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[befitbehealthy]

Start with simple exercise or never?

Start with lunges, squat, burpees, planks, etc.

Even if you are a busy president, if you know how to divide your time properly, you can spend 30 minutes a day to live a longer life with a healthy body! What's the harm?

Cardio exercise reduces body fat if your primary goal is to lose weight. Cardio exercise burns a lot of calories, boosts our metabolism, and lowers our BMI (BMI). Performing cardio exercises on a regular basis will assist us in maintaining our ideal weight.

It lowers blood pressure and increases the immune system. It enhances blood pressure and raises heart rhythm, which allows blood vessels to dilate, allowing for a higher flow of white blood cells, which guard against viruses and pathogens.

It also aids in the regulation of cholesterol levels. Cardiovascular exercise tends to lower poor cholesterol while the healthy cholesterol.Aerobic exercises help reduce LDL values ​​(bad) and are related to increased HDL (good) because they mobilize cholesterol in the blood.

It stabilizes and regulates blood sugar levels, which aids in the prevention of type 2 diabetes because cardio lowers blood glucose levels.

However, the effects of cardio extend well beyond physical fitness, as they also affect our mental health, having a significant impact on our levels of self happiness and psychological well-being.

[befitbehealthy]

Get your healthy meals!

DAY 1

Breakfast: green smoothie (made with ½ banana + ½ cup frozen mango + 1 cup kale + ½ cup plain, low-fat Greek yogurt + ½ small avocado + ½ cup nonfat milk)

Morning snack: 1 apple + 1 oz nuts

Lunch: 2 cups veggie soup

Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus

Dinner: 4 oz salmon + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds

Notes: Bake the salmon at 400°F (200°C) until firm to the touch, 10 to 15 minutes, depending on the thickness. Chop the carrots and broccoli and steam until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.

Healthy Boxes

[befitbehealthy]

Build a helathy body with these 5 tips before exercise!

Regular Check-ups: One should get annual physical check up to make sure everything is as it should be. There is no harm getting regular check ups as it's good for your own body. Do breast or testicular self-exams and get suspicious moles checked out. Getting exams regularly benefits you because if and when something is abnormal, you will get to know about it timely and can consult with your doctor.

Get enough sleep: Getting enough sleep is necessary to stay fit and healthy, many of us do not get enough.Lack of sleep affects our physical and mental health tremendously. It also affects metabolism, mood, concentration, memory, motor skills, stress hormones and even the immune system and cardiovascular health.Sleep allows the body to heal, repair and rejuvenate.

Eat healthy food: Eat lots of fresh fruits, vegetables,and whole grains to stay healthy and fit. Also include lean sources of protein such as poultry, fish, tofu and beans into your diet.One should eat a balanced meal and not overeat. Junk foods like burgers, pizza and those that are highly processed and contain artificial sweeteners should be strictly avoided.

Do not skip breakfast: One should have healthy breakfast as it keeps you energetic and fuelled for optimal mental and physical performance. Eating breakfast helps to maintain stable blood sugar levels and a healthy weight because you are less likely to overindulge later in the day.

Drink plenty of water: Drink plenty of water as it helps in keeping our bodies hydrated and to maintain a healthy body. It is the natural cleanser for our organs and digestive system. Water also helps in flushing toxins out through the skin and urine.