Healthy foods for the quarantine to enhance your immune system (Corona Virus):

Simple ways of staying healthy is to follow some habits that can boost your body resistance.

That means having enough sleep, handling stress, getting healthy, properly washing your hands, and eating well.

Healthy foods that can prevent you from corona virus or other symptoms of the disease.

Here are some foods helpful for boosting your immune systems.

·        Kiwi:

Kiwi fruits are low in calories but rich in many nutrients like vitamin C, E, K, folate and potassium etc. They have a lot of antioxidants and are a good source of fiber.

·        Walnut:

Walnut packed with healthy benefits with protein, fiber, cholesterol free. Walnut they contain a lot of vitamin B, which can boost your energy.

·        Orange:

The orange contains vitamins A, B, and C, as well as the minerals calcium, magnesium, potassium, phosphorus, choline. It is also containing rich in antioxidants and phytochemicals and a good source of fiber. Oranges are well known for their vitamin C content, as vitamin C is one of the most powerful antioxidants.

·        Almonds:

Almond is a good source of increase immune system ability to fight off a wide range of viruses.  Almonds are rich in vitamin E, as antioxidants.

·        Grapefruits:

Grapefruits are fruits that are high in fiber and low in calories. Grapefruit is a tropical fruit that's rich in vitamins, minerals and antioxidants.

·        Strawberries:

Strawberries are providing a wide range of potential benefits and can support the body’s defenses   against a variety of diseases. Strawberries are great source of fiber, vitamin C and antioxidants.

·        Pomegranate:

Pomegranate is one of the best fruits and has antioxidant, anti-viral properties. That is said to be a good source of vitamins, especially vitamin A, vitamin C and vitamin E, as well as folic acid.

·        Red bell pepper:

Red bell peppers are high rich in vitamin A and Vitamin C, so it is a good antioxidant. it can increase our metabolic rate without increasing our heart rate.

·        Green bell pepper:

This vegetable is low in calories and contains 0 grams of fat. Also, this is a good supply of vitamins and minerals. Green bell peppers are loaded with various vitamins and minerals.

·        Tuna, salmon Fish:

This includes high quality protein, iodine, various vitamins and minerals. That fishes are good dietary sources of vitamin D.

·        Baked beans:

Beans are good source of protein and are high in fiber, as well as being low in fat and calories. They also contain minerals such as iron and zinc and are a good source of B vitamins including folic acid.

·        Broccoli:

Broccoli is a nutritional green vegetable that full of vitamins, minerals, fiber and antioxidants. Broccoli is a good source of fiber and protein, and contains iron, potassium, calcium, selenium and magnesium as well as the vitamins A, C, E, K and a good array of B vitamins including folic acid.

·        Apricots:

Apricots are good source of vitamin A, Vitamin C, fiber and potassium. Vitamin C plays a vital role in the immune system and helping the body’s natural defense mechanisms that prevent different bacteria and viruses.

·        Garlic:

Garlic increases your immune system. Garlic improves your cholesterol levels and it can have a direct impact on your arteries and blood pressure. it is of the best medicine used as an antibiotic to treat bacterial, fungal and parasitic infections.

***THANKS***

Home Workout Plan; Indoor Workout in a Quarantine; COVID-19

A workout by your home comes with many benefits

·   Build your lean muscle mass

·   Reduce your body fat

·   Burn calories more efficiently.

·   Boost metabolism 

·   Make weight loss easier

·   Increase your bone density

·   boost flexibility and improve range of motion

·   Reduce the many major problems like diabetes, back pain and heart disease etc.

·   Improve posture, balance, and stability

·   Increase energy levels

Indoor Workout Session-1: Start with a warm-up

Before starting your workout, do a warm up for at least 5 to 10 minutes like walking, jogging on the spot or movements that free your legs, arms and other major muscle groups.

Indoor Workout Session-2: Body-weight strength training 10 exercises

Once your muscles are warmed up and ready to move, then you can start by doing a series of different body-weight exercises.

You don’t need any equipment for body weight exercises, except an exercise mat if the floor is too hard.

With each of these exercises, use smooth, steady, and controlled movements.

10 Best Exercises to do at Home:

1st: Jumping Jacks

2nd: Plank

3rd: Cross Crunches

4th: Side Plank

5th: Squats

6th: Lunges

7th: Push-ups

8th: Russian twist

9th: High Knees

10th: Dead Bugs 

Jumping Jacks: 
Plank: 
Cross Crunches:
Side Plank:         
Squats:             
Lunges:                                
Push-ups:         
Russian twist:  
High Knees:      
Dead Bugs:       

Home Workout Plan Instructions:

Repeat the below exercises 2 or 3 times for beginner, 5 or 7 times for advancer and rest for one minute between each exercise set.

If you would like to get fit, consider some essential steps in your effort to workout at home, and you could see some very successful results.

*** Thanks ***

Ways To Motivate Yourself To Wake Up For Early Morning Easily

Generally physical workout in the early morning is so better because it’s easier to perform to and get done before the day’s responsibilities get in the proper way.

Working out in the morning is the best way to start the day, because it gives you energy.

But it’s a challenge to get out of bed before the sun comes up, even for the dead-gym lovers.

Below are the some few points that can help you get past the need to sleep in so you can get in some fitness.

• Go to bed early:

If you want to get up earlier than the typical exercise, you also need to realize that you're going to have to go to sleep earlier. During sleep, your body works to replace tired old cells with fresh new ones, helping your complexion to look. brighter than peaky. If You want to get a good night’s sleep, and you know that having a regular bedtime is important, especially if you’re planning on waking up early. Getting an early workout might be just what you need to have a good night's rest. So healthy sleep is most important for next day routine.

• Set proper alarms and label it:

Set the alarms close together in time. Waking up early in the morning crack the first time the alarm goes off can take practice, so set another alarm a few minutes later, so you know when that one goes off it's really time to get away. In that time, a little motivation is all you need to do. You can go in and edit the title of your alarms when you set them on your digital alarm system. When the alarm goes off, you’ll see it in large letters right across your screen, so try something in capital letter that will motivate you like ‘WAKE UP!

• Keep your own awake:

When the alarm sounds, just wake-up and turn the light on. Wash your face right away or have a small smoothie breakfast prepared and ready to go. Find out what motivates you to get out of bed and get going in the morning.

• Try to wake up a couple of minutes earlier at a time:

Start getting up just a few minutes earlier and go to bed five minutes earlier. It's a gentle way to start that won't shock your system and let you start learning how to be consistent. After a week of success, increase to another five minutes. 

• Know the Why:

The best exercise for early morning workouts comes directly from you. Good habits are going to be very difficult, but that's what makes them special fighting. You need to have a strong, logical reason to get out of bed and move on these cloudy early fall mornings. Start reading about the excellent benefits that exercise brought in your life. Wake up and getting on can be a poisoner - though it often doesn't make you feel very bright and happy. But after you finish your workout, you'll feel much better simultaneously.

***Thanks***

COVID-19 & Important Update for Physical fitness

• Exercising indoors can be preferable for reasons such as avoiding poor weather, feeling safer in your own home, or simply preferring indoor activities to the great outdoors. If you already have a treadmill, elliptical, or stationary bike, you are good to go with your cardio workout. 
• If you are not yet set up for working out at home, it is not that difficult to get started. These are some options for workouts if you have absolutely no equipment.
• Aerobics or dancing on your own or with workout videos.
• Circuits with push-ups, squats, front and side lunges, calf raises, squats, jumping jacks, crunches, planks, and any other exercise you can think of to get moving. It helps to go from one exercise to another without resting, and you can alternate more intense ones with less intense ones to get a break while still moving.

What is COVID-19?

COVID-19 is the infectious disease caused by the most recently discovered corona virus. This new virus and disease were unknown before the outbreak began in Wuhan city, China, in December 2019.

                                     

 

What are the symptoms of COVID-19?                                                        

The most common symptoms of COVID-19 are fever, tiredness, and dry cough. Some patients may have aches and pains, nasal congestion, runny nose, sore throat or diarrhea. These symptoms are usually mild and begin gradually. Some people become infected but don’t develop any symptoms and don't feel unwell. Most people (about 80%) recover from the disease without needing special treatment. Around 1 out of every 6 people who gets COVID-19 becomes seriously ill and develops difficulty breathing. Older people, and those with underlying medical problems like high blood pressure, heart problems or diabetes, are more likely to develop serious illness. People with fever, cough and difficulty breathing should seek medical attention.

How does COVID-19 spread?

People can catch COVID-19 from others who have the virus. The disease can spread from person to person through small droplets from the nose or mouth which are spread when a person with COVID-19 coughs or exhales. These droplets land on objects and surfaces around the person. Other people then catch COVID-19 by touching these objects or surfaces, then touching their eyes, nose or mouth. People can also catch COVID-19 if they breathe in droplets from a person with COVID-19 who coughs out or exhales droplets. Therefore, it is important to stay more than 1 meter (3 feet) away from a person who is sick.    

What can I do to protect myself and prevent the spread of disease?

Stay aware of the latest information on the COVID-19 outbreak, available on the social website and through your national and local public health authority. Many countries around the world have seen cases of COVID-19 and several have seen outbreaks. Authorities in China and some other countries have succeeded in slowing or stopping their outbreaks. However, the situation is unpredictable so check regularly for the latest news.

You can reduce your chances of being infected or spreading COVID-19 by taking some simple precautions:

• Regularly and thoroughly clean your hands with an alcohol-based hand rub or wash them with soap and water. Why? Washing your hands with soap and water or using alcohol-based hand rub kills viruses that may be on your hands
• Maintain at least 1-meter (3 feet) distance between yourself and anyone who is coughing or sneezing. Why? When someone coughs or sneezes, they spray small liquid droplets from their nose or mouth which may contain virus. If you are too close, you can breathe in the droplets, including the COVID-19 virus if the person coughing has the disease.
• Avoid touching eyes, nose and mouth. Why? Hands touch many surfaces and can pick up viruses. Once contaminated, hands can transfer the virus to your eyes, nose or mouth. From there, the virus can enter your body and can make you sick.
• Make sure you, and the people around you, follow good respiratory hygiene. This means covering your mouth and nose with your bent elbow or tissue when you cough or sneeze. Then dispose of the used tissue immediately. Why? Droplets spread virus. By following good respiratory hygiene, you protect the people around you from viruses such as cold, flu and COVID-19.
• Stay home if you feel unwell. If you have a fever, cough and difficulty breathing, seek medical attention and call in advance. Follow the directions of your local health authority. Why? National and local authorities will have the most up to date information on the situation in your area. Calling in advance will allow your health care provider to quickly direct you to the right health facility. This will also protect you and help prevent spread of viruses and other infections.
• Keep up to date on the latest COVID-19 hot spots (cities or local areas where COVID-19 is spreading widely). If possible, avoid traveling to places – especially if you are an older person or have diabetes, heart or lung disease.  

What is physical activity?

• Physical activity includes all forms of active recreation, sports participation, cycling and walking, as well as activities you do at work and around the home and garden. It doesn’t have to be exercise or sport – play, dance, gardening, and even house cleaning and carrying heavy shopping is all part of being physically active.
• During the COVID-19 pandemic, when so many of us are very restricted in our movements, it is even more important for people of all ages and abilities to be as active as possible. Even a short break from sitting, by doing 3-5 minutes of physical movement, such as walking or stretching, will help ease muscle strain, relieve mental tension and improve blood circulation and muscle activity. Regular physical activity can also help to give the day a routine and be a way of staying in contact with family and friends.
    

  Where to get more help and information:

For more ideas use internet search platforms and check out social media for suggestions and access to free resources suitable for children of all ages and adults of all fitness and abilities.

***Thanks***

Body Fitness Intro

    Physical fitness of activity related to the capacity of your body systems to function  together effectively to allow you to be healthy and conduct tasks of daily living. Efficient involves doing everyday tasks with the least time necessary. 

   Usually physical health defines either the capacity of a individuals or system to execute a specific task or a broad concept of human adaptability to deal with a specific function. This has contributed to a convergence of individual health and beauty that has ignited the worldwide wellness and exercise equipment industries.

       

• This fitness blog provides you with information on how to increase your fitness levels, tips on how to encourage your family to start their own workout schedule and how to achieve balance in your life.                                                                            

• On this blog, I like to share effective physical workouts/ activity and healthy foods/ balanced diet.

• Start your day right by using your mornings to boost creativity and productivity.

• Fitness is attributed to individuals who hold essential aerobic or anaerobic skills, i.e. stamina or strength. A well-rounded fitness program strengthen an individual in all aspects of health relative to  only one workout, such as only cardio/respiratory stamina or weight training.                   

***Thanks***