Fitness is not about being better than someone else it's about being better than you use to be

Water accounts for up to 70 % of our body weight and it is an essential component of many of our bodily functions. Water is an important for the effective digestion of the food we eat and our temperature control through sweating. Water plays an important role in blood pressure and keeps our skin supple. Dehydration can even result in impaired cognitive function and decreased physical performance. As water plays an important role in our health, it’s necessary to have your share of water while working from home. It will help you maintain your energy levels and help you beat fatigue also.


STAY HYDRATED: There’s no substitute to drinking water. Even if your work space at home is air-conditioned make sure to stay hydrated. There are many times you might not feel thirsty but make sure to have your share of water. Garima Gupta, fitness and diet consultant says, ''Drinking water at regular levels helps one to keep hunger levels down, energy levels high, and digestion levels intact. Everyone should keep a water bottle on their desk.” Health experts maintain that one should keep on sipping water throughout the day.


AVOID SUGARY DRINKS, GO SLOW ON CAFFEINE: While working, don’t get addicted to sugary drinks to boost your working productivity. The key is to drink lots of water. Make sure that you are not having too much of caffeine. Green tea is a good substitute too. Green tea helps your body eliminate toxins and it acts as an anti-oxidant. You can also have fruit juices and vegetable juices. Summer is a great time for having watermelon juice and coconut water. You can also make vegetable juice to break the monotony.

JUST IN: At least over 50 persons escape as fire guts Eco-Fitness centre in Gwarinpa, Abuja today.

*THE POWER IF WALKING: A SIMPLE YET EFFECTIVE ROUTINE

Walking is one of the simplest and most accessible forms of exercise, requiring minimal equipment or training. Despite its simplicity, walking offers numerous physical and mental health benefits, making it an ideal fitness routine for people of all ages.

*Physical Health Benefits*

1. *Weight Management*: Walking helps burn calories, maintain weight, and reduce body fat.
2. *Cardiovascular Health*: Regular walking lowers blood pressure, improves circulation, and reduces the risk of heart disease.
3. *Increased Strength*: Walking strengthens muscles in the legs, hips, and lower back.
4. *Improved Bone Density*: Weight-bearing exercise like walking reduces the risk of osteoporosis and fractures.
5. *Reduced Risk of Chronic Diseases*: Walking has been shown to lower the risk of type 2 diabetes, certain cancers, and stroke.

*Mental Health Benefits*

1. *Stress Relief*: Walking releases endorphins, natural mood-boosters that reduce stress and anxiety.
2. *Improved Mood*: Regular walking enhances self-esteem, confidence, and overall mental well-being.
3. *Enhanced Cognitive Function*: Walking improves focus, concentration, and memory.
4. *Better Sleep*: Regular physical activity like walking promotes deeper, more restful sleep.

*Tips for an Effective Walking Routine*

1. *Aim for 30 Minutes*: Walk at least 30 minutes per session, five days a week.
2. *Incorporate Intervals*: Alternate between brisk and leisurely pace to boost calorie burn and improve cardiovascular health.
3. *Mix Up Your Route*: Vary your walking route to avoid boredom and keep your mind engaged.
4. *Find a Walking Buddy*: Walking with a partner or group enhances motivation and accountability.
5. *Track Progress*: Use a pedometer, fitness tracker, or mobile app to monitor your progress.

*Conclusion*

Walking is a low-impact, adaptable, and effective fitness routine that offers numerous physical and mental health benefits. By incorporating walking into your daily routine, you can improve overall health, increase energy levels, and enhance your quality of life.

Fitness is a luxury when you are busy!

COLE PARMER RULED OUT IN ENGLISH SQUAD

Cole Palmer has been ruled out of England's upcoming UEFA Nations League match against Greece due to a fitness concern. After initially joining the squad, he returned to Chelsea's training ground to focus on rehabilitation. This has been a blow for England's interim manager Lee Carsley, who is also missing Phil Foden and Ollie Watkins for this international break. Carsley has decided not to call up replacements, which could open up opportunities for other young players in the squad, such as Morgan Gibbs-White and Noni Madueke.

The Super Eagles are preparing intensely for their Africa Cup of Nations qualifier against Benin, aiming to strengthen their position in the group standings. The team is focused on delivering a strong performance and has been working on tactics, fitness, and cohesion under the guidance of their coaching staff. This match is crucial, as it will bring them closer to qualifying for the prestigious continental tournament. Fans and supporters eagerly await the lineup and strategies Nigeria will deploy to secure victory and advance in the qualifiers.