HEALTH AND FITNESS TIPS AND GUIDE TO FOLLOW

HEALTH AND FITNESS GUIDE GUIDE TIPS TO FOLLOW....

"A healthy mind resides only in a healthy body" 

As per this old saying its true.By the way, if we include some things in our routine and follow some rules, then we can keep ourselves fit more easily.

We are so busy in today's race life and can't take care of our health at all,due to which we have to face many problems .because sometimes we are unable to pay attention to small things due to carelessness due to which many diseases and troubles have to be faced.But don't worry about that,we have some important tips related to health and fitness.those whom you include in your routine life ,you can see the differences very soon.so....let's know about that tips:

1.MAGIC OF WORKOUT:

We know that this part is able to take very little time in a running life, but if you want to be fit and healthy in your body, then you have to go out for at least 1 hour of exercise in the morning, because if we exercise then heart disorder , Sugar, can avoid diseases like cancer. By exercising, your personality will also improve and at the same time your health will also be good.

In the walk we usually walk 40-50 steps in 1 minute, about 80 steps in the brisk walk and about 160 steps in jogging. Do 30-45 minutes of cardio exercise (brisk walk, aerobics, swimming, cycling, jogging etc.) 5 days a week. Do 5 minutes of warm-up before starting the exercise and 5 minutes of cool down after finishing.

2.DRINK PLENTY OF WATER:

There is a saying that water is not life, so we first start with water, friends, the biggest secret of a fitness man is that he is the father of maximum water in the day, because whatever work we do in the day We have a lot of energy waste which we improve with the help of water, so we have to start our day with 2 to 3 glasses of water as soon as we wake up in the morning. We often make the mistake that we have very little water during winter, in winter we can use hot water.

3.LEARN TO BREATH:

Do yoga for half an hour daily. Include asana, meditation, deep breathing and anulom-antonyms. Taking 10–15 minutes of deep breaths in the morning increases the capacity of the langs by up to 70%.

 Meditate for 10-10 minutes in the morning and evening. This increases the amount of oxygen in the body and also controls BP.

4.HEALTHY BREAKFAST:

Morning breakfast can take you strong, you include healthy things in it, you have breakfast every morning, but it is also important that what you are having for breakfast. You should have breakfast in the morning till about 9 o'clock. In the morning's breakfast, you OATS, EGG , PROTEIN PANCAKES, PROTEIN SHAKE, MILK, OMELETTE, BROWN BREAD, FRESH FRUIT etc.

 5.LOSS WEIGHT AND SAVE LIFE:

Do not aim to lose more than 2 kg of weight throughout the month. If you lose weight very fast, then there will be more chances of gaining weight because more diet reduces metabolism.

• Keep a target of consuming 500 calories daily, but do not do so by eating less. For this, subtract 250 calories from the food and reduce it by exercising 250 calories.
• Keep a combo of 60% cardio and 40% strengthening exercises while losing weight. Do brisk walk for cardio, aerobics, swimming, cycling etc. and do dumbbells, pushups, sit ups, sun salutations etc. for strengthening.

6.AVOID FAST FOOD:

If you want to be fit and healthy, then you have to avoid eat outside and  fast food. Because this is such a thing that can prove to be fatal for our body, fast food companies like pizza, burger, chow mein, roll etc. use substandard ingredients in their food which due to prolonged consumption our body I can also cause cancer, so if possible, we should never consume fast food.

• Eat a little 5-6 times a day. To keep the heart and liver fit, eat such things which are rich in fiber, such as wheat, jowar, millet, oats etc. Cholesterol is reduced by the fiber of oatmeal, sprouts, oats and pulses. 
• Eat green vegetables, sunflower seeds, flax seeds etc. These contain folic acid, which helps maintain cholesterol levels. 
•  Flaxseed, almonds, beans, fish and mustard oil contain a lot of omega-three, which is good for the heart. - Eat 1-2 walnuts and 8-10 almonds daily.

7.KEEP IN MIND IF YOU ARE IN A DESK JOB:

Desk job workers should be sitting in the office doing exercises and stretching of neck and knees. Keep your knees running continuously. In 15-20 minutes of sitting, keep moving the legs round and round and straight.Likewise, do neck exercises.

• Exercise the eyes every 30 minutes. Remove the eyes from the screen and stay
  away. Then look closer.

• Cover the eyes well with the palms and open after 30 seconds.

• Working at the computer, sitting in such a way that the waist is straight. Hands get support of chair handles.

• The greater part of Thai should be on the seat of the chair, but the knees should not be adjacent to its edge. For this, you will have to sit behind your waist. Knees are lightly in upper part of the computer screen on the desk should be at eye level. Being up or down can cause neck pain.

8.STAY AWAY FROM THE STRESS:

If you are doing 9 to 5 jobs, then you obviously have to face stress, but we can overcome this stress, while we have to work on the computer all day in the office, during this time we will be small after every hour Can take a brakes in which we can play games, roam outside, or eat fruits. Keep in mind that do not work in the same chair all day.

9.SLEEP AS NEEDED:

Like our elders say that we should sleep early in the night and wake up early in the morning, so it is very important for us to sleep. If you do not wish to wake up in the morning or feel tired, then try to get enough sleep.Because getting enough sleep can prevent mental illness and physical illness.

10.EAT FRUITS AND DRY FRUITS:

During the day we should eat something within every hour in which we can eat fresh fruits or dry fruits, dry fruits from which the real water content is removed by natural or artificial methods. Dried fruits have higher nutritional value than fresh fruits. They contain essential vitamins and minerals that fight many types of diseases, even eliminate many chronic diseases.

11.HAVE A HEALTHY LUNCH:

In lunch you can have a normal meal which is healthy and tasty in which you. Pulses (lentils), rice,eggs, fish, salads can be included in the meal, milk - yogurt, fruits etc. can be included because a turmeric lunch helps you get energy throughout the day.

12.HAVE A LIGHT DINNER:

we should take the night dinner very lightly, because the night time is such that in which we do not do any work, due to which we cannot digest our night heavy dinner. That is why we should take dinner very lightly, like rice, lentils, phulka, or milk. Keep in mind that we should not drink water after dinner.

THESE ABOVE MENTION ALL AND SOME OTHER IMPORTANT THINGS ARE:

1. Do not drink water after eating

2. Avoid cold water in the fridge

3. Include dry fruits in snacks

4. Seasonal fruit intake

5. Waking up early in the morning

6. Eat plenty of salad

7. Do Meditation in the Morning

8. Do full body massage once a week.