Health Distractions

health distractions

Health Distractions

Identifying why and how you engage with personal technology may be the difference between healthy and destructive behavior. Take a look at your favorite digital distractions — social media, video games, puzzles, television shows, podcasts, news, and spectator sports — and ask yourself whether you are using them as tools to build strength, skills, knowledge, and self-efficacy for the future or for a temporary escape from an uncomfortable reality. If it’s the latter, you may want to reconsider the role these distractions play in your life. If the pain you’re escaping is permanent, no distraction will ever heal it. You must either learn new coping strategies or fundamentally fix what is broken.

When we think about personal technology distractions, we must ensure they continue to serve us. Whether it is helping us get through a difficult time in our lives, or helping us build strength and perseverance for the long-term, continually asking “why am I doing this?” can help make sure we’re getting the most out of our distractions.

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Clinical Systems observers have noted a growing, troubling problem in human technology interaction in health care providers’ electronic distraction; and an ever-growing number of hospital staff who are constantly focused on their Personal Electronic Devices (PEDS) such as smartphones, tablets, etc. The personnel is compelled to constantly check social media, text, check e-mail, and surf the web. This behavior will, of course, impact patient care and increase medical errors. The ECRI has listed electronic distraction as one of the top ten medical technology errors for 2013.

Health care professionals make up a high percentage of PED users with over 80 percent using such smart devices in daily work environments, and the number will only grow as we have universal Electronic Medical Records (EMRs) in our health care facilities. With the ever-present availability of these devices comes the realization that there is a compelling behavior to use them for social interaction and to provide pathways of escape during the workday. A front-page article in the New York Times brought this growing problem into public light in late 2011 and has caused a number of healthcare agencies, professional organizations and hospital systems to address this problem. Medical colleges need to integrate electronic technology interaction education into the undergraduate and graduate curriculum so students and residents can clearly understand how their current, socially acceptable fixation on PEDS impacts their professional lives and patient safety.

An excellent published survey illustrated that even though perfusionists knew that it was wrong to be distracted from monitoring cardiac bypass, 50% admitted to texting during procedures. In a recent study of behavior on patient rounds, residents observed that fellow residents missed clinical information 34% of the time because they were distracted by smartphones. Faculty stated they believed the number was higher at 43%. In that study, residents believed faculty missed 20 percent of clinically relevant information due to this technology. These reports are highly troubling, especially in the realm of health care practice but not surprising.

The lay and business literature are full of reports of decreased productivity with the widespread introduction of computers to the workplace. These distractive behaviors are not limited to the workplace. The ever-rising incidence of both motor vehicle and pedestrian accidents and fatalities caused by texting and electronic distraction reinforces that even basic human survival behaviors are impacted by this technological explosion.

The addictive component of this technology has been greatly understudied and may in many ways parallel how cigarette use was at one time highly, socially accepted behavior; and it took a number of decades to clarify its addictive properties. A key tool for evaluation of alcoholism and addiction has been the CAGE questionnaire, in use since the 1970s as a highly validated tool. Questions were asked for audience response and the responses range from 20% to 50% positive for addiction on each, based on the demographics of the audience. It has been common that younger audiences have scored higher for addiction. This makes intuitive sense in that any trip to a mall would reinforce the observation of young people walking about either fixated on their device or holding it at all times in their right hand. The answers to this tool have been eye-opening to audiences and lead them to review self-behavior. More formal studies need to of course be developed and larger populations of health professionals studied to validate this rise in electronic addiction.

The key to changing such behavior is education. A number of professional societies have begun to address this behavior through guidelines and inclusion in educational meetings and materials. Professional schools and residency programs need to integrate education on distractions and professionalism into the curriculum. This education and research throughout the health professions will lead to behavior modification and proper human-to-technology interfacing and lead to enhanced patient safety.

The Institute for Safe Medication Practices recently provided a number of practice recommendations for medication administration. These include:

(i) establishing a no interruption zone (NIZ);

(ii) ensuring a do-not-disturb approach;

(iii) providing staff education;

(iv) determining the best time for necessary interruptions;

(v) creating checklists;

(vi) managing mobile devices;

(vii) making system improvements;

(viii) managing alerts, alarms, and noise; and

(ix) gathering supplies prior to prescribing, preparing, or administering medication. 

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The ability to shift our attention away from negative experiences is also helpful outside of a hospital setting. Distractions can help us cope with the pains of everyday life. Research on how distractions can be used to control our urges and impulses shows that certain games can help reduce cravings for fatty foods and even addictive drugs. Researchers suspect the cognitive demands of these games redirect our attention away from craving triggers, reducing the painful urge to indulge. Playing matching puzzle games like Candy Crush, Puzzle Blocks, or Interlocked might actually help us distract ourselves away from digging into that pint of ice cream in the fridge.

Distractions can also help us stay fit. Research suggests taking our minds off the pain of physical exercise, with music or television, can improve performance and endurance.

Digital distractions and personal technology can help us be stronger at the moment, they can also help us develop our ability to take on challenges in the future. Certain personal technologies can help us build up our courage, and games are a particularly good way to boost our self-efficacy — our confidence in our ability to overcome problems.

Actually digital games are powerful tools to build strength and confidence because …Constantly escalating challenges requires a willingness from [patients] to keep trying, even when they fail. It instills a belief that if they keep practicing and learning if they put in the hard work, they will eventually be able to achieve more difficult goals. By attempting and overcoming challenges within a game, the cancer patients strengthened their perseverance to keep fighting.

Other digital games have been used to help patients with asthma, diabetes, anxiety, and ADHD; all showing increases in self-efficacy and self-care behavior after playing. More evidence that games can heal is emerging from new digital health platforms that use game-based elements to increase patient participation.

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Clearly, distractions can help us deal with pain and build our courage to tackle future challenges. However, don’t distractions pull us away from our priorities? What about the many products and services, like video games and social media sites, designed to be so good we want to use them all the time? Sometimes we have trouble limiting their use and find ourselves sucked into distractions.

Whether personal technology distractions are a force for good, depends on why and how we use them. “Do you play to escape your real life, or do you play to make you are real-life better?”

There are two modes for how we engage with distracting activities: self-suppression and self-expansion.

Self-suppression is using distractions to avoid negative experiences; while self-expansion is using distractions to promote positive ones. It sounds simple enough, but at times, it is hard to tell the difference between the two. The same activity could be expansive for one person and suppressive for another. It all depends on why the person is engaging in the distraction and for how long.

How can you tell if a distraction is good or bad for you? asking yourself, “Why am I doing this?” If your response is to avoid a negative feeling such as “Because work is boring,” or “I don’t want to deal with anything right now,” the distraction may be self-suppressive.

Of course in some instances, such as burn victims or children about to go into surgery, distractions can be an effective coping strategy. However, these are justified in that the distractions are used as a temporary solution. Once the patient is healed physically, they no longer require the escape from pain.

However, problems can arise when distractions become a permanent escape from an uncomfortable reality. So solutions that don’t build our ability to deal with pain in the future. Temporary distractions used for too long may backfire because Over time self-suppression actually diminishes our sense of self-efficacy … We no longer see ourselves as people who can effectively solve our own problems. When we rely on pain-relieving distractions, be it personal technology, drugs, or other escapes, we may never build our capacity to deal with a painful situation, either physical or psychological.

In contrast, self-expansive distractions involve achieving goals, building skills, or attaining new knowledge that can be used over the long-term. These distractions help us improve ourselves and can build self-efficacy.

For example, answers to the question “Why am I doing this?” that sound like, “I want to learn a new language,” “I want to build a bigger career network,” “I want to know more about my health,” or “I want to improve my well-being,” are the kind of answers that a self-expansive technology can help with. Using distractions with an expansive mindset builds strength while using them with a suppressive one simply shields us from the pain we are avoiding.

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Watching TV during exercise: it may seem mindless to watch TV while you run or climb stairs, the fact is that your mind has trouble focusing on more than one large thing. And, when your mind isn’t focused your body can easily slip into autopilot. That usually means you stay at the same comfortable pace your whole workout. Although you might think that’s what you want, you won’t be getting nearly the workout or benefits you would be if your head was in the game. By switching up your speed and paying attention to intervals in a routine you’ll burn more fat, improve heart health, and maintain muscle. But all those intervals take focus. So, switch off the TV and listen up.

Bad posture: Practically any workout you can think of needs complete attention to producing results. Sacrificing proper posture also means you won’t be using all of the muscles you intend to, so you can say goodbye to those coveted overall results.

Back Strain: Every part of your body is constantly working together—even more so when you’re physically active. That being said, when you start using your arms to hold a phone, tablet, or book, other body parts have to compensate for their usual swinging, momentum-giving motion. The one that has to pick up that slack? Your back. On top of now being less stable, you’re adding a slight twist to your back. Both of these lead to back strain.

Tight Muscles: Think about it: You’re jogging on the treadmill, checking your email or a message pops up on your mobile. Instantly, your mind and body go into stress-mode because of distraction. Instinctively, your muscles tighten, which is especially dangerous when working out. While muscle tension itself isn’t dangerous, going too long without releasing it can make you feel tight and block blood flow to the body. Even worse if you’re too distracted to notice it.

Slow reaction time: While walking on a road or while crossing we are look forward and eyes straight ahead. This should in no way change when you enter the gym. While doing cardio especially, it’s paramount that you look forward, not up or down at distractions. When you do the latter, you risk confusing your body and its reactions. The stress it then goes through trying to deal can lead to various problems.

Injury Risk: Whether you’re getting it going on the treadmill, with weights, or even with your own body, you’re constantly using heavy machinery (or large muscle groups) that requires your full attention. In each of these cases, you need to be aware of multiple things including good form, pace, posture, and how to actually use the tool you’re working with. Keeping all of this in mind is hard enough—let’s not add keeping up with office work, or politics, or your social life to the list. Doing so could lead to mindlessly falling, twisting, pulling, and straining.

Following are a few workplace distractions:-

  1. Noise ( open office concept )
  2. Smartphone
  3. Multitasking
  4. Interruptions
  5. Clutter
  6. Hunger
  7. Anxiety
  8. Emails
  9. Chatting Apps
  10. Decision Fatigue
  11. Meetings
  12. Social Media. 


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Following tips ( indirectly related to health ) will help you to stay focused by managing distractions –

A. Check up on yourself – Distractions can be internal as well as external, so start by looking within. If you’re all over the place, ask yourself what’s really going on. What’s the source of your flightiness or anxiety? What do you need to be working on in your life?

B. Pinpoint the cause – Once you have your internal priorities sorted out, look at more external causes. Is it your office setup? An intrusive co-worker? A lack of skill, ideas, or time for something you need to be doing? Burnout? When you can identify the cause, you can fix the effect.

C. Be Prepared – All successful leaders are great planners; they make lists for every major and minor objective. When a task comes your way, spend some time thinking about how you will accomplish it. Write down every step necessary from start to finish, with a timeline (even if it’s a rough one). There is a saying that every 10 minutes you spend on planning saves an hour in execution.

D. Go Offline – Some of the biggest sources of distraction come from email, social media, and cell phones. If you want real focus, take yourself offline until you’ve accomplished what you need to do.

E. Give yourself a break – One of the keys to doing great work is to know when to take a break. When you start to feel distracted, take a break, and then reassess and refocus yourself. It doesn’t just act as a reward–a short break can help your mind become clearer.

F. Turn it out – One of the best ways to tune everything out is to tune into the music. When everything around you is distracting, put on your headphones–find something that can serve as background music rather than music that holds your full attention. Music can help you concentrate, and the headphones signal others that you’re not available to chat.

G. Break it down – Especially when distractions are high, make tasks smaller, and break down your large projects into smaller tasks to help you concentrate and give you a sense of accomplishment and progress.

H. Clean it up – What’s the state of your office or workspace? If it’s dirty, disorganized, or cluttered, invest some time in clearing it out so you can focus.

I. Set a deadline – If you’re working on a complex task, it takes an average of 90 minutes to accomplish anything worthwhile–and about 30 minutes just to get your mind on the task. Once you are in the flow, set a concentrated period of time–and when the time runs out, stop. It’s easier to stay focused when you have an end in sight.

J. Become an early bird – This is a simple thing, but the rewards are great if you can pull it off: Start your workday an hour before everyone else. Use that hour to organize your day and to get started before there are any distractions. Similarly, skip the long office lunches most days and instead give yourself a short break to take a walk or clear your head, with something light and nutritious to keep your blood sugar steady. You’re literally giving yourself time and energy.


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Resolution for 2019

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Already planning your new year resolution? If you are like most people, you will make them – only to break them within six to eight weeks.

No surprise here, like every year most common resolutions : eating healthier, setting exercise schedule Etc., will be ringing in 2019 as well. It’s easy to get overly ambitious and come up with a list of resolutions with no plan for reaching your desired outcomes. And a resolution without a plan or specificity equates to nothing more than a wish. You don’t have to overhaul your life and set five goals at once. So focus on one or two objectives at a time.

Does it also happen to you that all your New Year resolutions get crumbled just in 1 or 2 months? If yes, change your habit now and make something firm for your health and fitness this year. The reason that we don’t complete our intended plans is because we don’t set some realistic targets for them.

Tips to break down your goals –

1. Main Goal

2. 5 year Goal

3. 3 year Goal

4. Yearly Goals

5. Half Yearly Goals

6. Quarterly Goals

7. Monthly Goals

8. Weekly Goals

9. Daily Goals

You need to focus on the step ahead of you but be aware of the bigger picture.

According to various studies you will find one thing common in all the successful people that they all set goals. From short-term motivations to long-term visions, you get everything when you set goals. Similarly, when you make New Year resolutions, you help yourself achieve targets in a given time period.

Apart from all kinds of other resolutions, you should make, resolutions for health and fitness should be given more importance and value since health is all your wealth.

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Are you making resolution for 2019 ? Generally more than half of resolutions fail, but this year make sure they are not yours. Identify right resolution to improve your life, create a plan on how to reach it, and become part of exceptional group of people that successfully achieve their goal.

Pick the right resolution – You will give yourself your BEST at success if you set a goal that’s doable and meaningful as well.

A lot of these resolutions fail because they’re not the right resolutions. And a resolution may be wrong for one of three main reasons:

  • It’s a resolution created based on what someone else (or society) is telling you to change.
  • It’s too vague.
  • You don’t have a realistic plan for achieving your resolution.

Your goals should be smart — and SMART. That’s an acronym for Specific, Measurable, Achievable, Relevant and Time-bound. It may work for management, but it can also work in setting your resolutions, too.

  • Specific. Your resolution should be absolutely clear. Making a concrete goal is really important rather than just vaguely saying ‘I want to lose weight.’ You want to have a goal: How much weight do you want to lose and at what time interval? Five pounds in the next two months — that’s going to be more effective.
  • Measurable. This may seem obvious if your goal is a fitness or weight loss related one, but it’s also important if you’re trying to cut back on something, too. If, for example, you want to stop biting your nails, take pictures of your nails over time so you can track your progress in how those nails grow back out. Logging progress into a journal or making notes on your phone or in an app designed to help you track behaviors can reinforce the progress, no matter what your resolution may be.
  • Achievable. This doesn’t mean that you can’t have big stretch goals. But trying to take too big a step too fast can leave you frustrated, or affect other areas of your life to the point that your resolution takes over your life — and both you and your friends and family flail. So, for example, resolving to save enough money to retire in five years when you’re 30 years old is probably not realistic, but saving an extra $100 a month may be. (And if that’s easy, you can slide that number up to an extra $200, $300 or $400 a month).
  • Relevant. Is this a goal that really matters to you, and are you making it for the right reasons? If you do it out of the sense of self-hate or remorse or a strong passion in that moment, it doesn’t usually last long. But if you build up a process where you’re thinking harder about what’s good for you, you’re changing the structure of your life, you’re bringing people into your life who will reinforce that resolution, then I think you have a fighting chance.
  • Time-bound. Like “achievable,” the timeline toward reaching your goal should be realistic, too. That means giving yourself enough time to do it with lots of smaller intermediate goals set up along the way. Focus on these small wins so you can make gradual progress. If you’re building a habit, you’re planning for the next decade, not the next couple of months.


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Set achievable goals – First consider what you want to achieve, and then commit to it. Set SMART (specific, measurable, attainable, relevant and time-bound) goals that motivate you and write them down to make them feel tangible. Then plan the steps you must take to realize your goal, and cross off each one as you work through them.

Goal setting is a powerful process for thinking about your ideal future, and for motivating yourself to turn your vision of this future into reality. The process of setting goals helps you choose what you want to achieve during the year. By knowing precisely what you want to achieve, you know where you have to concentrate your efforts. You’ll also quickly spot the distractions that can, so easily, lead you astray.

Don’t concentrate on the end Goal. Check your journey.

It’s easy to lose perspective whatever your priorities may be. Whether your focus is, it’s easy to feel overwhelmed by day to day life loss perspective on the things that matter.

There is no denying the importance of self-love. It is essential to put yourself first before you can think of others. Aim to get at least one self-care day a week. Whether it’s going for a bath, reading a book or baking, it’s beyond important that you take time to yourself and away from stress to ensure that you stay on top of your goals while looking after yourself.

Making health and wellness your priority in 2019 can be a challenge but instead of focusing on the end goal, concentrate on the journey that brings you to your goals and your goals start with your knowing your health.

Comfortable Sleep –  Sleep is actually one of the most important aspects to consider for a healthy and happy life. Up till now, if you aren’t comfortable with the amount of sleep you are getting, you can make a resolution to sleep a little more.

According to studies,  lack of sleep can lead you towards various diseases including early death. Moreover, one should sleep at least 7 to 8 hours in the night in order to decrease the risk of different diseases and to maintain immune system.

Focus on mental health – To focus on mental health is as important as on your physical health. You should go to the gym and training centers so that you can have a healthy body. However, you shouldn’t forget about your mental health in the meanwhile.

At the start of this New Year, you should make a resolution for your mind in which, you will be sleeping at least 8 hours in the night and eating healthy foods to benefit both your mind and body.

According to psychologists, if you think and speak positively, write down something grateful for you, focus on only one thing in a moment, do regular exercise, eat a healthy meal, take adequate breaks from work, and go to bed on time, you can effectively provide some meaningful benefits to your mind.

Spend more time outside – Vitamin D is a fat soluble vitamin that is essential in maintaining strong bones and teeth. Vitamin D also maintains a good mood. We get a sufficient amount of vitamin D from spending 20-30 minutes in sunlight each day.

It has been proven time and time again that vitamin D and vitamin D deficiency are linked to a number of emotional illnesses. Conversely it has been proven that light therapy can relieve depressive symptoms, especially in cases of Seasonal Affective Disorder (SAD).

Whatever the weather, aim to spend at least one hour outside and one hour off your screens. Artificial light can begin to chip away at your natural circadian rhythm whereas natural light and fresh air can improve your mood and vitamin D levels naturally.

If you are feeling chronically fatigued, maybe you should consider checking out your vitamin D levels, especially if you are vegan or vegetarian as certain dietary regimes can play a significant role in vitamin deficiencies.

Meal Prep – Here we are not connecting meal prep to weight loss.

Think of meal prep as a way to save money, free up time during the week and hone your skills in making healthy and delicious creations all from your own home.

You might find the idea of dedicating 2-3 hours to prepare food for the week ahead a bit daunting or boring but trust us when we say that the benefits of meal prep are numerous.

Let’s look at some of the benefits of preparing meals for the week ahead:

  • Meal-prepping for the week ahead saves time during a busy working week.
  • Meal-prepping takes away the temptation for unhealthy and quick meals.
  • Meal-prepping could be your contribution to saving the planet by using reusable lunch boxes.
  • Meal-prepping can ensure that you’re getting all of the vitamins and minerals you need in each meal.

Practice Mindfulness – Mindfulness is also often associated in health-related “New Year New You” thought but what is the biological reasoning behind those ums, ahs and deep breaths?

It all comes down to cortisol. Cortisol is a steroid hormone that is commonly referred to as a “stress hormone”. Cortisol controls your response to stress, regulates blood sugar, acts as an anti-inflammatory, influences memory formation, controls salt and water balance in the body, influences blood pressure and foetal development.

In one study, it was found that diaphragmatic breathing can trigger body relaxation responses that overtime can change your body’s ability to deal with stress and cortisol production.

To begin the process of practicing mindfulness, you don’t need to an expensive app, membership or equipment; you just need yourself, 10 minutes and a quiet place. Starting the new year by testing your cortisol levels could motivate you to find healthier ways to deal with stress, and you never know, meditation could become your new favourite hobby.

Replace your bad habits with good ones – This happens to one of the most common New Year resolutions that the majority of people across the world make but quite a few of them follow for long. There are various bad habits that we come across in a single day and we can actually replace them with good ones.

For example, if you have a bad habit of taking drugs, you can replace it with going to a gym. Isn’t it a great deal? You should also replace other bad habits like taking more caffeine, more tech-time, and others with some good ones. If you remain consistent in leaving at least one bad habit every year, you will be living a pretty happy life in quite a few years.

Quit Smoking Seriously – Quit smoking, no seriously. Smoking is ruining your health. Whatever the method, find a way to quit and in the words of Nike, just do it.

If that’s not enough motivation, here are some helpful statistics to scare you into at least thinking about it:

  • Nicotine reaches the brain 7-10 seconds after smoke is inhaled. Nicotine is as addictive as heroin and is found in every part of a smoker’s body including breast milk.
  • Smoking increases your risk of cancer X 25.7 times as a woman and x 25 times as a man.

Cut Down on Booze – We’re not telling you to cut booze out, we’re simply telling you to cut down.

Aim to not drink over three standard drinks in one sitting. Focus on making memories instead of losing them. Most importantly, respect the power of alcohol and aim to drink accordingly.

Gym and Training – Gym and training are not only associated with athletes. Rather, a common man should also take care of his body with proper exercise and training. According to studies, many newbies head to their nearby gyms at the start of a year and most of them get disappeared even just after a month.

Having frequency and consistency in your practices is more important than anything. The more frequent you remain at the gym, the more success is waiting for you in the future. Apart from going to a gym regularly, you can also start reading health and fitness related journals.

Fruits and vegetables – There are various potential benefits of fruits and vegetables and you need to avail them more in this coming New Year. Moreover, the two blessings of nature happen to be health-improving and disease-fighting for a human being.

You can make an effective resolution to start a day with fresh fruits or juice and can take a portion of vegetables and fruits with hourly gaps throughout the day. Confused? Well, you can have a salad of vegetables with your lunch and dinner. Moreover, you can also use these two things in a raw form as snacks.

If you keep this habit of eating more fruits and vegetables, you can surely have a healthy life ahead.

Weight Loss – Every new year lots of people make a resolution for weight loss. You can make one for yourself for 2019 because it has become essential to maintain a normal and recommended weight in order to live a healthy, strong, and happy life.

For this New Year, you can make a resolution of 500 extra steps in a week so that you can burn more calories from your body. Since finding time in this modern and fast-moving world is difficult, you need to follow some consistent weight loss practices side-by-side with all your other office and household works.

Stop weighing yourself – The Body Mass Index Ratio (BMI) was created in the 1800s, and yet many people still use it as an absolute measure of their health and wellness. The BMI scale takes your height and weight into consideration. A BMI of 18.5 to 25 kg/m2 reports that you are at your optimal weight but what is the BMI scale really taking into account?

The BMI scale cannot take your proportions, muscle mass or health status into account. Your weight cannot determine your health status further than telling you if you are under or overweight, equally, weighing yourself can often do more harm than good. You cannot quantify yourself by what you weigh.

Preventative healthcare is more popular than ever before. Today you can screen for everything from the lipids in your blood to your liver health. Stop focusing on the number of the scales and instead focus on the markers that can offer you more insight into how you objectively feel.

Live every moment – And last but not the least is the resolution of living each and every moment you get in 2019. Though it has always been tough for everyone to forget about your past and future just to concentrate the present, you can at least try it in 2019.


The more you put away the distractions of past and fears of futures, the more you will be able to concentrate on your present. The importance of being present is quite valuable and you must try to remain present in your present.

A New Year comes with an opportunity to have a fresh start. It happens to be a great time to take firm decisions and stand with them. By making the above resolutions, you can enjoy a healthy and happy year with your friends and family ahead!

For Young people – The new year is a perfect time to assess your professional growth over the past year and set goals for the next! Set yourself up for a productive, exciting, and successful new year by focusing on your career.

Following resolutions will help you in your career and your career will flourish in 2019.

Further your education – It’s never too late to learn something new, and furthering your education helps strengthen your mind for future challenges. Choosing to go back to College is a rewarding way to stay competitive in your industry by expanding your knowledge.

Find a mentor – Have you been meaning to enter a mentoring relationship to help grow and guide your professional development? Connect with a mentor in the new year! Mentors can help enhance and hone your skills, bring a seasoned perspective, and help your career in the long-run. Pick a mentor outside of your immediate department so that you can gain new insight into the company and feel comfortable discussing any problems that might arise within your office as you pursue a solution.

Read a book – Reading is fundamental! Take a break from your usual fiction list and jump into new ideas that will illuminate the world around you and your place within it

Volunteer – Volunteering looks great on your resume and it feels good to boot! Find opportunities to give back around your community to help better yourself in the new year.

Add a bullet to your skills section – Developing a new skill can help you grow in your professional and your personal life. By making professional development a priority, you’ll build new connections and position yourself for advancement.

Expand your network – Join a professional network or society and connect with a community of professionals who do what you do and love it, too!

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We’re creeping ever closer to 2019. It’s New Year’s resolution time. Though most of us start off the new year with the best of intentions — be it to get healthy, put our finances in order, or finally learn how to play the guitar — most of our resolutions end up being massive failures. In fact, a whopping 80 percent of resolutions fail within six weeks. But, there are ways to make your resolutions work.

THE COMMON RESOLUTION: “I’m going to eat healthier.”

THE SMARTER RESOLUTION: “I’m going to have at least two pieces of fruit a day and eat a salad before every dinner.”

Why it works: Picking one or two things to focus on is much more realistic than changing your entire diet—and telling yourself when you’re going to incorporate these changes during your day makes it more attainable. Plus, focusing on what you should be eating helps you avoid a restrictive “I can’t eat that” mindset, which often just leads to a junk food binge.

Fruit’s a good choice, since most guys don’t eat enough of it anyway. Plus, having something naturally sweet as a dessert will help eliminate your not-so-healthy sugar cravings over time.  Your diet’s probably lacking vegetables, too, so start every single dinner with a salad. Just hold the creamy dressing, or ask for it on the side, to avoid turning it into a calorie bomb. Vegetables and mixed greens are packed with filling fiber, which prevents you from loading up on extra calories during your main meal—ultimately leading to better portion control.

THE COMMON RESOLUTION: “I’m going to work out every day.”

THE SMARTER RESOLUTION: “I’m going to exercise 2 to 3 days a week.”

Why it works: Going from zero to 100 just isn’t realistic. If fitness isn’t a part of your daily routine, and then you make a pact to hit the gym daily, you’re going to burn yourself out and quit after a month.

The smarter approach? Start hitting the gym a few days a week that actually work with your schedule—say, squeezing in a quick run during lunch, or maybe you hit the gym while your kids are practicing games. It’ll make you more likely to commit and stick with your new routine. Once you know you can commit to twice a week, you can gradually bump your days up. For a full 14-day plan that starts you off with the basics.

THE COMMON RESOLUTION: “I’m going to lose 20 pounds.”

THE SMARTER RESOLUTION: “I’m going to focus on what I can control, like changing my diet and exercise routine, rather than the number on the scale.”

Why it works: You can’t necessarily control the result, but you can control the behaviors that bring you closer to your weight loss goal. Focus on what you need to do to make it happen. That might mean committing to the gym two or three days a week, and fitting in vegetables and lean protein at every meal.

Having a plan lets you keep closer track of your progress, too. When you hit a weight loss plateau, you can go back and assess the behaviors you’re supposed to be doing. If you realize you’re slacking on them, that’ll explain why you’re struggling to lose weight—what you need to work on to get there.

THE COMMON RESOLUTION: “I will land my dream job.”

THE SMARTER RESOLUTION: “I will expand my professional network.”

Why it works: Opportunities are found through people, says career expert. Sending your resume out to a black hole job portal won’t get you the job. Having someone who can vouch for you will.

Identify three or four people who are steps ahead of you in their careers and reach out to them. There’s no one perfect way to do it, but do some research on LinkedIn. You can also tap into your existing network to see if someone is connected to a person at a certain position or organization you are interested in.

Then send them a thoughtful email. Mention you admire their work, and say that they’re doing something you’d like to do, too. Once you’re connected, try to meet up for coffee. The best connections and opportunities arise from real relationships, meaning your relationship has to an authentic one if you want to benefit from it.

THE COMMON RESOLUTION: “I will be a better boyfriend/husband.”

THE SMARTER RESOLUTION: “I’m going to make an effort to apologize when I should.”

Why it works: Generalized promises to be better and make your partner happier don’t normally help you achieve the intimacy you’re after.

Instead, you become more intimate with your partner when you deliver your promises through actions—and apologizing is a concrete action that deepens trust, respect and intimacy. Plus, apologizing lets your partner know that you see and hear them, which is important for any type of meaningful connection.

Admitting you’re not perfect also shows your vulnerability, which can make your partner feel safe in your relationship. It’s not just about saying “I was wrong,” either. Simply just acknowledging you heard what your partner said and that you understand—or are at least trying to understand—how they feel is a good first step. That shows empathy, which is important because it shows your partner that you actually care and respect them enough to put the energy into your relationship.

THE COMMON RESOLUTION: “I will meet the girl of my dreams this year.”

THE SMARTER RESOLUTION: “I’m going to be more present in social situations.”

Why it works: Focusing on what’s going on in the moment can create more opportunities for connection.

If you’re in a social environment, put your phone away if you’re using it as a “space-filler.” Doing so can hamper the opportunity to engage with whoever is around you. If you’re on a date, just enjoy the date for what it is. Devote yourself to the person in front of you and the conversation that you’re having.

Once you meet someone new (perhaps at one of the surprising places to meet cool women), avoid immediately thinking about what the future could hold. Just enjoy the fact that you’re having a new conversation with a new person—and if that leads to something great, then so be it. Suddenly, there’s less weight on meeting the “perfect girl,” and more weight on enjoying that moment with another person.

THE COMMON RESOLUTION: “I’m going to save money.”

THE SMARTER RESOLUTION: “I will create and maintain a budget.”

Why it works: Creating and sticking to a budget gives you the tools to help you save more.

There is no right or wrong way to create a budget, but you want to make it as simple as possible so you stick with it. Use a budget worksheet or just create your own Excel spreadsheet.

Start with your monthly net income, then subtract your fixed expenses, like car payments. Lastly, subtract your discretionary expenses. Try to use the same credit card all month for all your personal spending, which will make it super easy to track. At the end of the two months of tracking your purchases, re-evaluate your budget to see if you can make any positive changes to your spending habits, like reallocating extra personal spending into an extra savings or cutting back on restaurant meals.

THE COMMON RESOLUTION: “I will be less stressed by my job this year.”

THE SMARTER RESOLUTION: “I will decrease my workload in the office.”

Why it works: Parts of your job will probably always cause you some kind of stress, but eliminating unnecessary stressors of it can play a big role in calming you down.

The best way to do this? Meet with your boss to see what can be taken off your plate and delegated to someone else. If you’re genuinely overloaded, make a case to your boss that it’s in the company’s best long-term interests to reassess your workload.

In those cases, you can point out what’s not getting done for lack of time, or what’s getting done, but with less care and attention that would be ideal. Then, you can move on to possibly moving stuff off of your plate entirely.

Just make sure you’re truly swamped and stressed before you do this. If you aren’t really all that overloaded, going to your boss and asking to do less will come across as tone-deaf at best and slacker-ish at worst. So you really need to have a good sense of how reasonable your workload is overall.

THE COMMON RESOLUTION: “I’m going to get more sleep.”

THE SMARTER RESOLUTION: “I’m going to shut off the TV and turn off my computer one hour before bed.”

Why it works: If you’re a parent you know a thing or two about sleep schedules with your kid. But, just because you’re a grownup doesn’t mean you shouldn’t live by the same rules.

Getting into a consistent bedtime routine is a must when it comes to improving both the quality and quantity of your sleep. And, according to researchers, having a sleep ritual may be the best thing for you. Start by deciding what your actual bedtime will be. Then, plan to use the 30 minutes to one hour prior to this time to prepare each night. Maybe you put down your computer and read a book instead. Perhaps you relax in a bath, enjoy a cup of tea, start a new meditation routine, or listen to some soothing. Any of these things will do and will all help you start counting sheep even sooner.


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If you’re like most Individuals, you wake up on January 1 with renewed determination to reach your goals. So how can you really make it happen this year—and make the changes stick? While you always want to aim big, the best strategy is to think small—and personal.

When you add them up, incremental improvements are incredibly powerful. If you can improve by one percent per week over the span of a year, that’s a 67 percent annual improvement, which is quite amazing.

When setting your resolution, keep in mind that the only one that is truly committed to your success is you. In fact, research has shown that people who are internally motivated are more likely to stick to a task, invest more time in that task, and be more successful at that task. Stop worrying about what other people think you should be doing and create resolutions based on what is most important to you!”

Here are few doable ideas that you’ll be able to transform from resolution to lifestyle.

  1. Set one goal per month.
  2. Add a “Why” to your resolution.
  3. Choose a workout that suits your schedule.
  4. Create your own workout calendar.
  5. Pack emergency snacks.
  6. Commit to taking a stairs.
  7. Measure your food ( in terms of calorific value ).
  8. Vow to wear sunscreen every day.
  9. Tuck away the treats ( out of sight, out of mind).
  10. Load yourself on low carb veggies.
  11. Track your water intake.
  12. Multi task your way to more movement.
  13. Sit Stronger.
  14. Schedule standing time.
  15. Make fit friends.
  16. Upgrade your nutrition starting with one meal.
  17. Make lunch your biggest meal of the day.
  18. Close the kitchen by 8pm or even earlier.
  19. Brush your teeth thrice a day.
  20. Prep for sleep success.
  21. Plank two to three times a week.
  22. Walk 1,000 more steps a day.
  23. Go dry for seven days.
  24. Eat something with probiotics every day.
  25. Swap one sugary food from your diet per day.
  26. Go to sleep at the same time each night.

                Some additional resolutions for real peace of mind.

  1. Create a ‘future expense’ fund.
  2. Cancel your expendable auto-payments.
  3. Give yourself 30 minutes of ‘me time’ a week.
  4. Move your social media app off of your phones your home screen.
  5. Take time once a week to write down everything you have accomplished.
  6. Plan your workout week by week.
  7. Prep one meal or main dish a week.
  8. Make ‘free’ plans every month.
  9. Cut back on bad influences.
  10. Stand to loose something.
  11. Start single-tasking for 20 minutes a day.
  12. Learn to play an instrument.
  13. If you miss a goal feel free to start a fresh.
  14. Always be Positive and realistic.
  15. Take control of your finance.

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We always think of making health related resolutions which more often fails due to various excuses within about six to eight weeks. So lets also focus on another important factor which is personal finance. The start of a new year provides a natural opportunity to look back and offers an extra push toward new adjustments going forward. That’s why New Year’s resolutions are so popular.

Look for some changes in your financial circumstances. Choose just one or two to accomplish in 2019 and you’ll be surprised at the difference in your life:

Your personal finance resolution for 2019 :-

1. Save Rs. 10,000 ( $1500) – Lots of people worldwide have negligible balance in savings. As per successful wellness financial plan You should have always funds for emergencies of about Rs. 10,000 Since finding such funds overnight might be difficult in case of emergency. Try and save about just Rs. 833 per month and you will complete this resolution  by the end of the year…

2. Sell about Rs. 2,000 worth of clutter – Basic for this resolution is to turn your unwanted stuff into cash. Free your home of clutter and build your savings simultaneously.Minimizing your unwanted stuff is as win-win. This is biggest no-brainer  on the list.

3. Remove 25%of your wardrobe – If you are looking for some changes in your financial circumstances, here are the ten best personal finance resolutions to consider. Choose just one or two to accomplish in 2019 and you’ll be surprised at the difference in your life: For example, a closet filled with only items you love, often results in greater contentment—and better control over your urges to accumulate. Additionally, getting ready in the morning is less stressful, allowing you to be productive during your day ahead. That’s always good for the bottom-line.

4. If you are a dual income family, seek to save one spouses’ entire salary – If you and your wife are both working, determine to live on only one salary and put the entirety of the other person’s salary into savings. This will set up financial success at the very beginning. This resolution will take planning and won’t likely happen as soon as the calendar turns to new year, but it is a goal you should choose to work toward in 2019.

5. Make a budget – Seriously consider doing it now if you haven’t done it. Don’t put it off now. This is the year ! If you are not comfortable with traditional type of budget, try something with a different approach like spending plan.-

6. Start saving through monthly recurring – Open recurring account with standing instruction to credit account from salary account. So by default you will be saving desired amount without wasting any time.

7. Embrace shopping ban to challenge your shopping habits – Pick the dates, mark them now, and commit yourself to not spending a single Rupee (dollar) for two weeks (groceries may be a worthy exception). There’s no downside to the experiment—only upside. You’ll learn more about yourself, rethink your consumption habits, and save some money along the way.

8. Invest in retirement plan – Your year of retirement is one year closer. Concern arises if you do not have enough money on retirement. So start saving from today, even if it’s just small amount. Invest today and start a step in that direction by putting some money every month.

9. Make one extra payment of your loan – One extra payment in a year will shorten the length of your loan by about 4-5 years over a period of time. You can spread this out over the course of the  year.

Choose as many points mentioned above  that will help you and you can be passionate about. You’ll be surprised how quickly they make a difference in your outlook towards personal finance.

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Different Types of Exercise II

different types of exercise-ii

Different types of exercise-ii

In today’s post, we continue to share about other exercises that have immense benefits and some of them can be done without any equipment. These exercises can also make your body great as well as can keep some diseases away and if you are already suffering then they can control your disease if you follow a strict routine.

Types of Exercises –

  • Plank every day
  • Sprinting
  • Cardio
  • Calisthenics
  • Surfing
  • Tae kwon do

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Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercise that will never go out of fashion.

Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part and offer the chance to achieve substantial results in a relatively short span of time.

Things that happen when you start doing planks every day are –

1. You’ll improve core definition and performance – Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

  • Transverse abdominis: increased ability to lift heavier weights.
  • Rectus abdominal: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six-pack look.
  • Oblique muscles: improved capacity for stable side-bending and waist-twisting
  • Glutes: a supported back and a strong, shapely booty.

2. You’ll decrease your risk of injury in the back and spinal column – Doing planks is a type of exercise that allows you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures strong support for your entire back, especially in the areas around your upper back.

Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

3. You’ll experience an increased boost to your overall metabolism – Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. 

This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

4. You’ll significantly improve your posture – Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits.

A good posture keeps your bones and joints in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain. On top of everything, someone with good posture looks better, healthier, and more confident.

5. You’ll improve overall balance – Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed.

Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

6. You’ll become more flexible than ever before – Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shoulders, shoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes.

With a side plank added to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

7. You’ll witness mental benefits – Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it:

You are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours, and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves.

The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

How to hold a plank position

  1. Get into a pushup position on the floor.
  2. Now bend your elbows 90 degrees and rest your weight on your forearms.
  3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
  4. Your head is relaxed and you should be looking at the floor.
  5. Hold the position for as long as you can.
  6. Remember to breathe. Inhale and exhale slowly and steadily.
  7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

How to improve your plank time gradually

  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
  2. Practice every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy, and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

It’s all about hacking your body by building a lasting habit like this.

Who should be cautious in doing the plank?

You need to be cautious doing Planking exercises if any of these risks apply to you:

  • Prolapse
  • After prolapse surgery
  • Pelvic pain conditions
  • Weak or poorly functioning pelvic floor muscles
  • Previous childbirth
  • Overweight

Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

According to the Centers for Disease Control and Prevention (CDC), creating a strong core can help prevent back injuries and improve stability.

Reasons why you should do Plank pose daily –

The almighty Plank Pose has tons of benefits for your body, and all you need to practice it is yourself. Although it may not always be easy, it’s sure to provide you with health benefits that can last you a lifetime.

Plank Pose, or Phalakasana in Sanskrit, is a strength training pose that works all major abdominal muscles, while also strengthening your shoulder, chest, neck, glute, quadriceps, and back muscles. Also known as an isometric exercise, this pose works to contract the muscles by solely holding one steady, fixed position.

How to practice Plank Pose – When done with proper form and alignment, Plank Pose becomes a force to be reckoned with. To ensure you’re getting the most burn for your buck to follow these simple steps for the perfect Plank!

  • Begin in the top of a push-up with your elbows directly under your shoulders
  • Engage your abdominal muscles to squeeze your belly button up towards your spine while maintaining a neutral back
  • Contract your quadriceps and gluteal muscles to firm your legs
  • Keep your shoulders drawing away from your ears, and heels over the balls of your feet

Not sure how long you should hold your Plank Pose? Stay until you feel you can’t keep proper alignment anymore, or try holding it until you feel your muscles starting to burn and your body starting to shake/quiver – then hold it another 15-30 seconds.

And one of the best ways to get the job done is through Planks.

Planks are a supercharged way to tighten your core, slim your abs, and shape your waistline. Many experts now recommend planking over crunches or sit-ups, since planks put less strain on your spine and hip flexors.

Plus, a plank will tone your back, glutes, hamstrings, arms, and shoulders at the same time. That’s a lot of gain for just 60 seconds.

  1. Forearm Plank – The basic forearm plank is a great place to start, but you can multiply the many benefits of planks by trying one of these challenging variations. From the Spider-Man to the Swiss ball jackknife, these will bring you ever closer to an abs-solutely killer core.

If you’re new to planks, the forearm plank is a great way to really feel the burn.

  1. Get down on your mat and place your forearms directly underneath your shoulders. Your hands should be extended and your body lengthened.
  2. Tuck your tailbone and ensure you engage your glutes, triceps, and abs to prevent your spine from arching toward the mat.
  3. Tuck your toes under and lift your knees, so that your body forms a straight line.

Try holding your plank for 20 to 30 seconds, building up to 1 minute or longer.

Pro tip: Let your gaze fall toward your mat, approximately one foot in front of you so that your neck is in a neutral position. t

  • Forearm to full plank- You already know how to do a traditional plank, but transitioning between the forearm and full plank is a great way to progress your workout.
  • Start in the forearm plank position.
  • Move and straighten one arm at a time to lift yourself into the full plank. Try these slowly first to master the transition.
  • Pick up the pace according to your comfort level.

Aim to repeat for 30 seconds for 1 set, performing 3 sets. Build until you can perform the plank for 1 minute or longer, as long as you can safely hold proper form.

Pro-tip: Minimize swaying your hips as you alternate positions.

3. Side plank

  • Lie on one side. Ensure your elbow is directly underneath your shoulder, with your arms flat.
  • Keeping your knees on the ground, stack your legs, and raise your hips.
  • Try placing your hand on your hip or raising it straight toward the ceiling.
  • Squeeze your glutes as you hold for 30 seconds to 1 minute.

When comfortable with this pose, try lifting from stacked feet instead of knees. Then, you can increase the difficulty and build greater stability with variations like arm reaches, or raising and lowering your hip.

Hold one arm and leg up like a starfish or add a knee pull to challenge yourself further. Be sure to even out your muscle tone by completing 10 reps of each movement on both sides.  hare on Pinterest

4. Walking Plank – Walking sideways with your plank will strengthen your core as well as your upper and lower body muscle groups. These include the deltoids, glutes, quads, hamstrings, and even calves. Start in a full plank position with your hands directly underneath your shoulders.

  • Activate your glutes and abs to prevent injury and gain maximum benefit.
  • Begin to shift laterally by simultaneously moving your right hand and foot to the right.
  • Lift your left hand and foot to meet in the center and return to the plank position.

Complete 5 steps to the right and then 5 again to the left for one set. Beginners should aim for 3 sets, working up to 5. Alternatively, time 1- or 2-minute rounds, working up to 5 rounds.

Pro tip: “This is not a speed exercise, so the more concentrated and slow the pace, the more your core and body will benefit.hare on Pinterest

5. Reverse Plank – By building your strength, fitness experts assert that you’ll gain greater body awareness and control. This full-body exercise targets several muscle groups, including the glutes, hamstrings, abs, obliques, triceps, and shoulders. You can do this on a mat or with a foam roller. Using the foam roller is more advanced. It challenges your triceps while helping alleviate wrist strain.

  • Sit tall on the floor with legs extended long in front of you. Place your hands behind you, either on the floor or atop a foam roller.
  • Engage your glutes, core, and arms to lift your hips, forming a straight line from heels to shoulders. Esraelian cautions against letting your hips sag or lift too high. Ensure that your shoulders are drawn down, away from your ears.
  • You can stop here or continue to challenge yourself by adding a tricep dip: While holding your plank, bend your arms, pointing your elbows straight back.
  • If you want an even greater challenge, add a leg raise: Hold your reverse plank, bending at the hip, and kick your right leg up toward the ceiling. Be sure to keep your hips stable and upper body strength while kicking. Return your leg to the floor with control.

Repeat with your left leg, alternating for 3 kicks on each side to complete 1 rep. Aim for 5 plank reps, holding each for 3 full breaths. Alternatively, time 2 to 3 minutes for each rep.

Pro Tip: “Focus on engaging the back of the arms and think of lifting up off of the ground in order to relieve pressure on the wrists. Take long deep breaths, and if the low back starts to arch, it’s time to take a break.

6. Spider-man Plank ( Knee to elbow ) – Try these “Spider-Man” planks to feel the burn in your obliques, abs, and lower spine.

  • Begin in your full plank position.
  • Pull the knee toward the outside of your elbow and then push it back to return to a plank position. Make sure that your knee is open, so that the inner thigh hovers over the floor as you move your leg.
  • Exhale as the knee rounds forward and inhale as you push back.

Start with 5 to 10 reps on each side. Aim for up to 20 reps on each side as you get stronger.

Pro tip: A little bit of rocking is OK, but cautions to avoid any rotation or sagging in the hips.

7. Plank with an alternating knee to elbow – For another move that will define your obliques, try taking the knee to the outside, pulling it across your torso.

  • Begin in a full plank position.
  • Lift your leg and pull your knee toward the opposite shoulder.
  • Push your knee back to starting plank position. Be sure to keep your abs and glutes tight throughout the exercise.
  • Repeat on the other side to balance out your strength training.

Continue alternating sides for 45 seconds for 1 set. Aim for 3 sets.

8.Plank with a row – This full-body exercise targets the abs, mid-back, and chest, but also activates so many other muscle groups. It also offers a kick of cardio.

  • Grab 2 dumbbells of your choice.
  • Get into a full plank position and place the dumbbells in your hands.
  • Complete a row with one arm.
  • Replace your dumbbell to the starting position.
  • Complete 1 row with the opposite arm.
  • Finish the rep with a push-up.

Beginners to complete 7 reps and regulars should do 15. You can further challenge yourself to finish within 60 to 90 seconds.

Pro tip: The object of this exercise is to not let those hips swap back and forth like crazy. And as always, breathe! Too many individuals forget to breathe in the plank position.

9. Plank jacks – Plank jacks get your heart pumping during your strength routine.

  • Begin in a forearm plank.
  • Jump both feet outward, wider than hip-distance apart.
  • Immediately hop them back into the original plank position.

Plank jacks should be performed quickly, similar to regular jumping jacks. Aim for 3 sets, 60 seconds each, or do as many as you can safely perform with excellent plank form.

Pro tip: Throughout the exercise, be careful not to raise or lower your hips out of the straight-line position.

10.Plank with shoulder taps – Planks with shoulder taps work several muscle groups, including hip flexors, abs, back, glutes, hamstrings, and quads. For the most basic:

  • Start with a full plank modified on knees.
  • Keep your abs in tight and prevent your body from swaying as you lift one arm, bent at the elbow, and cross your hand to your opposite shoulder.
  • Repeat with the other side, alternating.

Start with 10 to 15 reps, followed by a rest, and then repeat for another set. Aim to build up strength so you can perform sets lasting 30 seconds each.

Pro tip: For an added challenge, come off your knees to a regular full plank. As you get more advanced, bring your feet together. This makes maintaining stability more difficult.

11.Mountain Climbers – Mountain climbers activate your whole body, making them a really effective exercise with a burst of cardio. Be sure to keep your wrists, arms, and shoulders stacked throughout the exercise.

  • Start in a full plank position.
  • Place your hands slightly wider than your shoulders and use your upper body and pelvis to stabilize yourself.
  • Tighten your abs and draw one knee toward your chest without letting your hips lift.
  • Extend your leg back to starting position to finish one side.
  • Alternate with the other knee to finish the rep.

This fitness pro demonstrates the movement with a toe tap, but you don’t necessarily need to touch the ground.

Pro tip: As you become more comfortable, you can pick up speed. The faster you go, the more cardiovascular benefit you gain — but be sure to still safely maintain proper form.

12. Swiss ball jackknife – Swiss ball jackknives are also excellent for building strength and stability. It’s important to keep a neutral spine throughout the exercise.

  • Start in a full plank position with your feet on the exercise ball. Activate your abs to maintain stability and align your spine.
  • Roll the ball forward with your feet, pulling your knees toward you. Be careful not to drop your hips or around your back.
  • Extend your legs, rolling the ball back, to return to the starting plank position.

Initially, aim for 2 sets of 4 to 6 repetitions. When you can comfortably do 10 reps, try one of Ford’s advanced variations.

Pro tip: Moving the ball further back increases the resistance on your abs.

13. Swiss Ball pike – Planking on a pike is even more advanced. It tests your stability and core strength.

  • Start with your ball behind you and come into a full plank position, toes pointing down on the ball.
  • Keep your knees locked as you roll forward on the ball and lift your hips.
  • Slowly roll back as you lower your hips, getting back into the original plank position.

Pro tip: If you really want to kick it up a notch, try this super-advanced variation with a press at the top of the pike.

14. Burpees – Burpees will get your heart pounding. That’s why they’re beloved by boot camps and CrossFit gyms alike. Here’s how you do them:

  • Begin with your feet shoulder-width apart.
  • Squat down, keeping your weight in your heels.
  • Drop your hands to the floor, a little narrower than your feet.
  • Shifting your weight to your upper body, jump your feet back into a full plank.
  • Immediately hop them right back to where they started.
  • Then lift your body to standing, reaching your arms over your head, and jump.

Repeat for as many as you can do with good form.

Pro tip: For an added challenge, insert a push-up while in your plank position at the bottom of the burpee.

Following are benefits to practicing Plank Pose every day :

1. Strengthens Your Core – When it comes to building core strength, Plank Pose reigns supreme due to its ability to work all four muscle groups in the stomach . . . oh, you thought you only had “abs?” The plank strengthens the rectus abdominis (visual “six-pack” muscles), transverse abdominis (deep core stabilizing muscles), and the internal and external obliques (hip and back mobilizing muscles).

2. Increases Muscle Definition – Along with your abdomen, Plank Pose also strengthens the muscles in your shoulders, chest, legs, and back. The functionality of this pose combined with the isometric hold helps strengthen and build lean muscle to increase overall muscle definition on the body.

3. Heightens Metabolism – The muscle strength and mass that can be attained through Plank Pose offers another incredible benefit to go along with those stronger and more defined muscles . . . a faster metabolism! When you increase your muscle mass, you boost your resting metabolic heart rate, in turn resulting in greater calorie burn.

4. Reduces Back Pain – As your abdominal muscles become stronger, the body becomes less reliant on the overuse and overextension of the back muscles. Instead, your body resorts to the now stronger core for everyday activities and exercise, which reduces pain in the lower back.

5. Gives You Better Posture – Achieving better posture is most easily done by ensuring the spine, mid, and upper body muscles are strong and healthy. As you practice Plank Pose, the back, chest, shoulders, abs, and neck engage and work hard to organically adjust your body’s natural alignment.

6. Improves Balance – The isometric hold used during Plank Pose encourages your body to manifest stability as a whole. This, in turn, creates an overall improvement in your balance and coordination. Learning to keep your body stabilized during this difficult horizontal hold ultimately enhances your ability to stabilize in the more natural vertical state.

7. Enhances Bone and Joint Health – Plank Pose allows you to engage in weight-bearing physical activities while reducing the harsh and painful side effects often associated with exercises such as jumping and running.
When you perform Plank, new living bone tissue is created, resulting in both healthier and stronger bones. The physical activity is done during this exercise also promotes circulation in the joints, which allows the bones to move past one another in a smoother fashion.

8. Boosts Mood and Relieves Stress – Practicing Plank Pose, or any physical activity, releases a neurochemical substance in the brain called endorphins, which are known to increase feelings of happiness and decrease feelings of stress. This pose can also aid in tension relief, as your body is encouraged to stretch and lengthen when performing the pose. Plank Pose: The Takeaway

With such diverse and rewarding benefits, it’s easy to understand why Plank Pose is so popular among yogis and exercise enthusiasts alike. Whether you’re just starting out or adding time onto your already killer plank, remember that quality always beats quantity (or time). The moment your form begins to falter is the moment it’s time to take a step back and try again tomorrow.

Ultimately, enjoy your practice. With time, you will grow stronger and steadier. And when that time comes . . . add on another 15-30 seconds to your Plank Pose.

The Best Weighted Running Vests | Shape

Click here for Sprinting-

If you’re like most guys, you do cardio to help you stay lean and show off the muscle gains you get from hitting the weights.  And there’s absolutely nothing wrong with that.

But when it comes to which type of cardio is best for burning fat, you have to decide which lean body type you’re going for. “If you train like a distance runner, you’ll get a distance runner’s body: little muscle, very lean from lots of miles logged at a relatively slower pace. If you train like a sprinter—short, high-intensity workouts—you’ll get a sprinter’s body with muscle growth and fat loss.

Intensity is paramount. As the intensity rises, more calories get burned. That’s why high-intensity interval workouts are a great choice for getting shredded while maintaining (or even gaining) muscle.

Sprints help in weight loss, build muscle, improve your health, and as a result promotes healthy living

If you’ve decided to shed those extra kilos this summer then stop whatever you are doing and just start sprinting. Did you know that sprinting boosts your metabolism and can regulate your fat-burning hormones, giving you the abs you’ve been dreaming of? Sprinting is not an easy exercise and requires a lot of strength and dedication, but the excellent results it leads to can provide the best motivation.

Running on the treadmill for an hour can often get tedious, and after a few days, you might lose the motivation as well. As a result, your dream to shed weight and get into shape is shattered.

Sprinting can be summed up as running really, really fast in short bursts of output. It is one of the most potent forms of physical training possible and a key activity for building fitness skills (particularly speed, power, strength, and cardiovascular capacity), developing lean muscle and losing fat.

The intensity of sprints is unlimited and you can never outgrow it as an exercise. Whilst your body is becoming stronger and faster with all-out sprint training, the workouts never get easier.

Why Sprint –

One hour of high-intensity cardio = 10 sprints for 15 minutes –

Why sweat extra when you can achieve the same results in a shorter period of time. Sprints give you quick bursts of movements thereby helping you lose weight effectively. They are just as, if not more effective, than jogging for an hour. If you are crunched for the time then going for sprints is the best workout decision you can ever take. It maximizes your workout in half the time!

Sprinting makes muscle –

As sprinting is an anaerobic exercise, it helps to build muscles in the same way that weight training does. However, while weight training you focus on one body part at a time. Sprinting, on the other hand, uses dozens of muscles at the same time, making it one of the most complete muscle training exercises available.

There are studies that show sprinting can enhance protein synthesis pathways which helps in breaking down protein by as much as 230 percent. With the right nutrition and recovery, sprinting can actually promote muscle building, allowing your body to become leaner.

Sprinting boosts metabolism –

There is no doubt that sprinting helps in burning a lot of calories in a short span of time. But, what’s great is that one loses weight even when the workout is over. If you are wondering how the answer is simple. When you sprint, you kick-start the metabolism that allows you to burn more calories even when you stop sprinting. This fact is also backed by a study that reports that sprinting can actually boost the body’s metabolism sharply.

Sprinting takes care of your heart –

Sprinting is not just about weight loss, but also comes with cardiovascular benefits. It can help lower your blood pressure. The fast-twitch muscles (type II muscles) that you are building while you sprint helps in improving your heart function. When you do sprints, you put all your effort into your muscles making your heart pump harder, thus improving overall blood circulation. As a result, your heart is healthy and strengthens up which reduces your chances of heart disease.

 Sprints increase human growth hormone production –

The other exciting benefit of sprints is their ability to naturally increase the production of human growth hormone (HGH) in your body, which also plays a significant role in weight loss and also slows down the aging process by enhancing tissue growth in your body.

Here are some sprint drills for beginners to help lower the risk and develop a base level of fitness…

Build-up Sprints

  1. Pick a distance (100 meters is a good starting point).
  2. Gradually accelerate over the first 40 meters until you reach your top speed.
  3. Maintain that speed for approximately 20m and gradually decelerate until you stop at the 100m line.

This sprint drill is good for beginner sprinters because it lets you experience moving at top speed without the explosive start.

Running Bursts

Another sprint drill to get you accustomed to sprint training is running bursts. This approach introduces higher force levels than the build-up sprints but is still less stressful than true explosive sprint starts as you already in motion.

  1. Slowly build up to top speed and then slow down to medium speed and then accelerate back to top speed.
  2. Repeat this sequence several times.

Advanced sprint training

When competent with standard sprint training and looking to increase the effectiveness and intensity of the exercise you can try some of these suggestions –

  • Beach sprints– good for reducing the impact on the body whilst increasing resistance
  • Hill sprints– like sprint training. but up hills.
  • Weighted sprints using a weighted vest or back-pack for increased intensity

Sprinting and building muscle

Long-distance, steady-state running is counterproductive when trying to build muscle, and even worse, can break down existing muscle mass.

Short anaerobic bursts of activity, like sprints or intervals, actually promotes muscle growth. 

Chronic cardio is for endurance athletes and hamsters. Incorporate sprint training into your fitness regime for effective cardiovascular training without compromising muscle-building goals.

Consider the differences in physiques between your average marathon runner and that of a sprinter. Intensity is the core factor in developing the sprinter’s body.

Sprinting and fat loss

As mentioned above, long-distance running is not the most effective form of burning fat. Whilst running as an activity is good at burning calories, the metabolism isn’t as fired up after the run to continue the calorie burn as it is after a session of high-intensity exercise like sprints.

Sprinting is an effective means of losing weight because it’s much higher intensity, shorter duration running, in short bursts of output.

Sprinting tips

  • Where possible, run on sand, grass, or trail with concrete as a last resort (to minimize the impact on the body)
  • Aim for around ten-minute sprint sessions

Sprinting variations

  • Walking– low level, minimal impact aerobic conditioning
  • Running– long-distance, steady-state running. An endurance activity not as effective for fat loss as sprints and compromises muscles mass
  • Hill sprints
  • Weighted sprints
  • Band resisted running 
  • Beach sprints

The benefits of sprinting

Sprinting builds…

  • anaerobic and aerobic capacity
  • lean muscle mass

…and promotes…

  • growth hormone secretion
  • fat loss
  • maximum power development

Sprinting for beginners

Sprints generate incredibly high forces and for the beginner can pose a high risk of injury if not approached in the correct way.

Sprint Training –

Sprint training is an exercise regimen that burns fat, builds muscle, and boosts BMR (Basal Metabolic Rate). Because studies have shown that short bursts of running are more efficient than long walks or jogs, sprint training is becoming the recommended method of choice for cardiovascular exercise. One of the best things about it is that you can do this training in only a few minutes a day, a couple of times a week, which will save you time over traditional forms of exercise.

With sprint training, there are two basic ways to achieve ideal results:

  • Flat sprints
  • Incline sprints

 What are flat sprints –

Running on a track is the most popular place for sprint training because the distances are demarcated by lines on the ground, making it easy to keep track of exactly how far you’re running. The surface is also good for shock absorption, which is helpful for keeping your joints healthy and free of injury.

Flat-sprints are the perfect way for a beginner to start with sprint training. To perform flat sprints you will run at high speeds on a flat surface. For example, you might sprint on:

  • A running track
  • A sports field
  • A jogging path
  • A sidewalk in your neighborhood

Depending on length and patterns of usage, you might also be able to find a parking lot or other paved area nearby that is relatively flat and would work well for sprinting. Look for an area at least 40 meters long. While pavement is not ideal for running, lots of people run marathons on the road.

Jog one or two laps around the track this will get your body warmed up and ready for more intense work.

Doing a limited number of dynamic stretches before sprinting has been shown to improve sprint times and help the body avoid injury. Dynamic stretches are stretches performed while walking.

Thirty seconds is a good starting time, so long as you have a stopwatch or other device that can alert you when the time is up. Once you improve your stamina and speed, you can increase to longer time periods.

Don’t exert yourself to the full level of your capability right off the bat. Doing so can lead to injury, especially if you’re not using proper form or your muscles aren’t sufficiently warmed up.

You need rest between sprints so that your body can recover and you can sprint at the same speed multiple times. You should rest 3 seconds for every 1 second that you sprinted. So, for example, if you sprinted for 30 seconds, you should rest for 90 seconds; if you sprinted for 60 seconds, rest for 3 minutes.

Four sprints are plenty for your first sprinting session. This may not seem like a lot, but when this kind of intense work is new to your body, starting with too much too soon is a sure recipe for injury.

Walk or slowly jog around the track for about 5 minutes to allow your heart rate to settle and help prevent cramping due to a build-up of lactic acid in your muscles.

Because this is such a high-impact, high-intensity workout, it should be limited to a few times a week and you should allow at least 48 hours in between.

What are incline sprints –

Incline sprints are more advanced and require more muscle to complete without risk of injury. If you are a beginner, it is recommended that you start with flat sprints before moving up to incline sprints. To perform incline sprints, choose a hill with a steep grade and at least 50 yards of running space. For example, you might choose:

  • A city park
  • A hilly road
  • A mountain path

Depending on the hill you choose, you may need to consider traffic flow, availability of sidewalks or berms (if running on the road), lighting, foliage, and the general safety of the area that you will be running in. As with any athletic activity, it’s important to be aware of the conditions and plan your attire appropriately, including whether to running shoes or cross-trainers.

 Jog for 2–4 minutes on a flat area near the hill. If you really prefer it, however, you can do a light jog up and back down the hill to get your body ready for the sprinting workout.

Even though you’ll be sprinting up the hill, you’ll want to do your stretching on flat ground so as not to over-tire yourself. Dynamic stretches are performed while walking, and you can help prevent injury if you do a limited number of these before beginning your sprinting workout.

You can increase with each sprint, but only by about 10%. If you’re new to sprinting, or not in great shape, you may want to wait until the third or fourth session to go all-out on any of your sprints.

Walking down the hill will give your body time to recuperate between sprints. If you still feel too fatigued after getting to the bottom of the hill, walk on flat ground for another 15–30 seconds before beginning the next sprint.

How to do sprint training –

Whether you choose to flat sprint or incline sprint, the method in which you perform sprint training is the same. To get started with sprint training, you will need:

  • A stopwatch
  • A good pair of running shoes or cross-trainers
  • Appropriate exercise attire
  • Drinking water

When you have decided on a location, warm up by speed walking or jogging for about three minutes on your chosen route. If you are an incline sprinter, you can jog in place for three minutes before doing some dynamic stretches. Then, start sprinting uphill.

Your sprint time will be determined by how long you have been sprint training. Beginners usually sprint in 30-second increments. Seasoned sprinters usually sprint for 180 seconds (two and a half minutes per sprint).

Each burst of sprinting is followed by a rest period. The rest period is not for standing around or sitting, but rather for walking back to your starting spot (so you can get ready to sprint again). The constant movement helps you avoid muscle cramps while your body continues to burn calories.

Repeat the run, rest, run actions, increasing your intensity (speed) each time. Begin the first sprint at 50 percent intensity, ending your last sprint at 100 percent intensity. Give the final sprint everything you’ve got.

Tip – Always remember to stay hydrated and consider sprinting indoors during extreme weather.


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Click here for Cardio -

What’s the first thing you think of when you hear “cardio”? Probably running, maybe the elliptical machine, or even rowing. But there’s so much more to cardio than steady-state endurance workouts.

The best kind of cardio exercise is compound exercises, which involve multiple joints and more than one muscle group. They improve coordination and elevate the heart rate quicker—plus they allow a person to get a full-body workout in less time and mirror real-life movements.

Skaters- How to do it: Cross your left leg behind your right leg as you bend your right knee 90 degrees. Extend your right arm out to your side and swing your left arm across your right leg. Jump a few feet to the other side, switching the position of your legs and arms. That’s one rep.

Recommended sets/reps: 6-8 sets of 8 reps.

What it works: This works your hip abductor muscles and glutes. That means it will help you build single-leg explosive power—and adding a bigger jump as you alternate legs will make it even more challenging.

 Rollbacks – How to do it: Start in standing position. In one motion, sit down onto the floor and roll back, driving hips and heels up towards the ceiling. Rollback to return feet to the ground and come back to stand. That’s one rep.

Recommended sets/reps: 4-5 sets of 10 reps.

What it works: Rollbacks work on coordination and mobility in addition to strengthening your core.

Burpee 180 jump – How to do it: Start in a squat stance, feet shoulder-width apart. Drop hips down and place palms on the floor, then jump your feet back and lower your body down to the floor. Peel your body up then jump feet forward back into squat stance. Jump up at the top, rotating 180 degrees. Then repeat on the other side. That’s one rep.

Recommended sets/reps: 6-8 sets of 8 reps.

What it works: This is the ultimate total-body exercise: You’ll work your shoulders, chest, quadriceps, gluteus muscles, and hamstrings. Plus, the change in direction will work coordination and spatial awareness.

Lateral toe taps – How to do it: Place a cone, dumbbell, kettlebell, or some kind of target between your feet. Begin with your right foot on top of the target, keeping your weight in your left foot. Quickly switch feet so that your left foot is on the target. That’s one rep. Continue alternating feet while lightly tapping your toes on the target.

Recommended sets/reps: 6-8 sets of 8 reps.

What it works: This is an excellent speed drill that works on hip activation in a single-leg stance. It also works your balance and stability.

Mini-band frog jump – How to do it: Stand tall, with a mini resistance band placed below your knees, feet a little wider than hip-width, and slightly turned out. Squat down and place your hands on the ground between your legs, keeping your chest and chin up. Spring off your bent legs, throwing your arms into the air so your body is fully extended at the top of the jump. Bring your arms back down as you land in the frog squat position. That’s one rep.

Recommended sets/reps: 6-8 sets of 8 reps.

What it works: An explosive movement, frog jumps work mobility in your hips, knees, and ankles.  Using the band keeps your hips activated.

Lateral Shuffle Taps – How to do it: Standing in an athletic stance, feet wider than hip-distance apart, shuffle a couple of paces to the left, then touch the ground. Shuffle back and touch the ground once you reach your starting point. That’s one rep. Continue alternating.

Recommended sets/reps: 4-5 sets of 10 reps.

What it works: This is another speed drill that really challenges your reaction time while working the whole lower body.

Sit Outs – How to do it: Start in a table-top position, knees hovering slightly off the floor, shoulders over wrists, knees under hips. Kick one leg forward across the body, threading it under the other leg and lifting your opposite arm as you drop your hip to the floor. Kick heel back to return to start, then do the same on the opposite side. That’s one rep.

Recommended sets/reps: 4-5 sets of 10 reps.

What it works: This is a dynamic movement that works your core, shoulders, quadriceps, and glutes, plus your mobility and coordination.  It even improves cognitive function because it requires learning new motor patterns.

Bench Runners – How to do it: Stand directly in front of a box with your right foot firmly placed on top of the bench and your left foot on the floor. Tap the box with your right foot and immediately switch feet, touching the box with your left. That’s one rep.

Recommended sets/reps: 4-5 sets of 10 reps.

What it works: This one will improve your agility, and strengthen your quads and glutes.

Jump Rope –  How to do it: Start with traditional jump rope movement. Keeping elbows close to ribs and arms long, maintain a long/vertical spine. Then explore different planes by jumping forward and backward as well as jumping laterally.

Recommended sets/reps: 6-8 sets of 20 seconds.

What it works: Jumping rope improves the elasticity and resilience in lower-body muscles.  Also, it spikes the heart rate quickly. Jumping forward and backward and laterally also works a person’s cognitive motor skills, requiring them to jump in and out of different planes.”

Overhead Walking Lunges –  How to do it: Hold a resistance band or jump rope with both hands directly overhead, arms straight. Keeping your shoulders externally rotated to support the back, step your left foot forward and bend both knees into a lunge. Press through your left heel to stand, then step your right foot forward and repeat. That’s one rep.

Recommended sets/reps: 4 sets of 12 reps.

What it works: This move involves nearly every muscle, but it especially strengthens the quads, hamstrings, and glutes.  And it builds stability in the shoulder girdle while increasing core stability and strength.

Banded Vertical Jacks – How to do it: Place a mini band above your ankles. Facing forward, jump and slice legs forward and backward, moving arms in the opposite direction of the legs. Focus on keeping resistance in the band while maintaining speed.

Recommended sets/reps: 4-5 sets of 10 reps.

What it works: The added resistance in a cardio exercise like this works your hamstrings and your gluteus medius and Maximus.

Fast-Feet Drop – How to do it:  Start in an athletic stance with a long spine and hips back. Start moving feet quickly. Every five seconds, drop chest, thighs, and hips to the floor, then quickly jump back up to fast feet.

Recommended sets/reps: 6-8 reps of 20 seconds

What it works: It’s a total-body movement that works reaction time and speed.

Jumping Split Squat –  How to do it:  Extend your left leg behind you, ball of the foot touching the ground. Keeping your chest upright and core tight, bend both knees to lower your hips until your knee is at a 90-degree angle. Drive through your right heel to explode off the ground. Land softly, then repeat.

Recommended sets/reps: 4 sets of 12 reps.

What it works: This is a powerhouse exercise that works on core stability and strengthens your hamstrings, quadriceps, glutes, and calves.

Beast Shoulder Taps – How to do it: Start in a table-top position, knees hovering slightly off the floor. Keeping weight even between the upper body and lower body, lift one hand off the floor to touch the opposite shoulder. Return to center, then repeat on the other side. That’s one rep.

Recommended sets/reps: 6-8 sets of 8 reps.

What it works: Shifting your weight like this works on core stability and strengthens your shoulders and quads.

Mountain Climbers Pushup – How to do it: Start in a high plank, shoulders over wrists, hips tucked up toward belly button, and ribs drawn toward hips. Drive one knee toward your chest, then the other. After alternating eight times, perform two pushups, keeping your shoulders forward and elbows back toward ribs.

Recommended sets/reps: 6-8 sets of 20 seconds.

What it works: This is another fantastic strength and conditioning movement, which also works on core stability.

Dumbbell Thrusters –  How to do it: Hold dumbbells at shoulder height, elbows bent and palms facing each other, feet shoulder-width apart. Bend your knees and sit your hips back to lower into a squat. Explode back up, pushing the dumbbells directly overhead until arms are fully extended. Pause, then lower the weights as you squat. That’s one rep.

Recommended sets/reps: 6-8 sets of 8 reps.

What it works: It’s a compound exercise that combines a squat and a press. It strengthens the entire body while improving stamina and endurance.

Dumbbell Power Cleans – How to do it:  Stand with a dumbbell in each hand, feet shoulder-width apart. Lower the weights toward the floor by pushing the hips back and keeping chest lifted and shoulders slightly in front of dumbbells. Push through your heels to extend your hips and simultaneously curl the dumbbells toward your shoulders, ending in a partial squat. Finish by standing tall with dumbbells resting on your shoulders. That’s one rep.

Recommended sets/reps: 4 sets of 12 reps.

What it works: This is a multi-joint compound movement that increases strength and power through the entire body, mainly focusing on your shoulders, core, hips, and lower back.

Dumbbell Seesaw Press – How to do it:  Stand with feet hip-width apart and weights at your shoulders. Extend one weight to an overhead position while holding the opposite weight at the shoulder. Alternate the weights, allowing them to move at the same time. That’s one rep. (Use a lower weight than you normally would for a shoulder press.)

Recommended sets/reps: 4 sets of 12 reps

What it works: A metabolic conditioning exercise like this builds core and upper-body strength simultaneously.

Pushup Bent-Over Rows – How to do it:  Place a pair of dumbbells about shoulder-width apart on the floor. Grab the handles and position yourself at the top of a pushup position. Lower your body to the floor and then press back up. Jump feet outside of hands and lift chest slightly, knees still bent. Then, pull elbows back towards ribs. Place dumbbells back on the floor and return to start. That’s one rep.

Recommended sets/reps: 6-8 sets of 8 reps.

What it works: This is a compound push/pull exercise—it combines strength and conditioning by transitioning from one position to the other.

Suicide Sprints – How to do it:  Place a cone or target 20 feet from your starting position and another cone/target 40 feet from your starting position. Sprint to the first cone, touch it, and return to the starting position. Then sprint to the second cone and back to start. Alternatively, you can just choose one point, and sprint back and forth.

Recommended sets/reps: 4 sets of 40 seconds.

What it works: Sprinting is the most cardiovascular and explosive exercise. It also strengthens the entire lower body and burns fat thanks to the intensity and speed of every sprint.

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Here are a few lesser-known cardio exercises but result oriented.

Jumping rope – This cardio exercise uses more muscle groups than jogging and challenges your balance and coordination—especially if you practice drills that require extra hand and foot skills. Moderate-intensity rope jumping—about 100 to 120 skips per minute—burns about 13 calories a minute.

Cindy – This Cross Fit Workout of the Day (WOD) burns an average of 13 calories per minute. It’s effective because it pairs three exercises—5 pullups, 10 pushups, and 15 air squats—that work for different major muscle groups, and you do as many rounds as possible in 20 minutes.

Any routine that takes you from standing, down to the ground, and backs up to standing again is an amazing calorie burner because it really spikes the heart rate.

Cross-country skiing – Zipping along on skis delivers a better cardio workout compared to running at about the same pace, thanks to the fact that the sport requires you to push with your lower-body and pull with your upper.

Battle ropes – In a recent study comparing various workout styles, battle-rope exercises came in first in terms of total oxygen consumption and an average calorie burn of 10.3 calories per minute.

Agility ladder – You’ll burn a ton of calories with the short bursts of speed, balance, and coordination it takes to finish a full agility ladder circuit—especially if you run through the drills continuously with limited rest. But your brain might get the best benefit from this type of cardio exercise.

Boxing – You don’t have to get in the ring against an opponent to knock out calories with boxing-style workouts. Hit a heavy bag, work with a partner, or just perform punch combos on air to smash through calories — up to 800 per hour.

Elliptical – These machines were originally designed to minimize the impact on the knees and hips, but still allow a great workout. Because the impact is quite low, the calorie-burning effect isn’t as great as other cardio machines, like treadmills and stair masters. However, the elliptical machine can be an excellent way to burn calories without wearing out your joints. While the average 180-lb. The man may only burn close to 500-600 calories per hour if he’s going at an above moderate pace, you can get even more out of it by switching up the intensity, speed, and resistance.

Add a high incline to really activate more leg muscles, especially your glutes. This movement can simulate stair-climbing without the impact. Lower the incline and increase the resistance and you have a cross-country skiing feel to your workout that really works your quads. As with the step mill, don’t hold on to the handles or rails too tightly as this can reduce your efforts and lead to shoulder or wrist pain.


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Click here for Calisthenics -

Calisthenics is a form of exercise consisting of a variety of gross motor movements—running, standing, grasping, pushing, etc.—often performed rhythmically and with minimal equipment, so essentially, bodyweight exercises.

They are intended to increase body strength, body fitness, and flexibility, through movements such as pulling or pushing oneself up, bending, jumping, or swinging, using only one’s body weight for resistance; usually conducted in concert with stretches.

When performed vigorously and with variety, calisthenics can provide the benefits of muscular and aerobic conditioning, in addition to improving psychomotor skills such as balance, agility, and coordination. Many consider calisthenics as “movement through space”, meaning you can move freely without any restriction blocking your full strength.

The ancient Greeks were already practicing calisthenics thousands of years ago. Today calisthenics exercises becoming more and more popular. lists body-weight training, also known as calisthenics, as the second-highest fitness trend for 2016. The exercises are meant to build a strong and athletic body.

Once you can easily perform the beginner exercises, start with the intermediate workouts, and then gradually move on to the advanced exercises to continuously challenge your muscles. Beware to always warm-up before you hit the street with calisthenics and allow for sufficient rest in between your workouts for optimal muscle recovery.

Here’s a list of every bodyweight exercise for All –




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For Beginners – 

Standard Push up:  The push up is probably the most popular bodyweight exercise for strengthening your arms, chest, and shoulders. Depending on how wide you place your arms, how deep you go, and how you hold your hands it has many variations targeting different muscle groups.

Since push-ups are relatively easy to perform, very effective, target several muscle groups, and don’t require any equipment, I highly recommend you include them in your workouts whether you’re a newbie or more experienced.

Eccentric Chin Up:  The eccentric chin-up is a great progression exercise if you can’t yet do a full chin-up properly. In this version all you have to focus on is lowering yourself slowly, you don’t actually have to pull yourself up.

Negative Pushup: In the pushup position, slowly lower yourself towards the ground until your chest touches the floor. Then allow your knees to drop and lift yourself back up starting with your torso and then your legs. This exercise is excellent for improving the strength of your core, stability and strength in your biceps and shoulders.

Brock Jump: This is a good exercise for those in the beginner to intermediate range. It focuses on the shoulders and triceps. You will need a small medicine ball or exercise ball to do this. Assume the traditional pushup position with one hand on the ball. You are going to be going up while switching hands. This requires a great deal of coordination as you will need to switch hands while in the air.

Isometric Pushup: In the isometric push up you will not lift your body completely from the ground. Just start as a normal push up. Once you are midway, hold your body in this position for as long as you can. Do not lift your body or move it downwards once you reach this position. This is a great way to check for how long you can keep hanging midway of a regular push upcycle.

Triceps Bench Drip: For this exercise, you need a bench. Sit on the bench and place your hands on the edges (at each side of your body). Now hold the edge with your hands and move your hip forward. Fold your arms and knees and bring your body down until your back touches the bench. Don’t lean too forward.

Then move your body up again. Keep going up and down. You can position your legs a bit forward to make the exercise a bit harder. For the next level, stretch your legs completely straight and put your body weight on your hills. Keep moving up and down.

Cobra Triceps Extension: This exercise is quite similar to a pushup. First, get into a standard push-up position. Bend your elbows and move your hands back so that they are beside your chest. Now push your body up and down while your knees keep touching the ground. Focus on your triceps.

Alligator Pushup: To perform the alligator push up, place yourself in a staggered pushup position with one hand ahead of the other on the floor while keeping your feet on their toes.

In this position lower yourself down, then, while keeping your legs straight, crawl forward by placing your next hand ahead while lowering yourself into another pushup. Repeat this pattern. This exercise improves core and upper body strength, especially the pectoral muscle group.

Torso Elevated pushup: The torso elevated push up is a great way to simplify the pushups without punishing your knees and knuckles. Use a chair, exercise bench, or a weight bar at a comfortable height to provide you the lever to activate your anterior core.

Focus on keeping your lower back from sagging, as you’d do for a plank while providing the thrust with your shoulders or chest (depending on which body part you want to work out). Widen your grip to further engage your pecks.

No Arm Pushup: The no arm push up is a good exercise for your upper back and/or chest.

Keep your elbows on the ground. Your hands should be folded, holding each other in front of you on the ground. Now start doing the push up by activating your chest/back. It should be harder to do than a regular push up but it works your chest and back muscles really well.

Sit Up: The sit-up is one of the most well-known exercises and if you do it correctly it can help you strengthen your abs and core.

Personally, I’m not a big fan of sit-ups because they always made my spine hurt back when I used to do them. I think they are overrated and there are far more effective and easier exercises for getting a six-pack or working on your core muscles.

Ab Crunches: While ab crunches are among the most popular ab workout exercises, many people end up hurting their spine because of improper execution.

While I used to be a big fan of crunches, today I rarely include them in my workouts because I got bored with having to do tons of repetitions to see any results. Nowadays I use far more effective ab exercises than the crunch.

Side Crunch: The side crunch is a very effective exercise for strengthening your obliques.

While I don’t see anything wrong with them, I think it’s not the most effective exercise for this target muscle group. Still, if you’re just a beginner then this version of the side crunch is perfect for starters.

Plank Pushup: This movement works your arms, shoulders, and core. Start by putting your body on your hands and knees. Hands should be right below the shoulders, knees should be right below the hips.

Now, extend one foot and put your hands a little wider. Next, put your other foot in the extended position, too. This position is called the plank position. Fold your arms to bring down your body and then unfold them to elevate your body.

Alternate Heel Touchers: Lay on the ground and band your knees. Your toes should be touching the ground. Keep at least 1.5 feet distance between your feet. Now bend your body sideways to touch one heel on your left with your left hand. Do the same for the other side. Continue for multiple times.

Towel Row: The great thing about this calisthenics exercise is that all you need is a towel and a door and you’re ready to hit your back muscles hard. By varying the height of your squat and how you position your arms you can work your lats from different angles. Overall this is a great technique to train your back with just your body weight and no equipment.

Hyperextension Without Bench: Glide yourself to the edge of a flat bench and continue till your hips hang at the edge of the bench. Cross arms and keep your body straight. Continue to bend to the front slightly from the waist to the best of your ability and ensure your back remains flat. Breathe out when you perform this motion.

Continue to move downward until you feel a nice stretch at the hamstring or until you almost touch the floor. Bring your torso to the original position and repeat.

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Intermediate –

Full Bridge: Start by lying with your back on the ground. Place your hand beside your head and allow the fingers to point towards your toes. Bring your hip upward as you round your back and continuously squeeze your butt, leg muscles, and ab. Push yourself through your shoulders, making sure that your body is in a good stretch. Breathe deeply and remain like that for a second, then lower back to the ground.

Body Weight Biceps Curl: The bodyweight biceps curl is not only a great replacement for the dumbbell curl, it actually has quite a few benefits over traditional dumbbell biceps training. Watch the video to find out more.

If you used to do dumbbell curls and miss them, this can be a great

Spiderman Pushup: This is an intermediate level calisthenics exercise and works the chest, the shoulders, and the core. You will start in the traditional pushup position. When you push down, bend one leg so that it is brought up beside your chest (think of a crawling position but hold your leg off of the floor). Return to the starting position and repeat. Alternate the legs on each way down.

Feet Elevated Pushup: This is a beginner to intermediate level exercise and focuses on the upper chest. To begin, put your feet on an elevated surface such as a bench. Place your hands below your shoulders. Do a traditional push up while keeping your feet on the elevated surface. Return to your start position and repeat.

Jack Knife Pushup: The Jackknife push up is performed by placing your arms about shoulders width apart like you would a push up, then bring your feet towards your hands and back into your push up position. This exercise is excellent for working your shoulders, triceps, and core.

Clap Pushup: Just like a pushup, place your hands upon the floor at shoulders width apart. As you push up from the ground, apply enough of a force to elevate you slightly, allowing you to clap and land back upon your hands. This exercise is great for building strength in your pectoral muscles and explosive power in your upper body.

Frog Stand: To perform the frog stand, place your hands upon the floor and place your knees into just above the backs of your elbows. With your feet off the ground and your arms and core balancing you, maintain this static position. This exercise is great for improving balance and overall strength, particularly in the core muscles and biceps/triceps.

Knuckle Pushup: Similar to performing a normal push up, the knuckle push up is performed by placing your clenched fists upon the floor to balance you. Lower and raise yourself as you would a normal push up in this position. This exercise is superb for improving wrist strength and stability while promoting harder knuckles and stronger grip.

Staggered Pushup: The staggered push up is just the same as an ordinary push up with the alteration of one hand being placed ahead of the other. In this position, lower and raise yourself as you would in a regular push up. This is great for improving triceps, pectoral, and shoulder strength.

Side to Side pushup:  The side-to-side push-up is a variation that targets your triceps with an alternate aim on your chest and shoulder muscles.

Take up a typical push-up stance. Now flex your elbows and lower your torso towards the ground while slanting to your left. Now push back up, making sure that your left arm is taking most of the weight and your right arm is only to steady yourself. Restore to your beginning position. Haul down again, slanting to your right this time.

Thigh Tap Pushup: Place your arms and feet on the ground in a pushup position. Lower your body toward the ground, but when lifting yourself up, lift swiftly to grant a short moment of air-time in which you can tap your hands on your thighs and return them to their primary position. This bodyweight exercise is good for building muscle, strength, and improving your fast-twitch muscles.

Archer Pushup: This is an intermediate level pushup and focuses on the shoulders, the chest, and the triceps. Get into the traditional pushup position but place your hands wider than shoulder-width apart. Instead of doing a regular push-up, lower yourself down while focusing on one arm more than the other. Go back up and repeat this by switching arms on each downward motion.

Dragon Walk: The dragon walk is a good multi-plane movement. Imagine doing a push up while simultaneously moving your hands and feet forward as if you were doing a mountain climber movement. Your core should be kept stabilized and tight during the whole time of the movement.

Note: Although this works your abs and core muscles, this exercise alone is not enough to get a six-pack. In fact, doing ab exercises is a good start, but eating right and learning a few other tricks might play a more important role.

Power Pushup: A plyometric version of the pushup. Good for building explosive pushing power. Get your upper body into a wider than shoulder-width stance. Push your hands through the ground allowing yourself to leap into the air, meanwhile maintaining your feet on the ground. Catch yourself on the way down. Maintain control of your body during this movement. Stop about 1-2 inches from the floor.

Hindu Pushup: An efficient movement that hits multiple upper body muscle groups (back, chest, arms, and shoulders). Start by getting into a downwards dog yoga position. Feet and hands should be shoulder-width apart. Stick your butt out into the air. Let your head dropdown.

To perform the movement, bring yourself down and tuck the elbows in. Dive down into the movement by pulling through the lats. Fully bring yourself out of the dive motion by driving through your hands and extending your upper body. Contract chest, triceps, and shoulders. Make sure the shoulders are braced.

Chest Slap Pushup: This is a beginner to intermediate level exercise and it focuses on the chest and triceps. Assume the traditional pushup position. Go down like normal. When you return upwards, push up with enough force for your hands to leave the ground. Slap your chest with both hands before letting your hands fall back to the ground. Repeat.

Pushup with Cross leg Kicks: In this pushup variant, you will move your legs as if you are kicking something at your side each time you move your body up from the ground. Note that it is called a cross leg, because you should kick to your right side with the left leg, and then in the next cycle you kick to your left side with your right leg.

Explosive full-body pushup: In this push up you need to lift your whole body in the air, each time you push the body up. It is quite an exhausting push up to perform. Be careful not to hurt your hands and toes while doing this.

Reverse Crunch: When doing a reverse crunch you’re basically lifting your legs up while focusing on your ab muscles. It’s a great exercise for engaging your upper abs and if your body fat percentage is low enough the results of this exercise can quickly show.

With that said, I find it pretty hard to engage my abs while lifting my legs from the ground, so I prefer hanging leg raises instead.​

Side Oblique Crunch: A different, more advanced version of the side crunch is this exercise. Instead of laying on the ground, you lift yourself up on one side while supporting yourself on your forearm and do a side crunch that way.

I think it’s a bit more effective than the regular side crunch, but it’s also a bit more difficult for most people.

L-Sit: The L-sit is an intermediate level ab exercise which might look like it’s no big deal, but it’s not as easy as you’d think.

​Antranik has an amazing progression tutorial about how to achieve a perfect L-sit so that you can attempt the much harder V-sit later on.

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Advanced Exercises –

Full Planche: The full planche is a very advanced full-body exercise. It’s very hard to master and I have yet to be able to do it myself. Fortunately, this video gives a perfect explanation about how to progress your way to your first planche.

Again, don’t worry if this exercise seems out of your reach, it is absolutely not required to build a strong and ripped body.​

Pseudo Planche Pushup: The pseudo planche is similar to a pushup, but it involves facing your hands in the opposite direction while lifting and lowering yourself to and from the ground. Placing your hands the opposite way round from the normal push up, balance your torso up on your hands while placing them just above your hip level. This exercise is superb for building strength in your core, arms, balance, and most other muscles located on your torso.

One Arm Chnup: The one-arm chin-up is one of the most advanced calisthenics biceps and back exercises. Only a few people can perform this real feat of strength.

One Arm pushup: With your feet spread wide away on the ground in the pushup position, place one hand upon your hip and lower yourself to the ground with your other arm and push yourself back up. This exercise is great for building arm strength, balance, and muscle development.

This is a very advanced movement, don’t be disappointed if it takes you months or years to be able to perform one of these with decent form.​

Assisted one arm Pushup: Unlike the basic one-arm push-up, for the assisted version you don’t lock your arm behind your body. Instead, you extend it fully at nearly 90 degrees to your torso and rest it on physical support to create the tension and flex your back muscles. The support can be a rock or any suitable household item.

Now bring the other arm in, parallel to your torso, and use that for push-ups. Spread your legs slightly more than your shoulders to make your triceps work harder against your body weight.

One-handed Clap Pushup: The one-handed clap push up is an intermediate to advanced level exercise. First, start in a normal push up position. Now, put one of your hands behind your back. As you rise up doing a one-handed pushup, bring your backhand forward and clap quickly. Before going down, but the hand behind your back again and land on the supporting hand.

Archer Pushup with Rings: This is for those on the intermediate level and focuses on the shoulders, the chest, and the triceps. To do this exercise, you will need two rings about one foot off of the floor that sways freely. You will get into the traditional pushup position with one difference. You will hold onto the two rings. You will go down towards the rings while pushing one arm towards the side. Go back up and repeat this switching arms on each downward motion.

Human Flag Pushup: Begin by placing your hands on the bar greater than shoulder width. It doesn’t matter which is on top. The bottom placement hand will be your supporting hand, which will be facing down. Top hand is also facing down, which is the hand pulling you into the bar.  Shoulders should be locked, while the back is contracted and extended up. Use your upper body to pull yourself up.  Keep the core tight.

Double Arm Lever: This is a gymnastic movement designed to keep your body horizontal. Begin by tucking your elbows towards the side of your torso about shoulder-width apart. Slowly suspend yourself by raising your hip and feet off of the ground and pushing your hands into the ground. Point your fingers down towards your feet.

Two Finger Pushup: Two finger pushups are notably fruitful if you’re looking for ways to build your wrist and hand strength. These are rather advantageous in sports that require strong hands and wrists.

Stretch while face down on the floor and get into a pushup stance. Put one hand on your back, instead of using your palm; use your thumb and index finger to push yourself up. You can use your middle finger to support your index finger, keeping it off the floor.

​Needless to stay, I only recommend you attempt this one if you’re at such a professional level that you’re looking for new challenges to try.

 V-Sit: Once you’re comfortable doing the L-sit it’s time to transition to the more advanced V-sit. It’s a brutal exercise that’s going to strengthen your core and arms and help with your stability. Don’t worry if it takes you months or even years to reach this level.

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The Benefits of Calisthenics:-

You don’t need any equipment. The beauty of calisthenics is that you can do it anywhere, anytime—all you need is your body. It’s one of the only ways to build mass and strength without the use of weights. You officially have no excuse not to work out.

You can build serious strength. You might be thinking: “How, if you’re not hoisting barbells or dumbbells?” But you can accomplish a lot using just your own body weight. If you’re a 100-Kgs man doing a bodyweight pull-up, you’re effectively lifting 100Kgs.

It’s true that you will reach a certain max point of muscle growth with calisthenics because muscle mass comes from progressive resistance, and there will only ever be so much resistance provided by your own body, but that’s where getting creative comes into play. Use elevated surfaces to change the angle of exercises, increasing the percentage of body weight that you’re lifting. Use vertical surfaces (i.e. walls and poles) to challenge your body in new ways, and recruit your core like you wouldn’t believe (human flagpole, anyone?). Go faster, slower, longer, upside down, or increase your range of motion to keep provoking physical and mental adaptions.

You’ll move better IRL. Since calisthenics is all about moving your body in space, it’s the ultimate kind of functional movement training. Functional training means training in a way that will directly enhance the way you perform everyday life tasks or particular physical requirements of your work or sport.

You likely maintain a better form. When using free weights or machines, you can continue to progress your strength and muscle mass; however, people often end up using too much resistance on a machine or weights that are too heavy and that leads to compensating, meaning you don’t execute the exercise properly using the correct muscles. Calisthenics gives you the necessary solid base of strength for when/if you do incorporate external resistance into your training. If you can’t lift your body weight you definitely shouldn’t be trying to lift more on a machine.

You hit every. single. muscle. Calisthenics involves using the entire body and not emphasizing certain muscles over others. What I’m talking about is strength from the bottom of your feet to the tips of your fingers.

You’ll be gentler on your joints and connective tissue. Resistance training—when performed incorrectly, with too-heavy weights, too often, or in a way that creates imbalances—can put extra stress on soft tissue structures like your tendons, ligaments, and fascia. Calisthenics, on the other hand, only develops strength and size in proportion to your muscular system with authentic and natural movements.

You improve your brain-body connection. Calisthenics training develops those fine motor skills that require your brain to work hard as well as your body. Coordination, speed, power, acceleration, strength, quickness, and agility, are all actions that are demonstrated by a body trained in the art of calisthenics.” Think of a gymnast: It takes a lot of strength, flexibility, and stamina to perform these movements, says Calabrese, not to mention unbelievable coordination.

You’ll feel like a badass. Yes, really. There is an unmistakable swagger about someone who knows that they have total control over their body. Truth: Executing a super heavy deadlift or hoisting a massive kettlebell overhead can make you feel super badass, but so does banging out plyo push-ups or being able to pull off a one-arm pull-up.


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Click here for Surfing -

Surfing is the sport of riding waves in an upright or prone position. Surfers catch the ocean, river, or man-made waves, and glide across the surface of the water until the wave breaks and loses its energy.

In the ocean, wave riders stand up on surfboards and navigate the water – nearly parallel to the beach – toward the shore. There are four types of surfing waves: spilling waves, plunging waves, surging waves, and collapsing waves.

The ultimate goal of surfing is to ride and progress on the unbroken part of the wave using a surfboard. Nevertheless, beginners can learn to surf in the white water part of the wave.

Many surf historians and enthusiasts believe that the essence of surfing is in body surfing, the art of gliding over the waves using only the body as a planning surface.

The sport of surfing began between the 19th and 20th centuries, but wave riding is an old practice that has its origins in the ancient Polynesian and ancient Peruvian cultures.

Surfing is a sport with multiple interpretations. For many, it’s a recreational activity, physical activity, and a competitive sport, but for others, it is a religion, a lifestyle, an addiction, and a spiritual connection with Nature.

In less than a century, the act of wave riding evolved and gave birth to several other board sports. Skateboarding, bodyboarding, windsurfing, kitesurfing, skimboarding, kneeboarding are, in a way, part of the surfing family.

The future of surfing is bright. With the advent of artificial wave pools and river waves, the sport will attract new participants in landlocked countries.

All Surfers should know the following facts when you start surfing –

The learning Curve – Surfing is one of the most difficult and complex sports in the world. Think about it. Not one wave is the same, so your playground is constantly changing. Elements such as wind, tides, and swells are affecting the waves you surf differently every single day.

It’s a very challenging and enjoyable learning process. Once you catch your first “green wave”, that’s it, you’re hooked! Knowing the learning curve helps you prepare your attitude and expectations towards your surfing. Contrarily to snowboarding, for example, there’s no moment on the 3rd day where you think “Ok, I got this” and then very rarely fall again. In surfing, you will wipe-out for years.

The Importance of Surfboard – In any sport, having the right equipment helps you perform. But surfing is different. It can make the difference between surfing 20 waves or 0 waves in your session.

Choosing the right surfboard will completely change the experience. It’s not about having the “brand new model”. It’s about having the right volume and rocker. The volume is the measurement of how much flotation the board has. It’s a function of length, width, and thickness. Basically, when you start surfing, you want lots of volumes (choose either a longboard or a foamboard, boards that are wide, thick, long, and have a flat rocker). Our favorite boards for the first days are 7″4 Gnaraloo foamboards, they are very thick and wide, but not too long so the nose doesn’t drive often.

We strongly recommend you to ask for advice in a locally owned surf shop. It’s not just important for the economy; it’s also the best way to get advice from people who know what they are talking about:

Choose the adequate surfboard – This is extremely important. It can determine whether you have the best time of your life or the worst. Many surfers will tell you: “start on a beach break, it’s safer”. This is true, but only to a certain extent. Of course, it’s better to fall on sand than on rocks or coral reefs. But the truth is, there are some sandy beach breaks for advanced surfers, and some rocky point breaks for beginner surfers. To make things even more confusing, some spots can be perfect to learn on some days, and on other days only be good for experts. It all depends on the wave conditions.

If you want to know if a spot is good for your level, you must not only look up the spot info but also the daily wave conditions. There are many surf websites and forums loaded with information on surf spots. Some site professionals have written it and their info is usually very accurate. They tell you what type of board you need, adequate surf level, tide, swell, bottom, etc.

Doing some research on the web is always good. But the best thing is to have knowledgeable and experienced surfers that have been surfing the area for a long time. They are the ones who can really tell you where to go according to your surf level.

Have someone to show you basic technique – As seen above, surfing is one of the most complex and technical sports in the world. Imagine learning the wrong basic techniques and then having to “unlearn” your bad habits before you can continue your progression.

This advice comes from inland surfers that started to dedicate their life to surf way too late in their life. The bottom line is: if you’re serious about learning to surf, learn it the right way. Have an experienced friend or surf coach show you the right basics for the first few days.

Learn about surf ethics – There are many, many rules to go by in surfing: don’t paddle inside, don’t drop in, don’t a snake, don’t ditch your surfboard, and so on. It may sound like Chinese when you are new to the sport. 

Nine rules to follow while surfing

  1. Choose the right surf spot
  2. Don’t drop-in
  3. Don’t snake
  4. Paddle wide
  5. Take turns
  6. Communicate
  7. Respect the locals
  8. Hold on to your board
  9. Say Sorry

 The following 3 points are very important for beginners –

Don’t drop in – The drop-in is the main violation of surf ethics. It’s the one we see way too often. Basically, it means “stealing” somebody else’s wave. Quality waves are meant to be ridden by only 1 surfer. This way the lone surfer can enjoy specific powerful areas of the wave, where only 1 surfer can fit.

So how to know if it’s your wave or somebody else’s? When you paddle for a wave, look on both sides (right and left) before you take off. If a surfer is catching the wave further inside, closer to the peak, he has priority. If you are closer to the peak, then you will be the one with the longest ride, so you have priority.

Choose the right spot for your ability –  We have seen how to do this in point no 3 above. This is a very important aspect of surf ethics.

Respect the locals – If you are new to surfing, you might not know this. Every surf spot has its own “vibe”. Some spots are more “localized” than others. This means some local surfers are more “inviting” to strangers than others, and this varies in different surf spots. Just always remember: you are not home. These surfers might have been surfing these waves for years since they are kids. When you get to a surf spot, take time to feel and analyze the vibe. Be positive, respectful, and unselfish.

Useful  tips for beginners

We have mentioned a few tips for beginner surfers, aimed at helping attempt to start the adventure. Why attempt because it will most likely be full of just that: attempts. Aside from these useful tips, expect to put in some work. Just like any other sport, you need to put in some time and effort to learning and becoming better at it. If you follow these tips, you’ll be on your way to becoming a great surfer.

Don’t learn yourself – No matter how easy you think it looks, never, ever approach surfing by yourself. Either get an experienced friend to teach you or go to a surf camp in order to avoid injuring yourself and others, or even putting your life in danger.

Pick a good teacher – If you decide to take some surf lessons, research the teacher in advance. Make sure they are experienced and have good reviews. Sometimes, a good teacher won’t just teach you how to surf, but they’ll inspire you and help you love surfing.

Use a big surfboard – This is one of the best beginner surfing tips you could ever follow. Some people are tempted to jump on smaller, shorter boards as quickly as possible. A large board will help you develop better fundamental mechanics and you’ll catch a lot more waves in the early stages.

Get yourself a soft-top – Make no mistake, in the beginning, you’ll be spending a lot of time sitting on it, rather than standing. Soft-tops are good entry boards and they’re safer for everybody involved than their fiberglass and epoxy alternatives.

Surf a beginner wave – Using a beach that is appropriate for beginning surfers is crucial to your surfing success. Learn to surf on a beach known for good, steady waves and the whole learning process will be smoother. Tackle small waves before you attempt larger ones. Even though you may feel ready, unless your teacher says you’re ready, you’re not. You’ll be upgrading your surf spot in no time with the right amount of dedication.

Spend some time on dry land first – Once you’re at the beach, don’t rush in the water. Spend some time on the beach and do your stretching. Check your leash, your board, and also take a moment to watch the waves. Keep your eye on the other surfers and see what they do. This isn’t a habit that will stop once you’ve graduated past the beginner ranks.

Pace yourself – Once you get into the water you will need to pace yourself. I know how excited you may feel, but if you don’t pace yourself you can risk injury. Remember, you have all the time in the world to surf.

Don’t get tangled with the big dogs – This advice ties in with our previous tips. It simply means keep your distance from experienced surfers, mainly because they’re surfing more challenging waves. As a beginner, you’re prone to making lots of mistakes, and you’ll want to avoid getting in people’s way. The safety of others is just as important as your own safety every time you get in the water.

Get comfortable sitting on that board – As weird as it may sound, sitting on a surfboard isn’t the easiest, nor the most comfortable thing in the world.

Paddle, Paddle, Paddle – Paddling is another thing you will need to practice until you get it right. The key is to find a rhythm and to keep it. This also requires you to be in shape, because it will be quite exhausting the first few times.

Get used to wiping out – If there’s one certainty when learning to surf it’s that you will be involved in a lot of wipeouts. You will fall, and fall, and fall…and then you’ll fall some more. The waves will knock you down, you’ll get confused, and frustrated, and you’ll even get some bruises. All you need to remember is that it’s all part of the game.

Bend at the knees – When you’re on the wave, it is imperative that you bend your knees and not your back. If you bend your back, you’ll not just lose your balance mush easier but trust me, it’s not a good look in surfing’s stylebook.

Stay perpendicular to white water –  When a breaking wave is ahead of you you can either duck under it or race to paddle over. No matter which you choose, once the wave has broken you need to stay perpendicular to the whitewater (the part of the wave that is breaking). If you don’t, you’ve given all that energy more surface area to grab you and your board, pulling you under the water and dragging you toward shore.

Go on a surf trip – Your surfing grows in leaps and bounds with even a single week where you have nothing to do but wake up, surf, eat, surf some more, sleep and repeat.

Have Fun – No matter what you do and where you are, if you’re not having fun, it’s not worth it. Always remember that awesome quote: “The best surfer out there is the one having the most fun.”


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Click here for Tae Kwon Do -

Taekwondo (also written as “tae kwon do”, “Taekwon-do” or “t’aegwondo”) is a modern martial art from Korea that is characterized by its fast, high, and spinning kicks.

Forms, or Poomses in the Korean language, are a series of defending and attacking movements performed against imaginary opponents in a set pattern. Through the practice of forms, students come to learn the applications of various techniques of Taekwondo. Forms serve a multi-dimensional role, aiding in the development and refinement of coordination, balance, timing, breath control, and rhythm, all of which are essential skills to the Taekwondo student.

Taekwondo is one of the most systematic and scientific Korean traditional martial arts, that teaches more than physical fighting skills. It is a discipline that shows ways of enhancing our spirit and life through training our body and mind. Today, it has become a global sport that has gained an international reputation and stands among the official games in the Olympics.

Basic Information about Tae Kwon Do –

Let’s take a closer look at the meaning of the word “Tae” “Kwon” “Do.” It is composed of three parts as shown in the English spelling, though it is one word in Korean. “Tae” means “foot,” “leg,” or “to step on”; “Kwon” means “fist,” or “fight”; and “Do” means the “way” or “discipline.” If we put these three parts together, we can see two important concepts behind “Tae Kwon Do”.

First, Taekwondo is the right way of using Tae and Kwon ‘fists and feet,’ or all the parts of the body that are represented by fists and feet. Second, it is a way to control or calm down fights and keep the peace. This concept comes from the meaning of Tae Kwon ‘to put fists under control’ [or ‘to step on fists’]. Thus Taekwondo means “the right way of using all parts of the body to stop fights and help to build a better and more peaceful world.”

Taekwondo today is similar to the martial arts in other Oriental countries and shares some features with them because in the course of its evolution it has gained many different styles that existed in the martial arts of the countries surrounding Korea, like Japan and China.

But Taekwondo is very different from many such oriental martial arts. First, physically it is very dynamic with active movements that include a mirage of foot skills. Second, the principle physical movements are in simpatico with that of the mind and life as a whole. Third, it possesses dynamic poses from another perspective.

Taekwondo can be characterized by unity: the unity of body, mind, and life, and the unity of the pose [“poomsae”] and confrontation, and cracking down. When you do Taekwondo, you should make your mind peaceful and synchronize your mind with your movements, and extend this harmony to your life and society. This is how in Taekwondo the principle of physical movements, the principle of mind training, and the principle of life become one and the same. On the other hand, the right poomsae lead to the right confrontation, which will eventually produce great destructive power.

How come we reach such a unity in Taekwondo? Taekwondo is a way of life, much like having a job, raising a family, fighting for a cause, or any one of numerous raison d’etre. What makes Taekwondo different from these is that it is an activity for survival in extremely antagonistic situations. One must always overcome the enemy that is trying to cause harm. But simply winning a fight is not enough to guarantee one’s safety, because the enemy may recuperate and attack again. Moreover, there may be many other enemies than the one that was just defeated. One cannot ever feel safe unless one gains permanent peace. To attain this permanent or lasting peace, one needs unity. This is what Taekwondo aims for. Otherwise, Taekwondo would be no different from any other street-fighting skills.

Taekwondo pursues harmonious growth and improvements in life through its unique activities. This is why one could say Taekwondo is a way of life. To ultimately enable ourselves to lead more valuable lives, we would do well by finding the guiding principles deeply hidden in Taekwondo.

Because of the military background, there is a general code. These codes are reflected in the so-called ‘Commandments of modern Taekwondo’ and are strongly influenced by Buddhism. These commandments are influenced by the HwaRang Do code of honor:

  1. Serve your lord with loyalty
  2. Serve your parents with filial piety
  3. Trust your friends
  4. Never retreat from a battle
  5. When taking life, be selective

The commandments of Taekwondo are used as a guide for the moral development of students and artists. No student who does not fully understand these tenets can ever hope to master the true essence of the art.

Commandments of modern Taekwondo:

  1. Loyalty to your country
  2. Respect your parents
  3. Faithfulness to your spouse
  4. Respect your brothers and sisters
  5. Loyalty to your friends
  6. Respect your elders
  7. Respect your teacher
  8. Never take life unjustly
  9. Indomitable spirit
  10. Loyalty to your school
  11. Finish what you begin

The Tenets of Taekwondo

Courtesy – To be thoughtful and considerate of others. Taekwondo practisers (both students and instructors) should be polite and show consideration for others.

Integrity –  Integrity describes how you should interact with others. To be honest and good, earn respect and trust.

Perseverance – This basically stands for your internal drive. Challenges allow us to improve ourselves and should therefore not be avoided.

Self Control –  To have control of your body and mind. A Taekwondo student should practice controlling his actions and reactions.

Indomitable Spirit – To have courage in the face of adversity. A Taekwondo student should never be dominated by, or have his spirit broken by another.

How to behave in Dojang. There are a few general rules.

  • Always wear clean Dobok.
  • Clean hands, feet, short nails.
  • Don’t wear sharp things (if you do not have a Dobok, do not wear pants with zippers, etc.)
  • No jewelry allowed
  • Don’t drink, smoke, or eat in the dojang (no chewing gum!)
  • Be on time.
  • When entering and leaving the dojang, make a proper bow
  • Don’t talk, unless it is necessary

Tae kwon do is characterized by the extensive use of high standing and jump kicks as well as punches and is practiced for sport, self-defense, and spiritual development. Training in tae kwon do is carried out by learning individual techniques of kicking, punching, and blocking, which are practiced in a combined series of techniques in traditional sets known as Hyung.

(Proficiency in the graded series of hyung determines rank in the lower grades.) Students also practice basic sparring combinations (id-bo tueryon, “one-step sparring”); these are short, set sequences of attack and counter practiced between partners, after which the students may practice free sparring as opponents. In sparring, blows are stopped just short of contact.

Tae kwon do is practiced as a sport by awarding points to correctly executed techniques during free sparring or by judging the quality of performed Hyung.

Different types of exercise Part I

Different types of exercise Part I

Different types of exercise

Today’s Post is about how different types of exercise can be done and which are good for different health-related issues. We have tried to explain how different exercises benefit health-wise and their advantages as mentioned below.

Types of Exercises –

  • A brisk walk
  • Jogging
  • Climbing the stairs
  • Playing tennis
  • Dancing
  • Cycling
  • Doing yard work like raking, digging, and gardening
  • Swimming
  • Rowing
  • Jumping rope

All exercise mentioned above has its own advantages and health benefits if followed as per instructions and under the guidance of experts.

Different types of exercise emphasize different elements of physical fitness. Well-balanced workout regimens include different types of exercise to help you avoid injury and develop or maintain overall physical fitness. You may perform different types of exercise in varying proportions, depending on your goals. For example, overweight individuals may burn more calories by increasing flexibility, and endurance athletes can avoid injuries by including strength exercises in their training.

Did you know that there are actually four types of exercise, all of which serve varied purposes? Everyone knows that routine exercise is very important for healthy adults for varied functions, including bone and muscle strength, weight-loss or weight maintenance, heart health, and even cognitive health. But there are four different types of exercise: Aerobic (or endurance), strength, flexibility, and balance.

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Click here for Why can’t that be you? It CAN be you.

Whether you’re looking to drop weight, tone up or even bulk up, or to be able to enjoy your favorite activities again, all transformations start with a decision, a mental paradigm shift of taking ownership and embracing your vision as something that is attainable through a series of small victories that you can and WILL win.  If you are looking for a change that transcends your life, the best time to consider what you want to change and how you are going to do it is always now. Remember, doing what you have been doing and expecting a different result won’t work. Here are the tenants of how to achieve the changes you are looking for in your endless pursuit of better.

#1 – The Principle of Individuality

It is critical you realize that except for identical twins, no two people have the same genetic characteristics and therefore will not respond to movement, diet, and changes in their lifestyle at the same pace or with similar results.  This is important because you must have realistic goals and give yourself credit for any change that is a result of your commitment to your goal of transformation.  Give yourself some grace and always show yourself gratitude for what you are doing to make changes. Remember, success is often measured in millimeters, small victories that deserve to be celebrated, and that generate positive momentum towards your larger goals. 2 more reps, 3% less body fat, 1 millimeter less on your waist, etc. Look for your small victories and don’t compare your wins to other people’s progress. You are on your own journey, embrace your positive results, and keep your eyes on your next small victory instead of someone else’s.

#2 Nutrition and Diet

Realize that nutrition and diet play a HUGE role in a complete body transformation. We will explore the important diet and nutritional considerations and techniques to be successful later.

#3 Mix Up Your Training

Maintaining a variety in your training routine is key to enhancing your performance. Staying committed to daily movement is essential for the body, mind, and spirit, but selecting the right exercises at the right time is also critical for long-term transformational success. As we explore the importance of understanding the five components of fitness, I’ll share some easy-to-implement exercise techniques using the TRX Suspension Trainer, which will offer you tremendous variety in your transformational program. We will explore periodization training or progressive movement selection over time. This technique will allow you to progress at your own pace, with significant opportunities for success that will keep you engaged mentally and challenged physically. The TRX suspension trainer is a perfect tool for a total body transformation because it is portable, allowing you to take it anywhere, so no excuses. It is highly adaptable and extremely individual to any fitness goal, no matter who you are.

#4 Sleep, Rest, Recovery

The balance needed to experience training adaptations (progress) while avoiding excessive overload, inadequate recovery and even injury are tricky. The underlying causes are often a complex combination of emotional and physiological factors with training deficiencies creeping in that are highly individual, sometimes making it difficult to recognize. Most symptoms are identified only after they start, and physical function may already be suffering. Overtraining without ample time between workout rest and long-term recovery, coupled with inadequate sleep results in decreased performance capacity, burnout, and injury. We will explore the signs and symptoms of overtraining, including several strategies to create your own sleep sanctuary to facilitate both short and long-term recovery.

#5 The Importance of Routine

Routines help mold healthy habits and healthy habits are a catalyst for large-scale changes in how someone looks and feels when achieved. Creating realistic and consistent training, eating, hydration, and sleeping routines are critical to achieving the fitness and health benefits you have or are working so hard for. The “use it or lose it” concept could not be more true, as detraining can occur in as little as 2-weeks of inactivity. Complete inactivity will decrease physiological function and performance quickly, as demonstrated in research with athletes who have been forced to halt training due to injury. For these reasons, a balance between training and recovery is necessary to avoid burnout and injury. Understanding the importance of progressive overload will enhance your ability to maintain a consistent routine that will keep you engaged and motivated to stick with while avoiding negative overtraining side effects. Several strategies exist to help build a healthy routine, and we will explore these training options in order to provide you with the essential tools to achieve the transformation you’re striving the achieve.

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Click here for What is ‘Brisk Walking

If you’ve been spending hours in the gym exercising to stay fit and lose weight, here’s one more exercise for you: Brisk walking. It is good for your heart.

A study had shown that walking for at least 40 minutes multiple times every week helps reduce the risk of heart failure by almost 25% among post-menopausal women. Brisk walking is also beneficial for the heart as it improves artery health, and counters heart disease in diabetics.

The faster the walking speed, the lower the risk of hospitalization, and the shorter the length of hospital stay. Since reduced walking speed is a marker of limited mobility, which has been linked to decreased physical activity, we assume that fast walkers in the study are also fast walkers in real life.

Walking is the most popular type of exercise in adults. It is free, does not require special training, and can be done almost anywhere. Even short, but regular, walks have substantial health benefits. A study had shown that the benefits are even greater when the pace of walking is increased.

A healthy adult will typically choose a pace of walking which clocks in at about 2.8 miles per hour.  That pace may be partially guided by the rate that your metabolism uses to start accessing fat in your body for fuel, as you move.  A brisk walk is a relative term, since “brisk” for some, is either slow or quite speedy for others, depending on levels of fitness.

One measure to quantify brisk walking is “steps per minute,” and 100 steps per minute is considered moderate-intensity or brisk walking.  Fitness experts typically suggest a pace of 3.5 miles/hour on a treadmill to correlate to brisk walking, for an average person who does not exercise regularly.

If you wear a weighted vest while walking, will you burn more calories?

If you are able to keep the same pace as before, when adding a weighted vest, then you will typically burn more calories, until you become accustomed to the extra weight load.  Once used to the extra pounds, you would then have to also increase your pace of walking to keep burning extra calories.

A weighted vest can help someone who has some physical limitations that prevent them from consistently increasing their walking pace.  By adding extra weight in that example, the person would nudge some extra calorie burn.

The most overlooked and neglected form of exercise. Because it sounds and looks easy, most of us do not bother to walk and question the effectiveness of walking. But we should seriously give it a thought. Brisk walking is a great form of physical activity for people who are obese, elderly, or who haven’t exercised in a long time.

Brisk walking is low impact, requires minimal equipment, can be done at any time of day, and can be performed at your own pace.

Brisk walking is generally a safe way to exercise. However, doing it correctly is important. Following are Five correct ways of brisk walking.

  1. Correct way –
  • Walk a little initially and then gradually increase the time.
  • Warm-up and cool down with a slow, gentle walk to ease you up.
  • Carry and drink water while you walk, to hydrate yourself.
  • Take light, easy steps, and make sure your heel touches down before your toes.
  • Walk on grass rather than concrete to help absorb the impact if possible.
  • Choose walks that suit your age and fitness level.
  1. Correct Time –
  • You need fresh air with green & clean surroundings. There is no point in taking more carbon dioxide than oxygen. Avoid busy roads and traffic hours
  • Energy consumption is the same no matter what time of day a person walks, so go according to convenience.
  • Go on a light stomach. Do not eat an hour before going out for a walk. Fruits or juices are okay.
  1. Correct Speed –
  • Brisk walking means that you can still talk but not sing, and you may be puffing slightly.
  • Keep a moderately intense pace of about 15 or 16 minutes per mile.
  1. Correct Clothing –
  • Dress lightly
  • Dressing too warmly can increase sweating and build up body temperature, which can cause skin irritations.
  • Wear sunglasses, sunscreen, long sleeves, and a hat to avoid sunburn.
  1. Correct Footwear –
  • Wrong footwear or walking action can cause foot or shin pain, blisters, and injuries to soft tissues.
  • Make sure your shoes fit snugly and have appropriate heel and arch support.

Brisk walking has its share of myths and truisms that may or may not be true.

Myth: Walking does no good. Only intense exercise can give you health benefits.
Fact: Brisk walking for just 30 minutes for 5 – 7 days a week gives all the health benefits. Of course, intense exercise has its own share of benefits but not everyone can participate in it. Walking is one form of exercise that most people can do throughout their lives and at least reap the basic health benefits rather than doing nothing.

Myth: To burn more calories you should use ankle and arm or wrist weights.
Fact: Using all these fancy accessories will put you at a greater risk for injury and muscle strain. Ankle weights strain your leg, knee, and hip muscles due to the repetitive unnatural stress along with walking fast. The arm or wrist weights stress your elbows, wrists, and shoulders and can also affect your posture leading to backache and neck ache. Instead, walk a couple of extra minutes to burn more calories and if you want to tone and strengthen your upper body, invest in some time just twice a week to train your upper body muscles with a specific weight training routine.

Myth: Wearing socks is not important.
Fact: Socks are equally important as they protect feet from developing blisters and keep your skin dry from moisture by soaking the sweat. Always wear synthetic acrylic socks or technologies such as cool max, dry fit, and so on.

Myth: Any shoe can be used for walking.
Fact: There are different shoes for different activities. The shoe for a particular activity is designed specifically as per the nature of the sport to absorb the unwanted impacts and provide the required support and cushioning. Therefore, always wear the right shoe meant for a particular activity.

Myth: Walkers should drink a lot of fluids.
Fact: Long time back there was this misconception that drinking water during brisk walking/running would cause cramps and decrease performance. Gradually it was suggested to drink more than required which lead to an imbalance of the fluid-electrolyte levels in the blood (Hyponatremia). The right way is to drink only enough to replace lost fluids. It is advisable to consume sports drinks containing sodium (body salt lost while sweating) rather than plain water.

Myth: Running burns more calories than walking.
Fact: 30 minutes of running and 60 minutes of brisk walking burn approximately the same number of calories. The number of calories burnt during a particular activity depends upon factors such as age, gender, body weight, fitness level, and the efficiency of the performer. Thus, it is subjective.


Click here for Jogging

Jogging is an excellent way to keep fit and live longer. Scientific evidence has confirmed that this low-impact slow run decreases the risk of cardiovascular diseases, diabetes, obesity, hypertension, depression, and anxiety. It also increases your stamina and productivity. So, unquestionably, starting to jog can be the best decision of your life.

Jogging has been endorsed by many medical authorities for its value as a heart exercise and for general physical conditioning, usually to be practiced on alternate days. Warm-up exercises before jogging, properly designed shoes, loose clothing, proper jogging technique, and general good health—as well as sensible objectives—are necessary for the safe pursuit of the activity.

Is it better to jog or run full throttle:

A new study suggests that slow jogging may be a good choice for health goals. Sticking long term with a slow jogging program may be more appealing to the average exerciser, than a vigorous running program. Did you know that slow jogging, a more forgiving exercise regimen than running, is associated with living longer? In fact, slow jogging may also beat fast jogging when it comes to that singular health goal. One to two and a half hours of slow jogging a week is associated with prolonging your life, while the life span of people who jog “often and fast” is similar to people who don’t exercise at all.

Don’t completely abandon your faster exercise regimen, though. More vigorous efforts have other health benefits and can also help when you are trying to maintain your weight, especially after a long term diet program. You may just need to temper the more vigorous workouts with some rest days or lighter exercise days. Slow jogging is a good swap out for days when you’re fatigued or when you simply don’t feel like you want to run a faster pace.

Many joggers do it wrong, which impacts the knees and is considered as dangerous as being sedentary. So, you should follow these effective and crucial 20 jogging tips that can help a complete beginner as well as a pro. Swipe up!

The following are key jogging tips that a jogger should know.

1.Warm-Up – Warm-up is extremely important when it comes to starting any type of exercise. Your muscles undergo constant contraction and relaxation when you jog. Unless you prep your muscles to do so, you can get muscle cramps and may not be able to walk or jog properly. Warming up helps you prep the muscles for the endurance training that you are going to do. You will be able to job more effectively without the risk of injuring yourself.

  1. Set a goal – A goal without a plan is just a wish. So, you must set a daily or weekly goal for yourself. Write down your goal on a piece of paper. For example, “I will jog 2 miles today, and by the end of the month, I should be able to jog 5 miles at a stretch.” This goal will keep you motivated and focused, and you will soon be able to run long distances without feeling weak or out of breath.
  2. Wear running shoes – The next most important thing is to wear the right shoes. Shoes help protect your feet and bones from the impact of the thrust they experience when you jog. Wear comfortable running or training shoes. Talk to an orthopedic doctor if you need specially made orthopedic shoes for jogging.
  3. Loosen up – Loosen up your body so that all the tension from your shoulders, neck, arms, legs, and feet is released. Doing this will help you jog for a long duration and prevent your muscles from cramping. Shake your hands and feet to loosen up your body.
  4. Push your chest out – Many joggers slouch and jog. Not only is this incorrect, but your posture and spine health also take a hit. Whether you are jogging on the treadmill, the road, or a trail, make sure your chest is out, and shoulders rolled back to prevent spinal injuries and improve your posture.
  5. Start slowly – Start slowly by walking first. Increase your walking pace after 30 seconds. By the end of 60 seconds, you should be brisk walking. Then, start jogging at a slow pace. This technique will prevent you from burning out quickly. You will be able to jog for a long-distance easily, which, in turn, will make you fitter and healthier quickly.
  6. Land softly – Stomping your feet will only injure your knees. So, it is important to land softly on the ground on the balls of your feet to dissipate the shock and not directly hit your knees. It will also help you stay strong and jog for a longer duration than you expect yourself to.
  7. Use breathing techniques – Breathing is THE most important part of jogging. Because unless you breathe at a particular rhythm, constantly, you will not be able to pump enough oxygen into your cells. This can lead to muscle fatigue, thereby preventing you from jogging for a long duration. Count your steps and breathe in and out. For example, breathe in slowly through your nose for four steps and then exhale slowly through your nose for the next four steps.
  8. Jog in different directions – Jogging in zig-zag and lateral motions and changing direction frequently will help train your leg muscles to be able to run on any kind of road or trail. You can run uphill and downhill, on rocky roads or race tracks. This will also make sure that you are burning enough calories, and your brain-body coordination is at its best.
  9. Talk to yourself – The difference between a beginner and a pro is not entirely physical fitness. A lot of it has got to do with willpower and perseverance. The best way to build strong willpower is to talk to yourself when you are jogging. Keep motivating yourself by counting the steps and thinking about the benefits you will reap and the adrenaline rush you will get by covering your target distance. Every time you feel like giving up, talk yourself to jog 10 steps more. This way, you will be able to jog long distances.
  10. Look for landmarks – Looking for landmarks is another strategy to help you jog longer. Look for a tree, a milestone, calories you burn, or a building so that you can decide when to take a rest or walk instead of running. After 10 seconds, start jogging again.
  11. Time your steps – Timing your steps is an effective way to improve your jog. Set your goal to jog for 30 steps before taking a rest. Increase this number as you start becoming more comfortable with jogging every day.
  12. Train in intervals – Jogging regularly is equivalent to training for an upcoming marathon or any other sports event. The best way to start doing that is to jog for 5 minutes and take 20 seconds rest. This interval training will help you jog longer and not get worn out.
  13. Practice box jumps – Box jumps are good for strength conditioning and improving muscle power and reaction time. They help train the muscles of your legs, especially when you jog on trails. Box jumps strengthen your thighs and glutes, which makes it easy for you to jog 5 miles at a stretch.
  14. Train downhill – Box jumps are good for strength conditioning and improving muscle power and reaction time. They help train the muscles of your legs, especially when you jog on trails. Box jumps strengthen your thighs and glutes, which makes it easy for you to jog 5 miles at a stretch.
  15. Plank – Planks are amazing for building core strength. From standing up to jogging, every human body motion requires good core strength. If your core is not strong enough, you will not be able to jog for a long duration. Start doing 3 sets of 30-60 seconds hold elbow planks and increase your core strength.
  16. Drink water – Dehydration can also wear out your muscles. So, drink 3-4 liters of water per day. Also, keep a small sipper with you when you jog so that you can keep yourself hydrated and do not give up quickly. However, make sure you don’t drink too much water while jogging. Take a sip or two when you stop or walk to rest for 10-20 seconds.
  17. Beat yourself – You are your own competition. If you jogged a mile at a stretch today, jog for 5 minutes more after you hit the 1-mile mark. This will keep you motivated, and instead of comparing yourself with anyone else, you will have a healthy relationship with yourself and be able to move forward and strive to be better than you were yesterday.
  18. Stretch yourself – After you are done with your run, it’s time to do cool-down stretches. Stretching after a run is as important as warming up before running. Cooling down will help your muscles recover quickly and protect you from muscle injury. Stretch your hamstrings, calves, shoulders, arms, neck, and back.
  19. Sleep – Sleeping and resting help your muscles rejuvenate and recover. When you run, your muscles undergo wear and tear. Resting and sleeping help the muscles rebuild themselves bigger and stronger. Sleep for at least 6 to 7 hours, within 2-3 hours of having dinner, and listen to soothing music if that helps you fall asleep.

Jogging regularly will have the following benefits –

  • It improves cardiovascular health.
  • It helps burn calories and aids weight loss.
  • It improves lung health.
  • Boosts stamina and endurance.
  • It improves muscle flexibility.
  • Builds core strength.
  • Strengthens the muscles in your lower body.
  • Keeps stress and anxiety at bay.
  • Lowers depression.
  • It lowers the risk of certain types of cancer.
  • Fights diabetes.


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Click here for Climbing Stairs-

Climbing stairs is a great form of cardio exercise. While climbing stairs, you work against gravity lifting your entire body. This activity strengthens your leg muscles making it a rather strenuous exercise.

Climbing stairs is one of the best exercises when it comes to pure FAT BURN, strengthening the lower body, toning the butt, thighs, calves, losing inches from those love handles and belly, and building great abs. Along with these benefits, it is the immense good it does for your lungs and Cardiovascular System

  •   It is totally free and just about all of us can get access to a set of stairs.
  •   It leverages gravity and the heavier we are, the harder we’re forced to work and the more calories we burn.
  •   It is a relatively intense exercise that quickly increases our heart rate and in doing so can greatly improve our cardiovascular fitness.
  •   It helps strengthen and shape our most common problem areas like calves, thighs, buttocks, and tummy.
  •   It is a very efficient way of burning maximum calories and is great for those of us with limited time to exercise.
  •   It can easily be mixed with other exercises, like walking, skipping, and weight training, to maximize results, and stair climbing workouts are easy to build progression into.
  •   It can be done by almost anyone, regardless of fitness level.
  •   Because it is weight-bearing, it helps build bone strength.
  •   It is low impact and safe for the knees (providing correct technique is used and a preexisting condition doesn’t exist).

The way forward with exercise is quality over quantity. Too many people fix a ‘one-hour’ work out in their mind and if they can’t find time for that’ 1 hour’ they just don’t do it.

Aim for power workouts, 25 to 30 mins max, where you max out your reps, burn those muscles and really get your heart rate up. 35 to 40 minutes should include a great warm-up and an extremely important cooldown.

You can burn more calories walking/running up steps in 30 mins than a 1-hour run or walk, plus it challenges your body.

Start off with a couple of flights, Walk, and run slowly. As you get better, run and then skip 2 steps at a time and run or walk.

In a nutshell –

Burns more calories:

Stair climbing engages your body’s largest muscle groups to repeatedly lift your body weight up, step after step. Thus, using your muscles to carry your own weight is far higher than running as compared.

Maximizes your cardio efforts:

It also raises your heart rate immediately thus maximizing your cardio benefits.

Increases core muscle strength:

Climbing stairs is a great way to amp your core muscle strength.

Tones and sculpts your body:

It also engages every major muscle in your lower body

— glutes, hamstrings, quadriceps, abs, and calves to exercise and thus tones your body better.

Low impact workout:

You don’t have to ideally sweat it out while climbing stairs. Just a few stairs every day will give you a good workout

Safety first:

Never run down the stairs, be confident while running up, take a break when needed.

Start doing this regularly and soon, you will be running up flights of stairs, feeling fitter, younger, stronger, and leaner.

While most of us think of exercise as ‘sport’, the scientific evidence shows it is everyday activities like walking and stair climbing that are most closely associated with improved health.

Stair climbing is recommended by doctors and health authorities worldwide because high-quality studies show:

  • Climbing just eight flights of stairs a day lowers average early mortality risk by 33%
  • Seven minutes of stair climbing a day can halve the risk of heart attack over 10 years
  • Just two minutes extra stair climbing a day is enough to stop average middle-age weight gain

Stair climbing delivers these benefits by improving our cardiovascular fitness. It’s officially classed as a ‘vigorous’ form of exercise and burns more calories per minute than jogging.

 Benefits of Stair climbing –

  1. Improved cardiovascular fitness.
  2. Stronger musculoskeletal system.
  3. Tones thighs.
  4. Tightens buns.
  5. It improves muscle tone.
  6. Promotes weight loss.
  7. Increases good cholesterol
  8. Fights stress.
  9. Aids sleep.

Reduces risk of stroke, cancer, obesity, and type 2diabetes.

Pin by goldinalinalbertinavr on tennis girls aesthetic in 2020 | Tennis clothes, Workout pictures, Fit girl motivation

Click here for Playing Tennis -

Tennis is truly a global sport, played by all ages and backgrounds. The simple art of hitting a ball over a net with a racket has captured the imagination of millions. You needn’t wait until Wimbledon to enjoy the cardio and muscle benefits provided by a regular game of tennis. Getting the body of the world’s prize-winning players requires a lot of work but even the amateur tennis player should reap the fitness rewards.

Tennis is a racket sport that can be played individually against a single opponent (singles) or between two teams of two players each (doubles). Each player uses a tennis racket that is strung with cord to strike a hollow rubber ball covered with felt over or around a net and into the opponent’s court.

Tennis is a unique game that consists of many parts in order to be successful. Tennis for beginners involves the tennis technique, footwork, strategy, mental game, and fitness.

All of these areas of how to play tennis must be mastered in order to achieve good results on the tennis court. For a tennis beginner, how to play better tennis is often a demanding and physically tiring task. But with the proper physical and mental training, how to play tennis for beginners will soon be an inherent skill.

Tennis strengthens a number of muscle groups. Running around the court exercises leg muscles while playing a shot exerts the core and upper body. Your overall muscle workout should be well balanced, although obviously your racket arm will be exercised more than the non-racket one.

Playing tennis is more than a great way to stay active as it’s a brilliant workout for the entire body.

Why should you start playing tennis –

  1. Cardiovascular –
  2. Muscle development –
  3. Tactical – Brain development –
  4. Enhances flexibility, balance, and coordination –
  5. Self-esteem –
  6. Longer life –
  7. Happier Life –
  8. It’s social –
  9. The whole family can participate
  10. Tennis teaches a life lesson
  11. Tennis be anything you want it to be
  12. It’s fun
  13. It develops your mind
  14. Fitness
  15. It’s a sport you can play your whole life
  16. Improves aerobic and anaerobic health
  17. Burns calories and fat
  18. Improves bone health
  19. It’s a great cross-training for other sports
  20. Improves discipline
  21. Boosts mood

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Click here for Dancing -

Dance floors tend to be sweaty places for a reason. All of those shimmies and shakes burn energy like you wouldn’t believe—and come with many other surprising health benefits, too.

Dance is an enjoyable health-promoting physical activity that many people worldwide incorporate into their lifestyles today. This physical activity appeals to some who may not be active and therefore may be another alternative of exercise. Dance for health has become an important factor in the prevention, treatment, and management in several health circumstances. It is not only significant for your physical health but it also contributes to your mental health and subsidizes social communication Dance is an art that is learned from many cultures. Types of dance can entail body movements, expression, and collaboration. Dance and health have been subject to a number of research studies that show dance to be a healthy exercise.

If running is like driving on a freeway, dancing is more like motoring through a busy city, he says. All of that starting, stopping, and changing directions burns a ton of fuel even though you’re not covering a lot of ground. Like other forms of cardio exercise, dancing also seems to have mood and mind benefits. A study found that hip hop dancing improved energy, buoyed mood, and lowered stress in ways similar to aerobic exercise.

Of course, the amount of energy you expend has a lot to do with how hard you’re pushing yourself. A gentle two-step isn’t going to measure up to an intense, hilly run. But torching calories isn’t the only upside to dancing.

Just as trail running and hiking better engage your lower-body joints and muscles than straight-ahead, level-ground locomotion, the up-and-down and side-to-side movements of dance may likewise activate and train many of your body’s little support muscles and tendons.

The psychological benefits are also impressive. For decades, some therapists have prescribed dancing as an effective therapy for those who suffer from social anxiety or fear of public speaking. The idea: if you can loosen up enough to boogie in front of strangers, you’re a lot less likely to feel self-conscious when hanging out or speaking in front of an audience. A researcher suggests that dancing can curb anxiety.

Dancing demands a lot of energy output because it involves “movement in all directions. While running, swimming and other propulsive forms of physical activity use rhythm and momentum to keep you moving, there is a lot of accelerating and decelerating in dancing, which the body is less able to do in an energy-efficient way.

Dancing also seems to encourage social bonding and what psychologists call “self-other merging.” Like chatting with a stranger and finding out you both attended the same school or grew up in the same neighborhood, moving and grooving in rhythm with others lights up brain pathways that blur the barriers your mind erects between yourself and a stranger, and so helps you feel a sense of connection and sameness

Finally, the touch aspect of dancing with a partner may offer some special perks. Touch is the first sense that emerges during infancy, and the more experts examine the benefits of massage, holding hands, and other forms of human-to-human physical contact, the more they find that touching improves well-being and reduces stress and anxiety. Basically, dancing with someone else is like exercise and a hug rolled together.

Following are top ten fitness and health benefits to dance –

      1. Forever Young. Dancing is tremendously beneficial in keeping us young. It retards the aging process immensely. It benefits our heart, cardiovascular system, and increases our lung capacity. Fact: The muscle exertion and breathing rates of dancers performing in one dance competition are equivalent to those of cyclists, swimmers, and an Olympic-level 800-meter runner.
      2. Strong Bones, Lubricated Joints.Dance aids in the prevention and treatment of osteoporosis for men and women. For women during post-menopause, there can be a significant drop in estrogen levels which stops calcium from being absorbed into the bones.  Dancing can also help keep joints lubricated in order to prevent arthritis.
      3. Calorie Blaster. Dance exercises our bodies to allow for increased circulation. It helps us burn those calories away while improving our stamina. It is estimated that dance burns anywhere from 5 to 10 calories per minute depending on speed and intensity. For example, swing and mambo burn more calories than a slow waltz. Check out approximately how many calories you burn while dancing to your own tune:
      4. Better Blood. New research has discovered that it is necessary to measure both good and bad cholesterol levels when determining our health. Dancing aids in lipid control, which raises our HDL (good cholesterol), and lowers our LDL (bad cholesterol). Dancing is also great for diabetics because it aids in blood sugar control.
      5. Mental Mastery. Dance improves our memory by making us recall steps, routines, and dance patterns making it a great mental exercise for our brains. The big benefit is that increasing mental exercise keeps your mind young, quick, alert, and open.
      6. It’s All About Balance. Balancing yourself in one position may be easy, but balancing in the numerous types of positions involved in dancing is much more difficult. Dancers have mastered the ability to balance themselves in a number of positions. This strengthens our stabilizer muscles while protecting our core and keeping us less prone to injury in our daily lives. Dancing also aids in co-ordination and helps strengthen our reflexes. It is a great way to keep our Central Nervous System and Peripheral Nervous System in tip-top shape by improving the connection of our bodies to our minds.
      7. Socially Satisfying. Dancing is recreational and entertaining. It creates a social life for us while affording us the opportunity to make new friends. Friends help us grow, make us laugh, and support us as we learn.
      8. Culturally Diverse. Dancing has no cultural barriers. People from all parts of the world, with different ideologies, meet on the dance floor. Cultural interaction improves our health by expanding our minds and sharing our spirit!
      9. Groomed to Perfection. Dancing is not only fun and romantic, but it helps promote good grooming because everybody wants to look his or her best while they dance. Good grooming keeps us healthy by keeping us high on hygiene.
      10. A Happy Self. Dance elevates our mood by raising our endorphin levels. This is what allows us to heal stress and depression – two of our immune system’s biggest enemies! It helps us establish our self-confidence and self-discipline. It improves the harmony between our mind and body, giving us a sense of well-being. 


Click here for Cycling -

Cycling boosts your brainpower, relationship, health, and happiness.

To be fit and healthy you need to be physically active. Regular physical activity can help protect you from serious diseases such as obesity, heart disease, cancer, mental illness, diabetes, and arthritis. Riding your bicycle regularly is one of the best ways to reduce your risk of health problems associated with a sedentary lifestyle.

Cycling is a healthy, low-impact exercise that can be enjoyed by people of all ages, from young children to older adults. It is also fun, cheap, and good for the environment.

Riding to work or the shops is one of the most time-efficient ways to combine regular exercise with your everyday routine. An estimated one billion people ride bicycles every day – for transport, recreation, and sport.

Cycling for health and fitness –

It only takes two to four hours a week to achieve a general improvement to your health. Cycling is:

  • Low impact – it causes less strain and injuries than most other forms of exercise.
  • A good muscle workout– cycling uses all of the major muscle groups as you pedal.
  • Easy – unlike some other sports, cycling does not require high levels of physical skill. Most people know how to ride a bike and, once you learn, you don’t forget.
  • Good for strength and stamina– cycling increases stamina, strength, and aerobic fitness.
  • As intense as you want– cycling can be done at very low intensity, to begin with, if recovering from injury or illness, but can be built up to a demanding physical workout.
  • A fun way to get fit– the adventure and buzz you get from coasting down hills and outdoors meaning you are more likely to continue to cycle regularly, compared to other physical activities that keep you indoors or require special times or places.
  • Time-efficient – as a mode of transport, cycling replaces sedentary (sitting) time spent driving motor vehicles or using trams, trains, or buses with healthy exercise.

 Health benefits of regular cycling –

Cycling is mainly an aerobic activity, which means that your heart, blood vessels, and lungs all get a workout. You will breathe deeper, perspire, and experience increased body temperature, which will improve your overall fitness level.

The health benefits of regular cycling include:

  • increased cardiovascular fitness
  • increased muscle strength and flexibility
  • improved joint mobility
  • decreased stress levels
  • improved posture and coordination
  • strengthened bones
  • decreased body fat levels
  • prevention or management of disease
  • reduced anxiety and depression.

Benefits of cycling –

  1. You will get there faster
  2. You’ll have sound and deep sleep
  3. You’ll look younger
  4. Boost your bowels
  5. Increases your brain power
  6. Beats illness
  7. Live longer
  8. Cycling improves your sex life
  9. Heal your heart
  10. Cycle away from the big C ( Cancer )
  11. Loose weight
  12. Avoid pollution
  13. Enjoy healthy family time
  14. Make creative breakthroughs
  15. You can get fit without trying too hard
  16. Boost your bellows
  17. Burn more fat
  18. You are developing a positive addiction
  19. Make friends and stay healthy
  20. Saving Planet


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Click here for Yardwork like raking, digging and gardening -

Gardening has been shown to improve health, especially for those who start earlier in life. Spending time outdoors, deepening connection with nature, and enjoying the rewards of your work are all reasons to get out into the garden. But did you know that it comes with the added benefit of cardio? Shoulder workouts? Squats? Here’s how gardening this spring can get you ready for a healthy, active summer.

The benefits of yard work aren’t limited to the body alone. Spending time outside can help calm your mind and allow you to de-stress from the ever crazy world of work, school, cleaning, and technology. Being able to let your mind go while raking or just focusing on the sound of birds chattering while weeding and prepping your garden beds is a great way to give yourself the space to think deeply. It allows you to feel more productive while also connecting you to the Earth, a feeling that just about anyone is grateful for nowadays.

As soon as Spring springs, which for most of us means it’s time to get outside and get those gardens in tip-top shape! If you find it hard to get motivated you’ll be happy to know that things like digging, raking, hauling, and pruning all support you leading a healthy active lifestyle. There is sometimes a misconception that you must be in a fitness center, wearing athletic clothing and dripping with sweat to be physically active. Truth is, getting outside in the fresh air and doing some yard work or doing chores around the house provides a variety of health benefits and you don’t need special clothes.

The average person can burn more than 200 calories per hour doing yard work. Here’s how.

  • Rake — Raking is even better exercise than sweeping, particularly after mowing your lawn. You’ll burn up to 300 calories in an hour and leave your lawn looking spectacular.
  • Dig — Digging is an amazing exercise! It works your back, arms, shoulders, core, and leg muscles, and it will have you breathing hard in no time. Whether you’re digging a new row for planting crops or turning over soil, it’s a great way to get in shape.
  • Hoe — Hoeing is much harder and more tiring than it looks, especially if there is a lot of very rocky ground. Spend a few minutes turning over the topsoil to work up a sweat.
  • Squat while you weed — Most of us like to sit on a chair on kneeling on the ground while we weed, but you can use your weeding time as a chance for a leg workout and to work on mobility. Squat as you weed, and hold the position until your legs burn. Resist the urge to sit or kneel, and you’ll work your leg muscles beautifully.
  • Build something — Building uses our brains and our brawn. Whether it’s a wall, chicken coop, or maybe even a new firepit, the building is a great and productive way to exercise.
  • Push the lawnmower — No more riding mower for you! Get out that old push mower, and be ready for a great workout!
  • Clean up — Load up that wheelbarrow and start carting. Hauling a wheelbarrow works your core, your forearms, your arms, your shoulders, and your back, giving you an excellent upper body workout as you leave your garden nice and clean.

Talk about killing two birds with one stone! You’ll have a spotless yard and be feeling like a million bucks. Well, after a good stretch, anyway. Now kick back and enjoy the fruits of your labor.

Yard work and gardening can provide you with a strong sense of accomplishment. If you don’t have a garden, offer to help a neighbor or join a community garden. Don’t forget to put on your sunhat, kick back, relax, and admire the fruits (and vegetables!) of your labor.

Health benefits of doing yard work –

  1. Cardiovascular exercise: One of the favorite benefits of doing yard work is that it is a great cardiovascular exercise. Yard work is a great way to increase oxygen flow to the heart, aids in arterial flow, reduces blood pressure and stress, and gets your heart rate going to give you quite a workout! Just be sure to keep some water on hand and stay hydrated!
  2. Involves your entire body: Yard work is not an isometric movement like lifting weights that works one or a few muscles. Yard work involves your entire body, which means you get a total body workout and develop more strength and fitness overall.
  3. Prevents aging: The more active you are throughout your life, the better. Yard work is a fabulous way to stay active and helps keep aging at bay. It also involves critical thinking skills, which keeps the brain young as well.
  4. Lowers Depression: To prevent depression as you age, it’s important to have friends, stay active, and have hobbies. Consider doing more yard work. Not only does it keep you active, but because you’re out in nature, your stress hormones naturally decrease and depression tends to subside. Also, since you are outside, you’re exposed to natural sources of Vitamin D through the sunlight, which is the best form of antidepressant medicine you can get from nature. Just be sure to wear a bit of sunscreen to prevent skin cancer scares.
  5. Improves flexibility: Along with aiding an improved cardiovascular system, yard work also improves your entire sense of flexibility. Because you’re using your whole body, the muscles and joints are fluid and moving in all types of directions, which increases your ability to prevent muscle pain, inflammation, and static muscles from inactivity.
  6. Therapy: Again, yard work is a time to be by yourself and have some time to engage in activity in nature. Since you’re bettering the way your yard looks, you’ll also get a sense of accomplishment from yard work. All these factors combined make yard work an excellent form of therapy. It isn’t just good for your yard, but also wonderful for you!
  7. Self-taught: Perhaps one of the coolest things about yard work, is many people teach themselves and actually learn by doing. Nature just kind of has a way of showing you what to do and what needs to be done. If you need a little help getting started, check out some tutorials online as well, or just read some articles. Or, just get out in your yard and see what you can do. If nothing else, pulling weeds and watering is a great place to start!
  8. Supply of Vitamin D: Doing yard work can also reduce arthritis pain by helping with the supply of vitamin D in the body.  Studies have shown that working outside in the sun helps to increase the amount of vitamin D in the body.  The ultraviolet light from the sun breaks down some of the precursors of vitamin D to a form that is usable by the body.  Vitamin D helps build strong bones and joints which helps reduce arthritis pain. One of the best things about doing yard work is instant gratification.  When the task is finished, the accomplishment is visually appealing.  The worker can look back over the job well done and see a lawn free of leaves, a bed free of weeds, or beautiful looking flowerbed free of sticks and twigs.

There is a great sense of pride and self-confidence in seeing the immediate impact of a job well done.  And for a time, short though it may be, the stress of everyday life is forgotten.  So when stress is taking over and a relief valve is needed, find something to do in the yard and let the stress melt away while building strong bones and fighting arthritis at the same time.


Click here for Swimming -

It’s a full-body workout –

Why is swimming good for you? One of the key reasons is that it’s a total-body workout. Swimming engages your entire body and builds muscle all over, from your torso to your thighs. Each stroke works out a different set of muscles, but no matter which stroke you’re using, the act of pulling your body through the water engages almost all your muscle groups.

Swimming has been called the perfect exercise. After all, you can get all of the benefits of an aerobic workout without any damaging impact on joints, and it can be done by both the very old and the very young.

It is utilized by athletes to stay strong and keep fit when recovering from injury, and there is no fancy equipment needed—just you and the deep blue. Swimming has many more benefits that those obvious advantages are seen on the surface; its improvements to overall health go much deeper.

Swimming is an exercise for people of all ages. It can be easy and inexpensive, and a person can go at their own pace. Swimming helps a person to get or stay in shape, but the benefits also extend to mental health.

People who are 19 to 64 years old should get 150 minutes of moderate aerobic activity each week. Younger children should be physically active as well.

It is important to incorporate strength training exercises into any routine, to keep muscles strong and flexible. As health permits, this should be continued for as long as possible throughout life.

Swimming engages almost every major muscle group, requiring a person to use their arms, legs, torso, and stomach.

Swimming also:

  • increases the heart rate without putting stress on the body
  • improves strength
  • tones muscles
  • enhances fitness
  • helps to manage weight
  • It requires minimal gear! You can work out with only a swimsuit and goggles!

Why swimming is good for you –

Every type of exercise has its selling points. But swimming is unlike any other aerobic workout in a few important ways.

First, the fact that you’re submerged in water means your bones and muscles are somewhat unshackled from the constraints of gravity.

This makes swimming the ideal exercise for people with osteoarthritis, for whom weight-bearing exercise can be excruciatingly painful. According to the research of people with the condition, swimming decreases arterial stiffness, a risk factor for heart trouble. More of his research has linked swim training with lower blood pressure among people with hypertension. The coolness and buoyancy of water are also appealing to people who are overweight or obese, for whom load-bearing aerobic exercises like running may be too hot or uncomfortable.

But don’t be fooled; your body is working hard when you’re in the pool. Water is denser than air, so moving through H2O puts more external pressure on your limbs than out-of-water training, studies have shown. Even better, that pressure is uniformly distributed. It doesn’t collect in your knees, hips, or the other places that bear most of the burden when you exercise with gravity sitting on your shoulders.

How you breathe during a swimming workout is another big differentiator. During a run or bike ride, your breath tends to be shallow and you exhale forcefully. It’s the other way around with swimming. You breathe in quickly and deeply, and then let the air trickle out.

Because your head is underwater when you swim, these breathing adjustments are vital, and they may improve the strength of your respiratory muscles. This kind of breathing keeps the lung alveoli—the millions of little balloon-like structures that inflate and deflate as your breath—from collapsing and sticking together.

Plus, who wouldn’t want a swimmer’s body? Swimming fires up more of your body’s major muscle groups than other forms of cardio exercise. If you think about running or biking, you’re mostly using your lower body.

Swimming not only engages your legs, but also recruits your upper body and core—especially your lats, the muscles of your middle back, and triceps, the backs of your upper arms. You look at pictures of swimmers, and you see how the upper body development is really tremendous.

Finally, your back benefits. Working out in a horizontal pose—as opposed to the upright position your body assumes during other forms of aerobic exercise—may be an ideal way to counteract all the time you spend hunched over a desk or steering wheel.

There’s no hard impact on your back like there is with running, and instead of being bent forward as you would be on a bike, your back tends to be arched slightly in the opposite direction. That may help improve your posture and prevent the back injuries and pain that stem from long stretches of sedentary time.

The exercise is also linked to many of the same life-extending, heart-saving, mood-lifting benefits associated with other forms of aerobic exercise. And it’s fun, which matters. People tend to enjoy swimming more than running or bike-riding. While about half of people who try a new exercise program give up within a few months, people who take up swimming are more likely to stick with it.

If you’re sold on swimming, starting slowly. Don’t try to do too much too early, and focus on proper technique. Consider enlisting the help of an instructor if you didn’t have any formal coaching as a kid. If you’re not used to swimming, it can be hard to relax in the water. Being nervous and tight may limit the sport’s benefits.

Start off with 30-minute sessions three times a week, and don’t forget to take frequent breaks. “You want to ease into it and build up, just like a running program.

Take a deep breath and dive into benefits of swimming –

  1. Swimming improves muscle definition and strength: Swimmers gain muscle strength throughout the entire body. Where runners see muscle build in their legs, swimmers utilize more muscle groups to move through the water. While the legs kick, the arms pull. As the back reaches and rotates, the stomach tightens to power the legs and stabilize the core, making swimming one of the best aerobic exercises to give you a total body workout.
  2. Swimming builds up bone mass: For years, researchers scoffed at the idea that swimming affected bone mass. While more studies are needed, new findings show that previous research dismissing swimming’s bone benefits may need to be revisited.
  3. Swimming helps you stay flexible: Swimming requires you to reach, stretch, twist, and pull your way through the water. Your ankles become fins and are stretched with each kick as you push off against the liquid pressure. This doesn’t mean you shouldn’t still stretch on your own, but repetitive stretching found in your various strokes also helps with flexibility.
  4. Swimming reduces inflammation: While swimming’s cardiovascular benefits of strengthening the heart muscle are common knowledge, research also indicates aerobic activities, such as swimming, reduce inflammation that leads to atherosclerosis build-up in the heart.

Reducing system-wide inflammation leads to lessened disease progression in many other areas as well, so expect to hear of more benefits as the research progresses.

  1. Swimming holds its own for calories burned: Everyone knows that swimming is a great way to burn calories, but most don’t realize it can be just as efficient as jumping on the treadmill. Depending on the stroke you choose and your intensity, swimming can burn equal or greater calories than running.

Additionally, you don’t have to worry about sweat in your eyes. For example: for 10 minutes of swimming you burn 60 calories with the breaststroke, 80 calories with the backstroke, 100 calories with freestyle, and an impressive 150 with the butterfly stroke.

For perspective, running a 10-minute mile burns around 100 calories. Therefore, a strong 30-min butterfly speed session can burn 150 more calories than running a 5K in the same time frame.

  1. Swimming is safe and suitable for people with preexisting health conditions :

Asthma – The humid environment of the swimming pool may make it a good choice for those with asthma, while the breathing exercises associated with swimming can help to expand lung capacity and give people with asthma more control over their breathing.

Arthritis – As a zero-impact sport, swimming can be great for arthritis sufferers. It stretches your muscles, improves your posture, and has a soothing effect on your body.

Multiple sclerosis (MS) – Because swimming keeps your limbs buoyant, it can be beneficial for those suffering from MS.

  1. Swimming lowers stress and depression: Love that natural endorphin kick? While many talks about a runner’s high, swimming can bring about all those feel-good emotions too.

In addition to the happy hormones, you also can feel a relaxation response similar to yoga. As I mentioned previously, swimming stretches your body constantly. Combine this with the deep rhythmic breathing, and you can experience a relaxation rush that’s very unique to the sport.

Swimming is also calming and meditative, as the sound of your breathing and the water rushing by helps you focus inward and drown out all other distractions. This lowers stress and depression naturally.

Research also shows that swimming can reverse damage to the brain from stress through a process called hippocampal neurogenesis. So, if you feel like you’re drowning emotionally, jumping in an actual body of water may be exactly what you need to find your feel-good feet again.

  1. Salt-water swimming can be a beauty treatment for skin: If you switch from pool swimming to open water workouts in the ocean, you will notice a vast improvement in your skin over time.

Swimming regularly in saltwater helps the skin retain moisture and detoxify to promote new cell growth. You will be surprised how smooth and healthy your skin feels after an invigorating ocean swim.

  1. Swimming can make you smarter: Of course, all exercise is great for the mind, but can swimming actually make you smarter?

The research concluded that kids who regularly participated in swimming were able to master language development, fine motor skills, confidence, and physical development sooner than the control group.

Swimming may also help with math skills, as swimmers regularly calculate the meters swum in sets or interval drills to put their adding and subtraction skills to work.

  1. Swimming may just lengthen your life: While all exercise can produce greater health and longevity, studies point to swimming as one of the best choices for doing so. Researchers concluded that those who swam had a 50 percent lower death rate than runners, walkers, or men who didn’t exercise.
  2. Swimming is a cardiovascular workout: Aside from the vanity aspect—the V-shape swimmer physique with a small waist and broad shoulders are often reported to be one of the most attractive body shapes around—swimming is also a rigorous workout for your cardiovascular system, building strength and endurance, toning muscles, and raising your heart rate without placing extra stress on your body. It also reduces inflammation, boosts lung capacity, improves the strength of your respiratory muscles, and lowers blood pressure.
  3. Swimming rarely causes injury: While running can have a negative impact on your bones and joints, swimming is completely non-weight-bearing (because the water supports your body weight), giving you the opportunity to work out without stressing your joints. There’s certainly some room for debate when it comes to the debilitating effects of running, but it’s also true that the low-impact nature of swimming makes it much less likely to cause injuries.
  4. Swimming improves your sleep: Swimming (like other aerobic exercises) can help people get a good night’s sleep. According to the National Sleep Foundation, exercise has a compelling link to quality of sleep, and intense activities like swimming can even help people to fall asleep faster.
  5. Swimming is suitable for all ages and fitness levels: Some types of exercise may be challenging for people who are new or feel very unfit.

However, swimming allows a person to go at their own pace, and it can be inviting for newcomers. A person can learn to swim at a very young age, and most swimming pools have a designated area for beginners and people who prefer to swim slowly.

  1. A great skill to have: The benefits of learning to swim safely and confidently can extend beyond mental and physical fitness. In some cases, it may even be lifesaving.
  2. Swimming is good for people with injuries: Having an injury or conditions, such as arthritis, can make it difficult to do high-impact exercise.

Because water gently supports the muscles, swimming is preferred by many who are unable to take part in high-impact, high-resistance exercises.

17. Swimming is good for people with disabilities: A physical disability, such as paraplegia, can limit workout options.

Because water provides resistance and support, many people find that swimming is an ideal option. Because swimming can boost confidence and improve social skills, it may benefit people with mental disabilities.

  1. Swimming is safe during pregnancy: Swimming is a recommended form of exercise for pregnant people.

Added weight can cause joint and muscle pain during pregnancy.

Swimming is especially popular with pregnant people because the water can support this weight. This helps to feel more comfortable while staying fit. It is always a good idea to consult a doctor when undertaking a new form of activity during pregnancy.

  1. Variety and fun: People tend to get bored with repetitive exercise, but there are many ways to keep swimming interesting.

There are several strokes to master and flotation aids to try. Also, classes in water aerobics and polo, as well as racing and diving, can help to add variety.

  1. Swimming Boosts mood: Exercise releases endorphins, which improve the mood. Swimming may also boost confidence and social skills, which can impact a person’s self-esteem.
  2. Swimming is accessible and affordable: Many towns and cities offer public pools with discounted rates. Some offer free access at certain times or free swimming lessons.

Swimming in a lake or ocean may be an attractive option. Always take safety precautions, such as ensuring supervision, when swimming in open waters.

  1. Swimming improves social well being: Swimming is very much a social sport. Swimmers of all ages can take classes together, train together, or work with a coach in the pool. Even if you have a pool at home, it is where you gather with your friends and family.

A study revealed exercising and socializing together leads to improved mental health. Participants in the study had lower levels of anxiety and depression than their peers did.

  1. Swimming teaches goal orientation: Swimmers become goal-oriented in their personal and professional lives. Swimming gives kids and adults something to strive for. Whether it is kicking a kickboard across the pool, improving a lap time, or recovering from an injury with water rehabilitation, setting goals and achieving them is the key. The skills swimmers learn in the pool to realize and achieve such goals are skills that can and will be used out of the pool as well.
  2. Kids who swim become active adults: Swimming is an important activity to help combat the childhood obesity rates, and it is fun too. Swimming has all three elements of physical activity recommended to keep kids healthy: endurance, strength, and flexibility. Swimming provides kids with the tools, skills, and dedication to maintain healthier lives as adults.
  3. Swimming teaches team-building skills: Swimmers on teams or in swim classes have better team-building skills. Swimmers learn to work together, to encourage each other, to communicate, and to become leaders. All of these skills translate into effective leaders in adulthood.

Team-building skills encourage collaboration, goal orientation, inspiration, strategy development, and coordination, which all result in successful careers and professional relationships.

  1. Swimming burns more calories than jogging: When you compare swimming to running, you can burn more calories swimming laps around the pool than you can be running laps for an hour. One hour of vigorous lap swimming can burn as much as 715 calories. The same amount of time running at 5 mph burns only 606 calories.
  2. Swimmers are more confident: Swimming is a confidence-building sport. Early evidence revealed that young swimmers are more confident than their non-swimming peers. This is also true for competitive and non-competitive adult swimmers. Swimming teaches confidence in the pool and in the open water, which translates to confidence on land as well.

Myths about swimming –

Myth #1 – Swimming makes your taller: Although people point to the fact that professional swimmers, like professional basketball players, are tall, this doesn’t mean that the act of swimming is an effective way of boosting growth. Professional swimmers are essentially self-selected through their height. Does swimming make you taller? No, it’s a correlation, not causation.

Myth #2 – Swimming after eating causes cramps – One of the most persistent myths around swimming is the idea that you need to wait for about an hour after eating to go for a dip. This is supposed because the digestive process diverts the circulation of blood away from your muscles. Although this is true, it’s not enough to stop your muscles from performing properly, and there has never been a documented case of drowning because of a full stomach.


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Click here for Rowing -

Rowing is a diverse sport offering different types of rowing opportunities, both on and off the water. You might be giving it a go for health reasons or perhaps to try something new and be more adventurous with your exercise routine. Then there are those who love the thrill of competing. Rowing can provide you with all of these opportunities.

Rowing provides many different forms of adventure, whether it is a long endurance session exploring new waterways that you would never be able to experience by land, or being hit by large waves as you try coastal rowing. There is certainly plenty to satisfy the curious or daring.

Whatever form of rowing you try, it is a great way to stay physically active or develop your fitness even further. Rowing works nearly all of the muscles in your body so it is a very efficient work-out; It can be one of the most physically demanding sports… if that’s what you want out of it!

If you decide to take up rowing competitively you might want to know the types of training that you will be doing to make you strong, get you fit, and prevent injury, under the guidance of your coach.

Rowers generally do a combination of land and water training. Land training could include anything from sessions on the indoor rowing machines to circuit training (sometimes using weights depending on your experience) and core stability. Benefits include the improvement of strength and endurance and preparation for your water sessions.

Water sessions might cover technical skills and drills or rowing for extended periods of time, again depending on your level of ability.

Aside from feeling good in yourself, there is plenty of scientific evidence demonstrating that regular physical exercise lowers the risk of many diseases and improves your health. Benefits to your health have been shown to come from as little as 30 minutes of aerobic exercise three times per week, so why not improve your health whilst doing something you will love?

There are three main components to health-related fitness, and two of these ‘body composition’ and ‘cardio-respiratory’ fitness are the major factors in preventing illness and disease. Regular rowing can increase your fitness in these areas.

Body Composition describes the percentage of fat, bone, muscle, and more in your body (fat mass and fat-free mass). It is possible to have your body fat measured and this gives a good indication as to whether you need to lose or gain weight (other factors must also be considered).

Cardio-respiratory exercise enhances your lung’s ability to provide oxygen to the blood and the heart and thus to the rest of your body. A lack of cardio-respiratory fitness is closely linked to heart disease. The good news is that cardio-respiratory fitness can be improved very quickly and without being too time-consuming. Rowing is an excellent way to improve cardio-respiratory fitness and give yourself a major health boost.

The rowing machine, also known as rower and ergometer, is the newest trend in the fitness world. And it has rocked the fitness world with its calorie-incinerating benefits. Fitness experts claim that using a rowing machine burns approximately 10-15% more calories than running or cycling!

WHY Rowing?

It’s one of the more calming sports to do, especially in the early mornings when the water is calm and the setting is peaceful. Rowing is an excellent form of exercise, not only because it is good for your health, but also because it can be done solo or as a team to build teamwork.

There is something both relaxing and motivating about being on the water. Once you learn the proper technique, rowing can offer a tremendous amount of physical health benefits, including increased power and strength.

But even if you don’t have access to water and a boat, your local gym has rowing machines (ergometer) that simulate the same movement and resistance as being on the water.

Surprising Health benefits of rowing –

  • Promotes healthy body composition: Rowing can help maintain a healthy balance of fat mass and fat-free mass in your body. If an analysis of your body composition indicates that your body fat is high, rowing can be a good way to burn off fat, as it is predominantly an aerobic sport. In fact, you can easily burn up to 600 calories per hour.
  • Enhances cardio-respiratory system: Rowing enhances your lung’s ability to provide oxygen to the blood, heart, and the rest of your body. A lack of cardio-respiratory fitness is closely linked to heart disease. The good news is that improving your aerobic fitness can be done in short intervals, so it does not take too much time out of your day. All you need is 30 minutes of steady-state exercise – or 10 minutes of high-intensity intervals – in the boat or on the rowing machine.
  • Offers low impact exercise with high results: Both competitive and recreational rowing are unique in comparison to most sports because they exercise all of your major muscle groups. Everything from your legs, back, and arms are engaged while rowing. In addition, rowing is a low-impact sport. When executed properly, the rowing stroke is a fairly safe motion, providing little room for the serious injury often found in contact and high-impact sports.
  • Promotes weight loss: Competitive rowers expended almost twice the number of calories on a 2,000-meter course as a runner in a 3,000-meter steeplechase. However, since rowing is low impact, you will not experience the same wear and tear on your body and joints as you would if you were a runner. Plus, you build strength in your upper body and core.
  • Helps the heart: Cardiovascular training involves any activity that requires the use of the large muscle groups of the body in a regular and uninterrupted manner. Rowing is one of the few non-weight bearing sports that exercises all the major muscle groups.
  • Builds muscle strength: The primary muscles that rowers work are the quadriceps, the large muscles in front of your thighs. These muscles are necessary for extending the knee, and they also serve as hip flexors, which allow you to make powerful leg movements. As your quadriceps become stronger, activities, and exercises such as walking, jogging, lunges, and squats can be done more efficiently and with greater strength.
  • Reduces stress: The consistent and rhythmic activity associated with rowing, combined with being outdoors on the water, has an unparalleled impact on reducing stress.
  • Stabilizes the body: Rowing in a boat requires the stabilizer and neutralizer muscles to fire up. Those same muscles might help to avoid a fall or help keep you from hurting your back when lifting a child or a heavy box awkwardly. Your core, or trunk, becomes stronger and better prepared to handle off-balanced movement.
  • Improves muscle and joint mobility: Rowing conditions many different muscles and joints without straining them, making this exercise ideal for those with arthritis or osteoporosis. The muscles and joints experience a wide range of movements during rowing, which will eventually minimize stiffness and increase flexibility. If you live a sedentary lifestyle or become stiff after long periods of inactivity, loosen your muscles and joints by rowing at a moderate pace for 20 to 30 minutes.
  • Offers a full-body exercise: A rowing machine works the lower and middle back, hamstrings, calves, gluteal muscles, and biceps. Rowing works more body parts than most cardiovascular machines, and it provides a low-impact exercise that people of various fitness levels can complete comfortably.

Rowing machine exercises :

Great for weight loss, toning and building muscles, and increasing stamina, this machine is a fitness game-changer. Rowers work out several major muscle groups and will help you develop both your upper and lower body. Most importantly, using a rowing machine gets your heart pumping and lungs working, providing a serious aerobic workout

No matter what your age is, a fitness plan that includes cardio (or aerobic exercise) is an important contributor to your overall health. The benefits of regular aerobic exercise include weight loss, increased stamina, and a stronger immune system. Endorphins released while you work out can also help improve your mood and sleep quality.

Because it requires the use of so many major muscle groups, a rowing machine is an effective way to raise your heart rate and increase your oxygen intake for an effective cardio workout. The adjustable resistance on most rowers lets you easily work up to your target heart rate as well as slow back down to your resting rate.

Although regular rowing is challenging in itself, there are a few variations that you can do to up the challenge and make the workout even more intensive. Make sure to get a good warm-up before going all out with rowing!

  1. Simple rowing – Most people shy away from the rowing machine because they don’t know how to use it. It is important to get the technique right; otherwise, it can result in injuries. The simple basic rowing exercise consists of 3 positions:

(a) The Catch: Sit on the rower and bending your knees, put your feet in the hold. After that extend your arms and grab the handle firmly in your hands. Make sure your back is not hunched and your abs are tight.
(b) The Drive: Push with your legs, straightening them until they are completely unbent and pulling the handle with your extended arms at the same time.
(c) The Finish: After you have straightened your legs completely, lean back making a 45 degrees angle. Keep your arms extended. Then reverse the technique to the original position.

  1. Power Curls: Power curls are great for your biceps. It also challenges the core more because you do your curls while holding the Finish pose.
  • Do the simple rowing 3 times and hold the last one in the Finish position.
  • Now, bending your elbows bring the handle towards your chin and uncurl.
  • Do 4 curls while holding the Finish position.
  • Repeat the whole exercise 5-8 times.
  1. Side rows: Side curls not only work on arm muscles but also help in cinching that waistline. This variation also increases the pressure on the chest.
  • Get into the Catch position. Make sure your back is erect.
  • Now push while straightening your legs.
  • At the same time pull the handles with your arms to your left side and lean back.
  • Do the left side 8 times and then repeat for the other side.
  1. Sprints or extreme rowing: This variation is used to increase the cardio effect of the exercise. Sprints or extreme rowing lessens the intensity on the resistance aspect while increasing the speed of rowing. This results in a greater aerobic activity leading to extra calories burnt.
  • In this exercise, you do the regular rowing, but the difference is you do not take the handle all the way back. Increase the speed of rowing while stopping in the Drive position.
  • Do as many as you can in 1 min.
  • To intensify the exercise, you can increase the time period and the speed of rowing.
  1. Long-distance: This variation emphasizes the strength training aspect of rowing by increasing the resistance and lowering the cardio activity rate.
  • In this variation, do the simple rowing but at a slower pace.
  • Reaching the Finish position, bend your elbows and pull the handle back towards you. Lean back as much as you can while pulling the handle. Do not hunch your back.
  1. Simple rowing with calisthenics: This is not much of a variation but a workout. The change in this exercise is that we alternate rowing with calisthenics exercises.
  • Do one set of rowing (12 times) or row for 1 min.
  • Then do 8 alternate walking lunges.
  • Again do a set of rowing. Then do 8 squats.
  • Do another set of rowing and do plank twists.
  1. Weight loss: Regular workouts on a rower can help you burn calories, tone muscles, and give you increased energy. A rowing machine workout burns an average of 600 calories an hour. That’s more efficient than many other home gym machines on the market. Combined with eating a healthy, balanced diet, using a rowing machine consistently is a great way to help you achieve your fitness goals.
  2. Upper-body workout: As you might expect, rowing machines provide a stellar upper-body workout. Rowers exercise the rhomboids in the shoulders, trapezii in the upper back, and lats in the lower back. The benefits of a stronger back and shoulders include improved posture as well as a reduction in back pain. In addition to your backside, rowing machines also provide a nice workout for your biceps, pecs, and abs, which helps you develop a stronger core. Because you need to maintain a strong grip on the oars, you’ll also develop stronger hands and wrists, which is a big plus for anyone who enjoys activities such as climbing or yoga.
  3. Lower-body workout: Perhaps one of the best rowing machine benefits is the workout they give the lower body. In fact, rowing enthusiasts consider rowing primarily a lower-body workout. The main leg muscles involved are the quads in the upper front of the thighs, however, the calves and glutes (buttocks) also feel the burn. Building strong legs and glutes will help you look amazing and working out the lower body actually burns calories at a faster rate. In addition to improved muscle strength and tone, resistance training on a row machine is a great way to maintain flexibility and balance.
  4. Low-impact cardio: For those who are overweight or have existing joint problems, high-impact workouts may carry more risks than benefits. A rowing machine is a great alternative for those who are unable to perform weight-bearing exercises, such as running, hiking, walking, and yoga. The motion of rowing is natural and low impact, putting minimal stress on the joints. Like stationary bikes, rowers are great for injury prevention and are also an excellent way to strengthen and condition the knees after surgery. While the back strain is a concern, you can minimize your risk by using correct rowing form. Good rowing posture lets your legs do the work, taking the pressure off your back.
  5. Increased endurance: If you feel like your get-up-and-go has got-up-and-went, chances are you may not be getting enough physical activity. Rowing machine workouts may feel exhausting at first, but the long-term benefits of regular exercise will increase your endurance and give you more energy. Because rowing exercise is cardiovascular and works out all your major muscle groups, it’s a step above many other types of workout equipment. With repeated use, you will gain increased stamina and boost your metabolism. More energy means more drive to do the things you love!
  6. Convenient: Just because you don’t live on the water with a rowing boat sitting at the dock doesn’t mean you can’t enjoy the same physical benefits from rowing. You can purchase an affordable rower to use in the comfort and convenience of your own home. Sometimes getting motivated to work out is more challenging than the exercise itself. Uncomplicated and accessible workouts, like rowing, are much more appealing. It’s also great because you can recruit a workout buddy to join you for added encouragement.
  7. Affordable: While it’s not hard to spend a pretty penny on high-end rowers, you can find many basic machines that won’t break the bank. You don’t have to sacrifice quality on your rowing machine to save a buck, as there are numerous models with extensive features. You may have access to a rower at your gym, but if rowing is your main form of exercise, you can save money in the long run.
  8. Easy to use: If you’re just beginning your journey to get in shape, the maze of complicated workout machines at the gym might have your head spinning. Don’t worry! Exercising on a rowing machine is relatively simple to learn and ideal for all ages and abilities. It’s important to make sure you use the proper rowing technique when you exercise. It will help to both maximize your workout and minimize the potential for injury. Your feet should be securely fastened in the stirrups with your shins close to a 90-degree angle to the floor. It’s best to keep your back straight, your core engaged, and to row in a smooth, fluid motion. You’ll get the hang of it in no time!
  9. It’s fun: If exercising is something you dread, it is a lot harder to motivate yourself to do it. Making a fitness plan that you enjoy is your key to success. Because rowing works out your entire body, it’s easier to stay engaged while doing it. Plus, you can challenge yourself by increasing the resistance as you become a more seasoned rower. Crank up the speakers and row to the beat of your favorite tracks, put your favorite show on the TV, or recruit a workout buddy for extra encouragement. Once you become a pro, you’ll be feeling so good that hopping on your rowing machine will be a treat!

The rowing machine is a great way to get into shape and burn calories. But it is important to make sure your technique and posture are good. It is advised to gradually get used to the machine with slow simple rowing. Try the variations once you get the hang of it.

Another important thing to keep in mind while rowing is the breathing technique. Inhale while in the Catch position, exhale with force when you pull the handle, inhale when getting back into the original position.

Always end a rowing workout with a good stretching session.

So, when you have got only 30 minutes to work out or are not in the mood to do anything complicated, just hop on to an inside rower. It will blast those pounds and get rid of those extra inches. And a bonus? Rowing is real fun!

Reasons to hop on a rowing machine –

  1. Rowing is an effective aerobic exercise. Its cardiovascular benefits keep the heart and lungs healthy.
  2. You get a total body workout with the rowing machine. Rowing works on all the major muscle groups. It is one of those few exercises, which work on both the upper and lower body.
  3. Only a few exercises burn calories the way rowing machine does. The rowing machine is effective for weight loss as the exercise provides both strength training and cardio workout. Yes! It burns fat and builds muscles at the same time!
  4. It is beneficial for endurance training.
  5. Vigorous rowing engages all the major muscles in the body and tones and strengthens them.
  6. It provides a broader range of motion.
  7. Rowing machine provides greater resistance than cycling. The continuous pull and push motion of rowing provide resistance in not one but two directions.
  8. It is a low impact on nature and can be used by people with joint problems. It is also suitable for elderly people.
  9. Rowing helps in improving the flexibility of the body as well as stamina.
  10. It has a lower risk of injury.
  11. A rowing machine is a good option for cross-training.
  12. The rowing machine is convenient and efficient. It burns more calories in less time.


Click here for Rope Jumping -

Rope Jumping

Of all the childhood memories, the most unforgettable is that of games. Among all the games, make skipping your favorite. For one, you could play it with my friends or even play alone. You can load yourself with pancakes, fried food, and not worry about weight gain at all for the simple reason that skipping was enough to burn it all!

Skipping is no new-age trendy exercise. In fact, it has been there for years now. Unfortunately, the rope got lost somewhere in the storeroom.

Basic rules to follow while doing rope jumping –

  • Buy a good quality rope. An inappropriate rope can break while you are exercising and hurt you. So make sure the rope is strong.
  • One of the most basic and common questions that skippers have is if skipping must be done barefoot or wearing footwear. Many studies claim that barefoot skipping is better as it makes your feet strong. It also helps to cure many foot-related problems. Barefoot skipping comes naturally to some. But, most people need to train themselves slowly to be able to jump rope for a good session of barefoot skipping. If you feel pain when you try barefoot skipping, wear trainers or good sports shoes to absorb the shock of your feet meeting the ground repeatedly.
  • Wear a good high impact sports bra. Skipping allows a lot of breast movement. If you do not wear a properly fitting sports bra, it can cause tears in the breast muscles. This will cause your breasts to sag.
  • It is true that skipping can be practiced by people from any level on the fitness scale – beginners, intermediates, and advanced. But, you should keep in mind that skipping is used for endurance training and conditioning, not just burning calories. So, practice progressive skipping to build your endurance level and condition your body slowly over time. So, start small and then gradually increase your speed or the length of time. Otherwise, it can prove to be taxing on your heart and harm your joints.
  • The Jumping Surface for the exercise matters a lot. Skipping exercise should not be done on a carpeted surface or stone or asphalt surface. You should do the exercise on shock-absorbing surfaces, preferably wooden floors or other smooth surfaces to avoid tripping or rubbing, which can lead to injuries.
  • A proper jumping area is required for this exercise. Though skipping can be done anytime and anywhere, it still needs an open area so that the rope doesn’t get stuck in any objects nearby. The area should also have high ceilings or open sky.
  • Rope jumping is a high-intensity exercise and hence one must do a proper warm-up before starting the exercise. Stretching exercises are a must before skipping. Light on-the-spot jogging warms up the body for the high-aerobic skipping exercise.

Few useful tips before starting rope jumping :

How to start skipping – The first thing you should do before you start skipping is adjusting the length of your rope. Hold the handles at each end of the rope, one handle in each hand, by your sides. Now, step in the middle of the rope, keeping the length taut with the ends stretched upwards. Shorten the rope till both the ends reach your armpits.

Hold on! Before we start, let’s see what options we have at hand, i.e., how many types of rope jumping exercises are there, and how will you benefit from each.

Types of skipping exercise: There are various types of skipping exercises.

  1. Double Jump: The most common style of skipping exercise is double jumps. This technique is often practiced at high speed and burns most calories. The intensity of double-jumps can be varied according to the speed and how high you jump; whether you take your feet completely off the ground or just enough to pass the rope. Jumping higher results in slower skipping, but it is good for muscle toning. On the other hand, low and fast skipping is good for HIIT and endurance training.

Here’s how to do it.

  • Steps – Hold the rope stretched upwards and taut, with one handle in each hand at your sides, with your elbows bent and forearms parallel to the ground.
  • Keep your shoulders rotated back, chest pushed out, elbows close at your sides, abdominal muscles tight and your weight on the balls of your feet.
  • Bring the rope forward by rotating your wrists.
  • Jump with both the feet 2-3 inches off the ground to let the rope pass under your feet.
  • Repeat the motion and vary the speed according to your fitness level.
  1. Cross jump – Cross jumps are the least intensive of the skipping styles. The style is often incorporated in high-intensity workouts when one needs a break from high-aerobic exercise. It is better to continue less-taxing cross-jumps instead of stopping altogether.

Steps :

  • The posture for the cross-jump would be the same as that for the double-jump.
  • The difference between the two styles of skipping is that double-jump involves jumping with both the feet simultaneously and the cross-jump involves skipping with one foot after another.
  • Bring the rope forward by rotating your wrists. The movement comes from your wrists and forearms, and not by rotating shoulders or whole arms.
  • First, skip the rope with one foot followed by the other.
  • Repeat the motion as fast as you can without tripping over the rope or spraining your foot.

Now, this next rope jumping exercise is a little tougher in the sense that you must have great balance and endurance. But, with our simple explanation and steps, you will perform this exercise with ease and fun.

  1. Single-leg jump: Single-leg jumps are an advanced level of skipping style, which requires good balance and put more weight on one leg. It should be attempted after one can do double-jumps and cross-jumps fairly well. To prepare yourself for single-leg jumps, you can begin with balancing exercises like standing for an extended period on a single leg or doing asanas like Natarajasana and Garudasana that require balance.

Steps –

  • Hold the handles of the rope, one in each hand; shoulders rolled back, chest out, abs tight and the belly button sucked in.
  • Now, lift one leg bending it at the knee.
  • Start jumping the rope on the single leg that is on the floor while keeping the lifted leg in the air.
  • Do your set of repetitions and then do the other leg.
  • Single-leg jumps should be attempted slowly and with practice. Very fast jumps can result in leg injuries or falls.

These rope jumping exercises will burn the extra calories and slim you down. Rope jumping can also be incorporated into your daily workout routine to get even better results.

Skipping can be incorporated in a workout in many ways. Skipping for 20 minutes suffices for the daily cardio for those who want to lose weight. It also improves the running skills of a person and is used by runners for warming up. Cross-jumps are also practiced as an outdoor form of racing. Double-jumps and single-leg jumps are on-the-spot styles of skipping. Cross-jumps can cover distances. So, you can also do cross-jumps on the tracks.

Alternating the high-intensity skipping with a hold poses like a plank or a low-intensity exercise like knee-highs or butt-kicks burns more calories and conditions the heart. It also ensures that we burn calories not only when we workout but throughout the day.


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Here is a sample workout that uses skipping as a HIIT exercise.

The following workout stretches about 15 minutes with 20sec-10sec divisions. Since this is a HIIT workout, it has 20 sec of high intensity and 10 sec of a holding exercise. One 20 sec-10 sec makes one set, and you have to do 2 sets of each exercise.

Start with stretching and warm-up for 5 minutes.

  • 20-sec double-jumps at normal speed. Jump high in the air.
  • 10 sec of holding the plank pose.
  • 20-sec double-jumps at high speed.
  • 10-sec hold of the deep squat position. Make sure your knees are behind the toes. Squat as deep as you can.
  • 20 sec of single-leg jumps at moderate speed. Alternating legs after one set.
  • 10 sec of arm-hugs. Stand straight with your abs tight and move your arms in a way as if you are giving yourself a big hug. Take both your arms as far back and out as you can and bring the inside crossing each other and wrapping around your body. Sweep as big as you can.
  • 20 sec of single-leg jumps at high speed. (as high as you can without the risk of injury)
  • 10 sec of holding the seated C-pose, with knees bent, butt on the floor, calves lifted and paralleled to the ground and torso off the floor. Put your hands at the back of your thighs to hold your legs in the air if you are a beginner or otherwise have a problem with pilates positions.
  • 20-sec double-jumps at high speed.
  • 10-sec chair pose.
  • 20-sec single leg jumps at moderate speed. Alternating legs after every 5 sec.
  • 10 sec of marching in the place at a normal pace. But make sure you lift your knees high and move your arms front and back covering as much area as you can.
  • 20 sec of cross-jumps at high speed.
  • 10 sec of knee-to-elbow tummy tucks in plank.
  • Cool down with stretching exercises for 3 minutes.

Make sure you keep yourself hydrated during the workout. The stretching before and after the workout is important as it prepares the body at the beginning for high-intensity aerobics and in the end, brings the body slowly down from that peak. The cooling down also helps in reducing the cramps that may hit later in the day. Since skipping is a cardio exercise, it is important to consume a post-workout meal with healthy carbohydrates and proteins.

Keep in mind the basics and don’t go all out at once if it has been a while since you last skipped. Ease your body into it slowly and keep it steady, but progressive. Experiment with your skipping styles and sessions. Include skipping as an exercise in different workouts or just do it alone. In the end, it always feels like a fun game and makes us feel energetic and young at heart.

Benefits of rope jumping :

  1. It is one of the best cardio and HIIT (High-Intensity Interval Training) workout.
  2. Jumping rope is known to burn around 1300 calories/hour (now that’s high!). That’s an effective way to melt your fat, right?
  3. Skipping exercise burns more calories in comparison to running. Besides, you need not go outdoors as skipping can be done at any place. What’s more? Bad weather can’t hamper your fitness routine.
  4. It’s one of the most inexpensive forms of exercise as you can buy a skipping rope for less than INR. 100.
  5. Skipping helps in muscle toning as it is a bodyweight exercise.
  6. It improves footwork, balance, coordination, and agility. Most of the runners and other athletes jump rope for training.
  7. It is one of the best exercises for endurance training and conditioning.
  8. Skipping gives a full-body workout. It is especially great for toning and developing the thighs, shins, and calf muscles. Simultaneously, it also works on the abs and arms.
  9. It engages and improves the hip-flexor muscles.
  10. Studies show that skipping exercises put lesser pressure and are less shocking for the joints than running. It is a low-impact exercise when compared to running and therefore a better option.
  11. Skipping enhances cardiovascular health as it improves the rate of heartbeat. It is beneficial for blood pressure patients.
  12. Skipping can be done by anybody and everybody, from beginners to the advanced levels.
  13. It is also known to help in improving bone density.
  14. All that the skipping exercise requires is a jumping rope, which can fit into your purse or handbags and is travel-friendly. So, you will never have to miss your workout. All you need is a rope and an open area to burn calories, and you are good to go.

Now is the time to find your skipping rope.

To be Continued

Rainbow Foods

Rainbow foods

Rainbow Foods

Eating a variety of colors of foods is really important because you find different nutrients in different colored foods, so eating a diet with a great balance of different colors can help your body to get everything that it needs to keep you as healthy as possible. Not to mention the fact that eating a rainbow is just so much fun, check out all of these yummy rainbow recipes – truly a feast for the eyes!

It’s no secret that I love bright rainbow colors, and if we’re talking about edible rainbows, then all the better! I’ve created a list of my top 10 healthy rainbow food ideas, all of which are free from food colorings, using the natural rainbow colors found in fruit and vegetables, just as nature intended.  I frequently think that we are so lucky to have access to such an amazing range of fruit and vegetables, it has never been so easy to eat a rainbow!

The vast spectrum of natural color in fresh produce is astounding! Color also happens to be a very useful indicator (and constant reminder) of the many magical health benefits of fresh plant-based foods. The deep greens, vibrant reds, deep purples, bright oranges & yellows that we see in common and widely available foods provide far more than just “a rainbow” of colorful visual stimulation.

Rainbow diets are a great way to get all of the nutrition you need, as well as making your meals exciting and delicious all at the same time! In part one we looked at what benefits Green, Orange, Red, and White foods bring to the table, so let’s keep going and see what the other colors mean!

Click here for Choose from a rainbow of beautiful fruits and veggies

Is your daily diet starting to look a little bland and boring? Then maybe it’s time to add a little color to your plate. Not only do bright colors make food more fun to eat, but healthy fruits and vegetables in vivid colors have another huge benefit: Different colors typically mean foods have different vitamins and minerals. No single food can provide us with a variety of nutrients we need, so eating foods of different colors can help ensure we get the variety we need. Your guide to essential nutrients in vegetables and fruits by color.

Harness the power of Red: Whether you choose red bell peppers, tomatoes, tart cherries, cranberries, raspberries, rhubarb, pomegranates, or beets, all of these healthy fruits and vegetables are positively packed with antioxidants such as vitamin A (beta carotene), vitamin C, manganese, and fiber, making them great for heart health and overall good health, too. Plus, red apples have quercetin, a compound that seems to fight colds, flu, and allergies. And tomatoes, watermelon, and red grapefruit are loaded with lycopene, a compound that’s said to fight cancer.

Look out for orange: Move around the color wheel just a bit, and you’ll find butternut squash, carrots, sweet potatoes, cantaloupes, oranges, pumpkins, orange peppers, nectarines, and peaches. Some healthy fruits and vegetables are loaded with the antioxidant vitamin C — citrus fruits in particular — and some, such as carrots, with vitamin A (beta-carotene) for improved eyesight. They also contain potassium, fiber, and vitamin B6 for general health support.

Say Yes to Yellow: Bananas are usually the first yellow food that comes to mind, and with plentiful fiber for good digestion, potassium for preventing cramps, and vitamin B6 for a variety of health benefits, they pack a big punch. Healthy vegetables in yellow include spaghetti squash, summer squash, and yellow bell peppers. The nutrients in vegetables such as these include manganese, potassium, vitamin A, fiber, and magnesium.

Go Green: Virtually all greens are healthy vegetables and worth adding to your daily diet. Focus on spinach, broccoli, and asparagus. Lutein and folate are two nutrients in vegetables. Lutein helps with eyesight, folate helps in cell reproduction, and prevents neural tube defects in infants.

Try a little something Blue: You may be stretching to add blue to your diet, but one healthy fruit is in a class of itself. Blueberries are known to be one of the most powerful antioxidants. Enjoy them any way you like. If you think of the ocean when you think blue, then put water in this category. Everyone put this “blue” item on your list. Water regulates body temperature and provides the means for nutrients to travel to all your organs. Water also transports oxygen to cells, removes waste, and protects joints and organs.

Give the Purple color a Go: Whether you choose blackberries, Concord grapes, currants, or plums, deep, rich purple healthy fruits are brimming with healthy antioxidants. Purple represents the anthocyanins, a powerful antioxidant that protects the blood vessels from breakage and prevents the destruction of collagen, a protein needed for healthy, radiant skin.  Aside from fruit, you can also find nutrients in vegetables of the color purple, such as radicchio, eggplant, purple cabbage, purple potatoes, and purple carrots, which are rich in vitamin A and flavonoids.

White rules: Though it doesn’t show up on the color wheel, a number of white foods — such as white onions, garlic, and leeks — serve up nutrients in vegetables. White represents allicin, a sulfur-containing compound that protects against atherosclerosis and heart disease, lowers cholesterol and increases HDL, and has an antibacterial effect against Candida albicans and bacteria. And don’t forget healthy vegetables such as cauliflower, rutabagas, and parsnips, which include vitamin C, vitamin K, folate, and fiber.


rainbow foods

Click here for Eat a Rainbow every day!

Have you ever heard that it is important to “eat a rainbow” of foods? This may be a good way to think about your diet because numerous functional foods can be recognized and grouped together by their color.  Functional foods are foods or dietary components that may provide a health benefit beyond basic nutrition. Examples can include fruits and vegetables, whole grains, fortified or enhanced foods, and beverages, and certain dietary supplements. This fall, dive into the color of the various functional foods listed below and unlock the health benefits that may already be on your plate. An easy way to get more functional foods on your plate is to fill half of your plate with some of the colorful fruits and vegetables mentioned below.

The grandeur of green – In the nutritional sense, green is worth becoming a favorite color! It signifies energy, vibrancy, and cleansing! Green veggies and fruits too, such as watercress, spinach, chard, kale, courgettes, celery, dark seaweeds, rich green lettuces, kiwi fruits, gooseberries, cucumbers & asparagus possess some of the most crucial nutrients for health, energy production, detoxification, rejuvenation, and longevity.

Dark leafy greens such as watercress, lettuce, spinach, rocket, etc. are particularly crucial foods to try and get into the diet on a daily basis. These are rich in chlorophyll (similar in chemical structure to iron), many B vitamins, minerals, and fiber for an overall healthy body and blood system. Leafy greens are very alkalizing too, helping to buffer the typically acidic western diet that commonly underpins most states of disease.

Lutein is a particular plant antioxidant found in kale, chard, and romaine lettuce that helps to protect the eyes & ensure our long-term visual health. Broccoli is a well-loved and widely available vegetable, and actually a great source of vitamin C (as are Brussels sprouts!).  Vitamin C is an effective antioxidant that reduces disease risk, boosts the immune system, improves iron absorption, and promotes wound healing too.

Green vegetables, in general, are excellent sources of vitamin A, and vitamin K too (known to be vitally important in building bone density), as well as many of the B vitamins (such as B6 and folic acid), potassium, carotenoids, and even omega-3 fatty acids. Green vegetables are also what you might term “low calorie, high nutrient” foods, so they can help significantly with weight loss too. Try replacing your starchy carbs (potatoes, bread, and pasta) with a selection of green vegetables, and you might find losing weight a whole lot easier!

Greens and green vegetables are also valuable protein sources, especially when eaten in the raw state. “Raw” means that the food enzymes stay intact, and enzymes are made of amino acids – yes protein! Any well-informed and healthy vegetarian will include plenty of green vegetables in their diet every day, and vegans have to rely fairly heavily on these foods for calcium, iron, and magnesium too.

Say YES to yellow & orange…

The words that spring to mind when orange or yellow foods come into view are heart, protection, and immunity. Vitamin C is certainly visible with yellow and orange foods. In this department, we have grapefruit, cantaloupe melon, persimmons or Sharon fruits, summer and winter squashes, yellow peppers, and carrots; all these are wonderful immune system boosters.

Fresh oranges as we know are rich in vitamin C, but so too are lemons, grapefruits, yellow peppers, and persimmons too. Grapefruits that have lovely pink and red hues also contain lycopene, a star “antioxidant” of the red food group. Cantaloupe melons incidentally are not only deliciously sweet fruits, but they’re also rich super-rich in polyphenol antioxidants. These polyphenols are known to help regulate the formation of nitric oxide, a key chemical, or gas, produced in many cells of the body from the amino acid arginine. Sufficient production of nitric oxide prevents heart attacks and ensures good blood circulation and blood flow.

Melons are also great sources of vitamin C and beta-carotene, or pro-vitamin A that is stored in the liver, and later converted to Vitamin A. Vitamin A is essential for healthy eyes and vision, as well as being a key “immune” supportive nutrient. Carrots also contain significant amounts of Vitamin C, as well as B6, and even iron. Let’s not forget squash, as these great winter and summer vegetables are excellent sources of the mineral potassium (important for regulating blood pressure), beta carotene, and many other minerals.

How about a colorful bunch of peppers :

  • Sweet peppers from green, to yellow, to orange and red, beautifully illustrate how nutrient concentrations change with the colors.
  • Yellow peppers typically contain more lutein and zeaxanthin carotenoids than green peppers.
  • Red peppers will usually have more lycopene and astaxanthin, two other important carotenoids.
  • Orange peppers will deliver more alpha, beta, and gamma-carotene
  • Purple peppers will provide more anthocyanin flavonoids – most notably found in blueberries, blackberries, and the new “super” Acai berry. Since all of these nutrients can make important contributions to your health, make sure you get into the habit of mixing and matching your use of sweet peppers in salads – go raw, stir-fry, steam-fry, or chargrill.

What’s in White: Just because a food appears to have no color, doesn’t necessarily mean “no nutrition”! Vibrant color certainly isn’t an exclusive indicator of phytochemical content. Whilst some phytochemical pigments do give amazing hues, others are in fact, colorless. Colorless pigments are found in foods such as cabbage, mushrooms, and onion. Most of the pigments we find in these, and other foods are collectively called flavonoids. Flavonoids are powerful food chemicals and counteract the free-radical formation and resultant damage to the body’s cells. When free-radical damage is not controlled, it can cause significant cellular changes, which can lead to cancer or other disease states.

Raving about Red: Strawberries, raspberries, and tomatoes immediately come to mind when thinking about foods. All are super-nutritious, as is the great winter red fruit, the pomegranate, with its sweet, sour and tangy flavors. Nutritionists love the pomegranate too, but more so because of its superfood powers! The rich red juice of the pomegranate is a powerful anti-inflammatory and is a concentrated source of antioxidants, B vitamins, vitamin C, and minerals too.

Strawberries and other red berries, including cranberries are known rich sources of ellagitannins, polyphenols that the body uses to convert to ellagic acid. Ellagic acid has been widely studied in the laboratory, and scientists think it may play a key role in preventing cancer. Another red gem is the little cherry!

Cherries come around later in the year and for a relatively short period of time, so make the most of them when they do appear. Their deep red color again reveals the many amazing antioxidant pigments. These anthocyanin chemicals found in cherries are particularly effective in reducing pain and inflammation, just like pomegranate juice. Cherry juice and pomegranate juice are both commercially produced nowadays (look for 100% juice) and a perfect way to get your daily antioxidant hit!

Cherry juice has been found to help reduce post-exercise muscle soreness, and in turn, helping with muscle recovery. Cherries are also a great food if you or someone you know suffers from gout. Interestingly, cherries have also been found to contain melatonin, which is actually a hormone. Melatonin is produced by the pineal gland in the brain and regulates the body’s internal clock or sleep-wake cycle. It has other roles too, and research has shown that people who have heart attacks have low melatonin levels. It also plays an important role in the immune system.

Tomatoes are worth picking out amongst the red food group, partly because they are one of the best food sources of a well-known antioxidant called lycopene. Lycopene is one of nature’s most powerful antioxidants, and in fact, you’ll find it in most red foods, as well as those foods with a pink or pinky-red hue. Think of watermelon, red or pink grapefruits and you are looking at some lycopene! Cooked tomatoes have very high levels of lycopene, and have been found to effectively prevent prostate cancer as well as be helpful to maintain good cardiovascular health.

An excellent way of ensuring a quality dose of lycopene is by using lots of tomato puree or rich tomato sauces in your cooking! Remember however that raw, ripe & juicy red tomatoes will have higher levels of other useful nutrients that have not been lost via cooking, so ensure you are getting these into your diet too. Lycopene may also slow the hardening of arteries and the growth of other cancer-related tumors.

Beetroot is begging for a mention of its own, with its deep red (almost purple) color. There has been some significant and very interesting research of late, with regards to beetroots, particularly beetroot juice. Science has revealed the effectiveness of beetroot juice on lowering blood pressure, as well as improving exercise endurance and stamina. This is due to the juice being especially high in nitrates, compounds that convert to nitric oxide in the body.

Nitric oxide has several metabolic effects, such as dilating blood vessels (hence its blood pressure lowering effects) and helping deliver oxygen to working muscles. These and other findings of the health benefits of beetroot juice are also potentially relevant to those with heart disease, breathing complications, or modern-day metabolic diseases.

New research suggests that simple beetroot juice could be a very worthy contender to take the crown as a top sports drink. Certainly beetroot juice is much healthier, compared with many of the sugar-loaded sports and energy drinks on the market.

According to the findings published in the Journal of Applied Physiology, drinking half a liter of beetroot juice every day improved exercise endurance by 16 percent, compared with when they drank blackcurrant cordial. The boost in nitric oxide after drinking beetroot juice makes exercise less tiring. Beetroots are also a good source of the B vitamin, folic acid. Folic acid is critically involved in normal red cell production, so all in all, don’t be afraid to go bananas for beetroot!

Bursting for Blue and Purple :

Blueberries, blackberries, grapes, aubergine, plums, and figs are some of the purple foods we can include in our diets, and for great reason too! You will find some of the highest levels of anthocyanidins and proanthocyanidin pigments in these foods – potent antioxidants found in the fruit, bark, leaves, and seeds of plants. They provide flavor and astringency as well as powerful health benefits. Proanthocyanidin-rich grape seed extract, for example, has been found to have preventive actions on diseases such as atherosclerosis, gastric ulcer, large bowel cancer, cataracts, and diabetes.

One the easiest ways to get daily berry goodness year-round is to buy frozen summer berries from your local supermarket! By all means, choose fresh whenever you can, but fresh are not always available, or affordable. So make the use of frozen, and throw them into smoothies, or onto cereals or into porridge. Of course, you can just enjoy a big bowl full, with some cool natural yogurt, and a sprinkling of raw seeds – a perfect breakfast, or pudding.

Fresh plums and figs make excellent low sugar, low GI snacks, as well as being easy to carry or keep in the car. Both plums and figs also happen to be excellent sources of vitamin A, calcium, magnesium, iron, potassium, Vitamin C, and fiber. Blueberries are rich in antioxidants and other phytochemicals but are also a significant source of the trace mineral manganese, and Vitamin K too. Grapes have been positively linked to fighting cancer, heart disease, degenerative nerve disease, and other ailments. Aubergines are a good soup or stew ingredient, and famously known as a key food in ratatouille, a dish in which you can use plenty of tomato puree and get your lycopene too! Aubergines are very low in calories, yet rich sources of potassium and calcium. Blueberries are often singled out as little nutritional powerhouses, which they are! Anthocyanins are the pigments responsible for the purple tint of these fruits, and purple veggies too, and are known for their antioxidant qualities. In addition to anthocyanins’ cancer-fighting potential, these plant chemicals also support the vascular system.

There are over 4,000 different plant chemicals in foods that present us with a spectrum of colors to create a truly healthy and balanced “rainbow diet” of whole foods. Nutrition today, and what is now known about healthy eating, extends far beyond the vitamins and minerals we learned about in school or college.

 Tips to help you eat Rainbow food every day –

Use these tips to create more colorful meals:

  • Eat a beautiful breakfast. Instead of boring bagels, eggs, or yogurt, start your day with a green smoothie, oatmeal topped with red berries, or a scramble filled with red peppers, mushrooms, carrots, or other colorful veggies.
  • Enjoy exciting salads. Large, colorful salads are the perfect way to incorporate lots of colorful veggies (and fruits!) into your diet. Eat them for lunch or dinner. And try to have at least once per day.
  • Liven up your lunch. Veggie sandwiches and wraps (including lettuce wraps) and soups, stews, and chili can help you get a balanced selection of colorful foods for lunch.
  • Make vegetables the main dish. Try new recipes for dishes, such as tempeh vegetable stir-fries, vegetable curries, and Buddha bowls.
  • Make a rainbow meal. Try creating a meal that uses every color — red, orange, yellow, green, blue, purple, white, and brown. (If you have kids, they may love this idea.)

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Why eating a variety of fruits and vegetables is important for optimal health

Eating the rainbow is a fundamental healthy eating tip. (And no, not artificially colored foods )

But what does it mean? Why is it important to get a variety of colorful fruits and vegetables in your diet?

You may be tempted to find a few foods you or your kids or family members like and to focus on eating those. And it can be easy to fall into routines. But the truth is: Our bodies benefit from variety. For optimal health, we need a rainbow of nutrients and colors.

In fact, the variety of vitamins, minerals, antioxidants, and phytochemicals in fruits and vegetables has enormous healing powers. And many of them bring their own distinctive colors.

Eating a diversity of colorful foods can be an easy way to get a complete range of the vitamins and minerals your body needs to thrive.

The advice to “eat the rainbow” is often used with kids. And while kids especially need a diversity of foods in their diets, so do adults.

Each color in fruits and vegetables is caused by specific phytonutrients, which are natural chemicals that help protect plants from germs, bugs, the sun’s harmful rays, and other threats.

And each color indicates an abundance of specific nutrients.

Red fruits and vegetables help fight cancer, reduce the risk of diabetes and heart disease, improves skin quality, and much more.

Red fruits and vegetables contain phytochemicals, including lycopene and ellagic acid. These powerful nutrients have been studied for their cancer-fighting effects and other health benefits.

For example, a daily dose of tomato sauce has been found to reverse the progression of prostate cancer.  Watermelon is even higher in lycopene than tomatoes, and the lycopene may be more bioavailable.

Watermelon is also rich in a phytonutrient called citrulline, which may work as a treatment for mild to moderate erectile dysfunction.

Also, strawberries have been found to prevent and even reverse esophageal cancer.

Getting your phytonutrients from whole foods is best. In fact, taking phytonutrients, like lycopene and beta-carotene, in supplement form because it may increase the risk of cancer. But consuming these phytonutrients in whole-food forms, like tomato sauce, has been found to decrease the risk of cancer.

Healthy Red Foods

  • Red peppers
  • Tomatoes
  • Strawberries
  • Raspberries
  • Watermelon
  • Red Apples
  • Cranberries
  • Cherries
  • Red Grapes
  • Red onions
  • Pomegranate
  • Beets
  • Red Capsicum

Tips –

Raspberries: Eating whole raspberries is more beneficial than taking the individual compounds as dietary supplements.

Peppers: High heat can damage some of the pepper’s beneficial nutrients, so it is best enjoyed raw or cooked using low heat for a short period of time.

Tomato: Lycopene is more potent in cooked tomato products such as sauces, soups, or stews.

Strawberries: Choose small strawberries as they tend to contain less water and more nutrition than large ones.

Watermelons: Watermelons continue to develop nutrients after they have been picked and are therefore best stored at room temperature.

Orange and yellow fruits and vegetables improve immune function, reduce the risk of heart disease, promote eye health, and more

Orange and yellow fruits and vegetables are rich in vitamin C and carotenoids, including beta-carotene. Some carotenoids, most notably beta-carotene, convert to vitamin A within the body, which helps promote healthy vision and cell growth.

Citrus fruits contain a unique phytonutrient called hesperidin, which helps to increase blood flow. This has important health ramifications. If you tend to get cold hands and feet, eating an orange a day may help keep your hands and feet warm. More importantly, consuming citrus may also reduce your risk of stroke.

Healthy Orange and Yellow Foods to Try

  • Oranges
  • Grapefruit
  • Lemons
  • Mangoes
  • Papayas
  • Carrots
  • Sweet potatoes
  • Winter squash (butternut, kabocha, delicata, acorn)
  • Yellow summer squash
  • Corn
  • Cantaloupe
  • Orange and yellow peppers
  • Golden beets
  • Pineapple
  • Peaches
  • Pumpkins
  • Pineapple
  • Apricots

Tips –

Orange: Eat the orange whole instead of juicing it. The pith ( the white substance between the peel and flesh) is rich in fiber.

Mango: Mangos are rich in vitamins and minerals. However, due to the high level of fructose, they are best consumed in moderation.

Sweet Potato: Boil sweet potatoes with the skin on as this helps retain the levels of vitamin C.

Carrots: Carrots that are boiled whole retain 25% more of the cancer-fighting compound falcarinol compared to when they are chopped before being boiled.

 Lemon Juice: Squeeze a bit of lemon juice on spinach to maximize the levels of iron.

Green fruits and vegetables boost the immune system, help detoxify the body, restore energy and vitality, and more.

Greens are one of the healthiest foods we can eat. Green fruits and vegetables are rich in lutein, isothiocyanates, isoflavones, and vitamin K — which is essential for blood and bone health.

In addition, green vegetables are rich in folate – a nutrient especially important for pregnant women to consume to help prevent congenital disabilities.

Cruciferous vegetables, like broccoli, have been shown to enhance immune function, while dark leafy greens like kale may improve mood.

Kiwi fruit has been shown to help alleviate a wide array of maladies, from the common cold to IBS to insomnia, and may even help repair DNA damage.

Healthy Green Foods

  • Broccoli
  • Kale
  • Romaine lettuce
  • Collard greens
  • Brussels sprouts
  • Green grapes
  • Green apples
  • Asparagus
  • Spinach
  • Arugula
  • Green beans
  • Peas
  • Zucchini
  • Kiwi fruit
  • Avocado
  • Limes
  • Cabbage
  • Celery
  • Cucumber
  • Green capsicum

Tips –

Broccoli: Broccoli leaves are perfectly edible and contain concentrated levels of nutrients.

Kiwis: If you are making a fruit salad add the kiwis last minute. They contain enzymes that act as food tenderizers and can make the surrounding food soft.

Spinach: If you are cooking Spinach, opt for steaming rather than boiling to preserve the nutrients.

Zucchini: Spiralised Zucchini is an excellent alternative to pasta.

Lettuce: Instead of bread wraps, try wrapping your food in lettuce.

Blue and purple fruits and vegetables fight cancer and unwanted inflammation and help keep young

Blue and purple fruits and vegetables are rich in phytonutrients, including anthocyanins and resveratrol, and have been studied extensively for their anti-cancer and anti-aging properties.

Studies show that the bioactive phytochemicals in berries work to repair damage from oxidative stress and inflammation.

Red cabbage, which is purple, is one of the best superfood bargains and has the highest level of antioxidants per dollar.

Healthy Blue and Purple Foods

  • Blueberries
  • Blackberries
  • Red (purple) grapes
  • Red (purple) cabbage
  • Eggplant
  • Beetroot
  • Purple asparagus
  • Plums
  • Prunes
  • Figs White

Tips –

Blueberries: Eat blueberries raw as the valuable nutrients are damaged when exposed to temperature over 175C

Purple cabbage: Sauteed purple cabbage tastes great and allows for concentrated nutrient retention.

Plums: If you want to get the most from their high vitamin C content, eat plums raw.

Eggplant: Much of the eggplant nutrition is in the skin, so opt to cook it with skin on.

Blackberries: The health benefits of blackberries are extensive however, they should be consumed in moderation as they contain fructose.

White and brown fruits and vegetables protect against certain cancer, keep bones strong, and are heart-healthy choices.

White and brown produce may not be as brightly colored as other foods, but they still are a healthy choice and have phytonutrients.

Like broccoli, cauliflower is a cruciferous vegetable rich in an anti-cancer compound called sulforaphane. Garlic and onions are in the allium family of vegetables and contain the powerful cancer-fighting compounds allicin and quercetin.

And phytonutrients in white button mushrooms have been found to inhibit aromatase activity and breast cancer cell proliferation.

Healthy White and Brown Foods

  • Cauliflower
  • Garlic
  • Onions
  • Mushrooms
  • Potatoes
  • Parsnips
  • Daikon radish
  • Brown pears
  • White peaches
  • Banana
  • Dates
  • Ginger
  • Turnip
  • Parsnips


Tips –

Bananas: Ripe bananas that will not be consumed within the next few days can be placed in the refrigerator. Unripe bananas should not be placed in the fridge as it will ruin the ripening process.

Cauliflower: Studies have shown that three minutes of boiling draws most of the nutrients from the cauliflower than ten minutes of steaming.

Garlic: To maximize the health benefits of antibacterial compound allicin, consume garlic raw.

Potatoes: Allow potatoes to cool down after boiling as this allows healthy resistant starch to form.

Onions: Avoid storing onions with potatoes as they tend to absorb their moisture causing them to spoil faster.


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Fruit and vegetables fall into five different color categories: red, purple/blue, orange, green, and white/brown. Each color carries its own set of unique disease-fighting chemicals called phytochemicals. It is these phytochemicals that give fruits and vegetables their vibrant color and of course some of their healthy properties.

What’s in a color?

Red fruits and vegetables are colored by a natural plant pigment called lycopene. Lycopene is a powerful antioxidant that can help reduce the risk of cancer and keep our hearts healthy.

The plant pigment anthocyanin is what gives blue/purple fruits and vegetables their distinctive color. Anthocyanin also has antioxidant properties that protect cells from damage and can help reduce the risk of cancer, stroke, and heart disease.

Carotenoids give this group their vibrant color. A well-known carotenoid called Betacarotene is found in sweet potatoes, pumpkins, and carrots. It is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Another carotenoid called lutein is stored in the eye and has been found to prevent cataracts and age-related macular degeneration, which can lead to blindness.

Green vegetables contain a range of phytochemicals including carotenoids, indoles, and saponins, all of which have anti-cancer properties. Leafy greens such as spinach and broccoli are also excellent sources of folate.

White fruits and vegetables contain a range of health-promoting phytochemicals such as allicin (found in garlic) which is known for its antiviral and antibacterial properties. Some members of the white group, such as bananas and potatoes, are also a good source of potassium.

Rainbow Chart

Rainbow Foods

Natural Medicine

natural medicineNatural Medicine

A staggering one hundred thousand people a year die of reactions to prescription drugs. That number does not include illegal or recreational drugs, and solely refers to pharmaceutical drugs that were legally and correctly prescribed, and taken as directed. Over the past 35 years, patients have suffered from a largely hidden epidemic of side effects from drugs that usually have few offsetting benefits. The pharmaceutical industry has corrupted the practice of medicine through its influence over what drugs are developed, how they are tested, and how medical knowledge is created.

Anyone who has ever suffered from pain knows how debilitating it can be, particularly when it’s chronic. Yet the conventional solution—strong, pharmaceutical medicines—are turning out to be worse than the problem. They certainly get rid of the pain— but at what cost?

The rate of overdose deaths that involved opioids nearly quadrupled, with over thousands of people dying just from prescription opioid overdoses.

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Natural medicine can also be referred to as naturopathy; it is a form of alternative medicine that involves homeopathy, herbalism, acupuncture, diet and lifestyle counseling, and more. It is thought that naturopathy originates back to 400BC and its founding principles were discovered by the Greek philosopher Hippocrates.

People who practice natural medicine are known as naturopathic doctors, many of these practitioners will have obtained professional qualifications and have passed an examination to receive a license. In addition to this, these healthcare practitioners must continue updating their knowledge annually to keep up to date with medical advancements.

An herb is a plant or plant part used for its scent, flavor, or therapeutic properties. Herbal medicines are one type of dietary supplement. They are sold as tablets, capsules, powders, teas, extracts, and fresh or dried plants. People use herbal medicines to try to maintain or improve their health.

Many people believe that products labeled “natural” are always safe and good for them. This is not necessarily true. Herbal medicines do not have to go through the testing that drugs do. Some herbs, such as comfrey and ephedra, can cause serious harm. Some herbs can interact with prescription or over-the-counter medicines.

If you are thinking about using herbal medicine, first get information on it from reliable sources. Make sure to tell your health care provider about any herbal medicines you are taking.

The philosophy behind natural medicine.

The ideology behind natural medicine revolves around vitalism and self-healing, meaning naturopaths will tend to advise their patients to avoid modern medicines, pharmacological drugs, vaccinations, and medical operations.

Natural medicine systems aim to incorporate gentle therapeutic techniques involving the body, mind, and emotions to aid the healing process. They also focus on each patient as an individual and treating the whole person, instead of concentrating on a particular area or the patient’s ailment. It is believed that muscles, bones, and nerves are interconnected, therefore when structures of the body system are aligned; the body is able to function optimally and support self-healing.

Natural medicine practitioners will make a conscious effort to avoid using methods that suppress symptoms, as the aim is for the body to restore its inner balance and heal itself. Practitioners also have a role to teach; by educating and empowering their patients, patients can take more responsibility for their well-being and adopt a healthier lifestyle and attitude. Another important principle of naturopathic medicine is the prevention of ill health; this can be done through both teaching and patient counseling.

Depending on the patient’s condition and symptoms, treatment methods can vary and may involve one or multiple methods such as :

  • Lifestyle advise to promote health and eliminate stress
  • Dietary advice to promote detoxification, restore balance and treat minor conditions
  • Herbal medication to treat and prevent symptoms and ailments
  • Massage therapy to relieve tension and promote well-being
  • Hydrotherapy, as it is believed water, can play a role in stimulating the body’s immune system
  • Meditation as a form of stress relief and management

Practitioners will take into account each individual patient and tailor a treatment plan for them; this is also reliant on the type of practitioner who is dealing with the patient and their previous training. Therefore patients will be asked numerous questions regarding their lifestyle, sleep patterns, diet and more to understand the patient as well as their condition in initial consultations.

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Naturopathic treatments are suitable for everyone, all ages and every level of health. Most commonly, patients who are suffering from fatigue, stress, and related disorders, gastrointestinal diseases, or similar minor ailments will seek treatment from natural medicine practitioners.

Most treatments can certainly cause no harm however there are a number of benefits with natural medicine which may be why many patients are drawn to it.

Emphasis on patients as a whole, as previously discussed, the principles and ideologies of naturopathy focus on the entire body for healing; emotional, mental, and physical health are all taken into consideration.

Patients are offered personal attention, unlike when visiting a doctor’s clinic where patients will only discuss their symptoms, naturopathic practitioners will consult their patient on multiple aspects of their health due to tailor a custom treatment plan.

A focus on prevention, natural medicine encourages patients to visit practitioners before a medical condition develops so that they can take control of their health and revitalize themselves.

Almost no side effects, natural medicine tends to discourage the use of pharmacological drugs and allopathic medicines. A majority of therapies will be centered on stress relief, relaxation, and using natural supplements in healthy doses, therefore patients are unlikely to suffer adverse or undesired reactions.

Yet there have been some randomized controlled trials that have suggested that acupuncture, physiotherapy, and nutritional therapies have been successful in treating type II diabetes, asthma, hypertension, and migraine headaches.

However, despite all these benefits, there is still not sufficient scientific evidence to back and support natural medicine as an effective method of treatment of diseases. Recently funding for research studies in natural and alternative medicines has increased mainly due to increased demand by consumers, yet many questions are currently unanswered.

Supporters of allopathic medicine argue that it is harmful and irresponsible to use non-evidence backed treatments for conditions that are or can become serious or even terminal when there are evidence-backed allopathic medical treatments available.

The main difference between the naturopathic doctor’s (ND) approach and that of conventionally trained doctors is that NDs are taught to use methods that build on the extraordinary ability of the body to heal itself. Today’s naturopathic doctor doesn’t turn to pharmaceutical drugs to suppress symptoms, but rather looks for ways to support the body’s natural healing by using astute clinical acumen and modalities such as nutritional modifications, lifestyle interventions, clinically studied botanical medicine, dose appropriate medical nutritional support, acupuncture, and other non-toxic therapies. 

Principles of natural medicines –

The healing power of nature: Trust in the body’s inherent wisdom to heal itself.

Identify and treat the causes: Look beyond the symptoms to the underlying cause.

First do no harm: Utilize the most natural, least invasive, and least toxic therapies.

Doctor as Teacher: Educate patients in the steps to achieving and maintaining health.

Treat the whole person: View the body as an integrated whole in all its physical and spiritual dimensions.

Prevention: Focus on overall health, wellness, and disease prevention.


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“Fish oil is well-known for its anti-inflammatory properties”. A study comparing ibuprofen and the omega-3s found in fish oil (EPA and DHA) “demonstrated equivalent effect in reducing arthritic pain”. Fish oil supplements “may be a safer alternative to NSAIDs” for some patients.


Curcumin is a wonderful example of natural medicine. Curcumin is the active compound in turmeric, the bright orange spice used in Indian food and curries. It’s a powerful anti-inflammatory and has been studied for its beneficial effects on the pain of rheumatoid arthritis and osteoarthritis and as an anti-inflammatory agent in neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and neoplastic diseases.


Capsaicin comes from hot chili peppers and has a long history of use in the practice of natural medicine. It decreases substance P—a compound involved in the transmission of pain signals —and has been shown to be effective in diabetic neuropathy, post-surgical pain, and Guillain-Barre’ syndrome. Patients with a headache can significantly decrease the intensity of both migraine and cluster headaches after using capsaicin cream inside their nostrils.

Spices, botanicals, and herbs

Many other spices, botanicals, and herbs have a long history of medicinal use. Ginger contains potent phytochemicals that help fight inflammation. Feverfew, a medicinal herb, has been used as a headache remedy for centuries, as has butterbur. Some over-the-counter products meant to ease pain are mixes of herbs and botanicals like turmeric, ginger and holy basil. Your naturopathic physician will be able to customize combinations of natural substances in the correct doses for your individual situation.

Heat and ice

Heat and ice have long been used as traditional remedies for pain. Personal trainers are taught the acronym RICE for dealing with typical athletic injuries: Rest, Ice, Compression, and Elevation. Heat and cold are the two most common types of nonaddictive, noninvasive, non-toxic pain-relieving therapies both for joint pain and for muscle pain. Ice decreases blood flow to the injury (lowering swelling and inflammation) while heat opens up blood vessels, supplying oxygen and nutrients to the area and relaxing sore muscles.


Acupuncture originated 3000 years ago in China and has a long history of being used for pain. Physicians recommend that acupuncture be considered as one of several nondrug approaches physicians should consider with patients who have chronic low-back pain.


Resveratrol is a good example of natural medicine that can be used in conjunction with conventional pain treatments, making those medicines even more effective (and, hopefully, reducing the amount of those medicines needed to be prescribed.) Resveratrol has been investigated for decades for its multiple beneficial effects on everything from aging to inflammation to insulin sensitivity. But in the last few years, it’s been recently noted that resveratrol preserves the pain-relieving effects of morphine, making a dose of that powerful (but potentially dangerous) medication last a lot longer so you need less of it. Resveratrol also seems to have the ability to lower substance P—a compound in the body that transmits pain impulses. Animal studies show that resveratrol lowers neuropathic pain by balancing the release of pro-inflammatory and anti-inflammatory cytokines.

Ginger has a deserved reputation as being a wonderful calming substance for the stomach. Research has been done on ginger as a cancer preventative. Inflammation is involved in diabetes, cancer, obesity, heart disease, and every degenerative disease. Anything we can do to lower inflammation is extremely important for our health. Oxidation: the damage done by free radicals that are found in oxygen. It’s kind of a rusting. Oxidative stress is a major part of aging and just about every degenerative disease you can imagine. Antioxidants help fight the damage done by these marauding free radicals.

A study found oregano to have the highest ranking antioxidants of any herb. It appears to contain some diabetes-fighting compounds as well. Prefer the oil of oregano, not really the spice itself. Oregano oil is anti-microbial. Ideally, it should be taken by mouth for parasites, allergies, a cold, the flu, and fatigue.

Garlic is probably the number one medicinal food in the world. It goes back thousands of years. It’s been found to be helpful for the heart, for the immune system, helps kill parasites, it’s a natural antibiotic and it’s great for blood pressure. Researchers have found that it actually reduces plaque.

Aged garlic extract was shown to inhibit the progression of atherosclerosis to lower blood pressure, improve oxidative stress, and enhance circulation. Garlic has to be chopped up and broken down in order for two compounds to mix together and create allicin. There are studies showing the anti-cancer mechanism of sulfur-containing compounds of which garlic and onions are two prime examples.

Cinnamon. A study showed that cinnamon actually improves blood sugar, glucose, and lipids of people with type two diabetes. There’s just no downside to using it and there are potentially lots of upsides. There’s a meta-analysis of all the studies of cinnamon used in type two diabetes, and on the whole, they’re very positive. Here again the effect of cinnamon tea on postprandial, just means after eating, postprandial glucose simply means your blood sugar after you eat and cinnamon has a nice muting effect on that. Here again, more experimental evidence, more reviews and here once again, big surprise, turns out that cinnamon may also have some anti-cancer properties which is a very nice little side benefit so if you’re taking it for blood sugar oh look at this, it may also have some effects on cancer cells, not a bad side effect.

Sage is an anti-oxidant and a powerful anti-inflammatory. It seems to have a great effect on memory in both younger people and in older. Sage actually improves glycemic control and lipid profile in type 2 diabetics and it lowers fasting glucose; it brought down blood sugar.

 Summing Up

This is far from a complete list, but it should give you an idea of the range of available pain treatments that do not require toxic and dangerous drugs with their significant potential for addiction.

Naturopathic physicians, by the very nature of their training, are deeply familiar with all of them, and will develop an individualized, multi-modal, non-toxic treatment plan before reaching for the “hard stuff”. 

Click here for Spiritual Healing


A treatment that involves the transfer of energy through the healer to the recipient. It promotes self-healing by relaxing the body, releasing tensions and strengthening the body’s own immune system. Healing is natural and non-invasive with the intention of bringing the recipient into a state of balance and wellbeing on all levels.

Spiritual healing is a technique in which subtle energy forces are used to address problems that have been causing sustained disruptions in leading a normal life. These problems could be various, ranging from an injury, a general feeling of distress, a chronic illness which has been the cause of relentless pain and discomfort, or even intense psychological trauma.

Healing with the help of positive energies has been a proven form of treatment which has been recognized for over a thousand years in the east. However, western medical sciences have just woken up to this amazing concept of spiritual healing, and have brought it to good use.

Spiritual Healing is about working with illness, dis-ease, and dis-harmony from multiple angles.

When using spiritual healing to address illness, we focus on bringing harmony back to reinforce a person’s whole body-heart-mind health.

Healing Vs Curing: In modern society, we expect quick fixes. Western medicine focuses on curing people through surgery, pharmaceuticals, and other medical interventions. If you have a bacterial infection, western medicine provides the cure, antibacterial medicine.

Many treatments exist in western medicine. Treatments focus on curing symptoms. For example, medications are used to treat symptoms of depression and pain. Treatments can be beneficial in acute situations. However, long-term reliance on only treatment can inhibit healing, create a dependence on the treatment, and even create additional illness and disease. For example, antibacterial medications often create an imbalance in the gut.

Healing goes beyond medical treatment. It includes spiritual growth, intellectual expansion, physical cures, and other interventions. Healing requires digging deeper into why you got a bacterial infection in the first place and why you have depression and pain.

Healing is usually a mixture of interventions – physical medical and non-medical, energetic interventions, and mental interventions. When we transform the cause of illness/disease and grow beyond the problem, we are then focused on healing.  Healing is a whole package deal. Addressing only one element of an illness rarely leads to healing.

In spiritual healing, we create a medicine story for ourselves that includes both a curing process and a healing destination.  We create a spiritual prescription for the body, heart, and mind and then embark upon a healing journey.

Spiritual healing methods :

Most often, the concept of spiritual healing is confused with that of counseling. However, counseling is not a form of spiritual therapy. There are specific spiritual healing methods that are used to facilitate this innovative form of treatment.

  • The most common spiritual healing method is through prayers.
  • Spiritual energy is also transmitted with the help of visualization techniques, which encourages the healer to understand the problem, care for it, heal, and finally protect the affected individual.
  • Spiritual energy can be directed through advanced techniques such as reiki, prana, and qi.
  • There could also be devices like radionics and stones that are known to emanate positive energy. These can be used for facilitating spiritual therapy.
  • Spiritual therapy can also be mobilized with the help of advanced concentration techniques which help in receiving positive energies faster. Intense meditation can help a lot in improving the efficiency of spiritual healing processes.
  • Spiritual healing can also be facilitated with the help of personal spiritual realization.
  • Spiritual helpers and guides can also channel their energies to affected people for sustained relief from spiritual therapy.
  • Psychic abilities can also be used to propagate spiritual healing processes.
  • Universal compassion techniques can also be effectively used in mobilizing spiritual therapy.

Spiritual Healing journey –

Purifies relationships.

Uses the mind through creative freedom.

Free the soul from the ego. 

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Spiritual healing is a technique where subtle energies are used for healing. These types of energies have been recognized by western medicine only in the recent past. Many eastern medical systems have recognized and have been using these types of forces or energies for hundreds and thousands of years. Other names that are also used for these energies are Chi and Prana. These energies are related to and are directed by a person’s consciousness. Due to this, a person can accept healing forces directly in the presence of the healer or at a distance from the healer.

In today’s society, spirituality has taken a backseat to the many other priorities thrown at us. In a spiritually malnourished society, we’ve lost our connection to that which makes us human. We find ourselves chasing down other’s dreams or constructs of what they believe our lives should be. In the end, we find an empty void that we’ve so desperately tried to fill with meaningless things. If you’re reading this article, then congratulations, you’ve already put yourself on the right path. Here you will find that you never needed to fill any void in your life because when you are connected to your true spirit, you’ll see there is no such thing as a deficit.

Follow these steps to heal spiritually which are very basic in nature but very effective –

  • Prayer.
  • Visualization.
  • Higher levels of concentration.
  • Devices that convey healing forces such as radionics.
  • Channeling of spiritual leaders and helpers.
  • Personal spiritual awareness.
  • Channeling of spiritual energy e.g. chi, prana, reiki.
  • Psychic powers.
  • Bodhicitta (total enlightenment or compassion).

Love Yourself: This is always the first step in connecting with your spirit. If you’ve been bashing yourself for living the “wrong” life or mulling over the past, now is the right moment to stop that. Know that when you say negative messages to yourself, you are diminishing your own spirit, taking you further away from where you want to be. A great exercise to try is to observe your thoughts for one day, without labeling them either good or bad and instead just watching them. This will help you love yourself more and bring healing to your spirit.

Observe your mind: This step is a continuation of the exercise from the above step. When you can eliminate judgment from your mental space, you’ll see the thoughts you have with more clarity. For many people out there, we’ve been told what spirituality is in religious terms, meaning that you must follow a certain set of rules. It’s possible when you no longer judge your thoughts as of right or wrong, that you’ll shed unnecessary concepts or beliefs no longer helping you. At this stage, some people see beyond emotional reactions and gain an understanding of the triggers that cause emotive reactions.

Be patient: Healing doesn’t happen in a day, especially for spiritual healing. You may work on your spirit for a decade and find one day that you’ve fallen into an old belief that you’d thought to be long gone. There’s no benefit in further beating yourself up, just be patient, this is life, so allow it to happen.

If you’re working to stand up for yourself with healthy boundaries and find that you fumble, don’t worry, the lesson will reappear again for you to retry. Patience will be one of your greatest allies when healing because we often have to repeat lessons a few times before getting them right.

Understand what spirituality is for you: As mentioned earlier, the majority of us grew up under the notion that spirituality happens in a temple under a strict code of rules and regulations. If this environment makes you feel uncomfortable, then this is likely a place that will stifle your spirit.

Various metaphysical healers and philosophers have often pointed to spirituality being an awakening process. What this means is that we already know what areas light up our spirits, it’s just a matter of awakening to them. For some people, when they get on a stage in front of others and sing their hearts out, they feel that bright connection to their spirit.

For others, when they work on a mechanical project, they feel connected to something bigger at that moment. As you heal, you’ll feel your spirit and be able to more accurately hone into it.

Have Fun! : Healing can often elicit images of depressing hospital rooms and the like. This does not have to be your healing process. Laughter will heal your bones faster than sitting in a situation you find to be depressing. Go to an amusement park, join a drum circle, get a dog, take that dog to the park, and the list goes on. Sunshine will blow away old cobwebs around your spirit if you spend some time in its warmth. Remember that healing is a process of making you stronger, which will allow you to laugh and cry more often.

Feel your emotions: Allow those emotions to come out of their suppressed cases. If you hear a story that touches your heart, don’t hold back the tears; if they’re coming, this is your spirit talking physically. As a society, we’ve learned that certain emotions are okay and that others aren’t, yet this is a false notion.

Your emotions play an integral part in your life’s journey, don’t bind them to ideas brewed from misinformation. If you find yourself in an uncomfortable situation, then validate that emotional response; don’t beat it up for happening. As you heal, you’ll find yourself becoming more comfortable expressing your true feelings, rather than what you believe others want.

Give back: Your spirits lift to new heights when you give to others because you know that you’re using your gifts to their fullest potential. When you give, you’ll find that you get more in return. When you help others heal, you’ll find yourself healing in the process.

Giving back doesn’t mean you have to volunteer somewhere destitute or to even leave your house, because it’s different for everyone. Some people love writing the inspirational blog, others enjoy cooking meals for their loved ones, and so it goes. Give back what you love doing because you’ll bring a wonderful spirit to others and yourself.

  • Accept the problem and the pain. Be open about having the problem; you needn’t approve the pain, but the best way to manage the pain is to experience it completely so that you are in a position to let go of the pain.
  • Be aware of the fact that pain (as well as pleasure) is a fundamental part of this world. Pain and pleasure are a package deal and come together.
  • You should realize that there are many individuals who have the same problems which you are facing and which are as bad, if not worse.
  • Try to empathize with the other individuals who are also suffering and wish you could do something to help them.
  • Try to develop the wish that you could take on some of their sufferings or problems through a type of transmission. Try to imagine that your pain now somehow includes a portion of their sufferings and thereby relieves them of some of their pain.
  • Imagine that you are not only taking on a part of their suffering but also you are giving them some of your happiness so you can help them also. Visualize their problems entering your heart as thick, black smoke, and your kindness flowing out to them as pure, white light.

Continue doing this until you have a feeling of achievement.  This is a marvelous practice and helps you in balancing out your personality.

Spiritual healing is about being the author of your very own medicine story.


Myths about natural medicines :

#1 – Naturopathic medicines aren’t scientific:  There is a growing body of scientific evidence supporting Naturopathic medicine as well as many of the therapies and medicines we use. Naturopathic medicine is also becoming a more mainstream health care choice. Naturopaths rely on lab tests, clinical observations, physical exams, and logical analysis, as well as traditional medical knowledge, which is increasingly being studied in the scientific literature.

#2 – Naturopathic medicine unsafe: The safety record of Naturopathic Medicine is excellent. This makes sense given  emphasis on gentle, non-invasive treatments, and the fact that they are a regulated healthcare profession. Naturopathic doctors (NDs) are trained to avoid interactions between the medicines and therapies conventional medicines and therapies are recommended.

#3 – Naturopaths can’t treat serious health concerns: Naturopaths can treat many health conditions that have a big impact on health and your quality of life, or they can also simply work at improving quality of life if a cure is not possible. In many cases, Naturopathy medicines had successfully treated serious diseases where allopathy has given up hopes for patients

#4 – Naturopath and homeopath mean the same thing: The major difference between a Homeopath and a Naturopath is that all Homeopaths only use homeopathy as a treatment tool, which is dilute medicines placed on sugar pills. In contrast, Naturopathic doctors may use homeopathy as one of many treatment tools.

#5 – Naturopathic medicine is only for wealthy patients: When viewed with a longer-term lens, the cost savings, and improvement in life quality from disease prevention is worth the up-front investment for many patients. They see the value in prioritizing care with naturopathic physicians for their overall health. Effectively its cheaper than allopathy medicine over a period of time.

#6 – If it’s natural, it must be safe: Just because something is “natural” does not necessarily mean it is safe. Natural products may have contraindications. It is important to consult with a licensed naturopathic doctor before beginning treatment to ensure that what you are taking is appropriate.

Facts about teeth

It is important to visit your dentist at least twice a year to maintain healthy teeth.

facts about teeth

Facts about teeth

Teeth are important! No wonder most of us take really good care of them. Brushing, flossing, scraping our tongue, using mouthwash, we do a lot. Our mouth might very well be the part of our body we take the most care of and yet tooth decay and gum disease are still some of the most prevalent diseases in the world. How come? The answer might hide in the fridge!

Surprising or not, the difference between a healthy smile and frequent visits to the dentist might be your diet. Even if you have a perfect oral hygiene routine, it might be hard to keep your teeth healthy, if you don’t watch what you eat.

Too often, we see food as being only the villain when it comes to oral health. After all, it’s sugars and acids from food and drinks that do most of the damage to our teeth. However, there are many types of food that not only don’t harm your teeth as much but can even give a big boost to your oral health.

How much do you know about your teeth? Most people don’t spend that much time thinking about the teeth in their mouth, but giving them a little bit of thought and making sure you understand what they are for and how to properly care for them can ensure that your teeth stay as happy and healthy as possible. Your teeth are amazing! They help you eat, allow you to speak properly, help give structure to your face, and make you look amazing when you smile. How much do you know about your teeth? We’ve put together some of the most fascinating facts about teeth for you to explore. When you’re done, you’ll appreciate your teeth even more. Plus, you might come away with your next ice breaker at dinner.

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Mouth and Teeth Anatomy –

While the mouth is a small part of our overall anatomy, it’s filled with many parts and players, all of which work together to help you eat, drink, speak and have a radiant smile. The key players are incisors, canines, premolars, molars, crowns, gum line, root, enamel, dentin, and pulp.

What Are the Different Types of Teeth

Here’s a quick overview of the different types of teeth in an average mouth:

  • Incisors – the sharp, chisel-shaped front teeth (four uppers, four lower) used for cutting food.
  • Canines – sometimes called cuspids, these teeth are shaped like points (cusps) and are used for tearing and grasping food.
  • Premolars – these teeth have two pointed cusps on their biting surface and are sometimes referred to as bicuspids. The premolars are for crushing and tearing food.
  • Molars – used for grinding and chewing food, these teeth have several cusps on the biting surface to help in this process.
  • View terms used by a dentist here

Different parts of Tooth –

Each tooth has several distinct parts; here is an overview of each part:

  • Enamel – this is the outer and hardest part of the tooth that has the most mineralized tissue in the body. It can be damaged by decay if teeth are not cared for properly.
  • Dentin – this is the layer of the tooth under the enamel. If decay makes it through the enamel, it next attacks the dentin — where millions of tiny tubes lead directly to the dental pulp.
  • Pulp – this is the soft tissue found in the center of all teeth, where the nerve tissue and blood vessels are located. If tooth decay reaches the pulp, you usually feel pain and may require a root canal procedure.
  • People today tend to know a lot about their oral health, but the humans of ages past relied entirely on conjecture for answers about their teeth. Here are some fun facts about teeth that our ancestors certainly did not know.
  • Cavities Are Not Caused by Tooth Worms
  • In medieval times, most people thought dental cavities were made by tiny tooth worms. These little worms were thought to bore holes in teeth and then hide, out of sight, beneath the surface. The wiggling they did inside the tooth was believed to cause the pain of toothaches.
  • Today, of course, science has told us the truth about cavities, namely that they are really tooth decay caused by enamel-eroding bacteria in the plaque that builds up around teeth. When we eat sugary or starchy foods, the bacteria feed on the remnants left on our teeth, while simultaneously creating an acid that eats away at the enamel.
  • Thankfully, we also know a lot more about preventing and treating tooth decay today than our medieval ancestors did; with preventative dental care, good oral hygiene, and a tooth-friendly diet, we can keep our teeth healthy for a lifetime.
  • Everyone Has the Same Number of Teeth (Mostly)
  • The great philosopher Aristotle believed that men had more teeth than women. Even though he was married, he must never have counted, because men and women both develop 20 primary or baby teeth, and when their permanent teeth come in, both sexes receive 8 incisors, 4 canines, 8 premolars, and 10 secondary molars.
  • Things get complicated, however, when it comes to the third molars, often called wisdom teeth. While most people grow wisdom teeth between the ages of 17 and 21 years old, in about 35 percent of the population, wisdom teeth never develop. Some scientists believe that in the future that percentage will continue to grow until humans no longer grow wisdom teeth at all.
  • Your Primary and Permanent Teeth Start to Develop Before You’re Even Born
  • You may not realize that although you don’t have any teeth visible when you’re born, the tooth buds of your 20 primary teeth, as well as the 32 permanent teeth you will one day develop, are already present in your jaw. The only exception is your wisdom teeth, which don’t begin to develop at all until adolescence.
  • All these fun facts about teeth serve as reminders that you can never know too much about taking care of your teeth and gums. Daily preventative care and regular visits to the dentist will ensure that you have a healthy smile for years to come.

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What are teeth –

  1. Teeth are the hardest substance of your entire body. Enamel is a rock-hard mineral! Once the damage is sustained, enamel cannot regrow or heal itself. Strengthen your enamel with toothpaste and mouthwashes, and eat plenty of foods containing calcium.
  2. Teeth aren’t bones, despite the fact that they are both hard, white, and contain calcium. Unlike bones, teeth can’t heal themselves or grow back if they suffer damage.
  3. Enamel protects the dentine beneath it, which is made from living cells and calcified tissue.
  4. Teeth look yellow when the white enamel is worn down, causing them to become translucent. The weaker the enamel, the more the yellow of the dentine beneath colors the tooth. Another way your teeth lose their whiteness is through regular contact with substances that cause surface stains, such as coffee and tobacco. Whitening pastes have a higher abrasive quality which gently wears away surface stains.
  5. Only two-thirds of your teeth are visible. The rest is hidden inside your gum. Gums need just as much attention as teeth in your oral health care regime. Plaque left on teeth causes tooth decay. Don’t forget to brush, floss, and use mouthwash two to three times a day.
  6. Flossing is important because it allows you to remove plaque from below the gum line, where a toothbrush can’t reach. Looking after your gums is important in preventing periodontal disease, which creates pockets around your teeth. This is just one way you can lose teeth by not brushing and flossing regularly.
  7. Children’s teeth must be brushed as soon as the first tooth shows! Parents can gently clean the tooth with a muslin cloth wrapped around the finger or with a very soft-bristled brush.
  8. The term “wisdom teeth” was given because these teeth come in later in life.
  9. The tooth is the only part of the body that can’t heal itself.

Weird teeth facts –

  1. How your teeth are arranged in your mouth is as unique as your fingerprint— nobody else has a smile like yours!
  2. Women smile more than men, and children are 26 times more likely to laugh than an adult.
  3. China has an annual ‘ Love your Teeth’ day on 20 September.
  4. Teeth start to form in the womb.
  5. Humans spend 5 days of their lives brushing their teeth.
  6. The average human produces 25,000 quarts of saliva in their lifetime — enough to fill two swimming pools.
  7. Mosquitoes have twice as many teeth as humans. The average adult human has 32 teeth.
  8. There is enough fluoride in a tube of toothpaste to kill a small child. Make sure you encourage your little one to spit out their paste after brushing.


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Click here for Food, Drink and Teeth –

Cheese, milk, plain yogurt, calcium-fortified tofu, leafy greens, and almonds, are foods that may benefit tooth health thanks to their high amounts of calcium and other nutrients they provide. Protein-rich foods like meat, poultry, fish, milk, and eggs are the best sources of phosphorus. Both of these minerals play a critical role in dental health, by protecting and rebuilding tooth enamel.

Fruits and vegetables are good choices for a healthy smile since they are high in water and fiber, which balance the sugars they contain and help to clean the teeth. These foods also help stimulate saliva production, which washes harmful acids and food particles away from teeth and helps neutralize acid, protecting teeth from decay. Plus, many contain vitamin C (important for healthy gums and quick healing of wounds) and vitamin A (another key nutrient in building tooth enamel).

  1. Cheese can protect your teeth! It creates a protective layer around your teeth which neutralizes the acid in plaque.
  2. Everyone knows red wine can stain teeth, but did you know some of the other worst offenders include curry sauce, balsamic dressing, and ketchup!
  3. You can create a natural protective barrier to prevent staining before the main meal by eating a leafy salad or steamed veg.
  4. Brushing within half an hour of eating or drinking certain foods can actually damage enamel as the enamel is softer. Wait an hour before brushing.
  5. Your saliva is your best natural defense against staining, so sip water regularly.
  6. Dried fruit is worse for your teeth than normal fruit. The drying process releases free sugars which can contribute to a build-up of plaque.

Foods that damage your teeth –

What you eat matters: While these hard candies seem harmless, eat too many and the constant exposure to sugar can be harmful to your teeth. Hard candies also put your teeth at risk because, in addition to being full of sugar, they can also trigger a dental emergency such as a broken or chipped tooth. Better alternative? Chew sugarless gum

Ice is for chilling, not chewing: You’d be surprised at how many people think ice is good for their teeth. It’s made of water, after all, and doesn’t contain any sugar or other additives. But chewing on hard substances can leave your teeth vulnerable to a dental emergency and damage enamel. Advice: Break the habit and enjoy the water in its liquid form.

Watch your citrus intake: The truth is that frequent exposures to acidic foods can erode enamel, making teeth more susceptible to decay over time. So even though a squeeze of lemon or lime can turn a simple glass of water into a fun beverage, it’s not always the best choice for your mouth. Citric fruits and juices can also irritate mouth sores. Make sure to drink plenty of plain water.

Not all coffee is good for you: In their natural form, coffee and tea can be healthy beverage choices. Unfortunately, too many people can’t resist adding sugar. Caffeinated coffee and tea can also dry out your mouth. Frequent drinks of coffee and tea may also stain your teeth. If you do consume, make sure to drink plenty of water and try to keep the add-ons to a minimum.

Sticky foods are your mouth’s worst nightmare: When it comes to picking healthy snacks, many people put dried fruit at the top of the list. But many dried fruits are sticky. Sticky foods can damage your teeth since they tend to stay on the teeth longer than other types of food. If you find yourself eating dried fruits or trail mix often, make sure to rinse with water after and to brush and floss carefully.

Beware of things that go “crunch”: Who doesn’t love the nice, satisfying crunch of a potato chip? Unfortunately, potato chips are filled with starch, which tends to get trapped in your teeth. If you choose to indulge in snacks like these, take extra care when you floss that day to remove all the food particles that can lead to plaque build-up

Swap out soda with water: When you eat sugary foods or sip sugary drinks for long periods of time, plaque bacteria use that sugar to produce acids that attack your enamel, the hard surface of your tooth. Most carbonated soft drinks, including diet soda, are acidic and therefore, bad for your teeth. Caffeinated beverages, such as colas can also dry out your mouth. If you do consume soft drinks, try to drink alongside a cup of water.
Limit alcohol consumption: Alcohol causes dehydration and dry mouth. People who drink excessively may find their saliva flow is reduced over time, which can lead to tooth decay and other oral infections such as gum disease. Heavy alcohol use also increases your risk of mouth cancer.
Watch out for sports drinks: They sound healthy, but sugar is a top ingredient for many sports and energy drinks. The American Academy of Pediatrics says sports drinks can be helpful for young athletes engaged in prolonged, vigorous physical activities, but unnecessary in most cases. Before your next sip, check the label to make sure your drink of choice is low in sugar or drink water.

Tooth Decay Facts –

  1. Tooth decay occurs when acids from food and drink create plaque, which dissolves enamel.
  2. Plaque starts to form 4 hours after brushing.
  3. Plaque contains over 300 species of bacteria. Using an anti-bacterial mouth rinse will help to key bad bacteria at bay.
  4. The NHS estimates 1 in 3 adults have tooth decay.
  5. The number one chronic childhood disease is tooth decay; it’s 5 times more common than asthma and 7 times more common than hay fever.
  6. If left untreated, tooth decay in children can lead to malnourishment, problems in speaking and learning, and even death.
  7. Sugar is a major contributor to tooth decay. As well as being wary of candy and other overly-sweet foods, check the sugar content of everything from ketchup to yogurt. Don’t forget your allowance is 90g a day, and that includes hidden sugar in foods like fruit and vegetables.

Teeth through times –

  1. People used to brush their teeth using twigs or their fingers before toothbrushes were invented. The first toothbrush tools date back to 3500 BC to Egyptian times.
  2. In Roman times people would use sterile urine as a mouth rinse.
  3. Hundreds of years ago, people used to attempt to cure tooth decay by boiling dog’s teeth in wine.
  4. The Greeks and Romans used to make an abrasive paste out of broken eggshells, bones, ox hooves, and ashes before toothpaste was invented.

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Your mouth, teeth, and gums are more than just tools for eating. They’re essential for chewing and swallowing—the first steps in the digestion process. Your mouth is your body’s initial point of contact with the nutrients you consume. So what you put in your mouth impacts not only your general health but also that of your teeth and gums. In fact, if your nutrition is poor, the first signs often show up in your mouth.

Water rules – Water, especially fluoridated water, is the best beverage for maintaining your oral health. That’s because fluoride helps to make teeth more resistant to acid attacks that can cause cavities. As of 2012, nearly 75 percent of the U.S. population had access to fluoridated water, so drinking water from your own kitchen sink can help prevent dental problems.

Choose Dairy products – Milk, and other dairy products such as cheese and yogurt, are low in sugar, which is a good thing for your dental health. Plus, they contain protein and are full of calcium, which can help to strengthen your teeth.

Lean Proteins for the win – Phosphorus-rich foods such as meat, poultry, fish, milk, and eggs help to strengthen your teeth and contain valuable protein.

Fruits and veggies pack an extra punch – Fruits and veggies are an important part of any balanced diet, and they are also good for your teeth. Since they are high in water and fiber, they help to balance the sugars they contain and help to clean your teeth. Chewing also helps to stimulate saliva production, which washes harmful acids and food particles away from your teeth.

Nourishing Nuts – Nuts contain protein and minerals important for overall health. In addition, nuts that are low in carbohydrates don’t add to your risk of cavities. Why? Because tooth decay is caused by acid-producing bacteria that are activated by carbs. Another benefit is that chewing nuts stimulates saliva production, which can reduce your risk for tooth decay.

Fun teeth facts –

  1. Your teeth are hard on the outside and soft on the inside. The hard, white part that you can see is called ‘enamel.’ Your enamel means that you can chew food without hurting the soft part underneath.
  2. Teeth are the hardest part of your body, even harder than bones!
  3. Although teeth and bones look the same color and are hard, teeth aren’t bones.
  4. Once your baby teeth fall out, you will grow your adult teeth, which last forever.
  5. Sweets and candy make a bad acid in your mouth which hurts teeth. Make sure you brush for two minutes every time you do your teeth to keep them nice and healthy.
  6. Your mouth will make enough saliva in your lifetime to fill two swimming pools!
  7. You use four different types of teeth in your mouth to eat: incisors, canine, premolars, and molars.
  8. A t-rex dinosaur had 60 teeth, but you only have about 20!
  9. Nobody else in the whole world has the same shapes of teeth as you — your smile is special.

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Click here for Interesting Human Teeth Facts:

We smile, we talk, we eat… but how? It is our teeth that help us do all these things and almost every one of us has a habit of taking our ivories for granted. Perhaps our teeth are the most ignored ones in our entire body. It is about time that we start taking care of our teeth before it is too late! We really cannot push you about oral hygiene because that’s a matter of personal choice but we can definitely give you a list of interesting human teeth facts that you will perhaps enjoy reading.

Just a heads up, these facts are going to cover some serious and some fun facts. If you expect only serious stuff, you may find this a little disappointing.

  • Humans get only two sets of teeth throughout their lifetime. The first set is the baby teeth with only 20 teeth in the set. The second teeth are dubbed as the adult teeth with 32 teeth in the set.
  • Teeth start forming way before birth. To be more specific, the foundation of teeth is laid during the fetal stage.
  • Despite the fact that teeth start forming long before birth, they don’t really show up until the baby is born and attains the age of about 6 months.
  • The tooth enamel is the hardest known substance in the entire human body.
  • The plaque formed on our teeth is known to have more than 300 different species of bacteria. Unfortunately, they aren’t healthy ones.
  • On average, a person spends around 38 days in his/her entire lifetime brushing teeth.
  • Only one-third of the teeth can be seen. The remaining two-third is hidden inside the gums.
  • Several diseases have a connection to oral health such as diabetes, osteoporosis, and heart disease.
  • Just like fingerprints, teeth are also unique to every human being. No two humans will have identical teeth.
  • There are different types of teeth and each type has a specific function. For example, incisors are meant for biting off pieces from food, canines are meant for holding and tearing apart the food while molars are meant for grinding the food.
  • Just brushing teeth is not enough. Brushing takes care of 40% of oral hygiene. The remaining 60% is taken care of by flossing.
  • The first-ever toothpaste to be ever made was by the Egyptians some 5000 years ago. It was just a mixture of pumice and wine.
  • Mountain Dew Teeth or the Appalachian Teeth is the name given to the rotten brown teeth of people in the Appalachian region of the USA. Mountain Dew is their official drink which even replaces water most of the time. It is this constant sipping of this beverage that has caused this dental crisis.
  • Chinese researchers are trying to grow teeth synthetically. They collected stem cells from human urine (not a good place to hunt for stem cells) and used the same to grow human teeth in the mouth of a mouse. Beginnings of enamel and dental pulp were recorded but there is still a long way to go.
  • Studies show that keeping toothbrushes 6 feet away from the toilets does not really help in keeping toothbrushes free of germs. Toothbrushes get smothered with bacteria every day in our mouth and the best way to keep our toothbrushes free of germs is to keep them dry because bacteria thrive well in moist conditions.
  • Using a bristles cap for your toothbrush isn’t going to help either because those caps prevent the bristles from becoming dry. The best thing to do here is to dry out the bristles properly before using a cap.
  • Men in ancient Mayan civilization had small holes made on their teeth and fitted those holes with gemstones. They believed that doing so helped to make their mouths pretty.
  • Ancient cultures often used twigs for brushing their teeth. The use of twigs as toothbrushes still continues in many countries such as India. These twigs are often obtained from trees like neem and cinnamon that have antibacterial properties. Studies show that these twigs are equally effective as modern toothbrushes.
  • The Chinese were the first people to have invented an object closer to the modern-day toothbrush. The handle was made using bamboo and the bristles were made using boar hair.
  • Brushing teeth right after eating is not suggested. Right after eating, the saliva in the mouth contains high concentrations of acid. Brushing actually leads to abrasions and brushing right after eating will means acids along with abrasions lead to faster wearing of teeth enamel.
  • Norway has the world’s largest tooth bank which stores milk teeth from babies. The bank has 17,000 teeth stored. According to Norwegian Mother and Child Cohort Study (MoBa) researchers, studying the milk teeth along with urine and blood samples from parents help them to find out how environmental pollution impact the health of both child and mother because the researchers believe that the milk teeth are good indicators of environmental pollution.
  • In Asian countries like Malaysia, Indonesia, and Thailand, fake tooth braces are actually styled statements, and youth consider these braces to be cool as opposed to being ugly, geeky, and uncomfortable. These braces sell at a price range of $100 to $1200.
  • A 17-year old boy named Ashik Gavai from India was suffering from composite odontoma which led to the formation of a tumor in his lower jaw. The tumor was operated and doctors removed 232 teeth from his mouth. In addition, the doctors also found a brick-like marble structure that they had to break apart using a chisel and hammer to remove it completely.
  • The saliva in the mouth is responsible for protecting teeth from bacteria.
  • Cavities or dental caries (usually referred to as tooth decay) is one of the most common diseases found in the world.
  • Lucy Beaman Hobbs was the world’s first licensed female dentist. She received her license in 1866. The world’s first known dentist lived 5000 years ago. He was an Egyptian by the name Hesi-Re.
  • The scientific term used to describe toothache is Odontalgia.
  • The most preferred and commonly used toothbrush color is blue.
  • Right-handed people will usually chew their food on the right side of their mouth and left-handed people chew food in the left side of their mouth.


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  • Your smile is the first thing at least 50% of people notice about you.
  • Coconuts are natural anti-bacterial food and can help reduce the risk of developing gum disease and cavities.
  • More than 25% of adults DO NOT brush twice a day. This increases the risk of developing tooth decay by 33%.
  • Roughly 75% of school children worldwide have active dental cavities.
  • 48% of young adults have untagged themselves from a photo on Facebook because of their smiles.
  • 90% of a bad breath smell originates in the mouth.
  • Modern toothpaste has only existed for about 100 years. Older materials for cleaning teeth include charcoal, ashes, chalk, lemon juice, and more.
  • People who smoke are 2-7 times more likely to develop periodontal disease than non-smokers.
  • It was customary during the middle ages to kiss a donkey if you had a toothache.
  • Tooth enamel is the hardest structure in the human body.
  • Roughly 25% of American adults have no teeth.
  • If you don’t floss, you miss cleaning about 35% of the surface of your teeth.
  • The average human being produces 100,000 gallons of saliva during their lifetime.
  • Tooth decay is the second most common disease, second only to the common cold.
  • What you think of your teeth is only part of the story; one-third of your teeth are located underneath your gums.
  • People prefer blue toothbrushes to red ones.
  • Teeth start to form before we are born.
  • Almost 65 million American adults have some form of periodontal disease. Of this number 38.4% are women, 56.4% are men.
  • Expectant mothers with poor oral hygiene are 7X more likely to deliver premature and low birth weight babies.
  • People with periodontal disease are 2X more likely to develop heart disease.
  • People who drink 3 or more cans of pop daily have 62% more tooth decay, fillings, and tooth loss than people that don’t drink pop.
  • The first toothbrush with bristles was made in China in 1498. Bristles from hogs, horses, and badgers were used.
  • Replacing a toothbrush after illnesses help prevent the potential for re-infection.
  • It takes 43 muscles to frown. It only takes 17 to smile.
  • 61% of adults are attracted to somebody by their smile alone.
  • Tooth enamel is the hardest substance in your body.
  • An apple a day may keep the doctor away, but it also makes you 3X more likely to develop dental decay.
  • Kids miss 51 million school hours a year due to dental-related illnesses.
  • By drinking one can of soda daily, the average American gains 15 lbs each year.
  • The human tongue is as unique as a fingerprint. No two people have the same tongue print.
  • There are more bacteria in the human mouth than there are people on Earth.
  • The average woman smiles 62 times a day. The average man? Only 8 times.
  • Kids laugh roughly 400 times a day. The average adult laughs only 15 times per day.
  • Dinosaurs grew new teeth when one was lost or broken.
  • A fossilized T-Rex tooth can weigh up to a pound.
  • In 200 A.D., the Romans used a mixture of bones, eggshells, oyster shells, and honey to clean their teeth.
  • A snail’s mouth is no larger than the head of a pin, yet it can contain over 25,000 teeth.
  • A single can of soda contains 10-12 teaspoons of sugar. The recommended daily dietary intake of sugar is 4 teaspoons.
  • In 1994, a West Virginia prison inmate who braided dental floss into a rope scaled the wall, and escaped!
  • According to a recent survey by Time magazine, 59% of people would rather have a dental appointment than sitting next to someone who is talking on a cell phone.
  • In the 1800s, blacksmiths and barbers also served as dentists.
  • Toothpicks are the object most often choked on by Americans.
  • The stone-faced farmer in artist Grant Wood’s famous “American Gothic” painting was actually the artist’s dentist.
  • Sports-related injuries account for approximately 5 million missing teeth per year.
  • Americans spend only $2 billion a year on dental care products.
  • Contrary to popular belief, George Washington’s famous dentures were not made from wood. His four pairs of custom choppers were crafted from gold, ivory, lead, and a mixture of human, donkey, and hippopotamus teeth.
  • The cotton candy making machine that made widely consumed cotton candy possible was co-invented by a dentist. Before it was cotton candy, the fluffy confection was called “fairy floss.”
  • The earliest known dentist was Hesi-ren, an Egyptian “doctor of the tooth” who lived around 3000 B.C.
  • The saying “cat got your tongue” originated 2500 years ago in ancient Assyria where conquered soldiers and criminals had their tongues cut out and fed to the king’s cats.
  • Cavities in teeth have been filled since the earliest of times with a variety of different materials, including gum, stone chips, and even turpentine resin.
  • The lifespan of a taste bud is about 10 days. The five known tastes detected by taste buds are: bitter, sour, salty, sweet, and umami. Umami was identified in 1908 by Japanese research and the chemical responsible for it is monosodium glutamate.
  • 60% of people don’t know that a sore jaw when combined with chest pain, can signal a heart attack – especially in women.
  • The average toothbrush contains about 2500 bristles grouped into about 40 tufts per toothbrush. The tufts are folded over a metal staple and forced into pre-cored holes in the head and fused into the head with heat. The handle is made of at least two materials, usually plastic and rubber. The grips used for the handle are precision, power, spoon, oblique, and distal oblique.
  • 90% of system diseases have oral manifestations.
  • The most valuable tooth belonged to Sir Isaac Newton. In 1816, one of his teeth was sold in London for $3,633.00, or in today’s terms, $35,700.00. The tooth was set in a ring.
  • Sugar Facts: Chemical manufacturers use sugar to grow penicillin. A teaspoon of sugar after a hot curry will extinguish the furnace in your mouth. A spoonful of sugar added to a vase will prolong the life of freshly cut flowers.
  • In the 1800s, people who had false teeth in England ate in their bedrooms before gatherings and events at the dinner table. This unique Victorian tradition protected them against the embarrassment of having their teeth ‘fall off’ while dining.
  • Dolphins use their teeth to grab only, not to chew, as dolphins’ jaws have no muscles.
  • Mosquitoes have 47 teeth.
  • In 1905, dental assistant Irene Newman was trained to clean teeth. She became the first dental hygienist.
  • Not too long ago, dentures were common wedding gifts in the British Isles. At that time, many people expected to lose all their teeth and had their teeth extracted at an early age.
  • In colonial days, debtors were shipped from Europe to America to work as servants. Instead of signing a contract, they sealed their agreement by leaving their dental imprint in wax.

How to reduce the risk of cavities –

  • Brush your teeth twice a day for two minutes to remove sugars and food particles from your teeth.
  • Limit between-meal snacking.
  • Keep added sugar in your diet to a minimum by making wise food and beverage choices.
  • Include dairy, plenty of fruits and vegetables, and water in your diet—they all play a role in your dental health.

Click here for Food for Dental Health:

1) Cheese – Do you like cheddar? It’s rich in calcium. In addition, cheese lowers the acid level in your mouth, which plaque hates it for. What’s more, chewing on hard cheeses increases saliva production, which washes off some of the bacteria in the mouth. Want to munch on some not-so-goo-for-your-teeth snacks like crackers – add some cheddar and you’ll mitigate the damage. Just remember, hard, aged cheeses are the best options.

2) Milk – Together with water, milk is the best drink when it comes to your teeth. It’s rich in calcium and other important elements. Milk also lowers the acid levels in the mouth, which helps fighting tooth decay.

3) Water – Your teeth’s superhero! Water helps wash away food particles and keeps your saliva levels high. Saliva is actually your mouth’s best defense against tooth decay because it contains proteins and minerals that naturally fight plaque and if you stay hydrated, you have an unlimited supply of it.

4) Leafy greens (spinach, broccoli, kale) – Super healthy, leafy greens are rich in calcium, folic acid, and lots of important vitamins and minerals that your teeth and gums love.

5) Fish (fatty fishes, wild salmon, tuna) – Rich in minerals and important vitamins like Vitamin D, fish are a crucial part of any teeth-friendly diet.

6) Meat – Most meats are great for your oral health. They are packed with some of the most important nutrients mentioned above. Red meat and even organ meats are especially beneficial.

7) Black and Green Tea – Think polyphenols! Polyphenols have been known to reduce bacteria and toxic products of bacteria in the mouth. Tea also tends to be rich in fluoride, which is a well-known necessity for healthy teeth. It’s best if you drink it unsweetened as sugar and even honey could ruin the party.

8) Nuts – Nuts are full of health benefits for your teeth. They are packed with tons of important elements like calcium and phosphorus. Especially beneficial are almonds, Brazil nuts, and cashews, which help to fight bacteria that lead to tooth decay.

9) Gum – This one is a no-brainer. Chewing gum boosts saliva production, washing away bacteria and food particles.

10) Cranberries (fresh) – Rich in polyphenols (just like tea), which keeps plaque at bay, thus lowering the risk of cavities. Fresh cranberries are especially effective at disrupting the process of plaque formation.

11) Oranges – Most citrus fruits are really acidic, which is not good for your teeth, but oranges are least acidic of all and have all the health benefits that you can expect from fruits.

12) Strawberries – If you want perfect teeth, you better love strawberries! They are packed with Vitamin C, antioxidants, and also malic acid, which could even naturally whiten your teeth.

13) Yogurt – Yogurt definitely ticks more than one good box for your oral health. It’s packed with calcium and probiotics that protect you against cavities, gum disease, and even bad breath.

14) Carrots – Carrots are so tasty and full of tons of the most important minerals and vitamins for your mouth that they deserve a special mention. No wonder Bugs Bunny has perfect teeth.

15) Apples – Will an apple a day keep the dentist away? Probably not, but it will certainly help. It’s packed with key nutrients and vitamins.

16) Garlic – The allicin that is contained in garlic has strong antimicrobial properties. So, it helps you fight tooth decay and especially periodontal disease.

17) Ginger – Ginger is amazing in many ways. When it comes to oral health it might freshen your breath and inhibit bacteria growth.

18) Whole grains – consumption of whole grains (oatmeal, brown rice) lowers the risk of gum disease.

19) Pears – Unlike many acidic fruits, raw pears are good at neutralizing acids, which makes them a perfect snack at any time.

20) Kiwis – Kiwis have one of the highest concentrations of vitamin C.

21) Onions – When eaten raw, onions have powerful antibacterial properties especially against some of the bacteria that cause cavities and gum disease.

22) Shiitake mushrooms – These tasty Asian goodies are plaque’s nightmare. They contain lentinan, a natural sugar that disrupts the formation of plaque on your teeth.

23) Celery – Celery is so good for your teeth it’s worth a special mention. It’s in many ways the perfect snack for good oral health and is the closest we have to nature’s floss.

24) Soy – A diet that includes soy may help promote healthy gums.

25) Sesame seeds – High in calcium and very efficient at scrubbing plaque off your teeth while you chew them.

26) Sweet potatoes – A healthy dose of vitamin A will do lots of good things for your enamel and gums.

27) Raisins – This is a surprise entry, as raisins even appear as the bad guys in some places when it comes to their effect on teeth. However, they are a source of phytochemicals like oleanolic, which may kill cavity-causing bacteria. They are also rich in antioxidants.

28) Black coffee – An even more surprise entry! However, a series of recent studies have shown that black coffee could protect your teeth from tooth decay and actually help fight plaque. There, of course, is a small catch, the coffee needs to be black and unsweetened.

29) Red wine – Wait for a second! Haven’t we been told hundreds of times to avoid red wine in order to protect our teeth? Well, yes…and no! According to a study in the Journal of Agricultural and Food Chemistry, a glass of red wine can have a strong antimicrobial effect against cavities causing bacteria. Cheers to these brave scientists!

30) Coconut – Practiced for centuries in Ayurvedic medicine, coconut oil pulling is a fantastic oral detoxification procedure that’s been gaining traction in the last few years. It works by removing toxins from your mouth and creating a clean, antiseptic oral environment that’s needed to prevent cavities and disease and it’s super easy!

Remember the basics

It feels great to munch on tasty foods, which you know are great for your oral health. However, don’t forget what your dentist has taught you. Even after the healthiest entries of this list, it’s always a good idea to clean your teeth in some way from the remaining food particles, sugars, and acids. Brushing, of course, should be your top choice, but if it’s not an option at the moment, you can get gum or at least drink some water.


Myths about teeth –

Myth #1 – No pain, No problem: If my teeth don’t hurt, they are fine, right?  Not always. By the time something hurts, it’s gone way too far. We have the pretty much-discredited notion that “wait till it hurts”, Decay does not necessarily hurt.

Myth #2 – Sugar-free soda can’t cause cavities: It’s not just sugar that can get at your teeth. Anything that makes your mouth more acidic can cause havoc. That includes sodas, even diet ones. all sodas, more or less, have a low pH, and low pH causes erosion to your teeth. Once erosion starts, it’s not nearly as tough for cavities to form.

Myth #3 – That brown spot’s a cavity: Not necessarily. A lot of times what it is, that decay process started but then it stopped. [The enamel on the tooth] hardened up again. And a lot of times, when it hardens up, it has a discolored look to it. But it’s not necessarily a cavity.

Myth #4 – A filing is forever: They can last a long time. A decade or more. But the tooth didn’t last a lifetime, so the filling won’t either. God made [the tooth] and it still decayed.

Myth #5 – A filled tooth can still get a cavity: Not only can the filling wear and break down, but the tooth can still decay around the edges of the filling. Nothing’s permanent. But the better care we take of our teeth, the longer we can make them last.

Myth #6 – You can avoid fixing milk teeth: Milk teeth often have thinner enamel and, as a result, are less protected from bacteria. A neglected cavity in a milk tooth can result in purulent inflammation which will later harm a permanent tooth.

Myth #7 – To clean teeth well, you need to use a hard brush: In fact, you can use a soft brush. Some dentists even recommend doing so in order not to harm the gums and enamel. The main thing is to follow simple rules: brush your teeth twice a day, and change your brush every 3-4 months.

Myth #8 – You need to use a toothpick after eating: Use dental floss after eating because you can harm your gums with a toothpick. Besides, if you have a desire to clean your teeth with a toothpick after every meal, it’s an alarm bell: it’s time to visit your dentist.

Myth #9 – The more often you brush your teeth, the healthier they will be: Brushing your teeth too frequently can lead to enamel wear out and tooth diseases due to the abrasive properties of toothpaste. It’s better to rinse the oral cavity with a special mouthwash between morning and evening brushing.

Myth #10 – A tooth becomes a cavity: Far from always. There may be a number of reasons for tooth pain aside from a cavity: tooth sensitivity, inflammation of the dental pulp or gum, etc. The problem isn’t always in the oral cavity. For example, it can be sinusitis.
Myth #11 – IF a filling fell out, you don’t need to get your tooth drilled, just refilled: Fillings are made of reliable material and don’t fall out for no reason. Most often the problem is in the development of a cavity under the filling and the destruction of tooth tissues.
Myth #12 – Teeth should be brushed after breakfast: During sleep, the saliva inflow slows down, and this is the reason why bacteria and plaque accumulate in your mouth overnight. If you don’t brush your teeth before breakfast, all this stuff will go straight to your stomach.
Myth #13 – Brushing once a day is fine: No it isn’t.  To help protect your teeth you need to brush for at least two minutes, twice a day.  It doesn’t matter if you use an electric or manual toothbrush in terms of keeping your teeth clean, as long as you brush all the surfaces of your teeth carefully and use fluoride toothpaste. Spit, don’t rinse after brushing – this is so the fluoride in your toothpaste works for longer and protects your teeth better.
Myth #14 – I can use mouthwash instead of brushing: No – nothing beats brushing. Using a mouthwash that contains fluoride can help to prevent tooth decay, but it doesn’t replace brushing to ensure food build-up and plaque are removed from your teeth.

Don’t use mouthwash straight after brushing your teeth or it will wash away the fluoride in your toothpaste (even if the mouthwash has fluoride, your toothpaste’s fluoride is more effective at protecting teeth).

Myth #15 – Do I have to clean between my teeth: Cleaning between your teeth is very important and this can be done with either interdental brushes or floss. The smaller interdental brushes work very well and if you have tight contacts then you may need to use floss.

Myth #16 – It is necessary to clean teeth immediately after a meal: This mistake is very common. Sugar from food becomes acids. The acid softens the enamel layer that protects human teeth. Recently specialists say that the enamel hardens over is 40 – 50 minutes after a meal, and only then is the healthiest time for brushing your teeth. Cleaning earlier than the above mentioned time, the enamel layer wears, which causes the sensitivity of teeth to cold and heat.

Myth #17 – Sodium hydrogen carbonate is safe to use for teeth whitening: Sodium hydrogen carbonate severely damages teeth and destroys enamel. Some experts suggest the use of whitening toothpaste for the stains on teeth. Unfortunately, they contain abrasive particles, which can cause damage. The most appropriate solution, as always, can be an offer by a specialist in the field that is the dentist or dental hygienist.
Myth #18 – When your gums bleed, it is necessary to stop cleaning your teeth:  Bleeding gums is a definite sign indicating that the visit to the dentist is compulsory. Often such cases indicate that the patient does not properly clean his/her teeth and sometimes leaves unclean places. Of course, it cannot be said strictly one-sided, only a specialist can tell the real reason, and in rare cases, a person can suffer from gum disease.


Healthy Drinks

Healthy Drinks

We all know sugary and fizzy drinks can wreak havoc on our health, and they are found everywhere. From TV commercials promoting diet soda to the enticing menu presented to us at our favorite restaurant, artificially sweetened drinks lie everywhere. The good news is there are healthy drinks out there, even if healthy beverage options may seem limited.

There’s no question: Healthy drinks are trendy. It’s why your local drugstore has more brands of coconut water than it does dish soap. And while this surge in wellness drinks is an undoubtedly good thing, it can be tough to know which actually delivers the many promises on their bottles and which are all… liquid.

Thankfully, there are many more healthy drinks for you to choose from than you might think — so you won’t go astray from your health goals. These beverages can not only do your health great favors but can spice up your palette so you won’t grow bored and throw in the towel to living a healthier lifestyle.

Skip the crunches and sip on this sweet smoothie to fight belly fat and reduce bloating

Forget doing another set of crunches at the gym. Tomorrow morning, sip on this deliciously sweet kale smoothie packed with ingredients that fight belly fat and reduce bloating—all for under 300 calories.

The Greek yogurt in the recipe provides a good amount of calcium and protein, both of which can aid in weight loss. The smoothie also contains several ingredients — like blueberries—which have been shown to help diminish belly fat. If that’s not enough, you also get the sweetness of pineapple, which contains an enzyme that helps ease digestion and banish bloat. You won’t be able to taste the kale, which is full of fiber to prevent constipation, as well as calorie-free water to help clean you out.

Melissa's Menu: Three healthy fruit smoothies — The Daily Campus

Click here for So we have listed a few top healthy drinks.

Flat-Belly Smoothie

Serves: 1

3 ounces vanilla Greek yogurt
1 tablespoon almond butter
1/2 cup frozen blueberries
1/2 cup frozen pineapple
1 cup kale
3/4 cup water

Place all the ingredients in a blender and mix until smooth. Enjoy immediately.

Simple Slimming Smoothies –

Whip up one of these diet-friendly blends when you’re in need of a post-workout snack, belly-flattening breakfast, or grab-and-go lunch

Clean green: After a weekend (or a couple of weeks) of indulging, break out the blender to clean up your cravings and reboot your digestive system with this delicious kale smoothie. Watch out, because this baby gets you moving—fast.

Serves: 2

1 frozen banana
2 cups kale
1 tablespoon spirulina
2 tablespoons chia seeds
1 1/2 cups unsweetened almond milk
1 cup ice

Combine all ingredients in a blender and blend until smooth.

Nutrition score per serving: 177 calories, 7g fat (0g saturated), 26g carbs, 8g protein, 7g fiber, 327mg calcium, 205mg sodium

Chocolate Avacado Goddess: Avocado and chocolate make an incredibly indulgent combo. Here, their flavors blend with banana and other natural ingredients to create a uniquely delicious, creamy treat.

Serves: 2

1 avocado, peeled and pitted
2 tablespoons dark unsweetened cocoa powder
2 tablespoons agave nectar
1 frozen banana
1 cup ice
1 cup unsweetened almond milk

Combine all ingredients in a blender and blend until smooth.

Nutrition score per serving: 306 calories, 17g fat (3g saturated), 42g carbs, 4g protein, 11g fiber, 124mg calcium, 101mg sodium

Green banana: You’ll go bananas for this creamy, delicious green drink. Sip it for an on-the-go breakfast, to refuel after a workout, or for a mid-afternoon energizer.

Serves: 2

2 cups spinach
2 frozen bananas
1 1/2 cups unsweetened almond milk
1 tablespoon whey protein powder

Combine all ingredients in a blender and blend until smooth.

Nutrition score per serving: 161 calories, 3g fat (0g saturated), 30g carbs, 7g protein, 4g fiber, 205mg calcium, 170mg sodium

Berry Almond Bliss: Berries boast high levels of antioxidants, which help fight free radicals that cause skin damage. Blend up this bright smoothie to fight wrinkles, smooth your skin, and satisfy your sweet tooth.

Serves: 2

1 frozen banana
1 cup of frozen strawberries
1 cup frozen blueberries
2 tablespoons almond butter
1 tablespoon flaxseed
2 cups unsweetened almond milk

Combine all ingredients in a blender and blend until smooth.

Nutrition score per serving: 272 calories, 14g fat (1g saturated), 35g carbs, 7g protein, 9g fiber, 289mg calcium, 219mg sodium

Lean pumpkin Shake: Savor all the best tastes of fall with this filling, flavorful blend.

Serves: 2

1 1/2 cups unsweetened almond milk
3/4 cup organic pumpkin puree
1 frozen banana
1/2 Bartlett pear
1/4 teaspoon pumpkin spice
1 scoop (2 tablespoons) pea protein
1/2 cup ice

Directions: Combine all ingredients in a blender and blend until smooth.

Nutrition score per serving: 177 calories, 3g fat (0g saturated), 29g carbs, 9g protein, 7g fiber, 180mg calcium, 141mg sodium

Lemon Blueberry Bliss: Combine antioxidant-packed spinach and blueberries, fiber-filled pear, and alkalinizing lemon juice for one powerhouse smoothie.

Serves: 2

1 cup of coconut water
1 Bartlett pear halved and cored
1 cup organic baby spinach
2 cups frozen blueberries
2 tablespoons lemon juice
1 teaspoon lemon zest

Directions: Combine all ingredients in a blender and blend until smooth.

Nutrition score per serving: 156 calories, 1g fat (0g saturated), 6g carbs, 2g protein, 8g fiber, 20mg calcium, 15mg sodium

Strawberry and toasted coconut immunity booster: Feeling under the weather? Whip up this drink to sip on, stat. Bee pollen may help treat allergy symptoms and improve the body’s immune system, while coconut offers powerful antiviral and antioxidant properties that may help your body ward off illness.

Serves: 4

2 cups unsweetened coconut milk (from a carton, not a can)
2 cups of organic frozen strawberries
1 tablespoon lemon juice
1 tablespoon spirulina
1 teaspoon bee pollen
2 tablespoons toasted coconut shavings (divided)

Directions: Combine the first five ingredients and 1 tablespoon coconut in a blender and blend until smooth. Toast remaining coconut in a 350-degree oven for about 3 minutes until golden brown. (Watch closely because coconut can burn easily.) Top smoothie with toasted coconut.

Nutrition score per serving: 81 calories, 4g fat (4g saturated), 10g carbs, 2g protein, 2.5g fiber, 63mg calcium, 29mg sodium


health drinks

Click here for Following are infused water recipes to upgrade your H20 –

Trade-in your regular bottle for healthy fruit- and herb-flavored water combinations that will give your drink a big boost of nutrition.

Drink more water… without even realizing: Everyone knows they need to drink more water, but glass after glass of plain old’ H2O can get boring. Flavored water alternatives, though, may not be worth it: There’s little or no benefit from nutrient additions to vitamin waters, energy drinks, and juices, according to a new study in Canada. And since almost all of these boosted beverages have added sugar, you could actually be harming your health. (They’re also mentioned in The Worst Drinks for Your Body.)

If you get bored of water, there’s a better way to quench your thirst: Infused waters can upgrade the flavor without any nutritional drawbacks. You just let fruit and herbs sit in water for a few hours and voilà! A delicious, healthy alternative to water. To prove it, we’ve got eight delicious fruit and herb combinations.

Berry, Peach, and Coconut :


  • 1 cup organic blueberries
  • 1 cup organic blackberries
  • 2 doughnut peaches, pitted and cut into half-inch wedges
  • 6 cups spring or filtered water
  • 2 cups unsweetened organic coconut water
  • 1-gallon clean glass jar with lid

1. Place blueberries and blackberries into the bottom of your jar, then the peach slices on top.
2. Pour the spring water and coconut water into the jar. Stir the water, cover with a lid, and put water into the refrigerator for at least one hour or overnight for the best flavor. Drink within two days.

Kiwi Cocktail :


  • 3-4 ripe kiwis, peeled and thinly sliced (or crushed for more flavor)
  • 2 quarts filtered or spring water

1. Add the sliced kiwis to a 64-ounce mason jar or pitcher.
2. Add the filtered water.
3. Refrigerate until cold and enjoy.

Strawberry, Basil, and Cucumber :


  • 3 basil leaves, roughly chopped
  • 1 strawberry, sliced
  • 3-5 slices of cucumber
  • Ice
  • Water

Combine all the ingredients in a large glass, and let sit for at least 5 minutes before enjoying.

Raspberry lemon :


  • 2 cups organic raspberries
  • 8 cups spring or filtered water
  • 1 large organic lemon, cut into half-inch slices
  • 2 dried Medjool dates
  • 1-gallon clean glass jar with lid

1. Place raspberries into the bottom of your jar. Add the dates, then layer the lemon slices on top. Pour water into jar and place lid on top.
2. Place water into the refrigerator and let infuse for 1 hour.

Mixed Melon Melody :


  • 1 cup cantaloupe pieces
  • 1 cup watermelon pieces
  • 1 cup honeydew pieces
  • 2 quarts filtered or spring water

1. Add your melons to a 64-ounce mason jar or pitcher.
2. Pour the water over top and chill. Serve over ice.

Orange, Strawberry, and Mint :


  • 1/4 cup fresh mint
  • 1/2 cup strawberries, sliced
  • 1/2 orange, sliced
  • 16 ounces of filtered water

1. Place all fruits and herbs into the mason jar.
2. Fill to top with water.
3. Seal mason jar tightly and let it sit overnight in the refrigerator.

Pineapple, Ginger Delight :


  • 1 cup fresh pineapple pieces (crushed for a sweeter taste)
  • 1-inch piece ginger, thinly sliced
  • 2 quarts filtered or spring water

1. Add the pineapple and ginger to a 64-ounce mason jar or pitcher.
2. Pour the water over top and refrigerate until cold. Serve over ice.

Cucumber Lavender Mixture :


  • 1 cucumber, thinly sliced
  • 1 teaspoon dried culinary lavender or 2 fresh lavender sprigs
  • 2 quarts filtered or spring water

1. Add the cucumbers and lavender to a 64-ounce mason jar or pitcher.
2. Add the filtered water. If using dried lavender, strain before serving.
3. Refrigerate until cold and enjoy.


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Click here for Tips to make drinking water taste better –

Give boring tap water a flavor boost to ensure you get your recommended ounces per day. Drink up!

a. Give a squeeze:  Add a squeeze of lemon or lime (or both).

b. Infuse with fruit: Fill a large jug with water, sliced fruit (try citrus, berries or melon) and ice; refrigerate overnight.

c. Soak it in Flavor: Let pineapple chunks soaked in water for at least two hours.

d. Make a Mash: Mashup blueberries or raspberries in the bottom of your glass, then add sparkling or still water.

e. Make a Splash: Pour in a splash of unsweetened cranberry juice.

f. Cube Juice: Make ice cubes out of no-sugar-added juice and add to sparkling or still water and cranberry juice water.

g. Mint It: Tear up some fresh mint leaves and leave to steep in water before drinking.

h. Cube It: Add sliced cucumber for a refreshing zing.

i. Go Citrus: Freeze clementine slices and use as ice cubes.

j. Mix it Up: Flavor with Crystal Light (or another sugar-free mix such as Lipton’s Green Tea).

k. Make a Sparkle: Make half the glass sparkling water, half the glass still water; it’s not as gassy as sparkling alone.

l. Spice it Up: Crush some basil leaves, add to water and leave overnight.

m. Veg Out: After boiling vegetables, such as carrots, reserve the water and chill overnight for a vitamin-packed blast of flavor.

n. Sweeten it: Add some artificial sweetener, like Splenda or Stevia, to give your drink pep without the calories.

o. Breathe Deep: Add a few drops of rose water.

p. Take Tea: Brew green or white tea, then chill.

q. Pick a Herb: Add an herbal tea bag like passion fruit; heat with lemon.

r. Grab a Soda: Add a splash of your favorite diet soda to plain seltzer water.

s. Branch Out: Try no-cal Metromint water (in flavors like Peppermint, Spearmint, Cherry Mint, and Chocolate Mint.

t. Take it to the Tropics: Add a dash of Acai juice blend, like Sambazon.

health drinks


Click here for Healthiest Drinks –

When you think of good-for-you beverages, water immediately comes to mind, but there are others worth adding to your diet. “Some drinks have tremendous health benefits, from relieving minor ailments like indigestion to protecting against serious ones like osteoporosis. Here, eight healthy drinks that are packed with disease-fighting nutrients. Now that’s easy to swallow.

Green Tea :

The Benefit: Helps reduce the risk of osteoporosis, cancer, heart disease, and cavities. Green tea contains a rich concentration of flavonoids and polyphenols, natural antioxidants that may protect cells from carcinogens (cancer-causing substances), and inhibit tumor growth by helping to neutralize free radicals in the body. The tea’s antioxidants may also guard against heart disease by relaxing blood vessels, inhibiting the formation of blood clots that trigger heart attacks and strokes. Green tea also contains fluoride, which strengthens teeth; the flavonoids may build up bones as well, reducing the risk of osteoporosis and tooth decay.

Mint Tea :

The Benefit Eases cramps and helps ward off indigestion. Mint is an antispasmodic, so it can relax muscles, which combats stiffness and aches.  It also aids in digestion by promoting the movement of food through the digestive tract.

Calories – 0

One Percent Reduced-Fat Milk :

The Benefit: Curbs cravings and helps protect against osteoporosis. Because it has the components of a healthy meal — carbohydrates, protein, and a little fat — you absorb it slowly and stay full longer. It also stabilizes blood sugar, so you’re less susceptible to cravings. Milk is the ideal source of calcium because it contains vitamin D, which is needed for maximum calcium absorption. It may also help your body stop storing fat. In a recent study, women who consumed three to four servings of low-fat dairy foods (milk being one) lost nearly twice as much weight as those who took in lower amounts. The calcium causes your body’s cells to burn the fat instead of holding on to it. This makes it easier to reach and maintain your goal weight.

Calories: 120 for 227 Grams ( 8 ounces )

Soy Milk :

The Benefit: Lowers risk of heart disease. Soy milk contains soluble fiber and soy protein, which lowers LDL (bad) cholesterol levels and triglycerides, reducing the risk of cardiovascular disease. If you’re drinking it instead of cow’s milk, buy soy milk fortified with calcium and vitamins A and D. One caveat: Soy contains phytoestrogens, which may be linked to an increased risk of breast cancer. Talk to your doctor about drinking soy milk if you have a family history of the disease or have had it yourself.

Calories: 81 for 227 Grams ( 8 ounces )

Hot Chocolate :

The Benefit Improves mood and may help protect against heart disease. Chocolate increases the production of the neurotransmitter serotonin, which is responsible for regulating mood. (Low levels of serotonin have been associated with depression.) Cocoa is also rich in polyphenols, plant-derived antioxidants that may protect cells against oxidative damage that can lower HDL (good) cholesterol levels, possibly putting you at higher risk for a heart attack.

Calories: 195 for 227 Grams (8 ounces) homemade cocoa; 115 for a powdered mix

Low-Sodium Tomato juice :

The Benefit: May protect against numerous cancers. Processed tomato products are the richest source of the antioxidant lycopene, which has been associated with a reduced risk of lung and stomach cancer, as well as pancreatic, colorectal, esophageal, oral, breast, and cervical cancers. Lycopene also appears to protect the lungs and heart against oxidative damage, helping to ward off cardiovascular disease.

Calories: 31 for 170 Grams ( 6 ounces )

Cranberry Juice :

The Benefit: Helps prevent gum disease. Research suggests that the same antibacterial properties present in cranberry juice that fight off urinary tract infections may also protect against periodontal disease. Experts theorize that a component of the juice called nondialyzable material (NDM) inhibits bacteria from sticking to the gums. Many nutritionists are wary of fruit juices because of their sugar content, so limit your intake to no more than one glass (6 to 8 ounces) daily. Make sure the label says 100 percent juice, not ‘juice drink’ or ‘cocktail. You can find this type of juice in health-food stores and some supermarkets.

Calories: 140 for 227 Grams ( 8 ounces )

Orange juice :

The Benefit: May ward off cataracts, cancers, and birth defects and boost immunity. An excellent source of vitamin C, orange juice is also a potent antioxidant that may protect against a variety of diseases including cataracts (a clouding of the eye’s lens that can lead to blindness) and lung cancer. Vitamin C may prevent oxidative damage that can cause cells to become cancerous, and it improves immune-cell functioning, enabling your body to fight off infections more efficiently. And it’s a good source of folate, which protects against neural-tube defects in fetuses. To get the extra benefit of bone protection, try some calcium-fortified orange juice.

Calories: 115 for 227 Grams (8 ounces )


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Click here for Chocolate Smoothie recipes you won’t believe are healthy –

Chocolate lovers Rejoice -: Sweet news: “The flavonoids in chocolate, most abundant in cacao beans that have been minimally processed, may cut your risk for cardiovascular disease, high blood pressure, and issues associated with type 2 diabetes,” says Erin Thole, R.D., spokesperson for the Iowa Academy of Nutrition and Dietetics. And smoothie recipes are the perfect way to get your fix. “For the most health benefits, reach for natural cacao powder followed by unsweetened baking chocolate, dark chocolate, and semi-sweet chocolate,” says Thole. These 10 chocolate smoothie recipe options are the perfect excuse to enjoy the sweet stuff at breakfast, lunch, or snack time.

Chocolate Chia Smoothie -: Chia seeds are one of the most potent sources of fiber and add a thick, rich texture to smoothies. They totally disguise the spinach in this Chocolate Chia Smoothie.

Chocolate peanut butter breakfast Shake: Frozen bananas make this Thick and Creamy Chocolate Peanut Butter Breakfast Shake as rich as ice cream. Fans of the classic peanut butter, honey and banana sandwich will have no problem getting out of bed early for this one. (Psst…Eat Chocolate at Every Meal with 6 Healthy Recipes)

Hot Chocolate Breakfast Smoothie -: Brilliant breakfast hack: Place all of the ingredients for this maple syrup-sweetened Hot Chocolate Breakfast Smoothie into your blender to allow the oats to soften up, then refrigerate overnight.

Superfood Chocolate smoothie Bowl -: If you prefer to spoon rather than slurp up your breakfast, this Superfood Chocolate Smoothie Bowl is for you. Since the cocoa powder is so sweet and flavorful, picky eaters won’t even notice that this recipe includes heart-healthy avocado and vitamin-rich fruit and veggie powder. (Have you tried these 8 New Ways to Eat Avocado?)

Chocolate Banana Protein Smoothie -: Just when you think a drink can’t possibly keep you full until lunch, this supersized Chocolate Banana Protein Smoothie comes along. Each 32-ounce serving contains a whopping 36 grams of protein, thanks to cottage cheese and a scoop of chocolate protein powder. (Unsure of which muscle-booster to buy? We have The Scoop on Protein Powders.)

Super Energizing Chocolate Smoothie -: Healthy fats from avocado, sweetness from strawberries and dates, plus a dessert-like mouthfeel courtesy of a frozen banana makes this meal-in-a-glass ideal for a light meal or heavy snack.

Healthy ‘Chocolate Fix’ Smoothie -: Pro tip: Store banana pieces in your freezer, so you’re always ready to blend up this Healthy “Chocolate Fix” Smoothie. Coupled with a tablespoon of gelatin, this drink is thicker than chocolate milk, even without ice.

Paleo Chocolate Coconut Smoothie -: Coconut milk (in place of cow’s milk) and raw cacao powder (similar to chocolate in taste, but less processed and with even more antioxidants, iron, and fiber) make this Paleo Chocolate Coconut Smoothie suitable for those following a caveman diet plan.

Chocolate Peanut Butter Protein Smoothie -: Anything that “tastes more like dessert than a healthy snack,” (according to Chef Savvy creator Kelley) all while offering 25 grams of protein, get a seal of approval from us. Think of this Chocolate Peanut Butter Protein Smoothie as an equation and feel free to get creative by trading in different nut butter, milk, seed, and even protein powder flavor. Although, who wouldn’t want more chocolate?

Chocolate Milkshake Protein Smoothie -: If you’re more of a smoothie-as-a-snack girl, or prefer to pair your drink with a bit of food like a hard-boiled egg or piece of peanut butter toast, opt for this 138-calorie Chocolate Milkshake Protein Smoothie. It’s light enough for calorie counters, but with 19 grams of (all-natural) protein, it’s still plenty filling. We know what we’re making for our next post-weight room recovery drink.


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Click here for The Truth about Detox tea cleanses –

You probably know about the health benefits of tea (hello, antioxidants!), but are the health claims around detox teas legit?

We’re weary of any trend that involves detoxing with just a drink. By now, we’re all pretty aware that liquid diets can’t sustain our active bodies for very long, and most of the drinks celebrities swear by have little actual detoxifying effects. But a teatox, or tea detox or tea cleanse, is a gentler approach to the whole idea, namely because it involves adding a few herbal cups to your existing, healthy diet—instead of replacing meals entirely.

The Health Benefits of Tea

Tea’s health benefits cover almost every territory: A 2013 study analysis from Italian, Dutch, and American researchers found that tea may help lower your risk of stroke and heart disease, lower your blood pressure, increase mood and mental performance, and even keep your energy up and weight down.

But when it comes to detoxification, tea alone isn’t enough for the job. No one food, herb, or remedy has the ability to cure ailments or disease, nor does it have the ability to ‘detox’ the body.

In fact, there is no hard evidence backing the claims made by tea companies that their detox teas actually purify human cells. However, high-quality teas can help support the body’s natural daily process of detoxification—just as much as other foods and drinks can hurt this system.

Basic green and black teas are rich in antioxidants (and matcha green tea is more than 100 times higher in one powerful antioxidant)—the secret behind boosting your natural cleansing process. Antioxidants work to reduce the oxidative stress and free radicals in our body, too much of which can cause chronic inflammation and even mutate our DNA strains, leading to cancer and other chronic diseases, according to researchers.

Detox Teas

If green and black tea are helpful in their own, pure form, is there an upside to those bags branded explicitly for detoxing?

Specific detox teas offer added benefits in the additional ingredients. Herbs like lemongrass, ginger, dandelion, and milk thistle all contain properties said to support a healthy liver, one of those organs in charge of your natural detoxifying process. Ginger has also been proven to alleviate oxidative stress within the liver, which indirectly helps the organ perform its cleaning task more efficiently.

One thing to watch out for in detox teas, though, is a common ingredient—and herbal laxative—senna. One part of detoxing is the cleansing of the intestines, and senna aids this process. While it can be helpful as a night-time drink short-term, taking senna for too long can cause vomiting, diarrhea, electrolyte imbalance, and dehydration. If you feel stopped up, incorporate a senna tea for a few nights. But stick to senna-free varieties for your habitual cup.

How to Get the Most Health Benefits from Tea

Nutritionists agree that drinking tea when you wake up and before bed can help your system rev up and calm down, depending on which variety you choose. If you’re a tea fanatic, work in a few cups throughout the day: Unless you’re sensitive to caffeine, you can probably handle five to seven cups a day without any negative side effects.

If you do choose to try a tea detox, the most important aspect isn’t the kind of healthy tea you choose—it’s what else you eat: Tea can only be medicinal and detoxifying if your diet isn’t taxing your system, which most American meals are guilty of. In order to truly detoxify your body, cut processed and fried foods, and up your intake of fruits, vegetables, whole grains, lean proteins, and anti-inflammatory fats like avocados and almonds. Once your diet is clean and gentle on your body, detoxifying teas can begin to enhance your natural organ function.

  1. Dandelion tea: Dandelion aids liver function by helping to remove toxins and reestablish hydration and electrolyte balance.
  2. Lemon or ginger tea: This revitalizing tea is great for the morning because the light amount of caffeine will wake you up without wreaking havoc on your stomach. Plus, the health benefits of ginger include reducing inflammation and controlling blood sugar, so you can feel good drinking this soothing tea.
  3. Motivational tea: In addition to the inspirational messages on every tea bag, this particular Yogi tea variety includes burdock and dandelion to help your liver, and juniper berry to enhance your kidney function.
  4. Lemon Jasmine Green Tea: With chamomile and mint to calm the system, usually a cup before bed is recommended. Plus, it’s high vitamin C content means it’s chock full of antioxidants.


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Click here for Benefits of Healthy Drinks-

  • Aid digestion
  • Replenish vitamins and minerals
  • Skincare
  • Protect teeth and gums
  • Detoxification
  1. Digestive Aid

When you drink healthy beverages, you get more of the nutritional value because they are in their liquid form, making it easier for you to digest and absorb nutrients. Your stomach won’t have to work as hard to break the food down and pull out the nutrients you need. Liquids skip the chewing process, and the beverage reaches your digestive system at a faster rate.

Probiotic drinks are beverages that have been through the fermentation process. Healthy bacteria found in your gut feed on the starch and sugar in the drink, making lactic acid. Fermentation has been shown to preserve nutrients, including B vitamins, beneficial enzymes, and many strains of bacteria while breaking the beverage down into an easily digestible form.

  1. Replenish Vitamins and Minerals

Although drinking clean pure water alone is great in most cases, it doesn’t contain high levels of electrolytes and minerals to replenish what was lost during times of illness and strenuous exercise. Since the healthy drinks are at a liquid state, they can be easily digested, making the electrolytes and vitamins easily accessible to help avoid electrolyte imbalance.

Healthy drinks like coconut water may be useful as an oral rehydration therapy, replacing fluid loss in patients who suffer from severe dehydration. With high antioxidant properties, coconut water can help neutralize free radicals resulting from long hours of exercising.

  1. Skin Care

Healthy drinks with a large amount of vitamin C, such as lemon water, have heaping amounts of antioxidants. In recent studies, vitamin C was found to be the most plentiful antioxidant in human skin, protecting the skin from oxidative stress caused by free radicals. Vitamin C is essential for collagen synthesis, serving as a co-factor for enzymes responsible for cross-linking and stabilizing collagen molecules. The anti-inflammatory properties of vitamin C in healthy drinks may help with conditions like acne and rosacea. It can promote wound healing and prevent post-inflammatory hyperpigmentation as well.

  1. Healthy Teeth and Gums

People lack the enzyme L-glucose-gamma lactone oxidase required for the proper synthesis of vitamin C; hence, they must acquire it from natural sources, such as healthy drinks that contain citrus fruits, green leafy vegetables, strawberries, papaya, and broccoli. Traditionally, vitamin C foods and drinks were carried by sailors on long journeys to avoid scurvy, a disease of bleeding gums.

Regular consumption of green tea may help your goal to have healthy teeth and gums. Research shows green tea may promote periodontal health by preventing bone loss, limiting the growth of bacteria associated with periodontal disease, and reducing inflammation. The periodontal prevention effects of green tea have been credited by an antioxidant called catechin. Catechin may also help inhibit the acid-producing bacteria from causing dental caries.

  1. Detoxification

Healthy drinks are a great way to feel and look healthier as they cleanse your body from harmful toxins. Healthy drinks are filled with powerful liver-cleansing, anti-inflammatory, and antioxidant ingredients known to energize and rejuvenate.

Herbs, such as dandelion, lemon, and stinging nettle leaf, have high volatile bitter components, isolating toxins in the body and flushing them out. Bitters also help stimulate gastric juices to promote better digestion, absorption, and transportation of toxins.


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Click here for The calorie count of all your favorite cocktails –

Alcohol doesn’t encourage the best decisions, so be health-conscious when ordering. Learn how many calories are in your beer, wine, or cocktail of choice.

When you’re toasting your best friend’s promotion with a glass of wine or celebrating the end of the week with margaritas, the calories in your favorite drink are probably the last thing on your mind—and you’re not alone. Eighty percent of adults have no clue about the nutritional information in alcoholic beverages, says a new study. Considering that 10 percent of drinkers’ daily calories come from alcohol, this can be a huge diet buster (especially when you consider the high sugar and salt levels of most adult beverages). Yet chances are, even if you went looking for this information, you wouldn’t find it since booze doesn’t requite nutrition labels the way edibles and even non-alcoholic drinks do. This is why many experts are calling for mandatory nutrition labels on all drinks containing more than 1.5 percent alcohol. Until then, we’ve got the nutrition facts for some of the most popular drinks. Check out how sinister your favorite swigs are.

White wine -: One of the most diet-friendly ways to imbibe, white wine has 120 calories, 0 grams carbs, 0 grams protein, and 0 grams fat.

Red Wine -: In one serving of red wine (roughly five ounces), there are 102 calories, 5 grams of carbs, 0 grams fat, and 0 grams protein. (Is This the Healthiest Wine in the World?)

Moscato -: One glass of Moscato contains 160 calories, 20 grams carbs (17 grams sugar), 0 grams protein, and 0 grams fat.

Light Beer -: One Coors Lite contains 102 calories, 5 grams carbs, 0 fat, 0 protein (which is why it’s one of our 20 Bikini-Friendly Beers!).

India Plae Ale Beer -: One 12 oz bottle of Sierra Nevada IPA beer contains 175 calories, 14.1 grams carbs, 1.6 grams protein, and 0 grams fat.

Lager -: A bottle of Yuengling lager contains 128 calories, 10 grams carbs, and 1.4 grams protein.

Wheat Beer -: A bottle of Leinenkugel Sunset Wheat beer contains 165 calories, 16 grams carbs, and 2 grams protein.

Stout Beer -: A pint of Guinness beer contains 170 calories, 6 grams carbs, 0 grams protein, and 0 grams fat.

Hard Cider -: One bottle of Angry Orchard hard cider contains 210 calories, 30 grams carbs (24 grams sugar), 0 grams protein, and 0 grams fat. That sugar count is pretty high, but it’s all thanks to the natural sugars in apples. Be sure to look for a brand that doesn’t add any artificial sweeteners.

Cosmopolitan -: One martini-glass-sized Cosmo (about a 1/2 cup) contains 100 calories, 23.9 grams carbs (with 22 g sugar!), 0.5 grams protein, and 0 grams fat. Triple sec—a syrup made from pure sugar—and the cranberry juice are responsible both for that delicious flavor as well as the high sugar count. (Real Women Share Their Daily Sugar Intake and Healthy Eating Habits.)

Mojito -: One serving of a classic mojito contains 242 calories, 40 grams carbs (37 grams sugar), 0 grams protein, and 0 grams fat. Trade out the unhealthy, simple syrup base and try our English Mojito Cocktail.

Martini -: One martini contains 70 calories, 17 grams carbs (17 grams sugar), 0 grams protein, 0 grams fat. This one tops the low-cal list thanks to being just vermouth and gin with no extra mixes, flavorings, or extras. (Although you can double that if you eat the olive garnish!)

Margarita -: A 12 oz regular margarita, made with a mixer, on the rocks contains 174 calories, 19 grams carbs (17 grams sugar), 0 grams protein, 0 grams fat.

Long Island Iced tea -: One 15-ounce serving contains a whopping 454 calories, 62 grams carbs (61 grams sugar), 0 grams protein, and 0 grams fat. If those calories surprise you based on how healthy you know tea to be, consider this: All the vodka, gin, rum, and tequila add up empty calories, but the triple sec and cola drown this drink in a sugary syrup. And there’s not even any real tea! Instead, try our Tokyo Tea recipe in Best Low-Calorie Cocktails for Summer.

Pina Colada -: One eight-ounce pina colada contains 300 calories, 50 grams carbs (43 grams sugar), 0 grams protein, and 0 grams fat. The pineapple-coconut mixer that gives it that characteristic beach flavor is also what racks up the calorie count. By making your own with light pineapple juice and real coconut cream, you can cut this number in half (and it tastes better!). (Try the Skinny Colada in our 8 Skinny Summer Cocktails Under 200 Calories.)

Moscow Mule -: A six-ounce Moscow Mule contains 120 calories, 15 grams carbs (13 grams sugar), 0 grams protein, and 0 grams fat.

Vodka Cranberry -: One 1.5-ounce vodka cranberry contains just 95 calories, 2 grams carbs (0 from sugar), and 0 grams protein.

Gin and Tonic -: One six-ounce gin and tonic contains 143 calories, 14 grams carbs (13 grams sugar), 0 grams protein, and 0 grams fat. Want to slash that sugar count? Opt for a gin and soda water—tonic has as much sugar as a soda!


Study: COPD, liver disease, hypertension, diabetes linked to ...

Unhealthy Drinks

Fruit Juice

Don’t be swayed by packaging pleasing to the eye or hidden words — be sure what you are buying is the real deal. When fruit juice is “100% pure fruit juice,” one serving size equals one cup or eight ounces. However, fruit juices lack dietary fiber, which is needed to help keep blood sugar levels at bay. In this case, it is best to incorporate dietary fiber in addition to consuming fruit juices to prevent unnecessary sugar spikes. Fruit juices labeled “cocktails” are beverages filled with sugar and artificial coloring, and most fruit juice is full of hidden, unhealthy additives.

Soft Drinks

When it comes to soft drinks, they rank the top of the list of being the most unhealthy beverage out there. With tons of sugar and no nutritional value, soda can put you on the fast track of gaining weight, overeating, being dehydrated, and developing dental caries.

Sports Drinks

Reaching for a commercial sports drink after exercise can put your weight-loss goals on hold. Sports drinks are filled with artificial sweeteners, sugar, and other additives. Lemon water or coconut water are better options.

Energy Drinks

Energy drinks are common among college students to pull an all-nighter and increase concentration before exams. Most energy drinks are loaded with caffeine and sugar, giving you a short burst of energy but eventually tanking your energy levels fast.

Healthy and unhealthy foods and snacks

World Heart Day

World Heart Day

29th September – Day Of The Year

World Heart Day

World Heart Day is being celebrated around the globe, i.e. September 29. The day is observed to raise awareness about cardiovascular diseases like heart attack and stroke, as well as how to prevent them. According to the official website of the World Heart Federation, the theme for World Heart Day 2018 is “My Heart, Your Heart”. The theme is aimed at encouraging people to look after their own hearts and the hearts of their loved ones. This year-round,

World Heart Federation is asking people to say to themselves, the people they care about and individuals around the world, “what can I do right now to look after MY HEART… and YOUR HEART?” The theme resonates with professional cardiology and healthcare audiences to look after ‘all our hearts’.

Overeating, lack of exercise, unhealthy diets, and high blood pressure, cholesterol, and glucose levels are all factors that can trigger heart disease and threaten our own lives and those of loved ones. Heart Day was set up to drive home the message that heart problems can be prevented.

The aim is to improve health globally by encouraging people to make lifestyle changes and promoting education internationally about ways to be good to your heart. This lesson is becoming increasingly relevant as reports of obesity, poor diet and physical inactivity in children and young people become more and more common.

Events take place to promote healthy hearts. Charities and other organizations coordinate walks and runs, health checks, public talks, shows, and exhibitions to name a few of the interesting and informative events which mark the day. So on Heart Day, get involved, eat your fruit and veg, and get outside; both you and your heart will feel the benefits.

world health day

Click here for World Health Federation

About the World Health Federation –

World Heart Federation (WHF), a nongovernmental organization, is based in Geneva, Switzerland. An International Society of Cardiology was founded in 1946 and International Cardiology Federation in 1970. Both organizations were merged to form the International Society and Federation of Cardiology (ISFC) in 1978. Later the name of the International Society and Federation of Cardiology was changed to the World Heart Federation in 1998.

It is a united community, of around 200 member organizations, only the global body in the world dedicated to lead this fight against heart diseases. This federation brings together the strength of various medical societies and heart foundations all over the world (more than 100 countries from Asia-Pacific, East Mediterranean, Europe, the Americas, and Africa).

The World Heart Federation motivates the health care professionals, medical societies, policymakers, patients, organizations, and other healthy individuals to come forth and participate actively in the campaign to reduce the fear of heart disease and stroke as well as ensure people for longer and better lives.

History of World Heart Day

It was launched in 2000 by the World Heart Federation as an annual event that was planned to be taking place every last Sunday of September. However, in 2011 they decided to fix it on every 29th day of September and it has been celebrated on that day ever since.

 Why Celebrate –

Some of the most dangerous risk factors leading to heart disease and stroke are high blood pressure, high level of bad cholesterol, increased glucose level, smoking habit, inadequate intake of diet, fruit, and vegetables, increased weight, and obesity.

It motivates people to get participated and take some knowledge, go through the proper heart check-ups, and follow other control measures all through life. It is a perfect day when many people do promises to themselves to quit smoking, get involved in daily physical activities, start eating a healthy diet, etc in order to keep their heart in good working order.

It is a day when people realize about overeating, unhealthy diets, lack of exercise, bad lifestyle, etc causing heart ailments. It brings some hope to people that heart problems can be prevented and controlled for the whole life by following a healthy lifestyle.

Customs and Celebrations –

Both governmental and non-governmental organizations celebrate this day from all over the globe. They do this by organizing activities like marathons, walks, public talks, fitness sessions, exhibitions, and science fairs. Some landmarks, monuments, and famous buildings choose to go red on this day as a show of cardiovascular disease awareness.

Any person interested in celebrating this day is advised to do so by being more attentive to their heart health. There are several ways one can do that, including partaking in physical exercises, stopping smoking, quitting alcohol, and starting eating a healthy diet. Also, have your heart, blood pressure and cholesterol checked frequently.

The aim of this campaign is to motivate people for active participation in a huge number to make this campaign successful and world free of heart diseases. There are many ways people can be involved in the celebration such as planning their own ways, sharing healthy heart selfies on Twitter, Facebook pages, and other social media sites to boost the campaign, keep an eye on the website of world heart federation regularly for current updates and information.

Get Involved –

There are numerous ways you can get involved apart from taking part in the events. You can plan your own event or share tips and encouraging messages on social media. Keep your heart healthy and help others do the same.


India Status –

According to the World Health Organisation (WHO), cardiovascular diseases are the leading cause of mortality worldwide, including India. Globally, 17, 500, 000 people die every year from CVD, such as heart disease and stroke. A study published in The Lancet showed that cardiac ailments killed more Indians in 2016 (28%) than cancer or any other non-communicable disease.

The study found that the prevalence of ischemic heart diseases (IHD) and stroke have increased by over 50 percent between 1990 and 2016 in India, resulting in a doubling of deaths caused by them. The study showed that deaths due to cardiovascular diseases in India increased from 1.3 million in 1990 to 2.8 million in 2016. Current estimates suggest that India will soon have the highest number of heart disease cases in the world.

As per the Indian Heart Association, 50% of all heart attacks in Indians occur under 50 years of age and 25% of all heart attacks in Indians occur under 40 years of age. There has been a significant surge in the number of heart disease in the younger generation in both males and females. This year, the World Heart Federation, which created the World Heart Day, is urging people to make a promise … for my heart, for your heart, for all our hearts.

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Click here for Food and Diet Plan

There are certain foods that you should include in your diets, to ensure the smooth and healthy functioning of our hearts. At the same time, there are foods that harm us and lead to a number of health complications and illnesses and our hearts are better off without these. This World Health Day, let us all take a pledge to purge our diets of foods that are unhealthy for our heart and eat more foods that make it healthier.

List of Foods start adding to your diet for healthy Heart:-

A. Amla or Indian Gooseberry: The Indian gooseberry is rich in vitamin C, which is one of the best nutrients to consume for a healthy heart. Other vitamin C rich foods include oranges and lemons.

B.  Soy: Foods made from soy, including tofu and soy milk, etc., are also great for the heart, as these are rich in essential vitamins and minerals, as well as proteins and polyunsaturated fats. The last nutrient, in particular, helps in lowering the levels of LDL or bad cholesterol in the blood, reducing the risks of heart diseases.

C. Berries: Blueberries, strawberries, acai berries, etc., are extremely rich in antioxidants, which help in reducing inflammation and reduce risks of heart diseases. Blueberries contain anthocyanins, which are antioxidants important for lowering cholesterol levels.

D. Fatty Fish: Omega 3 fatty acids are essential for a healthy heart. Fatty fish like salmon is rich in this essential nutrient and including it in your diet is great for your heart. Some common vegetarian sources of omega 3 include chia seeds, hemp seeds, flaxseeds, walnuts, etc.

E. Oatmeal: This basic breakfast might just help in preventing a potentially fatal condition by protecting your heart. Oats are very rich in soluble fiber, which is key to maintaining a healthy heart. Oats also contain beta-glucan, which fights the build-up of fats or lipids in the body.

F. Nuts: Almonds, walnuts, etc., are rich in vitamin E, which fights increase in bad LDL cholesterol in the blood, reducing risks of cardiovascular diseases.

G. Olive Oil: Your cooking oil makes a world of difference to your heart health and using olive oil for cooking is great for your heart due to the presence of high amounts of MUFA or monounsaturated fatty acids in it.

H. Spinach: Green vegetables are generally healthy for you, as they help in management in your weight, but spinach is particularly great for your heart. It is rich in carotenoids that fight oxidative stress in the body, as well as folic acid,I. which prevents the hardening of arteries.

I. Pumpkin Seeds: Magnesium-rich pumpkin seeds can protect your heart by keeping the heart rhythm steady and lowering blood pressure, besides maintaining other heart functions.

J. Apple: An apple a day may keep your heart functioning well because this humble fruit contains the flavonoid quercetin, which has anti-inflammatory properties and fights plaque build-up.

Diet has a big role to play in the well-being and health of the heart. What you eat lays the foundation for a healthy or unhealthy heart, which may ultimately end up determining your overall well-being and longevity.

Foods Heart patients must avoid:-

  1. Processed Grains and Carbohydrates: Not all carbs are bad for your health. In fact, whole grains may actually protect the heart and maintain its health. But processed grains contain unhealthy carbs, which are very likely to give your heart a hard time. This is because processed grains have very little nutritional value, as a high level of processing strips the grain of healthful components. These also contain harmful ingredients like trans fats, sodium, and sugars. So keep away from pizzas, pasta, and starchy foods like white bread, potatoes, white rice, etc.
  2. Soft Drinks or Sugary Drinks: These also include energy drinks, which often contain high levels of sugar, which is harmful to any heart patient. These soft drinks contain a high amount of calories, which leads to a spike in the levels of blood sugar. These drinks also increase your chances of weight gain. So the next time you feel like quenching your thirst, along with meals, simply opt for water or other naturally hydrating drinks like coconut water and skip that soda. This is particularly important for heart patients to follow.
  3. Red Meat: Heart patients are often advised to stay away from all sources of red meat. This type of meat contains high amounts of saturated fat, which is harmful as it raises levels of Low-Density Lipoproteins (LDL) cholesterol in the blood. Common sources of red meat include lamb, pork, and beef. It would be better to switch red meat with white meat from chicken, turkey, and fish.
  4. Salty Foods: Commonly packaged snacks like chips and crisps contain high amounts of salt, which is again harmful to the health of heart patients. Too much sodium intake in the body can raise blood pressure. Although it’s not necessary to chuck salt out of your diet, completely, one should certainly be mindful of their daily salt intake and keep it well within the recommended daily requirement.
  5. Trans Fats: Again, most packaged snacks, as well as junk foods contain this harmful ingredient. Trans fats, sometimes labeled as hydrogenated oils on processed foods, is the ultimate nemesis of a heart patient and should always be kept at an arm’s length. Chocolates, cookies, chips, and other common snacking foods contain trans fats and hence, should be avoided by heart patients.


Following strategies will keep your heart Healthy and Happy –

By making just a few small changes to our lives, we can all live longer, better, more heart-healthy lives. Here are five simple things you can do to keep your heart healthy and happy.

Eat a healthy diet: Eat well by including plenty of fruit and vegetables, whole grains, lean meat, fish and pulses, while restricting salt, sugar, and fat intake. Use alcohol in moderation.

Get more active: Include regular exercise in your daily routine. WHO recommends that adults should get at least 30 minutes of regular physical activity every day to maintain cardiovascular fitness – at least 60 minutes on most days of the week can help maintain a healthy weight.

Say no to smoking: Quitting smoking is the single best thing you can do for your heart health. The risk of coronary heart disease is substantially reduced within two years of quitting, and within five years, the risk of CVD returns to that of a non-smoker.

Know your risk: Visit your doctor or a healthcare professional and ask them to measure your numbers – blood pressure, cholesterol, blood sugar and body mass index (BMI), all of which are a major risk factor for CVD. Your doctor can advise you on your overall CVD risk so you can plan to improve your heart health.

Know your symptoms: Recognise the signs and symptoms of a heart attack. It is said that over 70% of all cardiac and breathing emergencies occur in the home when a family member is present and could help a victim.

Cardiovascular disease is the world’s leading cause of death today, however, by making a few changes to our lives, we can prevent or reduce the risk of heart disease and stroke, as well as improve our quality of life.

Few fascinating facts about the heart.

  • Heart of a healthy person beats about 1,15,200 times every day.
  • The heart pumps blood to all of the 75 trillion cells of the body.
  • Only the Cornea of the eye doesn’t receive blood supply.
  • In fact, the heart rate drops while asleep.
  • Strangely enough, on average, women’s hearts beat about 10% faster than men’s.

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Click here for Lower Heart disease risk

 Risk factors are conditions or habits that make a person more likely to develop a disease. They can also increase the chances that an existing disease will get worse. Important risk factors for heart disease that you can do something about are:

  • High blood pressure
  • High blood cholesterol
  • Diabetes and pre-diabetes
  • Smoking
  • Being overweight or obese
  • Being physically inactive
  • Stress
  • Alcohol
  • Having a family history of early heart disease
  • Having a history of preeclampsia during pregnancy
  • Unhealthy diet
  • Age (55 or older for women)

 Some risk factors, such as age and family history of early heart disease, can’t be changed. If your father or brother had a heart attack before age 55, or if your mother or sister had one before age 65, you are more likely to get heart disease yourself. For women, age becomes a risk factor at 55. After menopause, women are more apt to get heart disease, in part because of their body’s production of estrogen drops.

Women who have gone through early menopause, either naturally or because they have had a hysterectomy, are twice as likely to develop heart disease as women of the same age who have not yet gone through menopause.

Another reason for the increased risk is that middle age is a time when women tend to develop risk factors for heart disease. Preeclampsia is another heart disease risk factor that you can’t control. However, if you’ve had the condition, you should take extra care to try and control other heart disease risk factors.

You can make the changes gradually, one at a time. But making them is very important. Other women may wonder: If I have just one risk factor for heart disease—say, I’m overweight or I have high blood cholesterol—aren’t I more or less “safe”? Absolutely not. Each risk factor greatly increases a woman’s chance of developing heart disease. But having more than one risk factor is especially serious because risk factors tend to “gang up” and worsen each other’s effects. So, the message is clear: Every woman needs to take her heart disease risk seriously—and take action now to reduce that risk.


Tips for  Daily routine –

Eat better – Run more – Squat more

Sleep earlier – Wake up earlier

Make a good breakfast – Drink water

Eat Fruits – Read Books

Talk less – listen more

Feel deeper – Love better

Open your eyes – experience life

Adventure  – Be happy

Themes of world Heart Day –

There are themes for every year’s celebration of the world heart day to bring more awareness.

The theme of 2018 is yet to come.

The theme of 2017 was “share the power”

The theme of 2016 was “Light Your Heart, Empower Your Life”.

The theme of 2015 was “creating heart-healthy environments”.

The Theme of 2014 was “Heart Choices NOT Hard Choices”.

The Theme of 2013 was “Take the road to a healthy heart”.

The Theme of 2012 was “One World, One Heart, One Home”.

The Theme of 2011 was “One World, One Heart, One Home”.

The Theme of 2009 and 2010 was “I Work with Heart”.

The Theme of 2008 was “Know your Risk”.

The Theme of 2007 was “Team Up for Healthy Hearts!”.

The Theme of 2006 was “How Young is Your Heart?”

The Theme of 2005 was “Healthy Weight, Healthy Shape”.

The theme of 2004 was “Children, Adolescents, and Heart Disease”

  The Theme of 2003 was “Women, Heart Disease and Stroke”.

The Theme of 2002 was “What Shape are you in?”.

The Theme of 2001 was “A Heart for Life”.

The Theme of 2000 was “I Love my Heart: Let it beat!”.

How to Live Longer


eat half, walk double, laugh triple, and love without measure

How to Live Longer

We have covered many points mentioned in this post in our earlier posts. But in this post, we have consolidated points that can really increase your lifespan by following rigorously.

No matter what your age, you have the power to change many of the variables that influence how long you live, and how active and vital you feel in your later years. The key to healthy aging is to engage fully in life—mentally, physically, and socially. Transitioning to older years isn’t about sitting in a rocking chair and letting the days slip by. Actions you can take to increase your odds of a longer and more satisfying life span are really quite simple.

This post will take a dive into the research and summarize the lifestyle and diet hacks that you can use to live the longest, healthiest life possible. Life expectancy can be increased with simple steps and changes. This post will help you find ways to increase your life expectancy and improve your health and feel great as you age. These are the secrets of increasing your lifespan. Let’s start :

Click here for How to increase lifespan

In order to live longer, you should be eating a healthy, balanced diet, and doing regular exercise. You could lower your risk of cardiovascular disease and cancer by following this diet plan, it’s been revealed.

Eating a balanced diet – including at least five portions of fruit and vegetables a day – could increase your life and you will live longer.

You could also boost your lifespan by doing regular exercise. It’s the “miracle cure”.

Small diet or lifestyle changes are all that’s needed to increase your life expectancy and avoid an early death.

One of the best diet plans to increase lifespan is the anti-inflammatory diet, scientists have claimed.

An anti-inflammatory diet could slash patients’ risk of death by cardiovascular disease or cancer, according to researchers, even partial adherence to the anti-inflammatory diet may provide a health benefit.

The diet plan lowered the chances of early death in almost 70,000 people by 18 percent, a study claimed.

Their risk of cardiovascular death was lowered by 20 percent.

There was also a 13 percent lower risk of cancer death.

People that smoke was even more likely to benefit from the anti-inflammatory diet, the scientists said.

An anti-inflammatory diet could consist of fruits and vegetables, tea, coffee, whole grain bread, breakfast cereal, low-fat cheese, and olive oil.

Patients could also snack on nuts and chocolate while drinking a moderate amount of red wine or beer.

The diet plan is rich in antioxidants, which help to get rid of free radicals in the body.

Free radicals damage healthy cells while increasing the risk of some diseases.

Following an anti-inflammatory diet could also benefit arthritis patients or people with back pain, it’s been claimed.

Superfoods to help you live longer – Analysis suggests even a small daily serving of nuts can cut the risk of coronary heart disease by 30 percent, cancer by 15 percent, and premature death by 22 percent. Here are the best superfoods to eat for a healthy life.

  • Coconut Oil – This oil can improve blood cholesterol levels and lower the risk of heart disease.
  • Kale – 100g of kale contains 10 times the RDA for vitamin K1 and 2-3 times the levels of vitamin A and C
  • Blue Berries – These are bite-size immunity booster and contain the most antioxidants of any fresh fruits.
  • Salmon – This fish is very high in omega3 fatty acids to help lower the risk of dementia and cardiovascular disease.
  • Sweet Potato – These are high in carotenoids, an antioxidant with cancer-fighting capabilities.
  • Garlic – Garlic has the ability to kill bacteria and lower cholesterol.
  • Egg Yolks – This superfood contains Protein, antioxidants, vitamin A, B2, B5, B12, and iron.
  • Avocados – This fruit contains monosaturated fats which reduce cholesterol and triglyceride levels.
  • Nuts – Just 1oz nuts a day can reduce the risk of heart disease.

If you choose to adhere to the diet plan, you should avoid unprocessed and processed red meat, organ meats, chips, and soft drinks.

Regular exercise is also a crucial aspect of improving overall health and helping you to live longer.

People that do regular exercise are up to 50 percent less likely to develop type 2 diabetes and some cancers.

It may even slash the chances of coronary heart disease and stroke by up to 35 percent.

Birthdays are good for your health.

Study shows those who have more birthdays live longer

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Click here for How to live longer life

How to live a long life

There are many uncertainties in life, and no one can predict how long they will live. However, taking good care of yourself can help to increase your chances of living a long life. Take good care of your physical and psychological health by living a healthy lifestyle, following a healthy diet, and keeping your stress under control.

Living a Healthy Lifestyle –

  1. Prepare your body for a long life by exercising. Exercise benefits both your physical and mental health. Physical activity strengthens your body, helps you control your weight, and improves your balance and coordination. Simultaneously, your body releases endorphins which will help you relax and feel good. Endorphins can also reduce pain and improve your mood.
  • Try to do both aerobic exercise and strength training.
  • Aerobic exercise gets your heart rate up and improves your endurance. Possible activities include jogging, fast walking, swimming, and many types of sports. Try to do about 150 minutes per week.
  • Strength training, like weight lifting, will improve your bone density and build muscle. Try to do it twice a week.
  1. Be proactive about identifying and treating health problems: Preventative care is important for identifying health problems before they become a major concern. It is also important to identify lifestyle factors, family history, and work exposures that may lead to the development of a disease or dysfunction. If you skip doctor’s appointments, you increase the chances of not catching a developing health problem right at the start. This means that it will likely be more complicated and harder to treat.
  • Have a check-up once a year. If your doctor recommends other screenings, do them.
  • If you have a chronic condition, talk to your doctor about how to manage it to either improve it or prevent it from getting worse.
  • Know what health problems may run in your family and get screened regularly.
  1. Avoid high-risk behavior: Accidents, including during sports or driving, are frequent causes of head trauma and spinal cord injuries.
  • Drive carefully, wear your seat belt, and obey speed limits.
  • Use caution when crossing the street as a pedestrian. Look both ways to see if there are any cars around.
  • Wear a helmet if you are driving a bike or Scooter.
  • Wear appropriate protective and safety gear when playing sports, particularly risky sports like football, horseback riding, rock climbing, bungee jumping, skydiving, skiing, and snowboarding.

4. Avoid toxic substances: It is important to avoid substances that may increase your chances of developing health problems. This includes pollutants, pesticides, chemical fumes, and asbestos.

5. Avoid excessive alcohol intake: If you do drink, daily recommendations are that women should drink no more than one drink per day and men not more than one or two drinks per day.

  • Drinking alcohol in low amounts should be ok for your health as long as you are healthy and don’t overdo it.
  • Excessive drinking can make you more likely to get cancers of the digestive tract, heart problems, strokes, high blood pressure, liver disease, and to suffer injuries in accidents.
  • If you do drink, be careful not to mix alcohol with medicines, including over-the-counter medicines, that may interact.
  • Don’t drink and drive.
  1. Quit Smoking and using nicotine products: Even if you’ve smoked or used other nicotine products for many years, quitting will still improve your health and help you live longer. Smoking greatly increases your risks of:
  • Lung diseases, including cancer
  • Cancer of the esophagus, larynx, throat, mouth, bladder, pancreas, kidney, and cervix
  • Heart attacks
  • Strokes
  • Diabetes
  • Eye disorders like cataracts
  • Respiratory infections
  • Gum disease
  1. Avoid street drugs: Street drugs are risky for multiple reasons. Not only may the drug itself harm you – but it may also be mixed with other harmful substances. The health risks include:
  • Dehydration
  • Confusion
  • Memory loss
  • Psychosis
  • Seizures
  • Coma
  • Brain damage
  • Death

       Eating Healthy Diet

  1. Support your body’s ability to heal by eating enough protein: Your body uses protein to make new cells. This means that it is important for repairing tissue damage in your body.
  • Though meat and animal products are common sources of protein, you can also get all of the proteins you need from plant foods, such as lentils, beans, hemp seeds, quinoa, chia seeds, seeds, and nuts.
  • Proteins are found in meat, milk, fish, eggs, soy, beans, legumes, and nuts.
  • Adults should eat 2 to 3 servings of high protein foods per day. Children’s needs will vary according to their ages.
  1. Keep your vitality by enjoying a diet with diverse fruits and vegetables: Fruits are foods that grow from the flower of plants while vegetables are foods that come from the stems, flower buds leaves, and roots. Both are excellent sources of the vitamins and minerals your body needs to stay healthy throughout a long life.
  • Fruits include berries, beans, corn, peas, cucumber, grains, nuts, olives, peppers, pumpkin, squash, sunflower seeds, and tomatoes. Vegetables include celery, lettuce, spinach, cauliflower, broccoli, beets, carrots, and potatoes.
  • Fruits and vegetables are low in calories and fat, but high in fiber and vitamins. Eating a diet that is high in fruits and vegetables can reduce your risks of developing cancer, heart problems, high blood pressure, strokes, and diabetes.
  • Try to eat 4 servings of fruits and 5 servings of vegetables per day.
  1. Eat healthy amounts of carbohydrates: Carbohydrates are abundant in nature, such as in fruits and vegetables. Carbohydrates include sugars, starches, and fiber. Your body obtains energy by breaking down these compounds. Simple sugars are digested more quickly than complex sugars.
  • Focus on getting most of your carbohydrates from natural sources like fruits and vegetables and reduce your intake of carbohydrates from items like baked goods and other processed foods.
  • Simple sugars are found in fruits, milk, milk products, vegetables, and processed sweets.
  • Complex carbohydrates are in beans, peas, lentils, peanuts, potatoes, corn, green peas, parsnips, whole-grain bread.
  • About half of your daily calories should come from carbohydrates, with most of them coming from complex carbohydrates as opposed to simple sugars.
  1. Eat a controlled amount of fat: Your body needs some fat to help it absorb fat-soluble vitamins, control inflammation, assist with muscle repair, clot blood, and maintain proper brain function, but too much is not good.
  • Common sources of fats are butter, cheese, whole milk, cream, meats, and vegetable oils.
  • Eating too much fat increases your chances of high cholesterol, heart problems, and strokes. You can reduce your fat consumption by eating lean meats, poultry, fish, and drinking low-fat milk.
  • Many restaurants enhance the flavor of their foods with ingredients that are high in fat such as cream, whole milk, or butter. By cooking your food yourself, you can control the amount of fat in your food.
  • Don’t choose fat-free or low-fat foods. You need fat. Contrary to popular beliefs, dietary fat does not make you fat. However, don’t eat too much fat as it is unhealthy.
  1. Get enough vitamins and minerals through a healthy diet: If you are eating a balanced diet, you are probably getting sufficient vitamins and minerals. These substances are vital for your body to function properly, repair itself, and grow.
  • Vitamins and minerals occur naturally in many foods, especially fruits, vegetables, whole grains, meats, and dairy.
  • If you are concerned that you may not be getting enough vitamins and minerals, talk to your doctor about adding some multivitamin and multi-mineral supplements to your diet.
  • The needs of pregnant women and children may differ from the needs of others.
  1. Eat a low salt diet: While your body needs some salt too so that you maintain muscle and nerve function and manage your blood volume and pressure and blood volume, too much over a long period of time is unhealthy. The CDC recommends keeping your sodium intake below 2,300 milligrams per day.
  • Too much salt can cause high blood pressure and aggravate heart, liver, or kidney conditions.
  • Most foods contain some salt naturally and many have salt added to enhance the flavor.
  • Adults should consume no more than about a teaspoon of salt per day. If you have a health condition, you may need to eat much less.
  • Avoid fast food. Not only is it high in fat, but it is also usually very high in salt.
  1. Cleanse your body by drinking enough water: Drinking enough water will help your body flush out toxins, maintain your bodily functions, and keep your kidneys healthy. Drink at least eight 8-ounce glasses of water per day to stay hydrated, and drink more if you are sweating, such as from exercising or doing physical labor.
  • The amount you need will be influenced by your body weight, your activity level, and the climate you live in.
  • The best way to stay hydrated is to drink enough water that you don’t feel thirsty.
  • If you urinate infrequently or pass dark or cloudy urine, you probably need to drink more.

       Reducing Stress –

  1. Protect your psychological well-being by maintaining close social relationships: Friends and family will make relaxation fun when things are good and they can provide you with support and distraction when life is hard.
  • Maintain your social network by corresponding by writing, telephone, or in person. Using social media can also help people stay connected.
  • Regular social interaction will help you relax and take your mind off your stress.
  • If you feel isolated, consider locating a support group or counselor to help you.
  1. Stay resilient by sleeping enough: By not getting enough sleep you are compounding the psychological stressors in your life with the physical stress of sleep deprivation.
  • When you sleep your body can put more energy into fighting off infections and healing.
  • Try to get at least 7 to 8 hours of sleep per night. Some people may need even more.
  1. Stay excited about life through hobbies: This will give you something to look forward to and prevent you from dwelling on the things that are stressing you out.
  • Look for something that is inexpensive which you can do all year long. Possibilities include reading, listening to music, art or photography, crafts, or sports.
  • Avoid competitive activities that will put additional pressure on you.
  1. Set aside time for relaxation: Whether this involves simply free time or a formal relaxation technique, do what works for you. Or try several until you find the one you like the best:
  • Visualization of calming images
  • Progressive muscle relaxation in which you concentrate on tensing and then relaxing each muscle group in your body
  • Meditation
  • Yoga
  • Massage
  • Tai chi
  • Music or art therapy
  • Deep breathing
  1. Cultivate happiness: Take time to enjoy life and do the things that make your life meaningful to you.
  • Do activities that give you a sense of purpose: Many people enjoy volunteer work in their free time.
  • Nourish your brain with intellectual stimulation: Whether it comes from friends, family, or taking informal courses, or taking up a new craft, learning will keep you enthusiastic about the world around you.
  • Connect with others: For some people, it is with family, friends, a religious organization, or the community around them, but whoever the people close to you are, they will help you stay happy and young of heart.



Click here for Following habits will help you to live longer than you think –

How to do it better than you are doing now.

You are a tea lover; Both green and black teas contain a concentrated dose of catechins, substances that help blood vessels relax and protect your heart. In a study of more than 40,500 Japanese men and women, those who drank 5 or more cups of green tea every day had the lowest risk of dying from heart disease and stroke. Other studies involving black tea showed similar results. (Just make sure you’re drinking the right green tea.)

You really need only 1 or 2 cups of tea daily to start doing your heart some good—just make sure it’s a fresh brew. Ready-to-drink teas (the kind you find in the supermarket beverage section) don’t offer the same health benefits. Once water is added to tea leaves, their catechins degrade within a few days. Also, some studies show that adding milk may eliminate tea’s protective effects on the cardiovascular system, so stick to just lemon or honey.

You’d rather walk: “Fit” people—defined as those who walk for about 30 minutes a day—live four times longer than those who walk less, regardless of how much body fat they have, according to a recent study. Similarly, overweight women can improve their heart health by adding just 10 minutes of activity to their daily routine, says recent research.

So take a walk on your lunch hour, do laps around the field while your kid is at some sports practice—find ways to move a little more, every day. (Got 10 minutes? Then you’ve got time to lose the weight for good with Prevention’s new 10-minute workouts and 10-minute meals.

You skip soda even Diet: Scientists found that drinking one or more regular or diet cola every day doubles your risk of metabolic syndrome—a cluster of conditions, including high blood pressure, elevated insulin levels, and excess fat around the waist, that increase your chance of heart disease and diabetes, and depression. One culprit could be the additive that gives soda its caramel color, which upped the risk of metabolic syndrome in animal studies. Scientists also speculate that soda drinkers regularly expose their taste buds to natural or artificial sweeteners, conditioning themselves to prefer and crave sweeter foods, which may lead to weight gain.

Better choices: If it’s fizz you’re after, try sparkling water with a splash of juice. By controlling blood pressure and cholesterol levels, preventing diabetes, and not smoking, you can add 6 to 9½ healthy years to your life.

You have strong legs: Lower-body strength translates into good balance, flexibility, and endurance. As you get older, those attributes are key to reducing your risk of falls and injuries—particularly hip fractures, which often quickly lead to declining health. Up to 20% of hip-fracture patients die within 1 year because of complications from the trauma. Having weak thigh muscles is the number one predictor of frailty in old age

To strengthen them, target your quads with the “phantom chair” move, Here’s how: Stand with back against the wall. Slowly walk feet out and slide back down until you’re in a seated position, ensuring knees aren’t beyond toes and lower back is pressed against the wall. Hold until your thighs tell you, Enough! Do this daily, increasing your hold by a few seconds each time.

You eat purple food: Concord grapes, blueberries, red wine: They all get that deep, rich color from polyphenols—compounds that reduce heart disease risk and may also protect against Alzheimer’s disease, according to the new research. Polyphenols help keep blood vessels and arteries flexible and healthy. What’s good for your coronary arteries is also good for your brain’s blood vessels.

Preliminary studies suggest that adding dark grapes to your diet may improve brain function. What’s more, in a recent human study, researchers found that eating 1 or more cups of blueberries every day may improve communication between brain cells, enhancing your memory.

  1. You are a healthy-weight teen: A study in the Journal of Pediatrics that followed 137 African Americans from birth to age 28 found that being overweight at age 14 increases your risk of developing type 2 diabetes in adulthood. Adults with diabetes are two to four times more likely to develop heart disease than those without the condition, according to the American Heart Association.
  2. You don’t like burgers: A few palm-sized servings (about 2½ oz) of beef, pork, or lamb now and then is no big deal, but eating more than 18 ounces of red meat per week ups your risk of colorectal cancer—the third most common type, according to a major for Cancer Research. Colorectal cancer risk also rises by 42% with every 3½ oz serving of processed meat.
  3. You have been a college freshman: A recent study found that people with more than 12 years of formal education (even if it’s only 1 year of college) live 18 months longer than those with fewer years of schooling. Why? The more education you have, the less likely you are to smoke. In fact, only about 10% of adults with an undergraduate degree smoke, compared with 35% of those with a high school education or less, according to the CDC.
  4. You really like your friends: Good interpersonal relationships act as a buffer against stress, according to psychologists. Knowing you have people who support you keeps you healthy, mentally and physically: Chronic stress weakens the immune system and ages cells faster, ultimately shortening the life span by 4 to 8 years, according to one study. Not just any person will do, however. You need friends you can talk to without being judged or criticized,
  5. …and they’re healthy: If your closest friends gain weight, your chance of doing the same could increase by 57%, according to a study. To maintain a healthy lifestyle, it’s important to associate with people who have similar goals. Join a weight loss group, or train with a pal for a charity walk or start your own walking group. 
  6. You embrace new challenges: People who consider themselves self-disciplined, organized achievers live longer and have up to an 89% lower risk of developing Alzheimer’s than the less conscientious, according to two studies. When you’re good at focusing your attention, you use more brainpower, says the lead researcher in both studies.

Set personal or career goals, and challenge yourself to meet them by a certain time. Also, try new things to stimulate your brain: If you always read fiction, pick up an autobiography instead. The next day, try to recall three facts you learned from the reading.

You don’t have a housekeeper: Just by vacuuming, mopping floors, or washing windows for a little more than an hour, the average person can burn about 285 calories, lowering the risk of death by 30%, according to a study.

You’re a flourisher: About 17% of Americans are flourishers, says a study. They have a positive outlook on life, a sense of purpose and community, and are healthier than “languishers”—about 10% of adults who don’t feel good about themselves.

Most of us fall somewhere in between. We should strive to flourish, to find meaning in our lives. In Sardinia and Okinawa, where people live the longest, hard work is important, but not more so than spending time with family, nurturing spirituality, and doing for others.

Your mom had you young: If she was under age 25, you’re twice as likely to live to 100 as someone born to an older mom, according to scientists. They suspect that younger moms’ best eggs go first to fertilization, thus healthier offspring.



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Click here to Adopt the following simple ways to live longer

Adopt the following simple ways to live longer to keep your body looking and feeling young.

  1. Live healthy n Live longer: Making just a few changes in your lifestyle can help you live longer. A recent study found that four bad behaviors—smoking, drinking too much alcohol, not exercising, and not eating enough fruits and veggies—can hustle you into an early grave, and, in effect, the age you by as many as 12 years. Fortunately, you can form some good habits to correct these and other unhealthy behaviors.
  1. Don’t overeat: If you want to live to 100, leaving a little bit of food on your plate may be a good idea. Author Dan,  who studied longevity around the world, found that the oldest Japanese people stop eating when they are feeling only about 80% full. Researchers have confirmed that eating less helps you age slower; in a 2008 study, they found that limiting calories lowered production of T3, a thyroid hormone that slows metabolism—and speeds up the aging process.
  1. Get busy: Having satisfying sex two to three times per week can add as many as three years to your life. Getting busy can burn an impressive amount of calories—sometimes as much as running for 30 minutes. (Which would you rather do?)Regular sex may also lower your blood pressure, improve your sleep, boost your immunity, and protect your heart.
  1. Turn off the TV: Too much time in front of the boob tube can take a serious toll on your health. In fact, a 2010 study found that people who watched four or more hours a day were 46% more likely to die from any cause than people who watched less than two hours a day. Even cutting back a little can help; each additional hour you watch increases your overall risk of dying by 11% and dying from heart disease by 18%.
  1. Stay out of the sun: Avoiding too much sun can head off skin cancer, and it can also keep you looking young by preventing wrinkles, fine lines, and saggy skin. It’s never too early—or too late—to add sunscreen to your daily skin-care regimen (look for an SPF of 30 or higher). And don’t focus only on your face. Sun damage spots and splotches on your chest and neck will also make you appear older.
  1. Reach out: Research shows that you’re at greater risk of heart disease without a strong network of friends and family. Loneliness can cause inflammation, and in otherwise healthy people it can be just as dangerous as having high cholesterol or even smoking. Loneliness seems to pose the greatest risk for elderly people, who are also prone to depression.
  1. Drink in moderation: Women who have two or more drinks a day and men who have three or more may run into detrimental effects ranging from weight gain to relationship problems. But in smaller quantities, alcohol can actually be good for you.
  2. Eat fruits and vegetables: Getting fewer than three servings of fruits and vegetables a day can eat away at your health. Nutritional powerhouses filled with fiber and vitamins, fruits, and veggies can lower your risk of heart disease by 76% and may even play a role in decreasing your risk of breast cancer. As an added bonus, the inflammation-fighting and circulation-boosting powers of the antioxidants in fruits and veggies can banish wrinkles.
  1. Focus on fitness: Daily exercise may be the closest thing we have to a fountain of youth. A study found that regular high-intensity exercise (such as running) can add up to four years to your life, which isn’t surprising given the positive effects working out has on your heart, mind, and metabolism. Even moderate exercise—a quick, 30-minute walk each day, for example—can lower your risk of heart problems.
  1. Don’t Smoke: Quitting smoking is perhaps the single most important thing you can do for your health—and your life span. A study published found that women who quit smoking by age 35 add roughly six to eight years to their lives. It’s never too late to kick the habit. Quitting can slow the disease and increase survival odds even in smokers who have already caused significant damage to their lungs, like those with early lung cancer or COPD.
  1. Women who are too round in the middle are 20% more likely to die sooner (even if their body mass index is normal), according to a National Institute on Aging study. At midlife, it takes more effort to keep waists trim because shifting hormones cause the most extra weight to settle in the middle.


If your waist measures 35 inches or more (for men, 40 inches or more), take these steps:

  1. Work two or three 20-minute strength-training sessions into your weekly exercise regimen to preserve lean muscle mass and rev metabolism.
  2.  Eat a daily serving of omega-3s (in salmon, walnuts, and flaxseed) to help combat inflammation and at least seven daily servings of fruits and vegetables, loaded with disease-fighting antioxidants.
  3. Get 25% of your daily calories from healthy fats—such as monounsaturated fatty acids—which protect your heart and may help you store less fat in your belly (for a 1,600-calorie diet, that’s 44 g).
  4. Maintain a healthy weight and body shape.
  5. Challenge your mind. Keep learning and try new activities.
  6. Follow preventive care and screening guidelines.
  7. Floss, brush, and see a dentist regularly.



Click here for Diet and Aging

Plenty of research suggests that eating healthy foods can help extend your life and improve your health. Studies reveal that a healthy diet can help you sidestep ailments that plague people more as they age, including heart disease, hypertension, cancer, and cataracts.

There is no shortage of new and conflicting advice on diet and nutrition. Stick to the basics with more broad-based changes, such as cutting back on meat; eating more vegetables, fruits, and whole grains; and striking a healthy balance between calories in and calories out.

Choose fruits and vegetables wisely

Get at least five servings of fruits and vegetables a day. When filling your plate with fruits and vegetables, choose from a full-color palette. For even more health benefits, aim for nine servings a day. To get there, choose vegetable soups and vegetable or fruit salads. Sprinkle fruit on breakfast cereal, and select it for snacks or as a sweet end note after meals.

Choose fats wisely

Whenever possible, use monounsaturated and polyunsaturated oils. Avoid trans fats entirely. Limit saturated fats to less than 7% of daily calories and total fat to 20% to 30% of daily calories.

If you don’t have coronary artery disease, the study recommends eating foods rich in omega-3 fatty acids, such as salmon, trout, or mackerel, twice weekly. If you have documented coronary artery disease, consume roughly 1 gram a day of EPA or DHA from oily fish and supplements if your doctor advises this.

Choose carbohydrates wisely

Choose whole-grain foods over those made with refined grains, such as white bread. Look beyond popular choices like whole oats and brown rice to lesser-known whole grains like barley, bulgur, kasha, and quinoa. Limit your intake of white potatoes.

Choosing protein wisely

Emphasize plant sources of protein, such as beans, nuts, and grains, to help you bypass unhealthy fats predominant in animal sources. Enjoying a wide variety of vegetables and eating beans and grains helps you get a full complement of amino acids over the course of a week. Shy away from protein sources high in saturated fat. Favor fish and well-trimmed poultry.

Don’t char or overcook the meat, poultry, or fish — it causes a build-up of carcinogens. Cutting off fat, which causes flames to flare on the grill, can help avoid charring; try gently sautéing, steaming, or braising these foods in liquid instead. Grilling vegetables is safe, however.

Turning the tide to lose weight — or just holding the line at your current weight — can be difficult. The following tips may help:

Line up support. Work with your doctor and, possibly, a nutritionist or personal trainer. Ask for help in setting a reasonable goal and taking small steps that make success more likely. Tell friends and family about your goal, too.

Shut down the kitchen. Make your kitchen off-limits after dinner — even if you need to run a strip of crime tape across the door to do so.

Aim for a small change. Trimming 5% to 10% of your starting weight is a realistic goal with excellent health benefits, including reducing blood pressure and cholesterol levels and lowering the risk for diabetes.

Eat well. Focus on vegetables and whole grains, which are digested slowly. Limit refined carbohydrates. Enjoy moderate amounts of monounsaturated and polyunsaturated fats in your diet. Cut down on saturated fats and avoid trans fats.

Watch the balance. Taking in more calories than you burn off adds extra pounds. Burning off more calories than you take in shaves pounds. A moderately active person who gets about 30 minutes of exercise a day needs 15 calories of food for each pound of body weight. To lose a pound a week, you need to lop off about 500 calories a day by becoming more active and eating less.

Step up activity. If you are struggling to maintain a healthy weight or need to lose weight, the 2005 Dietary Guidelines for Americans recommend 60 to 90 minutes a day of moderate activity. You can work out in one daily session or shorter bouts at least 10 minutes long. Walking is safe for practically everyone. Talk to your doctor if you’d like to include more vigorous activities, which give you twice the bang for your exercise buck — that is, one minute of vigorous activity equals roughly two minutes of moderate activity.



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Life expectancy for both men and women has continued to rise. To ensure that you are one of those living longer we have prepared a list of great tips to increase your life expectancy. Some points are repeated but have been explained with different advantages.

Laugh more – Research states that laughter may be beneficial to health. Laughing appears to boost the blood flow (by more than 20 percent) and researchers say it may reduce the risk of developing heart disease. Laughing has previously been found to help fight infections, relieve hay fever, ease pain, and help control diabetes. The positive effect of laughing is thought to last around 30 to 45 minutes.  

Adjust sleeping time – Life expectancy may be reduced by sleeping more than eight hours a night. A study found that people who get only six to seven hours of sleep a night live longer than those who sleep eight hours or more, or less than four hours.  

Eat more garlic – Garlic has been referred to as ‘nature’s antibiotic’. It is a powerful cleanser of the body and regular ingestion promotes a healthy heart and circulation by lowering blood pressure and cholesterol. It also helps fight infection and can boost immunity. There is strong evidence to suggest that garlic helps with the prevention of cancers of the digestive system, including the esophagus, stomach, colon, and rectum. Those who don’t like the taste of garlic should try the odorless supplements that are available.  

Boost your sex life – Having sex between three to four times a week is thought to reduce the risk of having a heart attack or stroke in half. During sex, the average person maintains their heart rate above 70 percent of the maximum, making sex a wonderful CV workout! Sex reduces stress, leads to greater contentment, and better sleep.  

Drink tea – Many research studies support the view that tea is good for your health.

Scientists tend to agree that tea (both black and green) may contribute positively to the promotion of health and the prevention of chronic disease. Recent research studies reveal the antioxidants in tea may inhibit the growth of cancer cells, support dental health, increase bone density, and strengthen cardiovascular health. According to a study, heart attack patients who were tea drinkers decreased their risk of death by up to 44 percent, as compared to non-tea drinkers.  

Drink red wine – Any excuse to drink more has got to be good! Recent studies show that drinking around one glass of red wine a day may have certain health benefits by protecting against certain cancers and heart disease, and can have a positive effect on cholesterol levels and blood pressure. Excessive or binge drinking, however, unfortunately, doesn’t produce the same benefits.  

Regular self-examination – For women, this means regularly examining their breasts, and while breast cancer is not unknown among men, males should regularly check their testicles for lumps. It is important to get to know how your body parts normally feel and look and report any changes, such as a lump, to your doctor. More often than not, lumps prove to be benign, and these types of cancer are usually curable if they’re caught early enough.  

Have regular smears/prostate tests – Women will usually be called once every three years for a smear test and should make sure they attend when requested. Cervical screening probably prevents thousands of deaths each year. Prostate cancer is one of the most common forms of cancer in men and is second only to lung cancer as the biggest cancer killer. There are varying viewpoints about how often men should have a test and at what age. Testing should start at the age of 50, or at the age of 40 if in high-risk groups, such as black men or those with a father, brother, or son with the disease. However, if you have any concerns go and visit your doctor.  

Monitor your bowel habits – Any dramatic change in bowel habits such as an increase in constipation, or passing blood should be referred to a doctor immediately. It could prove to be something as simple as piles (hemorrhoids), or the worst-case scenario could be bowel cancer, which is important to discover as early as possible.  

Drink more water – Most people are unaware that the recommendation is that the average person should drink around eight glasses of water a day. The human body is made up of between 55 and 75 percent water and is in need of constant water replenishment. An increased intake of water will greatly enhance digestion‚ nutrient absorption‚ skin hydration‚ detoxification and virtually every aspect of better health. 

Get more friends – Research suggests that friends help people live longer. Researchers say that socializing with friends is beneficial. Good friends will promise to be there for you, and their presence can actually help you live longer. Scientists say having friends around in old age can do more for life expectancy than having family members around, and that friends may encourage people to look after their health, and help reduce feelings of depression and anxiety at difficult times.  

No smoking – Everyone is aware of the potentially catastrophic effect of smoking. It is better not to start at all, but the sooner a smoker quits, the better. Because the damage caused by smoking is cumulative, the longer a person smokes the greater the risk of developing a smoking-related disease, such as lung cancer or heart disease. Quitting smoking not only saves money but also has added health benefits. Within one year after quitting, the risk of a heart attack falls to about half that of a smoker, and within 10 years, the risk of lung cancer falls to about half that of a smoker.  

Relax – Relaxation reduces blood pressure and helps reduce stress-related conditions such as depression. A relaxation technique such as yoga or meditation can help reduce stress levels.  

Get a pet – Owning a pet has a surprising amount of health benefits for the owner, according to a series of studies. Ownership of a pet, particularly a dog, means people are more active. Animals are known to reduce anxiety both from the actual physical comfort from stroking them, but also because they are a distraction and something pleasant to focus on. They are also good friends to many and provide a source of amusement, making us laugh.  

Exercise more – Exercise is known to reduce the risk of heart disease, high blood pressure, osteoporosis, diabetes, and obesity. It keeps joints, tendons, and ligaments flexible, and contributes to mental well-being by helping treat depression, relieve stress, and anxiety. Exercise also aids in better sleep. Even if you are pushed for time, exercise could be gained simply by walking up stairs rather than taking the elevator, or even try walking or cycling on shorter journeys rather than taking the car.  

Eat more fruit and vegetables – Eating plenty of fruits and vegetables can help ward off heart disease and stroke, control blood pressure and cholesterol, and prevent some types of cancer. It is recommended to eat at least five servings of fruit and vegetables a day.  

Have a happy marriage – Married people tend to have better health than unmarried people. For instance, married individuals tend to be able to have lower rates of alcoholism than their unmarried counterparts because they tend to offer encouragement, support, and protection from daily problems. They are also more able to handle stress better as a result. However, studies suggest that divorcing then remarrying actually increases the risk of dying prematurely.

Be optimistic – People with a positive outlook on life can actually live longer. Researchers found that optimistic people decreased their risk of early death by 50 percent compared with those who leaned more towards pessimism.  

Eat chocolate – Chocolate contains flavonoids and antioxidants which have positive health benefits. Flavonoids assist cardiovascular health, while antioxidants are believed to prevent or delay certain damage to the body’s cells and tissues. Dark chocolate is considered best as it contains more than twice as many antioxidants as a bar of milk chocolate and has fewer calories.


There is no one giant step that does it. It’s a lot of little steps