Exercise and physical activity fall into four basic categories—endurance, strength, balance, and flexibility. Most people tend to focus on one activity or type of exercise and think they’re doing enough. Each type is different, though. Doing them all will give you more benefits. Mixing it up also helps to reduce boredom and cut your risk of injury.

Some activities fit into more than one category. For example, many endurance activities also build strength. Strength exercises can also help improve balance.

Endurance

Endurance or aerobic, activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Building your endurance makes it easier to carry out many of your everyday activities. Endurance exercises include:

• Brisk walking or jogging
• Yard work (mowing, raking, digging)
• Dancing

Strength

Strength exercises make your muscles stronger. They may help you stay independent and carry out everyday activities, such as climbing stairs and carrying groceries. These exercises also are called “strength training” or “resistance training.” Strength exercises include:

• Lifting weights
• Using a resistance band
• Using your own body weight

Balance

Balance exercises help prevent falls, a common problem in older adults. Many lower-body strength exercises will also improve your balance. Balance exercises include:

• Standing on one foot
• Heel-to-toe walk
• Tai Chi

Flexibility

Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible gives you more freedom of movement for other exercises as well as for your everyday activities, including driving and getting dressed. Flexibility exercises include:

• Shoulder and upper arm stretch
• Calf stretch
• Yoga

Fitness training should encompass five different elements, according to experts. You can accomplish each of these five elements — aerobic exercise, strength training, stretching, core strengthening, and balance training — without going to the gym or purchasing exercise equipment. You do not need to perform each type of exercise every day. For example, if you concentrate on aerobic exercise, core strengthening, and stretching one day, you can do strength and balance exercises the following day.

Aerobic

Aerobic exercise, or cardio, benefits your heart and lungs. These types of exercises require you to use large muscle groups at an intensity that causes your heart rate to increase. At home, you can dance to your favorite music, march or jog in place, do jumping jacks or walk up and down your stairs. If you do it at a vigorous pace, vacuuming and other housekeeping chores can count as your cardio exercise. Try to incorporate at least two and a half hours of moderate aerobic activity into your schedule each week.

Strength Training

Strength training builds the strength of your muscles and bones. At home, you can use your own bodyweight to increase your muscular strength. Examples of good strength training exercises include pushups (either with straight or bent knees), chair dips, lunges, side-lying leg lifts and calf raises. Aim for at least two strength-training sessions per week.

Stretching

By improving the range of motion in your joints, stretching can improve your flexibility and your posture. You can stretch your hamstrings by lying on the floor and bringing one leg toward your head. For your calves, stand on a step and let both of your heels drop down toward the floor. Because you should be warmed up before stretching, it’s a good idea to complete the stretches after finishing your workouts.

Core Exercises

Core exercises strengthen the abdominal, lower back, and pelvic muscles. These exercises are important because they help protect your back from injury and make all of your movements more efficient. Crunches, planks, and side planks are core exercises that require no equipment.

Balance Training

Balance problems can lead to falls and injuries, especially as you get older. You can improve your balance by standing on one leg. If you can easily do that, try balancing while washing the dishes or brushing your teeth.

Flexibility

Flexibility is really important and much overlooked when people think about exercise. Staying flexible improves your quality of life, imagine not being able to look over your shoulder to reverse your car. If you sit for long periods of time each day you’ll notice that your flexibility decreases. Stretches (see the Physiotherapy postcards on easy stretches and exercises to do if you sit all day), yoga, tai chi, pilates, and lots of other exercise classes will all help improve flexibility. Flexibility training can also improve balance, which is good news for all of us as we get older.

Exercise can be done at different levels of intensity, that is how hard you work.

 Moderate Intensity Exercise        

We refer to moderate exercise as any activity that increases your breathing rate slightly and makes you a bit warmer and your heartbeat slightly faster. You don’t have to be out of breath, you should still be able to have a conversation, but you should be aware of breathing a bit faster or harder than normal.

There are many kinds of activities that fit this description, walking at a steady pace, cycling, dancing, swimming (ok, in your average swimming pool you might not feel warmer, but you know what we mean), and lots of exercise classes and routines.

Vigorous Exercise

Vigorous or high-intensity exercise is the kind that gets you sweaty and out of breath, for example, running or playing sport. If you are doing moderate or high-intensity exercise it’s worth warming up and cooling down properly. This can include a slower walk or some stretches.

It is easy to be put off by the thought that the only kind of exercise that is good for you is the vigorous kind, but this is not true – moderate-intensity exercise and low impact exercise (yoga, etc) are all good for you too.

Want to look slim and elegant? Are exercise and dieting not your cup of tea? Looking for an easy and effective process that cuts down those extra pounds? If yes, then you must definitely try your hand at dancing.

Dance is an art form passed down by our ancestors that has evolved with time. Primarily used to tell stories, express emotions or as an act of religious ritual, dance has now moved on to elaborate moves in tandem with complex rhythm and beats, a social pass time, a form of entertainment, and even as an exercise routine.

According to a survey published by The American Council of Exercise, health experts and fitness specialists unanimously agree that dance has evolved into a form of exercise for weight loss and physical fitness and they also approve of dance-based exercise routines as a growing trend. An hour of dancing is said to burn 400 calories, which is the same as swimming or riding a bicycle, in addition to a host of other benefits such as improved cholesterol levels, slower heart rate, and lower blood pressure.

Regular dancing can slow down your heart rate, lower blood pressure, improve cholesterol levels, and burn fat, all signs of effective and healthy weight loss. Read further to know why you should dance to lose weight.

Different Dance Forms to Lose Weight

Dance workouts are becoming increasingly popular these days. There are many forms of dance that can help in reducing weight. It is a fantastic form of exercise and is effective in burning calories. Regular exercise might become boring and monotonous and hence dancing appears as a pleasing and fun option. However, you have to choose the right type of dance depending upon your body structure, strength, and stamina. Some dance forms are more strenuous than others and you have to be careful in choosing the right one to get maximum results.

Get ready to hit the dance floor! Dancing is a whole-body workout that’s actually fun.

It’s good for your heart, it makes you stronger, and it can help with balance and coordination.

A 30-minute dance burns between 130 and 250 calories, about the same as jogging.

The focus might be on the footwork, but the series of leaps, turns, shimmies, and cha-chas engage the entire body.

There are lots of options. With dance-inspired workouts ranging from ballroom and ballet to hip hop and club dance, you’ll never be bored!

Intensity Level: Medium

The intensity depends on the type of dance you choose. Fast-moving dance styles like hip hop and salsa are more intense than slower dances like the tango or waltz. All of them will use your whole body and will challenge your brain as you learn the choreography and form.

Areas It Targets

Core: Yes. Depending on the type of dance you choose, some of the steps/moves will engage the core muscles.

Arms: Yes. Although most dances focus on your lower body, you’re also using your arms.

Legs: Yes. The choreography will have you doing moves that work your lower body, including your quads and hamstrings.

Glutes: Yes. Hip hop dancing and ballet include moves that engage the glutes.

Back: Yes. Dance uses your core muscles, including those in your back.

Type

Flexibility: Yes. Most dance-inspired workouts include moves that improve flexibility.

Aerobic: Yes. Dancing raises your heart rate. The more up-tempo the dance style, the better it is for your heart.

Strength: Yes. You won’t be lifting weights, but your body weight counts, helping to build muscle strength.

Sport: No. You can enter dance competitions, but dance can be purely social or artistic.

Low-Impact: Yes. Dancing can be a high-or low-impact workout depending on the style of dancing.

What Else Should I Know?

Cost: Free if you already know-how, or the cost of classes if you want lessons at a studio.

Good for beginners? Yes. There are dance classes aimed at beginners. If you’re just starting out, give yourself time to learn the moves. It doesn’t happen overnight, but it will happen eventually!

At home: Yes. You can dance anywhere.

Equipment required? It depends. You will require specific shoes; for others (like hip hop) all you need are sneakers.

Depending on the style, you can improve your heart health, joint mobility, strength, balance/coordination, and an overall sense of well-being, making dance good for most everyone. Try a dance workout DVD or follow an online video at home.

If you have a medical condition such as diabetes or high blood pressure, take note of how you feel before, during, and after dancing. If you’re not feeling right or it takes more than a few minutes to get back to “normal,” check with your doctor before continuing.

Is It Good for Me If I Have a Health Condition?

Dancing is a fantastic activity if you have medical conditions such as heart disease, high cholesterol, or diabetes.

Dancing more intensely, for a longer time, is more of a workout for your heart. You can choose the dance style and intensity level that meets your needs. Your doctor can let you know what’s OK.

If you have an injury, let it heal before you start dancing. If you have other physical limitations, you may have more options than you think. Integrated, or inclusive dance, introduced in the 1960s, is for people with physical and mental limitations. There are dance companies that include dancers in wheelchairs, for instance.

Dancing is a great way to keep fit during pregnancy, especially if you were a dancer before getting pregnant. Be careful with your balance during the second and third trimester, when pregnancy can add stress to your back. Ask your doctor about doing pelvic floor exercises like Kegels and core activities to improve your abs, low back, and hip strength as a complement to your dance training.

Freestyle  –

This dance form enables you to move freely without bothering about the dance steps or body movements. This is the easiest of all dance forms and can be practiced by all age groups.  Apart from causing weight loss, it also makes your body more flexible. This dance form can be performed on any type of loud music and you can increase your pace by dancing any way you like. The beats should be fast to boost up your energy levels and teases you to dance non-stop. This dance should be practiced every day for 30 minutes to lose weight. You can dance alone or with a group that loves thumping, fast-paced music. It will be a fantastic experience to enjoy this dance form in a group.

Hip Hop –

Hip hop is an urban, street form of dance that is most popular in nightclubs. The quick succession of movements involved in this dance exercises the entire body. It is a high energy workout that is good for both beginners and veterans. It has been given this name because of the fact that it takes place in the hips and waist and thus helps to firm and tone your abs. Dancing while watching a video for an hour will enable you to burn around 250 calories.

Hip Hop Abs –

This dance form strictly uses dance moves to shape and tone your abs so there is no need to lie on the floor and do crunches. This involves isolation exercises in combination with an intense cardio workout to enable you to lose fat and build a strong six-pack. Women have a greater advantage to cut down those extra pounds in abs and look pretty. Hip hop abs should be completed in 2 to 3 days a week.

Belly Dancing –

This is an exotic art form that helps tone problem areas like hips, back, and abs. This form involves slow and controlled isometric movements that help to maintain flexibility and improve circulation.  Shaking the belly or lower body burns calories and helps shape up your buttocks. In addition, it also burns thigh and abdominal fat. By strengthening muscles and improving posture, prevents back pain that is often an obstacle to exercising. Because it is a low impact dance form, it is less stressful to the bones of the feet than other exercises and thus improves bone density. An hour of belly dancing can burn up to 300 calories. Though it is not an aerobic exercise it can form part of a training regimen. This can be practiced by watching videos at home. Belly dancing increases the flexibility and fitness of your body.

Salsa –     

This intricate and exhilarating Latin American dance form has recently gained immense popularity in night clubs and dance studios. It has drawn inspiration from the dance styles of cumbia, bomba, and merengue music among others. Salsa basically consists of a pattern of six steps danced over eight counts of music along with several turns and is danced side to side. An hour of salsa dance steps causes you to burn an impressive 420 calories. Hence, it is a good choice for a weight loss program.

Zumba –

Zumba incorporates salsa, rumba, merengue and hip hop moves to cause movement thus giving you a cardio workout. Zumba classes are offered by many chain gyms across the country and aim to make people enjoy while working out simultaneously. No partner is needed for this type of dance. Most of the steps are easy and isolate your arms, abs, and legs for strengthening. This aerobic workout is great for overall fitness. You are bound to enjoy the results as you enjoy the dance. This is one of the most demanding dance styles all over the world for its convenience in style and output. For best results, Zumba workout should be done at least 2 to 3 days a week.

Jazzercise –

Founded in 1969, it is one of the oldest dance forms, which basically combines jazz dance and strength training to tone muscles and burn calories simultaneously. It builds muscles during the workout through the use of barbells and dumbbells. Apart from these, it involves some classic Pilates and yoga movements that lengthen muscles while cardio boxing moves give an aerobic workout. According to the Jazzercise website, this workout enables you to burn up to 600 calories in an hour. It should be done 2 to 3 times a week to lose weight effectively.

Ballet-

Ballet is often viewed as a slow-moving and low impact dance form but it plays a great role in shaping your body. In fact, this dance forms demands a lot of flexibility and it actually requires strength and precision to perform most ballet positions and movements. The slow pace and posture required in ballet are very much similar to Pilates. The slow and controlled movements help to build long and lean muscles. Some ballet movements are comparable to certain gym exercises. The movements cause the stretching and lengthening of the muscles, thus providing you a full-body workout. Concentration will increase the flexibility of your body parts and help burn fat deposits that make you look fat.

Pole Dancing –

This dance form might not appear effective to most of us. But you will be surprised to know that climbing and rotating on a pole increases your flexibility and also helps you burn down some calories. A pole dance of 30 minutes is equivalent to 20 minutes in a gym. You can try pole dancing to lose weight, tone your muscles, and shape your body.

African Dance  –

It is a fun dance form that generally involves a combination of contemporary and traditional African dance forms and is extremely aerobic. It introduces some great music and culture and is suitable for beginners as well as experienced dancers.

How dance results in weight loss –

1. Lose Weight At A Dance Studio

It is a common misconception that dance classes are for kids but if you switch on your television and surf through the channels you are bound to come across dance reality shows featuring adults, some of them even mothers and fathers to teenagers. It is obvious that you are going to find dance studios in your city geared towards adults considering these fabulous dancers on television are learning their moves somewhere. Take up dance lessons and lose some weight as dance like aerobics utilizes all parts of the body to give you a complete workout. Simple jazz or hip hop routine could effectively burn around 300 calories and simultaneously work out all your muscle groups. The best thing about taking up dance classes is that you don’t need to be able to dance, in fact, you are paying an expert to effectively teach you.

2. Ideal Dance Routines For Weight Loss

Unfortunately, Indian classical dance has little to offer in terms of weight loss, focused mainly on hand and leg movements and facial expressions, you are bound to be disappointed if you are looking for weight loss. Effective dance routines for weight loss are mainly ballroom dance like Tango, Jazz, Cha-cha, and Pasa Doble or street dance forms like salsa and hip hop. These high energy dance routines can be compared to an intense workout at the gym and often yield the same results. Ballroom dance being a weight-bearing activity effectively burns calories, improves bone density, and works all muscles in the body.

3. Dance For Weight Loss At Home

For many of us, the idea of dancing in a group would be embarrassing simply because we haven’t done it before. So if you are pathologically shy and blush red at the idea of dancing in groups, there’s no need to give up on dance to lose weight. Simply lock yourself into your room, put on your favorite dance tracks, and move to the beats.

Dance Vs Other Weight Loss Methods

Common weight loss solutions are working out at the gym, weight-loss diets, weight loss supplements, and pills. Dance effectively beats all these other weight loss methods. For those of us who are easily bored or not athletically inclined, working out at the gym can be a time consuming and hard task. In comparison to working out at the gym, dance can be fun even as you listen to upbeat music and move your body.

Weight loss diets, in most cases, unfortunately, mean starving your body and can result in weakness, headaches, and the constant feeling of hunger whereas with dance you simply burn off the calories you consume. Weight loss supplements and pills come with their share of adverse side effects  whereas with dance the only side effects are the positivity it infuses into your daily life.

One important thing that you have to keep in mind is the clothes you wear while dancing. Opt for loose shirts and trousers which make you feel comfortable. Consulting your family doctor before starting any work out will be of great help for your health. So those willing to sweat it out better wear your dancing shoes!

Chances are, jump ropes have been in your life since the PB&J-and-juice-box days of your childhood. So it’s time to add a new, badass kind of rope to your fitness routine: battle ropes. You’ll usually find them anchored to a wall or sturdy beam or pole, and while they may vary in length (they can be up to 100-feet long), weight, and thickness, all battle ropes serve the same purpose: Providing a killer workout.

As the name implies, these supersized ropes are heavy, which adds resistance (i.e. a major challenge) to work your muscles like never before. The benefits: You strengthen your abs, arms, and shoulders, engage your legs, and get a killer conditioning workout all in one go. Better yet, waving, slamming, and whipping these hefty ropes doesn’t strain your body the way high-impact activities do—but you still reap serious fitness benefits. In fact, research suggests using battle ropes for just 10 minutes can be considered a vigorous workout Trusted Source. Plus, high-intensity interval training with battle ropes may improve both aerobic and anaerobic capacity after just four weeks. In other words, you’ll be owning both strength and endurance workouts. To top it off, battle rope training torches about 10 calories per minute—more than both burpees and squats!

They work for every muscle group simultaneously and allow freedom of movement. They can also be catered to your fitness level—whether you’re a beginner or a pro athlete.

How to start skipping –

• Adjust the length of your rope.
• Hold the handles at each end of the rope, by your sides, with one handle in each hand.
• Step in the middle of the rope, keeping the length taut with the ends stretched upwards. Shorten the rope until both the ends reach your armpits.
• Step in front of the rope and swing the rope from behind to the front.
• As the rope reaches your feet, jump! Keep your legs straight.
• Land softly on the floor.

Ready to slam your way into top shape? Add these kick-butt battle rope exercise to your fitness routine!

1. Double Wave – Wave your way to a fitter form and master the basics of the battle ropes with this exercise. To start, stand facing the anchor with feet shoulder-width apart. Grasp one end of the rope in each hand so that your palms face each other. Bend knees slightly, brace your core, and move both arms up and down rapidly, creating waves in the rope.

2. Alternating Wave – Talk about makin’ waves! Stand facing the anchor point with feet shoulder-width apart and knees slightly bent. Grab one end of the rope in each hand so that your palms face in. Raise one arm to shoulder level and then quickly lower back to start, raising the other arm to shoulder level as you do so. Continue alternating as rapidly as possible without losing form.

3. Low Alternating Wave – While the movement for this one is exactly the same as the alternating wave listed above, this version brings your lower body into the equation. Instead of standing, you’ll lower down into a squat, keep your core engaged, and then move your arms as you do with the alternating wave.

4. Shoulder circles – Put your shoulders to work! Though this move looks simple, it’ll yield serious shoulder strength, which is ideal for boxers and swimmers in particular. Stand with feet shoulder-width apart and knees slightly bent. Grasp the rope with palms facing down, lift arms over your shoulders, and move your arms in circles. Perform clockwise circles for 30 seconds, then counter-clockwise for another 30 seconds.

5. Snakes on the Floor – This sneaky move is a killer shoulder workout. Stand facing the anchor and position your feet a little wider than shoulder-width apart, holding the ropes by your sides. Lower into a squat, pulling your arms wide and keeping them parallel to the floor. Without crossing hands, move your arms in toward one another and then back out—your goal is to make the ropes look like two snakes on the floor.

6. Shoulder Press – No need to limit your shoulder presses to barbells and dumbbells—you can totally use battle ropes too! Hold the ropes on your shoulders (make sure there’s tension on the ropes). Press the ropes upward as you straighten arms overhead. Bring them back down to the start position.

7. Power Slam – If there’s one thing we know, it’s that anything with the word “power” in it is bound to be one tough exercise—and this one’s no exception. To start, stand with feet hip-width apart and grasp the ends of the rope in each hand. Bring both arms up overhead, and then forcefully slam the ropes down into the ground, lowering into a high squat as you do. Straighten up to return to standing and repeat.

8. Side Slam – Slam your way to a fitter physique (and obliques). Face the anchor, feet shoulder-width apart, and knees slightly bent. Grab the ends of the rope with palms facing in. Brace your core and hold the rope on the left side of your body. Raise your arms up overhead and forcefully slam the ropes down to the right of your body. Continue alternating sides.

9. Alternate-Arm Power Slam – A variation on the power slam listed above, you’ll be executing the exact same movement, but instead of raising and slamming both hands at the same time, you’ll restrict the movement to one arm. Do one whole set of the move with one arm and then another set with the other arm.

10. Plyo Knee-tuck Slam – Assume the position—the push-up position, that is. With one end of the rope in each hand and palms facing in, jump both feet into the air and draw your knees in toward your chest (this is the knee tuck—which looks similar to a plank tuck jump, except you won’t ever land with your knees tucked in). Immediately shoot legs back out into push-up position, and then explosively jump to your feet (a little wider than hip-width apart) with the ropes in hand. Raise arms overhead as you extend your body until you’re on your toes. Lower down into a squat, slamming the rope down to the ground as you do. Return to the push-up position.

11. Plyo Knee-Tuck Push-up Slam – This combo move not only builds total-body strength, but it also works on explosive power, Wilson says. Plus, it adds an extra challenge to plyo knee-tuck slams. Begin in a push-up position, with one end of the rope in each hand. Jump knees in toward your chest and then immediately shoot legs back into the push-up position. Lower your body into a push-up, and then explosively spring up to standing, keeping hold of the ropes. Raise arms overhead as you extend your body until you’re on your toes. Lower down into a squat as you slam the rope down to the ground. Place hands on the floor and return to a push-up position. That’s one rep—phew!

12.Alternating Wave Lunges Jump – Now that you’ve mastered lunging and waving, up the ante even more. Begin with the alternating wave. Step your right leg back into a reverse lunge, and then jump up into the air, switching legs so that you land with your left leg extended back. Continue alternating as smoothly as possible and without losing form—you’re going to want to keep your head and chest up throughout this move too.

13. Alternating Wave Jump Squat – Paired together, squats and alternating waves make for one total-body toner—it even targets your core. Perform low alternating waves, and once your waves are nice and steady, jump up into the air, landing in a squat. Repeat, and remember to keep the wave going throughout the entire movement.

14. Plyo Knee Tuck Into Push-up to Alternating waves Switch game – The longer the name, the tougher the exercise—and brace yourself: This one’s a doozy. Begin in the push-up position, with one end of the rope in each hand. Perform a knee tuck, a push-up, explode up to stand, and power through alternating waves for 10 seconds. Return to the starting push-up position. And pat yourself on the back.

15. 180-Degree Jumps – Stand so that the left side of your body is facing the anchor and position the ropes in front of you. Grab the ends of the ropes and hold them together with both hands in front of your right hip, palms facing each other. Lower into a squat and jump up, turning toward the anchor and rotating your body 180 degrees while you swing the rope overhead. Land softly in a squat, positioning the ropes in front of your left hip. Repeat on the other side, landing back in the starting position.

16. Star Jumps – Star jumps, as their name suggests, are outta this world. But make no mistake: This move will jack up your heart rate and make you feel the burn, especially when battle ropes are involved. To start, stand in a narrow squat and grab one end of the rope in each hand. Jump up, kicking your legs out to the sides and swinging arms (and the ropes) out to the sides and over your head. Land softly in a squat position, with hands in front of your hips.

17. Alternating Wave Reverse Lunge – Waves, and lunges, and battle ropes, This exercise is great for not only your upper body, but your lower body as well, targeting your quadriceps, forearms, biceps, back, and abs.
Begin with the alternating wave exercise (see No. 2 for a reminder). Once you get a good wave going, step your right leg back into a lunge. Return to standing and then repeat on the other side, stepping your left leg back into a lunge. Continue alternating legs as you make waves with your arms (and the ropes), keeping your head and chest up throughout the entire exercise.

18. Up-Downs into Snake Switch Game – Begin in a standing position and grab the rope in each hand, holding the ends by your sides. Drop your body to the floor and catch yourself with your hands (place them in a push-up position on the floor beneath you as you land), letting your chest touch the ground—similar to this, except you won’t do the shuffle movement. Explode back up to stand, and then lower your body into a squat. Pull arms wide and keep them parallel to the floor. Without allowing your hands to cross, move arms in toward one another and then back out as quickly as you can—it’s the snake movement again! Return to stand.

19. Squat to Overhead Press – How do you make a shoulder press even better? Add a squat to the mix! Position your feet a little wider than shoulder-width apart and hold the ropes on your shoulders (you’ll want to make sure there’s tension in the ropes like you did with the regular shoulder press). Lower down into the perfect squat while simultaneously pressing the ropes overhead. Return to stand.

20. Lateral Shuffle with Alternating Wave – Get ready to get moving—even more, that is. Begin by doing the good ol’ alternating waves. Quickly shuffle to one side, whipping the rope and shuffling at about the same tempo. When you’re ready to shuffle back, lower your body into a squat and shuffle in the opposite direction.

In this post, we’re excited to bring you the perfect beginner jump rope workout routine.

If you’re just getting started with your jump rope training journey or if you just got your jump rope set and you’re wondering what fitness jump rope workout routine to try, then this simple 15 minutes fitness jump rope workout is perfect for you and you can learn and use anywhere to make your workouts more effective.

You’ll learn what exercises to focus on, what technique tips to pay attention to, and even how to break this workout apart and rebuild it to make it your own.

Whether you’re new to jumping rope or you’ve been at it for years, it’s always fun and exciting to learn new skills and add new exercises to your workout Schedule.

Benefits of Jump Rope Exercise – Before we dive into our list of jump rope exercises, we want to explain some of the benefits of these exercises as well as how you can make use of them to achieve your fitness goals.

The jump rope is a versatile training tool. It gives you the freedom to take your workouts on the go, burn more calories, improve your cardio, and achieve your fitness goals without getting bored at the gym.

But one of the best parts about the jump rope is that you’re constantly learning. You’re constantly being challenged as you start learning new jump rope exercises and skills. And this beats a monotonous run or a boring treadmill session any day of the week.

So go ahead and explore these jump rope exercises. Learn the basic jump first, then choose a couple from the list that you want to add to your workouts. Use them in your warm-up. Use them as a workout finisher. Build workouts around them.

We suggest following jump rope exercises:

Jump Rope Basic Jump – The basic jump is the most fundamental jump rope exercise every beginner needs to learn. It’s a simple exercise that we use frequently in our workouts, particularly with heavy ropes. If you’re new to jumping rope, we recommend learning this exercise before moving to any of the other exercises in this list.

Jump Rope Alternate Foot Step Jump – is one of the most effective and frequently used jump rope exercises that you will have in your repertoire. This our go-to exercise for any high-intensity workouts and weight loss fitness challenges because of the level of intensity that can be achieved. If you really want to push yourself, try this exercise at the max pace with a heavy rope.

Jump Roe Boxer Step Jump – The boxer step jump is a classic jump rope exercise that boxers have popularized. The boxer step jump allows you to jump for longer periods at a time because you’re constantly shifting your weight from one side to the other. It’s a great exercise for improving your endurance.

Jump Rope High Knees – The High Knee Step is a higher-intensity variation of the alternate foot step jump. This skipping exercise will get your heart rate up quickly and give you the ability to do some really effective fat-burning workouts.

Jump Rope Jacks –  are fun for all levels of jumpers. This jump rope exercise will improve your coordination and give you a fun new way to do your basic jumps. Along with the alternate footstep, this is a great exercise to add after you learn the basic jump.

Jump Rope Mummy Kicks – are fun to learn and easy for beginners. If you’re looking to add some variety to your workouts, try adding these to your repertoire. Check out the full tutorial below.

Jump Rope Criss-Cross – is a very popular jump rope exercise. This skill requires a little more time and patience to master, but once you get it you will be able to target your upper body muscles more effectively in your workouts. It also looks pretty bad-ass.

Jump Rope Side Swing – The side swing is a simple exercise that will make it. Not only does it look sleek, but it also gives you the ability to actively rest during your workout. When used with heavy ropes, side swings can also offer an upper-body workout, anywhere.

Side Under Jump – This looks more challenging than it actually is. It’s a great exercise for adding variety to your workouts and it’s what you’ll want to work towards once you have some of the other exercises mastered.

Jump Rope half and Full Twist – The half twist and the full twist exercises are fun variations of the basic jump. Tip: get the motion and rhythm down first before you try it with a rope in your hands.

Jump Rope Single Foot – While we don’t use them often in our workouts, single-foot jumps are fun to learn. They’ll help you improve your balance, coordination, and ankle strength. Keep in mind that any single footwork will place more stress on your calves, so don’t use this one until you feel ready. Always go at your own pace.

Jump Rope Heel Toe Step – The heel-toe-step jump is great for footwork and coordination. It’s a fun skill that you can utilize in any jump rope workout. Pay attention to the foot pattern shown in the tutorial video below.

Double Unders – is one of the most sought-after jump rope exercises. Popularized by Cross Fit circles, this is a challenging, high-intensity exercise that can really take your workouts to the next level. But the double undertake time and patience to master. In fact, we’ve built an entire (free) comprehensive double under guide to help you learn this skill.

Criss-Cross Double Unders – This is a highly advanced and explosive jump rope exercise that we don’t recommend trying until you feel very confident with the standard double under. However, it’s a great exercise for building power, strength, and endurance.

Backward Jumping – The great thing about backward jumping is that you can essentially do all of the exercises above backward which means you’re doubling your exercise repertoire. Learning to jump backward will improve your coordination and feel for the rope. Check it out below.

If you’re just looking for some quick tips on improving your technique, here are some important ones to keep in mind when you’re jumping:

• Focus on maintaining good symmetry while you’re jumping. This will ensure that you have a nice open loop to jump through. Watch the beginning of the video for details.
• Make sure you’re using your wrists to turn the rope (not your elbows or shoulders). Good wrist rotation is the key to good rope rotation.
• Maintain a light bound all the way through. Don’t jump too high or bring your knees up or kick your feet back. Watch the feet during the video for reference and pay attention to the slight knee bend (important for shock absorption).
• Maintain a good rhythm throughout the workout. As you get better, you can increase the pace of your jumps.

The Perfect Jump Rope Workout – So why is this the perfect workout for beginners?

Because it’s fun, versatile, quick, and it offers a lot of flexibility.

In order for a workout to be effective, it needs to have a fun factor. Workouts that we don’t enjoy are rarely the ones we tend to stick to and when it comes to long-lasting results, consistency is the ultimate factor.

The jump rope is one of those unique training tools that offers a fun spin on exercise as you’re constantly challenging yourself to get better and to learn new skills. With our system, you are able to change the weight of your ropes so you can challenge yourself in different ways, engage more muscle groups, and burn more calories.

Then you have the flexibility to adjust your workout to fit your fitness needs.

Is the workout getting too easy? Up your intensity by increasing the pace of your jumps. Try to squeeze in as many rotations as you can in every 30 seconds or 45-second work session.

Getting tired of the same routine? Try swapping your exercises. Choose your own skills. Choose a couple of unique jump rope exercises and rotate them into your workout.

Want even more of a challenge? Use a heavier rope – instead of the 112 gms Infinity rope, try using the 225 gms Infinity rope, or even the 450 gms infinity rope.

You’ll feel a tremendous difference in the way the same workout makes you work. See how much flexibility you have with the same workout? With just a few tweaks, you can create endless combinations to create the workout that is right for you.

That’s why we call this the perfect jump rope workout routine for beginners. Rope jumping is simple and efficient cardio. It is a popular warm-up exercise and has more to offer than just prepping your muscles for workout sessions.

This full-body workout that athletes and fitness gurus swear by has several health benefits. But skipping, like any other exercise, is not foolproof.  Here are the gains and pains of jumping rope (or skipping).

Powerful health benefits of rope jumping –

Improves heart health – Skipping or rope jumping is a great form of cardio. It increases the heart rate. This allows the heart muscles to work harder to pump oxygenated and deoxygenated blood across the body, thereby promoting heart health.

A 12-week study on the effect of skipping on children confirmed that rope jumping helped reduce the risk of cardiovascular disease.

Tones lower and upper body – Rope jumping is a great full-body workout. It helps shed fat from all parts of your body and tones you up. It will not help build lean muscle, but if you do it at a higher intensity, you will work your biceps, triceps, shoulders, calves, thighs, and glutes.

Burns calories to aid weight loss – Skipping or jumping rope is an amazing way to burn calories and shed fat. In a study, scientists found that rope jumping to dance music helped improve BMI more than stationary cycle exercise. Start with a short session of 2-3 minutes of jumping rope every day. Increase the duration and intensity as you progress.

Improves motor function and stamina – This is the reason most athletes, and especially boxers, practice jumping rope. It is scientifically proven that adding skipping or rope jumping and weighted rope jumping to your exercise routine helps improve coordination, strength, endurance, and balance in young athletes.

Helps improve the immune system – Jumping rope is a great way to boost your immune system. Physical exercise helps lower inflammation, increases the number of T-cells, and improves the function of natural killer cells. But be cautious as too much exertion may make you prone to infections.

Helps improve bone density – Osteoporosis and weak bones are direct causes of low bone density. Jumping rope regularly can help improve bone density. Moderate-intensity rope jumping is also safe for people with osteopenia. It helps increase hip bone mineral density.

Boost mental health – Skipping stimulates the secretion of serotonin, the “feel-good” hormone. This, in turn, helps boost mood and improves mental disorders like depression and anxiety.

Helps children with ADHD – About 5% of children in the US have ADHD (Attention Deficit Hyperactivity Disorder). Research studies have shown that skipping or jumping rope helps children with ADHD. Consult your doctor to know if your child can benefit by jumping rope.

Is easy on your joints – Jumping rope is easy on your joints, thereby lowering the risk of injury of the knees or any other joint. Of course, you must not try rope jumping right after surgery or a critical injury – not until your doctor and physical therapist give you a nod.

Helps improve skin health – Sweating is great for your skin. Sweat helps maintain skin hydration. Moreover, it acts as a barrier to prevent dust, pollution, and microbial growth on the skin. As a result, your skin can turn brighter over a period. Remember, you must also hydrate and eat healthily. 

You can easily include a 5-minute fat-burning skipping in your exercise routine.

How To Include Skipping In My Workout Routine 

Warm-up – 10 minutes

Moderate Intensity Skipping – 4minutes

Jump Squats – 2 sets of 12 reps

Leg In And Out – 2 sets of 12 reps

Russian Twists – 2 sets of 20 reps

Leg up Crunches – 2 sets of 25 reps

30 Seconds Rest

HIIT Skipping – 1 minute, 5 reps with 10 seconds break

Kettlebell Swings – 2 sets of 8 reps

Single-Leg Deadlifts – 2 sets of 6 reps

Mountain Climbers – 2 sets of 15 reps

30 Seconds Rest

Elbow Plank – 1-minute hold

Bicep Curl – 3 sets of 12 reps

Tricep Extensions – 3 sets of 8 reps

Chest Press – 3 sets of 8 reps

Shoulder Press – 3 sets of 8 reps

Moderate Intensity Skipping – 5 minutes

Cooldown stretches –10 minutes

Precautions To Take

• Warm-up for at least 10 minutes before jumping rope.
• Wear shock-absorbing shoes.
• Wear a sports bra to prevent the sagging of breasts.
• Sip electrolyte water before and after the workout.
• Cooldown by stretching.

Now, let’s address a common question:

How Long Should I Jump Rope?

Start with 1-minute rope jumps. Increase the intensity and time as you become comfortable. Increase the time every week by at least 1-2 minutes. You should be able to jump rope for 10 minutes straight. However, take breaks, sip on your electrolyte drink, and get jumping again.

• For weight loss – 10 minutes, two times a day.
• For strength and conditioning – 10-15 minutes, two times a day.
• For improving muscle tone –Do high-intensity skipping for 1 minute and take a break for 10 seconds. Repeat for 5 minutes.

Now, let’s discuss when it is not advisable to jump rope.

Avoid Rope Jumping If 

• You have heart problems. Do it only if your doctor gives you a green signal.
• You are recovering from a serious illness or surgery.
• You have high blood pressure. Take your doctor’s opinion.
• You have a bone injury.

Conclusion 

Rope jumping is a great exercise. Keep the basics in mind. Ease your body into it slowly and keep it steady, but progressive. Include skipping as an exercise in different workouts. You will surely have fun and also feel energetic and young at heart.

FAQ’s

Can rope skip reduce belly fat?

Yes, skipping can help reduce belly fat. But make sure you eat healthily and do lower belly exercises.

How much should you skip a day?

You can start by doing 1-2 minutes of skipping in a day. Increase the time to 10-15 minutes as you progress.

Can skipping reduce thigh fat?

Yes, skipping helps reduce thigh fat. It is a good calorie burner. You should also do these leg exercises to tone your thighs.

Does skipping help get bigger buttocks?

No, skipping will not help increase the size of your glutes. But it can help reduce fat from your butt. Read this post if you want to increase the size of your buttocks.

Flexibility is more than being able to touch your toes, it’s about general musculoskeletal health. While some people are born with natural flexibility, it doesn’t mean that those who aren’t are doomed to have it beyond their grasp. Exercises that facilitate flexibility and mobility, like stretching are often neglected or deemed as ‘not proper’ exercise, as exertion seems minimal at first glance.

Disregarding this kind of training from your regular routine is actually doing you a disservice as compromised mobility can limit your range of motion, and stunt your fitness goals, or in the worst case can lead to injury down the line.

Here are some styles of flexibility training that both complement different types of workouts, as well as include strength elements within them.

Stretching

Every stretch can be either static or dynamic and passive or active. Dynamic and active stretches are more helpful for improving functional movements used in everyday life and sports. Here’s a breakdown:

• Static stretching is isometric (developing muscular tension without contraction of the muscle), you hold a challenging position for at least 20-30 seconds.
• Dynamic stretching is a stretch performed by moving through a challenging but comfortable range of motion repeatedly.
• Passive stretching uses external “assistance” to help you stretch. It’s a technique where you relax into a stretch while an external force (someone or something) intensifies the stretch further.
• Active stretching applies motion, so you relax the muscle you’re trying to stretch and rely on the opposing muscle to initiate the stretch.
• Ballistic stretching is uncontrolled, erratic, and jerky. It can be a form of passive stretching or a dynamic stretching in a fast, bouncing motion, forcing the limb into an extended range of motion.
• PNF (Proprioceptive neuromuscular facilitation) is a contract-stretch-hold technique repeated 10-12 times, and research says it may be the most effective stretching technique for increasing range of motion.

Yoga

These days yoga boasts as many styles of the practice as there are ranges of activewear brands. Hatha, Ashtanga, Iyengar, hot yoga, vinyasa flow, Kundalini, and yin are a few of the most commonly known ones.

What all these practices have in common is the integration of body and breath through stretching, isometric bodyweight exercises, and moving meditation. Regular practice will help mobilize joints, stretch ligaments, and strengthen muscles — in summary, keep you limber.

Pilates

Developed by Joseph Pilates, this method of exercise incorporates controlled movements with an emphasis on alignment, breathing, and building the core — referred to by Pilates instructors as the “Powerhouse”. Over time Pilates will not only increase flexibility but help improve coordination, balance, and all-round stability.

Mobility work

If you’re looking to release tight, sore muscles after a killer workout, then you may want to check out foam rolling. This form of mobility work, along with other devices like lacrosse balls for trigger points, is an indispensable part of any regular workout regime. Foam rolling offers deep tissue release and can be done pre-workout to warm muscles up or post-workout to alleviate tension.

Reaping the rewards of exercise variety

Now you’ve got the lowdown on the importance of including different types of workouts into your routine and what kinds are out there, you may be interested in how this will impact your overall health and fitness.

Benefits of cardio:

• Improves cardiorespiratory and pulmonary health, measurable by a lower resting heart rate
• Reduces blood pressure
• Reduce risks of a stroke, heart disease, and eventual heart attack
• Increases circulation
• Lowers the risk of diabetes

Flexibility training:

• Increases range of motion
• Releases tension physically and mentally
• Supports spinal musculoskeletal health
• Improves mobility
• Reduces the risk of injury associated with other exercises and movements

You’ve probably heard people say things like, “You don’t need any equipment to have a great workout,” and “You can do these bodyweight exercises anywhere,” a hundred times. And honestly that’s great news because getting to the gym every day isn’t always a reality. But it’s not just a question of convenience (although, yes, they are convenient).

While you might think of strength training as requiring heavy weights and maybe some grunting (for good measure), the truth is that your body is itself a fantastic piece of workout equipment. Just by using the weight of your body and the power of gravity, you can build muscle, burn fat, and get an honest-to-goodness great workout. You just have to know the most effective way to put your body to work—for your body.

Keep these 53 handy moves in your at-home arsenal to work up a sweat anytime, anywhere. There are some effective bodyweight exercises for biceps and your entire upper body, as well as moves for your lower body and your core. And they aren’t just bodyweight exercises to build muscle—there are plenty of cardio-focused moves, too, which will get your heart rate up so you’re burning calories while working your muscles.

Create your own time table of a week mixing following  exercises daily so that all are included in weekly program. We are sure you will always remain slim, healthy with toned body.

Start by adding one or two of these exercises to your routine. You can then mix it up as you get stronger, creating workouts of six to seven exercises of your choice (focusing on the upper body, lower body, overall body, or core).

Create your own bodyweight workouts with these exercises—know them, love them, crush them.

Squats –

• Stand with your feet about shoulder-width apart and slightly turned out with your weight in your heels.
• Hinge your hips to sit your butt back and bend your knees until your thighs are parallel to the ground.
• Drive through your heels to stand back up straight. Squeeze your butt and keep your core tight as you stand.

Reverse lunges –

• Start standing with your feet about shoulder-width apart.
• Step backwards with your left foot, landing on the ball of your foot and bending your knees to create two 90-degree angles.
• Push through your right heel to return to standing.
• Repeat on the other side.

Lateral Leg Raises –

• Start standing with your feet about shoulder-width apart.
• Step backwards with your left foot, landing on the ball of your foot and bending your knees to create two 90-degree angles.
• Push through your right heel to return to standing.
• Repeat on the other side.

Marching Glute Bridge –

• Lie faceup on your mat with your knees bent and feet flat on the floor. Lift your hips off the mat into a bridge.
• Keeping your right knee bent, lift your right foot off the floor. Try to keep your hips still.
• Hold for five seconds. Slowly lower your right foot to the ground but keep your hips lifted.
• Lift your left foot off the ground to repeat on the other side.

Spider-man Mountain Climbers –

• Lie faceup on your mat with your knees bent and feet flat on the floor. Lift your hips off the mat into a bridge.
• Keeping your right knee bent, lift your right foot off the floor. Try to keep your hips still.
• Hold for five seconds. Slowly lower your right foot to the ground but keep your hips lifted.
• Lift your left foot off the ground to repeat on the other side.

Skater Hops –

• Starting at the left of your space, squat slightly then jump to the right as far as you can.
• Land on your right foot and try not to touch your left foot down.
• Jump back across to land on your left foot.

Donkey Kicks –

• Start on all fours.
• Pull your right knee toward your chest, keeping your foot flexed.
• Then, kick your right leg up behind you and toward the sky, then back down, keeping your knee bent and foot flexed.
• Repeat on the other side.

Standing Oblique Crunches –

• Stand with your feet hip-width apart and hands behind your head and elbows wide.
• Lift your left knee toward your left elbow while you bend your torso up and over to the left.
• Repeat on the other side.

Single-leg Glute Bridges –

• Lie on your back with your knees bent and feet flat on the floor.
• Lift your left leg straight up above you, toes pointing at the ceiling. Your left knee should be directly over your left hip.
• Raise your hips and lower them back to the ground, keeping your leg in the air.
• Repeat on the other side.

Donkey Whips –

• Start on all fours.
• Lift your right leg, extending it behind you.
• Swing your right leg to the right side and then back to center.
• Repeat on the other side.

Curtsy Lunges with Side Kick –

• Stand tall with your feet hip-width apart.
• Step your left leg diagonally behind your right leg and bend your knees to lower into a lunge.
• Push through your right heel to stand, and sweep your left leg out to the side.
• Repeat on the other side.

Wide-Grip Push-ups –

• Start in a high plank position with your hands flat on the floor a little bit wider than shoulder-width apart, wrists under shoulders.
• Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can.
• Push back up to start.

Froggers –

• Stand with your legs wider than hip-width apart, knees bent, and upper body hinged slightly forward.
• Place your hands on the ground in front of you, then jump your straight legs back into a high plank.
• Jump your feet to the outsides of your hands and bring your hands toward your chest to return to the starting position.

High Knees –

• Stand with your legs wider than hip-width apart, knees bent, and upper body hinged slightly forward.
• Place your hands on the ground in front of you, then jump your straight legs back into a high plank.
• Jump your feet to the outsides of your hands and bring your hands toward your chest to return to the starting position.

Plank Jacks –

• Stand with your legs wider than hip-width apart, knees bent, and upper body hinged slightly forward.
• Place your hands on the ground in front of you, then jump your straight legs back into a high plank.
• Jump your feet to the outsides of your hands and bring your hands toward your chest to return to the starting position.

Side Lunges –

• Stand with your legs wider than hip-width apart, knees bent, and upper body hinged slightly forward.
• Place your hands on the ground in front of you, then jump your straight legs back into a high plank.
• Jump your feet to the outsides of your hands and bring your hands toward your chest to return to the starting position.

Side Step Squats  –

• Stand tall with your feet together and hands on your hips.
• Step your right foot to the right, so your feet are just wider than shoulder-width apart.
• Drop your butt back and bend your knees to lower into a squat.
• Straighten your knees and bring your foot back to the starting position.
• Repeat on the other side.

Lateral Plank Walks –

• Start in a high plank with your shoulders above your wrists and abs tight.
• Step your right foot and right hand to the right, immediately following with your left foot and left hand. Take a few “steps” in one direction, then walk in the opposite direction.

Forward to Reverse Lunges –

• Stand with your feet hip-width apart.
• Step forward with your left foot into a forward lunge, with both knees bent so that your knees so that the front thigh is parallel to the floor and the back knee is about two inches from the floor.
• Push off your front foot, hover your foot as you stand straight up, and immediately step back into a reverse lunge.
• Drive through your front foot to stand back up.

Push-ups –

• Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.
• Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can. Your elbows should be at about a 45-degree angle to your torso.
• Push back up to start.

Jump Squats –

• Stand with your feet slightly wider than hip-distance apart.
• Sit your butt back and bend your knees to drop into a squat, keeping your chest upright.
• Jump up into the air as high as you can and straighten out your legs.
• Land back on the floor with soft knees.

Forward Lunges –

• Stand with your feet together.
• Take a big step forward with your right foot. Bend your right leg until your front thigh is parallel to the floor and your back knee is just barely touching the floor.
• Push up through your back front heel to return to the start position.
• Repeat on the other side.

Plank Ups –

• Start in a high plank. Bend one arm to bring the elbow and forearm to the floor.
• Bring the other arm down so you are in a forearm plank.
• Push back up to the start position, placing each hand where your elbows were.
• Repeat this pattern, alternating which side you lower first with each rep.

Squat Jacks –

• Start standing with your feet together, hands at your chest.
• Jump your feet out and sit back into a small squat.
• Jump your feet back together to return to standing.

Extended Leg Pulses –

• Bring your right knee to your chest and extend the right leg to the ceiling. Keep your left leg extended and off the floor about 3 to 5 inches.
• Interlace your fingertips behind your right knee.
• Using your abs (not your hands), pulse your upper body up 3 to 5 inches. Make sure your low back stays planted firmly on the floor.
• Repeat on the other side.

Hip Bridges –

• Start lying flat on your back, your knees bent and your heels a few inches away from your butt. Your feet should be about hip-distance apart.
• Lift your hips up, then lower them back to the ground.

Fire Hydrants –

• Start on all fours.
• Lift your right leg to the side, keeping your knee bent, until your knee reaches hip height.
• Lower to start, hovering your knee above the ground.
• Repeat on the other side.

Power Lunges –

• Stand with your feet hip-width apart.
• Lunge back with your right foot, bending both knees 90 degrees.
• Straighten your left leg and jump into the air while driving your right knee up in front of your body.
• Immediately lower your right foot back into a lunge.
• Repeat on the other side.

One-legged Balance Taps –

• Stand with your feet together, arms straight at your sides.
• Slowly hinge forward at the hips, keeping your back flat as you lift your right leg out straight behind you and reach your right arm down toward the floor.
• At the bottom of the movement, your torso and right leg should be almost parallel to the floor.
• Keeping your core tight, stand up straight, keeping the right leg straight (and keeping the weight in your left foot).
• Repeat on the other side.

Trunk Rotations –

• Start in a high plank with your core engaged.
• Bring your left knee underneath your body toward your right elbow by twisting your torso slightly.
• Repeat the movement alternating sides.

Plie Squat Pulses with One Foot Raised –

• Start standing with your feet wide and your toes slightly turned out.
• Bend your knees into a slight squat and lift your left heel so you’re on your toes. Keep your right foot flat on the ground.
• Lower your butt a few inches toward the ground while keeping your chest up. Continue pulsing up and down.
• Repeat on the other side.

Single-leg Kickbacks –

• Start on all fours with your knees under your hips and hands under your shoulders.
• Lift your left leg and flex your foot as you kick it back behind you and straighten your leg.
• Return to start.
• Repeat on the other side.

Burpees –

• Stand with your feet shoulder-width apart, arms by your sides.
• Bend your knees and reach forward to place your hands on the floor.
• Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows.
• Use your arms to quickly push your body back up and hop your legs back under your body.
• Jump straight up into the air, reaching your arms overhead. End with your knees slightly bent.

Single-leg Reach and Jumps –

• Stand with feet hip width apart, hands at your sides.
• Hinge at your hips and bend your knees to extend your left leg behind you (no higher than your hips) as you reach your left arm to ground about a foot ahead of where your left foot was.
• Drive your left knee up to return to an upright position, and hop on your right foot.
• Repeat on the other side.

 Plank Taps –

• Start in a high plank with your feet hip-width apart.
• Tap each hand to the opposite shoulder while engaging your core to keep the hips as still as possible.

Side Kicks –

• Stand next to a wall, far enough away so that you can bend your torso forward and press your palms against it, elbows bent.
• Place both hands on the wall. Lift your right leg off the ground, parallel to the floor.
• Bring your right knee in toward your right elbow. Then, flex your foot and kick the leg back out straight to the parallel position.
• Repeat on the other side.

Bear Planks –

• Start on your hands and knees in tabletop position with your wrists above your shoulders and your knees below your hips.
• Lift your knees just a few inches off the ground. Use your core to balance and keep your back flat.
• Slowly tap your hand to your opposite knee. Repeat, alternating sides.

• Keep your torso still and try not to twist your body.

Bicycle Crunches –

• Sit on floor with your knees bent, feet lifted, and your hands behind head.
• Keep your chest up and back straight as you lean back to engage your abs.
• Twist to bring your right elbow to your left knee, straightening your right leg.
• Alternate sides with control.

Forearm Side Planks Twists –

• Start in a forearm side plank on your left side with your left elbow on the floor below your shoulder.
• Place your right arm behind your head.
• Rotate your torso toward the floor, bringing your right elbow to meet your left hand.
• Repeat on the other side.

Alternating Knee-to-Chests –

• Lie on your back and extend one leg out a few inches off the ground. Hold the opposite knee into your chest.
• Switch legs, bringing your nose to the knee that is in toward your chest each time.
• Keep your lower back down, head lifted off the ground, and abs engaged.

Single-Leg Walk Out to Push-ups –

• Start with your feet hip-width apart, hands at sides. Lift your left leg slightly off the ground.
• Bend at your hips to reach hands to floor and crawl out to a high plank, keeping your left leg hovering off the ground.
• With shoulders over wrists and abs engaged, do a push-up.
• Crawl your hands back to your feet and stand.
• Repeat on the other side.

Diamond Push-ups –

• Start in a high plank. Walk your hands together so that your thumbs and forefingers form a triangle.
• Bend your elbows to lower your chest and torso toward the floor and then push back up.

Plank With T-Rotations –

• Start in a high plank with your feet hip-distance apart.
• Now rotate your entire body to the right into a side plank with your shoulder above your wrists.
• Extend your right arm to the ceiling and continue to drive your hips up.
• Return to center position, then repeat on the opposite side.

Bird Dog Crunches –

• Start on your hands and knees in tabletop position with your wrists above your shoulders and your knees below your hips.
• Inhale and extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the floor.
• Squeeze your abs and exhale as you draw your right elbow to your left knee.
• Extend back out to start.

Down Dog Abs –

• Start in down dog and lift your right leg into the air. This is your down dog split position (also known as three-legged down dog).
• Bring your right knee under your torso. Pause then extend your right leg back to down dog split.
• Now bring your right knee to meet your right elbow. Pause then extend your right leg back to down dog split.
• Finally, bring your right knee across your torso to meet your left elbow. Pause then extend right leg back to down dog split.
• Repeat the same sequence on the other side.

Side Plank Dips –

• Start in a side plank, with your left foot stacked on top of your right and your body in a straight line.
• Drop your hips toward the floor and raise back to starting position (or a little higher, if you can).
• Repeat on the other side.

Mountain Climbers –

• Start in a high plank and draw your right knee under your torso, keeping your toes off the ground.
• Return your right foot to the starting position.
• Switch legs and bring your left knee under your chest. Keep switching legs as if you’re running in place.

Plank Hops –

• Begin in a high plank with your feet together.
• Tighten your abs and jump your feet to the right, bringing your knees toward your right elbow.
• Jump your feet back to plank and repeat on the other side.

Side Plank Rotations with Kick –

• Start in a high plank with your shoulders over wrists, abs engaged, and glutes tight.
• Lift your left foot and kick it under your torso toward the right side of your body. At the same time, reach your right hand to touch your left foot, balancing on your left arm and right leg.
• Repeat on the other side.

V-Ups –

• Lie faceup with your arms and legs extended and resting on the floor.
• Keep your abs tight and lift your hands and feet to meet over your torso, rolling your core as you sit up.
• Lower your arms and legs back to the floor.

Dead Bugs –

• Lie on your back with your arms at shoulder level raised toward the ceiling. Bring your legs up into tabletop position (knees bent 90 degrees and stacked over your hips).
• Slowly extend your right leg out straight, while simultaneously dropping your left arm overhead. Keep both a few inches from the ground.
• Bring your arm and leg back to the starting position.
• Repeat on the other side, extending your left leg and your right arm.

Sit-Ups to Twists –

• Lie on your back with your knees bent and feet flat to the floor.
• Place your hands behind your head, engage your core and do a full sit-up. At the top of the sit-up, bring your right elbow to your left knee and twist your body toward that side.
• Lower back down to start.
• Repeat this movement alternating sides each time.

Jumping Lunges –

• Start in a lunge with your left leg forward, hands at your sides. Bend both knees to 90 degrees, keeping your abs tight and back straight.
• Swing arms to propel your body up, straightening your legs. Land back in a lunge and continue jumping.
• Repeat on the other side.

It’s no secret that squeezing in exercise around your work, family and social commitments is sometimes tricky to pull off. But it doesn’t have to be that way. Little exercises done here and there still add up to burn calories and make you stronger. And you don’t have to buy equipment, change your schedule or even sweat. Just do this easy home workout throughout the day.

Each one takes a minute or two; by nightfall, you’ll have worked your whole body. So start your transformation—today.

Beginners workout – In this beginner’s workout plan, you will focus on the large muscles that provide you stability and core strength. You won’t need any special equipment. You can do the exercises together in one workout session or split them up throughout the day. ​Take your time with the exercises and modify them to fit your needs.

Total Body Strength for Beginners – 

Precautions: See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed: Light-medium dumbbells, an exercise ball or chair, and a mat.

How-To Tips:

• Begin with a 5- to 10-minute warm-up of light cardio (walking in place, etc.)
• Perform 1 set of 12 reps of each exercise.  For the weighted exercise, choose a weight that allows you to complete 12 reps. The last rep should be difficult, but not impossible.
• For more challenge, try Total Body Strength 3 which contains more difficult exercises.
• Do this workout 1 to 3 non-consecutive days a week, taking at least one day of rest between workouts.

Assisted Lunges – 

To perform the assisted lunge, stand in split stance, feet about 3 feet apart using a chair or wall for balance. Keeping torso straight, bend knees and lower body towards the floor without allowing front knee to bend over the toe (you should see the tip of your shoe). Push through the heel to come back up without locking the knees.

Repeat for 1 set of 12 reps and then repeat the series with the other leg forward.  If this bothers your knees, consider alternatives to lunges.

Bird Dog – 

For the bird dog, negin on hands and knees with the back straight and the abs pulled in. Lift the right arm up until it is level with the body and, at the same time, lift the left leg up and straighten it until it is parallel to the floor. Hold for several seconds, lower and repeat on the other side, this time lifting the left arm and right leg.

Continue alternating sides for 12 reps (1 rep includes both the right and left sides).

Seated triceps Extension – 

To perform triceps extensions, sit on a ball or chair and hold a light-medium dumbbell or medicine in both hands (hold on the top of the weight) with arms extended overhead, elbows next to ears, arms straight. Bend elbows and slowly lower weight behind you until elbows are at 90 degrees–keep the elbows in and right next to ears. Contract the back of the arms to extend the arms.

Repeat for 1 set of 12 reps.

Floor Squats with a ball – 

Stand with feet wider than shoulders and place hands on an exercise ball. Roll the ball out as you bend your knees, lowering the hips into a squat.  Keep the abs in, the back straight and make sure you keep the knees behind the toes as you squat. Stand back up as you roll the ball in, squeezing the glutes (avoid locking the knees).

Repeat squats for 1 set of 12 reps.

Wall Pushup – 

For a wall pushup, stand a few feet away from a wall or a high stair railing (as shown) and place hands on wall or rail so that they’re just wider than the shoulders. Pull the abs in and, keeping back straight, bend elbows and lower body towards the wall/rail until elbows are at 90-degree angles. Push back to start.

Repeat for 1 set of 12 reps.

One Arm Row – 

Place left foot on a step or raised platform. You can also prop one knee on a weight bench.

Hold a weight in the right hand and prop the left hand on the left thigh for support as you bend over (back flat and abs in), hanging the weight down towards the floor. Squeeze the back to pull the elbow up in a rowing motion until it is level with the torso. You should feel your lats (the muscles on either side of your back) contracting. Lower the weight.

Repeat for 12 reps before switching sides.

Lateral Raise – 

Stand with feet hip-width apart holding light dumbbells in front of thighs with the palms facing each other. Keep a slight bend in the elbows to protect the joints and lift the arms out to the sides, just to shoulder level. Lower the weights.

Repeat for 1 set of 12 reps.

Hammer Curls – 

Stand with feet about hip-width apart, holding medium dumbbells with the palms facing in. Squeeze the biceps to curl the weights towards the shoulders, keeping the elbows stationary. Slowly lower the weights, keeping a slight bend in the elbows at the bottom.

Repeat for 1 set of 12 reps.

Seated Rotation for Abs – 

Sit with good posture holding a medium dumbbell in front of chest. Keeping the abs contracted, rotate the torso to the right while keeping the hips and legs facing forward. Contract abs to bring the weight back to center and then rotate to the left. Repeat for 12 reps.

Sit with good posture holding a medium dumbbell in front of chest. Keeping the abs contracted, rotate the torso to the right while keeping the hips and legs facing forward. Contract abs to bring the weight back to center and then rotate to the left.

Repeat for 12 reps.

Aim to perform two to three sets involving 10 to 12 repetitions (reps) of each exercise. If you can only do four or six to start, that’s okay. The aim is to perform an exercise so that you are slightly shaky by the final rep. Every week thereafter, aim to increase the reps until you are finally able to do three sets of 12.

1. While putting away laundry : Do step workouts : Make 5 trips up and down a set of stairs for each load of laundry you put away. At the bottom of each trip, lift the laundry basket up to shoulder height five times.

TARGETS: Cardiovascular system and arm muscles

2. While your coffee brews – Do a wall sit :

Rest your back, neck and head against a wall, with feet about a foot and a half away, then bend your knees, slide your body toward the ground until your thighs are parallel to it, and hold for 15 seconds. (Work up to 1 minute.)

TARGETS: Thigh and glute muscles

3. While emptying the dishwasher  – Do squats : Rest your back, neck and head against a wall, with feet about a foot and a half away, then bend your knees, slide your body toward the ground until your thighs are parallel to it, and hold for 15 seconds. (Work up to 1 minute.)

TARGETS: Thigh and glute muscles

4. While at the sinks to wash your hands – Do standing push-ups :  Stand about 2 feet from a counter and, with your arms at shoulder height, place your palms against it. Keeping your body in a straight line, do 20 standing push-ups.

TARGETS: Chest and arm muscles

5. While sitting at a desk – Do desk pushes : Sit in a chair pulled very close to a desk. With your palms facing up, place them under the desk and push up as hard as you can—as if you were trying to lift the desk off the ground—for 30 seconds. Rest for 10 seconds, then repeat twice.

WORKS: Upper body

6. While lying on bed – Do half-bridges : Lie on your back (no pillow), knees bent and feet flat on the bed. Tighten your stomach muscles, squeeze your buttocks and lift your hips, aiming to create a straight line from your knees to your shoulders. Hold for 15 seconds. (Work up to 30 seconds.) Rest for 10 seconds, then repeat 3 times.

WORKS: Glutes, hips, abs and back

7. While playing with your kids – Do a Plank : Lie facedown on the floor, then push up your body so just your toes and forearms are on the ground. (If that’s too tough, keep your knees on the ground as well.) If your kids are small, let them crawl on top of you or underneath you.

WORKS: Core

MAKE IT FUN: If your kids are older, turn planks into a competition: Who can hold one the longest?

The type of exercise you choose to do is less important than the consistency of your program. But if you are short on ideas, here are five simple workouts to get you started.

• Dance. Put on some music, grab your kids, your sweetie, or go solo and groove for at 15-30 minutes. If your neighbors see you in the window, give them a few tips about the benefits of easy exercise and invite them to join you.
• Online workouts. If you want to avoid the gym, exercise at home. It’s easy to do with online workouts. Many of them are free and most offer easy workouts for beginners. Plus you can enjoy the benefit of working out in the privacy of your own living room.
• Bodyweight training. You don’t need any special gym equipment to burn calories and build stronger muscles. Take 10-15 minutes to do simple strength training activities. Try doing 5 incline push-ups against a wall, 5 chair squats, and 5 walking lunges. If walking lunges are too challenging, then do a set of stationary lunges holding on to a countertop for support. Repeat the sequence 2-3 times. Your arms and legs will get stronger and your body will appreciate the extra activity.
• Chair Workout. If you are not yet comfortable standing for long periods of time, grab a sturdy chair and complete 10-15 minutes of movement with this workout several times each week.

• Shadowboxing. If dancing isn’t your cup of tea, take advantage of the latest fitness craze and try shadowboxing at home. No equipment is required for this workout and it helps to decrease stress as well.

In this advanced workout program, you will need a set of resistance bands and an exercise ball. These tools can help further strengthen the muscles used for stability.

To create a balanced exercise program, workout two to three times per week. Be aware that your weight may drop at first but then increase slightly as you build muscle mass. By this stage, your success should be measured not only in pounds and inches but how you feel look and feel.

If ever you reach a plateau, simply increase the intensity or duration of your workout. Your body will respond in kind, putting you back on the fast track to weight loss.

If you enjoy yoga, there are plenty of ways to shake up your usual routine and one is adding new tools to the mix.

Using exercise ball is just one of those options and a great way to give your body a different kind of support to help you increase balance and flexibility.

The stability ball is a great way to get extra support for moves that require endurance and flexibility and it also adds a balance challenge to some poses.

The lack of stability only adds to the workout, firing up different muscles and strengthening the connective tissue that supports the joints of the body.

The size of the ball makes a difference and you may want to use a smaller ball for some movements. Take your time with these moves and use extra support when needed. Always avoid any exercises that cause pain or aggravate any injuries.

Life can get busy, and oftentimes we find ourselves traveling or otherwise unable to get to our preferred health and fitness facility for a workout. Following exercise will help you stay on track, no matter where you find yourself. Using only your own body weight, these versatile moves can help you create a total-body at-home workout that fits your needs and abilities.

Yoga workout on the exercise ball – 

Equipment Needed : An exercise ball and a mat

How to Do Yoga on the Exercise Ball

• Perform the exercises as shown, completing 1-3 sets of each exercise.
• Take your time with the moves and prop the ball against the wall or a sturdy surface if you feel wobbly. If you have a step riser, you can also put the ball on that so that it doesn’t move. Some poses are more challenging than others, so use your best judgment and set the ball aside if you need to.
• Avoid any exercises that cause pain or discomfort.

Rolling Squats with the ball – 

Stand with feet hip-distance apart and the ball in front of you. Tip from the hips, keeping the back straight and abs in and put the hands on the ball. Squat, sending the hips straight back, and, keeping the knees behind the toes, roll the ball out as far as you can, stretching the arms and chest. Inhale and straighten the knees while rolling the ball back in.

Repeat for 10 reps.

Upward facing dog and downward facing dog – 

Put your ball on the mat and come down to your hands and knees with the ball in front of you. Lean your torso into the ball, rolling forward until your hips are centered on the ball, legs straight out behind you. Press your hands into the ball and inhale as you push the chest up and straighten the arms, looking up in an upward facing dog position.

Exhale and roll forward, placing hands on the floor pushing the body up into an inverted v position, arms and legs straight and heels pressing towards the floor, as in a downward dog. Position the ball so that your chest and upper thighs are supported if you can. If the ball is a larger size, you may need to do this move without the ball.

Inhale and move back into up-dog, alternating each for 10 reps.

Downward dog with leg lift to lunge stretch – 

In the downward dog position with the ball supporting the chest and thighs, inhale and lift the right leg straight up until your body is in a straight line.

Hold for one breath, lower the leg and swing it down to the floor, knee next to the ball. Lean your hips into the ball for support and sweep the arms overhead.

Hold for 3-5 breaths then lift the back knee off the floor, using the ball to support the hips. Hold for 3 breaths and repeat the series on the other leg.

Seated spinal rotation – 

Sit on the ball and, if you need more stability, make sure the ball is against a wall. Extend the legs straight out in front, wider than the shoulders, flex the feet and take the arms straight up and out to the sides at shoulder level.

Sit tall and, keeping the back straight, rotate the torso to the right and reach the left arm out and towards the right foot. Feel a stretch in the hamstring and feel the core contract.

Rotate back to center and then to the left, reaching for the toes. Continue rotating, concentrating on lengthening the spine. Repeat for 10 reps on each side.

Seated Stork Pose – 

This move can be very challenging so you might want to do this onto a chair or prop the ball against the wall for some support. You can also sit sideways to a wall and hold on for balance.

Sit on the ball and cross the right foot over the left knee. This will require you to balance on the left foot while the ball moves, which is very challenging.

When you have your balance, bring the palms together in front of the chest. Inhale and slowly take the arms up overhead, leaning forward to deepen the stretch if you can. Again, this will challenge your balance even more, so modify as needed to stay safe.

Hold for 3 breaths, lower and repeat on the other side.

Warrior I to Warrior II and side angle – 

Get into a lunge position on the ball, right leg forward and the left leg straight out behind you, foot flat. You should essentially be sitting on the ball.

Square the hips forward and sweep arms overhead and slightly back. Hold for 3 breaths and then lower the arms and turn the body to the side, stretching through the arms.This is the Warrior II position and you should feel a stretch in the inner thighs.

Hold for 3 breaths.

From there, take the right arm down and place the hand on the floor while stretching the left arm straight up. You should still be supported on the ball. Hold for 3 breaths. Repeat the series on the other side.

Torso Rotation – 

For this one, you’ll be on your hands and knees with the ball next to you. This move is very challenging on the inner thigh, so your ability to do this may depend on how flexible you are.

On the hands and knees, straight the right leg straight out to the side and put the foot on the ball. You should be resting on the left knee, with the right leg straight, the knee facing the front of the room.

If you feel comfortable doing so, gently rotate the spine and take the right arm straight up, turning the head to look up at that hand while the left arm stays on the floor. Hold for 3 breaths and switch sides.

Prone Scissor Kicks – 

For this move start on the knees in front of the ball. Lean forward onto the ball and roll forward until the ball is under the hips and torso and you’re resting on your forearms. Your legs should be straight out behind you.

Keeping the feet flexed, slowly open the legs wide, focusing on the outer thighs. Bring them back together in a scissor motion while keeping the abs contracted. Repeat for 10 reps.

Superman on the ball – 

For this exercise, you’ll be on your hands and knees, but with the ball under you. So, begin kneeling in front of the ball and then lean into the ball and roll forward just a bit until your hands are on the floor as well.

If your ball makes it impossible to but both hands and knees down, try this without the ball.

Lift the left arm straight up and then the right leg and hold for a beat. Lower and repeat on the other side, lifting the right arm and the left leg. Continue, alternating sides for 10-12 reps.

Child’s Pose – 

Kneel in front of the ball and slowly sit back on the heels, hands resting on the ball. As you sit back, roll the ball forward, relaxing the head and stretching through the chest. Shift the hips to the right and gently roll the ball to the left the stretch through the back, repeating on the other side. Hold each stretch for 15 seconds.

Forearm Balance – 

This is another very challenging pose where you’ll be holding your position with only your forearm, hip, and legs.

Start by positioning yourself with the right hip on the ball, upper body resting on the forearm. Your legs should be straight and stacked on top of each other, resting on outside of the left foot.

If you feel able to, find your balance and slowly lift the left leg up while taking the left arm straight up to the sky. Hold for 3 breaths and then repeat on the other side.

Bridge on the Ball – 

Lie on your back resting the feet on the ball with your knees bent. Contract the abs in inhale to slowly roll the spine off the floor, pressing the feet into the ball, and bringing your body into a bridge position. Use your feet to keep the ball from rolling around.

Hold for a beat and then exhale and roll the spine down onto the mat, making continuous contact with each part of the spine. Repeat for 10 reps.

Lying Hip Stretch – 

Lie on your back and rest the right heel on the ball, knee bent at 90 degrees. Cross the left foot over the right knee and use the foot on the ball to gently roll the ball in, pushing out on the left knee to stretch the right hip.

This is similar to a figure 4 stretch, only you’re using a ball.

Hold for 15 seconds and repeat on the other side.

If you have trouble staying fit at work, these office exercises are a great way to keep your body moving right at your desk. The moves here involve stretching and strengthening your body, all within the comfort of your office chair. This workout doesn’t take the place of traditional strength training, but it offers you a way to keep your blood moving if you can’t get away from your desk.

Precautions

See your doctor before trying this workout if you have any injuries, illnesses or other conditions. Make sure the chair you use is stable. If you have wheels, push it against a wall to make sure it won’t roll away.

Equipment Needed

You will need a chair and a full water bottle.

Stretches for your Wrists and Arms – 

Wrist Stretch: Extend an arm in front, palm up and grab the fingers with your other hand. Gently pull the fingers towards you to stretch the forearm, holding for 20-30 seconds. Repeat on the other side.

Wrist and Forearm: Press hands together in front of chest, elbows bent and parallel to the floor. Gently bend wrists to the right and left for 10 reps.

Lower Back Stretch (pictured): Sit tall and place the left arm behind left hip. Gently twist to the left, using the right hand to deepen the stretch, holding for 20-30 seconds. Repeat on the other side.

Lower Body Exercises – 

Hip Flexion: Sit tall with the abs in and lift the left foot off the floor a few inches, knee bent. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.

Leg Extension: Sit tall with the abs in and extend the left leg until it’s level with hip, squeezing the quadriceps. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.

Inner Thigh: Place towel, firm water bottle or an empty coffee cup between the knees as you sit up tall with the abs in. Squeeze the bottle or cup, release halfway and squeeze again, completing 16 reps of slow pulses.

Chair Exercises- 

Chair Squat (pictured): While sitting, lift up until your hips are just hovering over the chair, arms out for balance. Hold for 2-3 seconds, stand all the way up and repeat for 16 reps.

Dips: Make sure chair is stable and place hands next to hips. Move hips in front of the chair and bend the elbows, lowering the body until the elbows are at 90 degrees. Push back up and repeat for 16 reps.

One-Leg Squat: Make sure the chair is stable and take one foot slightly in front of the other. Use the hands for leverage as you push up into a one-legged squat, hovering just over the chair and keeping the other leg on the floor for balance. Lower and repeat, only coming a few inches off the chair for 12 reps. Repeat on the other side.

Upper Body Exercises –

Front Raise to Triceps Press: Sit tall with the abs in and hold a full water bottle in the left hand. Lift the bottle up to shoulder level, pause, and then continue lifting all the way up over the head. When the arm is next to the ear, bend the elbow, taking the water bottle behind you and contracting the triceps. Straighten the arm and lower down, repeating for 12 reps on each arm.​

Biceps Curl: Hold a water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder for 16 reps. Repeat the other side.

Ab Exercises – 

Side Bends: Hold a water bottle with both hands and stretch it up over the head, arms straight. Gently bend towards the left as far as you can, contracting the abs. Come back to center and repeat to the right. Complete 10 reps (bending to the right and left is one rep).

Ab Twists: Hold the water bottle at chest level and, keeping the knees and hips forward, gently twist to the left as far as you comfortably can, feeling the abs contract. Twist back to center and move to the left for a total of 10 reps. Don’t force it or you may end up with a back injury.

Moving More at a Work – 

Beyond working out at your desk, there are a few tricks for staying active at work. Taking the stairs when you can, parking further away from the door and walking around the office when you can are good places to start. Beyond that, there are a few other options to keep you moving:

• If it’s allowed, sit on an exercise ball instead of a chair. This will strengthen your abs and back and you’ll work on your posture without even trying.
• Set an alarm to go off every hour to remind you to stand up, stretch, and move around. Even if you just swing your arms or take a deep breath, you’ll feel more alert.
• Use the restroom on another floor and take the stairs.
• Use a pedometer or activity monitor and keep track of how many steps you take. Aim for 6,000 to 10,000 steps a day.
• Leave something important in your car (your lunch, your briefcase, etc.) so you have to run out to get it (and take the stairs).
• Deliver documents or messages to co-workers in person rather than by email or text.
• Walk around the parking lot or local mall on your lunch hour.
• Get a headset for your phone so you can move around while you talk.

Most important, remember that any movement is better than none, so don’t feel like you have to do sprints all day long. Adding short bouts of exercise throughout the day will help you burn more calories and reduce stress.

Making your Office Fitness friendly –

Your boss may not have considered how much more productive his or her employees would be with a little exercise. If you can, encourage your boss to:

• Work with local gyms to provide membership discounts for employees.
• Work with local personal trainers to provide monthly seminars or free body fat testing for employees. Some trainers will even do this for free.
• Set up daily or weekly walks during lunch or after work.
• Give you extra breaks during the day to take quick walks.
• Be active. If the boss exercises, employees will take their own health more seriously.

Even if your boss could care less about exercise, you can do a lot to get others involved in working out. Plan lunches where co-workers get together and talk about ways to exercise at work. Get a group together and join a local gym (and see if they’ll give you a group discount). Hire a personal trainer to come and work with you and your co-workers during lunch. Many trainers also offer group discounts. There are any number of ways to encourage fitness in the workplace, so be creative.

Stretches for Office Workers – 

Sitting in front of a computer every day can wreak havoc on your body, especially since most of us don’t have the ideal ergonomic set-up, and stay in the same position for hours at a time. This lack of variation, along with hunching the shoulders and an uncomfortable chair, can cause back pain, headaches, tension, and tightness in your back, neck, and shoulders.

Studies show that regular stretching can help reduce neck and shoulder pain and they also show that regular breaks to stand and stretch increase productivity at the office.

Quick and Easy Stretches – 

Not only do you reduce pain and tension, but those flexibility breaks allow your eyes to rest and your entire body to feel more comfortable.

The following flexibility exercises are designed for office workouts with an emphasis on the neck, back, shoulders, hips, and glutes. Do them as often as you can and you’ll notice less tightness and maybe even more productivity.

How To

• Set an alarm to go off every 45 to 55 minutes and perform the stretches as shown.
• Hold each stretch for at least 15 seconds.
• Avoid any exercises that cause pain or discomfort.
• Do as many reps as you can and enjoy!

Chest Stretch – 

Stretching the chest and shoulders may be one of the best exercises you can do for your body since most of us spend much of our time hunched forward.

For this exercise, you can use a resistance band and take it overhead. If you don’t have a band, don’t worry. Just lace your fingers together or take the arms straight out to the sides.

You can also find a doorway and put your forearms on either side, gently pressing forward until you feel a stretch in the chest.

Do It Right

In a seated or standing position, take the arms behind you and, if you can, lace your fingers together. Straighten the arms and gently lift your hands up a few inches until you feel a stretch in your chest. Hold for 10 to 30 seconds. Avoid this move if you have shoulder problems.

Shoulder Shrugs – 

The shoulders and neck hold a lot of stress and tension from typing, clicking, and scrunching.

In fact, most of us probably hunch much more than we realize, making the traps and the shoulders muscles tight with tension.

Get the blood moving through your traps and shoulders with shrugs. After typing or working for a long time, this move just feels good.

Do It Right

Seated or standing, lift the shoulders up towards the ears, squeezing them as hard as you can. Hold for 1 to 2 seconds and roll them back as you relax down. Repeat for 8 to 10 reps and then roll the shoulders forward.

Upper Back Stretch – 

While the shoulder shrugs will help get the circulation going, this upper back stretch will get all the muscles between the shoulder blades as well as the traps and the shoulders.

Just think how tight your shoulders and upper back are right now and you’ll make this stretch your go-to stretch all day long.

Do It Right

Seated or standing, stretch the arms straight out and rotate the hands so that the palms face away from each other. Cross the arms so that the palms are pressed together, contract the abs and round the back, reaching away as you relax the head.

Don’t collapse but, instead, imagine you’re curving up and over an imaginary ball. Hold the stretch for 10 to 30 seconds. If twisting the arms doesn’t feel good, simply lace the fingers together.

Spinal Twist – 

Sitting for prolonged periods of time can also affect the lower back, leaving it tight and achy.

This twisting stretch will help gently work out some of that tension. Don’t go too far on this—you only need to rotate a little to feel this stretch.

Do It Right

In a seated position with the feet flat on the floor, contract the abs and gently rotate the torso towards the right, using your hands on the chair handles to help deepen the stretch.

Only twist as far as you comfortably can and keep the back straight while keeping the hips square. Hold for 10 to 30 seconds and repeat on the other side.

Torso Stretch – 

Even if you pay attention to your posture, you may find yourself sinking back into a hunched position, which can make your backache.

This simple move will stretch all the muscles in your back, sides, and arms. You can also take the arms to either side to deepen the stretch down the sides of the torso.

Do It Right

Seated or standing, lace the fingers together and stretch them up towards the ceiling.

Take a deep breath as you stretch up as high as you can, then exhale and open the arms, sweeping them back down. Repeat for 8 to 10 reps.

Forearm Stretch – 

You may not even realize how tight your forearms can get from typing until you stretch them out. This simple move helps stretch those muscles in the forearms and wrists.

Do It Right

Seated or standing, stretch the right arm out and turn the hand down so that the fingers point towards the floor.

Use the left hand to gently pull the fingers towards you, feeling a stretch in the forearm. Hold for 10 to 30 seconds and repeat on the other hand.

Neck Stretch – 

How tight is your neck right now? If you do this neck stretch, you’ll find out.

Holding tension in the neck can lead to headaches and upper back tension as well.

Many of us drop the head forward when working on the computer, which can put extra stress on the neck muscles. ​

Your head can weigh up to 11 pounds (more if you’re smarter!), so just imagine how much stress that puts on your neck.

Do It Right

Sitting in your chair, reach down and grab the side of the chair with the right hand and gently pull while tilting your head to the left, feeling a stretch down the right side of the neck and shoulder. Hold for 10 to 30 seconds and repeat on the other side.

Hip Flexor Stretch – 

The lower body also gets tight from sitting too much, especially the front of the hips.

When you sit, the glutes stretch while the hip flexors are shortened, which creates tightness. Stretching this area several times a day can help reduce that tightness and, plus, it gets you up and out of the chair, which offers some immediate relief.

Do It Right

While standing, take the right leg back a few feet. Bend the back knee, almost like you’re doing a lunge and lower the knees until you feel a stretch in the front of the right hip.

Squeeze the glutes of the back leg to deepen the stretch. Hold for 10 to 30 seconds and repeat on the other side.

Seated Hip Stretch – 

All of the muscles in the thighs get tight from too much sitting and this very simple move helps open up the hips.

This helps stretch the complex series of muscles in the hips and glutes. It feels great after a long day of sitting.

Do It Right

While seated, cross the right ankle over the left knee and sit up nice and tall.

Gently lean forward, keeping the back straight and reaching out with the torso until you feel a stretch in the right glute and hip.

You can also press down on the right knee to deepen the stretch. Hold for 10 to 30 seconds and repeat on the other side. Skip this move if it bothers the knees.

Inner Thigh Stretch – 

This stretch doesn’t look very professional, so you definitely want to do this when no one’s around.

Beyond that, it’s an excellent stretch for the inner thighs, hips, and groin.

This builds on the previous exercise, opening the hips and get rid of tightness and tension in the lower body.

Do It Right

While seated, take the legs wide, toes out and lean forward with the elbows on the thighs. Keep the back straight and the abs contracted.

Gently press forward while using the elbows to push the thighs out until you feel a stretch in the inner thighs. Hold for 10 to 30 seconds and repeat as many times as you like.

Supermans –  Who doesn’t want to think they have super powers?  Great stretch as well when you picture trying to touch the opposing walls with your fingers and toes.

Starting Position: Lie on your stomach on a mat with your legs extended, ankles slightly plantarflexed (toes pointing away from your shins), arms extended overhead with palms facing each other. Relax your head to align it with your spine.

Upward Phase: Exhale, contract your abdominal and core muscles to stabilize your spine and slowly extend both hips (raise both legs) a few inches off the floor while simultaneously raising both arms a few inches off the floor. Keep both legs and arms extended and avoiding any rotation in each. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly.

Downward Phase: Gently inhale and lower your legs and arms back towards your starting position without any movement in your low back or hips.

Push-up – The Push-up is an oldie but goodie.  You can modify intensity by changing hand placement.

Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you.

Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward or turned slightly inward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body without any bend at the hips or knees. Stiffen your torso by contracting your core/abdominal muscles (“bracing”), your glute and quadriceps muscles and align your head with your spine. Place your feet together with your ankles toes pointed towards your shins.

Downward Phase: Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touch the mat/floor. Allow your elbows to flare outwards during the lowering phase.

Upward Phase: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. For extra strength think about pushing the floor away from you. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.

An alternative position is to turn your hands to face forwards and keep your elbows close to your sides during the downward phase. This shifts the emphasis from the chest muscles onto the triceps and may reduce stresses in the shoulder joint.

Pushing through the heel and outside surface of your palm provides greater force in your press and stability to your shoulders.

Contralateral Limb Raises – Starting Position: Lie prone (on your stomach) on a mat with your legs extended, ankles slightly plantarflexed (toes pointing away from your shins), arms extended overhead with palms facing each other. Relax your head to align it with your spine.

Upward Phase: Exhale, contract your abdominal/core muscles to stabilize your spine and slowly raise one arm a few inches off the floor keeping your arm extended and avoiding any rotation in your arm. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly.

Downward Phase: Gently inhale and lower your arm back towards your starting position without any movement in your low back or hips.

Exercise Variation (1): From your starting position, contract your abdominal and core muscles to stabilize your spine and slowly extend one hip (raise one leg) a few inches off the floor keeping your leg extended, ankle plantarflexed (toes pointing away from your shins) and avoiding any rotation in your leg. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly before returning to your starting position.

Exercise Variation(2): From your starting position, contract your abdominal/core muscles to stabilize your spine and slowly extend one hip (raise one leg) a few inches off the floor while simultaneously raising the opposite arm a few inches off the floor. Keep both your leg and arm extended and avoiding any rotation in each. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly before returning to your starting position.

Bent Knee Push-up – Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you.

Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body from the knees without any bend at the hips. Stiffen your torso by contracting your core and abdominal muscles (“bracing”).

Downward Phase: Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or flare outwards slightly.

Upward Phase: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.

Push-ups place stress upon the wrist joints. To alleviate some of this stress you may opt to use dumbbells and grip the handles rather than place your hands on the floor. If your are pressing from an elevation such as a dumbbell, you do not need to lower your chest or chin to the floor, but rather lower yourself until your chest or chin are level with the dumbbell handles.

Downward facing Dog – Slow and controlled movement very important – wonderful calf stretch.

Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you. Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly lift yourself into a push-up position, shifting your hands until your shoulders are positioned directly over your hands. Reposition your feet as needed to allow full extension of your body. Stiffen your torso by contracting your core and abdominal muscles to prevent any arching in your low back or hiking of your hips towards the ceiling.

Upward Phase: While maintaining a rigid torso and full extension in your arms and legs, slowly exhale and shift your weight backwards by pushing your hips backwards and upwards. Maintain your head alignment with your spine, but slowly move your head between your shoulders as your body moves backwards and attempt to push your heels towards the floor. Maintain the stiffness in your torso to prevent the tendency of your back to arch. Continue moving until your body forms an inverted-V, keeping both arms and legs extended and a neutral (flat) spine. Allow a slight bend in the knees if required to achieve the inverted-V position.

Downward Phase: Inhale and return your body to the starting push-up position, maintaining the alignment of all your body segments.

Bent-Knee Sit-up  / Crunches – Most people don’t know how to perform a proper sit-up/crunch – that is until now.  Core Power!

Starting Position: Lie in a supine (on your back) position on a mat with your knees bent, feet flat on the floor and heels 12 – 18″ from your tailbone.

Place your hands behind your head, squeezing your scapulae (shoulder blades) together and pulling your elbows back without arching your low back. This elbow position should be maintained throughout the exercise. Align your head with your spine, but allow it to move into slight flexion (moving the chin towards the chest) during the upward phase of the exercise.

Upward Phase: Exhale, contract your abdominal and core muscles and flex your chin slightly towards your chest while slowly curling your torso towards your thighs. The movement should focus on pulling your rib cage towards your pelvis (the neck stays relaxed while the chin is tucked towards the neck). Your feet, tailbone and lower back should remain in contact with the mat at all times. Continue curling up until your upper back is lifted off the mat. Hold this position briefly.

Downward Phase: Gently inhale and slowly uncurl (lower) your torso back towards the mat in a controlled fashion keeping your feet, tailbone and low back in contact with the mat.

Proper form is important for this exercise to prevent excessive stress on your low back. Individuals usually perform this movement too rapidly and recruit the hip flexors to assist with the upward phase. This technique tilts the pelvis anteriorly, increasing the stress on the low back and should be avoided. The abdominals connect the rib cage to the pelvis so the movement should focus on bringing these two body parts closer together while keeping the neck and shoulders relaxed.

Push-up with single-leg raise – A great progression from a regular Push-Up but remember to keep proper form.

Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you.

Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body without any bend at the hips or knees. Stiffen your torso by contracting your core and abdominal muscles (“bracing”) and align your head with your spine. Place your feet together with your ankles dorsiflexed (toes pointed towards your shins).

Downward Phase: Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase, contract your glutes (butt) and quadriceps (thigh) muscles to create stability for your core. Continue to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or be allowed to flare outwards slightly.

Upward Phase: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. As your press upwards, extend your left hip to lift your left foot off the floor, keeping the knee extended. Attempt to avoid rotation in your hip as you raise the left leg off the floor. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows and your left leg is extended off the floor. Hold this position briefly before returning to your starting position. Repeat with your opposite leg

Pushing through the heel and outside surface of your palm provides greater force in your press and stability to your shoulders.

Front Plank – This is harder than it looks!  Your back and abs will love you.

Starting Position: Lie prone (on your stomach) on an exercise mat or floor with your elbows close to your sides and directly under your shoulders, palms down and hands facing forward. Contract your quadriceps to extend your legs and dorsiflex your ankles (pull toes towards your shins). Contract your core and abdominal muscles to stiffen your torso.

Upward Phase : Slowly lift your entire torso off the floor or mat, maintaining a stiff torso and legs. Avoid any arching (sagging) in your low back, hiking (upwards) in your hips or bending in the knees. Avoid shrugging your shoulder and keep your shoulders positioned directly over your elbows with your palms facing down. Continue to breath while holding this position for a specified time (5+ seconds).

Downward Phase: While maintaining a stiff torso and extended knees, gently lower your body back towards the mat or floor before relaxing.

If you experience any pain in the low back with this movement, stop the exercise immediately and consult with your doctor.

Side Plank with Knee bent – Great way to add in hips work without the need for any equipment other than your own body weight.

Starting Position: Lie on your right side on an exercise mat with your left leg lying directly over your right leg and bend your knees to a comfortable position. Raise your upper body to support yourself on your right arm, your right elbow should bend to 90 degrees and be positioned directly under your shoulder. Align your head with your spine and keep your hips and lower knee in contact with the exercise mat.

Upward Phase: Exhale, gently contract your abdominal / core muscles to stiffen your spine and lift your hips off the mat, but keeping contact with your knee, and head aligned with your spine.

Lowering Phase: Inhale and gently return yourself to your starting position.

Exercise Variation: You can increase the exercise intensity by increasing the length of time you are in the raised position.

Spine reverse crunches – Advanced crunch that targets the entire core region.  If you feel pain in your back – STOP.

For variety, convenience, and more structured home exercise, you can’t beat exercise videos. There are workouts for every age, gender, goal and interest and you can workout anytime you like in the privacy of your own home. The best thing about exercise videos: There are thousands upon thousands to choose from, so almost anyone can find a video they like. The worst thing about exercise videos: There are thousands upon thousands to choose from, making the search for the perfect video an overwhelming process.

The Internet may be your favorite way to waste time, but it also offers a wealth of resources for home and/or traveling exercisers. Not all content is created equal on the World Wide Web but, if you know where to look, you can find almost everything you need to know about exercise: How to set up a home gym, create your own exercise program, and learn the basics of cardio, strength training and how to get in shape with exercise.

Because nearly 40% of all deaths can be attributed to smoking, poor exercise habits, inadequate diet, and alcohol misuse, it’s pretty easy to see how you can add years to your life. Don’t smoke, get moving, eat healthy food, and moderate any alcohol consumption. Clearly, healthy behavior choices are one prescription for successful aging.

10 most common health issues –

• Physical Activity and Nutrition.
• Overweight and Obesity.
• Tobacco
• Drug & Alcohol abuse
• Immunization
• HIV/AIDS.
• Mental Health.
• Injury and Violence.
• Environmental Quality.
• Access to health care.

Mental Wellness – Seniors sometimes find it hard to cope for various reasons. Here are a few of the challenges our patients say they have difficulty facing:

• Death and loss of family, friends and loved ones
• Symptoms of depression, such as changes in mood, appetite, sleep patterns, loss of interest in an activity they once enjoyed, lack of energy, and the death wish
• Anxiety, fears, worries
• Relationship and family problems
• Loneliness and feelings of isolation
• Difficulty remembering
• Stress and difficulty with changes
• Physical health problems

Elder abuse –  Hundreds of thousands of seniors are abused, neglected, and exploited by family and others every year. Many of the victims are vulnerable and dependent upon others to meet their basic needs. Who is the abuser? A study of elder abuse found that in the majority of the cases, the abuser is a member of the family. Two-thirds of abusers are adult children or spouses.

The term elder abuse describes one or more of the following activities:

• Physical abuse means causing pain and/or injury by hurting, restraining, or sexually molesting a senior.
• Sexual abuse is non-consensual (not agreed to) sexual contact of any kind.
• Emotional and psychological abuse is causing distress by threatening, intimidating, and/or humiliating behavior.
• Financial abuse is the use of a senior’s money and resources, without consent, for someone else’s benefit.
• Neglect is the failure of caretakers to provide necessary goods and services, such as food and medicine.
• Self-neglect is when an elderly person threatens his or her own health and/or safety in any way.

Sexuality – Contrary to what some may believe, most men and women don’t lose their longing for togetherness or sex as they age. In fact, many seniors report that sexual experiences are enhanced with age. Just think of it. Although safe sex is still recommended for successful aging, there’s no longer a need for contraception, and your kids probably won’t interrupt your intimacy. And regular sexual activity helps maintain successful sexuality.

Signs of elder abuse –

• Personality changes
• Whimpering, crying, refusing to talk
• Unexplained or repeated bruises, fractures, burns, and sores
• Weight loss
• Unkempt appearance
• Poor personal hygiene
• Dirty, disorganized living space
• Confusion, excessive sleeping, signs of inappropriate sedation (too much medicine)

Long term care – Most seniors want to age successfully and safely in their own homes. That desire must be weighed against the possible risks. Does the senior have access to caregivers? Can the home be made safe? Even though a move into senior housing requires some personal disruption, senior housing affords a rich social life, nutritious meals, housekeeping, and an end to domestic chores like shoveling the walk and raking the leaves. Friendships, fun exercise programs, and group excursions into the community are part of the active and independent lifestyle found in senior communities.

Health issues are specific to women’s health –

While both men and women contract various conditions, some health issues affect women differently and more commonly. Furthermore, many women’s health conditions go undiagnosed and most drug trials do not include female test subjects. Even so, women bear exclusive health concerns, such as breast cancer, cervical cancer, menopause, and pregnancy. Women’s Depression and anxiety exhibit more frequently among female patients. Urinary tract conditions present more often in females, and sexually transmitted diseases can cause more harm to women. Among the conditions that present most frequently in women, the following eight illnesses pose considerable health risks.

Heart Disease

In the United States, heart disease causes one in every four deaths among women. Although the public considers heart disease a common issue among men, the condition affects males and females nearly equally. Yet, only 54 percent of women realize that heart disease is the top health condition threatening their gender.

Breast Cancer

Breast cancer, which typically originates in the lining of the milk ducts, can spread to other organs and is the most aggressive cancer affecting the global female population. The condition presents more among female populations in developed nations due to their extended life spans.

Initially, women afflicted with breast cancer may develop breast lumps. Most breast lumps are non-threatening, but it is important for women to have each one checked by a care provider.

Ovarian and Cervical Cancer

Many people are not aware of the differences between ovarian and cervical cancer. Cervical cancer originates in the lower uterus, while ovarian cancer starts in the fallopian tubes. While both conditions cause similar pain, cervical cancer also causes discharge and pain during intercourse. While ovarian cancer presents extremely vague symptoms, the condition is very complex.

Gynaecological Health

Bleeding and discharge are a normal part of the menstrual cycle. However, added symptoms during menstruation may indicate health issues, and unusual symptoms, such as bleeding between menstruations and frequent urinating, can mimic other health conditions.

Vaginal issues could also indicate serious problems such as sexually transmitted diseases (STDs) or reproductive tract cancer. While care providers might treat mild infections easily, if left unchecked, they can lead to conditions such as infertility or kidney failure.

Pregnancy Issues

Pre-existing conditions can worsen during pregnancy, threatening the health of a mother and her child. Asthma, diabetes, and depression can harm the mother and child during pregnancy if not managed properly.

Pregnancy can cause a healthy mother’s red blood cell count to drop, a condition called anemia, or induce depression. Fortunately, obstetricians can manage and treat common and rare health issues that emerge during pregnancies.

Autoimmune Diseases

Autoimmune disease occurs when body cells that eliminate threats, such as viruses, attack healthy cells. As this condition continues to escalate among the population, researchers remain baffled as to why the condition affects mostly women. While many distinct autoimmune diseases exist, most share symptoms such as:

• Exhaustion
  ● Mild fever
  ● Pain
  ● Skin irritation
  ● Vertigo

Most of the autoimmune system rests in the stomach. Duly, many who suffer from this condition have resorted to natural healing practices, such as:

• Consuming less sugar
  ● Consuming less fat
  ● Lowering stress
  ● Reducing toxin intake

However, the best defense against autoimmune disease is early detection.

Osteoporosis – Osteoporosis weakens bones, allowing them to break easily. Several factors can cause the condition that occurs mostly in women, such as:

● Alcohol consumption
● Certain prescriptions
● Genetics and age
● Lack of exercise
● Low body mass
● Smoking
● Steroid use

To detect the condition, care providers measure bone density using an X-ray or ultrasound diagnostic. While no cure exists for osteoporosis, care providers can prescribe treatment to impede illness progression, which might include dietary supplements, healthy lifestyle choices, or prescription medication.

Depression and Anxiety

Natural hormonal fluctuations can lead to depression or anxiety. Premenstrual syndrome (PMS) occurs commonly among women, while premenstrual dysmorphic disorder (PMDD) presents similar, but greatly intensified, symptoms. Shortly after birth, many mothers acquire a form of depression called the “baby blues,” but perinatal depression causes similar – but much stronger – concerns, emotional shifts, sadness, and tiredness. Perimenopause, the shift into menopause, can also cause depression. No matter how intense the symptoms, care providers can provide relief with a prescription or therapeutic treatments.

Health Technology for Women

Soon, new technologies will emerge to assist care providers in treating women’s health conditions. Researchers have developed innovative medical treatments, such as a patient operated device that prepares women for breast reconstruction using carbon dioxide instead of needles and a blood test that can detect whether gestation has started outside of the fallopian tubes. Other developing medical technologies include an at-home, do-it-yourself Pap smear, and a test that determines pregnancy using saliva as a sample.

Women can lower the risk of cancers and other common illnesses with healthy habits and regular care provider visits. However, in many underserved communities, nurse practitioners (NPs) and nurse midwives fill the shortage created by lack of care providers, while covering service areas encompassing far too many clients.

While health issues for children tend to be different than those for adults, there are some problems that are common for children you should be aware of.

During infancy and the preschool years, the average child gets seven or eight colds a year. During the school-age years, the average five or six colds a year. With some colds lasting upwards of a week, it can often feel like you’re constantly facing sickness. Especially when that sickness generously makes its way through the entire family.

The frequency of childhood sickness boils down to the fact there are more than 200 viruses that can cause the common cold. As children have not yet had exposure to many of these germs, they’re quite susceptible to catching each and everyone they come into contact with.

But on top of colds, there are many other illnesses that are common in children.

Respiratory syncytial Virus ((RSV) – is the most common cause of breathing and respiratory infections in children, with children under two years of age being the most susceptible. RSV causes infection of the lungs and breathing passages.

In most cases, the symptoms are relatively minor and mirror those of a cold. But for premature babies and children with a compromised immune system, a congenital heart condition, or chronic lung disease, it can quickly become serious and cause either bronchiolitis or pneumonia.

Most likely this will occur during winter or early spring. It’s spread when an infected person talks, coughs, or sneezes small droplets containing infectious agents into the air. It is also spread via contact with the hands, tissues, and other articles soiled by infected nose and throat discharges. The virus survives only a few hours outside of the body and is easily killed by soap and water or disinfectants.

Ear Infection – are common in small children, but often resolve on their own, and children grow up to have healthy ears and normal hearing. There are 2 types of ear infections that children commonly contract: middle and outer ear infections. Depending on the age of the child, ear infections clear up on their own without antibiotics, however, it is important to speak to your doctor for the proper course of action.

Signs and Symptoms –

• Trouble hearing;
• Pulling on their ear;
• A child has become irritable due to the pain;
• Vomiting, loss of appetite, lethargy, and fever;

Gastroenteritis – Gastroenteritis is a bowel infection that causes inflammation of the stomach and intestines, which leads to diarrhea and sometimes vomiting. The vomiting may stop quickly, but diarrhea can last for up to ten days. Gastro can be caused by many different germs, although the most common cause of gastro is a viral or bacterial infection.

Gastro will cause your child to feel unwell and they may not want to eat or drink. Vomiting may occur in the first 24 to 48 hours and will be accompanied by stomach pains and maybe a fever. Young babies and children can become dehydrated quickly, therefore if they show any signs of dehydration (drowsiness, not waking for feeds) they will need to be checked by a doctor.

Hand Foot and Mouth Disease (HFM) – Hand, foot, and mouth disease is a usually mild virus that is common in children. Caused by a virus, it can cause blisters on the hands and feet, in the mouth, and often in the nappy area. Symptoms can last around seven to ten days.

HFMD can be spread easily between children. The infection is spread by direct contact with fluid from the skin blisters, nose and throat discharges, droplets, and feces. Good personal hygiene is important to prevent the spread of infection to others. The blisters will remain infectious until they become crusty and there is no more fluid in them. The virus can be shed in the feces for several weeks after the blisters have gone. Children should stay home from school until the blisters and fever have completely cleared up.

It is important to monitor your child’s illness and consult a doctor if symptoms escalate.

Symptoms of Serious Diseases and Health Problems –

When is a cough “just” a cough, or a headache a symptom to be concerned about? Listed are signs and symptoms that could indicate a serious health condition, and you should see a doctor if you experience any symptoms of concern. Sometimes, a symptom in one part of the body may be a sign of a problem in another part of the body. Moreover, unrelated symptoms that might be minor on their own could be warning signs of a more serious medical disease or condition. Listen to your body, note all symptoms, and share them in detail with your doctor.

• Signs of a heart attack include pain, pressure, squeezing, or feeling of fullness in the center of the chest that lasts more than a few minutes; pain or discomfort in other areas of the upper body; shortness of breath; cold sweat; nausea; or lightheadedness.
• Signs of a stroke include facial drooping, arm weakness, difficulty with speech, rapidly developing dizziness or balance, sudden numbness or weakness, loss of vision, confusion, or severe headache.
• Symptoms of lung problems include coughing up blood, shortness of breath, difficulty breathing, chronic cough, repeated bouts of bronchitis or pneumonia, and wheezing.
• Symptoms of the stomach or digestive problems include rectal bleeding, blood in the stool or black stools, changes in bowel habits or not being able to control bowels, constipation, diarrhea, heartburn, or acid reflux, or vomiting blood.
• Symptoms of bladder problems include difficult or painful urination, frequent urination, loss of bladder control, blood in urine, waking frequently at night to urinate or wetting the bed at night, or leaking urine.
• Symptoms of skin problems include changes in skin moles, frequent flushing and redness of face and neck, jaundice, skin lesions that don’t go away or heal, new growths or moles on the skin, and thick, red skin with silvery patches.
• Symptoms of muscle or joint problems include persistent muscle pains and body aches that are persistent, for example, numbness or tingling; pain, tenderness, stiffness, swelling, inflammation, or redness in or around joints; and decreased range of motion or loss of function of any joints or muscles.
• Symptoms of emotional problems include anxiety, depression fatigue, feeling tense, flashbacks and nightmares, disinterest in regular activities, suicidal thoughts, hallucinations, or delusions.
• Symptoms of headache problems (not including everyday tension headaches) include headaches that come on suddenly, “the worst headache of your life,” and headache associated with severe dizziness, nausea, vomiting, and inability to walk.
• Symptoms of eating or weight problems include extreme thirst, dehydration, excessive hunger, losing weight without trying, binging, vomiting, starvation, preoccupation with food and weight, distorted body image, compulsive exercise, abuse of laxatives or diet pills, and depression.

Around 1.2 billion people, or 1 in 6 of the world’s population, are adolescents aged 10 to 19. Most are healthy, but there is still substantial premature death, illness, and injury among adolescents. Illnesses can hinder their ability to grow and develop to their full potential. Alcohol or tobacco use, lack of physical activity, unprotected sex and/or exposure to violence can jeopardize not only their current health, but also their health as adults, and even the health of their future children.

Promoting healthy behaviors during adolescence, and taking steps to better protect young people from health risks are critical for the prevention of health problems in adulthood, and for countries’ future health and ability to develop and thrive.

Health Issues –

Injuries – Unintentional injuries are the leading cause of death and disability among adolescents. In 2016, over 135 000 adolescents died as a result of road traffic accidents. Many of those who died were “vulnerable road users”, including pedestrians, cyclists, or users of motorized two-wheelers. In many countries, road safety laws need to be made more comprehensive, and enforcement of such laws needs to be strengthened.

Drowning is also among the top 10 causes of death among adolescents – nearly 50 000 adolescents, over two-thirds of them boys, are estimated to have drowned in 2016. Teaching children and adolescents to swim is an essential intervention to prevent these deaths.

Mental Health – Depression is one of the leading causes of illness and disability among adolescents, and suicide is the second leading cause of death in adolescents. Violence, poverty, humiliation, and feeling devalued can increase the risk of developing mental health problems.

Violence – Interpersonal violence is the third leading cause of death in adolescents, globally, though its prominence varies substantially by world region. It causes nearly a third of all adolescent male deaths in low- and middle-income countries of the WHO Region of the Americas. Globally, nearly one in three adolescent girls aged 15 – 19 years (84 million) has been a victim of emotional, physical, and/or sexual violence perpetrated by their husband or partner.

HIV/AIDS – An estimated 2.1 million adolescents were living with HIV in 2016; the great majority in the WHO African Region. Although the overall number of HIV-related deaths has been decreasing since the peak in 2006, estimates suggest that this is not yet the case among adolescents. This reflects the fact that most of today’s adolescents were born before the prevention of mother-to-child transmission of HIV by antiretroviral therapy became widespread. However, a substantial proportion of HIV-positive adolescents are unaware of their status, and many of those who are aware of their status do not receive effective, long-term antiretroviral treatment.

Other Infectious Disease – improved childhood vaccination, adolescent deaths, and disability from measles have fallen markedly. Diarrhea and lower respiratory tract infections are estimated to be among the top 10 causes of death for 10–19-year-olds. These two diseases, along with meningitis, are all among the top five causes of adolescent death in African low- and middle-income countries.

Early Pregnancy and Childbirth – The leading cause of death for 15-19-year-old girls globally is complications from pregnancy and childbirth. Some 11% of all births worldwide are to girls aged 15–19 years and the vast majority of these births are in low- and middle-income countries.

Alcohol and Drugs – Harmful drinking among adolescents is a major concern in many countries. It reduces self-control and increases risky behaviors, such as unsafe sex or dangerous driving. It is an underlying cause of injuries (including those due to road traffic accidents), violence, and premature deaths. It can also lead to health problems in later life and affects life expectancy.

Drug use among 15–19-year-old is also an important global concern. Drug control may focus on reducing drug demand, drug supply, or both, and successful programs usually include structural, community, and individual-level interventions.

Nutrition and micronutrient deficiencies – Iron deficiency anemia was the second leading cause of years lost by adolescents to death and disability in 2016. Iron and folic acid supplements are a solution that also helps to promote health before adolescents become parents.

Undernutrition and obesity – Many boys and girls in developing countries enter adolescence undernourished, making them more vulnerable to disease and early death. At the other end of the spectrum, the number of adolescents who are overweight or obese is increasing in low-, middle- and high-income countries. Globally, in 2016, over one in six adolescents aged 10–19 years were overweight.

Tobacco use – The vast majority of people using tobacco today began doing so when they were adolescents. Globally, at least 1 in 10 adolescents aged 13 to 15 years uses tobacco, although there are areas where this figure is much higher. Cigarette smoking seems to be decreasing among younger adolescents in some high-income countries.

If you’re eating a mix of fruits, vegetables, whole grains, and lean proteins, then you’re probably pretty far ahead of the nutrition curve. But even if you’re hitting your five-a-day, steering clear of the junk food aisle, and are at a healthy weight, there’s still a chance you’re making mistakes with your food choices without even realizing it. Not all foods are created equal—even the healthy ones—and you might not be getting as many vitamins and nutrients as you believe. In fact, you may inadvertently be loading your body with excess sugar and sodium.

Despite what you may have heard, eating breakfast isn’t necessary for everyone. In fact, skipping breakfast may be better than eating unhealthy breakfast foods. However, a nutritious, well-balanced breakfast can give you energy and prevent you from eating too much during the rest of the day.

Not all calories are created equal. Different foods go through different metabolic pathways in your body. They can have vastly different effects on your hunger, hormones, and the number of calories you burn.

Here are the best foods you can eat in the morning –

Eggs – are undeniably healthy and delicious. Studies have shown that eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal, and helps maintain steady blood sugar and insulin levels.

In one study, men who ate eggs for breakfast felt more satisfied and took in fewer calories during the rest of the day than those who consumed a bagel.

Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders like cataracts and macular degeneration. Eggs are also one of the best sources of choline, a very important nutrient for brain and liver health. Though high in cholesterol, eggs don’t raise cholesterol levels in most people.

In fact, eating whole eggs may reduce heart disease risk by modifying the shape of “bad” LDL cholesterol, increasing “good” HDL cholesterol, and improving insulin sensitivity. What’s more, three large eggs provide about 20 grams of high-quality. Eggs are also very versatile. For example, hard-boiled eggs make a great portable breakfast that can be prepared ahead of time.

Greek Yogurt – Greek yogurt is creamy, delicious, and nourishing. It’s made by straining whey and other liquid from milk curds, which produces a creamier yogurt that is more concentrated in protein. Protein has been shown to reduce feelings of hunger and has a higher thermic effect than fat or carbs.

The term “thermic effect” refers to the increase in metabolic rate that occurs after eating. Yogurt and other dairy products can also help with weight control because they increase levels of hormones that promote fullness, including PYY and GLP-1.

What’s more, full-fat yogurt contains conjugated linoleic acid (CLA), which may increase fat loss and decrease breast cancer risk. Certain types of Greek yogurt are good sources of probiotics like Bifidobacteria, which help your gut stay healthy.

To make sure your yogurt contains probiotics, look for the phrase “contains live and active cultures” on the label. Try topping Greek yogurt with berries or chopped fruit to increase your meal’s vitamin, mineral, and fiber content.

Coffee – is an amazing beverage to start your day. It’s high in caffeine, which has been shown to improve mood, alertness, and mental performance. Even small amounts of caffeine can achieve these effects.

An analysis of 41 studies found the most effective dose to be 38–400 mg per day to maximize the benefits of caffeine while reducing side effects. This is roughly 0.3 to 4 cups of coffee per day, depending on the coffee’s strength. Caffeine has also been shown to increase metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped people burn an extra 79–150 calories over a 24-hour period.

In addition, coffee is rich in antioxidants, which reduce inflammation, protect the cells lining your blood vessels, and decrease diabetes and liver disease risk.

Oatmeal –  is the best breakfast choice for cereal lovers. It’s made from ground oats, which contain a unique fiber called oat beta-glucan. This fiber has many impressive health benefits, including reduced cholesterol.

What’s more, oat beta-glucan is a viscous fiber that promotes feelings of fullness. One study found that it increased levels of the fullness hormone PYY and that higher doses had the greatest effect. Oats are also rich in antioxidants, which protect their fatty acids from becoming rancid. These antioxidants may also benefit heart health and decrease blood pressure.

Bear in mind that one cup (235 grams) of cooked oatmeal contains only about 6 grams of protein, which won’t provide the benefits of a higher-protein breakfast. To boost the protein content of an oatmeal breakfast, prepare it with milk instead of water or serve it with a side of eggs or a piece of cheese.

Chia seeds – are extremely nutritious and one of the best sources of fiber around. In fact, one ounce (28 grams) of chia seeds provides an impressive 11 grams of fiber per serving. What’s more, a portion of the fiber in chia seeds is viscous fiber, which absorbs water, increasing the volume of food moving through your digestive tract and helping you feel full and satisfied.

In a small, 12-week study, people with diabetes who ate chia seeds experienced reduced hunger, along with improvements in blood sugar and blood pressure. Chia seeds are also high in antioxidants, which protect your cells from unstable molecules called free radicals that are produced during metabolism. In another study of people with diabetes, chia seeds decreased the inflammatory marker CRP by 40%. Elevated CRP is a major risk factor for heart disease.

However, one serving of chia seeds provides only about 4 grams of protein, which may not be optimal for breakfast.

Berries – are delicious and packed with antioxidants. Popular types include blueberries, raspberries, strawberries, and blackberries. They’re lower in sugar than most fruits, yet higher in fiber.

In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup or 120 and 145 grams, respectively. What’s more, one cup of berries contains only 50–85 calories depending on the type. Berries also pack antioxidants called anthocyanins, which protect your heart and may help you age better.

Berries have been shown to reduce markers of inflammation, prevent blood cholesterol from oxidizing, and keep the cells lining your blood vessels healthy. A good way to add berries to your breakfast is to eat them with Greek yogurt or cottage cheese.

Nuts – are tasty, satisfying, and nutritious. They’re a great addition to your breakfast, as they’re filling and help prevent weight gain. Even though nuts are high in calories, studies suggest you don’t absorb all the fat in them.

In fact, your body only absorbs about 129 calories of a 1-ounce (28-gram) serving of almonds. This may be true for some other nuts as well, though at this time only almonds have been tested.

Furthermore, nuts have been shown to improve heart disease risk factors, reduce insulin resistance, and decrease inflammation.  All types of nuts are also high in magnesium, potassium, and heart-healthy monounsaturated fat.

What’s more, Brazil nuts are one of the best sources of selenium — just two Brazil nuts provide more than 100% of the recommended daily intake. Nuts are also beneficial for people with diabetes. In one study, replacing a portion of carbs with 2 ounces (56 grams) of nuts led to reduced blood sugar and cholesterol levels. Topping Greek yogurt, cottage cheese, or oatmeal with 2 tablespoons of chopped nuts provides crunch and flavor while increasing your breakfast’s nutritional value.

Green Tea – is one of the healthiest beverages on the planet. It contains caffeine, which improves alertness and mood, along with raising metabolic rate. Green tea provides only 35–70 mg of caffeine per cup, which is about half the amount in coffee.

Green tea may be especially helpful against diabetes. A review of 17 studies found that green tea drinkers had reductions in blood sugar and insulin levels. It also contains an antioxidant known as EGCG, which may protect your brain, nervous system and heart from damage

Protein Shake – Another great way to start your day is with a protein shake or smoothie. Several types of protein powder can be used, including whey, egg, soy, and pea protein. However, whey protein is absorbed most quickly by your body.

Whey has also been studied the most and provides several health benefits. Additionally, it seems to reduce appetite more than other forms of protein. One study comparing four high-protein meals found that the whey protein meal reduced appetite the most and led to the lowest calorie intake at the next meal.

In addition, whey protein can help lower blood sugar levels when consumed as part of a carb-containing meal. It can also preserve muscle mass during weight loss and aging. Regardless of the type of protein powder used, a high-protein shake can be satisfying and filling. Add fruits, greens, nut butter, or seeds to provide fiber and antioxidants.

Fruits – can be a delicious part of a nourishing breakfast. All types of fruit contain vitamins, potassium, fiber and are relatively low in calories. One cup of chopped fruit provides about 80–130 calories, depending on the type. Citrus fruits are also very high in vitamin C.

In fact, one large orange provides more than 100% of the recommended daily intake for vitamin C. Fruit is also very filling due to its high fiber and water contents. Pair fruit with eggs, cheese, cottage cheese, or Greek yogurt for a well-balanced breakfast that will sustain you for hours.

Flax Seeds – are incredibly healthy. They’re rich in viscous fiber, which helps you feel full for several hours after eating.

Flaxseeds may also improve insulin sensitivity and reduce blood sugar levels, as well as protect against breast cancer. Two tablespoons (14 grams) of ground flaxseeds contain 3 grams of protein and 4 grams of fiber.

Try adding flaxseeds to Greek yogurt, cottage cheese or a smoothie to increase the fiber and antioxidant content of your breakfast. Just make sure to choose ground flaxseeds or grind them yourself, because whole flaxseeds can’t be absorbed by your gut and will simply pass through your system.

Cottage Cheese – is fantastic breakfast food. It’s high in protein, which increases metabolism, produces feelings of fullness, and decreases levels of the hunger hormone. In fact, cottage cheese has been shown to be as filling and satisfying as eggs.

Full-fat cottage cheese also contains conjugated linoleic acid (CLA), which may promote weight loss. One cup of cottage cheese provides an impressive 25 grams of protein. Add berries and ground flaxseeds or chopped nuts to make it even more nutritious.

Leafy greens – include kale, spinach, collards, swiss chards, and a few others. They have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates and loaded with fiber.

Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with low energy density make people eat fewer calories overall.

Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants, and minerals, including calcium, which has been shown to aid fat burning in some studies

Cruciferous Vegetables – vegetables include broccoli, cauliflower, cabbage, and Brussels sprouts. Like other vegetables, they’re high in fiber and tend to be incredibly filling. What’s more, these types of veggies generally contain decent amounts of protein.

They’re not nearly as high in protein as animal foods or legumes but still high compared to most vegetables. A combination of protein, fiber, and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight. They’re also highly nutritious and contain cancer-fighting substances.

Boiled potatoes – White potatoes have several properties that make them a perfect food — both for weight loss and optimal health. They contain an incredibly diverse range of nutrients — a little bit of almost everything you need.

There have even been accounts of people living on nothing but potatoes alone for extended periods of time. They’re particularly high in potassium, a nutrient that most people don’t get enough of and that plays an important role in blood pressure control. On a scale called the Satiety Index, which measures how filling different foods are, white, boiled potatoes scored the highest of all the foods tested.

What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods. If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss. Sweet potatoes, turnips, and other root vegetables are also excellent.

Beans and legumes – Some beans and other legumes can be beneficial for weight loss. This includes lentils, black beans, kidney beans, and some others. These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.

They also tend to contain some resistant starch. The main problem is that a lot of people have difficulties tolerating legumes. For this reason, it’s important to prepare them properly.

Soups – As mentioned above, meals and diets with low energy density tend to make people eat fewer calories. Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.

But you can also just add water to your food, making a soup. Some studies have shown that eating the exact same food turned into a soup rather than as solid food, makes people feel more satiated and eat significantly fewer calories. Just make sure not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content.

Cottage Cheese – Dairy products tend to be high in protein. One of the best ones is cottage cheese, which — calorie for calorie — is mostly protein with very few carbs and little fat. Eating cottage cheese is a great way to boost your protein intake.

It’s also very satiating, making you feel full with a relatively low number of calories. Dairy products are also high in calcium, which may aid fat burning. Other low-fat, high-protein dairy products include Greek yogurt and skyr.

Avocados – are a unique fruit. While most fruits are high in carbs, avocados are loaded with healthy fats. They’re particularly high in monounsaturated oleic acid, the same type of fat found in olive oil. Despite being mostly fat, avocados also contain a lot of water and fiber, making them less energy-dense than you may think.

What’s more, they’re a perfect addition to vegetable salads, as studies show that their fat content can increase carotenoid antioxidant absorption from the vegetables 2.6- to 15-fold. They also contain many important nutrients, including fiber and potassium.

Apple Cider Vinegar – is incredibly popular in the natural health community. It’s often used in condiments like dressings or vinaigrettes, and some people even dilute it in water and drink it. Several human-based studies suggest that apple cider vinegar can be useful for weight loss.

Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200–275 fewer calories for the rest of the day. One 12-week study in obese individuals also showed that 15 or 30 ml of vinegar per day caused a weight loss of 2.6–3.7 pounds, or 1.2–1.7 kilograms.

Vinegar has also been shown to reduce blood sugar spikes after meals, which may have various beneficial health effects in the long term

Whole grains – Though cereal grains have received a bad reputation in recent years, some types are definitely healthy. This includes some whole grains that are loaded with fiber and contain a decent amount of protein.

Notable examples include oats, brown rice, and quinoa. Both brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool afterward.

Keep in mind that refined grains are not a healthy choice, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.

If you’re on a very low-carb diet, you’ll want to avoid grains, as they’re high in carbs. But there’s otherwise nothing wrong with eating whole grains if you can tolerate them.

Chilli Pepper – Eating chili peppers may be useful on a weight loss diet. They contain capsaicin, a substance that has been shown to reduce appetite and increase fat burning in some studies. This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements.

One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers. However, there was no effect on people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up.

Coconut oil – Not all fats are created equal. Coconut oil is high in fatty acids of a medium length, called medium-chain triglycerides (MCTs). These fatty acids have been shown to boost satiety better than other fats and increase the number of calories burned.

What’s more, two studies — one in women and the other in men — showed that coconut oil reduced amounts of belly fat. Of course, coconut oil still contains calories, so adding it on top of what you’re already eating is a bad idea.

It’s not about adding coconut oil to your diet but about replacing some of your other cooking fats with coconut oil. However, studies show that coconut oil is less satiating than MCT oil — a supplement that contains much higher numbers of medium-chain triglycerides.

Extra virgin olive oil is worth mentioning here, as it’s probably one of the healthiest fats on the planet. For top disease-fighting power, eat all of these amazing edibles together with other healthful foods that didn’t make the top 10 list, including green tea, chocolate, alcohol (in limited quantities), olive oil, and soy.

Beyond the choices listed here, fruits and vegetables in general are powerhouses of fiber, vitamins, minerals, and antioxidants. By eating five or more servings a day, you help protect your body from heart disease, cancer, and other diseases. The real key to preventing disease and promoting health is not certain foods, but a lifestyle of regular physical activity and healthy eating, experts say.

Overall, an eating plan low in saturated fat and rich in whole grains, fruits, vegetables, and legumes is your best bet for a healthy heart. And there is very little evidence that individual foods with super-nutrient profiles can reduce the risk of cancer. But healthy dietary patterns, including these foods, along with a healthy lifestyle, [are] critical to reducing risk for cancer.

Remember that portion size does matter, even when it comes to healthful foods. If you gain weight eating super-portions of super-nutritious foods, you’ll negate the health benefits because of the health risks associated with being overweight. Also keep in mind that taking a vitamin, mineral, or herbal supplement is no replacement for eating a variety of healthy food. There is limited evidence that supplements, beyond filling nutritional gaps.

Make no mistake about it; eating healthfully — at least most of the time — is your best defense against chronic diseases. And the best part? Good nutrition really does taste great.

The answer to that question may have greater implications for health than one might think. Although what we put in our bodies matters most, when we choose to eat that food also has an impact on how our bodies will process it and our likelihood of gaining weight from it.

The timing of when we eat can influence body weight. The most important aspect of any diet is keeping overall calorie consumption in check, particularly for those with diabetes or who are trying to lose weight. But the schedule people follow in eating meals and snacks can help them either stay on track with their diets or be more easily swayed off course.

Following are eating-schedule habits, they might help or hurt.

Eating a big breakfast – An old adage advised people to “eat breakfast like a king, lunch like a queen and dinner like a pauper.” This may be the best way to plan daily meals.
Eating a big meal in the morning gives the body plenty of energy to start the day, and sets the pace of metabolism for the rest of the day. It helps people avoid feeling so hungry at subsequent meals that it derails their diets.

But just be careful to eat a big breakfast that is filled with healthy foods, such as one serving of lean protein, whole grains, fruits, and vegetables. Don’t load up on too many carbohydrates first thing in the morning, though, because it could lead to sluggishness later in the day.

Skipping breakfast – It’s normal for people to have different preferences about when they eat, and some people say they just don’t like to eat breakfast. But regardless of how opposed the body seems to eat in the morning, breakfast really is the most important meal of the day.

Because these personal preferences are also mostly shaped by habit, they can be changed by building new habits. Start out by eating a single piece of fruit or toast to get the body comfortable digesting something early in the morning.

Breakfast should ideally be eaten within an hour of getting up, and a big meal is not needed to jump-start the body’s metabolism. People who skip breakfast are a third more likely to be obese.

A long, large lunch – The traditional European lifestyle, in which people take a long lunch break to consume the day’s main meal, might partly explain why Europe’s obesity levels are lower than those of the U.S.

Eating a large lunch is better for the body than eating a big dinner because it means that calories consumed throughout the day are more evenly distributed, and satiety is also more even throughout the day.

But be careful about eating too much at any meal, because that can lead to weight gain even if you reduce calories consumed at other meals. The body is only going to use what it needs at one particular meal, and the rest of it is going to be stored in the body as fat.

Snack-size meals throughout the day – Another often-used dieting trick is to eat small snacks throughout the day, in lieu of larger meals. This is supposed to keep portion sizes in check while maintaining fullness throughout the day.

This strategy can work well for some people, as long as they stay within their bounds for target calorie consumption. Some dietitians even advocate that the small, constant meals rev up metabolism and encourage weight loss. However, the main problem is that “people don’t know what ‘small’ means,” and so they tend to overshoot their calorie limits and wind up eating more than they should.

A big dinner – In American culture, people often eat their biggest meal of the day at dinnertime. While people may like the idea of friends or family members gathering to discuss the day’s events and share a feast, unfortunately, that’s not what’s best for health.

People who reserve their biggest meal for the end of the day may tend to eat less before that point. If you go into dinner ravenous, the tendency is to over-eat.

A better option for people who want to keep their dinnertime tradition is to reduce portion sizes. This can accomplish the goals of both getting in some bonding time, as well as maintaining a healthy weight. People can redistribute those extra dinner calories to breakfast and lunch, to maintain a steadier level of fullness throughout the day.

Three meals with three snacks in between – This eating schedule is the golden ticket for health, though as always, it’s critical that the total calories and fat consumed are kept at or under individual daily goals.

Most important is the minimum of three meals daily, which keeps you feeling full the longest, adding that how you divide up your calories depends on your individual schedule. If the body goes more than four or five hours without eating, this will affect metabolism and how likely overindulgence is at the next meal.

The plan of three main meals with snacks in between is good because this plan takes people’s busy schedules into account. When it’s not possible to sit down for lunch until 3 p.m., having a light snack available can stave off hunger. This schedule keeps you in more control of the food choices you make,

Stop eating at a certain time – Some diet plans tempt participants with an offer that they can eat whatever they want, they just can’t eat after a certain time of day, usually in the late afternoon or early evening. The assumption is that this plan will lower overall calorie consumption, but in all likelihood, people will compensate by eating more calories earlier in the day.

Diets that rely on gimmicks to help people lose weight often don’t present a long-term solution to calorie consumption,

Late-night eating – A big problem with eating late at night is that it doesn’t allow for the body to be active and burn most of the calories consumed within hours of a meal. Going to bed soon after eating means that more calories will be converted to fat. Staying up for at least two or three hours after a meal, and one hour after a snack.

Additionally, staying up should mean maintaining some level of activity, not zoning out in front of the TV. Sitting in the “recliner is the same as going into the bed.” The recliner is where a lot of people tend to get into trouble, as there is a tendency to relax at the end of the day and to indulge in snack foods.

For the average person coming into my office with weight problems, the biggest problem is after-dinner snacking. People who stay up very late, a snack at midnight is a fine choice, as long as it fits into the overall calorie plan, and the consumer is planning on staying up for long enough to digest it.

Fasting Diets – Any diet that involves fasting for an extended time is not likely to be very effective. While it can lead to weight loss in the short-run, as soon as the dieter starts eating normally again, he or she will most likely regain all of the weight that was lost. One reason for this is that the weight loss comes from losing fluids, not fat. Fasting is not a means of controlling one’s weight.

Even more problematic is the tendency for people to be disheartened when the weight is regained, and simply give up on dieting altogether. Pass it on: In order to best control your weight, eat three meals daily and be prepared with three snacks.

Cold: During cold eat Carrot, Pineapple, Ginger, Garlic.

Headache: Eat Apple, Cucumber, Kale, Ginger, Celery if you have a headache.

Ulcer: Cabbage, Carrot, and Celery if you have Ulcer.

High B.P.: Beet, Apple, Celery, Cucumber, and Ginger are good for High B.P.

Kidney Detox: Carrot, Watermelon, Cucumber, Cilantro will help in the case of Kidney Detox.

Eyes: To improve eyesight eat more of Carrot and Celery

Constipation : If You are suffering from constipation eat fresh Cabbage, Apple, and Carrot.

Hangover : Eat Apple Carrot Beet and lemon to reduce hangover.

Nervousness : In order to overcome nervousness eat Pomegranate, Carrot, and Celery.

Indigestion: Eat Pineapple, Mint, Carrot, and Lemon.

Memory Loss: Pomegranate, Beets, and grapes will improve your memory.

Fatigue: Eat Spinach, Carrot, Green Apple, Beets, and Lemon to overcome fatigue.

Stress: Banana, Strawberry, and Pear will residue your stress.

Kidney Stone: Eat more of Orange, Apple, Watermelon, and lemon.

Arthritis: Carrot, Celery, Pineapple, and Lemon will control Arthritis

Asthma: Eat Carrot, Spinach, Apple, Garlic, and Lemon.

Diabetes: Spinach, Carrot, and Celery will control diabetes

Depression: Carrot, Apple, Spinach, and beet will reduce your depression and eliminate in some cases.

Food to Fight Cardiovascular disease – Eating a wide variety of fruit and vegetables can help reduce the risk of coronary heart disease. Fruit and vegetables contain vitamins and phytochemicals that help prevent the oxidation of cholesterol, which reduces the chance of it being deposited in the arteries. They also contain carbohydrates that give the body energy but are low in fat which can help with weight control.

Beans, pulses, and porridge oats are high in soluble fiber, which encourages the body to excrete cholesterol before it can be reabsorbed into the bloodstream. Nuts help increase levels of HDL cholesterol. Soya is a food source of protein, fiber, and unsaturated fats, all of which may help to lower cholesterol. Soya products – for example, soya milk, soya yogurts, tofu, and miso – are of high nutritional value; they contain lots of vitamins, minerals, are high in polyunsaturated fats and low in saturated fat.

Food to Fight high Blood Pressure: Fruit and vegetables contain potassium, which can help manage blood pressure by counteracting the effects of too much salt (sodium). If you have high blood pressure, aim to eat at 7-9 portions of a variety of fruit and vegetables each day, focusing on vegetables.

Dietary sources of magnesium, calcium, and folic acids such as green leafy vegetables (spinach, kale, pak choy, and broccoli), wholegrain cereals, nuts, and seeds are essential for blood pressure control.

Food to fight PMS: Eat plenty of low-GI, carbohydrate-rich foods, like oatcakes and whole grains which keep blood sugar levels stable and provide a sustained source of energy. They can also help with cravings, irritability, and mood swings. Research suggests that vitamin B6 – found in cereals, baked potatoes, bananas, chicken, beef and avocado, and magnesium – found in spinach, pumpkin seeds, salmon, sesame seeds, white fish may improve a number of PMS symptoms, including those affecting your emotions.

Choose dairy products, leafy green vegetables, soya, celery, cereals, dried fruits, and almonds.  Porridge oats and dried fruits are good sources of fiber. Eat less sugar, salt, and saturated fat. Cutting back on salt can help to offset the bloating and fluid retention commonly associated with PMS.

Food to fight depression:  Omega-3 fatty acids can help to lift low moods. Increase your intake of oily fish to two or three portions a week, and add some nuts, seeds, and avocadoes to your diet. Use olive, rapeseed, or walnut oil for cooking and dressing salads. Folate (folic acid), vitamins B6, B12, and magnesium deficiencies have all been linked to depression so get plenty of whole grains, pulses, dairy products, eggs, nuts, dried apricots, and dark chocolate.  Eat regularly, don’t skip meals especially breakfast. Skipping meals sets the scene for fluctuating blood sugar levels

Food to fight Osteoporosis: Magnesium may have an important role to play in helping to keep bones healthy. Good sources include brazil nuts, sunflower and sesame seeds, almonds, bananas, and dark green, leafy vegetables such as spinach. Add Kale and Broccoli to your Diet.

Food to fight vision Loss:  Eat less salt and reduce your saturated fat intake. High blood pressure is believed to increase the risk of glaucoma. Cut back on red meat and full-fat dairy products. Trim the skin off poultry and remove the fat before cooking meat. Caffeine increases pressure in the eye, and people with glaucoma should avoid caffeine.  

Feeding your body certain foods may help keep your immune system strong. If you’re looking for ways to prevent winter colds and the flu, your first step should be a visit to your local grocery store. Plan your meals to include following powerful immune system boosters.

Citrus Fruits: Most people turn to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections. Popular citrus fruits include:

• grapefruit
• oranges
• tangerines
• lemons
• limes
• clementines

Because your body doesn’t produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.

Red Ball Peppers: If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.

Broccoli: Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible — or better yet, not at all.

Garlic: is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health. Early civilizations recognized their value in fighting infections. Garlic may also help lower blood pressure and slow down the hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

Ginger: Ginger is another ingredient many turns to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea.

While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties, according to recent animal research.

Spinach: is made our list not just because it’s rich in vitamin C. It’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.

Yogurt: Look for yogurts that have “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. Try to get plain yogurts rather than the kinds that are pre-flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.

Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

Almonds: When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, vitamin E is key to a healthy immune system. It’s a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats. A half-cup serving, which is about 46 whole, shelled almonds, provides nearly 100 percent of the recommended daily amount of vitamin E

Turmeric: You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Also, research shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.

Green Tea: Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.

Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T-cells.

Papaya: is another fruit loaded with vitamin C. You can find 224 percent of the daily recommended amount of vitamin C in a single papaya. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.

Papayas have decent amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health.

Kiwi: Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

Poultry: When you’re sick, chicken soup is more than just a feel-good food with a placebo effect. It helps improve symptoms of a cold and also helps protect you from getting sick in the first place. Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains 40 to 50 percent of your daily recommended amount of B-6.

Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.

Sunflower seeds: are full of nutrients, including phosphorus, magnesium, and vitamin B-6. They’re also incredibly high in vitamin E, a powerful antioxidant.

Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.

Shellfish: isn’t what jumps to mind for many who are trying to boost their immune system, but some types of shellfish are packed with zinc. Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.

Varieties of shellfish that are high in zinc include:

• crab
• clams
• lobster
• mussels

Keep in mind that you don’t want to have more than the daily recommended amount of zinc in your diet. For adult men, it’s 11 milligrams (mg), and for women, it’s 8 mg. Too much zinc can actually inhibit immune system function.

The World Health Organization is fully aware of the importance of herbal medicines to many of its Member States and supports the use of medicinal plants and their products. In early 1978, the World Health Assembly, the WHO governing body, adopted a resolution on drug policies and management of medicinal plants, which recognized the importance of medicinal plants in the health care system. The World Health Assembly proposed coordinating efforts through the preparation of an inventory of medicinal plants, the development of criteria and methods for proving the safety and efficacy of medicinal plant products, and the dissemination of relevant information. In 1987, 1988 and 1989, three more resolutions were adopted covering the identification, evaluation, preparation, cultivation, utilization, regulation and conservation of medicinal plants.

Based on those resolutions, WHO’s policy on herbal medicine may be summarized as follows:

(1) WHO is fully aware of the importance of herbal medicines for the health of a large number of the population in today’s world. Herbal medicines are recognized as valuable and readily available resources, and their appropriate use is encouraged;

(2) To promote the proper use of medicinal plants, a comprehensive programme for their identification, evaluation, preparation, cultivation, recognition as valuable and readily available resources, and their appropriate use is encouraged;

(3) It is necessary to make a systematic inventory and assessment (pre-clinical and clinical) of medicinal plants; to introduce measures on the regulation of herbal medicines to ensure quality control of herbal products by using modern techniques, applying suitable standards and good manufacturing practices; and to include herbal medicines in the national standard or pharmacopoeia.

(4) As many of the plants that provide traditional and modern drugs are threatened with extinction, WHO endorses the call for international cooperation and coordination to establish programmes for the conservation of medicinal plants, to ensure that adequate quantities are available for future generations.

Use of Herbal medicines in health care – In many communities and families in the Region, herbal medicine is an available, affordable, effective and culturally-acceptable health care modality. The use of herbal medicine can meet certain primary health care requirements of the people, particularly in less developed, rural and remote areas. The existing community-based traditional medicine projects in several countries have demonstrated the vital role that can be played by herbal medicine in primary health care. In more developed countries, it can complement modern pharmaceutical medicines.

The knowledge available in communities about the use of medicinal plants should be collected and collated, preferably with the participation of the communities themselves. Medicinal plants commonly used in the communities should be selected. The basic criteria in the selection of plants should be: (1) locally available; (2) useful for common health problems; and (3) availability of references on their safety and efficacy. Educational and training materials on these selected plants should be prepared and disseminated. Community health workers should be trained in the identification, collection, processing, storage and utilization of the plants. Villagers should be encouraged to plant medicinal plants in their gardens or backyards.

The herbal medicine practices should be coordinated and integrated into the country’s health care system. They can be components of health care establishments at the primary, secondary and tertiary levels or can stand alone. Countries are encouraged to be aware of recent developments in herbal medicine throughout the world and to adopt such treatments into their health care services as and when appropriate if it is beneficial to the community.

Conservation of medicinal Plants –

The use of plants as medicines has been taken for granted on the assumption that the plants will be available on a continuing basis. However, many medicinal plants face extinction or severe genetic loss. The forty-first World Health Assembly (1988) adopted a resolution which endorsed the call for international cooperation and coordination to establish a basis for the conservation of medicinal plants to ensure that adequate quantities are available for future generations. Each individual country is encouraged to develop programmes to preserve the continuing existence of local medicinal plants and, if applicable, to introduce additional plants through appropriate processes.

Medicinal plants are valuable natural and genetic resources and an inventory and survey of medicinal plants should be conducted in each country regularly. A list of endangered species of medicinal plant in each country should be prepared and actions for their protection and conservation should be taken, preferably by the Government, including the establishment of seed banks.

The cultivation of plants needed for medicinal purposes should be encouraged to ensure adequate local supply. Incentive schemes could be devised to support this.

Herbal Medicine –

Did you know that about 25 percent of the drugs prescribed worldwide are derived from plants? Of the 252 drugs in the World Health Organization’s essential medicine list, 11 percent are exclusively of plant origin. In fact, about 200 years ago the first pharmacological compound, morphine, was produced from opium extracted from the seed pods of the poppy flower.

Since then, scientists have been studying plants to create the pharmaceutical products we know today. But after years of overmedicating, facing resistant bacteria in the microbiome and treating the illness rather than the root of the problem, people are beginning to pay more attention to natural, herbal medicine.

Millions of dollars have recently been invested in looking for promising medicinal herbs. These substantial research investments in traditional herbal medicine are still relatively modest when compared to the overall pharmaceutical industry, but it proves that researchers are beginning to steer away from conventional drug development and look toward more alternative and natural forms of treatment.

Natural plant products have been used throughout human history for various purposes. In fact, written records of the use of herbal medicine date back more than 5,000 years, and for much of history, herbal medicine was the only medicine.

Today, plants are being used to treat a number of health concerns and conditions, including allergies, arthritis, migraines, fatigue, skin infections, wounds, burns, gastrointestinal issues and even cancer — proving that it’s true that food is medicine. These herbs are less expensive and they’re a safer means of treatment than conventional medications, which is why so many people are choosing to go back to this traditional idea of medicine.

What Is Herbal Medicine?

Herbal medicines are naturally occurring, plant-derived substances that are used to treat illnesses within local or regional healing practices. These products are complex mixtures of organic chemicals that may come from any raw or processed part of a plant.

Herbal medicine has its roots in every culture around the world. There are many different systems of traditional medicine, and the philosophy and practices of each are influenced by social conditions, environment and geographic location, but these systems all agree on a holistic approach to life. Well-known systems of herbal medicine like Traditional Chinese Medicine and Ayurvedic Medicine believe in the central idea that there should be an emphasis on health rather than on disease. By using healing herbs, people can thrive and focus on their overall conditions, rather than on a particular ailment that typically arises from a lack of equilibrium of the mind, body and environment.

Although botanical medicine has been practiced for thousands of years, it continues to be of use in the modern, Western world. The World Health Organization recently estimated that 80 percent of people worldwide rely on herbal medicines for some part of their primary health care, and the worldwide annual market for these products is approaching $60 billion. People in many countries have become more interested in herbal medicine because of the rising cost of prescription medication and the returning interest in natural or organic remedies.

Whole herbs contain many ingredients that are used to treat diseases and relieve symptoms. Herbal medicine, also called botanical medicine, uses the plant’s seeds, berries, roots, leaves, bark or flowers for medicinal purposes. The biological properties of these plants have beneficial effects. Other factors are responsible for their benefits as well, such as the type of environment in which the plant grew, the way in which it was harvested and how it was processed. The plant is either sold raw or as extracts, where it’s macerated with water, alcohol or other solvents to extract some of the chemicals. The resulting products contain dozens of chemicals, including fatty acids, sterols, alkaloids, flavonoids, glycosides, saponins and others.

Herbal Medicine Precautions

Herbal supplements are classified as dietary supplements by the U.S Dietary Supplement Health and Education Act, which means that they’re not tested to prove they’re safe and effective, unlike prescription drugs. This is why some manufacturers can get away with selling herbal products that aren’t completely pure. When buying herbs to be used for medicine, make sure to purchase 100 pure-grade products from a reputable company. This ensures that you get the highest quality product that’s not weakened with less expensive additives and isn’t grown with pesticides or contaminated with heavy metals.

Botanical medicine may also cause allergic reactions or interact with conventional drugs, which is why you should consult your health care provider before beginning any herbal treatments. Herbalists, naturopathic physicians, pharmacists, medical doctors and Traditional Chinese Medicine practitioners can provide information about herbal medicine and help you to choose what herb is best to address your health concerns. Be sure to do your own research on the herb you use and check for possible side effects and appropriate dosage.

Herbal medicine is the oldest form of medicine in the world. Although it is the most commonly practiced form of medicine throughout the world, it is only in relatively recent years that it has gained popularity in western culture. Herbal medicine is valued as an alternative medicine in that it offers gentle treatment to a range of illnesses and ailments. Benefits of herbal products are limitless.

1. More Affordable than Conventional Medicine

Modern medical science certainly comes with a high price tag, and pharmaceuticals are no exception. One reason why herbal medicine is becoming more popular recently is because people simply can’t afford to pay for their medication month after month.

A systematic review published in Evidence-Based Complementary and Alternative Medicine evaluated whether or not natural health products provide a cost-effective choice in the treatment of disease. Researchers found that natural health products show evidence of cost-effectiveness in relation to postoperative surgery and complications. More research is needed to determine the cost-effectiveness in other areas of modern medicine, but the preliminary data suggests that herbal products are more affordable than pharmaceuticals.

2. Easier to Obtain than Prescription Medications

Herbal products, such as herbal extracts, essential oils and herbal teas, are available in most health food and even grocery stores, so you don’t have to see a doctor to get prescriptions before purchasing them. This certainly makes it easier to obtain herbal products and avoid additional health care costs.

Herbs are classified as dietary supplements, so they can be produced, sold and marketed without going through the FDA. Although this makes it easier to purchase and use these beneficial products, it’s our job as consumers to choose among the competitors. Make sure to read the ingredients and labels carefully before using any herbal supplement. Purchase from a reputable and trustworthy company that verifies the product is 100 percent pure-grade.

3. Hold Beneficial, Healing Properties

Herbs are used for the treatment of chronic and acute conditions and various ailments, including major health concerns like cardiovascular disease, prostate problems, depression, inflammation and weakened immune system. Herbs are used around the world to treat conditions and diseases, and many studies prove their efficacy. In fact, of the 177 drugs approved worldwide for the treatment of cancer, more than 70 percent are based on natural products or chemical imitations of natural products.

4. Balancing benefits and risks 

Herbal medicines are preparations containing exclusively plant material. Their efficacy can be tested in clinical trials much like synthetic drugs but numerous methodological and logistical problems exist. For several herbal medicines, efficacy has been established; for many others, this is not the case mostly because the research has not been done. Many consumers believe that herbal medicines are natural and therefore safe. This is a dangerous simplification. Some herbal medicines are associated with toxicity others interact with synthetic drugs. The often under-regulated quality of herbal medicines amounts to another safety issue. Contamination or adulteration of herbal medicines are possible and can cause harm. In order to conduct a risk-benefit analysis of a specific herbal medicine for a specific indication, we require definitive efficacy and safety data. This is currently the case for only very few such preparations. It follows that, in order to advise consumers responsibly, the gaps in our present knowledge require filling.

5. Reduced risk of side effects

Most herbal medicines are well tolerated by the patient, with fewer unintended consequences than pharmaceutical drugs. Herbs typically have fewer side effects than traditional medicine, and may be safer to use over time. While the side effects of any herbal medication depend on the drug in question, many have fewer side effects than conventional medicine.

6. Effectives with chronic conditions

Herbal medicines tend to be more effective for long-standing health complaints that don’t respond well to traditional medicine. One example is the herbs and alternative remedies used to treat arthritis. Vioxx, a well-known prescription drug used to treat arthritis, was recalled due to increased risk of cardiovascular complications. Alternative treatments for arthritis, on the other hand, have few side effects. Such treatments include dietary changes like adding simple herbs, eliminating vegetables from the nightshade family and reducing white sugar consumption.

7. Lower cost

Another advantage to herbal medicine is cost. Herbs cost much less than prescription medications. Research, testing, and marketing add considerably to the cost of prescription medicines. Herbs tend to be inexpensive compared to drugs.

8. Widespread availability

Yet another advantage of herbal medicines are their availability. Herbs are available without a prescription. You can grow some simple herbs, such as peppermint and chamomile, at home. In some remote parts of the world, herbs may be the only treatment available to the majority of people.

9. There is a choice on how to use them 

Medicinal herbs can be used in a variety of ways, depending on the kind of herb that is to be used. Some herbs can be mixed with food. Some can be made into tea, and there are some that are available in capsule or tablet form.

10. They are good for more than one condition 

Most prescriptive drugs are designed for one specific health problem. By contrast, many herbal medicine act on several parts of the body at once. For example Ginko (Ginko biloba) is good for circulatory disorders, but it also helps enhance memory.

Other benefits 

• Time proven – herbal medicine has been with us for millennia
• Natural, non-toxic when taken as prescribed by a qualified herbalist – our bodies comfortably metabolise plants and plant extracts
• Holistic – treats the whole person; physical, mental, emotional and spiritual
• Safe and gentle – but at the same time powerful and effective
• Uses natural plant extracts – innate synergy and balance
• Multidisciplinary – combines study of western medicine, anatomy, physiology, pathology, herbalism, phyto-chemistry, nutrition, traditional medicines….
• Uniquely tailored to each patient – diagnostic approach based on specific individual constitution
• Not big business – you can’t patent herbs or traditional knowledge!
  – But many synthetic drugs are based on altered herb-extracts
  – However this loses the natural balance – dose sensitivity / side-effects increase
• Alive, widespread, and vibrant
  – The majority of the world’s population still relies on herbal medicine as its primary form of treatment
  – Every known culture that has existed on this planet has used herbal medicine

1. Raw Garlic

Garlic contains vital nutrients, including flavonoids, oligosaccharides, selenium, allicin and high levels of sulfur. Consuming cooked or raw garlic, by adding it to food or taking a capsule, can help treat diabetes, fight inflammation, boost the immune system, regulate blood pressure, fight cardiovascular disease, relieve allergies, fight fungal and viral infections, and improve hair loss.

Studies show an inverse correlation between garlic consumption and progress of cardiovascular disease, the leading cause of death in the United States. Research published in the Journal of Nutrition shows that garlic reduces cholesterol, inhibits platelet clustering, reduces blood pressure and increases antioxidant status.

2. Ginger

Ginger is the most widely used dietary condiment in the world today. The therapeutic benefits of ginger come from gingerols, the oily resin from the root that acts as a highly potent antioxidant and anti-inflammatory agent. Gingerol, among other bioactive agents present in ginger, are able to relieve indigestion and nausea, boost immune and respiratory function, fight bacterial and fungal infections, treat stomach ulcers, reduce pain, improve diabetes, prevent malabsorption, and may even inhibit the growth of cancer cells.

According to a 2013 review of evidence published in the International Journal of Preventive Medicine, the anticancer potential of ginger is well-documented, and its functional ingredients like gingerols, shogaol and paradols are the valuable ingredients that can prevent various cancers. Researchers also found that ginger has anti-inflammatory and antioxidative properties for controlling the aging process.

There are several ways to use ginger. It can be eaten raw, taken in powder or supplement form, consumed in liquid form by making a tea, or used topically in oil form.

3. Turmeric

Turmeric is a plant that has a very long history of medicinal use, dating back nearly 4,000 years. Modern medicine has begun to recognize its importance, as indicated by the over 3,000 publications dealing with turmeric. This powerful plant can be added to any recipe or taken as a supplement. There are a range of turmeric benefits, including its ability to slow and prevent blood clotting, fight depression, reduce inflammation, relieve arthritis pain, manage diabetes, treat gastrointestinal issues, regulate cholesterol, and fight cancer.

Several studies indicate that turmeric has potent antioxidant, anti-inflammatory, antimutagenic, antimicrobial and anticancer properties. As an antioxidant, turmeric extracts can scavenge free radicals, increase antioxidant enzymes and inhibit lipid peroxidation.

 4. Ginseng

Ginseng is one of the most popular herbal medicines in the world, and it’s been used in Asia and North American for centuries. Native Americans used the root as a stimulant and headache remedy, as well as a treatment for infertility, fever and indigestion, for instance.

A study done at the Brain Performance and Nutrition Research Centre in the U.K. was conducted to gather data about ginseng’s benefits and its ability to improve mood and mental function. It involved 30 volunteers who were given three rounds of treatments of ginseng and a placebo, and the results found that 200 milligrams of ginseng for eight days slowed the fall in mood but also slowed the participants’ response to mental arithmetic. The 400-milligram dose improved calmness and improved mental arithmetic for the duration of the eight-day treatment.

Ginseng is also used to reduce stress, help with weight loss, treat sexual dysfunction, improve lung function, lower blood sugar levels, boost the immune system and reduce inflammation. Ginseng is available in dried, powdered, tea, capsule and tablet forms.

5. Milk Thistle

Milk thistle extracts have been used as traditional herbal medicine remedies for almost 2,000 years. Milk thistle contains high levels of lipophilic extracts from the seeds of the plant, which act as bioflavonoids that increase immunity and slow down oxidative stress. The herb is also used for its anti-inflammatory properties. It can aid digestive function, increase bile production, boost skin health, fight the appearance of aging, lower cholesterol levels and help detoxify the body.

A review of clinical trials evaluating the safety and efficacy of milk thistle found that the herb has protective effects in certain types of cancer, and data shows it can also be used for patients with liver diseases, hepatitis C, HIV, diabetes and hypercholesterolemia. Milk thistle extracts, which are commonly sold in capsules, are also known to be safe and well-tolerated.

6. Feverfew

For centuries, feverfew has been used for fevers, headaches, stomachaches, toothaches, insect bites, infertility, and problems with menstruation and labor during childbirth. Feverfew’s pain-easing effect is said to come from a biochemical called parthenolides, which combats the widening of blood vessels that occurs in migraines. The herb is also used to prevent dizziness, relieve allergies, reduce arthritis pain and prevent blood clots.

Several impressive human studies show the positive effects of using feverfew to prevent and treat migraines. A systematic review completed by the School of Postgraduate Medicine and Health Science in the U.K. compared the results of six studies. Researchers found that feverfew is indeed effective in the prevention of migraine headaches and does not pose any major safely concerns.

Feverfew is available in capsule form, as tablets and liquid extract. Supplements should be standardized to contain at least 0.2 percent parthenolide. The leaves of feverfew can be used to make tea, but they have a bitter taste and may be irritate the mouth.

7. St. John’s Wort

St. john’s wort is a flowering plan in the family Hypericaceae. St. John’s wort has been used as a medicinal herb for its antidepressant and anti-inflammatory properties for over 2,000 years. It produces dozens of biologically active substances, but hypericin and hyperforin have the greatest medical activity. St. John’s wort uses come from its antidepressant activity, ability to relieve PMS symptoms, improve mood during menopause, fight inflammation, relieve skin irritations and improve symptoms of obsessive compulsive disorder.

8. Ginkgo Biloba ( Maidenhair Tree )

Ginkgo biloba, which is also known as maidenhair, is an ancient plant extract that has been used in Traditional Chinese Medicine to heal various health ailments for thousands of years. Current research shows that it’s linked to improvements in cognitive function. When researchers from Beijing University of Chinese Medicine reviewed evidence from 14 randomized controlled trials involving brain injury patients, it reported that ginkgo biloba extract had positive effects on patients’ neurological impairment and quality of life in nine of the trials.

Other ginkgo biloba benefits include its ability to improve concentration and memory, reduce the risk of dementia and Alzheimer’s disease, fight anxiety and depression, help maintain vision and eye health, relieve ADHD symptoms, improve libido, and fight fibromyalgia.

9. Saw Palmetto

Saw palmetto is an extract of the fruit of the saw palmetto. Its supplements are some of the most commonly consumed supplements by men with prostate cancer and benign prostatic hyperplasia. Saw palmetto has been shown to slow the production of the enzyme 5-alpha reductase, which converts the male hormone testosterone into dihydrotestosterone (DHT), a sex steroid and androgen hormone. While DHT is important because it plays a role in male development, it also contributes to many common health issues in men, such as loss of libido, an enlarged prostate and hair loss.

Aside from its ability to relieve conditions triggered by DHT, saw palmetto is also known to fight inflammation, boost immune function, treat respiratory conditions and promote relaxation.

10. Aloe Vera

In traditional Indian medicine, aloe vera is used for constipation, skin diseases, worm infestation, infections and as a natural remedy for colic. In Chinese medicine, it’s often recommended in the treatment of fungal diseases, and in the Western world, it has found widespread use in the cosmetic, pharmaceutical and food industries. Aloe vera is considered to be the most biologically active of the aloe species; astonishingly, more than 75 potentially active components have been identified in the plant, including vitamins, minerals, saccharides, amino acids, anthraquinones, enzymes, lignin, saponins and salicylic acids. It provides 20 of the 22 human-required amino acids and all eight of the essential amino acids.

Studies have proved the antiseptic, anti-inflammatory, antiviral and antifungal properties of aloe vera. The plant has also proved to be non-allergic and very good in building up the immune system. One study reported in the Journal of Research in Medical Sciences found that 30 milliliters of aloe vera juice twice a day decreased the level of discomfort in 33 patients with irritable bowel syndrome. Flatulence also decreased for the participants, but stool consistence, urgency and frequency remained the same.

Other aloe vera benefits include its ability to soothe rashes and skin irritations; treat burns and cold sores; moisturize the skin, hair and scalp; provide antioxidants; and reduce inflammation. Aloe vera can be used topically or orally, and it’s available in most health food stores.

11. Peppermint

Peppermint offers benefits to the respiratory system, including for coughs, colds, asthma, allergies, and tuberculosis. In terms of digestive health, peppermint oil capsules have been described as “the drug of first choice” in IBS patients, and peppermint oil is an effective alternative to drugs like Buscopan for reducing colonic spasms.

It may also relax the muscles of your intestines, allowing gas to pass and easing abdominal pain. Try peppermint oil or leaves added to tea for gas relief. Inhaling the peppermint aroma may offer memory enhancement and stress relief, and peppermint oil acts as an expectorant and decongestant, and may help clear your respiratory tract.

12. Lavender 

lavender Oil has a chemically complex structure with over 150 active constituents. This oil is rich in esters, which are aromatic molecules with antispasmodic (suppressing spasms and pain), calming, and stimulating properties. The chief botanical constituents of lavender oil are linalyl acetate, linalool (a non-toxic terpene alcohol that has natural germicidal properties), terpinen-4-ol, and camphor. Other constituents in lavender oil that are responsible for its antibacterial, antiviral, and anti-inflammatory properties include cis-ocimene, lavandulyl acetate, 1,8-cineole, limonene, and geraniol.

Lavender oil is known for its calming and relaxing properties, and has been used aroma therapeutically for alleviating insomnia, anxiety, depression, restlessness, dental anxiety, and stress. It has also been proven effective for nearly all kinds of ailments, from pain to infections.

13. Chamomile 

Chamomile is most popular in tea form for use to calm upset stomach and help support restful sleep. Germany’s Commission E (a government organization) has even approved the use of chamomile for reducing swelling on your skin and fighting bacteria. Chamomile is a powerful anti-inflammatory that also has antibacterial, anti-spasmodic, anti-allergenic, muscle relaxant, and sedative properties. It is used to treat psoriasis, eczema, chickenpox, diaper rash, slow-healing wounds, abscesses, and gum inflammation.

14. Dandelion

This flowering plant has traditionally been used as a liver tonic, useful for detoxification and improving liver function. Dandelion is known as a stimulant that is typically used for kidney and liver disorders. It is also traditionally used to reduce the side effects of prescription drugs, as well as to treat infections, gallbladder problems, water retention and swelling. Dandelion greens, which you can prepare simply by blanching them in boiling water for 20 seconds to help remove their bitter flavor (they can also be added to vegetable juice), contain many nutrients, including vitamin C, vitamin B6, thiamin, riboflavin, calcium, iron, potassium, and manganese. They are a particularly good source of vitamin A and may also have cancer-fighting properties.

Modern medicine now tends to use the active ingredients of plants rather than the whole plants. The phytochemicals may be synthesized, compounded or otherwise transformed to make pharmaceuticals. Examples of such derivatives include digoxin, from digitalis; capsaicine, from chili; and aspirin, which is chemically related to the salicylic acid found in white willow. The opium poppy continues to be a major industrial source of opiates, including morphine. Few traditional remedies, however, have translated into modern drugs, although there is continuing research into the efficacy and possible adaptation of traditional herbal treatments.

Following is a list of plants used or formerly used as herbal medicine  –