Benefits of morning walk

Morning walk is one of the most satisfying and beneficial physical activities that you could ever do! It makes you feel fresh and rejuvenated, and gets you ready for entire day. A 30-minute morning walk can change your life! Especially if you suffer from a host of lifestyle-related diseases such as diabetes, obesity, heart disease, etc. The morning hours have the least amount of pollution in the air. Fresh air has oxygen in abundance. Chances of you suffering from various diseases diminishes. The morning air is rich in negative ions and oxygen is negatively charged and help you have a pleasant state of mind. Make it a habit of walking in the morning and inhaling as much good air as possible. Motivate yourself every morning to get up from the bed and take a soothing morning walk. Here are 25 reasons that will get you going. 

1. Lowers the risk of diabetes
   A 30-minute morning walk can help improve blood sugar control as well as aid the management of insulin in Type II diabetes. It allows the cells in the muscles to use up more glucose, helps burn body fats that are not needed, and also aids in improving the Body Mass Index (BMI). This benefits diabetics immensely.
2. Strengthens the heart
   It might not be a good idea to run. Brisk walking can help reduce the risk of heart disease and stroke. Walking every morning for about 30 minutes can help lower blood pressure. Morning walks can also lower triacylglycerol levels and prevent hypertension.
3. Aids weight loss
   Obesity is one of the major causes of many deaths and diseases. And the main reason for being obese is the sedentary lifestyle. Walking will be easy on your heart. There is nothing like a brisk walk for 30 to 40 minutes daily. It helps elevate the heart rate and burn calories that are essential for weight loss. You can lose weight healthily without changing your diet by walking every day, along with other exercises. Walking can aid weight loss by reducing overall body fat and improving flexibility and muscle strength.
4. Prevents arthritis and osteoporosis
   Leading an inactive life has many negative effects on the body, including stiff joints that can further lead to arthritis. Physical activity, such as walking for five days or more in a week, can help relieve arthritis pain and stiffness and give you more energy. Women are prone to losing bone density and developing osteoporosis. Walking gently exercises the joints and strengthens them along with improving bone density.
5. Prevents strokes
   Brisk morning walk for half an hour five times a week helps in keeping the heart strong and lowers the risk of strokes. People who maintain a regular fitness regimen that includes brisk morning walks reduce their chances of suffering from a stroke by 40% than people who are not physically active. A brisk walk around the neighborhood is all you need to stay fit and keep strokes at bay!
6. Controls cholesterol
   There is a greater risk of heart problems when there is an excessive amount of  LDL cholesterol and low amounts of HDL cholesterol. Following an active lifestyle and including activities like walking is an excellent way to make sure the levels of cholesterol in your body are regulated.
7. Protects against atherosclerosis
   Atherosclerosis is a condition that is caused by arteries that are blocked due to plaque or LDL cholesterol depositions on the inner walls of arteries in the brain, kidneys, heart, and legs. Circulation of blood does not occur properly. Regular morning walks can protect you from this condition.
8. Relieves depression
   One in ten people suffer from depression that gives rise to many other disorders and even leads to deaths.That’s because when you walk, the natural pain-killing endorphins flow properly throughout the body. Patients who suffer from depression found that walking fast every day for 35 to 60 minutes had a significant improvement in their condition. 200 minutes of walking per week can make you feel more energetic and positive.
9. Fights and protects from cancer
   Many people develop cancer due to dull or hectic lifestyles. Morning walk give you the exercise that you need, better immunity, and a breath of fresh air as well. Walking helps prevent ovarian, breast, kidney, and cervical cancers. Walking can also improve sleep in cancer patients. To make sure that you are safe from cancer, go for a morning walk every day and keep your body and mind healthy.
10. Enhances brain function
    Morning walks do more than just rejuvenating the body. It can help protect memory, improve thinking skills and has positive effect on the mind. When you walk, the oxygen and blood supply to the brain are accelerated, and this leads to an enhancement in mental alertness, brain function, and memory. Walking helps increase the brain volume and improves brain function in aged individuals. Take a regular walk every morning to keep your brain functioning properly at all times.
11. Tones the body
    A brisk morning walk can help in restoring muscle tone. You can tone your legs, tummy, and other parts of your body. Walking daily can also define the muscles in your calves, buttocks, and quads. Make morning walks your way to get a perfectly toned body.
12. Lowers risk of miscarriages
    Expectant mothers can hugely benefit from indulging in exercises like swimming and regular morning walk. Walking can moderate erratic hormone levels that cause changes in the body. Walking also helps prevent gestational diabetes that is quite common among pregnant women. Walking also provides protection against uterine contractions, which often result in spontaneous abortion, an occurrence that is caused by hormonal changes in the body.
13. Boosts the immune system
    Walking improves blood circulation and the supply of oxygen in the body. Walking for 30 minutes a day strengthens the immune system and keeps you protected from various illnesses and serious diseases.
14. Reduces fatigue
    A brisk morning walk can make you feel rejuvenated, refreshed and alleviate fatigue & boost your energy levels. Moreover, walking can also reduce fatigue experienced by cancer patients.
15. Fights dementia and alzheimer’s
    Walking on a regular basis can help in the prevention of alzheimer’s and dementia can reduce the risk of this condition by up to 54%. This is a common problem among the elderly, and it is best to prevent it early. So make morning walks a part of your daily routine.
16. Improves lung capacity
    The oxidation reaction quotient in the cells of your body can be increased significantly with a walk. However, these reactions cause a high demand for oxygen supply that makes the lungs pump extra oxygen. This, in turn, helps the lungs improve their capacity. To keep your lungs working properly and to ensure their health, start going for brisk walks for 30 minutes every morning .
17. Keeps stress away
    Morning walks keep stress away. Stress can have an adverse effect on your body, making you fall sick more easily and causing depression, anxiety, etc. Walking improves blood circulation to the brain and helps uplift the mood. A brisk morning walk can make you feel more relaxed and calm.
18. Makes skin glow
    Any exercise that improves blood circulation gives your skin a healthy glow and there is no better exercise than walking. It helps in delaying the onset of the signs of aging such as fine lines and wrinkles. Proper blood circulation also prevents pimples, acne, and other skin problems. With morning walks, you can achieve naturally radiant skin.
19. Energizes the body
    Walking every morning gives your body the energy that it needs to get through the day. It helps increase the circulation of blood and the supply of oxygen and keeps you active and alert all day.
20. Promotes healthy hair
    Being active has an important role to play in good hair health. Walking helps in keeping the hormones in your body well-balanced. It improves blood circulation, which promotes healthy hair growth and prevents hair loss as well. To get beautiful, lustrous hair, make it a point to go for a walk every morning.
21. Lowers the risk of diseases
    Morning walks keep deadly diseases away. Blood circulation in your body is increased, which helps in keeping cardiovascular and other life-threatening diseases at bay. Walking also improves metabolism in muscles and helps the body function normally. So, this low-intensity exercise can take care of all your health problems.
22. Promotes restful sleep
    The daily stress can cause insomnia. The best way to fight this is to take a walk every day. Morning walk help calm your mind, and you can get a good night’s sleep and feel well-rested when you wake up. If your lifestyle is not that active and you find it difficult to fall asleep, then you must walk in the mornings.
23. Prevents cognitive degeneration
    Women over the age of 65, who walk on a regular basis, are less prone to memory degeneration that is age-related when compared to those who do not walk or walk less. Walking is a great way to keep age-related mental illnesses away. The risk of chronic ailments like vascular dementia can be brought down to 70% with regular walking and staying active.
24. Slows down aging
    As you age, the tails of the chromosomes (telomeres) start to get shorter. And since chromosome is nothing but DNA, shorter DNA would mean lesser protein.This ultimately leads to loss of function and aging. Walking is a low-intensity physical activity that helps keep all your cell functions active and your heart healthy and improves brain function and blood circulation. Since your body remains active, the shortening of the ends of the telomeres slows down. This means, your aging process slows down.
25. Improves overall health
    There is nothing like a morning walk every day to improve your health. Every part of your body benefits from this exercise. A brisk 30-minute walk can extend your lifespan by about a year.

Helpful tips for walking 

1. Always keep your posture straight while walking. 
2. Early morning walks are the best and body absorbs vitamin D from the sun’s first rays.
3. A brisk morning walk every day, is what you need to lose a extra pounds. When you walk fast, you burn more calories.
4. Avoid going for a walk after eating as exercising after a meal affects the flow of digestive juices, which prevents the proper breaking down of food.
5. It is best not to drink too much water while taking brisk walks as it may cause harm to the respiratory system. Keep your body hydrated before you start your walk or 5 minutes after you are done.
6. If you are just starting out on making walks a regular exercise, start at a pace that you are comfortable with and slowly build it up as the days go by. 

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Early to bed and early to rise makes a man healthy, wealthy and wise.

Do not walk in a place surrounded by trees at dawn because then the entire area is over concentrated with carbon dioxide. Walking barefoot is strictly prohibited for a diabetic patient as it may cause hookworm infection and other problems. Brisk walking all along is not good. One third of your total walking hour should be brisk walking. It should be preceded by an equal period of warm-up, followed by an equal duration of cooling-down. Once you start enjoying & benefiting walking, you will repent for having ignored such a good habit for several years left behind. The best time for morning walk is 7:30 am because oxygen and antioxident level is very good and sunlight gives vitamin d. And the best place is park where air is very fresh and full of oxygen. Any amount is good, but best if you can walk 30 to 60 minutes or more at a stretch.

Adultery and its consequences

Adultery is one of the worst things that can happen to a marriage and demolishes everything you’ve built with your partner in such a personal way. Infidelity can feel like a death of trust, the death of affection, the death of all the work you’ve done in your marriage. The fatal blow to any marriage is an adulterous affair where one or both spouses think they finally found their soul mate. Once convinced that he or she married the wrong person, the idea of divorce can take root and grow. Blinded by the deception of the affair, most people have no idea how they got there, and don’t know how to get out. There’s no doubt that adultery affects marriages in the worst way. 

• Cheating is one of the easiest ways to damage a relationship. It shatters trust.
• Guilt and shame are big components of adultery for both who cheat and for the wounded spouse.
• When infidelity is discovered in a marriage, it is a black mark, embarrassment and shame for the cheating spouse and even  more for the wounded spouse.
• The wounded spouse wants to shrink, wants to hide and indeed feels as if he or she is tainted. The persistent negative thoughts can make life constricted.
• A fatal consequence of adultery is broken trust and loss of intimacy. An entangled affair is always the result of an intimacy deficit in the marital relationship. 
• Part of the lure of the affair for an unfaithful spouse was the opportunity to be himself or herself. They desperately needed that freedom to be themselves, to be accepted and appreciated. 
• Cheating may not always end in divorce but it can have a devastating impact. About 60% of men and 40% has extramarital affair at some point during their married life. The depth of betrayal and emotional pain that often leads to divorce after infidelity. 
• Negative emotions are hard to put behind but will eventually fade and life will become normal again. For that to happen, you need to divorce and that is exactly how most people deal with infidelity in their marriages.
• Infidelity is lonely and isolating. If you’re unfaithful, you don’t want to tell anyone for fear of being labeled bad. If you’ve been betrayed you also don’t want to tell anyone for fear of the pity or the sense of shame and the unsolicited advice. 
• It’s also hard to find a safe place or group of people you can talk to and not be told what you should do or how you should feel.
• On top of the dangers of being exposed to different sexually transmitted diseases when a partner cheats can occur.
• Being cheated on can make you feel awful, but also ill. Infidelity can lead to illness. Infidelity can develop mental illness and can also have consequences for a person’s physical health.
• The discovery of a partner’s infidelity can be a psychologically traumatic and can trigger post-traumatic stress disorder (PTSD) that can lead to depression, suicidal thoughts, anxiety and even flashbacks to the discovery. 
• Adultery may mean that you have to start all over again within or outside of the marriage. After years of marriage, discovering the affair can destroy you. Friends may disappear that leads you to isolation. It feels like everything you’ve worked hard for is destroyed. 
• Even if you choose to stay together, it will never be the same again. The pain gets less intense but the mind never seems to rest. Somewhere inside you have to find renewed strength to begin to redefine yourself all over again. 

Cheating can collapse even the strongest bonds and is especially dangerous because it has the power to implode your relationship. Don’t cheat on your spouse, unless you’re ready for some major consequences.

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Life and its goals

• There are things to chase and achieve, but you also need to find exuberance in little things.
• Every child’s wish is to experience adulthood. Waiting for the time when you can buy your own stuff with your money, travel alone etc.
• Until then you accomplish your short-term goal, do well in the examinations in school or college. You had to do what you had to do. 
• Then starts real life, the real thing you earned, after all these years of hard work and lassitude... freedom!
• Then you find a job, get settled. Not so easy, not about settling down. You earn your own money, shop whenever you feel like, eat whatever you want, pay your own bills, live your own life, the way you wanted it. You’re now independent, you’ve become an adult now.
• Is that all you wanted, to grow old? 
• A human being’s needs change impulsively and is all ephemeral. If you have a bicycle, you'll want a bike; have a bike, want a car; have a car, want an apartment! So it’s time to find your next big goal, higher studies or highly paid jobs or extravagant marriages. The choice is yours. 
• And then the new struggle begins. Finding your new goal changes everything. Either you relent and start leading the so-called machine life, or as most people wish, miracle happens! Does it?
• Your life is perfect like a ceiling fan: as it keeps running everything is fine, the moment you stop it you'll know the mess you made all these years of running. Running behind money, fame, beauty, until you start realising that you are losing yourself in this. You always have the choice of stopping the fan and cleaning it, as and when you feel like its dusty, or in other words to keep it clean.
• Resilience of exasperation, finding exuberance in little things, let it be playing with a kid, helping the poor, shopping, meeting an old friend, a simple phone call to your dearest, going on a vacation, reading a book of your choice, eating your comfort food, a power nap, etc. Self-pampering. That is all it takes to enjoy the adulthood. Find your passion and keep working on it till you master it.
• It's not easy achieving goals in life. To achieve any goal in life set them the right way, plan and execute their actions in accordance with achieving those dreams over time. 
• Plan your next action carefully and that will plan your life trajectory.
• Wealth should never be the goal in life. Words may be eloquent but they are mere words. True wealth is of the heart. 
• When money becomes the purpose, stress and depression becomes the path.

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The mystery of human existence lies not in just staying alive, 

but in finding something to live for ... Fyodor Dostoyevsky

Be grateful for what you already have 
while you pursue your goals ... Roy Bennett