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Monday, May 2, 2022

Why Regular Exercise Is Necessary For You!

Why Regular Exercise Is Necessary For You!





Do you know, what are the benefits of regular exercise? Why it is necessary for a healthy lifestyle? How much physical activity is enough?


Benefit Of Regular Exercise
Why Regular Exercise Is Necessary

Yes! Today we will discuss all the aspects of regular exercise for a healthy and fit life.

Any kind of movement that burns calories and makes our muscles work, is known as exercise.

Regular exercise is one of the most important things which should be done for your health.

If you want to feel better, more energetic and leaner, just exercise!

There are several types of physical activities, such as walking, running, swimming, planking, and even dancing are beneficial to our health.

Being physically active is linked with various physical as well as mental benefits.

On the other hand, science shows that regular exercise increases our chances of living longer.

Regular workout is generally safe for most people.

However, intense exercising can hurt you and may produce muscle cramps, pains, sleeplessness, heart problems, joint problems, etc.

But the good news is moderate intense workout arises numerous health benefits.

According to the CDC, every week, an adult needs at least 150 minutes of moderate-intensity workout. That means 30 minutes a day and 5 days a week.

For the rest 2 days, muscle-strengthening activity can be done.


Read more: Top 10 Benefits Of Lemon Water Will Surprise You


Top 8 Benefits Of Regular Exercise


Regular workout is the miracle cure we have always had.

Scientific evidence suggests that being physically active can lead healthier as well as a happier life.

It can reduce the risk of developing various chronic health issues, such as type 2 diabetes, heart diseases, some cancers, etc.

People who exercise regularly have a lower chance of early death by up to 30%.


1. Promotes Weight Loss

Reducing excess body fat and weight management is the most common benefit of regular exercise.

Several types of research have shown that physical inactivity is a major factor in obesity.

Physical activity increases the metabolic rate of the body, which triggers more fat burning and helps to lose weight.

Aerobic exercise with resistance training maximizes the maintenance of muscle mass and fat loss.

150 minutes a week of moderate-intensity workouts produce massive weight loss effects.

So, 30 minutes a day physical activity helps you to stay lean as well as fit.

Besides regular workouts, diet also plays a vital role in weight management.


Read more: Top 10 Breakfast Foods For Weight Loss


2. Good For Muscles & Bones

Regular exercise plays a significant role in building as well as maintaining healthy muscles and strong bones.

Combining with a protein-rich diet, physical activities, such as weightlifting, pushups, and squats stimulate muscle building.

A Daily workout helps to release some hormones naturally, which improve the absorption of amino acids in the muscles and reduce muscle damage.

Older people tend to lose muscle mass which makes them more vulnerable to injuries.

Regular workout is essential to maintain muscle functions and reduces the risk of injuries in older age.

It also helps to build bone density in young people and can prevent osteoporosis later in life.

Hip fracture is a serious health issue in older adults. According to the CDC, physically active people have a lower chance of hip fracture.

Moderately intense exercises, such as running, jumping and bone-strengthening activities improve muscle growth as well as bone strength.

Practising 150 minutes a week workout helps in arthritis and rheumatic conditions.


Read more: Top 9 Foods For Your Better Health


3. Improves Heart Health

As we all know, heart disease is the leading cause of death in the USA. Here is the importance of regular physical activity.

Regular exercise reduces the risk of cardiovascular diseases.

Aerobic exercise can lower systolic blood pressure by up to 5-7 mmHg.

Benefit Of Regular Exercise

On the other hand, a moderately intense workout reduces bad cholesterol levels as well as increases HDL.

However, the research found that generally high intensity aerobic exercise is linked with lowering bad cholesterol.

Lack of physical activities is associated with obesity and type 2 diabetes, which is further related to heart diseases.


Read more: How To Prevent Heart A Attack


4. Increases Energy Levels

A regular workout can be an energy-boosting method for many individuals, including those who are suffering from various health issues.

For people suffering from chronic fatigue syndrome (CFS), practising exercise is beneficial for them.

Physical activities on regular basis can fight against CFS and make them feel more energetic.

Aerobic and other moderately intense exercise boosts lung capacity and heart health.

Both are significantly associated with higher energy levels in an individual.

Regular workout improves blood circulation in the body, maintains proper oxygen levels, prevents any type of tiredness and boosts endurance.

Aerobic training for long-time results in less demand on the lungs and need less energy in the same activities as well as reduced shortness of breath during a tough job.

It improves your ability to do daily activities and reduces the chance of falls.


Read more: 14 Health Benefits Of Pomegranate


5. Improves Brain Health & Memory

Regular workout improves brain functions and thinking skills as well as protects memory.

Generally, physical activities enhance blood and oxygen flow to the brain, which plays a significant role in brain health.

It can also trigger the production of nootropic hormones and promote the growth of brain cells.

Practising exercise is strongly related to the improvement of cognitive behavior as well as mental health.

It can improve mood and decrease the feeling of stress, anxiety, and even depression.

Regular exercise triggers the production of feel-good hormone endorphins, which lower the perception of pain and produce positive feelings.

On the other hand, a moderately intense workout increases the sensitivity of our brain to neurotransmitters serotonin and norepinephrine, which relieves depression.

So, a regular workout of any intensity significantly reduces mental issues, boosts your mood and makes you feel happier.


Read more: Top 10 Healthy Foods For Your Brain


6. Enhances Sleep Quality

Regular exercise makes you relax and improves your sleep quality.

Several studies about the effects of exercise on sleep give an almost similar conclusion.

The energy loss of the body during regular workouts stimulates the restorative process during sleep.

Benefit Of Regular Exercise
importance of regular workout

A 4-months study found that resistance, as well as stretching exercise, induces better sleep quality, even in a chronic insomniac patient.

The aerobic exercise combined with resistance training or alone can help you fall asleep faster, lower anxiety and reduce sleep latency.


Read more: Top 11 Health Benefits Of Garlic


7. Promotes Better Sex Life

Regular workout has been proven to trigger the sex drive.

Practising exercise enhances flexibility, tone muscles and improve blood circulation throughout the body, resulting in better sex life.

It is associated with improvement in sexual performance as well as increasing the frequency of sexual activity.

According to research, regular physical activity can increase sexual desire and function in postmenstrual women.

150 minutes per week over 6 months period workout significantly enhances erectile function in men.

On the other hand, daily 5 minutes of walking may reduce erectile dysfunction symptoms by up to 71% in men.


Read more: 12 Health Benefits Of Blueberries


8. Enhances Skin Health

Our skin can be affected by oxidative cell damage and environmental exposure.

Here is the importance of regular exercise.

Regular moderately intense workout enhances the production of natural antioxidants in the body and prevents oxidative damage.

However, high intense and exhaustive exercise can trigger oxidative stress in the body.

Additionally, physical activity improves blood circulation in the skin and increases skin glow.

It can delay aging as well as lower signs of aging.


Read more: 12 Foods To Improve Digestion


Aerobic Vs Strengthening Exercise


Aerobic exercise is also known as cardio exercise, any type of physical activity that conditions our cardiovascular system.

It keeps our heart, circulatory system and lungs healthy. It refers to the use of oxygen and depends on the aerobic energy-producing process.

It can be low to high-intensity exercise as per requirement.

The most common cardio exercises are swimming, cycling, walking, running, jogging, climbing, etc.

Benefit Of Regular Exercise
strengthening exercise benefits

On the other hand, strengthening exercise makes the muscles work harder than usual. It increases the endurance, size and strength of our muscles.

The common strengthening exercises are squats, lunges, pull-ups, pushups, dumbbell row, etc.


Read more: How To Increase Immunity During Pandemic


Now, The Conclusion


The regular workout provides several benefits that can improve our health in various ways.

It promotes weight loss and makes us lean as well as fit.

Physical activities play a vital role in pain reduction. For a long time, treatment of pain was recommended as rest and inactivity.

But recent research found that low to moderate intensity workout helps to relieve chronic pain.

It can reduce chronic lower back pain, soft tissue shoulder disorder, fibromyalgia, etc.

Several chronic health issues, like type 2 diabetes, hypertension, heart disease and high cholesterol can be safely managed by regular exercise.

It can also improve cognitive health, skin appearance, energy levels, sleep quality and enhances sexual ability.

150 minutes a week regular workout provides a faster heartbeat, better blood circulation and improvement in overall performance.



Thank You.

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Friday, April 15, 2022

Top 10 Benefits Of Lemon Water Will Surprise You

Top 10 Benefits Of Lemon Water Will Surprise You





Do you know, what are the benefits of lemon water? How important it is to drink in the morning? Does it help to lose weight? What do you think about an energetic start to your day?

The Benefits Of Lemon Water
lemon water benefits

All the answers are hidden in this miracle drink.

Lemon water is a popular home remedy with a lot of nutrients and health benefits.

Yes, it can be an elixir for all of those who are suffering from being overweight, high blood pressure, heart problems, indigestion, etc.

Lemon is a well-known citrus fruit, belonging to the Rutaceae family. Its botanical name is Citrus limon.


Read More: Top 14 Benefits Of Spinach 

Nutritional Value Of Lemon Water


The nutritional value of lemon water is quite popular.

As we all know, lemon is a potent source of vitamin C and is loaded with powerful antioxidants.

Lemon water contains a very small amount of carbs, protein, fat, and a trace amount of potassium, folate, some vitamin B, etc.

It is also rich in calcium, magnesium, iron, and dietary fiber.

The Benefits Of Lemon Water
nutritional value of lemon water

Some vital bioflavonoids are also present in lemon water, such as limonin, sitosterol, naringin, hesperidin, cryptoxanthin, etc.

According to the US Department for Agriculture database, 48 gm squeezed lemon in water provides 10.6 calories, 18.6 mg of vitamin C, 49.4 mg of potassium, and 9.6 mcg of folate.

So, the same serving provides 21% of the daily value (DV) of vitamin C and 2% DV of folate.

Due to the presence of citric acid, lemon juice is acidic, and its pH is 2-3.

For an adult individual, the recommended daily amount of lemon juice is 65-95 ml.


Read more: Top 14 Benefits Of Berries 

Benefits Of Lemon In Water


If you find yourself sluggish and less energetic, then you can make a small change in your morning routine by including lemon water.

It will bring a big difference in your overall health.

Here are just a few reasons why you should add a glass of water fused with lemon juice to your morning diet.


1. Weight Loss

The benefits of lemon water for weight loss are very popular in the health world.

Several myths and facts are present about the effectiveness of this home remedy in weight management.

On an empty stomach, drinking lemon water may reduce excess body fat.

The water-soluble fiber pectin of lemon juice with water fills the satiety and can suppress appetite.

On the other hand, the polyphenolic antioxidants of lemon juice help to burn fat and promote weight loss.

The Benefits Of Lemon Water
lemon water for weight loss

Regular consumption of lemon water in the morning may increase the metabolism of our bodies and may reduce excess body weight.

Another benefit of lemon water is its fewer calories.

So, try to avoid mixing refined sugar, and soda water and always consume it with fresh as well as lukewarm water for a better result.

Read more: Top 10 Breakfast Foods For weight Loss


2. Promotes Digestion

For those who are suffering from indigestion, the benefits of lemon water are very helpful to them.

It increases the production of bile, which breaks down foods, dietary fat, and helps our bodies to digest food better.

The pectin of lemon juice exerts laxative property.

So, pectin helps to prevent constipation, irritable bowel syndrome (IBS), and other digestive problems.

However, lemon is acidic in taste but surprisingly lemon juice helps to reduce heartburn.

Read more: 12 Foods To Improve Digestion


3. Improves Heart Health

Lemon juice contains very low sodium and higher amounts of potassium.

So, the benefits of lemon in water are quite popular for a healthy heart.

Dietary potassium in lemon water may control blood pressure properly.

The Benefits Of Lemon Water
lemon water improves heart health

On the other hand, bioflavonoids can reduce bad cholesterol levels (LDL), prevent atherosclerosis, stroke, and other cardiovascular diseases.

The antioxidant activity of lemon water prevents the oxidation of LDL and lowers oxidative damage in the heart.

Read more: Top 12 Healthy Food For Your Heart


4. May Prevent Cancer

Due to the presence of bioflavonoids, vitamin C & their antioxidant nature, lemon water can prevent oxidative stress as well as lower the risk of cancer.

Free radicals are produced from the natural metabolism of our bodies as well as environmental exposure and can trigger various types of cancer.

Vitamin C, hesperidin, naringin, and cryptoxanthin scavenge free radicals and protect us.

Lemon water is an alkaline drink, that neutralizes acidic levels of the body and discourages the growth of cancer cells.

Read more: Top 10 Antioxidant-rich Foods


5. Detoxification & Rehydration

This miracle drink helps to flush out the toxins from our bodies as well as promotes natural detoxification in the liver.

Vitamin C and other antioxidants also throw out free radicals from the body.

On the other hand, water is the best fluid for rehydration and the basic ingredient of this home remedy is fresh or lukewarm water.

The Benefits Of Lemon Water
lemon water for rehydration

Dietary mineral-rich lemon juice with water maintains the electrolyte balance of our bodies and retains water to stay hydrated as well as refresh.

In the summer, it can prevent heatstroke. So, add this magic drink to your morning diet.

Read more: Top 9 Probiotic Foods & Their Health Benefits


6. Reduces Inflammation

Another lemon water benefit is the prevention of inflammation. Its anti-inflammatory effect may reduce normal as well as chronic inflammation.

It can prevent joints inflammation, help to reduce pain and swelling of gout.

Additionally, certain inflammatory health issues, such as diabetes and arthritis may also reduce by this drink.

Read more: Top 11 Zinc-rich Foods & Their Health Benefits


7. Enhances Mood

It is a mood enhancer and refreshing agent.

The magnesium, folate, and potassium of lemon water help the brain and nervous system function properly.

This drink can increase concentration and lower fatigue when you are at your work.

On the other hand, it boosts our energy levels by promoting cognitive health, lowering anxiety and mental stress.

Read more: Top 9 Foods For Your Better Health


8. Prevent Kidney Stones

Kidney stones are the small lumps of waste products of urine, which are deposited in hard and crystalline forms.

A lack of water in the body and too much acidic urine are the common causes of the formation of stones in our kidneys.

Here is the importance of lemon water. The citrate ingredient of lemon reduces the acidic nature of urine and makes it more alkaline.

On the other hand, this rehydrating beverage increases the volume of urine and triggers the frequency of urination.

The more alkaline urine, as well as frequent urination, are unfavourable to the formation of kidney stones.

Read more: How To Prevent Heart Attacks


9. Promotes Hair & Skin Care

The benefits of lemon water for skin as well as hair are quite popular.

Vitamin C and other bioflavonoids scavenge free radicals and prevent oxidative skin cell damage.

So, the regular consumption of lemon water helps to reduce acne, wrinkles, blackheads and gives you healthy, glower skin.

The Benefits Of Lemon Water
lemon water & skin care

Additionally, vitamin C boosts the production of natural collagen in the body, which maintains skin texture and delays skin aging.

On the other hand, plant compounds of lemon juice protect our hair from UV exposure.


10. Increases Oral Hygiene

Increasing mouth hygiene is another vital benefit of lemon water.

Vitamin C prevents scurvy, mouth ulcers and bleeding from gums.

Lemon water triggers saliva secretion, prevents a dry mouth, and freshens breath. So, it is a natural mouth freshener.

Regular consumption of this beverage ensures your overall oral care.



Side Effects Of Lemon Water


Drinking lemon water in the morning is generally safe. But excess consumption may produce some side effects. They are:

1) Excess amounts of lemon juice can cause hyperacidity, heartburn, nausea and vomiting.

2) The citric acid of excess lemon juice can trigger decay of the dental enamel layer.

3) More water intake with lemon may cause excess urination and may arise a chance of dehydration.



Now, The Conclusion


Lemon water protects our bodies in several ways. The benefits of lemon water majorly depend on its wide nutritional profile.

It can promote weight loss, improves heart health, control blood pressure and of course, it is a potent source of vitamin C.

According to health experts, vitamin C can prevent common colds, flu and has been proven to shorten the duration as well as the severity of various infections.

This miracle beverage helps to reduce respiratory illnesses, like allergies, asthma, etc. It boosts our natural immunity.

Making lemon water is very easy and convenient. Simply mix lemon juice with fresh cold or lukewarm water.

You can choose ginger, honey, or mint leaf with this drink as per your preference.

Lemon water with honey also provides various health benefits.



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