7 Exercises For Beginners To Kickstart Their Fitness Journey

7 Benefits Of Cycling Your Way To Better Health And Fitness

<p>Walking is a type of exercise that nearly anyone can do. Because it does not need any special equipment, and its use is almost universal. There’s a popular goal that many people aim for: walking 10000 steps every day. But why do we hear this number all the time? Let’s explore the reasons why 10,000 steps a day make sense and if this is really required for you.<br>The idea of walking 10,000 steps daily originated in Japan in the 1960s and a pedometer was created, named ‘manpo-kei’, which means 10,000 steps meter. The 10,000 steps every day were picked because it sounded good (not too few... not too many). It was also a goal that for most people would easily fit into their day but one that might present enough of a challenge. And since then, it has become a much-hyped fitness goal worldwide.</p><h2>Improved cardiovascular health</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Improved%20Cardiovascular%20Health_1721136681652.jpg"></figure><p>Regular steps daily can greatly enhance the health of your heart. When you take 10,000 steps a day, you get your blood pumping. This not only leads to a physically stronger heart, but also makes it easier for the blood circulatory system to work efficiently. Walking ten thousand steps can lead to a decrease in blood pressure, reduce levels of harmful fat (lipids) in the blood, and elevate those that are good. All these things contribute to healthier hearts over time. The benefits of walking everyday can mean a reduced risk for heart disease or stroke and make one's heart more robust than ever before.</p><h2>Weight management</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Weight%20Management_1721136696699.jpg"></figure><p>There's no better means of managing or losing weight than increasing physical activity. As everyone is well aware, walking steps daily is one of the best ways to accomplish this. Walking ten thousand steps expends about 300-400 calories, depending on your weight and speed. Such a rate of burning fat can both maintain proper body weight and get rid of excess kilos, especially when combined with good nutrition and a balanced diet.</p><p>AlsoRead0</p><h2>Strengthened muscles and bones</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Strengthened%20Muscles%20and%20Bones_1721136795553.jpg"></figure><p>Weight-bearing exercises that include walking steps daily are beneficial to strengthen your bones and muscles. Regular 10000 steps a day, especially brisk walking help tone the muscles. The various muscle groups involved in walking mean that it's not just your legs, but also your core and even arms which get proper exercise at this time. The benefits of walking every day also include helping the body maintain its muscle tone and strength. Such moderate, non-weight vigorous exercise in mid-life not only benefits life expectancy but also helps to preserve bone density, lessening the risk of osteoporosis and fractures.</p><h2>Reduced stress and anxiety</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Reduced%20Stress%20and%20Anxiety_1721136919429.jpg"></figure><p>Walking steps daily might be one of the best ways to clear your head and destress. While you walk 10000 steps everyday, your body releases endorphins, so you feel the ‘happiness hormones’ and then stress levels start to drop as a result. No matter whether you walk through a park, use the treadmill at home from time to time or take an evening stroll up and down your neighbourhood street for half an hour, taking some time for yourself can be incredibly calming and mentally refreshing.</p><h2>Enhanced mood</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Enhanced%20Mood_1721137019295.jpg"></figure><p>The combination of regular 10000 average steps per day and a less stressful life will cheer up most people like no one else can. Regular physical activity, such as walking ten thousand steps, is known to reduce levels of depression. This trifecta produces overall mood enhancements by pulling up endorphins. Going out into fresh air and keeping to a regular exercise rhythm will make you feel better and more content than ever before.</p><h2>Improved sleep quality</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Improved%20Sleep%20Quality_1721137135899.jpg"></figure><p>Another benefit of walking every day is having an improved sleep quality. If you have difficulty sleeping, trying to incorporate walking ten thousand steps into your daily routine may make a difference. Physical activity, such as 10000 steps every day, can help regulate your sleep patterns. It will make it easier to drop off to sleep, letting you feel more rested and refreshed in the morning.</p><h2>Increased social interaction</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Increased%20Social%20Interaction_1721137239287.jpg"></figure><p>You can create walking ten thousand steps as a social activity. Join a walking group, walk steps daily with friends or make new ones along the way - it's an opportunity to socialize. An ideal opportunity for people who tend to live in isolation or who may feel lonely, a simple way for them to make connections and build relationships.</p><h2>Enhanced creativity and productivity</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Walking%20makes%20you%20productive_1721302269340.jpg"></figure><p>Walking 10000 steps every day is also good for the brain, it boosts creativity and productivity. A lot of individuals recognize that they think a great deal better when they are taking walks. We all have days, right? Well, one of the benefits of walking every day is that this pulls us from work or daily tasks and offers up some perspective, it helps to clear the annoying cobwebs of life.</p><p>AlsoRead1</p><h2>Accessibility and ease</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Accessibility%20and%20Ease_1721137437695.jpg"></figure><p>Perhaps the best thing about walking is that it can be done by almost everyone. It requires no gym membership, special equipment, or a specific skill set. You can walk 10000 average steps per day at your own pace, making it an easy and flexible way to stay active. Plus, it’s free.</p><h2>How many steps to walk a day?</h2><p>But the one question that still remains unanswered is how many steps should I walk daily. For most people, 10000 steps every day is an ideal goal but it's worth noting that any amount of walking can be helpful. Start smaller if you are new and work your way up over time to increase the goal. This means you need to be methodical and develop a routine that fits your lifestyle. More recently, new research has found that even fewer steps, around 7000 to 8000 a day in moderate patterns, also offer important health benefits so do not be put off if 10000 seems a little out of range.</p><blockquote><p>Disclaimer: Before incorporating any of the aforementioned exercises into your routine, it is advised to consult with your trainer, family physician, or a physical specialist. It is important to understand your body's capabilities and limitations before starting any new exercise.</p></blockquote>

Discover the health benefits of walking 10,000 steps daily and learn how many steps you should aim for each day according to your lifestyle.

Learn about the numerous benefits of walking 10,000 steps every day and how many steps you should aim for. 

10,000 Steps Daily: Benefits And Daily Step Goals | Zee Zest

Benefits Of Walking 10,000 Steps Daily: How Many Steps Should You Walk Each Day?	

Fitness

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Walking

Expert-Recommended Diet Plan For Fasting During Shravan

4 Foods That Boost Collagen Naturally And How To Add Them To Your Diet

<p>The benefits of fasting have become a great topic of interest in the present day. Fasting, or simply abstaining from eating for a certain period of time has shown significant health benefits. Fasting helps with weight management and provides significant health benefits. A diet high in unsaturated fats and low in calories, carbohydrates, and protein, while also providing the body with the necessary nutrients, a fast mimicking diet allows the body to experience the health benefits of fasting. FMD aims towards putting forth the effects of a water-only fast, in the form of a 5-day plant-based diet. Here’s a guide to a fasting-mimicking diet food list to help you with your FMD diet.</p><h2>What is a fast-mimicking diet plan?</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_What%20is%20a%20fast%20mimicking%20diet%20plan_1721286630115.jpg"><figcaption>Fasting Mimicking Diet</figcaption></figure><p>Fasting mimicking diet, simply put is a diet plan that aims towards mimicking fasting without actually fasting. It is a five-day plan towards a low-calorie diet. The fasting-mimicking diet is an approach towards weight loss that effectively promotes the benefits of fasting, while you continue to consume certain foods. The mimic fasting diet plan is a plant-based diet that helps in specific micro and macronutrient breakdown. A diet plan that can be repeated once per month for the first three consecutive months, the FMD diet has been shown to achieve optimal results.</p><h2>How is a fast-mimicking diet different from intermittent fasting?</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_How%20is%20a%20fast%20mimicking%20diet%20different%20from%20intermittent%20fasting%20_1721134506843.jpg"><figcaption>Fast mimicking diet vs intermittent fasting</figcaption></figure><p>Intermittent fasting is based on such an approach that allows you to eat during a certain period of time, followed by a rest period where you don't consume any food. In intermittent fasting, one does not follow a particular diet which dictates what the person can eat and not. In FMD, on the other hand, a person is prescribed a particular diet plan. Moreover, a fast-mimicking diet allows you to intake calories only from specific food items, and you would not be fasting completely.</p><h2>Health benefits of fast mimicking diet plan</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Health%20benefits%20of%20fast%20mimicking%20diet%20plan_1721134632215.jpg"></figure><p>Fast mimicking diet is not only effective for your weight loss journey but also has a number of health benefits. </p><ol><li>Improved metabolic health- The fast mimicking diet plan helps in a metabolic reset of the body. It focuses on long-term metabolic health improvements. </li><li>Cell recycling- The mimic fasting diet plan helps to activate autophagy, which is a process wherein the cells break down and damaged cells in the body are recycled. </li><li>Reduces risk of diabetes- Fasting mimicking diet plan potentially reduces the risk of diabetes among individuals, especially the risk of diabetes type 2. </li><li>Detoxification- FMD diet helps to enhance the natural detoxification process of the body.</li></ol><h2>Basic rules for fasting-mimicking diet plan food list</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Basic%20rules%20for%20fasting%20mimicking%20diet%20plan%20food%20list_1721134780382.jpg"></figure><p>While designing your FMD diet, you have to keep in mind some basic rules for a mimic fasting diet plan.</p><ol><li>Calorie restricted- In an FMD diet, the daily intake of calories needs to be reduced to 900 calories or fewer. </li><li>Vegan diet- FMD is an entirely plant-based diet, which excludes all animal and dairy products.</li><li>Sugar-free- Fast mimicking diet is based on the exclusion of sugar, including most fruits. Only a limited amount of honey and berries is accepted. </li><li>Whole foods- Ultra-processed foods are a big no in the FMD diet plan. </li><li>Light in lectin- Fast mimicking diet avoids intake of plants that are high in lectin content. Beans and legumes in an FMD diet need to be soaked first in order to reduce their lectin content. </li><li>Nutrient high- FMD focuses on a kind of diet that is high in nutrition and low in calories.</li></ol><h2>Here’s a general guideline for your fasting-mimicking diet food list</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Here%E2%80%99s%20a%20general%20guideline%20for%20your%20fasting%20mimicking%20diet%20food%20list_1721134900980.jpg"></figure><h2>Day 1</h2><p><strong>Snacks-</strong> Healthy fats in the form of nuts such as walnuts and almonds.<br><strong>Meal-</strong> The intake of brown rice and quinoa helps to provide the body with the necessary carbohydrate content. Protein intake can be done by consuming legumes, along with leafy vegetables such as cauliflower, asparagus and broccoli.</p><h2>Day 2</h2><p><strong>Snacks-</strong> Nuts such as walnuts and almonds. <br><strong>Meal-</strong> Steamed vegetables along with hummus, roasted cabbage, green salad and sweet potatoes, help in providing the body with necessary nutrients while being low in calories.</p><h2>Day 3</h2><p><strong>Snacks-</strong> Nuts, seeds, avocados or berries. <br><strong>Meals-</strong> Clear vegetable soup or lentil stew, salad prepared from beetroot and brussel sprouts. You can also prepare yourself a meal bowl consisting of chickpeas and green, leafy vegetables.</p><h2>Day 4</h2><p><strong>Snacks- </strong>Herbal tea, along with nuts and seeds.<br><strong>Meal-</strong> Salad bowl with lentils and leafy vegetables, or hummus and sweet potato along with cabbage salad. Adjust the hummus and sweet potato quantities in order to meet the required amount of calories.</p><h2>Day 5</h2><p><strong>Snacks</strong>- Berries, avocados or nuts and seeds. <br><strong>Meal- </strong>Salad bowl prepared from leafy vegetables and cabbage, or roasted sweet potatoes and cabbage, along with lentils or hemp seeds. These food items can be pressure-cooked as per preference.</p><blockquote><p>Disclaimer: Before incorporating any aforementioned food suggestions into your diet, consult with your family physician or a diet specialist. Individual reactions to different foods can vary significantly, and what may be beneficial for one person could potentially cause adverse effects in another. The information provided above is a compilation of general benefits associated with consumption of particular food and may not apply universally to every body type. Always prioritise personalised medical advice to ensure your specific health needs and dietary restrictions.</p></blockquote>

A 5-day diet plan that is best to provide you with the necessary nutrients, making it easier for those who want to complete their fast, Fasting Mimicking Diet is here to help you do it. Here’s a food list to include in your FMD plan.

A 5-day diet plan that is best to provide you with the necessary nutrients, Fasting Mimicking Diet is quickly gaining popularity. Here's how you can try it.

Food List To Include In Your FMD Plan | Zee Zest

 Fasting Mimicking Diet (FMD): Comprehensive Plan And Food List For Effective Results

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 Nature's Gift: Coconut Oil For Glowing And Healthy Skin

5 Recipes You Can Try With Dry And Fresh Coconut

<p>Dealing with this scorching summer heat, chilled beverages have become an integral part of our daily life, loved by most of people. And while there are many, if you wondering about the healthiest and ready-to-drink summertime beverage, we have a winner. With the good old coconut water, we assure you that you won't regret the decision as there is nothing more satisfying than a sip of coconut water on these summer days.</p><p>Apart from being a refreshing drink, coconut water is packed with an array of health benefits. Surprised? This guide will take you through a number of health benefits of drinking coconut water.</p><h2>Coconut water from the source</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_What%20is%20coconut%20water_1721132823552.png"></figure><p>Coconut water is a translucent liquid found in young coconuts. Coconut water can be found in both, whether you choose young coconut or matured coconut.  But, if you are looking for a larger amount of coconut water, choose the young or green coconuts as they have more water compared to matured ones.</p><h2>Where can you find coconut water in market?</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Where%20can%20you%20find%20coconut%20water_1721133193943.jpg"></figure><p>You can easily find fresh coconut water on coconut stalls if you live in a coastal state where coconuts are produced in abundance. But if you don't find any coconut stall near you, just order fresh green coconuts from an online grocery store or you can also order packed coconut water.</p><p>AlsoRead0</p><h2>How much coconut water should you drink a day?</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_How%20much%20coconut%20water%20should%20you%20drink%20a%20day_1721133284503.jpg"></figure><p>Can you take coconut water every day? The answer is YES. There are no set guidelines regarding how much coconut water should be consumed a day. However, you can take 1 to 2 cups of coconut water or 1 or 2 coconuts daily. That said, too much of anything, however good it may be, is bad. As coconut water is packed with many minerals, overdose can adversely affect your crucial body functions.</p><h2>How can you incorporate coconut water into your diet?</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_How%20can%20you%20incorporate%20coconut%20water%20into%20your%20diet_1721133486903.jpg"></figure><p>This ultimate thirst-quencher has a subtle,  sweet and nutty flavour, which appeals to most people but there are some who don't love the coconut water taste. So, instead of taking a direct sip of coconut water,  you can also put it with some other items to enjoy a delightful combination while getting the benefits of coconut water simultaneously. Here are some refreshing combinations  you can try—</p><ul><li>You can add mint leaves, basil leaves or a dash of ginger to coconut water and enjoy a re-energizing drink.</li><li>Try a coconut water smoothie, take a banana ( or kiwi or berries), a handful of spinach and coconut water, now just blend all these together.</li><li>Obsessed with coffee? You can also combine coconut water with chilled coffee for a refreshing coffee alternative.</li><li>Who doesn't love mocktails? Try mixing coconut water with a splash of pineapple juice, a squeeze of lime and a bit of carbonated water and reap the benefits of drinking coconut water with this tropical mocktail.</li></ul><p>AlsoRead1</p><h2>What are the health benefits of drinking coconut water daily?</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_What%20are%20the%20health%20benefits%20of%20drinking%20coconut%20water%20daily_1721133663461.jpg"></figure><p>Taking coconut water every day offers plenty of health benefits, making it one of the most popular beverages among sportspersons.<br>So, if you are going to take coconut water everyday, benefits include -</p><ul><li>Improves heart health: Rich in potassium, coconut water can help in managing cholesterol levels in the blood, promoting a healthier heart. Additionally, taking coconut water daily may also increase good cholesterol levels and prevent various heart diseases.</li><li>Support healthy skin: Getting healthy and glowing skin is one of the benefits of drinking coconut water daily. Coconut water not only hydrates but also rejuvenates the skin owing to the presence of antioxidants, vitamins, and cytokinins.</li><li>Combat digestive problems: Coconut water is also rich in manganese which helps in regulating your bowel movements. This also contains calcium, iron, and magnesium which helps in treating diarrhoea. Besides this, coconut water is a great choice to reduce digestive discomfort due to acidity.</li><li>Enhanced immunity: Improved immunity is another benefit of drinking coconut water daily. Being packed with high levels of lauric acid, which possesses antiviral, antibacterial, and antifungal properties, it can help in removing harmful bacteria from your body.</li><li>Boost metabolism: Improved metabolism is a key advantage of drinking coconut water daily. It is rich in potassium and enzymes, which help to burn more calories, thereby preventing obesity</li><li>Help in removing kidney stones: Coconut water can significantly help in removing kidney stones. It is rich in potassium which alkalinizes the acidic urine and dissolves the stones.</li></ul><blockquote><p>Disclaimer: Before incorporating any aforementioned food suggestions into your diet, consult with your family physician or a diet specialist. Individual reactions to different foods can vary significantly, and what may be beneficial for one person could potentially cause adverse effects in another. The information provided above is a compilation of general benefits associated with the consumption of particular food and may not apply universally to every body type. Always prioritise personalised medical advice to ensure your specific health needs and dietary restrictions.</p></blockquote>

Besides being the favourite summertime drink, coconut water offers a plethora of health benefits.