WALKING IS GREAT FOR HEALTH

 

Studies have found that 1 hour of brisk walking can increase your life expectancy by 2 hours. Regular morning walks can also help you: 

·        Feeling better

·        Lower the risk of heart disease, stroke, diabetes, and certain types of cancer

·        Clear your mind

·        Lower blood pressure

·        Increase energy

·        Improve memory and lower your risk of dementia

·        Boost your mental and emotional health

·        Prevent weight gain

For maximum benefits, devote at least 150 minutes a week to your morning walk routine.  

Walking is one of the most popular forms of exercise in the world. After all, walking isn’t just simple and effective; it’s also one of the safest ways to improve your health. One of the biggest benefits of walking is that it’s easily accessible to almost everyone. Furthermore, it’s a time-efficient and low-impact activity and you can do it almost anywhere. Just a few minutes of walking is good both for your health and your mood.

Walking is an appealing form of exercise. Most people can do it, and there are plenty of benefits:

1. Boosts immune function. Walking daily can reduce your risk of catching a cold or the flu. Studies have shown that people who walk at least 20 minutes a day, 5 days a week, have 43% fewer sick days. And if you get sick, you’re likely to have milder symptoms.  
2. Better circulation. When you walk, your heart rate goes up, and this lowers your blood pressure. It improves your heart health over time and helps your overall circulation. You can also reduce your risk of stroke by walking 2 miles a day. 
3. Joint support. Your joints squish together when you walk. This movement and compression open them to get joint fluid. That allows more oxygen and nutrients to get into your joints, which help them work and feel better.
4. Strengthens muscles. Going on morning walks can help you tone your leg and abdominal muscles. Stronger muscles give you a wider range of motion and improve your overall strength and health. The pressure of moving is also shifted from your joints to your muscles. 
5. Clears mind. Walking has been shown to help your brain function better. People of all ages had better cognitive abilities while walking. Some people like to take walks when they’re thinking about something or trying to solve problems.
6. Boost mental health. Studies have shown that regular walks can improve your mood. They also find that walking can reduce mild to moderate symptoms of depression. 
7. Reduces risk of Alzheimer’s. A study of men ages 71 to 93 found that walking more than a quarter-mile each day had benefits: fewer cases of dementia and Alzheimer’s disease. Brief but consistent walks can have great effects on your mind and body.  

That being said, while walking is a relatively easy activity, it is still important to follow the proper techniques while doing it. Walking the incorrect way can lead to wasted effort or even injury. Walking mistakes are more common than you realize and hence it is important to be aware of them. Don't let these mistakes hold you back from getting the full benefits out of this exercise. Here is a look at a few common walking mistakes people make and how you can fix them.

1. Wearing the wrong shoes 

Picking the right pair of shoes before you begin walking is of great importance. A lot of time people wear shoes that are not the correct size or simply grab tennis and basketball shoes. However, you must note that walking shoes should be lightweight and flexible, while still providing support and cushioning. If the soles of your shoes are stiff, then you won’t be able to bend them at all while walking and that will make your feet uncomfortable. Furthermore, if your shoes are more than a year or two old, it’s likely that their cushioning and support have already degraded. Ideally, you should replace your shoes every 500 miles (804 km). Also, it goes without saying that you shouldn’t wear shoes that are too small or too big. Wearing ill-fitting shoes while walking can lead to friction blisters, pinching in the toe box, and general foot pain. Look for a shoe that has a well-padded heel and is light and breathable. It should also be water-resistant. You can easily find good models designed for walking these days and they need not be expensive.

Diabetics are advised to walk 4 Km in 40 minutes every day. They should be particularly careful about their footwear. These should be comfortable, well padded and soft.

2. Over-striding

While trying to walk faster, we tend to lengthen our stride. However, taking really wide steps, or over-striding, would mean that you are reaching out farther with your forward foot, leading to a clumsy and awkward walking posture. Reaching really far in front of yourself may make you feel a little off-balance and less stable. Also, since you are planting your foot so much in front of you, you’re almost restricting your foot's movement every time you land. This extra force that is being applied to your feet and legs can cause your shins to hurt. The main strength of your walk comes from pushing with the back leg and foot. Hence, you should focus on taking on shorter, quicker steps if you have to walk fast. This will ensure that your spine is straight and in proper alignment and won’t cause extra stress on your back or hips. 

3. Walking despite an injury 

It’s not a wise idea to keep walking if you have some form of injury or pain on either of your feet. Even if the pain is mild or something you feel can be ignored, what we don’t realize is that we are vulnerable to stress fractures or other injuries with walking. For instance, you might have some soreness or discomfort in your calf or thighs, but you decide to muscle through it because you read that walking is beneficial for you. This would only put you at risk for a potential injury. Fitness experts suggest that we should generally start off with an amount of walking that we can comfortably complete and only after we have become accustomed to the routine for a few weeks should we increase our distance and time. If you were primarily inactive for the past few months, then you should start slow and low to reduce the risk of any injury. If you have some sort of pain in your feet, ankles, legs, or hips, or are experiencing any trouble while walking, consult a doctor first rather than simply pushing through the pain.

Calf pains are called claudication and if you are a smoker then this can be serious. It means your leg muscles are not getting enough oxygenated blood because of the narrowing of the arteries of your leg. Complete abstinence from tobacco and a physician’s consultation is mandatory otherwise you may land up in gangrene of tore, foot or even leg.

4. Picking the same route every day

Do you often find yourself getting bored while walking? Does your mind wander off and you lose focus as you are walking? Then maybe the issue is your route. Picking the same route for walking every day might make you feel bored or lead you to lose interest in the process. When you see the same surroundings on your walking route on a regular basis, subconsciously you might feel as if you are stuck in a rut. Eventually, you might even give up the exercise. Thus, it would be good if you could change the route from time to time to keep things interesting. Moreover, it will also be beneficial for your mood and motivation. Try and keep switching between uncrowded lanes near your area or some parks with waterfronts for your walking route every once in a while to keep your interest in walking fresh.

Walking on a trade-mill at home is also boring if you are not listening to music or watching television at the same time. But if the walking tracks are far away from your home and streets around your home are busy with traffic then this is surely the next best option.

5. Walking with a slumped stance

Many people develop a hunched posture from sitting at a desk or in front of a computer all day long. That posture might be brought over to your walking as well. A good posture for walking allows you to breathe well and also helps you walk faster and longer.  The right walking posture is to keep your chin up when walking and make sure that it is parallel to the ground. Your eyes should be forward and focus on the street. Meanwhile, your shoulders should be down and relaxed. As you walk, step your feet lightly from heel to toe and swing your arms naturally and freely.

6. Making it all about your lower body

Walking shouldn’t just be all about your lower body. Yes, your feet, ankles, and legs push you forward but your upper body, especially the core, is equally important. Strong and activated core muscles while walking will take some pressure off of your feet and toes. This will also minimize the risk of overuse injuries which impacts muscles, nerves, ligaments, and tendons. While walking, tilt your torso slightly forward to keep your core muscles busy. You should also pull your belly button in toward your spine but make sure you don’t grip the muscles. Think of it like you're doing a small crunch but while walking.

7. Swinging your arms too much

While it’s important to use your arms while walking, it’s equally vital not to swing them too much or too wildly. Many feel that the wild arm motion will give the body the extra push while walking. That isn’t quite true. While you're walking, each arm tends to move naturally with the motion of the opposite leg. However, the movement shouldn’t be so exaggerated that your trunk is moving back and forth erratically and is unsteady. Relax your arms and let them move naturally instead of forcibly while keeping your elbows close to your body. Not only will this motion look less silly, but it will also let you focus on strength from your rear leg without wasting motion in front of your body.

8. Walking without much intensity

Walking doesn’t need to be an intense workout session. However, if you intend to walk with the intention of losing weight or to boost your cardio, then it cannot be too low-intensity. To maximize the health benefits of your walk, a moderate-intensity walking routine would be appropriate for most age groups. The range for moderate-intensity activity is 2.5 to 4 miles per hour (mph). However, you should choose your pace depending on your fitness levels. Generally, 100 steps per minute for adults under age 60 (about 3 mph) should be good enough. 

9. Not drinking enough water

It is essential to stay hydrated while walking. Hence, you shouldn’t make the mistake of not drinking enough water before, during, and after the activity. Firstly, make sure to have a glass of water every hour throughout the day. This will ensure that you are hydrated when you are starting out. Then, drink a glass of water 10 minutes before your walk. During your walk, you should drink a cup of water every 20 minutes or when you feel thirsty. Once you finish your walking routine, drink a glass of water as well. The key is to balance proper hydration with over-hydration. Bear in mind, though, to avoid drinking any caffeinated beverages before your walk. They will make you lose fluids and make you feel thirstier. If you walk for two hours or more, carry an electrolyte-replacement sports drink with you.

10. Not stretching later

New walkers generally tend to avoid any stretching exercises after finishing their main routine. That, however, is a mistake. Your muscles and tendons need to ease out when the walking routine is done, or else they might get tight. The older you get, the more important it is to stretch after every exercise routine. A gentle stretch when you're done with your walk should be good enough. Give your legs, particularly your calves, a decent workout. Don’t overdo it, though. Stretches shouldn’t hurt or cause discomfort.  Do slow standing lunges for about 2-3 minutes. Slowly bend at the waist with slightly flexed knees and bend forward. Hold each stretch for 10-20 seconds. For help with your balance, use a chair or a wall. 

Getting up early can be a challenge if you like to stay up late and sleep in. If you want to make walking in the morning a part of your new routine, there are some ways to motivate yourself: 

• Get your clothes and shoes ready the night before
• Create a fun, upbeat playlist
• Stretch before and after your walk
• Wear reflective clothes if you’re walking in the dark so drivers can see you
• Make sure your walking goals are realistic. Aim for 30 minutes of movement or exercise each day. But do what feels right for your body. You can slowly increase how far or how long your walks are.
• If you miss a day, don’t let it ruin your routine. It’s OK to have an off day and start right back up the next day. 
• To keep your morning walks enjoyable, you should also consider changing up your route. Having new things to look at and see can give you something to look forward to in the morning. 

If you are not a morning person then make it an evening walk. Walking is vital for good health, so enjoy the benefits of walking.

BUDGET TRAVEL PLAN FOR SENIORS

 

 

Retirement is the perfect time to explore the world, fulfilling those travel dreams you’ve nurtured throughout your working years. In fact, a recent survey by the Transamerica Center for Retirement Studies confirms my own post retirement plans. It suggests that 60% of retirees dream of spending their golden years traveling. And it's no wonder—travel can broaden our horizons, rejuvenate our spirits, and create lasting memories. But, retirement is also the time when your earnings are limited and concerns of big spending on health emergencies maximum. The good news is that with thoughtful planning and a few savvy strategies, retirees can satisfy their wanderlust without draining their savings. Let us see how we can make the most of our retirement travel dreams while keeping our savings intact.

 

1. Make a retirement travel budget

As a retiree, having a dedicated travel budget can help you afford the trips and experiences you've been looking forward to. Typically, retirees spend around 55-80% of their pre-retirement income each year. However, if you plan to travel often, you may need to budget more for the same. To create a realistic travel budget, research the costs of your desired destinations, including living expenses, food, and activities.

 

2. Try the 50/30/20 spending rule to budget for travel in retirement

A helpful way to plan for travel in retirement is the 50/30/20 rule. This rule divides your after-tax money into three parts: 50% for essentials, 30% for things you enjoy, and 20% for augmenting your savings. Travel falls under the "things you enjoy" category. Most retirees spend about 5% to 10% of their yearly budget on travel. Some retirees save up a lump sum each year for a big trip, like Rs. 500,000 for an overseas couple vacation. Others might plan on spending around Rs. 200,000 per year for the next decade or so travelling inland.

 

3. Plan your trip as far in advance as possible

The earlier you plan your trip, the better. Airlines usually open up their flight schedules about 11 months before the travel date. Instead of booking immediately, spend some time looking at prices for your trip. This way, you'll be able to spot a good deal when you see it. A good time to book domestic flights is usually one to three months before your trip, and two to eight months before for international flights.

 

4. Travel on Tuesdays

When booking flights, Tuesday is almost always the cheapest priced day of the week to travel, due to the low demand for flights on this day. If you’re willing and able to travel out and/or back on a Tuesday, this will save you some money.

 

5. Travel off-peak

The cheapest time to visit a place is when no one else wants to go. As retirees for you everyday is a holiday, so why do you want to compete with regular travelers and jostle with the crowd?  For some destinations, visiting in low season is not only more affordable, but far more pleasant given the lack of crowds. For other places, it might not be feasible: maybe the weather will be prohibitive, or the key attractions will be closed. If that's the case, opt for the shoulder seasons. Either way, you'll save.

I have a blog written on the benefits of off season travel, and you can read it by clicking: https://surajitbrainwaves.blogspot.com/2022/08/the-joy-of-off-season-travel.html

 

6. Be flexible with your destinations

Keep your holiday options open, in terms of both destination and timing. Watch for flight sales and accommodation discounts. Keep an eye out for great deals. Eventually, you'll be able to nab a trip to… somewhere, for a great price. Sometimes some of the most amazing destinations in the world aren’t on your radar yet but are totally worth the trip. Often they’ll even been cheaper too.

 

7. Save on Visa charges

Some countries don’t require visas for entry as a short term traveller, and others charge for the privilege of entering. Be aware what you’re getting into, as you can plan your journey around destinations with cheap visa processes.

 

 

8. Consider staying in Airbnbs / OYO accommodations

 Thanks to vacation rental platforms like Airbnb and OYO, travelers can skip traditional hotels and choose from various condos, apartments, or houses. Hosts on Airbnb often provide discounts for stays of 28 days or more, making longer visits more budget-friendly. Staying longer also allows for a smoother adjustment to a new city, reducing the pressure to see everything at once. If the weather isn’t favorable one day, there’s no rush to visit a tourist spot; you can wait for a nicer day.

 

9. Exchange currency wisely

Don't let currency exchange fees eat into your travel budget. Before you go, do some research to find the best exchange rates. Compare what banks, currency exchange booths, and ATMs are offering. The trick is to find a bank card that doesn't charge for foreign transactions or accessing foreign ATMs. It's also worth looking into cards that allow you to load up in a foreign currency, to take advantage of a strong exchange rate.

Using a credit card with no foreign transaction fees can be a good option for purchases, but double-check if there are any extra charges for converting currencies. Another tip is to withdraw larger amounts of local currency at once to minimize ATM fees. Just be sure to keep your cash safe! No matter where you are in the world always keep some US Dollars with you for contingency and emergency.

 

10. Use travel credit cards

Financial advisors suggest using credit card travel rewards. With more free time, retirees can learn how to get the best value from their daily expenses through these rewards. As they often spend time with family or purchasing gifts for grandchildren, using the right travel rewards cards can help them earn points for their trips without increasing their usual spending.

 

11. Get a sense of local prices before you arrive at your destination

Having a basic idea of what things usually cost in different destinations can help you avoid being overcharged, like a hidden "tourist tax." For example, check the average taxi fares before you go so you have a general idea of what to expect. Look up typical prices for things at the market so you can feel more confident when you're bargaining. Knowing how to buy official bus tickets ahead of time can help you avoid paying too much for a bus ride.

Tip: Websites like Numbeo or Expatistan can be useful for getting a sense of the cost of living in different destinations. They often have information on things like groceries, transportation, and dining out, which can help you plan your budget more accurately.

 

 

12. Use public transport

Save money on transportation by using buses, trains, and ferries instead of taxis. It's cheaper and a great way to experience the local culture. Many cities offer passes that give you unlimited rides for a few days, which can help you save you even more. Or, of course, you could save even more money and walk. You'll see far more of a city if you do this, plus work off a few of those buffet breakfasts.

You don’t always have to take a bus or a train. Try local fishing boats, kayaks, trams, scooters, rickshaws etc. There’s certainly no good reason not to do a little exploring to find a way of getting around that you wouldn’t find back home, and often it’ll be a lot cheaper.

 

13. Join free tours

In most major cities these days you'll find multiple options for free tours. These are usually government-funded walking tours that could be general introductions to a city, or quite focused special-interest tours, all hosted by passionate locals keen to share their city. The open top big red bus is very economical and has audio guides too.

 

14. Go to free attractions

Some of the world's most famous tourist attractions cost nothing to visit. Think Central Park in New York; pretty much all of the museums and galleries in London; the Grand Bazaar in Istanbul; the Smithsonian in Washington DC.

 

15. Visit free galleries and museums

Some cities like London and Berlin are full of free museums, including numerous collections of art and history that are free to the viewing public. Other cities charge a small fee for entrance into their museums, but even those places frequently offer discounts and even free days. Google it!

 

16. Shop and haggle like locals

Shop in local markets and not in tourist stores. Temple Bar in Dublin is home to 3 different types of markets all held over the weekend. They offer cheaper and more unique souvenirs than what you will find in the shops. In many cultures it’s the norm to bargain a price down from the asking price. It may not feel comfortable but it’s normal. But, also know when to stop and pay a decent price.

 

17. Cook food or eat where locals eat

If you are staying long in a Airbnb then buy fish, chicken, vegetables, pulses and rice and cook your own food. It cuts down your food bill drastically. Occasionally you can go to eateries where locals eat and avoid 5 star restaurents. Street food is great for breakfast and lunch and a quite home cooked dinner is usually just fine.

 

18. Claim the tax back

Each country has a different process but it is definitely worth investigating if you can claim the taxes of your purchases during your holidays. Look for the tax free logo in the establishments you visit. Some will require a minimal purchase expense and you will usually have to present the passport. Once at the airport back home, before checking in, introduce yourself at the tax return stand to complete the process.

 

Travel extensively and enjoy your golden retirement years. Don’t just hop from place to place but make it a long and languid vacation and enjoy the new place, the new culture and the new society. Nothing is more enjoyable and educational than this.

UNDERSTANDING ALL ABOUT ANGER

 

 

Anger is a frequently misunderstood emotion. It’s common to believe that anger is destructive, or that it's the result of a bad attitude, but the truth is more complicated than that. Not only is anger human, but it is also a necessary function. When managed properly, it can even yield some positive outcomes. Accepting that anger is a part of life and knowing its true nature is key to utilizing this inevitable emotion effectively.

"Holding onto anger is like drinking poison and expecting the other person to die." This saying is wrongly attributed to Buddha, but I could find no evidence of the same. Our culture views anger this way, too. The Internet is littered with self-help communities preaching to let go of anger, sharing quotable advice like, "If another can easily anger you, it means you are off-balance within yourself." Or, "Anger doesn’t solve anything. It builds nothing, but can destroy everything." Even, "Anger is your biggest enemy. Control it." On the flip side, we praise those who don’t show their anger as "well-bred," "intelligent," and "sophisticated." We’ve upheld whole groups of people who tend not to show anger as model citizens.

 

The Biology of Anger

Anger is a threat-activated neurophysiological arousal response, which means it’s created when a threat triggers the brain to send out a rallying cry to the body, putting the troops on high alert. The amygdala starts the call to battle. Then a cascade of brain and body events leads to adrenaline and cortisol pumping through the bloodstream, an increased heart rate, tensed muscles, heightened and narrowed attention, and a facial expression that flashes like a warning sign.

Anger is not a behavior, it’s an emotion. It is not the same as hostility, violence, or aggression. Those words describe what people do; anger describes how people feel. The difference between anger and aggression is crucial. Anger is an evolutionarily hardwired, physiological, and automatic cascade in the body. Aggression is an action exercised by a person’s free will. When we recognize that, we can respect the emotion of anger even as we condemn the behavior of violence. The following facts about anger might change your views on this misunderstood emotion.

 

1. Anger is not inherently bad

One of the most common misconceptions about anger is that feeling anger is bad. The facts are quite different, as anger is an important emotion that is there to alert us that something is wrong. Adults and children experience anger differently. Children mostly feel anger as frustration. For example, they will become angry when they can’t have something they want when they want it. Adults, on the other hand, get angry when they feel out of control. 

Anger in itself isn’t a bad or even dangerous emotion, as long as you address it and understand the underlying issues that it’s trying to point out. At the end of the day, anger can motivate us to respond to confrontation, unfairness, and other problems. Figuring out why we feel angry is the first step to reaping the benefits from this emotion. 

 

2. Anger can stimulate motivation

Since we’re on the topic of benefits, one of the greatest upsides of anger is that it's a motivating force. Usually, expressing anger is linked to aggression. However, anger can be expressed in an infinite number of ways. While aggression is one of them, so are assertiveness and problem-solving. According to Psychology Today, brain scans show anger significantly activates the left anterior cortex, which is associated with positive approach behaviors. Moreover, studies have shown pre-dominant left-brain activation when angry subjects perceive that they can make things better. Expecting to be able to act to resolve the angering event should yield greater approach motivational intensity.

 

3. Anger has a strong physical component

Anger is an emotion that manifests itself through strong physical sensations: tensed muscles, clenched teeth, rapid heartbeat, and sweaty palms. Anger triggers the body’s fight-or-flight response - just as fear, excitement, and anxiety do. The adrenal glands flood the body with stress hormones, such as adrenaline and cortisol. The brain then shunts blood towards the muscles in preparation for physical exertion.  These physical reactions can make us feel as though anger is controlling us, but trying to resist them will only make matters worse. The best course of action is to fully allow yourself to feel what is present. Leaning into those sensations and expressing your anger rather than trying to conceal it will calm your nervous system quicker. 

 

4. Uncontrolled anger and outbursts can harm your heart health

While constructively expressing your anger is physically beneficial, lashing out isn’t. Issues with controlling anger and angry outbursts can have harmful and even dangerous consequences. Anger is most physically damaging to your cardiac health. A study published in the European Heart Journal found that the risk of a heart attack is doubled in the two hours following an angry outburst, and so is the risk of having a stroke. Another study found that people prone to anger as a personality trait had twice the risk of coronary disease than their less angry peers.  The good news is that you can learn to control those angry explosions. Deep breaths and assertive communication skills are two helpful tools when you feel you’re about to lose your temper. You may even need to change your environment by getting up and walking away.

 

5. Perfectionism often leads to anger

Striving to always do your best is one thing, but believing you need to be perfect is a different thing altogether. Some aspects of perfectionism help us move towards success, but this quality has a dark side, too. There is a close relationship between perfectionism and anger.  Perfection is the greatest enemy of good and self-directed perfectionism is associated with anger and frustration with oneself, while socially prescribed perfectionism is related to anger directed towards others. Learning to replace self-criticism with compassion and allowing imperfection is a long process, but it's definitely worth the time and effort.   Performance can only suffer with anger, even in a perfectionist.

 

6. Aggression is hereditary

Feeling angry is normal and healthy bur expressing it through aggression, however, is not. If violence only brings negative results, why is it the default reaction to anger? Modern society inherited this tendency from its ancestral past. Aggression helped out forebears survive and reproduce. Until about 12,000 years ago, all humans lived as hunter-gatherers.  Research conducted by anthropologists who lived with hunter-gatherer tribes found that hunter-gatherer men who committed acts of homicide had more children, as they were more likely to survive. More recently, scientists were able to find a link between aggression and a specific gene - monoamine oxidase A or MAOA - proving beyond a doubt that aggression is hereditary.  

 

7. Anger and fear often go hand in hand

Anger and fear often go hand in hand. In fact, anger is often a secondary emotion that only arises when a person continues to feel unsafe. So when researchers measure whether someone is habitually angry, they also tap into whether they might be habitually afraid, vulnerable, sad, or anxious. When scientists look at the biological consequences of anger versus other emotions side-by-side, it becomes clear that anxiety and sadness are what causes the problem, not anger.

 

8. The best way to defuse anger

Humor and laughter have been proven time and again to be powerful tools to lower stress levels and dissolve anger. Almost by definition, humor represents a different way of perceiving things. A joke or a shared laugh can lighten anger’s heavy load because you suddenly see the problem from a completely different perspective. The moment when our fundamental perception of something changes is called cognitive shifting. It can make a frustrating situation seem silly and less significant. An important caveat, though, is that humor is effective at diffusing anger when it's directed at a situation and not a person. 

Emotions are big exclamation points that our brains hold up to get our attention when something important is happening, or when a problem needs to be solved. Fear warns us about danger, grief tells us to seek support, and joy tells us that we should continue doing whatever it is that makes us feel good. Anger is the same. It tells us that injustice is being enacted, or that we need to take action to ensure the survival of our body and our integrity.

People can steal, assault, cheat, bully, and oppress without even a bit of anger. But without anger, the victims would shrug and continue to endure injustice. So anger is not always bad. There are times, when you feel anger, that’s okay. It’s your brain’s way of keeping you safe. You can, and should, investigate whatever triggered your anger and use your wise mind to evaluate the facts and decide on the best actions. But whatever those turn out to be, the initial spark of anger should always be allowed.