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5 Incredible Benefits of Brisk Walking

Taking a brisk walk in the morning could keep you away from obesity, stress and other chronic diseases. If you don’t like running or any high-intense exercise, then brisk walking is for you. It is one of the easiest and affordable ways of losing those extra kilos. Walking not only reduces weight but also controls your blood pressure and keeps you fit and active.

In fact, the government of Queensland has started a health promotion program, which is known as 10,000 Steps, to monitor daily physical activity levels while leveraging step-counting pedometers. People across Brisbane, Sunshine Coast, Gold Coast, Townsville, etc. can sign up for free and use this app to track their steps and minutes of physical activity.

If you don’t believe in the strength and weight training exercises, then start walking fast every day. Below are the five incredible benefits of brisk walking that will improve your health and lifestyle.

Reduces Fat

Rates of obesity have been increasing among Queenslanders for several years. According to ABS statistics, around 63.6 per cent of adults are obese or overweight. The challenging of combating unhealthy weight gains has become a global issue. If you are serious about reducing your weight, then start brisk walking every day.

Walking fast for 20 to 30 minutes can help you lose weight. According to a survey, every minute of a brisk walk in an entire day could reduce the risk of obesity by 5 per cent. It circulates your blood and helps you shed body fat.

Tip: Replace burger, pizza, donuts and other junk food with the foods that work wonders in losing weight.

Improves Mood

Research revealed that regular walking relaxes your nervous system and controls your anger and hostility. When you take a brisk walk for 10 minutes, you will feel a sense of relief, which in turn, boosts your mood while helping you feel connected with nature.

Tip: Ask your friend or partner for a company while going out for a fast walk.

Combat Cardiovascular Problems

Most of the people in Brisbane are suffering due to cardiovascular problems and other heart diseases. However, according to the research, walking fast for 20 minutes a day can cut the risk of heart disease by 30 %.

It is good to avoid personal vehicles and use public transport. Other than that, it is advised to minimise the consumption of alcohol if you want to get rid of unwanted cardiovascular events.

Tip: Maintain a healthy lifestyle if you want to live a quality life with your family.

Increases your Immunity

Around 40 to 50 minutes walk a day can increase the number of immune system cells in your body, which increases your stamina and lets you fight with cold and cough. In short, brisk walking for half an hour could reduce the chances of getting sicker by 40 %.

Lowers Blood Pressure

If you have a problem of high blood pressure, then brisk walking would be an ideal solution for you. A 10-minute walk a day could lower your blood pressure and encourage you to stay fit and stronger.

Endnote

So, what are you waiting for? Pull up your socks and tie your shoe lays because brisk walking is the right way to start a good and healthy life.

5 Best Foods that Work Wonders in Losing Weight

Unhealthy weight gains or obesity has emerged as one of the major public health issues in Queensland. Being overweight increases the risk of various chronic diseases such as high blood pressure, cardiac attack, depression, diabetes, respiratory disorders and also reduces life expectancy. The Government of Queensland is focusing on improving the health rate across Gold Coast, Brisbane, Sunshine Coast, Townsville, Cairns, Port Douglas, Mackay and other major cities.

Even, The Australian Dietary Guidelines give advice on eating right and healthy food. The guidelines encourage people to adopt right eating habits for a long and healthy life. If you are concerned about achieving a healthy weight, then it is good to make a few changes in your daily routine. You can start going to the gym or engage yourself in intense cardio exercises, but don’t forget to eat healthy food. Always keep in mind that well-proportioned diet is very imperative if you want to lose your weight.

Instead of going on a starvation mode, you can eat those foods that are high in fibre and low in fats. This will keep you full longer and help you in achieving your weight-loss goals and help you adopt a healthy lifestyle as a student.

Below are the five best foods that are an excellent source of proteins, good carbs and vitamins. They are low in calorie so you can try them to boost your metabolism in your weight-loss journey.

Avocados

These are rich in monounsaturated fatty acids, potassium and dietary fibre, which can help you stay fuller for longer. In Brisbane, people prefer eating avocados to reduce those extra pounds. Since avocados are high in calories, you can add a small portion of it to your salad or sandwich to make your nutrition-packed meal.

Beans

All types of beans are high in fibre and also help you feel fuller throughout the day. You should include beans and legumes in your diet because it aims at lowering blood pressure and also reduces the risk of cardiovascular diseases because they are low in calorie and high in protein.

You can prepare soups, salads using different forms of beans.

Salmon Fish

Salmon is a great source of high protein and also provides omega-3 fatty acids (also known as good fats). People who eat salmon fish tend to lose more weight because they feel more satisfied in controlling their appetite. So, instead of doing crash dieting, you can eat something delicious without gaining any pound.

Tip: If you are taking vitamin and mineral supplements, then it is good to seek advice from a professional doctor in Brisbane.

Eggs

Egg whites are one of the best foods that can help you get rid of extra weight. You can lose your fat while eating eggs. Why? Because they are rich in proteins and vitamins and eating high-protein breakfast ensures quick weight loss.

According to a study, eating eggs for breakfast tend to reduce untimely hunger pangs and helped them eat less throughout the day.

Fruits

A bowl of fruits not only gives you a sweet treat but also help you reap maximum benefits of antioxidants and fiber. In fact, it is good to limit the intake of food containing added sugar, salt and saturated fat. Instead, include fruit as a part of a healthy diet to combat obesity or overweight issues in Brisbane, Queensland.

How to Adopt a Healthy Lifestyle if you are Studying in Brisbane?

Brisbane, a capital city of Queensland, Australia, is one of the best student cities in the world. In fact, Queensland is also known as the Sunshine State of Australia. Being a land of the Queensland University, Brisbane hosts the world’s best colleges, educational institutes and professional schools for both domestic and international students. Another best thing is that this city is developing some of the best student-friendly accommodations that are perfect for those who have migrated to Brisbane for further studies.

However, despite the spectrum range of extracurricular activities for quality lifestyle and relaxation, the students are dragging towards a stressful life. It is because of irregular schedules, bad food choices, late nights, work commitments, etc. – all these take a toll on your budget.

Luckily, here are some fantastic tips that will help you head towards a healthy lifestyle while studying in Brisbane. Let’s get started!

Follow a Healthy Diet Plan

Most of the international students pursuing their higher education in the cities like Brisbane, Gold Coast, Perth and Melbourne don’t get enough time to maintain a balanced diet. They usually rely on junk food or preserved items. This is one of the main reasons why they fall sick or drag towards a lousy lifestyle.

In order to maintain a healthy lifestyle, you need to follow a healthy diet plan. If you don’t get time to cook your morning meals, you can use dinner leftovers or wake up little earlier to make something healthy like a sandwich.

Tip: Try to eat a balanced diet that comprises of all the necessary nutrients, including vitamins, proteins, carbohydrates, and fat. Make a habit of eating fruits and green vegetables on a daily basis.

Workout Daily

This doesn’t mean hitting the gym daily and lifting heavy weight. A brisk walk or stretching exercises are great workouts that can help you reduce the stress of your studies and help you start a well-maintained and healthy lifestyle.

Instead of using a personal vehicle, it is good to take public transport to the class. You can also make a group of your friends for a routine workout.

Tip: If you want to lose some weight without going to the gym, then must try Pilates. You should know why Pilates is a great workoutfor reducing body fat.

Say No to Late- Night Studying

Late-night studying is a common practice in hostels. But waking up late at night is not at all good for your health. It not only increases your stress level but also restricts you from getting the most out of your potential.

If you have recently relocated to Brisbane, Queensland to fulfil your professional goals, then it is good to adapt your present routine as soon as possible. Try to sleep at least 7-8 hours, especially if you have the stress of getting good scores.

Tip: Keep a schedule of your assignment due dates so that you can finish it at least a week before the final submission date.

Conclusion

Staying healthy and physically fit can be challenging for students. Whether you are studying in Brisbane or Sunshine Coast, try to maintain a healthy lifestyle. You can quickly achieve your fitness goals if you follow a healthy diet, exercise daily and sleep at least 8 hours a day.

How to Shred Body Fat without Losing Muscles?

According to the ABS statistics, 63.3 % of people in Queensland are suffering from obesity. While 33 per cent doesn’t even realise it, more than 20 per cent are at risk of being overweight. Busy schedules, bad eating habits and lack of health awareness are some of the key reasons why Queenslanders residing in Brisbane, Gold Coast, Sunshine Coast and Townsville are driving towards unhealthy lifestyle.

There is always a myth that losing weight is all about leaving food or doing intense exercise. If you are doing this for a long, but the results are zero, then you must change out your workout regime.

All you need to do is to adopt a healthy diet and regular exercise habits to reduce the percentage of body fat without losing muscle. If you are concerned about how to achieve the desired results, have a look at a few tips that will help you reduce body fat while building your muscle.

Engage in Slow Aerobic Cardio

Cardio Training is one of the major aspects when it comes to losing fat. But, it is recommended to do moderate aerobic cardio exercises if you want to maintain all your muscles. You can either engage in brisk walking or walk on the treadmill at an incline. Cycling and Zumba is also a fantastic form of slow aerobic cardio. Make a habit of half an hour fast walk in the morning. There are incredible benefits of brisk walking while reducing body fat.

This promotes more blood circulation to help you clear metabolic waste and lactic acid. It also improves recover between sets and shows better results.

Eat Lean Proteins

Most of the people in Brisbane try to lose their weight by starving themselves. This is a wrong approach because your body needs an excellent source of nutrients like lean proteins while losing fat and gaining muscles.

Since proteins take more energy to digest than fat or carbohydrates, make sure you eat the right amount of proteins such as lean meats, eggs, salmon fish, nuts, pulses and quality supplements.

You can hire the best dietician in Brisbane, Queensland if you want a custom-made diet chart for losing those extra pounds.

Focus on Core Strength Training

Professional gyms in Brisbane, Gold Coast, Sunshine Coast and other cities of Queensland focus on providing a combination of cardio and strength training. This includes lifting heavy singles, doubles and triples to strengthen your muscles. When you lift weights, the speed will shift from Type I to Type IIb muscle fibres, which in turn, increases your ability to gain muscles.

Add Carbs in Post-Workout Foods

Most of the people completely eliminate carbohydrates from their diets. This won’t help you reduce weight. In fact, this could lose your muscles. You need carbs if you have lifted heavy weights.

After doing your core strength training, eat a good source of carbs such as baked potatoes, sweet potatoes, brown rice, etc. to rejuvenate your damaged muscle fibres.

Sleep At least 8 Hours

Recovery is as important as your exercises, especially while reducing body fat. Make sure you sleep at least 8 hours a night to let your muscles recover and rebuild.

Endnote

Keep these tips in mind while shredding your body fat. This can help you restore your muscles and help you achieve your goals quickly and efficiently.

Why Pilates is a Great workout?

Pilates is an innovative, exciting and fun-loving exercise that improves posture and flexibility of a body. It is a new form of workout that can make you feel elated, relaxed and bring you back in shape.

If gym seems a challenge for you, then you should head towards Pilates. It is one of the most popular exercises in Brisbane, Queensland. People, especially women love practising new postures to improve their flexibility and inner wellbeing.

In fact, 2 million of people in Queensland considered themselves to be in good health. Those who exercise daily and eat healthy food are happy and healthy. You can also achieve a good lifestyle and a beautiful body if you do Pilates on a daily basis.

Let’s have a look at reasons for why Pilates is a great workout these days:

Boosting Core Strength

Pilates is great for improving core strength. Since core muscles work as an elastic band around your body, make sure you tighten them to achieve stronger posture. It directly targets your core, and you can also see strength gains in both your arms and legs.

And the best part is that this workout allows you to use your own body weight to make your muscles stronger. So, you have full control over your body while transforming from one position to another.

Tip: You can try new positions/movements once you master the art of Pilates.

Reduces a Chronic Back Pain

A customised set of Pilates exercises can help you prevent and reduce the chronic back pain, including the lower back pain. A strengthened core supports your back and helps you learn good alignment. This provides stretches for tight back muscles, which in turn, decreases back pain.

You can join the best Pilates classes in Brisbane if you need to revamp your boring life while reducing your back pain.

Tip: Support your back by tightening your abs during Pilates exercises. This will help you attain better posture or position.

Build your Glutes

Pilates work wonders when it comes to strengthening the glutes muscles. Instead of spending hours in the gym, you can provide a perfect shape to your butts by doing Pilates workout. This form of exercise focuses on isolating and tightening your Glutes (including gluteus maximus, the gluteus minimus, and gluteus medius). You should also find out the right ways to shred body fat without losing muscles if you are suffering from obesity.

Tip: Make sure you exercise under the supervision of Pilates expert if you want to achieve better results without any injury.

Releases Stress

Pilates can also help you release stress. It uses fluid movements of the body to improve strength and provide flexibility. These intentional movements can reduce your stress and give you a better state of relaxed mind and body.

People across Brisbane need stress buster workout sessions, and Pilates is a great source of attaining the perfect body and relaxed mind.

Conclusion

Pilates is a super-amazing and effective way of achieving stronger muscles and flexible body. This form of exercise can strengthen your core/abdominal, back and glutes muscles to a great extent.

Exercises To Enhance Your Core Strength

What’s better than performing the exercises regularly? Well, doing them accurately!

According to the latest AIHW report, November 2017, 2.6% of the total disease burden in Australia (using 2011 data) was due to physical inactivity. It’s never too late to start exercising and at the same time, knowing how to utilise the maximum potential is equally essential. To accomplish this, you have to begin undeviatingly. And for that, all you need to do is – enhance your core muscular strength!

What are the core muscles?

Core muscle group includes –

  • Major core muscles: Pelvic floor muscles, internal and external obliques, transversus abdominis, multifidus, rectus abdominis, sacrospinalis (especially the longissimus thoracis), and the diaphragm.
  • Minor core muscles: The gluteus maximus, latissimus dorsi, and the trapezius muscles.

The thumb rule that applies to all the core exercises it that you need to keep the abs tight and tensed. Also, don’t forget to identify your limits before exerting yourself beyond a point.

Advantages of core strengthening:

Strengthening the core muscles benefit us by promoting the overall body stamina and endurance to perform exercises with ease and efficacy. By emphasising the core, you become less susceptible to injuries, poor posture, early fatigue and muscle injuries.

The best moves to building a strong core:

Plank/plank variations: Planks are most suited to the beginners, and it only gets easier to extend your limits with practice.

  • The plank can be made more stringent by actively creating tension in the muscles, almost making the body tremble (Russian Kettlebell Challenge Plank).
  • Three-point plank, a modification of the standard plank that is accomplished by moving one point of contact from the floor.
  • Another variant of plank, side plank, is more adapted to build the smaller muscle groups and is more challenging. One can begin with10 seconds on each side and advance.

 

Reverse Crunches: Just the reverse of the regular crunches, reverse crunches are beneficial in toughening the core muscles, improving the posture and achieving permanent weight loss.

TRX Fallouts: If like many others you’re not a fan of using external weights for workouts, rest assured TRX is the best option for you. Leveraging gravity and user’s body weight to perform the exercises, TRX suspension training is a form of suspension training that aims at improving your strength, balance, flexibility and core stability.

Dead Bug: A dead bug when done with precision, accuracy and complete control, essentially becomes your go-to move for building a sound core. Just don’t forget to keep your core taut and braced throughout the exercise.

Hanging Leg Raises: Ideally performed using a bar to hang on to, leg raises can also be done in a children’s park. All you need to know is that you may initially struggle through it, so it’s better to begin by bending your leg and raising knees to the chest and progress. It’s imperative to control the motion and not let the legs swing through the exercise.

While you’re incorporating these fantastic core strengthening exercises to your daily regime, don’t overlook the importance of diet in achieving the perfectly toned body you’ve been targetting.

Tips to Achieve Permanent Weight Loss

With a surge in obesity-linked disorders in Brisbane such as hypertension, diabetes, cardiovascular ailments and orthopaedic conditions, there has lately been a rise in awareness concerning maintaining an active lifestyle and a healthy body weight. It is imperative not only to achieve an ideal body weight but also to support it forever. Weight loss, contrary to popular belief, is not just associated with diet control, but it’s an array of factors that control fat metabolism and ascertain the body weight. Hence, it’s vital to learn about benefits of active lifestyle and what works best for your body before starting your quest for fitness so that you don’t have to struggle with the rebound.

The Most Practical Ways To Stay Fit

Avoid fad diets – It’s a recent trend to follow diet plans that have been glorified by the celebrities, models and prominent personalities. Fad diets like ketone, liquid diet, GM diet etc., are practised by numerous individuals in a bid to shed the excessive body fat quickly and noticeably. However, following them blindly may lead to grave complications like ketosis, kidney failure and various metabolic diseases. Instead, opting for a meticulously formatted diet chart by qualified personnel works better. About 65% of dieters regain their lost weight within 3 years, according to research by the University of Pennsylvania. You don’t want to be one of those. Do you?

Strength exercises – Weight loss is 70% about the right kind of diet and 30% about training. Other than the numerous ways to keep active in Brisbane, there are four types of workouts you may choose from:

  • Aerobic exercise
  • Strength Training
  • Balance Exercise
  • Flexibility/Stretching Exercise

You need to curate the intensity and magnitude of your workout according to your needs. Lifting those pounds in the gym help you develop your core strength while increasing the muscle mass and permanently so. Strength training twice a week for an hour is enough to keep you fit.

Record your diet – Who knew that adding record keeping to your routine could help you fulfill your dream of keeping those body-shaming eyes away forever? Well, pondering over the amount and quality of food you had during the day essentially keeps you aware of the mistakes you’ve been making and devise actions to keep yourself motivated.

Limit the portion size – It’s simple. Just follow the rule of 3. Don’t dine out for more than three times a week. Also, whenever you find yourself in the middle of a situation wherein you struggle to keep yourself from drooling over your favourite dish, stick to small portions. Eating small quantities never hurts. It keeps your metabolism up and roaring!

Add vegetables and fruits to your diet – Never underestimate the importance of flavonoid-rich foods in aiding you to reach your goal weight. Flavonoids not only help you ward off inflammation but also this naturally-occurring compound present in plant sources enhance the nutritional absorption thus keeping you full for a longer time.

Never skip breakfast – It does make a whole world of difference to have your breakfast plates full of healthful components. Keeping you energised during the day, breakfast encourages you to refrain from overeating and overindulging in unhealthy foods.

Endnote :

Chuck the misconceptions you’ve been living with till now. Embark on an exciting weight loss journey and never look back.

Your Complete Guide To Eating Healthy During Pregnancy

Pregnancy is a blissful condition every woman yearns to experience at least once in her lifetime. But at the same time, this phase can bring about a host of doubts and worries as the body undergoes multiple changes in a short span of time.

The period is undoubtedly challenging as it puts the body under various forms of stress – emotional, physical and mental. Not only is it essential for the women to keep their fitness levels at their best while nurturing the baby in their womb, but also it is imperative to eat nutritional food to serve both the mother and the baby efficaciously.

Maintaining an optimum weight and fitness level during pregnancy goes a long way in helping the women combat the various complications associated with it while preventing several others during birth, postpartum and lactation periods. Additionally, it also helps battle every woman’s apprehension to achieve permanent weight loss after pregnancy.

Anaemia, intra-uterine growth retardation, pregnancy diabetes, hypertension, low liquor amnii volume and low birth weight infant, preterm labour are the most prevalent conditions associated with pregnancy.

So, here’s a comprehensive guide to the superfoods that help you nourish your baby during pregnancy while keeping you fit and healthy – pre and postpartum.

  • Vegetables and fruits: Green leafy vegetables like kale, broccoli, spinach, lettuce are an excellent source of vitamins, minerals in proper amounts that help in the overall development of the baby’s body parts and avoid any birth disorders. Minerals like folic acid are essential for avoiding neural tube defects and other growth disorders, and are found in abundance in green leafy vegetables, broccoli, oranges, avocado, or fortified bread and cereals. It is also beneficial for you to incorporate the top foods that boost your immunity in your diet.
  • Legumes: Apart from vegetables, legumes are also rich sources of proteins that help build immunity and maintain optimum hormonal levels during all the pregnancy trimesters.
  • Whole grain foods: It’s best to consume high-fibre grains like multigrain bread, pasta, rice or cereal. Adding fibre to the diet helps prevent constipation which may get more troublesome as pregnancy proceeds due to the additional force exerted on the gut by the increasing size of the uterus.
  • Meat, fish and Poultry: Health Council, Queensland recommends 3 ½ serves of lean meats, poultry, fish, eggs, tofu, nuts/seeds or legumes/beans to deliver the protein requirement of the day. One serving ideally comprises of 65-80g cooked meat or poultry, 100g fish, 2 eggs, or 1 small handful of nuts/seeds. Poultry, red meat and tofu are rich sources of iron and help prevent iron deficiency anaemia.
  • Iodised Table Salt: Although an excessive amount of salt is best avoided, iodised varieties supply the much-needed iodine for preventing goitre and other disorders related to an underactive thyroid.
  • Prevention is always better than cure, so it’s advisable to consume the recommended foods in the right amounts during pregnancy. This not only ensures a healthy growth for the child but also an easy and rapid recovery for the mother.

Top Foods That Boost Your Immunity

“Everytime you eat or drink, you’re either feeding the disease or fighting it.” – Heather Morgan, MS, NLC.

Are you wondering why that annoying cold keeps coming back despite your best efforts to maintain hygiene? Well, you’re not alone. Thousands of individuals from around the world struggle with recurring illnesses every day. A healthy outside starts from the inside and the state of your immune system (your body’s natural defense mechanism) is mainly responsible for your disease-fighting capacity. Hence, it’s crucial to maintain a healthy and balanced immune system. One must learn how to eat healthy during pregnancy and other stressful conditions.

Australia has the highest life expectancy in the world, and the The Australian Burden of Disease Study states that 31% of the disease burden was preventable and due to modifiable reasons. Undoubtedly, your food choice, food ingredients, fitness level and lifestyle decide how effectively your immunity works for you. It’s never too late to embark on a journey towards sound health. It all begins with one thing – including the right foods in your diet. Foods that provide you with the essential nutrients that help you strengthen and maintain your inbuilt resistance to the diseases.

Here’s a comprehensive list of food items to aid you in boosting your immunity:

  • Citrus fruits: Vitamin C is known to tackle the recurring illnesses by enhancing the body’s resistance. Including citrus fruits to your diet such as tangerine, sweet lime, orange, limes, lemons etc. would assist you to stay away from common ailments especially during cold weather. Also, foods rich in vitamin A and E like bell peppers, carrots, kale and fish oils are known to enhance immunity.
  • Eggs: Eggs are the superfoods providing you with the beneficial nutritional elements such as Vit D, K, E and A. Vitamin D is believed to have immune receptors for the proper functioning of the immune system. Eggs also comprise of selenium and zinc that add an antioxidant value to your meal.
  • Turmeric: This aromatic spice is a superfood for a reason. With its fantastic anti-inflammatory and antioxidant properties, turmeric invariably makes it to the list of foods you should never miss if looking for an immunity hike. So, season your meats and cereals with this perfect ingredient and help your body fight against cold, cough, congestions and other inflammatory conditions.
  • Yogurt: To keep the gastrointestinal system working effectively and smoothly, it’s wise to add yogurt to your diet. Not only yogurt serves as a fat-free alternative to several other dairy products, but it also adds the gut-friendly bacteria to your system. Such foods, also called probiotics, uplift the colonies of the good bacteria residing in your intestines that assist in digestion.
  • Almonds: Almonds belong to the most neglected food category – nuts and oilseeds. Known to provide defense against viral illnesses, almonds help fat-soluble vitamins assimilate in the body. Approximately 46 whole, shelled almonds (half cup) serve the daily recommendation for vitamin D for an individual.
  • Tea (green/black): Flavonoids are the naturally occurring components found in plant sources and abundantly so in tea. Green tea retains a copious amount of epigallocatechin gallate, or EGCG, a powerful antioxidant, as it is steamed and not fermented like black tea.
  • Chicken soup: Just another reason to relish that hot, simmering bowl of your favourite chicken soup – it’s the magic ingredients packed in it. Encompassing vitamins A and C, magnesium, gelatin and antioxidants, this delectable dish is a winner in fighting off the viruses.

Bonus: The chicken component renders it rich in amino acids that in turn act as building blocks for producing antibodies to fight diseases.

As the old adage goes, prevention is better than cure. So, don’t ignore the disease relapses and prepare your body for fighting back the noxious organisms by enriching it with these superfoods.