Bipolar disorder: All you need to know

Bipolar disorder: All you need to know

Bipolar disorder: All you need to know

Mental illness is common among all the different demographic groups, but the conditions are not the same in all the groups.  And one such form of illness is bipolar disorder. Bipolar disorder is a psychiatric disorder that results in extreme mood changes in a person.  Individuals with bipolar disorder experience severe depressive episodes.  The feeling may fluctuate from periods of intense euphoria to those of hopelessness.  It’s commonly known as manic depression.  Although the condition occurs alike in both men and women, the difference lies in the condition in which it is experienced among both the sexes.

For instance, women experience increased symptoms of depression as compared to mania.  The development and severity of the bipolar disorder in women is affected by hormones.  The symptoms of bipolar disorder are somewhat confusing, which results in unnecessary suffering.  Hence, it’s important to learn its symptoms as the condition may worsen without treatment.

What are the symptoms of Bipolar disorder?

It’s crucial to gain an insight into the symptoms of bipolar disorder to understand how it impacts women.  The symptoms may vary in their frequency and pattern. The common symptoms of bipolar disorder include:

  • Reduced sleep
  • High mood
  • Depression
  • Racing thoughts
  • Enhanced self-esteem
  • Increased energy
  • Severe mania
  • Hypomania

Different types of bipolar disorder

There are three categories of bipolar disorder. These are explained below:

Bipolar I

This type of disorder is defined by the appearance of a single manic episode.  It equally affects both men and women. You may also experience depressive episodes in this condition.  

Bipolar II

This type of disorder is characterized by a major depressive episode that lasts for a period of 2-3 weeks. The individuals also experience a hypomanic episode. It is more common in women.

Cyclothymia

People with this type of disorder experience both hypomania and depression.  These symptoms are less severe as compared to bipolar I & Bipolar II.

Self-care to deal with bipolar disorder

It’s not easy to deal with bipolar disorder.  You’ll have to make yourself familiar with the various strategies to deal with it all by yourself.   Your lifestyle choices may positively impact your mood and also reduce the need for medical treatment.  Here are a few self-help tips to combat bipolar disorder.

  • Educate yourself: Try to gain in-depth knowledge about bipolar disorder.  The more knowledge you have about it, the better it will be to find ways to get out of it.
  • Physical activity: Doing physical activity reduces the frequency of bipolar episodes. It may provide a lot of advantages to your brain and nervous system.
  • Avoid stress: Keep yourself away from high-stress situations and maintain a balance between your work life and personal life.  You can also try different relaxation techniques like yoga, meditation, etc. to relieve yourself from stress.
  • Adopt a healthy lifestyle: Healthy lifestyle helps in stabilizing your mood.  Hence, it’s important to make healthy choices and maintain a proper schedule.
  • Stay in touch with your friends and family: Stay connected with your friends and family as it may greatly calm your nervous system. Talk to them about what you’re feeling. It will provide you immense relief.

It cannot be denied that self-care is crucial for managing bipolar disorder.  Hence, if you’re dealing with bipolar disorder, you must try to maintain a healthy lifestyle and improve the quality of your life to manage the disorder in a better way. 

Exercises to improve mental health

Exercises to improve mental health

Exercises to improve mental health

Good mental health is significant for individuals for emotional development, learning social skills, and developing resilience to deal with the problems.  Hence, physical activity is not just good for your body but is also advantageous for your mental health.  The ongoing pandemic has made us aware of the power exercise to keep our mental health in good condition. More and more people are turning to exercise to relieve their stress.

What are the mental health benefits of exercise?

Exercise is one of the best ways to reduce the feelings of loneliness.  It releases chemicals like endorphins and serotonin that changes your mood. Doing regular exercise also reduces stress and improves mental health conditions.  A few of the benefits of mental health benefits of exercise include:

  • Reduced symptoms of depression and anxiety.
  • Increased ability to cope up with stress.
  • Enhances energy level and focus.
  • Improved relationships and self-esteem.

How much exercise should you do?

It is recommended to do at least 25-30 minutes of moderate physical exercise.  You can think of the different ways to include exercise in your daily routine and lifestyle.  Choose something you enjoy doing and keep yourself motivated to stay on track. Combine exercise with a balanced diet to improve your energy level for exercise.

What are the different physical activities you can do to boost your mental health?

For most individuals, the level of anxiety has gone up during the pandemic. Hence, doing physical activity is the best way to boost our immune system and reduce weight and anxiety levels. Here are some of the physical activities; you can do to increase your mental well- being. These include:

  • Walking

It is the simplest and most affordable form of exercise.  A short walk in beautiful surroundings can provide immense benefits.  A low impact exercise is an excellent way to start and encourage positive thoughts. Low-intensity aerobic activity is the best choice if you’re suffering from panic attacks and health issues.

  • Yoga

Yoga is another thing if you prefer gentle movements. It is the best way to eliminate the destructive thoughts that you may find it difficult to get out of.  Yoga will improve your problem-solving capabilities and will change your perspective towards different things.   You can take the help of online yoga classes to learn the different yoga poses.

  • Swimming

Just ten minutes of swimming on a daily basis can boost your mental health.  If you don’t like going in the water, just imagine the feeling you are going to get after you’re done with the swimming sessions.

  • HIIT workouts

High-intensity exercises can increase stress levels, but your body will tend to adopt these changes as you continue performing these exercises. With time your body will learn to cope up and support the stress coping strategies.

  • Cycling

There is nothing that could meet the benefits of cycling to improve mental health.  Doing cycling for half an hour daily can provide you a lot of benefits.

No doubt, exercise is an effective way of promoting positive mental health well-being.  But it should also be noted that excess of everything can be damaging.  Therefore, you should moderately do physical exercise. Initially, you can begin by doing physical exercise for ten minutes a day.  You can gradually increase the time to fit your daily routine.  So, if you’re also dealing with mental health issues, doing exercise can help you to keep your mind relaxed.

Functional fitness exercises: Know the benefits

Functional fitness exercises: Know the benefits

Functional fitness exercises: Know the benefits

Even though we spend most of our time within our home’s four boundaries, it’s equally important to keep yourself fit and healthy. And what could be a better way other than the functional fitness? Functional fitness exercises make it easy for the muscles to perform day to day activities. These exercises train your body for daily motion activities.

What is functional fitness?

Functional fitness is one of the best ways to combat restlessness and to keep your body in a moving position. These exercises train your muscles to prepare them for common movements by simultaneously using them for upper and lower bodies. Functional fitness exercises, also known as functional training or functional movement, are beneficial for activities like carrying groceries, walking, picking up children, etc.  These exercises improve strength, flexibility, and balance.

What are the benefits of functional fitness exercises?

Functional fitness exercises are best for improving the quality of life and reducing the risk of injuries.  Since these exercises use multiple muscles; hence they can make it a lot easier to do daily day to day tasks.  A few of the benefits of Functional fitness exercises are:

  • Improves mobility: Functional fitness exercises increase mobility by improving balance, flexibility, muscle strength, and coordination.
  • Improves balance: Since functional fitness exercises are not target-based and use all the muscles, these minimize the stress and improve the balance and posture.
  • Minimizes the chances of falls: Functional fitness exercises increase the muscles and ligament strength.  There are high chances of injuries in these areas.  Hence, functional fitness exercises reduce the risk of such injuries.
  • Improves quality of life: There is a long list of benefits offered by functional fitness exercises.  These exercises improve the overall functioning of the body. Also, you tend to boost muscle strength, endurance, and stability.  Doing functional training is a lot of fun as compared to other exercises.

 

What are the best functional fitness exercises?

 Functional training focuses on natural movements. You can do these exercises even from your home as they require minimum equipment. Here are the exercises that can be done by beginners and seniors.

Exercises for beginners

  • RDL
  • Goblet Squat
  • Framers Carry
  • Box step-up
  • Walking lunge

Exercises for seniors

  • Bear crawl
  • Kettlebell Deadlift
  • Air Squat
  • Half kneeling chop

If you’re a beginner, you should begin with bodyweight exercises.  You can add more resistance as your flexibility increases. However, you should avoid adding too much resistance as it may increase the risk for the joints and tissues.

Final Thought

In a nutshell, it can be said that functional fitness is the best way to strengthen your muscles for performing daily tasks.  As compared to the other forms of strength training like bodybuilding and crossfit, functional fitness is much easier to perform as they require minimum equipment. Also, these are low-intensity exercises that emphasize performance.  Moreover, functional training is suitable for the people of varied age groups as there is minimal risk of injuries and falls. Hence, they can prove to be quite effective.

Do you want to maintain a balanced diet? Read on what to do

Do you want to maintain a balanced diet? Read on what to do

Do you want to maintain a balanced diet? Read on what to do

Your everyday food choices affect your present and future health.  Good nutrition plays a crucial role in the maintenance of a healthy lifestyle.  Most of the nutritionists also recommend eating a balanced diet for staying fit & healthy. But there is no exact definition of a balanced diet. It does not include a single type of food. Instead, a balanced diet is a diet that contains several types of foods in various quantities to fulfill the requirement of the body for essential nutrients like calories, proteins, minerals, and vitamins. It’s a diet that includes a healthy mix of proteins, carbohydrates, calcium, fat, and minerals.

What are the benefits of a balanced diet?

Having a balanced diet provides a lot many health advantages such as:

  • Boosts the energy and improves the functioning of the body.
  • Meets the nutritional requirement of the body.
  • Helps in controlling certain diseases such as diabetes, cancer, and heart diseases.
  • Better management of illness.
  • Helps in controlling weight.
  • Maintenance of cells and tissues.
  • Reduces body fat.
  • Improves the body’s immunity power to fight against diseases.
  • Keeps the mind active.

 It’s not difficult to create healthy eating habits.  You can begin by incorporating small changes in your eating habits. A healthy balanced diet contains nutrients like vitamins, minerals, carbohydrates, and proteins.  Consuming a variety of foods from several groups like fruits, vegetables, dairy products, and protein foods can fulfill the body’s need for these nutrients.

How to maintain a healthy diet & Lifestyle?

  • Avoid skipping any meal as it reduces the metabolic rate. Instead, you should fix your daily meals and try to stick to it.
  • Focus on eating healthy foods instead of increasing your calories.
  • Don’t eat if you feel like you’re full. Limit the consumption only to the percentage you need.
  • Include a variety of foods in your diet instead of a single food.
  • Include more amount of protein instead of starch.
  • Use whole grains like millets, brown rice, and cereals.
  • Keep a note of the salt and sugar consumption you take.
  • Avoid eating unhealthy and processed food.
  • Do away with the extra fat before cooking the food.
  • Focus on calcium and mineral intake. If your meals do not possess enough amount of calcium and mineral, consider taking supplements for the same.
  • Drink enough amount of water. It removes the toxins from your body and detoxifies it.
  • Control the intake of stimulants like alcohol, caffeine, etc.
  • Do proper exercise and physical activity. Exercise helps the muscles to absorb the nutrition.

It can be said that a healthy and balanced diet along with exercise, good sleep, and a healthy lifestyle can prove to be beneficial for your health both in short-run and long run.  So, it’s important to eat a well-balanced diet as it provides the body with essential nutrients. It also minimizes the chances of diseases, infections, and fatigue.  Also, a balanced diet reduces the growth and developmental problems.   

Eating plant based diet to reduce heart diseases

Eating plant based diet to reduce heart diseases

Eating plant based diet to reduce heart diseases

Do you want to reduce the risk of heart diseases? Recent research says that consuming plant-based foods can boost your heart health.  The new study states that eating plant-based and protein-rich diet reduces the risks of heart diseases. Pioneering studies show that plant-based diet combined with a healthy lifestyle, and daily exercise can prevent heart and cardiovascular diseases.

 It has been found out that plant-based foods also reduce weight and cholesterol. But it’s not that all the plant-based diet has the same effect when it comes to reducing heart diseases. The diets that have low sulfur amino acids are more effective at minimizing the risk of heart diseases. Sulfur Amino acids play a vital role in metabolism and health. Protein-rich foods such as meat, nuts, soy, and nuts contain a good amount of sulfur amino acids.

The quality of plant foods needs to be focused upon for increased protection. The consumption of plant foods should also be reduced.

What type of plant-based diet you should eat?

The plant-based diets that are related to heart benefits should be given preference. Such food items include whole grains, fruits, vegetables, nuts, and healthy oils. One of the best diets is the Mediterranean diet that is rich in fiber, minerals, and vitamins. It helps in lowering blood pressure and bad cholesterol along with reducing the chances of diabetes and controlling weight.

However, along with the plant-based diet, it’s also important to analyze the sources of these foods as well. For instance, you may feel that it’s good to eat white rice, for the reason that it is a plant-based food. But these foods are devoid of the essential nutrients as they are highly processed. Such foods can lead to overeating as they increase the blood sugar level.

What are the other ways of minimizing the risk of heart diseases?

 Apart from consuming a healthy plant-based diet, there are several other ways of reducing the risk of cardiometabolic diseases.

  • Keep a check on your weight: You should keep a regular check on your weight. Try to keep your body mass index according to the recommended level.
  • Do regular workout: It is recommended to do regular moderate-intensity exercise for at least 120 minutes a week.
  • Get a regular check-up:  It’s not essential that if you have obesity or diabetes, there are more chances of heart diseases. Although, you may look healthy but deep inside there might be something amiss. You should get your regular check-up done including your blood sugar level, cholesterol, and blood pressure.

 In a nutshell, it can be said that you don’t have to turn yourself into a vegetarian to get the maximum benefits. Instead, you should focus on consuming the right plants and doing away with unhealthy foodstuff. Initially, you should begin by making small changes in your diet. Focus on minimizing the intake of animal products, potentially minimizing the risks of heart diseases. It’s also a good idea to practice regular exercise, avoid alcohol, and monitor your health on a regular basis.

 

Eating plant based diet to reduce heart diseases

Eating plant based diet to reduce heart diseases

Eating plant based diet to reduce heart diseases

Do you want to reduce the risk of heart diseases? Recent research says that consuming plant-based foods can boost your heart health.  The new study states that eating plant-based and protein-rich diet reduces the risks of heart diseases. Pioneering studies show that plant-based diet combined with a healthy lifestyle, and daily exercise can prevent heart and cardiovascular diseases.

 It has been found out that plant-based foods also reduce weight and cholesterol. But it’s not that all the plant-based diet has the same effect when it comes to reducing heart diseases. The diets that have low sulfur amino acids are more effective at minimizing the risk of heart diseases. Sulfur Amino acids play a vital role in metabolism and health. Protein-rich foods such as meat, nuts, soy, and nuts contain a good amount of sulfur amino acids.

The quality of plant foods needs to be focused upon for increased protection. The consumption of plant foods should also be reduced.

What type of plant-based diet you should eat?

The plant-based diets that are related to heart benefits should be given preference. Such food items include whole grains, fruits, vegetables, nuts, and healthy oils. One of the best diets is the Mediterranean diet that is rich in fiber, minerals, and vitamins. It helps in lowering blood pressure and bad cholesterol along with reducing the chances of diabetes and controlling weight.

However, along with the plant-based diet, it’s also important to analyze the sources of these foods as well. For instance, you may feel that it’s good to eat white rice, for the reason that it is a plant-based food. But these foods are devoid of the essential nutrients as they are highly processed. Such foods can lead to overeating as they increase the blood sugar level.

What are the other ways of minimizing the risk of heart diseases?

Apart from consuming a healthy plant-based diet, there are several other ways of reducing the risk of cardiometabolic diseases.

  • Keep a check on your weight: You should keep a regular check on your weight. Try to keep your body mass index according to the recommended level.
  • Do regular workout: It is recommended to do regular moderate-intensity exercise for at least 120 minutes a week.
  • Get a regular check-up:  It’s not essential that if you have obesity or diabetes, there are more chances of heart diseases. Although, you may look healthy but deep inside there might be something amiss. You should get your regular check-up done including your blood sugar level, cholesterol, and blood pressure.

 In a nutshell, it can be said that you don’t have to turn yourself into a vegetarian to get the maximum benefits. Instead, you should focus on consuming the right plants and doing away with unhealthy foodstuff. Initially, you should begin by making small changes in your diet. Focus on minimizing the intake of animal products, potentially minimizing the risks of heart diseases. It’s also a good idea to practice regular exercise, avoid alcohol, and monitor your health on a regular basis.

Vegetarian or non-vegetarian – which diet is best for losing weight?

Vegetarian or non-vegetarian – which diet is best for losing weight?

Maintain Your Fitness At Home

Vegetarian or Non-Vegetarian - Which diet is best for losing weight?

Diet for weight loss: The results of the study, published in the journal Nutrients, directly indicate that the smaller the proportion of animal food in the human diet, the lower the body mass index (BMI).

This has long been discussed. Everyone who wants to lose weight is struggling with a dilemma of whether to follow a vegetarian diet or a non-vegetarian diet. Currently, we hear how many people are moving towards vegetarianism – from celebrities to models and too many health enthusiasts. For many years, there has been debate about whether a vegetarian diet is healthy and contributes to weight loss or not. A vegetarian diet can be divided into three parts: vegetarian, Lacto-vegetarian, and lacto-ova-vegetarian. Fruits, nuts, vegetables, grains, and legumes these are pure vegetarian diet. The Lacto-vegetarian diet contains dairy products such as milk, butter, cheese, etc., as well as plant foods.

“Lacto-vegetarian diets are very practical, easy to plan, and healthy. They certainly help to lose weight without compromising nutrients. They are recommended for both adults and children. “On the other hand, Lacto-Ova vegetarian food includes eggs and dairy products such as milk, butter, cheese, and so on. Without a doubt, a vegetarian diet is full of vitamins and minerals, fiber, magnesium, unsaturated fats, and folic acid. Such a diet protects us from various diseases, such as diabetes, heart disease, controls blood pressure, prevents cancer, and lowers cholesterol. Chicken, meat, eggs, and fish these all are non-vegetarian diet. Non-vegetarian food also have  many health benefits, as this type of food is rich in protein and vitamin B. Non-vegetarian foods strengthen our muscles and help them grow faster. It also helps to maintain stamina and hemoglobin.

The results of the study, published in the journal Nutrients, specifically indicate that the less often the proportion of animal food in the human diet, the lower the body mass index (BMI). Researchers have suggested that this may be due to the lower proportion of heavily processed foods in the plant’s diet.

What animal products a person consumes is also important. If these are mainly the so-called primary products of animal origin, that is, meat, sausage and fish, a person usually has a higher BMI than a person who eats secondary products of animal origin, that is, eggs, milk, dairy products, cheese, and butter.

Evelyn Medawar, the first author of the study, explained: “Foods that are excessively rich in fat and sugar are especially fatty”. They stimulate appetite and slow down the feeling of satiety. If you avoid animal products, you consume fewer such products on an average.

Also, vegetarian food contains dietary fiber and has a positive effect on the microbiome in the intestine. This can cause satiety better than food made from ingredients of animal origin.

Here are some benefits of a meat diet:

Best Diet and Fitness Tips for Men
  • Protein: A non-vegetarian diet, which mainly includes meat, fish, eggs, and dairy products, is a good source of protein. However, protein can also be found in cereals, nuts, and legumes, but these protein sources are incomplete.
  • Vitamin B 12: Vitamin B 12 and iron found in meat, fish, eggs, and milk are abundant. This is very important for the formation of red blood cells and nerve fibers. If our body does not produce enough red blood cells, this can lead to iron deficiency, known as anemia. Deficiency of iron or vitamin B 12 can lead to fatigue.
  • Fitness: Meat, chicken, and fish, together with eggs, protect the body from excessively cold weather during the winter. Eggs and fish give the necessary vitamins, proteins, nutrients, and minerals that are good for your overall health.
  • Improving wisdom: According to medical science, a diet consisting of seafood, such as fish and eggs, improves our intelligence and contributes to the normal functioning of our brain. This ultimately speeds up our wisdom.
How Men Can Stay Physically Fit In A Pandemic?

How Men Can Stay Physically Fit In A Pandemic?

Fitness At Home

With gyms being closed down due to the corona virus pandemic, maintaining your physical fitness can be quite difficult. However, it does not mean that you have to give up your daily fitness routine.  There are numerous exercises you can do with a minimum amount of equipment to ensure your workout and maintain your health.

Why Is Physical Activity So Significant?

Well, doing regular exercise can prevent premature deaths and reduces the risks of chronic diseases. Exercising also prevents cancer, diabetes, and heart diseases. Hence, you should follow a daily exercise routine to maintain your physical fitness and minimize the chances of various health diseases.

How You Can Maintain Your Physical Fitness At Home?

The corona virus pandemic can’t stop you from doing exercise if you have a strong determination to stay fit and healthy.  You can do plenty of exercises while staying at home. Read on to have a look at different ways to exercise at home.

  • Weight/ resistance training

Most of us don’t have a gym at our home but still, exercise can be done using limited dumbbells. If you don’t have a dumbbell, you can make your own weights from the various items of daily use. You can use heavy cans, books or other heavy materials and try weightlifting.

If you want to do bench pressing using weights, lie on your back, press the weights by holding them in your hands.

Bodyweight exercises

You can choose a combination of several body weight exercises to build your muscles.

Squats

You can do 2-3 sets of squash and increase the number progressively. To do squats, begin by standing up, then drop your buttocks backward and bend your knees.

Pushups

The men who are beginners can try pushups. To do pushups you should begin by keeping your knees to the ground.

Planking

You can also do planks to make your abs stronger. For doing planks, lie on your stomach, bend your elbows and push up to the forearms. Do this for a minimum time of 10-20 seconds and do it continuously.

Lunges

Keep your one leg forward and bend your knees. You should take care that your front knee does not go past your toes. You can also practice reverse lunges by taking a step in backward position. Some men find it easier to do side lunges.

Tips for Men
  • Cardio exercises

You can also do several cardio exercises such as lapsing around the house, climbing stairs etc.  A few of the cardio exercises that you can easily do while being at home are:

Crab walk

It’s the best way to increase the flow of your blood. It makes your upper arms strong and also works for your legs and back.

Jumping jacks

Jumping jacks is an exercise to widen your legs.  This exercise stimulates your heart muscles and relieves you from block or strokes. You can easily do this exercise from the comfort of your home.

Russian twist

It’s the best exercise for your abdomen. To do Russian twist, you should lean on your back at 45 degree angle, bent your knees and make a V shape between your upper body and thighs.

Dead bugs

It’s a great exercise to improve the flexibility of the body and strengthen the muscles. For doing this exercise, lie on your back and extend your legs and arms towards the ceiling. Put your right hand behind your head and lower your left leg.

Jogging/ Walking

You can improve your cardio by jogging in your neighborhood and following the social distancing guidelines. Avoid going in overcrowded places for walks, take adequate precautions and maintain social distancing.

You do not need any special skills to do fitness exercises. All you need to have is a strong determination and zeal to maintain your health. You can follow a daily exercise routine even at your home if you want to feel physically and mentally good.

How to maintain your fitness while staying at home during the pandemic?

How to maintain your fitness while staying at home during the pandemic?

The coronavirus pandemic has affected our life beyond imagination. It has not only forced us into staying at home but has also affected our physical activities. Many women who are fitness freak have found a change in their daily exercise routine due to the closure of gyms and fitness centers.
However, you need not to worry about your fitness if you’re stuck at home due to the pandemic. It’s possible for you to be fit and reduce the chances of inactivity by performing simple exercises at your home with minimal equipment.

At Home Exercises For Women

Regular exercise helps in the maintenance of a healthy lifestyle and mindset. It also removes bacteria from the lungs and airways. We’ve rounded up a few at-home exercises that you can do easily do at your home.

  • Glute Bridge

This is the best exercise for warming up the muscles and glutes. You can begin with a regular glute bridge and move forward to a more effective single leg bridge. It targets your hamstrings and glutes.

  • Chair squat

Squats help in strengthening your legs and core. Stand in front of the chair. Your feet should be shoulder width apart and toes should be pointed in the forward direction.  Bend your knees and take your hips in a backward direction with your chest and head up.  Touch your chair with your butt and get back to the original position.

  • Step ups

Step-ups is a good exercise to form balance, stabilization and build strength. For extra resistance, you can add weight on either side of the body.

  • Wall sits

It’s the most effective exercise for activating your glutes and hamstrings. For a better workout, you can follow an approach of equal work and rest. For instance, you can work out for 40 seconds and rest for 40 seconds. You can repeat this exercise until you feel exhausted.

  • Push ups

It’s a full body exercise that enhances your strength.  It lays emphasis on your upper body and muscles. If you find difficulty in doing regular exercise, you can try knee pushups. It’s a beginner style push-up you can do before going for standard push-ups.

  • Shoulder taps

For building stability and strength, shoulder taps is the best exercise. There are a number of variations of shoulder taps you can try. It basically targets your transverse abdominals. It helps in strengthening your core and gaining stability.

 

Nutrition Tips for Women
  • Brain dog

It’s a simple exercise that increases stability and relieves you from back pain. It also makes your posture better. You should use the right techniques and alignment to get the most benefits from this exercise.

  • Bicycle crunches

This is an excellent exercise for improving your obliques, and rectus abdominis. Apart from toning your abs, this exercise will also help in toning your thighs because your hamstrings as well as your quads shall be used when you exercise.

  • Dead bug

This exercise helps in building your core muscles and improves stabilization.  It also protects your lower back and relieves your pain. It’s a supine abdominal exercise that is done by lying on your back.  You can begin this exercise by doing 1-3 sets daily and gradually increasing the number of sets.  You can perform advanced variations of this exercise once you have mastered it.

  • Burpees

It’s a high intensity exercise for improving your heart rate. Initially, you can try a 2:1 approach while doing this exercise. Push for 20 seconds, and then take a rest for 10 seconds. You should do this exercise repetitively for gaining full body endurance.

  • Mountain climbers

Mountain climbers help in building endurance, strength and stamina.  You can try its different variations. For instance, if you want your heart rate to be up, you should be fast.  By doing this exercise you’ll get a total-body workout. Your upper body begins to stabilize as to do the moves. Being a cardio exercise, it will benefit your heart health.

It’s the right time to inculcate exercise in your daily routine for gaining the health benefits. The coronavirus pandemic has offered unlimited time to improve your health by doing exercise while staying within the boundaries of your home.  There are unlimited videos on various online platforms that can guide you in doing exercise. So, buck up your belt and start exercising today!!!