Ample evidence shows that regular exercise is a surefire way to boost longevity, because it lowers the risk of developing a wide range of deadly conditions.

Cardiovascular disease is one of the greatest threats to longevity, for example, but it can largely be prevented by maintaining high fitness levels and following a healthy diet.

While numerous studies demonstrate the health benefits of exercise in general or focus on specific groups of exercise, there is a growing field of research that is shedding a light on the specific forms of exercise that will extend longevity.

One of those studies, published in the British Journal of Sports Medicine, makes the case for speeding up your walking pace.

The study found that walking at an average pace was found to be associated with a 20 percent risk reduction for all-cause mortality compared with walking at a slow pace, while walking at a brisk or fast pace was associated with a risk reduction of 24 percent.

A similar result was found for risk of cardiovascular disease mortality, with a reduction of 24 percent walking at an average pace and 21 percent walking at a brisk or fast pace, compared to walking at a slow pace.

Interestingly, the health benefits were most pronounced in older age groups, with average paced walkers aged 60 years or over experiencing a 46 percent reduction in risk of death from cardiovascular causes, and fast paced walkers a 53 percent reduction.

READ MORE:How to live longer: Can eating an apple a day increase life expectancy? Dr Chris' verdict[INSIGHT]

A fast pace is generally five to seven kilometres per hour, but it really depends on a walker's fitness levels; an alternative indicator is to walk at a pace that makes you slightly out of breath or sweaty when sustained," said lead author Professor Emmanuel Stamatakis from the University of Sydney's Charles Perkins Centre and School of Public Health.

The researchers sought to establish the link between walking pace and all-cause, cardiovascular disease and cancer mortality.

To gather the findings, the researchers pooled together and analysed mortality records with the results of 11 population-based surveys in England and Scotland between 1994 and 2008 - in which participants self-reported their walking pace - the research team then adjusted for factors such as total amount and intensity of all physical activity taken, age, sex and body mass index.

"Walking pace is associated with all-cause mortality risk, but its specific role - independent from the total physical activity a person undertakes - has received little attention until now," Professor Stamatakis said.

DON'T MISSHow toget rid of visceral fat: Following this eating pattern could reduce the belly fat[TIPS]How to live longer: Best cooking oil to choose to increase life expectancy[TIPS]Howto live longer: Best diet to increase life expectancy and reduce health risks[TIPS]

He continued: "While sex and body mass index did not appear to influence outcomes, walking at an average or fast pace was associated with a significantly reduced risk of all-cause mortality and cardiovascular disease. There was no evidence to suggest pace had a significant influence on cancer mortality however."

In light of the findings, the researchers are calling on public health bodies to promote walking pace as a simple and accessible way for people to help ward off developing life-threatening conditions.

Professor Stamatakis said: "Assuming our results reflect cause and effect, these analyses suggest that increasing walking pace may be a straightforward way for people to improve heart health and risk for premature mortality -- providing a simple message for public health campaigns to promote.

"Especially in situations when walking more isn't possible due to time pressures or a less walking-friendly environment, walking faster may be a good option to get the heart rate up - one that most people can easily incorporate into their lives."

The health benefits of exercise can be reaped at any age, according to research led by Alexander Mok, a doctoral researcher at the University of Cambridge in the United Kingdom.

Mok and his team of researchers examined how changes in exercise levels over time affect a person's risk of dying from any cause, as well as dying from specific conditions such as cardiovascular disease.

The findings, which are the result of a large population-based cohort study comprised of almost 15,000 people, found that high levels of exercise and increased physical activity over time correlated with a lower mortality risk overall.

Significantly, the results suggested that even if someone decided to exercise after being physically inactive, they would still both their longevity.

The greatest longevity benefits were seen among individuals who had high physical activity levels at the start of the study and increased them even more with time. These highly active people were 42 percent less likely to die prematurely from any cause.

According to the National Heart, Lung, and Blood Institute, when done regularly, moderate-and vigorous-intensity physical activity strengthens your heart muscle, and this improves your heart's ability to pump blood to your lungs and throughout your body, and as a result, more blood flows to your muscles, and oxygen levels in your blood rise.

The health said: Capillaries, your body's tiny blood vessels, also widen. This allows them to deliver more oxygen to your body and carry away waste products.

Heart-healthy eating is also essential to longevity, and the health site recommends opting for the following to protect heart health:

Read the original:
How to live longer: The simple exercise shown to extend your lifespan - Express

Dramatic and quick weight loss is never a great idea. The long game dietary intervention alternative is always a better option. That being said, service members have a height and weight requirement that they must meet yearly.

If you find yourself in a situation where you need to lose those last few pounds quickly, here's how to do it in a safe way. This method has nothing to do with those fat burners that have zero efficacy and that usually just induce fever-like symptoms in order to "burn" fat.

WARNING: This protocol, although safer than other methods, is still risky. Only attempt this if you have an actual reason to and with someone closely monitoring your progress. *This is not medical advice. I take no responsibility for any potential adverse effects.* In fact, I recommend you don't do this. This article is just to show a safer method of cutting weight than individuals typically conduct.

For that dietary intervention alternative, check out The Ultimate Composure Nutrition Guide in my Free Resources Vault, where I lay out the process in a step by step easy to follow protocol.

The name of the game is water manipulation.

(Photo by Cpl. Anthony Leite)

Water intake: You're over half water. By reducing the amount of water you drink, you are inherently reducing your weight. The other two factors that you'll be manipulating are simply ways for you to reduce your water retention. More on why you should be drinking water here.

Carbohydrate intake: Every gram of stored carbohydrate stores an additional 3-4 grams of water. This is why the word hydrate is included in the word carbohydrate. When you eat a higher carb diet, you may feel that you look softer, it's because you're holding on to more water. The extra water retention makes you look less cut in general.

Sodium intake: Electrolytes transport electrical signals throughout our body, it's how we work. When you manipulate your intake of electrolytes, especially sodium, you can trick your body into excreting more of them than usual, which will, in turn, expel more water and help reduce your weight.

The process starts 8 days before your weigh-in.

(U.S. Navy Photo by Burrell Parmer, Navy Recruiting District San Antonio Public Affairs/Released)

GET ACCESS TO THE PROTOCOL IN A STEP BY STEP GUIDE IN MY FREE RESOURCES VAULT HERE!

8 days prior:

6 days prior:

5 days prior

3 days prior

2 days prior

Day of weigh-in prior to weigh-in

Day of weigh-in and post weigh-in

A shiny trophy may be a great reason to cut weight. Make sure you don't cut so hard that you can't perform though.

(U.S. Army photo by Sgt. Timothy Hamlin, 2d Cavalry Regiment)

This is a protocol very similar to what professional fighters and other weight-class athletes use to cut weight prior to a fight. Those individuals have coaches and medical professionals at their disposal to help monitor and implement the protocol. This is not the type of thing that should be undertaken flippantly.

Be smart.

If you want to lose fat, this is not how to do it. This protocol simply rids the body of water weight. All the weight you cut will be put back on in a matter of days, if not hours.

To lose fat, read my nutrition guide, The Ultimate Composure Nutrition Guide. It's free and you can get it in my Free Resources Vault.

To understand why diet manipulation is a better method for fat burning than exercising more read my article The key to your body goals here.

To learn what type of exercise burns the most fat and can compliment a caloric deficit, read this.

If you find this article helpful share it with a friend that needs to lose a few more pounds to make weight.

Email me at michael@composurefitness.com if you want a professional to help guide you through this process or if you have more questions concerning the intricacies of the protocol.

Join the Mighty Fit Facebook Group to keep this conversation going and learn everything you need to achieve your highest level of health.

From Your Site Articles

Related Articles Around the Web

Read the original post:
How to cut weight in a borderline safe way - We Are The Mighty

Weight loss doesnt have to be a difficult journey, if you dont want it to be - that is. After all, weight loss isnt just black and white. There are many articles highlighting the different means to reach an ideal weight goal or achieve a total weight overhaul and have an incredible weight loss transformation in a couple of weeks.

However, even though many are spurred to lose weight, many struggle toget to grasp with what is actually required and trying out fad-diets or quick fix diets could lead to dangerous weight loss, with the weight coming back once the individual has stopped the diet.So, what can you do to keep the weight off?

Expertsadvise that when embarking on a weight loss journey, especially if previously the individual has had no experience in weight loss programmes, the trick is to start off small.

In fact, according to EatWell the easiest change someone can make is by starting the day with a healthy breakfast.

As, starting your day with healthy breakfast foods can help you maintain energy, fend off hunger attacks and lose weight, much easier.

READ MORE:Weight loss diet: Eating these common foods can help burn fat fast - what are they?[Expert Advice]

According to research, people who eat regular healthy breakfasts tend to be leaner and [are] more successful at losing weight - and keeping it off - when they eat breakfast.

A healthy breakfast should be a well-balanced mix of protein, complex carbohydrates, fibre and healthy fat to keep an individual feeling full and filed up for the rest of the day.

Recent research conducted in the Journal of Nutrition, suggested that eating more fibre is a great way to prevent weight gain or even encourage weight loss.

According to several sources, the quick and easy scrambled egg on hearty bread recipe is one of the best breakfasts for weight loss.

This is because it combines weight loss superfoods, egg and raspberries, with nutrient-packed spinach on wholegrain toast.

DON'T MISS

According to EatingWell, there are five main foods that should be at the top of the list for any slimmer.

Start your weight loss journey with a low-calorie breakfast meal using some of the five healthy breakfast foods (oatmeal, peanut butter, yoghurt, eggs and raspberries) as eating them regularly can help with weight loss.

Remember to keep it simple, so why not try some of the recipes below to start off your weight loss transformation.

A firm fan favourite is spinach and scrambled egg on wholegrain toast with raspberries.

The protein and fibre in the breakfast will help fill an individual up while still maintaining a low-calorie count. It has been estimated that each spinach and scrambled egg with raspberries on wholegrain toast has under 300 calories!

Another favourite is a peanut butter smoothie bowl with granola, fresh berries, banana and dark chocolate shavings.

A recipe suggestion for the sweet tooth slimmer, is the peanut butter bowl as its great for keeping an individual feeling full for hours, curb cravings and more!

Smoothie bowls come in various colours and flavours but the texture is always the same: thicker tan a drinkable smoothie but thinner than a pudding.

Whats great about a smoothie bowl is that there are endless possibilities of ingredients to use and ways to construct a bowl.

However, one thing to note when creating a masterpiece such as this is to make sure to use frozen fruit to yield a creamy, frosty base for the toppings.

Avocado and kale omelette are also a healthy but delicious breakfast option for a slimmer, after all, weight loss doesnt mean plain.

Top a high-protein omelette with avocado and fibre-rich kale and this will help slimmers keep hunger at bay.

Play around with different spices and herbs to give it that extra kick of flavour.

Why not try your hand at baking and opt for a delicious bacon and egg mini quiches?

A super easy recipe to make, which is super keto-friendly, and perfect for lunchbox sized meals.

Bake a mini quiche using a muffin-tin with egg, slices of bacon, heavy cream and fresh basil to make a delicious and satisfying alternative to breakfast foods.

Finally, try brunching with a twist.

Make a fresh wholegrain waffle and top it with, avocado, cucumber, salmon and poached egg.

This makes for a delicious breakfast at a fraction of the calorie intake during breakfast of an averageBriton.

Here is the original post:
Weight loss: Start your weight loss journey right with these top five breakfast ideas - Express

Weight loss diets usually require slimmers to eat less but it is important they pick the right foods. Eating foods high in protein can help dieters lose weight and gain lean muscle, an expert revealed. Is there a best time to have it?

By eating foods high in protein, dieters can boost their weight loss results, Harry Aitken, sports scientist and PT, told Express.co.uk.

He said: A high protein diet is simply one that is rich in protein intake, and lower, than normal, in calories.

So you will be consuming lots of protein, whilst still maintaining reduced calories to ensure you are in a calorie deficit, burning more calories than youre eating.

READ MORE: Weight loss: Top five exercises for flat abs revealed - full workout plan here

When upping protein in the diet, slimmers can get it from a host of different foods.

Harry explained meat like chicken, beef, and pork, dairy products and eggs are all a good source of protein.

Vegetarian options like seeds, buts, beans like lentils and broad beans, tofu, and manufactured protein sources made from soya or mycoproteins can also be eaten.

DON'T MISS

These foods will keep hunger pains at bay and dieters are less likely to opt for unhealthy snacks.

This means those hoping to lose weight will notice the benefits adding a portion of protein into every meal.

High protein intake has been proven to keep you fuller for longer, and they have also been proven to reduce subsequent calorie intake, Harry added.

So this means that not only are your high protein means filling you up, and helping you stay full, but they also help to reduce you consuming more calories throughout the day.

A food that can keep you fuller for longer, without consisting of huge amounts of calories, when dieting is a fantastic solution to help you reduce your calorie intake.

Dieters will feel more satisfied and likely to stick to the meal plan they are following.

Harry explained: The problem with many diets is theyre often quite drastic, and they restrict food so much that people feel starving. By helping to keep you full, and therefore happy, you are much more likely to actually stick to the diet.

For those hoping to get into shape, following a high protein diet will also help build muscle and appear lean.

See the original post here:
Weight loss: This food can help you slim down fast - when is the best time to eat it? - Express

Its the latest hot topic. It seems every other person is doing some form of fasting these days. All sorts of acronyms get bandied about theres the 5:2, the 16:8, the Fast 800, intermittent fasting (IF) and alternate-day fasting (ADF).

Its been touted as the solution to everything from getting clearer skin, weight loss and increased longevity but is fasting a health fix or is it just a fad?

Intermittent fasting is probably the most popular approach. Most people already fast every day while they sleep. Intermittent fasting can be as simple as extending that fast a little longer.

You can do this by skipping breakfast, eating your first meal at noon and your last meal at 8pm. Then, youre technically fasting for 16 hours every day, and restricting your eating to an eight-hour eating window. This is the most popular form of intermittent fasting, known as the 16:8 method, and foollowed by a host of celebs including Jennifer Aniston.

Popularised by British journalist Dr Michael Mosley, the 5:2 diet consists of five days of the week that are normal eating days, while the other two restrict calories to 500-600 per day.

Alternate-day fasting is another approach the basic idea is that you fast on one day, and then eat what you want the next day.

This fasting lark, while on trend right now, is not new.

Plutarch and Plato were big fans of fasting. The Greeks observed that sick animals did not eat and saw that it should be no different for humans. They believed fasting could both heal illness and improve cognitive function.

And almost all religious and spiritual practices throughout the ages have advocated fasting in one form or another. Buddha, Jesus and the Prophet Muhammad all fasted and believed in the power of fasting for physical, mental and spiritual benefit. A large number of religious fasting traditions are still practised today.

There is definitely something in it though.

Recent findings from the University of Graz, Austria, published in the journal Cell Metabolism, suggest other advantages, apart from weight loss, include reduced inflammation, better blood sugar control, improved heart health and boosted brain function in participants who undertook alternate day fasting.

Consultant rheumatologist Peter Browne believes there are definite benefits in fasting, but its not something that should be done in isolation. Browne, who works at the Bons Secours hospital in Tralee, says the evidence that intermittent fasting has health benefits is pretty clear. My initial interest in fasting was patient driven. Many of my patients want to try a non-medicine approach when they first see me for treatment and for some of them, fasting has very beneficial results.

He admits its not for everyone. Theres a cohort of patients who would struggle with adherence so its not an approach that can be universally applied, but there is no doubt that fasting can improve metabolic health with improvements in weight, blood pressure, cholesterol, and improved blood sugars in many patients.

Fasting has benefits over and above weight loss too. Browne says it makes sense that allowing our bodies a break from eating, will divert energy to renewal instead. We have evolved to be in sync with the day/night cycle, ie, a circadian rhythm. Our metabolism has adapted to daytime food, night-time sleep. If our bodies are not digesting food at night, then theres time for repair.

This is a well-documented benefit of fasting autophagy, which plays a role in controlling inflammation and boosting immunity. When you fast, your body tries to save energy, and one of the things it can do to save energy is to recycle a lot of the immune cells that are not needed, especially those that may be damaged the first cells to go are the faulty ones. If you are intermittent fasting, this will happen while you are asleep, Browne says.

Nutritional therapist and director of Irelands functional medicine conference Maev Creaven agrees. Most people associate fasting with weight loss, but the benefits go far beyond.

Its more than calorie restriction, its about changing your hormones. There is strong evidence to show that fasting lowers insulin levels. Healthy adults experience a reduction in insulin levels after fasting. Part of insulins role is to regulate blood sugar. Too much insulin has been linked to obesity and other chronic health conditions like heart disease, and diabetes. If insulin is known as the fat storage hormones and is produced in the presence of glucose [carbohydrates], then the best way to lose weight is to reduce insulin via fasting or carb restriction. Its common sense really. There is no more potent way to lower insulin than to fast.

For Tony Murphy, fasting has made a massive impact on his health. A shift worker, he was about 25lbs overweight when he went to the doctor with breathing problems. I had shortness of breath, I was sleepy after eating and I just felt out of sorts. A chat with a dietician got him overhauling his diet. After that chat, I knew I needed to make a change. I went to my doctor and I didnt want to take medication if possible. We agreed that I would adopt some healthy eating guidelines and stop eating at 6pm every day.

He ate brunch mid-morning and a healthy lunch and dinner now he has lost 20lbs, is sleeping properly and has brought his cholesterol down to normal levels. Its a very simple idea, but combined with a bit of exercise and choosing more healthy food, Ive managed to avoid the risk of a lifetime of illness and medication.

There are some caveats though.

Some health professionals have expressed concern about the rise in fasting and warned that some people should absolutely not dabble in this eating style.

Bodywhys, the Eating Disorders Association of Ireland, has warned that anyone whos previously struggled with an eating disorder or experienced disordered eating behaviours should steer clear of fasting.

Similarly, pregnant women, teenagers and anyone with a medical condition should not fast. Always check with your doctor before embarking on any diet regime.

Read the rest here:
The hard and fast rules when it comes to diet - The Irish Times

Kunal Kemmu is among the more prominent contemporary Bollywood actors. He has worked in several Bollywood movies in a decade. The actor has come a long way since his days for the movie Sir when he was a child. The actor is best known for his role in the Golmaal franchise. He has also portrayed notable roles in Kalyug, Traffic Signal, and Kalank. The Go Goa Gone actor often shares pictures of his jacked physique.

Also read:Kunal Kemmu: The Most Popular Songs Picturised On The Actor

Also read:Halloween: Soha Ali Khan's Daughter Inaaya Naumi Kemmu Plays Peekaboo

Also read:Diwali 2019: Bollywood Couples Who Dazzled With Their Diwali Looks

Also read:Golmaal 3 Completes 9 Years, Here Are Some Of The Funniest Scenes

To maintain his physique Kunal Kemmu follows a light exercise routine. He also follows a diet plan accordingly. Kunal Kemmu workout depends on the roles he chooses. He combines exercises. The actor is admired for his fitness regime and eating habits.As for the diet plan, Kunal Kemmu is quite versatile and likes to try all kinds of food. On the work front, the actor recently appeared in Abhishek Verman's Kalankwhere he starred alongside Varun Dhawan, Alia Bhatt, and Sanjay Dutt.

Published: November 07, 2019 19:00 IST

See more here:
Kunal Kemmu: The Kalank actors diet and fitness regime - Republic World - Republic World

When trying to lose weight, what to eat and what not to eat are two of the biggest questions we are faced with. And, let's get one thing straight right now, starving yourself is never an option. Starving yourself will slow down your body's metabolism, make you moody, cause depression, and can even end up permanently damaging your organs.

Now that we've established that, let's circle back to the first two questions again: what should you eat and what should you stop eating if you want to shed a couple of pounds in a healthy manner? 36-year-old Rahul Mann tells us that in his case (105 kgs to 85 kgs), following a low-cal diet plan and an active gym routine, helped turn the fat into ripped muscles very effectively.

Last year, in December, I was getting ready to go for a wedding, when I suddenly realised that both my shirt and trousers were so tight-fitting that they'd tear any minute now. And, I wasnt the only one who noticed this. My friends noticed it too and started mocking me. I weighed 105 kgs at this point, and decided to lose weight and get fit that instant, he informs.

Consequently, Mann came home and made the below weight loss plan to trim from 105 kgs to 85 kgs in 3 months.

To lose weight and get in an optimal shape, I started jogging and cycling along with weight training at the gym, he says.

But this was phase one of my weight loss plan, for phase two, I switched my regular meals with a low-cal diet comprising limited carbs and fats and a very high protein intake, he adds.

ALSO READ: Carb cycling: the new trend in weight loss

I divided my diet into five meal plans and indulged in absolutely zero cheat meals while trying to lose weight during those three months.

Early Morning: A glass of warm water with honey and lemon, followed by an apple

Breakfast (Meal 1): 8 boiled egg whites with oatmeal

Mid-day snacks (Meal 2): Fruits and nuts OR sprouts with fat-free yogurt

Lunch (Meal 3): A big bowl of vegetable salad with 8 boiled egg whites and 2 whole eggs

Evening snack (Meal 4): A handful of nuts (pre-soaked almonds and walnuts) + a glass of freshly squeezed juice

Dinner (Meal 5): 150 grams of boiled chicken breast with a bowl of boiled dal, salad and fat-free yogurt

ALSO READ: 9 diet-friendly foods with ZERO calories to help you lose weight

A dedicated weekly workout routine helped me get ripped in the process as well. I would exercise for around two and a half hours a day, six days a week. This time was split in the following morning and evening breakdown:

Morning:

Evening:

Id begin this routine by sipping on a cup of strong black coffee and 4-5 dates or a banana as pre-workout snacks - 40 minutes prior to going to the gym."

"This is what my weight training schedule looked like:

Monday: Chest and triceps

Tuesday: Back, biceps and abs

Wednesday: Legs and shoulder

Thursday: Chest, triceps and abs

Friday: Back and biceps

Saturday: Functional training and abs

After getting done with this workout, Id take another scoop of protein powder to feed my muscles. I also ensured that I drank 3-4 litres of water, daily to stay hydrated.

ALSO READ: Here's how drinking water at regular intervals can help you lose weight and increase your metabolism

I have been able to maintain my weight and shape by sticking to the same diet regime but now I enjoy a cheat meal once a week. I have also reduced the duration of my cardio workouts now, but maintain the same weight training regime.

My only tip would be: stick on your target. Motivate yourself and work hard!

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

NOW READ

Katrina Kaif reveals her exact diet and workout regime that keeps her in that fabulously fit shape

The hot new trend in fitness - Sports

How to lose weight like this guy who lost 51 kgs with the help of a simple Indian diet plan

More on Fitness

See the article here:
How to lose weight in 3 months like this guy who lost 20 kgs & built abs by following a low-cal diet plan - GQ India - What a man's got to do

In addition to diet, it is also important to exercise regularly to reduce the risk of developing high blood pressure, and if a persons blood pressure reading is already high, exercise can help a person lower it.

As Mayo Clinic explained: Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.

Furthermore, becoming more active can lower your systolic blood pressure by an average of four to nine millimetres of mercury (mm Hg) - thats as good as some blood pressure medications, notes the health body.

It added: But to keep your blood pressure low, you need to keep exercising on a regular basis. It takes about one to three months for regular exercise to have an impact on your blood pressure. The benefits last only as long as you continue to exercise.

Link:
High blood pressure: Add this vegetable to your diet to lower your reading - Express

Its that time of year again, when the creepy crawlies, ghosts, ghouls and goblins come out to tempt you away from your diet with their sweet treats. Also known as the spookiest of holidays, Halloween. So, what can you do to indulge in the treats without feeling guilty? A Halloween themed workout of course!

TruBe, Londons leading On-Demand Fitness app, who allow customer access to the largest network of on-demand personal trainers, have put together a fun and motivating exercise routine that you can do from the comfort of your home, after all, one day off from the gym wont hurt - right?

Daria said: Halloween workouts should be fun and easy. This can be as simple as walking with the kids while theyre out trick or treating.

If you want to spice up your traditional workout regime, why not try the Halloween special?

Routine

Three reps of the below:

10 squat with pumpkin

13 press up dunk apples

Walk the plank challenge (hold for a minute)

Flying bat (make flapping movement with two 5kg dumbbells in hands for one minute)

Zombie alive (straight leg sit-ups x20)

Creepy crawlies (sprawls x15)

DON'T MISS

Chloe Twist, a qualified Personal Trainer from OriGym Centre of Excellence said: If youre looking for an intense and well-rounded workout to try in the gym this Halloween, our personal favourite here at OriGym is the PUMPKINworkout.

P - Push-Ups

Push-ups are a scary one to start with, as pretty much everyone finds them taxing (even those who workout twice daily). However, theyre a great full-body workout and youll be glad to know that this workout only requires ten of them (in the first circuit, at least)

REPS: 10

U - Upright Rows

Your arms may be a little sore from the push-ups, but it is a Halloween workout after all. Grab a pair of dumbbells and get ready to work your biceps, trapezius, and deltoids.

Upright rows are great for the upper body and are a nice addition to bicep curls if you want to switch up the muscles that youre working.

REPS: 10

M - Mountain Climbers

If you think that mountain climbers are an easier alternative to push-ups, then youve probably never tried them before

They cover many main muscle groups, and some of the muscles worked include the abs, obliques, glutes, hip flexors, quads, hamstrings, back, deltoids and triceps.

REPS: 20 (its getting scary now)

P - Prowler Sled Push

Following the theme of exercises that attack your entire body, we chose the prowler sled push as the second P in the pumpkin workout.

This time, the full-body exercise isnt just relying on your own bodyweight. Youll have to shift whatever weight you choose to load the sled with!

REPS: Perform 2 x 40 yards

K - Kneeling Rope Slam

Battle rope slams are deceiving. Kneeling rope slams are even more so. They may look easy on the surface, but trust us, theyre extremely deceptive.

With this exercise, youll blast your arms and core, especially since youre taking the pressure off your lower body.

REPS: 15 slams

Read more:
Best workout to do at home: The simple 7 move routine to blast fat - Express.co.uk

High blood pressure happens when the force of blood pushing against a persons artery walls is consistently too high. Over time, the force and friction of high blood pressure damages the delicate tissues inside the arteries. This can lead to deadly cardiovascular complications. Fortunately, making simple dietary tweaks can lower a persons reading and according to experts there is a diet one can follow to help keep blood pressure readings normal.

What a person eats could majorly affect their chances of getting high blood pressure.

A healthy eating plan can both reduce the risk of developing high blood pressure and lower a blood pressure that is already too high.

For an overall eating plan, experts agree that the Dietary Approaches to Stop Hypertension (DASH) diet can help with the condition.

READ MORE: High blood pressure: Add this oil to your diet to lower your reading

The DASH diet contains foods that are low in saturated fat, total fat, cholesterol and high in fruits, vegetables and low fat dairy foods.

The DASH diet includes whole grains, poultry, fish and nuts and how low amounts of fats, red meats, sweets and sugary beverages.

The diet is also high in potassium, calcium and magnesium, as well as protein and fibre.

Eating foods that are lower in salt and sodium also can help in reducing blood pressure.

DONT MISS

Cut down on salt

An important part of healthy eating is choosing foods that are low in salt and other forms of sodium.

Using less sodium is key to keeping blood pressure at a healthy level. The recommended daily amount of salt intake is that it should not be more than 2.4 grams of sodium.

This equals to 6 grams of table salt a day.

For those who suffer with high blood pressure, your GP may recommend having less than that.

Choosing the right foods to help with lowering blood pressure

For those who have high blood pressure, paying close attention to food labels is key.

Sodium is found naturally in many foods. But processed foods account for most of the salt and sodium one consumes.

Processed foods that are high in slat included regular canned vegetables and soups, frozen dinners, lunchmeat, instant and ready-to-eat cereals and salty chips.

Its strongly advised that one should check food labels to help choose which products contain less sodium.

Alongside eating a healthy diet, the NHS recommends regular exercise to prevent or reduce high blood pressure.

It states: Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition. Regular exercise can also help you lose weight, which will also help lower your blood pressure.

"Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week.

"Physical activity can include anything from sport to walking and gardening.

Limiting alcohol intake, losing weight, cutting down on caffeine, stopping smoking and getting a good nights sleep are also recommended.

Read more:
High blood pressure: What is the best diet to follow to help lower readings? - Express