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Effective Exercises You Can Do Outside the Gym

The Kashmir Monitor

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Who needs a gym when you’ve got the living floor all by yourself? Really, would it not be great if you can afford all those fancy exercise equipment at the gym or the monthly membership it entails? Well, as good as it sounds, the reality still remains—not everyone can afford the fees, ergo, not the best option for a whole lot of people. And since weight loss and healthy living in general requires a lot of exercise, then it’s high time for you to find effective exercise activities that can be done outside the confines of a gym.
Going to the gym can sometimes be taxing to people. Others can manage to pay the membership dues, unfortunately, what they lack is time to actually “hit” the gym for some exercise. So to aid those who are in need of fun and effective exercises without going to the gym, then here are some suggestions:

  1. Walk around.
    Yes, this can be done especially if the weather is ultra nice. Walking is considered as low-intensity cardio workout; it burns calories and in doing so allows you to lose weight overtime. It helps tone your legs and doesn’t cost you any extra money. So the next time you to want to go somewhere nearby, do yourself a favor—skip the car and just walk. Not only will this move lessen your carbon imprint in the environment, it will also help you maintain a better and healthier body.
  2. Do some push-ups.
    While not categorized as the “most loved” amongst all forms of exercise, doing push-ups can provide you with better-looking and stronger arms and upper body. And yes, you don’t need to go to any gym for this. It’s hard but it’s going to be worth it.
  3. Jumping jacks.
    Loved being a kid? Well jumping jacks are always fun and certainly relieves memories of childhood. Frankly, probably every child in the world has done a jumping jack at least once in their life. Jumping jacks are a great cardio workout, doesn’t need a lot of space, and can keep your blood pumping all over your body in a very good way.
  4. Crunches
    If you want to build your core muscles, then doing massive sets of crunches is the way to go. You don’t need to go to a fancy gym to achieve this; the floor (and a mat, if you have one) will suffice.
  5. Do some leg lifts.
    Leg lifts can do some miracles for your legs and thighs. It will tone and strengthen your leg muscles giving you a shapely pair of legs. Bend them slightly if you find it difficult to do exercises with them straight.
  6. Do Squats
    If you want firmer buns and legs, then squats are your best bets. Remember that repetition is the key. You may find it hard to do at the beginning, but then again, everything improves with practice; gets easier over time.
  7. Jog in place.
    Yes, no need to go outside. Jogging in place can provide you with a complete workout. Just get your music player and headset on and start jogging to your favorite beats. Stationary jogging can make you work up some real sweat and is a great cardiovascular activity. It allows your heart to pump faster allowing a fresh supply of oxygenated blood to reach your cells, making you feel more alive and energized.
  8. Dance
    It doesn’t matter if you really know how to dance or not, what matters is you’re trying the entire activity altogether. Dancing is therapeutic for a lot of people. It provides a release for pent up energy and stress. It’s fun, enjoyable and can make you sweat tons too.
  9. Try Light weight lifting.
    Lifting weights can tone your muscles, and no, you don’t need to buy any expensive equipment for this. You may use whatever you can find available in your home. If you’re a beginner, start with light items first like canned goods and work your way up to heavier items as you go along.
  10. Do step exercises.
    They do offer these at gyms as a form of group intensity workout. Again, if you can’t go to the gym, well there are alternative ways you can do this. Go eye that stairs and traverse it up and down for a couple of times. Just remember to be careful not to slip and avoid any accidents if you can. This exercise set can help tone your legs too and makes for a good aerobic exercise.


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Health

How to Keep Stroke at Bay

The Kashmir Monitor

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Stroke can affect everyone regardless of their age and sex. You might think that you’re healthy one minute then the next you’ve been hit by this cardio problem. Although those who often smoke, drink, and eat unhealthy meals are highly likely to suffer from stroke, you can never be too sure unless you learn how to keep this disease at bay.

If you want to avoid triggering stroke, these tips can help you out.

Pay attention to your emotions. Depression is a silent killer and one that can increase your risk of stroke. When you feel depressed, your body won’t function properly thus putting you at risk of suffering from various health issues with stroke being on top. If you are aware of your feelings, you will be able to get help from your family and even professionals to address this issue immediately.

 

Exercise more. Exercise has always been recommended by doctors to those who want to stay healthy because keeping your heart pumping and your blood flowing prevent buildup of plaque in your arterial wall. This also promotes more oxygen being delivered to different parts of your body which can boost their functions.

Sleep. If you think that late nights are good for your health, you should think again. Sleep plays an important role in your health as it is at this moment of rest does your body regenerate itself. Without proper sleep, you’re putting yourself at risk of suffering from high blood pressure which can trigger stroke when you are not careful.

Drink in moderation. If you often go out with friends or party all night, you’re probably drinking several bottles of booze every night. Although you’ll look cool in the presence of your friends, you are not actually helping yourself in terms of health. Too much alcoholic beverage can wreak havoc in your liver which can increase your cholesterol level and putting you at risk of suffering from stroke. Following the recommendation of one glass of wine for women and two glasses for men should be beneficial to you rather than drinking several bottles of beer.

Use olive oil. Cooking with palm oil, canola oil, and the like can increase your risk of stroke. A better option would be to switch to olive oil when cooking as it has low melting point and it contains plenty of nutrients that your body needs to combat various diseases including stroke. Using olive oil regularly will reduce your risk of stroke up to 40%.

Keep an eye on your weight. Another tip to keeping stroke at bay is to learn how to manage your weight. Going beyond the weight suitable for your age, height, and sex will already put you at risk of suffering from various cardiovascular diseases like stroke, heart attack, and high blood pressure just to name a few. If you keep your weight down by eating healthy foods and exercising regularly, you will be able to successfully keep stroke at bay.

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Health

Eating junk food can raise risk of bipolar disorder, depression

The Kashmir Monitor

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Feeling depressed? It’s time to cut out the unhealthy junk food from your diet as it increases the risk of psychological disorders including bipolar disorder and depression, said researchers.

Junk food is not only harmful for metabolism but also increases the risk of psychological problems such as bipolar disorder and depression, irrespective of personal characteristics such as age, gender, education and marital status, according to the study, published in the International Journal of Food Sciences and Nutrition, indiatvnews.com wrote.

High-sugar consumption was found to be linked with bipolar disorder, while fried foods or processed grains were associated with depression.

 

“Perhaps the time has come for us to take a closer look at the role of diet in mental health because it could be that healthy diet choices contribute to mental health,” said lead author Jim E Banta, Associate Professor at Loma Linda University, California.

“More research is needed before we can answer definitively, but the evidence seems to be pointing in that direction,” Banta added.

The findings provide “additional evidence that public policy and clinical practice should more explicitly aim to improve diet quality among those struggling with mental health”.

It also pointed out that “dietary interventions for people with mental illness should especially target young adults, those with less than 12 years of education, and obese individuals.”

For the study, the team of researchers reviewed data from over 2,40,000 telephone surveys conducted between 2005 and 2015.

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Health

Drinking carbonated beverages during and after exercise can cause kidney injury’

The Kashmir Monitor

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After an intense workout session, it is common for people to drink either water or soft drinks. But according to the latest study, while drinking water is safe and causes no harm to the body, carbonated beverages may lead to kidney damage.

According to the study, published in the American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, it has been found that drinking soda after exercise is a big No-No — “The purpose of this study was to test the hypothesis that consuming a soft drink (i.e., a high fructose, caffeinated beverage) during and following exercise in the heat elevates biomarkers of acute kidney injury (AKI) in humans.”

The researchers recruited twelve healthy adults who were made to drink 2 litres of an assigned beverage during 4 hours of exercise in the heat. While half of the people were given a popular soft drink, the other half were given water to drink. They also had to drink 1 litre of the same beverages after leaving the laboratory. Stage 1 AKI was detected at post-exercise in 75 per cent of the participants in the soft drink trial compared to 8 per cent in water drinking trial.

 

Furthermore, according to the findings, “urinary neutrophil gelatinase-associated lipocalin (NGAL), a biomarker of AKI, was higher during an overnight collection period after the soft drink trial compared to water.”

The study further added, “Changes in serum uric acid from pre-exercise were greater in the soft drink trial than water at post-exercise. There were greater increases from pre-exercise in serum copeptin, a stable marker of vasopressin, at post-exercise in the soft drink trial than water. These findings indicate that consuming a soft drink during and following exercise in the heat induces AKI, likely via vasopressin mediated mechanisms.”

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