by Tirtha Acharya | Oct 15, 2020 | Health
15 benefits of aerobic exercise
High to low-intensity physical workout in the presence of oxygen is called aerobic exercise. Generally, people know it as cardio. You can call any workout aerobic if it uses a large portion of muscles in your body and increases the oxygen consumption as well as the heart rate. Swimming, cycling, playing football, running, walking, boxing are some of the examples of aerobic exercise. There is a vast amount of exercise that hits different muscles and have different benefits to your body. Following are the 15 benefits of Aerobic workout:
Unhealthy cholesterol, body fat can make your heart weak, and a weak heart is the source of various problems. It is a proven fact that aerobic exercise can make your heart healthier. It enables your heart to pump the blood throughout the body more efficiently. Heart pumping Aerobic workout 30 to 40 minutes, 3-4 times a week can do wonders to your heart.
One of the major benefits of aerobic exercise is reduced body fat. High-intensity Aerobic workout can magically disappear your body fat. It can bring out the beautiful you surrounded by the layers and layers of those unhealthy fats. If you want to be healthy as well as good looking aerobic is your answer.
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Aerobic exercise balanced blood pressure
It is the force exerted by the blood in the veins by the pumping action of the heart. Irregular blood pressure can be severely dangerous. It can even damage other organs of the body if unchecked and ignored. One of the major benefits of aerobic exercise is that it maintains your blood pressure. A healthy heart and balanced blood pressure isn’t Aerobic workout just wonderful.
Aerobic exercise is a raw physical movement and it uses most of the muscles in your body. When you use your body to its limits out body responds with better rest and better sleep. The workout just before sleep may hinder your sleep but before a few hours ahead of sleep can aid your sleep a lot.
You don’t need access to a gym, your own personal trainer, or some fitness expert for doing aerobic exercise. If you are super busy or have limited space then you can perform some aerobic exercise. Just get yourself a few spaces and start pumping your heart.
- Relieves tension and stress
Work stress, study, relation problems can store a lot of tension in your body. When you cannot take out that stress for too long it psychologically starts affecting you. A physical workout can relieve you out of that tension. By working out you channel your stress and frustration out of your body for good.
Aerobic exercise helps to circulate blood around your body more efficiently. Firstly, the improved blood circulation circulates minerals and nutrients throughout the body which makes skin healthy. Furthermore, sweating can get rid of bacteria, dirt, and oils out of your skin. It also balances the ph. level of your skin.
An unhealthy lifestyle can also affect your appetite. Fat covered body and a lazy lifestyle increase your appetite for oily and unhealthy food. Aerobic exercise can control your appetite and also encourages you to look for a healthier diet.
Several neurological studies have shown that aerobic exercises increase brain function, improves memory. A short 3-4 times a week activity can help your brain permanently. Exercise gives good night sleep and it keeps the brain healthy.
One of the most noticeable benefits of aerobic exercise is increased metabolism in your body. The more intense aerobic workout better the metabolism and vice-versa. Some trainers even claim that after a good exercise session, it increases the metabolism while suppressing your appetite for hours.
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Aerobic Exercise for Healthy bones
Bones provide a rigid shape to our body and are present from our head to toe so keeping a healthy bone is a must. Aerobic workout puts a good weight and pressure on your bones while the body responds with higher bone density. This process results in the healthier and stronger bone.
Like the bones, muscles are all over our bodies. The workout puts the strain in the muscles and the body responds with increased muscle mass. This results in bigger and increased muscle density. According to the experts, we lose muscles after we start to age so keeping your muscle density higher by workout is a must.
Aerobic workout initiates a process of releasing endorphins in your body. The function of endorphin is to relieve stress, improve mood, and make you happier. So when you do aerobic exercise you will feel very good.
Aerobic exercise increases your mobility and makes your body active. Even in old age, the workout will keep your body well-toned and very mobile compared to the non-working out counterparts. You can also look younger than you are.
Everybody wants to live a long life. In my opinion, the most important reason you won’t do aerobic exercise is that you want to live a longer life. Every living organism is biologically wired to want to live a long life the Aerobic workout can grant it.
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by Tirtha Acharya | Oct 11, 2020 | Health
11 Anger Management Techniques | How to Control Your Anger?
Like happiness and sadness anger is non-other than a general human emotion. But unlike happiness anger is a violent type of emotion. However, I am not implying anger is not all bad, if it was so bad and not needed why it would be in us in the first place. But, more anger is certainly very harmful to the person himself and those around him. Here are 11 anger management techniques for people with anger management issues:
Take a deep and slow breath
Generally when agitated deeply we become angry and our breath becomes faster and shorter. This is the result of adrenaline being released in your body. What we should do is reverse this process becoming clam and taking a long deep breath through the nose and out from the mouth. Continue this process until you are in control again.
Yoga and mediation
Yoga and meditation help to relax your body and has been found to reduce stress, anxiety, and boost confidence. The people practicing yoga daily were mentally stable, calmer and the people with severe anger management issues had also claimed that yoga helped them a lot.
Channel your anger
You can always channel your excess anger into some recreational activities or learning some new skills. Cooking, painting, or even learning how to dance can help you a lot.
Drink water
Water is a naturally calm element. Even a raging fire is calmed by putting water on it. So whenever you are enraged with anger drink some water. The more water you drink the less negative you will be, and the less negative you is the less angry you.
Get a calming mantra for anger management
Sounds weird but this technique but have been helpful to many for anger management. Continuously chanting a calming phrase can help you to face anger and complicated situations. When chanted in those situations your mind tells your body to keep calm despite the unfavorable situation. “It is what it is”, “Let it go, let it go” are some of the popular mantras used by people for anger management. But you can also create your own mantra.
Physical exercise
It is a great way of putting your body in great shape and keeping your anger in check. Physical exercise is known to keep your stress level low, anxiety and fear in control. Going through the anger management process try to exercise every chance you get.
Try to act clam
When facing stressful and anger causing situations, try your hardest to keep clam and relaxing. Acting calm and relaxing, you are training your mind to be more adapted to this type of situation.
Eat healthily
Your diet also has a direct impact on your meat. Having a light vegetarian meal can have a claiming effect on your meal. You can also avoid drinking and smoking as they make your anger management situations worse.
Let your anger out
Instead of letting out your anger on everything and everyone around you find specific objects where you can channel all your rage without worsening the situations. Stress balls, punching bags are some of the items you can use for this purpose. This type of technique helps best to those who have a violent reaction to anger.
Communicate
Communication is the key solution to various problems. Instead of developing the huge amount of anger inside of you talk to the peoples around you. You can tell your friends/families about the cause of your anger or what did they do to make you angry? This may not able to solve all your problems but it will certainly can most of them. Maybe communication was all you needed for your anger management.
Get help
If you are trying your best for anger management. You already did the above mention techniques and it is still not helping then it is time for you to get professional help. Consult with your families and find yourself a psychiatrist or a well-known doctor who handles these types of problems.
by Tirtha Acharya | Sep 30, 2020 | Health
10 ways of a wellness strategy
Wellness in a general sense means the state of being in good physical health. Going deeper into its definition is just being physically fine or is it more? Yes, wellness strategy is more than just being physically fine. Physical fitness is an integral part of wellness but it is not all to it. Psychological wellbeing, social wellbeing are also the key components of a well status of a human being.
It is common knowledge, various ingredients are needed to make a healthy and tasty meal. Similarly, various components and strategies are required for a well-strategized life.
Following are the 10 Ways of a wellness strategy
Yoga and meditations- worlds most popular wellness strategy
Yoga is a set of various positions and postures performed on the daily basis for the physical, mental, and spiritual wellbeing. It is one of the most common and well-known wellbeing strategies one can adopt. Originally belonging to ancient Hindu civilization centuries ago, the practice of yoga and meditation has come a long way and now is spread worldwide like some sort of health trend. The lotus pose, downward-facing dog pose, the cobra pose, the crane pose are one of the most popular yoga poses.
Healthy food
“When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need”-Ayurvedic proverb. Food is our energy source the energy to walk, work, exercise everything comes from food. So we can conclude that we are almost what we eat. Eating healthy with balanced exercise are the primary elements of the wellness strategy. Balanced weight, better mood, and improved memory, strong bones, and muscles, healthy offspring are some of the benefits of a healthy diet.
Read wellness newspaper and newsletter
Knowledge and information are the two key components for every action and in every step. The wellness newspaper and newsletter provide information about various healthy habits, food benefits, yoga, and meditations. There are hundreds of yoga poses and exercises, Thousands and thousands of foods you cannot try them all you need guidance to find the appropriate one for your goals. Firstly wellness newspaper and newsletter provide you the guidance to your health goals and back that guidance and advice through research-based evidence.
Physical exercise
The unused machine becomes the victim of rusts and damages itself, likewise, a human body is also a complex biological machine. If not used to its capacity the body becomes a victim of diseases and other physical imbalances. In the past when technology was not so advanced and people’s daily activities were hard labor in fields, they didn’t need exercise as their daily work and activities used the body to its optimum potential.
However, today’s situation is not like that people are becoming overweight and lacking physical exercise as most of the works hardly needs any physical labor. So we need to take time to exercise apart of our work to keep the body healthy. Running. Skipping, pushup, swimming, sit-up are some of the healthy exercises you can perform to keep your body healthy and energetic.
Participating in outdoor sport the healthiest wellness strategy
Outdoor sports are the healthiest form of activities one can adopt as a wellness strategy. These types of activities use most of the muscles in the body resulting in a good physique. We can see the bodies of professional athletes and football players. They are well ripped and very energetic. Sports not only make you physically healthy but also make you mentally strong. Better sleep, Healthy heart, improved lung function, increased confidence, friendship are some of the advantages of sports.
Walk before bed
Lately, people used to believe that walk before sleep prevents sleep but the national sleep foundation in 2013 found that exercising whenever you can even at night helps you sleep better. Some research even suggests that it reduces anxiety and stress. Now, looking it at by a psychological perspective during a walk before bed you can reflect all the good things that happened during the day, furthermore, you can also make a strong mindset for tomorrow’s activities and success.
Morning walk-Most people adopt this wellness strategy
Morning times had been told as the best time of the day for the exercise and have the most impact on the body. Our body uses most of our energy during the sleep so during the morning walks the body is forced to the stored up carbohydrates thus acting a good weight balancing technique and an awesome wellness strategy. Reduced fatigue, better mood, reduced anxiety are some of the well-known benefits of morning walk.
Charity work
“Charity brings life to those who are spiritually dead” Thomas Aquinas. Almost every people at one point in life may have given something to the needy even knowing they couldn’t afford to return the favor. People who often involve themselves in charity had said it brings more meaning to the life. People doing charity are more generous and they inspire their children to be more generous and giving. A charity may not help physical wellbeing but do wonders in social as well as psychological wellbeing and is the best spiritual & wellness strategy.
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People to people Communication
In this age of technology, people are ignoring the people around them and getting involved in the virtual world instead of reality. This is causing various mental illnesses, depression, and anxiety in individuals. This can be reduced by the communication between the peoples. When people share problems, spend time with each other’s, present in the real world instead of the virtual world. This will heal people’s mental wounds. Communicating will tighten the old bonds, make new friends, and reduce stress, increases problem-solving capacity.
Traveling
Traveling is a basic function performed by living beings. Everybody travels some for work, some for food, and some for passion. But every once in awhile people should take a break from their current life and take a vacation to a new untraveled place. This will fill you with new energy, new experiences, new peoples, and new goals. Traveling is the next good wellness strategy as it improves physical, social as well as mental wellbeing. Traveling and talking to nature once in a while helps a lot.
by Tirtha Acharya | Sep 26, 2020 | Health
7 Major Yoga Injury
There might be very few people in this world who have not heard about yoga and their benefits? It is a commonplace to know the benefits of yoga. The benefits of yoga include an increase in flexibility of the body; strength and decrease in blood pressure and low cortisol level i.e. low-stress levels and ultimately sound sleep. However, have you ever heard about the major yoga injury? What about the common yoga injuries?
If yoga is not practiced with care, the negligence might result in some common and other major yoga injury. Most importantly, if yoga is practiced without proper guidance newbies tend to develop some major yoga injuries in their wrists, shoulders, neck, hamstrings, back, and other different body parts. Various data show that the improper practice of yoga results in yoga-related injuries and the staggering number is near about to double from 2001 to 2014 A.D.
In this article, we will delve into some of the major injuries of yoga and ways to become more careful.
1. Wrist injuries
The wrist joint is a small joint, which is prone to injuries. Most often, the wrist is mostly used either to type in a keyboard or to use while doing any minuscule works. If you practice any sorts of weight lifting or any exercises, which involve excessive weight exercises, then it is sure that those exercises lead to joint injuries. The most common yet major yoga injury among yoga enthusiasts are prone to be wrist injuries.
Many asanas include the practitioners to practice on their wrists. Different poses completely depend on the wrist joints. Some poses like chaturanga, handstand, crow, plank and downward-facing dog, and many others arm balance exercises if carried out by misplacing the protocol then can lead to serious wrist pain. Therefore, it is of utmost importance to make the proper balance to pose to avoid wrist injuries.
2. Neck injuries
Many poses pose risks to the neck and cause neck injuries. If not taken proper account of the problem at the earliest then it may result in some serious damage to the neck. The injury is further exacerbated by some of the poses like backbends, like Lotus Bridge, Camel, and Cobra, Dog. Likewise, the damage may result in some of the problems like neck flexion, joint issues, and chronic pain, etc.
3. Hip Injuries
Hip injury is a major yoga injury. Yoga if practiced regularly can help to loosen your hip. The causation of the tightness of the hip is due to the sedentary lifestyle as well as due to the wear and tear of the muscles. While many people, mostly women try to loosen up their hip and tries some tough position at the beginning, which leads to the irritation of the compromised joints. This ultimately results in extreme inflammation of the joints and transform into arthritis.
4. Knees very common and major yoga injury
It is common to feel discomfort and pain in the knees during a yoga class. This is caused due to the tight hips or injuries from them beforehand. It is also evident that yoga practice can result in tears, and burns in your knees. Therefore, it is usually recommended to properly bent your knee over the second middle toe. check here the yoga for a knee problem and its solution.
5. Hamstrings
Hamstrings are the next major yoga injury that yoga practitioners have to suffer if the poses are practice haphazardly. The precariousness of the pose is too high that the pose may result in difficulty in the flexibility in the long-run. The causation of the hamstrings injury is if it is practiced without proper alignment and control. To prevent the exacerbation of the hamstrings problem you should practice being careful, mainly while bending the knees consciously.
6. Shoulder and Elbow Injuries
The most common yet major yoga injury a yoga practitioner has to face is shoulder and elbow injuries. While trying to over-stretch the shoulder joint many yogis have dislocated their shoulder joint and caused a serious injury.
7. Lower Back Injury a major yoga injury
Most of the yoga practitioners complain of lower back pain injuries. The causation of the lower back injuries is the downward bending of the back or due to the keeping of the knees straight or pushed back. If the knees are forced then it is obvious to irritate the low back and hip bones of the yoga practitioners.
by Tirtha Acharya | Sep 22, 2020 | Health
11 fear management strategy
If you are feeling intense fear then you might feel that the cycle of fearful thoughts will never stop. There are many psychological study happened in the past and still novel methods are being developed and still psychology researchers are trying to study fear and anxiety in depth. One of the prominent psychology researchers has come up with the findings that fear peak at 120 seconds on average. After feeling of the intense fear for 120 seconds, the feeling starts to subdue. here we dive on different fear management techniques.
There are many theories of behind fear. Many says that feeling fear is bad to health; however, at sometimes it is important to face the tough and arduous situations. The most important aspect is to think of fear management instead of thinking about the fear constantly. Other aspects include thinking that fear is normal and accepting as a part of our life. Instead of pushing the fear away, we should embrace and come out as a dauntless by overcoming them strategically. In this article we will delve into 11 fear management strategies.
1. Why are you thinking such, ask yourself?
Many times, negative thoughts are sporadic and not premeditated. The stimulus might evoke the negativity, which is deep rooted in their mind, which can also distort your comfortableness. There are different ways to cope up with such circumstances. One of them is to ask yourself: Does these thoughts benefit you? Another way to challenge such thoughts. Using such techniques can be a powerful fear management strategy.
2. Mindful breathing techniques
Another way of fear management is practicing mindful breathing techniques. There are different types of yoga that concentrates on following breathe. Practicing mindful breathing techniques like counting the number of breathe can be handy for fear management. Furthermore, affirming some powerful thoughts like, I am a fearless being, can help relieve fear.
3. Smelling aromatic stuffs
Many consider using aroma of flowers, sandal woods, chamomile, candle, sweets can not only be peaceful but also a good way for fear management. Moreover, scientifically, aromatherapy help to activate receptors of brain that helps to relieve anxiety.
4. Doing workouts
Doing workouts can be useful in many instances, similarly, in case of fear management also it is very handy. While doing workout you become body conscious which will take your focus away from mind and subdue anxiety.
5. Walk for few minutes, if you can run
Jogging, walking and running helps you to drain out the sweat from body. Secondly, along with sweats, some of the toxic substances are also purged out. Moreover, these releasing of sweats and toxic elements from body release happiness hormones.
6. Jot down what is coming into your mind
Jotting down what is constantly evolving in your mind helps you to declutter the thoughts that has been hampering you since long.
7. Recognize the grudges and other causation is a very good way for fear management
There are many instances when we do not know how to do fear management. However, there are many ways to identify such causation. For that, you need to go inward, which ultimately helps for fear management. The root canaling is the prerequisite to deal with such situation.
8. Identify the external factors that trigger the cause
Many factors triggers the grudges, these are called stimulus. These stimulus needs to be managed properly. Some triggers are drinks such as caffeine, alcohol, and smoking. These stimuli must be identified and dealt for fear management.
9. Meditation
Practicing meditation can be useful in many instances. Initially, it might be anything but easy to practice; however, practicing for longer period will ultimately keep your fear and anxiety at bay.
10. Eat healthy diets
Eating healthy diets can be useful for stress management, fear and anxiety. Likewise, incorporating some of the supplements diet can also be useful. The supplementary diet includes kiwi, hot lemon, green tea, dark chocolate, avocado, vitamin B12, ashwagandha etc.
11. Living Spartan life
Sometimes financial trouble can also be one of the reasons to trigger fear in human beings. Those fears can be subdued by doing hard work or starting to live a Spartan life. Thus fear management is achieved.
by Nepal Yoga Home | Jul 11, 2019 | Yoga, Ayurveda, Health
Shatavari literally means a woman with 100 husbands. This indicates towards the strong hormonal and reproductive system of the woman making her able, fit and full of vitality. The plant is also called Shatamuli representing multiple roots in a bunch. Shatavari, Latin named Asparagus racemosus is called Asparagus in English. Various species of Asparagus has been used as a general tonic and as an aphrodisiac especially by women since long. Here, we will be discussing the health benefits of Asparagus from Ayurveda viewpoint.
Health Benefits Of Shatavari(Asparagus)
Plant Description
Asparagus racemosus, belonging to the Liliaceae family, is a thorny climber with smooth triangular branches. Tiny long, straight or curved thorns are seen and the leaves are a clade. The inflorescence of this plant is 1 to 2 inches long, white, single or bunched and with creamy white flowers. Tiny globose fruits become red after they ripe. The roots are creamy or whitish in color, many in number and are fleshy. These are distributed in up to 4000 feet altitude and are widely cultivated in Nepal and India.
Energetics of Shatavari
- Rasa (Taste): Sweet, bitter
- Guna (Quality): Heaviness, unctuous
- Virya (Potency): Cold
- Vipaka (Rasa essence): Sweet
- Dosha: Pacifies Vata and Pitta
- Chemical Constitution: steroidal saponins- sarsaponin, protodioscin, diosgenin
- Vitamins A, B, C, E, folic acid, amino acid asparagine, arginine
Actions And Therapeutic Uses Of Shatavari
- When applied externally, it has dosha pacifying and tissues strengthening effects. The oil-cooked with Shatavari, when applied locally, helps in headaches, Vata disorders, neurological problems, weaknesses and skin diseases.
- It is also a tonic to our brain, strengthens the nervous system and also has pain relieving effects.
- Due to its pitta pacifying property and its nature to stimulate biliary flow, it is used in hyperacidity, irritable bowel syndrome, hemorrhoids, and ulcers in the mucosa of GIT.
- Shatavari is good for the heart and helps reduce blood pressure, thus used in heart diseases, hypertension, and epistaxis.
- Woman’s support at its best - It can be the best tonic for pregnant women, those undergoing problems with their menstruation and specially before, during as well as after menopause, as it helps to balance the hormonal changes and deficiency, females go through in those stages of life. It helps nourish the fetus inside the womb and also promotes the formation of milk in the mother’s breast. This is why powder of Shatavari roots has been distributed for free by the government Ayurveda hospitals of Nepal in each district to the pregnant for the better health of mother and child.
- It also has diuretic properties, thus used in oliguria and difficulty in micturition.
- Rasayana - Shatavari promotes good health, vigor, vitality, and longevity. It has anti-oxidants in it, thus renders anti-aging effects keeping us younger.
The roots of this species of Asparagus are used, 10-20 ml if the extracted juice is taken, 3-6 grams of powder and 50-100ml if the decoction is to be taken.
In a nutshell, despite all the health benefits of Shatavari, it is used as a general tonic by both sexes and specially females. Like Withania serves as a rejuvenating tonic in male, Shatavari is specialized in improving female health in all ages. It is, therefore, woman’s support at its best and ultimately the Queen of Herbs.
