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Before beginning, first, you all need to answer one question ‘We know you are happy but are you healthy too?’

What happen you don’t have an answer to this question then it’s sad. Nowadays people are happy, all thanks go to fast-growing technology. However, being surrounded by technology doesn’t make you less concerned the reason is to look happy you also need to stay healthy. Moreover, to stay healthy you need to follow a good-balanced diet food and do some exercise.

I know by hearing exercises, the first thought that will cross your mind is going to the gym. If it is so, then you need to let your brain do some rest as we are talking about doing some basic workout at home only. Therefore, we have brought out the five daily functional exercises that will help you to stay healthy and fit too.

These exercises will serve you to improve your strength that you will be needing to function in your day to day life. It will make you feel fresh and energetic; even your mood will be good too. Be it a young people, a middle-aged person or anyone they need to do some exercise regularly to stay fit and healthy.

Dive into this blog to know five best exercises to try at home and even learn how these exercises are beneficial for you:

Squats:

It is one of the crucial exercises for increasing strength of lower body muscle and helps in developing core strength. It increases the size of lower body muscle as well as enhances the flexibility in your hips and lower back. Apart from increasing strength it also helps in the fat loss.

  • Start this exercise in standing position, by keeping your feet slightly wider than the shoulder.
  • Keep your hand stretched in front or fold them into your hips. It totally depends on how you are comfortable.
  • Push your butt out keeping your chest and chin up and bend your knees slowly till you make a 90-degree angle
  • Ensure your knees doesn’t fall over your toes, and stay there for at least 3 seconds, then return to the starting position.
  • Repeat all the steps for 10-15 times, depending upon how many you can manage.

Lunges:

It is good to challenge your body balance and if you make it a necessary part of your daily exercise routine, then it’s quite interesting. Lunges have a good effect on the muscles of your glutes, hips, and thighs. We understand doing lunges can be difficult but you can try this exercise while holding onto the wall.

  • Start with your feet slightly wider than the shoulder.
  • Take a left leg forward while keeping your arms on your hip or keep them at your sides.
  • Make it sure that your left thigh is parallel to the ground and your knee is making a 90-degree angle.
  • Push up off your foot and return to your starting position and repeat with your right leg.
  • Repeat this exercise 10 to 15 times with both legs.

Pushups:

The next exercise on the list is Pushups – one exercise for which you are waiting for too long and one that makes you feel that it is your cup of tea. Pushups are a calisthenics exercise that targets the muscles of the upper body mainly your chest and triceps. It is a fact that everyone cannot support their full body weight with their hands at first but with practice, it becomes easy.

  • Start with a high plank position, with your core tightened, back straight and neck in the neutral position.
  • Then you need to bend your elbows and slowly lower your body towards the ground till your chest touches the ground.
  • Now return back to your original position and then do this exercise 10-15 times more depending upon how many you can manage.

Crunches:

If you are looking for an exercise that can strengthen your abdominal muscles, then crunches are an easy and effective option for you. This exercise also improves posture and enhances the flexibility and mobility of the muscles.

  • Lie down on the exercise mat and bend your knees so your feet are flat on the ground.
  • Then cross your arms on your chest, then lift your shoulders from mat slowly upward in a smooth and controlled manner.
  • Lower your back down slowly to your original position.
  • You can repeat this exercise as many times you manage maybe 10-15 times.

Leg Raise:

Do you want six-pack abs? It is a new trend of this generation, be it a man or woman everyone is going gaga over six-pack abs. Leg raise is one of those workouts that will help you in achieving the dream of six-pack abs. Leg raise not only works on lower abs but also improves the strength and enhances the flexibility of the lower back and hips.

  • You have to first lie down on a mat, lay straight with your hand by your side and legs stretched.
  • Now you have to lift your leg up to the ceiling until your butt comes off the floor.
  • After that slowly lower your legs down till, they are just above the floor, hold there for movement and then rest them down.
  • You can repeat the leg raise exercise 10-15 times.

You don’t need to take too much stress while doing all the exercises that are mentioned above. In the beginning, you will some difficulty while performing them but with the time you will gain mastery over them. In the beginning, do two sets of each but later on, you increase the number of sets. Always remember, you need to do workout 2 or 3 hours before taking foods. Doing regular exercise is good for health, mind, and soul too and if it is not costing your pocket then its awesome. If you want to learn more about the workouts that you can perform at home, then you can take guidance from fitness24club fitness professionals.

Also Read: The Strength Training Routine Your Workout Regimen Needs

Test yourself!

The following symptoms may indicate elbow arthrosis

  1. Pain during arm movement, flexion, extension, bending, walking. Pain syndrome manifests itself gradually, and for the first time usually occurs after exercise (when playing sports or just when lifting weights).
  2. Reduced mobility in the elbow joint. A gradually affected joint becomes limited in movement. The disease causes muscle tone.
  3. Swelling, which can also indicate inflammation in the joint affected by arthrosis.
  4. Crunch during movement is a sure sign of deterioration of the articular cartilage and the formation of osteophytes, which, like spikes, are surrounded by articular surfaces deprived of natural depreciation. Clinging to each other, these growths just produce an unpleasant creak.

Therapeutic Exercises For Elbow Joint

Gymnastics is common physiotherapy Exercises For Elbow Joint and is used to restore mobility in the limbs after injuries, as well as arthritis and arthrosis and other joint diseases to increase the effectiveness of complex therapy. Exercise is an active means of prevention, ensuring the prevention of dystrophic and destructive processes.

Using similar techniques, mobility and work in the elbow joints can be restored. Physiotherapy exercises restore local lymph flow and blood flow and also stops the process of progressive destruction of cartilage tissue.

  • Starting Position sitting on a chair. Hands lie on the surface of the table. We perform flexion and extension of fingers of hands. Repeat exercise 8-12 times.
  • In the Same Starting Position – We perform flexion and extension in the wrist joints simultaneously with the right and left hands. The number of exercises is 8-10.
  • A Sliding Plane is Brought Under the Forearm – We perform flexion and extension in the elbow joint, sliding the forearm along the polished plane. Repeat this exercise 5-6 times.
  • Hands are on the Surface of the Table – Supination, and pronation of the forearm. Run 6-8 times.
  • Shoulder on the Table, Forearm Pointing Vertically Up – Flexion and extension in the elbow joint, supporting the damaged forearm with a healthy hand. Repeat 6-8 times.
  • Starting Position – sitting across the chair, the shoulder of the injured arm is on the back of the chair, the forearm hangs down. We perform swinging pendulum movements, bending and unbending the arm in the elbow joint. Perform 10-12 movements.
  • Hands Lie on the Surface of the Table – We exert alternating pressure with each finger of the brush on the surface of the table for 2-3 seconds. We relax the muscles of the hand and forearm. Repeat 4-5 times.
  • Hands-on the Surface of the Table – Dilution and mixing fingers brush. Run 6-8 times.
  • Starting Position – The main stand, arms to the sides. Perform circular motions with the hands, the elbow does not lower and does not raise, do not take. Perform 10 rotations in each direction. (Clockwise and counterclockwise).
  • Sitting on Chair – Take the weighting device (dumbbells) into the injured hand, lift it up, with your free hand, hold the sore arm by the elbow. Bend your arm at the elbow, moving it behind her head, touch the weight of the opposite shoulder. Return to starting position.

Also Read: 10 Best Outdoor Moves For Core Strengthening

Getting older doesn’t necessarily mean you’ll have to face an unpleasant lifestyle, lack of endurance and imperfect health conditions. Just by taking charge of your habits and well-being, you can get through aging with confidence and optimism, surely.

As we age, it becomes important for us to maintain a healthy lifestyle to continue enjoying an active, fulfilled life. This can be done by focusing on habits such as regular exercise, proper nutrition, and staying socially active. If you are also sailing in the same boat of aging, there is some good news: It’s possible to slow down the aging process through regular exercise. We can help you overcome the aging symptoms and that too with some easy, DIY tricks.

Read below to know our Unique, Simple and Incredible Tips for a Healthy Lifestyle.

Start Your Healthy Lifestyle Journey Right Now!

Healthy Lifestyle

Aging is inevitable for everyone, but it is possible to keep on smiling through it all. We cannot avoid the transformation, but we can surely delay, adopt these changes and maintain it gracefully. And, if we can do it, then we must do it.

Why not? Everyone in this world should take a step forward to get in shape and feel great. Though some unavoidable factors are out of your control, such as the aging process and menopause or andropause, still, you can adopt good habits and a healthy lifestyle, to help yourself live better, and perhaps, longer.

If you wish to start your journey to having a fit and healthy body, here are some exclusive highly motivated fitness tips:

1. Eat Wholesome Food

Eat Wholesome Food

We understand your love for sweets and how badly you crave it for, despite that, we still recommend to stay away from sweets. Sugar will never let you get fit. Even if it’s just a single teaspoon sugar per day, our statement remains the same. Also, as you age, your digestive tract becomes more firm and rigid and doesn’t contract as often. So, you need to eat well to get well. Why don’t you go for some original healthy stuff?

Fresh Fruits and Vegetables are the best things to have when planning to get into shape. They itself contain sugary substances inside which sums up to a sufficient quantity, required by an aging body. Just like Apples, which are perfect at making the stomach feel full for up to 3 to 4 hours. And, fresh green vegetables such as beans and broccoli, that keep the digestive system clean and running. What else you want now?

In addition, be sure to “have in portion” for whatever you eat. Having a good metabolism comes from portioning meals. Try to plan out eating five-six times a day and setting smaller portions, rather than having three large meals throughout the day. This will surely help you find yourself comfortable, lighter and breathing smoother when working out rather than huffing and puffing for air. This lighter feeling is because, you had less food in your digestive system, which means more energy will be used now toward your exercise and you will stay fit in the same manner.

2. Exercise Daily

Exercise Daily

Maintaining physical health is important to a healthy lifestyle. At this time, you need to stay physically active with regular exercise. Don’t worry, you don’t have to run the whole day. Exercising daily for at least an hour is more than enough. Of course, you do not have to kill yourself by running and jogging throughout the day, but you should have some sort of moderate physical activity in your everyday life.

If you’re planning to shed a few pounds in a swift, do a higher-level intensity workout. Just like, you can go on a walk sprightly for an hour, at a running pace. Either way, you can also jog and set certain intervals according to your comfort to sprint during that hour. This intense warm-up will add more years to your life.

Note: Just make sure you feel comfortable during your workout and not suffering any kind of severe pain. Undoubtedly, your muscles will ache after a high-intensity workout. This process might seem to be annoying, but this reflects that your body is changing for the better.

3. Get Sound Sleep

Get Sound Sleep

It’s now time to think of yourself and to reduce stress. Sleep deprivation impacts your memory, emotions, weight and even your appearance. The older you get, the harder it can be to fall and stay asleep, but you still need the same number of hours. So, make sure you get the sleep that your body needs.

Despite the fact that all of us mostly have more than eight hours of job to perform on a daily basis, still, we need to get enough sleep to recharge the body’s batteries. After a hardcore work session, six to eight hours of sleep is crucial, to keep the body ongoing throughout the day.

In case, if you happen to feel tired at any point after coming home from work, by all means, take a small nap for about a half-hour. Then, further, you can continue your routine exercises or workouts. This will help bring sound sleep and prevent you from staying up late at night.

4. Meditation is Must

Meditation is Must

The most common question arising in minds of many of you must be doing people who meditate actually age more slowly? Do really, they live longer? The answer to this is a big YES!  

The biggest example of this is Lord Buddha, the archetypal meditator who is well reputed to have lived to 80. And, according to Buddhist scriptures, even after 80 years of the realm of existence, in the end, it was food poisoning that finished him off and not his old age.

We all are under pressure and stress 24/7. Eventually, this non-stop stress mode degrades our life. So, the need of the hour is to cut off the head out for some time, take a deep breath, and meditate. This is a natural and easy method to lower down the aging process and the most special trick few people know about.     

In a study, it has been proved that long-term practice of meditation can help reduce stress reactivity and could be of therapeutic benefit in chronic inflammatory conditions which ultimately leads to a peaceful, healthy life. So, we recommend to include meditation in your healthy lifestyle to slow, stall or even reverse age-related declines.  

5. Quit Alcohol and Cigarette

Quit Alcohol and Cigarette

Limit alcohol consumption and cut out smoking. Instead, discover new passions. Passion is a motor that allows us to move forward at all ages. Take on the challenge and explore hobbies that will nurture your inner flame. This will bring more and more new happy years in your life.

Smoking makes you age faster and is harmful to your health in all sorts of ways. No other action will have as positive an effect on your health as to quit smoking.

Morning is the most important time of day. It is during this period that a person can set himself up for victory and good luck, or conversely activate negative viral programs.

In the morning, our minds are still pure and unprotected. It can be customized as you wish. If a person spends this period incorrectly, his day is not so positive and productive as those who have useful morning habits. The right start to the day is a good way to protect yourself from negative energy.

What is Good Morning Good for?

Good-Morning

Having started the morning correctly, you improve your energy. If a person is doing well with a biofield, good luck accompanies him, his mood improves, he is protected from energy vampires.

When you develop useful morning habits, you will immediately feel the positive changes in your life: your energy will increase and your emotional background will improve, so that there will be significantly fewer problems.

We made a list of 7 simple habits to help you lose weight, thanks to which you can easily get rid of a couple of kilograms.

#1 Eat a High Protein Breakfast

High Protein Breakfast

There is a good reason why breakfast is considered the most important meal. What you eat in the morning can set the course for the whole day. Breakfast determines whether you will feel full and satisfied before dinner or go for a dubious snack to the supermarket closest to the office.

Nutritionists claim that breakfast with a high protein content will reduce appetite and, as a result, will help to lose extra pounds.

Protein can also help in weight loss by lowering the level of ghrelin, the “hunger hormone” that is responsible for increasing appetite. Start the day with boiled eggs, scrambled eggs, Greek fruit yogurt, cottage cheese with nuts or chia seeds, a sandwich with avocado and turkey.

#2 Drink Plenty of Water

drink-water

Starting a morning with a glass or two of water is an easy way to accelerate weight loss. Water can help increase your energy expenditure or the amount of calories your body burns for at least 60 minutes.

Studies confirm that drinking 500 ml of water leads to an increase in metabolic rate by an average of 30 percent and a decrease in calories consumed during breakfast by 13 percent.

Another study found that overweight women who increased their water intake to a liter per day lost an additional two kilograms in one year, without making any other changes to their diet or physical activity.

So how much should you drink? The World Health Organization has calculated that the required amount of water for a person is 30 ml per kilogram of weight. That is, a 70-pound person per day needs 2 liters of 100 ml of water.

#3 Practice Mindfulness

Practice Mindfulness

The obesity journal Current Obesity Reports has released a review of nutritional and weight research from nutritionist Carolyn Dunne and her fellow scientists from the University of North Carolina. According to the review, all studies show weight loss with a conscious diet.

According to studies, increased awareness during eating helped participants to hear their body, to better grasp the signals of hunger and satiety, to track the urge to eat from the outside, to relate to themselves with greater participation, less cravings for certain foods, reduce manifestations of unhealthy eating behaviour, less perceive food as a reward, the scientists concluded.

Awareness is a practice that involves a complete focus on the present, your thoughts and feelings. Many experts are sure that the main rule in losing weight is self-acceptance. This is the study of all the settings inside and building a constructive dialogue with oneself to achieve changes for the better.

Practicing mindfulness is easy. To get started, try to spend five minutes every morning, sitting in a relaxed atmosphere and focusing on your own feelings.

#4 Workout in the Morning

morning workout

Experts are sure that morning is the best time for fitness if you set yourself the task of losing weight. Give preference to cardio exercises and power loads. In the morning, the body burns more fat because low blood sugar causes the body to look for other sources of energy and convert it from fat.

#5 Cook Yourself a Meal in Advance

cook-yourself

You are preparing in advance for business meetings, planning how to spend the weekend, the same should be the approach to a healthy lifestyle. Make it a rule to go to the store once or twice a week and buy healthy food in the coming days. In the evening, plan what to eat tomorrow morning, lunch and dinner. Prepare everything you need in advance.

The study found that those who ate home food at least five times a week were more likely to be overweight by 28 percent than those who preferred it only three times or less per week.

#6 Let a Little Sun in the Room

sun in the room

Raise the blinds to let in some sunlight, or spend a few extra minutes outdoors. That’s the ritual with which you need to start every morning to start the process of losing weight.

Research has shown that exposure to sunlight at certain times of the day can affect weight; it is also an excellent source of vitamin D, which again helps to lose extra pounds.

New studies published in the Archives of Internal Medicine show that lack of it in the body can also lead to weight gain. Scientists from the Tehran University of Medical Sciences conducted an experiment on overweight women. They were divided into two groups: one group regularly received vitamin D, and the other received a placebo. After 12 weeks, scientists found a significant reduction in body weight in obese women only by increasing the concentration of vitamin D.

However, keep in mind that the amount of sunlight needed may vary depending on skin type, season, and location.

There is another way to get your dose of vitamin D. Pay attention to fatty cow milk – this is another source of vitamin D and calcium. One cup of milk already gives 24 percent of the daily value. Salmon, mackerel, almonds, yogurt, and eggs also contain a significant amount of solar vitamin.

#7 Sleep Longer

sleep longer

According to studies, lack of sleep affects the production of ghrelin and peptide-1 hormones. They control the feeling of fullness. Without getting enough sleep, we thereby stimulate the desire to absorb more high-calorie foods.

The second problem is an increase in the content of cortisol, which is called the stress hormone. Sleep problems stimulate its production, and it, in turn, prevents not only weight loss, but also a set of muscle mass. It stimulates the breakdown of proteins and an increase in blood glucose. ⠀

Insulin is a hormone that transports sugar from the blood to cells and then uses it as energy. Its excess increases hunger and causes the body to accumulate more calories in the form of fat, which can ultimately lead to type 2 diabetes and weight gain.

For healthy eating, we prefer a healthy diet and a healthy diet delivers the food that your body needs each day and remains under the daily calorie goal of weight loss. A healthy eating program will also reduce your risk of cardiovascular and other disorders.

A Healthy Eating Plan

  • Heavy emphasis on vegetables, seeds, whole or non-grease and low-fat milk products.
  • Saturated and trans, salt and extra sugar requirements.
  • Tracking the size of portions.

Role of Calories on our Body

Healthy Eating Benefits

Many individuals have to reduce their calorie levels (energy-IN) and increasing their exercise (energy-OUT) in order to lose weight. Therefore, daily consumption is to be reduced by 500 to 750 calories with a weight loss of 1 to 1/2 pounds per week.

In General

  1. Diet schedules for 1,200 to 1,500 calories per day will help the majority of women comfortably lose weight.
  2. Diet schedules with 1,500-1,800 calories each day are ideal for men and women with a greater weight or who regularly exercise.

Ultra-low-calorie diets of less than 800 calories per day are not allowed to be used unless a physician watches you.

The Food Month this year is targeted at increasing public awareness of healthy eating to increase appetite and help reduce food and non-communicable disorders, such as obesity, cardiovascular and diabetes.

Although the nutrition month is held annually in July, activities to sustain the main messages are carried out throughout the year. This is based on the assumption that food is not just a monthly endeavor. A dedication to good nutrition is an essential prerequisite for maintaining a healthy and productive society.

So Why Do We Need to Make a Healthy Diet a Habit?

healthy Eating Healthy Diet
  • The cornerstone for good health is a healthy diet, which is part of a healthy lifestyle. Whether shielding and rendering them vulnerable to food or NCDs is a diet of our own. Lifestyle-related disorders, often known as NCDs, affects adolescents, adults and the elderly because the foods and activities are not safe. We can maintain a healthy weight and reduce risks of developing NCDs by following rich and nutritious diets that fulfill our nutritional requirements and eliminate high fat, sugar and sodium products.
  • In the first 1000 days of life from conception to the second birthday, achieving optimum growth and development capacity is essential. Better maternal health, breasts, supplementary feeding, improve the long-term health and the protection of NCDs and malnutrition for babies and young children in these golden opportunities. In order to meet the nutritional needs of children for development and growth, continuous breastfeeding within the first 6 months is sufficient. Therefore complimentary nutrition with breastfeeding will be compatible with the increasing need for the child’s nutrients after 6 months. Such activities were recognized internationally as an investment in the future of a baby.
  • The Philippines don’t eat healthy meals. In 2013 just 35% of Philippines ‘ households met their needed energy and Nutrient requirement according to the 2013 National Nutrition Survey (NNS) from the DOST Food & Nutrition Research Institute. Failure to meet energy needs disrupts a person’s metabolic process, bodily processes, and health. Regular energy and food needs can fulfill healthy all that we need for a healthy diet, thus maintaining optimal health.
  • The growing number of the Philippines is being impacted by overweight and obesity. 3 out of 10 Filipino adults obese in NNS 2013. While Filipino kids’ overweight is 5 percent between the ages of 0 and 5 and 9.1 percent between the ages of 5 and 10. In other words, overweight and diabetes are major risk factors for the production of NCDs. These are considered a public health emergency. The use of a healthy diet and physical activity for life will avoid overweight or obesity.
  • Increased availability and limited exposure to fresh fruits and vegetables are all the more significant in terms of a healthy diet. In addition, this does not simply mean making healthy food choices. This will include the supply of healthier foods to those in the food industry through the reformulation of fat, salt, and sugar-low goods.

Also Read: 8 Bad Exercise Habits To Break Right Now

The Bottom Line

In conclusion, it’s not easy to break the traditions and change your health. Nonetheless, some approaches can help you keep losing weight in your diet plans. Moreover, these include conscientious cooking, unhealthy snacks, healthy snacks or standards control. Nor do you understand what works long-term for yourself, one of the secrets of good diets?

Some of the above techniques can give you a major advantage when you try to lose weight. Don’t have to wait until July to start a daily bodybuilding meal plan. Start now, the healthy habit and live it.