live a healthy and happy life

When you think of living a happy life, health plays a major role. Without good health and a healthier lifestyle, you cannot think of living with calm and peace. While there are many basic steps you can adopt in your daily life such as eating real food, drinking water, exercise, etc. but all these will stay with you, but this knowledge would not be enough when it comes to implementing these on your daily life.

So as to ease away to healthy living, there are tips you can consider for living a healthier life.

 Eat real food

Obviously, there’s no better option to adopt a way to healthy living than adding real food to your daily meals. No processed food helps you maintain your daily requirements of proteins, vitamins, and minerals and helps you clear your skin and normal diseases.

Regular and long term diet full of real food helps to prevent serious diseases like

• Diabetes
• Obesity
• Depression
• Anxiety etc.

Your daily food habits must contain

• Whole grains
• Protein-rich diet (meat, fish, eggs)
• Avoid foods which have high fat, cholesterol, added sugar
• Avoid eating a heavy meal before sleeping

Maintain a habit of physical activities

Giving at least 30 minutes of your day to exercise and physical fitness activities. They will help you maintain your body and fitness. This is one of the best tricks to improve your health.

• Walk whenever possible.
• Take stairs rather than lifts
• Park your car from a distance to your location
• Take regular strolls
• Breathe in the fresh air and take out time for early morning walks
• Start slowly with exercise and then gradually increase to avoid any kind of injury
• Physical activities like yoga, swimming, aerobics, stretching, etc. are helpful for any age group

Benefits of Maintaining a habit of regular exercise are as follows

• Reverse aging
• Improves balance and flexibility
• Decrease stress and anxiety
• Improves self-esteem and confidence
• Controls weight gain

Take regular snacks

 Remember to take little breaks in between your daily busy schedule. Eating a little snack after every hour or two would be the best way to boost your mood and health anywhere at any time.

• Eat Salads
• Oats
• Fruits
• Juice
• Rusk
• Milk etc.

It all depends on your mood and preference that what you would want to eat at that time of the day. Adding little snacks keep your mind healthy and active.

Plan vacations 

Show love to yourself and gift yourself vacation vouchers whenever possible. Vacations are always a fun break that you deserve after all your daily hectic schedule.

Plan a small trip to the place you love, whether alone or in a group. Choose a place that has a healthier environment. Remember :

• Take snacks with you
• Keep yourself hydrated everywhere
• Pack the essentials
• Keep the things of your hobbies and take time to do these whenever possible
• Relax your mind and body and forget your problems for a while.

When you take a vacation, you get time to relax your body and mind which calms your soul. A stress-free body and mind is a way towards success. The more relaxed you are, the more likely you are to concentrate on your work properly.

Here’s a healthy tip: Take sick leaves once in a while to give yourself a day-break to keep your mind fresh.

Read and read more

 Adopt a habit of reading more and more. The more you read, the more it stimulates the brain. That’s a tip to keep your mind healthy.

Reading time takes away your daily problems and stress and helps you live a calmer life.

Writing is also another way you can try to distract your mind from stress and get rid of anxiety. Write about the thing that disturbs you and watches the problem fades away. When you are stressed about a situation, your body and mind use all your energy to help you find a solution for it which overall comes down to a situation of overthinking. To avoid this chaos and try living a stress-free life and live a healthy and happy life.

Take care of your mental health

 We talk about physical health, outer looks, and glow but the most important thing in a healthier life we forget to discuss the mental state of a person

If you are not mentally healthy and having some mental problems like stress, anxiety, depression can destroy someone’s life more than you can imagine. So mental health is equally important.

There are some simple tips to maintain a healthy state of mind, and they are

• Get enough sleep. On average, an adult person must get at least 7 to 8 hours of sleep every day to maintain the normal health of the mind.
• Take a walk. Your mind needs relaxation from all the chaos and walking in nature is the best life hack you can try.
• Keep trying new things like food, dress, shoes, books, etc. to keep your mind fresh.
• Talk to people about your problems and be open so as to decrease the pressure on your mind.
• Enjoy your achievements.

When you plan on to get a healthy lifestyle you need to take note of things that are important. Try these little tips and tricks to a healthier life that are mentioned above to start adopting better ways of life.

Research about things and get a clearer idea of your ways and life and then try adapting more and more things every once in a while. A healthy body and mind are all that you need to maintain a healthy lifestyle.  Try being happy and satisfy what you really are and live a healthy and happy life.

Emotional Intelligence

Emotional intelligence means managing and knowing their own emotions and also, know the emotions of others too. If a person has a high range of emotional intelligence, it means they know exactly how they are feeling, what they are feeling, what the are meaning for their emotions, what could the consequences of their emotions and how they will affect others.

It is said that the people who acquire a high level of emotional intelligence will become a good leader. On the other hand, they perform very at good at their job, and they are also very good coworkers. If a person has a high level of emotional intelligence, then they are highly aware of his or her emotions it doesn’t matter if the emotions are positive and negative. They can also manage and know their negative emotions such as frustration, anger, sadness, and jealousy. It is also a good thing because if you have high Emotional Intelligence then you can be a better parent, leader, friend, or partner.

Here, I will be going to discuss the ten best Emotional Intelligence Activities and Exercises to improve your emotional intelligence:

Self Awareness

It is the most important emotional intelligence activity when it comes to knowing your emotions. Self-awareness is the capacity of a person to look within himself/herself without being bias with positive and negative. A person thinks that they know everything about themselves and know everything that they feel. However, sometimes you stuck in a situation, where you don’t know what emotion is overpowering you and it is the time when the question arises that do you really very well self-aware of your own feelings.

Self-awareness exactly means that you what you are doing, how you actually feel about that thing, and the most important thing is to try to sort what is that you don’t know about your emotional state.

Feelings are the most complex things about humans, and it is very difficult to understand sometimes what you are actually or maybe we can sometimes we have mixed feelings at a time. That’s why awareness about oneself is important and must to do to figure yourself out from inside.

Stay Motivated

Motivation is key to success if you want to be successful in life; then staying motivated is the key factor you should pursue. It basically means a person’s continuous willingness to achieve their goal or target. Motivation comes from within, and it’s the mixture of feelings like passion, creativity, drive, craze, aspiration, inspiration, optimism, etc. These are all emotions that a person needs to understand to keep oneself self-motivated and this is very important to do, and that’s why it is the best emotional intelligence activity.

Emotional intelligence of a person really depends on their motivation because if they are not even clear with their goals achieving strategy. Then how come they can sort how they are feeling and what emotion in driving them. If they can achieve their goals and work hard for them, then it is clear that the person knows about himself and his emotions and he also knows how to put his emotions in actions to get results.

Positive Attitude

Your attitude matter in everything you do. If you have a positive outlook towards things in your life, eventually you are able to solve anything. On the other hand, with a negative attitude, you will just increase your problem into a bigger one. And because of this, staying positive or keeping your attitude positive towards things in your life is a must. To achieve a high level of Emotional Intelligence will also help you understand the attitude yours and as well as of others. If your attitude is negative toward anyone it will surely impose a negative impact on that person and even might hurt their feeling. But a positive attitude imposes only positive vibes on anyone. Your positive attitude will keep them optimistic, and they will eventually know what they have to do.

Staying positive also means practicing positive things such as meditation, yoga, listening slow or light music, and even your diet also impact on positivity. So first practice positive things in your life to keep your attitude positive towards everyone or anything. This also helps in increasing your emotional intelligence.

Critiques are your friends

Criticism usually means expressing one’s opinions and thoughts regarding the positive and negative aspects of someone or something. Criticism is not something bad it is the important aspect of your work or maybe of yourself. Critics are very important in your life and if they tell you your flaws don’t be upset about it, instead be happy that you can remove those flaws from your life. Taking criticism positively is a really important emotional intelligence activity.

One of the sayings of poet Kabir is about critics, and he is encouraging a person to have critics in his/her life. The saying is, “Keep your critics close to you, let them a house in your yard. That way you don’t need soap or water to clean up your act.” If a person has a high level of emotional intelligence then that person happily accepts critic’s opinions, even if negative or positive. They do not get offended and go all defensive about themselves; on the other hand, they face it with courage.

Empathy is helpful to achieve emotional intelligence

Empathy is necessary because of the emotional intelligence of a person is not only depending on knowing one’s feelings but also knowing and understanding about the feelings or emotions of others too. It simply means understanding other’s feelings, emotions, and situations. Empathy enables you to see things from other people’s perspectives.

It also enhances a person’s capacity for emotional intelligence by providing them a point to also, understand other’s emotions and react according to them. This way, people also don’t hurt anyone and their emotions.

Influence of Oneself

Your personal influence on others also enhances emotional intelligence because if a person gets inspired by your work and habits. Then it actually counts on your side. If you are doing hard work, going well along with your co-workers, and helping others. This way to can influence and motivate the people that are in your surrounding.

Personal influence is not just this your personality, your way of talking, presenting something. It’s the capability to confront things that are important, achieving your goals and vision also add-in.

Listen to improve your emotional intelligence

Listening is very important, it helps you understand things better, and It helps you make a better decision. Listening is important for everyone including people doing jobs and even students. It does not only improve your emotional intelligence, but it also improves your communication skills.

Effectively listening to another person will help you improve their ideas, their opinions, their thoughts about particular things. It will help you in analyzing their behavior also, and this way you can also predict their emotions. Even you can also figure out how they are feeling. It is the best exercise for improving your emotional intelligence.

Respond not to React

In giving a response and reacting towards anything is two different things. Reacting exactly means getting defensive towards someone’s opinions or thoughts. On the other hand, giving a response is more healthy and it shows more patience. Basically, a response is an approach and more like a discussion. Reacting towards the opinions of the other and thoughts might not be a good decision. It may cause a problematic situation for you and that person.

Self-control is key to emotional intelligence

It is the biggest thing a person can achieve, and it is really the best emotional intelligence activity. It helps people to improve their emotional intelligence and also helps them to understand their emotions.  For example, you are angry over something, and your emotional intelligence helps you figure out the emotion of anger. This is also good to control your anger because you are also aware of the other people emotion’s around you.

Self-control can’t be taught, a person can master this skill by own, and it will help you develop your personality. It will make you calmer and more positive.

Handling tough situations

This is the best emotional intelligence activity to test your emotional intelligence. To know your feelings in the tough situation, how you should respond, how to handle, how to manage other things. If a person has a high level of emotional intelligence then he will be going to positive, calm and relax. He will first analyze the whole situation and then figure out to do what to handle the situation.

For example, if a worker with a high level of emotional intelligence is dealing with a very angry customer. Then while interacting with him calmly and positively, and he will understand his problem. Also, assure the customer with full confidence that he will surely solve the problem soon.

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Eating Real Food

While in the middle of our busy schedules, we struggle to keep up to everything from people to jobs, we are forgetting the importance of proper food and diet in our lives. Food is what keeps us healthy all day long and provides the right amount of nutrition, vitamins, minerals, iron and what not?

The thing is, in our busy lives the ready-to-make food has taken over all the real food items that we need in our lives. Real foods are basically the food items which are unaltered in any way and are close to its natural value. Real food helps us with the right amount of balanced diet that we need.

Here is a guide to all the reasons why one should focus on having a real food diet.

Benefits of real food

Real food provides all the natural nutrition

Real food is full of natural values. When you are in a supermarket trying to find the right food item with the maximum amount of natural ingredients, why not rely only on real foods instead? They are free from any alterations and are healthy to its peak.

Real food is healthy for the heart

Real foods are free from oxidants that support the health of your heart. As well as provide the proper nutrients, minerals, and vitamins that your heart needs. They also reduce the inflammation which is the major cause of heart attacks. It also reduces: arthritis

• diabetes
• heart disease
• high blood pressure
• osteoporosis
• cancer

Real food has low sugar

While processed foods have a high amount of added sugar in them which causes problems like obesity, diabetes, anxiety, and depression, natural foods do not have a high amount of sugars added in them. However, they are rich in carbohydrates like fruits which have a high amount of carbs in it, get absorbs in the system due to the fiber and other food items. Which means the sugar in them is not harmful.

The natural amount of sugar in them helps maintain the overall system of your blood circulation.

Real food has low fat

The amount of carbohydrates and fats in processed or junk food is the core reason for deadly diseases. Obesity is one of the biggest problems in today’s world, fat is the major reason for it.

While processed food has added fats in it, real foods have natural fats which instead helps in weight loss like nuts. Real food habits can also be termed as a habit of eating clean. This includes the intake of non-toxic items that ensure a healthy life, body, and skin.

Real food helps in weight loss

The habit of eating real food also helps in weight loss. Eating the right type of food which involves vitamins, minerals, phytochemicals, 

and antioxidants helps in the process of weight loss. Problems like obesity can be reversed by committing to a life of healthy whole natural foods.

Real food makes your skin happier and healthier

When you increase the intake of healthy food items, the first visible impact is always on your face. Your skin starts becoming more clear and healthier. Processes foods can directly or indirectly cause acne problems and clogged pores which lead to many skins rated problems. Clean eating habit boosts your skin and provides nutrients which are also healthier for your scalp and hair growth.

The real food diet plan you can follow

The diet you can follow while you rely only on real food is simple and complicated at the same time. The proper diet plan helps you in many ways like leading a healthy life, losing weight, makes your skin healthy and full of glow and also helps in staying away from diseases.

 The diet plan is divided according to the time of the day and is explained below:

Breakfast: With your daily morning coffee you can consider adding:

Bread, Rusk, Scrambled eggs, Yogurt and nuts, Tomatoes

Lunch:

Lathero Dish (seasonal vegetables or beans cooked with olive oil, herbs, and tomato sauce accompanied by bread and cheese).

You can also consider adding:

Chicken ( 2 or 3 times a week), Beans, Fish, Salad

Dinner:

Avoid heavy food in dinner like meat, fish, etc.

You can consider having:

Small parts of daily lunch, Salad, and nuts, Roasted vegetables, Omelet

In between snacks can have salads, tomatoes, nuts, etc. Drinking water is one of the most important things.

Try having your breakfast as early as possible and add the most amounts of food items in it. The lunch should be light but full of energy. Now, the dinner should be the lightest and felt light on the stomach too so you can have a peaceful sleep.

For a healthy living, one must stick completely to a real food diet for the visible changes in your body like weight loss, healthy skin, hair growth, etc. Eating real food that is non-toxic, low fat, low sugar and lots of nutrients helps you lead a stress-free life. Once completely turned a real-food addict, you would never want to get back to what you used to eat.

Stay Healthy and for more updates keep in touch with Fitnesshealthforever.

Importance of Physiotherapy

The importance of Physiotherapy is evident in today’s time. It is a professional medical treatment that is given to a patient who is suffering from soft tissue injuries, arthritis, physical impairments, cardiopulmonary and neurological, cartilage damage, etc. A physiotherapist uses electrotherapy, exercise prescription, joint mobilization, heat therapy, and exercises to treat the person.

A physiotherapist also treats musculoskeletal, endocrinology and cardiopulmonary diseases too. Physical therapy or Physiotherapy is not only practiced for the treatment of these diseases, but it is practiced for improving the physical functions and movements of a patient. This therapy is also used for monitoring the physical functions by their physical examination, their diagnosis, their prognosis, their physical intervention, and their rehabilitation of the patients.

It is a very well-known professional nowadays; a physiotherapist also does education, consultation, research, and administration. It is a very important profession and also primary treatment for the patients in the medical services. Even in some countries and as we some of the jurisdictions in the countries such as the United Kingdom, a physiotherapist can also prescribe medication to the patients.

What is the work of Physiotherapists?

The treatment is a science-based, and physiotherapist put a ‘whole person’ perspective on the wellbeing and health of the person, and it even includes the regular lifestyle of the patient. Even the involvement of the patient is also necessary through their awareness and participation towards their body or in their treatment.

A physiotherapist can help you in many diseases, just not in the injuries and muscles related diseases. They will help their patient’s in curing long-term diseases or a medical condition such as asthma, even in preparing pregnant women for childbirth and a sports event.

Why should you choose Physiotherapy?

Physiotherapy is not a nursing and diploma course; it is a degree-based medical profession. This very well developed medical course just like other medical professions because of physiotherapists utilize their knowledge, practice, and skills to treat or improve the condition of their patients even if they have some serious conditions. They treat some really serious conditions such as:

• Neuromusculoskeletal: In these diseases such as upper back pain, sports injuries, arthritis, and whiplash-associated disorder.
• Cardiovascular: Diseases such as chronic heart disease and rehabilitation post-heart attack.
• Neurological: Strokes, Parkinson’s diseases, and multiple sclerosis.
• Respiratory: Chronic obstructive, pulmonary diseases, asthma, and cystic fibrosis.

Physiotherapy is also very helpful after major surgeries and even neuromuscular diseases such as Paralysis. Physiotherapy is a very important medical profession, and now, with the developing world, the profession is getting much more exposure. People now understand the importance of their bodies, and if something happens to it, they take it seriously. The profession of physiotherapy is now evolving more and more. There are many ways and techniques used by modern physiotherapists such as heat treatment, electrotherapy, and exercise, or yoga prescription.

Pursuing a Career in professional Physiotherapy

As discussed earlier the importance of physiotherapy in the field of physiotherapy is evolving now, and Physiotherapy can be a perfect career choice for a person who wants to pursue their career in a medical field other than being an MBBS doctor, a Surgeon, and a dentist. They can develop a lot of skills and get knowledge. They get a lot of experience of a lot of things, and with their expertise, they can change the life of their patients they treat.

The government is also evolving a lot of things and a range of the various therapy choices for the patients, and this professional has become an important service of medical practice. There are many opportunities and jobs in this field. A person can also be able to earn a good amount of money if they pursue this medical profession. There is a lot of knowledge, research, education, and administration in this field. Sports physiotherapists and neuromuscular physiotherapists are a very famous and popular field of physiotherapy.

Importance of physiotherapy for people

Their most important and primary target of providing their services are restoring, improving, and sustaining the physical functions, muscular functions, and movement of the patient’s body to increase the level of their lifestyle quality. The profession needs a lot of care for the patient and to approach them with a positive attitude. A physiotherapist also needs to record all the history and progress made by their patients.

They actually really need to know the actual disease of their patient, and they must take a precaution related to the person’s car. To treat them just knowing the disease of the person is not enough, but a physiotherapist must how to treat their patient and which therapy or skill to apply. The importance of physiotherapy is immense so choose it for a healthy life.

How to become a Physiotherapist?

After completing higher secondary education, a person can pursue a three-year degree program and has to do some particular things. A person has to complete a three-year degree of Bachelor’s in Physical therapy, but that person should be already studied life science-based courses such as biology, anatomy, etc. Then he/she can easily pursue and it for the course of Physiotherapy. Also, if a person is related to psychology of dreams and social science background, then they can study the physiotherapy course.

If a person has completed their bachelor’s degree then pursue the Masters in Physiotherapy, then this increases the chances of the person to get more good offers in the professional physiotherapist. A person can also do a doctoral degree, and they have more advantage than having a Bachelor’s and Master’s degree. Due to their advance and more the expertise of the subject and different things of the Physiotherapy, but doing a doctorate in Physiotherapy, a person must have a master’s degree in it.

It a very famous and evolving industry, and people now have the most opportunity in this field. This is a very advanced field, and people have a lot of options to choose for the fields.

Types in Physiotherapy:

There are many types of therapies or techniques in the field physiotherapy, and those are as follow:

• Musculoskeletal Physiotherapy: It is most commonly known as orthopedic physical therapy. This therapy helps in the functioning and restoring the function of the skeletal muscles system. This physiotherapist helps a person with their problems of muscles, tendons, ligaments, joints, and bones.

Have a look at the importance of physiotherapy

This therapy can also be useful to treat the chronic pain of the body. This musculoskeletal treatment concentrates on problems such as pain-reducing and an increase of mobilization.

• Sports Physiotherapy: In this physiotherapy, the physiotherapist is more focused on the sportsperson and athletes. Sports Physiotherapists treat the injuries of the sportsperson causes while playing and treat them according to the type of injury. They cure the person’s injury by diagnosing or assessing the injury, treating the injury by giving special applications. Rehabilitation and managing the progress of injury treatment are also important. Preventions and precaution, and providing knowledge about the problem are quite useful.
• Neurological Physiotherapy: In this therapy, a physiotherapist treats the person suffering from the disease related to the nervous system. These diseases or injuries such as stroke, head injury, damage of spinal cord, aneurysm, sciatica, Parkinson’s disease, etc.

The physiotherapist usually concentrates on recreating the path right neural pathways, motor control activity, and coordination. It balances your body, and it may also support a patient after brain surgery.

In this, the techniques that cure a person are a massage, lymphatic damage, magnetic therapy, acupuncture, kinesiology, exercises, and treatment of the soft tissue, joint mobilization, and stretching, balancing, and strengthening programs.

• Cardiorespiratory Physiotherapy: In this, the treatment of the patient of the physiotherapist mainly focuses on the injuries and disease. These injuries impact the heart, chest, and lungs of the person such as heart attack, cystic fibrosis, asthma, etc.

Usually, the treatments involve correct techniques of breathing, deep breathing exercises, circulation exercises, management of cough and shortness of breath.

Daily steps to walk

The most simple, effective, low-cost exercise which is also known as a Weight-Bearing Exercise is “walking”. Moreover, we have all heard the old saying,” after-dinner walk a mile”. But actually we need to take daily steps to walk at any time of the day, any place be it the garden, backyard, basement garage, pavement, etc.

Health is wealth, which we all believe. So just by walking a mere 30 minutes a day, we can keep a lot of diseases at bay. Therefore, the best way to start a day is by walking. It’s a low-intensity workout that will not do any harm to our muscles, our joints, and ligaments.

Multiple benefits

Walking in the morning has its own charm. All in all, the fresh morning air will smoothen us. We can enjoy the chirping of the early morning bird, the beauty of the rising sun slowly enveloping the sky with all its magnificent hues, even enjoy the lazy sights of early morning when the city actually wakes up from its slumber. Although, less the hustle-bustle better the walk. But if you want to take daily steps to walk in the evening, it’s even better.

The whole day’s burden gets lifted when we take daily steps to walk enjoying the different sights and sounds of the city as the setting sun bids adieu. And if we follow the saying, then a late night’s walk gives us refreshing energy preparing us to take a head start for the next day. Moreover, a walk after dinner helps us to enjoy the sights of the city as it prepares for its lumber with the beauty of the sky covering us.

So walking at any time of the day gives us several benefits like

Furthermore, daily steps to walk gives better sleep and prevents Diabetes Mellitus. Although, another major benefit is that it controls our blood pressure and leads to improvement of coordination between our movements thus improving our balance. Moreover, maintaining a healthy weight is another positive benefit to it. All in all, muscles and bones are strengthened and not worn out with it. Minimizing the risk of cardiac arrest and improvement of Pulmonary fitness is another major benefit of it. Moreover, pain or stiffness of muscle is eradicated to a great extent. Additionally, it also leads to an improvement in blood circulation.

STEPS ACCORDING TO AGE AND WEIGHT

If we observe the trend of walking from childhood through adulthood, the male tends to walk more steps than a female. Moreover, an average male child or teen would be taking around 12000 to 16000 steps a day, whereas a female child or teen might be taking only 10000 to 12000 steps a day. However, people in different countries tend to take more steps a day when compared to other countrymen of different countries. All in all, it is a surprising fact that in a small dense population urban country like Hong Kong, the daily steps to walk is around 6880 steps daily.  Whereas in India, the average steps a day is just 4297 steps.

Therefore, a detailed study of the daily activity levels of 717527 people belonging to 111 countries was conducted in 2017. It  showed  the figure of average steps a day was above 5000 for the following countries

HEALTH BENEFITS OF DAILY STEPS OF WALK

This shows that the people of these five countries pay heed to their health more than we do. But some factors like climate, income, and conditions of roads and sidewalks play a role in this disparity. Furthermore, in India, it might not be very pleasant to go out to work in the afternoon. Especially in the summers whereas, in the United Kingdom, a stroll in the afternoon sun might be a great idea.

The Centers for Disease Control and Prevention (CDC ), which is a leading Public Health Institute of USA recommends a goal of 10000 steps a day. It a significant goal that is difficult to achieve if not practiced every day. However, this CDC also mentioned that people who track their daily steps tend to take an average of 2500 more steps than people who are not at all tracking their daily steps by using some fitness bands or mobile phone applications. The guidelines for minimum steps as recommended by CDC are around 15000 steps a week which comes to above 2000 steps a day to keep your health in the sunshine.

Reduces chronic elements

Furthermore, walking faster is better than a sluggish stroll. All in all, health benefits are more when we manage to take 30000 steps a week. Many activity monitors and Pedometer apps can help us achieve our goal. Therefore, experts view the magic number of 10000 steps too low for children. Moreover, it is recommended that children between the age group of 6 to 12 years do vigorous physical activities which should be twice as required by an adult. Therefore, twelve thousand steps for girls and 15000 steps for a male child is recommended to keep obesity at bay and enjoy childhood.

Moreover, the magic number of 10000 steps a day is a difficult proposition for the elderly or for those who are suffering from any chronic ailments. Though age might act as a deterrent to walking for older adults, 150 minutes a week of moderate to vigorous physical activity (MVPA) including brisk walking, is highly advisable.

RECOMMENDED DAILY STEPS TO WALK

• Overall, any healthy Adult can take an average of 2000-9000 daily steps to walk
• Additionally, the special population can take an average of 1200-8800 steps a day

NUMBER OF STEPS TO TAKE TO KEEP A STRICT CHECK ON OUR WEIGHT

PROVIDING A TABLE TO UNDERSTAND THE NUMBER OF STEPS THAT YOU NEED AS PER AGE AND ACTIVITY LEVEL.

Although, it is generally true that anybody having a bodyweight of 81.6 kg will be burning 100 calories when he walks for 1.6km. Overall, anybody of 180 pounds will be burning 100 calories when he walks a mile. Thus walking daily helps us to enjoy that deep dark piece of chocolate cake without any worry.

Moreover, if we avoid going for that simple walk, we might eventually land up in a very precarious situation which will hamper our movements.

SOME MOVEMENT DISORDERS WHICH RETARDS OUR DAILY ACTIVITIES

1) ATAXIA- It is a degenerative disorder hampering smooth movements, poor coordination, and disrupting our gait. Moreover, it results in frequent falls of the patient and further injury. Overall, a person suffering from Ataxia might face tremors, clumsiness, and instability along with imbalance.

2) DYSTONIA – Moreover, it causes uncontrollable twisting, repetition of movements, abnormal posture affecting the arms, legs, eyelids and vocal cords.

3) ESSENTIAL TREMOR- All in all, it disrupts the basic movements because of uncontrollable trembling of one or both arms. It generally affects people above the age of 65years. Moreover, it is caused mainly due to the abnormalities of the portion of the brain which controls movement.

4)HUNTINGTON’S DISEASE – Generally observed in one in every 10000 people in the USA. Altogether, this degenerative disease actually attacks a person in his middle age between 35 years to 50 years. Mostly a hereditary disease which causes uncontrollable movements mainly jerking of the limbs, face, and trunk, eventually causing psychiatric problems.

5) MYOCLONUS –  All in all, it causes twitching of any muscle or a group of muscles. Moreover, many diseases like Huntington’s disease, Celiac Disease, Alzheimer’s Disease might relate to a patient suffering from Myoclonus.

6) PROGRESSIVE SUPRANUCLEAR PALSY (PSP) – Moreover, this disease causes slowing down of movements, disruption of speech and eye movements. All in all, it also leads to a lack of control over walking and balance, causing frequent falls.

7) MULTIPLE SYSTEM ATROPHY (MSA)- Reduced balance, lack of coordination, slowing down of movements are some of its symptoms. Along with a fall of pressure when a patient tries to stand. Moreover, the stiffness and rigidity of muscles also disrupt daily activities.

8) PARKINSON’S DISEASE – Degenerative neurological disorder disrupting the “substantia nigra” which controls movements. Every year nearly 60000 new patients suffer from this disease. Overall, muscle stiffness, tremors, lack of continuous movements, imbalance coupled with dementia or depression are some of the symptoms of this deadly disease.

9) SPASTICITY – All in all, it affects our voluntary movements and adversely affects speech and walk. Although, it can occur due to spinal cord injury, cerebral palsy, brain damage, and severe head injury.

10) TOURETTE SYNDROME – Moreover, it’s a hereditary neurological disorder that causes uncontrollable tics, which are vocal sounds and involuntary actions. Therefore, in many cases, this disease disappears when a person is in his 20 s.

Thus daily steps to walk can keep us healthy, uplift our spirits, increase our stamina and help us enjoy life to the fullest.

Diet and Training

Gaining weight in legs can be very tricky just like losing weight. Most people find it difficult to gain weight properly as they don’t have enough knowledge and experience. Also, gaining weight in the legs is never easy. You have to follow a strict diet and train continuously to get the best results.

So, if you want to add some junk to your legs but are in a dilemma of how to gain weight in legs with diet? Then, you must follow a strict diet and training program which can help you add bulk to your legs.

Right Foods For Gaining Weight In Legs

There is a lot of discussion going around these days about how to lose weight. But, not many people know how to gain weight. So, if you are thinking of adding some weight to your legs. Then, some foods can help you do it effectively and efficiently.

• Eggs – Eggs are one of the most known high-protein food that can help build muscles easily. Eggs are loaded with countless nutrients like phosphorus, Vitamin B12, selenium, and many more. These nutrients help gain weight easily and keeps you healthy. 

• Rice (Brown)- One of the most common foods packed with protein and carbs. Both brown and white rice can help gain bulk in your legs easily and boost your energy.

Besides this, there are many other foods like protein shakes and yogurts that contribute effectively to weight gain. But, you have to get in touch with some professional dieticians and fitness instructors who can prepare a well-suited diet and training program for you.

Tips On How To Gain Weight In Legs

Diet and exercise go side by side. So, if you want to gain weight in your legs then, you will need to prepare a balanced diet and exercise chart that can promote your legs growth. Also, you must follow them strictly to achieve great results. Here are some handy tips that will help you achieve your desired result easily and quickly.

Consume More Calories

People who want to lose weight eat fewer calories. So, in the case of weight gain, the opposite should be done. If you want to add bulk to your legs then, you should consume a little more calories than you consume. The surplus calories can help your body to add bulk to your legs.

If you are aiming for weight gain then, it’s suggested to get 300-500 calories per day. You can add or reduce the amount depending upon your results. Along with this, you should add some high-calorie foods to your diet plan to make it more effective. Besides this, you must get help from a professional dietician who can prepare a high-calorie diet chart to build your leg muscles.

Get Proper Protein Intake

In case of weight gain, you have to make sure that you are getting the right amount of protein. The amino acid in the protein can help you build leg muscle faster and better. Also, it provides you enough energy that you need to train your leg muscles.

It’s always a good choice to choose healthy and lean sources like eggs, chicken breast, salmon, and many more. It’s recommended to eat 1.3-1.8 grams of protein per kg as per your body weight to develop muscles quickly. Besides this, it’s essential to train your leg at continuous intervals if you want quick and better results.

Ways To Eat More Calories

If you are finding it difficult to eat more foods then, you can try adding high-calorie food to your diet. Some additional foods can help you make your meal healthier like almond butter, oats, eggs, yogurt, etc. You can add these additional food items to your food and make it a high-calorie meal.

Along with this, you must try to use healthy oil to make your meal fresh and improve its calorie content. By the time, you get used to a high-calorie diet then, you can try eating bigger meals to fully touch your calorie requirement.

Train Your Leg Muscles Properly

Only diet can’t help you build your leg muscles. Along with diet, you need a proper training program that can trigger every muscle of your legs. Otherwise, the extra energy coming from high-calorie intake will convert into fat. So, you must train your legs at least twice per week. There are many legs exercises that you can perform to add bulk to your legs.

• Squats
• Deadlifts
• Lunges
• Leg presses
• Calf raises

Apart from this, you must try to do post-workout cardio at least for 30 minutes. So, that your body can burn extra stored fat. All the above-mentioned exercises can help you build your leg muscles effectively. But, you should try to do it with proper dedication without any gaps. Only then, you will achieve your desired body.

Some Additional Tips

Besides diet and training, there are some lifestyle changes that you have to adopt if you want quick and better results.

• Try to sleep atleast 7-8 hours per day regularly at the same time
• Maintain your mind balance through meditation, music, and playing your favorite sport.
• Avoid bad habits like smoking and consuming alcohol. As it can reduce your stamina and creates a problem with your bulking.
• Don’t rush. Always start slowly if you want better results. Rushing things can deteriorate your work and goals.

So, it’s best to simply follow the guidelines if you want to achieve results without any hindrances.

Conclusion

Getting in shape is never easy. But, if you follow a strict diet and training program then nothing is impossible. Also, bulking up is not only doing exercise and training. There are plenty of things you have to follow like sleeping, drinking, eating properly. All these things add up to create a body that can use all the things to their fullest potential.

Also, if you are worried about how to gain weight in your legs then, you must get a professional consultation before planning your diet and fitness program. Because professionals have a deep understanding of the body and can guide you as per your body needs.

Keep in touch with fitnesshealthforever for more updates.