Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts

Monday, November 6, 2023

Eye exercise is essential

 Eye exercise is essential

We are talking about diet and exercise to make different parts of the body healthy. But we don't pay much attention to the eyes that work regularly other than during sleep.

To keep the eyes healthy, one should pay attention to everything from exercise to hygiene. Then how to exercise the eyes?

Eyes should be cleaned before doing eye exercises. Close the eyes and wash them with clean water. After that, the water that has been boiled in a pot should be placed in an eye cleaning pot, a cup or in the hand and the eyes should blink. If you want to do it with Aywas cup, you can put it in your eyes and blink once with your head looking towards the sky and blink again while looking away. It helps to flush out the debris and dirt stuck in the eyes.

These 7 exercises can be done after doing Aivasa.

Eye opening

After cleaning the eyes, close and open the eyes once. This should be done as soon as possible. In the same way, one should squint the eyes, grind the teeth and shake the head. Both these exercises can be repeated five to ten times.

Turn the eyes downwards

To keep the eyes healthy, you can do the exercise of looking at the pupil upside down. Keeping the head straight, the pupil of the eye should be raised without bending the forehead. It should be done once by looking at the sky and the next time by looking at the ground. This exercise can also be done as fast as possible for five to 10 times. With this kind of eye exercise, the nerves and muscles of the eyes are strengthened, which does not reduce the brightness of the eyes.

Crossing the eyes

The pupil of the eye can be exercised by first crossing the right top left bottom, then the left top right bottom. It should be done as soon as possible.

Roll the eyes around

Another exercise on the eyes, in which the eyes should be rotated all around. Both the eyes should be rotated once up right down left and then the exact opposite from left to right should be rotated at least 10 times. Then close your eyes for two minutes and relax. Then it should be repeated again.

Practice looking at the line

In this, the thief finger of the right hand should be kept in line with the eyes. Look carefully at the fine line visible on the upper tip of the finger, take that finger away from the eyes once and bring it close to the nose once. This should be repeated five to ten times.

Eye strain

The eyes should be adjusted to keep them sharp. Heat your palms by rubbing them together and close your eyes. The palm should be kept on the eyelashes for 6 seconds. This process should be repeated up to three times. By doing this, the eyes will get immediate relief.

Tratak method

This is a yoga method. In which one should sit in one of the yoga poses. After that, the light of a candle or a lamp should be placed at eye level at a distance of 5-6 feet. Then you should look at that dim light with tears and close your eyes for a while and meditate.

All these exercises can be done twice a day in the morning and evening.

Benefits of eye exercises

Exercise removes dirt from the eyes, increases light, and improves eyesight. It also helps to get rid of the problem of wearing glasses. It makes the eye veins flexible and flexible.

As exercise balances the eyes, it cures problems such as eye focus out. Eye hygiene and regular exercise can prevent problems such as eye burning, pain, and itching.

But these exercises should not be done if there is an infection in the eyes, redness, or eye diseases. Exercising at this time can cause problems such as eye damage or pain.

Where does body fat go after exercise?

 Where does body fat go after exercise?

Exercise reduces body fat, but where does it go? This question may arise in the mind of many. A few years ago, 150 doctors, dieticians and physical trainers were asked questions about this topic.

There were three answers.

1. Fat is converted into energy and heat.

2. Fat turns into muscle.

3. Fat is converted into carbon dioxide and water.

Out of this, 147 people answered it wrongly. If you think the answer is 'A' or 'B' then it is wrong. Ruben Meerman, a scientist at the School of Biomolecular Sciences at the University of New South Wales, says many experts don't know the answer.

He says, 'Most people say that fat is converted into energy, which is wrong. In fact, this is against the laws of conservation of matter, which follow chemical reactions. Similarly, Meerman says that option 'B', i.e. the conversion of fat into muscle, is also impossible.

According to Merman's research published in the British Medical Journal in 2014, the correct answer is c. That is, fat is converted into carbon dioxide and water. According to research, water comes out of the body in the form of urine, sweat, breath and other bodily fluids. In which the main organ of the body, the lungs, has an important role.

Elaborating on this, Mirman wrote on, "If someone loses 10 kg of fat, 8.4 kg of it comes out as carbon dioxide and the remaining 1.6 kg comes out as water." In other words, we are generally losing this much weight. The lungs play an important role in this reduction. Which we leave as breath.

Why were the doctors wrong?

Because only three of the 150 experts who were surveyed gave the correct answer to this question. Merman conducted a survey of this question among experts in Australia, America, Britain and some European countries, but the answer was wrong everywhere.

Also Merman's conclusion is based on the fact that what we eat should also include the amount of oxygen we take. For example, if 3.5 kg of food and water are consumed in the body, then we have also taken 500 grams of oxygen. We ate a total of four kilos. Therefore, four kilos should come out of the body. Otherwise, the weight will increase", says Meerman.

What to do to reduce obesity?

According to Meerman, it is necessary to remove carbon from fat cells in order to lose weight. The carbon we release when we breathe.

Meerman writes, 'This cannot happen because hyperventilation is caused by taking more breaths than necessary. Which can cause dizziness and fainting.

Therefore, he says that the only way to increase the amount of carbon dioxide from the body is to increase muscle activity.

What is the most effective solution?

Meerman says that carbon dioxide can be produced in the body in many other ways besides exercise. While standing, cooking, cleaning, walking, the body's metabolism increases three times.

If you want to lose weight, Meerman suggests eating less and exercising your body more.

Tuesday, November 15, 2022

"I work all day, should I exercise?"

"I work all day, should I exercise?"

There is a mantra of medical science, 'It is better to be healthy than to seek treatment after getting sick.'

Thursday, July 28, 2022

Why don't Grylls of "Man vs. Wild" eat vegetables? How do you exercise?

Why don't Grylls of "Man vs. Wild" eat vegetables? How do you exercise?

Bear Grylls, who made his identity from Discovery Television's show 'Man vs. Wild', is known worldwide for his adventures. Former US President Barack Obama, Indian Prime Minister Narendra Modi, Bollywood actors Akshay Kumar and Ranveer Singh as well as many Hollywood celebrities have participated in his show.

Thursday, July 1, 2021

The correct method and procedure of exercise

The correct method and procedure of exercise

There are many types of exercise. So you have to keep an eye on what kind of exercise is beneficial. You need to make sure that all types of exercise are suitable for you. Because in some cases exercise can be harmful. Exercising indiscriminately and voluntarily does not benefit the body, but harms it.

We are now health-conscious. We are aware. That's why we want to exercise regularly, even if we have time. Morning is the best time to exercise. Of course, you can exercise at other times as well. However, other times are not as favorable as in the morning. One thing to keep in mind while exercising is to wear comfortable clothes and do it in a comfortable place. It is best to exercise in the open or fresh air.

Monday, February 15, 2021

Regular exercise is the best life

Regular exercise is the best life

"The risk of cancer is as high as the risk of cancer for those who smoke one cigarette a day, and for those who live a sedentary life by avoiding labor, exercise, and hard work."

In fact, those who lead sedentary lives are more likely to get cancer and other diseases. Among them are cardiovascular disease, hypertension, diabetes, high blood cholesterol, obesity, osteoporosis, osteopenia, kidney stones, osteoporosis, intoxication, shoulder joint jam, colon cancer, mental stress, anxiety, and depression. Diseases such as atherosclerosis, deep vein thrombosis, constipation, acidosis, indigestion, and insomnia are prominent.

Increasing urbanization, the abundant availability of luxury and recreational materials, comfortable transportation, well-equipped, and computer-connected workplaces, and work-related tasks in a chair are making our lives inactive day by day.

Because of the need to spend time sitting on a sofa at home and in a chair in the office, the patient is also called couch potato in satirical language. With the practice of modern lifestyle, the number of such couch potatoes in the society is increasing day by day and the outbreak of diseases related to physical inactivity has increased exponentially, resulting in death which cannot be prevented by exercise alone.

In Nepal too, our lives are becoming more and more inactive due to increasing urbanization and the practice of living a modern lifestyle.

Due to physical inactivity and unhealthy lifestyle, heart attack, stroke, high blood pressure, diabetes, cancer, uric acid, back pain, osteoporosis,, and drug addiction are becoming household problems in our country. The outbreak of these diseases has skyrocketed after the Nepalese people, who were accustomed to indispensable labor and exercise due to geography and natural lifestyle, became accustomed to lazy and inactive lifestyles along with the use of amenities and resources. We cannot give up technology to avoid problems due to amenities and problems caused by the use of science and technology, but we can get rid of these problems by promoting physical activity such as labor, exercise, and sports somewhere in our daily routine.

What can be done

Morning Walk, Running, Skipping, Beating, Sports, Swimming, Trampoline Jumping, Taekwondo, Dancing, Yoga, Aerobics, Zumba, Ballet, Salsa, Hiking, Bata Cycling, static cycling, going to the gym, climbing stairs, kumfukrante, playing usu, boating, doing water exercises, engaging in chores or gardening.

What should exercise be like?

The World Health Organization (WHO) considers the following features to be indispensable in scientific exercise for health protection:

1. Intensity: Exercise needs to be as fast as you can increase your heart rate and respiratory rate and break a sweat.

2. Elongation: Exercise should be done continuously for at least 15 to 30 minutes without stopping.

3. Regular: Exercise should be repeated at least 3 times a week.

As the Eastern Health Sciences have shown, the inclusion of the following dimensions in scientific exercise is considered inevitable

1. Exercise should break the sweat once and increase the speed of the heart and breathing.

2. Once all the joints of the body should be used.

3. Exercise should not only be for the muscles and skeletons but also for the soft organs inside the body, such as the intestines, intestines, kidneys, liver, feces, lungs, heart, and brain.

How to exercise:

Exercising should not be the only way to start. It should also be prepared. You should choose a place that is full of natural beauty, free from pollution, has enough air and light. Enough half an hour before the start and two sips of water just before the start, but do not drink water immediately after the exercise. Patients with special diseases and conditions, such as heart disease, diabetes, and high blood pressure, should exercise only as prescribed by their physician.

Exercise should be done only to the best of your ability, do not try to be competitive, zealous. Warming-up and relaxation exercises should be done before starting. Exercise-specific clothing, such as shoes, belts, T-shirts, should only be worn. Also, these materials must be comfortable. When exercising with special tools and materials, the materials should be handled carefully. Special care should be taken as exercise can cause injuries. Do not panic while exercising. You should be sure to set a regular time and relax for a while after exercising. In the beginning, the pain of life should not be left.


1. Exercise helps to balance body weight. Exercising regularly reduces the weight of obese people and increases the weight of lean people.

2. Exercise helps keep the heart, blood vessels, and respiratory organs healthy. Regular exercise has been shown to lower bad cholesterol and increase good cholesterol in the blood, thus reducing the risk of heart and vascular disease. Exercise helps to reduce high blood pressure and increase low blood pressure and also plays an important role in controlling diabetes.

3. Exercise has a big hand in stress control. Exercise can help control mental problems, such as anxiety, depression, fear, and depression. Exercise improves mood, boosts confidence and creativity, and improves mental processes such as memory, rhythm, meditation, and concentration. Exercising for a long time does not reduce the cognitive capacity of the brain.

4. Strengthens muscles, skeleton, and nervous system. Purifies the blood. Increases digestive capacity. Helps to solve problems like indigestion, indigestion, acid bile, gastric, and constipation.

5. Exercise also helps to get rid of addiction.

6. Exercise increases physical, mental, and sexual ability.

7. Exercise also helps increase cancer resistance.

8. Helps in the prevention of non-communicable diseases.

9. It is especially beneficial for people with insomnia.

10. Don't get old fast.

Monday, February 1, 2021

Causes and effects of hormonal imbalances

Causes and effects of hormonal imbalances

There can be many causes of hormonal imbalance. For example an unhealthy lifestyle, lack of nutrition, lack of exercise, wrong diet, excessive stress or age, etc. Eating the wrong foods and not exercising regularly can lead to hormonal imbalances. Hormonal imbalances have different effects on both men and women.

When there is an imbalance in hormone production due to lifestyle and eating disorders. At that time, different types of patients begin to surround themselves. Hormonal imbalances affect not only women but also men.

The male body also produces the hormones estrogen, progesterone, and prolactin. Of these, testosterone is one of the most important hormones in the male body.

Testosterone levels need to be maintained while maintaining proper body function.

Hormonal imbalances can lead to health problems such as scarring on the face, excessive hair growth, signs of aging, and reluctance to have sex.

Especially when men have hormonal imbalances, they have less irritability, less semen production, and less sexual desire, but there are many ways to balance hormones, such as taking medicines, yoga, exercise, and a nutritious diet.

Lifestyle changes

By making simple lifestyle changes, a man can control the hormonal imbalances in his body. Such as regular consumption of fresh vegetables and fruits and reduction in caffeinated beverages.

Reduce consumption of soybean-rich foods

Reduce consumption of soybeans and soy-based products. Because men do not need extra estrogen.

Soybeans are one of the best sources of phytoestrogens. The cellular structure of estrogen and phytoestrogens is similar. Therefore, men should not take an extra amount of this protein. Instead, you can focus on egg whites and low-fat dairy products.

Get enough sleep

Adequate sleep at night is essential for the overall health of the body. Getting enough sleep daily balances hormones through the brain and adrenal glands. Aim for eight hours of sleep each night to reduce the risk of various health problems caused by hormonal imbalances.


The relationship between the growth of extra muscles in the body and high physical strength is due to the high levels of the hormone testosterone in the body. So if you are having muscle pain or feeling weak, you can get rid of this problem by exercising. So exercise at least four days a week.

What and what diet to take?

- Eat coconut oil. Its use balances the hormones in the body.

- Drink water, it hydrates the body and also reduces its stress level.

- Dried fruits contain a lot of protein. A protein diet is good for both men and women suffering from hormonal disorders.

- Also eat green vegetables and nuts and garlic. They contain a lot of carbohydrates and fiber which corrects hormonal imbalances.

- If you are a carnivore, eat fish. Include seafood in your diet. Tuna fish contains a lot of omega 3 fatty acids which balance the hormones in the body.

What are hormones?

Hormones are actually chemicals produced by a cell or gland that affects cells in other parts of the body. Hormones have a direct effect on the body's metabolism and immune system.

There are a total of 230 types of hormones in our body that regulate different functions of the body. Even the slightest change in any hormone is enough to affect metabolism. It transmits signals from one cell to another like a chemical messenger.

Friday, May 22, 2020

Everyone should exercise slowly for the first time.

The Corona virus epidemic has affected people's lives due to the ban.
Now that all activities have come to a standstill, there are many physical and mental health problems. Exercise (physical exercise) positively improves a person's disease. Exercise changes mood because it releases the hormone endorphins.
Now that everyone is at home, they may be confused about how to start exercising. Before starting any exercise, you should keep in mind that you do not have a chronic or other disease.  When exercising, diabetics should adjust the medication, food and exercise schedule they are taking. Such patients should not exercise like other normal people. It is advisable to exercise by making a schedule.

Exercise makes you feel dizzy, it is difficult to breathe, if you have chest pain, you should reduce the intensity or remember how much you can keep the amount. 
Exercise should be started slowly, if it is awkward, it should be done for a short time. Everyone should exercise slowly for the first time. The time can be increased from 10 to 20 minutes per week. Warm up, exercise period and cool down period must be kept during each exercise. I like to exercise if I listen to my favorite music and enjoy the rhythm with my breathing. Exercise should not be considered as a burden, but should be given time to the body. It is appropriate to pay attention to diet while exercising. It is suitable to eat fish, eggs and nuts. It can be used for a long time to gain strength. To become a body builder, you should take a short-term goal without exercising. Just like I keep a good mood, I think positive, I have to start saying that energy is good. Then the fitness goal can be set.
After exercising, my family and friends have changed so much at home, it can be said that you should also start.
It is better to use it in a healthy way without considering it as a burden. There is also a way to exercise, how to get more health benefits? To keep the body healthy, an adult needs to do at least 150 minutes of physical activity a week. Other physical activities including yoga, aerobics can be done for physical exercise. However, when you start any activity, you should start gradually and gradually increase the time. For that, it is necessary to determine certain symptoms and motivate oneself.

Just as it is better to do something than not to do anything, exercise can be started with at least five minutes of physical activity.
If a person has a disability, an active life can be lived according to the advice of a doctor. In addition, people with heart disease, high blood pressure, diabetes, and other health problems can exercise according to their doctor's advice. It is important to exercise at least two and a half hours a year to increase heart rate and sweat. For this, activities like walking fast, playing basketball, football, dancing etc. In addition, each of these activities can be divided into ten-minute activities such as ten minutes of brisk walking and ten minutes of dancing. You can talk to someone to see if your exercise is moderate. Because while doing moderate exercise, you can speak simple sentences but you can't sing songs.
For those who want to lose weight, it is important to exercise at least thirty minutes a day.
Such exercises should not be done only in the morning. Some exercise can also be done after lunch and dinner. Similarly, heavy exercise can be done at least twice a week to strengthen and strengthen the bones and muscles. Heavy exercises like weight lifting can be done at least two to three times a year to strengthen various parts of the body, especially the arms, legs, back, abdomen, chest 

What to do to keep yourself active during this time?
For this, you can start the day with any kind of normal exercise or activity. According to the advice of the fitness trainer, you can go for walks, walk, play tennis, football, etc. and various other activities can be adopted. You can do any exercise you like to increase the duration of any activity. So that no one feels uncomfortable doing the activity. Not only that, to stay healthy, adults need to do moderate to intense type of exercise for 150 minutes to two and a half hours a week. Such exercises help to keep the heart healthy and to keep the respiratory system running smoothly.
Sometimes, if you can't do 30 minutes of exercise at a time while doing such activities, you can complete such exercises by taking a break of 10 minutes. Exercise can be reduced by watching TV, playing video games, and surfing the Internet. In addition, you can keep yourself active by going for walks with your family, playing badminton and going for walks in the park. Most people are reluctant to exercise under the pretext of heat and rain.

However, if the goal is set, the exercise can be continued by remaining equally active in any weather.
For this, you can wear a raincoat during a rainy season and in winter, you can exercise by wearing warm clothes with a jacket, hat and sunscreen. In addition, an active lifestyle can be adopted by doing indoor exercise.