A healthy mind resides only in a healthy body... The saying is old, but completely true. By the way, if we include some things in our routine and follow some rules, then we can keep ourselves fit more easily. Now some important things for this:
Great workout
We usually walk 40-50 steps in 1 minute in walk, about 80 steps in brisk walk and about 160 steps in jogging. Do 30-45 minutes of cardio exercise (brisk walk, aerobics, swimming, cycling, jogging etc.) 5 days a week. Warm-up for 5 minutes before starting exercise and cool down for 5 minutes after finishing.
Learn to breathe
Do yoga for half an hour daily. This includes Asana, meditation, deep breathing and breathe in breathe out. Waking up in the morning and taking deep breaths for 10-15 minutes increases the efficiency of the lungs by up to 70%.
Do 10-10 minutes meditation in the morning and evening. This increases the amount of oxygen in the body and also controls BP.
80's formula will keep fit
Keep the width of the stomach, heart beat, bad cholesterol, empty stomach sugar, lower BP less than 80. Applaud 80 times a day and laugh at least 80 times.
Do not drink more than 80 ml of soft drinks a day. In this 80 ml also add soda and dilute it and make 200 ml.
Do not eat more than 80 grams of salt in two weeks. It can increase blood pressure. BP patients should eat less salt.
Do 80 minutes of brisk walk, 80 minutes of aerobics and 80 minutes of stretching exercises in a week. It is better to do all three together.
In the treadmill, the heart conditions must be fulfilled up to 80 percent. If the heart does not beat loudly in exercise, then it is of no use to the heart.
Lose Weight, Some Main Life
Do not keep a target of reducing more than 2 kg weight in a month. If you lose weight very fast, then there will be more chances of gaining weight again because the metabolism decreases due to excessive dieting.
Aim to take less than 500 calories per day, but do not do so by eating less. For this, subtract 250 calories from food and subtract 250 calories by exercising.
Keep a combo of 60% cardio and 40% strengthening exercise while losing weight. Brisk walk for cardio, aerobics, swimming, cycling etc. and for strengthening do dumbbells, push-ups, sit-ups, Surya Namaskar etc.
Keep BP under control
Keep your lower blood pressure below 80 mm Hg. If your lower blood pressure is more than 80 mm Hg, visit your doctor every year for a checkup.
Healthy food, treasure of health
Eat little by little 5-6 times a day. To keep the heart and liver fit, eat such things which are rich in fiber, such as wheat, millet, oats etc. Cholesterol is reduced by the fiber of oatmeal, sprouts, oats and pulses.
Eat green vegetables, sunflower seeds, flax seeds etc. They contain folic acid, which helps in maintaining cholesterol levels.
Flaxseed, almond, beans, fish and mustard oil are rich in omega-3, which is good for the heart. Also eat 1-2 walnuts and 8-10 almonds daily.
Flour and Sugar dangerous
Trans-fats are extremely harmful to health. Trans fats are produced when the oil is heated repeatedly or the oil is heated too fast. These are found more in vegetable ghee.
Although there is no direct connection of heart disease with saturated fats (ghee, butter, cheese, red meat etc.), yet one should eat within the fat limit.
Refined carbohydrates (white sugar, white rice and white flour) are more harmful than fats. Try to remove them from your diet.
Use Jagger instead of sugar, brown rice instead of white rice.
Even if you are healthy, do not take more than 3-4 teaspoons of fat daily. It includes everything from Desi Ghee, Butter and Refined Oil.
Ooh...ah...ouch...
If you are troubled by back, leg or back pain, then follow the formula of RICE, i.e. Rest, Ice, Compression Elevation.
Rest: Rest. Do not move around a lot, nor stand for 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.
Compression: Wear a bandage, knee cap or knee brace on the knee or waist.
Elevation: While lying down, keep a pillow under the foot so that the knee is slightly elevated. During this, stop exercising and yoga and take rest. Take massage with any pain relief balm or gel with light hand for a minute or two.
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