For most people, the choice to be healthy and active is harder than coping out and hitting a drive-thru on the way home. And after a long day at work, going to gym can seem incredibly daunting. But in addition to those pivotal choices, there are small, simple choices you may not even realize you’re being presented with throughout the day. These little things can add up to make a big difference over time. So here are some ways to grab extra exercise throughout the day.


1. Don’t bring all the groceries in from the car in one trip. Though it’s more efficient, you can get extra steps in bringing the bags in two or three at a time.


2. Don’t take the easy way out when it comes to working outside—choose to use the push mower rather than the ride-on. Wash your car by hand rather than zipping through the car wash.


3. Use the stairs. If you use public transportation, get off a few blocks from work or home and walk the rest of the way.


4. Rather than driving the kids to and from school, commit to walking them there and back. This will get you, the kiddos, and the family dog a little more active.


5. Is hunching over a keyboard all day giving you a sore neck and back? Your muscles will actually adapt to this position which reduces mobility. Give yourself a break periodically: face a wall and rest your forearms against it so you’re elbows are by your ribs. Slide your forearms up to form a Y, then pull them back off the wall. Then do the reverse to the starting position. Repeat 10 times, then get back to work.


6. To loosen up your legs, use your desk for balance and squat until your glutes nearly touch your heals. Hold that position for about 45 seconds before rising again, then repeat a few times.


7. Eat a quick lunch at your desk, then do a couple of laps around the office or outside the building until your break is over. You may find coworkers who are interested in doing the same, giving you a walking buddy.


8. Consider making an exercise jar that includes things you can do in the cubicle at work—pushups, crunches, planks, and lunges can all be done in relative secrecy. Every 45 minutes or so, fish out a slip and do what it says. This will help you get stronger, and it will also keep blood flowing which helps productivity.


9. If you’re meeting friends for dinner or drinks after work, arrange to meet at a restaurant within walking distance from the office.


10. Set something motivating as the lock screen of your phone—a picture of the beach, the salad you’re proud to have brought for lunch, or your kids looking happy outside in the sun. Remind yourself why it’s all worth it and then reach for the exercise jar.

The post 10 Easy Everyday Exercises appeared first on Walk In Health.

First, make sure you start eating salmon. Fish such as cod and salmon is stashed full of omega-3 fatty acids, which are good fats for your body. These fats actually fight against heart disease. It may even be possible that salmon fights against dementia because it’s a food that strengthens your brain. Omega-3 fats are also found in sardines in herring. It could raise your good cholesterol by 4 percent.

Also, chocolate is a good food to raise those bad cholesterol levels. You’ll want to choose bittersweet or dark chocolate; these are going to be the two healthiest. However, over 12 weeks, you could see a 24 percent increase in your good cholesterol. Hold up, however; this does not mean devour an entire bar of this delectable treat all at once. Most doctors will tell you to eat a few squares at a time. If you live in a warm climate, stick it in the refrigerator door; it will be ready when you return.

You may also want to start eating spinach. Spinach has a lot of the antioxidant lutein, which protects against blindness and macular degeneration. It’s also possible that spinach could be an armor against heart attacks and increase your good cholesterol. You could easily get spinach at the store and add to all your favorite dishes. Replace your iceberg lettuce with spinach in your salad, or add it to soups. There are various ways to enjoy this delicious vegetable and still eat healthy.

In addition, consider eating walnuts, almonds or your favorite nut variety. These nuts are low in unsaturated fats. They are also known to keep your blood vessels healthy. It only takes about an ounce and a half to reduce your chances of heart disease. Eat these once a day and you’ll see your cholesterol numbers drop over time. Be careful not to consume too many, however, because they are high in calories.

Finally, consider cooking with olive oil. This type of oil contains antioxidants that lowers your cholesterol. You can essentially replace it as your cooking oil. Throw out the vegetable oil or canola oil you have been using; olive oil is much better for your health. Sauté vegetables or brown meat in the skillet as you always would; you’re just cooking healthier now. Also, olive oil is a heart healthy food so it’s going to protect you against a heart attack.

If you’re looking to lower your bad cholesterol numbers, then start adding these foods to your diet. They are going to get back to being healthy and lengthen your life. It’s never too late to start turning your life around.

The post Tips to Lowering Cholesterol appeared first on Walk In Health.

Sometimes the hardest part about a new travel adventure is the beginning. Before you can even get off the ground, the excuses come rolling in along with the fears and doubts. When you’re not getting enough of this from yourself, those around you keep telling why you shouldn’t go and how dangerous it is. Sure, it’s hard to block the haters out, so let’s clarify a few myths about travelling as a female that you’ve probably heard many times.

Myth #1: Travel is too expensive

Yes, travel costs you money. But not in the way the big companies advertise to us. If you want a fully-catered tour across Australia for two weeks, be prepared to shell out a few grand (yikes!). But travel doesn’t have to be like that. If you don’t have a manager or CEO’s salary yes, it could take you time to save up to begin the journey. But you want this, and saving just a $50 a month or cutting out your daily coffee can get you there.

When on your trip, hotels are certainly not the only option, and they’re definitely not the best one. Online resources like Couchsurfing and airbnb make your stay affordable. Staying away from tourist-y areas lessens your food costs, and finding inexpensive destinations means you can live luxuriously for even $15 USD a day.

Myth #2: Travelling alone isn’t safe

A common misconception is that anyone that would offer their home to you in a foreign country (and for free, no less!) is a serial killer. However, these people are just like you – looking to make new friends, get a new perspective from a different culture, and share theirs with you.

Sites like the ones mentioned in Myth #1 have extremely tight and strict policies on the authenticity of each home on their site. You can also look at reviews and see what other travellers are saying. If it still makes you a bit uncomfortable, stay with another woman, or bunk in a family home.

Another worry is that you’ll be mugged, or worse, in the dark streets of an unknown country. The crime rates in your own country are sometimes higher than the one you’re visiting, so why fear? It’s all about being smart, planning, and trusting your instinct. To read more about staying safe day-to-day, check out Safety Tips for Solo Female Travel.

Myth #3: You’ll get bored being alone all the time

Let me tell you straight away – you’ll almost never be alone on your solo trip.

Counter-intuitive? Maybe. But people you meet in different countries want to talk to you! So ask your homestay or hostel the best local bar, and just sit down at the counter. Locals are actually more likely to talk to you than if you were travelling with a buddy as you look approachable and not distracted. You may even meet a new travel companion for tomorrow and a friend for a lifetime.

Another thing you’ll realize when travelling alone is that you’ll begin to appreciate your own company, and there is no one else around to decide for you what you want out of your trip. Have no interest in the Eiffel Tower? Guess what, you can skip it.

The post Part One: 3 Common Myths About Female Travel appeared first on Walk In Health.

Migraines range from mild to acute ones but all of them are painful, disorienting and can interfere with the quality of life you lead. Usually, migraines are treated by medication but since they are recurring, the best way is to combine medication and healthy lifestyle practices. The lifestyle practices help reduce severity of the migraines when they occur and when practiced regularly they prevent the migraines from occurring. Two habits are crucial to managing migraines effectively; eating well and sleeping well.

When it comes to eating well you only have to consider the basics. First you should have a consistent eating routine as far as the times are concerned. Have all meals at about the same time every day and do not skip meals. Breakfast is even more crucial as it gives the brain and other organs nutrition to work with for the rest of the day. Eating a nutritious diet is very essential especially one full of fruits and vegetables as well as proteins.

Sleeping well also plays an important role when planning the management of migraines. While migraines can indeed interfere with your sleep when they happen, having unhealthy sleeping habits can easily trigger their occurrence. Such habits include lacking enough sleep, having noise interference while sleeping and lack of a regular sleeping pattern. To counter these negative effects, you will have to set up a sleeping schedule and stick to the waking times and sleeping times every day even weekends. You can promote the quality of your sleep by learning to unwind at a day’s end. You can do this by listening to soothing music, reading a book, mediation or yoga exercises or soak yourself in a warm bath. While in bed minimize any kind of distractions like noise, phones, T.V and others. You can mask out external noise using a fan. Avoid any intensive exercises, caffeinated drinks and medications and alcohol in the time preceding your bedtime.

In case you experience a migraine attack, the actions you take at the moment will determine the severity and length of the bout. The following are tips on the steps one should take;

1) First you will have to move to a calm place and stop your normal activity to relax. Ensure the place is quite dark since migraines are sensitive to light and if possible sleep.

2) Try either of the temperature therapies option. You can try cold compresses on your head or neck as the ice packs have a numbing effect which may dull the pain or heating pads or warm showers to relax the muscles. Use what works well for you and the situation.

3) You can also massage the painful areas to reduce muscle tension and then try a caffeinated drink in small quantities for relief. Large amounts will result to withdrawal headaches.

The post How to Manage Migraines Naturally appeared first on Walk In Health.

Tea is a warm beverage that is made from steeping dried tea leaves (and sometimes other ingredients), in hot or warm water. This has been a part of many cultures for thousands of years and is appreciated with meals, accompanying snacks and desserts, or even on its own. But what many tea-lovers don’t know is how beneficial tea can be for your health.

While there are many more benefits to drinking tea than what can be covered in a brief article, here is a list of the top 7 benefits of drinking tea… and remember there are many more!!

1. Green tea is full of anti-oxidants that lower the risk of cancer
Green tea is known for its high contents of anti-oxidants, which assist the body in eliminating toxins, especially free radicals which are associated with cancer. An increasing number of studies have linked green tea to lower rates of cancer and even with improved prognosis for those who are living with cancer.

2. Tea can boost mental performance
Because tea contains caffeine, a stimulant for the nervous system, tea can support the body’s mental functions and keeps the nervous system stimulated and balanced in a way that doesn’t have the highs and lows associated with coffee and sugar. The levels of caffeine in tea are lower, and green tea is especially known for improving mental performance and even lowering risk of neurological conditions such as Alzheimer’s and Parkinson’s disease.

3. Drinking tea can help regular blood-sugar levels
While drinking tea regularly cannot compensate for poor diet, daily consumption of tea has been correlated with better regulation of insulin in the body, allowing the nervous system to thrive and blood sugar levels to stabilize. Of course, this only works if you don’t add large amounts of sugar to your tea!

4. Green tea can help improve the immune system and lower risk of infection
Studies demonstrate that green tea is connected with improving immune functions and helping the body reduce the risk of infection. People who drink tea even get fewer colds, so all the more reason to add it to your food regime, especially in the winter when cold and flu season is on full force.

5. Increase physical endurance during exercise
As a milder stimulant, drinking tea regularly can help the nervous system, improve the function of muscle tissue and assist with muscle performance overall. Consuming tea before your exercise routine is especially helpful, and will assist you with the mental focus required to keep your workout strong.

6. Drinking tea regularly can improve cardiovascular health
Those who drink tea have also been shown to have better cardiovascular health and are less likely to suffer chronic heart disease. Heart conditions and heart attacks are less common among those who drink tea, and in fact, drinking tea regularly has been shown to have positive results for chronic diseases in general.

7. Drinking tea can assist you with burning fat and losing weight
Finally, if you didn’t need any more reasons to drink tea, it has been shown that drinking tea regularly can support efforts to lose weight. Green tea in particular is correlated with burning fat and weight loss, and drinking tea in general is often chosen as an alternative to other drinks that are high in sugar and fat. Once again, this won’t work if you’re adding lots of sugar or cream to your tea, as it is most effective when you drink your tea sugar-free or along with a herbal sweetener like stevia.

Drinking tea is somewhat of an acquired taste for some. However, there are so many different types of tea out there, that with this many health benefits, it’s worth finding one that suits your taste buds!

The post 7 Health Reasons Why You Should Drink Tea appeared first on Walk In Health.