Tag: workout

Sculpting Strength: Essential Exercises for Muscle Growth

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Building muscle is a goal many fitness enthusiasts aspire to achieve, whether to enhance athletic performance, improve overall health, or achieve a specific aesthetic. The journey to muscle growth requires dedication, proper nutrition, and a well-structured exercise routine. This post will explore essential exercises that effectively promote muscle growth, focusing on compound movements that engage multiple muscle groups, as well as isolation exercises that target specific muscles.

Photo by Pikx By Panther on Pexels.com

Understanding Muscle Growth

Before diving into specific exercises, it’s essential to understand the science behind muscle growth. When you engage in resistance training, you create small tears in your muscle fibers. The body repairs these tears through a process called muscle protein synthesis, resulting in thicker and stronger muscle fibers. To maximize muscle growth, you should focus on progressive overload, which involves gradually increasing the weight, frequency, or number of repetitions in your workouts.

Essential Compound Exercises

Compound exercises are fundamental to any muscle-building routine because they work multiple muscle groups simultaneously. Here are some of the most effective compound exercises for muscle growth:

1. Squats

Squats are a powerhouse exercise that primarily targets the quadriceps, hamstrings, and glutes. They also engage the core, back, and calves, making them a comprehensive lower-body workout.

How to Perform Squats:

  • Stand with your feet shoulder-width apart.
  • Lower your body by bending your knees and pushing your hips back as if you’re sitting in a chair.
  • Keep your chest up and back straight.
  • Go as low as you can while maintaining good form, ideally until your thighs are parallel to the ground.
  • Push through your heels to return to the starting position.

Variations: Barbell squats, front squats, goblet squats, and jump squats.

2. Deadlifts

Deadlifts are another excellent compound exercise, primarily targeting the hamstrings, glutes, lower back, and core. They also enhance grip strength and overall stability.

How to Perform Deadlifts:

  • Stand with your feet hip-width apart, with a barbell positioned over the middle of your feet.
  • Bend at your hips and knees to grip the barbell with both hands, keeping your back flat.
  • Drive through your heels to lift the barbell, extending your hips and knees simultaneously.
  • Keep the barbell close to your body as you lift it to hip level.
  • Lower the barbell back to the ground by bending at the hips and knees.

Variations: Conventional deadlifts, sumo deadlifts, and Romanian deadlifts.

3. Bench Press

The bench press is a classic upper-body exercise that primarily targets the chest, shoulders, and triceps. It’s essential for developing upper body strength and mass.

How to Perform Bench Press:

  • Lie on a flat bench with your feet flat on the ground.
  • Grip the barbell slightly wider than shoulder-width apart.
  • Lower the barbell to your chest, keeping your elbows at a 45-degree angle.
  • Push the barbell back to the starting position, fully extending your arms.

Variations: Incline bench press, decline bench press, and dumbbell bench press.

4. Pull-Ups

Pull-ups are a fantastic bodyweight exercise that primarily targets the back, biceps, and shoulders. They require no equipment other than a sturdy bar, making them accessible and highly effective.

How to Perform Pull-Ups:

  • Hang from a pull-up bar with your palms facing away from you and hands shoulder-width apart.
  • Engage your core and pull your body up until your chin is above the bar.
  • Lower yourself back to the starting position with control.

Variations: Assisted pull-ups, chin-ups (palms facing you), and wide-grip pull-ups.

Isolation Exercises for Targeted Growth

While compound exercises are vital for overall muscle development, isolation exercises help target specific muscles for balanced growth.

5. Bicep Curls

Bicep curls are effective for isolating the biceps and improving arm strength and aesthetics.

How to Perform Bicep Curls:

  • Stand with a dumbbell in each hand, arms fully extended at your sides.
  • Curl the weights toward your shoulders while keeping your elbows close to your body.
  • Lower the weights back to the starting position with control.

6. Tricep Dips

Tricep dips effectively target the triceps, shoulders, and chest.

How to Perform Tricep Dips:

  • Find a sturdy bench or dip station.
  • Position your hands shoulder-width apart on the edge of the bench, with your legs extended in front of you.
  • Lower your body by bending your elbows until your upper arms are parallel to the ground.
  • Push through your palms to return to the starting position.

7. Leg Curls

Leg curls focus on isolating the hamstrings, helping to develop balanced leg strength.

How to Perform Leg Curls:

  • Use a leg curl machine, adjusting the pad to sit just above your heels.
  • Curl your legs towards your glutes while keeping your upper body stationary.
  • Lower your legs back to the starting position.

In Conclusion

Building muscle and sculpting strength demands commitment and a comprehensive exercise plan. By integrating both compound and isolation exercises, you can effectively engage all major muscle groups, leading to balanced development. Don’t forget to support your workouts with a nutritious, protein-rich diet and ensure you stay hydrated.

With consistency, patience, and the right strategy, you’ll be on track to reach your muscle-building objectives. If you’re in Lehi, consider working with a personal trainer to tailor your program for optimal results. Enjoy your journey to strength!

Personal Habits: Exercising

Everyone from India has heard the phrase, “ If you get up by 6 in the morning, everything will set in order.” It is a common phrase made for Millennials and Gen-Z. We hear it so often and tried a few times but it didn’t suit your routine. Did you ever wonder why you weren’t able to adopt it? After reading this, do let me know about your thoughts on this.

Exercising in the Morning

Of course, the most common habit among people. Exercising a few hours after you get up is beneficial to your health. It increases blood flow in you as well as trains your muscles. It increases alertness and also energizes you for the day. It’s common to do cardio in the morning with lifting weights before your first breakfast. This helps in burning fat as well as developing your muscle endurance. But why can’t you do it?

Jogging in the Morning increases blood flow and improves body endurance.

The most common reasons are:

  • Sleeping Late: You may have slept late. Even if you have slept around 11PM, if you need 8 hours of sleep then you will get up at 7AM. Your body needs sufficient sleep to get up or it will keep you tired the entire day. You have to plan your sleep schedule in a way you don’t compromise your sleep.
  • Exhausted: If you had a backbreaking day and you are completely exhausted of your energy, then you may not get up the next day at your set time. If this is your regular routine, you may want to change the time you want to get up.
  • Jam-packed daily routine: If your schedule is full on an everyday basis, you need to start prioritizing your work. It may be tough to change your routine but by doing this, you can improve the amount of time you can give to yourself and your new habits.
  • Feeling awkward where you exercise: Am I doing it well? Is my form right? Is my shirt torn? Am I sweating too much? Am I disturbing someone? Are they looking at how bad I am? Are they judging me? It is okay to feel these when you workout. Everyone goes through this and it’s okay. At the beginning it does feel weird to do a workout but we all started as beginners and we also have made mistakes. The only thing that you can do is ask a friend, family or trainer to help you. They may also point out other mistakes that you may have made which you can correct.
  • You don’t want to: Most of the time when you try to build a habit, there is a feeling that says, “This isn’t worth the trouble we are going through” but sometimes, you just don’t want to. You might want to do it to show others or of the stereotypical “healthy person”. If you think clearly by separating your external ideas/thoughts, you will understand why you want to do it.

How can you tackle these problems?

At first, these hurdles feel the hardest to jump over but unless you jump over them, you cannot reach your goal. There will be hurdles along the way and you are the solution to them. You will become better when you start crossing hurdles. Every hurdle you face is a step that you need to conquer and move forward.

  1. Set a Convenient time: 5 AM may be easy for others but it may be difficult for you. It may not agree with your sleep routine, or with your work routine so you quit. Rather, just change the time. If you get up around 7 AM and have to go to work by 10 AM. Make a slot of 1 hour for your workout and complete your morning routine! If you can’t make a slot of 1 hour, carry it to the evening when you come home. 1 hour before dinner, exercise to your heart’s content! 
  1. Change your workout: If you are the ‘No pain, No Gain’ person, sometimes, you may get too sore from your workout which leads to quitting. Rather than quitting, change your workout a bit. You don’t need to change weight, just change what you do. It is very helpful to have a 10-minute cardio session at the end. Not high intensity but something like walking on a treadmill or yoga, will help you recover efficiently.
  1. Get a workout partner: “Sometimes, the fruit tastes better when it’s shared” Get a partner! A friend who wants to workout or a family member who is bored of being alone in the gym, work together at the gym! When you have someone to look out for you, you get more confident and work better. It will also help in improving your form! If you workout with a partner you are comfortable with, you will be able to focus more on your workout than others.
  1. Take Pictures of yourself: When you take pictures of yourself after you workout, you can see the amount of progress that you are accomplishing over time. This way you get to see how far you have come. Every day that you work is a step forward. You and your partner could record each other’s workout and see where you could improve.
  1. 20% of the work gets you 80% of the way: Some days, you don’t feel like working out, you don’t feel like going to the gym but by showing up and doing 10% of your workout makes you feel happy that you came. Just by showing up and starting your workout sets the wheels in motion. By the time you take off your headset, you are halfway through.
  1. Take cheat days/rest days: When you exercise, it’s important to rest so your muscles recover and become stronger. By not taking rest, you are prone to burning out. If the gym is tiring you out way beyond it should, then you need a rest day. Hitting the gym after your rest day feels better because you will feel stronger and work more.

This article is my personal opinion that I have used when I workout and it has worked well for me. Experiment with your workout routines and I am sure you can find something that works well for you. To become better tomorrow, you have to work today. This way, you will become a better version of yourself. All the Best! 

Why you should include push ups in your workout routine?

Push-up is a evergreen exercise in the evolving fitness world. Many new exercises emerges and many disappears but push-up is right there enhancing everyone’s gain. Here’s some motivation to include push-ups in your workout routine.

Compound movement

It simply means that they targets activate multiple muscle groups at time instead of targeting muscles in isolation. Like bicep curls target only biceps but push-ups target whole upper body. Push-ups performed with correct technique chest, triceps, core, anterior shoulders etc. It maximizes your training efficiency. If you are skinny guy with ectomorph body type, focus on compound movements like push-ups to stimulate muscle growth.

Measure of cardiovascular health

According to a study by Jama network, men who could complete at least 40 push-ups under 30 seconds were at a significantly lower risk of cardiovascular problems like heart attack and heart failure. It means more push-ups you can do, the more likely your cardiovascular health is good.

Modifiable

If you can’t even do a single traditional push-up, no need to worry as there are many variations of this exercises and you can perform variation which suits your fitness level. Pushups can be modified up to 100 variations. If you are a beginner and find normal push ups very hard, start with wall push ups and than move to tougher variations like decline push up, knee push up and normal push up. Also there are many variations available for pros like one hand push ups.

No equipment needed

Push ups are a great way to challenge yourself without spending a single cent. While many exercises requires equipment like dumbbells and barbells, but that’s not the case with push ups. There’s always a push up variant to challenge your body irrespective of your fitness level. You can do it anytime, anywhere.

Helpful in improving posture

It is a great posture improving exercise. If done with proper form, push ups can help you in getting a proper posture helping in putting us in a good positioning instead of being hunched over or looking down. So to save your back bone, do push ups daily.

Beneficial for core and upper body and bones

Generally push ups are considered as an exercise for our limbs. But many people don’t know that they help in strengthening your core stabilization muscles. These muscles are foundation of any strength work we do and kay factor in getting stronger. They are also a great exercise to improve upper body strength. They will you in getting bigger and stronger chest biceps , triceps , shoulders and upper back. Also few pushups a day will keep your bone doctor away. They build bone density which prevents from osteoporosis specially for women.

They are empowering

As stated earlier push ups help in strengthening upper body. Big and strong upper body will make you feel more strong confident and capable. The fact that you can push your own body weight up off of the ground and hold yourself up is incredible—and something we should all aspire to do!

So next you do a workout, try to include any variation of push ups.

Importance of workout.

Working out with consistency is important for achieving fitness results. Creating a workout plan will help you to achieve greater consistency. A commitment to a regular workout regimen will increase your fitness level, improve your health and generate a greater sense of mental well being.

Scheduling Your Workout

Once you have decided on the type of exercise you want to engage in, creating consistency means being realistic about how much time you need to devote to your regular exercise regimen. Create a workout schedule that involves at least a few minutes a day for a warm up, 20 minutes for a cardio activity and additional time for strength training and a cool down. You might write down your schedule to solidify your commitment to your exercise plan.

Consistent Workouts and Mental Health

A consistent workout regimen reduces stress and increases your mental well being. When you work out regularly, your body releases endorphins that enhance your mood. You have probably experienced these positive feelings after finishing a cardiovascular workout. You might also find that when you go for days or weeks of not exercising, your energy level decreases and your mood is not as heightened.

Sticking to a regular exercise regimen will keep you feeling revived both physically and mentally. When you exercise with consistency, your muscles will develop gradually and your mind will experience reduced levels of stress and greater relaxation.

Strengthen your bones and muscles. 

Regular exercise can help kids and teens build strong bones. Later in life, it can also slow the loss of bone density that comes with age. Doing muscle-strengthening activities can help you increase or maintain your muscle mass and strength.

Increase your chances of living longer. 

Studies show that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and some cancers.

We should make working out our daily habit to lead a happy, healthy and long life. Since we all know that the benefits of working out or exercising are enormous that is why it is absolutely necessary to incorporate working out in our daily lives.

Refrences:

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

https://www.skillsyouneed.com/ps/exercise.html

https://medlineplus.gov/benefitsofexercise.html

https://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx

Importance of Exercise

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

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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

  1. 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.
  2. 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.
  3. 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.
  4. 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.

Pre workout meals

Good nutrition can help your body perform better and recover faster after each workout.

Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize muscle damage. Fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better.Each macronutrient has a specific role before a workout. However, the ratio in which you need to consume them varies by the individual and type of exercise

Below is a brief look at the role of each macronutrient.

Carbs

Your muscles use the glucose from carbs for fuel.

Glycogen is the way the body processes and stores glucose, mainly in the liver and muscles.

For short- and high-intensity exercise, your glycogen stores are your muscles’ main source of energy (3Trusted Source).

But for longer exercises, the degree to which carbs are used depends on several factors. These include the intensity, type of training and your overall diet (3Trusted Source).

Your muscles’ glycogen stores are limited. As these stores become depleted, your output and intensity diminish (4Trusted Source, 5Trusted Source, 6).

Studies have consistently shown that carbs can increase glycogen stores and utilization while boosting carb oxidation during exercise (6, 7Trusted Source, 8Trusted Source).

Carb loading, which involves consuming a high-carb diet for 1–7 days, is a well-known method to maximize glycogen stores (7Trusted Source, 8Trusted Source).

Protein

Many studies have documented the potential of pre-workout protein consumption to improve athletic performance.

Eating protein (alone or with carbs) prior to exercise has been shown to increase muscle protein synthesis (9Trusted Source, 10Trusted Source, 11Trusted Source).

One study showed a positive anabolic response after participants consumed 20 grams of whey protein before exercise (9Trusted Source).

Other benefits of eating protein before exercise include:

Fat

While glycogen is used for short- and high-intensity bouts of exercise, fat is the source of fuel for longer and moderate-to-low-intensity exercise (14Trusted Source).

Some studies have investigated the effects of fat intake on athletic performance. However, these studies looked at high-fat diets over a long period, rather than prior to exercise (15Trusted Source, 16Trusted Source).

For example, one study showed how a four-week diet consisting of 40% fat increased endurance running times in healthy, trained runners (15Trusted Source).

TIMING

To maximize the results of your training, try to eat a complete meal containing carbs, protein and fat 2–3 hours before you exercise.However, in some cases, you may not be able to get in a full meal 2–3 hours before working out.In that case, then you can still eat a decent pre-workout meal. However, keep in mind that the sooner you eat before your workout, the smaller and simpler the meal should be.If you eat 45–60 minutes prior to your workout, choose foods that are simple to digest and contain mainly carbs and some protein.This will help prevent any stomach discomfort during exercis

How caffeine boosts your workout

Studies have shown that Caffeine benefit endurance performance, high-intensity exercise and power sports. There have been enumerable researches on the effectivness and safety of caffeine. It is the most studied supplement out there. Caffeine has health benefits, but the performance benefits are discussed in this article.

4 reasons why caffeine makes workouts better

1 – MORE ENERGY – the first reason why caffeine makes your workouts better is, it increases your energy levels. Here, energy means alertness. The way caffeine works in your brain is as a central nervous stimulator, it blocks certain receptors to increase the levels of adernaline, dopamine, epinephrine. The increased levels of epinephrine, dopamine and adernaline give you the drive and a little bit of euphoria. The “drive” that you get makes a large difference between a good workout and a bad workout.

2. MORE STRENGTH – the second reason why caffeine makes your workouts better is, it increases your muscle strength. The research on caffeine shows that “one dose” of caffeine before workout can have an effect on your strength and increase your strength immediately. One dose implies a high enough amount of caffeine, i.e 300mg or more. The main way it does this is by stimulating the nervous system. The nerves which activate muscle fibres, with the intake of caffeine now activate those muscle fibre’s with even more force . More force on muscle fibre’s equals more strength.

3. MORE ENDURANCE – the third reason why caffeine makes your workouts better is, it increases your endurance during workouts. There are several ways through which caffeine increases your endurance. The first way is, by increasing fat burning levels during workouts. This means that when you train with caffeine, you burn more fat.That spears muscle glycogen which means you have more energy later on in the workout, when you need it. Another way by which caffeine increases your endurance is by boosting nitric oxide levels. Research actually shows that caffeine can enhance vessel dilation. It makes your blood vessel’s wider, which ensures in greater blood flowing through muscles. More blood flowing through muscles delivers more oxygen and more nutrients, which indeed increase endurance during workouts

4. LESS MUSCLE PAIN – the fourth and final reason why caffeine makes your workouts better is, it decreases muscle pain during workout. Research actually shows that caffeine works better than ibuprofen for blunting your muscle pain during workouts. With less muscle pain, you can go off limits with your workout and hit those extra reps which wouldn’t be possible without caffeine. More reps equals better results.

Performance benefits research

In a research conducted by National Library of Medicine with the purpose of studying the duration of caffeine’s ergogenic effect and whether it differs between users and non users of the drug, where Twenty-one subjects (13 caffeine users and 8 nonusers) completed six randomized exercise rides to exhaustion at 80% of maximal oxygen consumption after ingesting either a placebo or 5 mg/kg of caffeine. Exercise to exhaustion was completed once per week at either 1, 3, or 6 hours after placebo or drug ingestion. 

 Exercise time to exhaustion differed between users and nonusers with the ergogenic effect being greater and lasting longer in nonusers.

In conclusion, both the duration and magnitude of the ergogenic effect that followed a 5 mg/kg dose of caffeine were greater in the nonusers compared with the users.

*ibuprofen – Ibuprofen is a medication in the nonsteroidal anti-inflammatory drug class that is used for treating pain, fever, and inflammation*

Health is wealth

Growing up you might have heard the term ‘Health is Wealth’, but its essential meaning is still not clear to most people. Generally, people confuse good health with being free of any kind of illnesses. While it may be part of the case, it is not entirely what good health is all about. In other words, to lead a healthy life, a person must be fit and fine both physically and mentally. For instance, if you are constantly eating junk food yet you do not have any disease, it does not make you healthy. You are not consuming healthy food which naturally means you are not healthy, just surviving. Therefore, to actually live and not merely survive, you need to have the basic essentials that make up for a healthy lifestyle.

Key Elements Of A Healthy Lifestyle

If you wish to acquire a healthy lifestyle, you will certainly have to make some changes in your life. Maintaining a healthy lifestyle demands consistent habits and disciplined life. There are various good habits that you can adopt like exercising regularly which will maintain your physical fitness. It also affects your mental health as when your appearance enhances, your confidence will automatically get boosted.

Further, it will prevent obesity and help you burn out extra fat from your body. After that, a balanced diet is of great importance. When you intake appropriate amounts of nutrition, vitamins, proteins, calories and more, your immune system will strengthen. This will, in turn, help you fight off diseases powerfully resultant in a disease-free life.

Above all, cleanliness plays a significant role in maintaining a healthy lifestyle. Your balanced diet and regular exercise will be completely useless if you live in an unhealthy environment. One must always maintain cleanliness in their surroundings so as to avoid the risk of catching communicable diseases

Benefits Of A Healthy Lifestyle

As it is clear by now, good health is a luxury which everyone wants but some of them cannot afford. This point itself states the importance of a healthy lifestyle. When a person leads a healthy lifestyle, he/she will be free from the tension of seeking medical attention every now and then.

On the contrary, if you have poor health, you will usually spend your time in a hospital and the bills will take away your mental peace. Therefore, a healthy lifestyle means you will be able to enjoy your life freely. Similarly, when you have a relaxed mind at all times, you will be able to keep your loved ones happy.

Moreover, a healthy lifestyle will push you to do better in life and motivate you to achieve higher targets. It usually happens that people who are extremely wealthy in terms of money often lack good health. This just proves that all the riches in the world will do you no good if there is an absence of a healthy lifestyle.

In short, a healthy life is the highest blessing which must not be taken for granted. It is truly the source of all happiness. Money may buy you all the luxuries in the world but it cannot buy you good health. You are solely responsible for that, so for your well-being and happiness, it is better to switch to a healthy lifestyle

Let’s go for a morning walk…

Now a days we are fully surrounded by psychological disorders, poor health, mental tension and many more problem. Today, our life has become a race where all of us are in a rush of doing one work or another.

So in this busy life there are few people, who care about their health more than their work or daily tasks. But we forgot, that if our health is not good, we will not be able to do anything. So, there are many ways in which you keep yourself healthy and morning walk is one of them.

A 30-min walk in the morning can change your life and improve your health a lot. A morning walk is your joints and heart and fresh air of the morning can help calm your nerves, improves your mood, keep your energetic and positive for the rest of the day.

There are many more benefits of morning walk:

  1. It lowers the risk of diabetes. According to research, a 30 min morning walk can help improve blood sugar control as well as aid the management of Type II diabetes.
  2. 30-minutea of morning walk can help in lowering blood pressure. It strengthen the heart and control blood pressure.
  3. Walking also elevate the heart rate and burn calories that are essential for weight loss.
  4. It helps in relieving arthritis pain and stiffness and provide energy. It also exercise the joints gently and strengthens them, along with improving bone density.
  5. It also reduces the risk of cancer. It helps to prevent ovarian, breast, kidney and cervical cancer.
  6. When you walk, oxygen and blood supply to the brain in accelerated and this lead to an enhancement in mental alertness, brain function and memory.
  7. It also improves blood circulation in the body and has wonderful effects on immune system. It also improves the supply of blood throughout the body. So 30-minutes walking a day strengthens your immune system and keeps you protected from various illnesses and serious disease.
  8. It makes your skin glow and lead to growth of healthy hair.

So as we can see , a 30-minutes walking can do wanders. So, take out 30- minutes from your daily busy life and go for a morning walk. It definitely make your life better.

Tips for Lockdown Workout

Most of us have trouble executing a proper exercise routine. Despite our failed attempts, we try our best to get back into shape. 

There are so many reasons to exercise. To remain fit and healthy. To have your mental health in perfect balance. Where the topic of mental health is concerned, exercise can help people during the trying times of stress and anxiety. At the same time, exercise can help elevate mood and attract peaceful sleep.

Hitting the gym was quite common before. But due to the lockdown blues, it’s best to fit a perfect schedule for a workout. 

Here are some useful tips for a perfect lockdown workout 

Morning time

The best time to get on the mat and shake your muscles is after the sunrise. When the mind is fresh, it becomes easy to concentrate on what one is eventually indulged into.

The beats

Exercising to the perfect beats makes thing a lot better. Don the hat of a ’house dancer’ where barely anyone watches over you. Shut the door of your bedroom and flow with the beats.

Proper attire

Whenever one is about to work out, make sure the clothes you put on the body is quite loose. Such clothes don’t seem to blend in with your sweat. In short, refrain from choosing outfits that will attract sweaty germs in the air. You can even opt for cotton vets or pants. 

Focus on the muscles

Working out during the lockdown can burst stress. To make things even more intriguing, focus on which part of the body you want to lose that extra fat.

Hydrate enough

90% of our bodies is made up of water. Working out during the summery monsoon increases our water intake. This steamy weather is meant to flush more thirst.

Maintain social distance at home at all times. Enjoy working out at the comfort of your homes. Without anyone hampering you, do your thing. Be occupied.