With busy work schedules and family life, many people don’t have enough time in their day to put in a full workout at the gym. If you fall into that category don’t worry; you can still maintain a regular fitness routine without having to head to the gym. Walking is a convenient exercise that requires no equipment and produces many physical and mental health benefits. Plus, you can walk anywhere and anytime, such as during your lunch break.

Consider these 5 major health benefits of walking every day from Hussain al Nowais:

1. Lowers your risk for disease – Walking regularly can reduce your risk for developing various diseases, including type 2 diabetes, heart disease, asthma and some cancers. Walking can also help lower your risk for heart attack and stroke.
2. Reduces stress – Walking lets you remove yourself from the stressful circumstances of everyday life. Walking outside, especially, moves your focus to other things and makes you feel more calm and relaxed.
3. Strengthens bones – Walking is a weight-bearing activity that strengthens bones and increases bone density. In doing so, the exercise helps you maintain healthy joints and ward off conditions like arthritis and osteoporosis. Walking can also be tolerated by people with arthritis and osteoporosis and help them improve their condition.
4. Aids weight loss – While you won’t shed your unwanted pounds over night, when paired with a healthy diet walking can help you lose weight. Walking for 30 minutes at a brisk pace burns about 200 calories. After about 3 or 4 weeks of power walking, you’ll begin to notice a slimmer, more toned physique.
5. Gives you energy – Believe it or not, but a brisk walk actually makes you more energized. Walking improves circulation and increases oxygen supply to the cells in your body, making you feel more alert and energized. It also makes you feel less sluggish by awakening joints and lessening muscle tension. Going for a brisk walk in the morning could be just what you need to kick off your day.

Summer’s here in full swing, which means it’s finally time for your much anticipated summer vacation. Before you pack your bags and set out for the airport, follow these summer travel tips from experienced traveler Hussain al Nowais:

1. Arrive Early – From difficult airport parking to crowded check-in lines to long security checkpoints, it’s important that you arrive to the airport early. Unless you’re traveling over a holiday weekend, you can’t really anticipate how crowded the airport will be. It’s recommended to arrive 2 hours before a domestic flight and 3 hours before an international flight. Arriving early will make the travel experience less stressful and give you time to grab a bite to eat before you board.
2. Check-in online – Most airlines let you check-in online within 24 hours of your departure time. By checking in online you can save yourself some time at the airport. Online check-in also gives you the option to pick your seat. If you’re traveling on a budget airline like Frontier Airlines or Spirit Airlines, you cannot expect to be seated next to your family or friends unless you book a particular seat.
3. Know what you’re allowed to bring – Along with the obvious items like knives and razors, you are not allowed to bring liquids or gels on board unless they satisfy the size require. You are allowed to carry travel-size liquids and gels that are 3 ounces or less and fit comfortably in one quartz size zip-lock bag. You are only permitted one bag per passenger, and it must be placed in the screening bin at security.
4. Pack important documents – Before you leave for the airport, don’t forget to bring your essential travel documents and license or passport if you are traveling internationally. In case your license or passport gets lost or stolen on your trip, it’s a smart idea to make a paper and electronic copy. Also make copies of your travel documents, including your hotel information and travel itinerary, and store them in your carry-on bag.