Tag Archives: Exercise

Benefits of Swimming

The human body feels much lighter in water, which makes swimming an enjoyable low-impact choice of exercise for people of different ages and levels of health. Because it requires an individual to move the body against the resistance of water, swimming is a safe way to work out and build up strength.

When an individual swims, it also increases the heart rate. Swimming tones many muscles, due to the fact that the whole body is used for propulsion through the water. Other health benefits include improved joint use and increased endurance.

Most Americans have health clubs or public pools nearby. Many of these are open year-round and can be covered or heated for use in colder weather. Because of its accessibility, multitude of benefits, and low impact, swimming is a positive exercise option for many people

The Healthful effects of Swimming:

Swimming has often been touted as one of the best forms of exercise—but why? This list covers a few of the benefits.

  1. Whole-body conditioning: Swimming may be one of the only physical activities that works the entire body. You’ll tone the upper and lower body with swimming movements.
  2. Little chance of injury: Swimming has very little impact on your body because you’re practically weightless in the water. You won’t stress your joints or bones while swimming.
  3. Improved blood pressure: Any routine workout can help reduce high blood pressure, thereby reducing your chances of having a stroke or developing heart disease.
  4. Weight control: Of course, any kind of exercise will help you regulate your weight and burn off excess calories. Swimmers who seek to lose weight should consider interval training
  5. Reduced stress: Swimming helps release those highly coveted endorphins, which can lead to a better mood. Swimming is similar to yoga, in that it helps muscles relax.

About the author:

Amita Vadlamudi spent much of her career as a computer systems engineer. These days, Amita Vadlamudi enjoys a balanced range of hobbies and activities, one of which is swimming.


Good Nutrition

Good Nutrition

Good nutrition means consumption of a diet that consists of healthy foods that the body needs, and refraining from items that are harmful to the body.

Different foods have different nutrients necessary for the body to function at its optimum level. There are foods like whole grains, lean meats, dairy, and fruits and vegetables that provide carbohydrates, proteins, lean fats, vitamins and minerals that the body needs. Severe lack of any of these nutrients could lead to serious defects occurring in the body that could eventually prove fatal.

The food items that are harmful for the human body are excessive sodium, sugar, full-fat dairy, and trans fat oils. Also unhealthy or even harmful are any sort of canned or processed foods and artificial ingredients such as preservatives, colors and flavorings. Though foods containing these ingredients look and taste good, many of them, in fact, create additional craving for food and force people to eat more food than necessary. The unhealthy ingredients in these foods not only contribute to serious illnesses such as high blood pressure, diabetes, and heart problems, they also cause myriad health issues affecting skin, bones, muscles and many organs including liver, lungs, and even brain.

Nutritionists advise that people should consume a variety of foods that are as close to natural as possible and avoid processed foods that are full of salt, sugar and trans fat ingredients. It is also advised that people consume controlled portions and not overload on calories. Human bodies store additional calories that are not needed for immediate energy as fat. Fat leads to weight gain which in turn causes many illnesses such as diabetes, strokes and heart attacks. Therefore, it is important not to consume too much of even “good foods” and stay within one’s recommended calorie count.

Depending on their age, height, weight and activity level, men should consume 2,000 – 3,000 calories per day. Women should consume 1,600 – 2,400 calories per day. Also depending on their age and gender, children between the ages of 2 and 18 should consume 1,000 – 3,000 calories per day. As people age, their metabolism slows down and as such, elderly people will need fewer calories.

It is also important to exercise at least 3-4 times a week. Exercise boosts one’s energy level and helps prevent unnecessary weight gain.

About the Author:

Amita Vadlamudi is a fitness enthusiast who engages in regular exercise and follows good nutrition regimen. Amita Vadlamudi also likes to hike during warmer months of the year and swim all year round.

Walking, Jogging and Running – the Best Forms of Exercise

Woman jogging

Walking, jogging and running are great forms of exercise. They burn calories, increase energy levels, keep body weight under control and provide innumerable health benefits.

Walking consumes less energy but as one moves faster, the energy consumption increases. The breathing gets heavier and the calories begin to burn quicker. To improve and maintain the overall health, 30 – 60 minutes of walk daily at least 3-4 times a week is recommended. More able bodied persons may increase the duration of the activity or do Jogging or running in place of walking.

People who are new to walking, jogging and running must start with 10 minutes a day duration, then gradually build up the time to perhaps 60 minutes.

These three forms of exercises offer innumerable health benefits. First, they help strengthen the bones and build muscle mass. Aging can weaken bones and muscles and therefore, individuals should incorporate these exercises early on in their lives to avoid physical side-effects of aging.

Walking, jogging and running aid in weight loss. Studies show that walking for 60 minutes can burn 300 – 500 calories depending on the person’s age, gender, weight and pace of walking. Jogging for 60 minutes can burn 400 – 600 calories depending on the person’s age, gender, weight and pace of jogging. Running for 60 minutes can burn 500 – 700 calories depending on the person’s age, gender, weight and pace of running.

Walking, jogging, and running are healthy for the heart as well. These physical activities help increase the heart rate and provide positive effects on the heart health. They protect the person from dangerous heart diseases like a heart stroke, heart attack, and high blood pressure.

Unlike other kinds of exercises, walking, jogging and running activities do not require any training or special equipment. One can easily make them a regular part of their daily life. However, while engaging in these exercises, it is important to take certain precautions and follow some rules.

Choose shoes that are flexible, and provide good support and ground grip. Wear comfortable, breathable clothing. Wear glow-in-the-dark or reflective safety gear on your shoes, clothes or body so you are visible at night to the drivers on the road.

Individuals must always walk facing traffic when walking, jogging or running on the roadside. Beware of cars, bikes and other runners.

It is also important to keep yourself hydrated. Dehydration can lead to fever, nausea, and dizziness especially when the runner or walker is performing these activities during the scorching summer heat.


Amita Vadlamudi’s profile may be found at https://www.xing.com/profile/Amita_Vadlamudi

Other articles by this author may be found at https://www.scribd.com/user/153259424/Amita-Vadlamudi.

The Wisdom of Yoga


What is Yoga?

Yoga is a collection of particular physical, mental, and spiritual exercises that have been known to emerge from ancient India. The word Yoga is of the Sanskrit language that means “join together”.

Yoga does not have a particular recorded history; in fact, it is known to have been practiced much before the recorded date. The practice has been passed down by the practicing Yogis to their students over the centuries.

The Indian sage Patanjali wrote a treatise called “Yoga Sutra” approximately 2000 years ago. This guide holds all the details of yogic philosophy and techniques. The book gives guidance on how to master your mind and emotions to become more enlightened. It also gives advice on spiritual growth and provides a framework that is being followed by yogis even today. Fitness had never been the real aim of the practice when it started. Originally, the greater focus was on the enlargement of the vital energy through breathing, and improvement of mental faculty.

It was near the end of the 19th century when Yoga started gaining immense popularity in the West. The 1920s and 1930s saw a surge in Postural Yoga.

Types of Yoga

Modern yoga has become more about mental AND physical well-being through greater concentration on strength and breathing.

The key to choosing yoga depends upon the person’s level of fitness. Some of the many yoga types are:

Ashtanga Yoga: This yoga involves usage of 6 established sequences that link movement to breathing.

Bikram Yoga: This yoga consists of 26 poses and 2 breathing exercise sequence. This yoga sequence requires the practitioners to be in an artificially heated room of the temperature 105 degrees Fahrenheit, and 40% humidity.

Hatha Yoga: This yoga is perfect for beginners and the moves it incorporates are simple to do.

Iyengar Yoga: This yoga is all about finding proper alignment in each of the poses and it also requires using props like chairs, blankets, blocks, etc.

Jivamukti Yoga: Emerging in 1984 this yoga expects the practitioners to follow a theme from any of the yoga scriptures followed with meditation, music, asana, chants, and some incredibly intensive physical moves.

Yoga, if done properly and regularly, is known to provide many health benefits. It helps combat cardiovascular diseases, promotes flexibility and weight loss, helps reduce anxiety, stress and depression and builds inner peace.


Amita Vadlamudi’s other articles are available at her Slideshare site.

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Importance of Exercise


According to the Center for Disease Control and Prevention, taking time out of your day to exercise is a necessity for the maintenance of good health. Those who dedicate much of their time to their job or to volunteer efforts must find time in their schedules for exercising. Not only does regular exercise, especially that which gets the heart pumping and makes one break a sweat, increase bone and muscle strength and improve mood but also greatly reduces the risk for cardiovascular disease and type 2 diabetes.

One should make an effort to devote two and a half hours to aerobic activity of moderate intensity every week. One can achieve this goal simply by taking a few brisk walks every week. It is also best to add strength training activities at least two days per week. Regular exercise supports a healthy lifestyle and can help prevent a number of illnesses and diseases that result from not routinely engaging in physical activity. Indeed, living an active lifestyle may even extend the length of your life!

About the Author: After earning her bachelor’s degree in computer science, Amita Vadlamudi accumulated more than three decades of experience working as a computer systems engineer. Although Amita Vadlamudi’s profession required her to spend a significant amount of time indoors, programming and interacting with technology, she always made time for her hobby of outdoor hiking and attending the gym on a regular basis.

Benefits of Regular Exercise


Human bodies were not designed to be sedentary. Daily physical exercise is essential for maintaining proper levels of energy and long-term health. Prior to the advent of modern machinery and transportation, daily activities such as washing clothes, working in the fields, and walking to work automatically provided people the healthful benefits of physical exercise. Today, with machines washing our clothes, doing our dishes, transporting us to places, and especially computers allowing us to do our shopping, banking etc., from home, our bodies have started stagnating. The result is weight gain, obesity, and a myriad of health problems.

In these modern times, regular physical exercise is a separate and dedicated task. In order to control body weight and stay healthy, one must commit to exercise and treat it as an essential lifelong chore, just like bathing and grooming.

If you are trying to maintain your weight, one hour of moderate exercise three times a week is all that you need. If you are trying to lose weight, increase your workout frequency to 4-5 times a week. Low-impact aerobics, brisk walking or jogging, treadmill, elliptical, and stepper are all good choices for getting a good cardiovascular workout. However, not all exercises and equipment are good for everyone. Stepping machines may be hard on the knees for some people. Jogging may be hard on the feet for others. You should stick with the exercise that gives you least discomfort.

You can also tone your body and increase muscle strength by adding 15-20 minutes of weight training to your workout. However, you need to be careful with what type of equipment and routines to use. If you are experiencing back pain or other discomfort, you should discontinue the use of the problem equipment.

Regular exercise and a sensible diet will keep unnecessary pounds at bay and provide good health.

About the Author:

A Computer Systems Engineer who worked for a financial services institution, Amita Vadlamudi possesses experience in UNIX systems, Mainframes, Assembler, Java, and other software. Amita Vadlamudi is committed to following a regular exercise program and maintaining good health. She regularly goes to the gym and occasionally enjoys swimming and hiking.