What is meditation?

Meditation is relaxation. It is not about concentration, it’s actually about de-concentration. It’s not about focussing one’s thoughts on something specific, but instead of entering a state of mind that has no thoughts. The overall benefits of meditations include a calm mind, enhanced concentration, improved clarity and communication, and relaxation of the mind and body. Regular practice of meditation has a profound impact on the core three areas of our existence – physical, mental, and spiritual.

Several studies emphasize the importance of a regular meditation habit. In fact, many consider meditation to be a necessity in today’s busy times. Many successful, healthy people don’t think they need meditation. The practice only adds to your clarity, focus, and happiness. Don’t wait for a rainy day when you’re feeling blue to start!

The popularity of meditation is increasing as more people discover its benefits.

Meditation is a habitual process of training your mind to focus and redirect your thoughts.

You can use it to increase awareness of yourself and your surroundings. Many people think of it as a way to reduce stress and develop concentration.People also use the practice to develop other beneficial habits and feelings, such as a positive mood and outlook, self-discipline, healthy sleep patterns and even increased pain tolerance.

4 Points to Remember

• Meditation makes you aware that your inner attitude determines your happiness.
• The balance of a sharp mind and an expanded consciousness brings harmony.
• A sharp mind without expansion causes tension, anger, and frustration.
• An expanded consciousness without sharpness can lead to lack of action/progress.

5 Benefits for Students 

Are you interested in finding some exercises that can be done while sitting down at work or at home?   These exercises that you can do while sitting down are perfect for anyone working from a desk or spending most of the day in a chair.Often times, back pain is caused by an abdominal injury, hamstring injury, general leg injury, or a pulled muscle, so if you can fit in a workout or even squeeze in some exercise at work – you’ll be ahead of the game.

• 

Today, I am sharing some ways that you can exercise from your chair. So there is some exercises which I want to share with you guys.I hope this exercises will help you to maintain your fitness

1.knee -to -chest lift

Strengthens abdominal muscles, improves digestion, and helps to burn fat.

• 

Your actions:

• Sit down on a chair. Keep your back straight without touching the back of the chair.
• Keep your feet on the floor hip-width apart.
• Keep your back straight. Lift your right knee, and pull it to your chest. Keep your belly sucked in.
• Put your hands on your shin to better stretch your lower abdominal muscles.
• Repeat 20-30 times by alternating your knees.

2.Double knee lift

Here all your belly muscles work effectively and gently at the same time.

• 

Your actions:

• Keep your legs together.
• Hold the sides of the chair with both hands.
• While keeping your back straight, lift your knees and pull them to your chest. Your abdominal muscles should be tensed.
• Put your feet down, but don’t touch the floor.
• Repeat 10-20 times.

3.Chair dips

Works shoulders and triceps

• 

Your actions:

• Sit on the edge of your chair with your arms by your sides, palms on the edge of the seat, fingers over the edge.
• shift  your body weight forward and lower down off the chair
• Hold your body suspended for 5 counts and then push up back onto the seat. 
• work up to 3 steps

4.Leg extensions

 Works hips and thighs

• 

Your actions:

•  Sit on the edge of your chair with your arms by your sides.
• Extend your right leg out straight and flex your foot so that just the right heel is on the floor (keeping your foot flexed engages the muscles in the shins and ankle). 
• Lift your leg up as high as you can without rounding your back.
• Hold for 3 counts then lower.
• Repeat with the other leg.
• Work up to 3 sets of 10 reps on each leg.

5.Oblique twist

 Works obliques and core

• 

Your actions:

•  Sitting in a chair, take your right elbow and twist your torso so that your elbow touches your left knee, while bending forward so you feel your abdominal muscles contract.
• Return to an upright position and then repeat, taking the left elbow and bringing it down to the right knee.
• Work up to 3 sets of 10 reps.

In this blog,we will learn about lower body workout.If you’re a home-workout warrior, we’ve got good news: you don’t necessarily need dumbbells, barbells, or any kind of gym equipment to sculpt and shape your body. We gathered some of the most effective lower-body exercises that will tone your thighs, lift your butt, and build strength in your lower back, all equipment-free: you just need your own body and the dedication to put it to work! Check out the moves ahead, and incorporate them into your workouts to feel the results for yourself.

• 

Women tend to accumulate more fat in the lower body compared to men . Thankfully, you can tone up and strengthen your lower body with the right exercises. Keep scrolling!
Note: If you have lower back pain or knee pain, or if you are pregnant, talk to your doctor before doing any.

WHAT ARE LOWER BODY EXERCISES? 

Lower body exercises target your legs and glutes. The main muscles involved include: 

• Glutes 
• Hamstrings 
• Quads 
• Calves 

Strengthening these areas will not only improve your functional fitness levels, but they are also really important for preventing injury too. 

A lot of people can suffer from injuries if they have weak glutes and hamstrings. So, by targeting these areas, you can avoid difficulties when doing more intense forms of weightlifting. 

ARE BODYWEIGHT EXERCISES EFFECTIVE? 

Bodyweight exercises are extremely effective at allowing you to build muscle as well as improve your fitness levels.  

Some of the other benefits include: 

• Improve speed and power – whether you’re a runner or simply want to improve your sprint PBs down at the gym, lower body exercises will help to increase your speed and power. And by strengthening your hamstrings and your glutes in particular, you can improve your explosivity. So, they’re great for overall performance. 
• Injury prevention – as we mentioned above, weak hamstrings and glutes are a common problem. Lower body bodyweight exercises are functional, and you can isolate each side easily to avoid asymmetries. And by strengthening your lower body muscles in this way, you can avoid injury through strains. 
• Convenient – when you’re not using much equipment to train, you have a lot more freedom in terms of when and where you work out. So, if you need to get some strengthening in but have a busy schedule or are travelling, these are perfect for fitting into your day. 
• Great cardio – bodyweight exercises can be extremely challenging. For example, jumping squats, jumping lunges and lateral step-ups are all going to raise your heart rate as well as help you feel the burn.

SOME OF MY FAVORITE EXERCISES FOR LOWER BODY WORKOUT ARE:

1.HIGH KNEES

Target – Quads, hamstrings, calves, and glutes

• 

How To Do

1. Stand straight with your feet close.
2. Extend your hands in front of you, with the palms facing down.
3. Start jogging on the spot. Only, raise your knees higher.
4. Try to tap your palms with your knees.
5. Do 3 sets of 20 reps each.

2.SQUAT

Target – Glutes, quads, hamstrings, and calves

• 

How To Do

1. Stand with your feet shoulder-width apart, back straight, and shoulders rolled back. Keep your core engaged.
2. Push your hips out and lower yourself by flexing your knees.
3. As you come to a sitting pose, flex your elbows and bring your forearm close to your chest.
4. Make sure your knees are behind your toes, and your back is not hunched.
5. Push yourself all the way up with the same speed you squatted down.
6. Do 3 sets of 12 reps each.

3.LUNGE

Target – Quads, hamstrings, glutes, and calves

• 

How To Do

1. Stand with your legs shoulder-width apart, hands on your waist, shoulders rolled back, and core engaged.
2. Take a step forward with your right leg.
3. Flex both your knees and lower your body. Your thighs and shins should be perpendicular to each other.
4. Raise your body and get back to the starting position.
5. Place your left foot in the front and repeat the same.
6. Do 3 sets of 12 reps each.

4.ALTERNATING SIDE LUNGE

Target – Adductors, Glutes, quads, hamstrings, and calves

• 

How To Do

1. Stand with your feet wider than shoulder-width apart.
2. Shift more of your weight on your left side. Bend your left knee and lower yourself to the left.
3. Straighten your position and repeat the motion with the right side.
4. Do 3 sets of 10 reps each

5.WALL SIT

Target – Quads, hamstrings, glutes, and calves

• 

How To Do

1. Stand with your upper back, lower back, and hips against a wall.
2. Squat down and get into a sitting position.
3. Place your hands on your thighs.
4. Hold this pose for 30 seconds. Keep breathing.
5. Get back up. Rest for 10 seconds and repeat.
6. Do 3 sets of 30 seconds hold.

6.HIP THRUST

Target – Glutes, hamstrings, quads

• 

How To Do

1. Sit and place your upper back against a bench or sofa.
2. Place your hands on the sofa, flex your knees, and keep your feet flat on the floor.
3. Push your hips up. Your shoulders, hips, and quads should be in the same line.
4. Hold this pose for a second.
5. Slowly, lower your hips back to the starting position.
6. Do 3 sets of 8 reps each.

In this blog,we will learn about upper body workouts.upper body workouts are a great way to sculpt your abs,shoulders and back,they will also help to prevent you from getting fluffy arms.this workouts will also help to get rid of fluffy arms if you have them.If yo do this exercises you will become stronger and healthier.

• 

If you want bigger,stronger muscles ,then keep following this steps in your mind;

• keep challenging your muscles: If you want to challenge your muscles then add more weights,do more repetition, or reduce the rest timing in your workouts.you really don’t need to change a lot every single workout.
• Do more sets:Do more exercises in your daily routine even research found that lifters who performed more sets have more strength gains,muscles endurance,than those who just did one set per exercise.
• Eat smart :protein is essential when it comes to building muscle.Make sure you are eating enough and you are eating at the right time to help your muscle grow and repair after a challenging workout.

SIX UPPER BODY EXERCISES FOR YOUR WORKOUT

1.BENT-OVER ROW WORKOUT

• 

• Stand tall, holding a set of dumbbells at your sides, with your palms facing your body. (You can also use a resistance band: Loop the band around each foot. Hold the left handle in your right hand and the right handle in your left hand so that that the band forms an “X.”)
• Keeping your back flat, core braced, and knees slightly bent, bend at the waist so that your back is just above parallel with the floor. Your arms should hang toward the floor.
• Row the dumbbells to the sides of your ribs, squeezing your shoulder blades together at the top of the movement. Pause, then slowly lower your arms back down, and repeat.

2.DUMBELL BENCH PRESS WORKOUT

This exercise works on your entire upper body. It targets chest muscles, shoulders, biceps, and abs.

• 

• Sit on the edge of the flat bench with your knees bent at 90° and your feet flat on the floor, slightly wider than shoulder-width;
• Slowly lie back on the bench holding the dumbbells near your chest with elbows at a 90° angle;
• Next, fully extend your arms above your body. Try to hold the weights steady;
• Lower your arms back to the starting position.

Note: Adjust the dumbbells’ weight to the point that you can hold them steady and control the up and down movements.

3.BENT OVER LATERAL RAISE

This exercise not only works on making your upper back, shoulder, and arm muscles stronger, it also improves your posture.

• 

• Start by squatting down and bending slightly, keeping your back straight;
• Place a dumbbell in each hand with your arms in front of you, palms facing each other;
• Bend the elbows slightly;
• Lift the arms up and out to the sides, keeping them in line with the shoulders;
• Return the arms to the starting point.

4.TRICEP KICKBACKS

As you can probably guess from the name, this exercise works on your triceps. Triceps are tricky muscles, we don’t use them much in everyday tasks and if you don’t do any isolated tricep exercises, you may very likely be on your way to flabby arms.

• 

• Stand straight and hold one dumbbell in each hand;
• Bring your left leg forward, bending your knee;
• Bend forward slightly;
• Place your right hand bent at your side, keeping your elbow close to your body. Rest your other hand and dumbbell on your leg;
• Kick that right dumbbell back, straightening the arm;
• Return to the initial position;
• Repeat with the other arm.

Note: Make sure that your upper arm doesn’t move, and only the forearm is involved in the exercise.

5. DUMBELL BICEP CURLS

This is exercise works on your biceps, shoulders, and upper back.

• 

• Stand straight with feet shoulder-width apart;
• Engage your core and squeeze your shoulder blades back;
• Hold the dumbbells, one in each hand, with the palms facing inward;
• Bring the dumbbells up to your shoulders, pause for a second or 2;
• Then bring the dumbbells down.

Note: You should always keep your elbows tucked and steady, they practically never change position.

You can do alternating bicep curls or both hands at a time, whatever you prefer.

6. DUMBBELL PUNCHES

This exercise is a good one to start with as a warm up to prepare your arms, shoulders, and back for your training session.

• 

• Hold one dumbbell in each hand and place your hands at chest level;
• Alternately extend one arm forward at shoulder level in a punching motion, keeping your hands at shoulder level, and turning the palms in during the punch;
• Continue for 1-2 minutes.

DIFFERENCE BETWEEN DIET AND LIFESTYLE CHANGE

Diets and desire to lose weight are as popular as ever. According to Mondovo, over 550,000 people search for “how to lose weight” on Google every month. There are constantly new diets coming up. It was the Atkins Diet, then a low-fat diet, and then the keto diet. You can see below some data from Google Trends showing the increasing popularity of keto diet searches, and the decreasing popularity of the Atkins diet, showing the change of diets over the years.

A person on a “diet” views a food temptation and talks to herself like this: “That looks so delicious. I can’t have it now because I am on a diet. But after a few more weeks, I will be able to finally eat that again! I just have to be strong for a little longer.”

• 

A lifestyle, however, is permanent. When you decide to lose weight by changing your lifestyle, there is no end in sight. A lifestyle change, as its name suggests, is for life. You are not constantly thinking of escaping, as though you are serving a prison sentence. Rather, you are in it for good.

The result is that you begin truly adapting your life and behaviors to match your new lifestyle. Instead of toughing it out and pining away for taboo treats, you find healthier alternatives. You create ways to enjoy your food and figure out how to adjust every area of your life to your new habits. Rather than being unpleasant, your day-to-day life becomes agreeable and comfortable.

DIETING:AN OVERVIEW

Most traditional diets are defined by a handful of key characteristics:

• Weight is generally lost quickly in a set period of time
• Foods are categorized as “good” or “bad”
• Eating habits are often based on environmental cues
• Calorie consumption is greatly restricted
• Progress is dependent on a number on the scale

Most of us at some point or another have tried to diet for weight-loss, especially for an upcoming vacation or important event. If your diet followed some of the above characteristics, how did you feel throughout the process? Most of us will answer hungry, tired, frustrated or even discouraged. This is because diets are generally short-term and not healthy for our body.

• 

 ^{LIFESTYLE CHANGES}

• 

What makes a lifestyle change? Behavior that you can stick to for the long haul:

• Eating healthy, nutritious and whole foods to nourish your body
• Practicing moderation, not restriction
• Exercising on a regular and consistent basis
• Relying on your body to tell you what you need
• Losing weight at a safe and healthy pace ( 1-2 lbs per week)
• Measuring progress beyond a number on the scale

• 

Regular meals and an established routine give us a sense of security and stability. When a person feels secure, they also feel much happier and find it easy to do well socially and in various hobbies and interests. A stable person is better able to deal with difficulties, stress and emotional upsets.

Why Is Healthy Simple Meal Important?

In our busy schedules and fast lives, we often end up eating as per convenience, rather than what is healthy. Many a times, we eat to please our taste buds, but remain quite unaware about the health hazards that this type of eating habit might pose.

In a bid to lose weight, we also end up cutting out a few essential ingredients from our diet. This, instead of making us healthier, does the exact opposite. Every element is needed for your body, whether it is vitamins, minerals, proteins, carbohydrates, fibers or even fat (although choose the healthy ones). Each of these nutrients has their own individual roles to play in the physical and mental development.

Why Should We Eat Healthy Meal?

•Simple meal can help you maintain a well-shaped body without falling into the evil trap of weight gain or obesity.

•Healthy food is needed to stimulate the growth hormones that will increase our height gradually with age.

•Healthy food improves the immune system, preventing you from falling sick easily. A strong immunity fights against all disease bearing bacteria and viruses.

What and when to eat?

What to eat when, in what amount – depends on the type, duration, time of exercise and individual preferences. Universal answer for everyone does not exist. Pre-workout meals must be tailored to our needs. If we have the right amount of time, it’s best to eat a balanced meal – consisting of wholesome protein, complex carbohydrates and fats. Such a meal can be, for example, brown rice with grilled chicken with tomato salad, rocket salad, cucumber, feta cheese and olives, sprinkled with olive oil.

If we work out 60 minutes after the meal, it should be slightly smaller, and at least part of the complex carbohydrates should be replaced by simple carbohydrates, as they will be digested faster and will also provide us with energy faster.

If we have 30 minutes to eat before our workout, the meal should be light, carbohydrates should come mainly from simple sugars. It’s a good idea to eat a meal in liquid or semi-liquid form.

Properly balanced diet is an indispensable part of training. If we want them to be effective, we cannot forget about nutritional diet.

We all know working from home can be both a blessing and a curse. Gone are the days of commuting to the office, and in are the days where you roll out of bed and hop onto the computer, right?!

For the majority of us, working from home requires a lot of willpower and developing loads of healthy habits to stay on top of work and home life together.

When you’re working from home, it’s easy to get distracted by household chores, friends and family and find the motivation to get on with the hard work tasks that simply need to get done.

So to help, we’ve put together 5 work from home tips and healthy habits that you can start implementing in your working life:

1.Develop a morning routine

We’ve heard it a million times, to get the most of your work from home life, a little discipline goes a long way. 

However, where we differ is we’re not encouraging you to get up at 4 am, do some yoga, make a smoothie, journal and meditate. Instead, we believe in a simple and tailored approach that’s tailored to you.

A routine is simply something you do over and over again to flip the switch in your brain to tell you it’s time to get into ‘work mode’.

For you that might mean waking at 7 am, making a cup of coffee and reading. For someone else, it might mean waking at 6 am, getting your kids ready for school, dropping them off and then unwinding before work with a hot drink and a book.

Experiment and find a routine that works for your unique situation, is easy and enjoyable and the rest will fall into place.

2.Open windows even in the winter

We’re spending more and more time indoors and because of this, our indoor air quality is suffering. 

What’s more, if you have any kind of lung disease such as asthma, then you’re indoor air quality should be something to take seriously.

“Indoor air is often 10 times more polluted than outdoor air and as people spend 90% of their time indoors the importance of indoor air quality is critical to health and wellbeing.”

One of the simplest things you can do to improve the air quality in your home is to open your windows. Even in the cold months, for just a few hours a day, you could vastly improve the air quality in your home.

3.Move your body

We like to keep things simple here at Limit Breaker, so our next healthy habit is determined by you. If you’re working from home, chances are you’re not moving from your desk very often. 

The fact is, the human body was not built to withstand this much sitting. Depending on your ability and desire, anything from a few desk stretches, to a lunchtime walk would give your body and your brain the boost it needs to keep those creative juices flowing.

Because let’s be real, the last thing we’re all thinking about when working is doing 50 lunges or rolling out a dusty yoga mat.

4.Plan breaks

When you’re working on a project, writing, or generally doing any kind of absorbing task, it’s easy to lose track of time. The last thing you want is to be working so hard that you miss a valuable snack or coffee break.

Set a rough schedule for yourself and stick notifications on your phone to remind you. Or if you’re a bit more analogue, write it in your to-do list to take breaks at certain times of the day.

Here’s mine as an example:

11 am – coffee break (snack if required)

12 noon – lunch

3 pm – snack break or simply walk around a bit

“Taking breaks refreshes the mind, replenishes your mental resources, and helps you become more creative.”

Psychology Today

Even if you’re not hungry or would rather keep working, these breaks act as a switch in your mind to take a break. Your brain simply can’t keep working for hours straight, give it a rest and give your body some fuel.

Raise your hand if any of these distractions apply to you:

• Social media
• Email
• Friends messaging you
• Family ringing you
• Family in the room with you (I’m talking about you, kids)
• Unwashed dishes
• Other people’s clutter
• Your own clutter
• Anything and everything that isn’t your work

Yeah, I raised my hand multiple times too!

The fact is, we can never remove 100% of our work from home distractions. After all, we are working from home, not a remote cabin in the woods. But we can reduce that list significantly.

If social media is your problem, remove the apps from your phone. Is it email? Schedule to read at only certain times of the day. If it’s friends and family, start setting boundaries with them. If it’s household mess and chores, ask your family to help, or schedule in time to clear your space. After all, your home is your office, it needs to be treated as one.

5.Roundup

Creating healthy habits for your work from home life can be difficult, especially if you’re just starting out, or things have gotten out of hand.

If this is the case, we recommend starting with just one of these and implementing the changes over the course of a few weeks. Then add another. Be patient, your ideal work from home life will take time to happen. 

Hi friends! It is very important taking care about your health in summer to avoid from excessive heat and dehydration.So there’s is a blog in that we clearly mentioned about health precaution that we can take summer .

As we know that summer is here! This is the time to when some look forward to relaxing and taking their vacation in a sunny place. In fact I think all of us are anxious for the arrival of vacations. This may be the time to sit back and relax.

“Summer is the perfect time to pick up a healthier routine and establish healthier eating patterns.”

Tips to stay healthy

1.Stay active

Whether you are enjoying your vacations someplace far away, or you are staying in for the season, look for ways to be more active. Explore around your city, take on excursions that require walking or simply hit up the gym for at least 30 minutes a day.

2. Eat with mindfulness

Establish that deep connection with your body to know when you are completely satisfied with the food you are eating, instead of mindlessly overeating.

3. Eat More Fruits and Vegetables

You can enjoy any type of food during this time, but when you are filling up your plate, try to keep half of it filled with vegetables and fruits. They are high in fiber and help keep you feeling fuller for a longer period of time.

4. Stay Hydrated

Don’t forget to drink plenty of water! Try to limit sugary carbonated drinks and opt for drinking water instead. If you have the urge to drink something with flavor, try fruit-infused carbonated waters.

5. Have Fun

Try to establish a fun routine for the summer that involves physical activity, meal prepping and other adventurous ideas to stay active while having fun.

6. Wear sunscreen.

In this summer wear sunscreen to protect your skin from ultraviolet rays (Uv rays).

7.Get Outside to Exercise

Pick one outdoor activity — going on a hike, taking a nature walk, playing games such as tag with your kids, cycling, roller blading, or swimming — to shed that cooped-up feeling of gym workouts.

And remember, the family that plays together not only gets fit together — it’s also a great way to create bonding time.

8.Sleep Well

Resist the urge to stay up later during long summer days. Instead pay attention to good sleep hygiene by keeping the same bedtime and wake-up schedule and not drinking alcohol within three hours of bedtime.

It’s also a good idea to avoid naps during the day unless you take them every day at the same time, for the same amount of time.

There they are: Eight super simple ways to boost your health this summer. Try one or try them all. They’re so easy you won’t even know they’re — shhhh — good for you.

#Now we are talking about what to eat in this summer . There are few things you eat in this summer to stay healthy in this summer:

Curd:

The curd is a highly pleasant to the taste, coolant you can make a glass of Lassi and add fruits to It. It gives the best relaxation from heat.

COCONUT WATER:                                                                                                                                                                                                                            Coconut water contains simple sugars, electrolytes, and essential minerals which help keep’s your body well hydrated. This Coconut water also contains anti-aging properties and cancer-fighting properties.

WATERMELON:                                                                                                                                                                                                                            Watermelon contains 92% of the water that keeps your body very cool. Watermelon is rich in Vitamin A & Vitamin C. A single Cup of Watermelon contains 46 Calories.

CUCUMBER:                                                                                                                                                                                                                                       Cucumber contains 96% of the water it keeps your body very cool. Eat cucumber daily, and your body gets relief from Sunburn. Apply cucumber on your skin, and you get relief from itchy skin and Sunburn.

ONIONS:                                                                                                                                                                                                                                                        Adding Onions to diets protects from sunstroke because onions have amazing cooling properties you can add it to your curries, salads, and chutneys that helps you to keep your body cool.

LIMEWATER:                                                                                                                                                                                                                                           Drinking Lime Water or Nimboo Pani is not only for refreshing, it also keeps your body cool and good for health. Lime water is rich in Vitamin c helps to hydrate the skin and Helps to increase skin Shining.

There is a direct relationship between your diet, physical activity, and health. Your nutrition is a key player when it comes to physical, mental, and social well-being. And it’s important for preventing disease.

Benefits of fit body

Physically active individuals usually live longer than those who are inactive or may have a risk of heart disease. Inactivity is an important risk factor similar to high blood pressure, smoking, or high cholesterol. These are some benefits of exercise:

• 

• 

How much exercise a week?

1. Stress and anxiety relief: Stress and anxiety are rising with the current pandemic, and it can lower your immune response. Exercising releases chemicals in your brain, such as serotonin and endorphins which can help improve your mood, reduce the risk of depression and cognitive decline.
2. Weight management: It shouldn’t come as a surprise that regular PA paired with a balanced nutritious diet helps with weight management. Excess weight is associated with higher health risks.
3. Reduces health risks and prevents diseases: Regular PA reduces blood pressure as well as risks of serious health issues such as type 2 diabetes, heart disease, and stroke when it’s paired a balanced nutritious diet.
4. Bone, muscles, balance, and flexibility: PA also improves bone and muscle strength, and increases balance and flexibility. This is important for everyone, especially older adults because it can prevent falls and injuries. As for children, it aids with growth and development and sets healthy habits for the future.
5. Exercise boosts the immune system: Research shows that regular, moderate-intensity exercise has immune-boosting benefits that may help your body fight off infections, including COVID-19.
6. Exercise improves sleep: There is evidence that suggests regular exercise helps you fall asleep faster and improves sleep quality — and getting a good night’s sleep has also been found to boost your immune system.

I use  the World Health Organization (WHO)’s recommendations on the amount of PA people should do.

• Infants under the age of 1 year: Should be physically active a few times a day.
• Children under 5 years of age: Need moderate to vigorous activity, 180 minutes a day.
• Children and adolescents 5-17 years of age: Need at least 60 minutes of moderate to vigorous PA, including strength activities, at least 3 days a week.
• Adults over age 18: Need at least 150 minutes of moderate-intensity PA throughout the week, or at least 75 minutes of vigorous-intensity PA throughout the week

Here are a few suggestions to help you get moving:

• 

• 

• 

• Exercise with family: Exercise is an excellent opportunity for family fun. Walks, bike rides, dance parties, living-room yoga sessions, or backyard soccer games are just a few examples of how you and your household members can exercise together.
• Get outdoors: Walking, cycling, jogging, and hiking can help you get some much-needed fresh air while staying safely away from others. Don’t have time for a full-length outdoor exercise session? Consider breaking your workout up into several 10-minute sessions. You’ll be surprised at how quickly a few brisk walks around the block can add up to a full workout.
• Follow along with online exercise videos: Whether you enjoy yoga, cardio kickboxing, Pilates, strength training, barre, dance, or another type of workout, chances are you can find a service that offers online videos. Additionally, many exercise studios and other community organizations are now providing on-demand virtual fitness content.
• Take a virtual class: If you have the financial resources, consider supporting your local fitness studio or personal trainer by signing up for online fitness classes or training sessions. Some personal trainers are even offering private virtual sessions customized to your needs, schedule, and preferences. Plus, having a class or training session on your calendar allows you to interact with other people in a fun way, which may be just the motivation you need to keep up with your fitness regime.
• Challenge yourself: Set an exercise goal — such as doing yoga five days per week or beating your best 5K time — and make a plan to work toward achieving it.
• Tackle calorie-burning chores: Chores such as mowing the lawn, working in the garden, washing the car, or cleaning out the garage provide excellent opportunities to build muscles and burn calories. In addition to the sense of accomplishment you will feel after your workout, completing a household task will yield even more feel-good benefits.

What is Fitness?

Fitness does not only refer to being physically fit, but also refers to a person’s mental state as well. If a person is physically fit, but mentally unwell or troubled, he or she will not be able to function optimally. Mental fitness can only be achieved if your body is functioning well. You can help relax your own mind and eliminate stresses by exercising regularly and eating right.

• 

• 

How Can You Become More Physically Fit?

Becoming physically fit requires a change in life style as well. You will have to incorporate a regular exercise routine in your life and also eat healthier. By avoiding junk foods, fizzy drinks, bad habits like smoking and alcohol and by getting adequate amount of rest, you will be able to become physically and mentally fit. Just by eliminating all these food substances from your life, no matter how temporarily, you will allow your body to detox and become stronger. Make sure that you spend more time outdoors in the sun, and fresh air and take part in more healthy activities. Fishing, bicycling, swimming, hiking, and even playing foot ball with your kids should be a part of your physically fit lifestyle.