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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
It is basically when you walk at a pace of 5–6 km/h (100+ steps per minute); making it steady makes your heart pumping, yet easy to sustain.
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It helps burn approx. 200–300 kcal in 30 mins, start shedding stubborn belly fat.
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It helps lower blood pressure, improves insulin sensitivity, and is ideal for pre-diabetes management.
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Endorphins released reduce stress and anxiety and enhance mood. It also helps with creative thinking.
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It helps elevate white blood cells, increasing defence against seasonal infections.
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It enhances gut motility; evening walks improve melatonin production and sleep quality.
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No gym needed; try neighbourhood routes, parks or treadmill if indoors.
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Use a step tracker to aim for 7,500–10,000 steps per day, and add weekly reward milestones to stay on track.
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After four weeks, you might see weight loss, a lower resting heart rate, and improved focus. Start today; aim for 10 minutes at first and then proceed.
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