10-Minute Walk After Meals - Aug12,'26

10-MINUTE LIGHT WALK AFTER MEALS

"This isn't a workout. It's physiology in motion."

I'm talking about walking after meals. Not a run, not a gym session. A gentle ten-minute stroll after you eat, and it does something genuinely remarkable to your blood sugar.

Here's why it works. When you eat, glucose rises in your bloodstream, and normally your body leans hard on insulin to clear it. But when you walk, your muscles step in and pull sugar straight out of your blood to use as fuel, no extra insulin required. They act like a glucose sponge. Even ten easy minutes after a meal can meaningfully blunt the spike that follows.

And the timing is the secret. The sweet spot is within the first fifteen to thirty minutes after eating, right when your blood sugar is climbing. Wait an hour and much of the window has passed.

So you don't need to earn this with sweat. You just finish your meal and head out the door. It's one of the most accessible forms of medicine there is. Free, immediate, available anywhere.

My A to Z of Diabetes is free to read, and now a book.

Read the series and find the book below

Share this with someone who could use an after-dinner walking buddy.

FROM FACEBOOK PAGE - LINK: https://www.facebook.com/share/1BVFUo2Sx1/

Do Push-Ups - Jun05,'26

 

DO PUSH-UPS

DO PUSH-UPS - June 05, 2026

No gym? No bench? No problem. Zero excuses left. 
Let me kill the #1 lie in fitness right now:
"I can't build a chest without a bench press."
Wrong.
A perfect push-up activates your pecs, anterior deltoids, and triceps at nearly the same intensity as a loaded bench press. The research backs it up. The results back it up. And 10 million guys who built their chest on a prison floor back it up.
Here's what the bench press has that the push-up doesn't:
 A $2,000 rack
 A spotter
 A gym membership
 Excuses to skip leg day while you're there
Here's what a push-up has that the bench press doesn't:
 Zero equipment
 Zero cost
 Available anytime, in a hotel room, in your garage, in your living room
 More core activation
 Better shoulder stability over time

The guys with the best bodies in history didn't wait for perfect conditions.
They dropped to the floor and got to work.
You don't need more gear. You need more grit.
The floor is your gym. Your bodyweight is your barbell. Your discipline is the only membership that matters.
Drop and give me 20. Right now. No excuses.
Stay Ultimate. 

How many push-ups can you bang out in a single set? Drop your number below. Let's see who's really putting in work.

Cardio & Strength Training - May'26

 

CARDIO AND STRENGTH TRAINING:

Scientific evidence consistently shows that both cardiovascular exercise and strength training contribute significantly to lifespan (how long you live) and healthspan (how well you live). Cardiorespiratory fitness is one of the strongest predictors of longevity, with studies cited by organizations like the National Institutes of Health indicating that regular aerobic activity can extend life expectancy by roughly 0.4 to 6.9 years while also improving heart efficiency and slowing biological aging.

At the same time, strength training—highlighted by sources such as Harvard Health—enhances muscle mass, bone density, and metabolic health, reducing risks of frailty, falls, type 2 diabetes, and cardiovascular disease, and is associated with a 10% to 17% lower risk of mortality even with modest weekly commitment.

Importantly, combining both forms of exercise yields the greatest benefit: research shows that individuals who engage in both cardio and resistance training experience up to a 41%–47% reduction in early death risk, demonstrating that while cardio strengthens the heart and extends years, strength training preserves function and independence—together optimizing both the quantity and quality of life.

FROM FACEBOOK PAGE: https://www.facebook.com/healthy.harbor1

Benefits of napping - Apr18,'26

 

BENEFITS OF NAPPING

Napping has been demonized by productivity culture. Research tells a different story.

Studies show that short naps, 20 to 30 minutes, can improve alertness, cognitive performance, mood, and memory consolidation. Some cultures (particularly in the Mediterranean) have practiced midday naps for centuries and are associated with some of the longest lifespans on earth.

One large study published in Heart found that adults who took regular naps had a reduced risk of cardiovascular events compared to non-nappers. The benefits were strongest for those who napped once or twice a week for 5 minutes to an hour.

But timing and length matter. A 20 to 30 minute nap refreshes without entering deep sleep. A 90 minute nap allows a full sleep cycle. Longer than that, or too late in the day, can disrupt nighttime sleep.

In my practice, I encourage patients who can nap to embrace it without guilt. Especially those who didn't sleep well the night before.

A nap is not laziness. It's maintenance.

If you can't sleep, just lie down. Even "quiet wakefulness" provides some restorative benefit. But never lie down immediately after a meal as it can cause acid reflux. After a meal (lunch and dinner) it is rather advised to take a 10-minute walk at medium pace (even inside your home or driveway) which can bring down glucose spike. You can take a nap one hour after any meal or plan it otherwise.

Your body is not a machine. It's a garden. Sometimes it needs sun. Sometimes it needs rest. Sometimes, a small afternoon nap is the difference between surviving a day and thriving in one.

Stop apologizing for rest.

Do you ever nap? And do you feel guilty when you do?

- COPIED FROM FACEBOOK WITH LITTLE ADDITIONS OF WALK AFTER MEAL, THE CONTENT IS MEDICALLY AUTHENTIC

- FROM FACEBOOK PAGE: https://www.facebook.com/share/1G8Jxt59SY/

Water-intake in Winter - Jan'26

 WATER-INTAKE IN WINTER :

How much water should we drink in winter? The answer is, not more but not even less. Most people drink very less water in winter just because they don't feel thirsty. In some cases, this can even cause jaundice.

Personally, I drink seven glasses of water in winter. In summers, one should drink more than 12 glasses but it also depends on individual needs and condition of the person. Drinking ample water is necessary for good health. One should study this topic from different sources and then try to adopt the right practice.

- SRA.

The 321 Method - Aug01,'25

 THE 321 METHOD

[Extended Version] - Take a walk daily - Jan, '25

 [Extended Version] - Take a walk daily - March 13, 2023

LINK: https://together-we-rise.blogspot.com/2023/03/take-walk-daily-mar1323.html

PRECAUTIONS - Smog in Pakistan & India - Nov'24

 SMOG IN PAKISTAN AND INDIA - Nov. 2024

Controlling Uric Acid - Nov12,'24

Controlling Uric Acid - Nov12,'24

Someone close has high uric acid problem. I learned that high uric acid can cause gout or joint pains or kidney stones.

Generally, doctors advise against eating red meat and daals if one has high uric acid.

Following are some measures I learned to control high uric acid (but one should practice with caution and consult a family physician or a health expert or anyone close in the family):

- Purine enriched food should be avoided

- There are some vegetables like cauliflower (gobhi) which is also high in purine

- Sugary drinks including soft drinks and packed juices should also be avoided

- Sugar intake should be minimised. Fruits which are too sweet should also be limited. Citrus fruits should be taken more. Banana also has purine but it can be taken once uric acid is controlled.

- Drink lots of water which washes away uric acid. 3 liter per day. 3 liter is appx 12 glasses. Perhaps these days 10 glasses are sufficient.

- Regular exercise also brings down uric acid. 

- A home remedy is mixing a tablespoon of Apple Cider Vinegar (سیب کا سرکہ) in a glass of water. Then drinking it. One should do it twice a day

- Organ meat should be totally avoided like kalaiji (liver), kata kut etc. Expert warned that it shoots high uric acid level in body.

- One can eat almonds on daily basis. But peanuts are high in purine and so should be avoided. Walnuts are gout friendly and have anti-inflammatory properties. They are good for sufferers of gout and arthritis.

- S Roman Ahsan.

Wellness or illness?

 WELLNESS OR ILLNESS?

POSTS - Health & Fitness - Aug29,'24

Health & Fitness Posts - August 29, 2024

Following are some health and fitness posts just for awareness. They can serve as reminders also:

Regular Walks - Jun24,'24

 REGULAR WALKS - June 24,'24

Long days are here again with sun setting late in the evening. Good time for taking regular walks. A blog-post by me written last year:

LINK: https://together-we-rise.blogspot.com/2023/03/take-walk-daily-mar1323.html?

Forever Young - June 2024

FOREVER YOUNG - Jun'24
Likewise for Men - Indeed the choice is ours and we have to start preparing early!

Eat Two Boiled Eggs Daily - Nov. 2023

 

SHORT VIDEO CLIP - WHY SHOULD WE EAT TWO BOILED EGGS DAILY 

(CONSULT YOUR PHYSICIAN ALSO)

روزانہ دو انڈے زردی سمیت کھانے کیوں چاہئیں ؟ چھوٹا وڈیو کلپ دیکھیں (لیکن بہتر ہے ابلے ہوئے کھائیں یعنی 

boiled ) . . .

دل کے مریض بھی دو انڈے کھا سکتے ہیں لیکن ایک زردی سمیت اور دوسرا زردی کے بغیر ۔ ۔ ۔ اپنے فیملی کے ڈاکٹر سے بھی ضرور مشورہ کریں 

LINK: https://youtube.com/shorts/C-8BmWRSaNM?si=NLHKIWqbIfr7evVK

VIDEO - 7 Ways to Boost Testosterone - Nov.'23

VIDEO - 7 Natural Ways to Boost Testosterone Level (Male Harmone) - 4 Minutes

LINK: https://youtu.be/cCeIXULFP10?si=yRAcf9pNV-WxPsQ2

VIDEO - Ramzan Diet Plan, Apr'23

A DOCTOR'S ADVICE ON RAMZAN DIET (SEHR & IFTAR) - March, 2023

 Sugar, Weight Loss & Stomach Acidity - Dr. Farah Sadiq

LINK: https://www.youtube.com/watch?v=RUUdP_0oftg

A bit late but we still have 20 days left for the month of Ramzan

 

Take A Walk Daily !! - Mar13,'23

Take A Walk Daily !!

If we could only somehow discipline ourselves. We have grown so much used to passive lifestyles!! Everybody needs exercise, mind you. Regular exercise is essential not just for people affected with heart-diseases, diabetes, depression etc. but for all adults. Walking is the best exercise as it is most convenient for people of all ages. The healthcare experts advise that a normal person should carry out some form of exercise 5-6 days a week for at least 20-30 minutes. But make it a brisk walk where you sweat and your heart pumps. Jogging and weight-training are also recommended but starting these at a later age might bring some health problems. Consult a healthcare expert or family physician also in this regard. Remember that for exercise, you have to take some time apart from your ordinary routine in life.

It is best to take a walk in a park nearby but if we don't have such a facility then we still have to find some other way we can carry out walking on daily basis. People with very busy life schedules keep a Treadmill, Cycling-machine or Elliptical Trainer etc. at home if they cannot proceed to a gym or park after a busy day at office. They have to choose the home exercise machine which best suits their needs after consultation with health experts, family physician etc. or any close person who is experienced in these matters.

If one can afford, then one can keep a home exercise machine even if one is in the habit of exercising outdoors. This allows a person to not skip exercise for any day if one is not able to proceed out of one's house due to weather conditions or any time constraint.

During Ramazan, the daily routine of most Muslims gets upset and they find it difficult to take some time out even if they are in the habit of exercising regularly. It is a given fact that though Taraaveeh prayers are not absolute 'fardh' (obligatory) in Islam but offering them after Iftar also substitutes as a form of regular exercise apart from reaping spiritual benefits.

Regular exercise carried out over years (next to paying special attention to diet) contributes to our overall health and builds up our immune system against diseases. One can notice positive changes in physical and mental capacities after just a week of starting an exercise routine. It may prevent the risk of heart-diseases and diabetes also apart from making one feel generally active and energetic to handle different kinds of tasks.

It is difficult at first to start any exercise routine but we need to motivate ourselves with strong will-power. Once it becomes a habit after some period of time then we can continue it for life. Even then, laziness can creep in many times but we need to keep fighting it for 'health is wealth' also!

So take some time out instead of sitting or relaxing in front of mobile phones, laptops or TV screens all the time and invest it in a good life!

- S Roman Ahsan. (March 13, 2023)

Great Ramazan Advice from doctor - Mar09,'23

 

Great Ramazan advice from a good doctor - 4 minutes only - 9th March, 2023

VIDEO LINK: https://www.youtube.com/watch?v=WTdqVYoY_ag

Dealing with psychological problems - Feb12,'23

 

DEALING WITH PSYCHOLOGICAL PROBLEMS

There's no permanent cure for psychological problems but their impact can be lessened or even controlled for long periods in life. However, instead of always relying on direct therapies, many times help from indirect ways can also be applied.

For example, depression is not always removed with medication and psychological counseling (though it is important and significant) and along with it physical exercise like regular walk in a park for at least 30 minutes daily should also be undertaken. A park is good for mind conditioning with its nature gifts like trees etc provided if one has access to such a place which is not too far from your house!

Importance of socializing with friends and fun activities like films can also not be undermined.

Regular Prayers (Salah) help you also as they have a soothing effect on the mind and soul.

- S Roman Ahsan.

PSYCHOLOGY TODAY - Is physical punishment good for kids?

 IS PHYSICAL PUNISHMENT BY PARENTS GOOD FOR CHILDREN?

[Don't forget to check the article link at the end of description below]

This is a topic which I have addressed many years back also in one of my emails (perhaps 2009). At that time, I copied a write-up by a Western PhD holder from Internet with due acknowledgement and sent it across (for a Non-profit cause). The article was not in favor of physical punishment for kids.

The next day someone who had been on my email list said to me in person that I sent that email without thinking. And further said that our Prophet (pbuh) in fact recommended disciplinary beating of children as it is fertile for them. 

We don't have solid proof that the relevant saying of Prophet (pbuh) is 100% authentic. And the whole context of those sayings should be known also.

Recently I came across another article which I am sharing with you. The findings by psychologists in this article carry much weight and again oppose the idea of physical punishment for kids along with alternative ideas on how to discipline them. Do study it yourself!

ARTICLE FROM BRIGHTSIDE - "Physical Punishment Ruins Children's Mental Health - Psychologists Say"

LINK: https://brightside.me/inspiration-family-and-kids/physical-punishment-ruins-childrens-mental-health-psychologists-say-799739/