I am running for charity! Please help me reach my target!

Hi everyone,

I am running TMM 2020 with the aim of raising INR 1000000 for ANIMEDH CHARITABLE TRUST (ACT). ACT helps needy women by providing vocational training and facilitating income generation opportunities. The organization also provides basic and higher education for children, especially the girl child. No nation can progress unless every woman of the nation is empowered. I request you to support my campaign and help create the change makers of today and tomorrow!

Please donate on my fundraising page mentioned below:

https://www.unitedwaymumbai.org/tmm-fundraiser-7091

The website of the charity is mentioned below:

http://www.animedhtrust.org

 

Thank you with all my heart!

 

Run for 7 minutes daily to cut risk of heart attacks!

A simple seven-minute run has now been found to cut the risk of a heart attack or death due to stroke by 55%. 

Scientists confirm that running for only a few minutes a day or at slow speeds may significantly reduce a person’s risk of death from cardiovascular disease compared to someone who does not run. 

The US government and the World Health Organization recommend 75 minutes per week of vigorous-intensity activity, such as running but it was unclear whether there are health benefits for those exercising below this level. 

Researchers, therefore, studied 55,137 adults between the ages of 18 and 100 over a 15-year period to determine whether there is a relationship between running and longevity. 

Compared with non-runners, the runners had a 30% lower risk of death from all causes and a 45% lower risk of death from heart disease or stroke. 

Runners, on average, lived three years longer compared to non-runners. 

The authors have, therefore, concluded that promoting running is as important as preventing smoking, obesity or hypertension. 

The benefits were the same no matter how long, far, frequently or fast participants reported running. 

Benefits were also the same regardless of sex, age, body mass index, health conditions, smoking status or alcohol use. 



Running three times a week cut the chance of a fatal heart attack or stroke by 61% which was slightly more than those who ran once or twice a week. 

The optimum running speed was between 7.1mph and 7.6mph which cut the risk of a dying from a heart attack or stroke by 60%, the study found. 

Dr Chi Pang Wen of the Institute of Population Health Sciences in Taiwan said “A five-min run is as good as 15-min walk and a 25-min run can generate benefits that would require four times longer to accomplish by walking. As the researchers indicated, for younger individuals who are pressed for time, running is a far better option for time efficiency. Exercise is a miracle drug in many ways. The list of diseases that exercise can prevent, delay, modify progression of, or improve outcomes for is longer than we currently realise. We do not need to be athletes to exercise — it should be part of all of our daily routines.”
 
 
So, Get Going People!!!

 

 

Run for 7 minutes daily to cut risk of heart attacks, scientists say – The Times of India.

From Walking to Running!

Its necessary you read my earlier post: “Start Walking: How do I do it?”

In this post we will discuss about How to graduate from walking for 30 min to running for 30 minutes.

The American Heart Association recommends at least 30-45 minutes of exercise of moderate intensity. The goal is to increase your heart rate to at least 80% of your maximum heart rate (MHR). The MHR is calculated from the formula 220-age.

Exercises which will increase your heart rate are ones which are carried at moderate intensity. These include jogging, running, cycling, swimming and so forth.

After reading the article on  “Start Walking: How do I do it?”, I am taking for granted that you will be in a position to carry out brisk walking for 30 minutes at a stretch.

Precautions!

To run you need to do brisk walking without feeling breathless. This is necessary as going to running directly when one cannot walk could be dangerous. Running is to be avoided if you are extremely obese. Please don’t overtrain and injure yourself. During any stage of the exercise, if you feel any pain in your joints (especially the knees), its advisable to stop running. Seek medical advice if the pain persists.

Here are some general guidelines to graduate to Running:

1. Always start with some stretching exercises to relax your leg muscles.

2. Start walking at a comfortable pace for at least 10-15 minutes.

3. Now to proceed to running continuously for 30 minutes. This can be gradual and you need not rush into it. I would recommend the following to achieve this:

Lets break the 30 minutes into 5 minute intervals:

Weeks 1 and 2:  Run for 1 minute, Walk for 4 minutes, Repeat this for 30 minutes.

Weeks 3 and 4: Run for 2 minutes, Walk for 3 minutes, Repeat this for 30 minutes.

Weeks 5 and 6: Run for 3 minutes, Walk for 2 minutes, Repeat this for 30 minutes.

Weeks 7 and 8. Run for 4 minutes, Walk for 1 minute, Repeat this for 30 minutes.

Weeks 9 and 10: Run for 5 minutes, with no walk intervals, (one can still continue to have 30-60 seconds walking breaks if one wishes). That’s continuous running for 30 minutes! Congratulations! Sounds Easy!

Please remember: The 2 week options are not compulsory. One can continue with a particular week plan as long as you are comfortable (say for 4 weeks). You need to be comfortable and not have any injuries during the run. If you have any pain, stop running. Rest for few days till the pain goes away and continue only walking during that time.

So in just 10 weeks you will be able to go from  Walking to Running for 30 minutes a day!

4. The pace of running is entirely up to you. Do not sprint and invite injuries. Let it be very slow at the start. Maintain a pace wherein you are in a position to carry a conversation with a friend/ running partner comfortably without being out of breath. Slow running is better and can be continued through out life rather than fast running which may invite injuries and cause you to give it up.

5. Do a cool-down walk of 15 minutes following the run.

6. The important thing is to enjoy it! During any stage, if you feel tired or breathless, please go back to walking. Its also safer to consult your doctor if you have never exercised before.

Sounds Easy! I hope it helps! Running not only improves physical health but also give immense mental satisfaction and a sense of accomplishment. So Savour every moment of the run and the healthy lifestyle! Good Luck!