We all know that working out daily has a beneficial effect on our health and body, due to which our body protects itself from many diseases and our immunity also gets strengthened. Daily exercise or workout is very important for our healthy and happy life, but in today’s time we read and see every day through social media or news that someone suddenly got a heart attack while working out in the gym. For this reason, debate is heard everywhere whether doing excessive workout or exercise has any serious effect on the heart and whether it can weaken the heart. After all, what is the connection between workout and heart attack?

Why is workout important for the body

Doing daily workout, exercise or any kind of physical activity is helpful in keeping our body healthy. It also protects us from serious problems like diabetes, bone diseases, weight gain and even cancer. But if you do excessive workout or physical activity, it can prove to be harmful for your heart health.

Why can excessive exercise be dangerous?

According to experts, whenever a person does exercise or workout, he should not do it continuously or beyond his physical capacity. During workout, it is necessary to take short rest and long breaths, which gives rest to the body and does not put serious pressure on the heart. When a person works out more than he needs or his capacity, it is natural for the heart rate to increase, but if it is increasing in an abnormal manner, then the blood pressure in the body starts becoming high. If it is not controlled in time, serious effects on the heart can be seen. Excessive workout can affect the heart muscles and cause scars on them, which increases the risk of arrhythmia.

Doctors advice for workout

According to experts, if you do too much workout, then it should be avoided. In the beginning, workout time should be kept short, so that there is no extra pressure on the body. After some time, the workout time should be gradually increased. If you are a beginner, then working out only for 15 minutes every morning is enough. Along with workout, yoga should also be included in your daily routine, which provides both mental and physical benefits. By doing yoga, the mind remains calm and the body’s immunity increases, which helps in keeping you healthy for a long time.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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In today’s hectic life, we all forget to take care of our body. Especially those who work in the office sitting in front of a computer or laptop for hours, they often suffer from back pain, neck stiffness, back strain and joint problems. Working continuously while sitting not only causes physical fatigue, but gradually this habit can lead to many major health problems. In such a situation, it becomes very important that we include such habits in our daily life, which keep our body active. In such a situation, physiotherapy is such an easy, safe and effective method which not only provides relief from injury or pain, but also prevents diseases from occurring in the future. Physiotherapy is not just a method of treatment, but it is a lifestyle which can be adopted to remain healthy and active for a long time. So today let us tell you easy tips for those who work in the physiotherapist’s office.

What is physiotherapy and why is it important?

Physiotherapy is a medical practice in which the body is healed with the help of exercise, massage, stretching and correct body posture instead of medicines. This is very important for those people who sit in the same position for a long time, work bent over computer or laptop, use mobile or tablet continuously, are elderly or whose bones and muscles are becoming weak, are recovering from any injury, fracture or surgery. In such a situation, with the help of physiotherapy, muscle strength increases, bones become stronger, body mobility improves, mental stress also reduces, and recovery occurs quickly after injury or surgery.

Easy and effective physiotherapy tips for office workers

1. Take a break every 30-40 minutes – Sitting for a long time can be harmful for the body. In such a situation, take a short break of 2–3 minutes every half hour, stand up, walk a little or stretch.

2. Adopt correct sitting posture – While sitting to work in the office, keep your back straight, shoulders loose and relaxed, feet straight on the ground, and your screen should be in front of your eyes, so that your neck does not bend.

3. Do light stretching – In between work, do light stretching of hands, neck, back and legs. This improves blood flow and removes stiffness.

4. 20–30 minutes of light exercise in the morning – Start the day with light exercise and yoga. This brings flexibility in the body and remains active throughout the day.

5. Sleep and rest are also important – 7-8 hours of sleep is very important for the body to recover. Reduce the use of mobile or laptop before sleeping.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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If any person works out or does gym, running or any physical exercise to maintain his fitness, then he has to take the help of many types of food or natural supplements to maintain his energy. The most eaten fruit among these is banana. Because it gives instant energy, does not feel heavy and provides essential nutrients to the body.

Banana contains all the energy enhancing elements, which include carbohydrates, potassium and natural sugar. It is considered a great food both before and after workout. Eating this provides energy to the body. For some people, banana works as fuel before workout, while for many people it works as recovery food after workout.

Why is it beneficial to consume banana before workout

When a person works out or exercises regularly, he should consume bananas to increase his strength and maintain abundance of energy in the body. It is considered best to eat banana 30–50 minutes before starting the workout. This increases the intensity and capacity of your exercise and the person is able to exercise with full enthusiasm. Nutrients like glucose, fructose, potassium and fiber present in banana are essential for the health of the body. It relieves muscle cramps and increases stamina.

Why is banana important after workout

If you have done heavy training or workout then banana is the most effective post workout food for recovery of your muscles. Banana is rich in fiber which gives instant energy after workout. It helps in muscle recovery by providing necessary carbs to the body. If you feel pain in your bones after workout, then due to the magnesium and potassium present in banana, that pain reduces. And if there is swelling in the body during workout, it also reduces it quickly.

Combination of banana and protein after workout

Banana is rich in carbohydrates. If you consume banana and pineapple after workout, it helps the body to absorb protein better. Protein helps in faster muscle recovery and makes the body stronger.

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During the winter season, the level of uric acid in our body often starts increasing rapidly. Uric acid is a natural substance of the body, but when it becomes excessive, it causes many problems. The most common problems include joint pain, swelling, difficulty in walking and sometimes severe pain in the fingers or knees. If timely attention is not given, this problem can escalate into a serious situation.

Therefore, it is important that we adopt some easy and natural measures to control our uric acid level. Before taking medicine, you can try these home remedies, which are not only safe but also help in keeping the body healthy from inside. So let us know which remedies to try before medicine to treat uric acid at home.

1. Eat citrus fruits in winter – The easiest way to control uric acid is to include citrus fruits in your diet. Fruits like orange, lemon, guava, kiwi are rich in Vitamin C. Vitamin C helps in reducing inflammation in the body and helps in controlling uric acid. You can consume these fruits daily after breakfast or dinner. Apart from this, drinking lemon water on an empty stomach also helps in removing uric acid from the body.

2. Do yoga and exercise daily – In winter we often start resting at home and physical activity reduces. This not only increases weight but also increases the level of uric acid. To prevent this, it is important to do any kind of light exercise for at least 30 to 40 minutes daily. This could be walking, cycling, stretching or yoga. Regular exercise improves the body’s metabolism and helps in controlling uric acid levels.

3. Pay attention to drinking water – People often drink less water in winter because they feel less thirsty in the cold. But this is a big mistake. Due to lack of water, uric acid starts accumulating in the body, which can increase pain and swelling in the joints. Therefore, one should drink at least 3 liters of water daily. Apart from this, drinking lemon water every morning also removes uric acid from the body and speeds up metabolism.

4. Drink ginger tea – We all like to drink tea in winter. If you want to control uric acid, then include ginger tea in your daily routine. Ginger has natural anti-inflammatory properties, which help in reducing joint pain and swelling. Drinking ginger tea twice a day keeps the body warm from inside and keeps uric acid under control.

5. Make small changes in lifestyle – Just focusing on diet and water is not enough. Getting enough sleep, reducing stress and maintaining regular physical activity also helps in controlling uric acid. Try to avoid eating too much oily and sweet food, as these also increase uric acid.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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The problem of diabetes is increasing rapidly in India. Now it is not just a disease of the elderly, but the younger generation is also being affected by it. According to the ICMR-IndiaB study, in 2000, 32 million people in India were suffering from diabetes, while today this number has increased to 101 million. The most worrying thing is that young people are also falling prey to type 2 diabetes. The main reason for this is the change in our daily routine and lifestyle. Such as excessive sitting daily routine, obesity, high carbohydrate diet and family history.

Most people know that diabetes can damage eyes, heart, kidneys and nerves. But very few people know that it also affects our mobility and body flexibility. Orthopedic and mobility aids expert of Healthcare Limited, explains that we often associate diabetes with problems of eyes, kidneys and nerves. But it also gradually affects the joints and spine of the body, which reduces flexibility and makes everyday activities difficult.

Connection between high blood sugar and kidney

When blood sugar remains too high in the body, it not only damages the microscopic blood vessels of the eyes and kidneys, but also affects the blood vessels that supply nutrition to the spinal cord.

Uncontrolled sugar does not allow nutrients to reach the spinal discs and vertebral column; over time, this weakens the discs, reduces cushioning capacity and increases the risk of back pain or injury. Studies show that people with diabetes are at increased risk of spinal disc degeneration, which can lead to increased pain in the spine and wrists in the long run.

Flexibility affected by high blood sugar

Having diabetes for a long time can cause a disease in the hands and fingers called diabetic chiroarthropathy. In the beginning it may feel like mild pain or fatigue. Due to this, the flexibility of fingers and hands gradually reduces. Everyday tasks like pressing buttons, holding objects or moving hands become difficult. The main reason behind this is the change in collagen protein. High blood sugar makes collagen stiff and less flexible. Small blood vessels are also affected, due to which hands and skin become hard.

How to maintain mobility and flexibility in high blood sugar

1. Exercise and Yoga – Regular walking, brisk walking, swimming and light exercise

2. Balance diet – Avoid low sugar and high glycemic foods.

3. Orthopedic Support – Special equipment Supportive belts and wraps to protect joints and spine, keep the spine stable and reduce pressure on the back. Ergonomic cushions maintain proper alignment of the spine while sitting and sleeping. Wrist and thumb braces reduce pressure on the hands and wrists.

4. Experts’ opinion – Pairing orthopedic support with regular exercise and the right lifestyle can reduce joint and bone damage caused by high blood sugar.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Nowadays people advise to lose weight first to stay healthy and keep blood sugar under control. Everyone thinks that if weight is reduced then the risk of diabetes will also reduce. But the truth is that weight loss and fat loss are not the same thing. Many times the weight decreases but the fat present inside the body does not decrease and this is the reason why blood sugar and insulin sensitivity are not affected.

In fact, losing weight can reduce the body’s number i.e. the figure visible on the scale, but the real improvement occurs when the extra fat present in the body, especially the visceral fat accumulated around the stomach and liver, decreases. This fat becomes a major cause of insulin resistance. Which means that if you are struggling with the problem of blood sugar then it is more beneficial to focus on fat loss instead of just losing weight.

Weight loss does not mean fat loss

When people start dieting or exercising, their weight starts decreasing quickly. But the weight lost in the initial days is mostly due to water, glycogen and sometimes muscle loss. According to research, if muscles also decrease while losing weight, it can have a negative impact on blood sugar control. Because muscles are considered the most important means of converting glucose into energy. Which means that despite weight loss, metabolic health does not improve.

How does fat loss improve insulin sensitivity?

Fat loss means loss of fat tissue present in the body, especially visceral fat accumulated around the stomach and liver. This fat is at the root of insulin resistance. When this fat reduces, inflammation in the body reduces and the fatty acids that affect insulin also reduce. A research has revealed that just 10 percent reduction in total body fat increases insulin sensitivity by about 30 percent, even if the total weight does not change much. At the same time, not every fat deposited in the body is the same. Subcutaneous fat deposited under the skin is less harmful. But visceral fat accumulated around the organs is the most dangerous. This fat accumulates around the liver, pancreas and intestines and increases blood sugar. Fat deposited in the liver is so dangerous that it releases glucose in the body. Even if blood sugar is already high. This is the reason why many times even people whose weight appears normal become victims of diabetes. This is called metabolically obese normal weight.

Is it possible to lose fat without losing too much weight?

Actually, it is possible to reduce fat without losing much weight and this method is also considered healthy. Many people maintain muscles while reducing fat. This improves insulin sensitivity and improves metabolic health. Even if the weight on the scale does not change much. According to a research, people who combine resistance training with dieting have better blood sugar control than those who only diet. The reason for this is believed to be that the muscles absorb glucose and convert it into energy.

Effective methods for fat loss

• To lose fat, do resistance and aerobic training, which will maintain muscles and burn fat.
• Apart from this, take protein rich food for fat loss, so that there is no muscle loss.
• Include fiber, healthy fats and whole grains in the diet.
• Get enough sleep for fat loss, because lack of sleep increases insulin resistance.
• It is also considered better to avoid fast diets or extreme detox plans for fat loss.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

Check out below Health Tools-
Calculate Your Body Mass Index (BMI)

Calculate The Age Through Age Calculator

Check out below Health Tools-
Calculate Your Body Mass Index (BMI)

Calculate The Age Through Age Calculator

As we age, many changes occur in the body. Many people think that these changes are only due to wrinkles, weight gain or our genetics. Along with this, the risk of long-term diseases like heart disease, type 2 diabetes, arthritis, cancer and dementia also increases with increasing age, but by adopting the right habits and lifestyle, we can expect a healthy and active old age.

However, it is also very important to know the misconceptions related to aging. Dr. Sanjay Bhojraj, doctor of functional medicine and cardiologist, recently shared on Instagram that people get trapped in three big misconceptions regarding aging. He says that if we avoid these misconceptions and adopt right habits, then the effects of aging can be controlled to a great extent. So let us know what are the common misconceptions about aging.

1. Aging is just about wrinkles or genetics – Most people believe that symptoms of aging like wrinkles, increased body weight or slow metabolism completely depend on our genes. According to Dr. Bhojraj, this is not at all the case. After years of working on the heart and studying patients, it became clear that our life habits, eating habits, exercise and mental state greatly affect our body and the aging process.

2. Heart shows your age first – Most people think that age is reflected only in external changes, such as facial wrinkles or graying of hair. Whereas the truth is that your heart and blood cells already tell your actual health and age. If you ignore heart health, you may unknowingly increase the age of your body.

3. Small habits also play a big role – Often people think that aging is only due to diet or that everything will be fine by eating healthy food or doing exercise occasionally. But Dr. Bhojraj says that everyday habits, which we consider normal and healthy, can affect our cells, arteries and energy levels. This is why regular lifestyle and small habits can slow or speed up the aging process.

Habits to maintain longevity and health

1. Do exercise daily – Light or vigorous exercise, whether walking, yoga, or gym, keeps the heart and muscles strong.

2. Take a balanced and healthy diet – Fresh fruits, vegetables, whole grains and proteins are very important for the heart and metabolism.

3. Take maximum rest and sleep – Sleep is important not only for mental health but also for repairing the body and maintaining energy.

4. Maintain relationships – Social engagement and relationships with family or friends enhance mental health and quality of life.

5. Include heat therapy or sauna – It promotes blood flow and can be beneficial for the heart and arteries.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

Check out below Health Tools-
Calculate Your Body Mass Index (BMI)

Calculate The Age Through Age Calculator

Check out below Health Tools-
Calculate Your Body Mass Index (BMI)

Calculate The Age Through Age Calculator