Don’t Miss Out On 5 Tips to Stay Healthy

Nowadays everyone is figuring out ways to stay fit and healthy because in the end, health matters! We all need to stay healthy and fit to live a happy life. Say welcome to this checklist which we are going to share. We’ve selected a few simple ways which can help you out in maintaining a healthy life by boosting energy level.

  1. Don’t Ignore the Symptoms

Generally, many of us never listen to our body until and unless it starts giving different sort of symptoms to us.  Yes, I’m talking about overtraining. It’s a common problem among people who are anxious about their fitness. It promotes injury in the future. If any of the symptoms, such as trouble sleeping, lethargy, decreased strength, and mood swings etc. occurs, take a deep breath and rest properly.

  • Drink Enough Water

You should drink at least 8 ounces of water or liquid each day. It not only helps you to keep hydrated and stay healthy by assisting the kidneys to flush and reducing urinary tract infections.

  • Indulge in a High Fiber Diet

This is another important health tip and you must consider it if you want to stay healthy. Eat a high fiber diet that includes cereals, brown bread, and whole grains. By doing so, your digestive system will regulate properly and you will be at the reduced risk of bowel cancer.

  • Take Proper Sleep

It’s highly vital to sleep for at least seven to eight hours daily for a healthy routine, because it gives you the energy to exercise properly and affects your diet as well. A research was conducted which originated that people who had a limited amount of sleep in night eat 385 extra calories.

  • Exercise Daily

Last but not least, the most important top health tip is to exercise. Yes, you should do exercise 30 minutes per day. It will lower the risk of heart disease and certain cancers as well as to overcome obesity.

Abs Workout At Home without Any Equipment

Going to the gym daily to workout is a quite difficult task to perform on if you want to keep yourself healthy and fit. Now, you can stay healthy without going to the gym but how? By doing exercise at home is the answer.

Following are some workouts you can do at home every day to have abs and a lean body as well:

First step: Sit-up

  1. This exercise works on your upper abs. You have to lie down on your back on the floor by keeping your knees bent and legs under some weight like bench etc.
  2. Keep your hands on your side of your forehead and start flexing your abdominal until you reach into a nearly sitting state.

Second step: Leg Raise

  1. Lie down on your back on the floor straight. Keep your hands at your sides on the floor to provide as support.
  2. Start raising your legs together in front of you that it makes an angle of 90 degrees.
  3. This exercise will work on your abdominal part.

Third step: Jackknife Sit-up

  1. Lie down on the floor with straight legs and hands on the floor to provide support.
  2. Raise your legs until it becomes perpendicular to the floor and raise your shoulder with the movement of your legs without raising your back from the floor.

Fourth step: Knee-in

  1. Sit on the edge of a chair or floor with extended legs.
  2. Start raising your legs towards your chest with both knees stick together and keep your hands on the side of the knees to provide support.

Fifth step: Toe-Touch

  1. Sit on the floor in such a position that your legs extend in front of you.
  2. Raise your legs that it becomes perpendicular to the floor with the hands on the sides to provide support.

Sixth step: Crunch

  1. Lie down on the floor and knees bent. Keep your hands on your neck.
  2. Start lifting your back to the maximum and keep repeating this act

Seventh step: Reverse Crunch

  1. Lie down on the floor and hands on the floor.
  2. Start bending your legs but slowly and when your knees reach your chest, start raising your shoulders as well as to the maximum.

All the steps mentioned above are best to perform at home without any equipment. These will help you stay active and healthy.

The Role Of Outdoor Sports In Maintaining Fitness

Sports are the best way to keep yourself healthy, active and fresh every day. They are helpful not only for physical but also for psychological and mental health. Sports and games are one of the essentials of our lives.

In order to remain fit and healthy, most people enjoy sports. This not only makes them fit but also fresh and healthy. Nowadays, people are most reluctant to go outside and play. This makes them lazy and tired.

Many different sports are played all over the world. Some of them include football, long tennis, hockey, baseball, and swimming etc. Football is an excellent outdoor sport as it ensures a vigorous use of your legs. Swimming, on the other hand, is a perfect outdoor sport as it requires the participation of almost every muscle of the body. Each and every sport has a positive impact on our body.

Being fit is the ultimate goal for most of the people. Most of us keep neglecting it and ignore their health. Outdoor sports provide a wonderful opportunity to keep you physically and mentally healthy. With a number of choices, you can choose from a wide range of sports. Sports also help to grow social interaction as you get to know other people. With a large number of benefits, sports truly are an amazing choice for maintaining outdoor fitness.

Sports improve our cardiovascular health and help us cope with different heart diseases. It also lessens the incidence of potentially harmful diseases in our body. Sports are a great way to relax your muscles and give them the proper shape. Apart from relaxing, sports provide great strength to muscles. People with weight management problems can look up to sports for their bodily problems. These sports also help in joint mobility and flexibility of the body. It improves sleep and promotes better quality.

Thus, it can be said that sports make our bodies feel amazing to keep us fit and healthy.

Plank-The Best Possible Exercise You Can Do Daily

Being fit is the key to a happy life. Your body reflects your personality. Lousy lifestyle can cause undesirable effects on your bodily systems. Thus, getting us out of shape. In today’s modern world, it is quite difficult to spare some time for exercises. Running every day or hitting the gym regularly is becoming a myth by each growing day.

Here is an exercise that doesn’t require much time and can keep you in form. This indoor exercise is called plank. The plank involves maintaining a constant pushup position for maximum possible time. It is considered one of the best exercises as holding a specific position continuously requires massive strength and uses most of the muscles related to our abs, arms, back, and leg. Engaging most of our body muscles at a time not only saves time but also helps us to stay fit. Even maximum 10 minutes per day can get you unbelievable results.

To perform a plank, first of all, get into the pushup position. Make your body straight from head to toe. Rest on your forearms such that your elbows bent 90 degrees. Try to keep your elbows exactly under your shoulder and look forward. This is the ideal plank position. Start with 30 sec or 1 min a day and afterward push it to 10 minutes per day.

The plank not only builds up your core muscle strength but also increases the flexibility of your body. During this exercise, you can feel the strain in your neck muscles, biceps and thigh muscles that help them tone. It also helps to build up and shape belly and hip muscles, giving you an awesome muscular structure. It is the best exercise for boosting energy, muscle relaxation and for better posture.

In short, the plank is the best possible indoor exercise for starters who want a healthy part of an exercise in their life.

5 Simple Ways to Keep Yourself Healthy

Are you striving hard to maintain good health? Do you want to get rid of your unhealthy routine right now? You should be glad to know that you have reached the right page where you will find five easiest ways to steal the spotlight with your amazing health and fit body. Without wasting more time, let’s come to the topic directly.

Adequate Sleep

I feel so bad for those who spend most of their hours in the gym for training and keep themselves away from their favorite dishes as well just to keep themselves healthy. But they don’t care about their sleeping hours. Adequate sleep is the concrete foundation of good health and you have to maintain this at any cost.

Bare Foot Walk on Grass

Walking on grass will soothe your brain as no one can actually. It is the simplest way to relax you, not only physically but mentally as well.

Healthy Breakfast

You have already lost so much potential just because you skipped your breakfast this morning but no more! If you really want to exchange your unhealthy routine with a healthier one, go for a breakfast rich in protein and calcium. A healthy start will definitely reach a healthy destination.

 Physical Activities

Involve yourself in different physical activities like skipping, playing soccer or hockey, riding, swimming etc. These little gestures will help you in physical development and balanced growth.

Fix Your Screen Time

Unfortunately, we are ruining ourselves by spending most of the time on gadgets like mobile phones, laptops, televisions etc. This addictive behavior can cause some serious problems in the end. So, to get rid of this all inconvenience limits your screen time. In this way, you will spare a lot of time for other healthy activities.

Tips to Burn Calories Outside Whilst At Home

You do not only have to go to the gym so as to burn calories. You can go outside so as to do some workouts in your lawn or balcony even. If the weather is perfect, consider some outdoor workouts. Exercising outside has the ability to add versatility to a tired fitness routine. Read on to find out more.

Hit the Mat

Rather than pursuing the same outdoor yoga that you often do, consider Pilates instead. You will not have to go to the gym and need equipment for these. Simply grab a mat and then find some nice patch of grass that you can comfortably work on. You can do this at home as well.

Pick Up Some Sticks

You may be wondering what this is. You can do a complete workout simply with branches as well as logs which you find lying around. This will even help you clean out your lawn. You can then use these branches for a workout routine.

Behave Like a Kid

If you have a jungle gym in your lawn for your kids, you can use this to exercise. You may even use one in a park. You can use this to tone up and that for free.

Get the Correct Gear

For those who exercise only indoors, you may require upgrading your footwear if you wish to hit the trails. When it comes to the main difference present between some running shoes as well as trail shoes, this is the lateral stability point. Find cross-trainers or even trail shoes that have a slightly more side-to-side type of support.

The above are some tips that you can use when wanting to burn calories outside. It is a good idea to do this and change your atmosphere. You can even enjoy yourself.

Morning Exercises Help You Feel Good

Do you find it tough exercising in the morning? You probably are not the only one who feels like this. Did you know that an early sweat session can benefit the body? Working out early before even having breakfast may aid your body in burning fat in a more efficient way.

Below are some simple morning exercises that can make you feel good. You should consult the doctor before beginning any exercise routine.

A Walk Or Run

You can enjoy the outdoors and connect with nature by going for a walk or even run. You can even run inside on the treadmill if you want. Have some new goals that you wish to reach. You can build bones to make these stronger as well as aid in maintaining your weight. You are even helping the heart to remain healthy along with keeping blood pressure low.

Enjoy Some Jumping Jacks

These are wonderful for cardiovascular health and even for toning the muscles, mainly the calves and deltoids. You can stand with your feet together, jump whilst spreading the arms plus legs. Go back to the first position then keep going. Begin by doing these for only 1 minute, you can slowly increase the number to what you tend to be comfortable with.

Some Bicycle Crunches

You can find many crunch exercises that target the abs. When it comes to the bicycle crunch, this is a variation as you work more of your muscle groups. You can aim for 15 to about 20 reps, to begin with.

Begin your mornings on a healthy note by taking out time to do some exercise. You can try some simple stretching ones like the Cat Camel Stretch for instance. If you just don’t feel like doing anything, consider going for a refreshing walk and enjoy the beautiful morning outside.

How To Incorporate Yoga Within Your Daily Life

If you like to stay healthy, you may be considering Yoga. This is a sport that you can incorporate into your daily life. If you want to do this, continue reading on.

Do Not Force Yourself

With yoga it is important that you get into a rhythm, nevertheless, do not become a dictator and force yourself when you are not in the mood. Commitment along with perseverance is no doubt important if you want to build healthy habits, but it is totally fine to have some off days as well. You can on certain days simply have some short practice session. You can even do some yoga whilst at your desk.

If you want to get into a pattern of practice, you can consider looking at your daily routines. Find the time when you need some energetic shift and center, or when you have some time which you can use to do yoga.

You can practice in the morning or even when you come back from work religiously, allowing you to not go off schedule. A good idea is to practice after one day, or every weekend. When you feel sick, you can do walking meditation or even sit beneath a tree instead of becoming fully involved in an asana practice.

Find Times When You Can Put Poses Into Your Life

Yoga mats, straps, etc. tend to be helpful integral tools, but you can do yoga without these. You can do some poses whilst going about in your normal day. For instance, you can stand in the Upward Dog pose with the counter being your support. The Tree pose can also be used when doing some tasks like writing the grocery list, and washing dishes, etc.

Yoga is a good sport to do when you want to get relaxed and stretched. It can make you get into a contented mode and stay healthy.

Everyday wellness tips

Most of us hear the term wellness and assume that it’s something beyond our reach. Or perhaps we think that wellness is only for advanced yogis, holistic doctors, or wellness practitioners, but not us — not everyday people just working the daily grind and living busy lives. But this is where we make the mistake. Wellness is nothing more than small daily choices that lead up to lifelong, very big changes — that’s it. Anyone can achieve wellness whether that means you’re a stay at home mom or a full-time working adult, maybe even juggling two jobs just to get by. You don’t have to have a lot of money, time, or even kitchen skills because all of us have access to wellness if we choose to.

It simply starts with one choice after another.

To help you achieve wellness in 30 days, here is a checklist you can go by that if followed, will have you well on your way to a healthier and happier you in just a month. These tips are simple, doable for everyone, affordable, and absolutely life-altering when all combined.

No one becomes healthy by wishing, making excuses, or deeming themselves unworthy. Here’s how to choose wellness one day at a time:

Week One: Kitchen Tips

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1. Eat Berries With Breakfast

Berries are an incredible food, rich in nutrients for our brain, our digestion, and they’re disease-preventative. They’re also a fresh source of produce and keep us fuller than processed cereals with dried fruits. Add 1/2 cup of your choice frozen or fresh berries to either a smoothie, oatmeal, or just have some with some unsweetened coconut yogurt and a little chia or flax seeds. Berries are also a great source of vitamin C to kickstart your immune system.

2. Eat One Green Food Per Day

Eating one green vegetable per day or one leafy green is a great way to get yourself healthier in the kitchen without much thought. It can be a cup of broccoli at dinner or spinach snuck into a smoothie. A cup of green beans at dinner or some leafy kale tossed with chopped sweet potato and some simple seasonings. Anything counts, just make sure it’s green, natural, and from the earth. These foods provide us with more nutrition than any food out there. They alkalize our bodies, promote mental wellness, and protect us from major forms of disease.

3. Drink a Glass of Water When You Wake Up

A new health practice that many observe, drinking water is essential to hydrating your body first thing in the day after a night long fast. It helps wake you up and is an excellent way to flush out your body first thing to keep you regular, a key part of staying healthy. Remember, your body contains (and needs) more water than most of us realize. Be sure you’re giving it enough, starting first thing — even before the coffee!

4. Enjoy Plain Coffee and Tea

Coffee and tea are two of the most amazing sources of antioxidants in our diet, so long as they’re sustainably (preferably) organically sourced, so they’re produced without pesticides. These two beverages boost mental health, liver health, and promote a healthy heart. The key is to leave out the sugar and milk, which takes away most all their benefits. Coffee is even being studied most recently for its healthy effects on the longevity and cancer prevention, while tea has been a long-standing healing remedy for years. Enjoy 1-2 cups of either in the morning, and even again in the afternoon before 3 p.m. if they’re caffeinated.

5. Cook Your Own Meals

Cooking at home does two things: It puts you in touch with the food that you’re using to keep you well and it keeps you away from restaurant options that someone else prepared for you, probably using ingredients that aren’t the best for you (excess oil, salt, sugar, etc.). Leave out the middleman and cook more at home, even if that means preparing simple meals such as soup, a protein and veggie, a macro-bowl or salad, or even some smoothies with oatmeal for a fun breakfast for dinner option. Cooking your own meals is one of the best things to do for life long health, so see all of our food tips here to try all kinds of hacks in the kitchen.

6. Use Herbs Instead of All the Salt

Instead of shaking salt on all your food, try using herbs to flavor them instead. For breakfast, use cinnamon, cardamom and ginger for a sweet and spicy flavor. For lunch, use Italian seasonings, sage, black pepper, and/or cayenne and turmeric. For dinner, try some garam masala, pepper, oregano, basil, and thyme. Mix these up however you like, but use them more often; they’re some of the best ingredients that provide antioxidants, mood-boosting benefits, and even anti-cancer benefits. They also reduce blood pressure levels, unlike excess salt that can lead to hypertension (chronically high blood pressure).

7. Ditch the Sugary Food

Sugary foods are not part of a healthy diet, mostly because they’re processed, void of nutrients, and can be addicting. Instead of choosing something with sugar, have an apple, some berries, a banana, an orange, or just enjoy sweet veggies like carrots instead. Your body will learn to love the taste of fresh vegetables and fruits when you give it a chance. Sugar ages your skin, messes with your digestion, makes you moody, tired, and doesn’t satisfy your appetite. Ditch it; you’ll feel much better in no time!

Source: http://www.onegreenplanet.org/lifestyle/thirty-days-to-a-healthier-you-a-daily-checklist-of-wellness-tips/

 

At-home exercise for legs, calves, and shins – Wall Standing Calf Raises

HOW TO DO THE STANDING CALF RAISE

The standing calf raise exercise targets your calf muscles, particularly the larger, outermost muscle that is responsible for the shape and size of your calves.

PERFORMING THE STANDING CALF RAISES

Follow these steps to perform this exercise:

  1. Stand on the edge of a step.

    Or, if you have a step-aerobics platform, place two sets of risers underneath the platform.
  2. Stand tall with your abdominals pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge.

    Rest your hands against a wall or a sturdy object for balance.

  3. Raise your heels a few inches above the edge of the step so that you’re on your tiptoes.

  4. Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles.

 

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