Top benefits of regular exercises

Top benefits of regular exercises

For anyone who wants to lead a healthy life, regular exercises are a must. The health benefits that are associated with regular exercises are immense. It is quite unfortunate that there are some people who are oblivious of the dangers that are associated with not engaging in physical activities. If you are one of them, then reading this article may enlighten you and make you see the sense of engaging in regular exercises. Here are some of the benefits that you are likely to get if you take exercises to be part of you.

Increased immunity


It is beyond any reasonable doubts that when you engage in regular exercises, your immunity system becomes stronger. First, regular exercises will help you prevent high blood pressure as it will ensure that you do not put on excess weight. Things like type 2 diabetes and other diseases that are associated with being overweight will be something of the past. To be precise, regular exercises will help you to stay away from a wide range of health problems.

Reduce stress

There are several people out there who are suffering from stress. If you happen to be one of them, then it is good that you understand one of the best ways of dealing with is through engaging in physical activities. So whenever you feel sad, or you have had a stressful day, the best thing that you need to is to spend some of your time in the gym and once you are done, you can note the difference.

Build strong muscles

We all want to be strong. There are those incidents that you will find yourself in a situation that you need to defend yourself. If you are weak, be sure that there are some characters who will always take advantage of you. Going to the gym and engaging in other physical activities is all that you need to develop strong muscles that you need to handle any situation that might present itself before you.

Weight loss

wrfgtrewertytrOverweight and obesity is one of the major problems that is experienced in many parts of the world. One of the major reasons that people find themselves in this unfortunate condition is that they never get time to engage in physical activities. If you want to keep fit and therefore prevent gaining excess weight, then the best thing to do is to develop a habit of regular exercises. Sometimes you might not have the interest of doing it, but you need to understand that discipline is an important virtue.

How Sleep Loss Affects Your Heart

The Relationship Between Sleep And Your Hearts Health

How Sleep Loss Affects Your Heart (2)

Renowned heart health expert, Dr. Suzanne Steinbaum, explains that sleeping for less than six hours a day exposes one to various heart complications. In her book entitled, Total Heart Health, Steinbaum shows that there is a direct relationship between sleep inadequacy and the rise of cardiovascular problems, particularly among the middle-aged urban populations. Generally, sleep loss causes significant disruptions in crucial biological processes such as blood pressure and glucose metabolism, which compromise the health of your heart.

  • Inadequate Sleep May Cause Heart Attack

A study that sampled 3000 adults above the age of 45 established that those who experienced regular sleep disruptions were highly susceptible to strokes and heart attacks. According to the findings, short periods of sleep cause the release of harmful chemicals that lower the blood pressure and heart rate. If these conditions persist, the heart begins to malfunction in ways that can expose the affected person to a heart attack. As such, health experts recommend more than six hours per day for a healthy heart.

  • Sleep Apnea and Heart Failure

Sleep apnea is considered as one of the leading causes of heart failure. Various studies have established that people who experience severe sleep apnea were at a higher risk of developing congestive heart failure than those who slept normally. The same effect may be experienced among individuals whose occupations entail nighttime wakefulness over extended periods. Basing on these findings, you should develop a definite sleeping pattern that allows you about six of more hours of sleep daily.

  • Poor Sleeping Patterns and Hypertension

Regardless of age, people who experience insufficient sleep are highly vulnerable to hypertension. Recent surveys on patterns of hypertension in urban populations have shown that both adults and children who experience sleep inadequacy showed symptoms of hypertension. More than 58 percent of individuals within the surveyed group had suffered from hypertension-related complications at some point in their lives. People can lead healthier lives if they embrace the practice of healthy sleeping on a regular basis.

  • What the Experts RecommendHow Sleep Loss Affects Your Heart (1)

According to distinguished heart health experts, it is necessary for people to eat a balanced diet consisting of sleep-enhancing foods a few hours before bedtime in order to achieve quality sleep. Changing your lifestyle such as cutting down on alcoholic intake and desisting from drugs and substances can help to improve the quality of your sleep. Once you learn to sleep for sufficient hours, you will notice significant improvement in the health of your heart and a significant reduction in psychological stress.

Simple Steps To Mindful Eating


Simple Steps To Mindful Eating (2)

Mindful eating has become a very hot topic nowadays, not just in the health & fitness industry, but also in other related industries. For instance, corporatists and business owners are becoming increasingly aware of the importance of having a healthy diet and enjoying every meal.

According to the specialists from the Harvard University, mindful eating represents the process of noticing the smells, colors, flavors and textures of the food one is eating; getting rid of all distractions; chewing slowly; learning to cope with the negative feelings of guilt and anxiety about food. Mindful eating is a process that improves your life and helps you rediscover the beautiful experience of enjoying the food you eat.

6 Simple Steps To Mindful Eating

Here are a few simple steps to mindful eating to improve your experience at the table:

1. Start By Buying Healthier Foods

Eating healthier starts with making wiser food choices. Mindful eating starts long ago before you sit down to eat. You need to purchase only fresh and healthy foods if you want to leverage the benefits of mindful eating. Choose unprocessed foods and prioritize fruits & veggies, seeds, nuts, meats, fish, beef and diary.

2. Eliminate Distractions

Eating while watching your favorite TV show or while navigating online is called “mindless eating”. Learn to set aside all distractions and start to enjoy every single bite you take.

3. Study the Food On Your PlateSimple Steps To Mindful Eating (1)

If you are too busy watching TV, you will never be able to appreciate the food you’re eating, and your stomach will follow in your footsteps and won’t like the food you give it. Smell the food on your plate, appreciate its visual qualities and enjoy the mouth-watering aromas.

4. Savor Each Bite

After you have eliminated distractions and you have spent a few seconds studying the appealing food on your plate, try to bring all your senses to the table and start to savor every single bite you take. Chew slowly and think of how delicious the food you’re eating is.

5. Resist The Urge To Eat Dessert

It is definitely not clever to skip your meals and go straight to dessert, or to eat the dessert first. Always eat the foods in proper order: fruits, main course, snacks and dessert.

6. Express Gratitude

Ultimately, acknowledge the time and effort you or someone else has put in preparing the food you’re eating. By realizing this, you are automatically telling your brain that what you eat is valuable. This makes the experience of eating much more valuable.