Walking is one of the most effective and easily accessible exercises. Walking can be easily undertaken by most people, even by those who are suffering from neurological or orthopaedic problems. Regular walking not only enhances cardiovascular fitness but also plays a pivotal role in reducing the risk factors associated with various chronic diseases. It is an effective way to improve health and reduce the risk of obesity, diabetes, hypertension, dementia and cardiovascular diseases. Further, the benefits of walking go beyond physical health and have a significant impact on mental well-being as well. It has been linked to reduced stress levels, improved mood, and enhanced overall quality of life.

Walking helps in weight management, improving insulin sensitivity, and lowering blood pressure, which helps prevent obesity, diabetes, and hypertension. Further, some studies reveal that the health benefits of walking extend to cognitive health, and it can work as a catalyst in reducing the risk of dementia through increased blood flow to the brain and enhanced neural connections.

But can you make walking more effective? Dr Sudhir Kumar, MD, DM Neurology at Apollo Hospital Hyderabad took to X (formerly Twitter) where he has shared some means by which you can make walking more effective:

Vary Stride Length: Take shorter or longer steps while walking. For every 1 per cent increase in step length variability, there is a 0.7 per cent increase in the metabolic cost of walking.

Walk Backwards: Walking backwards can be fun as well as healthy. Walking backwards activates different sets of muscles (hamstrings and calves) and strengthens them. Walking backwards also improves balance and coordination, reducing the risk of falls. It is also good for joint health.

Walk In Greenery: Walking in parks with greenery or in natural forests provides benefits beyond what is expected from the effect of exercise alone. Greenery improves mental & cognitive functions and boosts the immune system as well.

Walk Briskly (faster pace): Walking is beneficial; walking faster is more beneficial. Aim for a pace of 3 miles per hour (or faster) to derive greater benefits from walking.

Walk More: In general, the benefits increase as the total number of steps (walked) increases. If you are healthy and well-trained, there is no upper limit for walking. People who are just starting, or those with heart or joint diseases, need to be careful about the duration (and distance) of walking.

Walk After Meals: Short walks (5-10 minutes) after meals improve insulin sensitivity and help in sugar control and weight management.

Take Walking Breaks During Office Hours: Prolonged sitting may be as dangerous to your health as smoking. As per research, doing five minutes of light walking for every 30 minutes of sitting can help offset the harm.

Ever wondered what keeps Bollywood’s megastar Amitabh Bachchan so healthy and fit at the age of 81?
Amitabh Bachchan, one of India’s most iconic actors, has maintained his health and vitality well into his 80s. His enduring career and active lifestyle offer valuable insights into maintaining health and longevity. Here are seven health and longevity secrets we can borrow from Amitabh Bachchan.
Consistent exercise routine
Amitabh Bachchan is known for his disciplined approach to fitness. Despite his hectic schedule, he ensures regular physical activity is a part of his daily routine. He incorporates a variety of exercises, including walking, yoga, and light strength training, which help maintain flexibility, strength, and cardiovascular health.
A consistent exercise routine that includes a mix of aerobic activities, strength training, and flexibility exercises is good for longevity. Experts suggest at least 30 minutes of moderate physical activity most days of the week.
Always opt for a neat and clean diet
Bachchan follows a balanced diet that emphasizes nutritious, wholesome foods. He focuses on eating fresh fruits, vegetables, whole grains, and lean proteins. Being a vegetarian, he ensures he gets all necessary nutrients through a well-planned diet, avoiding junk food and maintaining portion control.
Adopt a balanced diet rich in nutrients. Include a variety of foods to ensure you’re getting a wide range of vitamins and minerals. Avoid processed foods and excessive sugar, and pay attention to portion sizes.
The Shehenshah’s breakfast includes coconut water, amla juice, dates, banana, and tulsi leaves or almonds as mid-morning snacks. His lunch menu includes dal, sabzi and chapatis.
Did you know that Amitabh Bachchan is fond of chaats?
Amitabh Bachchan’s love for chaat is known to all. He loves having chaats at Bengali Sweet House in New Delhi’s Bengali Sweet House. Chaat is a popular Indian street food known for its vibrant flavors and diverse textures. It typically includes a mix of crispy fried dough, tangy tamarind chutney, spicy chili, cooling yogurt, and fresh herbs. This savory snack offers a delightful blend of sweet, sour, spicy, and savory tastes.

The catch here is that you eat to your heart’s content.
Eating to your heart’s content, when done mindfully and healthily, offers numerous benefits. It promotes emotional well-being by allowing enjoyment and satisfaction from meals, reducing stress and feelings of deprivation. Mindful eating encourages better food choices, leading to improved nutrition and digestion. It helps develop a positive relationship with food, preventing overeating and fostering a balanced diet. Savoring meals can enhance social connections during shared dining experiences, further boosting mental health. Embracing this approach supports overall health and happiness, aligning dietary habits with physical and emotional needs.
Make sure to have an adequate amount of water
Staying hydrated is a crucial part of Amitabh Bachchan’s health regimen. He understands the importance of drinking plenty of water throughout the day to maintain optimal bodily functions and energy levels.
Drink at least 8 glasses of water daily. Hydration supports digestion, circulation, and temperature regulation. Carry a water bottle with you to ensure you’re drinking enough throughout the day.
However, he avoids having tea, coffee and caffeinated beverages.
Mental fitness and lifelong learning
Bachchan keeps his mind sharp by engaging in activities that challenge his intellect and creativity. He reads extensively, writes blogs, and is always open to learning new things. This mental stimulation helps keep cognitive functions strong and reduces the risk of age-related mental decline.
Engage in activities that challenge your mind. Read books, solve puzzles, learn new skills, or take up a new hobby. Lifelong learning keeps the brain active and healthy.
Regular health check-ups
Amitabh Bachchan advocates for regular medical check-ups and preventive care. He believes in monitoring his health closely to catch any potential issues early, which is essential for maintaining long-term health.
Schedule regular health check-ups and screenings. Early detection of health issues can lead to more effective management and treatment. Follow your doctor’s advice and stay on top of your health metrics.
Positive attitude and stress management
Bachchan’s positive attitude and ability to manage stress play a significant role in his longevity. He practices mindfulness and remains optimistic, which helps him navigate the challenges of life and maintain mental well-being.
Cultivate a positive attitude and practice stress management techniques such as meditation, deep breathing exercises, and yoga. Mindfulness practices can help reduce stress and improve overall well-being.
Quality sleep
Recognizing the importance of rest, Amitabh Bachchan ensures he gets adequate sleep. Good quality sleep is essential for physical and mental health, helping the body recover and rejuvenate.
Prioritize good sleep hygiene. Aim for 7-8 hours of quality sleep each night. Establish a regular sleep schedule, create a restful environment, and avoid screens before bedtime to improve sleep quality.

Bodybuilding legend with four Mr. Olympia titles, Jay Cutler, continues to impart his wisdom on effective workout techniques. Recently, Cutler highlighted a powerful exercise aimed at boosting triceps development: the skull crusher, also known as the French press.

In an Instagram video post, Cutler encouraged his followers to integrate this exercise into their arm workouts, emphasizing its potential to enhance triceps size and strength. “If you’re hitting arms today, make sure to give this one a shot to really help get those triceps growing!” he said.

In his instructional video, Cutler highlighted that the skull crusher can be done with variations using different equipment such as straight bars, cambered bars, dumbbells, and cables. He explained how the focus was on extending the triceps, describing it as essential to incorporate stretching movements into triceps training routines.

“I can do this with either a straight bar, cambered bar, dumbbells, or cables,” Cutler said, explaining how there were different ways one could engage in the skull crusher. During his demonstration, Cutler remarked, “This is my first set, and I’m gonna use a cambered bar.”

Cutler used 80 pounds during his first set, highlighting the challenge and dedication required to achieve optimal results in triceps development. Cutler’s advice is not only for gym-goers but also for beginners looking to refine their arm workouts. His emphasis on proper technique and equipment variety is a valuable guide for anyone striving to enhance their fitness journey.

As he discussed the versatility of the skull crusher, the 50-year-old also talked about the Smith machine.

Jay Cutler sheds light on the Smith machine’s benefits

Earlier, Cutler praised the Smith machine as a valuable addition to one’s workout routine. “Don’t be afraid to work some Smith machine exercises into your routines to switch things up a little bit!” he wrote, highlighting the Smith machine’s versatility compared to free weights or other equipment where movement is more unrestricted.

According to Cutler, the Smith machine offers a controlled path for exercises, like squats, bench presses, shoulder presses, and upright rows, providing precision and safety. This guided motion is beneficial for beginners and those recovering from injuries, minimizing the risk of improper form.

Additionally, each Smith machine may vary slightly in design, offering options like horizontal or inclined movement. This diversity allows for customized workouts that cater to individual goals. Cutler also prefers using dumbbells over heavy bench presses but recommends the Smith Machine Press for targeted muscle work on chest days. It focuses on shoulders, triceps, and chest muscles, with adjustable angles for better pec activation and reduced stability demands compared to a free bar, as per the Comeback Kid.

So, the next time you hit the gym, try incorporating skull crushers for the triceps. On top of that, you could also use the Smith machine for additional gains and target multiple muscles in one exercise.