Helpful Ways to Develop Our Emotional Well-Being

Emotional well-being or wellness is known as knowledge, comprehension, and appreciation of feelings, as well as the ability to manage effectively during times of transition or struggle.

Emotional health is significant since it has an impact on how people operate and carry out daily duties.

It can also affect people’s capacity to control difficult situations and challenges, as well as how they adapt to change and deal with traumatic life events. Relationships, jobs, and total health and well-being can all be affected by emotional well-being.

Strategies for the Development of Emotional Well-Being

Both children and adults are being affected by the issues with emotional well-being. To cope with it, here are some ways for its development.

In Children  and Teens

Parents, as well as the caregivers of kids and even teens, are recommended to do the following:

  • be available to listen
  • routinely inquire about their feelings
  • Stay active in their lives and show a strong passion for what they value.
  • Encourage them and assist them in overcoming obstacles.
  • encourage their passions
  • create positive habits
  • take their words seriously

In Adults and Older Aged

The following are ways for enhancing emotional health and happiness:

  • Take good care of yourself
  • Stress management and reduction
  • Make an effort to cultivate a cheerful outlook.
  • Strengthen social bonds
  • Deal with grief

Focusing on the Need to Address Obesity Before Old Age

The unhealthy effects of excessive weight on the conditions of an obese body have drawn attention as threats to physical wellbeing, especially in older people. In line with the forthcoming commemoration in May, of the Mental Health Awareness Month and the Older Americans Month, the National Council on Aging (NCOA) plans to steer focus on the need to address the detrimental effects of excessive weight on the mental health of aging adults living with obesity.

Excess weight as everyone knows by now can increase risks of developing heart issues, type 2 diabetes or osteoarthritis. All or any of these also pose threats to mental and emotional health of older adults, once they experience the physical distresses caused by obesity.

This is why the NCOA wants to raise awareness on how obesity during old age can also cause distress. The mental health problems that will most likely be experienced is depression, over the additional pain and discomfort brought on by the excess weight.

Nowadays, many people choose to lose weight for the simple reason of needing to find relief for joint pains that cause severe discomfort affecting quality of life.

Obesity and Old Age Adversely Impact Quality of Life

Obese men and women who already face medical problems caused by the significant extra weight they carry, need to lose weight as early as possible. They should bear in mind that the severity and frequency of the chronic ailments will further impair their ability to function physically once the effects of old age set in.

Instead of spending their retirement years doing the things they had looked forward to doing, the resulting ailments and the excess weight could lead to social isolation. Physically, they will be unable to live independently, whilst limit traveling as well as engaging in fun activities; lest the pain and discomfort becomes unbearable or unmanageable on one’s own.

Physiological Issues that Can Negatively Affect Mental Health

Research studies revealed that among the effects of excess body fat is heightened inflammatory conditions, which in turn affect the immune system. A weak immune system will increase the susceptibility to obesity-related health problems that naturally cause mental stress if not addressed effectively,

The point being driven at here is that obesity is a condition that can be reversed, while the effects of old age can only be delayed with the help of external elements. While many have tried different diets and weight loss supplements, products have come and gone without producing permanent effects .

Actually there is a new weight loss product called Exipure, which comes with a promise of guaranteed results within 180 days. The pill has high potentials to address the physiological issues caused by excess fat because its focus is on the adipose tissues containing both brown and white fat.

The Exipure website provides explanation on how the formulation works to naturally reduce weight by dealing directly with the adipose tissues that create high levels of body mass. The Geeks Health website augments the information with a review that would lend support to claims that Exipure really works.

Season’s Change – Protect Your Mental Health

Did you know that natural medicine systems like Ayurveda and Conventional Chinese Medicine depend on their whole knowledge of health on seasonal differences? According to these traditions, different seasons include a series of rhythms and rituals.

After two years of the pandemic, it’s time to accept that things will never be the same again and to develop new policies that focus on mental and physical health in and out of the workplace. Seasons change for a reason all around us, and you may follow suit with these five ideas.

Evaluate Yourself

Recognizing your feelings can help you feel less overwhelmed. Take some time to process your feelings in any other way that suits you best. Use the abbreviation S.T.O.P. if you’re having trouble identifying how you’re feeling.

  • Stop for a while
  • Take a deep breath
  • Observe your emotions
  • Proceed to do things that will support you

Appreciate the Things You’ve Lost

Consider how you may honor a loved one in the new season if you’re missing them. If you’ve missed schooling or lost your job, take some time to think about the difficulties you’ve faced and what you’ve learned.

Make Gratitude a Habit

Be aware to do an effort to identify some things for which you are grateful regularly. It could be as wide as your health or employment situation, or as specific as your favorite music on the radio when you arrive in the car.

Gratitude has been linked to reduced melancholy and anxiety, as well as a variety of mental and physical advantages such as better sleep, mood, and immunity. That’s how to live a healthy life.

The Weight-Loss Benefits of Green Tea

Green Tea

 

Do you want to lose weight and therefore drink all kinds of special drinks? Don’t chase yourself on costs! Green tea also supports weight loss! For example, Tea Burn, which is green tea in powder supplement form, accelerates metabolism. The faster the metabolism, the more energy you burn and the faster you lose weight. That is why

In addition, the tea has a calming effect. When you experience stress, more cortisol is produced in the body. This is a stress hormone. This hormone ensures that energy is released from your cells that stores itself somewhere else in the body, such as fat. By avoiding stress you counteract this!

Just like with water, green tea (which is of course just hot water) ensures that you are saturated faster Ginger tea also works very well by the way. By drinking a lot of water during the day, you not only cleanse your body but also reduce the feeling of hunger. As a result, you are less likely to sniff or snack and you will therefore gain weight less quickly than if you did. If you are a bit hungry, then a green tea smoothie is a wise choice.

How much green tea per day?

In addition to theine, green tea contains caffeine. This occurs naturally in this. In principle, this is not dangerous, provided you take it in ‘normal’ quantities. With everything that ‘too’ stands for, you have to think carefully. Just like with green tea! If you take too much theine and caffeine, you no longer benefit from the health benefits.

But what is the limit? The limit is on average a maximum of 10 cups per day. And that’s quite a lot! But about 4 cups of tea a day, research shows to have the most health benefits. Do you drink the tea sugar-free? Tea without sugar is the healthiest for your body and energy level.

Organic tea is free of pesticides. In addition, organic tea (often the more expensive tea from real specialty stores) has a better taste than the somewhat cheaper version from the supermarket. So this is purely a matter of taste!

In the supermarket, you will also find packs of drinks with Green Tea on them (such as ice tea). But often a lot of sugars and unnecessary e-numbers are added to this. So don’t take it!

 

ALSO READ: 10 Ways Losing Weight Benefits Our Health

 

Are there any disadvantages or risks to green tea?

As we wrote earlier, there is a limit to the amount you can drink daily. One of the disadvantages of green tea is that it contains tannin. If you drink too much, you run the risk that you can no longer absorb iron from plant foods properly.

If you have an autoimmune disease, it is better not to drink it at all. Green tea supports a healthy body. A body that suffers from a virus, asthma, or allergy is worked against by just.

Conclusion: Is green tea healthy?

Okay, we have to admit that we are very complimentary! Secretly we think it is a superfood. But you shouldn’t see it as a panacea that can cure cancer, solve diabetes and never catch a cold again…

With green tea alone you are not there. We sincerely believe that it is healthy for the body. But do you drink your 4 cups a day and do you also eat a nice Big Mac on the couch? Then we, unfortunately, have to disappoint you. It only ‘works’ if you live a healthy life.

The health benefits only come into their own if you also eat healthily and exercise enough. Eat varied (lots of vegetables, proteins, unsaturated fats), exercise regularly (strength training, cardio, or both), get enough sleep, and follow a low-carbohydrate diet, for example. Only then can this Oriental delicacy contribute to a healthy body and life.

 

Companies that Provide Peculiar Mental Health Benefit

Employers are now more aware of the wellness and well-being of their people. With regards to this, companies are more concerned about the preciousness of mental health resources. This is to give help and support to their employees who are already stressed out. Well, it’s good to know that there are companies that offer unique programs for the benefit of the mental health of their employees.

Let’s discover what are those.

Companies with Peculiar Program for Mental Health Benefit

Check the list of these companies that are highly concerned with the physical and mental well-being of their people.

CHIPOTLE

Strive is a virtual mental wellness app that provides holistic mental health services to individuals. Chipotle employees who are already eligible may gain access to this platform.

UBER

This company offers assistance to their employees by utilizing some Employee Assistance Programs and Wellbeing apps. Included in these are the following:

  • All-around counseling
  • Gain access to wellness material gallery
  • Virtual Wellness platform that measure and develop the individual’s wellbeing
  • Wellbeing Reimbursement Program that aims to assist physical and mental health

EXPERIAN

Aspire Employee Resource Group is the supportive team under this company. It highly supports mental health, people with disabilities, and assists caregivers.

The Science of How Probiotics Work in Providing Health Benefits

Probiotics are microorganisms, usually known as good bacteria that provide us with tons of health benefits from the moment we ingest ‘til they reach our gut. However, the good bacteria should be of high quality strain so that the live cultures can pass through the digestive tract safely.

 

  • A probiotic is of high-quality if it has the three following abilities:
  • Stop pathogens in the gut environment from growing;
    It remains unaffected by stomach acids; and Stays alive when it reaches the gut.

When is the Best Time to Take Probiotics?

Probiotic supplements are best taken after or during breakfast in order to give it a higher chance of survival. As explained by probiotics experts,the acids in our stomach are at the lowest level during this time. This phenomenon is caused by the presence of food in the stomach.

The acid is very important in keeping us safe from harmful bacteria as it destroys them the moment they enter the stomach alongside the food and water. Digestive acids are very useful in preventing us to from contracting foodborne diseases. The probiotics that can thrive in the acid protects the gut environment from harmful pathogens.

Where in the Gut Do Probiotics Work?

Once the probiotic supplements reach the stomach, the good bacteria will proceed to work its way toward the small intestines. Upon their release from the supplement form, some strains of bacteria will be staying there for a short time while some strain will stay in the gut permanently. Some other strains will only pass through the small intestine and go out via the bowel. Each strain of probiotics chooses where they will be taking up residency, which could be dependent on the area’s oxygen levels, pH or acidity levels and the types of microbiome they meet or encounter.

What Happens When the Probiotics Reach the Gut Environment

Generally, the good bacteria quickly grows in numbers that will overpower any bad or pathogenic strains of bacteria in the areas. The probiotics will be competing for spaces in which to thrive and for food sources, whilst weeding out the bad bacteria in the process.

Furthermore, probiotics also create particular acids at levels that will curb the growth rate of pathogens. Such occurrences improve the gut flora of an individual and increases the number of good bacteria in their environment.

The results of a healthy gut environment due to increased levels of good bacteria are improved digestion, and wellbeing. A probiotic supplement named Flora spring contains five strains that stop the gut pathogens from releasing thytoxic substances that destroy a person’s health. The probiotic strain formulation work together to create substances that provide short-chain-fatty-acids, vitamins that improve the immune system and promotes weight loss by reducing the amount of cholesterol stored in fat cells.

The Pillars of Our Well-being

The impact of the pandemic was pervasive and affected every aspect of our lives. As we approach 2022, we need to assess all aspects of our health. We must make positive changes towards living a healthy lifestyle.

In this article, let us try to assess the major pillars of our health and well-being.

The Four Pillars of Health and Well-being

Here are the different aspects of our health. Let us discover the ways on how it can support for the betterment of our well-being.

Physical Well-being

This is the first pillar of our well-being. It generally talks about habits and behaviors that can make you healthier, happier, and more productive.

Healthy living isn’t just about feeling good – it’s also about feeling good about yourself.

Emotional and Mental Well-being

This next pillar encourages people to think, feel, and act in ways that help them lead a happier life. It also aims to help people become more resilient in the face of everyday pressures as well as major life events. In the midst of all the digital noise of our modern lives, it is important to have resilience and emotional well-being.

Financial Well-being

Staying financially secure takes a little effort, but it can free up your mind to concentrate on other things.

Social Well-being

Social health is all about the ability of people to interact positively with the community around them.

What Are Anabolic Steroids And Its Effects

Anabolic steroids are hormones that promote muscle building. They are derived from the male sex hormone testosterone. They are widely used to improve sports performance, especially in weightlifting, bodybuilding, discus throwing, etc. They are considered doping and are therefore prohibited.

What are the Effects of Steroids?

Steroids have both androgenic and anabolic properties.

Androgen means that, in addition to muscle development, they also play a role in the development of male sexual characteristics such as the growth of the penis and testes, sperm production, the growth of pubic hair, the voice change during puberty, and the development of sexual desire (libido).

Anabolic means that steroids stimulate the production of proteins, and thus muscle fibers that are made up of proteins. The best known anabolic steroid is testosterone. Like some other anabolic steroids, it is produced by the body itself.

Steroids can also be used in the form of gels, injections or tablets, and are included in some nutritional supplements that are mainly used in strength training.

Read also: Live Healthier, Exercise More!

Note: Anabolic steroids are on the prohibited substances list. The substance may not be used by people who are affiliated with sports associations, outside, and during competitions.

Muscles can only process a limited number of steroids. Anabolics are only effective if you maintain a good diet and exercise regularly.

Addiction Chance

Anabolics are physically and mentally addictive. After a course of treatment, users feel strong, confident, and have a sex drive. After stopping, these feelings turn into the opposite. You become lethargic and down. Muscle mass also decreases. As a result, renewed use is lurking. When you take steroids, your body stops the natural production of testosterone. Recovery from this can take several months to a year (1).

Other risks/side effects in men and women

  • hair loss
  • oily skin
  • acne usually on the shoulders and at the back
  • headache and sometimes nausea and dizziness
  • irritable and aggressive
  • months after use, the person could feel lethargy and depression
  • increased sex drive during use
  • tearing of muscle and tendons
  • changes in heart tissue which decreases the capacity to pump
  • jaundice and renal impairment
  • badly affects the thyroid glands

Specifically in women

  • Mustache and beard growth
  • Hoarse and low voice
  • Clitoris enlargement

Specifically in men

  • reduction of testicles
  • Breast formation in men (the extra amount of testosterone also produces estrogen, which leads to breast formation)
  • Impotence and infertility. Reduction of sperm cells
  • Enlargement of the prostate with age-related ailments such as painful urination and ejaculation

While the use of anabolics is prohibited in many countries, there is still an active promotion of these products on the internet. Purchase of anabolics should only be done from registered and known agencies like PG Anabolics (order steroids Canada). Anabolic intake should be ingested with strict supervision of medical authorities.

Nutrition For A Healthy Life

This film explores those biological processes of aging, how we can maintain health throughout our lives with healthy lifestyles, and how scientists are learning more about the specific nutrients that can positively impact health.

https://www.kenzousa.com

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Know the Differences between an Oral Surgeon and a Periodontist

If upon consultation and diagnosis, your dentist recommends a surgical procedure to treat your gum and/or teeth problems, he will refer you to an oral surgeon. The latter has formal training to perform oral surgery in addition to general dentistry services like routine dental checkups, treatment of cavities, x-rays, perform root canals, and install artificial bridges and crowns.

Oral surgeons can also be dental implants dentists as long as his clinic has the staff and equipment that will enable performance of proper dental implant procedures.

Other oral health problems that prompt a general dentist to refer a patient to an oral surgeon include:

  • Removal of impacted teeth;
  • Implant alignment
  • Complex tooth extractions and those that involve working on the bone; and
  • Oral cancer treatments like tumor removal

However, if your dentist sees your dental problem as requiring a more advanced type of oral surgery and dental treatment, he will recommend you to a periodontist.

What Does a Periodontist Do?

A periodontist specializes in advanced surgical training in implant dentistry and treatment of other oral health issues, usually using a less invasive surgical procedure.

A periodontist treats dental patients who need a sinus lift procedure, or a bone graft as preliminary procedures before implant placements. Periodontists are trained to do extensive surgical procedures in addition to all general dentistry services.

A general dentist usually has good professional relationships with oral surgeons and periodontists. This is important because a patient must have confidence in the oral surgeon or periodontist who will perform the oral surgery.

What to Consider When Consulting with a Periodontist for the First Time?

Prior to scheduling your first visit, make sure that you have looked at the clinic and its facilities. That way, you know beforehand that it meets the required conditions and features of an advanced provider of dental health care. Consider checking the following before finalizing plans of receiving some form of specialized dental treatment from a referred dental care provider:

1. Ascertain the training and qualifications of the periodontist and as much as possible obtain feedback from other patients.

2. Also, as much as possible, opt for a dental office or clinic that is near your location.

3. Take note if the staff members are competent, courteous and trained to provide optimal care to different types of patients.

4. Find out what the clinic offers as dental care amenities such as scented towels, warm blankets, pillows, and similar treatments that will make you comfortable. Some other clinics offer premium amenities like wifi, TV and games to make children feel at home.

5. Know the rates and prices of the health care services, the accredited insurance providers, and financing options availàble for discussion. It’s important to know at the onset if the clinic’s services are affordable, as far as your finances are concerned.

10 Ways Losing Weight Benefits Our Health

Woman exercising for weight loss

 

Whether you would like to lose 10 pounds or 50, shedding extra weight is hard. If you’ve tried before and fallen in need of your goal, it may be hard to remain motivated. You might want to try taking health supplements like Outback (see Outback complaints reviews here) to help you out.

But you do not necessarily must lose a large amount of weight to experience health benefits, says Mir Ali, MD, a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast middle.

In fact, research shows losing as little as 5% of your weight can improve your health in some ways. Here are 10 proven health benefits of weight loss and tips for the way to change state safely.

1. Helps regulate blood glucose and diabetes

Losing weight improves insulin sensitivity in people with type 2 diabetes, says Preeti Pusalkar, an authorized clinical nutritionist with Hudson heart, a medical aid provider in NY City.

Excess body fat results in a rise in animal tissue, which causes inflammation and interferes with the function of insulin — the hormone that helps regulate blood glucose levels.

Weight loss reduces fatty tissue, which allows the body to manage glucose more effectively. Plus, you do not need to lose that much weight to work out results. Research has found that just a 5% reduction in weight improved glucose levels in adults.

2. Improved heart health

Losing weight may improve heart health by reducing pressure on arteries, meaning the center doesn’t should work as hard to pump blood through the body. The result’s lower pressure level and lipoprotein (LDL) cholesterol levels — the “bad” cholesterol which will increase your risk of
heart disease, Pusalkar says.

And it doesn’t matter if you slim down through diet and exercise or weight-loss surgery like metabolic surgery — you’ll reap benefits regardless, consistent with an oversized 2020 study.

Researchers examined the consequences of weight loss surgery on obese patients who either had weight loss surgery or who lost weight through lifestyle changes. The chance of heart condition for the surgical group decreased after a 5% to 10% loss of weight while the nonsurgical group saw a decrease after losing about 20% of weight.

3. Decreased risk of stroke

Excess weight can increase pressure levels, and so your risk of stroke. This is often because high pressure puts a strain on your blood vessels, making them stiffer and more likely to cause blood to clot.

4. Better sleep

Overweight people are more likely to suffer from a sleep disorder — a disorder characterized by disrupted breathing while sleeping. Excess weight can increase fat deposits in your neck, which may obstruct your airways.

If you suffer from a sleep disorder, losing weight likely won’t entirely cure the condition. However, losing just 10% to fifteen of your weight can improve sleep quality and reduce the severity of sleep disorder in moderately obese patients, per the National Sleep Foundation.

5. Improved mobility

Losing weight alleviates pressure on knees and joints, which may improve mobility, Pusalkar says. An oversized 2012 study of obese adults with type 2 diabetes found as little as a tenth call weight cut mobility limitations, like difficulty walking or climbing stairs, by over 7%.

 

ALSO READ: Live Healthier, Exercise More!

 

6. Higher self-esteem

While there are no correlational statistics between weight loss and self-esteem, some studies show that weight loss can improve mood and self-confidence.

A 2014 review examined 36 studies to see the psychological benefits of weight loss. Body image, self-worth, and general well-being among subjects who lost weight are what researchers found consistent improvements in.

7. Decreased joint pain

Losing weight can help, although to become stressed, damaged, and inflamed is what excess weight can cause joints.

Obese adults with arthritis pain in their knees are what a 2018 study examined. Researchers found that losing 10% to twenty of weight resulted in less pain and improved joint function than losing just 5% of weight, which failed to show any significant joint pain benefits.

8. Boosts energy

Because weight loss can improve sleep, you would possibly also feel more energized during the day, Pulsalkar says. Excess weight also means your body has got to work harder to maneuver. Therefore, shedding some pounds means you employ less energy to maneuver. It also improves respiratory function, which might also cause you to feel more energized.

9. Higher drive

While research on the correlation between excess weight and drive continues to be emerging, weight gain has been shown to extend sex hormone-binding globulin (SHBG) levels in your blood. This may lower free testosterone levels and reduce your libido, Pulsalkar says.

10. Reduced risk of certain cancers

According to the American Cancer Society, excess weight is believed to be the explanation for about 11% of cancers in women and about 5% of cancers in men. Developing several different cancers is what obesity increases your risk of.

 

Healthy Teeth Are The Key To Physical Wellness

The health of teeth and gums is indisputably important for humans. They play an important role in the formation of speech, teeth are needed for the correct process of chewing, crushing food, which affects the process of digestion and assimilation. They also serve as a protective barrier between the oral cavity and the external environment. In this post, Sierra Sky Dental along with other dental professionals talk about how having healthy teeth is the key to having a healthy body.

Oral Cavity

The oral cavity is a balanced ecosystem within the whole organism, where more than 800 species of various microorganisms live, some of them are pathogenic for us, they can provoke the development of tooth decay and inflammation of the gums. Inflammation is the response of the body’s immune system to infection. With a weakened immune system, a large number of harmful bacteria, trauma to the oral mucosa, etc. in the process of inflammation, an increase in tissue permeability occurs, the walls of the vessels become weaker, which leads to swelling, soreness, and bleeding of the gums. If you do not eliminate the cause of soft bacterial plaque the inflammation will continue to grow, the periodontium will undergo changes in the gums, and the bone tissue surrounding the teeth periodontitis will develop.

Eating

After eating, small particles of it remain on the tongue, gums, and teeth. The accumulation of food debris, bacteria, their waste products, saliva components is soft plaque. The favorite places for its formation are the interdental spaces and the necks of the teeth. With poor hygiene, soft plaque is converted into hard plaque tartar. Further, calculus destroys the gingival attachment, which leads to the formation of periodontal pockets. Over time, a person may develop gingivitis and periodontitis, which can lead to tooth loss. How long does it take for this whole process to start? After 5-10 minutes, after eating, soft plaque appears on the teeth, which after 48 hours begins to actively act on the enamel surface and gums. It is difficult to imagine what happens to the oral cavity if regular oral hygiene is not followed for many years.

Oral Hygiene

Oral hygiene is the timely, regular, thorough removal of food debris and plaque from the surface of the teeth and gums with the help of special tools. It is considered a gross mistake to brush your teeth before breakfast and ignore the evening brushing, as food debris is converted into soft plaque. Also, one of the mistakes is insufficient brushing time, the use of horizontal movements with a toothbrush on the outer surface of the teeth, chaotic, erratic movements of the manual brush, leading to the passage of certain sections of the teeth.

The rational model of mechanical removal of soft plaque is to brush your teeth with a toothbrush and paste 2-3 times a day, after eating, use additional hygiene products, such as toothbrushes, floss, rinses, tongue cleaner, irrigator. Even with timely and proper oral hygiene, part of the plaque remains on the teeth and gums, therefore, it is necessary to remove it 2 times a year with the help of special tools, that is, visit the hygiene office to carry out professional oral hygiene.

Oral hygiene is not a healthy habit for nearly 80% of the population, so now is the time to start thinking about proper oral hygiene! visit the hygiene room for professional oral hygiene. Oral hygiene is not a healthy habit for nearly 80% of the population, so now is the time to start thinking about proper oral hygiene! visit the hygiene room for professional oral hygiene. Oral hygiene is not a healthy habit for nearly 80% of the population, so now is the time to start thinking about proper oral hygiene.

 

Live Healthier, Exercise More!

Live healthier, lose weight, get fitter or more muscular – for whatever reason you have decided to do more exercise. In a stressful everyday life, there is often a lack of time or motivation. It’s frustrating. Therefore you shouldn’t doubt yourself, you can achieve a lot in a short time!

Daily exercise: isn’t it unhealthy and leads to overtraining?

Exercise is always good, it just depends on the right dose. To avoid overtraining, you should of course not work hard on the same muscle groups for hours every day or set newsprint records. After all, in order to achieve the desired training effects, in addition to the training stimulus and muscle feed, the body also needs time for regeneration. But you can vary your training cleverly and focus on short, less intense exercise units. These are 5 clear signs of overtraining.

Can I do more than stretching after a hard day of training?

There is nothing wrong with active regeneration in the form of very relaxed cardio units, walks or yoga or stretching, or exercises on the fascia roll, even after a hard day of training. On the contrary, light activity stimulates your blood circulation and thus promotes the regeneration of your muscles. Here are the top 6 recovery tips.

Basically, the regeneration time is very individual and depends on your fitness level. If you diversify your sports units and intensities and learn to listen to your body, you are on the right track and can do sports more often.

Why daily exercise can be useful

Maybe you don’t feel like doing intensive training sessions at all and are looking for efficient fitness routines that you don’t have to plan for long. In that case – or as a supplement to your other sports program – a short fitness program for every day is ideal. The selection of functional exercises that involve many muscle chains and joints and free your body from rigid sitting can also be performed very well in micro-breaks at the workplace.

If you want to lose weight, according to a study published in the British Journal of Sports Medicine, regular short and intense interval training sessions are more helpful than sweating for an hour twice a week.

How much exercise do I need?

In 2020 the World Health Organization (WHO) published new guidelines for physical activity  . Accordingly, you should exercise at least 150 to 300 minutes of moderate exercise per week for long and healthy life. According to the WHO, 75 to 150 minutes a week are sufficient for higher training intensities. In addition, the health experts recommend strength training twice a week.

So if, for example, you power our 7 exercises for two rounds each day, you will get the recommended minimum of 75 minutes of exercise per week. Of course, more is even better.

Can I really lose weight or get fitter with 10 minutes of exercise?

You can achieve a lot even with short but daily training units: You strengthen your body and your posture, you train your flexibility and coordination. You burn 50 to 100 kilocalories in 10 minutes of fitness training, depending on the intensity. Whether this leads to weight loss in the long term depends primarily on your calorie balance. This means that you would have to limit your energy intake a little. On the other hand, you shouldn’t expect a large muscle gain in 10 minutes, but maybe turbo training will awaken your passion for longer workouts!