Women who indulge in regular and vigorous exercise have a lower probability of dying from cardiovascular diseases and cancer. This is what a recent research conducted at the University Hospital A Coruna states. This means that having a good exercise capacity can save you from developing heart ailments.
Vigorous workouts actually prepare your heart and body for difficult challenges or extreme stress, factors that are responsible for the onset of heart diseases. The exercises help in a better flow of blood and oxygen throughout the body. Also, body fat remains regulated preventing the likelihood of causing cholesterol related problems.
Considering all the benefits that come with vigorous exercise, here we tell you about certain workouts that you must do on a daily basis. Read on to know about them.
Aerobic or cardio exercises including running, cycling, jogging, etc. can increase your heart rate and breathing capacity. In case you have joint problems, you can go for some low-intensity workouts like walking or swimming. Doing aerobic exercises can keep your lungs, heart, and circulatory system healthy. If you do not want to go outside or hit a gym, that is not a problem. You can do cardiovascular exercises even at home. For example, jump rope. Apart from keeping your heart healthy, it can improve your hand and foot coordination. You can also do aerobic strength circuits.
To do strength training, you can use a weight (even your own body weight) or a resistance band. You can do this twice or thrice a week. Also, make sure you take enough time between sessions to let your muscles recover better.
Stretching is not a high-intensity exercise but it can help you do other workouts without any problem. It helps in warming up your body and increasing the body’s flexibility.
Hair fall is quite a prevalent problem these days. Anybody can experience hair fall irrespective of his/her age. Hair fall can appear in different ways based on its cause. From family history to hormonal changes, stress, and certain lifestyle choices, an array of factors can lead to hair fall. With falling hair, people also lose confidence and self-esteem. That is why hair loss is a cause of concern. To get rid of the problem, you can go for medicines or various types of home remedies. Also, keeping certain things in mind and accepting some lifestyle changes can help you say goodbye to hair fall. Read on to know about them.
The way your body needs nutrition to keep functioning, your hair also requires vitamins and minerals to stay strong. So, you should be cautious while choosing food to eat. Go for fresh fruits vegetables, and eggs. Also, drink at least 8 glasses of water a day. Make sure the food you eat are rich in fatty acids, minerals, and vitamins. Moreover, stay active by indulging yourself in exercise daily. This much effort is enough to stop hair fall and prevent it from coming back.
Do not blow-dry hair excessively
Blos drying hair can make them weak. Excessive heat can lead to breakage of hair and damage to your hair follicles too. Also, it can over dry your scalp and can invite dandruff, which is a common problem behind hair fall. So, if you wish to use hair tools, use them once in a while to reduce the risk of losing hair.
Wash your hair the right way
The right way to wash your hair is to take a few drops of shampoo on your palm and apply it on your scalp using your fingertips. Then, massage the scalp for a few seconds and then wash hair with cold water. Massaging can potentially boost blood flow in the hair follicles and prevent hair fall. Also, using shampoo the right way can help you get rid of all the dust completely.
Weight loss is tough but not as difficult as sustaining it. Those who have endomorph body type finds it more challenging to avoid getting back the lost weight. But having a clear understanding of sustaining weight loss can actually help to do so successfully.
What if we actually tell you the most effective and scientifically proven way to lose weight and maintain it as well? Interesting, right? Well, maintaining the lost weight for at least a year can help you sustain it further. Yes, you heard it right. Recent research published in the European Journal of Endocrinology has revealed that the longer you sustain your weight loss, the lower your likelihood of getting it back.
According to this study, successfully maintaining an ideal weight results in an increased level of appetite-suppressing hormones named GLP-1 and PYY. Also, it decreases the level of a hunger hormone called ghrelin. This is what facilitates to maintain lower body weight.
But before trying to do so, you firstly need to actually lose your weight. And to do so, all you need to do is to be consistent with your weight loss regime. Regularly indulging in high-intensity exercises, drinking at least 8 glasses of water per day, and having a balanced and healthy diet can help you shed those extra kilos. These lifestyle changes are necessary if you genuinely wish to have a perfect body shape. You need to be a self-motivator and give a boost to your will power to get up early in the morning to hit the gym. Also, you have to keep your cravings under control. Giving up on sweets or calorie and carb-rich food can bring you back to the obesity phase.
नई दिल्ली: शादी को लेकर हर लड़की के मन में एक्साइटमेंट होती है. हर लड़की अपनी शादी में सबसे खूबसूरत लगना चाहती है ताकि उनका पार्टनर देखता ही रह जाए. लेकिन कई बार सुंदर लगने की एक्साइटमेंट में लड़कियां कई ऐसी गलतियां कर बैठती है जिससे शादी के दिन उनके लुक पर बुरा असर पड़ता है. तो अगर आप भी जल्द ही शादी के बंधन में बंधने वाली हैं तो आपको कुछ बातों को ध्यान में रखना बहुत जरूरी है.
बाल कलर कराना- कई बार लड़किंया शादी के सुंदर लगने और लुक में चेंज लाने के लिए बालों को कलर करती हैं. ऐसे में कई बार ऐसा होता है कि बालों पर किया गया कलर आपके चेहरे पर सूट नहीं होता. ऐसे में जरूरी है कि आप शादी से 4 से 5 दिन पहले बालों को कलर ना करें. क्योंकि बालों में किए गए कलर को सेटल होने में 10 से 15 दिन का समय लगता है. अगर आपको बालों पर कलर करवाना है तो शादी से 20 से 25 दिन पहले करें.
हेयरकट- शादी से ठीक पहले हेयरकट ना करवाएं. क्योंकि हो सकता है कि आपकी इच्छा के मुताबिक आपके बाल ना काटे जाएं. या यहभी हो सकता है कि बाल कुछ ज्यादा ही कट जाएं जो आपके फेस पर अच्छे ना लगें. इसलिए यदि आपने हेयरकट करवाना है तो शादी से एक महीने पहले करवाएं.
ब्यूटी ट्रीटमेंट- शादी से कुछ दि पहले ब्यूटी ट्रीटमेंट करवाना आपके लिए नुकसानदायक साबित हो सकता है. क्योंक् कई बार ब्यूटी ट्रीटमेंट आपकी स्किन पर रिएक्ट कर जाती है जिससे शादी के दिन आपका सारा मजा खराब हो सकता है.
फास्ट फूड- शादी से पहले ऑयली या जंक फूड खाने से बचें. क्योंकि इनके सेवन से आपके फेस पर पिंपल हो सकते हैं हो सके तो ज्यादा से ज्यादा मात्रा में पानी का सेवन करें, और जूस पीएं इससे आपकी स्किन पर ग्लो नजर आएगा साथ ही यह आपकी हेल्थ के लिए भी काफी फायदेमंद होगा.
एक्सरसाइज- कुछ लड़कियां शादी वाले दिन फिट दिखने के लिए 10-15 दिन पहले हार्ड वर्कआउट रुटीन अपना लेती हैं. मगर ऐसा करने से न केवल उन्हें थका-थका फील होता है साथ ही उनके चेहरे की रौनक भी फीकी पड़ने लगती हैं.
If you are following a strict weight loss regimen that gave you the required results during the initial phase, however suddenly you have stopped losing weight for no reason, it means you have reached a weight loss plateau. It is an unwanted phase of the weight loss process that occurs in almost everyone’s life after they start trying to shed those extra kilos. It makes every effort a waste.
Once you begin the weight loss routine, a significant drop in weight occurs. This happens because your body uses glycogen present in the muscles for energy as the body loses calories. Also, you shed the weight because the glycogen, when burned in the body releases water. Gradually, the body also loses muscles and fat, that are required to keep your metabolism optimum. The deficiency of these factors leads to a slow metabolism which is associated with weight gain. This is the time, you reach weight loss plateau and stops getting rid of more calories. You reach the weight-loss plateau due to some common mistakes. Here we will tell you about them.
- Performing the same kind of exercise daily can make you reach the weight loss plateau. It makes the workout session monotonous for your body and it stops reacting and bringing the required results. So, you basically need to challenge your body. Introduce some tough and new exercises to it. Also, change the frequency of the exercises you are already doing. Resistance training can also be an effective way to break weight loss plateau.
- Always keep track on your calory intake. Make sure you burn more calories than you consume.
- If you think that skipping meals before and after exercise will help to get a slim body, you are mistaken. It will only make you weak. So, always head towards the gym after having something. This will make you energetic enough to exercise without feeling drained out. Also, don’t forget to have a post-workout meal. This will help the muscles to work.
- If you have a sedentary life, exercise won’t help you in getting a slim body. You are required to keep moving. Having an active lifestyle will help you experience progress in weight loss.
- It is essential to consume enough water during the weight loss process. Dehydration can make you consume more calories which are already associated with weight gain. So drink as much water as you can.
Back pain is one of those conditions that are hard to ignore and affect a wide majority of us. Ranging from minor muscle ache to sharp soreness in the bones, the effects of back pain vary in people of different age groups. Some people develop severe back pain due to unhealthy lifestyle or accidental injuries, while in other cases it underlines the symptoms of chronic diseases such as arthritis, spinal stenosis, etc.
According to a research published in The Lancet every fifth person from the age of 16 to 34 complains about having back pain. Extreme back pain not only hinders our day-to-day chores but also exerts pressure on the spinal cord and nerves that leads to pain and numbness with walking. With time, it weakens the leg muscles and eventually leads to sensory loss in the affected limbs.
Use of effective measures before excessive damage can help you deal with the condition. Here are five healthy lifestyle habits that you can adopt to combat severe back pains.
Move that muscle
A short walk or indulging in yoga is said to be beneficial in curing the pain as it loosens the muscle and releases endorphins, which are considered as brain’s natural painkillers.
The Ice and heat remedy
An ice pack is considered an antidote for the sore muscles. It numbs the affected area which leads to instant relief. Similarly, heating pads provide relief to the sore muscles by establishing a layer of warmth around the affected muscles.
Sleep well to live well
Those who are suffering from back pain should always sleep on a straight surface, rather than a soft mattress which directly affects the posture of the back muscle.
Stay light and live healthy
Obesity leads to chronic back pain that is hard to cure. Eating a balanced diet including food like fresh fruits and vegetables can help an individual in maintaining his/her weight.
Switch to homeopathy
Allopathic medicines are known to provide immediate relief from back pain. They can remove the cause of the pain from its root.
Gymming regularly has tons of health benefits. But apart from the workouts, you also need to make sure that you’re wearing the right kind of clothes to your gym. We know you want to look good while you’re working out, but that doesn’t mean that you go for just about any material or style. It is important to let your skin breathe and for the sweat to dry off in order to avoid infections and keep you feeling fresh. Everything from your t-shirts and shorts or tights to your underwear, gym workout clothes need to be comfortable enough to work out in so that you can focus on your exercises instead of adjusting your clothes.
When choosing a T-shirt or shorts or pants, make sure that they are not too tight or too loose. While a tight pant may make you uncomfortable while working out, a loose t-shirt may get stuck in some gym equipment. Clothing should never cause any hindrance. Make sure that the pants allow you to stretch comfortably. Certain materials like lycra, Capilene or polypropylene are suitable for workout clothes. Cotton may seem convenient, but it tends to stick to your body after you have sweated.
Your underwear, too, needs to be comfortable. Yogesh Kabra, Founder of XYXX says, “Chafing, bunching, wedgies, rashes are some of the common problems observed by men who like to hit the gym often. Your underwear should be tight enough to keep things in place. An appropriately tight underwear can help you focus more on the workout. You obviously want to keep your package ventilated for a comfortable experience. Also, you must see to it that the elastic is not too tight, so it does not leave marks on your waist. Wearing the same underwear for days or not washing it regularly can put you in some serious trouble. The sweat and bacteria contribute to some deadly infections and it is best to wash your underwear after every use and discard it after a few months.”
Staying physically active in midlife depends a lot on your overall satisfaction with life or mental wellbeing a decade earlier, not just your physical health, suggests new research. Men and women with high mental well-being at the age of 42 were more physically active at the age of 50 compared to those who got lower scores in mental well-being at age 42, said the study published in the journal Applied Research in Quality of Life.
The researchers investigated mental well-being through three dimensions: emotional, psychological and social well-being.
Emotional well-being indicates overall satisfaction with life and a tendency to have positive feelings. Psychological well-being refers to experiences of personal growth and the purpose of life. Social well-being tells about relationships with other people and the community.
The researchers found that leisure time physical activity did not predict later mental well-being or subjective health, but mental well-being predicted physical activity.
It seems that mental well-being is an important resource for maintaining a physically active lifestyle in midlife, said Tiia Kekalainen from University of Jyvaskyla, Finland.
For the study, the researchers gathered data from over 300 people at ages 42 and 50 by questionnaires and interviews.
Walking was related to emotional well-being, rambling in nature to social well-being and endurance training to subjective health, the study said.
“Although exercise did not predict later mental well-being or subjective health in this study, exercise is important for current mental well-being and health,” Kekalainen said.
Once you have high blood pressure or hypertension, you are put on anti antihypertensive medication and list of dos and don’ts which include foods to eat to control high blood pressure and also those to avoid. Many other lifestyle changes are also needed to lower your blood pressure. One of the things that is an absolute must is exercising. Various studies have shown that physical activity is an important antidote to hypertension woes. In fact, a recent research said that exercise could be as effective as antihypertensive medicines as far as high blood pressure is concerned. It isn’t safe to replace your medicines for hypertension with exercise or blood pressure-lowering foods, but, you can definitely supplement your efforts with certain exercises.
Walking: One of the simplest yet most effective ways to keep your blood pressure in control is going for walks every day. Brisk walking is known to help reduce blood pressure. Make sure to do at least 30 minutes of walking every day.
Running: Running or jogging exerts a positive effect on the heart by lowering cholesterol and also by burning calories. It is also good for increasing the blood circulation in the body.
Swimming: Swimming is one of the best exercises for those with hypertension. Swimming can help reduce the risk of a number of cardiovascular diseases. It can also help you build muscle strength and regulate your breathing.
Weight training: Weight training or strength training is a must for everybody including heart patients. This is known to help expand blood vessels in the heart and is hence is highly recommended for heart patients. Do different kinds of strength training exercises every day to see the positive effects.
Planks: One of the easiest, no-equipment exercises is planking. One of the ways in which planking is good for your heart is that it can be great for reducing stress. It not only tones but also relaxes the stiffness in your muscles. Planking can also tone your abdominal muscles and help get rid of abdominal fat. Try different plank variations under a trained fitness expert.
You must make sure to consult with your doctor and your physical trainer about the exercises for you.
It’s not easy to exercise when you have painful arthritis but the health benefits of exercise for those have arthritis are plenty. This is why exercise is a must even when you stiff and painful arthritic joints. A new study by the Northwestern University Feinberg School of Medicine has revealed that just one hour of brisk walking per week or about ten minutes a day may prevent disability in older adults with arthritis pain or aching or stiffness in the knee, hip, ankle or foot. For those who find it difficult to perform daily tasks, an hour of weekly moderate-to-vigorous physical activity is of immense help. The study, published in the American Journal of Preventive Medicine, found that weekly hour of exercise reduced the risk of mobility disability by 85 per cent. In fact, it was also found that those who did not do any activity walked too slowly to safely cross the street, and to perform basic daily activities. This is how walking can help you in other ways, especially if you are above 60 years of age:
Walking for weight loss: Walking is a very effective exercise for weight loss. Walking for about 10 to 15 minutes after eating meals can help regulate blood sugar, lower stress levels, better metabolism and promote weight loss, aid digestion and help you get better sleep according to a study published in the New England Journal of Medicine.
Walking for a long life: A study by the University of Cambridge revealed that brisk walking for 20 minutes every day can make you live longer because it helps reduce high blood pressure, high cholesterol and the risk of diabetes.
Walking for better memory: This might sound too good to be true. But walking can help better memory. Walking has shown some positive effects on memory performance and brain activity in older adults. This can help them develop their cognitive skills and keep neurological disorders like Alzheimer’s Disease and dementia away.
Walking for a healthy heart: Those who are over 65 and suffer from heart problems, must do brisk walking regularly. A Harvard School of Public Health study found that walking can help lower their heart attack risk. Just make sure to consult a doctor before you start brisk walking as this exercise can leave you breathless.
Walking for better digestion: Walking enables your body to digest food better and regulate bowel movements which will help it to get rid of toxins.