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13 May
2025

Understanding Health Insurance: Your Essential Guide

Understanding health insurance: your essential guide Introduction: life has a way of surprising us—sometimes with delightful moments, other times with unexpected health scares. a routine fever can suddenly demand hospital tests, or an accident on your morning commute can lead to surgery. in these moments, beyond the worry and stress, one question often looms largest: “how will i pay for this?” in india, even a short hospital stay can run into lakhs of rupees, and unexpected medical bills can derail hard-earned savings. that’s why health insurance isn’t just another monthly expense—it’s a safeguard that lets you focus on recovery rather than finances. Why health insurance matters imagine waking up one day with chest pain. you head to the nearest hospital and, by evening, you’re looking at an estimate of ₹75,000 for tests, observation, and medication. without insurance, you either dip into your emergency fund or scramble for a loan. with the right policy, your out-of-pocket expense could be limited to just a small co-payment or deductible. that financial relief lets you concentrate on rest and recovery, not repayment. healthcare costs in india have been rising at nearly 10% annually. a surgery that cost ₹1 lakh five years ago could easily top ₹1.6 lakhs today. buying health cover early locks in a safety net at predictable premiums. plus, many insurers now bundle preventive check-ups—blood panels, ecgs, specialist consultations—encouraging you to catch potential issues before they escalate into major expenses. READ ALSO: Chest Pain: What It Is, Why It Happens, And How To Know When It’s Serious Understanding the basics getting familiar with policy jargon doesn’t have to be painful. here are the essentials: premium: what you pay—monthly or yearly—to keep the policy active. sum insured: the maximum amount the insurer will pay in a policy year. waiting period: a timeframe—often two to four years—before coverage kicks in for pre-existing conditions. deductible/co-payment: the share of each claim you agree to pay. higher deductibles typically mean lower premiums but more out-of-pocket cost during a claim. network hospitals: cashless benefits are usually restricted to hospitals tied to the insurer. out-of-network care may require upfront payment and later reimbursement. no-claim bonus: many insurers reward claim-free years by boosting your sum insured or offering premium discounts at renewal. once you get these terms down, comparing plans becomes far more straightforward. Exploring your options health plans come in various shapes: individual plans cover only the policyholder. ideal if you’re young, single, and healthy. premiums are lower, but you’ll need separate policies for family members. family floater plans one policy covers the entire family under a shared sum insured. cost-effective for spouses, kids, and sometimes parents. however, a large claim by one member can deplete the coverage for all. senior citizen plans tailored for those above 60, these plans charge higher premiums but include coverage for age-related ailments like cataract surgery or joint replacements. waiting periods may be shorter for certain conditions. critical illness covers on diagnosis of specified diseases—such as cancer, heart attack, or stroke—you receive a lump-sum payout. this can offset non-medical costs like travel, accommodation, or lost income during recovery. top-up and super top-up plans these activate when your bills exceed a pre-set threshold. for example, a base cover of ₹5 lakhs plus a top-up of ₹10 lakhs with a deductible of ₹5 lakhs means the top-up kicks in only after the first ₹5 lakhs are exhausted. maternity riders add-ons that cover childbirth and newborn expenses, typically after a waiting period of two to three years. by matching plan types to your life stage—single professional, young family, or retiree—you can zero in on the structure that balances cost with protection. How to choose wisely with hundreds of policies on the market, here’s a simple roadmap: assess your needs list your family members and any chronic conditions. a 30-year-old with no dependents has different needs than a 55-year-old planning for retirement. decide on sum insured in metros, a week-long icu stay can exceed ₹10 lakhs. in smaller cities, ₹5 lakhs might suffice. when in doubt, lean toward higher coverage. compare premium vs. benefits don’t pick solely on price. a slightly pricier plan with no co-payment and a wide network of hospitals may save you more during a claim. check claim settlement ratio this metric shows the percentage of claims an insurer settles. aim for companies with 95% or higher ratios for smooth experiences. review exclusions and sub-limits some policies cap room rent at a certain percentage of the sum insured or exclude treatments like dental and cosmetic surgeries. know what’s excluded before you buy. verify network hospitals ensure your preferred hospitals are in-network for cashless convenience. if you travel frequently, look for insurers with pan-india coverage. look at renewability terms seek lifelong renewability so you’re never dropped at a certain age. losing cover when you need it most can be a costly oversight. consider add-ons maternity, critical illness, or personal accident riders can plug gaps in coverage. only include them if they align with your specific needs. Avoiding common pitfalls even the savviest shoppers can slip up: chasing the lowest premium a cheap plan might hide high co-payments, strict sub-limits, or a tiny network of hospitals. the real expense surfaces when you claim. forgetting waiting periods if you need treatment for a pre-existing condition before the waiting period ends, you’ll pay entirely out of pocket. ignoring sub-limits on specific treatments knee replacement, dialysis, or chemotherapy sub-limits can cut reimbursements dramatically. if these treatments are likely, opt for plans without sub-limits or add relevant riders. letting the policy lapse missing a renewal date resets waiting periods and erases no-claim bonuses. set reminders well in advance. forgetting to read the fine print terms like “reasonable and customary charges” or “room rent capping” can significantly affect claim amounts. always read policy wordings carefully. A real-life example rahul, a 32-year-old software engineer in bengaluru, initially skipped health cover, thinking he was too young to worry about it. one evening, he slipped while running, fractured his leg, and required surgery costing ₹2.2 lakhs. he had taken a basic policy six months earlier on a colleague’s advice, with a sum insured of ₹3 lakhs, zero co-payment, and cashless benefits at a leading hospital. here’s how it unfolded: rahul presented his health card at admission. the hospital’s insurance desk processed the request. within hours, the insurer approved and settled the bill directly. rahul focused entirely on physiotherapy and recovery, without a single thought about financing the procedure. that experience convinced him to upgrade to a family floater plan, adding his wife and aging parents to ensure no one was left unprotected. Looking ahead: trends in health insurance the world of health cover is evolving quickly: digital-first policies insurers now offer fully app-based plans—buy, renew, and file claims from your phone, with minimal paperwork. wearable integration some insurers reward healthy habits tracked by fitness bands—think premium discounts for hitting daily step goals. telemedicine services many plans now include free or discounted video consultations, reducing the need for in-person visits and catching issues early. personalized underwriting ai and data analytics enable custom policies based on individual risk profiles, so you pay for coverage you actually need. public-private partnerships collaborations between government schemes and private insurers are expanding access in rural areas, bringing insurance to underserved communities. Your next steps choosing health insurance is more than ticking a box; it’s about partnering with a plan that stands by you through life’s ups and downs. here’s a quick checklist before you commit: ensure you have sufficient sum insured for your city and family’s needs. verify your preferred hospitals are in-network for cashless treatment. understand waiting periods for pre-existing conditions and maternity. check for sub-limits on room rent, icu charges, and specific procedures. decide which riders—critical illness, maternity, personal accident—make sense for you. confirm lifelong renewability so you’re never left without cover. investing a few hours in research today can save you stress, money, and heartache tomorrow. secure your health cover, and you’ll gain more than financial protection—you’ll gain peace of mind, knowing that whatever life throws at you, you and your loved ones are ready.

13 May
2025

Health

Why Sitting Too Long Is Harmful

Why sitting too long is harmful Introduction: Have you ever sat down to answer a couple of emails, only to peek at the clock and realize six hours have just vanished? It happens to all of us. But our bodies really weren’t designed for marathon sitting sessions. Here’s what those hours glued to a chair do—and simple tweaks you can make to feel better. Your body’s engine slows to idle Think of your muscles like a car engine. When you move, the engine revs, burns fuel, and keeps everything humming. When you park and leave it idling, the engine doesn’t run cleanly—and eventually, parts clog up. Sitting is the body’s version of that. Fewer calories burned. Even tiny movements—shifting in your seat, tapping a foot—burn calories. Stop those little burns and weight gain creeps in. Sugar hangs around. Your muscles help clear sugar from your blood. When they’re idle, insulin isn’t as effective, so blood sugar spikes—and over months, that can tip into insulin resistance. Cholesterol shifts. “good” hdl cholesterol drops, “bad” ldl and triglycerides rise. That’s a recipe for clogged arteries and heart trouble. Your circulation takes a hit Blood keeps every cell happy by delivering oxygen and nutrients. But when you sit too long: Legs feel heavy. Blood pools in your calves and ankles, leading to swelling and achiness. Clot risk grows. Stagnant blood can form deep vein clots. If one breaks off and lodges in your lungs, it’s a medical emergency called a pulmonary embolism. Your back, hips & neck start to complain Stuck in a chair, most of us slouch or crane our necks toward screens. Over time, that posture: Strains your spine. Rounded shoulders and curved lower back put uneven pressure on discs, leading to aches—or worse, herniated discs. Tightens your hips. Hip flexors stay bent all day and shorten, pulling on your lower back. That makes simple things—like standing up straight or taking a full step—feel stiff. Tenses your neck. Peering at laptops or phones rounds your shoulders and pushes your head forward, overloading neck muscles and triggering headaches. READ ALSO: Chest Pain: What It Is, Why It Happens, And How To Know When It’s Serious Your brain and mood suffer, too You might think sitting is restful, but really it slows your mind: Foggy thinking. Less oxygen reaches your brain, so you feel unfocused. Low mood. Moving sparks endorphins—natural mood lifters. Without them, you’re more prone to stress, anxiety, or feeling “blah.” Missed social breaks. Ever notice how a quick water-cooler chat can lift your spirits? When you sit glued to a screen, you lose those little pick-me-ups. Why an hour at the gym isn’t enough You might hit the gym for sixty minutes and feel proud—and that’s great! But if you spend the other thirteen waking hours glued to your chair, studies show your health risks remain nearly the same as someone who never exercises. The trick is tiny “movement snacks” sprinkled all through your day. Easy ways to move more—without a gym Set a 30-minute reminder. Whether it’s your phone or computer, an alert every half-hour gets you up for a quick stretch or walk. Walk and talk. Take phone calls on your feet. Pace around for five minutes instead of sitting. Desk exercises. Seated leg lifts: straighten one leg, hold a beat, then switch. Shoulder rolls: circle your shoulders backward and forward to relieve tension. Calf raises: lift heels off the floor, pause, then lower. Do 10–15 reps. Stand whenever you can. Swap to a standing desk for part of the day. Try under-desk pedals for a mini workout while you type. Turn ads into activity. Watching tv? Stand up during commercials and march in place or grab a few chores. Suggest walking meetings. No slides needed? Take your next team chat outside or around the office. Building a simple habit plan Week 1: every 30 minutes, stand for two minutes. Week 2: add one desk exercise each day. Week 3: do one “walking meeting” or phone walk daily. Week 4: check in—do you feel sharper? Less stiff? Keep what helps you most. Real stories, real results Maya the designer: she used to sit eight hours solid. Constant headaches and brain fog were her norm. By switching to a sit-stand desk and doing shoulder rolls every hour, she cut headaches by two-thirds—and felt more creative. Ravi the customer rep: calls all day left his legs swollen. He began pacing on calls and doing calf raises during hold music. A month later, the swelling was gone—and he’d dropped 2 kg without changing his diet. Anita the student: marathon study sessions gave her back pain. She committed to a five-minute walk after each 45-minute study block. Her grades stayed strong, and her posture improved. What experts say World health organization: adults need 150 minutes of moderate exercise weekly—and to break up long sitting bouts with light activity. American heart association: even a two-minute walk helps keep blood vessels flexible. Ergonomists: a well-fitted chair, screen at eye level, and keyboard placement matter just as much as movement. The bottom line Sitting itself isn’t the enemy—it’s sitting too long without breaks. Those long stretches: Slow your metabolism and calorie burn Raise blood sugar and clogging fats Cramp your circulation and stiffen muscles Cloud your mind and dampen your mood But you can flip the script. Tiny breaks, simple stretches, and standing chats transform hours of sitting into a day of healthy habits. Next time you catch yourself glued to the screen, stand up, take a breath, and move—your body will thank you.

08 May
2025

Health

Chest Pain: What It Is, Why It Happens, And How To Know When It’s Serious

Chest pain, what does it mean? chest pain is frightening because it sits so close to the heart—our most vital organ. but not every twinge in the chest means a heart attack. in fact, gas, pulled muscles, stress, and even a bad cough can all create the same scary feeling. this long, easy-to-read guide will walk you through the basics, the details, and everything in between so you can react wisely if chest pain shows up in your life or someone else’s. 1. what counts as chest pain? any new ache, burn, tightness, pressure, or stab you feel from your shoulders down to the bottom of your ribs is “chest pain.” sharp pain might feel like a sudden pinprick. dull pain can feel like a heavy book pressing on you. burning pain often rises toward your throat (think “heartburn”). because nerves in the chest area share the same “wiring,” the heart, lungs, stomach, muscles, bones—even stresses in your mind—can all send pain signals to roughly the same spot. that overlap is why the cause is not always obvious. 2. the two big categories doctors think about heart-related pain (cardiac pain) – happens when the heart muscle or its major blood vessels are in trouble. non-heart pain (non-cardiac pain) – comes from the lungs, stomach, muscles, bones, skin, or strong emotions like anxiety and panic. figuring out which category you’re in is step one for every doctor because heart-related pain can become life-threatening very quickly. 3. common heart-related causes (the ones you never ignore) angina angina is a heart problem which means that your heart is not getting enough oxygen. it feels like pressure in heart, heaviness in heart and it usually spread to jaws, arms and neck. it happens usually when doing physical work like workout, running etc. or stress heart attack (myocardial infarction) a blood clot blocks a heart artery, causing part of the heart muscle to start dying. it feels like crushing or squeezing pain, often with sweating, nausea, breathlessness, or a feeling that “something terrible is happening.” needs emergency care right away. pericarditis the thin sac around the heart becomes inflamed. it feels like sharp pain that gets worse when lying flat and better when sitting forward. deep breaths can also make it hurt more. aortic dissection a tear in the inner wall of the body’s main artery (the aorta). it feels like sudden, tearing pain that may shoot into the back or belly. extremely dangerous—call an ambulance at once. READ ALSO:Healthy Food Habits 4. common non-heart causes (still important, some urgent) lungs pulmonary embolism (blood clot in the lung) – sudden stabbing pain, shortness of breath, rapid heartbeat. always an emergency. pneumonia – infection makes deep breaths and coughing painful; usually comes with fever and mucus. collapsed lung (pneumothorax) – sharp, one-sided pain and fast breathing, often after chest injury. digestive system acid reflux / heartburn (gerd) – stomach acid splashes into the food pipe, causing a burning chest sensation, especially after big meals or when lying down. esophageal spasm – the food pipe squeezes suddenly, imitating the pain of angina. gallstones or pancreatitis – pain often starts in the upper belly after a fatty meal and can climb into the chest. muscles & bones costochondritis – inflammation where ribs meet the breastbone; hurts more when you press on it or move certain ways. muscle strain – lifting heavy objects or intense exercise can pull chest muscles, causing localized pain that worsens with movement or a deep breath. mind & emotions panic attack – adrenaline rush brings tight chest, pounding heart, sweating, dizziness, and fear of dying, even if the heart itself is healthy. 5. extra clues that help pinpoint the cause short of breath and sweating? think heart attack or lung clot. pain that increases when you press on one spot? likely muscle or cartilage. burns after spicy food or lying down? classic acid reflux. pain shoots into left arm, neck, or jaw? heart trouble until proven otherwise. tender rash appears a few days later? could have been shingles starting. 6. when to call an ambulance immediately the pain is crushing, squeezing, or feels “like an elephant on the chest.” it lasts more than five minutes or goes away and returns. it spreads to the arm, neck, jaw, or back. you also have trouble breathing, cold sweat, nausea, or sudden dizziness. you have diabetes, high blood pressure, or past heart problems and this pain is new. if you’re in doubt, call. better an unnecessary trip to the hospital than missing a life-saving window. 7. what happens at the hospital? history & exam – a doctor asks about the pain, your health, and risk factors. ecg (electrocardiogram) – checks the heart’s electrical signals for signs of a heart attack or rhythm trouble. blood tests (troponin) – look for proteins that leak out of damaged heart muscle. chest x-ray – spots pneumonia, collapsed lung, or an enlarged heart. ultrasound of the heart (echocardiogram) – shows how well the heart pumps and if any valves leak. stress test or ct scan – used later or in stable cases to map blocked arteries or find clots. 8. treatments—quick snapshot heart problems – aspirin, clot-dissolving drugs, angioplasty (balloon + stent), or bypass surgery. lung clots – powerful blood thinners, sometimes clot-busting injections. pneumonia – antibiotics, fluids, and oxygen if needed. acid reflux – antacids, diet changes, and sometimes acid-blocking pills. muscle or cartilage pain – rest, ice, gentle stretching, and over-the-counter pain relievers. panic attacks – slow-breathing exercises, counseling, short-term anxiety medication if required. 9. can you lower your risk? yes! eat heart-healthy foods – more fruits, veggies, and whole grains; less fried and sugary snacks. move daily – a brisk 30-minute walk most days can do wonders. manage stress – deep breathing, meditation, or hobbies that relax you. quit smoking, limit alcohol – both irritate the heart and digestive tract. keep checkups regular – control blood pressure, cholesterol, and blood sugar before they cause trouble. 10. special notes women’s warning signs – women may feel unusual fatigue, indigestion, short breath, or pain in the back or jaw rather than a classic chest squeeze during a heart attack. never ignore these subtler cues. young adults – poor diet, smoking, and high stress mean heart attacks can happen even in your 20s and 30s, though they’re less common. if something feels wrong, get checked anyway. children & teens – most chest pain here is from muscle strain or asthma, but fainting during sports or pain with exercise should always be evaluated. 11. myth busters myth: all chest pain is heart pain. truth: lungs, stomach, muscles, and even anxiety can be culprits. myth: only left-side pain matters. truth: heart pain can be central, right-sided, or felt only in the back or jaw. myth: if pain goes away, it wasn’t serious. truth: angina and early heart-attack pain can fade, then return worse—see a doctor. 12. key takeaways chest pain is a signal, not a diagnosis. some causes are harmless; others are deadly within minutes. fast action—calling for help when warning signs appear—saves lives. healthy habits today lower the chance of serious chest pain tomorrow. if unexplained chest pain strikes, don’t gamble. call your local emergency number or get to the nearest hospital. and if you need an expert afterward—cardiologist, lung specialist, gastroenterologist—quickobook can help you find the right doctor in a few taps. this guide is for general information. it is not a substitute for professional medical advice. always consult a qualified healthcare provider for personal medical concerns.

02 May
2025

Health

Healthy Food Habits

Why is it advised to eat healthy food? So QuickBooks says what? About the healthy food habits in our meal times – when we have breakfast, lunch, or dinner, or nowadays, which people do is brunch. Feeding ourselves or choosing what to eat, we should always have good and right foods. It is advised that we people so that we can focus on the areas of keeping our body and mind healthy. Adding my opinion, I want to say that ‘a traditional good food habit’, in other words, ‘a balanced diet’, helps to get us a lot of nutrients, boosting our immunity. I think, to survive in our day-to-day life, we do require a lot of energy to do our household work or outside duties. So, to get energy for all those, we have to maintain our healthy food diet is essentially. Eating healthy food also helps us to improve our concentration, stamina, and even helps us to reduce stress and anxiety. If we eat junk food or oily and outside food every day, slowly we will feel tired, lazy, and eventually fall ill. Doctors also suggest having a proper, balanced meal so that we can avoid unnecessary hospital visits. Even in homes, our elders used to say that “you become what you eat.” It’s not just a saying but has a deep meaning. If we eat clean, we stay clean – both mentally and physically. We must try to eat more at home, cook with love, and follow our traditional food practices. Now people are so busy with work and outside schedules, many don’t even eat at the proper time. Late-night dinners, skipping breakfasts, fast-food lunches – all this is becoming normal. But these habits are dangerous in the long run. Theyt influence digestion, sleep, energy, a nd even immunity. Eating healthy, you see, is not just about consuming salad and boiled vegetables; it’s about consuming everything your body needs in the correct proportion and at the right time. If you find you’re only able to eat one or two meals a day due to time or job constraints, even those meals should be something nourishing. It could be as simple as rice, dal, sabji, and curd – but cooked at home with care. What we eat becomes our energy, and that energy becomes our productivity and mood. We can’t compromise with that. So, what does QuickBooks say about the listing of healthy food items? In general, the food items that provide us with rich nutrients (Khadyaposhak), including vitamins, protein, and others, support our body health and look after our overall body function, protect and save us from illness. Some of them are listed below as healthy food habits. Foods which we should eat like: Freshly picked from nature – the fruits and vegetables We can say that fruits and vegetables are good sources of vitamins like vitamin A,, C and K. Those vitamins help us in boosting our immunity, body ene,rgy and help us to improve diges,tion which is a gping factor from illness. We should try to include at least 3 to 4 types of vegetables daily in our meals. Seasonal fruits are best as they are fresh and available locally. Banana, orange, apple, mango, and guava – all are rich in nutrients. Staple food - grainThey arere good factothatch helps to build and repair body tissues from muscles and orga,ns and helps ithe n development of strength and growth of our body. Wheat, rice, oats, barley, ragi, bajra – these grains should be part of our roti, dosa, idli, or breakfast cereals. Aqua - water Firstly, it is consideres the liquid life. The most essential element for all body process,es from digestion to circulationis , preventing dehydration, removing wast,es and maintaining our skin. Drinking lukewarm water in the morning is helpful. In summer, having sattu or lemon water is good for hydration. Nature-given herbs and spices It includes natural compoundthatchelps to fight inflammation and infections. Tree leaves, roo,ts and other parts are the biggest example of it. Examples are tulsi, neem, turmeric, ginger, and garlic. These are used in home remedies, es t,o and should be used more. Proteins Proteins are the tatvas which help to build and repair body tissue, including organs and muscle, and help in the growth of the human body and immunity. In my opinion, the maintenance of our body I, of coursese, essential. We get proteins from dals, Chana, rajma, egg, paneer, fishand , meat. We must have at least one source of protein in every major meal. Dairy-made products These are rich sources of calcium, prote, and vitamin,n D which helps to develop op strength of teeth, bo, andthee nd function of nerves. Milk, yogurt, ghee, and paneer raregood additions. Even if someone is lactose-intolerant, options like soy milk or almond milk are available. So, what does QuickBooks say about how to develop healthy food habits? Quickobook says that to develop healthy food habits, we have to be consistent at first with our schedule and mindful with our dos and don’ts. Below are some tips that can be used: Starting our day with a healthy breakfast Eatingregularlys on time Avoid street-made junk foods Read first what the nutrients are involved in the purchased food, and think are those itemsare good for our health or not. Knowing our eating capacity and avoiding overeating Chewing food slowly Drink water and keep yourself hydrated Also, keep in mind that food should not only be healthy but also hygienic. We must wash fruits and vegetables properly. Avoid plastic containers and oil,y reused food from outside. Food should also be freshly prepared as much as possible. Listing the behind-the-scenes factors according to QuickBooks Children (tiny little ones to soon crossing their teenage years) Practically speaking, the world will not say that the biggest influencers are the kids? In today’s AI generation,n kids are the ones who are the biggest and highly attracted ones of junk foods. If we go and ask what their hobby some of the kids will end up replying that eating momos, a nd it doesn’t stop in just getting influenced, but parents too don’t have time nowadays to prepare tiffin for their wards and give money to them to eat something from outside. Also, schools should bring back the habit of giving fruit breaks and mid-day nutritious snacks. Giving lunchboxes of homemade food is always better than daily pocket money for canteen food. 1. Adults Nowadays, the craze of social media ends up nowhere, the never-ending love for street food, where one uses the oil again, and gain stops where? Individuals nowadays think that we are earning money to eat, and ao do less effort by cooking food by themselves has increased. For adults, I think having a planned diet is necessary. Many adults feel tired throughout the day and blame stress or sleep, but never notice how poor their eating habits are. Just small changes like carrying fruits, avoiding chips, and eating home lunch can make a big difference. 2. Olds To be fair, in our ho,mes old people are also considered to bpart kithe d of family, looking after them is also necessa,ry sotodo o the,at they should be offerefoodds timely and in choosyey manner that what’s suitable for them and what’s not. Soups, soft-cooked vegetables, porridges, and boiled eggs can be very helpful. They also should be kept hydrated and offered warm and fresh food every 3-4 hours. Their digestion needs support, so light but nutritious food is ideal. Last,ly in conclusion, to be very fa,ir we know health is weal,th so why not to choose traditional food habits to stay fit and secure from diseases. Let us not forget that food is not just fuel but also medicine. What we eat today shows on our skin, in our thoughts, and our energy tomorrow. Traditional meals are simple, cost-effective, and full of wisdom. Let us return to our roots – dal, chawal, roti, sabzi, dahi, chutneys, herbal drinks – these are our heritage and our health tools. Quickobook reminds everyone – whether young or old that – small daily steps like eating fresh, drinking water, and avoiding excess junareis the only long-term investment your body needs.

08 Apr
2025

Health

World Health Day – Your Body Your Right

Introduction: Every April 7th, we celebrate World Health Day, as on 7th April 1948, the World Health Organization, which we also know as WHO, was founded. This organization helps in spreading awareness about the ongoing health issues of the world. In the year 2025, the theme is “My Health, My Right,” which means that our health is not a luxury but a right, and we should maintain it. As we going more into 21st Century, but still there are many places in the globe who are not getting benefitted till now. For example we can see: no proper water, no basic healthcare, and no proper living conditions. So this year theme actually calls all the single individual, NGOs, Organizations, and Governments to stand equally for the right of Health without any discrimination. Why This Year Theme is Important? Just like we protest for any injustice, this year’s theme too more than a slogan which is “My Health, My Right”. As it challenges all the problems occurring in our healthcare access, especially in rural areas, economically weak people, etc. With time the digital healthcare access came to us but we are still recovering from the damages caused to us by COVID19. Now in the year 2025 we have the opportunity to again focus on our health. The ultimate focus of the WHO is to remove the barrier of higher cost of treatment, undeveloped infrastructure and misinformation. Health should always be affordable and available to all irrespective of their income, gender, etc. The Global Health Issues In 2025 In today’s world we can see the rise of non-communicable diseases is increasing day by day which diabetes, heart disease, cancer and also the mixture of climate related health problems, infections and the most important is mental health related problems. Also day by day modernization, eating habits, lifestyle changes has created a huge impact on our health, but we are still unaware of it. This changes has lead us and our upcoming generation to get an unhealthy life. On the other side we can see that the rise in technology has made the healthcare platform easier as by sitting at home we can consult a doctor, book doctor’s appointment, order medicines and get our lab tests done easily at a very affordable price. Also the Artificial Intelligence can show you better options for your treatments. However, the online platforms should reach each and every person in the world for which the Healthcare Startups and the government should work together. Read Also:The Relationship Between Diets With High Sodium And Fluid Retention Within The Eye How To Celebrate This Day? It is not necessary that you have to go to a healthcare professional for this. But can do it only seven steps: Go for a health checkup: Go for a health checkup to know the condition of your body. Get a healthy lifestyle: Have a balanced diet, do exercise, cutting the amount of sugar that you intake daily. Keep a good mental health: It is very much important for everyone to have a good mental health for a better living. Spread health information: In the technological life one must share at least once a week verified health information. Try to thank health workers: They do a lot for us day & night, so it important to thank them. Go for a change: Use of social media to raise voice against any complications in healthcare platform. Environment: Save the environment to have a beautiful today and tomorrow. As without clean air survival is not possible. Health Tech – The Upcoming Hero The mixture of health & technological is going to give us a remarkable change. As they made the Healthcare platform most easy, affordable, time saving. The AI based diagnosis, trackers has impacted the human life very beautifully and more accurately. We can say that the technology is breaking the barriers of cost and distance. In 2025 we can see that the healthcare startups are impacting lives very easily in a proper manner by offering many services through their websites or application. Conclusion: At the end we can see that to have a better life tomorrow we should have a better health today. Only if we have good health we can see better education, better infrastructure and better tomorrow. So if you take a small step today you can have a better life tomorrow without any complications."Together We Can Go For A Change".

24 Feb
2025

Health

The Relationship Between Diets With High Sodium And Fluid Retention Within The Eye

Introduction Sodium consumption is normally coupled with other diseases like cardiovascular disease and hypertension. Its role in the eye is not normally thought about. The study mentioned above is aware that excessive intake of sodium leads to water retention in the eye and macular edema and intraocular pressure. Overuse of sodium and its relationship with water retention in the eye, its mechanisms, and the effects on vision are covered in the article. Role of Sodium in Fluid Retention Sodium plays a central role in body fluid homeostasis. It regulates extracellular fluid volume by regulating water movement into and out of capillaries and cells. Sodium excess leads to accumulation of excess water in the body to provide osmotic balance, thus the accumulation of fluid in tissue in eyes, etc. Effect on Ocular Health Sodium fluid deposition in the eye varies based on varying structures of the eye. Ophthalmic disorders are most pertinent and clinically meaningful, which are affected most by sodium fluid deposition as follows: Macular Edema Macular edema refers to edema resulting from fluid accumulation within the macula, the most central region of the retina that is used in viewing objects in keen vision. Macular edema leads to blurring, distortion, and blindness. Excess sodium that causes water retention will trigger susceptibility to macular edema due to concurrent concomitant underlying conditions like diabetes mellitus or systemic hypertension. Elevated Intraocular Pressure (IOP) Excessive sodium consumption results in excess intraocular pressure (IOP), which is one of the biggest causative factors in glaucoma. Excess deposition of aqueous humor increases IOP, which destroys the optic nerve with time. Sodium also disrupts fluid balance, and excessive consumption will impair intraocular fluid drainage, leading to pressure and blindness. Hypertension and Retinal Damage Secondary hypertension due to excess sodium is very toxic to the eyes. The retina receives oxygen and nutrients from a group of retinal vessels and is very sensitive to systemic hypertension. Systemic hypertension kills the retinal vessels and creates hypertensive retinopathy by hemorrhage, inflammation, and blindness. Scientific Evidence Supporting the Link There have been some research that have established the association between excessive consumption of sodium and water retention within the eyes. It has been found that those with excessive sodium intake have excess water retention, and it also accompanies inflammation of body and eye tissues. Besides that, research among patients with hypertension has also proven that the greater the sodium intake by hypertensive patients, the more they are likely to develop eye diseases like high IOP and macular edema. READ ALSO:Let’s Understand The Importance Of Our Eyes: A Guide That Will Help To Maintain Your Eye Health Who is at Risk? Some individuals are more prone to the harmful effects of high sodium on the eyes, such as: Hypertension Patients: Hypertension patients are predisposed by nature to retinal injury and elevated IOP. Diabetics: Diabetics are at greater risk of macular edema, and excess sodium will certainly cause water buildup in the retina. Older Adults: Physiology of old age with compromised fluid regulation and thus more vulnerable to sodium causing eye disease. Kidney Disease Patients: Pathology of kidney disease leads to an inability to excrete excess sodium from the body and therefore still causing fluid accumulation. Nutritional Cues to Vision Well-being To assist in balancing the effect of sodium on eye health, patients need to have a balanced diet that is not excessively high in sodium and also good overall eye health. It has the following crucial tips: Restrict Use of Sodium Do not eat processed and packaged foods that contain high sodium. Use whole, fresh food like fruits, vegetables, and lean meat. Spices and herbs are excellent alternatives to salt to add flavor to food. Increase Fluid Intake Water balance intake removes excess sodium and prevents fluid overload. Do not overdrink caffeinated beverages and sweets, which are sure to dehydrate. Eat Eye-Friendly Foods Omega-3 fatty acids (in walnuts, flaxseeds, and fish) feed retinas. Antioxidant vitamins E, zinc, and vitamin C (in fruits, nuts, and leafy greens) protect against oxidative stress. Foods rich in potassium (avocado, banana, sweet potatoes) will neutralize the effect of sodium on water retention. Dietary changes and some behavior modifications will improve vision at its optimum: Optical Eye Test The standard eye test is able to pick up the development of sodium-stored eye disease. Eye care professionals in ophthalmic eye care can diagnose intraocular pressure and advise proper measures required. Exercise and Physical Exercise Daily exercise controls blood pressure and starts circulation to avoid hypertensive retinopathy and water build-up. Yoga and exercise may potentially increase overall cardiovascular fitness, with salutary collateral effects on the eyes. Care of primary health Diabetes and hypertension patients are requested to help physicians manage their disease. Control of blood pressure and blood sugar can or will avoid or postpone sodium-induced eye disease. Sodium-rich dieting is worst for the eye condition via water retention, elevation of intraocular pressure, and macular edema and retinal injury. People, especially those with some underlying medical condition, need to be careful against sodium intake in an attempt to maintain vision. Through the exercise of balanced food intake and moderation of lifestyle, the harmful effect of excess food sodium on vision is nullified by ongoing ocular health. Reduction in sodium consumption, balance fluid intake, supplementation of essential nutrients, and a healthy lifestyle can all contribute to eye health as well as the prevention of vision problems. With increasing awareness of the relationship between sodium and eye health, people can move forward to maintain their vision and health.

14 Feb
2025

Health

Let’s Understand The Importance Of Our Eyes: A Guide That Will Help To Maintain Your Eye Health

Introduction: Your eye is one of the most important organs of your body as it helps you to look at the world around you in a beautiful way, as this gives you a clear image of the things happening around you. Everyone knows that their eye is important but never takes care of it until a problem arises. So today you’ll learn how to maintain eye health and also how to keep it unaffected for longer ages. Why is eye health important? We know that vision is also said as one of the most important senses of our body, and according to a recent study on Ophthalmology in America, it was shown that more than 80% of what we know is what we see. Our eyes make the task easier by allowing us to see what is going on. Also, our eyes get easily affected as they are directly in contact with sunlight, dust, pollution, and also one of the day-to-day causes which are digital screens computers, Smartphones, etc) as the light of the digital screen comes directly and hits our eye lenses. Our eyes are complex organs and also help us to look at the world beautifully. When we know that our eyes are healthy we don’t care about them. But the actual truth is that maintaining good eye health is not only important to see things but also we require it for our day-to-day tasks such as riding, reading, writing, etc. which will make it impossible for us to live. Commonly known eye problems and their conditions: If you take good care of your eyes still you can get many problems with them. Below are some of the diseases which affect people of all ages: Refractive errors: this is one of the most common issues of people of all ages this happens when your eye is not able to focus the light that is falling on the retina, making you not see properly which means you’ll see everything blurry. Some of the types of refractive errors are mentioned below: Myopia: This is also known as nearsightedness, if someone gets affected by this then he/she will not be able to see a bit far objects but can see the objects which are near to them. Hyperopia: This is known also as farsightedness, if someone gets affected by this then he/she will not be able to see the objects that are near to them, but will be able to see far objects. Astigmatism: PerA personffering from this will have blurry vision every time as his/her cornea is not properly shaped to focus the light falling on it. Presbyopia: This affects a person with ageing, with the rise in age he/she will not be able to see near things. For example: we can see that our grandparents need glasses to read the newspaper. Cataracts: We can find cataracts in older ages persons as with age their eye lenses become cloudy, which makes their vision blurry or else very low light vision. Cataracts develop slowly and with time infect one or both eyes. Some of the symptoms that we can see are: the unable to see at night, faded colors, and bright lights that directly hit the eye. Glaucoma: It is a group of eye diseases that directly affects the optic nerve due to an increase in the pressure of the fluid in the eye, this pressure is also known as intraocular pressure (IOP). This will cause total vision loss or can make him/her blind if not treated in time. Glaucoma doesn’t show any symptoms in its early stages this is why it is also known as the “silent thief of an eye”. There are 2 types which are: Open-angle Glaucoma: This is one of the most common forms, as it causes blockage in the drainage angle which slowly leads to an increase in the pressure of the fluid. Angle-closure Glaucoma: This is not a common form of Glaucoma, as this blocks the drainage angle and because of this the pressure of the fluid rapidly increases. One cannot control the effect the Glaucoma with any medicine or treatment, once you lose your vision it cannot be gained again, this is why it is important to take regular tests of the eyes. Age-related d macula degeneration: This affects over the age of 50 years. The central part of the retina which is known as the macula and is responsible for giving clear vision, gets affected and causes a person to have blurry vision. Activities like driving, walking, and reading become difficult for that person. This generally of 2types which are: Dry AMD: This is a very common form, which causes direct breaking down of the Macula Wet AMD: This is one of the most severe forms, as it directly grows abnormal blood vessels in the retina which leaks fluid and causes vision loss. There is no cure for AMD, other than injections, laser therapy, and lifestyle changes which will make its growth slow. Diabetic Retinopathy: In diabetic patients, this generally happens as it affects the blood vessels of the retina. With time, if there is an increase in the blood sugar level then this will damage the blood vessels which will lead to visualisation. There is no treatment for Diabetic Retinopathy in its early stages, so it is aadvisedfor diabetic patients to have regular tests of their eyes. If this is left untreated, it can cause blindness. This is why early detection, and maintaining blood sugar levels can help one to stop its damage. Tips that one should follow to maintain healthy eyes: If one wants to have good and healthy eyes he/she should have a healthy lifestyle and should take regular eye care. Go for eye tests regularly: If you want to keep your eyes safe, you have to go for regular checkups of your eyes, whether you see any symptoms or not you should visit a doctor every 1 to 2 years to keep healthy eyes. If you have any problems earlier then you can get them treated easily. Wearing protective eyewear: It is one’s duty to keep their eyes away from any injuries, this is why he/she should wear goggles, and safety glasses while working with any tools, or chemicals. Also one can use UV-protected glasses which will protect the eye from UV rays, as the UV rays will cause many eye problems. Follow the 20-20-20 rule during screen time: In today’s day-to-day world digital screen is the most common factor for eye problems. So to control the longer screen time one should follow the 20-20-20 rule which means that every 20 minutes one should look 20 feet away distance for 20 seconds. This easy habit will keep your eyes safe from becoming dry. Healthy Diet: A healthydiet can help in improving eye health such as vitamin C, vitamin E, etc. are very important for the eyes. We can find those in some foods such as: Carrot Leafy green Citrus fruit Nuts Maintaining a healthy weight: If you are overweight then you have the chance of having diabetes and high blood pressure, which will badly affect your health. So, if you maintain overall health with physical activities then you can have a healthy body with healthy eyes. Quit smoking: Everyone of us knows that smoking is not good for overall health as this may cause many problems in the eyes such as AMD, diabetic retinopathy, etc. So, to move away from this type of disease one should quit smoking. Stay hydrated: Drinking water is not only good for the eyes but for the overall body, as the dehydrated body will cause dryness in the eyes. So, to keep the eyes lubricated and good one should keep himself/herself hydrated. Know your family’s history: It is important to know your family history of diseases, as if one of them had AMD then you can tell your doctor before time which will help you to move away beforehand. Read Also:The Impact Of Sarcopenia And Osteosarcopenic Obesity On Aging And Mortality Conclusion: Maintaining a healthy eye is one’s duty instead of becoming blind. Go for regular eye checkups, have a healthy body weight, eat a lot of nutritious diets instead of having oily foods, keep your body hydrated to not only keep your eyes but also to keep the overall body healthy, protect your eyes from UV rays, chemicals, etc by wearing UV protected glasses and goggles, if you have the habit of smoking then quit it as soon as possible as the eye problems are day by day coming to affect you. Always remember you can control your vision loss only if you to know get it treated earlier. So it is a advice to you, Don’t wait for the systems to come, be protective, be safe.

01 Feb
2025

Health

The Impact Of Sarcopenia And Osteosarcopenic Obesity On Aging And Mortality

Overview Although it is a normal process, ageing poses several health risks. Two primary conditions that have a considerable influence on older persons are osteosarcopenic obesity (OSO) and sarcopenia. These disorders raise the chance of death and affect independence and mobility. Being aware of the consequences of ageing and how to avoid them may help one live a healthy life as one age. Sarcopenia: Sarcopenia is the progressive loss of muscular mass, function, and strength of ageing. Although its symptoms become more apparent beyond the age of 60, it usually begins after the age of 30. Sarcopenia causes include: Ageing: The gradual, natural loss of muscle. Physical Inactivity: Not exercising hastens the loss of muscle. Inadequate Nutrition: Consuming too little protein inhibits muscular growth. Decreases in growth hormones, estrogen, and testosterone are examples of hormonal changes. Chronic Diseases: Severalf illnesses, including diabetes, heart disease, and arthritis, can cause muscular atrophy. Resulting from Sarcopenia: An increased risk of fractures and falls Loss of independence and mobility An increased likelihood of hospitalization Loss of metabolism resulting in weight gain A higher chance of death What is OSO, or osteosarcopenic obesity? Osteoporosis, sarcopenia, and obesity are all combined in a more serious disease called osteosarcopenic obesity (OSO). The combination weakens bones, decreases muscle mass, and increases body fat, making it a deadly triad. Older persons, especially women after menopause, are more likely to have this illness. Read Also:How Occupational Therapy Improves Recovery After Surgery Reasons for OSO, Hormonal disturbances together with aging Bad eating habits (low calcium, low protein, heavy fat) Not getting enough exercise Inflammation associated with obesity Long-term conditions including diabetes and arthritis The consequences of OSO Osteoporosis is caused by weaker bones. Increased mobility challenge Increased risk of fractures and falls Increased organ fat accumulation Increased susceptibility to heart conditions Reduced lifespan as a result of many health hazards Effect on Mortality and Aging OSO and sarcopenia both have detrimental effects on ageing and can raise the chance of premature death. Here's how: 1. A decline in self-reliance and strength Walking, climbing stairs, and even carrying groceries are all made more difficult by sarcopenia. By adding weight, OSO exacerbates this and makes mobility even more difficult. Many elderly people with these illnesses become reliant on wheelchairs or caretakers. 2. An increased chance of fractures and falls The likelihood of falls is increased by weak muscles and fragile bones. One in four adults over 65 have a fall each year, according to studies, and fractures from falls can cause permanent disability or even death. 3. Mortality from Chronic Diseases Due to inflammation and increased body fat, people with OSO are more likely to develop diabetes, heart disease, and stroke. In addition to impairing immunity, sarcopenia increases an older person's susceptibility to infections and diseases. 4. Rising Medical Expenses and Hospital Stays These disorders generally necessitate frequent medical treatment for older persons. Research shows that compared to those with normal muscle mass, those with sarcopenia are twice as likely to be admitted to the hospital. 5. Decreased Life Quality These problems restrict activities, social relationships, and mental health, which should be the goal of ageing. The inability to move freely causes despair and loneliness in many elderly persons. Strategies for Preventing and Treating OSO and Sarcopenia You can prevent or slow down OSO and sarcopenia, but ageing is unavoidable. 1. Engage in regular exercise Muscle mass may be developed and maintained using strength training (weightlifting, resistance bands). Fall risk is decreased by balance training like yoga and tai chi. Walking, cycling, swimming, and other aerobic exercises increase general fitness. 2. Adopt a Diet High in Protein Your diet should contain lean meats, fish, eggs, beans, and dairy products. A daily protein intake of 1.2–1.5 grams per kilogram of body weight is best. Incorporate meals high in calcium and vitamin D to help build stronger bones. 3. Sustain a Healthy Weight Limit your weight gain since obesity exacerbates OSO. Eat a well-balanced diet in sensible portions. 4. Get Enough calcium and vitamin D. To aid in the creation of vitamin D, spend time in the sun. Consume dairy products, almonds, leafy greens, and calcium-fortified meals. 5. Remain Active and Steer Clear of a Sedentary Lifestyle If you spend a lot of time sitting down, get up and exercise every 30 to 60 minutes. Take part in domestic tasks such as cleaning or gardening. 6. Supplements and Health Examinations To keep an eye on osteoporosis, have bone density testing. If a doctor recommends it, take supplements (protein powders, vitamin D, and calcium). To stop bone and muscle loss, keep an eye on chronic conditions like diabetes and arthritis. Lastly, Serious illnesses that can have a major influence on longevity ageing are sarcopenia and osteosarcopenic obesity. But they are not unavoidable. Exercise, a good diet, and weight control are all important lifestyle choices that can help you avoid or delay these problems and have an active, healthy life as you age. You can guarantee more mobility, a stronger physique, and a higher standard of living in your later years by acting now.

27 Jan
2025

Health

How Occupational Therapy Improves Recovery After Surgery

Regardless of how little or major the treatment is, having surgery may change your life. The road to recovery following surgery can be difficult and calls for patience, time, and appropriate care. Occupational therapy (OT) is essential in this situation. The goal of occupational therapy is to assist people in regaining their independence and safely and successfully resuming their everyday activities. Let's examine how occupational therapy enhances post-operative recovery and why it's a crucial step in the healing process. Occupational therapy: One area of medicine called occupational therapy assists patients in carrying out daily tasks following an illness, accident, or surgery. Dressing, cooking, taking a shower, and even going back to work are examples of these actions. Occupational therapists are qualified experts who design individualized rehabilitation programs based on each patient's particular requirements, guaranteeing that they regain their social, emotional, and physical health. What Makes Occupational Therapy So Important Following Surgery? The body's capacity to operate normally is frequently impacted by surgery. For example: Strength and mobility may be restricted by orthopedic procedures like joint replacements. Coordination and cognitive abilities may be affected by neurological procedures, such as those performed for stroke or brain damage. After heart surgery, patients may feel weak and unable to carry out daily duties. In order to address these issues, occupational therapy: In order to promote a quicker recovery, therapists provide workouts and tactics that increase strength, endurance, and mobility. Bringing Back Independence: They show patients how to carry out everyday activities despite short-term or long-term physical restrictions. Complication Prevention: Prompt action can prevent problems including loss of movement, bad posture, or tense muscles. Confidence Boosting: Patients feel more empowered and inspired to continue their rehabilitation when they reach minor milestones. Occupational Therapy's Main Advantages After Surgery 1. Tailored Plans for Recovery Recovery is not a one-size-fits-all situation. A customized rehabilitation plan is created by occupational therapists after evaluating each patient's condition, objectives, and way of life. 2. Treatment of Pain Post-operative chronic pain or discomfort is prevalent. Techniques that occupational therapists employ include: Easy activities to increase your flexibility. adaptive instruments to lessen the impact on the afflicted region. Using relaxation techniques to effectively control discomfort. A patient recuperating from shoulder surgery, for instance, could be instructed on the usage of ergonomic equipment to prevent overstretching. 3. Strengthening and Increasing Movement Joints and muscles may weaken or become rigid following surgery. Using walkers or crutches, a patient recuperating from a hip replacement may practice walking. To maintain their back, a person recuperating from spinal surgery can concentrate on workouts that strengthen their core. 4. Educating Adaptive Strategies Occasionally, surgery may cause limits that are either temporary or permanent. Occupational therapists help people with everyday tasks by teaching them adaptive skills. As an illustration: A patient recuperating from wrist surgery could be taught how to eat using specialized utensils that have wider grips. Patients may be instructed in energy-saving methods to prevent overexertion following cardiac surgery. 5. Workplace and Home Adjustments Environmental adjustments are frequently necessary for recuperating at home or going back to work. Occupational therapists are able to suggest adjustments like: Putting grab bars in restrooms for security. For comfort, use reclining chairs or elevated toilet seats. Workspace reorganization can lessen physical strain. For instance, an ergonomic workstation and chair arrangement may help a patient recuperating from spinal fusion surgery by reducing back strain. Examples of Occupational Therapy in Action in Real Life The Story of Sarah: 45-year-old Sarah, a teacher, had rotator cuff surgery. She had trouble doing simple things like writing on the board or shampooing her hair after the procedure. She was exposed to a modified teaching schedule, assistive technology, and stretching exercises by her occupational therapist. Sarah was able to reclaim her independence and confidently return to her classroom in a matter of weeks. John's Story: John, a 60-year-old accountant, suffered a stroke that left him unable to write or talk. His occupational therapist employed adapted equipment and therapy activities to help him develop his fine motor abilities. John gradually recovered his writing and computer skills, returning to part-time employment. READ ALSO:Effective Ways To Build A Consistent Workout Routine: It Is Tough To Keep Up With A Regular Workout Routine, The Best Ways to Utilize Occupational Therapy Here are some pointers to guarantee a speedy recovery: Be Open in Your Communication: Discuss your issues, objectives, and development with your therapist. Be Consistent: Carefully adhere to the routines and exercises that are recommended. Maintain Your Positive Attitude: Remain inspired and acknowledge minor triumphs. Inquire: Recognize the goal of each task and how it advances your recuperation. In conclusion, A key component of post-operative rehabilitation is occupational therapy, which provides patients with practical, emotional, and physical assistance. OT makes sure that the healing process is more efficient and seamless by attending to each patient's unique demands and enabling them to regain their independence. Occupational therapy helps people reconstruct their lives and confidently resume their daily routines by teaching adaptive strategies, controlling discomfort, or altering the surroundings.

11 Dec
2024

Health

Effective Ways To Build A Consistent Workout Routine: It Is Tough To Keep Up With A Regular Workout Routine,

Effective Ways to Build a Consistent Workout Routine: It is tough to keep up with a regular workout routine, especially with busy schedules and keeping the mind refreshed. In the long term, it becomes a need to have the habit of exercise for good health and well-being. Regular physical activity is always associated with improving fitness levels, enhancing mood, reducing stress levels, and preventing chronic diseases. Building up a consistent workout requires a set of realistic goals, making for a sustainable plan and, most importantly, creating an environment that favours exercise. Many successful strategies can be offered in building and maintaining an appropriate workout routine. However, some of the most influential are highlighted below. 1. Set Clear and Achievable Goals Building a routine involves setting clear and achievable fitness goals. Goals help to direct and motivate; track the progress of an individual, and keep him motivated towards it. Start with small, specific, measurable goals like "exercise three times a week for 30 minutes" or "complete five push-ups by the end of the month." Such attainable goals motivate an individual and allow gradual progress. With time, your objectives begin with easy goals that keep changing and widening based on increasing confidence. So you move from an easy goal after obtaining it to a goal of increased workout intensity, diversities in workouts, or specialized workouts related to specific muscle groups. Specific goals make you work with much more focus and a positive feel when you achieve specific successes. 2. Plan - Logical and Formulated A structured workout plan is what makes you stick to it. Without one, you'll easily lose track or even skip working out. Schedule your workouts first in your calendar like any other important activity. Choose the times of day that suit your routine best and commit to those times. If you prefer mornings, you can work out in the morning before your daily activities start. If you prefer evenings, exercise can become part of your after-work routine. Determine how realistic a budget you can maintain in the daily and weekly activities. Beginner-level clients can tolerate usually 20-30 minutes. Then one should gradually increase these as well with the intensification. Maintaining a balanced routine may also mix your cardio, weights, or even flexibility; better still is ideally to evade the burnout feeling to train all portions of your fitness profciently. Anything of value can be achieved through staying with activities you are conducting on your lifestyle as long a term. Read Also:Some Ultra-processed Foods In Your Diet May Significantly Increase Your Type2diabetesrisk 3. Enjoy It Another factor that makes exercise a habit is the enjoyment of exercising. If you do not like exercising, you will not find it easy to keep working out. Try different forms of exercise and discover what suits you best, whether it is running, swimming, yoga, cycling, or group fitness classes. Experimentation may prevent boredom and make things interesting. Mix it up and keep your body guessing and interested. Mix up the type of cardio you're doing: for example, run one day and cycle the next, or try a new fitness class or video. The more fun you have, the more you'll want to keep doing it. 4. Start small and build slowly Start with something very small and gradually build your fitness level if you are a beginner. Don't do too much too soon, as this could easily lead to injury or burnout. Do simple exercises at your current fitness level, and be consistent rather than trying to be intense. Gradually build intensity, duration, and frequency as you become more comfortable. For instance, if you are a beginner, you can target three 20-minute sessions a week and then gradually increase the duration or frequency according to your body's adaptation. Consistency is more important than perfection, so don't get impatient with yourself; celebrate every small progress you make. 5. Accountability and Support Having someone accountable to you in a workout routine can make all the difference. You may find your workout buddy or join that fitness group where you receive motivation and commitment. Your friends, family, and online communities can provide social support to encourage you and be accountable. You may also look for a personal trainer or enrol on a class to get professional guidance and support from them. Account will always involve tracking your progress. That's possible with a fitness journal or by using a fitness app; you log the workouts, and you see improvements. It is evidence of tangible progress that will always keep you motivated and give you the sense of having an achievement 6. Defeat Mental Barriers Construct a routine of exercises to transcend beyond what can be psychologically determined to be created by procrastination or a lack of motivation, but one's self-doubts as well. One very simple answer to push through is positive thoughts towards exercising or bettered moods while with it. If you can't continue doing your day, because of insufficient motivation to exercise, remind yourself how well you'll be after finishing your session. The other way is the "just start" approach. You can commit to exercising for 5–10 minutes only. You might easily continue with it once you have started. The psychological resistance in such cases often decreases as you start getting into a rhythm that makes the hard part just starting. 7. Make it a Habit Exercise becomes a lifestyle if you incorporate consistency. More and more, it is just a part of your daily routine. Learn to remind yourself to work out and make it something you will never forget to do. It is bound to become second nature as time goes on. Reward yourself for the consistency too. Treats such as rest days or shopping for new workout gear are well worth the effort of keeping on track. Positive reinforcement encourages people to keep going by instilling a habit. Conclusion A solid, consistent workout routine can be built through planning, commitment, and the right mindset. This can be achieved through attainable goals, a structured plan, enjoyment of exercise, and accountability. Start small, conquer mental barriers, and turn exercise into a habit to set yourself up for a routine that will be sustainable and rewarding in the long term. Improved health, fitness, and well-being are long-term rewards that take time to establish.

Dr. Suhel Ahmed Laskar

Dr. Suhel Ahmed Laskar

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