Self Care - Fitness Tips

Below are some tips that I have collected from various sources. These tips are especially useful for professionals who often have sitting job and usually don't get enough time for exercise. Please keep in mind that I’m not a health professional; tips mentioned here (or anywhere on my blog) are those that I’ve come across during my continuous search for a healthier lifestyle. Please use your own judgment & consult an authorized professional if required.

OK, enough disclaimers :) read on for tips...

EXERCISE RELATED TIPS

1. Exercise for 60 minutes at least 4 to 5 times a week.
2. Balance the food you eat with the physical activity that you do.
3. Exercising a little every day is better than trying to make up for a missed day or week by overexerting yourself.
4. Focus on fat not weight.
5. Exercise increases calorie burn.
6. Aerobic exercise-bike riding, running, long, brisk walks, swimming, vigorous dancing-is absolutely necessary to get blood moving through the lower body.
7. Let activity become part of your weekly routine.
8. Walk 10 Minutes a Day and Increase Your Fitness Level Old thinking was to work out in a sweat-filled gym for hours a day. No pain, no gain. New studies show that even short bouts of activity can increase your fitness level, especially if you're new at working out.
9. Before you even get out of bed in the morning, do 10 stomach crunches while lying flat on your mattress. Increase daily by one until you get up to 100. Think you'll never get there? Try it. You may eventually have to set your clock to wake up 15 minutes earlier, a small price to pay for a flatter stomach.
10. You cannot exercise the abdominal muscles hoping that you'll burn off your belly fat. You must exercise the entire body aerobically to lose fat.

TIPS RELATED TO EATING HABITS

1. Be careful about cutting your calorie intake too low. (No one should eat less than 1000 calories a day without supervision).
2. Drink eight glasses of water a day.
3. Avoid most weight loss supplements.
4. Monitor what you eat by keeping a food journal.
5. Avoid fried foods.
6. Eat 5 light meals rather than 3 heavy meals.
7. Don't eat two hours before sleeping.

MISCELLANEOUS TIPS

1. Reward your efforts, celebrate your success!
2. Brush your teeth after dinner to prevent you from evening snacking.
3. Always think positive even before you have not seen results.
4. Confide in a close friend or companion about your goals and the coming changes of your lifestyles.
5. Don’t keep water bottles with you; instead go to kitchen for this. This will involve little bit of movement in your routine.
6. Avoid situations that put you in temptation's path, meaning if you're on a diet, don't go to the ice cream parlor.
7. Keep a sticky note in a prominent place so that you see it every day, reminding yourself of your resolutions. (i.e., on your bathroom mirror, next to your bed, on the visor of your car, on the refrigerator)
8. Focus on positive self-talk. Congratulate yourself every time you take a step towards your resolution goal. Be your own best cheerleader.
9. Avoid berating yourself if you should fall back or break a resolution. Just brush yourself off and start over again.
10. Whenever you have an errand, park your car as far away as you can handle and walk to the store. At the mall, park at the farthest end and walk the length of the mall. Use every opportunity to walk.

I would update these and add more as and when I time. At the end of the day, it all adds up to better fitness.

PS: Don't ask me how many of these tips I follow regularly :)

Self Care - Home Remedies for Acidity or Heartburn

First some Do's & Dont's for avoiding acidity:

- Have plenty of water regularly to avoid acidity.
- Have proper sleep.

- Avoid raw onion while suffering from acidity.
- Avoid fried & spicy food.
- Avoid pickles.
- Stress, smoking, & over eating are also common known factors for causing acidity.
- Some pain killers also cause heart-burn as side effects.
- Don't stay empty stomach for long times.

Remedies
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- Chew basil leaves.
- Eat thin lemon slice and dipped in rock salt (sendha namak). This removes indigestion and heartburn.
- Boil mint leaves in 1 cup of water & sip slowly after meals.
- Keep a piece of jaggery in mouth & suck it slowly.
- Suck a piece of clove.
- Curd, Coconut water, banana, watermelon, cucumber are also helpful in reducing acidity.