Exercise You Can Perform at Home

Physical exercise is so important so underrated at the same time as well. If only people dedicated more time to exercise, there wouldn’t be a reason for most illnesses as they are mostly because of lack of exercise. Today, we will see how one can exercise from their home itself, just by allocating a few minutes every day, be it at the start of the day or at the end, according to one’s convenience.

Distribution and Performance

  • If exercise is completely new for someone, then it is best to start a place where it is comfortable: home.
  • Not only is it convenient but if done the right way, can improve the life of an individual over time and even slow down ageing.
  • Let us look at the body in three segments, the top of the head to the chest, the middle section which is also called the core and finally the legs.
  • If we can dedicate equal importance to these three factors, then we are well on the way to a healthy living.
  • For the first section, the chest, push-ups are a great exercise, not only does it improve the tone and posture, but also gives strength to the arms and chest which is necessary for everyday life.
  • It is also a classic workout that is scientifically proven to be useful and a few reps can do so much good to an individual. Besides, the varieties with which they are available provide closure to the people who can’t do a particular form, hence, giving the freedom to choose wisely.
  • For the middle section, all one needs to do is crunches, a very useful exercise which completely focuses on the core, and improves the overall performance of the individual by giving them strength and boozing metabolism.
  • This exercise comes really useful because so many people have weight on their abdomen and this ensures that one can lose them slowly, over time.
  • Finally, for the last section, all one needs to do are squats and lunges, two solid exercises which completely work out every muscle in the leg region.
  • Not only does this exercise feel good, but is also necessary for the long run because legs are the foundation of our body, they provide the balance and affect posture, in the end.
  • Hence proper care to this region improves mobility, balance and posture which is all necessary for a healthy living.
  • It should be noted that there are so many exercises available which one can do at home but these are the most basic ones that work out all the muscles from head to toe.

Insights on Exercise  

These simple exercises mentioned above need to be done regularly, for, after all, we are looking for change and maintenance which does not happen in a fortnight nor does it last ever long. Hence, regular exercise combined with a mix of movement can help significantly, but for those people who simply can’t make time, these exercises are perfect for one to do in the comfort of their homes.

WHAT IS IMMUNE SYSTEM AND HOW DOES IT WORK?

The Prologue

A human body co-exists with many organisms on this earth. As a result of millions of years of evolution, the body is customized in such a way that it can live with some of them in a symbiotic relationship, and on the other hand can protect itself from the harmful ones that try to degrade its internal system. Such organisms that cause harm to human body are called pathogens and the entire defense system that works for the protection of the body against such pathogens is called immune system. This article aims in giving the detailed description about the immune system.

What is immune system?

The immune system is the host defense system consisting of various kinds of defensive cells, tissues, organs and biological processes that protect the body from the pathogens that cause various diseases. It has the ability to distinguish between the foreign cells and the own body cells and starts a cascade of processes in cases when any cell is found to be of foreign type. It is majorly of two types which has been discussed in detail in the coming paragraphs: Innate Immune System and Acquired Immune System.

Innate Immune System

  • It is the type of immune system that is present since a person’s birth.
  • It consists of layers of barriers and secretions that are pre-formed and provide the basic form of protection. This includes skin, mucosal layers in the gastro-intestinal system, acid in the stomach, tears from the lacrimal gland, macrophages to name some.
  • When a body cell encounters a foreign particle for the first time, the innate response is triggered by pattern recognition system or histocompatibility system which recognize the pathogen as not a part of the human body and then initiate a cascade of reactions for elimination of the same.
  • This system shows non-pathogen specific response and acts in a generic way for all the groups of pathogens.
  • The response shown is temporary in nature and does not give long-lasting immunity against a pathogen.

Acquired Immune System

  • It is the type of immune system that develops slowly during the growth of an individual and hence it acquires the same during its lifetime.
  • Basically it consists of antigen-antibody system where specific cells named antigens release pathogen-specific proteins called antibodies that attack them and eliminate them via numerous processes.
  • It has mainly three components: –
  • Antigen presenting cells- These are the cells that capture any foreign particle when it enters inside the body and initiate a pattern-recognition system to identify its nature.
  • T-cells– Also known as Thymus cells, these are the cells that use the recognition system to differentiate between own and foreign cells and send the destructive signals to B cells. These cells are produced by lymphoid organ named Thymus.
  • B-cells– Also known as Bursa cells, these are the killer cells that release the antibodies upon receiving signals from T-cells, to phagocytose and kill the foreign body.
  • Some of these T-cells turn into memory cells that aid in quick response in future interactions with the same pathogen and some of these B-cells get converted to plasma cells that can generate a huge number of antibodies in a short time.

Conclusion

Hence through this article we have made our readers aware about the basics of the immune system of the body.

Meal Plan to Lose Weight

Losing weight is not only about hitting the gym but it is also about maintaining a proper diet and having the right food. If you are working out and then having processed food or sugary drink, there is no point of putting in so much of hard work. There is no possibility of losing weight if one is high on processed foods while working out. Our Indian diet is such that it is quite impossible to lose weight, mainly because there are a lot of spices and oil.

The vegetarian diet plan

If you follow a healthy vegetarian diet plan then it is not difficult to lose weight. In this plan one has to eat more vegetables and fruits. This diet is known for bringing a glow to the skin and also for making the body feel more energetic. A vegetarian diet plan is known for reducing the flab and it also helps in lowering the cholesterol levels.

A vegetarian diet plan is perfect for Indians and it should comprise of all the nutriments that are required by a body. Along with this it should be a low calorie diet plan with careful distribution of fat intake and carbohydrate content. Here are a few weight loss foods that can be incorporated in a vegetarian diet.

  • Moong dal- This is the staple food for a lot of Indians, it consists of vitamins, mineral and iron. It is rich in fibre and is perfect for weight loss and also for boosting the metabolic rate.
  • Walnuts- The walnuts are considered to be better and more nutrient rich than the almonds and other nuts. They are perfect for weight loss and are rich in antioxidants.
  • Beet root- Beet root is known for detoxifying the body, as it is rich in potassium, fibre and acid. It has a high fibre content which helps in cleansing the body of toxins.
  • Leafy vegetables- Green leafy vegetables are rich in minerals, fibre and proteins. Broccoli, kale, parsley and spinach are some of the leafy vegetables that should be there in a diet. They keep the digestive system on track and also supply nutrients to the body.
  • Black beans- These are known to be the best weight loss foods they give a feeling of satisfaction and fullness. Black beans also help in lowering the cholesterol levels.
  • Radish- This vegetable is known for keeping the tummy full and should be eaten daily for a speedy weight loss.
  • Lentils- It is known as the belly flattener food that prevents excess fat, it also reduces the risk of heart attack and helps in weight loss. It is also a great source of protein.
  • Banana- Banana leads to weight gain, is a myth and should not be trusted. In fact banana is an excellent source of weight loss; it has carbohydrates that keep one energised throughout the day.

If you really want to lose weight then the vegetarian diet plan is the best plan to follow, it is rich in fruits and vegetables and can leads to rapid weight loss.

Best Weight Loss Exercise For Home/Beginners

Losing those extra inches can be tough at times but you have to go to sweat it out. In this article, we will be covering exercise that will help you lose fat. These exercises will not help you build muscles. Exercise is to be followed by stretching. Do not stretch before exercising. After exercising and stretching, do not lie on your bed or do not sit. Try to walk for a few minutes and then relax. Do not consume any energy drink or any other liquid directly after exercise, wait for the sweat to dry. Eat banana or any other food item before workout that increases your blood sugar levels and boosts glycogen levels. The exercise to reduce weight are discussed as follows:

Running

To reduce the overall fat of your body, you need to run. Running burns lot of calories and the body fat is evenly reduced from all over the body. It isn’t specifically targeted to any region. If you run for nearly thirty minutes, you will burn around 300 calories. Definitely longer workouts will burn more calories. But excessive runs can cause muscle tear, do not over-do it. Increase your stamina every day bit by bit.

Abdominal Crunches

Performing abdominal crunches will strengthen your stomach muscles and burn the belly fat. But it works effectively if you do them on a regular basis. Doing crunches for nearly five minutes will help you burn nearly 25 calories. You can perform a crunch by lying face up on the floor. Bend your knees. Put your hands behind your neck and curl up. Begin with 10 crunches in three sets every day and then increases five crunches in every 2-3 days. This figure is for beginners but may vary with a person’s stamina. If you start performing extreme exercises in the beginning, your body will get tired easily. You will not be able to continue the exercise for longer periods.

Leg Circles

Leg circles not only help in burning belly fat but also help shape up your thighs. Lay flat on your back. Arms on your sides. Both legs relaxed. Then raise one leg up and make a circle. Perform the same with the other leg counter-clockwise.

Leg Ups

When you lift your leg, it works your lowers abs. If you feel leg ups are light, then you can do V-ups. In V-ups, you have to raise your arms and legs simultaneously while lying flat on the ground. You can switch to side leg lifts to reduce fat on outer thighs and hips.

Plank

If you are not able to hold your plank for 120 seconds, then you need to start working out. Start holding the plank with 15-20 seconds. Planks are basically performed to strengthen core. Rolling planks help reduce belly fat. It is similar to a normal, all you need to do is move to and fro for the next thirty seconds, after holding plank for thirty seconds.

If you include these exercise in your daily exercise circuit, it will help you reduce weight. It is advised that a healthy diet is observed while exercising.

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