Category: Exercises

Exercise is very beneficial for diabetes patients as it helps to maintain the blood sugar levels and also lowers the risk of heart disease. It is never easy to start off with a new exercise routine, especially for people who are not at all used to exercising. Moreover, people who are newly diagnosed with type 2 diabetes often feel reluctant to begin with a new routine. A proper combination of prescribed medications, diabetes friendly diet, and exercise can play a huge role in helping you to keep diabetes under control. If you are newly diagnosed with type 2 diabetes and are looking for healthy ways to exercise, then the tips explained below can come in handy.

Have a discussion with your doctor before going ahead with an exercise routine

Diabetes is a kind of health issue that requires you to stay in constant touch with your doctor. To avail the benefits of an exercise routine and ensure that it does not cause any harm, it is very important to first discuss it with your doctor.

Start off slow

When starting off with a new exercise routine, you need to take it slow. Initially, a ten minute walk is good enough. You just need to ensure that you make it an inseparable part of your schedule. Go for a short 10 minute walk for five days a week, and stick to this routine for three to four weeks. Once you start to feel comfortable with this easy routine, you can increase the duration to 30 minutes. This healthy habit of walking will help you to balance blood sugar levels, increase your energy level and will also make you look and feel younger.

Stay active throughout the day

Besides going for a short walk at least five times a week, try to perform small physical activities throughout the day. There are many easy and enjoyable ways to stay active. Doing light yoga or Tai Chi will keep you active and also benefit your body in several ways. To merge exercise with your daily routine, you can use stairs rather than taking the escalator or the elevator.

Find a workout buddy

Exercising alone can sometimes be boring. Having a friend to workout with and keep you motivated can make a lot of positive difference in your approach. Joining a walking group is also a good idea as it will ensure that you always have company.

Set realistic goals

Setting small and realistic goals can add that extra bit of motivation. Moreover, the satisfaction that you get from achieving a goal can encourage you to do even better. Always ensure that you do not have unrealistic expectations as this will only lead to disappointment and hinder your efforts. Set small and achievable goals such as losing 10 pounds, not missing your exercise routine, etc.

Reward your efforts

Rewarding yourself on accomplishing a goal can do a world of good. Make sure that you don’t reward yourself with foods or drinks that can sabotage your achievement. Getting yourself some spa treatment, going out with your friends, planning a short vacation, etc. are some good ways to remind yourself of your accomplishments.

Have a positive mindset

Always remember that you are doing all this for your own good. When you lack motivation, remind yourself of the reasons behind staring off with an exercise routine. You are not the only one suffering from type 2 diabetes. Millions of people suffer from this common health problem, and a lot of them have managed to get control over it. Stay positive and always believe that you have the ability to keep your diabetes under check.

It is really fretting when after strenuous workout also desired results are not achieved. Workout is not the problem. It is the issue of wrong way of executing workout. Muscles execution should be done in a proper way. Many times people follow wrong methods and then expect the best to happen to them. It’s impossible. Wrong workout can never give what you expect out of it. Hence, while exercising it is important to do it rightly.

There are some common mistakes people make while doing workout. To avoid doing them is important for relishing benefits of exercising. Quality is more important than quantity in making body fit and fine. Mistakes that are commonly made by people while doing exercise are written below. Find out are you also one of them who commit such mistakes and then fret over. Avoid them compulsorily for maximum benefit of your body.

Not stretching body prior exercising

Many people complain of experiencing pain in the body parts after workout. It is not baseless. It is important for a body to be flexible before actually starting with hard workouts. Flexibility in joints prevents body from pain later. This is one of common mistakes done by many. Avoid it. First fifteen minutes should be dedicated to stretching body, and then start with exercise.

Lack of hydration

Hydration is absolutely necessary for the body. Especially people who work out on daily basis should give special attention to the fact that they are drinking ample water. However, in many cases this becomes the root cause of the problem. People who feel giddy or go through muscles failure, is due to lack of water content in the body. This silly mistake should be kept at bay. Simple solution is to imbibe ample water or juices daily, and fulfill hydration requirement of the body. Do not forget to hydrate the body.

Exercising once or twice a week

It is easy to plan workout, but problem comes in being consistent with it. Many individuals fail here. They just stick to the routine they have panned once or twice in an entire week. This is not done in actual. Expecting results in this condition is anserine. It will never happen. Consistently following workout routine can only give results you are expecting. Inconsistency would only produce irritation.

Doing same workout daily

It is a human tendency to get bored with the same routine every day. It happens in every case, so with the exercise thing. Following same workout makes a person bore and he quits the workout after some time. Rather than taking this step, it would be wiser to keep changing exercise form from time to time. This way you would be glued to the exercise routine without getting bored. Different exercise forms are jogging, running, brisk walking, cycling, playing games, dancing, swimming and so on.

These mistakes are so common that they take place knowingly and unknowingly both ways. However, as now they are told to you specifically, make sure from next time they are being avoided completely. Keep the mistakes in mind. Workout routine needs to be accompanied by healthy diet regime as well.

Cardiovascular exercises, when performed on a daily basis, can improve your heart health and also benefit your physical and mental health in a number of ways. Some of the most useful health benefits of regular cardio exercise include stronger heart, weight loss and increase in blood circulation.

Although there are several cardiovascular exercises like swimming, jogging, running, cycling, walking, rowing, aerobic, jumping, and more, most people prefer cycling and walking as they are easy to perform, effective and fun to perform. Some of the main benefits of cycling and walking regularly are explained below.

Both these exercises strengthen your heart and allow it to pump more blood without putting in much effort.  A string heart and good blood circulation are necessary to live a healthy and disease free life. Increased blood supply and heart rate help to significantly reduce the risk of some serious health issues like heart attacks, diabetes, stroke, and high blood pressure.

Cardiovascular exercises like these also help to reduce the bad (LDL) cholesterol, which is the main reason behind blocking the arteries and causing heart attacks. Daily walk has also shown to lower high blood pressure.

Cycling and walking regularly helps you to maintain a healthy weight by improving the metabolism and burning excess calories. Obesity is widespread health issue, and these two exercises can help you to stay away from it. Maintaining a healthy weight is known to reduce the risk of several health issues like diabetes, back pain and heart disease.

Cycling and walking are low impact exercises and unlike a lot of fitness regimens, they do not put excess pressure on your bones and joints. Strain caused by rigorous fitness regimens can go on to cause back, knee and ankle issues. It may even lead to arthritis and affect your overall quality of living. Walking, in particular, is an excellent form of exercise for elderly people who cannot perform high intensity exercises.

Cycling is an ideal workout for your entire body, especially the lower body. Cycling regularly can help you to develop a great hip, leg and muscle tone, while at the same time trimming your waistline.

Both cycling and walking can help to reduce stress and improve your mental well-being. Cycling, walking or any physical activities for that matter help your brain to release chemicals that make you feel good and develop a feeling of well-being.

Both these exercises don’t require you to spend large amount of money on expensive equipments and are extremely easy to perform. All you need for cycling is a bike and helmet and just a pair of good shoes for walking. By performing these exercises daily, you can save your gym fees.

Waking regularly is known to reduce the risk of colon cancer and breast cancer. It is also beneficial for people who are undergoing chemotherapy as it can reduce the side-effects.

To avail the health benefits of these exercises, you should perform at least one of them for thirty minutes, five times a week. The good thing is that you can easily incorporate cycling and walking in your daily life. Instead of using a four wheeler for short distance, you can use your bicycle. You can also use the stairs rather than taking an elevator.

So, start performing these exercises and fulfill your dream of living a long and healthy life.

Exercise is one of the most effective natural ways to lower high blood pressure. The human body is made to be active, and sedentary lifestyle leads to hypertension and other health problems. In today’s hectic lifestyle, not everyone finds time to join a gym and workout. Walking is a simple and effective exercise that most people can do at anytime and anywhere. If you don’t exercise already, remember that it’s never too late to start working out.

Here are a few ways in which walking helps to reduce high blood pressure:

Walking is an effective form of cardiovascular exercise: The main purpose of brisk walk is to increase our heart rate. The ideal heart rate depends on your age and should be anywhere between 110 to 120 beats per minute. Thirty minutes of brisk walk everyday strengthens your heart, arteries and lungs.

A stronger heart needs less effort to pump more blood and this decreases the force exerted on your arteries, thereby lowering your blood pressure. If you maintain a healthy cardiovascular system, you will be less likely to suffer from high blood pressure.

Moreover, the effects of cardiovascular exercises like these are long lasting and can reduce high blood pressure for as many as 24 hours. Walking regularly can lower your high blood pressure by four to nine points.

Walking is a low impact exercise: Unlike running, walking does not exert stress on the ankle, knees and the tendons of the foot. This makes walking an ideal form of exercise even for those people who are overweight and not used to exercising.

Walking is a stress buster: Stress is one big factor that contributes to high blood pressure. When you are happy, endorphins are released by your body. These chemicals nullify the effects of adrenaline that is released by stress. Adrenalin makes your body enter into fight or fight mode and this can cause high blood pressure. Exercises like walking also release endorphins and lower stress levels, which in turn helps to keep the blood pressure under control.

Walking assists in weight loss: Waking raises the metabolic rate, making it easier for your body to convert food into energy. Higher metabolic rate also helps to burn more fat in your body, thereby speeding up the process of weight loss. Being obese or overweight increases the risk of high blood pressure while losing excess weight is a great way to reduce hypertension.

Walking does not need you to have any special equipment except for a comfortable pair of shoes. Moreover, it is as kind of exercise that does not require you to concentrate much. You can always listen to music or chat with your friends while you walk.

However, you should take certain precautions like consulting a doctor before starting your exercise routine. It is also recommended to start off slow and take a brisk walk for just about 15 minutes a day until you build endurance. Once you have adjusted and are used to your walking routine, you can slowly increase the time.

All these benefits make walking effective, safe and simplest way to lower high blood pressure.

Face shape should be a matter of concern. Overall appearance of a person depends a lot on how their face looks. A scraggy individual can also look lil heavy due to weight on her or his face. Especially individuals who are on weight loss may attain the desired weight but may not look as less as they want. Weight on face can be one of factors. Hence, size of face should be appropriate for enjoying attractive appearance.

One of ways to slim down face is to strive for reducing overall weight of the body. Weight loss measures put their effect on face as well. However, just weight loss is not the remedy. Some other measures are also required to be taken into account. When weight loss plan is linked with the other methods, surely your face will slim down and overall visual aspect will be enhanced. Methods suggested are completely natural. Natural methods are all time good choice. These methods are nothing else but good lifestyle habits that everyone should inculcate. Here are the natural redressals for bringing face into shape .

Diet is required to be healthy enough. Include all natural foods in it. Fresh fruits and vegetables are must to have.  It is old saying that what you eat is what you look. Healthy food enhances looks while unhealthy eating distorts body shape.

Salty foods should be avoided. Your food should have minimum salt. Salt contains sodium and sodium imparts puffiness to the face and body. The same goes for alcohol also.

A habit of drinking water is very important for all. It is significant to have 2.5 L of water without fail on a daily basis. Removal of toxicants has a great effect on the body and manages every part. These harmful substances are responsible for bloating in the face also. Therefore, their removal saves face from bloating and slim it down.

Never ignore massaging. It is one of best methods for keeping face in shape. Twice daily for just five minutes give your face massage. It helps in blood circulation which leads to the breakdown of fat accumulated in the facial area.

It is substantial to consider fibers an important part of meal. If your fibers intake is less, just double it. Fibers give stomach full feeling for a long time, hence prevent from overeating. When eating is less, consequently, body weight reduces in all areas including face.

Toning facial muscles is important. Chewing gum is best way to do it. Repetitive motions beefs the muscles of face and enhance face contour.

For four to five days in a week exercise for 45 minutes. Cardio workouts are best to perform. They include jogging, brisk walking, cycling or swimming. Strength training is also best thing to do. Physical workout is a great way to look good and tone face.

Face is a front area that catches everybody’s glimpse. For this reason it is important to make it attractive, hence take care of it. Fatty or puffy face does not look good. That fat is must to be eliminated. Apply the above methods in your schedule and enjoy the change.