How to get fit and healthy

Do you want to improve your health and fitness? If so, then maintaining a healthy diet plan will help you achieve this. There are hundreds of “fitness foods”, “fitness drinks”, available in the market which will help you boost your body fitness, manage fat/muscle ratio and control your weight. The suggestions in this article may help you switch to a proper diet to maintain your fitness.

It is important to remember that there are 22 vitamins and minerals which are essential for the control of our weight and metabolism. The most important ones are: Vitamins B2, B3, B5, B6, Vitamin C, choline, and inositol, and minerals such as chromium, manganese and zinc. When you eat a wholesome meal and your overall diet is healthy, all of these go into your body in some form or the other.

Have omega 3 fatty acid food such as oily fish like salmon, tuna, mackerel etc at least twice a week. It protects your heart as they contain certain anti-inflammatory substances which help in preventing inflammation of the arteries.

Use olive oil while preparing salads as it reduces the ‘bad’ LDL cholesterol levels and thus helps in reducing the risk of heart disease and getting rid of excess weight as well.

Include nuts like walnuts and almonds in your diet, but in moderation. It will raise HDL (high density lipoprotein — the good cholesterol) levels in your body.

To reduce your hunger between meals, drink a lot of filtered water and frequently chew sugarless gum. It will greatly minimize the feeling of hunger and reduce the desire to snack.

Consume green leafy vegetables. These contain folate, a nutrient that reduces homocysteine levels (homocysteine is a molecule that’s a risk factor for cardiovascular disease).

Have green tea. A recent study proves that green tea could reduce body weight by increasing energy expenditure and oxidising fat.

In addition to consuming fewer calories, you have to indulge in some form of exercise as it burns off calories and increases the metabolism rate.

The food style that is adopted today is the main cause for belly fat. Almost 80 % of food contains fat, and the proportions of vitamins and proteins in the food are reduced. Work stress, family issues and health troubles are the other reasons. The belly fat may lead to diabetes, hypertension, cardiovascular problems and numerous other health problems collectively known as metabolic syndrome. Metabolic syndrome increases the risk of developing cardiovascular disease and Type 2 diabetes.

Doctors suggest that through a balanced, healthy diet and regular exercise, one can lose belly fat and reduce excess body weight.

Jeffrey Woods, a professor at the University of Illinois (U-I) led the study on belly fat along with his colleagues. Mice were given high-fat diet to induce obesity. An Illinois release on the study says that after six weeks, mice were assigned to either a sedentary group, an exercise group, a low-fat diet group, or a group that combined a low-fat diet with exercise for six or twelve weeks so the scientists could compare the effects in both the short and long term.

‘The surprise was that the combination of diet and exercise didn’t yield dramatically different and better results than diet or exercise alone,’ said Vicki Vieira, study co-author.

Woods said that it is a promising finding. ‘The benefits of exercise were apparent even if the animals were still eating a high-fat diet. That tells me that exercise could decrease or prevent these life-threatening diseases by reducing inflammation even when obesity is still present.’

He exclaimed about the exercise carried out by mice - ‘The good news is that this was a very modest exercise programme. The mice ran on a treadmill only about one-fourth of a mile five days a week. For humans, that would probably translate into walking 30 to 45 minutes a day five days a week,’ he noted.

Here we have listed the correct walking postures suggested by specialized doctors.

1. Extend inner knee
2. Touch the ground with your heel first
3. Keep walking in a straight line

Do this simple exercise regularly, and get rid of that extra fat. Lead a healthy life!

Self-improvement plays a major role in life. In infant stage, we do exercises like crawling, running which keeps us active through out the day. During childhood, we are not much pressurized with work. But as we grow, we are dumped with a lot of work.

The activities that made us energetic are reduced due to occupation of pressures like studies, work, in our life. In order to lead a healthy life, we need to be energetic throughout the day. Self-improvement will help you to accomplish this.

First learn to manage your time such that you have time for doing some physical activities. Exercise will help to clear the mind and produce essential chemicals necessary in life. If your mind is clear and body is active, you will complete your work effectively within scheduled time. So that you will get more time to spend with your family which is must to lead a healthy relationship which forms the basis of life.

Interacting with the world is the most effective way to burst out your pressure. Try to spend time with your family. Spending time doesn’t mean to have dinner together or watch favorite TV show. You should talk with your family and share your thoughts with them. Your partner can give right solutions for problems.

Most people are looking for an effective equipment to get in to shape and lose weight. One of the options to consider is buying an exercise ball. It is also known as ‘Swiss ball’ which is constructed using elastic soft PVC (polyvinyl chloride) of diameter 35 to 85 centimeters and filled with air. It allows you build your abs, obtain stronger core muscles and improve balance and flexibility of your body. In 1900’s, the fitness balls were used by physical therapists to address neurological disorders of their patients.

If you’re new to the exercise ball, this post will help you learn how to do a variety of advanced balance ball exercises. But keep in mind that before you get into the exercises it is better to consult your family doctor if you have any injuries or health problems and if it is safe for you to use this kind of equipment.

Just like any other exercise, you have to warm up before ball training.

Back extension

Place your ball under your hip with the knees straight and stabilize yourself with your hands. Then extend your left arm and your right leg simultaneously, hold them for two seconds, and return to the starting position. Repeat with the opposite arm and leg combination. Make sure that your head, neck, shoulders and back are in a straight position. This exercise helps you strengthen your lower back.

Abdominal rolls

Lie on the floor and bend your knees. Place the ball on your thighs and your hands on the ball. Lift your shoulder from the floor and roll the ball to the top of your knees, then go back to the starting position. Try to support your back as far as possible. It strengthens your abs and provides trunk stability.

Balanced pushups

Place your hands on top of the ball and your body should be at a 45-degree angle with the floor, by balancing yourself on the tips of your toes. Bend your elbows and lower your upper body to a few inches from the ball then push yourself back to the starting position. This exercise will improve your balance by strengthening and shaping up most important muscle groups in your body.

Seated wall roll

Stand with your back to a wall, feet shoulder-width apart, and place the ball between the wall and your lower back. Roll the ball along your back, until you come to a sitting position a few inches above the ground level. Rise slowly and return to the starting position. Seated wall roll will strengthen your leg muscles and back.

Elevated pushups

Place the front of your knees on the ball and your hands flat on the floor. Look down at the floor and lower your face to within a few inches of it, then go back to the starting position. It offers the benefits of weight lifting, stretching and cardio vascular training all in one exercise.

With life going at the rate it is, the number of people suffering from diseases like diabetes and heart problems is on the increase. Obesity is another factor of major concern. All of these have now extended their hands to children as well. It is not rare to find a case of juvenile diabetes, or find overweight kids.
Like we all know, exercise can do us a lot of good. Everybody needs exercise of some kind, to save us from the couch potatoes and the zombies that stare into computer screens all day long that we are becoming.

Since diabetes is sadly one of the more popular diseases, irrespective of age, let’s briefly look at some important information about it –

Diabetes is a disorder, where your body does not produce enough, or does not use insulin properly. Insulin is the hormone that converts all kinds of sugar that you consume, into energy. It may be caused as a result of stress, hypertension, poor diet, obesity, old age, heredity factors or a sedentary lifestyle, which is why it’s evidently on the increase. It can affect your eyes, your feet, your kidneys, but most importantly, if unchecked, you will have to completely change your lifestyle and perhaps let go of a lot of things that you love.

Below, we have listed for you some of the exercises you can do if you suffer from diabetes. It will help you keep healthy, feel good about yourself, and even help check increase in your problem. Also remember, that you cannot do all kinds of exercises when you are diabetic.

Walk for diabetes

It’s the best thing you can do. Even though each patient might need to follow a different kind of exercise pattern, walking does everyone good. Weave walking into your routine, do anywhere between 1 – 2 miles of brisk walking everyday.

Aerobics for diabetes

If you feel upto it, join an aerobic class, or try your gym. Jumping and dancing around with the right moves and stretches will make your heart beat faster, stretch your muscles and make you more active.

If your feet have been adversely affected, the above might not be good ideas. Stressing your feet out is the last thing you want to do. Rowing, cycling or swimming would be good exercise for diabetes patient.

It is imperative that no matter what kind of exercise you do, you warm up first. Do not jump to the exercise straight away, you are guaranteed to pull a muscle.

Don’t continue an exercise if it makes you uncomfortable in any way. Take care of your diet, and follow your doctor’s instructions. Your doctor is not your enemy, she is your friend, and she is only restricting you for your own good. Each person might need specific kind of exercise, as mentioned before, so make sure you talk to your doctor about it as well.

There is a risk of injury with any type of physical activity. Prevention is much better than cure; by following these tips, you can reduce the risk of exercise injury and continue to gain health and fitness benefits.

• If you are feeling dizzy, feeling pains in joints and muscles, pain in the chest and shoulders, you should stop exercise and consult your healthcare professional.

• Have a medical checkup before doing a new exercise program as any new activity can stress your body. If you have diagnosed heart diseases or other conditions, you should modify your exercise accordingly. Follow your doctor’s advice in order to prevent any health problems.

• Before doing exercise, a proper, gradual warm up like jogging, walking or simply doing your regular activity is must. Warm up is the best way to avoid injury and prepare your body for any physical exercise.

• A good pair of shoes is vital to prevent injuries, provide support and absorb shock. You can select shoes based on your workout.

• Stay away from clothing that is tight and restricts your movements. You should be able to move freely.

• Drink enough water - Your body should be well hydrated before doing any workouts.

• Wipe the exercise equipments with disinfectant sprays provided by the gym, before and after use. Try to wash your hands thoroughly before and after exercise. It helps you avoid germs at the gym.

• Towards the end of an exercise session you will often feel that some of your muscles feel very sore. Decrease the intensity of your workout to avoid muscle injury.

• Lack of flexibility is a major cause for muscle strains, sprains and tendonitis, particularly for older people. For this reason, it is important to stretch after exercise.

There are loads of different types of exercise equipment available in the market today. Some are used to build up specific parts of the body while others are used to enhance muscle strength. It’s important to understand the purpose of specific equipment before you order them.

Here are five very effective exercise equipment and their uses.

Treadmill:
A treadmill is the most popular exercise equipment which consists of a continuous moving belt on which a person can walk or jog while remaining in one place. It can be used by runners training for marathons or by the average person for fitness routines. Use a treadmill to feel and look better, and you’ll get a safe and effective aerobic workout as well.

Elliptical Trainer:
An elliptical trainer is a stationary exercise machine which provides an excellent cardiovascular workout with a great amount of efficiency. With an elliptical trainer your feet never leave the surface of the machine, which means you can get a low impact workout. It allows you to work out for a longer period and avoid unnecessary pain. An elliptical trainer is very popular in health clubs, gyms and is also a great choice for home exercise.

Stair climber:
A stair climber is a great machine which helps you strengthen your leg muscles / thighs and burn more calories. It has stairs that move on a belt, and hand rails. You can use the machine by standing on the steps and holding lightly onto the hand rails. As the stairs start to move you have to keep up by stepping up onto the next stair. It not only helps you tone your lower body muscles, but also improves your level of energy and your sense of balance as well.

Rowing machine:
A rowing machine gives you a full body workout. With proper technique, rowing will work all the major muscle groups of the core, arms and legs in a well balanced manner.

Exercise bike:
It is alternatively referred to as stationary bicycle, indoor bike or studio cycle. Exercise bikes are proven to be effective in burning calories, raising the heart rate and developing aerobic capacity while limiting the impact on knees and leg joints. Its main advantage is that you can use it almost anywhere. Whether you’re in front of the TV, listening to music or reading a book, an exercise bike allows you to squeeze in an effective home workout.

Depression is something that no one can really prevent as such. It can come to you at any age in your life. Work, home, and our daily life will usually induce us to worry about absolutely everything. Depression may also come from the results of unexpected events in life, like the death of a close family member, a painful breakup etc. According to a recent study, more than 50% of the world’s population is suffering from depression.

If you can’t sleep well, or concentrate at work, or find that you can’t control negative thoughts, then there is a possibility that you are suffering from depression. Well, if you recognize the symptoms of depression in yourself, it is important that you get appropriate treatment to get rid of it. Exercise is one of the most effective ways to treat depression.

Exercise like walking may give you the chance to meet or socialize with others. Try to take at least 30 minutes off to exercise,  at least three to five days a week as it will significantly decrease depression. Remember, it also makes you feel better about your appearance.

A recent study has proven that exercise can reduce depression symptoms like sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness.

Regular exercise helps reduce levels of the stress hormones, boost self esteem, and improve sleep. Some examples of moderate exercise are biking, dancing, gardening, swimming, playing tennis, yoga etc.

Additional tips: Apart from exercise you can undergo psychological treatment to cure depression.

Psychological treatments include: Supportive counseling, analytic psychotherapy, cognitive behavioral therapy (CBT), and cognitive analytic therapy. Treatment can be provided by a specially trained mental-health professional. Remember the length of treatment will vary, according to the severity of the depression.

Lastly, if you have figured that you are depressed, it’s not something to get more depressed about. It can happen to anyone, and there are easy ways out of it.