Tag: #healthylife #fitness

How to Live a Healthier Lifestyle

The phrase ‘healthy lifestyle’ is an abbreviated definition of what it looks like to live a vibrant, active life with a healthy body and healthy mind. Creating a healthy lifestyle doesn’t have to mean drastic changes. Making gradual small changes to your daily routine can have a big impact.

What Is a Healthy Lifestyle?
You know the obvious behaviors that describe someone who is healthy and takes care of themselves. A healthy person doesn’t smoke, tries to maintain a healthy weight, eats healthy foods with plenty of fruits, vegetables and fiber and, of course, exercises on a regular basis.

Then there are other elements to add to the list. A healthy person also knows how to manage stress, gets good quality sleep each night, doesn’t drink too much, doesn’t sit too much—basically, does everything in moderation all the time. When you look at everything that could possibly go into a healthy lifestyle, you can see just how hard all of those things are in our current world.



The good news is, you don’t have to change everything at the same time. In fact, the trick to healthy living is making small changes—taking more steps each day,1 adding fruit to your cereal, having an extra glass of water, or saying no to that second helping of buttery mashed potatoes. One thing you can do right now to make your lifestyle healthier is to move more.



Benefits of Physical Activity
You know you need to exercise, but there are many excuses not to do it. You’re too busy, don’t know where to start, you’re not motivated or you’re afraid you’ll injure yourself. Maybe you think exercise has to be really hard or it isn’t good enough.

Whatever definition you have about what exercise is or isn’t, the bottom line is that exercise is movement. Whether it’s walking around the block or running a marathon, that movement is exercise and every time you move more than you normally do, it counts.


Healthy Weight Loss or Maintenance
Even if you opt for small changes, the benefits are still pretty amazing. For example, increasing your activity level can help you to reach and maintain a healthy weight. If you are currently overweight, small steps toward that goal can have an impact.

Climate change: Everyone Focused on saving lives till now, time to save livelihood as well:

According to a Climate Central map, hundreds of cities on India’s eastern coast will be under water by 2050. CEEW says more than 80% of India’s population is vulnerable to “extreme climate risks”

According to a map created by Climate Central, hundreds of cities on the eastern coast of India will be under water by the year 2050. Over 27 states and union territories in India and more than 80% of the country’s population are vulnerable to “extreme climate risks”, says a report by the Council on Energy, Environment and Water.

These statistics show that the lives of many communities are put in danger due to climate change, and that a significant number of them lose their livelihood to it as well. Ritayan Mukherjee, a photojournalist, shares that while covering the pastoral nomads in the Himalayas, he came across the Changpa community who take their yak and sheep to grazing grounds that are 10,000-11,000 feet above the sea level. “The livelihood of these people is directly dependent on nature, because they move with their herd from one place to another,” says he.



Mukherjee shares that because of global warming, rising temperatures and the winter months getting shorter, the pastoralists have to take their herds to even higher grazing grounds. A report that Mukherjee worked on for the People’s Archive of Rural India said that the yak population in Leh fell about 57% between 1991-2010, according to the Department of Animal Husbandry and Dairying. A lot of these pastoralists don’t just depend on yak for their economic incomes, but they also use the yak-wool to build traditional tents, called Rebos. However, Mukherjee shares that these residential tents have disappeared over the past few years for reasons that can be attributed to climate change.

According to a Climate Central map, hundreds of cities on India’s eastern coast will be under water by 2050. CEEW says more than 80% of India’s population is vulnerable to “extreme climate risks”.

How many headlines and news articles did you come across in the last month that told you the condition of the climate is deteriorating? That a big chunk of our lives will be lost battling global warming in the next few decades? It’s no secret that climate change is impacting lives every single day, but let’s take a look at how it has been affecting us and what we can do to change its course.

PHYSICAL FITNESS

Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.Before the industrial revolution, fitness was defined as the capacity to carry out the day’s activities without undue fatigue or lethargy. However, with automation and changes in lifestyles physical fitness is now considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.

EXERCISE :

Aerobic Exercise :

Cardiorespiratory fitness can be measured using VO2 max, a measure of the amount of oxygen the body can uptake and utilize. Aerobic exercise, which improves cardiorespiratory fitness, involves movement that increases the heart rate to improve the body’s oxygen consumption. This form of exercise is an important part of all training regiments ranging from professional athletes to the everyday person. Also, it helps increase stamina.

Example :

Jogging – Running at a steady and gentle pace. This form of exercise is great for maintaining weight and building a cardiovascular base to later perform more intense exercises.

Walking – Moving at a fairly regular pace for a short, medium or long distance.

Anaerobic Exercise :

Anaerobic exercise features high-intensity movements performed in a short period of time. It is a fast, high-intensity exercise that does not require the body to utilize oxygen to produce energy. It helps to promote strength, endurance, speed, and power; and is used by bodybuilders to build workout intensity. Thought to increase the metabolic rate which, allows you to burn additional calories as the body recovers from exercise due to an increase in body temperature and excess post-exercise oxygen consumption (EPOC) after the exercise ended.

Example :

Weight training – A common type of strength training for developing the strength and size of skeletal muscles.

Isometric exercise – Helps to maintain strength. A muscle action in which no visible movement occurs and the resistance matches the muscular tension.

ADVANTAGES :

Controlling blood pressure :

Physical fitness has proven to support the body’s blood pressure. Staying active and exercising regularly builds a stronger heart. The heart is the main organ in charge of systolic blood pressure and diastolic blood pressure. Engaging in a physical activity raises blood pressure. Once the subject stops the activity, the blood pressure returns to normal. The more physical activity, the easier this process becomes, resulting in a more ‘fit’ individual.

Cancer prevention :

Centers for disease control and prevention provide lifestyle guidelines for maintaining a balanced diet and engaging in physical activity to reduce the risk of disease. The WCRF/ American Institute for Cancer Research (AICR) published a list of recommendations that reflect the evidence they have found through consistency in fitness and dietary factors that directly relate to cancer prevention.

Immune system :

Physical activity boosts the immune system. This is dependent on the concentration of endogenous factors (such as metabolic hormones and growth hormones), body temperature, blood flow, hydration status and body position.Physical activity has shown to increase the levels of natural killer (NK) cells, NK T cells, macrophages, neutrophils and eosinophils, complements, cytokines, antibodies and T cytotoxic cells.