Interval walking boosts heart health and helps you reduce weight: What is it
When it comes to improving your heart health and shedding those extra kilos, you don't always need intense gym workouts or fancy equipment.A simple routine called interval walking is proving to be highly effective, and it's something almost anyone can do.WHAT IS INTERVAL WALKING?
Interval walking involves alternating between periods of brisk walking and slower, relaxed walking. The idea is to walk at a faster-than-usual pace for a short time to raise your heart rate, then slow down to recover, and repeat the cycle over a set time or distance.advertisement"The key is to walk briskly enough to get your heart rate up and make you work harder," according to Dr. Lauren Elson, medical editor of the Harvard Special Health Report Walking for Health.But what counts as "brisk" can differ from person to person. To find the right intensity, Dr. Elson recommends using the Perceived Exertion Scale, aiming for a 5 to 6 level, which is a moderate-intensity effort where you can still talk but not sing.WHY INTERVAL WALKING MATTERSResearch shows that interval walking offers numerous heart-health benefits. A major study published in Cell Metabolism found that people aged 65 to 80 who did interval workouts, including walking routines, not only improved their cardiovascular health but also reversed age-related muscle loss. Their muscles became stronger, more powerful, and more youthful.advertisementMoreover, interval walking supports weight loss by boosting metabolism and helping burn more calories compared to steady, slow walking. The repeated bursts of effort challenge the body, making it an efficient and sustainable way to shed extra pounds.THE 5-4-5 WALKING FORMULAA new twist on interval walking, called the 5-4-5 formula, is gaining attention. It's simple:5 minutes of running or brisk walking to raise your heart rate4 minutes of slow walking to recover5 minutes of brisk walking to maintain elevated heart activityRepeating this sequence two to three times a day can create a 30- to 45-minute workout that fits easily into busy schedules. There's no need for a gym, and you can do it anywhere, in a park, around your neighbourhood, or even on a treadmill.A 2024 study published in the Journal of Physical Activity and Health found that structured walking intervals significantly improved VO max — a key measure of aerobic fitness. Participants who followed an interval routine also saw notable reductions in Body Mass Index (BMI) after just six weeks.Regular short bursts of movement throughout the day can counteract the negative effects of prolonged sitting. According to another study, taking 7,000 to 9,000 steps daily, especially broken into brisk bursts, can greatly reduce the risks linked to sedentary lifestyles.advertisementUnlike continuous jogging or running, interval walking is gentler on the joints while still offering powerful cardiovascular benefits. It strikes a healthy balance between high-intensity interval training (HIIT) and traditional aerobic exercise, making it a great option for people of all fitness levels.In a world filled with complex fitness trends, the 5-4-5 walking formula stands out for its simplicity and effectiveness. Whether your goal is to lose weight, improve heart health, or just feel better mentally and physically, interval walking offers a smart, science-backed solution that fits into daily life.Taking small steps, quite literally, can lead to big gains for your heart, waistline, and overall well-being.
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Time of India
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- Time of India
CBSE Sugar Boards to help students, parents make informed choices on sugar intake, feel experts
New Delhi: With the Central Board of Secondary Education (CBSE) directing schools to set up dedicated 'Sugar Boards' to underline the importance of limiting sugar consumption, experts feel the move will encourage both students and parents to make informed choices on sugar intake. The initiative targets a growing public health concern: the silent but significant rise in childhood obesity , Type-2 diabetes, and metabolic disorders. As part of the move, which has stirred up enthusiasm among health experts, educators and nutritionists, schools across India have been directed to prominently display sugar awareness boards on their campuses to encourage both students and parents to recognise the "hidden" sugars in their daily diets. Dr R Goswami, professor of endocrinology at AIIMS Delhi, called the move a good initiative. "Carbohydrates, especially those with excess of free sugar such as cold drinks and maida-rich food, are relatively cheaper sources of energy and calories when compared to protein-rich foods. "So, one gets more quantity of carbohydrate-rich food as compared to protein-rich food in the same amount of money spent," Goswami said. "As a result, when a person starts consuming more of such carbohydrate-rich food, coupled with lack of exercise, obesity develops. However, there is no data that show taking sweets in moderation when the Body Mass Index (BMI) is maintained leads to diabetes. So one can take sweets, but in moderation. "Excess sugar consumption leads to childhood obesity, which can lead to Type 2 diabetes at a later stage. Children should also avoid refined carbohydrates such as maida, which increases calorie intake and can later lead to obesity. Taking sugar in limitation is very important as it directly affects the BMI." With over 250 million school-aged children in India, the potential impact of this initiative can be significant. According to data, Indian children consume far above the World Health Organization's (WHO) recommended limit of 5 per cent of daily calories from added sugars -- a trend that is deeply concerning to health professionals. Dr Ritika Samaddar, regional head of dietetics at Max Healthcare, Delhi, said, "It's a great initiative by the CBSE to establish Sugar Boards and educate students about the informed choices on sugar intake and the hidden sources of it. "Excess sugar and sweetened beverage intake is just empty calories and in children, it poses a significant public health concern. Increased intake can cause obesity, metabolic syndrome, dental cavities, behaviour and cognitive effects. "The WHO recommends children should consume less than 10 per cent of daily calories from added sugars' -- ideally under 5 per cent for added health benefits." The Sugar Board initiative is not just about cutting back on sweets, it's about raising awareness on the hidden sugars lurking in processed foods, flavoured yogurts, packaged juices, and in the even so-called "healthy" breakfast cereals. The sugar boards will serve as real-time nutrition educators, displaying sugar content in common snacks, drinks, and meals consumed by children on a daily basis, Samaddar said. Isha Vashisht, a wellness expert and founder of the Forever Healthy India campaign, praised the CBSE's vision, calling it a "national movement in the making". "As a nutritionist dedicated to preventive healthcare and addressing the root causes of lifestyle diseases, I strongly endorse CBSE's visionary move to introduce sugar boards in schools. "This initiative is both timely and essential in combating the alarming rise in childhood obesity, early-onset of Type 2 diabetes, and metabolic disorders," Vashisht said. Data reveals that children aged 4- 10 consume about 13 per cent and those aged 11- 18 nearly 15 per cent of their daily calories from added sugars -- nearly three times the WHO's recommended limit of 5 per cent. The initiative marks more than just a symbolic gesture, it signifies the integration of health literacy into school culture, Vashisht said. The boards are expected to include simple infographics, comparison charts, and weekly updates that show how sugar is hiding in foods kids regularly consume. Workshops and interactive activities will reinforce these lessons, making them both fun and memorable. With over 27,000 CBSE-affiliated schools across India, the move has the power to shift the dietary habits of millions of children and families, Vashisht said.
The Print
25-05-2025
- The Print
CBSE Sugar Boards to help students, parents make informed choices on sugar intake, feel experts
As part of the move, which has stirred up enthusiasm among health experts, educators and nutritionists, schools across India have been directed to prominently display sugar awareness boards on their campuses to encourage both students and parents to recognise the 'hidden' sugars in their daily diets. The initiative targets a growing public health concern: the silent but significant rise in childhood obesity, Type-2 diabetes, and metabolic disorders. New Delhi, May 24 (PTI) With the Central Board of Secondary Education (CBSE) directing schools to set up dedicated 'Sugar Boards' to underline the importance of limiting sugar consumption, experts feel the move will encourage both students and parents to make informed choices on sugar intake. Dr R Goswami, professor of endocrinology at AIIMS Delhi, called the move a good initiative. 'Carbohydrates, especially those with excess of free sugar such as cold drinks and maida-rich food, are relatively cheaper sources of energy and calories when compared to protein-rich foods. 'So, one gets more quantity of carbohydrate-rich food as compared to protein-rich food in the same amount of money spent,' Goswami said. 'As a result, when a person starts consuming more of such carbohydrate-rich food, coupled with lack of exercise, obesity develops. However, there is no data that show taking sweets in moderation when the Body Mass Index (BMI) is maintained leads to diabetes. So one can take sweets, but in moderation. 'Excess sugar consumption leads to childhood obesity, which can lead to Type 2 diabetes at a later stage. Children should also avoid refined carbohydrates such as maida, which increases calorie intake and can later lead to obesity. Taking sugar in limitation is very important as it directly affects the BMI.' With over 250 million school-aged children in India, the potential impact of this initiative can be significant. According to data, Indian children consume far above the World Health Organization's (WHO) recommended limit of 5 per cent of daily calories from added sugars — a trend that is deeply concerning to health professionals. Dr Ritika Samaddar, regional head of dietetics at Max Healthcare, Delhi, said, 'It's a great initiative by the CBSE to establish Sugar Boards and educate students about the informed choices on sugar intake and the hidden sources of it. 'Excess sugar and sweetened beverage intake is just empty calories and in children, it poses a significant public health concern. Increased intake can cause obesity, metabolic syndrome, dental cavities, behaviour and cognitive effects. 'The WHO recommends children should consume less than 10 per cent of daily calories from added sugars' — ideally under 5 per cent for added health benefits.' The Sugar Board initiative is not just about cutting back on sweets, it's about raising awareness on the hidden sugars lurking in processed foods, flavoured yogurts, packaged juices, and in the even so-called 'healthy' breakfast cereals. The sugar boards will serve as real-time nutrition educators, displaying sugar content in common snacks, drinks, and meals consumed by children on a daily basis, Samaddar said. Isha Vashisht, a wellness expert and founder of the Forever Healthy India campaign, praised the CBSE's vision, calling it a 'national movement in the making'. 'As a nutritionist dedicated to preventive healthcare and addressing the root causes of lifestyle diseases, I strongly endorse CBSE's visionary move to introduce sugar boards in schools. 'This initiative is both timely and essential in combating the alarming rise in childhood obesity, early-onset of Type 2 diabetes, and metabolic disorders,' Vashisht said. Data reveals that children aged 4-10 consume about 13 per cent and those aged 11-18 nearly 15 per cent of their daily calories from added sugars — nearly three times the WHO's recommended limit of 5 per cent. The initiative marks more than just a symbolic gesture, it signifies the integration of health literacy into school culture, Vashisht said. The boards are expected to include simple infographics, comparison charts, and weekly updates that show how sugar is hiding in foods kids regularly consume. Workshops and interactive activities will reinforce these lessons, making them both fun and memorable. With over 27,000 CBSE-affiliated schools across India, the move has the power to shift the dietary habits of millions of children and families, Vashisht said. PTI PLB ARI ARI This report is auto-generated from PTI news service. ThePrint holds no responsibility for its content.
Hans India
24-05-2025
- Hans India
Study shows impact of weight loss drugs on nerve cells in brain
New Delhi: Swedish researchers have tracked how nerve cells get activated by weight loss drugs such as semaglutide and how it affects the brain. Semaglutide belongs to a group of drugs called GLP-1R agonists and has been shown to effectively reduce food intake and body weight. The drug is already well established as part of the treatment for obesity and type 2 diabetes but can cause side effects such as nausea and muscle loss. In the study, researchers at the Sahlgrenska Academy at the University of Gothenburg showed that it is possible to distinguish the nerve cells in the brain that control the beneficial effects --such as reduced food intake and fat loss -- from those that contribute to side effects. To investigate how semaglutide affects the brain, the researchers worked with mice. They tracked which nerve cells were activated by the drug and were then able to stimulate these cells—without administering the drug itself. The results, published in the journal Cell Metabolism, revealed that the mice ate less and lost weight, just as they did when treated with semaglutide. When these nerve cells were killed, the drug's effect on appetite and fat loss instead decreased significantly. However, side effects such as nausea and muscle loss remained. "This suggests that these nerve cells control the beneficial effects of semaglutide. We have therefore identified a specific group of nerve cells that is necessary for the effects that semaglutide has on weight and appetite, but which does not appear to contribute to any significant extent to side effects such as nausea. "If we can target the treatment there, we may be able to maintain the positive effects while reducing side effects," says Júlia Teixidor-Deulofeu, first author of the study and Ph.D. student at Sahlgrenska Academy at the University of Gothenburg. The identified nerve cells are located in an area of the brain called the dorsal vagal complex. The team noted that the finding is not only an early step toward potentially improved treatment, but it also provides new knowledge about how semaglutide works in the brain. The study also provides deeper insight into how the brain stem regulates our energy balance.
