Cycling Vs. Running - Which Is Healthier?

Any type of exercise will help you burn calories and improve your cardiovascular health. The easy accessibility of cycling and running make these two activities very popular. However, people often ask which of the two is healthier. Here are some of the points that will help you decide which activity suits you better.

Weight Loss

If your main aim is to lose all those extra kilos and get back into shape, then running should be your obvious option. Running will give you a more intense workout in less time compared to cycling, as you are just sitting down on your bike, after all. At 755 calories per hour, a 5-mph run more than doubles the energy expenditure of a leisurely cycle ride, which burns just 364 calories per hour for a 90-kg man. Also, the calories burned in both these activities will depend on the weight of the man.

Wear And Tear

Cycling is less jarring to the body compared to running. It is more comfortable and as long as you don't fall off the cycle or crash into someone, your body doesn't go through any major wear and tear. However, running certainly stresses weight-bearing joints. Your knees support up to seven times your weight while running. It leads to muscle soreness and damage. Running won't cause arthritis of the knees, but it may hasten or worsen the condition, once it has started.

Seeking Pleasure

You may enjoy running but it requires a lot of stamina and is painful after a certain point of time. Cycling is sustained stamina training and you can go on for a longer time. If you are someone who loves speed and adventure, then you should choose cycling over running. For overweight people, running could frequently cause pain in the knees, ankles and back, making the exercise less enjoyable and cumbersome. Thus, these people should start with cycling and then go on to running once they have built their stamina.

Health Benefits

Both cycling and running have equal health benefits. Running is one of the best ways to give your heart muscle an effective workout. By running regularly you can improve blood circulation, and reduce the risk of a heart attack, high blood pressure and stroke. It also helps you build a stronger immune system. Cycling is a non-weight bearing activity and regular cycling leads to improved muscle strength and improved mobility and coordination. It reduces the risk of diabetes and cancer. They both help in reducing anxiety, depression and stress.

The Final Verdict

Cycling and Running both have their set of pros and cons. You should pick one on the basis of which activity suits your body type and what your final fitness goal is.

Indian Diet for Diabetes

In a country where it has been estimated that around 40 million people are affected with one or the other form of diabetes, Indians have a lot to worry about.
When it comes to a condition like diabetes, there’s plenty of information available and that is a cause of worry too. The question remains, what suits you best? To know that, it is important to first analyze the type of diabetes you are suffering from.

There are only two well-known types of diabetes, one is non insulin dependent (NIDDM) or Type-II Diabetes, and the other is insulin-dependent (IDDM) or Type-I Diabetes. One of the factors that differentiate the two types is the diet a person would need to essentially follow. Indian food habits being such crucial aspects of a lifestyle, it becomes imperative to determine the perfect diet to be followed by individuals suffering from respective types of diabetes.

What to Watch out for

While determining the diet for a diabetic, it is important to consider complications like high blood pressure or cholesterol that they may be prone to. As the doctor would advise, a simple and balanced diet, in adherence to the person’s calorie requirement, works best.
High fibre foods like dalia, green vegetables, fruits such as apple, peach and guava are very good for diabetes. Food items low on fibre content but high on carbohydrate have to be removed and fatty foods are a complete no-no.

An Ideal Diet

Planning an entire day is another important part of a diabetic’s diet and that can be done with the help of the following chart, which takes care of the diabetes type.

Diet Chart for Type-I Diabetic

Breakfast: Boiled egg, corn flakes, brown bread toast, tea or coffee (no sugar)
Brunch: Fruits, juice (without sugar)
Lunch: Two chapattis, curry, veggies (seasonal and green), bitter gourd (karela), salad, raita
Evening Tea: Sandwich, toast, or baked snacks
Dinner: Two chapattis, dal, veggies (cabbage, capsicum), salad, sugar-free dessert

Diet Chart for Type-II diabetic

Breakfast: Toast, tea or coffee (without sugar), fruit, salted dalia
Lunch: Two chapattis, veggies (beans and other greens), dal (yellow, moong), raita and salad
(People can skip Brunch when they are Type-II diabetics)
Evening Tea: Snacks preferably salted, veg. or non-veg. soup
Dinner: Two chapattis made of mixed flour (wheat, gram and soya), veggies, cottage cheese (paneer), salad
To be able to follow the above charts, as per the respective diabetic type, may be the best Indian diet plan for diabetes. Whilst temptations are never very far away, with some or the other delicacy leaving its whiff around, a bit of strictness can go a long way!

Yoga for Diabetes

Diabetes is catching up fast as one of the deadliest diseases afflicting us.
With more and more people turning to alternative therapies for recovery, yoga is fast becoming a viable option for treating the same. Here are some quick postures to aid in eventual relief.

1. Downward Facing Dog Pose

Though fairly easy to perform, this posture offers benefits far beyond its simplistic implementation. It helps to alleviate hypertension and the effects of type 2 diabetes.
a. Step One
Stand on your knees and hands and slowly lift your hips up in the air, while you exhale sucking your stomach in.
b. Step Two
Keep your spine straight, hands outstretched, knees straightened and your palm as flat on the ground as possible.
c. Step Three
Let your head hang freely and keep your eyes at your navel.
d. Step Four
Hold this position for a couple of breaths and exhale as you relax into your starting position.

2. Big Toe Pose

One of the most basic yoga poses, this exercise aids in improving digestion and liver functioning. Since diabetes results mostly in renal failure, practicing this posture on a regular basis might improve chances of bypassing kidney-related diseases.
a. Step One
Stand with your feet apart, keeping your thigh muscles relaxed and gradually bend down to touch your toes, inhaling as you go.
b. Step Two
Take care to keep your hips in an upright position, your knees bent and your elbows folded. Place your index finger between the toes and hold this position for some time.
c. Step Three
Exhale as you begin to stand upright, releasing the tension in your spine and returning to your starting position.

3. Triangle Pose

This position is particularly helpful in strengthening the spinal column and the abdominal area, thereby promoting greater insulin production. Greater insulin levels result in a marked reduction of Type 2 diabetes.
a. Step One
Stand with your left foot in front of the right one. Make sure your knees are straight.
b. Step Two
Bend to touch your left foot with your left hand. Then slowly turn your torso in the diametrically opposite position, with your right hand reaching for the sky. If your balance is unstable, you can take the support of the wall.
c. Step Three
Hold this outstretched position for a couple of breaths and then slowly exhale and reach your relaxed position.

The all-encompassing power of yoga is enough to treat any disease. By following the suggested exercises, you will be able to reap great benefits in the long run.

Prevention of Diabetes

Diabetes is a condition in which the blood sugar or glucose present in the blood rises abnormally. This disease is caused when the pancreas do not produce enough insulin or the body stops responding to insulin.
Insulin is a hormone which is required for the absorption of glucose by the cells in the blood. It is best to observe some simple precautions to effectively curb this disease:

1. Get Some Exercise

A good physical workout can help you prevent diabetes in many ways. Regular exercise helps you maintain a healthy body mass index (BMI) and also lowers your blood sugar. Exercise can also increase the sensitivity towards insulin. Aerobics and resistance training are some of the exercises especially helpful in preventing diabetes.

2. Increase Your Fibre Intake

Foods with high fibre content like apples, bananas, nuts, seeds and beans can significantly cut down the risk of diabetes. Fibre rich foods can also help lose weight by giving you a feeling of fullness.

3. Cut Down on Sugar

Intake of junk food which is high on processed sugars, salt and fat should be kept to the minimum. Home-cooked meals rich in vegetables and whole grains can help you lead a healthy life.

4. Quit Smoking

The risk of developing diabetes is double in smokers than non-smokers. Quitting smoking will not only decrease your risk of diabetes, but of many other diseases as well.

5. Cut Down on Alcohol

Binging on alcohol can lead to increase in body weight as well as blood pressure and triglyceride levels. Limit your alcohol intake to a maximum of two drinks a day.

6. Balanced Diet

You can easily curb the risk of diabetes if you provide optimum nutrition to your body. A balanced diet is one of the classic and best ways to control your blood sugar and also your risk of diabetes.

7. Choose Good Fats

Polyunsaturated fats are regarded as good fats as they can help in lowering the risk of diabetes. These types of fats can be found in vegetable oils and oil from nuts and seeds.

8. Get Frequent Check-ups

Early detection of diabetes is one of the best ways to effectively prevent it from getting worse. Get your blood sugar levels tested every three months so that you can take extra precautions if chances of diabetes surface.

Type 2 diabetes is a result of sedentary lifestyle and a bad diet. If you follow a simplistic lifestyle which incorporates exercise and a balanced diet, then you can easily stay away from this disease.