Lifestyle News Desk, A healthy mind resides in a healthy body… The saying is old, but completely true. However, if we include some things in our daily routine and follow some rules, we can keep ourselves fit more easily. Let us know some important things for this:
amazing workout
In walking we usually take 40-50 steps in 1 minute, in brisk walking we take about 80 steps and in jogging we take about 160 steps. Do cardio exercise (brisk walk, aerobics, swimming, cycling, jogging, etc.) for 30-45 minutes 5 days a week. Warm up for 5 minutes before starting the exercise and cool down for 5 minutes after you finish.
learn to breathe
– Do yoga for half an hour daily. It includes asanas, meditation, deep breathing and anulom-vilom. Taking deep breaths for 10-15 minutes after waking up in the morning increases the lung capacity by 70%.
80s formula will keep you fit
Keep stomach width, heart beat, bad cholesterol, sugar on empty stomach, BP less than 80. Clap 80 times and laugh at least 80 times every day.
– Do not drink more than 80 ml of soft drinks in a day. Mix soda in this 80 ml and dilute it to make 200 ml.
– Do not eat more than 80 grams of salt in two weeks. This may increase blood pressure. BP patients should eat less salt.
– Do 80 minutes brisk walk, 80 minutes aerobics and 80 minutes stretching exercises in a week. It is better to do a combination of all three.
– Eliminate heart diseases by 80 percent on the treadmill. If the heart does not beat vigorously during exercise then there is no benefit to the heart.
Lose Weight, Enjoy Life
– Do not aim to lose more than 2 kg in a month. If you lose weight too fast, you will be more likely to gain weight again because excessive dieting slows down your metabolism.
-Aim to eat 500 calories less per day, but don’t do this by eating less. For this, reduce 250 calories from food and 250 calories from exercise.
– Maintain a combo of 60% cardio and 40% strengthening exercises while losing weight. For cardio, do brisk walk, aerobics, swimming, cycling, etc., and for strength, do dumbbells, pushups, sit-ups, Surya Namaskar, etc.
keep BP under control
Keep your blood pressure less than 80 mmHg. If your lower blood pressure remains more than 80 mmHg, go to the doctor every year for a checkup.
Healthy food, treasure of health
-Eat in small quantities 5-6 times a day. To keep your heart and liver fit, eat foods that are rich in fiber, like wheat, jowar, millet, oats etc. The fiber present in porridge, sprouted grains, oats and pulses reduces cholesterol.
– Eat green vegetables, sunflower seeds, flax seeds etc. They contain folic acid, which helps in maintaining cholesterol level.
– Flaxseed, almonds, beans, fish and mustard oil contain rich amounts of Omega-3, which is good for the heart.
-Eat 1-2 walnuts and 8-10 almonds daily.
flour and sugar are dangerous
– Trans-fats are extremely harmful for health. Trans fats are produced when oil is heated repeatedly or when oil is heated too rapidly. These are found more in vegetable ghee.
– Although saturated fats (ghee, butter, cheese, red meat etc.) have no direct link with heart disease, fats should still be consumed in limits.
Refined carbohydrates (white sugar, white rice and white flour) are more harmful than fats. Try to remove these from your diet.
– Use jaggery instead of sugar and brown rice instead of white rice.
– Even if you are healthy, do not consume more than 3-4 teaspoons of fat daily. It includes desi ghee, butter and refined oil.
Compression upgrades.
Rest: Rest. Do not move around too much, nor stand for too long.
Ice: Place ice in a cloth or bag and apply it on the painful area for 10-10 minutes 4-5 times a day.
