Brisk or speed walking

Forms Of Exercise-Light And Heavy Exercise

While a moderate increase in everyday physical activities can bring significant health benefits, researchers say that greater results are obtained with more vigorous exercise. Below are some options.

Health professionals recommend consulting a doctor before embarking on a program of vigorous exercise.

Brisk walking

Sometimes called speed walking or power walking, this is one of the more convenient ways to exercise. All you need is a comfortable pair of walking shoes and a path. One measure to quantify brisk walking is a steps per minute, like 100 steps per minute is considered moderate intensity. Brisk or speed walkingWalk with a longer stride and a pace that is considerably faster than a leisurely stroll. Try to reach a speed of about three to five miles [4 to 9 kilometers] an hour.


When you jog, you are basically running at a slow pace. Jogging has been described as the most efficient way to achieve cardiovascular fitness. However, because of its higher impact, jogging is more likely to cause muscle and joint injury. Hence, joggers are reminded about the need for adequate shoes, stretching. Jogging burns more calories per minute than walking, according to report.



If you have a bicycle, you can enjoy a very effective form of exercise. Bicycling can burn up to 700 calories an hour. Like walking and jogging, however, bicycling is often done on the streets. For this reason you must remain alert as you ride, taking all the necessary precautions to prevent accidents. The following are the benefits of cycling

  • Increased cardiovascular fitness.
  • It helps you to manage or prevent disease
  • Improve joint mobility
  • Decrease body fat level
  • Reduces stress level
  • Increases muscle strength and flexibility



You can exercise all the major muscle groups in your body by swimming. It also helps keep your joints flexible, and it can give you virtually all the cardiovascular benefits of jogging. Because swimming is gentler on your body, it is often recommended for people with arthritis, back problems, or weight problems as well as for pregnant women. Avoid swimming alone. Swimming

Swimming has been called the perfect exercise. After all, you can get all the benefits of an aerobic workout without any damaging impact on joints, and it can be done by both the very old and the very young.

It is utilized by athletes to stay strong and keep fit when recovering from injury, and there is no fancy equipment needed—just you and the deep blue pole.


his aerobic exercise requires the use of a small trampoline. It simply involves bouncing on the trampoline. Proponents claim that rebounding improves both blood and lymphatic circulation, increases the capacity of the heart and lungs, and improves muscle tone, coordination, and balance. Below are some benefit of engaging in this form of exercise.

  • Works the abdominal (core), leg, buttock, and deep back muscles.
  • May help improve endurance.
  • May stimulates the lymphatic system. …
  • May help improve balance, coordination, and overall motor skills.

Lifting and Stretching

Scientists have recently concluded that a balanced fitness program should include some form of strength training, such as weight lifting. Done properly, weight lifting not only builds muscle but also increases bone density and helps reduce body fat. lifting

Many health experts also recommend stretching to improve flexibility and blood circulation. Stretching can help your joints achieve a full range of motion.

However, to avoid injury, both weight training and stretching must be done properly. You may want to learn a few basic guidelines by reading reliable material on the subject or consulting your doctor.

Climb stairs instead of taking the elevator or ride the elevator to a floor somewhat short of your destination and then take the stairs the rest of the way.

● If you use public transportation, get off a few stops early, and walk the rest of the way.

● When using your own vehicle, get in the habit of parking some distance away from your destination. In a multilevel parking garage, park on a level that will allow you to climb the stairs.

● Walk while you talk. You do not always need to be seated when having casual conversations with friends or family members.

● If you have a sedentary job, find opportunities to work in a standing position, and move around whenever possible.


Yoga is a mind and body practice that typically combines physical postures, breathing exercises, and relaxation. Researchers are studying how yoga may help improve health and to learn more about its safe use in older adults.

people in their late 40’s have found that yoga is helpful in reducing chronic low-back pain and improving function. However, evidence is not yet available on its effectiveness and safety for older adults.



Everyday Activities That Can Improve Your Health

According to recent studies, sedentary people may benefit from simply increasing the frequency of everyday activities that require moderate levels of exertion. You may want to try some following.

Inadequate water consumption during exercise can be harmful. It can cause fatigue, decreased coordination, and muscle cramping. When you exercise, you sweat at a faster rate, and this can lead to a drop in your blood volume. If you do not replenish the water that is lost through perspiration, the heart has to work harder to circulate the blood. It is suggested that to avoid dehydration, you should drink water before, during, and after an exercise session.

Whatever exercise we chose to do, we should’nt over do it to the point that we hurt our health, moderation should be what we aim to maintain.

having a light walk

Are You Getting Enough Exercise- Benefits Of Exercise

Some people have concluded that they do not need to exercise because they are not overweight. Obese and overweight people stand to benefit greatly from a regular exercise program, but even if you are not overweight, an increase in physical activity its very likely to improve your overall health and help prevent serious diseases, including certain types of cancer. Also, studies have shown that physical activity can reduce anxiety and may even prevent depression. The fact is, many who are slim suffer from mental and emotional stress, cardiovascular diseases, diabetes, and other conditions that are aggravated by a lack of enough exercise. Hence, whether you are overweight or not, if you lead a sedentary live, you do well to increase your level of physical activity. So the question is are you getting enough exercise? one does not need to spend the whole day or weeks in the gym for it to be enough.

What Is a Sedentary Life-Style?

A sedentary lifestyle is a type of lifestyle involving little or no physical activity. A person living a sedentary lifestyle is often sitting or lying down while engaged in an activity like reading, socializing, watching television, playing video games, or using a mobile phone/computer for much of the day. How do you know if you are active enough? There are various opinions on what constitutes a sedentary live-style. However, most health experts agree on general guidelines that apply to most people. One explanation used by several health organizations is that you are sedentary if you:

  • Do not exercise or engage in some vigorous activity for at least 30 minutes three times a week
  • Have a job that requires little physical activity
  • Rarely walk more than 100 yards during a day
  • Remain seated most of your waking hours
  • Do not move from place to place while engaging in leisure activities

If you are not getting enough exercise, today is probably the best time for you to start doing something about it. ‘But I just don’t have the time,’ you may say. When you get up in the morning, you are simply too tired. At the start of the day, you hardly have enough time to get yourself ready and get to your job. Then, after a long day, again you feel too tired to exercise and have too many other things to do.

Or perhaps you are among the many who start to exercise but quit after just a few days because they find it too strenuous, perhaps even feeling sick after exercising. Others shy away from exercise because they think that a good fitness program must include grueling routines of weight lifting, lengthy daily runs covering many miles, and carefully choreographed stretching sessions.

And then there is the expense and the perceived inconvenience. Joggers need suitable clothing and shoes. For strength training you need weights or special exercise machines. A sports-club membership can be costly. Travel to the gym can be time-consuming. Still, none of the above need prevent you from leading a physically active live and reaping the health benefits

Set Realistic And Achievable Goals

First of all, if you plan to start an exercise program, do not set unrealistic goals, set goals that is achievable. Start slowly, and work your way up. Scientists have recently acknowledged the value of light-to-moderate physical activity, and they recommend that sedentary people increase their activity gradually. For instance, you can start by adding a few minutes of increased activity to your day, and work up to 30 minutes most, and preferably all, days of the week.You can also add things like walking and taking the stairs, but just more often, a little longer, and/or a little faster.

If you are starting out new, you should focus on regularity rather than intensity. Once your strength and endurance have improved, you can work on increasing the intensity of the exercise. This can be done by incorporating longer sessions of more vigorous activity, such as brisk walking, jogging, stair climbing, or cycling. Eventually for a more well-rounded fitness program, you may even include some weight lifting and some stretching exercises. Many health experts, however, no longer subscribe to the “no pain, no gain” approach to exercise. So, to reduce the risk of injury and to avoid the burnout and discouragement that often lead to quitting, keep exercise at a comfortable level, that is to say what you can do.having a light walk

Be Regular

Those who never seem to have time for physical activity would welcome a recommendation made by the Wellness Letter. It explains that “short bouts of exercise during a day have an additive benefit. That is, three 10-minute periods of exertion can be almost as beneficial as one 30-minute session.” Thus, you do not need to engage in lengthy periods of vigorous exercise in order to reap substantial health benefits. The Journal of the American Medical Association reports that researchers have found that “light to moderate activity, as well as vigorous activity, was associated with a lower risk of experiencing coronary heart disease.”

But regularity is a must. With that in mind, you may want to look at your calendar and schedule specific dates and times for exercise. After a few weeks of a sustained exercise program, you will likely find that it has become a normal part of your live. Once you begin to enjoy the health benefits, you may actually look forward to your sessions of physical activity.

An Active Life Is a Better Life

While it is true that as little as 30 minutes of daily physical activity can have a positive impact on your health, according to the latest medical advice, more is better. It is now recommended that to maintain a maximal level of cardiovascular health, you should accumulate up to 60 minutes of physical activity every day. Again, this can be achieved by engaging in several brief sessions spread throughout the day. The journal Canadian Family Physician explains that “current recommendations call for an accumulation of up to 60 minutes of activity on a given day. For some health benefits, it does not appear to matter how the minutes of activity are accumulated.” This medical journal also states: “While several studies have documented that vigorous activity is associated with lower all-cause mortality, current emphasis is on promoting moderate activity.”


The bottom line is that our body is designed to move around and engage in regular physical activity. A sedentary live-style is harmful to our health. And there is no vitamin, medicine, food, or surgical procedure that can replace your need to remain active. Also, we must all face the fact that an adequate exercise routine, whether moderate or vigorous, whether done in short installments or longer sessions, requires time. Just as we make the time for eating and sleeping, it is vital that we also make the time to remain physically active. This involves self-discipline and good personal organization.

There is no hassle-free exercise program. However, the inconveniences and sacrifices involved in maintaining an active live-style pale into insignificance when compared with the live-threatening dangers of an inactive live-style. Stay active, break a sweat now and again, work those muscles—you might live a healthier and longer live! The benefits of adding exercise to our live-style out weighs the disadvantage. Granted, is not is easy with the busy live we live nowadays, but live is more important.

What do you think about this topic? leave us a comment below.

Thank you for reading.


Drinking Bone broth to lose weight in Keto diet- 7 benefits

Bone broth is also known as stock. Stock is a popular thing we use in cooking. Bone broth is a reduction of a mixture of animal bones, Cartilage, and connective tissue. As well as other flavorings that may include Vegetables and spices. Bone broth can be used in various ways, for example as a beverage, or in casseroles, stew. But of late is very good for people in a ketogenic diet. Drinking Bone broth supports your body’s ability to digest Fat. This is not only important for people on a ketogenic diet, but also for everyone. No matter your life style, we all eat fat and we need It to digest well, and this what broth helps our body to do. when, we drink Bone broth It helps our body to get to ketosis quicker.

How does drinking Bone broth promote ketosis?

  • The ability to digest fat.
  • Fat

The truth is that, a lot of us can’t digest fat, so no matter how much fat we eat, if our body don’t digest It we will not experience the full benefit of being in ketosis.

Many people say that, they have tried keto diet and have not achieved results or achieve the life changing result they desire, this could be because your body is not digesting fat properly. It could be because we are not adding Bone broth to our diet. It contains’s elements that can help us digest fat.

Types of Bone broth.

There are many types of bone broth on the market. We are going to mention only 3.

  • Beef Bone broth
  • Chicken Bone broth
  • Fish Bone broth

Chicken bone broth has a higher omega-6 ratio than beef bone broth.

Our bodies cannot make omega-3 or omega-6 essential fatty acids, so we must obtain them from our diets. You see, while we need both, omega-3 helps reduce inflammation, and omega-6 promotes systemic inflammation when consumed in excess.

Poultry has a higher omega-6 content than cattle, so bone broth made from beef (especially from grass-fed bones) may be a better option if you’re watching your omega-3/6 intake.

Content goes here.

Chicken bone broth has a higher protein content.

Yes, chicken bone broth is slightly higher in protein than beef bone broth — as long as you add the feet.

Chicken bones may be less dense than heavy beef bones, and they do contain less collagen, but the magic of chicken bone broth is all in the feet. Yes, chicken feet contain collagen (more so than beef bones), which yields a bone broth higher in protein.

In fact, if your bone broth doesn’t gel (which indicates the presence of gelatin and, therefore, a bone broth with more collagen) despite the type of bones you’ve used, a simple quick fix to make your bone broth more gelatinous is to add a few extra chicken feet.

Beef bone broth is higher in minerals.

Beef bones are larger and heavier than chicken bones, which naturally will provide a higher concentration of minerals such as calcium, magnesium, phosphorus and sulfur, which have been shown to promote higher energy levels.

Chicken Bone broth


Bone broth is an easy item to make and can be made out of the parts of the animal that aren’t usually consumed or cooked with. There are many recipes for Bone broth to suit different tastes, but the most common one, is you combine all the ingredients, let them slowly cook for anywhere between 6 and 48 hours, allowing for all the nutrients to leech into the broth. After cooking for the desired time strain the mixture and keep in a sterile Jar in the fridge. It can also be stored in a Freezer for months.


  1. Animal bones of your choice, with or without meat still attached to It
  2. 2 medium carrots
  3. 2 medium Onions
  4. i head of garlic roughly chopped
  5. Herbs and spices
  6. 2 stalks of celery
  7. Bay leaves
  8. Apple cider vinegar


  • helps to control appetite.
  • It helps to boost the immune system
  • It helps to digest fat
  • It helps you to sleep better.
  • Bone broth contains collagen, and this can help to ease stomach upset as It lines and protect the walls of the gut.
  • It also replenishes essential electrolytes
  • It is also anti-inflammatory and help relieve arthritis and joint pain.


There are a lot of health benefit that comes with drinking Bone broth when you are doing ketogenic diet. Even for people who are not, we all need these benefits. But for you to achieve your weight loss goal, and enjoy your new you, you have to add drinking broth to your diet, especially if you are fasting as well.

What do you think? Have you tried Bone broth in your dieting? leave us a comment let’s know your results. Whether you liked It or not went to know how you feel about It.

Thank you for reading.


(Keto Diet For Diabetics) Diabetes Control Food

Effect of keto diet on diabetes

The keto diet has the potential to reduce blood sugar levels. Because in ketogenic diet one eats a very low or no carbohydrate, and people with diabetes are recommended to take low carbohydrate and this is because carbohydrate turns into glucose and this for people with type 2 diabetes. So instead of burning glucose it will burn fat.


How ketogenic diet works

All the cells in our body needs fuel to function. This fuel comes from fat, carbohydrates or protein. Too much protein without fat puts our body into risk, so protein can never serve as a primary source of fuel. So now how about fat and carb. Normally our body preferred carbohydrate to carry out everyday task. This carbohydrates is now converted to glucose,which is readily converted to energy. This is why athletes “carb load” before they compete. Peak performance occurs when the body has plenty of glucose and glycogen stores available at hand. When glycogen runs out, that’s when the body turns to fat. When there is no more blood sugar for our cells to consume, they seek an alternative form of energy. This energy comes from ketones, which are compounds our body produces from stored fat. So a ketogenic diet is one that is high in fat and very low in carbohydrates, resulting in the production of ketones to be used for fuel instead of glucose. A diabetic person stays away from food with high carb content which is also what someone on a ketogenic diet does.

Impact on blood sugar levels

A ketogenic diet may help some people with type 2 diabetes because it allows the body to maintain glucose levels at a low but healthy level.

The lower intake of carbohydrates in the diet can help to eliminate large spikes in blood sugar, reducing the need for insulin.

Studies on ketogenic diets, including research from 2018, have found that they can be helpful in controlling levels of HbA1c. This refers to the amount of glucose traveling with hemoglobin in the blood over about 3 months.

Keto Diet For Diabetics

(Keto Diet For Diabetics) Diabetes Control Food

A ketogenic diet should consist of the following types of food:

  • Low-carb vegetables: A good rule of thumb is to eat non-stavegetables at every meal. Beware of starchy vegetables, such as potatoes and corn.
  • Eggs: Eggs are low in carbohydrates, as well as being an excellent source of protein.
  • Meats: Fatty meats are acceptable, but should be eaten in moderation to be mindful of heart health. Also, be mindful of consuming too much protein. Combining a high level of protein with low levels of carbohydrates may cause the liver to convert the protein into glucose. This would raise blood sugar levels.
  • Healthful fat sources: These include avocados, olive oil, nuts, and seeds. Although the diet is mostly fat, it is important and recommended including mostly healthy fats over not as healthy options such as bacon, sausage, red meat, and fried cheeses.
  • Fish: This is a good source of protein.
  • Berries: These are good sources of fiber, vitamins, minerals, and antioxidants that are okay to consume on the keto diet in the right quantity.

Is Keto Safe if You Have Diabetes?

That depends on the type of diabetes you have. In general, people with type 2 who are overweight seem to get good results safely. If you have type 1 and want to try the keto diet, it’s essential that you talk to your doctor first. You’ll need to carefully monitor your health and watch for signs of ketoacidosis. For either type, it’s a good idea to work closely with your doctor, since you may need to change your medications. The keto diet has some side effects that are worth knowing about, too:Hypoglycemia: Though the diet can lower A1c levels, that may mean you’re at a higher risk of blood sugar that dips too low, especially if you’re also taking medicine for your diabetes. Let your doctor or diabetes educator know if you try the keto diet. They can advise you about checking your blood sugar, taking your medicines, and what to do when your blood sugar drops too low.


There is generally a lack of long-term studies into the safety and effectiveness of ketogenic diets and, this is why a doctor’s opinion is needed before starting the diet.

There are a few groups of people for whom a ketogenic diet may not be suitable, or at the very least, warrants close supervision.

These include pregnant women, children, people at risk of hypoglycemia, people with a very low BMI, and those with conditions that a ketogenic diet may exacerbate.

To succeed on a keto diet when you have diabetes you should

  • Determine an effective treatment plan with your doctor.
  • Implement a ketogenic diet that limits dairy and wheat consumption.
  • Check blood sugar levels frequently throughout the day (at least 8-10 times).
  • Supplement with vitamin D3 by getting sun exposure and taking a supplement every day.
  • Exercise daily, but make sure you monitor your blood sugar and check for hypoglycemia symptoms.
  • Get your A1C levels tested every three months to determine the effectiveness of your treatment plan.




What is the Ketogenic Diet?

The Ketogenic Diet is a low carbohydrate, adequate-protein and high fat content diet. or it is a low Carb, high protein, high-fat diet designed to activate a state of ketosis in our body, which then begins to burn stored fat as energy instead of using carbs. And one way to achieve you weight lose goal. This is a great way to burn Calories in your body. as we go further we are going to talk more on fasting and benefit of fasting on Keto. the Ketogenic diet is not something you say you pickup as you go. You have to be prepared before going into it. you have to do your meal pre. have a schedule of what to eat and stick to it. I personally can 100% say it works because i have done it and is the only one that has worked for me.

The Ketogenic diet is usually high in fat.For example, 5% of calories my be protein, 25% may be Protein, and 70% may be from fat. The truth is that there different ones out there, so the proportions may vary.

The keto diet diagram

Does the Ketogenic diet increase weight lose?

The straight forward answer is yes for does who stick with the diet. And this i know to be true because i have done it and it worked for me. but how does the ketogenic diet work?  the ketogenic diet changes the way the metabolism works thereby increase weight lose. it causes the body to enter a state of ketosis. ketosis is the state in which the body burns fat for fuel instead of glucose. without ketosis that is to say during normal metabolism, carbohydrates in the food are converted into glucose,which is then used as the body’s primary energy source. At the state of ketosis the body is forced to switch over to burning the fat instead. Keto diet makes it simple and easy to lose weight. The ketogenic diet helps to keep blood sugar level low. it also help to maintain a very stable and high energy level. Let’s not forget that ketogenic diet has it’s own side effect and can include:

  • Strange-smelling breath.
  • difficulty to concentrate.
  • Muscle cramping.
  • Fatigue.

The good news is that when your body has fully adjusted to this stage or diet this side effects stops.

Why fast in Ketogenic diet?

In the opening sentence we mentioned fasting briefly. now let let us look at it in fuller details. Well as we have established that the ketogenic diet is a low carb, high-protein, high -fat diet designed to activate a state of ketosis in our body, at that stage our body start to burn fat as energy instead of glucose. But to kick of the weight lose you still need to burn a lot more of the calories more than you are eating. And so to do that you to FAST. Fasting on a keto diet is the best way to burn the calories and kick your keto diet up a notch. When we fast more often we will optimize our energy metabolism, reduce obesity. It is also important to point at at this stage that when we say fasting, in keto diet, we don’t mean to say the fasting that people do for their faith, whereby they eat nothing at all, this is different from that. In keto diet fasting you get to eat, drink depending on the type of fasting one is doing. Fasting is simply avoiding to accidently overeating on ketogenic diet. One can chose the way they want to fast or what works for them. there are different types of fasting and all profess to work, at the end of the day it depends on an individual to decide what works for them based on their plan.

Types of Fasting

Intermittent fasting has been used in recent years to increase weight loss. A lot of method can be effective. we are going to look at six different methods.

  1. One meal a day: In this method one can fast in the morning and afternoon, you the eat in the evening. in the morning and through the day you can drink your coffee or tea or your chicken broth and  electrolytes throughout this time in the evening you can eat a well balance keto diet.
  2. 16-hour fast: Many people on a ketogenic diet use this form of fasting on a daily basis. This means skipping breakfast in the morning. So the first meal of the will be eaten no sooner than 11:00 am.
  3. 24-hour fast:  this methods involves fasting from dinner day to the next dinner day. so let say from Monday dinner to Tuesday dinner, that will amount to 24 hour fast. one can also alternate this method.It is important to eat well during your eating hour. Do not rush into this method, just like the first 2 we have mentioned.This method can be done either once or twice a week.
  4.  36-hour: This one at the end of a meal in the evening, say 7:00 pm, continues throughout the next day and night ending the following morning breakfast in the morning. So this means for one full day no solid food is eaten just the regular. tea, coffee as we have mentioned before.
  5. 48-hour: so this method involves fasting for 48 hours in a week. This involves eating your normal keto diet for 5 days in the week. while restricting your calorie in take to 500-600 for the 2 days that is left in the week. you select the days that works for you well, it is fine.
  6. The warrior diet: This method is all about eating small amount of fruits and vegetables during the day and eating one huge meal for dinner.This type of diet was one of the first popular form of intermittent fasting. So this method is all about eating only small amounts of vegetables and fruits during the day and eating huge at dinner.  


The truth is that there are a lot of method of fasting out there, and most of them promise to give you the result you want. AT the end of the day one has to select what works for them. Personally i have tried this ones and it worked for me. The truth is that at first is not easy but once you get into it, it becomes easy to follow. I love to fast and still do it till date. You have to a level of self-discipline and also try to eat healthy food not junk.

and for you to love fasting you must make your food to be

  1. make it nutritious
  2. appealing to the eye
  3. make it to satisfy your hunger
  4. and tasted great.

All this will make fasting easy to do. And when you fast in ketogenic diet you are assured to achieve great result in no less a time.

What do you think?  Have you tried ketogenic diet before, leave us a comment, let us know what you think.

Thanks for reading



About me

About Eunice

Hi everyone, welcome to myketoheck website. I have always struggled with my weight right from when I was little. The truth be told, then I didn’t worry about my weight at all. But when get to higher school and my schoolmate laughing at me because of my weight did I realize that I was on a size. I became shy, timid and alone. It continued till I decided to do something about it, but I didn’t know what to do. It was very hard. I starve myself, exercise and a whole a lot nothing worked. Not until I learn about keto. I was so excited about Keto and the result people were having on keto. As time went by I got lost in a lot of information I was getting and how difficult it will be to also stick to keto. But the truth is that is doable, if I can do it anyone can


Myketoheck was what happened me to achieve my goal weight loss. After so much information and research myketohack was born. But the question is why Keto hack. Well the direct answer that is easy and effective and efficient,(myketohack works). Also, keto hack helps you to increase Ketones in your body faster helping your body reach ketosis faster. It will also improve your good health as well as burning fat faster. Ketohack is simple and easy to follow especially for working people who does’nt have the time to stick to strict weight lose goals or counting carbs.

My goal with this website is to help people who are struggle or at sea with their weight lose journey. It is true that there are thousand and one articles online or books that talks about keto diet. But we are here to help simplify the process making it easier to understand and follow to achieve their set goal with no much stress.