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Phuket Fitness: Walking – the body’s superpower

Legacy Phuket Gazette

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Phuket Fitness: Walking – the body’s superpower | The Thaiger

PHUKET: The act of walking is so simple; it is something that we do every day, without even thinking about it. It is one simple act that, if taken advantage of, can reap a huge amount of health benefits.

Our bodies are complex, yet finely tuned, machines that can burn calories and fat even when we do something as easy and commonplace as putting one foot in front of the other.

We use our arms, legs and torso – hundreds of muscles – simultaneously while walking, which allows us to burn loads of calories and achieve easy weight loss, says leading holistic health practitioner Paul Check.

So much goes on below the surface during a walk, such as an increase in our bodies’ metabolic rates and enzyme activities, and that is only the beginning.

The benefits of walking are endless. Walking can transform your body, and not just because it consumes calories. It improves the body’s ability to digest, assimilate and eliminate waste products, and also increases natural detoxification, especially when aided with increased water consumption.

Walking even reduces the risk of one of the most dangerous diseases – cardiovascular disease – by a whopping 50 per cent!

And the list doesn’t end there.

Studies have shown that walking regularly over time can reduce the risk of life-threatening ailments and diseases, like stroke, diabetes and osteoporosis. It is also a fundamental part of treatment for arthritis, high blood pressure and even depression.

Walking is a low-impact activity, which means that we can gain all of these benefits without overloading our joints or causing strain on our bodies. This is true even for those with sensitive or aggravated joints, so don’t hesitate to participate.

Taking time to enjoy a nice walk on a regular basis can enhance an overall sense of health and well-being. Through enhancing our mental clarity and mood, we allow our minds time for reflection, and this can result in a general state of relaxation, which is a much-needed part of daily life.

There is never a bad time to go walking. Nevertheless, there are specific times of the day that you can focus on that can aid specifically with weight loss or injury recovery.

For example, body builders will walk on a treadmill for 30-40 minutes in the morning before eating breakfast to help with fat burning. When you wake up, your blood insulin level is at its lowest as you have not eaten for a long period of time, which makes it easier for your body to tap into your fat reserves as a source of fuel. Qualified trainers will readily confirm that it is difficult to burn fat in the presence of high insulin levels.

Alternatively, walking at the end of a high-intensity workout, such as those done by muay Thai boxers, can aid recovery. The act of walking after an intense training session also burns off free fatty acids released into the bloodstream during the workout. It only takes these fatty acids about 10 minutes to be restored into the blood stream – so get to walking!

Walking can improve your health on a number of different levels, and happens to be very easy to fit into your schedule, no matter how busy. Whether you are looking to improve your physical health, mental health, or both, walking is one of the best tools you can have at your disposal.

Krix Luther is a fully qualified personal trainer with nearly a decade of experience
specializing in strength and conditioning. For more information about Krix and his services,
visit thevitruvianmethod.com

— Krix Luther

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Archiving articles from the Phuket Gazette circa 1998 - 2017. View the Phuket Gazette online archive and Digital Gazette PDF Prints.

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Business

Out of 37 countries, Thailand has the worst pension system, says Bloomberg

May Taylor

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Out of 37 countries, Thailand has the worst pension system, says Bloomberg | The Thaiger

Thai Residents reports that on Sunday, Bloomberg published an article on the world’s best pension systems, using information gathered from the 2019 Melbourne Mercer Global Pensions Index.

The survey looked at the pension systems of 37 countries with metrics including employee rights, savings, the number of homeowners, growth of assets, and growth of the economy. The purpose of the analysis was to determine what was needed to improve state pension systems and to gauge the level of confidence citizens had in their state pension system.

The Netherlands and Denmark were found to have the world’s best state pensions, with Australia, Finland, Sweden, Norway, Singapore, New Zealand, Canada, and Chile next. Out of all 37 countries, Thailand finished last, with what the report described as an extremely ineffective and ambiguous system.

“Thailand was in the bottom slot and should introduce a minimum level of mandatory retirement savings and increase support for the poorest.”

Out of 37 countries, Thailand has the worst pension system, says Bloomberg | News by The Thaiger

Photo: WorkpointNews

Thai Residents states that only those employed within the government system in Thailand are eligible for a pension based on salary. For most Thai citizens, pension amounts vary from 600 baht to 1,000 baht a month, depending on the recipient’s age.

A report carried out by The Securities and Exchange Commission (SEC) advises Thai citizens to have at least 4 million baht saved by the time they retire, but Thai Residents reports that 60% of Thai retirees have less than 1 million baht in savings, with one in three citizens who have reached retirement age are forced to continue working in order to survive.

SOURCE: thairesidents.com

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Bangkok

Tax on salt content being considered

Greeley Pulitzer

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Tax on salt content being considered | The Thaiger

The Excise Department is considering imposing a tax on the salt content of food to encourage food producers to reduce the sodium content of snacks, instant noodles and seasoning cubes.

The director of the Office of Tax Planning said that the department is discussing a limit on the amount of sodium food can contain, in line with the standard set by the World Health Organization (WHO), which is 2,000 milligrams of salt per day.

In reality, Thai people consume an average of 1,000 milligrams per meal, making their daily intake well above WHO guidelines, according to the director.

He said any tax imposed would be at a level which would encourage food producers to reduce the sodium in their processed food without being punitive, adding that the proposal isn’t intended to generate more tax revenue, but to help protect the health of consumers. Excessive sodium in the diet can lead to high blood pressure and kidney disease.

Fish sauce, soy sauce and salt would not be taxed.

SOURCE: thaipbsworld.com

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News

Water shortage warnings in 22 provinces

Greeley Pulitzer

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Water shortage warnings in 22 provinces | The Thaiger

People living in 22 Thai provinces are being warned to prepare for shortages of drinking water during the upcoming dry season, due to start on November 1st.

The warning was issued by the National Water Resources Office, citing low levels in reservoirs, which are the main sources for tap water production waterworks in 22 provinces.

Areas at risk identified by the office are in northern, north-eastern, eastern and southern provinces.

Measures have been adopted by agencies charged with dealing with water shortages. including dredging water channels to allow greater volumes of water to flow into reservoirs, drilling underground wells, enlarging storage ponds and the purchase of water to supply to those in urgent need.

The Royal Irrigation Department has announced that people should use water sparingly.

There are currently about 6 billion cubic metres of usable water in reservoirs in the affected provinces, with 5 billion cubic metres reserved for consumption and ecological preservation, leaving only 1 billion cubic metres for use in agriculture.

This means farmers in the Chao Phraya river basin may not be able to grow a second crop of rice this year.

SOURCE: thaipbsworld.com

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