Saturday January 25, 2020

Tips For a Happy and Healthy 2020

Live a healthy 2020

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Healthy 2020
Wellness in ones life begins only when an individual adopts a happy and healthy lifestyle. Pixabay

Wellness begins with a happy and healthy self. Yahoo India suggests these tips for making your days healthier in 2020.

Find activities outside the gym

Rather than making a resolution to join the gym, think of activities that you genuinely enjoy and can stick with in the coming months. Love dogs? Why not join a dog-walking group? Take up a dance class, go rollerblading, get on a trapeze or a trampoline, or learn juggling. The idea is to move around and get your heart rate up. Any kind of activity that does this and provides enjoyment should be on your list. Think outside the box and look for activities that provide an interesting alternative to workout in the gym.

healthy exercise
Creating an exercise playlist can make you happy and healthy. Pixabay

Pick workout gears that make you feel good

If you haven’t already, invest in a workout wardrobe. It doesn’t have to be anything too elaborate, just a set of clothes reserved for workouts. And make sure you pick clothes that flatter your body. What we wear affects the way we feel, which in turn affects our behaviour, productivity and ability to get things done. There’s actually a term to describe this phenomenon, where clothes influence a person’s psychological processes — called enclothed cognition. So by wearing clothes that make you feel good, you’re increasing your chances of improved workout performance. A win-win.

Curate an exercise playlist

No one can deny the incredible power of music. Research shows that only does it relieve boredom, lower stress, elevate your mood, and put you in the zone so that you want to move, it also provides a distraction so that you’re less aware of your exertions and can put in more effort. Pick upbeat tunes to curate a playlist that has the ability to make you move in gym and your days of dreading the gym will start to wane.

Ensure you actually take a lunch break

Many of us are guilty of scarfing down lunch at our desks so as to have more time to get work done. But we need to start owning our lunch breaks again. They provide a much-needed opportunity to rest, lower stress, recharge, and improve your mental well-being. Your mind needs a break so that it can continue working efficiently for the rest of the day. Just as your body needs the nutrients from the food to function at peak level. So taking a daily lunch break away from your desk will actually make you more productive.

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Finding alternatives to gym such as dance or zumba is proven to be healthy. Pixabay

Get rid of those tight clothes

We often keep those too-tight jeans in the hope that we’ll fit into them one day. We believe they’ll motivate us to slim down. But we’re actually better off without them. Why take pressure from a pair of pants or a dress. Don’t get us wrong, getting fit for yourself is great, just don’t put undue pressure on yourself along the way. And why let them take up space in your closet when there are many more pieces out there that look great on your right now? Donate those tight old clothes and make space in your wardrobe for some fresh new pieces that look and feel amazing.

Also Read- Peer Victimisation May Lead to Risky Health Behaviours: Researchers

Pick up a new skill

Working out keeps your body healthy, but what are you doing for your mind? It’s important to take up activities that provide some form of mental exercise so as to keep your mind sharp. One way to do this is to try and learn something new, whether it’s a new hobby, learning a dance, finding your inner writer, or building something. A new activity is always challenging, and this in turn keeps you mentally active, strengthening connections between different parts of your brain. (IANS)

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Top Tips to Personalize Your Fitness Routine

Find a personalised exercise routine for your body

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Fitness
With so many options available in the fitness space, finding the one right for you can be a task. Pixabay

With so many options available in the health, lifestyle fitness space, finding the one right for you can be a task.

Amaresh Ojha, CEO and Founder, Gympik shares his top tips.

1. Assess your fitness level- To assess your fitness progress, calculating the number of beats of your resting heart rate (RHR) is a beneficial way. The RHR should reduce as your fitness improves.

To calculate your RHR, place two fingers on your wrist (radial artery), and then count the number of heart beats you feel in a period of 60 seconds. Make sure to count the first beat as ezero’.

More than 101 is unusually high and not good. Between 81 and 100 is high, but acceptable, between 61 and 80 is average and 60 or less is good.

Fitness
Assessing your fitness level can be very helpful. Pixabay

2. Choose what form of exercise works best for you- While any type of physical activity is beneficial for you, different physical activities present different results.

Yoga is a discipline that focuses on breathing methods, meditation, and physical postures. It has a low-impact structure and hence is gentler on the joints. Yoga helps in improving muscle endurance, flexibility and body balance.

Zumba is an amalgamation of both fast and slow dancing, so it works on your whole body, helping you to lose weight and tone every muscle group, predominantly your back and abdominals. It also improves your posture, balance and flexibility. So, if you wish to develop a flamboyant body shape along with enhancing your dance moves, Zumba will be the right choice for you. One concern with this exercise form is that the best result for Zumba comes while working out in groups, so you will have to join a Zumba class to get the best out of this exercise form.

Pilates is largely focused with core strength. It improves muscle tone and strength along with obtaining a leaner look. This exercise form promotes balanced muscle development, flexibility and helps you in gaining a beautiful posture. Hence, the gateway to a graceful personality is through regular Pilates workout. One disadvantage of this type of exercise form is that it misses out on cardio, so it’s not very effective for steady weight loss.

Walking is one of the best exercises that must be an integral part of your fitness schedule. Regular brisk walk can help in preventing heart diseases and managing high blood pressure and type 2 diabetes along with improving the mood. No matter how many hours you spend in the gym, walking is the best way to lose weight and stay healthy. This is one of the exercise forms that can be practised by all.

Cycling is an activity that is gentle on the joints. It burns fat and improves your cardiovascular health. If you wish to increase your stamina and at the same time tone up your muscles, cycling is the best way of doing so. You can easily make it a part of your routine by building it in your day as a means of transport.

Fitness
Consult with your doctor before incorporating a fitness routine in your lifestyle. Pixabay

3. E-Fitness learning platforms can help you analyse the pros and cons of any form of exercise and you can choose the correct type of exercise for yourself once you know the benefits of each type. There are several E-Fitness channels that you can subscribe to and work with a virtual instructor, who will guide you through your fitness journey.

4. Exercise safe and focus on the health concerns. Pre-exercise screening will help you to identify any medical conditions that may put you at a higher risk of enduring a health issue during physical activity. Consult with your doctor before incorporating a fitness routine in your lifestyle. Certain exercises like running on the treadmill, sprinting, heavy weightlifting etc. can prove injurious for heart patients. Similarly, certain breathing exercises in Yoga can prove harmful for asthmatic patients.

Also Read- Here are Tips to Apply Foundation

While there are several options available, the most important thing to keep in mind is to choose an exercise that you find fun and can stick to for the long haul. Choose from your preferences and make your exercise time fun. Do you wish to spend time indoors or outdoors? Alone or with friends/people?

If you choose an activity that seems like a burden after some time, you are more likely to abandon a healthy lifestyle. (IANS)