Lets jogging in the morning

We all have a morning routine, a series of things that we do start our days off right. For most people it could be as simple as meditating to set an intention for the day or taking a shower and preparing ourselves for the tasks ahead. How well the day goes is usually based on how well they start. Taking a jog in the morning is one of the best things that you can do to make your day special from the start. The typical routine of having a shower then breakfast before work is safe and standard, but it is not the best way to start your day. We are becoming more prone to getting sick and having foggy brains because most of us miss a crucial step in our morning routines, getting exercise.  

Starting your day off with a morning jog can change that. Jogging is a brilliant exercise that gets your entire body moving and blood pumping and does not have any negative effects on your work day. In fact, it will make you much more productive over the rest of the day. Jogging is an exercise that gives you the benefits of a fast walk and a slow run at the same time and can be enjoyed by nearly anyone of all ages and both sexes. You don't have to spend hours in the gym to keep yourself in shape and your mental stamina strong. All you have to do is lace up your running shoes in the morning and take a run around the block.

Benefit of swimming

Assalamualaikum everyone, so today im going to share about the benefits of swimming because swimming is actually an excellent way to exercise for any age and ability.  Here are 3 benefits to swimming that demonstrate how swimming can aid your health and fitness.

Low impact

Swimming offers something no other aerobic exercise does the ability to work your body without high impact to your bones and muscles. When the human body is submerged in water, it automatically becomes lighter. If you are immersed just to the waist your body bears only 50% of your weight. Sink to your neck and let the water bear up to 90% of your body weight. This also means that the pool provides an ideal place to work stiff muscles and sore joints

 Increased Muscle Tone and Strength

Ever see an overweight dolphin? We didn't think so. That's because swimming is a great way to increase muscular strength and muscle tone, especially compared to several other aerobic exercises. Take running, for example. When a jogger takes few laps around the track, that jogger is only moving his or her body through air. A swimmer, on the other hand, is propelling through water, a substance about twelve times as dense as air. That means that every kick and every arm stroke becomes a resistance exercise and it's well known that resistance exercises build muscle tone and strength.

 Improved Flexibility

Unlike exercise machines in a gym that tend to isolate one body part at a time (like a bicep curl machine, for example) swimming puts the body through a broad range of motion that helps joints and ligaments stay loose and flexible. The arms move in wide arcs, the hips are engaged as the legs scissor through the water, and the head and spine twist from side to side. Plus, with every stroke, as you reach forward, you're lengthening the body, which not only makes it more efficient in the water; it also helps give you a good stretch from head to toe.

Thats all from me. Thank you. 

Fainting treatment

Fainting occurs when your brain temporarily doesn't receive enough blood supply, causing you to lose consciousness. This loss of consciousness is usually brief. Fainting might have no medical significance. Or the cause can be a serious disorder, often involving the heart. Therefore, treat loss of consciousness as a medical emergency until the signs and symptoms are relieved, and the cause is known. Talk to your doctor if you faint more than once.

If someone else faints

Position the person on his or her back. If there are no injuries and the person is breathing, raise the person's legs above heart level about 12 inches (30 centimeters) if possible. Loosen belts, collars or other constrictive clothing.

To reduce the chance of fainting again, don't get the person up too quickly. If the person doesn't regain consciousness within one minute, call 911 or your local emergency number.

Check for breathing. If the person isn't breathing, begin CPR. Call 911 or your local emergency number. Continue CPR until help arrives or the person begins to breathe.

If the person was injured in a fall associated with a faint, treat bumps, bruises or cuts appropriately. Control bleeding with direct pressure.

Healthy breakfast

Hello everyone, so today lets talk about a healthy breakfast that we can take to eat. Despite what you may have heard, eating breakfast isn't necessary for everyone. In fact, skipping breakfast may be better than eating unhealthy breakfast foods. However, a nutritious, well-balanced breakfast can give you energy and prevent you from eating too much during the rest of the day.

 Here are the best foods you can eat in the morning.

1. Egg

2. Greek Yogurt 

3. Coffee

4. Oatmeal

5. Chia seeds 

6. Berries

7. Nuts 

8. Fruits

BMI formula

Hai guys, todayy i want to share something like maybe everyone has already know about this but i think this would be a fun topic to put in here. Lets get started! 

Firstly we should know what is BMI. Body Mass Index (BMI) is a measurement of a person’s weight with respect to his or her height. It is more of an indicator than a direct measurement of a person’s total body fat.

BMI, more often than not, correlates with total body fat. This means that as the BMI score increases, so does a person’s total body fat. The WHO defines an adult who has a BMI between 25 and 29.9 as overweight, an adult who has a BMI of 30 or higher is considered obese, a BMI below 18.5 is considered underweight, and between 18.5 to 24.9 a healthy weight .

BMI calculation

BMI in an individual is calculated by the use of a mathematical formula. It can also be estimated using tables in which one can match height in inches to weight in pounds to estimate BMI. There are convenient calculators available on internet sites that help calculate BMI as well.

The formula is - BMI = (Weight in kilograms) divided by (Height in metres squared)

 A normal BMI score is one that falls between 18.5 and 24.9. This indicates that a person is within the normal weight range for his or her height. A BMI chart is used to categorize a person as underweight, normal, overweight, or obese.

Why we need to warm up and cool down ?

Warmups and cool-downs generally involve doing your activity at a slower pace and reduced intensity.

 Warming up helps prepare your body for aerobic activity. A warmup gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury.

 Cooling down after your workout allows for a gradual recovery of preexercise heart rate and blood pressure. Cooling down may be most important for competitive endurance athletes, such as marathoners, because it helps regulate blood flow. Cooling down doesn't appear to help reduce muscle stiffness and soreness after exercise, but more research is needed.

Diet in a healthy ways

Usually people who obsessed to diet, they will try to diet in a wrong ways. Actually it is not good for our body and we need to find a good ways to diet. So let me tell you

You can choose any four strategies to diet which is in a good ways :

1. Cut calories

- Eating 100 calories of high fructose corn syrup for example, can have a different effect on your body than eating 100 calories if broccoli. The trick for sustained weight loss is ti ditch the foods that are packed with calories but dont make you feel full like candy and replace them with foods that fill you up without being loaded with calories likwe vegetable.

2. Cut cabs

-  If you eat a carbohydrate-rich meal for example lots of pasta, rice, bread, or French fries our body releases insulin to help with the influx of all this glucose into your blood. As well as regulating blood sugar levels, insulin does two things: It prevents your fat cells from releasing fat for the body to burn as fuel (because its priority is to burn off the glucose) and it creates more fat cells for storing everything that your body can’t burn off. The result is that you gain weight and your body now requires more fuel to burn, so you eat more. Since insulin only burns carbohydrates, you crave carbs and so begins a vicious cycle of consuming carbs and gaining weight. To lose weight, the reasoning goes, you need to break this cycle by reducing carbs.

3. Cut fat

- Not all fat is bad. Healthy or “good” fats can actually help to control your weight, as well as manage your moods and fight fatigue. Unsaturated fats found in avocados, nuts, seeds, soy milk, tofu, and fatty fish can help fill you up, while adding a little tasty olive oil to a plate of vegetables, for example, can make it easier to eat healthy food and improve the overall quality of your diet.

Why do we need to drink water ?

Did you know that your body weight is approximately 60% water ? Your body uses water in all its cells, organ and tissue to help regulate its temperature and maintain other bodily function. Because your body loses water through breathing, sweating, and digestion, its important to dehydrate by drinking fluids and eating food that contain water. Amount of water you need depends on a variety of factors including the climate you live in, how you physically active you are and whether you're experiencing an illness or have any other health problems.