Keeping hydrated is crucial for health and well-being. To function properly, all the cells and organs of the body need water, but many people do not consume enough water each day. Around 60 percent of the body is made up of water. Fluid can be gained from other beverages, but water is best because it is calorie-free, caffeine-free, and alcohol-free.

Drinking water can help prevent:

overeating by creating a sense of fullness
kidney damage, kidney stones and other related problems
skin disorders and wrinkling
digestive problems, constipation, acidic stomach, heartburn and stomach ulcers

Drinking water can:

Help with weight loss
Help cushion the brain, spinal cord, and other sensitive tissues
Regulate body temperature
Flush body waste
Help maintain blood pressure
Boost performance during exercise
Reduce the risk of developing Urinary tract infections (UTIs)  and to help treat an existing UTI

Drink more water every day:

Start and finish your day with a glass of water and drink during breaks
Drink throughout the day before you are thirsty
Make water tastier, add lemon juice, slices of orange or mint leaves
Keep water close at hand…in your bag, on your bedside table, in your car, at your desk

No special equipment is needed

Stair climbing can be accumulated across the course of the day, making a significant contribution to the recommended 30  minutes of daily physical activity

Stair climbing requires about 8 - 11kcal of energy per minute, which is high compared to other moderate level physical activities.

Active stair climbers are more fit and have a higher aerobic capacity

There is a strong association between stair climbing and bone density in post-menopausal women

Climbing stairs can improve the amount of "good cholesterol" in the blood

Stair climbing increases leg power and may be an important priority in reducing the risk of injury from falls in the elderly

Stair climbing can help you achieve and maintain a healthy body weight

Stair climbing can help you build and maintain healthy bones, muscles and joints.

Physical activity doesn't need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life. 

Regular brisk walking can help you:

Maintain a healthy weight
Prevent or manage various conditions, including heart disease, high blood pressure, type 2 diabetes and cholesterol
Strengthen your bones and muscles
Improve your mood
Improve your balance and coordination, reducing your risk of falls and other injuries
Maintain bone density, reducing risk of osteoporosis and fractures
Improve digestion and constipation by helping to regulate bowel movements
Tone your muscles and lose weight (in overweight cases)
Improve blood circulation, posture and flexibility
Reduce back pain

Include more walking in your daily routine:

walking part of your journey to work
walking to the shops
using the stairs instead of the lift
leaving the car behind for short journeys
doing a regular walk with a friend
going for a stroll with family or friends after dinner