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Health and FitnessLifestyle

Use these fitness tips to improve your health

A healthy mind resides in a healthy body (fitness tips). The story is old, but it is completely true. By the way, if we include some useful things in our daily routine and follow some rules, then we can keep ourselves fit more easily. Know some important things for this. A healthy mind resides in a healthy body… The story is old, but it is completely true. By the way, if we add some items in our routine and follow some rules, then we can help ourselves fit more easily. Know some important things for this:if you want to know more about this you can read my another blog Best Jasmine Tea and Its Health Benefits

Great workout improve your body (fitness tips)

We usually walk 50-60 steps in 60 second in walk, about 70 steps in brisk walk and about 160 steps in jogging. Do 35-45 minutes of cardio exercise (brisk walk, zumba, swimming, cycling, jogging etc.) 6 days a week. Warm-up for 10 minutes before starting exercise and cool down for 5 minutes after finishing.

Learn how to breathe

Do yoga for half an hour daily. This includes asanas, meditation, deep breathing and anulom- vilom. Waking up every morning for 10-15 minutes deep breathing increases the efficiency of the lungs by up to 70%. Do meditation for 10-10 minutes in the morning and evening. This boost  the amount of oxygen in our body and also controls blood pressure. if you want to know more about this you can read my another blog Health Advantages of Cycling Regularly

80’s formula will keep your body 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 60 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 one 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. on the treadmill, the heart conditions must be fulfilled up to 80 percent. If the heart doesn’t beat continuously in exercise, then it is of no use to the heart.

Healthy food, treasure of health

Eat little by little 5-6 times a day. To keep the heart and liver fit, eat things which are full in fiber, such as wheat, jowar, millet, oats etc. Cholesterol is relaxed 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, almonds, beans, fish and mustard oil are rich in omega-3, which is good for the heart. – Eat 1-3 walnuts and 6-10 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 jaggery to replace sugar, brown rice replace 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.if you want to know more about this you can read my another blog motivation poem in hindi

Ooh…ah…ouch…

If you are troubled by back, leg or back pain, then follow the formula of RICE, ie 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 5-10 minutes 5-6 times a day.

Compression: Wear a crepe bandage, kneecap or knee brace on the knee or kamar.

Elevation: While lying down, keep a pillow under your foot so that your knee is slightly elevated. During this, stopping exercising and yoga and taking rest is important . Volini, Moov, Voveran Gel, DFO Gel etc. can be massaged with any pain relief balm or gel with light hands for a minute or two.

Avoid and save in heart attack

Do not take chest pain lightly. It may also be associated with heart disease.

Acidity and heart pain are similar. Still, you can differentiate between the two.There is severe pain in the middle of the chest, pain is felt moving towards the left side, there is a stone-like pressure on the chest, there is a lot of nervousness, restlessness, sweating, if the pain increases instead of decreasing, then there is a possibility of heart attack. While the pain of acidity is felt as a pricking sensation at a particular point.

If there is a possibility of heart attack, immediately give 300 mg aspirin to the patient to chew or dissolve it in water and drink it.

This increases the chances of survival of the patient by 40 percent.

Tata to TB’s tension(fitness tips)

The TB virus grows rapidly in low-light and dirty places. In such a situation, it is better that the patient stays in a well-ventilated and well-lit room. Open the windows by running a fan so that the bacteria can come out. The patient should avoid crowded places and use public transport.

The TB patient should wear a mask. If you do not have a mask, cover your mouth with a napkin every time you cough or sneeze. Put this napkin in the covered dustbin. Instead of spitting here and there, the patient will spit in a plastic bag and put phenyl in it and close it well and throw  it in the dustbin.

Be alert in fever

Paracetamol is the safest medicine for any fever. It comes from brand names like paracetamol, Kalpol etc. It is considered safe in any fever. Do not take aspirin in dengue at all. There is a risk of bleeding by taking it in dengue.

It is better to take rectal temperature to measure fever, especially in children. If you take the temperature by mouth, then add 1 degree centigrade to it and assume the correct temperature. 98.4 d. Up to normal temp. In fever up to 99 degrees, no medicine is usually needed. If there is a fever up to 101 degrees and there are no dangerous symptoms, then the patient can be taken care of at home.

Allergies: Prevention Important(fitness tips)

Prevention is the only cure for allergies. People with allergies should keep a handkerchief over their nose before leaving the house. Bed sheets, pillow covers and curtains should also be changed from time to time. Do not use carpet or keep it dry cleaned for at least 6 months.

Do not keep pets in your house. Do not keep flowering plants in the house  during the rainy season. If possible, get an air purifier installed at home. By the way, to strengthen the immune system of children, let them play in dust-soil, sun and rain. They help children fight diseases.

Keep your mind if you are in a desk job

Those doing desk jobs should keep doing neck and back exercises and stretching while sitting in the office. Keep moving your knees continuously. In 10-20 minutes while sitting, keep rotating the legs in circular motions and straighten them. Keep doing neck and back exercises in the same way.

Do eye exercises every 30 minutes. Take your eyes away from the screen and look away. Then look nearby.

Cover the eyes well with palms and open them after 40 seconds.

While working on the computer, sit in such a way that the waist remains straight. Hands should be pulled  by the handle of the chair.– The maximum part of the Thai should be on the seat of the chair, but the knees should not be adjacent to its edge. For this, you have to sit with your back back. Knees should be raised slightly.(fitness tips)Going up or down can cause neck and back pain.

Read More; Essay on Coronavirus in Hindi 

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