Health
Walking

Best Exercises for the Heart

Cardio exercises are equally important and mandatory compared to the fitness training. A healthy heart comes from an active life. A short walk or jog can be beneficial. People who neglect cardio exercises often tend to get heart disease than those who work out. Also, cardio exercises refresh, re energizes and increases confidence. It can be strenuous when started initially but will make you fit if regularity is maintained. Exercise with discipline will burn calories, reduce cholesterol, lower blood pressure and boost good cholesterol. Initially, you will lack stamina and fatigue will develop soon but it will be highly beneficial. The basic yet the best exercises for the heart which one can start right away are listed below.

1. Jogging and Running

Simple jogging is highly beneficial for the heart. It develops a steady rhythm and is a great exercise for your heart. Increases stamina and initiates is one aims for sprinting. Jogging is the most basic form of an exercise where one runs but slowly in a pattern. It need not be fast initially, however after few days, one can slowly increase the pace. A steady 10 to 15 minutes jog is highly recommended, especially during the morning. It boosts you up physically as well as mentally.

Running should be initiated after a few days of jogging. Running increases one’s stamina drastically and also is a great exercise for the legs. 10 to 15 seconds sprint with intervals can highly boost one’s health. It requires dedication to running develops the high amount of fatigue and most quit after few days. It burns calories, restricts the formation of excess fat and also helps in circulation of blood with a healthier heart.

2. Cycling

Cycling is one of the best exercises for the heart. Opting to go green with cycling also develops cardiac strength. Regular cycling decreases the chances of heart disease. One must cycle for at least 30 minutes every day to get better results. It also develops leg muscles and increases fitness. A steady speed needs to be maintained and if you are exposed to a cycling track with proper gears you can push your limits. It burns calories and elevates heart rate. It affects the metabolic rate and blood circulation. Regular cycling increases concentration too.

3. Swimming

Cardiac health improvement and swimming is a great combination. Hitting the pool brings benefits if lane swimming is performed. It can be quite refreshing especially during summer with scorching heat. Swimming is a full body exercise but is best for cardiovascular exercises. Freestyle is the basic swimming style but to challenge self-limit one can try out backstroke, butterfly, and breaststroke. A good hour of swimming is highly beneficial for the heart. It burns calories, reduces fat and decreases bad cholesterols. Also, it increases core strength.

4. Yoga

Yoga might not be as strenuous as the previous exercises, but it increases the basal metabolism of the body and increases fitness immensely. One might think that yoga isn’t related to direct cardio exercise but in reality, disciplinary and steady yoga creates a rhythm that slowly increases your stamina and keeps blood circulation better. Yoga targets every part of your body and benefits local muscle development which is more beneficial than a full body workout.

5. Circuit Training

Circuit Training is the latest form of cardio exercise and is trendy. It is entertaining and exciting. It pumps and agitates an entertaining tone but is guided by a trainer and the pattern and movements help in increasing fitness. Also, it increases with intervals and steadily. Intensifies accordingly that does not gives a jerk to the heart. It targets equal distribution of workout and gives great results. The proper method results in fast burning of fatty acids and calories. Also, it refreshes mind and uplifts mood due to its exciting method.
The best exercises for the heart as listed above is essential and is easy to perform if you decide to stand up from sitting lazy and starting to move. A half an hour to an hour of daily exercise can dramatically increase your fitness and keep your heart healthy.

Health
mental

8 Tips To Help Boost Your Mental Health

Like physical health it is even important to keep your mental health healthy. As per statistics many of the people today fall ill not due to any disease but because of mental problems. Mental problems are those problems which affects your brain.  If you have a good mental health then you can fight with any situations.

Here are the tips to help to boost your mental health.

Keep a good company

It is observed that a person who keeps a company of good people has less stress level and is happier than those you have dull or anxious people around. Good people spread positivity in the surrounding and this also bring positive thoughts in your mind. When you are with good people you become more ambitious and try to be like them, you even try to adapt their thought process making you improve your mental health. Investing energy and time in such relationships will help you to gain a lot of benefits.

Exercise daily and stay healthy

Exercising daily helps you release your stress and this will in turn help you in increasing you mental health. It helps you get rid of anxiety. An even healthy eating habit also helps you in maintaining your mental health. Yoga is the best way to keep your mental health maintained. Exercising regularly helps in releasing chemicals known as endorphins and serotonin which are responsible in improving your mood. It pumps blood to all parts of the body very efficiently and this even helps you to improve your memory.

Develop gratitude

In the world in which we are living it is necessary to respect others. Respecting elders is nothing but showing gratitude; it is not bound only to elders but even to kids or any person, if anyone helps you it is good to say thank you to them and show some gratitude as this will make them feel motivated in doing good things. It has been observed that showing gratitude not only helps the other person but also you as it helps you improve you mental health. It decreases the feeling of depression and anxiety.

Help others

According to a research it is proved that if you help someone you feel good and this improves your mental health. Volunteering for help or any good work gives you a sense of satisfaction and surrounds you with positivity. Every day you try to help at least three people, it is not compulsory to help only humans you can even help animals and see the effect in few days. You will be mentally satisfied and at the end of the day you will get a sound sleep.

Try to bring spirituality in your life

Everyone thinks that spirituality means worshipping God but that is not the only thing. Meaning of spirituality is deep; it is concentrating your mind on your inner strength and trying to get connected to the mighty power around you, it means generating positive vibes and ward of the negative ones. It will help you to be calm and composed and will reduce the stress level.

Seek help if needed

If you are feeling stressed it is good to speak up to someone as maybe that person might help you to find the solution. As per statistics when you share your problems with other you tend to feel relaxed. You can even consult a doctor if you are dealing with mental problems. Though you might feel that why to consult a doctor? But, if you consult a doctor it will help you to know what exact problem you are facing and you can work to get rid of it.

Try something new

Try to learn something new. This will help you to experience something different than your regular routine. Change in daily routine will make you feel good and will surely help you to manage your stress level. Just make sure that you don’t add to much new things that you start feeling anxeity instead of happiness.

Plan trips

A change in regular environment also helps in managing the stress level. Plan a mini vacation with your family or friends to relax and enjoy. This will distract you from all the worries for some time and will give you a peace of mind.

Health, How To
unhealthy food

8 Habits That Make You Unproductive And Lazy

Many a times, you would have experienced people calling anyone lazy. When anyone calls anyone lazy it is typical mindset of everyone that he/she is that person who just want to sit idle. But no one would have ever tried to find out the reason of their laziness. In day-to-day life you meet different kinds of people; some people do a lot of activities while you find some people who don’t do that much work and these second types of people are the ones whom we call unproductive. It is not that those people don’t do any work, they do work but they give priority to the least important work.

You cannot judge anyone just by what they do you need to find the reason behind it. Maybe you should try to help those people. It might happen even you fall in those categories but as we all know every problem has a solution and hence here are some of the habits that make you unproductive.

  • Improper sleeping habits

It is observed that if you don’t take proper sleep you tend to become lazy because improper sleep makes you feel tired and you tend to become lazy. An average adult should take a proper 7 to 8 hours sleep. When you get proper sleep you tend to become active and get filled with lots of energy. Over sleeping and less sleeping both are harmful. The causes of insufficient sleep are stress and even your constant phone handling.

How to prevent it:

Make sure you don’t use any digital tools one hour before sleeping. Try to sleep early so that you will be able to get up early. Taking power naps will also help as it helps you to regain the lost energy.

  • Unhealthy eating

People who constantly eat junk food are the one who tend to become unproductive and lazy. Food increases your metabolism and insulin level and hence if you don’t eat right food will promote in decreasing your health. Skipping meals especially breakfast is not good for your health as you get have the required energy to do work which you would have got after eating and this in turn makes you more sluggish.

How to prevent this:

Don’t skip meals and add healthy food items in your diet.

  • Intake of caffeine

Though caffeine helps you gain energy but it also makes you lazy if you don’t drink it. Some people get addicted to it and one day without coffee can ruin their day.

How to prevent this:

Try to avoid drinking caffeinated drinks.

  • Constant sitting at home or workplace

It is found that if you sit for long hours to tend to become lazy. It might happen that getting up drinking water become a major task for you.

How to prevent this:

Though at work place you might not be able to get up time to time but if you try to do all the works like giving the file to other employee yourself you will be able to experience change. It is recommended to stand for 10 minutes after every half an hour.

  • Phone

Constantly being on social media makes you unproductive as you tend to be in that world for hours. it even affects your sleep and even blocks your mind.

How to prevent this:

Avoid using phones for long times.

  • Excessive TV and Netflix watching

Like phones even excessive TV watching will affect your sleep and make you lazy.

How to prevent this:

Avoid watching TV.

  • Hanging out with dull or sad or anxious people

As we all know that a man is known by the company he keeps and so if you be with dull people you will also become lazy and unproductive.

How to prevent this:

Stay away from such people.

  • Not giving hundred percent at work

It is of no use that you do work just for the sake. You will be still counted as a unproductive member as you are not coming with new ideas.

How to prevent this:

Work extra hours to impress your boss. Try to come up with new ideas and don’t do monotonous work.

Health
oats pudding

9 healthy tea time snacks for emergencies and lazy days

Everyone one likes to sit on the couch or on the comfy chair in the balcony sipping tea with some light snacks. Isn’t the imagination of this is so beautiful but in today’s time no one has so much time to leisure. But that doesn’t mean that we can’t eat tea time snacks; to tackle this problem here are some easy and instant tea time snacks recipes which will help you save your cooking time and in turn utilize it in enjoying your snacks. These recipes are not only time consuming which help you to save a lot of time when you are running late or in emergencies like some guest arriving at home unknowingly etc. but also when you are not in a mood to cook and only want to relax. All the recipes are of healthy snacks and are very tasty.

Here, are the 9 healthy tea time snacks which you can make when in emergency or when it is a lazy day.

Starting with number 9

  1. Zucchini bruschetta

This is one of the easiest recipes in the list. This recipe hardly takes 15 minutes to make. All you need for this recipe is zucchini, salt and pepper, tomatoes (it is better to use sun-dried tomatoes), olive oil, cheese (goat cheese is more preferable) and chives (optional). Just cut the zucchini in ¼ inches thick round. Now, place that cut zucchini in a plate and sprinkle salt and pepper on it. Now, place chopped tomatoes on each zucchini slice. At the end mix cheese and oil olive together and place that on the slices and it’s done.  It contains very less calories and has a plenty of nutritive values.

  1. Roasted Lotus seeds (Makhana)

It is a very simple recipe which takes hardly 20 minutes. For this recipe you need lotus seeds, ghee, salt and black pepper powder and turmeric powder. Now, combine melted ghee, salt, black pepper powder and turmeric powder in a small bowl. Take a heavy bottom pan and roast the lotus seeds on low flame for 8-10 minutes. After roasting it add the mixture you have made in the bowl into the lotus seeds. It reduces your cholesterol and makes you healthy.

  1. Open sprout sandwich

For this you need sprouts (any kind of sprouts can be used), wheat bread, tomatoes, black olives, capsicum, salt and pepper, oregano and cheese. First roast capsicum with little olive oil. Then place the wheat bread on a pan on a low flame and then place each and every ingredient on the bread and at the end shred cheese on it. It is very easy healthy recipe.

  1. Sweet Potato Fries

For this recipe you just have to cut sweet potatoes in ¼ inch long slices and heat them in oven for about 20 minutes. Before putting those into oven make sure you sprinkle salt and olive oil on sweet potatoes and preheat the oven to 450 degree F.

  1. Corn with a twist

Take corn and boil it for few minutes. After that take this corn out and shred some cheese and sprinkle some fresh herbs on it.

  1. Split chickpeas delight

Take the overnight soaked and dried split chickpeas in a bowl and add chopped onions, tomatoes in it. Then add some salt, pepper and chili powder in it and mix everything. At the end squeeze half a lemon in it. That’s it now you are ready to enjoy this delicious dish.

  1. Fruit Toast

Take brown bread and apply cream cheese on it, after that put pineapple slices on it that’s it. Make sure you toasted the bread before assembling everything.

  1. Spinach salad

For this recipe you need spinach, red bell peppers, and peaches. Cut everything and put everything in a bowl. Then add lemon juice, salt and pepper and some roasted peanuts and give it a toss. Your salad is ready.

  1. Oats Chaat

It is a 20 minutes recipe. Cook oats in a pan. After that just add some chili and chopped onions, tomatoes in it and it is done. You can even add boiled chickpeas, cornflakes and peanuts in the oats to enhance the flavors.

Health
cup of green tea

7 Benefits of Green Tea That Every Health Freak Will Recommend

We all have phases in our life where we are addicted to one or the other drink. Most of the people start with coffee, alcohol, juices, smoothies and end up on green tea. What is so special about this seemingly simple drink which makes every person try it? I would personally say that if there was a magical potion, green tea would be it. Green tea is an energising and beautifying agent which is quite cheap and easy to make.  But is that all? Let us see some benefits of green tea, so that the next time you drop the bottle of soda, and pick up a cup of green tea you’ll feel proud of yourself.

  1. Improved brain function

Researches have shown that green tea has the power of boosting your cognitive functioning resulting in increased working memory and task performance. You will see an increase in your concentration level, alertness and memory. Green tea is thus not only helpful to get a healthy body, but also gives you a sound mind. It is also highly effective to reduce your stress level and to enhance your mood and to protect you against depression.

  1. Helps to lose those extra inches

The antioxidant rich green tea boosts your metabolism and in turn helps you to burn more fat by elevating your levels of norepinephrine. It also helps to improve your exercise performance and helps the body to break down more fat cells. It has been found out that exercising after drinking green tea results in more fat burning during exercising.

  1. Decrease the risk of cancer

People who drink green tea regularly have a lower risk of developing digestive cancer, which includescolorectal and esophageal cancer. It can reduce cancer cells from spreading by preventing oxidative damage.

  1. Boosts Immune system

Polyphenols present in green tea helps to boost your immune system. It also protects your body against infections, bacteria and free radical damage. So, a cup of green tea everyday will help to keep the doctor away.

  1. Get healthy teeth and gums with green tea

Green tea is overall helpful for your body. Along with giving you a healthy body and a sound mind, it will improve your oral health. It basically controls the acidity level of your saliva which in turn helps to reduce cavities. It promotes healthy gums by stopping inflammation. On top of all this, green tea will help you to get a fresher breath by killing all the bad breath germs.

  1. Increases the skin’s resistance to UV rays

The polyphenols present in green tea also help to protect your delicate skin against the harmful effects on the sun. It will surely help to prevent inflammation and sun damage. Remember to pack some green tea on your next trip to the beach to get natural protection. Drinking green tea on a regular basis will also help to slow the ageing process. This is again due to the antioxidants present in the tea and due to their free-radical scavenging properties.

  1. Lowered cholesterol level

The antioxidants in green tea inhibit the absorption of bad cholesterol from the large intestine and leave the good cholesterol in your body. It reduces the bad cholesterol in the blood and thus improves the ratio of good cholesterol to bad cholesterol.

Due to its anti-inflammatory, anti-viral and anti-bacterial properties, green tea is highly recommended twice a day. So, start with one cup a day and tell us about your experiences.

Health
Acid-Reflux

Acid Reflux : Home Remedies Get Rid of GERD

Gastroesophageal reflux disease, or GERD, is a digestive disorder that affects the lower esophageal sphincter (LES), the ring of muscle between the esophagus and stomach. Many people, including pregnant women, suffer from heartburn or acid indigestion caused by GERD. What are the symptoms of acid reflux? It occurs when stomach acid rises up into the esophagus due to the failure of the valve between the stomach and the esophagus to close properly. It is characterized by pain & a burning sensation in the stomach and if it is left untreated, it can result in severe damage of the esophagus. Read more

Health
Spider-Veins

How To Get Rid Of Stubborn Spider Veins

According to the U.S. Department of Health and Human Services Office on Women’s Health close to 55 percent of women have some type of Spider Vein problem. What are spider veins? Spider veins are small, visible veins that sit close to the skin’s surface and are typically blue, purple or red in colour. They get the name ‘spider’ as they often resemble a spider web. Spider veins rarely cause serious complications. Only some people may develop skin ulcers due to spider veins. This condition usually occurs in old age and is more common in women than in men. Read more

Health

How To Get Rid Of Foot And Leg Cramps

Cramps are painful involuntary contraction of a muscle or muscles, typically caused by fatigue or strain. Almost everyone experiences muscle cramps, which come without warning. What causes them, and what can you do to relieve them? Cramps occur involuntarily and you really don’t have much control over them. Nighttime leg cramps are usually sudden spasms, or tightening, of muscles in the calf. The muscle cramps can sometimes happen in the thigh or the foot. They often occur just as you are falling asleep or waking up.

Most common causes of muscle cramps are poor blood circulation in the legs overexertion of the calf muscles while exercising insufficient stretching before exercise and dehydration. Read more

Health
Period-Cramps

10 Ways To Get Rid Of Period Cramps Naturally

Do you have horrible menstrual cramps? Menstrual pain can come in different forms. Some of the worst complains tend to be cramping, bloating, mood swings and excessive bleeding. It makes it difficult to get up in the mornings, to move, to eat, and to function at all. We may not feel pretty, and we may not feel like ourselves when we are doubling over in pain.

Most menstrual cramps are not serious and don’t signal that something is wrong with your body. Severe pain during menstrual cramps could signal a potentially bigger problem. If you want simple and effective treatments for menstrual cramps. Read more

Health
Stomach-ache

10 Ways Get Rid Of A Stomach Ache

The internal organ in which the major part of the digestion of food occurs, being (in humans and many mammals) a pear-shaped enlargement of the alimentary canal linking the oesophagus to the small intestine. Did you know Your Stomach Must Produce a New Layer of Mucus Every Two Weeks or it Will Digest itself? This layer is responsible for creating the motion that churns and physically breaks down the food. So you need to keep your stomach healthy. Don’t worry, you can get rid of a stomach ache easily. There are lots of home remedies to cure stomach ache quickly. Read more