How to Get Fit and Reduce Obesity

Exercise-Related Preventive Measures

Regular Physical Exercise

Regular physical exercises can do wonders in the preventing obesity. Person needs an hour of moderate to vigorous exercises everyday if they want to prevent obesity. They should do aerobic activity for at least 60 minutes per day. These exercises or aerobic activities can be in various forms, such as jogging, running, cycling and dancing etc. For aerobic activities an intensity of 55 to 60 per cent of the maximum heart rate should be set.

Yoga Exercises

Yoga exercises can help in preventing and curing obesity. For example, pranayama and yogic asana especially meditative asana are helpful in preventing and curing obesity. As a matter of fact, research studies have proved that stress and tension tend to increase obesity. Meditative asanas are very beneficial in relieving stress and tension. Therefore, yogic exercises can also help in to stay fit.

To Play Games and Sports Regularly

Playing games and sports regularly is also beneficial for preventing obesity and stays fit. Individual should play various games and sports like football, basketball, hockey, handball, swimming and athletics etc. regularly at least for one hour. Make it regular phenomenon for the whole lifespan.

4.Weight Training Exercises

Earlier, weight training exercises used to be considered harmful for children as they put stress on joints but it is beneficial for adult. Now, the research studies indicates that weight training programmes for adulthood are safe and effective for preventing and curing obesity and it stays fit to the individual. About weight training exercises, it is said, authentically that these exercises can do wonderful job in maintain proper weight whether you are thin or fat.

Resistance Exercise

These exercise are only safe and best for curing and preventing obesity and stays fit. It can also improve muscular strength and increase the strength of tendons, ligaments and bones of children. It is generally recommended that these exercises for individual should focus on the proper exercises technique and number repetitions rather than amount weight lifted. In a single set, 12 to 16 repetitions should be done with moderate resistance.

Diet-Related Preventive Measures

Avoid Fatty Food

If you want to prevent obesity and stay fit, you should avoid fatty foods in your diet. Fats are known to have maximum number of calories. These extra calories will be accumulated in your body. So avoid fatty foods, if you want to remain slim and trim.

Avoid Junk and Fast Foods

Try to avoid junk and fast foods such as pizza, burger, chips, cookies, pastry, chocolate and cold drinks, etc. if you want to prevent obesity and stay fit. These food-stuffs are also rich in calories. Intake of such foodstuffs leads to obesity.

Avoid Overeating

To prevent obesity and stay fit, you should not overeat. It means that you should eat the food according to the requirement of your body. Suppose, you require 2000 calories per day, then you should take the food that consists of only 2000 calories. If you take 2100 calories per day, the 100 calories will be accumulated daily as fat in your body. So, you should avoid overeating.

Don’t Eat Frequently

You should not form a habit to eat frequently. The individual who eat frequently usually take extra calories. Therefore, they become obese. So, always avoid eating frequently.

Don’t Skip Meals

Don’t skip your meals, such as breakfast, lunch and dinner. If you skip your meal, the next time you will definitely do overeating which may lead to obesity. In fact, skipping meals increases hunger and it results in greater food consumption next time.

Take Low Calorie Diet

To prevent obesity, you should take low calorie diet but you should not give up the essential constituents of food. It should be a nutritious one.…

How Yoga Helps to Stay Fit

Yoga is ‘science’ as well as the ‘art of living’ for a healthy, happy and prosperous life, thus its effects are mostly internal. Regular practice of yoga develops and purifies body and mind to its optimal level. It develops proper functioning of glands in a balanced form. It develops ability to control our sense organs to function properly. It relaxes our stresses and tensions to lead a peaceful life. It cures many chronic diseases to benefit health of the individual. The effects are as under:

Improves Health

Yoga helps in maintaining and improving health by making our muscles strong and regulating other systems of the body such as respiratory, excretory, circulatory, nervous and glandular systems. It increases the efficiency of these systems in our body and thus improves health.

Improves Cardiovascular System

Yoga asanas and pranayams improves the efficiency of cardiovascular system, thus endurance is highly developed with sufficient level of strength ability. It strengthens respiratory muscles as other organs to optimum level.

Reduces Mental Tension

Yoga can help in reducing the tension. It is a well-known fact that most of the person remain under stress and tension. They do not get piece anywhere. They feel upset and disturbed in the present day life. They think that money can ring happiness and peace in their life but it further intensifies their stress and tension. Pratyahar, Dharana, and Dhyan play a vital role for getting piece of mind. Makarasana, Shavasana, Shalabhana, Suptasana, and Bhujangasana are beneficial for realizing stress and tension.

Beautification of Body

Everyone in this “world” wants to have a beautiful body, because it is appreciated by everyone and in every society. Nowadays obesity is common. Everybody wants to be slim, because overweight people do not feel comfortable in any society. Various yogic asana are the best to get rid of this problem. Yogasanas make the body strong and perfect. Mayurasana is helpful for facial beauty.

Physical Purity

Internal organs of our body can be cleansed by various yogic exercises. Basically there are three substances in our body, i.e., vaat, pin and kaph. If there is proper balance of these substances in our body, we may remain healthy. Neti, Dhoti, Nauli, Basti, Kapalbhati, Tartak, etc. are such yogic exercises or Shatkarmas which keeps the internal organs; we should perform these yogic exercises regularly.

Away From Cardiac Problems

Yoga practice cures and improves the efficiency of keeps us away from cardiac problems. Heart and abdominal viscera get gentle massage by asanas and pranayams.

Proper Functioning Of Digestive Organs

Yogasanas, pranayams and its kriyas improves the efficiency of digestive organs. The digestive glands function properly. Moreover, it develops high level of immunity.

Provide Relaxation

Rest and relaxation are essential for removing fatigue. When we indulge in any physical or mental work, after some time we feel fatigue. At this junction we cannot do further work. So we need relaxation. Shavasana and Makarasna are really very beneficial for relaxation.

Increase Flexibility

Flexibility is very significant for every person. It makes the movements of body efficient and graceful. It is also helpful in preventing sports injury. Various yogasanas increase the flexibility of body. Chakrasana, Dhanurasana, Halaasana and Shalabhasana are beneficial for increasing flexibility. Muscles also become flexible by performing these asanas.

Reduce Obesity

Obesity is worldwide problem. Obese people fall prey to various diseases. Yogic exercises can help in reducing obesity. For example pranayama and yogic asana especially meditative asanas reduce the obesity. Research studies have shown that obesity is also cause by mental tension and stress. So by reducing mental tension through meditative asanas obesity can be reduced.…

Healthy Habits to Stay Fit

We all are well aware that healthy habits is most valuable source of reducing the incidence and impact of number of health problems, for recovery, for coping with life stressors and for improving the quality of life. No doubt that healthy habit is very precious for all of us for leading a healthy life, but at the same time, in the fast paced and frantic world each and every individual is having busy schedule. In fact the demands of work, family and friends often leave us with very little time for ourselves. To remain healthy and to have good physical and mental health a number of things must be followed properly. So, for keeping us in proper health, we should follow the healthy habits to stay fit which are described below:

Healthy Diet

Healthy diet or good nutrition is one of main component to stay fit. In fact, a healthy diet or good nutrition is necessary to lead a healthy or positive lifestyle. The basic of a healthy diet are lots of fresh fruits and vegetables, whole grain foods and low fat dairy products. Such diet is required every day in order to maintain the adequate amount of vitamins, nutrients and minerals needed to maintain a healthy body. That is why it is rightly said that, to eat is necessary, but to eat intelligently is an art. It is also beneficial to minimize the saturated fats and the food laden with sugar and salt.

Physical Activity

Physical activity or exercise is another vital component to stay fit. Regular physical exercises are needed to maintain a healthy weight and to enhance strength and flexibility of the body. It reduces the obesity and enhances physical fitness. It helps to have a sound sleep and prevents heart attack, stroke and other health threats. It also prolongs the life. Indeed there are so many benefits of regular exercise. An individual should prefer to take stairs instead of the elevator and walking instead of driving short distances.

Proper Sleep

Proper sleep is also important component to stay fit. Lack of sleep may cause exertion or fatigue. It is also causes the body to release cortisol which further leads to heart diseases. So it is significant to have proper and sound sleep to stay fit.

Personal Hygiene

Personal hygiene is also an important component to stay fit. Stress should be laid on personal hygiene such as cleanliness and proper care of eyes, nose, years, throat, hair, teeth, tongue and feet etc. Regarding cleanliness, it is said that 50 per cent communicable diseases can be prevented if we lay stress on cleanliness. Indeed, personal hygiene is necessary to stay fit.

Stress Management

Stress management is also a significant component to stay fit. Every individual is well aware that emotional stress plays a major role in enhancing abdominal weight gain and heart diseases. Its role may be direct or indirect. In fact, stress causes the body to release stress hormone i.e. cortisol which is related to heart disease. Not only this, such persons are also more likely to smoke, drink too much, do overeating , work too hard and argue with others and so on, when they remain under stress. Stress can be managed properly through meditation and relaxation techniques only.

Quit For Smoking

Quitting smoking is significant of to stay fit. In fact, smoking or use of tobacco in any form increases the blood pressure which may cause stroke and coronary artery disease. Avoiding the use of tobacco helps in preventing health threats. Even avoiding the use of smokeless tobacco also prevents oral cancer up to some extent.…