It’s a child’s strong belief that every action of its parents is acceptable, whether good or bad. Children believe their parents to be their educators, mentors, heroes and above all, role models throughout their lives. A sedentary parent nurtures a sedentary child (mostly) but those parents who exercise regularly and eat healthy foods are nurturing a generation of kids who are bound to grow into healthy adults. Parents are the numero uno source affecting the way in which children perceive a healthy lifestyle. But, the key to an active family lies in adhering to regular workout routines during any season of the year irrespective of rain or sun.
Every adult should aim for at least 30 minutes and kids for at least 60 minutes of physical activity daily irrespective of the weather outside. Sun or rain, winter or summer plan your workout in a smart way such that the weather outside or the people inside don’t disturb the health routine at any cost.
The chill breeze and longer nights are bound to make us feel sluggish, lazy and sleepy. Layers of clothing, thermal wear and sweaters make us feel warm and alongside this, helps us cover up the additional weight that we carry with us. The snow outside (in a few places), ice-cold weather and the absence of sunshine are great excuses to do away with your physical activity routines, but fitness is a lifelong journey that’s got no breaks. During winter, try doing these calorie-burning indoor activities:
Swinging your Body during Spring
Spring is a lovely time to spend sometime outdoors enjoying the colorful flowers and the pleasant climate. Bring in a few changes to your routine-maybe, control your portion sizes and cut down on intake of added sugars and fats. When you become comfortable with this routine go for something new. The weather outside makes it easier for you to fulfill your daily exercise routines. The activities given here can contribute towards your day’s total exercise:
A study shows that obese children who participated in lifestyle-based intervention activities during school mostly forgot the activity after a near-to two months break or so. Instead of allowing your child to watch television and relaxing in the luxuries of the sofa request your child to stay fit by helping them in the following ways:
The leaves might fall and the flowers wither away, but your motive remains strong through autumn. Enjoy the brownness around you, go for a brisk run or play a game of frisbee in the sun. If there are any plans for vigorous physical activity during the weekend plan and eat accordingly. Eat your meal three to four hours before the weekend and your snack an hour before the exercise schedule. Ensure that the meals are enriched with nutrients such as proteins and carbohydrates. Pre-activity snacks should always be low-fat and low-fiber which might be a piece of fruit or likewise. Post-workout snacks must never be missed to replenish your body with energy. In between all this, remember to drink plenty of water.
Just like your eating habits, regular physical activity too must be a part of each one’s daily routine. Any changes you make must be done gradually so that you stick with a habit for a lifetime once the change (for the good) is made. In between all the seasons are the holiday seasons that once again interrupt the regularity of physical exercise schedules. But, with a determined mind and by making exercise as a priority (and not an option!) it is always possible to stick to your activity schedules. For more details on squeezing in exercise as a part of your holiday routine too please visit the website www.firsteatright.com. Remember, any activity that you choose to perform helps you burn extra calories instead of storing them.
Chubby cheeks and a dimple chin might be adorable during childhood but not thereafter as we all crave for high cheekbones, flawless skin and the perfect symmetry. Each of us secretly wish to exchange some of our features to stay beautiful and work hard for a chic body. Some focus on flat abs, some on curvy hips, muscular arms and few others wish to lose face fat. There are specific exercises for reducing desired body parts such as crunches for abs, lifting weights for your arms and so on. But is it even possible to lose face fat?
Fat in your Face
Face fat is generally the result of excess weight gain, but it can also be due to genes. While some carry excess fat around their abdomen or thighs you might be one of those rare ones who carry it on your face! Generally, it is due to overconsumption of fats, carbs or salt that one starts developing a puffy face. You face is no exception and it acts like every other feature in your body. Once you start leading an unhealthy lifestyle and eat improper foods, your face too starts gaining fat just like other parts of your body.
Lose it or Spruce It!
After a weight loss program, we hear positive comments on our body but most comments that we receive regarding our facial looks are negative. People feel sorry for our deflated cheeks and even wish that we had not lost any fat on our face. So indeed, losing fat on your face is possible and it is good. Just like how good and bad balance this earth, we do have some bad news to balance this good news. It is possible to lose face fat, but you cannot specifically target weight loss in this area.
With this, I guess most of you reading through would have guessed the best way to lose face fat. Yes, its by losing overall excess body weight and leading a healthy lifestyle. In this journey, please don’t focus completely on cutting down calories as this might land you only with muscle loss and not fat loss. It’s always better to rely on a well-balanced meal that meets your nutrient requirements as well as focuses on controlling portion sizes. Complement this with increased water intake, decreased junk intake and plenty of sleep.
Exercising is the best way to lose face fat but don’t overdo it. You might land up with a sagged face. Balance strength training and cardio workouts along with your regular ones to bring your total body weight to a healthy one.
Apart from this, there are many popularly known simple exercises that people believe in and definitely worth a try!
Appreciation, praise and rewards boost our spirits and make us work harder. In an organization however hard you might work and meet requirements, the project is a success only when all team members do their part of work dedicatedly. The same holds true in the case of sports such as hockey, cricket and football. Excelling in something is appreciable whereas cooperating as a team and achieving success is noteworthy. Not all can be dedicated team players. It’s a skill that one must acquire for the benefit of the individual as well as the team. Sometime back if someone had questions on the best form of exercise to practice, he/she would have got an answer straight away to pursue the one that he/she enjoys. There have been articles on different exercise forms suitable for different kinds of people. For example, the introvert might prefer to go for a walk whereas an extrovert would find it amazing to enroll for a Zumba group class. But now, a new study has come up with the research that people who participate in team-based activities reap greater advantages over individual-based exercises.
Greater Inspiration through Better Coordination
Football, tennis and badminton reap greater benefits than swimming, cycling or doing gym exercises. That’s purely because your interactions and coordination in team-based or partner-based activities add up to the benefits of physical activity even as much as improving your longevity. We are in love with the social media and there are evidences suggesting that posting selfies on these media sites pave way for better weight loss results (Visit the website www.firsteatright.com for more details on the study). What’s the underlying reason behind all these?
Love & Affection Bond our Lives
We are born alone into this world and we die alone. In between birth and death is the journey of life and the various people we meet are fellow passengers who get on and off at different junctures. Our lives revolve around the people we live with, interact and bond over. Weight loss posted on social media sites improve results due to the appreciation and positive feedbacks given by our friends which motivate us to work harder. Receiving the best performer award is a recognition which pleases the performer, leaving a positive comment on your mom’s food motivates her to cook much more varieties and appreciating a child’s effort in completing his/her school work brings about even greater results. Such things improve our mental well being which exists as the basis of a happy life. With exercise too, if health and well-being are primary concerns then choosing partner-based or team-based exercises are best for the individual.
A study was conducted on 8500 individuals who had no history of cancer, heart attack or stroke for a period of 25 years. These people were given a comprehensive health and lifestyle questionnaire which included questions on the type, frequency and duration of physical activity performed. They were followed-up for 25 years during which 4500 of them died. Many of them replied that they did a variety of activities every week but were asked to choose one as their primary exercise form in the questionnaire. The researchers used this exercise form mentioned to check for longevity after adjusting factors such as education, drinking habits and socioeconomic background.
Results showed a crystal-clear connection between social sports and longevity. People’s lifespan increased depending on the game/exercise they chose to perform-tennis players reaped maximum benefit as this added 9.7 years to their lifespan, badminton extended life by 6.2 years, soccer by 4.7 years, cycling by 3.7 years, swimming by 3.4 years, jogging by 3.2 years, calisthenics by 3.1 years and health club activities by 1.5 years.
Though the duration is not known exactly, it doesn’t matter too much as gym-goers who reported more than 600 minutes of total physical activity every week of which gym routine occupies 150 of those minutes reported least longevity years compared to tennis players who reported using the racquet for 100 minutes of their total 520 minutes of activity per week.
There’s evidence piling up supporting the link between social interaction and good health and also evidences support that doing moderate-intensity exercise is good for longer life than practicing vigorous-intensity exercise over the period. Increasing the intensity and upping heart rate might feel satisfactory at that point but it doesn’t make you happy, feel relaxed or energetic as a game of tennis or soccer. Tennis helps you bond with your partner during the game. Running and weight lifting too are good for your heart health and strength.
Something is Better than Nothing
Overall, involving in any form of exercise is better than not exercising at all. Any form of physical activity that involves playing is a double bonanza as it not only invokes muscle strength and heart health but also benefits your mind giving you emotional strength and bonding. Also, you are likelier to forego a gym session quoting excuses but unlikely to miss out on a game of tennis as you have someone waiting for you and whose workout is dependent on your presence. Hence, game-based exercises improve consistency and in turn longevity.
Take out your badminton racquets, kick your football and enjoy your game reliving childhood days. You will surely realize on how much fun you have been missing all these years.
An hour without Internet connection or mobile phones in your hand seems like you’ve been cut off from the external world for eons. Our lives are intertwined with social media sites which act as our lifeline to contact our friends, stay in touch with near and dear ones and remain updated on the latest news and activities. On the exterior, we have a clear picture that social networking sites have improved our friendship, relationships and love towards people tremendously but when we start going through the layers within, there seems to exist a world surrounded by hate, lust, jealousy and greed. Every person on social media faces the wraths of mental and physical agony one time or the other. Maybe its time for a social media detox!
Social Media Detoxification
Detoxification is the removal of toxic substances from our body while social media detox, a type of digital detox, is the period during which individuals stay disconnected from social media sites as a process of removing/clearing away toxic substances from our mind.
As a heavy blow to our problems have emerged the use of multiple accounts which individuals use for different purposes. Most of us use social media platforms to connect with friends, stay updated about their whereabouts and be aware of the latest issues surrounding us. In this process, we become obsessed with other people’s life, start browsing on our friend’s friend and the chain continues likewise. Surfing their photos, activities and check ins makes us compare our lives to theirs, brood over our shortcomings and misfortunes and put us in a state of mind where none of us are really happy with what we have but keep searching for happiness and joy in what other people are up to!
“The grass on the other side is always greener” and social media has advocated this theory even more than before. It makes us feel as though other people are leading happier lives and our is less fun-filled and joyful compared to others. But thankfully, the craze for using these sites has started to decrease slowly as people are becoming more aware of the loss of precious time going through Instagram posts and twitter feeds. A lot many from the younger generation have been leaving social media websites slowly but steadily. Such people strongly advocate a social media detox as this therapy helped them improve productivity, focus more on the work at hand and stay relaxed. There are scientific evidences too backing the disadvantages of social media:
A Mental Health Spoiler
Studies show increased levels of depression, anxiety and isolation in people who use social media often. Researchers saw that those who checked into their media accounts more frequently were twice likelier to succumb from these mental health spoilers compared to their peers. Young or old everyone is addicted to the Internet and suffer from the pressure to look beautiful, stay blemishless and young forever. While established as sites to promote connectivity social media has promoted isolation and disconnection among members of the society, individuals remain far off from eye contact, physical touch and voice tone makeovers-elements that make a conversation livelier, richer and something to cherish forever.
There are a greater number of couples speaking over their phones rather than conversing with one another, more members in the family playing games over phone during weekends than spending quality time together exchanging their experiences or playing outdoor/indoor games together.
There are some things that are not in your control when it comes to social media. A friend who tags you in a meme or a boyfriend who posts a photo of both of you dancing at a club might be awkward for you and cause embarrassment. These can damage relationships too as studies have found that when people try to remove embarrassing content from online sites they suffer from a decline in the relationship with the offender. Our comments, shares and jokes that we post in our pages are shared again by hundreds of individuals. We don’t know how it will affect the other person ultimately.
Breaking Down Physical Health
Apart from ruining mental wellness and peace, social media use affects our physical health too, especially sleep routines. A study in 2014 showed that individuals aged between 19 and 32 spent over an hour daily checking their social media accounts and, on an average, some 30 times a week. Almost 57% of them complained of disturbed sleep routines. Researchers feel that the exposure to bright light before bedtime, the possibility of a mental, cognitive or psychological arousal and the intention to stay online all the time might be reasons for poor sleeping habits. Poor sleep quality can be detrimental to our health. Interested to sleep better? Its time to pay a visit to www.firsteatright.com for simple clues and practical ideas on improving sleep hours and quality over time.
Pushing Productivity into Darkness
In between work, lunch breaks or free time we tend to log into our social media accounts and check on the latest updates. This affects our creative thinking and hinders our professional lives greatly. A study shows that people spend more time on social media than they think they do. There was another study that showed that people spend more than 2 hours on social media at workplace. Maybe that’s the reason for our stretched working hours and incompetency to meet deadlines. Likes and comments hold a priority over commitments and deadlines at office! We think that multitasking is simple and switch between work window and the social media window but practically it does affect our quality of thought and productivity at the end of day.
AVOID FRAUD. EAT SMART.
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Dietitian & Nutritionist Dr. Nafeesa Imteyaz.