Losing weight doesn’t mean that you should start starving yourself. This will only make you weak and inactive. Many people want to lose weight to impress someone, well you don’t need to change yourself for others. Lose weight to become fit not to impress others. Others don’t care if you lose or gain weight but still they will belittle about you.
Easy steps to lose weight are:
1.Do not skip breakfast
Breakfast is the most important meal of the day. You could miss out on essential nutrients and may end up feeling more hungry all day.
2.Eat regular meals
Eating at regular times during the day helps to burn calories at a faster rate. It likewise lessens the compulsion to nibble on food sources which are high in fat and sugar.
3.Get more active
Being active is important to getting in shape and keeping it off. Just as giving loads of medical advantages, exercise can burn more calories as compared to dieting.
4.Drink a lot of water
People sometimes confuse thirst with hunger. You can wind up burning-through additional calories when a glass of water is truly what you need.
At last don’t force yourself to lose weight if you’re not comfortable now. Do it when you’re prepared. Try not to be in a rush to shed pounds.
Healthy Lifestyle Diet and Fitness vector sign in the shape of a heart with multiple icons depicting various sports vegetables cereals seafood meat fruit sleep weight and beverages
Staying fit is a great way to improve your mood and overall health. Many people struggle with staying fit over time, but the benefits of fitness definitely outweigh the costs. With some commitment and motivation, you can maintain your physical fitness for years to come!
Start Cycling or jogging: It’s not necessary to stay off as full complete workout. Just start taking initiatives as in of your spend you enitre day doing sedentary jobs or desk jobs to be more precise, just include a walk in your day to day life.No matter what your speed is, walking, jogging and cycling are very important parts of a healthy lifestyle as they are activities that keep your heart and lungs active and your blood flowing.
Exercise at home. Not everyone has the time or money to go to the gym and there is no need to. Working out at home is very easy and can be very beneficial. Some at-home exercises include:
Push-ups. Use your weight against the floor or wall to work on your upper body strength.
Sit-ups. Sit-ups can be done by simply laying on the ground or, with a more advanced technique, with a chair or exercise ball.
Stretching: Light stretching is I think very basic that needs to be included in everyday routine. Because it will help you to to start your new journey. Its the stepping stone to start your fitness path .
Eat healthy. Maintaining a balanced diet can be difficult to do if you do not have the time to cook for yourself every day. But, it is easy to find healthy solutions in restaurants and take-outs as well. You will find that maintaining a healthy and balanced diet can increase energy and productivity, boost your metabolism and make you a happier person because you will be consuming the nutrients and vitamins your body needs.
Go outdoors. There are definitely some perks to working out at a gym–air conditioning and televisions are a few. But scientists report that exercising outdoors, at least part of the time, can have major benefits. The varied terrain of a road, sidewalk, or trail challenges your body in ways that the monotony of a treadmill or elliptical trainer can’t do.
Exercise is basically any physical activity that we perform on a repetitive basis for relaxing our body and taking away all the mental stress. It is important to do regular exercise. When you do this on a daily basis, you become fit both physically and mentally. Moreover, not exercising daily can make a person susceptible to different diseases. Thus, just like eating food daily, we must also exercise daily. The importance of exercise essay will throw more light on it. People who are obese or overweight during their early life, they are more likely to be obese as adult. So, it is important to exercise during childhood and adolescent. It is important to exercise.
Importance of Exercise
Exercising is most essential for proper health and fitness. Moreover, it is essential for every sphere of life. Especially today’s youth need to exercise more than ever. It is because the junk food they consume every day can hamper their quality of life.
If you are not healthy, you cannot lead a happy life and won’t be able to contribute to the expansion of society. Thus, one needs to exercise to beat all these problems. But, it is not just about the youth but also about every member of the society.
These days, physical activities take places in colleges more than often. The professionals are called to the campus for organizing physical exercises. Thus, it is a great opportunity for everyone who wishes to do it.
Just like exercise is important for college kids, it is also essential for office workers. The desk job requires the person to sit at the desk for long hours without breaks. This gives rise to a very unhealthy lifestyle.
They get a limited amount of exercise as they just sit all day then come back home and sleep. Therefore, it is essential to exercise to adopt a healthy lifestyle that can also prevent any damaging diseases.
Benefits of Exercise
Exercise has a lot of benefits in today’s world. First of all, it helps in maintaining your weight. Moreover, it also helps you reduce weight if you are overweight. It is because you burn calories when you exercise.
Further, it helps in developing your muscles. Thus, the rate of your body will increases which helps to burn calories. Moreover, it also helps in improving the oxygen level and blood flow of the body.
When you exercise daily, your brain cells will release frequently. This helps in producing cells in the hippocampus. Moreover, it is the part of the brain which helps to learn and control memory.
The concentration level in your body will improve which will ultimately lower the danger of disease like Alzheimer’s. In addition, you can also reduce the strain on your heart through exercise. Finally, it controls the blood sugar levels of your body so it helps to prevent or delay diabetes.
Conclusion
In order to live life healthily, it is essential to exercise for mental and physical development. Thus, exercise is important for the overall growth of a person. It is essential to maintain a balance between work, rest and activities. So, make sure to exercise daily. Body:
Exercise is basically any physical activity that we perform on a repetitive basis for The AI generated a suggestion that was flagged as potentially unsafe. Please adjust your content before generating again.
calisthenics (American English) is a form of strength training consisting of a variety of movements that exercise large muscle groups (gross motor movements), such as standing, grasping, pushing, etc. These exercises are often performed rhythmically and with minimal equipment, as bodyweight exercises. They are intended to increase strength, fitness, and flexibility, through movements such as pulling, pushing, bending, jumping, or swinging, using one’s body weight for resistance. Calisthenics can provide the benefits of muscular and aerobic conditioning, in addition to improving psychomotor skills such as balance, agility, and coordination.
Urban calisthenics is a form of Street Workout; calisthenics groups perform exercise routines in urban areas. Individuals and groups train to perform advanced calisthenics skills such as muscle-ups, levers, and various freestyle moves such as spins and flips.
Sports teams and military units often perform leader-directed group calisthenics as a form of synchronized physical training (often including a customized “call and response” routine) to increase group cohesion and discipline. Calisthenics is also popular as a component of physical education in primary and secondary schools over much of the globe.
History
Catharine Esther Beecher (1800–1878), was an American educator and author who popularized and shaped a conservative ideological movement to both elevate and entrench women’s place in the domestic sphere of American culture. She introduced calisthenics in a course of physical education and promoted it. Disciples of Friedrich Ludwig Jahn brought their version of gymnastics to the United States, while Catharine Beecher and Dio Lewis set up physical education programs for women in the 19th century.Organized systems of calisthenics in America took a back seat to competitive sports after the Battle of the Systems, when the states mandated physical education systems. The Royal Canadian Air Force’s calisthenics program published in the 1960s helped to launch modern fitness culture.
Calisthenics is associated with the rapidly growing international sport called Street Workout. The street workout consists of athletes performing calisthenics routines in timed sessions in front of a panel of judges. The World Street Workout & Calisthenics Federation (WSWCF) based in Riga, Latvia orchestrates the annual National Championships and hosts the World Championships for all the national champions to compete at one competition. The World Calisthenics Organization (WCO) based in Los Angeles, CA. promotes a series of competitions known globally as the Battle of the Bars. The WCO created the first-ever set of rules for formal competitions, including weight classes, timed round system, original judging criteria and a 10-point must system—giving an increasing number of athletes worldwide an opportunity to compete in these global competitions. Street workout competitions have also popularised ‘Freestyle calisthenics’, which is a style of calisthenics where the athlete uses their power and momentum to perform dynamic skills and tricks on the bar, often as part of a routine where each trick is linked together in a consistent flow. Freestyle calisthenics requires great skill to control your momentum and understanding the mechanics of the body and the bar.
Can it give you the pump?
The lower intensities also allow athletes to focus on the muscles involved and to get a good squeeze and pump. Many muscle movements are pulled from appropriate strength movements. Many calisthenics movements involve static holds. Endurance movements train the athletes capability to hold the body various positions. This certainly gives you the pump, and by making small adjustment, u will be able to build muscle too.
When you can’t head to the gym, you can head to YouTube. The YouTube community is growing every year with creators sharing their fitness journeys, tips, and tricks with their subscribers to inspire them to live healthier and happier lifestyles. All over the globe, viewers are going on YouTube to workout alongside their favorite YouTubers. With millions of viewers, fitness influencers are reaching audiences all over social media with personalized workouts and meal plans. Check out the top 5 fitness influencers on YouTubers who could double as your personal trainer:
1. Yoga with Adriene
6.11M subscribers
511M views
Joined August 30, 2012
As one of the most successful yoga channels, Yoga with Adriene aims to provide subscribers with free, high-quality yoga videos. If you’re brand new to yoga or a seasoned pro, you can find content on Adriene’s channel that is right for your level and body type. In her collection of videos, you can find numerous yoga practices to fit your mood and your goals. Adriene’s channel features different series such as Yoga for Beginners, Foundations of Yoga, Yoga for Weight Loss, and Total Body Yoga.
2. FitnessBlender
5.91M subscribers
1B views
Joined January 19, 2010
With the fitness influencer husband and wife team, Daniel and Kelli, you can find more than 600 free full-length workout videos to help you improve your health, quality of life, and body. Their priority is to share unbiased workout, nutrition, and health information with their subscribers. FitnessBlender videos range in difficulty and experience, so there is always a workout for everyone. To track your workouts and progress, or to put together a home workout program, you can head to their website for more information.
3. ScottHermanFitness
2.34M subscribers
443M views
Joined May 25, 2009
Scott Herman posts new videos every Tuesday and Thursday to help his subscribers learn how to maximize their workouts and gains. On his channel, you can find videos on full-body workouts, building your arm and leg muscles, and chest growth. If you’re looking for a custom meal plan or a program geared toward fat loss, strength, or muscle gain – look no further. You can join Scott’s online community on his website or download his app to gain all the fitness guidance you need.
4. Bradley Martyn
2.33M subscribers
335M views
Joined August 20, 2014
Bradley Martyn is here to help you create a better you. Bradley posts up to five new videos per week covering anything and everything from grocery store shopping essentials to the most effective shoulder workouts. He also features videos on his channel where he works out with popular Instagram and YouTube influencers. If you want to focus your fitness journey on strength training and muscle gains, this is the channel for you.
8. Kali Muscle
1.99M subscribers
389M views
Joined April 10, 2008
If there was a contest for the biggest arms on YouTube, Kali Muscle would win. As an ex-convict from Compton, Kali Muscle found his purpose through fitness and has found his way to success through his bodybuilding channel. Like his YouTube bio says, Kali is here to motivate and inspire his subscribers. He uploads daily videos relating to fitness, gaming, cooking, and vlogs.
Different people have different points of view regarding fitness . For a common man to have a good physique is a symbol of physical fitness . For a doctor , the proper functioning of physiological systems is physical fitness . In fact , physical fitness is a simple term with a broad meaning . Physical fitness of a common person means the capacity to do the routine work without any fatigue or exertion and after doing his work he has power to do some more work with quick recovery . Physical fitness is more than the possession of strength and endurance . It means having the best possible health with the capacity to do one’s everyday task , engage in recreational pursuits and meet emergencies , when they arise . As a matter of fact , physical fitness is possessed by that individual , who remains enthusiast , works cheerfully and does the emergency work with vigour . Physical fitness implies a relation between the task to be performed and the individual’s capability to perform it .in fact , to understand the physical fitness in better way , it would be more beneficial to go through the following definitions of physical fitness .
According to Webster’s Encyclopaedia , “ It is the ability of a person to do daily routine work without fatigue ; moreover to participate in playful activities and still reserve enough capacity to meet any emergency .“
According to Don Hoskins ,”The human body’s ability to move with the desired speed , balance , agility and strength gained through proper exercise and nutrition , “
According to Kroles , “Successful adaption to the stresses of one’s lifestyle.”
According to David R. Lamb , “Physical fitness is the capacity to meet the present and potential physical challenges of life with success .”
In fact , it can be said that physical fitness is the ability to function effectively and efficiently , enjoy leisure , be healthy , resist disease and cope with the emergency situations . Physical fitness varies according to the nature of work , individual’s size , shape of the body , age and sex . For physical fitness , we require an efficient motor mechanism , efficient organic mechanism and an efficient mental functioning .
Sugar has a very bad reputation when it comes to creating a nutritious & balanced diet . Too much sugar can cause a range of serious health problems, including diabetes, dementia, and obesity. BUT DO YOU KNOW?
Sugar is the form of carbohydrate. The body breaks down this carbohydrates into sugar. The body breaks down carbohydrates into glucose, which enters the bloodstream and acts as a source of energy . Some sugars, such as glucose, fructose, and lactose, occur naturally in foods and drinks. Added sugars refer to any sugars in foods that are not naturally occurring, such as sugar in baked goods. Foods or drinks may also contain highly processed sugars, such as high fructose corn syrup.
Naturally occurring sugars come with a variety of Naturally occurring sugars come with a variety of nutrients that the body needs to stay healthy. For example, alongside fructose, fruit contains fiber and various vitamins and minerals. Most foods and drinks that contain added sugars, such as chocolate and soda, lack these nutrients. Nutrients that the body needs to stay healthy. For example, alongside fructose, fruit contains fiber and various vitamins and minerals. Most foods and drinks that contain added sugars, such as chocolate and soda, lack these nutrients.
HEALTHIER SUGAR
You think sugar is not healthy ? It is ! Fruits contain natural sugar , which is a healthy source of sugar for our body . Eating a serving of fruit, such as a banana, apple, peach, plum or handful of grapes, is a nutritious and low-calorie snack that can boost the sugars in your body before exercise or help replenish them after exercise. Fructose is a simple sugar, so it can give you a quick burst of energy. Sugars in dairy foods, such as milk and yogurt, are healthy choices, too, because the foods provide other nutrients, such as protein and calcium, in your diet. Complex carbs contain beneficial sugars, as well, so include whole grains and starchy vegetables in your diet.
UNHEALTHIER SUGAR
Added sugar is the sugar which is unhealthy & it leads to storage of fats in you body which leads to health problems. Added sugar is generally present in cold drinks , soda , backed food , etc. This type of sugar may give you quick energy but doesn’t provide you with healthy nutrients , which leads to storage of it in our body .
All in all we can say that it depends on us , which is our preference , added sugar or natural sugar , & our preference will decide our health .
Doping is not new to the people . In ancient Greece, there were specialists who used to offer athletes nutritional ingredients in order to enhance their physical performance. Those specialists may be compared to the current sports medicine specialists . During the Olympic Games in the third century BC, the athletes tried to increase their sports performance by taking mushrooms and opium . In the Ist centaury AD, the Greek runners used to drink a herbal beverage to increase their strength and become capable to run long distance races. Gladiators are also reported to use various substances for enhancing strength . In the modern era , the use of performance enhancing substances and techniques by the top sportspersons across the world has been a presistent issue in the world of sports for nearly four decades. Since the beginning of the 21st century, many athletes have been engaged in taking such substances. Some of them have been tested positive such as Tim Montgomery, Marion Jones, swimmer Phelps, etc.
Concept of Doping
‘Doping’ is the word, which is used in the field of sports, to refer to the situation when athletes use prohibited substances or methods to unfairly improve their sporting performance. In general terms, doping is the use of performance enhancing substances or methods by athletes to gain an advantage over their competitors . In fact , some athletes take illegal substances to enhance their performance . This activity is known as ‘doping’ . Doping in sports is the deliberate or inadvertent use by an athlete of a substance or method banned by the International Olympic Committee. In fact, the ban or prohibition on such substances is necessary to protect the athletes from the unfair advantage which may be gained by those athletes who use prohibited substances or methods to enhance their performance and also from the possible harmful side effects which these substances or methods can produce. The following definitions of doping may help in understanding its exact meaning:
According to International Olympic Committee, ‘‘Doping is the use of any method or substance that might harm the athlete, in a quest to gain an unfair advantage, over his/her fellow competitors”. In fact, doping is the use of prohibited substances or methods designed to enhance an athlete’s physical or mental abilities or to mask the use of such substances or methods during preparation for or participation in a sports competition .
According to World Anti-Doping Agency (WADA) ,” Doping is defined as the occurrence of one or more of the anti-doping rule violations set forth in Article 2.1 through Article 2.8 of the code.”
As we all know “Health is Wealth “, we all should take a good care of our health .A good health is equal to valuable treasure .With a good healthy body & mind you will be able to live a long & diseases pain free life , able to get success , & have a happy everyday lifestyle . There are some factors which will helps you to gain in this important field.
Yoga Practices : Yoga is some mental , physical spiritual actions for good mental & physical health .Some research already prove that yoga is an effective exercise for not only fitness of the body but also in mental health with other good improvement in health. WHO also have given positive feedback on yoga & made an 2018-2030 action plan for yoga practice .United Nation announce 21st June as the World Yoga Day .There are various types of yoga with various benefits . Naukasana (Boat Posture) ,Vakrasana((Twisted Posture) for belly-fat lose , Dhanurasana (Bow Posture) for weight-loss . Sukhasana (Easy Posture) ,Kakasana (Crow Posture), Bhujangasana (Cobra Posture), Sarvangasana (Stand On Shoulder Posture) ,Shirasana (Stand on Head Posture) etc are some yoga asana which help in many physical(Blood Circulation, Mussel Growth , Nervous System, Respiratory System, Blood circulation etc) & mental Health ( Relaxation, Mind-peace, sleeplessness, concentration, stress etc) .Only one yoga poster have many remarkable benefits which help to prevent some harmful diseases. Now a days many YouTube channels ,apps ,communities are there for as a yoga instructors . Even some school, college ,company have included yoga in their curriculum keeping the benefactor of yoga in mind .
Regular Exercise or, Workout at gym : Exercise or workout are also very helpful in maintaining fitness . You can do it in a gym using some workout machine & heavy weight equipment or you can do some workout exercise for body fitness as both are effective .Although some research show that there are some negative effects also .Exercise or workout helps in body fat loss , increase muscle strength , improve blood circulation, expand endurance level etc. Some machine used in gyms for workouts are mechanical treadmill , spring stretcher , Adjustable bench ,barbell stand ,cable crossover, lifting etc. Push-up ,aerobic exercise ,walk, squat, swimming ,cycling are some effective exercise . You can take a help from some apps , YouTube channels ,community ,gym ,professionals for doing such exercise or workout for fitness .
Eating Healthy Food: Yoga & exercise help in good health but health foods are also very important in this case .As we all know every vegetables ,fruits ,animal products have some nutritious value and help our body to gain protein ,vitamins, carbohydrates, fat in perfect amount for healthiness if we consume them in a systematic manners . Some nutrition value , and health benefits are mentioned below — 1)Spinach: It is a green vegetable with lots of Calcium, Iron, Vitamins (Vita-K ,Vita-A ,Vita-C) ,antioxidants .It helps in physical energy , clean blood for oxygen circulation, blood pressure reduction for good heart etc. which prevents some health issues . 2) Kale: It is leafy greens . It has 7 calories & some vitamins(A,C,K) as nutrition .It decrease the amount of BP , bad cholesterols & sugar in our blood . 3) Beets: It is a red- pinkish vegetable with good cholesterols , potassium ,antioxidants which helps greatly in diabetes & BP . 4) Carrots: It is a orange colors vegetables but it can also be purple or yellow . It has %2 types of calories , Vitamin A & a lot of amounts of beta carotenes which helps in skin problems , breast cancer ,eyesight . 5) Edible Mushrooms: It has various categories with special shapes ,size colors & very delicious . It has a great amount of Vitamin B-6 ,Vitamin C ,iron , protein & non-fat which it prevents cancer , diabetes , heart problem etc. 6) Lemons: it is sour juicy fruit lots of Vitamin C & antioxidants which works on cold flu , weight loss ,cancer , diabetes etc. 7) Apple: It is a popular health benefiting fruit which contains calories ,carbohydrates ,fibers , potassium etc. & works on cardio-vascular diseases . 8) Avocado: It is green creamy & quit expensive fruit with high amount of potassium ,calories & antioxidants & helps in lowering cholesterols &chances of heart disease . This is just given as an example for showing that every fruits & vegetables have good health nutation. As for animal products like milk , meat , eggs etc. also have lots of protein & other elements with is important for our body growth . So we can see every edible foods have certain amount of nutriments & we should consume them as much as our body needed . Neither less nor more . You can take a help from any app , nutrition in this case .
Good Habits : With the healthy foods , exercise & yoga ,we should develops some good habits for better health benefit , prevention of diseases . Some good habits are mentioned below —– 1) Early To bed & early to rise ,2) Drinking water after raising 3) Don’t go to bed as soon as your lunch or dinner is finished ,4) consume lots of water in a day ,5) do some exercise after eating , 6) yoga after raising 7)drinking mild hot water with lemon or honey in morning instead coffee 7) check about weight on daily or weekly basis 8) Do exercise or yoga in morning daily 9) Don’t drink cold water 10) Bath in morning 11) a healthy breakfast with fruits ,eggs . There are so many healthy habits & you should practices them as you needed but they are important .
The pandemic situation has brought substantial changes in our day-to-day life. The changes include both sides of a coin – the raise and the fall. Let us have a look at the optimistic changes. One noteworthy change is the switch from bikes to bicycles. It is indeed a much-needed change for both the users and the environment. The usage of bicycles has significantly increased in the past year. The primary reasons for the growth in numbers are as follows:
The shutdown of gyms, recreational centers, indoor sports clubs over a prolonged period of time.
Stress due to the work-from-home scenario.
Increased fuel prices.
Aggravated air pollution.
Cycle rental services in metro and urban cities.
Increase in brands producing good quality cycles.
Cycling Pals in India
Constructive Competition:
People find cycling as a gateway to their emotions and thus rejuvenate their souls after a tiresome day.
Apps like Strava, Fitbit help users track their daily rides and share them on social media. This develops constructive competition. Whenever like-minded people compete the outcome is remarkable. Hence cycling became a regular habit among groups of friends, neighbors across various parts of the country. Cycling events are getting more attraction in recent times. Recently in Telangana, a national event was organized after 10 years where 600 cyclists from various parts of the country participated in cycling. Constructive Competition has not only buzzed up the consumers but also the producers of bicycles.
Market Analysis:
According to a report by Hindu, the cycling market had negative growth of about 8% in the year 2018. It was expected to turn out worse in the following years. On contrary, the market had an aggressive growth. Omkar Singh, Chairman of Cycle Federation of India is overwhelmed by the rise in sales of cycles in India. He said that the cycle market has gained a raise of about 300-400% in the lockdown period. India is one of the leading producers and consumers of cycles in the world while China holds the leading position.
Startups like E- Motorads , Nahak Motors, Go Zero Mobility have an unbelievable outreach in the Indian Market. They are reported to have sales of more than 1000 cycles within two months of their launches. This is quite huge for a startup emerging in India. The primary reasons for the success is the quality and exquisite features offered by them.
Hero and Ti cycles hold the largest share of the pie in the Indian cycle market. KK Paul, president of TI cycles shares an interesting fact that the demand for premium cycles with a price of about 30,000 INR has increased eventually. The only question which remains a mystery is with the numbers in the future. Companies are perplexed by the sudden rise in the sales of cycles and are unable to predict the mindsets of consumers in the upcoming years,
A change that was brought without anyone’s expectations has given considerable changes to both the consumers and producers. Let us hope for the best to happen in the forthcoming years.
Heading up hills naturally increases the intensity of your walk even if you’re moving at the same pace or slower. “A walking incline can be even harder than running. Declines also serve their purpose, activating your core and strengthening your mind-muscle connection as you focus on each step.
Those lucky enough to live near undulating trails or roads can simply plan their route accordingly. If you’re largely on flat land, find any suitable slope—even a sledding hill or a parking-lot ramp—and do four to five hill repeats, walking up purposefully and down intentionally.
2. Do an out-and-back where you can do some stair climbs at the halfway point.
One simple way to add extra intensity into your workout is to incorporate some stairs into your routine. A common way to do this is to map your route to include regular walking as a warm-up, then hitting a flight of stairs for some higher-intensity work, and then walking back home as a cooldown.
Someone who lives a mile or so away could plot a route to their base, then climb up and down a couple of times before briskly walking home again.
3. Mix in some bodyweight moves.
Even if there aren’t stairs in your vicinity, you can still break up a walk with a burst of calisthenics. If you have access to a track or a park with a looped path, try walking the curves and doing dynamic or bodyweight moves on the straightaways, for instance, walking lunges, walking planks, or single-leg hopping. No track? Try it by time—for instance, two minutes of walking, then one minute of strength moves.
If you’re near an open playground and don’t mind toting along hand sanitizer, you can do pull-ups or monkey bars. Prefer not to touch? Try toe taps on a curb, step-ups on park benches, or a split squat with one foot elevated on a ledge.
4. Walk to music with a quicker tempo
There’s a reason group fitness classes blast power pop—music not only boosts your mood, research shows it can actually make hard efforts feel easier. What’s more, it can also work as a kind of metronome guiding your pace.
Spotify has playlists for songs of various beats per minute for keeping the tempo up. Choose one that’s comfortably challenging—say, 130 to 140 BPM—and will last for the duration of time that you want to walk, and aim to keep up with it. (You can also try our SELF playlist of the best workout songs for some motivation, too.)
Or use music as a cue for more intense segments. Walk easy for verses and fast during the chorus. Bodyweight circuit at the start of every other tune: 10 squats, 10 split squats on each leg, 10 lateral lunges per leg, and 10 push-ups, either on the ground or with your hands on a bench to make it easier.
5. Or even twirl, prance, or twerk.
Sprinkling a few moves into your walk elevates your heart rate and gives you an opportunity to move in different directions—critical for those of us hunched at desks and over our devices all day. Some moves are air punches, grapevines, lateral shuffles, and strutting on the balls of your feet, which works your calves and quads.
Don’t let self-consciousness or a lack of dance training hold you back.
Let go of everything that’s in your head and don’t worry about what people think.”
6. Use technology to your advantage (or leave it behind).
This is another time when it’s important to consider the purpose of your walk. If it’s a mind-clearing, meditative stroll, it might be best to leave your GPS watch at home and your phone in do-not-disturb mode. But if you’re aiming for fitness benefits, you can use digital tools as motivators.
If you have a watch or fitness tracker with a step count, try to take a few more steps during each 30- or 60-minute walk.
Stress and anxiety can affect what’s known as your rate of perceived exertion, or how hard it feels like you’re working to power through each step.
“You need to listen to your body,” even if the message is to slow down or back off. “If you’re used to hitting a certain number or certain metric, don’t be disappointed. You should be more excited and proud that you did something as opposed to nothing.”
7. Close it out with a stretch session.
Taking a few minutes to further loosen warm, limber muscles after a walk can ease some of the strain and fatigue you’ve built up and also give your session a sense of closure. “Often we walk and get to our car or back to our house and that’s it,”.
During these challenging times, taking care of mental and physical health is important. To attain a good balance of strength and flexibility, Pilates is a great exercise to add to your workout regime. If you are looking to tone your muscles and achieve an overall balance of mind and body, Pilates is your guide.
What is Pilates?
Pilates is a form of exercise for body strength, improving posture and general fitness. It emphasizes on core strength and forms are designed in a way to relieve body pain and aches.
It concentrates on balance, posture and flexibility. The chances getting injured are very less because it can be modified according to an individuals pace.
Mind and body concentration is tested when performing the movements. Complete focus is required on breathing and mind should work in the way body moves.
History of Pilates
Pilates was developed by Joseph Pilates in Germany. Originally it was called “Contrology”. He created an unique form of exercise program to help the injured soldiers of World War I in the UK. Such a program was designed because when a person comes across an injury, mental health is profoundly affected. He believed that mental and physical health are firmly connected. Later, he immigrated to the US and opened a Pilates studio in New York. Pilates is now one of the most popular exercises. Globally recommended by actors and fitness enthusiasts.
Benefits of Pilates
1. Weight loss –
Core conditioning through this exercise helps you achieve a flat stomach and toned waistline. With the help of Pilates, specific muscles can be targeted that need to be toned.
2. Improves flexibility –
Movements in Pilates are controlled and according to the pace the difficulty level is increased. Such a transition improves flexibility and strength without straining the muscles.
3. Boosts immunity –
Proper functioning of immune system is crucial for overall body functioning. Pilates improves blood circulation which is highly required for a good immune system.
4. Solid core strength –
A solid core is required to perform most of the exercises. Proper alignment of the body is essential to perform Pilates moves. This helps in maintaining a stable posture and fires up your core.
5. Improves Sleep –
In today’s world, everybody has a busy schedule. Hardly, anyone gets sleep due to increased work pressure and deadlines. Sleep is extremely important for mind and body. For better sleep, Pilates should be added to your daily schedule.
6. Relieves stress –
According to the studies, excessive stress results in compulsive eating, mental exhaustion and anxiety. To regulate your nervous system and reduce stress, regular Pilates is a safe option.
7. Improves Posture –
A workout is mainly about balance and proper alignment of the body. To perform such moves, strong core and back improves your strength, which in turn improves your posture.
8. Effective in easing body aches –
The sole purpose of designing such moves was to stabilize soldier’s injuries. Pilates is effective in relieving lower body pain or back pain. Further injuries can be prevented by concentrating on flexibility.
9. Improved concentration –
Mind and body concentration is must during Pilates. Your mind has to be aware of the movement of your body. Every move requires you to deeply concentrate on your breathing.
How to learn Pilates at home?
There are Pilates studios where you can be taught by certified instructors with mats and small equipments. Usually, it is taught in small groups or can also be taught one one one. Since, the current situation is critical, group classes can be avoided. One can learn Pilates at home. Videos and books are available online to guide you. You can subscribe on various streaming channels where you will find videos by well-trained and experienced instructors.
Exercise is the miracle cure we have all been waiting for. It is free, easy to start, has few side effects when done properly, and does not need a prescription. If exercise were a drug, it would be the most cost-effective medicine of all time.
Being physically active has an overwhelming number of attached benefits, such as helping you maintain a healthy weight, strengthening your heart, improving lung function, and reducing your risk for coronary heart disease. Furthermore, physical activity lowers your risk of depression, cognitive decline, diabetes, and cancer.
1.RunKeeper:
RunKeeper tracks walks, runs, and any other physical activity. From the casual stroller to the 5K runner and those building up to a marathon, this GPS app boasts a community of 50 million users and is suitable for everyone. You can build, save, and discover new routes with GPS to keep your workout stimulating.
Whether your goal is to train for a race, lose weight, orhit a particular pace target, RunKeeper can help you to plan your route to get there. The My Plan dashboard provides custom training plans based on your answers to a series of questions, or there are ready-made schedules that can be selected.
It is easy to stay motivated with RunKeeper. You can join challenges to push yourself, win rewards for your workouts, and share your progress with friends. You can also create your own challenges, invite friends to join you, and encourage and cheer each other on along the way.
2. Strava:
Strava aspires to connect the world’s athletes by providing an inspiring experience minus the junk posts you might find on other social networks. They say that you might join Strava for the app’s tracking ability, but you will stay for their motivating and competitive community. Strava is our top pick for social training.
Strava’s community involves millions of cyclists, runners, active adventurers, and pros that record their activities. Strava’s activity tracking provides key statistics such as speed, pace, distance, elevation gained, and calories burned during and after exercise. An interactive map of your activity is also displayed.
You can compare your performance with other users and connect with the community, as well as share highlights of your activity, stories, and showcase photos of the best moments from your run or ride. Encouragement and motivation can be gained or given through comments and kudos. A bit of friendly competition can also be injected into your workout by shooting for the best time on the leaderboard.
3. Yoga Studio:
Yoga Studio is the most highly recommended yoga app and for a good reason. With more than 70 ready-made yoga and meditation classes with levels ranging from beginner to advanced and lasting from 15 to 60 minutes, there is something for everyone.
You can customize classes and choose whether you want to focus on strength, balance, flexibility, relaxation, or a combination of all four. The commentary provides clear and easy-to-follow instructions on how to do a pose and how to move from one pose seamlessly to the next.
With step-by-step instructions of more than 280 poses, plus their benefits, modifications, variations, and cautions of those poses, you have an instant yoga library in your pocket. You can also sync classes with your phone calendar to make sure you can fit regular yoga practice into your busy schedule.
4. Sworkit:
Sworkit is a simple and customizable workout app rated number 1 by the American College of Sports Medicine for quality of instructional exercise standards. Sworkit has delivered more than 40 million workouts to people of all levels of fitness.
After entering your personal data, you can select your motives and goals to make sure every second counts. The workout dashboard introduces numerous exercises for strength, cardio, yoga, and stretching demonstrated by your coach. Individual exercises can be viewed using the custom dashboard to compile your personalized workout.
You can choose workout plans to become “Leaner,” “Fitter,” or “Stronger,” and each of the three categories contain workouts, which are free for 7 days, for the beginner, intermediate, and advanced.
5. J&J Official 7 Minute Workout:
The J&J Official 7 Minute Workout is a science-based workout method designed by Chris Jordan, director of exercise physiology at the Johnson & Johnson Human Performance Institute. The app is centered around research on HIIT and circuit training that shows that short bursts of hard exercise with short recoveries can improve aerobic fitness quickly.
Setup is fast. You can jump straight into a 7-minute workout, or 9.07 minutes with a warmup. Swiping between workout views on the slick interface displays time, video, or music, which can be selected from your phone music library. You can also give a thumbs up or thumbs down for exercises that you like or dislike.
Browsing through the video tutorials teaches you how to perform each of the 72 exercises safely and effectively. Your progression is tracked in the performance dashboard to indicate the days, number of cycles completed, and effort. A snapshot of your training can be shared with your friends to help keep you motivated, or perhaps to involve a little healthy competition.
6. Couch to 5K:
Couch to 5K helps you go from couch potato to running 5K in just 9 weeks by following their easy and fun training plan. The app is designed for complete beginners to spend around 20 to 30 minutes working out, three times per week, to get 5K-ready.
The race training tools allow you to log your workouts and share progress on Facebook. Your distance and pace progress can be monitored in the graphs section, and workouts can be manually entered if you train on a treadmill.
The app syncs with your phone’s playlists so that you can listen to your favorite tracks while running.
7. JEFIT: Workout Tracker Gym Log:
JEFIT is the essential app for gym-goers. Say goodbye to pen and paper for good, and use JEFIT to log the weight and repetitions on each gym machine in one-click. JEFIT enables you to track your workout routines and your rest time, and log and graph all body measurements as you progress.
If you are a gym beginner, JEFIT provides you with more than 60 routines devised by the JEFIT team, or you can access more than 2,000 community-created plans to get you started. An exercise dashboard displays an excess of 1,300 exercises for weight lifting equipment and cardio machines, and it provides visual step-by-step instructions on how to complete the exercises, as well as useful tips.
JEFIT has an active workout community. There are millions of other users to connect with, or you can add friends to keep you motivated and on track. You can share your training progress with the community and compare statistics.
8. Zombies, Run!:
Zombies, Run! is an immersive running game and audio adventure. Upon installation, you are presented with a story detailing that you are runner en route to one of humanity’s last remaining outposts after the zombie epidemic. Your job is to gather supplies, rescue survivors, and defend their homes.
By running in a park, walking trails, or even jogging on a treadmill, you can save hundreds of lives and discover the truth about the zombie apocalypse. Your mission and music channels play through your headphones, and if you are chased by zombies, you must speed up.
The first four missions are free, and a new mission can be unlocked each week. Upgrading to Pro unlocks unlimited access to more than 260 missions and interval training. If you want to get your heart racing and have an adrenalin rush, this is the app for you.
9. Charity Miles:
If you fancy making a real difference with your training, Charity Miles is for you. By going out to grab a coffee, walking your dog, biking around the neighborhood, or shoveling some snow, not only will your health benefit from being physically active, but charities will also benefit too.
On setup, you can select from more than 40 charities to support. Once you start your activity, you are sponsored by a brand to complete your task. Your activity, distance, duration, and the total amount earned by the community for your chosen charity is displayed on the dashboard.
As all physical activity contributes to charity, you will be motivated to go that extra mile and move more. As a bonus, you will also increase your fitness levels and improve your health. The more steps you do, the more you earn; “Every Mile Matters.”
10. CARROT Fit:
CARROT Fit is the fun way to get fit with your sadistic computer-generated coach. CARROT has one goal – “to transform your flabby carcass into a Grade A specimen of the human race” – and will stop at nothing to achieve her objective. CARROT bribes, inspires, threatens, and ridicules, saying, “You will get fit – or else!”
The app is based on the same 7-minute science-based method as the J&J Official 7 Minute Workout. However, those 7 minutes are sweat-and-pop-culture soaked, involving activity such as Celebrity Face Punches, Dragon Mating Dances, and Mt. Doom Climbs. You can take part in 30 seconds of punishing exercise, followed by 10 seconds rest, “just in case you need to hydrate, catch your breath, or vomit into a bucket.”
CARROT tracks how many steps you have taken and your weight loss, as well as displays your workouts on a calendar. CARROT will pass judgment on your progress. If CARROT is upset by your progress, her harsh demeanor has a 74.9 percent chance of making you cry. However, if CARROT is impressed by your progress, she will reward you with app upgrades and permission to watch a friend eat a bag of potato chips, and she may even present you with cat facts. Lucky you!
Indeed , it is an astonishing fact that a yogic tradition , which is more than five thousand years old , has recently become a popular way of life . Presently , people consider that yoga is a significant means to achieve a healthy as well as a positive lifestyle . In fact , the power of yoga lies in its simplicity , flexibility and diversity . As a matter of fact , yoga helps in improving our flexibility , lowers our stress level and increases our confidence and finally contributes to a healthier lifestyle on the whole . There are various lifestyle diseases like obesity , diabetes , asthma , hypertension , back pain , migraine and depression which can be prevented and treated up to some extent with the help of certain yogic exercises .
Asanas As Preventive Measures
According to Patanjali , asana means , “sthiram sukham aasanam “ i.e,. ” that position which is comfortable and steady ” . In Brahamanopanishad , “ To sit in a comfortable position or posture for everlasting period is called asana “. Asana is that state of body in which the body may be positioned easily . As a matter of fact , the ability to sit comfortably for an extended period of time in any position is called asana . In asanas , body is kept in various positions in such a way that the activities of organs and glands of body become more effective and eventually the health of mind and body is improved .
In fact , asana is a means through which physical and mental development is achieved . Prevention of diseases and delay in ageing are the desired effects that can be achieved through yogic exercises .
There are different types of asanas which include meditative asanas , relaxative asanas and corrective asanas . Regular practice of the above- mentioned asanas significantly affects various systems or organs of our body . Asanas can be used as preventive measures because they provide the following physiological benefits , which ultimately help us in avoiding various lifestyle diseases such as diabetes , obesity and cardiovascular diseases .
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