approximately 30% less risk of developing chronic diseases.

According to the Ministry of Health, three out of every 100 deaths recorded in 2017 in the country were related to sedentary lifestyles. In addition to ensuring a healthier body and mind, walking every day also prevents Chronic Non-Communicable Diseases (NCDs), which are related to being overweight, such as diabetes and hypertension , cardiovascular disease and even some types of cancer.

Hiking Helps Heart Health

The Heart Institute recommends walking for adults, seniors and patients with diabetes and heart disease. During a walk, the heartbeat is stimulated and there is an increase in the size of blood vessels - they become more relaxed and lower blood pressure. The activity performed daily is able to strengthen the heart and improve circulation, in addition, it helps the organ to work with less difficulty and the arteries with less strain.

Walking reduces the risk of developing depression

Recent studies claim that active people, that is, who practice physical activities on a daily basis, are less likely to become depressed. A 30-minute walk releases hormones such as endorphins and serotonin, which are responsible for a feeling of well-being and good mood. Stress and anxiety can also benefit from the practice.

Walking contributes to your quality of life

A physical activity routine impacts your entire life. In addition to helping to prevent serious illnesses, it is scientifically proven that exercising also contributes to a more peaceful sleep, weight control and leaves you in a better mood. In other words, it's an extra dose to offer you more quality of life .

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How to keep diabetes under control?

How to keep diabetes under control?

September 08, 2021

The diabetes is a metabolic disorder in which the body does not produce sufficient insulin, the hormone responsible for controlling blood glucose. With the lack of the substance, the diabetic patient suffers from an increase in the level of glucose in the bloodstream, which is what we call hyperglycemia. According to the Ministry of Health, an estimated 9 million people have diabetes, and unfortunately this is a number that only grows each year. So what can you do to keep diabetes under control? We have separated some tips that can help with the problem.

Avoid the consumption of sweets and alcoholic beverages

The recommendation of the World Health Organization (WHO) is that sugar intake does not exceed the limit of 5% of total calories ingested per day. Thus, the consumption of sweet foods is not totally prohibited, but it is something that should be avoided because it can significantly raise the blood glucose level and increase the risk of complications from the disease.

In addition, excessive alcoholic beverages are another concern for diabetics, because liver overload also influences blood sugar regulation, causing changes in insulin production and may trigger hyper or hypoglycemia. The maximum amount of alcohol that a diabetic should ingest corresponds to 2 cans of beer with 5% content, a glass and a half of wine with 12% or a dose of distilled beverage with 40% alcohol.

It is important to respect meal times

Not all people are able to follow a routine with specific meal times, but in the case of diabetic patients this is essential. Spending more than three hours without eating ends up overloading the body and causing hypoglycemia, which can lead to loss of consciousness (fainting). Therefore, the ideal is for diabetics to have at least three large and complete meals - breakfast, lunch and dinner - with small snacks between them, with an interval of 2 to 3 hours.

Weight control is necessary to keep blood glucose stable

Overweight or obese patients often have impaired blood glucose control, regardless of the type of diabetes. The reason for this is that the accumulation of body fat directly affects insulin production, leaving the person debilitated and more likely to develop other serious comorbidities, such as hypertension , cardiovascular disease and even stroke. To avoid this type of problem, the recommendation is to maintain the ideal weight range according to the age, sex and height of each patient, so that the body mass index (BMI) does not exceed 25kg/m².

The practice of physical activities helps to keep diabetes under control

The benefits of incorporating physical activities into your routine are countless: in addition to helping with weight control, the practice also improves blood circulation and lowers blood fat levels. In the case of diabetics, it is important to talk to the doctor before starting any type of exercise to understand what the ideal activity is. If it is not possible to include very intense physical exercise in your daily life, it is also possible to make small choices that make all the difference, such as choosing to walk instead of driving a car and climb the stairs of your building. Don't forget to check your blood glucose level before and after exercise.

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