How Zumba can be a Fun Activity and Easy to Done at Home?

1. Zumba Improves Blood Circulation

With Zumba, the excess pressure is not created on the heart to pump the blood in other parts of the body. It is one of the greatest benefits of this activity. Zumba is mandatory to have rapid blood pressure and it will give you an additional advantage of losing your body fat.

2. Zumba Gives You Fun Like Party

Zumba is a very innovative style of working out and it is more than a workout. It is also a fun part for dance lovers and it gives body benefits while making it enjoyable. It is a great way to increase your quality of life. This innovative method of working out is great for not only physical health but mental health, as well.

3. Weight Loss with Zumba

Zumba is a fun activity that also helps in weight loss. You can burn enough calories with Zumba Dance. About 60 minutes of Zumba dancing can burn up to 500 calories depending on your weight.

4. Zumba Is Fun for Every Age Group

Zumba is becoming famous across the world. Now, it is a popular demand in, gyms and dance studios are providing Zumba classes. Also, Zumba is useful for senior citizens, kids, and even for all age groups. Because Zumba is based on music and dance, it is possible to understand for everyone. New participants may need more practice but most of the time, first-timers can join anytime a Zumba class and follow along with the instructor.

5. Zumba Helps to Improve Coordination

Zumba workouts are in different types but there is one thing is similar in this that is everyone needs to follow the musical beats. People just need to maintain the rhythms along with the correct steps. It also improves the posture of every single person and they will become more flexible.

6. Zumba Burns Calories in Fun

Zumba is a combination of aerobic exercise. Zumba can burn about 300-600 calories in a single session. If you’re looking for the exercise with fun then Zumba is ideal for this. These classes are good to enjoy both pace and music which focus on burning fat.

7. Zumba Is A Full Body Workout

Zumba’s other advantage is that it gives you a full-body workout. Zumba doesn’t move a single part of the body its movements involving head, neck, shoulders, waist, thighs, calves, and ankles. Full-body moves with the energetic music will give you an evenly toned body. Zumba provides aerobic activity. Its fast moves and use of energy will help in burning fat.

8. Zumba Helps to Increase Flexibility in Body

The next thing about Zumba that is very beneficial for your body is that it helps to keep you flexible and maintain a good range of motion. In Zumba, there are a lot of movements, postures, and dance positions that are included and all of the movements force you to move your every body part. Zumba helps to keep your joints to maintain motion, give flexibility, and recover joint injuries easier.

9. Zumba Is Easy to Do at Home

Zumba’s other benefit is that you can do it very own at home. It doesn’t need much space to do Zumba because you should be just fine on one single spot. It’s convenient because that does not require a lot of room, and also doesn’t require any expensive equipment. It is the fact that you don’t have to go anywhere to do Zumba. You can learn it by Zumba lessons, books, DVDs, and online videos. It is really hard to be ready in the early morning for the gym or a dance studio, which consumes the time to commute but now thanks to Zumba to fulfill the desire of every people who love to dance or wants to lose their weight by own.

10. Zumba Works as A Stress Relievers

In this hectic life, Zumba can work as a stress buster. By Zumba classes, you will meet new people and can make new contacts. Also, it can be fun when you will try to match your Zumba steps with others. You will see many good changes in your behavior as well as your body.

11. Zumba for Tone Your Body

Any kind of exercise included twists and squats can be beneficial to tone your body. Zumba kind of fitness gives you many health benefits for your body.

How to fight against Coronavirus – Dr. David Hamilton

Many people are worried about coronavirus. As well as the obvious things to do to help, like washing hands, covering your mouth when you sneeze, etc, there is actually a visualisation technique that can boost our immune systems.

Several years ago, Professor Jeannie Achterberg and her team found that people could increase their s-IgA levels through visualisation. s-IgA (secretory immunoglobulin A) is an important immune system antibody in the saliva that looks like a double Y shape. It plays a very important role in the immune function of our mucosal membranes.

In the study, people visualising increasing their s-IgA levels were able to substantially increase their levels. More recently, there have been studies, including a randomised controlled trial of women going through treatment for breast cancer (chemotherapy, radiotherapy, etc) published in the journal, Breast, where half of the women typically visualise their immune systems destroying cancer cells (like piranha fish or pac men or women eating the cells) and they are compared with women who are not visualising. The studies find that even through chemotherapy their immune systems are operating more efficiently than in women who don’t visualise. Levels of killer cells and T-lymphocytes are typically higher with visualisation, for example.

So here’s a simple practice for boosting your s-IgA levels that’s based on the research studies. If you have an overactive immune system then it might be best not to try this.

1.) Start with 5 minutes of relaxed breathing.
2.) Visualise multiplying your s-IgA’s. You could, for example, imagine thousands of s-IgA’s being secreted from immune cells like, say, a crowd of people getting out of a cargo ship or plane. Or you could imagine each s-IgA giving birth to a litter of s-IgA’s, then they grow up and give birth to more. Or you could even imagine 3D printing them, or even photocopying them. Or something else, so long as you are visualising increasing their numbers. Do this for 5 minutes.
3.) Finish with 5 minutes of relaxed breathing.

Kindness is good for the skin – Dr. David Hamilton

Kindness is good for your skin in fact it actually slows the aging of the skin. If you leave an apple on the table for a couple of weeks, it eventually wrinkles and wrinkling are caused by something called oxidation. Wrinkling of our skin is pretty much the same process, also called oxidation that’s why face creams have things called antioxidants in them because it slows down the aging process.

But kindness generally is a very powerful antioxidant in the body and studies recently on aging of skin found that if that antioxidant is present in the skin in high levels then the aging of the skin dramatically slows down and the antioxidants called oxytocin you can’t get it in your diet, you cannot eat or drink it, so the only way to get into your skin is through your behavior and how do you think, you got a lead from the heart, you be kind is your compassion, you show empathy, affection, anything that you say, heart-centered all of these things which produce the antioxidant called oxytocin in the skin and combat the aging process of your skin.

Physical Health and Mental Health

Mental and physical health both are dependent on each other. Poor physical health can lead to an increased risk of developing mental health problems. Similarly, poor mental health can negatively impact on physical health, leading to an increased risk of some conditions.

How mental health affects physical health

There are various ways in which poor mental health has been shown to be detrimental to physical health.

  • double the risk of death from heart disease
  • three times the risk of death from respiratory disease.

This is because people with mental health conditions are less likely to receive the physical healthcare they’re entitled to. Mental health service users are statistically less likely to receive the routine checks (like blood pressure, weight, and cholesterol) that might detect symptoms of these physical health conditions earlier. They are also not as likely to be offered help to give up smoking, reduce alcohol consumption and make positive adjustments to their diet.

Physical health is the state of being free from illness or injury. It can cover a wide range of areas including a healthy diet, healthy weight, dental health, personal hygiene, and sleep.

Physical health is vital for overall well-being

Chronic physical illness is a long-term health problem that will not go away – for example, diabetes, asthma, arthritis or cancer. Chronic physical illnesses can be managed, but they cannot be cured.

What can I do to be healthy?

There are many things that you can do to be healthy. These include eating a healthy diet, getting enough exercise, bathing or showering regularly. You should also attend the optician and dentist as well as brushing your teeth twice per day. Always attend any hospital appointments or see the doctor if you feel unwell.

Exercise

Physical activity in any form is a great way to keep you physically healthy as well as improving your mental well-being. Research shows that doing exercise influences the release and uptake of feel-good chemicals called endorphins in the brain. Even a short burst of 10 minutes brisk walking increases our mental alertness, energy and positive mood. Physical activity means any movement of your body that uses your muscles and expends energy. From tending your garden to running a marathon, even gentle forms of exercise can significantly improve your quality of life.

Eat Well

As a teenager, your body is going through many physical changes – changes that need to be supported by a healthy, balanced diet.
The range of nutrients and balanced food groups you receive will provide many benefits in terms of your growth and development, some important nutrients/vitamins the body requires to include:

  • Iron
  • Vitamin D
  • Calcium

Eating healthily doesn’t have to mean giving up your favorite foods. It simply means eating a variety of foods and cutting down on food and drinks high in fat and sugar, such as sugary fizzy drinks, crisps, cakes, and chocolate. These foods should be eaten less often and in smaller amounts.

Here are some tips to help you eat more healthily:

Don’t skip breakfast

Skipping meals, especially breakfast means you miss out important vitamins and minerals needed for energy and burning fats/calories during the day. Having breakfast will help you to remain alert and focused for the day ahead, and some breakfast recipes are simple to follow and take little time.

Drink plenty of fluids

Drink at least 2 liters of fluid a day (ideally water) which is equivalent to around six to eight glasses. Water and skimmed milk are the most desirable choices as unsweetened fruit juice or “sugar-free” juice can still contain artificial sweeteners. Your combined total of drinks from fruit juice, vegetable juice, and smoothies should not be more than a small glass each day, this is around 150 ml.

“Quick fix” diets

Diets that promise quick weight loss are often not nutritionally balanced, means you could miss out on important food that is beneficial for growth and organ function, such as diets that recommend a non-dairy diet or a no-carbohydrate diet.

Best Exercises for Men Beginners to Try at Home – Let’s do it again

Exercising at home is, hopefully, something you’ve been thinking about while sat on the sofa, pawing at your doughy middle. You could get up 15 minutes earlier and squeeze in some exercise at home before work. Absolutely you could stock your new home gym with some muscle building essentials. Below is our collection of the best beginner’s exercise at home, coupled with an explanation of what makes that more useful.

1. Dumbbell calf raise

How to do it:

Stand holding a dumbbell in each hand, your heels touching the floor. Raise your heels off the floor and hold at the top of the contraction. Slowly lower yourself to the starting position and repeat.

Why:

Too many beginners are prone to skipping calves when it comes to leg day. Some guys are even getting surgery to fix it. Work this move into your workout to guarantee you’re hitting as many leg muscles as you would in the gym when it comes to exercise at home.

Dumbbell-Calf-Raise

2. Bicep curl

How to do it:

Stand with a dumbbell in each hand and, keeping your upper arms stationary, curl the weights until the dumbbells are at shoulder level. Focus on keeping your elbows still – only your lower arm should move. Squeeze your bicep at the top of the contraction then lower slowly and repeat.

Why:

This is the perfect move for developing those mirror muscles you crave. By keeping your upper arms stationary you hit the whole bicep for maximum growth.

Bicep-Curl

3. Dumbbell Step-up

How to do it:

Stand in front of the bench with a dumbbell in each hand. Place your right foot onto the bench, push up through your heel to lift your whole body up. Step down with your left foot and repeat on the opposite side.

Why:

By activating all of your upper leg muscles (glutes, quads, and hamstrings) it’s an entire leg day in one move. Plus, it’s low-impact, which is means you avoid the knee injuries associated with more explosive exercises.

Dumbbell-Step-up

4. Dead Bug

How to do it:

Lie on your back with hands above you and feet up so your knees are at 90 degrees. Straighten your leg until your heel is an inch from the floor and then return to the start position. Repeat with the other leg.

Why:

By extending your legs and hovering your heels you work on your core stabilizers, not just your abs. That means you’re building muscle you can use on the sports field, not just see in the mirror.

Dead-Bug

5. Bench Dips

How to do it:

Stand facing away from a bench, grab it with both hands at shoulder-width. Extend your legs out in front of you. Slowly lower your body by flexing at the elbows until your arm at forearm creates a 90-degree angle. Using your triceps lift yourself back to the starting position.

Why:

This is easy to do on a chair, stair or coffee table. It works the arms, chest, and shoulders and is great if you want people to notice that you’ve started working out as it builds triceps effectively.

Bench-Dips

Best Exercises for Men Beginners to Try at Home

Exercising at home is, hopefully, something you’ve been thinking about while sat on the sofa, pawing at your doughy middle. You could get up 15 minutes earlier and squeeze in some exercise at home before work. Absolutely you could stock your new home gym with some muscle building essentials. Below is our collection of the best beginner’s exercise at home, coupled with an explanation of what makes that more useful.

1. Push-ups

How to do it:

Get down into a press-up position with your hands placed shoulder-width apart and back flat, so a straight-line form from your head to heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms. That’s on repeat.

Why:

This move uses multiple muscle groups for maximum growth and strengthens your shoulder joints. Easily done as an exercise at home, this prepares you for progression to the more demanding shoulder exercises you’ll face in a gym, like an incline bench press.

Push-ups

2. Dumbbell standing shoulder press

How to do it:

Stand holding two dumbbells at shoulder height with an overhand grip – palms facing forwards. Ensure your elbows are in front of the bar and don’t flare out to the sides. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.

Why:

This is a safer shoulder-sculptor than lifting from behind your neck. As a beginner, the aim should be to keep strain off your joints and protect against an injury called shoulder impingement syndrome. Missed sessions this early in your lifting career are especially costly.

Dumbbell-Standing-Shoulder-Press

3. Dumbbell squat

How to do it:

Holding a dumbbell in each hand, position your legs shoulder-width apart. Keeping your head up and back straight, sit back into the squat until the dumbbells are an inch from the floor. Focus on keeping your knees over your toes and chest out – don’t arch your back or lean forward as you dropdown. Exhale, straighten your legs and return to the starting position.

Why:

Squats are an excellent all-around exercise and one of the best moves for building overall strength. Dumbbells let you concentrate on technique and work on your range of movement at low weight. Only advance to barbell squats in the gym once you’ve got this nailed.

Dumbbell-Squat

4. Farmer’s walk

How to do it:

Grab a heavy dumbbell in each hand – think half your body weight – and hold them at your sides. Stand up tall with your shoulders back and walk forward as quickly as you can using short steps.

Why:

Super simple with no need to worry about technique, this move hits your shoulder stabilizers, upper traps, and front deltoids. It also supercharges your grip strength, which will transfer strength to your other lifts too.

Farmer-Walk

5. Lateral raise

How to do it:

Stand holding a light dumbbell in each hand. Slowly lift the dumbbell to the side until they reach shoulder height – no higher – and resist the urge to cheat by swinging the weight. Pause, then lower back to your sides, slowly – you’ll build more muscle fighting gravity than letting it do the work for you.

Why:

If you’re doing exercise at home, this is the best move for visible shoulder development. The lateral raise isolates your medial deltoid, the middle of three shoulder muscles, helping to develop your shoulder width and mass. Perfect for creating the V-shape that you covet.

Lateral-Raise

Best Ways to Exercise at Home

If you don’t like to go to the gym, want to save money or don’t have much time to go out, then exercising at home is an easy and best choice. The following series takes you through a variety of choices for exercising at home, whether you have nothing but your own body and a pair of shoes or a workout room tricked out with every piece of equipment imaginable.

Body Weight Exercises – No Equipment Needed

The simplest way to work out at home is you just need to wake up early. There are many exercises that can help you build strength, endurance and burn calories. The downside is that, without added resistance, it’s tough to work hard enough to really challenge your body and burn calories. By going from one exercise to the next, take rest for 5-10 seconds, it will keep your heart rate normal, burn more calories and get the most out of your exercise time.
How to:

  1. Choose your workout
  2. Choose 10 different exercises
  3. Choose the length of each exercise (Beginners might start with 10-30 seconds or 8-16 reps, while intermediate or advanced exercisers might go for 60-90 seconds or 20 or more reps)
  4. Get Ready (Set up a timer or use a stopwatch, turn on some music or your favorite TV show and start with an easy exercise to warm up)
  5. The Workout (Do 1 circuit if you’re a beginner or short on time. Do 2-5 circuits for a more intense workout)

Sample Strength Circuit Training (No equipment)

  • 1 min: March in place to warm up
  • Squats – 20 reps
  • Front and Rear Lunges – 12 reps on each leg
  • Push-ups (on the knees or toes) – 12-20 reps
  • Dips with Leg Extension- 12-20 reps
  • Walking Lunge with Arms Overhead – 12-20 reps
  • Bent Over Leg Lifts
  • Planks
  • Bridge with Leg Drop
  • Back Extensions

Men’s Health Guide

Fitness helps to stay healthy for both body and brain. Daily exercise increases muscle quality, develops the body’s immune system, slowing down the aging process and protects against other diseases.

Diet and Fitness

1. Lean Red Meat

If you’re a steak-and-potatoes guy, you’re in luck. Red meat can be good for you. Lean cuts of beef and pork are packed with protein and have only a little fatter than chicken breast. Red meat is also a good source of leucine, an amino acid that helps build muscle.

2. Tart Cherrie

The pigment in cherries and cherry juice mimics the effects of some anti-inflammatory medicines.

3. Chocolate

Chocolate may improve blood flow if you eat the right kind. The flavanols in dark chocolate may curb levels of bad cholesterol, improve circulation, and keep blood pressure in check. Men with poor blood flow are more likely to have erection problems, so heart-wise foods may protect your sex life, too. But too much chocolate can lead to weight gain. Enjoy 1 ounce a day instead of other sweets.

4. Shellfish

Shellfish and other types of seafood are rich in zinc, which is critically important for the heart, muscles, and reproductive system. Zinc levels below normal are linked to poor sperm quality and male infertility. Not fond of seafood? Beef, turkey, chicken, nuts, and seeds offer a healthy dose of zinc, too.

5. Avocado

Sure, this creamy fruit is high in fat, but it’s the good kind. The monounsaturated fat in avocados packs a one-two punch against cholesterol. It can knock down total cholesterol and “bad” cholesterol (LDL), too. The trick is to use a “mono” fat instead of saturated or trans fats. And eat no more than 25%-35% of all your calories from fat. Olive oil and nuts also contain good fats.

6. Fatty Fish

Fatty fish like salmon, herring, sardines, and halibut are another excellent source of healthy fat. They have a special type known as omega-3 fatty acids. These protect against heart disease, the top killer of men in the U. S. Two servings of fatty fish a week can lower your chances of dying from heart disease.

7. Ginger

Slices of this spicy root are often served with sushi or grated into an Asian stir-fry. Health-wise, ginger may help calm inflammation in the body — which can come in handy when you push yourself too hard. Eating ginger regularly may help reduce the pain of exercise-related muscle injuries.

8. Milk and Yogurt

The whey in milk and yogurt is another source of leucine, a muscle-building amino acid. Bonci recommends Greek yogurt, with a thick, creamy taste that men may like better. It’s also packed with protein, potassium, and friendly bacteria that keep the gut healthy. “Plus, it requires no preparation whatsoever.”

9. Bananas

The banana is celebrated for its bounty of potassium and with good reason. Potassium is critical for muscle contractions and bone health. It also helps blood pressure. Getting enough potassium may be as important as eating less sodium when it comes to lowering blood pressure.

10. Pistachios

Nuts provide protein, fiber, and zinc while satisfying the urge for a crunchy, salty snack. Pistachios are a stand out higher in plant sterols that can improve cholesterol levels. Eat them from the shell, so you work harder for each one. It’s a fun way to snack and keeps you from gobbling up too many calories too quickly.

11. Brazil Nuts

A single ounce of Brazil nuts has seven times the daily value of selenium. This mineral boosts the immune system and helps the thyroid gland.

12. Soy Foods

The food that offers the best protection against prostate cancer may be soy. That’s the finding from a study of 40 nations. Tofu, miso soup, and soy milk are all delicious ways to eat more soy. In Asian countries, people eat up to 90 times more soy foods than Americans eat. And prostate cancer is far less common in those countries.

13. Mixed Vegetables

Vegetables are packed with phytochemicals, nutrients that boost cell health and protect against cancer. There are many different phytochemicals, and the best way to get a variety of them is to eat different colored veggies. “There should be color on your plate at every meal,” Bonci says.

14. Leafy Green Vegetables

Spinach, collard greens, and kale can help the eyes as well as the prostate. These leafy green vegetables have plenty of lutein and zeaxanthin. Both nutrients protect against cataracts and age-related macular degeneration, an eye disease that impairs vision.

15. Eggs

Eggs provide lutein, protein, and iron, but you have to eat the whole egg. One yolk, with 185 mg of cholesterol, fits into the daily limit for healthy people. You might also cut back on high-cholesterol sweets to make room for whole eggs in your diet. If you have high cholesterol, ask your doctor if you should limit how many eggs you eat per week.

16. High-Fiber Cereal

Fiber may not sound manly, but it can be a performance enhancer. Executive or athlete, you can’t focus on your goals if your gut is acting up. Fiber keeps you full longer and helps your digestive system run smoothly. This doesn’t mean you have to give up your favorite cereal – just try mixing in some shredded wheat. “Don’t deprive yourself,” Bonci advises, “but add something good.”

17. Berries

Berries can help you be on top of your game mentally as well as physically. They’re loaded with antioxidants that may help lower the risk of cancer. Animal studies suggest blueberries can also enhance memory and thinking. Similar research in people is in its infancy but looks promising. When fresh berries are expensive or tough to find, try buying them frozen and making a shake.

18. Focus on the Good Stuff

To change your diet, add good foods rather than denying yourself bad ones. As you get used to eating more fruits, vegetables, lean meats, and whole grains, these foods may come to replace some of the less healthy choices. Dietitian Bonci offers a sports metaphor, to sum up, the benefits: You’ll play better today and stay in the game longer.

Best Nourishment Tips for Women Over 50

Few efforts can help you to find an easy way. The right mix of nutrients and some regular exercise will let you feel and look your best. When you eat right, you’ll get your weight under control, keep your bones strong and prevent from heart disease.

Nutrition Basics

Take calcium and vitamin D, means three to four 8-ounce servings of low-fat dairy every day. Eat hard cheese, yogurt or kefir; canned salmon; broccoli; and legumes. You can also try food or drinks, like orange juice.
If your doctor says you don’t get enough calcium in your diet, he may suggest you take supplements that have 1,000 to 1,500 milligrams of the nutrient.

Eat more fruits, veggies, whole grains and legumes

These will give you plenty of disease-fighting antioxidants. Focus on variety every day, including vegetables with different colors.

Get enough fiber

You don’t have to look far. Some good sources are:

  • Legumes
  • Whole wheat pasta
  • Whole-grain cereals and bread
  • Oatmeal
  • Brown rice
  • Popcorn
  • Fresh fruits and veggies

Take a daily multivitamin

It will fill gaps in your nutrition picture. But make sure it’s tailored for your age group. When you’re over 50, you need less iron than younger women.

Eat lean proteins

Try foods such as skinless chicken, fatty fish like salmon (with omega-3 fats) and vegetable protein, including soy.

Enjoy a vegetarian meal a few times a week

Vegetable diet has a lot of advantages. They’re low in calories but rich in vitamins, minerals, and antioxidants.

Cut down on salt

Too much salt causes high blood pressure. Everyone has to take limit salt to 2,300 milligrams a day.

Choose fats wisely

Avoid trans and saturated fats. They’re often hidden in things like:

  • Butter
  • Stick margarine
  • Processed foods
  • Desserts
  • Doughnuts

“Good fats” can be found in olive oil, but not in all vegetable oils like canola, as well as food like:

  • Nuts and seeds
  • Avocado
  • Cold-water fish such as salmon and tuna

Curb the sweets

Sugary drinks, desserts, and sweetened dairy products should take in limits. They can be loaded with calories and have little nutrition.

Get-Fit Advice for Women Over 50

If you were physically active before 50, that’s great, but if you were not, exercise regularly, it’s not too late to start.

Physical activity and exercises may help to reduce the symptoms of menopause — hot flashes, joint pain, and sleep problems, heart disease, diabetes, and osteoporosis. Also, it helps control weight and melts belly fat. Exercises are so potent that influences every physiological system in the body for the better.

Staying fit as you age

Many difficulties of aging are linked to an inactive lifestyle and your chronological age maybe 55, your biological age can be 35. If you follow a perfect exercise program. Before you start, consult with your doctor, if you have any risk factors for any disease. A complete fitness program must include the following:

Aerobic Exercise

Walking, jogging, swimming, and dancing are good ones to try. Aerobic exercise works the large muscles in your body and your weight. Work up to getting 20 or more minutes per session, 3 or 4 days a week.

Strength training

Lifting hand weights improves your strength and posture, maintains bone strength and reduces the risk of a lower back injury. Start with a comfortable handle for eight repetitions. Gradually add more reps until you can complete 12.

Stretching

Stretching exercises help maintain flexibility and range of motion in joints. They also reduce the risk of injury and muscle soreness. Yoga and Pilates are good forms of stretching exercise.

Make Exercise a Part of Your Daily Routine

If you’re too busy for a regular workout, look for other ways to be in motion. Research shows that all those extra steps you take during the day add up to big health benefits. Here are some ideas to get you on your feet:

  • Adopt a dog and take it for walks every day.
  • Take the stairs instead of the elevator. At home, don’t shout at your family members from the stairs, go on up.
  • Get up and talk with co-workers, rather than sending emails. Take outside meeting with colleagues and make it a walking meeting.
  • Walk briskly whenever you can. Always wear comfortable shoes, so that your feet can be your main mode of transportation.

Find a sport, game or activity you like. You’ll stay committed to exercising if you’re doing something that you enjoy.

How to Maintain Weight Loss

Use these five tips to help you stay on track:

  1. Don’t skip meals, it can slow your metabolism down. Skipping meals can also cause overeating later in the day.
  2. Weigh yourself daily it may seem like overkill, but research shows the method is more effective than getting on the scales less frequently.
  3. Keep a healthy note to ensure you’re sticking to your health goals, write down everything you eat or drink. Be honest and accurate; otherwise, the note will not as helpful. The note will help you see when you’re reaching for higher-calorie foods, so you can make adjustments. You can also record when you exercise and how long.
  4. Stay committed to a healthy diet. Eat a variety of foods to get all the nutrients you need. Include choices from whole grains, fruits, vegetables, and lean protein sources.
  5. Be active because it’s not the time to cut your workouts. Physical activity is one of the most important aspects of keeping weight off, so make sure you’re building it into your daily routine.

Facts on women’s health

  • Women and men share many similar health problems, but women have their own health issues, which deserve special consideration.
  • Women’s lives have numerous dangers and diseases, women became wives and mothers often when they were just emerging from their own childhood. Many women had a large number of pregnancies which may or may not have been wanted. Most women in the past did not live long enough to be concerned about menopause or old age.
  • Now, In order to accomplish this, it is essential that women take charge of their own bodies and that they comprehend how they can maximize their personal health and fitness. It is also helpful that men understand and are supportive of the health concerns of women.
  • Gynecology is the primary branch of medical science concerned with women’s health issues. The word “gynecology” is a word consisting of “gyno,” meaning “woman,” and “logic,” meaning “knowledge.” Taken together, it is “woman knowledge.”

Top Health Related Tips for Women

Women have distinctive health issues and some of them affect both men and women but it can affect women differently. Some of the issues include pregnancy, menopause, and conditions of the female organs. Women can have a healthy pregnancy by getting early and regular prenatal care. They can also have breast cancer, cervical cancer, and bone density screenings.

• Women are more likely to die following a heart attack than men
• Women are more likely to show signs of depression and anxiety than men
• The effects of sexually transmitted diseases can be more serious in women
• Osteoarthritis affects women more than men
• Women are more likely to have urinary tract problems

Diet and Exercise

Healthy Eating for Weight Loss

Most of the experts recommended to eat a balanced and healthy diet to maintain or lose weight, but exactly what is a healthy diet?
It should include:

  • Protein (found in fish, meat, poultry, dairy products, eggs, nuts, and beans)
  • Fat (found in animal and dairy products, nuts and oils)
  • Carbohydrates (found in fruits, vegetables, whole grains and beans, and other legumes)
  • Vitamins (such as vitamins A, B, C, D, E, and K)
  • Minerals (such as calcium, potassium, and iron)
  • Water (both in what you drink and what’s naturally in foods)

Everyone needs a combination of these nutrients, which we can get from food. Fill half your plate with fruits and vegetables. Split the other half between whole grains and lean protein. Exactly how many calories you should get per day depends on your goal, your age, your sex and how active you are. More tips:

  • Choose non-fat or 1% milk instead of 2%.
  • Pick lean meat instead of fatty meat.
  • Select bread and cereals that are made with whole grains and contain fewer fats.
  • You don’t have to completely avoid food that has fat, cholesterol or sodium.
  • If you eat high-calorie food or meal, balance your intake by choosing low-calorie food for the rest of the day.

That’s just the start of what you might want to know about nutrition for weight loss. Keep learning as much as you can, including the following terms.

Calories

Calories are a measurement, like an inch or a tablespoon. They measure how much energy is released when your body breaks down food. The more calories a food has, the more energy it can provide to the body.
When you eat more calories than you need, your body stores the extra calories as fat.

Protein

Proteins help repair and maintain your body, including muscle. You can get protein in all types of food. Good sources include fish, meat, poultry, eggs, cheese, nuts, beans, and other legumes.

Fats

Your body needs some fat but in a specific quantity. Some of the fat types have been widely used in packaged baked goods and microwave popcorn. They’re bad for heart health, so avoid them as much as possible. Look on the nutrition facts label to see how much trans fat is in an item.

Carbohydrates

Carbohydrates give your body fuel in the form of glucose, which is a type of sugar. Adults should get about 40% to 55% of their calories from carbohydrates. Some carbs are rich in nutrients. Those include whole grains, fruits, vegetables, and legumes.
Other carbs are sugary, starchy and not high in nutrients which should use in a limit.

Vitamins

Vitamins help with chemical reactions in the body. There are 13 essential vitamins. Your body can store vitamins A, D, E, K and it can be a problem if you get too much of them. Vitamin C and the B vitamins don’t build up in your body, so you need to keep getting them regularly in your diet.

Minerals

You need some minerals (such as calcium, potassium, and iron) than others. For instance, you need only small amounts of minerals such as zinc, selenium, and copper.