Fitness Life Style
Light exercise with Meditation
Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. Regular exercise in life style can also help prevent chronic conditions like heart disease.
Meditation and exercise can complement each other to help you connect deeply with your body, paying attention to its needs and responses. This can lead to greater mindfulness, improved focus, and a stronger sense of peace during and after your workouts.
Long walk
Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier. Walking briskly can help you build stamina, burn excess calories and make your heart healthier. For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Improve cardiovascular fitness. A long walk at least 60 minutes.
Intermediate fasting at lease 12 Hrs. (07PM to 7AM)
Eating for 12 hours and then fasting for 12 hours is likely safe for most people. Intermediate fasting at lease 12 Hrs. balances our digestive system. Athletes who are trying to maximize performance should also be cautioned as they have very high energy needs; meaning, they’ll need a lot of food.
Intermittent fasting means that you don’t eat for a period of time each day or week. Some popular approaches to intermittent fasting include: Alternate-day fasting. Eat a normal diet one day and either completely fast or have one small meal (less than 500 calories) the next day. 5:2 fasting.
Drink more water
You need to drink fluid during exercise to replace the fluids you lose when you sweat. That way, you’ll reduce the risk of heat stress, maintain normal body function, and maintain performance levels. The general rule is: if you’re sweating, you need to be drinking fluids. Drinking enough fluids will help to maintain your concentration and performance, increase your endurance, and prevent excessive elevations in heart rate and body temperature. It’s all about sufficient hydration.
Eat & drink slowly with proper chewing, make it liquid(chaba chaba ke khana hai, Ek ek Ghunt pani pina hai.
Experts say that eating slower may help you avoid overeating and, thus, can be beneficial if you’re trying to lose weight. “When we eat slower, we’re more mindful of the food that we’re eating—the flavor, the texture, that sort of thing,” Creel said.
Eating and drinking slowly can have many health benefits, including:
- Improve digestion: Chewing food more thoroughly breaks it down, which helps your stomach digest it.
Weight loss: Eating slowly can increase fullness and promote weight loss.
- Reduced stress: Eating slowly can be a form of mindfulness exercise that helps you be in the moment.
- Better enjoyment of food: Eating too quickly can lead to decreased enjoyment of food.
In dinner eat only cooked food (No salad or uncooked food after 4PM)
We should prefer eating cooked food because cooking destroys harmful germs in the food. Cooked food can be easily digested and absorbed by the digestive system in the body. Cooked food is comparatively tastier than raw food.
Prefer liquid diet, green vegitable, salad & fruits
By reducing your calorie intake, liquid diets can contribute to weight loss. Most people will only need to follow a full liquid diet for short periods of time, such as five days to two weeks. Eating only a full liquid diet can give you enough energy, protein, and fat. But it does not give you enough fiber.
Yes, you should avoid screens for at least one to two hours before bed
Too much screen time may cause physical changes to your brain. Under 2 years old: Zero screen time, except for video chatting with family or friends. 2-5 years old: No more than one hour per day co-viewing with a parent or sibling. 5-17 years old: Generally no more than two hours per day, except for homework. In fact, it has the potential to be harmful to your mental health. Furthermore, sleeping with your phone next to you may damage your body’s functioning by reducing the production of many essential hormones required for everyday activities. The blue light emitted by your cell phone screen restrains the production of melatonin, the hormone that controls your sleep-wake cycle (aka circadian rhythm). This makes it even more difficult to fall asleep and wake up the next day.
6 Tips to Reduce Screen Time for Adults
Keep track of your screen time.
Avoid video fatigue.
Pay attention to your posture.
Don’t eat in front of a screen.
Take regular breaks and stretch.
Stand up, sit less.
To sum it up:
Balanced living means achieving optimal health in all aspects of your life: relationships, work, fitness, health, and emotional happiness.
Eat well, be active and think positive, so laugh, love, live, and be healthy.