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This June, we’re sharing insights from clinicians across Dignity Health Medical Groups on topics that are crucial to men’s health. Next, is Rudy Idrogo, an LMFT with Dignity Health Mercy Medical Group Behavioral Health.
Rudy discusses what men should know about their own mental health and what they can do to care for their mental well-being.
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This June, we’re sharing insights from clinicians across our Dignity Health Medical Groups on topics that are crucial to men’s health. Next, we’ll hear from Sumesh Jain, MD, a cardiologist with Dignity Health Medical Group — Merced.
Heart disease is the leading cause of death of men in the United States. The good news is that heart disease can be prevented. Below, Dr. Jain offers insight to better understand heart disease and how to reduce one’s risk.Continue reading
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This June, we’re sharing insights from clinicians across our Dignity Health Medical Groups on topics that are crucial to men’s health. Earlier this month we heard from clinicians specializing in cardiology, behavioral health and urology about important reminders for men in each of their respective areas.
Studies show that men tend to visit doctors less than women. Routine checkups are key to finding problems before they turn into major health issues. We caught up with Joshua Ostrue, DO, a Family Medicine physician with Dignity Health Woodland Clinic about other important health considerations and screenings men should be aware of.Continue reading
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Contributed by: Anjali Dharra
As we all know, the Rose is a symbol of love, care, and concern. But do you know this amazing flower means much more than just love and care?
September 22, 2022, is commemorated to give attention to the welfare of cancer patients all over the world by giving roses to cancer sufferers in order to spread positivity and hope to recover from this deadly disease.
It is a day that aims at bringing happiness and hope to cancer patients and serves as a reminder that they would conquer cancer with willpower and optimism.
In honour of Canadian 12-year-old Melinda Rose, who was diagnosed with a rare form of blood cancer called Askin’s tumour, Rose Day is honoured. She lived six months longer than the doctors had anticipated she would.
They thought she wouldn’t make it for more than a few weeks. During that time, she wrote letters, poems, and emails that were beneficial in lifting the spirits of other cancer patients and those who cared for them.
Because of her, more people were aware of the horrible effects cancer has on people’s lives, which helped to raise awareness as she rose to fame and became a national hero at the time. When she eventually died away, she became a symbol of hope for all cancer patients across the world.
A long-standing custom has been to provide flowers, such as roses, to cancer patients as a means to pray for them and to greet them.
When Melinda Rose died, her supporters also gave her roses as a memorial. Since then, commemorating this day in Melinda Rose’s honour has taken on a symbolic meaning.
Cancer awareness is crucial for both preventing it and supporting cancer patients. Awareness campaigns on World Rose Day also educate the general public about the significance of being cancer-aware.
On World Rose Day, people from all around the world make handmade roses, cards, and presents to give to cancer patients as solace. Now is the moment to develop self-awareness so that you can live a happy, healthy lifestyle.
As there is a saying by Lucius Annaeus Seneca ‘The wish for healing has always been half of the health’, let’s take a pledge on this day to support and remind cancer patients that they are not alone in this battle.
Until next time, let’s share a Rose!
The World Rose Day 2022: Welfare of Cancer Patients’ theme is yet to be decided. In 2020, this day was marked by ‘Changing the Way We Look at Cancer.’
Certainly, cancer is the most unpredictable disease and not possible to cure if diagnosed too late in the day, however, it can be prevented by taking necessary safety measures, on-time treatment, and adopting some healthy diet and lifestyle changes.
Given below is a comprehensive guide that outlines a few of the to-do things that can keep being helpful in preventing cancer and other lifestyle diseases.
Well, healthy eating is a perfect solution to all health problems. It is always said that ‘we are what we eat’. Our eating habits define who we are, how we look, and how our body responds to foreign particles. One should make sure they have greater control over their nutrition if they want to avoid any diseases.
Regular exercise is another answer to everything. Your immunity improves with exercise. The body is able to combat infections that would otherwise turn into cancer. So, indulge yourself in physical exercise for a better immune system and an active mind and body.
Cosmetics definitely make you look good, but they may harm you more than do any good in the longer run. Cosmetics contain many dangerous chemicals that when used can be absorbed by the skin and can enter the bloodstream.
So it’s better to restrict the use of cosmetics and makeup products as they possess chemicals and preservatives that may have a harmful effect on your health.
If you are aware that a member of your immediate family has previously battled a chronic illness such as cancer, you should exercise additional caution or necessary prophylactic measures.
It is therefore advisable to go for a genetic test to predict any predispositions of a medical condition that may have been passed on to you by your parents.
These two vices are mostly to blame for the terminal diseases that plague humanity. They are the root cause of many chronic illnesses related to the heart, kidneys, liver, blood, brain, and gastrointestinal tract, to name a few.
On this World Rose Day, taking care of the welfare of those who are dealing with cancer shouldn’t entail scaring, in fact, motivating them more than is necessary.
Today on World Rose Day let’s pledge to live, laugh with them, and love those who are in pain without undermining their self-confidence. Support them in every possible way and remind them that they can beat this life-threatening illness just by following the above-mentioned routine habits that may extend their life span.
People who have been impacted by cancer can find solace, and hope, from the friends and family members around them if only those friends and family members can dispel misconceptions and the stigma associated with the disease.
To share a rose is a kind gesture because roses are a symbol of tenderness and care. Let’s show cancer sufferers our concern. If you have anyone near you suffering from cancer or any other deadly disease, love them, care for them, and improve their self-esteem in whatever way feasible to you.
In addition to all, it is always better to opt for routine health screening tests or genetic testing to know about your health conditions in advance.
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Contributed by: Rachna Arya
Cantaloupe is not only an extremely refreshing snack for the summer but also a great fruit to provide a range of antioxidants, phytonutrients and electrolytes that are shown to have multiple health benefits. The nutrients found in cantaloupe nutrition can be spotted in its deep, orange colour.
Various nutrients that are found in abundance in cantaloupe include:
In addition, cantaloupe nutrition contains some manganese, pantothenic acid, choline, and betaine selenium.
Cantaloupe is a delicious summer fruit that supplies many health benefits, including-
Cantaloupe is known to support your eye health. The fruits contain Vitamins A and C, zeaxanthin and carotenoids that help to naturally filter out harmful blue light rays, and reduce the risk of cataracts and macular degeneration.
With its high water and electrolyte contents, cantaloupe is a great pick to maintain adequate fluid and electrolyte levels in the body.
Being a strong source of fibre, B vitamins and electrolytes, and having a low glycemic score of four, this fruit is a good option for people with diabetes.
Cantaloupes are 90% water, which makes it almost as juicy as a watermelon. The high amount of liquid content helps to prevent dehydration during the summer and replenish lost fluids.
Cantaloupes are loaded with potassium. Studies have shown that eating cantaloupe has been shown to help relax blood vessels and lower blood pressure.
The fibre and water in cantaloupe can aid digestion and can help relieve uncomfortable symptoms of bad digestion, including bloating and constipation. A high level of dietary fibre is important in order to promote bowel movements and digestive health.
Cantaloupe is loaded with compounds called phytonutrients that help boost the action of the immune system against many diseases. The high amounts of vitamin C, Carotenoids (Beta-carotene and Lycopene) present in this fruit have a reputation for boosting the immune system
Cantaloupes are excellent for pregnant women and developing baby as it is loaded with folate. Folate is one of the most essential nutrients for fetal development. Adding cantaloupe to the weekly menu of the expecting mother can prevent neural tube defects in babies. It is also useful on the grounds that they have a decent measure of anticoagulants, that keep the blood from clotting. and maintains the overall health of the mother and the baby.
Studies have shown that the antioxidants in cantaloupe can help to fight inflammation and reduce oxidative stress to reduce your risk of cancer. Cantaloupes are highly rich in folate, which is very useful to prevent various types of cancer. However, further research is required to validate the anticancer potential of cantaloupe.
The vitamin A in cantaloupe nourishes the skin, protects the skin from harmful toxins, and prevents fine lines and wrinkles. The abundant natural folic acid or folate in cantaloupe helps to facilitate the regeneration of cells and impart healthy, radiant, and glowing skin. Some studies even point out that the beta-carotene in cantaloupe can possibly be able to decrease the effects of sunburn.
Many heart-related problems start out with chronic, unwanted inflammation and chronic oxidative stress. Numerous studies have linked higher consumption of cantaloupe with a decreased risk of developing cardiovascular diseases like heart attack and stroke.
Cantaloupe is an incredibly refreshing and healthful fruit that is at its best in the summer. It contains a range of minerals, vitamins, and antioxidants that can be beneficial as part of a varied diet.
Also, it is advised to have frequent preventive health check-ups to keep an eye on overall health, especially your cholesterol levels.
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Contributed by: Rachna Arya
They are naturally occurring chemicals that fight a process in your cells known as oxidative stress, and this is thought to boost overall health. The main source is plant-based foods, including fruits and vegetables. However, they can also be found in man-made substances, such as dietary supplements.
Examples of antioxidants include:
Plant nutrients and chemicals like phenols, polyphenols, flavonoids, and phytoestrogens are also antioxidants. Each antioxidant has unique properties and serves a different function. So, it is a misconception that antioxidants are interchangeable with another. This is why it is necessary to have a range of different foods.
Prospective studies have shown that higher intakes of antioxidant-rich foods contribute effectively to a lowered risk of chronic oxidative stress-related diseases such as cardiovascular diseases, cancer, and deaths from all causes. At the same time, abundant evidence suggests that eating fruits, vegetables, and whole grains provides protection against many scourges of ageing.
In this article, we will look at some nutrients with antioxidant activity and the foods in which they are found:
It is an important dietary compound that has been linked with various health benefits. It is an antioxidant that belongs to a group of coloured pigments called carotenoids. The human body converts beta carotene into vitamin A, which is needed for good vision and eye health, a strong immune system, and for healthy skin and mucous membranes.
Brightly coloured fruits and vegetables, such as carrots, squash, spinach, lettuce, tomatoes, sweet potatoes, broccoli, and other green vegetables.
This fat-soluble antioxidant fights off free radicals that attack fats in your cell walls. Consumption of foods rich in vitamin E has been associated with better cardiovascular health. This nutrient also plays an important role in vision, reproduction, and the health of your blood, brain and skin.
Whole grains, vegetable oils, Beet greens, collard greens, spinach, peanut butter, red bell pepper, and green leafy vegetables.
Also known as ascorbic acid, this powerful antioxidant can neutralize harmful free radicals. Since it is water soluble (the body does not store it), it is important to consume food that contains it, every day. Vitamin C is necessary for cardiovascular health, wound healing and prevention of cancers of the stomach, lung, and digestive system.
Green vegetables, tomatoes, strawberries, potatoes, green peas and citrus fruits like oranges and grapefruits, spinach and other green, leafy vegetables
Found in soil and water, this antioxidant helps lower oxidative stress in the body, which reduces inflammation and enhances immunity. Various studies have demonstrated that increased blood levels of selenium are associated with enhanced immune response. Research suggests it can help to reduce the production of oxidised LDL and, therefore, the incidence of heart diseases as well as protect against cancer, especially of the lung, colon, and prostate.
Brazilian nuts, grains, garlic, eggs, soybeans, seafood, red meat, and liver.
Omega-3s are very powerful antioxidants that help remove toxins from the body and protect the cells and tissues from oxidative stress, allowing them to function optimally. Both essential omega-6 and omega-3 fatty acids are beneficial in the prevention or treatment of several cardiovascular, neurological, dermatological, and psychiatric disorders.
Flaxseeds, salmon, tuna, sardines, walnut, vegetable oils, nuts, poultry
Vegetables and fruits with rich, vibrant colours often contain the most antioxidants. In general, the more intense the colour of the fruit or vegetable, the more antioxidants it has. There is no set recommended daily allowance for antioxidants, but it’s true that if you eat more of them, you’re less likely to get any number of diseases.
However, it is worth remembering that, while studies link the consumption of fruits and vegetables with better overall health, consuming added antioxidants, especially in processed foods, may not provide significant benefits.
Additionally, it is important to consult health before you consider taking antioxidant supplements.
However, there might be chances that you are allergic to any of the ingredients or might have an undiagnosed medical condition that can be aggravated by any of the ingredients.
‘In such a situation, you can also opt for genetic testing, which is a cutting-edge predictive health tool to ascertain your predisposition towards certain foods; that can have a positive or negative impact, depending from person to person.
Furthermore, you should also undergo preventive health checkups. These health checks give a complete report about your health, allowing you to take necessary precautionary measures to improve your well-being and keep a host of ailments at bay.
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Contributed by Harleen kaur
Once more, it’s that time of year when we rejoice and celebrate a nine-day festival worshipping Maa Durga that starts on the 26th of September with complete joy and enthusiasm. People who are thinking about keeping a fast have already begun making preparations, from assembling the puja samagri to purchasing food items that are appropriate for the vrat to eat throughout the fasting days.
On the auspicious first day of the Navratris, people rise early, take a bath, and offer prayers to the Goddess. Welcoming Goddess Durga to take shelter in their homes, with love and joy.
However, if you are fasting, you should keep some important things in mind which we will read about in this blog. At the outset, it’s important to drink enough water and eat nutritious fasting meals to keep yourself healthy and energetic. Detoxification can also happen when fasting, but only if it’s done healthfully.
Navratri, which marks the start of winter, occurs more often between September to October months. As these months are the heralds of winter, your immune system is likely to be weakened during this time, making you more vulnerable to illnesses.
So, here we are helping you with some must-to-do tips to keep in mind while having fun during the festivities.
Keep yourself hydrated
Whether one is fasting or not, hydration must be tracked at all times. A healthy body needs adequate water to function properly. Hydrating beverages like coconut water, milk, and fruit juices help take care of your nutrition. However some of these beverages may be restricted during fasting, so you are urged to exercise an informed choice.
Furthermore, buttermilk, green tea, and lemon water can be options you can opt for. It is advised to avoid beverages like coffee and tea that might dehydrate you while fasting and affect your digestive system.
Sleep well
Getting enough sleep is important because fasting can be physically draining for your body. Additionally, adequately sleep will help you to avoid headaches and dizziness.
It’s recommended to get 7 to 8 hours of sleep. Try to completely detox your body, relax and engage your mind in some mindful meditation.
Eat fruits
During these periods of fasting, you are allowed to consume all fruits including dry fruits. Therefore, this is the best time to eat seasonal fruits like bananas, papaya, muskmelon, and apples which can also give you a lot of energy. Additionally, you can prepare a fruit salad or can have a bowl of yoghurt with some fruits.
Avoid oily food
When you are fasting, it may be tempting to consume fried fasting foods, but it is best to avoid them because they can make you feel tired and bloated while consuming more fruits and nuts will keep you active and agile the whole day.
Festivals are exciting and enjoyable. You can interact with friends, meet new people, go to musical performances, and generally have a great time. Maintaining your health and well-being throughout all the chaos might be a little challenging.
Be kind to yourself because fasting is an important part of the Navratri festival. Surround yourself with positive vibes and energy that will help you enjoy the festival to the fullest.
Eating well, staying hydrated, practising daily meditation, and indulging in happy activities can prove to be a few of the good habits you can adopt during this Navratri.
Go ahead and make your Navratri healthier this year!
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Contributed by: Anjali Dharra
Any medical condition is an emergency that can cause severe complications and if not treated on time, might even prove fatal. In most cases, the urgent medical intervention of any health issue depends on a person’s genetic background or lifestyle adaptations. Fortunately, the importance of genes has taken a leap in recent years.
Nowadays, genetic testing is used as a general screening tool and is performed for a variety of purposes, such as identifying carriers, and predispositions to any diseases in presymptomatic individuals, and identifying changes in lifestyle patterns that can lead to chronic complications or detecting a diagnosis.
With the technological advancements in the medical field, the latest medical concept called pre-emptive medicine is used to predict the onset and progression of a disease. With timely therapeutic medications, the disease can be treated at an early stage before the symptoms appear.
This therapeutic medicine approach and genetic testing together hold the certainty to identify individual traits, causes and risk factors of a disease. This predictive identification of latent disorders as well as lifestyle-related diseases might lead to personalized diagnosing of the medical condition more carefully using high-quality medical interventions and hence, aid in decreasing the occurrence or possibility of that particular predisposition.
Not only does genetic testing help in the prediction of disease, but it will also yield optimistic health outcomes to contribute to medical emergency interventions in a more beneficial way in the near future. This article aims to assess the benefits of genetic testing when it comes to preventive healthcare, as well as its impact on the rapidly evolving healthcare ecosystem.
Genetic testing or DNA testing is a medical test that checks for personalized examination of DNA and genes based on genome profile. This screening involves testing of alleles, genotypes, karyotypes, or full genome systems to find any lifestyle changes or any predisposed medical condition such as diabetes, high BP, blood sugar level fluctuations, vitamin deficiencies, cardiac and digestive problems, as well as stress and weight-related disorders.
It works by understanding the patient’s medical history as well as his or her family’s genetic background. Moreover, the genetic testing test identifies a person’s genetic markers to predict the onset and progression of any disease.
To confirm a particular disease, genetic testing detects cells or tissues within the DNA to look for any mutations in:
Segments of DNA that carry information and provide the physical appearance of a living organism.
Large and complex molecules that are responsible for the structure, function, and regulation of the tissues and organs within the body.
A combination of DNA and proteins that carry hereditary information.
Currently, over 1,500 predisposed diseases can be diagnosed or predicted using genetic testing, and hence, it is being rapidly recognised as an integral part of risk assessment. In some cases, it might be necessary for individuals to cope with some manageable lifestyle factors such as diet, physical activity, smoking, and alcohol consumption, to name a few. In addition to this, genetic testing is often recommended for people who are opting for certain prophylactic treatments, medical screenings, and/or planning to extend their families.
Genetic testing is a predictive gene testing technique in clinical settings. This test also includes genome sequencing, which is done at a point where genetic testing doesn’t lead to a diagnosis but a genetic disorder is suspected in an individual.
As mentioned above, genetic testing can be performed to diagnose or predict several diseases, illnesses, and medical conditions related to lifestyle management, such as:
As genetic testing is helpful in predicting several hereditary diseases and disorders, there is no single test that can detect illnesses at a time. In fact, genetic testing is categorised into some types depending upon the family and current medical history as well as for what condition you are opting to test. These genetic testing types include:
Single gene testing
As the name implies, it only detects changes in a single gene to confirm a specific disorder or illness. This test is recommended by a doctor when the family genetic mutation is known.
Panel genetic testing
This type looks for changes in multiple genes in one set. A doctor suggests panel testing to diagnose a number of medical concerns, including cancer.
Genome/Large-scale genetic testing
This test is further segregated into 2 types; exome sequencing and genome sequencing.
Exome sequencing: This test looks for all the genes in the DNA or genes that are particularly responsible for some medical conditions.
Genome sequencing: A test that diagnoses the complete DNA structure of an individual or a detailed genome test to detect any mutation in the body.
Chromosome testing
A test that looks for mutations in the chromosomal structure of an individual. These tests are karyotypes and chromosomal microarrays.
Gene expression
In the human body, genes are expressed at different levels. This level between healthy and diseased cells is detected with the help of a gene expression test. This test could also be essential for diagnosing changes in cancerous gene expression.
The human body has several controllable and uncontrollable factors that affect gene expression. Gender, family history, and age are some of the uncontrollable risk factors, whilst diet, exercise, smoking, and exposure to chemicals are factors that can be controlled. All these controllable and uncontrollable factors are counted among multifactorial inheritances and make a person susceptible to several genetic disorders, such as autoimmune diseases, cancer, mental health, anxiety, and depression.
Collecting a blood sample is the easiest and fastest way to diagnose any predispositions to diseases. The collected sample is sent to the laboratory and processed with one of the genetic testing types as per the selected or recommended gene test by a doctor.
Apart from blood, the DNA sample can be extracted via cheek swabs, hair, saliva, skin, tissues from the placenta, and amniotic fluid, to name a few.
The genetic test shows any mutations in DNA or genes and can result in three major risk scores either positive (high), negative (low), or uncertain (moderate) results.
If a person is diagnosed with positive genetic testing, it means a genetic change is found which causes the disease. However, a high-risk score doesn’t always mean that he/she develops a disease.
An uncertain genetic test is one where there is not enough information about the genetic mutation or it is hard to determine whether the disease is acute or chronic. However, this moderate risk score can be altered into high or low risks by certain changes in lifestyle adaptations either in a bad or good way respectively.
If a person is diagnosed with negative genetic testing, a low-risk score won’t guarantee the individual that he/she has no disorder. A low-risk score might be because of a wrong test or because there is no genetic cause for an individual’s disease.
A true negative genetic test will be when the genetic mutation is known but the person has not inherited the same disease.
Genetic testing plays a vital role in the predictive healthcare system and helps healthcare professionals determine presymptomatic diseases with high accuracy by examining the DNA or genes.
In addition to diagnosing predisposed disorders, genetic testing has many more advantages than that. These are:
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Contributed by: Anjali Dharra
In this contemporary era, every individual knows and thinks that doing exercise is one of the quintessential things to stay healthy. But how often do you really need to head to kickboxing classes, hit the gym, roll out a yoga mat, or get a home workout?
There might be the possibility that your son works out three times a week, while your brother plays tennis every weekend. Your wife goes on daily walks, and your daughter practices dancing and yoga. And, you occasionally go cycling, finally taking fitness seriously.
Now is the time you need to put your good intentions into action and for that, you need to set a fitness goal while being concerned about how often you should work out and how much exercise is enough. for achieving the fitness goals that make you healthy and active if performed in appropriate way and duration.
Because you are the only one who knows and can decide how much physical activity is the best for your body.
Are you one of the 80% of Indians who have joined a gym or committed to an exercise program several times and backed out after a few weeks because you didn’t have an idea which exercise is good for you? If yes, you are not the only one.
There are a large number of people who indulge themselves in mild to intense physical activities without getting doctors’ or fitness experts’ advice.
So here’s your guide to everything you wanted about how much exercise is actually good for you that gives you some health benefits and where to draw the line.
There are five main reasons people opt to work out: work, health, recreation, competition, or appearance.
Your requirement for exercise will vary depending on your motivation, where you are beginning from, and how quickly you want to reach your fitness objectives.
Your personal preferences, schedule, and the equipment you have access to, all influence the kind of exercise you choose to do.
No matter what your goals are, here we are helping you with how frequently you should work out and how to develop the best fitness routine.
So read on and pay attention to the below-mentioned routine exercises.
Walking is a great way to improve or maintain your overall health and well-being. If your goals are weight management, good mental health, quality sleep, happiness, healthy digestion, and extending life span, walking is a must.
You will be glad to know that a brisk walk means 100 steps per minute and it can bolster your cardiovascular fitness, and reduce your chances of developing diabetes, arthritis, cancer, and depression, to name a few.
Moreover, walking strengthens your bones, lessens your excess body fat, boosts muscle endurance, and improves your immunity.
It is recommended to walk briskly for at least half an hour a day regularly. And it is not recommended to exceed the time without consulting your physician.
Cycling is an official sports activity that helps your body in staying healthy and active in several ways. If you want to boost the strength in your legs, stamina, muscle endurance, joint health, and immunity, look no further than cycling.
30 minutes of pedal cycling is optimal to achieve your fitness goals. Cycling is also a good option for people who have sore hips, back, and knees.
It has been observed in some studies of older cyclists that cycling keeps muscles and immunity youthful for years.
Do this energetic and exciting activity within limits as suggested by health experts for effective results.
Running itself is a rigorous exercise so it is often recommended for a shorter period of time. If you want to make your heart healthier, have a good metabolism, have stronger bones, have an active brain and mood, and have optimal body weight, running is the best.
15 minutes or as little as 5 minutes of running is adequate for attaining your fitness goals. For continuous inspiration, you can download some running apps on your phone which can ease you into running.
So, grab a good pair of running shoes and start today only but remember to do it in moderation and exceed your limits to avoid any complications in the future.
In recent times, a group of physical, mental, and spiritual practices have taken a leap over other physical exercises in this modern world such as Yoga and Pilates.
30 minutes of daily yoga can help in achieving your health goals such as body balance, amplifying lower body flexibility, calmness, strength, and reducing back pain, to name a few.
Choose from the simplest yoga asanas to moderate ones to allow your body to slowly adapt to the more intense asanas as time passes.
Swimming is another sporting activity that requires the full energy of the body. Many women prefer swimming to running because swimming buoys the body, relieving pressure on joints.
It’s difficult to become overheated in water, even after vigorous exercise. Swimming is also good for decreasing blood pressure, soothing the mind, increasing your appetite, and building back, core, and shoulder strength.
20 to 30 minutes of swimming is sufficient for an individual looking for the above-mentioned fitness goals. It is highly advisable to promise yourself to do swimming at least three times a week for effective and efficient results.
Weight loss, nowadays, is a very common goal for many individuals. You can get a healthy weight by selecting moderate exercises for health but for effective and better results, one must spend at least an hour on moderate exercises.
This might sound like a lot but remember people are spending hours doing this and sometimes may lead to major setbacks as they are not aware of how much exercise is good for their bodies.
Excess fat is something you can’t selectively shed from your thighs, belly, and butt. Don’t look for instant results, in fact, indulge yourself in slight to moderate physical activities as well as choose a healthy diet plan.
Note: Try to cut down on the calories you take and burn your calories with interesting exercises without hampering your body, health, and desires.
Fortunately, for every individual trying to improve their overall health and well-being, a little bit of moderate exercise goes a long way. It boosts your mind and mood, lowers your stress levels, staves off illnesses, and as a result, contributes to an overall sense of well-being.
Walking, running, swimming, cycling, yoga, and weight training are some of the commonly known exercises often suggested by health experts, gym trainers, doctors, as well as dieticians.
Because these are the basic physical activities that people do most often but they don’t know in what way they should do them and for how long.
Doing exercises for hours is not that effective, but doing it appropriately and at an optimal time can change your way of thinking and living.
So think twice before you start or indulge in an exercise form. Know about your body’s strength and capacities. Start with mini to moderate exercises and live a healthy lifestyle.
To know about the real worth of your body, you can go to pre & post exercises health screening tests to keep track of your body vitals and any alterations in the same after post exercises.
Furthermore, you are also eligible to predict your medical conditions in advance with the one and only genetic testing method.
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Most of us know that exercise is good for our health. But if you’re new to physical activity or you’re picking it up again after a period away, the idea of exercising can be intimidating.
Experts believe that the best exercise for your health is the kind that you’ll do regularly. And studies have shown that enjoyment is a major factor in sticking with any type of physical activity. When you discover ways of moving your body that bring you joy, physical activity becomes a treat, rather than a chore.
Exercise is something that almost everyone can do. Its benefits can be felt right away, and you don’t have to train for anything major to reap the rewards – small, consistent sweat sessions are enough to stay healthy.
Below, we’ll explore the best exercises for your health and how you can start working out.
According to the Centers for Disease Control and Prevention (CDC), adults should aim for 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity every week.
During moderate-intensity aerobic activity, you should feel out of breath, but still be able to hold a conversation. Dancing, treading water, canoeing and yoga are great examples of moderate-intensity aerobic activities.
In vigorous-intensity aerobic activity, you will be too winded to speak more than a few words at a time. Jogging at a fast pace, biking uphill, jumping rope and cross-country skiing are great examples of vigorous-intensity aerobic activities.
The CDC also recommends that adults include activities that strengthen muscles, like weightlifting, on two or more days of the week.
While all this may seem like a lot, how you spread your exercise time throughout the week is up to you. You could work out for 30 minutes five times a week, fit in hour-long workouts three times a week, or do fast-paced HIIT (high-intensity interval training) workouts for 15 minutes five times a week. You can decide what works best for you.
If you’re new to exercising, you may want to try several different kinds of physical activity to discover what you like. Remember, don’t only focus on what kind of movement you can do, but also ask yourself what kind of movement you enjoy doing. When you enjoy an activity, you’re more likely to keep doing it.
And you can like more than one type of exercise. In fact, it’s better to vary your exercise routine with more than one kind of physical activity so you can work different muscle groups in different ways.
Cardio, also called aerobic exercise, is any form of movement that gets your heart rate up, your blood pumping and your lungs working. It activates and strengthens your cardiovascular system, but also improves the health of your whole body and mind. Cardio can lower stress, improve sleep and flood your brain with those feel-good endorphins. It’s also an excellent tool when it comes to weight loss.
Cardio can be the most easily accessible form of exercise – and the simplest. A brisk walk or yard work can count as cardio, as long as you start to get hot, sweaty and out of breath. While the classic image of cardio is someone huffing and puffing on a jog, there are so many activities to choose from when it comes to cardio:
Strength training is a great way to build muscle and lose fat. This type of exercise involves subjecting your muscles to some form of resistance through lifting and moving heavy objects or straining against gravity. There are so many forms of strength training based on equipment and how much weight you are lifting.
A comprehensive strength training routine can include a combination of all three types of weight-related exercise.
Stretching increases and maintains your flexibility, or your body’s ability to move in different ways without injury. Stretching regularly can help you perform better physically, use your full range of motion and avoid injuries. The best time to stretch is after a workout, when your muscles are warmed up from movement, but you can still benefit from stretching at any time.
If you experience pain when stretching, talk to your doctor or a physical therapist. They can suggest stretches that won’t hurt and will help you increase flexibility slowly.
Keeping your balance is an essential skill in multiple sports and daily activities, and it only gets more important as you get older. Working on your balance now can help you prevent falls later in life and avoid the injuries that often come with them.
Finding the exercise that works best for you and your lifestyle can seem overwhelming, but you don’t need to stick to just one. Everybody needs a few different types of workouts to get all the mind and body benefits of exercise. Engaging in different workouts also keeps exercise exciting and helps you continue challenging your body to grow stronger, avoiding a fitness plateau.
How you spend your exercise time depends on your goals and what you’re trying to achieve.
Everyone, whether 8 years old or 80, benefits from regular exercise. And it’s never too late to start. If exercise hasn’t been a part of your life up to this point, it’s still possible to get fit no matter how old you are – and there are tremendous advantages to doing so.
As you age, exercise allows you to stay limber and active while also reducing your risk of injury . You can maintain the energy to continue doing the things you love – like exploring new cities by foot, playing with your grandchildren and walking your dog.
This is when exercising for balance becomes especially important, so you can avoid falls and prevent injury. Cardio should still be included for a well-rounded exercise routine, but target heart rate – how fast your heart can safely beat during a workout to prevent injury and get the most benefit – decreases as we age. You can opt for lighter cardio in the later stages of life.
The CDC recommends that children and teens (ages 6-17) exercise for at least one hour every day. Children of any age exercise through play, but as they get older, they made need more structure and encouragement to get moving. To help kids get the exercise they need to be healthy, try the following tips:
Adults also need play sometimes and running around with your kids helps you get a good workout in too. When children learn the importance of regular exercise early on, they can establish lifelong healthy habits around fitness.
Our circumstances and situations change throughout our lives, and our exercise needs change with them. Whether starting a new job, going through a pregnancy, caring for your kids or moving to a new neighborhood or city, you might not always have the same amount of time to exercise as you’ve had in the past. That’s okay! You shouldn’t put extra pressure on yourself to maintain an exercise routine that doesn’t work for you anymore.
When life gets busy, one key thing to remember about exercise is this: it’s not about how much exercise you do, but how often you do it. One study, done in 2016, demonstrated that 10 minutes of fast-paced aerobic exercise had the same cardiometabolic benefits as 50 minutes of steady, continuous aerobic exercise.
Fitting in 15-20 minutes of physical exertion each day, wherever you can, is enough to still get some benefits of fitness. Remember, exercise is just one part of our lives, it’s not the center of them.
Following an injury or medical diagnosis, you can use exercise to regain and maintain strength. However, it requires patience. Resuming all your regular activities too quickly can put you at risk of reinjuring yourself. So go slowly at first. And while exercise may be the last thing you want to do when you’re in pain, regular workouts can actually help address any chronic pain you’re feeling.
You can work with your primary care doctor or a physical therapist to develop a plan that helps you get back on track. They can make sure you do exercises that work the proper muscle groups, while also being safe for your condition.
Working out in public can be intimidating, especially if you’re just starting out. But you don’t need a membership at a gym or a ton of fancy equipment to get or stay fit. Just an open spot in your house where you won’t collide with or knock anything over, and a pair of comfortable shoes. You may also want a yoga mat to provide cushion if you have a hardwood floor.
You can start with small, easy movements, like marching in place and arm circles, and then ramp up the challenge as you get more comfortable. There are tons of apps and videos online to help you make the most of at-home workouts, or you can develop your own routine involving strength training exercises that use your body weight. Once you’re working out at home regularly, consider investing in a set of free weights so you can keep building strength.
Starting anything new can be tricky, but exercise may seem especially daunting. Start slow and go at your own pace. The journey is worth it. Exercising is one of the best things you can do for your physical and mental health – and to avoid chronic medical conditions.
It’s easy to get lost in the vast world of fitness, to lose sight of why you started and quit. This is where goals come in. Setting goals for yourself can act as a roadmap to help you navigate what exercise means to you and how it fits into your life. Goals are a fantastic motivational tool, but only when used properly. When developing exercise goals, make them specific, measurable, attainable, reasonable and timely. These are called SMART goals.
You’re more likely to achieve SMART goals than you are goals that are too big, too vague and too ambitious. For example, it’s fine to have a goal of getting stronger, but how do you get there? Creating goals around slowly increasing the amount of weight you lift or the number of repetitions you do can help you find your way. And, setting short-term goals that you then achieve will help you feel a sense of reward that keeps your motivation high.
Maybe you want to shed a couple pounds to look and feel better. Exercising to lose weight can be a great goal, but it’s easy to fall into harmful habits and patterns. Just remember that it takes time to lose weight, so be patient with yourself.
Sometimes doctors will recommend exercise to alleviate or improve the symptoms of certain conditions. The ill effects of high blood pressure, diabetes and arthritis can be improved and prevented through regular physical activity.
One of the greatest resources you can use when you want to start exercising or exercising more often is other people. Whether they’re a friend or a professional, people can help you get started and stay on track when it comes to your fitness journey. If you’re looking for a little help, look to those around you:
It’s never too late to start working out, but it can be confusing to know where to start. A good initial fitness goal is to decrease the amount of time you spend sitting down. Stand up every hour to stretch or walk around for 10-15 minutes. Then continue building activity into your routine.
In the beginning it can be as simple as slipping in exercise during routine activities. Instead of driving the five minutes to the store to pick up a few things, you might try walking. Take the stairs instead of the elevator. If it’s nice outside, ride your bike to work.
If you’re getting together with a friend for coffee, suggest that you get your beverages to go and then head off for a walk – even if you’re just wandering around a mall. Or, when you’re getting caught up on your shows after work, stand up and do some stretching.
Fitting in exercise around the things you already do will make it seem easier and less disruptive to your daily routine. You’ll be more motivated to continue increasing your activity time, and slowly exercise will become part of your daily routine as well.
Exercise isn’t just another chore to check off your to-do list, though sometimes it may feel that way. It’s a lifelong investment. So, exercise has to be approached in such a way that you can keep it up for years to come.
If you throw yourself into too-frequent workouts, you may injure yourself or lose interest after a few months or years. If you do find yourself feeling ambivalent about the activity you once loved, don’t panic. Take a break, and allow yourself to devote time to other areas of your life. You may regain your passion down the road. Or you can switch it up, and try different types of exercise for a while.
To make exercise a sustainable habit, try the following tips:
Momentum is a necessary part of exercise, both literally and metaphorically. While you need momentum to keep you moving, you also need momentum to keep hitting your goals. How do you build and maintain momentum?
Exercise has the power to improve not only our health, but every area of our lives. If you’re not sure how to get started on an exercise program, or you’re not sure that you’re healthy enough for exercise, we can help.
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