5 Easy Ways to Stay Healthy

▇ Achieve Your Fitness Goals ▇

Morning Workout

We all want a healthy life. But now it has become a challenge to stay healthy and fit. In urban life, we don’t have the time to do or practice yoga or do exercise to stay fit. Social media, junk food, digital devices, working pressure, socialization have taken away most of our time. In between, we need to take some time for ourselves. I urge you to follow a few simple ways to stay healthy. Just achieve your fitness goals through 5 easy ways. Will there be any harm if we follow some simple rules?

Here are some tips! Follow them every day and achieve your fitness goals:-

∭GOOD WORKOUT∭

►Various Sports, walking, yoga practice, and exercise are the best ways to control blood pressure and diabetes. So you can start your day with yoga or exercise.

►Sports like badminton, football, cricket increase the efficiency of our lungs and heart and reduces excess body weight.  Muscle strength increases, joints move, and bones become stronger.

Swimming

►Regular swimming is the best exercise for the body. Increases the efficiency of our lungs, increases digestive energy, strengthen our bone. Swimming keeps us healthy and fresh.

►If you are over 30, know that from this age onwards, the bones of our body begin to weaken. Regular walking habits help to increase bone density.

►Problems like heart disease, diabetes, overweight, high blood pressure, etc. are created if you sit still. If you have to sit still, get up and walk for 45 minutes in a row. Diabetes causes kidney problems. Thirty percent of dialysis patients are diabetic.

►Do two minutes of exercise every day to increase lung function.  Sit up straight and breathe normally through your nose for 2 seconds. Now exhale loudly through your mouth for 4 seconds.

►Studies have shown that hardworking people are more intelligent than others. It is a physical activity or regular exercise that increases blood flow to the brain and keeps the brain active and healthy. Exercises like cycling, swimming and housework also keep the brain healthy.

∭GOOD SLEEP∭

✤Atleast 8 hours a day to sleep. Physical and mental well-being depends a lot on this adequate sleep. Adequate rest and sleep are needed to prepare the body for the next day after physical and mental work all day.

✤You can use equal, stiff, and wide mattresses to keep the spine healthy, straight, and pain-free. Spring bed is comfortable but not good for sleeping at night. Do not use a very thin pillow for sleeping. Try using a single pillow made of medium-thickness shimul cotton.

✤Atleast half an hour before bedtime quit the habit of watching television, working on the computer, or using the phone. Use the bed only for rest and sleep.

Sleeping

✤If you eat at night and go to bed immediately, the food is not digested. Give a break of atleast one hour between eating and sleeping at night. In this way, food will have a chance to go down from the stomach. Otherwise, it increases the risk of weight gain including insomnia, high blood pressure, heart attack, stroke, gas problems.  As well as increasing the release of stress hormones.

✤Sleep well, the skin is better, the impression of fatigue on the face is reduced. Sleep is the best treatment for dark circles under the eyes. Get enough sleep to keep youth. If you don't sleep for 7-8 hours and wake up at night, you will look older than your age.

✤Excessive sleep per hour on weekly holidays increases the risk of heart disease by 11 percent compared to other days.  Not only is heart a problem but sleep also increases the risk of diabetes.

∭DRINK WATER∭

⚛Drink enough water. You will lose water every day through your breathing, sweating, urination, and bowel movements. To get your body working properly, you must drink soft drinks and eat water. Men need about 3.3 liters of water per day and women need about 2.7 liters of water per day. . Lack of water can be the cause of our death.

✿GOOD TIME FOR MEAL✿

Healthy Breakfast

⍟Breakfast time⍟ Breakfast is a very important meal. Within 30 minutes of waking up take your breakfast. The best time is 7 to 8 am.  

Remember - Breakfast should not be served at 12:00 pm 

⍟Lunch Time⍟ From 12:30 pm to 2pm. Don’t have lunch after 3 pm.  

Remember - The time interval between breakfast and lunch will be 4 hours.

⍟Dinner Time⍟ From 6 pm to 9 pm, not later than 10 pm.  

Remember - To have dinner at least 2 hours before going to bed.

∭GOOD FOOD HABITS∭

☘There are some foods that should not be eaten on an empty stomach after waking up in the morning. These include tomatoes, lemon, sour yogurt, sweet potatoes, extra oils - spicy foods, soft drinks, or soda drinks. Breakfast is a very good meal. Eating red flour bread with egg or banana is better for health.

☘If you take more than the required amount of sugary foods such as rice, bread, chira, muri, sugar, molasses, potato, etc., the excess is converted into fat, which is very harmful to the body. Not eat too much salt, mayonnaise, sugar, etc. They grow fat inside your body and help to Increase bad cholesterol in your blood.

☘Oatmeal is a food with a low glycemic index. It contains a lot of fiber and micronutrients, which increase satiety and reduce appetite, weight as well. You can eat oatmeal on the advice of nutritionists.

☘We should be taken 55-60% of the calories in daily food. There should be some amount of sugar also. However, for those who want to lose weight, their sugar content is better if it is 35 to 40 percent of rice-bread, etc.

☘Never eat excess food. Eat small meals several times a day. Eat cucumber at least two hours after eating. Foods that are easily digested at night should be eaten. If you fall asleep after eating, take some time to walk.

∭GOOD VITAMINS, MINERALS & PROTEIN∭

Include a variety of vitamins, minerals, and protein in your daily diet. As a result, you will get quality energy without gaining weight.

►Bananas contain vitamins A, B, C, and potassium. Vitamin B and potassium increase physical strength. Moreover, bananas contain a lot of sugars which increase the body's energy. As a result, fatigue is eliminated. Keep this banana for breakfast regularly.

Almond & Milk

►Calcium and Vitamin D-rich foods should be eaten to keep bones healthy. Milk satisfies a lot of calcium and vitamin needs in the body. Milk, yogurt, dairy foods, green leafy vegetables, fish, etc. contain calcium. And you will get vitamin D in egg yolk.

►Vitamin E Prevents infertility in both men and women. Eggs, milk, etc. will get vitamin E in food. Foods like guava, apple, banana, grape, cabbage, cabbage, fish, pumpkin, almond, etc. also prevent infertility.

►Almonds contain vitamins and minerals. Almonds are extremely healthy, it lowers cholesterol. In addition, it has many more qualities. Eating 15 to 20 grams of nuts a day can provide important vitamins, minerals, and energy to the body throughout the day.

✿Simple Suggestions✿

Daily eat one apple.                      No need to go to the doctor. 

Eat five almonds daily.                There will be no risk of cancer!  

Eat one lemon daily.                     There will be no body fat!  

Eat one glass of milk daily.         There will be no bone problems.  

Drink a glass of water daily.       There will be no skin problems.  

Eat four dates daily.                  The body will never be weak.  

Exercise 45 minutes daily.         There will be no tension in the mind. 

Get eight hours of sleep daily.    Keep your mind fresh and stay happy.

So, friends, without further delay, try to follow the top 5 health tips to keep yourself healthy from today. I think it is possible to keep everyone in the family healthy if you keep yourself healthy. 

#If you want to cook Healthy Food through Microwave, just click on this link below

Simple Healthy Cooking Recipes

Keep Yourself Healthy

Note: I hope you like these 5 Tips.  Please replay me.  If you want to know more about fitness message me, friends.