How to Create a Health-Focused Workout Plan
Extensive evidence in the scientific community supports the hypothesis that maintaining a healthy level of physical fitness is beneficial to one's overall health. According to numerous pieces of research, engaging in regular physical activity not only improves one's cardiovascular health but also fortifies one's bones and muscles and enhances one's cognitive performance. Endorphins, often known as the "feel-good" hormones, are released when engaging in physically active pursuits such as jogging, cycling, or swimming. These endorphins help relieve stress and increase mood. To be healthy is to thrive in every aspect of life—physically, mentally, and socially—not only to be disease-free. Individuals achieve wellness by becoming self-aware and consciously opting for better life conditions. Hence, it is extremely important to devise and follow a workout plan that benefits your health and not only your physical appearance.
In this article, we discuss how you can create a health-focused workout plan that can help you maintain your health at an optimum level, reducing the risk of various diseases, mainly cardiovascular ailments.
1. Decide For Yourself:
They say, "The first step is always the hardest". You can change your health state only when you decide to. Nobody can motivate you till you decide to do it yourself. Decide today that you will focus on your health from today and make the most out of your life. This is the initial step towards your health.
2. Specify Your Fitness Objectives:
The next thing you need to do is establish goals for your workouts that are crystal clear, and attainable. You need to figure out the motivation behind your desire to get in better shape. Do you wish to have sound mental and physical health along with a healthy heart, or are you more concerned about shedding a few extra pounds and improving your appearance? Are you getting ready to run your first 10K race? Determine what you want to achieve with your health and write it down. Individualized goals have the potential to influence the strategies you employ to attain them.
3. Consider the amount of time you can devote to physical activity:
When life gets hectic, skipping that group workout session at the gym could seem like the best option. Plan how much time you'll need to exercise regularly to reach your fitness objectives. Decide how often you'd like to exercise, whether it's every day for an hour or twice a week for thirty minutes. Overly optimistic timetables will not get you where you need to go and what you want to achieve. Specify for yourself a practical and realistic timeline.
4. Devised Balanced Exercises for Yourself:
Every exercise fanatic ought to work on developing healthy routines. The U.S. Department of Health and Human Services recommends the following sets of exercises and physical activities:
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Adults should engage in moderately intense aerobic exercise for a minimum of 150 minutes per week, vigorous-intensity aerobic exercise for at least 75 minutes per week, or a mix of moderate as well as vigorous-intensity aerobic exercise, for substantial health benefits. Aerobic exercise is best performed on multiple occasions each week.
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Strength training regimens that last at least two hours
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Classes for the elderly that focus on balance exercises. Older people should incorporate balance training, cardiovascular exercise, and muscle-strengthening exercises into their weekly fitness routine. Older people should calibrate their exercise intensity to their current fitness level.
5. Avoid Excessive Workouts or Injuries:
A gym injury is a certain way to ruin your fitness goals. When doing strength training, take extra precautions to avoid injury. Injuries typically result from discrepancies in muscle strength. Strength and stamina can be improved by core stability training. After a particularly strenuous workout, you should take some time off to let your muscles heal. Keep yourself well-rested.
6. Beware of Your Progress:
Track down your progress and document it each week. This will help you remain motivated enough to continue to achieve your fitness goals and maintain sound health.
Conclusion
Getting in shape can give you a sense of accomplishment as you achieve your fitness milestones. To make your goals a reality, you might have to create an exercise program that has a good impact on your health and fitness.
Top 5 Health Retreats and Healing Destinations
During the pandemic, the concept of “wellness” took a whole new meaning. Beyond mere relaxation and pampering, wellness has evolved to encompass a holistic approach to mental, emotional, spiritual, and physical wellbeing. As the world cautiously reopens, the desire to prioritize personal health has never been more pronounced. Here, we delve into five remarkable wellness retreats around the globe, each offering a unique and transformative journey towards self-discovery and healing.
Location: Tuscany, Italy
Google Rating: 4.8/5
Tuscany's rolling hills and Renaissance art provide the picturesque backdrop for the COMO Castello Del Nero, a luxurious 5-star hotel with a rich history dating back to the twelfth century. Nestled within the renowned Chianti wine region, the resort marries Italian charm with top-tier wellness facilities. Guests can revel in bespoke massages, thermal soaks, and revitalizing swims while taking in the Tuscan scenery. Whether you're seeking rejuvenation or indulgence, this retreat strikes a balance between cultural immersion and wellness.
Location: Glenorchy, New Zealand
Google Rating: 5/5
Set against the awe-inspiring Southern Alps and overlooking Lake Wakatipu, the Aro Hā Wellness Retreat in New Zealand offers an intimate connection with nature. This multi-award-winning sanctuary encourages guests to embrace adventure, mindfulness, and personal growth. It includes various types of retreats like Revive & Thrive, Reconnect and Nurture, Pilates Connection and many more. Through a combination of yoga, rewilding in nature, and nourishing cuisine, Aro Hā fosters a profound transformation on both physical and mental levels. With its eco-friendly ethos and stunning landscapes, Aro Hā is a haven for those seeking to reconnect with themselves and the environment.
3. Six Senses
Location: Douro Valley, Portugal
Google Rating: 4.9/5
Nestled among vineyards and rolling hills in Portugal's Douro Valley, Six Senses Douro Valley offers a unique blend of wellness and indulgence. This 19th-century manor-turned-luxury hideaway beckons guests to explore nature, practice yoga, and immerse themselves in holistic therapies. With wellness programs like Sleep & Resilience, Cleanse & Detox, Trim & Fit, and Full Potential, guests receive tailored experiences aimed at rejuvenating the mind and body. The resort's commitment to locally sourced ingredients and wine provides a harmonious balance between health and indulgence.
Location: Alicante, Spain
Google Rating: 4.5/5
Nestled in Spain's Sierra Helada Mountains, gazing over the Mediterranean Sea, SHA Wellness Clinic is hailed as a premier medical spa in Europe. Spanning 6,000 square meters, this luxurious retreat seamlessly melds Western medical expertise, ancient Eastern practices, and wholesome nutrition. With tailored programs spanning Detox, Fitness, Weight Loss, Sleep Recovery, and Anti-Tobacco, among others, SHA ensures a holistic transformation. Its multifaceted approach encompasses Revitalizing Medicine, Cognitive Empowerment, Dental Aesthetics, and more, complemented by hydrotherapy circuits, indoor pools, and serene relaxation spaces. While most retreats require a minimum stay of 7 days, options like Discovery (4 days) and Life Reset (28 days) offer flexibility to the customers. Elevate your wellbeing through natural therapies, personalized fitness regimes, and nourishing diets for a reinvigorated way of life.
5. Ananda
Location: Rishikesh Valley, India
Google Rating: 4.6/5
For seekers of spiritual enlightenment and profound healing, Ananda in the Himalayas is an unparalleled destination. Nestled within the Himalayan foothills, this spa and wellness retreat immerses guests in Ayurvedic principles and practices. Ayurveda is an ancient system of holistic healing that originated in India thousands of years ago. It is a comprehensive approach to well-being that focuses on achieving balance and harmony in the body, mind, and spirit based on the belief that each individual is unique, and what works for one person may not work for another. The serene atmosphere and specialized programs, ranging from stress management to Ayurvedic rejuvenation, guide guests towards physical and mental equilibrium. With a blend of traditional teachings, therapeutic treatments, and adventurous activities, Ananda provides an immersive journey into holistic wellbeing.
In a world that has witnessed unprecedented challenges, the importance of holistic wellness has come to the forefront. As the world heals and travel resumes, these wellness havens serve as reminders that the path to wellbeing extends far beyond the surface, encompassing the realms of the mind, heart, and soul.
Ready to embark on a journey of self-discovery and rejuvenation? Plan your next wellness retreat and experience the transformative power of these exquisite destinations. And subscribe to our magazine for much insights.
Benefits of Exercising on Physical and Mental Health
We have always had access to the miraculous treatment that is exercise; nevertheless, for far too long, we have neglected to get the dosage that is advised for us. As a direct result of this, our health is currently in jeopardy. This is not some kind of hoax. There is substantial evidence from scientific research to suggest that being fit and healthy can help you enjoy a happier and healthier existence, regardless of your age.
Individuals who exercise on a regular basis have a decreased likelihood of developing a variety of long-term diseases (chronic conditions), including coronary heart diseases, diabetes of the type 2 variety, stroke, and certain malignancies.
Benefits on Physical Health:
Strengthens Bones and Muscles
Lifting weights is an excellent example of a muscle-strengthening activity that can help you either build more muscle or keep the muscle you already have. This is especially significant for elderly people, as ageing is associated with a decrease in both muscle strength and muscular endurance. No matter what age you are, boosting the amount of weight you lift and the sets that you perform while engaging in exercises designed to build your muscles can provide you with additional benefits.
Improves Cardiovascular Health
Because exercise increases the muscles' capacity to extract oxygen from the blood, it lessens the workload placed on the heart to circulate additional blood to the skeletal muscles. It acts like that of a beta blocker to lower the pulse rate and decrease blood pressure in addition to reducing stress hormones, which are known to add an additional burden to the work already done by the heart. In addition, regular exercise raises levels of high-density lipoprotein (HDL), also known as "good" cholesterol, and assists in maintaining healthy triglyceride levels.
Aids in Diabetes Management
Glucose transfer is triggered by exercise and muscular contraction. Exercising does not require insulin to promote glucose transport into muscle. As exercise's initial boost to glucose transport fades off, a rise in insulin levels takes its place. Because of this increase in insulin sensitivity, your muscle fibers are better equipped to use any insulin that is present in order to take up sugar both during and after exercise. Regardless of whether or not insulin is present, your cells will still be able to take in glucose and utilize it as a source of energy whenever the muscles contract throughout activity.
Benefits of Exercise on Mental Health:
The benefits of exercise on mental health include a reduction in feelings of anxiety, despair, and bad mood, as well as an improvement in self-esteem and cognitive performance. Exercising can get you out of the house, away from your lonely thoughts, and into the company of others.
Helps Reduce Anxiety and Depression:
Exercising helps you forget about what's making you anxious in the first place. Muscle tension is reduced when you move around, which can help reduce anxiety. Accelerating your heart rate alters brain chemistry, releasing neuro chemicals that combat anxiety. These include serotonin, GABA, BDNF, and endocannabinoids.
As a result of exercising the frontal parts of the brain involved for executive function, the amygdala, the part of the brain that reacts to perceived or actual threats to survival, is less active. Regular exercise creates reserves that strengthen resilience against turbulent emotions.
References:
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Agarwal, S. K. (2012). Cardiovascular benefits of exercise. International journal of general medicine, 541-545.
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Febbraio, M. A. (2017). Health benefits of exercise—more than meets the eye!. Nature Reviews Endocrinology, 13(2), 72-74 .
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Nystoriak, M. A., & Bhatnagar, A. (2018). Cardiovascular effects and benefits of exercise. Frontiers in cardiovascular medicine, 5, 135.
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https://www.frontiersin.org/articles/10.3389/fcvm.2018.00135/full
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Ruegsegger, G. N., & Booth, F. W. (2018). Health benefits of exercise. Cold Spring Harbor perspectives in medicine, 8(7), a029694.
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https://perspectivesinmedicine.cshlp.org/content/8/7/a029694.abstract
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Vina, J., Sanchis‐Gomar, F., Martinez‐Bello, V., & Gomez‐Cabrera, M. C. (2012). Exercise acts as a drug; the pharmacological benefits of exercise. British journal of pharmacology, 167(1), 1-12.
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https://bpspubs.onlinelibrary.wiley.com/doi/full/10.1111/j.1476-5381.2012.01970.x
The Connection Between Food And Health
The right food is vital to live a healthy life, but the wrong ones have a negative effect on your health. Moreover, too much or too little food is not good, so it is crucial to understand the connection between food and health.
The connection between food and health can be complex, but hopefully, after reading this article, you will get a better understanding of the relationship between food and health. To reduce the risk of physical and mental health issues, you must eat well. It also improves your sleep pattern and overall well-being. Did you know that your mood swings also depend on food? Some foods improve your mood and increase your concentration, while others have the opposite effect.
Impact of Food on Health
The proper functioning of the body requires healthy food. Our health suffers when our bodies do not receive the proper nutrients. Too much food increases your unhealthy weight and risk of diseases such as:
● Diabetes
● Heart diseases
● Arthritis
In short, the center of health is the food that we eat!
Role of Food in Our Bodies
The cells of our body perform their function with the help of nutrients from food. In other words, we say that food nutrients are necessary for the body’s proper physical functioning.
What Are Nutrients?
Nourishing substances that assist in the body's development, growth, and maintenance are called nutrients. These are essential to living a healthy life. Furthermore, our metabolic system slows down or stops if our body does not meet its regular nutritional needs.
Nutrients are also crucial for the proper functioning of the body. So, we can say that food serves as our body’s primary source of energy.
Food is not the enemy. It keeps us healthy and reduces the risk of different diseases.
Because of how important nutrients are, here are some healthy nutrient-rich foods you should consider adding to your diet.
● Whole grains
● Vegetables
● Low-fat dairy
● Fish and seafood and many more
Different Types of Issues with Our Diet
The Standard American Diet (SAD) is unsuitable for healthy living.
This diet is low in:
• Vegetables
● Fruits
● Healthy oil and whole grain and many more
SAD is high in:
● Red meat
● High-fat dairy products and many more
Let's discuss some health issues with this diet -
1. Nutrients Are Lost Through Processing
Supermarkets' packed foods fulfill our taste requirements. But wait! Is it good for your health? The straightforward answer is “No”. Processing these foods lessens the number of natural nutrients and reduces the health benefits.
2. Processed Food Have Additives
The Standard American Diet contains artificial flavors and various chemicals that alter food fat which is not suitable for the body's health. Moreover, they do not give the proper signal for our bodies to function correctly.
3. Natural Foods Also Have Fewer Nutrients
Nowadays, natural food is not the same as it was twenty years ago. Many chemicals and artificial methods are adopted to grow plants and animals. These chemicals lessen the nutrients of the food and affect human health poorly.
4. Eating Less Variety of Foods
Planning and preparing meals are difficult, especially during the workweek. Therefore, it's easy to develop a routine of consistently purchasing, preparing, and consuming the same processed food or fast foods. Food diversity is important because various foods provide different nutrients, which is one reason. By lowering the dangers of malnutrition, which occurs when we don't obtain enough nutrients from our food, eating a diversified diet is good for our health
5. The Effect of Fast-Food Consumption
Fast foods are good in taste but bad for our health. They are difficult to digest because of too many chemicals included in them. However, most families don't have enough time to sit down, cook and enjoy a well-prepared meal, which forces them to eat processed or fast food instead. And as a result, many people develop various health problems.
Proper and healthy choices of food are compulsory to enjoy a healthy life.
Connection Between the Wrong Type of Food and Disease
Many health problems occur due to consuming the wrong type of food or following a poor diet. Various illnesses such as heart disease, diabetes, and certain cancers are caused due to multiple gene mutations. Foods are crucial the process of detoxifying the body. You can prevent diseases by knowing how nutrients affect your body's health. Functional medicine is one approach that leads to controlling such diseases by knowing the root cause of the problem. A Functional Medicine Coach applies the concepts of functional medicine and positive psychology to:
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Help patients grasp their doctor's recommended course of action by educating them.
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When customers make new lifestyle choices, guide them, and encourage them using strategies from positive psychology.
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Orient customers toward diet changes, meal planning, and exercise guidelines.
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Honor accomplishments and promote growth.
The Perspective of Functional Medicine
Functional medicine practitioners focus on the root cause of the problem. They examine the role of nutrition in different types of diseases. For this purpose, they get knowledge about your:
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Digestive system
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Immune system
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Detoxification system
All of these systems are interconnected with each other. Improper immune system functioning leads to many digestive problems, such as obesity. Functional medicine coaches first identify the symptoms and root causes of diseases. Finally, treat it with different types of well-known methods. These methods frequently draw on elements of the surrounding environment that people have control over and may alter, such as food, physical exercise, sleep, etc. Like prescription drugs, these remedies don't come in a one-size-fits-all package. Instead, they are customized for each person according to their circumstances. They assist you in adding healthy food to your regular diet, thus reducing the production of disease.
Nutritional approaches to health use the concept that one disease has multiple causes and vice versa. You can understand it better with the example of cardiovascular disease.
Research studies show that heart disease can be caused by different factors such as
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Insulin resistance
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Oxidative stress - an imbalance between free radicals and antioxidants in human body
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High homocysteine – an amino acid in blood that can damage the inside of your arteries and increase your risk of forming blood clots
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High cholesterol
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Stress
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Increase in Inflammation
Food and mental health are also directly related to each other. Consuming nutritious food encourages the growth of "good" bacteria, which in turn has a favorable impact on the synthesis of neurotransmitters. Your brain gets these encouraging messages clearly when neurotransmitter production is strong, and your emotions reflect that. On the other side, a consistent diet of junk food might result in inflammation that reduces production. If the neurotransmitter production is off, your mood might suffer as well. Sugar is a primary cause of inflammation. You're setting yourself up for fewer mood swings, a generally better perspective, and an enhanced capacity for concentration when you maintain a diet of healthy foods.
The Bottom Line
In a nutshell, a healthy diet is important if you wish to live a healthy and happy life. Hopefully, now that you understand the connection between health and food better, you will be able to make better nutritional choices. You can start making healthier choices by adding or reducing some of the following items from your diet
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Nuts and grains
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Limited healthy fat
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Limited sugar
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Limits red and processed meats
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Lots of Fruits and Vegetables
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Limited processed food
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Drink water instead of alcohol and flavored beverages.
If you are unsure about what to eat, you can consult a dietician or nutritionist to develop a meal plan for you.
Hope this article was helpful. We would love to hear from you, so please do share your thoughts on the connection between food and health in the comment section.
References:
https://www.headtohealth.gov.au/meaningful-life/physical-health/food
https://www.takingcharge.csh.umn.edu/how-does-food-impact-health