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Meditation may be an ancient tradition, but it’s still practiced in cultures all over the world to create a sense of calm and inner harmony. Although the practice has ties to many different religious teachings, meditation is less about faith and more about altering consciousness, finding awareness, and achieving peace.
These days, with the greater need to reduce stress in the midst of our busy schedules and demanding lives, meditation is increasing in popularity.
Although there isn’t a right or wrong way to meditate, it’s important to find a practice that meets your needs and complements your personality.
There are six popular types of meditation practice:
Not all meditation styles are right for everyone. These practices require different skills and mindsets. How do you know which practice is right for you?
“It’s what feels comfortable and what you feel encouraged to practice.”
Keep reading to learn more about the different types of meditation and how to get started.
1. Mindfulness meditation
Mindfulness meditation originates from Buddhist teachings and is the most popular meditation technique in the West.
In mindfulness meditation, you pay attention to your thoughts as they pass through your mind. You don’t judge the thoughts or become involved with them. You simply observe and take note of any patterns. This practice combines concentration with awareness. You may find it helpful to focus on an object or your breath while you observe any bodily sensations, thoughts, or feelings.
This type of meditation is good for people who don’t have a teacher to guide them, as it can be easily practiced alone.
2. Spiritual meditation
Spiritual meditation is used in Eastern religions, such as Hinduism and Daoism, and in Christian faith. It’s similar to prayer in that you reflect on the silence around you and seek a deeper connection with your God or Universe.
Spiritual meditation can be practiced at home or in a place of worship. This practice is beneficial for those who thrive in silence and seek spiritual growth.
3. Focused meditation
Focused meditation involves concentration using any of the five senses. For example, you can focus on something internal, like your breath, or you can bring in external influences to help focus your attention. Try counting mala beads, listening to a gong, or staring at a candle flame.
This practice may be simple in theory, but it can be difficult for beginners to hold their focus for longer than a few minutes at first. If your mind does wander, it’s important to come back to the practice and refocus.
As the name suggests, this practice is ideal for anyone who requires additional focus in their life.
4. Movement meditation
Although most people think of yoga when they hear movement meditation, this practice may include walking through the woods, gardening, qigong, and other gentle forms of motion. It’s an active form of meditation where the movement guides you.
Movement meditation is good for people who find peace in action and prefer to let their minds wander.
5. Mantra meditation
Mantra meditation is prominent in many teachings, including Hindu and Buddhist traditions. This type of meditation uses a repetitive sound to clear the mind. It can be a word, phrase, or sound, such as the popular “Om.”
It doesn’t matter if your mantra is spoken loudly or quietly. After chanting the mantra for some time, you will be more alert and in tune with your environment. This allows you to experience deeper levels of awareness.
Some people enjoy mantra meditation because they find it easier to focus on a word than on their breath. This is also a good practice for people who don’t like silence and enjoy repetition.
6. Transcendental meditation
Transcendental meditation is the most popular type of meditation around the world, and it’s the most scientifically studied. This practice is more customizable than mantra meditation, using a mantra or series of words that are specific to each practitioner.
This practice is for those who like structure and are serious about maintaining a meditation practice.
How to get started
The easiest way to begin is to sit quietly and focus on your breath. An old Zen saying suggests, “You should sit in meditation for twenty minutes every day — unless you’re too busy. Then you should sit for an hour.”
All kidding aside, it’s best to start in small moments of time, even five or ten minutes, and grow from there.
“Sit consistently for 20 minutes a day and do this for 100 days straight.” “Couple that with an additional 2 to 5 minutes of meditation throughout the day to break up the chaos, and you will soon be feeling the benefits.”
Why meditation is beneficial
There is much evidence supporting the numerous benefits of meditation.
Meditation can help:
lower blood pressure
ease symptoms of depression
Whether the benefits are anecdotal or scientifically proven, those who follow a daily meditation practice are convinced of the benefits in their lives.
The bottom line
Whether you’re looking to reduce stress or find spiritual enlightenment, find stillness or flow through movement, there’s a meditation practice for you. Don’t be afraid to step out of your comfort zone and try different types. It often takes a little trial and error until you find the one that fits.
“Meditation isn’t meant to be a forced thing.” “If we’re forcing it, then it becomes a chore. Gentle, regular practice eventually becomes sustaining, supportive, and enjoyable. Open yourself up to the possibilities. There are so many different forms of meditation that if one isn’t working or isn’t comfortable, just try a new one.”
From the author
For me personally, I began using meditation during a difficult and stressful time in my life. I didn’t wake up one day and say, “Oh wow, I’m not stressed anymore!” But I did notice how my reactions to stress changed and how much calmer I was in the midst of chaos. Isn’t that level of peace what we are all searching for?
“Yoga is an invaluable gift of ancient Indian tradition. It embodies unity of mind and body; thought and action; restraint and fulfillment; harmony between man and nature and a holistic approach to health and well-being.”
What Is Yoga?
Yoga is essentially a spiritual discipline based on an extremely subtle science which focuses on bringing harmony between mind and body.
It is an art and science for healthy living. The word “Yoga” is derived from the Sanskrit root yuj meaning “to join”, “to yoke” or “to unite”. According to Yogic scriptures, the practice of Yoga leads to the union of individual consciousness with universal consciousness. According to modern scientists, everything in the universe is just a manifestation of the same quantum firmament. One who experiences this oneness of existence is said to be “in Yoga” and is termed as a yogi who has attained a state of freedom, referred to as mukti, nirvāna, kaivalya or moksha.
“Yoga” also refers to an inner science comprising of a variety of methods through which human beings can achieve union between the body and mind to attain self-realisation. The aim of Yoga practice (sādhana) is to overcome all kinds of sufferings that lead to a sense of freedom in every walk of life with holistic health, happiness and harmony.
Brief History And Development Of Yoga
The science of Yoga has its origin thousands of years ago, long before the first religion or belief systems were born. According to Yogic lore, Shiva has seen as the first yogi or ādiyogi and the first guru or ādiguru. Several thousand years ago, on the banks of lake Kantisarovar in the Himalayas, ādiyogi poured his profound knowledge into the legendary saptarishis or “seven sages”. These sages carried this powerful Yogic science to different parts of the world including Asia, the Middle East, northern Africa and South America. Interestingly, modern scholars have noted and marvelled at the close parallels found between ancient cultures across the globe.However, it was in India that the Yogic system found its fullest expression. Agastya, the saptarishi who travelled across the Indian subcontinent, crafted this culture around a core Yogic way of life.
The presence of Yoga is also available in folk traditions, Vedic and Upanishadic heritage, Buddhist and Jain traditions, Darshanas, epics of Mahabharata including Bhagawadgita and Ramayana, theistic traditions of Shaivas, Vaishnavas and Tantric traditions. Though Yoga was being practiced in the pre-Vedic period, the great sage Maharishi Patanjali systematised and codified the then existing Yogic practices, its meaning and its related knowledge through Patanjali’s Yoga Sutras.
After Patanjali, many sages and Yoga masters contributed greatly for the preservation and development of the field through welldocumented practices and literature. Yoga has spread all over the world by the teachings of eminent Yoga masters from ancient times to the present date. Today, everybody has conviction about Yoga practices towards the prevention of disease, maintenance and promotion of health. Millions and millions of people across the globe have benefitted by the practice of Yoga and the practice of Yoga is blossoming and growing more vibrant with each passing day.
The Fundamentals Of Yoga
Yoga works on the level of one’s body, mind, emotion and energy. This has given rise to four broad classifications of Yoga: Karma Yoga where we utilise the body; Jnāna Yoga where we utilise the mind; Bhakti Yoga where we utilise the emotion and Kriya Yoga where we utilise the energy. Each system of Yoga we practice falls within the gamut of one or more of these categories.
Yogic Practices For Health And Wellness
The widely practiced Yoga sadhanas are: Yama, Niyama, Āsana, Prānāyāma, Pratyāhara, Dhārana, Dhyāna, Samādhi, Bandhas and Mudras, Shatkarmas, Yuktāhāra, Mantra-japa, Yukta-karma etc. Yamas are restraints and Niyamas are observances. These are considered to be pre-requisites for further Yogic practices. Āsanas, capable of bringing about stability of body and mind, “kuryat-tadasanam-sthairyam”, involve adopting various psycho-physical body patterns and giving one an ability to maintain a body position (a stable awareness of one’s structural existence) for a considerable length of time.
Prānāyāma consists of developing awareness of one’s breathing followed by willful regulation of respiration as the functional or vital basis of one’s existence. It helps in developing awareness of one’s mind and helps to establish control over the mind. In the initial stages, this is done by developing awareness of the “flow of in-breath and out-breath” (svāsa-prasvāsa) through nostrils, mouth and other body openings, its internal and external pathways and destinations. Later, this phenomenon is modified, through regulated, controlled and monitored inhalation (svāsa) leading to the awareness of the body space getting filled (puraka), the space(s) remaining in a filled state (kumbhaka) and it getting emptied (rechaka) during regulated, controlled and monitored exhalation (prasvāsa).
Pratyāhara indicates dissociation of one’s consciousness (withdrawal) from the sense organs which connect with the external objects. Dhārana indicates broad based field of attention (inside the body and mind) which is usually understood as concentration. Dhyāna (meditation) is contemplation (focussed attention inside the body and mind) and Samādhi (integration).
Bandhas and Mudras are practices associated with Prānāyāma. They are viewed as the higher yogic practices that mainly adopt certain physical gestures along with control over respiration. This further facilitates control over mind and paves way for higher Yogic attainment. However, practice of dhyāna, which moves one towards self-realisation and leads one to transcendence, is considered the essence of Yoga Sādhana.
Śaṭkarmas are detoxification procedures that are clinical in nature and help to remove the toxins accumulated in the body. Yuktāhāra advocates appropriate food and food habits for healthy living.
HOW YOGA CAN HELP
Yoga is essentially a path to liberation from all bondage.
However, medical research in recent years has uncovered
many physical and mental benefits that Yoga offers,
corroborating the experiences of millions of practitioners.
A small sampling of research shows that:
· Yoga is beneficial for physical fitness, musculoskeletal functioning, and cardiovascular health.
· It is beneficial in the management of diabetes, respiratory disorders, hypertension, hypotension and many lifestyle related disorders.
· Yoga helps to reduce depression, fatigue, anxiety disorder, and stress. ·Yoga regulates menopausal symptoms.
· In essence, Yoga is a process of creating a body and mind that are stepping-stones, not hurdles, to an exuberant and fulfilling life.
Did you know that Yoga is one of the safest and most effective treatments for hair loss? That’s right. This ancient exercise form is a cure for almost every ailment.
Hair loss is a big common problem for many people around the world.There are many products and treatment available for Hair loss. But we should also understand most of the Hair fall or damage is due to poor nutrition of Health and of course sleep at wrong time food.
Treating the Hair in a natural way is always the best. But even then there is a stage where we cannot restore our hair. But before that stage, if we are conscious, we can start doing yoga which will naturally increase the blood flow, and rejuvenate the Hair follicles.
Yoga helps to cure these Hair loss problems, these are hand picked yoga exclusive for controlling the Hair loss.
These Yoga poses for hair growing exercises help any one to increase the follicles hair organ to increase more production of hair and improve blood circulation to those areas and eventually results in Hair Growth.
Hair loss not makes you look bad but also lowers your confidence levels and increases stress that actually caused it in the first place.
However, yoga can fix all that by simply increasing the flow of blood to your scalp.
Here are 7 exercises you must try if you suffer from excessive hair fall:
1. Adho Mukha Svanasana
Adho Mukha Svanasana or the Downward-Facing Dog Pose is quite simple to do. It promotes blood circulation to your scalp since you have to tilt your head towards the ground.
To do this exercise, get on all fours. Keep your back straight and feet flat. Your palms should be kept flat and shoulder-width apart. Next, slowly raise your back upwards so that your body gets into an inverted ‘V’ shape. Your feet should remain flat on the floor.
This is another easy to do asana, and it owes its popularity to its simplicity. If you are new to yoga, you should start your daily routine with the Big Toe Pose. It’ll serve as a good stretching exercise.
To do this pose, stand on a mat with your feet shoulder-width apart. Your back should be straight. Now, bend your upper half downwards from the tummy so that your forehead touches your knees. Stretch your hands out so that your fingers touch your big toes. This will increase blood flow to your scalp.
More commonly known as the Seated Forward Bend Pose, this is like a cousin of the Padangusthasana. It can help reduce hair fall by stimulating the supply of oxygen and blood to your scalp.
Position yourself on your mat so that you’re sitting with your legs straight and back upright. Your legs should be joined throughout this pose. Slowly bend your back forward from your hips and make your hands touch your toes, ankles or feet. Your forehead should rest on your legs.
Ustrasana or the Camel Pose is slightly difficult, but it can be beneficial for both your hair as well as that stiff back. This pose will also help in improving blood flow to your scalp.
Begin by sitting on your knees on a mat. At this point, your hips should be raised over your knees, and your thighs and buttocks should not touch each other. Your hands should be placed on your heels. Now, move your shoulder blades and elbows closer as you raise your chest and bend your back.
The most effortless asanas of all – Savasana or the Corpse Pose. Even though it may appear as if it’s nothing, it actually provides relief from stress. As we mentioned before, stress is a major cause of hair fall.
Lie down on your back on a mat. Spread your feet apart and rest your hands on your side with your palms facing upward. Now, let go of the control you have over your body and just relax with your eyes closed, focusing on the gentle rhythm of your breathing.
6. Adham Pranayama
Abdominal Breathing or Adham Pranayama or Belly Breathing is a simple technique that brings your stress levels down and prevents stress-related hair fall.
You can either sit or lie down on your mat, depending on what you are comfortable with. Put both your hands on your stomach and count till three as you breathe in. You will be able to feel your tummy going inward. Complete one set by exhaling as you count to three.
7. Nadi Shodhana Pranayama
If you want to fight stress-induced hair fall, Nadi Shodhana Pranayama or Alternate Nostril Breathing can help you. Your body will enter into a relaxed state as you breathe in and out.
Sit on your mat with your legs crossed, but make sure you are comfortable. Allow your shoulders and jaws to loosen up as you place your left hand on your knee. The index and middle fingers of your right hand should be positioned on your right nostril, and the ring and little fingers on the left one. Now, breathe in through your right nostril and breathe out through the left. Repeat the motion by alternating nostrils as you go.
These yoga asanas and pranayamas will help you combat the demon of hair fall. However, these alone cannot work. So, make sure you combine them with the right diet and adequate sleep.
Regular exercise is one of the keys to healthy skin.
Have you ever considered the powerful effects of exercise on your skin or hair?
There’s a whole host of beautifying benefits that come from regular exercise.
Working out not only helps your figure but also improves your complexion.
Learn why exercise may be one of the best skin remedies for acne, wrinkles, dull skin and more.
1. Get an instant glow
Forget fancy lotions and expensive potions, exercise is one of the best ways to nourish and revitalize tired skin cells. Before you invest in another treatment mask, try taking a brisk walk or jog. By getting your heart pumping and increasing circulation your skin receives a delicious dose of oxygenated blood that boosts detoxification and cell renewal. Did someone say gorgeous post-workout glow? “We tend to focus on the cardiovascular benefits of physical activity, and those are important. But anything that promotes healthy circulation also helps keep your skin healthy and vibrant,” says dermatologist Ellen Marmur, author of Simple Skin Beauty.
2. Reduce cellulite
Besides whipping your prized pegs into a shapely silhouette, yoga might help smooth out those spongy thighs. “Cellulite is a symptom of reduced lymph circulation.” For those of you who skipped biology class, lymph is the bodily fluid that contains white blood cells. “Yoga helps lymph flow more freely through fatty areas, flushing toxins and reducing cellulite.”
3. Reverse the ageing process
Jumping on the treadmill or cross trainer for 30 minutes can be an instant way to blow off tension by boosting levels of soothing brain chemicals like serotonin, dopamine, and norepinephrine. What’s fascinating, though, is that exercise may actually work on a cellular level to reverse the toll of stress on our ageing process. In a study conducted in 2011, researchers from the University of California found that stressed-out women who exercised vigorously for an average of 45 minutes over a three-day period had cells that showed significantly fewer signs of ageing compared to women who were stressed and not active.
4. Wrinkle Reduction
Working out also helps maintain healthy levels of the stress-related hormone cortisol. “Elevated cortisol levels are linked to increased sebum production, which means more acne breakouts.” Too much cortisol can also cause the collagen in the skin to break down, which can increase wrinkles and sagging. “Exercise actually supports the production of collagen. The boost in this protein helps to keep your skin firm, supple, and elastic.”
5. Sleep better
Exercising helps you sleep better by increasing your total sleep time. Sleeping is an essential component when it comes to looking better when you wake up. In deep sleep the body secretes a growth hormone that helps repair and rebuild body tissues, playing a big part in maintaining collagen matrix and promoting that glow of youthfulness that comes from a great night’s sleep.
6. Improves your posture
Working out helps strengthen all the muscles in your body, especially those that help support you — the ones in your back, core, buttocks, hamstrings, and chest. As these muscles become stronger it helps improve posture. And since, while working out, you are required to pay attention to your posture it makes you more aware of the way you stand, walk and sit — all in all, helping improve your posture.
8. Healthier Hair
Regular exercise improves blood flow to your scalp, keeping your hair stronger and healthier. Your hair follicles are nourished by the oxygen-rich blood flow that rushes antioxidants to the area, destroying free radicals before they can damage your hair. The improved blood flow helps keep your hair stronger and healthier. This blood, full of nutrients, stimulates the hair follicles and promotes growth. “Exercise is also a big stress reliever. Lower stress means your hair is less likely to be brittle and fall out.”
8. Combat spots
Don’t let dermatological conditions like acne, rosacea or psoriasis keep you cooped up on the couch. Raising a sweat actually helps flush cellular debris out of the system, correcting the hormonal imbalances that can cause adult acne. Of course, if you’re prone to spots and blemishes, experts encourage a few extra skincare steps to make sure your complexion gets more bang for its buck. “Make sure you keep gentle, fragrance-free cleansing wipes in your gym bag, drink plenty of water as you exercise to avoid dehydration and above all, never work out wearing makeup.” “If you’re an exercise junkie and also suffer from adult acne, try to incorporate some yoga into your routine to bring down your stress adrenal hormonal levels. This will help clear the skin because stress hormones and acne are very much related.”
9. More confident about the way you look
Exercising not only helps you feel better mentally but also helps you look good. The glowing skin, weight loss, and beautiful hair help you feel better and more confident about the way you look.
For the past 15 years, the biggest craze to hit the fitness industry came in the form of a workout program that emphasized interval training and Olympic weightlifting. It may not be for everyone, but CrossFit is certainly a great way to stay fit and get some variety for those who already have a solid aerobic and strength base. We must note, however, that it is always most important to listen to one’s own body and its limits.
CrossFit is a fast-paced, intense workout that can take less than 15 minutes a day because that quarter of an hour is going to be condensed, nonstop movement. It may only be three or four routines, such as burpees, a jog, and squats, but the idea is that you keep doing each one over and over through the set time. It’s a concentrated shot of exercise and it burns the system — in a good way.
The key to CrossFit is the intensity, but hidden in that fact is that you’re inherently pushing yourself to do the most you can through each exercise in the workout. Everyone wants results, but not everyone puts in the effort. In a regular gym, it’s easy to cheat reps here and there or sneak a longer break than necessary, but because of how the CrossFit workout is tailored, there’s no option other than to max yourself out.
In a span of 15 or 20 minutes, you’ll be asked to complete as many rounds of a specific circuit as you can. By the end of it, because of the aforementioned intensity and effort, you’ll have burned more calories than a regular workout.
Often times a gym is just a collection of random people focused on doing their own different exercises. At a CrossFit box, which is what they refer to as their gym, it’s community. You’re surrounded by a group of people – even strangers! – who encourage you and help you push your boundaries. Even the people who finish last get a round of high-fives for pushing themselves as hard as they can. Everyone has the same goal in mind: to get in the best shape possible.
The workouts are sometimes hard to describe because they are so multi-dimensional. When you’re doing CrossFit, you’re not just going to the gym to bulk up or to climb steps. This isn’t a basic circuit of weightlifting; it’s a program that mixes many different exercises that push all parts of your body to their limits. As they say, CrossFit’s specialty is not specializing. It’s constantly changing, which keeps your mind and body from getting bored.
All CrossFit classes are led by a coach to ensure proper form, provide modifications, encouragement, uphold standards, and occasionally give you a “no rep” when they see you not doing something properly or not giving your full effort. Your coach will become an inspiration, counselor, buddy, nutrition advisor and your biggest cheerleader.
Improved heart health
Your heart rate remains elevated throughout the entire workout, which increases your endurance. In fact, data from the study showed that participants’ heart rates were elevated to 90 percent of maximum heart rate, which was sustained throughout two CrossFit workouts. Fitness industry guidelines suggest an HRmax between 64 to 94 percent in order to improve cardio endurance. Scientists also found that individuals averaged 80 percent of VO2max, which is the maximum amount of oxygen a person can utilize during intense exercise. Industry guidelines suggest 40 to 85 percent of VO2max for improving cardio fitness and body composition.
Increased joint mobility
This is a result of the varied functional movements involved in a CrossFit workout – you’re not just doing simple bicep curls, but moving your limbs in all different directions. Also, by learning the proper ways to lift heavy things off the floor and hold them overhead, your risk of injury in your everyday life significantly decreases.
Overall improved health
CrossFit was created to focus on these major domains: stamina, strength, coordination, flexibility, power, speed, agility, balance, accuracy, endurance. This is achieved by promoting neurological and hormonal adaptations across all of the metabolic pathways in the body. The combination of the vast variety of movements leads to a complete transformation of your personal quality of life.
Being surrounded by people invested in fitness and health, it is hard to resist giving in to some new life style habits. Instead of meeting your friends for lunch/drinks/coffee, you’ll meet at the gym and THEN head out to socialize.
If getting active and staying healthy was easy, everyone would do it…but we don’t. We come home after a long day of sitting in a chair to de-stress by sitting in another chair, unable to summon the energy to take a walk or hit the gym. Sure, everyone says to “make time for what’s important to you,” but oversimplification doesn’t make the struggle easier. Let’s break down the mental walls keeping you from taking care of yourself.
Whether it’s time management, stress, a busy job, bustling family life, or something else, in this post we’re going to help you break down the barriers that may keep you from getting up and active. When you’ll read through, you’ll be in the mental position to take advantage of the great fitness resources we’ve put together.
No Excuses: Tear Down Those Mental Walls
First of all, if you’re struggling with a sedentary lifestyle, you’re not alone. Millions of us are just like you, and we all know we should get moving, but we stumble and fall back into old habits or never get the traction you need. This is completely normal, don’t think anything otherwise. Very few people spring out of bed one day and say “I’m going to change my behavior for the better for the rest of my life,” do it and never look back. In the real world, things are different. Here are some things to remember:
Don’t be too hard on yourself. We’re often our own biggest hurdle. “We’re simply too hard & expect too much from ourselves; we think it has to be much harder than it has to be and when we don’t live up to the expectations we’ve set for ourselves, it all begins to fall apart.” This is the cycle many of you know: you start something with good intentions, stumble, get frustrated, and give up. Be nice to yourself—stumbles and failures are going to happen, no one’s perfect.
Don’t get caught up in the “all or nothing” mindset. Exercise doesn’t have to be complicated. Doing something is better than doing nothing. “Don’t let optimal be the enemy of good enough.” “Sure, you could be doing more or could be doing better, but if in the long run that gets in the way of you doing anything at all then it’s no use to you. Do what you can do and do consistently then worry about optimizing later as you gain traction.” Remember, getting started is everything.
Understand how habits work. “Most people fail in fitness because they never enter a self-sustaining positive feedback loop. In fact, most people don’t even start. In order to be successful at fitness, it needs to be in the same category of the brain as sleeping, eating, and other daily activities.” If exercise worked the way it does in the movies—where a montage plays and after every workout, you look better and see results instantly, more people would stick to it. The key is to find a routine replacement that works for you, and that gets results for the energy you put into building it into your habits.
You’re not lazy, you’re just starting from zero. One discouraging thing you’ve probably thought (or heard) before is that you’re just lazy and will give up eventually, so why to bother. “To say that people don’t exercise because they are lazy is actually backward. Often times, people are actually lazy because they’re out of shape and don’t exercise!” It’s easy for someone in-shape to tell someone who’s having a tough time that they’re just lazy, but the truth is running a mile for a couch potato is far more difficult and requires more physical and mental will than it does for someone who does five every day. Recognize that, especially when you start down the slippery slope of comparing yourself—and your habits—to others.
Find your “Secret Sauce”. A lot of people will tell you to “just put the fork down,” or “just get up and do it,” which is easy when that person a: isn’t you, and b: is sitting behind a keyboard. Don’t listen to them: minimizing and oversimplifying the challenge doesn’t help, and while hearing what worked for others can help you figure out things to try, it’s almost never going to be exactly what works for you. Look for your own combination of tools, tips, techniques, and advice that will support you and your health and fitness goals. Accept advice, sure, but remember you’re in this for you—no one else, and you’re the only one who’ll know what really works.
Remember, health and wellness are extremely personal sciences. You’ll be assaulted on all sides by articles, scams, self-help books, poorly-reported scientific studies, internet commenters, and more who all claim they know what will work for you—and it usually boils down to what worked for them (which is great!) or what they’re willing to sell you (which is not so great.) Having an abundance of options isn’t a bad thing, but remember who you’re in this for.
Stay Motivated and Engaged to Stick With Your Plan
So what does work? Well, there’s more information and advice out there than you could ever possibly use, but the key is to figure out what you’ll stick with, so don’t be afraid to experiment! Just remember what we said: if you stumble or falter, that means you just need to try something new or start slower—not that there’s something wrong with you.
Whatever You Do, Make It Fun. Whatever you do, enjoy it. Choose something rewarding enough to make you feel good about doing it. If you’re having a good time, mistakes feel like learning experiences and challenges to be overcome, not throw-up-your-hands-and-give-up moments.
There is no doubt that just like everybody, you want to stay fit, slim and robust, right? But most of the times the complexity and monotony of the workouts we perform discourage us. If you really want to get better in terms of health and wellness, isn’t there a much exciting and dynamic option?
Think no more, because we have dance exercises in the form of Aerobics & Zumba! The dance routines and workouts available @curvesforher are both super-fun and effective! If you are looking for some cool ways to banish fat and boost metabolism, we’re here for you.
Zumba is a great fitness program that has some amazing and fun filled dance moves. You will find interval training, resistance training, and strength training. There will be slow and fast rhythms alternating throughout so that you can keep burning calories.
Zumba is not just for people who can dance. Anybody can practice it! The steps are simple yet heart pumping and fun. Not only will you enjoy the workout but also shed those extra kilos sooner than you can imagine!
Workouts that make you enjoy yourself always manage to convince you to come back and try them again. It will change your whole idea of working out and will be something you will look forward to. Now, isn’t that amazing?
With each passing day, your child learns and develops his physical and mental skills, and you as a parent would want to contribute your best to ensure that your child learns and adopts healthy habits from the very beginning.
Parental pearls of wisdom
As a parent, you pass more than genes down to your children. Kids pick up your habits too — both good and bad.
In fact, your baby learns a lot from you- and if you yourself stick to a healthy lifestyle, it won’t really be difficult when it comes to helping your baby learn.
As a responsible parent, taking care of your kids’ health and teaching them to follow healthy habits is very essential. This is the path to preventing infections and keeping various illnesses away.
We have compiled a few healthy tips to help kids stay healthy every day!
Habit 1: Wash Up!
Hand washing undoubtedly tops the list when it comes to getting your kid into a healthy habit- explain the importance of washing hands to your little kid, and also focus on the correct techniques – 20 seconds is a must for children.
Teach your kids to wash their hands with soap or hand wash liquid. Rinse well with water after using the bathroom and before eating food. The same must be followed after they come home from playing outdoors as it would help to prevent your kid from getting any kind of infection from other kids.
Habit 2: Make eating colorful
Eating foods of different colors isn’t just fun — it has health benefits too. Help your kids understand the nutritional value of including a rainbow of colorful foods in their regular diet.
That doesn’t mean that every meal needs to be multicolored. But you should make an effort to incorporate a range of fruits and vegetables of different hues into their diet. Let the colors range from red, blue, and orange, to yellow, green, and white.
Habit 3: Don’t skip breakfast
Instilling a routine of regular meal times in childhood can help make it more likely that your kids will continue this good habit when they’re older. Teach them that a healthy breakfast:
kick starts their brain and energy
helps keep them strong
keeps chronic diseases at bay
Harvard Medical School confirms that going without breakfast correlates with four times the likelihood of obesity. And the high fiber in many breakfast cereals can help reduce the risk of diabetes and heart disease. Watch the sugar content, though.
Habit 4: Pick enjoyable physical activities
Not every child loves sports. Some may dread gym class. But if they see you being active and find physical activities they enjoy, staying healthy and active becomes easy.
They may very likely carry their love of these activities into adulthood.
If your child hasn’t found their sports niche yet, encourage them to keep trying, and be active with them. Expose them to a range of physical activities like swimming, archery, or gymnastics. They’re bound to find something they enjoy.
Habit 5: Don’t be a couch potato
Get kids, and yourself, off the sofa and out the door. Kids who watch more than an hour or two of television a day are at greater risk for a number of health problems, including:
impaired performance at school
behavioral difficulties, including emotional and social problems and attention disorders
obesity or being overweight
irregular sleep, including trouble falling asleep and resisting bedtime
less time to play
Habit 6: Read every day
Developing strong reading skills is an essential component of your child’s success in school now, and at work later in life.
According to the Cleveland Clinic, reading helps build a child’s self-esteem, relationships with parents and others, and success in later life.
It’s recommended you make reading a part of your child’s playtime and bedtime routines.
The Cleveland Clinic also suggests that daily reading to children can begin as early as 6 months of age.
Choose books your kids like so that they view reading as a treat rather than a chore.
Habit 7: Drink water, not soda
You can keep the message simple. Water is healthy. Soft drinks are unhealthy.
Even if your kids don’t understand all of the reasons why too much sugar is bad for them, you can help them understand the basics.
For example, the sugar in soft drinks provides no nutrients. It also adds calories that can lead to weight problems. Water, on the other hand, is a vital resource that humans can’t live without.
Habit 8: Look at labels (food labels, not designer)
Your kids, especially pre-teens, and teens, may care about the labels on their clothes. Show them there’s another type of label that’s more important to their health: the food nutrition label.
Show kids how their favorite packaged foods contain labels with vital information about nutrition.
To avoid overwhelming them, focus on a few key parts of the label, such as the amount per serving of:
saturated fats and trans fats
grams of sugar
Habit 9: Enjoy a family dinner
With hectic family schedules, it’s hard to find time to sit down and enjoy a meal together. But it’s worth it to try.
Help your kids develop healthy self-esteem and a positive mindset by teaching them they are lovable, capable, and unique, no matter what challenges they encounter.
Habit 12: Make Your Kids Get Good Amount Of Sleep:
Kids within the ages from 5 to 12 require at least 10 or 11 hours of sleep at night to maintain their health.
Your children should go to sleep at the same time every day; regular sleep pattern can help them to be more attentive in classes, stay in a better mood during the day and build immunity. For small kids, having a story time or a favorite doll near them would help to sleep peacefully.
We hope after reading this article on good healthy habits for kids, you probably collected several ideas to inculcate habits in your kid. Following these simple tips may help your kid follow a healthy lifestyle right from his childhood.
Eating a well-balanced diet can help you get the calories and nutrients you need to fuel your daily activities, including regular exercise. When it comes to eating foods to fuel your exercise performance, it’s not as simple as choosing vegetables over doughnuts. You need to get the right types of food at the right times of the day.
There are many diet plans out there. But did you know that dieticians are virtually unanimous about one piece of advice? Here it is: Eat small meals — as many as six — throughout the day. Why? When you refuel every few hours, you avoid the boom and bust cycle that makes you feel depleted and can also lead to overeating. If you rely on caffeine and simple carbohydrates (bread, pasta, and sweets) to keep you going at various times of the day, you’re just fooling your body. Yes, carbs give you the quick fix, but they don’t provide long-lasting energy or feelings of satiety. Instead, stick with foods that take the edge off and prevent rebound hunger, ideally, meals that contain both complex carbohydrates—including whole grains, legumes, fruits, and vegetables—and lean protein.
Get Off To A Good Start
The research is unequivocal about breakfast. Your first meal of the day is an important one. Eating breakfast regularly has been linked to a lower risk of obesity, diabetes, and heart disease. Starting your day with a healthy meal can help replenish your blood sugar, which your body needs to power your muscles and brain.
Eating a healthy breakfast is especially important on days when exercise is on your agenda. Skipping breakfast can leave you feeling lightheaded or lethargic while you’re working out. Choosing the right kind of breakfast is crucial. Too many people rely on simple carbohydrates to start their day. But a plain white bagel or doughnut won’t keep you feeling full for longer. In comparison, a fiber- and protein-rich breakfast may fend off hunger pangs for longer and provide the energy you need to keep your exercise going.
Count On The Right Carbohydrates
Carbohydrates are your body’s main source of energy. According to the Study, about 45 to 65 percent of your total daily calories should come from carbohydrates. This is especially true if you exercise.
Choosing the right kind of carbohydrates is important. Too many people rely on the simple carbs found in sweets and processed foods. Instead, you should focus on eating the complex carbs found in whole grains, fruits, vegetables, and beans. Whole grains have more staying power than refined grains because you digest them more slowly. They can help you feel full for longer and fuel your body throughout the day. They can also help stabilize your blood sugar levels. Finally, these quality grains have the vitamins and minerals you need to keep your body running at its best.
Pack Protein Into Your Snacks And Meals
Protein is needed to help keep your body growing, maintained, and repaired. According to Reports red blood cells die after about 120 days. Protein is also essential for building and repairing muscles, helping you enjoy the benefits of your workout. It can be a source of energy when carbohydrates are in short supply, but it’s not a major source of fuel during exercise you’re well-fed.
Boost Your Fruit And Vegetable Intake
Fruits and vegetables are rich sources of natural fiber, vitamins, minerals, and other compounds that your body needs to function properly. They’re also low in calories and fat.
Aim to fill half your plate with fruits and veggies at every meal. Try to “eat the rainbow” by choosing fruits and veggies of different colors. This will help you enjoy the full range of vitamins, minerals, and antioxidants that the produce aisle has to offer. Every time you go to the grocery store, considering choosing a new fruit or vegetable to try. For snacks, keep dried fruits in your workout bag and raw veggies in the fridge.
Choose Healthy Fats
Unsaturated fats may help reduce inflammation, and they help provide calories. While fat is a primary fuel for aerobic exercise, we have plenty stored in the body to fuel even the longest workouts. However, getting healthy unsaturated fats helps to provide essential fatty acids and calories to keep you moving. Healthy options include:
oils, such as olive oil
Fuel Up Before Exercise
When it comes to fueling up before or after a workout, it’s important to achieve the right balance of carbs and protein. Pre-workout snacks that combine carbohydrates with protein can make you feel more energized than junk foods made from simple sugars and lots of fat.
Consider stocking your workout bag and refrigerator with some of these simple snacks:
Bananas are full of potassium and magnesium, which are important nutrients to get on a daily basis. Eating a banana can help replenish these minerals while providing natural sugars to fuel your workout. For added protein, enjoy your banana with a serving of peanut butter.
Berries, Grapes, And Oranges
These fruits are all full of vitamins and minerals, as well as water. They’re easy on your intestines, give you a quick boost of energy, and help you stay hydrated. Consider pairing them with a serving of yogurt for protein.
Nuts are a great source of heart-healthy fats and also provide protein and essential nutrients. They can give you a source of sustained energy for your workout. Pair them with fresh or dried fruit for a healthy dose of carbohydrates. However, test these options to see how they settle. High-fat foods can slow digestion, and they may make food sit in your stomach too long if your workout is coming up quickly.
Many grocery stores carry single-serving packets of peanut butter that don’t require refrigeration and can be easily stored in a gym bag. For a tasty protein-carbohydrate combo, you can swipe peanut butter on:
a slice of whole-grain bread
If you don’t like peanut butter, try almond butter, soy butter, or other protein-rich alternatives.
Don’t Cut Too Many Calories
If you’re trying to lose weight or tone your body, you may be tempted to cut a ton of calories from your meals. Cutting calories is a key part of weight loss, but it’s possible to go too far. Weight loss diets should never leave you feeling exhausted or ill. Those are signs that you’re not getting the calories you need for good health and fitness.
According to the Research, a diet containing 1,200 to 1,500 daily calories is suitable for most women who are trying to lose weight safely. A diet with 1,500 to 1,800 daily calories is appropriate for most men who are trying to shed excess pounds. If you’re very active or you don’t want to lose weight while getting fit, you may need to eat more calories. Talk to your doctor or a dietitian to learn how many calories you need to support your lifestyle and fitness goals.
Balance Is Key
As you settle into an active lifestyle, you’ll probably discover which foods give you the most energy and which have negative effects. The key is learning to listen to your body and balancing what feels right with what’s good for you. Follow these tips:
Aim to make breakfast a part of your routine.
Choose complex carbohydrates, lean protein sources, healthy fats, and a wide variety of fruits and veggies.
Stock your fridge and gym bag with healthy workout snacks.
The right balance of carbohydrates, protein, and other nutrients can help fuel your exercise routine.
A lot of cultures and religions have rigid rules around menstruation.
In India, those who perpetuate the taboo sometimes give it a positive spin, saying it’s a way to protect women. “The original idea may have been to give women a break because they used to do a lot of strenuous manual work.”
Periods still a taboo in Indian society: TISS study
Menstruation taboos still have firm roots in Indian society was revealed in a study by the Tata Institute of Social Sciences (TISS).
Eight of ten Indian girls are not allowed to enter religious shrines when they are on their period; six of ten girls said they are not allowed to touch food in the kitchen, and 3 of 10 are asked to sleep in a separate room.
The study used data about 97,070 girls collected by 138 earlier studies on menstrual practices in India, between the years 2000 and 2015.
“There is a mindset that women are impure especially during her periods. The most disturbing thing is women themselves believe that.”
Such taboos about menstruation present in many societies impact on girls’ and women’s emotional state, mentality and lifestyle and most importantly, health.
Young girls often grow up with limited knowledge of menstruation because their mothers and other women shy away from discussing the issues with them.
But these days, more and more people are starting to question such superstitions.
We get it. Details of blood can make everyone a little shy, so we thought it might be helpful to try to clear a few things up about menstruation.
Remember when we got the infamous talk about sex, hair, odor, and other bodily changes that signaled puberty is coming? I was in middle school when the conversation turned to ladies and their menstrual cycles. Somehow one of the boys in our group thought that women were always on their periods. As in, we bled forever. Yeah, no.
Here are eight myths people need to get straight — as in, forget.
Myth #1: We’re always on ‘that time of the month’
First of all, it’s important to understand that a woman’s menstrual cycle is not the same as her period. The actual time that a woman bleeds is known as menstruation, but her menstrual cycle is the entire time from one period starting to the next.
Although it’s widely circulated that a woman’s menstrual cycle is 28 days long, that’s only an average number. Some women’s cycles are much longer, from 29 to 35 days, and others can be shorter. Situations like travel, weight fluctuation, emotions, and medication can all affect when a woman’s period occurs, too.
So, comments about how women are “always on their time of the month” aren’t appreciated.
Every period is like every woman — unique to the individual.
Myth #2: The pain of a period is ‘just like’ anything you’ve experienced
The pain we get during a period is real. We’re not talking about headaches or bumping into sharp corners. Some of us have to take off work and curl up in bed, hoping the pinching cramps will subside because it’s that bad.
This condition even has a medical name: dysmenorrhea. In fact, around 20 percent of women have dysmenorrhea that’s severe enough to interfere with the activities of daily living. It affects our ability to concentrate, makes us more anxious, can make us downright unpleasant, and it’s also not anything you’ve experienced before.
Myth #3: It’s okay to dismiss our feelings when we’re on our period
There’s a very real physical change in a woman’s body during this time. In the days leading up to a woman’s period beginning — when she’s “PMSing” — her levels of estrogen plummet, while her levels of progesterone take a sharp increase.
Estrogen is linked to serotonin, the “happy hormone,” and progesterone is linked to the part of the brain that causes fear, anxiety, and depression.
Speaking of hormones, women have been accused of being “hormonal” for a long time. Men have even created a fake disease (hysteria) to explain female behavior, but news flash: Everyone has hormones, and nobody likes them to be messed with. Even men.
Just take a look at this study on male contraception, which was discontinued because participants couldn’t handle contraception’s side effects of acne, injection pain, and emotional disorders … which are also side effects women accept as a package to birth control, even if it negatively affects our overall well-being.
Myth #5: Period blood is dirty blood
Period blood isn’t rejected body fluids or the body’s way of flushing out toxins. Think of it as evolved vaginal secretion — there’s a little bit of blood, uterine tissue, mucous lining, and bacteria. But it doesn’t change whether or not we can have sex, nor does it mean conditions are less than ideal down there.
This kind of monthly blood is very different from the blood that runs in veins. In fact, it’s less blood. Period blood has fewer blood cells than ordinary blood.
Myth #6: Only women get periods
Not every woman gets her period and not every female who gets a period considers themselves a woman. Transgender men may still get their periods, just as transgender women might not have periods.
Menstruation isn’t always just a “woman’s” issue. It’s a human issue.
Myth # 7: Periods are a personal issue
Periods are a humanitarian crisis. In 2014, the United Nations declared that menstrual hygiene was a public health issue. Many people don’t have access to the proper hygiene, resources, and support they need for their periods. In India, 1 in 4 girls misses school because of their periods, which can drastically affect their education and future.
Myth #8: Periods are shameful
If we stop thinking that periods are gross, shameful, and dirty, then perhaps it wouldn’t be a humanitarian crisis. But the truth is that we have a long history of embarrassment to overcome. It’s so ingrained in our behavior that being put on blast for having our period doesn’t help.
We shouldn’t have to feel like we need to whisper about needing a tampon or hide a tampon up our sleeve. Periods aren’t anything out of the ordinary, and neither is talking about them.
Let’s do our part to change this cycle and ditch the stigma. After all, periods and the balance of hormones are what help us stay young!