10 benefits of exercise

A daily routine of exercise can do wonders to your health and overall well-being. Here are 10 benefits you gain when you work out on a regular basis.

1. Good for your heart

  • Exercise reduces LDL cholesterol that clogs arteries.
  • It also reduces your blood pressure, relieving blood pressure on your heart.
  • It improves the heart muscle function and blood flow.
  • And also diminishes the chances of blood clot.

2. Promotes weight loss

  • Research shows that to have an effect on weight loss, you need to exercise for 30 minutes a day.
  • You can also do an hour of intensive exercise every second day, if this fits your schedule.

3. Prevents osteoporosis

  • Along with healthy calcium intake, exercise builds strong bones.
  • Weight bearing exercises like running, walking and weight lifting, help lowering your odds of getting osteoporosis as you grow older.

4. Helps to lower BP

  • No matter your age, weight, race or gender it does help to get exercise from a brisk walk, a fast run or few laps in the pool. It helps to keep your BP in check.

5. De-stressor

  • Exercise counters stress and depression
  • It acts as a temporary divergent to daily stresses and improve self esteem and confidence.

6. Boost your immunity

  • people who exercise regularly are 23% less likely to get cold
  • and even if you get a cold the symptoms disappear quickly, if you stick to an exercise regimen to boost your immunity.

7. Improves respiration function

  • with regular exercise, your lung muscles become stronger and more efficient thereby improving the entire respiratory system.
  • Increasing the strength of respiratory muscles helps to increase respiratory volumes.

8. Check on diabetes

  • regular exercise in any form can also help to reduce insulin requirements, lower your cholesterol levels
  • and in the long run can reduce the chances of heart disease and stroke.

9. You feel much happier

  • Exercise can help to improve your mood.
  • Induce positive feelings
  • and make you feel happier by producing the right hormones needed for your sound health.

10. Anti-aging effects

  • Exercise enhances blood flow to the brain, reducing risk of stroke.
  • It also improves reasoning and memory.

Mental Health

Mental health is as important as your physical health. You can’t be healthy if you are not mentally fit. So what is meant by mental health? Accordig to the World Health Organisation (WHO), mental health includes “subjective well-being, perceived self-efficacy, autonomy, competence, inter-generational dependence and self-actualization of one’s intellectual and emotional potential among others”. In simple words, a person is mentally healthy if he is able to enjoy his life completely and is able to control his emotions and handle his difficult situations effectively. A mentally healthy person can also easily build connection to his inner self and his surroundings.

Mental health is important for an individual because it helps an individual to enjoy the things that he is doing. It also helps an individual to stay happy, to feel the beauty of things surrounding him and is also important for  his mind to work peacefully.

A mentally healthy person is productive to his community also. But in our society, ill mental health is not seen as a disease. Our society needs to be educated more about the importance of mental health.

As we can’t see ill-mental health externally by seeing a person, which does not mean that it is not important. Mental health is as important as physical health. Mentally ill person can go into depression easily and depression is a human killer. Depression leads to the reason for many suicides in India. Nowadays, in India we can hear suicide news daily. These suicides are happening because of lack of knowledge of mental health among the people of society who are surrounding the mentally-ill person.

A person in depression does not know what to do in these types of situation. A person in depression is also needed to be educated about his mental health. A depressed person should talk to someone about his problems. There is nothing like, ”no solution to a problem”, you will eventually find a solution to your every problem if you share it with someone. If you think that you can’t share it with your friends and family, then talk to a stranger. These days you have many social media platforms where you can talk to some random stranger and share it with them. We know that a stranger can’t solve your problem but you’ll feel better if you share it with someone. So share, share and share.

A person in depression can be triggered easily to sad situations which means he would be too sensitive to stressed out situations. So we should handle emotions of these depressed persons carefully. We should listen to them carefully. We should try to understand them. And even if you are not getting it what that person is feeling, then also you should try to show empathy to them.

Things can get worst if we don’t take depression of a person carefully. So please, don’t say mean things to a depressed person. Try to understand him and help him, so that he can easily come out of this situation. Don’t leave that person all alone, as a lonely person is more prone to take extreme steps like suicide and self harm.

Your support can save someone’s life.  So, we all should work together to make our society, a better healthy society.

Happy father’s day

Thank you so much papa,
For always being there for me.
Whether it’s my good day or a bad one,
You’ve always been with me.
When everyone lost believe in me,
You were the one,
Who always believed in me.

How can someone be so selfless,
No matter how much tired you are,
You always take out time for me.
Before thinking about yourself,
You always think for your family’s need.
Before fulfilling your needs,
You try to fulfill our needs.

I can never repay you,
For what you have done for me.
I feel lucky to have you in my life.
You are my hero, my friend,my tutor, my pillar of support.

Whatever i am today, is just because of you.

My credit for every success goes to you.
Love you papa.

WORLD REFUGEE DAY 2020: EVERY ACTION COUNTS

There are some people who are forced to leave their homes in order to escape bad situations such as persecution or war. These people are known as refugees. Apart from war and terror, the world also has many refugees who are forced to leave their home due to natural disasters such as tsunami, earthquake, floods etc.

Imagine how it would feel to leave your home. Imagine if you have to leave all your comfort. Nothing could be worse than this. Same is felt by refugees. They leave everything behind to find a new place to live peacefully but sadly they did not find peace anywhere. They never get their comfort again. They never regain access to basic needs like education, employment etc when they come to the host country. They are the one who is vulnerable and need help.

To the host country, they are seen as a problem but actually, they are absolutely innocent. The actual problem is war and hatred because of which refugees had to leave their home. Every refugee has a story of fear, trauma, desperation and determination.

To honour refugees across the globe, the United Nations designated 20th June to be celebrated as World Refugee Day. This step of celebrating World Refugee Day is done to spread awareness among the citizens of the nation across the globe about the difficulties they are facing and how we can help them.

This year we are dealing with COVID 19 pandemic which has created a devastating impact on our lives and especially on the lives of refugees who don’t have proper homes to live.

On this World Refugee Day, we should take action to protect and support refugees. We must encourage people to consider economists opinion about refugees. According to economists, refugees affect the sustainability and strength of the country’s economy as they help to improve it. They are a potential source of valuable labour that benefits the host society. We must escalate sympathy towards them. We should raise awareness about the difficulties they had to face and should increase our acceptance towards them as human beings.

We should pray for refugee families for peace in their homelands. If you know a refugee family, reach out to help them. Just check if there is any organisation in your city that help refugees and ask them how you can get involved.

This year’s World Refugee Day theme is “Every action counts” which aims to remind the citizens of each and every nation across the globe that at the time of pandemic anyone from the society can make a change. A small step taken by an individual can make a lot of difference to make this world much more inclusive for all. At this time of crises, we all must work together to come out of it successfully. We must take care of each other because everyone needs it one or the other day.

Refugees themselves are contributing in significant ways during this time of the pandemic. They themselves are volunteering as front line workers, they are helping in constructing isolation centres, they are making soap for distribution and a lot more. In camps, refugees are working as teachers, scientists, nurses, doctors and other essential workers.

So everyone can make a difference. It is the responsibility of each one of us to make sure that no one is left behind. All our efforts can bring about transformative changes on spiritual, moral and social levels.

The Trending Yoga

This year International Yoga day came during the Corona pandemic due to which social gathering is not possible, however, we can practice yoga at home effectively even within the confines of our homes.

The theme of this year’s Yoga International Day 2020 is “Yoga at home and Yoga with family”.

Yoga promotes family bonding as children, youngsters, elders in the family come together to practice yoga and there is a flow of positive energy in the home.

The theme highlights that the yoga is a powerful tool to deal with anxiety, uncertainty and isolation and can help to maintain physical, emotional and mental well being.

Yoga, along with meditation, is a holistic exercise to heal mind, body and soul. When yoga can bring inner peace, then it can rightly bring the world peace too. Yoga had emerged as a force for unity and did not discriminate as it goes beyond race, colour, gender, faith and nations.

Practicing yoga regularly helps

•decrease stress and tension,

•improves flexibility and balance,

•strengthens core strength,

•reduces risk of heart diseases,

•helps fight depression,

•promotes sleep quality and

•reduces inflammation.

The power of meditation with yoga is unparalleled as it

•increases self awareness,

•reduces negative emotions and

•increases patience.

At this time of Corona virus pandemic, the world needs yoga more than ever for boosting immunity. As we know if our immunity is strong, we can easily defeat this disease. For boosting immunity, there are several techniques in yoga, various asanas are there.

In covid-19 respiratory system is specifically attacked. So we can strengthen our respiratory system by doing ‘pranayama’ .

Yoga enhances our quest for a healthier planet. It has emerged as a force for unity and deepens the bonds of humanity. It does not discriminate. It goes beyond race, colour, gender, faith and nations. Anybody can embrace yoga.

If we can fine-tune our chords of health and hope, the day is not far when the world will witness the success of a healthy and happy humanity. Yoga can definitely help us make this happen.

Remember we are not fighting the virus alone but also the fears associated with it. So yoga is the best tool and defence to guide us through this haze of uncertain and unpredictable time with ease and comfort.

lifestyle diseases

What are lifestyle diseases?

All the diseases which are related to the way we live our lives- the way we eat, exercise, smoke and drink, lead stressful lives and our attitude towards sex and personal safety.

Or we can say that all the diseases that are caused by unhealthy lifestyle are called lifestyle diseases.

The important lifestyle diseases are-

  • Obesity
  • Diabetes mellitus
  • High blood pressure (hypertension)
  • Cancers (of the lung, mouth, food pipe, wind pipe, female breast and of the colon)
  • Osteoporosis
  • Asthma and bronchitis
  • Ischemic heart diseases
  • Metabolic syndrome (syndrome X)
  • Mental stress
  • Crippling conditions of joints like low backache and osteoarthritis
  • Road traffic accident

So what do we do?

The good thing about the lifestyle diseases is that we can easily reduce the risk of these diseases by changing our lifestyle in a positive manner. The major factors which need to be focused upon are:

  • Eating the right type of diet
  • Ensuring adequate physical exercise
  • Avoid tobacco in all forms
  • Avoidance/moderation in alcohol use
  • Controlling mental stress
  • Practicing healthy sexual practices
  • Personal protection on the road while driving
  • Protection against the insects which transmit diseases.

Physical exercise

Health benefits of physical exercise by which it helps to prevent the lifestyle diseases:

  • Reduces the level of blood pressure
  • Reduces depression and stress
  • Bring about protection against cancers of intestine and female breast
  • Makes bone strong, protecting from osteoporosis
  • protect against diabetes and heart diseases by removing the fat inside our abdomen
  • improves the action of insulin hormone thus protecting against diabetes, heart diseases and syndrome “X”
  • specifically increases the good type of cholesterol (HDL) and reduces the bad type of cholesterol (LDL)
  • directly protects the heart by increasing its efficiency

How much should we exercise, at what intensity, for how long and how frequently?

Level of hardness of exercise:

  1. Mild intensity
  2. Moderate intensity
  3. Heavy exercise
  4. Very heavy
  5. Unduly heavy

Example of various intensity of exercise

  1. Mild intensity exercise: -walking at the speed of 5 to 5.5 km per hour.

– golf, slow pace walk

– leisure pace badminton or table tennis

– cycling 10 to 12 km in an hour.

  1. Moderate intensity exercise –

-walking at 5 km to 7 km per hour.

-Swimming at 20 meters per minute.

-Golf at brisk pace

-Competitive level badminton

-Competitive level tennis

-Cycling 15 to 17 km/hour

-Non competitive basketball and other field games

  1. Heavy intensity exercise

-Jogging and walking covering 7 to 7.5 km/hour

-Swimming 25-30 meter/min

-Cycling 18-20 km/hour

-Leisure level squash

-Aerobics

  1. Very heavy intensity exercise

-Jogging covering 8-9.6 km/hr

-Match level singles of badminton/tennis

-Swimming 30-35 meter/min

-Brisk, competitive level field games

-Competitive squash

  1. Unduly heavy intensity exercise

-Professional level of competitive squash

-Swimming 40 meter/min

 

Exercise how many days a week and how long during a day?

 

  1. Mild intensity exercise
  • 7 days a week
  • 1 hour per day
  1. Moderate intensity exercise
  • 5 to 7 days a week
  • 45 -60 minutes each day
  1. Heavy exercise
  • 4 to 6 days a week
  • 30-45 minutes each day
  1. Very heavy and unduly heavy exerxise
  • 3 to 4 days a week
  • 20-30 minutes per day

 

 

What about wight training?

 

Weight training gives you additional benefits

  • You may undertake 2 to 3 sessions in a week.
  • Exercise all major muscle groups (chest, arms, forearms, shoulders, back, thighs and legs)
  • Use 20 to 30 lbs for each muscle group
  • Do 3 sets, each set having 8 to 10 repetitions for each major muscle group

 

Warming up and cooling down

Start any exercise session with 5 minutes of warm up (stretching exercises of yoga)

Similarly wind up the exercise session with 5 minutes of cool down (gentle walking , yoga, gentle stretching)

 

Prevention of obesity

  • the various food item that we eat (or drink except water) give us energy (calories)

if we take in more calories than we can spend, the excess energy gets stored in our body as fat and reflects outwardly as obesity.

  • The basic principle that needs to be noted is that we do not eat because we need energy; primarily we eat to satisfy our hunger, to get a feeling of satiety.
  • Now satiety depends on the bulk of food and not really on the energy content of the food.
  • So, if we eat a food which has large bulk but low amount of calories, we will get enough satiety but push in lesser calories as compared to when we eat food which has lot of calories (so called “high energy density” foods.)

Example of low energy density foods

Clear soups, fresh vegetables (except potatoes), fresh fruits (except banana), rice, pulses, chapatti, idli, sambar, baked fish/chicken.

Examples of high density foods

All foods which are  creamed, fried, gravied or sugared.

Which food item should be avoided:

  • Sugary food
  • Fried food
  • Thick gravies
  • Whole milk and milk products
  • Food with high salt content

Which food items should be encouraged

  • Fresh fruits
  • Fresh vegetables
  • Low fat milk
  • Low fat meat
  • Grams, porridges, pulses, legumes

 

How much cooking oil and ghee should we consume?

As a general guideline, we should consume not more than 1 to 1.25 litres per adult per month.

 

Which cooking oil is healthy for the heart?

Truly speaking, no oil is healthy. They are only bad, worse and worst.

Saturated fat(ghee, butter, hydrogenated oils, coconut oil) are the worst.

So best is to use vegetable oils, within the limits as recommended.

 

How much salt should we eat?

Not more than 6 grams per person per day.

 

How much fruits and vegetables?

  • 500 grams of fresh fruits and vegetables per person per day.

 

 

Tobacco

Tobacco (whether smoking or chewing) is a major cause of serious disease and suffering

Cancer of lungs, mouth, windpipe, heart disease, bronchitis etc are caused by tobacco.

There is no bargaining as far as tobacco is concerned. The only medical recommendation is to stop.

 

Alcohol

Like tobacco, alcohol causes a large number of serious diseases example cancers of mouth and stomach, liver disease, hypertension, obesity, diabetes etc.

Avoid alcohol, but if you still decide to drink then keep within the limits of moderation.

By moderation it is meant that not more than 3 small pegs in a day for men and not more than 2 small pegs  a day for women.

 

Managing stress

  • Undertake regular, brisk physical exercise, it is one of the best stress busters.
  • Pray for 10 minutes in morning and evening, it is definitely a great stress reliever.
  • Practice any form of meditation for 10 minutes
  • Practice abdominal breathing when faced with sudden stressful situations.
  • Spend at least 1 to 2 hours of quality time with your family members.