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How Do You Do Yoga Exercises For Breathing At Home?

yoga exercises for breathing

There are several yoga exercises for breathing. Before you want to exercise yoga breathing or Pranayama, you have to know how to do it. There are numerous benefits of yoga exercise, and it is not only beneficial for the body but also for the mind. So, why are you waiting for? Let’s start.

How Do You Do Basic Yoga breathing Exercises?

You can do it at any time and anywhere. It will be better if you can close your eyes then observe your breathing. Feel the sensation as you inhale and exhale. The air entering your nose and with the exhalation, comes out of your nose. Don’t be hasty. Be calm.

At first, start lightly, then slowly take a deep breath.  

After two to three minutes, you will be more conscious as if you do not have the body; only the mind exists. At first, it may appear a little challenging, but you will get remarkable experience if you practice regularly. 

Your deep and quiet breath will fill your lungs and body; you will be anger-free and anxiety-free.

Practice Yoga Exercises Regularly

So be peaceful.

There is also several other magic in this breathing, but those things you have to discover yourself. So why are you waiting? Start this magical and super easy basic breathing.   

What Are the Best Yoga Exercises for Breathing?

If you can practice yoga regularly, it will help you protect and invigorate the inside and the outside of your body. It will also take care of your mind, make you happy and blissful.  

There are several steps and techniques for yoga exercises for breathing. All are beneficial for your body.  

1. Ujjayi Pranayama or Victorious Breath or Ocean Breath

When you exercise this breathing method, you will sound like ocean waves. To exercise this method, first, you have to sit erect but relaxed. Then keep your hand on your knee. Take a breath through the nose and release through the mouth. It will be better if you close your eyes. Feel every breath. 

After some time, you will start to feel light and comfortable. There will be a sound like the ocean-wave. You will feel calm. This breathing method is excellent for both body and mind.

If you practice regularly, you will be able to communicate with your inner self.

2. Seeta Kari or Cooling Breath Exercise for Breathing

Practice this technique when you need to be cooled. It will make you calmer, dissolve your anger, and helps you to lower your body temperature.  

To practice this technique, you have to first sit in a quiet and comfortable place. Then close your eyes. Then close your teeth row but keep a distance between the lips. Take a deep breath through your mouth. When taking a breath, open your teeth row. Then do the exhaling operation through your nose.  

Do this for 10 to 12 minutes regularly. Be assured that you will feel more alive.  

3. Anuloma Viloma Pranayama or Alternate Nostril Breathing 

This Yoga exercise for breathing method is excellent for your nervous system. It is also helpful for your heart and lungs and proved beneficial for high blood pressure patients.  

First, sit in a comfortable place in a relaxed posture. Then bring your right in front of your face and make a fist. Then extend your thumb and ring finger. With your ring finger, close your left nostril and breath through your right nostril. After that, with your thumb, close your right nostril and open your left nostril. Exhale through your left nostril. Then inhale through the left nostril. Repeat this process 5 to 6 times.  

4. Kumbhaka Pranayama or Breath Retention 

Usually, when we breathe, we may not get the best performance from our lungs. We can solve this problem with this Kumbhaka Pranayama. It will expand the lungs’ capacity and helps you to take a deeper breath.  

Sit in a comfortable position. Take a breath and hold the breath for 8 to 10 seconds. Then do not exhale but take another breath and hold the breath as long as you can. Then exhale.

Final Thoughts

When doing yoga exercises for breathing, you should be steady and patient.

Yoga or Meditation for breathing

So, do not be hasty, and you will get the result. These techniques usually do not have any harmful side effects, but if you face any problem, don’t delay, take advice from an expert. 

Changing Lifestyle To Be Healthier: Live The Life You Desire

Changing Lifestyle To Be Healthier

All of us struggle with bad or unhealthy habits from time to time, it is nothing to be ashamed of. Challenge yourself to become healthier so that you can live the life you want. It’s worth changing your lifestyle to be healthier in 2021!

How Changing Lifestyle Can Make You Healthier? 

It is easy to fall into a slump during these unprecedented times, and considering a change of lifestyle to be healthier is a common occurrence in such situations. Even in a “normal” world where everything should go as planned, we are hit with curveballs. 

When we deal with unexpected setbacks in life we sometimes resort to unhealthy coping mechanisms like overeating, consuming mind-altering substances, or being sedentary for long periods of time due to anxiety and depression. 

We will look at some ways to remove the negative triggers around you so that you can make some lasting changes that will affect you positively.  The small choices that we make every day all lead up to big changes in the long run. It’s like doing a few pieces of a jigsaw puzzle every day.  Eventually, you will end up with a finished puzzle and you can set a new goal!

What Are the Major Lifestyle Changes To Be Healthier in 2021?

Major Lifestyle Changes To Be Healthier

1. Dietary Changes That Are Easy To Incorporate

While it may not be feasible, or sustainable, to overhaul your daily meal plan (or lack thereof) there are a few small things that you can do that are easy to the add-in. Here are a few small ways to have a more health-conscious diet:

  • Add in healthy foods. Even if you’re still eating a sandwich with potato chips at lunch, try adding an extra handful of lettuce to that sandwich. 
  • Make healthy eating easier by prepping your weekly meals on a weekend day.

    Benjamin Franklin once said, “If you fail to plan, you are planning to fail.” 

  • Remove the negative triggers in your daily life. If you have a candy dish on your desk, remove it and put the candy in a cupboard where it’s out of sight.  Try using a food-safe to keep your treats locked for a certain or indefinite amount of time.  
  • Take some basic vitamins.  When you get enough vitamin D and calcium you help make your body a place where healthy interactions can happen.  These are universal minerals for the body that everyone needs. Some sources of calcium and vitamin D include: 
    • Salmon, tuna, sardines, mackerel, and shrimp
    • Egg yolks
    • Beef liver
    • Mushrooms
    • Cod and fish liver oils
    • Foods with added vitamin D, such as milk and some cereals, yogurts, and orange juice

2. Maintain A Healthy Weight

When you choose to manage your weight you set yourself up for having more energy and clarity of mind to live life to the fullest. Being physically active is key in this, along with following some of the nutrition suggestions above. 

A healthy weight is not only about body shape or your looks, it helps you to stay present-minded.  Meditation and mindfulness can also help you stay grounded at the moment.  It puts life in perspective. 

When you challenge yourself with fitness goals you are also teaching your brain that it’s fun and rewarding to meet your goals!  While you work off stress through physical activity you are giving your heart and mind a way to let go of the weight of the day.  Working out boosts your endorphins and helps you feel good so that you can cope with the pressure you may be experiencing. 

3. Don’t Smoke

Don’t SmokeSmoking may feel good at the moment, but it can cause major issues down the line. Choosing to smoke cigarettes or other tobacco products presents the following health risks:

  • Increased risk of stroke
  • Increased risk of heart attack
  • Development of lung cancer
  • Damaged blood vessels
  • Reduced blood flow to skin and legs
  • Low birthweight
  • Ectopic pregnancies

Quitting smoking reduces your health risks on all levels and can add years to your life.  A better quality of life awaits you on the other side of the ashtray. 

4. Plan With Goals

Whichever choices you decide to fit into your daily routine for a healthier lifestyle be sure that you make a plan. Plotting out your path to your health goals is one of the best ways to keep yourself accountable.  There are going to be some times when a cupcake sounds better than carrot sticks for a snack and having a solid plan can keep you on track.

As we all deal with unexpected setbacks in life we can take comfort in some of these wise words about making a plan. 

“Unless commitment is made, there are only promises and hopes; but no plans.” – Peter F. Drucker

5. Exercise Regularly

Regular physical activity

There is no alternative to regular physical activity. According to American Cancer Society guidelines, exercising regularly can help you lower the risk of numerous types of cancers. When you exercise regularly and stay active physically, it acts in a range of different ways to have an effect on the risk of cancer. Exercising physically on a regular basis helps you maintain a healthy weight and reduce the risk of any types of chronic diseases.

Final Thoughts

Changing lifestyle to be healthier is an admirable decision. Making viable changes is crucial and that means deciding to alter small things slowly.  Large changes are hard to make last long term, and what you want in order to get the most benefits, is little and effective amendments to everyday actions.

How To Stay Focused, Get Rid of Distractions, and Improve Concentration?

How To Stay Focused

When you are working towards a goal one will inevitably end up asking oneself how to stay focused and concentrate until that objective has been reached. Keeping yourself anchored can be a quick way to bring some productivity back into your life.  If you feel like you’re in a slump, it may be time to change things up. 

How Can I Train My Brain to Stay Focused?

It may sound difficult to get rid of distractions and get down to tackling your to-do list.  However, there are tried and true strategies to improve concentration and help you reach your goals. 

There are even ways to train your brain to be better at keeping centered on your intentions, no matter what they are. Staying motivated will rely heavily on your ability to focus on the task at hand while still maintaining your vision of the overall big picture. 

Simply telling yourself to focus, particularly when the task at hand is a boring one for you, may not do the trick all by itself.  However, we can all probably agree that the skill of centering your attention to tackle the items in front of you is something we all covet from time to time. 

Fret not, though.  There is light at the end of this tunnel! If you need some ideas and assistance in this arena, try some or all of these options.

How To Stay Focused?

Staying focused

1. Get Rid Of Distractions

We all know ourselves.  You may find yourself losing hours of time if you don’t avoid social media or you may get lost in a television show that was just supposed to be playing in the background.  Maybe you’ve found yourself typing the words of the song you were listening to instead of writing that research report?  

Putting down your phone and setting it to silent is a great way to allow yourself the time and space your brain needs.  The human brain, despite many popular beliefs, is not really built to multitask very well. That is why the choice to make a proper routine can take you far in executing your vision.  

When you set up a daily schedule and make time for each undertaking to be completed individually, you will end up getting to the finish line quicker. One way of setting up your schedule for success is called time blocking and is very similar to compartmentalizing. This sets aside time for everything in your schedule from eating breakfast to making your calls to answering emails and working out.

2. The Pomodoro Technique

This is another method of time management that results in high productivity and reduces distractions significantly. By use of a timer, the day is broken up into short working intervals, typically 25 minutes as this is a technique developed by Francesco Cirillo who used a tomato (in Italian, Pomodoro) timer during college to complete his work quickly and effectively.

Setting up a timetable and working in these smaller time chunks makes it easier for your brain to focus sharply on the immediate item your finishing.

3. Improve Your Physical Health To Improve Concentration 

Making the decision to be more mindful about your surroundings usually results in marketing improvement in concentration and the ability to remove inattention from your day. Some of the best ways to easily level up your health are as follows:

  • Get enough sleep so you can be fresh and focused each day
  • Make time for exercise in your life even it’s only a walk around the block to clear your head
  • Try meditation to give your mind the space it needs to work out problems
  • Do concentration exercises with a brain training app on your phone

Fuel your body with proper nutrition and healthy food choices that give you all the minerals you need to succeed.

Staying motivated

4. Learn to Set Goals

When we decide on something that we want to achieve, it sets the brain in motion. The human brain is a problem solving machine that often works even when we are at rest or sleeping. Setting a goal is like a trigger for your mind to start building a path and attracting the things you need to get there. 

One of the most important, and often skipped, steps in grounding your intentions is writing it down.  Using your hand and seeing your chosen objective written out in your handwriting solidifies it as something that is real and tangible. It turns that idea floating around in space into something that is attainable. 

Take the time to really flesh out your desire so that your brain can start to build a path, to set the building blocks in motion.  Keeping this written down a goal, and writing it down again every day, helps to improve concentration, in the same way, writing lines on the chalkboard does. Repetition is your friend, there is a reason that your parents told you to take your jacket when it was going to be chilly outside and you remember those things constantly repeated by your parents because they are grounded into your memory banks by retelling and echoing. 

Staying Focused on Your Why

The best way for you to figure out how to stay focused is to start with your reason for wanting to reach your goal. Are you doing this because you want to build a better life for your kids?  Do you have a goal set up to reach so that you can retire in a certain place or at a certain point in your life?  Is there something on the other side of that hedge that you want to experience?  Remember why you started on this project or plan to begin with and you will always find your way back to a place of clearly focused intent.

How to Know How Much Is Too Much Exercise

Too Much Exercise

How much is too much exercise? Well, you need to know before you embark on your workout plan. While physical activity has been known to do the body lots of good, there is such a thing as overdoing it, and that comes with certain consequences.

How Much Is Too Much Exercise?

To date, most people consider it silly when they hear people ask how much is too much when working out. What they don’t know is there’s a medically recommended amount for everyone. 

According to the Center for Disease Prevention and Control, adults require about 5 hours of moderate physical activity or about 2.5 hours of intense exercising weekly. And in some cases, a combination of both also works. However, lots of people are exceeding this requirement, and research has shown that such does not help your body at all.

Signs You’re Exercising Too Much

How Much Is Too Much Exercise


You may have, like others before you, wondered how much is enough exercise. To be sure, look out for these signs;

1. You’re Less Motivated

The urge to get fit pushed you to become more physically active, but when you overdo it, you tend to feel less excited about it. This is further promoted by excessive fatigue and sleep disturbances.

2. You’re Extremely Irritable

Due to improper sleep patterns caused by numerous over-exercising factors like dropping energy levels, soreness, and fatigue; you may become more agitated, snapping at those around you often.

3. You’ve Hit A Plateau

When you work out, your body experiences a gradual growth in muscle strength and tone, agility, speed, and reflexes. But with too much exercising, your body reaches a stage where it cannot develop beyond a point in these areas and does it too soon as well.

4. You’re Having Trouble Sleeping

Cortisol is your body’s stress hormone and is responsible for controlling mood, fear, and motivation. When you work out, your body releases this hormone to stimulate more energy release. And before going to sleep, your body’s cortisol level is supposed to be low, as you’re at calm. However, excessive exercise can increase your cortisol levels, and by sleep time, the levels will remain disturbingly high, causing anxiety and sleep disturbances.

5. Your Muscle Soreness Is Prolonged

A bit of muscle soreness is expected after physical activity, especially for older people and those who run intense exercises. But with over-exercising, the body muscles experience constant strain and little recovery time. The result is nagging muscle aches that can last for up to 3 days.

6. You’re Losing More Weight

Exercising on a regular level contributes to gradual weight loss, which is why it’s recommended for those who are obese. However, too much working-out can cause the body to lose more weight than planned. This is because the body’s under pressure to burn more calories.

7. You Get Tired Easily

Fatigue comes with regular physical activity and tends to go away after a few minutes of rest. Excessive workouts, on the other hand, tire and strains the muscles and joints, and the result is a body that gradually gets weaker.

too much exercising

What Are the Effects of Over Exercising?

When you over-exercise, your body goes through a constant push beyond its limits and is not allowed to properly recover. In summary, below are a few effects:

How to Prevent the Chances of Too Much Exercise


Generally, and according to experts, the average person isn’t running enough physical activities to worry about over-exercising. But to be safe, there are steps you can take to put your mind at rest.

  1. When planning a training schedule, variety is key. Alternate between low and high-intensity activities in your weekly calendar. This way, you never expose your body to too much strain and it gets time to recover.
  2. Intense exercisers should consider taking a break after 4-6 weeks of working out. And whether during rest or after a workout, make sure to cater for sore muscles with muscle recovery procedures.
  3. Stretching and flexibility exercises are also important, so include Pilates or Yoga in your sessions and warm downs.
  4. Drink lots of fluids both during and after physical activities. This should include fluids rich in potassium and electrolytes, like coconut water, fruit drinks, smoothies, and sports drinks.
  5. Never look down on the importance of sleep. A recommended 7-8 hours of night’s sleep is great for proper body and mind recovery after exercises. A bit of daytime snooze isn’t so bad either.

Final Thoughts

Are you still wondering how much is too much exercise? I doubt it! With the information in this article, I’m sure can now monitor your physical activities and never such errors. Remember also, that while avoiding too much exercise is good, not being active enough is worse.

How To Stay Motivated To Reach Your Goals In 2021

How to stay motivated

A lack of motivation can halt even the most dedicated team of professionals.  Keeping motivation up and maintaining it through unknown changes is attainable if you have a few tricks up your sleeve. 

The question of how to stay motivated has long plagued the minds of the human race whether trying to complete a needlepoint project, open a business or complete a puzzle. There is a myriad of books, videos, courses, systems, and coaching platforms that will tell you the many ways that many people achieved success.  

The truth is, the way that you specifically take care of yourself to stay motivated is as unique as your fingerprint. Stop comparing yourself to others, that’s the first step.  Your version of success is going to be different from everyone else’s so it only makes sense that your methods of staying motivated to get there would be different as well. 

Even though the motivational tactics that you use will be particular to you and your lifestyle, there are overall motivational principles that ring true at every level. We’ll look at how holding yourself accountable regardless of the concepts in this article is at the foundation for those who are continually reaching their goals.

How To Stay Motivated To Reach Your Goals In 2021

Lack Of Motivation

Kick a Lack of Motivation to the Curb 

We know it can be tough to think positively every minute of the day. Don’t be so hard on yourself.  Part of choosing to take care of yourself is allowing oneself to be human and have imperfections.  

“People often say that motivation doesn’t last. Well, neither does bathing, that’s why we recommend it daily.” – Zig Ziglar

Don’t sweat the small stuff and use these keys of motivation to stay on track:

  • Set goals and visualize them in detail. You need a destination before you plan the journey so be as detailed as possible about your goal and when you want to achieve it.  Defining your dream and goals is the platform for staying motivated to get there.
  • Find your “whys.” You may sit down and decide to meditate, or talk with a spouse or loved one about what’s most important to you, but take some time to be introspective and figure out why it is that you want to achieve your goal.  What does the outcome of achieving the goal do for you, how does it change your life? 
  • Make a schedule. If you decide that you want to lose weight and that a consistent workout is part of that, then put it on your calendar and work out every day that is on your schedule. If it relies on meal prep for proper nutrition then set your meal prep days in your schedule the same way. Keep to your schedule and get a little bit done towards your goal every day. 
  • Reward yourself.  Break your big goal down into smaller steps as you plan your path to get there and remember to celebrate your wins.  Whether it’s jelly beans, a spa day, or a binge of your favorite show – treat yourself!  Video games use the brain’s reward system to addict you and keep you coming back to swipe more candy pieces, why not use that natural system to your advantage!

Find Some Mentors

Find Some Mentors

Part of holding yourself accountable to reach your goals is sharing them.  While it may seem to be second nature to share these dreams with your friends and family, a more supportive option might be to share your vision with mentors. 

Surrounding yourself with people who have already achieved the goal that you want to reach is a great way to get advice, support, and help when you need it.  These people are likely to lift you up when you hit a set back.  They can share their experience, giving you a fast track via beneficial knowledge. 

Finding the right mentor for you can be a priceless factor in reaching your goals and maintaining motivation. The guidance of someone who’s been there and done that is invaluable and incalculable. 

Final Thoughts: How Can You Stay Motivated?

Ultimately, motivation is something that comes from within.  This is why you hear many motivational professionals stating that you must find the thing that you really want to do and are passionate about.  It’s hard to stay motivated to start a mobile food truck if you don’t have a passion for cooking. 

“Start where you are. Use what you have. Do what you can.” -Arthur Ashe

Listen to your inner self and go back to your reasons for wanting to achieve your goals in the first place.  Your why is always going to be your number one answer to how to stay motivated

How To Build Self Esteem And Confidence?

How to build self-esteem and confidence

How to build self-esteem and confidence? Do you want to improve your confidence and self-esteem? Are you willing to break the wall of fear and achieve what you want? 

Well, the fear of failure is the only thing that can stop us to pursue our dreams. This fear could be due to a lack of self-esteem and confidence. It’s something we all face at any stage of life to some degree. We must break the wall of fear and come out of this to achieve our goals. Most of us consider self-esteem and confidence are interchangeable but there is a fine line of demarcation. Self-esteem is your opinion about yourself and if you believe in yourself that would be your self-confidence. All of us need to learn and understand the strategies to build self-esteem and confidence.

“If you do not value yourself in the first place, you should not expect other people to value you.”

What Are the Causes of Low Self Esteem and Poor Self Confidence?

Our parents, teachers, siblings, friends, and media can affect us in either a positive or negative manner. Such problems mostly arise in childhood which could be due to stressful life events such as the death of someone close to you and divorce, trauma, or abuse. Parenting style is also an important factor in this scenario. If you compare your child with others or always disrespect in front of other family members, that would be trouble in a long run for your child.

Facts and Figure

  • It has been reported that approximately 70% of the girls believe that they are not good enough in terms of their performance, looks, and relationships. 
  • Studies suggested that girls have four times more negativity to regret at the end when they are allowed to take part in sports or other activities with boys.

Low Self-Esteem and Lack of Confidence

What Are the Characteristics of Low Self-Esteem and Lack of Confidence?

In general, a person with low self-esteem and poor confidence:

  • Get too personal, when someone criticizes constructively. That could be in a job, place or your educational or training institute. 
  • Not able to give an opinion during any kind of conversation.
  • Changing decisions very quickly even on small things. Such as what food to eat and what kind of clothes to buy. 
  • Always ready to get involved in negative discussion very easily. 
  • Look at other’s achievements and pay more attention to such people.
  • Self-blame even on small mistakes.
  • Poorly handle if someone gives a good compliment.

How Low Self-Esteem and Lack of Confidence Impact the Quality of Your Life?

Poor confidence and low self-esteem can reduce your quality of life in such a way:

  • They may avoid challenges.
  • Such people always doubt their abilities.
  • Neglect themselves and give poor attention to personal care.
  • Always face relationship problems.
  • Try to become a fine liner to be a perfectionist.
  • Over-stretch themselves in every unnecessary task.
  • Aggravate mental health problems.
  • Self-harming attitudes such as drug abuse, too much alcohol, and attempt suicide.

How to Build Self Esteem and Confidence? 

It’s not easy to improve self-esteem and confidence in yourself, especially when people put you down. In this challenging world of life and business, we have to learn and build up our confidence and self-esteem. 

Self Confidence

Let me share some tips that will help you to boost your self-esteem and self-confidence.

1. Count Your Blessings

You have to develop a list of your strengths, attributes, qualities, and achievements. Keep this list in your pocket or drawer or any safe place. Try to read it every morning before starting your day. 

2. Achieve Your Goals

Try to focus on your goals and targets rather than measure yourself against someone else’s. The key advantage of this habit is to save your time and build your attention and focus. 

3. Celebrate

Yahoo… For what? For every small achievement. Your small victories always boost your self-confidence and improve self-esteem. Let me tell you one more thing, not only just enjoy your attainments but also celebrate other’s success. 

4. Take Care of Yourself

Do you know? Who plays the most important role in your life? The answer is “You”. Spend some time on your own, eat a healthy diet, adopt a healthy lifestyle, exercise regularly, pay high attention to your physical health, mental health and personal hygiene, meditation, enough sleep and do what makes you happy.

“Self-care is the best gift you offer to yourself.”

5. Positivity Is Contagious

Remember, positivity is contagious same as your smile. Try to avoid negative people and their vibes. In case of any failure instead of saying, I failed or didn’t perform well, you just need to learn and then move forward.

6. Practice Assertiveness

Assertiveness is an interpersonal skill that allows you to stand confidently for yourself without humiliating other’s opinions. You must respect other’s view and their needs. You have to give your viewpoint without being aggressive and passive. This is the way to get what you want from others. 

7. Take Risk and Challenge Yourself

Without getting involved in a condition that stretches you, it’s very difficult to bring your potential outside. But, it needs your patience, sacrifices, and time. To boost your confidence and self-esteem, you should come out of your comfort zone and challenge yourself.

8. Setting Healthy Boundaries

A general concept about people with low esteem, they always say “yes” without giving their opinion. It’s very important to improve your self-esteem by setting a realistic boundary. You must have an idea where you have to say “yes” and when you need to say “no”. 

Final Thought

Boosting self-esteem and confidence is a process and not a single event or point you get to in one step. Start building your esteem with small footstep today with these tips and soon you will achieve your targets and feel more confident.

Benefits of Healthy Eating: Understanding the Macro and Micro Nutrients

Benefits of Healthy Eating

Protecting your health from major and minor illnesses is one of the key benefits of healthy eating. The scientific relationship between food and health has been well documented. People consume foods and beverages that have a profound impact on their health. Evidence suggested that a healthy lifestyle, following good healthy eating can benefit people to guard them against chronic and long-term ailments throughout life.

To avoid an unhealthy lifestyle, energy intake should be balanced with energy expenditure.

Why Should You Eat Healthily?

  • Researchers reported that eating healthy food can affect all your body cells and improve mental health including physical performance. 
  • According to the World Health Organization, healthy eating will not only prevent malnutrition and its related complications but also non-communicable diseases such as diabetes, stroke, heart diseases, and cancer.
  • Studies have shown that a limited intake of salt (less than 5 grams per day) and free sugars (less than 10% of total energy intake) could be better choices for a healthy life.

Core Elements for a Healthy and Beneficial Eating Plan

Key elements that make up a healthy eating pattern includes

  • Fruits & Grains
  • Vegetables include all types such as green, orange, and red, lentils, starchy, and others.
  • Protein foods include seafood, eggs, poultry, seeds, nuts, and soy products. 
  • Dairy products include fat-free or low-fat milk, cheese, and yogurt.
  • Oils include food and vegetable oil.

Understanding the Macro and Micronutrients

Macronutrients Include;

    • Carbohydrates: It provides 4 calories per gram. Sources include fruits, juices, all starchy foods, sugar, and some dairy products.
    • Proteins: It also provides 4 calories per gram. Sources include meat, eggs, fish, and legumes.
    • Fats: It provides 9 calories per gram. Sources include seeds, nuts, cheese, butter, and oily fish.


They always require in small amounts. The most common important minerals and vitamins include magnesium, calcium, potassium, iron, and all vitamins (A, B, C, D, E, and K).

Eating healthy diet

How to Reap the Benefits of Healthy Eating?

1. Say no to Obesity

Approximately 70% of Americans are overweight or obese. Processed food usually contains a greater amount of calories in comparison with healthy foods such as fruits, vegetables, and beans. A fiber diet is mainly important to maintain body weight within the range. Five to ten percent reduction in body weight may lower your blood sugar level, cholesterol, and blood pressure. Eating healthy food contributes to maintaining an optimum bodyweight that eventually prevents the occurrence of chronic illnesses. Such as

  • Cardiac problems
  • Diabetes
  • Health issues related to the bone
  • Some cancers

2. Mental Health

The food that contains a high glycemic load may aggravate the symptoms related to mental illness such as depression and anxiety. Such foods include biscuits, cake, and white bread. Low glycemic food i.e. fruits and vegetables would be a good choice to improve your mental health and overall quality of life. 

3. Improve Cognitive Function

Eating healthy diet benefits you by improving your mental capacity and cognitive functions. Your performance and daily routine depend on mental alertness, focus, and concentration. Antioxidants play a significant role to prevent the damage of brain cells and such antioxidants are abundantly found in fruits and leafy greens.

4. Mood Elevation

A healthy diet contains tryptophan such as fish and yogurt are associated with mood elevation because this tryptophan will be converted into serotonin. Increased level of serotonin in the brain is linked with improved mood.

5. Healthy Heart

Cardiac problems are the leading cause of death in the United States of America and almost 50% of the US population live with heart problems. It has been reported that most cardiac problems can be prevented by adopting a healthy lifestyle and nutritional diet. According to the American Heart Association, a fiber diet helps to improve blood cholesterol and reduces the risk of obesity, diabetes, and stroke.

6. Lowers the Cancer Risk

The presence of free radicals in the body could be the reason to induce the risk of cancer. Antioxidant-rich food prevents the formation of free radical and ultimately protect the cells to damage. This mechanism of antioxidants can reduce the risk to develop cancerous cells in the body. Fruits and vegetables containing Vitamin A, C, and E, lycopene, and beta-carotene can act as antioxidants. 

7. Improve Diabetes

Control your blood sugar level is the key to improve your diabetes. To prevent and manage the diabetic condition is one of the greatest benefits of healthy eating. According to the American Diabetes Association, a beneficial diet for people with diabetes is as follows;

  • Green leafy vegetables
  • Fatty fish
  • Whole grain
  • Beans
  • Walnuts
  • Citrus fruits
  • Probiotic yogurt

“Good food choices are like good investments.”

8. Prevent Osteoporosis

A calcium and magnesium-rich diet can improve your bone health and reduce the risk of osteoporosis. Calcium-enriched foods include broccoli, cabbage, legumes, low-fat dairy products, and cauliflower. The best sources to provide optimum magnesium quantity are green vegetables, whole grain, seeds, and nuts.

Final Thoughts

Your health must be your topmost priority. Be careful, your energy intake should be balanced with energy expenditure. Avoid processed/canned food and make your diet plan in such a way to incorporate all the key ingredients required for better health.

How Proper Nutrition Improves a Person’s Mental Alertness? Dr. Omair

Proper Nutrition Improves a Person's Mental Alertness

How proper nutrition improves a person’s mental alertness? What is proper nutrition and how does it affect the functions of the mind?  Explore the way that nutrients and what you put in your body shape your everyday thoughts. 

In this article, we will discuss the effectiveness of proper nutrition in improving a person’s mental alertness.

Nutrition is the source of nutrients that plays a vital role in improving one’s mental health.

However, not everyone fully grasps the importance of nutrition beyond the surface.

What Is Proper Nutrition?

How Does Proper Nutrition Improve a Person's Mental Alertness?


Proper nutrition is defined as consuming vital nutrients for healthy living. The exact nutritional requirement differs from person to person. According to experts’ opinions, 80% of a healthy functioning body can be acquired through proper nutrition.  The rest, that remaining twenty percent, depends greatly on genetics and physical activity.  

Recent guidelines suggested by the WHO confirm that a healthy diet includes a variety of fruits, vegetables, legumes, nuts, and whole grains. The human brain is a principal organ that controls various functions of the body such as limb movement, vision, taste, and emotions. Improper consumption of nutrients could have a negative effect on the brain’s ability to perform such functions. 

It is worth mentioning that proper nutrition is not only about healthy eating, but it is also about the exclusion of unhealthy, heavily processed foods.

Eventually, a combination of both lifestyle choices helps in improving a person’s mental alertness.

How Does Proper Nutrition Improve a Person’s Mental Alertness?

The science behind the effect of proper diet on one’s mental health is quite interesting. Our bodies secrete a hormone known as serotonin (the happy hormone) which controls our sense of touch, eating habits, moods, and sleep cycles. This hormone is majorly produced in the gastrointestinal tract (GIT). The production of this hormone is totally dependent on our GIT system

When we start to eat unhealthy food, it will lead to the generation of toxins that may alter the production of serotonin. This, ultimately, leads towards a reduction in mental alertness. 

According to a recent study, BMC Medicine Journal proved that groups of individuals with dietary intervention for three months demonstrated marked improvement in the severity of depression. Some participants in this study group even achieved remission from a depressive state by as much as thirty-two percent. This speaks to the conclusion that proper nutrition improves a person’s mental alertness.

The Do’s and Don’ts of Proper Nutrition 


  • Nowadays, eating regular meals is of utter importance due to the COVID-19 pandemic. Since most of our time is being spent at home, we are easily susceptible to haphazard eating routines that lead to depression and anxiety. Creating a strict mealtime routine for each day and ensuring that breakfast and lunch are the main meals of the day will be much more beneficial for mental alertness.
  • Eat your fiber! Apart from serotonin, proper consumption of whole grains and fiber leads to the production of a neurotransmitter known as tyrosine. The tyrosine balances our emotions and boosts memory during stressful conditions. 
  • Get plenty of raw fruits and vegetables in your diet. This can help in the production of vitamins and minerals which are beneficial for our mental well-being. 
  • Consuming Low glycemic index products like beans, lentils and fruits can keep blood sugar levels balanced.  In turn, this helps in maintaining a healthy state of mind.
  • No one can ignore the importance of drinking adequate water regularly. In fact, most of our brain tissue is composed of water. Proper consumption of water helps the brain to function normally and saves us from dehydration.  Being dehydrated can deplete the brain of what it needs to function regularly and could even lead to anxiety and depression
  • Seafood and avocados contain omega-3 fatty acids.  These play a vital role in improving our mental alertness and are often considered to be the building blocks for the brain.


  • Do not eat excessively saturated fat products. It is important to limit the use of saturated fat products such as cakes, biscuits, cheese, and pre-processed sausages. Heavy consumption of these types of foods may cause memory impairment.
  • Don’t add salt! Limit your salt intake as it will help in reducing anxiety and stress. 
  • Don’t eat too much sugar. Stay away from added sugar in drinks and foods that you don’t prepare yourself. Limiting it could help in the improvement of long-term memory and also aids in reducing anxiety and depression symptoms.
  • Do not drink alcoholic drinks. Alcohol consumption creates an imbalance between the different chemicals in our brain which initially provides a feeling of relaxation but, in the long-term, damages the brain and promotes both stress and mood swings. Unrestrained drinking could trigger psychiatric illnesses that may lead to suicidal attempts. 

Vegetables healhy salad for office lunch in container on blue table


How Does Improper Nutrition Effect Intelligence?

Studies published in the Journal of Epidemiology and Community Health has shown that lower IQ levels in children were associated with higher consumption of processed food and meals rich in saturated fats and sugar.

Is there Anything other than Nutrition that Affects Our Mental Health Positively?

Yes, regular exercise helps in mental stability, improves self-esteem, and enhances your mood.

Final Thoughts

There is a significant correlation between nutrition and mental health. Proper nutrition can improve a person’s mental alertness. Consuming adequate nutrition and fostering a healthy meal routine can help in preventing various mental illnesses such as depression, anxiety, and sleep disorders. It is our duty to our bodies to keep proper nutrition in mind at all times in order to keep the brain healthy and active as it is the most vital organ of our body controlling various functions. We recommend you consult a dietitian once or twice a year to ensure that you are consuming proper nutrition and before you make any significant changes to your diet.  

What Are Eating Disorders? Types, Signs & Symptoms, Treatment, And More

Young Depressed Girl with Eating Disorder at Wooden Table

What Are Eating Disorders?

Have you ever asked yourself just what are eating disorders? Have you ever thought about your eating habits and how they affect your mental health? You certainly may have seen days when you felt like overeating the entire time and other days when you don’t feel like eating anything at all.

Oftentimes, we do not appreciate our eating habits until we discover that it could be a disorder or we feel the pressure of a physical issue manifesting.

This article will explain a number of eating disorder types, the signs & symptoms of these disorders, and various modes of treatment.

Causes of Eating Disorders

Eating Disorders Defined

Many eating disorders may be outlined by abnormal food consumption habits that negatively influence the body’s physical and/or mental health state. An individual in the throes of an eating disorder does not embrace a positive mental outlook in most cases. If you are curious about what are eating disorders we have provided some preliminary information in this article for you. Now let me dive into different types of eating disorders;

What Are the Different Types of Eating Disorders, Signs & Symptoms, and Treatment?

1. Binge Eating Disorder Eating disorder body image

Someone with a Binge Eating Disorder (BED) may eat a large quantity of food during a short interval of time, even if they are not hungry. Emotional stress or traumatic events may trigger a person to binge eat. An individual may experience a wave of release of said stress or a feeling of relief throughout the act of the binge. However, feelings of shame or guilt over the loss of control usually sets in shortly after binge eating.  If someone is not currently seeking help with this type of eating disorder you may be able to identify their need for help before they reach out.  

Sign & Symptoms of a Binge Eating Disorder

Binge eating episodes are usually defined by the following:

  • Eating a lot quicker than usual, most commonly in a short burst of time
  • Eating beyond fullness or until feeling uncomfortably full
  • Eating an oversized quantity even if the individual is not hungry
  • Binges are planned prior to the act, often involving the acquisition of special or coveted binge food and the allocation of a specific time for binging, typically late at night or when the individual will be alone
  • A dazed psychological state throughout the act of binge eating
  • Not having the ability to recollect what was eaten during the binge

Treatment for Binge Eating Disorder

  • Cognitive-behavioral intervention may be a type of therapy that focuses on the means of thinking and subsequent behaviors
  • Social psychotherapy is additionally effective in treating a binge eating disorder, particularly if the condition is extremely severe

2. Anorexia Nervosa

Anorexia nervosa may display as a disorder in which an individual loses weight drastically and works to maintain a weight that is lower than healthy. Typically (but not always) people that develop the eating disorder of anorexia become preoccupied with thoughts concerning diet and different strategies of weight loss, such as exercise and fasting. Foods containing fat are usually avoided, even when the fat in the foods are healthy fats. 

Sign & Symptoms of Anorexia Nervosa

The following signs and symptoms might indicate that the person is being tormented by anorexia:

  • Sudden or extreme weight loss
  • Lying about how much food has been eaten, or current weight
  • Avoiding dining with others
  • Cutting food into very small pieces
  • Eating slowly to disguise the small amount being eaten at mealtimes
  • Attempting to cover the body with loose and baggy clothing to avoid conversations about weight, eating disorders, and mental health

Treatment for Anorexia Nervosa

  • Individual, clinical assessment by a healthcare professional
  • Cognitive therapy in solo or group settings, sometimes a combination
  • In some cases, inpatient care or rehabilitation is necessary

The treatment of anorexia can vary greatly depending on the mental health of the individual.  As such, there is no one specific medication to “cure” anorexia, or any eating disorder for that matter.  Managing this disorder involves continued intervention and therapy under the care of mental health professionals.  

  • However, if your life (or the life of a loved one) is in immediate danger, you should seek help at a hospital or your general practitioner. 
  • Go to the ER for problems like a heart rhythm disturbance, severe dehydration, fluid imbalances, or dizziness. 
  • The primary goal of treatment is getting back to a healthy weight and a healthy mindset. 

Successfully managing this disorder involves consistent work to adopt a healthy lifestyle, healthy body image, and learning proper nutrition.

3. Bulimia Nervosa

Teenage girl with eating disorder

Bulimia nervosa can be devastating. Individuals with bulimia most commonly binge in secret — eating exorbitant amounts of food along with a loss of control over consuming this food — and then purge the binged food in an attempt to get rid of or eliminate those massive amounts of calories.  To someone who hasn’t experienced what are eating disorders, this could seem obviously self-destructive.  That is why it is important to remember that those with bulimia nervosa are not experiencing their weight, body, or relationship with food in the same way as most people do.  

Sign & Symptoms of Bulimia Nervosa

  • Becoming preoccupied along with body image and weight
  • Repeated episodes consuming very large amounts of food in one sitting
  • Feeling a loss of control throughout bingeing — feeling as if one cannot stop eating or cannot decide what is being eaten
  • Forcing oneself to vomit (purge) or engaging in an excessive amount of intense exercise to avoid gaining weight from bingeing
  • Use of laxatives, diuretics, or enemas after eating when there are no known issues with bowel movements or urinary activity
  • Fasting, counting calories, or avoiding all foods between binges
  • Using dietary supplements for weight loss

Treatment for Bulimia Nervosa

  • A combination of psychotherapy, antidepressants, and diet education that support desired behavioral and cognitive psychological goals
  • Dietary education
  • Solo and group therapy, depending on the severity and the individual’s response to other cognitive therapies

4. Pica

Pica refers to an individual’s craving to consume nonfood items, like paint chips or sand. Most medical guides classify pica as an eating disorder. Some women develop pica during pregnancy.  Usually, when pica its onset during pregnancy the symptoms and desires to eat nonfood items recedes after delivery of the baby. Pica disorder commonly occurs after or during traumatic life events and during states of extreme mental duress or as part of a grouping of eating disorders.

Sign & Symptoms of Pica

  • Hiding or hoarding of the desired consumable items
  • Broken teeth
  • Frequent stomach aches
  • Bloody stool
  • Bruising on, around, or near the mouth
  • Anemia

Treatment for Pica

  • Psychological, outpatient therapy
  • Occupational medical care
  • Sensory support redirection; providing a safer item to chew on that is not consumed
  • Medication to treat underlying mental health conditions, if present

5. Rumination Disorder

This is a condition in which individuals repeatedly and uncontrollably spit up, or regurgitate, undigested or half-eaten food.  An individual living with rumination disorder would then rechew the food, and then either swallow it or spit it out completely.

Sign & Symptoms of Rumination Disorder

  • Effortless regurgitation, usually inside ten minutes of consumption
  • Abdominal pain or pressure, self-mitigated by regurgitation
  • A feeling of fullness
  • Bad breath
  • Nausea
  • Involuntary weight loss

Treatment for Rumination Disorder

  • Behavior medical care specializing in habit reversal like preventing the physical action of rumination to allow traditional, healthy digestion
  • Proton pump inhibitors medications  to facilitate defending the liner of the muscle system till behavior modification takes over to scale back the frequency and severity of regurgitation
  • Diaphragmatic respiration techniques are designed to be used once one acknowledges that regurgitation is uncontrollable
  • Learning techniques  to manage respiration in order to relax the diaphragm  as regurgitation cannot occur once the diaphragm is relaxed

6. Purging Disorder

Those with a purging disorder will self-induce vomiting. They may, additionally, take medication to force themselves to defecate, urinate or vomit. A purging disorder often differs from bulimia nervosa (BN) in that those with a purging disorder don’t consume an oversized quantity of food before they purge. It can be overwhelming to figure out if someone you care about has a purging disorder.  If you’re distressed concerning yourself or a loved one, be sure to consult a physician. This can be one of the most destructive eating disorders when left unchecked. 

Sign & Symptoms of a Purging Disorder

  • Comments or behaviors that show a lot of concern over food, dieting, or weight loss
  • Frequent trips to the toilet
  • Signs or smells of vomiting
  • Cuts or calluses on the knuckles and hands from forced purging
  • Dental issues or sensitive teeth
  • Frequent use of mouthwash, mints, or gum

Treatment for Purging Disorder

There are not any specific, universal plans for treating a purging disorder. Doctors use a combination of treatments that they normally use for different eating disorders. Treatment can include talk therapy, nutritional education\ and treatment for different mental health issues and dental problems. Individuals with purging disorder typically require unique combinations of cognitive psychological therapy to manage the symptoms and underlying causes of the disorder. 

7. Avoidant/Restrictive Food Intake Disorder

Avoidant/restrictive food intake disorder (ARFID), sometimes called selective eating disorder (SED), results in individuals eating only a certain very small variety of foods.  These foods typically do not provide enough nutrition for the body to maintain proper functions.  The choice of these foods may be based on taste, color, texture, or cognitive choices.  Most people with ARFID can still maintain a healthy or typical weight. There, generally, are not any specific outward signs related to ARFID.  The majority of those who suffer from ARFID would gladly eat a variety of foods if their bodily reactions would allow it.

Sign & Symptoms of Avoidant/Restrictive Food Intake Disorder

  • Physical body reactions to adverse foods like retching, vomiting or gagging
  • Social shunning in regards to events or activities that include meals, food, and refreshments

Treatment for Avoidant/Restrictive Food Intake Disorder

  • Cognitive-behavioral therapy (CBT) is used to amend the thought patterns that underlie the eating disorder
  • Exposure therapy can also facilitate sufferers in tolerating anxiety-provoking foods and intensely feared foods
  • Family-based redirecting approaches can also be useful if resistance or shunning arises throughout family meals

“My worst days in recovery are better than the best days in relapse.” Kate Le Page

Sad young woman with eating disorders during meeting

Popular FAQS on Eating Disorders

How Common Are Eating Disorders?

Here is a breakdown of the analysis and statistics around eating disorders like anorexia, binge eating, bulimia, and other conditions:

  • 2.8 % of female adults suffer from binge eating during their period
  • 13% of ladies over the age of fifty have eating disorder symptoms
  • Over seventy percent of those who are suffering from eating disorders won’t seek treatment due to social stigmas
  • Anorexia is  the third most common chronic illness among adolescents
  • More than thirty million individuals within the U.S. suffer from an eating disorder
  • The rate of children below the age of twelve being admitted to a hospital for eating disorders rose 119% in just a decade
  • One in 5 eating disorder deaths are a result of suicide
  • 50-80% of the chance of contracting an eating disorder is genetic

Can You Tell, Only by Visually Observing Somebody, if They Have an Eating Disorder?

No. You can’t successfully answer the question of “what are eating disorders” and “does my loved one have one” simply by observing them. Behaviors and attitudes ought to be considered if there is a concern, instead of only weight and body size.

Is Recovery Possible?

Yes. Recovery is absolutely possible! Managing and beating an eating disorder is an extremely unique and individual journey. 

What Should I Do if I Feel I Have an Eating Disorder?  

You took a giant step in admitting you would like to get help. We encourage you to confide in somebody you trust that you have a mental health issue, an eating disorder and that you are seeking help. Many folks feel instantly relieved when they’ve told someone that they have a problem. However, don’t stop there. Ask that person that you’ve confided in to help you find skilled, professional care.

What now? Seeking Help and Advice

Eating disorder Diagnosis

Now that we’ve answered, at least in an umbrella overview, what are eating disorders and what some of the most prevalent eating disorders are let’s be sure to discuss what happens next.  If you think you, or someone you love, may have an eating disorder then it’s important to let them know that you are there for them. 

Even if it feels awkward at first, the best thing you can do is ask them if there’s anything they want to talk about, how they are doing and let them know that you are always there to listen in a judgment freeway no matter what.  The next part is to adhere to that promise. 

Final Thoughts

If you feel you may have an eating disorder, looking for answers and searching the internet with questions like the one that brought you here is the first step in seeking help. Now that you have some information available to you, it is important to ask for professional help to overcome any issue.

Starting with therapy via a phone app, over a telehealth service, or talking to your family doctor is a great place to start on your step to taking back your life.  Asking for help is human, and you may find that when you reach out you’ll find many people who have experienced and overcome the same issues that you have. 

How to Reap the Benefits of Physical Exercises

How to Reap the Benefits of Physical Exercises

The benefits of physical exercises to human health cannot be over-emphasized. Regular exercising promotes your physical and mental well-being, regardless of your age, lifestyle, and personal preferences. But you might wonder what are the benefits of exercise are. Well, after reading this article, you’ll not only find out but also infuse it into your lifestyle.

Who Needs Physical Exercises?

Most people wonder if they even need physical exercises. Well, in 2018, during the release of the Physical Activity Guidelines, The Centers for Disease Control and Prevention strongly recommended that all adults should exercise regularly. 

Kids also gain a lot from regular physical activity, as the guideline also recommends up to 60 minutes of physical activity daily for children 6 years and up.

Parents of those younger than 6 are also advised by Australian experts to encourage activity in their children, by letting them have lots of floor play and tummy time.

Also, disabled people can reap the benefits of regular physical exercises. Medical experts recommend that regular exercises must be included in the daily routines of people with disabilities.

Types of Physical Exercises

Tons of exercises are out there, but we’ll look at them under categories, based on the areas of the body they influence most. These categories are aerobic, anaerobic, agility, and stretching exercises.

1. Aerobic Exercises

These are physical activities of average intensity that focus on how your body utilizes oxygen. They’re usually practiced for extended periods. Most breathing-intensive exercises are aerobic.

2. Anaerobic Exercises

These types of physical activities are high intensity and focus on building your power, muscle mass, and strength. They’re usually done for short periods. Examples are fast-skipping, sprinting, isometrics, weightlifting, and other rapid-burst activities.

3. Agility Exercises

As the name implies, these activities focus on the control of body movement. Agility exercises are heavily invested in coordination, positioning, balance, and speed. Volleyball, soccer, martial arts, boxing, and wrestling are great examples.

4. Stretching Exercises

These aim at building health and fitness through flexibility, balance training, and muscle conditioning. Stretching exercises have also been known to do wonders for the mind as well. Yoga, Pilates, and Tai Chi are good examples.

Reaping the Benefits of Physical Exercises

What Are the Benefits of Physical Exercises?

The benefits of exercises are limitless, so to summarize, we shall look at them under two categories:

Physical Benefits

  • Muscle and Bone Development

When paired with adequate intake of proteins and minerals, physical activities promote proper growth and strengthening of bones and muscle mass through the release of certain hormones. These stimulate faster absorption of amino acids.

  • Cardiovascular Health

With regular exercises, your body experiences proper blood flow, oxygen, and sugar intake, and encourages the working of your heart muscles. 

  • Weight Control

Because inactivity promotes obesity and weight gain, proper physical activity increases the body’s metabolism, leading to the burning of more calories and the reduction of excess heat.

  • Reduction of Health Risks

Exercising decreases blood pressure and blood fat levels while increasing cardiovascular health and improving insulin levels. These contribute to keeping many diseases at bay. Regular physical activity reduces your risk of diseases like stroke, Type 2 diabetes, high blood pressure, cardiovascular diseases, skin diseases, arthritis, and many types of cancer.

Mental Benefits

  • Sleep and Relaxation Improvement

A great exercise regimen gives enough activity to raise the body temperature to a level that promotes sleep and relaxation afterward.

  • Brain and Memory Development

Workouts increase blood flow to the brain, supplying enough oxygen to support better memory retention, and stimulate the growth of brain cells.

  • Stress Reduction

When you exercise, your body releases the chemicals responsible for improving mood, thereby reducing mental stress levels.

Different Types of Physical Exercises

Reaping the Benefits of Physical Exercises

Now that you know how important regular exercising is for your body, you can plan a routine program for your daily life. Do this by following these tips:

  • Set up a scheduled workout routine. For aerobics, 75 minutes weekly will do. If you prefer rigorous activities, do not exceed 75 minutes. Also, plan strength training routines at least three times a week.
  • If planning routines seem tedious, you can make your normal daily activities like climbing stairs and taking walks more physically active.
  • A way to make exercises more appealing is to make them fun. Do this by mixing up activities or listening to music.

Consider your health status when planning for physical activities, and stick to exercises that work best for your body. If you’re not sure, consult your doctor for advice.

Final Thoughts

Workouts are an integral part of every healthy lifestyle, so if your goal is to live longer and happier, adopting one is a recommended option for you. And whatever you do, remember that the benefits of physical exercises are worth the time and effort.