Definition and Merits of Exercise

Definition

Exercise is physical activity that is planned, structured, and repetitive for the purpose of conditioning any part of the body.
Exercise is used to improve health, maintain fitness and is important as a means of physical rehabilitation

Merits

Regular physical activity is one of the most important things you can do for your health. It can help:

• Control your weight

• Reduce your risk of cardiovascular disease

• Reduce your risk for type 2 diabetes and metabolic syndrome

• Reduce your risk of some cancers

• Strengthen your bones and muscles

• Improve your mental health and mood

• Improve your ability to do daily activities and prevent falls, if you're an older adult

• Increase your chances of living longer

• It Can Make You Feel Happier,It Can Increase Your Energy Level.

• It Can Help With Relaxation and Sleep Quality

• It Can Promote a Better Sex Life

• Exercise offers incredible benefits that can improve nearly every aspect of your health from the inside out.Regular physical activity can increase the production of hormones that make you feel happier and help you sleep better.It can also improve your skin's appearance, help you lose weight and keep it off, lessen the risk of chronic disease and improve your sex life.Whether you practice a specific sport or follow the guideline of 150 minutes of activity per week, you will inevitably improve your health in many ways.

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Posted in Health

Exercise: 7 benefits of regular physical activity

You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.

Want to feel better, have more energy and even add years to your life? Just exercise.

The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability. Need more convincing to get moving? Check out these seven ways exercise can lead to a happier, healthier you.

1. Exercise controls weight..

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.

2. Exercise combats health conditions and diseases..

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.

Regular exercise helps prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, a number of types of cancer, arthritis and falls.

3. Exercise improves mood..

Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed.

You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

4. Exercise boosts energy..

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.

Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

5. Exercise puts the spark back into your sex life..

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and physical appearance, which may boost your sex life.

But there's even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

6. Exercise can be fun … and social!.

Exercise and physical activity can be enjoyable. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.

So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends

7. Exercise promotes better sleep..

Struggling to snooze? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to hit the hay.

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Posted in Health , news

08 of the Healthiest Foods to Eat

Putting aside specific diets that work to help you lose weight, why not concentrate on filling your body with good healthy food as a way of life, not just a fad, or diet for the next few months. Making a way of life eating plan can change your life in many ways, including weight loss, but mostly, it will improve your overall health and well being. Adding the healthiest foods possible to your way of eating if the beginning of a beautiful relationship with food and health. Here they are, so be prepared to get hungry, and healthy!

1.Banana

It is loaded with essential vitamins and minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6. These all contribute to the proper functioning of the body and keeping you healthy. The high content of potassium in bananas makes it a super fruit.

2.Lemon..

The simple but versatile lemon goes way beyond anything you could imagine as far as a super food goes because it is a very therapeutic citrus fruit. One lemon has around 100% of your daily recommended intake of vitamin C, it is an anti inflammatory and cleanses the system from bad toxins in the body, plus it has citrus flavonoids, which can inhibit the growth of cancer cells. If you drink a glass of warm lemon water each morning, you are setting your body up for a healthy digestive system, helping your immune system and it works as a blood purifier. Lemons are positively full to the brim with calcium, potassium, pectin fiber and other nutrients,and one glass of juice has less than 25 calories.

3.Broccoli...

Broccoli, that gorgeous green stalk is one of the world’s healthiest foods. There have been numerous studies on the effect broccoli has on the body, all with positive results. Eating regular amounts of broccoli can lower cholesterol, reduce inflammation and allergy reactions, is beneficial for bone and heart health and it helps alkalize your body. Want more? Broccoli is also an antioxidant; it’s got lots of kaempferol and isothiocyanates and Omega 3 fatty acids. Because broccoli contains glucoraphanin and indole-3-carbinols, it means it can help prevent the growth of certain cancers in the body. We should be eating lots more broccoli.

4. Spinach..

Spinach is more and more popular these days in the average American diet than it was 40 years ago, and this is an excellent thing. One of the healthiest foods you can eat. It is low in fat and cholesterol, high in protein and fiber, zinc and iron, niacin, calcium, iron, magnesium coppepotassium,manganese and loaded with vitamins. Plus, hello flavonoids! Packed with good stuff, good for the gut, good for the brain, good for cardiovascular systems and blood pressure. Plus, versatile! Do a little research, and you’ll see that spinach works in a variety of hot and cold dishes. Popeye was not wrong here, it will, in fact, help you to get big and strong.

5. Nuts...

Nuts are great snacks, tasty, diverse and easy to eat. They are extremely good for you, especially unsalted, but not all nuts are going to give you everything you need. They are often high in fat and calories, but these facts an outweigh the good stuff that comes from eating nuts in your diet, like fiber, potassium and zinc, and the vitamins A and E, and much more depending on the type of nut. The best nuts to add to your weekly eating plan? Pistachios, hazelnuts, almonds, cashews, brazil nuts and walnuts. Macadamia and pecans are not great for your diet, but benefit in other ways and peanuts are bad for health but good for your brain. Whichever nuts you eat, get unsalted, raw, fresh nuts. Stay away from nuts packaged or cooked with oil or salt.

                                   
6. Garlic

Garlic comes from the onion family and is used in most dishes to enhance flavor. But, not just used to help the taste of food, garlic contains a high amount of a sulfur compound called Allicin which is responsible for most of the health benefits gained from eating garlic. When a garlic clove is crushed, chopped or chewed, allicin is released and gets to work. Garlic is a known reliever of the common cold, but it also can reduce blood pressure, combat diseases such as heart disease and Alzheimer’s and can help you live longer.

                                   

7. Sweet potato...

Eating sweet potato is better for you than eating a regular potato. The glycemic index of sweet potatoes is much lower, and the nutritional profile is higher. They promote healthy skin, low cholesterol levels, and prostate health and anti cancer properties. Sweet potatoes are the top vegetable on the planet for vitamin A consumption. They also contain great levels of vitamin C and B6 and lots of potassium. They are also gluten free and a great way to replace carbohydrates in a diet if you have cut our potatoes or all gluten.              

                          

8. Berries

Berries are beautiful and tasty and so, so good for you. They have high levels of phytochemicals, which are naturally occurring nutrients to help cell damage and overall health. Strawberries, raspberries, blackberries are all great flavor explosions to munch on. Blueberries knock it out of the park because they have a uniquely high level of antioxidants. Eating berries can keep you mentally sharp and prevent mental degeneration diseases because of the brain health benefits; they can help weight control, fight diabetes, keep your blood pressure low and are great for heart health.                                                

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Posted in Food , Health