It is a laudable objective to improve your health and fitness, especially at the start of a year, and there were many at Port Moresby Road Runners at Murray Barracks on Saturday afternoon who took the first step towards that goal for 2024.

Hagai Gideon got the year off to a cracking start in the 2.8km event, winning easily in 11 minutes and 39 seconds from Jim Alfred (12.06) and Philip solo (13.28).

Two of Buda Awowaris daughters, Natasha and Tanya were equal first females in 15.14.

Road running is for runners and walkers of all standards and amongst the walkers was the dynamic duo of Ajit Muttu and Simon Nutley who crossed the line together, equal 19th in 37.09. The late-starting Lionel Emmanuel (43.14) and Junior Mavia (42.43) completed the 22-strong field.

While his daughters were doing great things in the short race father Buda was busy winning the 5.6-km event in 30.41 from Yoba Mathew (34.36), Paul Sayer (36.15) and Soa Gor (37.36).

What is the term used for a person whose first name and second name starts with the same letter? Not sure, but we have to find out soon as there are plenty of them.

They dominated the second half of this field: Titus Tobia (41.28), Henry Horou (52.09), Jerry Jack (52.33) and Havae Harupa (53.18).

The long race took the runners right around the big block and here Swans Pinampio started the new year the same way he finished the old one, with a victory and a stylish one at that in 42.56. Hans Lambrecht and James Gurumi were equal second in 43.46, while Trent Scott made a welcome return in 46.31.

Josek Woka (53.02), John Ulelu (55.12) and Dominic Armbrust (59.23) were gallant in a gladiatorial finish to the days proceedings.

Next Saturday Road Runners will be back at UPNG Waigani for three events starting at 4.30pm. All are welcome.

More:
Battle for 2024 health and fitness starts - POST-COURIER

CHICAGO (WLS) -- Some Chicagoans headed to the gym on the first day of 2024 to jump-start their New Year's resolutions.

Gym-goers at Life Time in River North offered some advice to help keep a resolution going the whole year.

"First, show up, sign up, sign up, come down," Life Time fitness member Jayson Sturdivant said.

He said if you want to make your New Year's resolutions a reality, you have to show up.

"You got music, you got water, you got friends. What do you need to leave for?" Sturdivant said.

He says the gym is a great place to start. Sturdivant said years ago, he made it his mission to make time to work out.

Now, he's at Life Time fitness in River North almost every day. He said if you're just starting out, the best thing is to talk to different people.

RELATED | Top 2024 New Year's resolutions and products to help you achieve them

ABC7's Jasmine Minor even got in a quick workout with a trainer while visiting the gym Monday.

Life Time personal trainer Alexandra Szajowski shared some work out tips, including a good form for push ups, and she has some New Year's resolutions of her own.

"My goals would be to compete in a physique show this year," Szajowski said.

She said when reaching a goal, it helps to keep track of some sort biometric, like weight loss or muscle gain. She said it keeps you motivated, and she's motivating others to get past their fears.

SEE ALSO | ABC7 presents 'Countdown Chicago 2024'

"Finding movement that really works for you, something that you know you're going to enjoy," Szajowski said.

Whether it's weights, cardio, basketball or pickleball, she said there are lots of options. Also, coming into a welcoming environment helps.

"I come here, average 12 hugs a day," Sturdivant said.

Read more from the original source:
Chicago gym-goers get quick start on 2024 New Year's resolutions, health goals at River North Life Time Fitness - WLS-TV

Ginsen tea benefits are endless. They help with ginseng tea's benefits: energy boost, immune support, better cognition, and more. It is an herbal tea made from the roots of the ginseng plant. Ginseng is a perennial herb that grows predominantly in North America and parts of Asia.

The use of ginseng dates back thousands of years in Chinese medicine. Ginseng has long been used as a herbal remedy thought to boost energy, lower blood sugar and cholesterol levels, reduce stress, promote relaxation, and boost the immune system.

Ginseng tea has an earthy and somewhat bitter taste. It's often sweetened with honey or flavored with cinnamon, lemon, or mint to mellow the bitterness. The tea has a light tan, yellowish color.

While ginseng is used in various ways medicinally, consuming it as a tea is a simple and common way to gain the powerful benefits of this revered herbal remedy.

Ginseng tea contains active compounds called ginsenosides that have stimulant properties. This can provide several benefits:

The ginsenosides in ginseng tea can help fight fatigue and increase energy levels naturally. Studies show ginseng can enhance physical performance and endurance. The antioxidant properties also help combat oxidative stress that causes fatigue.

Research indicates ginseng may benefit cognitive function, including working memory and attention. A review found ginseng helped improve brain function, performance, and concentration in healthy adults. The beneficial effects are likely due to increased blood flow and neuron formation in the brain.

Ginseng has been shown to positively affect cognitive abilities. Human studies demonstrate it may improve memory, behavior and mood in people with mild cognitive impairment. Ginseng is thought to influence neurotransmitter activity, resulting in stimulated nerve growth and increased neuroprotective activity in the brain.

Ginseng tea contains potent anti-inflammatory properties that can help reduce inflammation throughout the body. Chronic inflammation is linked to numerous health conditions, so reducing inflammation can provide widespread benefits.

The ginsenosides found in ginseng have been shown to inhibit the production of inflammatory cytokines. Cytokines are cell signaling proteins that play a key role in stimulating inflammatory responses.

By limiting excess cytokine production, ginseng tea can suppress unnecessary inflammation.

Drinking ginseng tea has been shown to promote heart health in several ways. First, studies indicate that ginseng can help lower blood pressure. The compounds ginsenosides and gintonin in ginseng act as vasodilators, relaxing blood vessel walls and allowing blood to flow more freely. This reduces stress on the heart and cardiovascular system.

Ginseng tea contains powerful antioxidants that can help prevent cell damage and DNA mutations, which are risk factors for cancer development.

The ginsenosides in ginseng have been shown to inhibit tumor growth and metastasis in animal and test tube studies. While human research is limited, one study found taking ginseng extract daily for 12 weeks improved blood antioxidant levels in cancer patients.

Multiple studies have demonstrated the benefits of ginseng for managing diabetes. In one study, patients with type 2 diabetes took ginseng daily for 12 weeks. At the end of the study, they had significantly lower fasting blood glucose levels compared to the placebo group.

Their hemoglobin A1c (HbA1c) levels were also reduced, indicating better long-term blood sugar control.

Ginseng tea has been shown to have anti-aging properties that promote healthy, youthful-looking skin. The ginsenosides found in ginseng positively affect the way skin ages. They help to promote collagen production, which keeps skin firm and elastic while reducing wrinkles.

Ginseng also contains antioxidants that help protect the skin from UV radiation damage from the sun. Exposure to UV rays can lead to fine lines, wrinkles, dark spots and other signs of aging.

The antioxidants in ginseng tea protect the skin at the cellular level and prevent the formation of wrinkles and sun damage. Studies have found ginseng extracts can decrease the appearance of wrinkles and slow collagen degradation.

Brewing ginseng tea properly is important to get the full health benefits. Here are some tips:

- Use fresh ginseng root if possible. Dried ginseng works too but may be less potent.

- Use 1-2 teaspoons of dried ginseng root per cup of water. For fresh root, use about five thin slices per cup.

- Bring water to a gentle simmer, not a full boil. Over-boiling can damage compounds in ginseng.

- Steep the ginseng for 3-5 minutes. Steeping too long can make it bitter.

- You can use a tea infuser, tea ball, or loose tea filter to steep. This makes it easier to remove the ginseng.

- Add any desired sweetener like honey or lemon while tea is steeping. This infuses the flavor.

- Drink when tea has cooled slightly, but it's best consumed warm. The heat helps extract the ginseng's benefits.

- You can reuse already steeped ginseng root once for a second brew. Just add more hot water and steep a little longer.

Following these simple guidelines will help you get the most from your cup of ginseng tea!

See more here:
8 surprising benefits of drinking ginseng tea this winter - Sportskeeda

About eight years ago, Roberts lost his father to pancreatic cancer at age 69. His grandfather died at 47 from a heart attack, his uncle at 40, also from a heart complaint. In the family theres that thing in the background, so theres always an awareness of that, he says. You have to be on top of all you possibly canto try to see the red flags, deal with them and make sure were not going to have them become big problems.

Encouragingly, it is never too late to start. Whether youre 50, 60 or 70, you can do something to make a positive change. We shouldnt think of ourselves as being old at any phase, he says. I know we have an ageing process, but we can do anythingWe can change anybody and add years to healthy lifespan, as well as probably longevity.

He is as committed to his own health and fitness as you might expect, undertaking some four hours of low-intensity cardio weekly, usually on his exercise bike. Some days he does this at 5.30am (his typical rising time), some days at 9pm. Then theres his two weekly sessions of quite high intensity cardio, one session of very high intensity cardio, heavy lifting two to three times a week, lighter lifting once a week and tennis once or twice a week. Alongside all this, he tries to fit in a weekly infrared sauna, to boost recovery and circulation, and cold showers for five minutes most days.

He averages six and a quarter hours sleep a night but his wearable WHOOP device tells him his ratio of deep sleep is high, so the shut-eye he gets is great quality.

On the dietary front, he is not obsessive: It needs to be [that] you enjoy food. His is roughly 70 per cent vegan, the rest mostly fish. He eats red meat once a week (it gets the iron levels up) and treats himself to a glass or two of good red wine about three nights a week. There really isnt one food thats a bad food, he says.

He takes only a limited amount of supplements vitamin D, occasionally potassium and believes that while monitoring your data through wearable tech is helpful, it should not dominate your life.

He may be responsible for many a famous physique, but hes adamant that we shouldnt get bogged down in the body beautiful. It has to be fit for purpose.

Roberts lives in Battersea, south west London, and has his children, 21 and 19, at home with him often when theyre back from university. When not working, or working out, he likes travelling, and describes himself as a big history nerd.

After an hour in his company, its impossible not to come away wanting to do more, and do it better. Its about making the most of the years we have, he says. Life is precious and therefore [we should] make the most of each moment.

Go here to read the rest:
Celebrity trainer Matt Roberts on how to live better for longer - The Telegraph

YOUR HEALTH

From March 2020 until May 2023 when it was declared over, the COVID-19 pandemic had chokehold on all aspects of human existence, even threatening the very loss of humanity itself. Eventually, after three years of living in fear and uncertainty, the devastating threat of a global pandemic ended with the implementation of a successful mass immunization program.

The COVID-19 pandemic is the newest health crisis the world has faced in recent history. Prior to this, three of the most notable ones were the Black Death during the 13th century, the Spanish Flu in 1918 and the HIV/AIDs during the early 80s.

Health officials believe that any global public health challenge such as the outbreak of any infectious disease can be overcome by ensuring that every man, woman, child, and communities are protected through easy access to vaccines.

For the past 10 years and as part of global efforts to educate families and raise awareness about the importance of vaccines and immunizations, the National Public Health Information Coalition, in coordination with the Centers for Disease Control and Prevention, has designated August as National Immunization Awareness Month.

Public health experts see NIAM as a time for individuals, healthcare professionals, and communities to come together to champion the importance of vaccines in protecting public health and in saving lives. By using different platforms such as community events, lectures, and the distribution of hand-outs and educational materials, health care professionals aim to raise awareness about vaccines and why people of all ages should be on top of their vaccination schedule.

Information and resources about vaccines and immunization programs are easily available online or from the CHCC Immunization Program, outpatient clinics, or local healthcare providers on island.

The CDC also has online materials and comprehensive resources available for those who want to learn about vaccines and. Visit their site at http://www.cdc.gov.

For a global perspective on immunization, the World Health Organization offers resources and information about global vaccination efforts. Visit their site at https://www.who.int/health-topics/vaccines-and-immunization

Another website that provides information on vaccines, including a vaccine finder tool to help individuals locate vaccination clinics near them is http://www.vaccines.gov.

There are also advocacy organizations such as the Immunization Action Coalition and Vaccinate Your Family which offer advocacy resources and tools for individuals interested in supporting vaccination efforts.

Routine vaccinations during childhood and adolescence have proven to be the most effective tool for preventing and controlling the spread of infectious diseases. WHO considers immunization a global health and development success story, saving millions of lives, yearly.

WHO describes a vaccine as a means to prepare the bodys immune response against diseases. Vaccines are either administered orally or through a needle injection. The first successful vaccine was created on 1796 by Dr. Edward Jenner for smallpox.

Being vaccinated not only benefits individuals by protecting them from severe pain and at times death from preventable communicable diseases but, more importantly, it protects future generations. By reducing, if not totally getting rid of diseases such as measles and polio, newborns are spared the risk of being exposed to deadly diseases.

While history has already proven the effectiveness of vaccines in keeping communities safe, there are still those who delay or are hesitant to get vaccinated despite the availability and access to vaccination services. There are still misconceptions about vaccines and its effect and effectiveness.

Among the six common misconceptions about vaccination listed down by the WHO is that a childs immune system can be overloaded if the child receives multiple vaccinations all at the same time. This concern came about when the childhood vaccination schedule was expanded with the introduction of new vaccines. Numerous studies, however, show that the current recommended vaccines for infants are no more likely to cause harmful effects when given as a combination than when they are given separately.

There is also a misconception that children do not need to be vaccinated anymore from infectious diseases that have already disappeared such as polio and measles. While polio may have been wiped out in the United States since 1979, this disease is still widespread in Pakistan and Afghanistan. Only through vaccination can the spread of this deadly childhood disease be prevented.

Then there are also those who believe that natural immunity is better than a vaccine-acquired immunity while others believe that vaccines cause harmful side effects and even death.

The truth is vaccines are very safe and if there are any negative side effects, they are minor and temporary such as a sore on the arm or a slight fever that can often be controlled by taking paracetamol after vaccination.

Each of us can make a difference in protecting our community from the spread of certain communicable diseases that can threaten the very existence of humanity. We can do our part not just by ensuring we and our own families are on top of our immunization schedules. Most importantly, each of us can help by raising awareness and, by promoting equitable access to vaccines, we can protect public health and save lives. Get involved and be part of the effort to ensure a healthier future for all.

More:
Immunization: Taking action for a healthier future | Health & Fitness | saipantribune.com - Saipan Tribune

When January 1 rolls around, it feels like nothing can stop you from accomplishing your fitness goals. You're basking in all that New Year's energy, and you're ready to train harder, lift heavier, and move more. The only problem? You don't exactly know where to start.

Luckily, Women's Health can take the guesswork out of finding the perfect workout plan. Whether you want to strengthen your core or grow your glutes, it only takes 30 seconds (or less!) to figure out which Women's Health 30-day workout plan is best for you. Developed by certified personal trainers, each plan is fully customizable to your fitness level and schedule.

Sign up for WH+ now for full access to all of Women's Health's fitness challenges, a print subscription, unlimited digital access, and more.

Plus, once you've mastered one WH+ Exclusive Fitness Challenge, you can keep up your momentum by trying another. Maybe you want to focus on toning your arms this month, and then level up to full-body workouts the next month. Or perhaps you're a runner who wants to pair cardio with core work. Whatever your lifestyle or movement preferences, these easy-to-follow workout plans can help you fill in the gaps.

Ready for the best sweat of your year (so far)? Take this quick quiz below:

Before you know it, you'll end January even stronger than you began it.

For more ways to get 2024 off to a great start, check out the

Lindsay Geller is the Lifestyle Director at Womens Health, where she oversees the Life, Sex & Love, and Relationships sections on WomensHealthMag.com and the Mind section of Women's Health magazine. When she's not writing or editing articles about the latest dating trends and pop culture phenomenons, she's usually watching reality TV or playing with her dog, Lucille (Go Fetch That) Ball.

See more here:
Quiz: Which Women's Health Fitness Challenge Is Best For You? - Women's Health

January is a great time to add new habits to your routine, especially those focused on health and fitness. Its tempting to set bold new goals for the new year, but overly ambitious workout plans or unfamiliar types of training can lead to injuries and burnout.

The best approach is to be realistic and start small. But if youre kicking off a new running hobby for the first time or getting back into it after a hiatus or an injury, its tricky to know what a sensible new workout plan looks like, which is why so many people love the best fitness apps.

A Couch to 5K app is a gradual training program designed to ease you into fitness. It readies your body for the transition from walking (check out our writer's experience of swapping the gym for 10,000 steps a day) to a confident jog or run over several weeks. It also gets your mind used to the nuances of warming up, exerting yourself, and cooling down.

In this guide, we'll explain everything you need to know about Couch to 5K programs, so you'll feel fitter and happier but also safe and secure as you begin your fitness journey. From understanding what these programs entail to the essentials you need to get started, we'll highlight the best Couch to 5K programs available for download, whether you're gearing up for a January 1st launch or eager to get a head start.

A Couch to 5K is a gradual training program that uses voice coaching to take anyone beginners from walking to completing a 5K run in a matter of weeks.Sometimes, these programs exist as standalone apps, likeNHS Couch to 5K or Couch to 5K Runner. Or you can find similar 5K challenges baked into other fitness apps and fitness trackers, likeNike's 5K Training Plan or Garmin's Couch to 5K running app.

Once you've downloaded an app or signed up for a challenge, you'll answer questions about your fitness level and goals, which will help the app determine your training plan.Beginners will start with a short workout that's mostly walking, with only one or two jogging intervals. Over time, the duration and intensity of your workouts and running intervals will increase as you steadily build up your endurance and cardiovascular fitness.

If you have a high level of fitness or you run, but not regularly, you can still use a Couch to 5K app but most will tailor the experience to you and begin further through the training program rather than at the start.

Because Couch to 5K apps and programs are created especially for new runners, the training is challenging enough so you'll feel the burn and progress each week but easy enough to be achievable and (hopefully) safe, so there are no strained ankles or sore knees. If you do find a session too difficult, you can move back a week or complete a workout again without progressing.

In addition to getting your body used to running, Couch to 5K programs are a great source of motivation, providing you with lots of audio feedback, badges and encouragement although if this isn't your jam, you can customize your experience and silence some of the audio cues altogether.

The great thing about Couch to 5K apps is people can see their progress, which helps with motivation, and workout progression with added intervals keeps things fresh. However, these programs are also gradual, which decreases the chances of injury or burnout.

The beauty of Couch to 5K programs, compared to most other forms of fitness, is that you don't need loads of kit to get started. However, there are a few essential things we'd recommend considering to make the experience more safe and fun.

The most important thing you need is a comfortable pair of shoes that you can run in. Don't agonize over specific features just yet. Unless you know you have something to look out for, you just need to either use a pair you already own or look for a comfortable pair with good stability.

It's that simple. Once you get more serious about running you could find a better, more specific type of shoe. But for now, you just need something reliable. We recommend taking a good look at our best running shoes guide and opting for an option like the Adidas Adistar for those who want to jog slowly or the ASICS Gel-Nimbus 25, a comfortable running shoe designed for long and steady runs.

It's the same story for your running clothes. You don't need to go out and buy new kit. For now, what's important is what you feel good in and this might change the more used to running you get.

For example, you might find a pair of jogging pants comfortable at home or for other forms of exercise, but a pair of running tights or leggings could be less annoying as you pound the pavement.

One thing to consider if you're running in cold weather is to wear lots of layers, this will help you warm up and cool down quickly, depending on what you need. If you're buying new clothes, then look for material that's sweat-wicking, which means it's not going to be soggy as you sweat. You might also want to consider a bright or reflective top if you're running at night.

The best way to use Couch to 5K apps is to listen out for the audio training, this will tell you when to walk, when to run and when to start cooling down, as well as sometimes offering tips and encouragement. You can listen to this from your phone, but it's not ideal, which is why we recommend you get a pair of headphones.

Many headphones will be stable enough when you're just starting a Couch to 5K app and not doing much running, but as you progress you'll need a pair that are going to be sweat-resistant and secure. We suggest taking a look at our best running headphones or best workout headphones guides for some options.

If you want to be able to run for long periods of time without worrying about them falling out, the Beats PowerBeats Pro are our top picks as they have a sturdy design and earhooks that bring you a fantastic fit, as well as good battery life and great sound quality. If you're on a tight budget, try the Jlab Go Air Sport buds instead, an incredibly comfortable pair of running earbuds with decent audio and surprisingly solid bass.

The final thing we'd suggest is one of the picks from our best fitness trackers guide, or our best cheap running watches list. To be clear, you don't need one of these devices to run, especially if you want to do a Couch to 5K program that tracks your activity and coaches you as you move.

However, studies show that people are more likely to stick to their health and fitness goals if they track their activity throughout the day. So if you want to start your 2024 off with a bang, it makes sense to find a way to continue tracking after you've closed your running app.

It can also be interesting to use the data you get from a fitness tracker or running watch to see how your running progress is affected by your sleep, or even your menstrual cycle, and vice versa.

The Garmin Forerunner 55 is a smart, thoughtfully designed entry-level running watch that we recommend for anyone who takes their workouts more seriously or step up from a basic fitness tracker. If you're on a budget, or just want a simpler option, try the Fitbit Inspire 3, our top pick if you want an entry-level tracker that's incredibly easy-to-use.

Below, we've selected our top Couch to 5K running apps that work on their own. But you'll also find some of the best fitness apps, like Strava, MapMyRun and Runkeeper, have their own built-in training programs for 5K, too. So if you're already using one of those, you might want to start there. Other trackers and ecosystems have 5K plan options, too, like Garmin's Start to Run 5K! app.

The Couch to 5K Runner app is one of the most well established and popular options, and for good reason. This app is incredibly easy-to-use and has intuitive, color-coded cues to mark your walking and running intervals and helpful audio feedback.

The standard program that Couch to 5K Runner serves up consists of 8 weeks and 3 running sessions a week for 30 minutes per session, but it'll create a tailored program for you.

This app also offers good integration with other running and fitness apps, as well as your music apps, which means you can listen to your favorite tracks and the voice coaching at the same time.

You can download the Couch to 5K Runner app for free and trial four running sessions, but if you want to continue you'll need to pay a fee starting at $6.99/6.99 for a Premium subscription.

Created by the NHS in the UK, this is an incredibly simple and easy-to-use app. It's also one of the only Couch to 5K apps that's free, which is why it's our top recommendation if you're new to running and new to fitness apps more generally.

One of the nicest touches about this app is it's made in partnership with the BBC and features a number of celebrity voices to motivate you, including comedians Sarah Millican and Sanjeev Kohli, and presenter Jo Whiley.

The standard program from the NHS Couch to 5K app can be completed in as little as 9 weeks, but you can push it longer if you need more time to hit the 5K goal. Like most of the other apps on this list, it works at the same time as your music app and dips the volume so you can hear instructions from whichever trainer you choose.

Zombies, Run! is a popular running app that motivates you to run by telling you a story that zombies are chasing after you. Zombies, Run! 5k Training is from the same creators, but instead it's an 8-week training program and audio adventure specially designed for beginners to help them run a 5km distance.

This app offers a basic 8 week training program with 25 workouts, each accompanied by expert training know-how as well as an incredibly tense zombie story. If you're looking for a running program with a difference, this is it.

With the original Zombies, Run! app you get more features, like over 400 missions, interval training and more, which is why the developers recommend that once you're a confident runner you should switch over. Like the other apps on this list, you'll need to sign-up to a subscription, which starts at $5.99/5.99 a month or $34.99/34.99 a year.

Another very popular Couch to 5K app that's packed with features. If you know your way around fitness apps and want as much customization as possible, this is the running app for you.

It offers everything you'd expect, like personalized running programs, coaching and integration with lots of other apps and services, but it also uses your phone's built-in GPS to map your run, which is a nice touch.

We really like the interface of this app, which has the clean, well-designed look and minimal fonts we'd expect from one of the top fitness trackers. This app isn't free, but there's a trial to see if you like it and then several different subscription tiers are available, starting at $4.99/4.99 a month.

This article is part of TechRadar's Get Fit for '24 week of fitness content.

See more here:
Couch to 5K: Best free apps and how to get started - TechRadar

Want to set food, mental health, fitness New Year resolutions? Follow these tips  MSN

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Want to set food, mental health, fitness New Year resolutions? Follow these tips - MSN

Fitness is not just a hobby, it's a lifestyle. It can improve your health, well-being, mood, and energy levels. However, starting a fitness journey can be daunting, especially if you are new to exercise or have been inactive for a long time. That's why here are 8 tips to help you get started and stay on track with your fitness goals.

Before you jump into a workout routine, it's important to know where you stand. You can do some simple fitness tests and measurements to gauge your current fitness level, such as:

- How many pushups, situps, and squats can you do in a minute? - How long can you hold a plank position? - How far can you walk or run in 10 minutes? - What is your body mass index (BMI), waist circumference, and body fat percentage? These indicators can help you set realistic and specific goals, track your progress, and adjust your plan as you improve.

SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. These are the criteria that make a good goal. For example, instead of saying "I want to lose weight", a SMART goal would be "I want to lose 5 kg in 3 months by exercising 4 times a week and eating a balanced diet". A SMART goal is clear, quantifiable, realistic, meaningful, and has a deadline. It also helps you stay motivated and focused.

Read also: 5 health resolutions to manage your diabetes in 2024

There are many types of exercises and workouts you can choose from, depending on your preferences, abilities, and goals. Some of the common ones are:

- Aerobic: These are exercises that increase your heart rate and breathing, such as running, cycling, swimming, and dancing. They are good for improving your cardiovascular health, endurance, and calorie burning. - Strength: These are exercises that challenge your muscles, such as weightlifting, resistance training, and calisthenics. They are good for increasing your muscle mass, strength, and metabolism. - Flexibility: These are exercises that stretch your muscles and joints, such as yoga, pilates, and tai chi. They are good for improving your range of motion, posture, and injury prevention. A balanced workout plan should include a combination of these types of exercises, as they complement each other and provide different benefits. You can also vary your workouts to keep them interesting and fun.

If you are a beginner, you don't need to do complicated or intense exercises to get fit. In fact, doing too much too soon can lead to injury, burnout, and frustration. Instead, start with the basics and master the fundamental movements, such as: - Squats: They work your lower body muscles, such as your glutes, quads, hamstrings, and calves. They also improve your balance and coordination. - Pushups: They work your upper body muscles, such as your chest, shoulders, triceps, and core. They also strengthen your arms and wrists. - Lunges: They work your lower body muscles, especially your glutes and quads. They also challenge your stability and mobility. - Planks: They work your core muscles, which include your abs, back, and hips. They also improve your posture and alignment.

Rest and recovery are essential parts of any fitness journey. They allow your body to heal, adapt, and grow from the stress of exercise. They also prevent overtraining, which can lead to fatigue, injury, and plateau. Aim for at least one or two rest days per week, where you do no or minimal exercise. This gives your body time to repair and replenish itself. Pay attention to how you feel before, during, and after your workouts. If you feel pain, discomfort, or excessive fatigue, it may be a sign that you need to take a break or scale back your intensity.

Read also: 9 compelling reasons to eat multigrain chapatis

Your mindset is as important as your physical fitness. It can influence your motivation, performance, and enjoyment of exercise. A positive mindset can help you overcome challenges, cope with setbacks, and celebrate your achievements.

Exercise and nutrition go hand in hand. What you eat can affect how you perform, recover, and progress in your fitness journey. Eating well can also help you manage your weight, boost your health, and enhance your mood. A balanced diet consists of a variety of foods from different food groups, such as fruits, vegetables, grains, protein, and dairy. These foods provide you with the nutrients you need for your body to function properly, such as carbohydrates, protein, fat, vitamins, minerals, and water.

Water is essential for life. It makes up about 60% of your body weight, and it plays a vital role in many bodily functions, such as regulating your temperature, transporting nutrients and oxygen, lubricating your joints, and removing waste. Water is also important for your fitness, as it can affect your performance, recovery, and health.

More:
8 tips to start your fitness journey - IndiaTimes

January is traditionally the time of year when people go on a health kick, and perhaps along with it embrace an ambitious new exercise regime. But what if burpees, weights and buckets of sweat aren't strictly necessary? What if you could get fit just by going for a nice walk each day?

For years, the messaging has been to go for 10,000 steps per day. That's the default goal on most of today's best fitness trackers. The origins of that number are in fact surprisingly arbitrary the initial scheme was launched around the 1964 Tokyo Olympics, and the Japanese character for 10,000 looks a bit like a person walking, so that's what they went with.

Luckily, subsequent research suggests that the branding-inspired figure wasn't far wrong. 10,000 steps is enough to make a significant difference to your overall health if you keep it up.

One 2022 study focusing on adults aged between 40 to 79 years old found that walking up to 10,000 steps per day was associated with a lower risk of mortality, cancer, and cardiovascular disease, for example. Consistency is key, and the NHS says that even 10 minutes of brisk walking per day can have significant health benefits.

I decided to ditch the gym for a week and try walking 10,000 steps each day instead. I wanted to see how easy it was to incorporate into my everyday routine, and how it compares to other fitness regimes I've tried over the years (ed's note: if you're after a different kind of fitness regime, here's our Couch to 5K beginner's guide). Here are 3 things I learned during my week of walking for fitness:

According to my friend Google, 10,000 steps equates to around five miles or eight kilometers, depending on how long your legs are and so on. I'm lucky enough to live within walking distance from my office; just over a mile each way meant I could knock out half my walking goal just doing my daily commute. What I mentally referred to as 'incidental steps' to the coffee machine, up and down the aisles of the supermarket trying to locate the vegan pesto also added up more quickly than I expected.

Even so, I did have to adjust my routine and add in some extra walks in order to hit my goal each day. That's the point, right? If you're not changing anything then nothing is going to happen. Overall I found it really doable.

It kind of goes without saying, but how achievable 10,000 steps a day is is going to vary from person to person, depending on how walkable your surrounding area is, what your commute looks like and so on. But the beauty of this approach is that it's very flexible. Which brings me on to my second point...

Walking is perhaps the most admin-lite exercise you can do. Provided you're wearing vaguely weather-appropriate clothing and fairly comfortable footwear, you can generally decide to go for a stroll whenever you feel like it. (I'd say a fitness tracker is also pretty useful, so you're not relying on guesswork, and so you get that sweet dopamine hit when your wrist buzzes to tell you you've hit your step goal each day.)

Compare that to my usual gym-based routine. For an exercise class, I need a complete change of clothing (which needs to be washed later), I need to factor in time to shower and change, and I need to physically get myself to the right location at the right time. A 45-minute class knocks out at least an hour and a half of my day, and I have to plan everything else around that.

Although I did miss the intensity of exercise classes during my week of 10k steps, there's no doubt that this gentle-and-often approach is far more convenient. If I want to walk, I can get up and hey presto, I am walking.

After a week, I can't make any definitive calls about if this has improved my health, but I can tell you that it has had other positive effects. My job is desk-based, and I can have a habit of working through my lunch hour when I'm busy. That tends to lead to a less productive afternoon around 3pm I'm generally struggling to focus and I'm also desperate to move.

During my week of 10,000 steps per day, I went out every lunchtime for a little wander, even when the weather wasn't great, and I felt not only quite smug, but also more enthusiastic about the afternoon when I returned. There's plenty of research supporting the importance of getting outside for your mental health, improved sleep and so on, so you're hitting two birds with one stone with this exercise regime.

It can help, for sure. Introducing consistent, gentle exercise is a great way to increase your fitness levels if your lifestyle is generally quite sedentary. It's an accessible, non-intimidating way to introduce regular physical movement into your routine.

It's also ideal for older or less mobile people for whom squats and sprints are likely to do more harm than good. Most of the research around the 10,000 steps a day goal focuses on older people, and suggests there are plenty of health benefits if you fall into that category.

However, it's not just for older people. The fact of the matter is that a lot of us work desk jobs, and if you're working from home or commuting by car, then you can easily do next-to-no moving on an average day. You have to make a conscious decision to factor exercise into your routine, and this is a great way to do that. To really improve your fitness levels, if it's appropriate for you, you could increase the intensity or distance of your walks or work your way up to jogging, perhaps a couch to 5k.

This article is part of TechRadar's Get Fit for '24 week of fitness content.

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I walked 10000 steps every day for a week instead of going to the gym here are 3 things I learned - TechRadar