Feb 28th, 2019 03:27

Daily health tips to keep you healthy


Fact is that health is more important than wealth!

Without good health fitness life would become burden and tasteless thing. So keep your attention on a healthy diet and in addition to yoga, medications, and exercises. Daily health tips to keep you healthy

Phases of crowd towards fitness.

Now days, People holes up in the winter and doesn’t exercise until spring is in full bloom. Or abandon the gym as soon as warm weather hits .Poor diet choices and lack of exercise are more than seasonal problems for many; in fact, more than 62 percent of adults don’t meet government exercise guidelines — at least 75 minutes of vigorous aerobic exercise per week (or 150 minutes of moderate-intensity aerobic exercise, like walking) and twice-a-week strength-building — any time of year. And according to a survey from the non profit International Food Information Council (IFIC) Foundation, most people aren’t even aware of how many calories they consume.  

Include diet and fitness into your day

Physical fitness is a must for everybody. It is in the very young age that athletic habits and. love for physical work and exercise should be developed. The best time to have physical exercise is early in the morning and late in the evening. It is heartening to note that yogic exercises, postures etc., have been introduced in our schools and colleges. Through yogic exercises we can develop both our minds and bodies. These exercises are very scientific and time- tested and goes a long way in facing and eliminating stresses, tensions and worries of modern materialistic life. Adopting healthier habits all year-round doesn’t require having a live-in chef and personal trainer. With a little planning and a few small changes, you can easily incorporate a sound diet and good fitness habits into your daily life. Start with these simple steps.  

Take care of your body it is the only place you have to live

Exercise at the Right Time of Day for You

While some studies show that exercising between 2 p.m. and 6 p.m., when your body is warmed up, is optimal, most experts agree that whatever works with your schedule is always best. Mornings are ideal for those with busy careers or social calendars who aren’t able to fit in a workout otherwise. If you do exercise in the morning, be sure to eat a small, easily digestible breakfast like oatmeal, yogurt, or fruit to refuel your body, advises Declan Condon, CSCS, owner and co creator of Pump One, a training program used on iPods. Decidedly not a morning person? A lunchtime gym session or after-work exercise regimen may work better for you. If you do work out in the evening, choose a calming exercise like yoga or swimming since exercising too close to bedtime may disrupt sleep.  

Exercise in the moving before your brain figure out what you are doing

Develop a Fitness Plan

Take advantage of a fitness evaluation with a trainer at your gym. Most health clubs offer these sessions for free, and they can be a great way to kick off a new exercise plan, whether you aspire to begin working out regularly, lose 10 pounds, or train for a half marathon. Not sure what your aim is? A trainer can help you identify and set a realistic goal to work toward, says Condron. Having a purpose will motivate you to stick to a fitness regimen. If it’s in your budget, working out with a trainer regularly can be a boon to your overall fitness. A good trainer teaches you about your body and how to use it, says Francesca Meccariello, CPT and founder of Pure NYC, a New York City–based personal training and nutrition/lifestyle coaching company. Your trainer should demonstrate proper form and, Meccariello adds, motivate and encourage you to do your best on any given day — in and out of the gym.  

Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body

Find a Favourite Exercise

Nothing is more motivating than an activity you love. To find an exercise you’ll enjoy, think about what sports you played as a kid, says Condron. If you liked team sports, you may be more of a class person, so try spin or yoga or sign up for an adults’ sports league. More into individual sports like tennis or track? Join a tennis club or register for a race. If you want to try something new but don’t want to make a financial commitment, then rent a few exercise DVDs as a way to experiment with different types of exercise or a fresh routine  

Vary Your Activities

One of the best ways to stay interested in fitness is to participate in a mix of activities. Not only does this keep things fresh, but it’s also better for you, too. “Our bodies get bored very quickly with the same exercise day after day,” says Condron. After a while, you’ll hit a plateau and results may even reverse themselves if you don’t change it up. Meccariello recommends cardio one day, strength training the next, yoga or Pilates on the third, rest the fourth, and then do it all over again. “Exercise breaks tissue down, so rest days are very important; the off time is when your body actually rebuilds and repairs,” she says. If you combine strength training and cardio on the same day, Meccariello suggests doing cardio last, so you’re not too tired when you start lifting weights and risk losing your form.  

Exercise with a Friend

Find a partner who is at your fitness level and set dates to exercise together. A recent Australian study showed that group exercise offered social and moral support and kept members motivated. Exercising with a friend may also give you a competitive edge and encourage you to push yourself harder, suggest Condron. In addition, you’re more likely to feel accountable and stick to your exercise routine. For further information, read “The Benefits of Group Exercise”.  

Enjoy Healthy and Easy Snacks

A healthy snack has many benefits: It prevents you from getting too hungry and subsequently overeating at your next meal, and it helps fuel your body for your workout. When you’re snacking before a workout, eat at least 30 minutes beforehand and opt for foods that are easily digestible, says Condron. “When you eat, blood is diverted from your muscles to digest the food,” he says. “If you eat something overly processed or too fatty or heavy, you’re asking your muscles to work with a reduced amount of blood.” He suggests choosing foods such as yogurt, fruit, nuts, cottage cheese, or sliced turkey.  

Consume more Fluids

Water is key when exercising and you should drink plenty before, during, and after exercising. If it’s very hot out or you are exercising at a high intensity, drink watered- down Gatorade or coconut water (not to be confused with coconut milk) to replace electrolytes, says Meccariello. Avoid caffeine before and after exercise, as it removes water from your system and can dehydrate you. Be especially wary of so-called energy drinks, says Condron. “These typically have lots of caffeine and sugar, which give a big rush, but afterward you crash.”  

Keep away from Soda

Soda is loaded with sugar and empty calories. But soda is not only a diet-buster; it may lead to obesity and increase the risk of kidney disease in women, and it been shown to decrease bone density and erode teeth enamel. Don’t think you’re safe with diet sodas either: The acids in diet soda also harm teeth and drinking diet soda may even lead to weight gain. Healthier alternatives to soda include tea, seltzer, and juice mixed with seltzer. Meccariello also recommends kombucha tea, which is naturally effervescent.  

Cook More Than You Can Eat

Save time and money and eat healthier too by cooking extra tonight to refrigerate or freeze for tomorrow’s lunch or dinner. If you know you have a nutritious meal waiting in the fridge or freezer, it will be that much easier to bypass the high-calorie, high-fat junk food from the drive-through on your way home.Chicken, veggies, soups, and grains, including quinoa and brown rice, all keep well for a few days. Keep washed apples, carrot sticks, and grape tomatoes in your fridge so you can grab and go when the need for a snack strikes.  

Get Active after Eating

A light workout after a meal can get your blood flowing and ease digestion. Consider a walk around the block or an easy bike ride. Don’t do anything too intense immediately after eating as it may interrupt digestion and give you cramps. A heavy workout near bedtime may also make it harder to fall asleep. For that reason, Meccariello suggests pre-bedtime yoga or easy stretches to ensure your body is aligned properly at the end of the day.  


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