👩🏻‍⚕️Health Archives - Page 8 of 8

July 9, 2015March 29, 2020

Make Life Better with a Simple Walk

Waking is one of the natural and healthy exercises for human body which activates the internal organ and develops the body parts thoroughly. At the earlier times, when no transportation was available, walking was the primary source of travelling.

Why Walking is necessary?

Enhance cardiovascular fitness
Strengthen the body bones
Helps to reduce excess body fat
Avoid heart disease, diabetes, cancers, osteoporosis
Helps in improving high blood pressure, cholesterol, muscle pain etc.
Overall maintenance of human body
Enhance the hunger and thirst
Relieves from stress and gives fresh feeling
Makes the memory sharpen

Right time of Walking and why?

Minimum 30 minutes walking requires in a day to maintain the health and immune system of body. Though if your motive is to loose extra fat from the body, you may walk more than 30 minutes as well. Being a health exercise, walking has no side effects.

As far as the walking time concerns, there is no specific time of walking. One can opt any time as per his or her convenience. But still walking time may vary according to weather. In summers, people prefer morning time and in winters, after noon time is being preferred. Below are some points for choosing morning, afternoon or evening walking time:-

Mornings Walk is good as:

-Body temperature and hormone are at highest point

-No busy schedule

-No disturbance of noise, crowd etc

-Best and fresh air inhaling

Late Afternoon Walk is good as:-

-Body temperature at highest

-Muscle strength is greater

-Less injuries occur

Evening Walk is good as:-

-Helps digestion 15 minutes after dinner

-Better and sound sleep

-Maintains the blood pressure

Right Position or Posture of Walking

Your walking position must be varying from heel- to- toe. Some people walk like not touching the floor or hardly pushing their feet on the floor. Both positions are not correct. Walking is a best exercise as well so it has a certain rules. Try to walk calmly without giving any pressure on your foot. While walking, your one legs heel should be ahead and other legs toe will be back. Means keep your heel first on the floor, then step forward your foot flat and raise your heel & be on the toe. This position of walking will keep your body fit, internal bones moving in right position and will make you healthy.
Apart from stepping foot, your body posture should be in right direction. Be straight, keeps your head up, shoulders back and walk long with open arms. This body posture will make your physic attractive.

Important tips to be kept in Mind:

If 30 minutes regular walk cannot be performed in a day, then small bouts of 10 minutes can be performed.
Try to walk as much as you can, take stairs instead of lift, go by walk at nearest places, performed household chaos
You may have a dog to walk along with.
You may seek company of your friend , relative, office colleague as well
You may have headphone attached with iPod, phone or audio system while walking, it can make your walking interesting.
Make a routine to walk to have positive effects. Select the convenient time and walk daily on the same time to have same amount of energy. You may increase the walking time as per your convenient.
Try to certain a specific distance to be covered for walking, it will motivate you to walk.
Instead of walking fast, you may walk slowly. Breathless walking has no use.
If walking is to be performed as exercise, carry comfortable cloth and footwear otherwise it could result body or muscle pain.
If you have health problems, you may consult some good doctor before going for walk
Drink plenty of water before starting and after walking to make the fluid level in the body.
Let your arms open and moving while walking
If cramps arise while walking, keep your hands on head, start taking breathing through nose & leaving through mouth.
While sitting or working at office, you must take a small walk after every 1 or 2 hour.

June 23, 2015April 7, 2020

Easy Ways to Lose Weight

There are no hard and fast rules to lose the weight. People take part in the physical activity like gym etc. and sometime, they leave food just to lose their weight. But here are some useful and simple tips to lose weight:-

First of all, you must make a plan to motivate yourself to be engaged in the activities of Weight losing. Without motivating yourself, you cannot succeed your goal of becoming slim, fit and fine.
Start tour day with something healthy activity, this can be yoga, walk, jogging or cycling. Prefer to run your boot-off. Running will help to activate your internal organs and it will help excess fat to come out through sweat.
Don’t be always lazy all the time. You must need to be active. An active person may be more healthy yet slim, fit and fine.
At least, perform household chaos once in week like cleaning home, Washing clothes, etc. Domestic chaos always useful to maintain your body without making extra efforts.
You don’t need to stop junk food forever. You just can less the amount of junk food or you can add some healthy things or put more vegetables in your junk food. For example, you can add more veg in your pizza, burger or chowmin etc.
Try to avoid the food which is gaining more body weight. For example, instead of eating fried samosa, baked samosa can be eaten. Instead of bread roll, toast or sad witch can be taken. Try to choose better option which is healthier.
You can have healthy breakfast. And then lunch can be taken with the same or less amount. You should try to have light dinner in the night. Instead of taking your meal in 3 times in a day, you can have small amount of meals in 6 times a day. It will make your digestion system more effective and will help to reduce obesity. Adding juice in the morning breakfast can be more helpful. Juice contains the fiber and so it is healthy yet less fatty.
Don’t overheat all the time. Eat only when you are hungry. And eat only homemade food. Though it is not possible to eat homemade food all the time but still you must make a plan to eat 90% of the food at home only.
You can also try one another tip i.e., sniffing banana, apple, peppermint etc. in case of small hunger. These things will help to full the stomach for that time or may lighten your hunger.
Make a habit of walking. Don’t rely on elevators or lift all the time. When you are in office, try to use stairs as well. Walking up and down stairs controls health disease.
One must not sit for long hours. You must take a 10 minute of walk after every 2 hour. Make a plan of walking at least for one hour in a day.
Working professionals who are not having sufficient time on weekdays may make a weekend plan for outing or for some adventurous thing. This weekend activity may include, dancing, picnic, roaming around, swings, swimming etc.
Drink plenty of water. Water maintains the internal organ.
Having a dog or pet is god enough. Walking with the pet is also beneficial to lose extra body gain.
In case, homemade food and physical activities are not helpful in weight losing, you can also consult some good dietician. Professional can also look for the online diet consultant.

Note:

Don’t ever try to be hungry all the time just to lose your weight. Food disorder will make your body weak and invite more health diseases. Consume less calories food. Never skip your breakfast.
If you are consulting some good dietician for weight losing, stuck with their rules. If you will stop taking diet pills without consulting them properly, you will get your weight gain eventually.
Do have junk food but maintain a ratio. A ration between junk food and homemade food can be 1:9.
Gym or sport activity is good but it should not be over or excess.
Don’t ever be disappointed with your physical appearance because of fatness. Keep in mind- fatty people looks cute. Always have confidence in you and motivate yourself.

Most Read: How to Lose Weight Fast: 3 Simple Steps, Based on Science

June 19, 2015March 29, 2020

Simple Ways to De-Stress Yourself

Stress is common among people due to busy professional life and problems in personal life. Whatever the reason is, stress is always harmful for health. In fact, many of the disease occur because of high tension and stress. Professional tension leads to headache and personal life tension may even take to low immune systems & heart problems. Long period of stress may result to depression which is the other form of death. The extreme case of depression is suicide which is usually committed by students who failed one exam, lovers who are unable to get married with their love, job seekers who are unable to find job even after too much struggle. Whatever the case, we must try to avoid stress as much as possible. Some tips are as follows:

Identify the Reason of Stress

Stress has no particular reason so try to find the exact reason of tension or stress. If it is arises because of professional life, try to get help from your colleague. If the same is arise in personal life, sort out with your partner after discussing with him or her or can be discussed with the family members. Identifying and analysis the stress and its reason may be helpful to know what corrective action should be taken.

Deep Breathing

Hoooo!! Yup a deep breathing is always a quick step to relieve from the stress level. Deep breath exhales the negative energy and inhales the positivity from the outer environment. Morning air is always fresh so make a routine to have fresh aid in the morning.

Listen to Music and Dance

Listening Music diverts our mind or takes us in a new world. Sad music will always make you sad so listen rock music and dance like no one can dance like you. Just lock your room from inside, play the loud music and step up on music beats. Results will always be positive.

Take a Walk or Jog or Drive

Walking or Jogging is better idea which eventually makes you healthy. Healthy body will have healthy mind as well. A long walk, jogging or driving can be done with a headphone in your ears while listening to music. But it is always not advisable to go for driving in case of stress because high stress may divert the mind and may lead to accidents as well

Have Body Massage

Massage Centers are famous because of its stress reliving technique only. Bangkok and Goa are famous for massage things and fun centers. So people always wish to take a break from their regular life and plan a trip. Apart from this, you can get shoulder, hands, head, and back massage from your partner as well. This will be romantic and will enhance your mutual love.

Take a Shower or Swimming

Cold water lowers the stress level. Water not only washes the stains of the body but also washes the internal heat occurs due to professional and personal stress. People usually prefer to have a swim in open area to feel the open world. Swimming activates the internal and external body parts which positively affect the body and mind.

Yoga or Exercise

Light yoga or cycling lightens your body and thus lightens the internal stress level as well. Regular yoga or physical exercise will beat the tension and create positivity inside the body to fight with the stress.

Meditation

Meditation brings concentration power. While preaching OM, inhale and exhale the air through nose only in right direction. 5 minimum of meditation will give you freshness and you can work again with the same speed. OM word is itself a Symbol of peace.

Read Novels or Live Stories

Reading love stories, novels, real stories, fictions, inspirational books will give you positive stamina. These books motivate you to do something new, challenging, creative and result oriented.

Spend Fun Time

Whenever you are feeling low due to high stress, you can spend time with your friends or partner in entrainment things such as movie, disco, adventurous activities and so on.

Take a Nap or Light Sleep

A quick and easy way to de – stress is to have a nap or brief sleep. It freshens up the mind and you even forget the reason of stress sometimes. It feels like a bright morning after a long dark night.

Have Sex

Sex is a natural medicine to warm up your body. Usually stress affects the hormones so sex controls and develops the body hormones once again. Funny & romantic sex or maximum fore play can be more beneficial to beat the stress

Take a Day Off

Whether it is personal stress or professional reason, take a break for one or two day, go outside with family or friends and spend quality life with them. Even a small picnic or nearby hangout helps to forget the stress for that time.

Laugh Louder

Laughing is a part of exercise as well. Laughing loud makes the heart nerves open, blood circulation normal and open the mind blockage as well.

Play with Kids or Companion

Kids are the god’s gift to us who don’t have any jealous or negative though towards anyone. So spend time playing with kids. You can even play your favorite sport like badminton, cricket, basketball etc. with your companion or friend

Have Tea

Normally people drink tea to remove stress. Though it is not 100% result effective yet too much tea can be dangerous for health.

Do Whatever Makes You Happy

Do the activity which makes you happy like singing, dancing, shopping, playing, stitching, cooking, and roaming around, planting, sleeping or any other things which can beat your stress level

Hug the One You Love

A hug is always called a Jadu ki Jhappi because it is really having a natural magic which surrenders all the stress on the shoulders of your partner and you melt down like anything.

Write Down Your Feelings

You always don’t have someone to share with and sometime, you also feel like no one understands your feelings, so you can write down your feelings on the paper or notebook. It will give you a high relief.

Simply Talk to Someone

The last thing you cannot share your problems with someone who understand you well. Do not expect others to help you out from the same problem. Talk to someone who can hear you without uttering a word.

So much competition, limitations, tensions, problems eventually enhance the stress level. Problems cannot be end up. But we can try to keep us calm, cool and happy even in any tough situation.