How can physical activity help Your health?

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How to be active for health in a week

Regular physical activity (exercise) can help lower your risk for many diseases that affect women, including heart disease and stroke. Exercise can also help relieve symptoms of some conditions, such as depression, type 2 diabetes, and high blood pressure. Women need to do different types of physical activities to reach or stay at a healthy weight and build strength and endurance.

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How can physical activity help Your health?

Getting regular physical activity is one of the best things you can do for your health. Regular physical activity can help:1

• Lower your blood pressure and cholesterol
• Lower your risk of dying early
• Help you lose weight (if you combine it with cutting calories) or keep your weight where it is as you get older
• Improve depression
• Improve sleep
• Lower your risk of diseases such as breast cancer, colon cancer, type 2 diabetes, heart disease, and stroke

How can physical activity help Your health as I age?

Physical activity can help with your health when you get older. Regular physical activity helps:

• Keep bones strong
• Prevent hip fracture (breaking your hip)
• Decrease pain from arthritis
• Prevent dementia
• Maintain the independence to do basic everyday activities, like getting dressed, going to the bathroom, bathing, and eating

How much physical activity should I do?

Researchers know that the more physical activity you do, the more your health benefits. The more time you spend being active each week, the lower your risk is for dying early

The Physical Activity Guidelines suggest that each week, women get at least:

• 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic physical activity. You know you are doing a moderate-intensity activity when your heart is beating faster but you can still carry on a conversation. Try a brisk, 30-minute walk five times a week.

OR

• 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity. You know you are doing a vigorous-intensity physical activity when you are breathing hard and it is difficult to have a conversation. This could be a 40-minute jog or step class twice a week.

OR

• A combination of moderate- and vigorous-intensity aerobic activity

AND

• Muscle-strengthening activities on two or more days

You should aim for these amounts, but any physical activity is better than no physical activity. Try to spread your activity out over the week so that you are active on at least three days. You need to be active for at least 10 minutes at a time to get health benefits.

Physical activity should be in addition to the normal activities of daily living, such as cleaning, walking from the parking lot, or taking public transportation.

Can I exercise if I have underweight, overweight, or obesity?

People who are underweight due to an eating disorder should not exercise unless their doctor tells them to. Your doctor or nurse can help you develop an exercise plan that is healthy and safe for a person of your current weight.

Women who have overweight or obesity should talk to their doctor or nurse about any concerns they have about beginning an exercise program. For most people, any amount or type of physical activity will help your overall health. Physical activity can also improve muscle strength, balance, and flexibility.1

Can I exercise if I never have before?

Yes. Start slowly if you haven’t been physically active before or if it has been a while. Talk to your doctor or nurse about exercise if you have a health condition.

Check out these tips for getting started. Also, talk to your doctor about ways you can fit physical activity into your life.

How much physical activity do I need to lose weight?

Everyone is different. How quickly you burn calories when you are physically active can be very different from other people, based on your specific genes, biology, and past. While scientists know that there are 3,500 calories in a pound, burning 500 extra calories every day (or 3,500 calories in a week) does not always result in losing exactly one pound. This is also true if you eat 500 fewer calories every day for a week, for a total of 3,500 fewer calories in one week.

Find a personalized healthy eating plan using the our weight loss section. The best way to lose weight is to combine healthy eating with exercise.

How much physical activity should I do if I’m trying to avoid weight gain?

Everyone is different. Physical activity is important to help you maintain your weight. But the amount of physical activity you need to stay the same weight depends on your specific genes, biology, past, and age.

Some women can maintain their weight by doing five hours or less of moderate-intensity activity a week. Some women may need to do more than five hours of moderate-intensity activity a week to stay at the same weight.2

Talk to your doctor or nurse about how much physical activity you need and how to do it safely.

How can I avoid gaining weight after menopause?

As you age, and especially in the years after menopause, you may find it harder to maintain your weight. You may need to increase the amount of physical activity you get and lower how many calories you eat to stay the same weight. Learn more about avoiding weight gain after menopause.

What types of physical activity should I do to be healthy or lose weight?

You should do two types of physical activities on a regular basis: aerobic and muscle-strengthening activities.

Aerobic activities

Aerobic activities (also called “cardio”) make you breathe harder and your heart beat faster. During aerobic activities, such as running or dancing, you move your whole body, or a combination of arms and legs, over and over again.

Muscle-strengthening activities

Muscle-strengthening activities include working out with weight machines, free weights, or exercise bands. You also can do exercises that use your own body weight to create resistance, such as yoga, sit-ups, or push-ups.

The muscle you build helps you have the strength to do daily activities, such as climbing stairs or carrying groceries.

During strength training, you should do different exercises to work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms). You should try to do muscle-strengthening activities on two or more days each week. Allow one day in between sessions to avoid too much stress on your muscles and joints.

Will I bulk up too much if I do weightlifting or strength training?

Many women do not do any type of muscle-strengthening exercise because they are afraid of becoming too muscular. But women’s bodies are different from men’s bodies. Women naturally have more body fat and less muscle. Unless you are a professional bodybuilder or athlete, it is very unlikely that you would become more muscular or bulky than you would like from strength training.

Strength training or weightlifting is very healthy for most women.

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Let’s Feel Deeper: Meditation Tips for Beginners

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Often regarded as a mindfulness tactic, meditation is a practice where an individual is able to achieve focus in their mind. Through training, one can heighten their awareness and gain clarity and emotional calmness, reflecting a stable state.

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Meditation has been proven by many studies to reduce stress, control anxiety levels, and even lengthen the attention span of practitioners. The practice of meditational exercises has ancient roots and can be dated back to 1500 BCE. Many cultures and traditions offer their own style of meditation as it was often considered as a path towards attaining enlightenment and self-realisation.

According to a sports and fitness report by Statista.com, the demand for yoga and meditation are rising in the US, and 12% of people surveyed stated that they would even be willing to study these disciplines online. Another survey in 2018 reveals that as much as 51% of US millennials and 43% of US baby boomers indulge themselves in private meditation to recover from stressful events.

In light of this information, let us offer you some ways through which you can better concentrate on your meditation routines and get rid of distractions. So, let’s take a quick look at each one of them:

Meditation Tips for Beginners

Attitude Matters

Your attitude defines your zeal, level of understanding, and enthusiasm behind every action or task you commit yourself to. Similarly, for meditation, you need the right attitude as well; otherwise, the whole regimen loses its meaning and offers negligible value in the end.

The right attitudes for meditation are never to strain yourself or be on a rush to expect things to happen quickly. You neither need to cling on to something or reject yourself. The best thing to do is to loosen up and relax. Meditation starts when you accept yourself as you indeed are but remain gentle and enjoy this journey that is intended to investigate your true self.

Set a Routine

Our body learns better when we repeat actions. The brain learns to follow with a set routine, and this means that you need to develop a daily or regular practice, and the more you practice meditation, the better you will become with time.

Furthermore, establishing a routine also trains you to keep a particular time slot empty for your practice of meditation, and this comes with dedication and commitment.

By commitment, we mean your intent to meditate and not to be disturbed during such sessions. Hence you would naturally plan your day in a way where during meditation you would avoid all distractions and disturbances consciously.

Emptying the Mind

Our minds are a warehouse of all the troubles; this is the place where a ton of ideas and notions run rampant. For meditation, you need to empty your mind. Various techniques can help you empty your mind before meditation. Our reactions to our beliefs that are depended on our thoughts and feelings cause an interaction.

When you stop reacting, you break the cycle, and eventually, with no further interactions, there can’t be any perceptions or interpretations to which we might get thoughts or feelings in us. With no thoughts and feelings being instigated, you are gradually able to free up space in your head, and that is known as the empty mind.

Focusing Attention

Our brain has the ability to concentrate and bring any stimulus to our attention.

Many Buddhist who are known as maestros of meditation often practice selective attention by sustaining moment by moment focus on a chosen object. This could be the sound of their breathing or only a metronome sound.

To get your attention in the right-centre, you can start by choosing a target and then zero in with your senses. Simultaneously, it would be best if you also tried to calm your inner voice that can often cause distractions during this phase.

Lastly, the least of your concern should be a failure, remember you need more time, and shorter sessions are better during the beginning stages.

Choose the Right Community

There are many meditation communities across various neighbourhoods;

you need to find one. You can also go online and see what is being offered and when they are available. Meditation communities are a blessing since they can offer you tons of improvements and facilitate you in every possible way to achieve inner peace.

Getting to Know Yourself

Nobody is born in this world knowing their own self. Surely, we all have preferences and dislikes but that in itself are revealed to us when we first experience them on our own. Hence, meditation is a lesson in which you unravel your own mystery. There are some core values inside all of us, and many life events that we go through teach us about them.

Our convictions and beliefs are hidden deep within ourselves, and through meditation, you can unveil them.

Identifying your own weaknesses and strengths is extremely important for all us. There is a famous saying that one can fool the entire world around them, but they can’t deceive the person looking back at them from the Keeping Your Feelings in Check

We, as a human being, are a bundle full of emotions and feelings. It is common that when we least want them, they run abundantly and freely throughout our existence. One of the biggest distractions during meditation is disturbance from all of these unwanted feelings coursing through our minds and bodies.

Some of the best ways to keep feelings and emotions in check are by accepting them rather resisting them. As a person you should learn to forgive yourself and be grateful for the life that you have. There are millions of people in the world right now that have far less than what you have possession of.

Breath Naturally

This is often an ongoing concern for beginners who consider breathing a far more critical interest than achieving mindfulness and self-awareness. Their notions often involve questions like what is the right way to breathe. The correct answer is that you should never breathe unnaturally; in fact, you should breathe just as you usually do.

To encourage normal breathing through your meditational regime, breathe several times before starting. This will help you feel more grounded on the actual focus and objective behind the practice of meditation.

Experts advise keeping your mind off of such diversions as they are simply deviations from the actual practice of meditation.

Scan Your Body

Another way to keep yourself from interrupted during meditation is to scan your own body. See if you have any areas where you feel the emission of pain. Are you under any physical pain or is there an injury that you have sustained, which can cause your body to hurt?

Tending to your physical needs is like drinking water when you are thirsty or eating food when you are hungry. It is all a natural process. So, if you find any wounds, then the best thing to do is to apply corrective treatment for them. This way, you will follow the flow of nature and harmony.

Sit Comfortably

Lastly, it is vital that when you meditate, you should never put yourself under any form of physical pressure or unwanted strain. Your muscles and your entire body should be relaxed, and there should be no tensions.

Always find the most comfortable position when you are preparing yourself to meditate. This will help you avoid the inconveniences of changing your body posture midway through your regime. Every part of you should be at peace, and you must comfort your body during these practices.

Conclusion

There are various types of meditations, and each discipline has something truly unique to offer you. Some of the popular types include focused mantra, mindfulness, movement, and transcendental, to name a few.

We hope this post was able to offer you a better understanding of some of the ways through which you can meditate better without distractions.

"Disclaimer: Nutrieat works with a well experienced team.But nutrieat insists before use any type of subject matter mentioned on our website you should ask your concerned professionals about. 

You can ask experienced dieticians of nutrieat through the Ask Us forum below, our team will try to answer your questions as soon as possible. Thanks for visiting nutrieat"

What Is Mental Health: Know about

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood.

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Over the course of your life, if you experience mental health problems, your thinking, mood, and behaviour could be affected. Many factors contribute to mental health problems, including:

• Biological factors, such as genes or brain chemistry
• Life experiences, such as trauma or abuse
• Family history of mental health problems

Mental health problems are common but help is available. People with mental health problems can get better and many recover completely.

Early Warning Signs

Not sure if you or someone you know is living with mental health problems? Experiencing one or more of the following feelings or behaviours can be an early warning sign of a problem:

• Eating or sleeping too much or too little.
• Pulling away from people and usual activities.
• Having low or no energy.
• Feeling numb or like nothing matters.
• Having unexplained aches and pains.
• Feeling helpless or hopeless.
• Smoking, drinking, or using drugs more than usual.
• Feeling unusually confused, forgetful, on edge, angry, upset, worried, or scared.
• Yelling or fighting with family and friends.
• Experiencing severe mood swings that cause problems in relationships.
• Having persistent thoughts and memories you can't get out of your head.
• Hearing voices or believing things that are not true.
• Thinking of harming yourself or others.
• Inability to perform daily tasks like taking care of your kids or getting to work or school.

Mental Health and Wellness

Positive mental health allows people to:

• Realise their full potential
• Cope with the stresses of life
• Work productively
• Make meaningful contributions to their communities

Ways to maintain positive mental health include:

• Getting professional help if you need it
• Connecting with others
• Staying positive
• Getting physically active
• Helping others
• Getting enough sleep
• Developing coping skills

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Meditation: The only way to mental exercise

Meditation is a mental exercise that trains attention and awareness. Its purpose is often to curb reactivity to one's negative thoughts and feelings, which, though they may be disturbing and upsetting and hijack attention from moment to moment, are invariably fleeting.

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Benefits of Meditation

It’s impossible for us to make our thoughts disappear; often, the more we try to suppress them, the louder they become. But practicing meditation can help clear away the mind’s chatter.

Studies show that meditating even for as little as 10 minutes increases the brain's alpha waves (associated with-relaxation) and decreases anxiety and depression.

Meditation has been shown to increase focus, reduce stress, and promote calmness.

It can also help people recognise and accept negative emotions especially when it is done in combination with mindfulness practices that keep people grounded in experiencing the present.

It may be particularly effective when the meditator has social support, such as in a structured group setting or with the help of a friend or family member.

In mindfulness meditation, one turns their attention to a single point of reference, such as one’s breath or bodily sensations, or a word or phrase known as a mantra.

The practice has been shown to decrease distraction and rumination, make negative automatic thoughts seem easier to let go of, and promote greater enjoyment of the present moment. Loving-kindness meditation directs one’s focus toward developing feelings of goodwill, kindness, and warmth for others. It can help boost empathy and compassion, and curb charged responses to negative thoughts.

Meditation promote focus-attention

Most forms of meditation are meant to decrease distractibility and promote focus on and enjoyment of the present moment. Like many forms of meditation, requires that one turn attention to a single point of reference. It can involve focusing on the breath, on bodily sensations, or on a word or phrase, known as a mantra. Successful meditation takes into account both internal and physical states

Regular meditation also:

• Increases activation in the left PFC, which lifts the mood
• Increases the power and reach of very fast gamma-range brainwaves, which promote learning
• Preserves the length of telomeres, the caps at the ends of DNA molecules; longer telomeres are associated with fewer age-related diseases. (This was found in a three-month retreat, and may not apply to meditation in general.)
• Reduces cortical thinning due to aging in the insula and the PFC

Meditation is the quintessential training of attention. Since attention is like a vacuum cleaner sucking its contents into your brain through what’s called “experience-dependent neuroplasticity” getting better control of your attention is the foundation of changing your brain, and thus your life, for the better.

Least 1 minute meditation also good.

The minutes we spend meditating are usually the best ones in our day. They feel like coming home. It’s good to be home.

How?

The best meditation of all is the one you will do. So find what you like and will stick with. There are tons of books, talks, even videos about meditating, plus great teachers all over the place. 

Meditate for as long as you like. Even one minute is good and 10, 20, or even 45 minutes could be even better. we suggest you join nutrieat.org in being committed to meditating every day for at least one minute.

"Disclaimer: Nutrieat works with a well experienced team.But nutrieat insists before use any type of subject matter mentioned on our website you should ask your concerned professionals about. 

You can ask experienced dieticians of nutrieat through the Ask Us forum below, our team will try to answer your questions as soon as possible. Thanks for visiting nutrieat"