Post Vax Exercise Bumps Up Antibodies

Consistency is among the most underappreciated aspects of fitness. We frequently place a lot of emphasis on the most efficient kind of exercise or what's popular right now, but consistency-building is typically given less attention. The best fitness programme in the world won't help you if you don't stick to it. Because of this, adherence is regarded as the most important component of any workout programme. A number of aspects, including nutrition, the correct activity programming, and motivation, go into making progress; if any one of these factors fails, it will have a domino effect that will cause you to fail or stagnate. To maintain the proper frame of mind and sufficient drive, one must adhere to and be consistent with their actions. With fitness goals, consistency helps to motivate people and fosters a sense of accomplishment. Consistency maintenance becomes crucial because of this. This implies that not every session will be fantastic, but what counts is that you showed up, made an effort to move toward your objective, and maintained the momentum. Everybody experiences days when exercising or working out is completely out of the question, and it's these days that can make or break the momentum. We must make sure that these days are worthwhile. This does not imply that you should work out intensely. Simply put, this means that at the conclusion of days like this, we need to know that we exerted every effort to engage in activities and that we made progress toward our goal. In order to keep up with our routine on days when we lack motivation, we must engage in enjoyable or simple activities. Here, there are a few straightforward things that can be done. Some of the easiest things to keep up momentum when you are having a rough day are as follows: Step Count This is a seamless way to ensure that activity gets done without dedicating a separate time to work out. On busy days or days of poor motivation having a step target of something like 10k steps helps you get some activity done without hitting the gym. This can be spread across the day and can be done at your own pace Walk/Jog You do not need an intense workout all the time to reach your goals. Some days backing off and going on a nice long walk can serve as an activity to make sure that you keep up your consistency while also ensuring you clear your mind from a tough day's work. It is very important to not have a black-or-white mindset with exercise and understand that not all days have to be intense. Home Workout Not all days have to be intense gym workouts with plenty of machines and weights. Home workouts are a simple and effective way to get done with the activity of the day while still getting in an effective session. The following is a quick and simple way to do a super simple home workout Warm-up Upper body warm-up (e.g. arm swings or Shoulder rotations) - 10 reps Lower body warm-up (e.g. leg swings or High knees) - 10 reps Primary Workout circuit (Repeat them one after another for 5 rounds) Exercise 1 - Core (Eg, Crunches or Tall plank sh taps) - 15 reps Lower-body exercise 1 (Eg, Bodyweight Squats or lunges) - 15 reps Upper body exercise 1 (Eg Wall push-ups or push-ups) - 10 reps High-intensity exercise 1 (Eg Inchworms or burpees) - 10 reps Cool down Shoulder stretch - 30 seconds/side Hamstring stretch - 30 seconds/side The above is just an example and please be sure to consult your doctor before starting any physical activity or exercise routine. Casual Sports These days there are so many apps that can help us to quickly be a part of nearby sports and game activities like football, cricket, badminton, tennis, etc. This is a great way to keep it interesting while getting a good high-intensity session in. The great part is that you'll be able to socialize and gain some new friends too in the process. These are a few strategies you can use to maintain your momentum when things get challenging or when you're lacking motivation. Always keep in mind that any improvement is better than none at all. Read More► The importance of a workout regime to check diabetes

Diwali is the time of year when we completely overindulge in unhealthy bingeing. Festivals not only call for a party, but they also provide us with an excuse to eat a variety of delectable dishes and sweets. You must have eaten your fair share of delicacies. While indulging in your favourite food, it is also important to maintain a healthy balance. Binge eating at a festival also means your body is filling up on toxins, which can make you feel sick or lethargic. Here are five ways to help your body detoxify efficiently post-festival shared by Dr. Archana Batra, a Nutritionist, Certified Diabetes Educator & Physiotherapist. Keep Yourself Hydrated Water is necessary for many reasons, including infection prevention, organ function, nutrient delivery to cells, body temperature regulation, joint lubrication, and so on. Furthermore, drinking purified water is one of the most important things you can do to help your body flush out toxins. The importance of staying hydrated to flush out toxins cannot be overstated. Water consumption at regular intervals throughout the day is essential for keeping our metabolism active. If you're feeling lazy, keeping a water bottle on hand is the best way to remind yourself to drink water. Avoid Sugary Foods Avoid artificial sugar for at least one to two weeks after the festival to heal yourself and get back on track with a healthy lifestyle. Say no to sugary foods such as sweets, bakery items, colas, and so on. This gives your body time to heal and recover. You can make a detox shake with plant-based protein powder to help your liver function properly. You can also make a veggie scramble with avocado cooked in coconut oil. Indulge in Exercising A healthy mind can only exist in a healthy body. The flurry of celebrations, visits to friends and relatives, and sleepless nights have an impact on mental health as well. Even a few minutes of yoga or meditation practice will ensure the proper alignment of a healthy mind and body. You should always begin with lighter workout sessions rather than jumping right into the intense ones. Go for a walk, take in some fresh air, run around, and burn off the toxins and excess fat in your body. A good workout will improve your immunity and mood, making you feel more resilient and healthy. Add More Fibre to Your Diet High-fibre foods are essential for bowel health. During the holiday season, we eat anything and everything. As a result, after the festivities, your diet should be high in fibre. Beans, lentils, chia seeds, oranges, pears, apples, carrots, cauliflower, oatmeal, quinoa, almonds, and more are the plant-based options. If festivals are your cheat days, you must make amends with your body when you return to normal days. It will aid in the maintenance of your health. Get Enough Sleep Adequate sleep is essential for overall health and the natural detoxification of the body. A good night's sleep allows your brain to organise itself and eliminate the toxic waste products that it has absorbed throughout the day. Avoiding excessive computer screen use, adhering to a sleep cycle, and limiting blue light exposure just before bedtime can all help improve sleep patterns. (N. Lothungbeni Humtsoe) Read More► Simple Swaps to Keep Your Heart Healthy

It has been traditionally said that exercising is more beneficial during morning hours. Turns out, the effectiveness of exercise depends on sex, according to a study. The study, published in Frontiers in Physiology, showed that for women doing exercise during the morning hours is more beneficial for health and for men the optimal time is evening. While exercise during any time helped females to reduce their total body fat, abdominal and hip fat, and blood pressure, these improvements were greater in morning-exercising women. On the contrary, only evening-exercising in men showed a decrease in their ratio of total to HDL cholesterol, blood pressure, respiratory exchange ratio, and carbohydrate oxidation, as fat became the preferred fuel source, the study revealed. "Here we show for the first time that for women, exercise during the morning reduces belly fat and blood pressure, whereas evening exercise in women increases upper body muscular strength, power, and endurance, and improves overall mood and nutritional satiety," said Dr Paul J Arciero, Professor at the Health and Human Physiological Sciences Department of Skidmore College in New York. "We also show that for men, evening exercise lowers blood pressure, the risk of heart disease, and feelings of fatigue, and burns more fat, compared to morning exercise," he added. For the study, the team recruited 30 women and 26 men to participate. All were between 25 and 55 years old, healthy, highly active, nonsmokers, and with normal weight, who were trained over 12 weeks at different times of the day. The researchers show that all participants improved in overall health and performance over the course of the trial, irrespective of their allocation to morning or evening exercise. "Our study clearly demonstrates the benefits of both morning and evening multimodal exercise to improve cardiometabolic and mood health, as well as physical performance outcomes in women and men," said Arciero. But crucially, they also showed that exercise time of day determines the strength of improvements in physical performance, body composition, cardiometabolic health, and mood. "Based on our findings, women interested in reducing belly fat and blood pressure, while at the same time increasing leg muscle power should consider exercising in the morning. However, women interested in gaining upper body muscle strength, power and endurance, as well as improving overall mood state and food intake, evening exercise is the preferred choice," said Arciero. "Conversely, evening exercise is ideal for men interested in improving heart and metabolic health, as well as emotional wellbeing." (Agency) Read More► Vitamin D Supplements Do Not Prevent Type 2 Diabetes Risk: Study

London: Regular high-intensity interval training (HIIT) exercises such as squats, sprints, and pedalling can improve the treatment of non-alcoholic fatty liver disease by impacting on several metabolic pathways in the body, finds a new study. A team from the University of Eastern Finland found that regular HIIT exercise over a period of 12 weeks significantly decreased the study participants' fasting glucose and waist circumference, and improved their maximum oxygen consumption rate and maximum achieved workload. These positive effects were associated with alterations in the abundance of a number of metabolites. In particular, exercise altered amino acid metabolism in adipose tissue, according to the study published in Scientific Reports. Non-alcoholic fatty liver disease (NAFLD) is the most common liver disease, affecting approximately 25 per cent of the world's population. Being largely asymptomatic, the disease may progress from the accumulation of fat in liver cells to liver inflammation and liver cirrhosis. NAFLD is associated with obesity and other characteristics of the metabolic syndrome, such as Type 2 diabetes and abnormal blood lipid concentrations. The accumulation of fat in the liver can be reduced by weight loss and a health-promoting diet. Exercise is an integral part of the treatment of NAFLD. The benefits of exercise may relate not only to weight management, but also to alterations in the metabolites produced by the body and gut microbes, whose role in fatty liver disease remains poorly understood. The study involved 46 subjects diagnosed with NAFLD, who were divided into an exercise intervention group that had a HIIT session twice a week, plus an independent training session once a week for 12 weeks, and into a control group that did not increase exercise during the study. The most significant alterations were observed in amino acids and their derivatives, lipids, and bile acids. The levels of various gut microbial metabolites were also altered as a result of exercise, which is suggestive of changes in the composition of gut microbes, or in their function. Among these metabolites, an increased amount of indolelactic acid, for example, can strengthen the intestinal mucosa, immune defence, and glucose balance. Based on the findings, exercise can have a beneficial effect on many factors contributing to disease in patients with NAFLD, even without weight loss and dietary changes, the researchers said. Adipose tissue seems to play a key role in these effects. (Agency) Read More► Do You Suffer From Obsessive Health Consciousness?