व्यस्त व्यवसायिकों के लिए फिटनेस: कुछ ही मिनटों में कर सकते हैं तेज़ व्यायाम
आज के जीवन में सबकुछ इतना तेजी से रहता है कि लोग अक्सर अपनी स्वास्थ्य का ध्यान नहीं रख पाते। विशेष रूप से व्यस्त व्यवसायिकों के लिए फिटनेस टास्क को निपटाने में कई दिक्कतें आ सकती हैं। ऐसे में कम समय में मिनिमल व्यायाम करना बहुत महत्वपूर्ण होता है।
एक अच्छा और स्वस्थ जीवन जीने के लिए व्यायाम करना बहुत जरूरी होता है। हालांकि, व्यस्त जीवनशैली के कारण कई लोग समय ना होने के कारण या आपातकालीन कार्यों के कारण नियमित व्यायाम नहीं कर पाते। इसलिए, इस लेख में हम जानेंगे कि कैसे आप कुछ मिनटों में भी फिटनेस कर सकते हैं और अपने स्वास्थ्य का ध्यान रख सकते हैं।
यदि आप एक व्यस्त व्यवसायिक हैं और आपके पास बहुत कम समय है, तो आप यहाँ दी गई कुछ तेजी से काम करने वाली व्यायाम विधियों को आजमा सकते हैं:
1. उछलना: यह एक अच्छा कारण है क्योंकि यह आपके शरीर की कई मांसपेशियों को काम करता है।
2. चरण उठाना: आप इसे बिना जिम जाए भी घर पर ही कर सकते हैं।
3. पुट की एक्सरसाइज: यह भी अच्छी तरह से यदिल और कमर की मांसपेशियों को मजबूत करती है।
4. और
इन आसान और तेजी से काम करने वाली व्यायाम के लिए आपको ज्यादा समय नहीं चाहिए होता है, आपको सिर्फ कुछ मिनट निकालने और इन प्रायोगिक व्यायामों को करना होगा।
गर्मियों में सभी घर बैठे रहे और जब आप ठंड देखते हैं तो यहाँ आपके लिए एक सिर्फ 5 मिनट की कार्यक्रम है जो काम कर सकता है। तो चलिए उठिए और थोड़ा सा चलें और पांवों के नीचे अच्छे से पसीना छोड़ें।
1. 30 सेकंड की उछालना, जहाँ आप हाथों को आसमान में उठा कर कई बार टाउच करते हैं
2. 30 सेकंड की उछालना, और स्क्वाट करते हैं।
3. 30 सेकंड की उछालना, घुटनों को झुकाते हुए बाहर निकलते हैं।
4. फिर, आप 30 सेकंड के लिए ऊपर और नीचे बैठक लें।
अब 30 सेकंड की व्यायाम समाप्त होते ही उधर से यहां तक की एक ताजा दम की दिशा कुछ सेंटीमीटर भी न करें और एक फर्श की ओर लिटा कर अपने नौकरी की दिशा बदलें। अगर आप खुद को अच्छे से संजीवित महसूस करना चाहते हैं, तो किसी भी पोजिशन पर वहीं स्थित होते है।
इस 5 मिनट के कार्यक्रम से आपको ताजगी का एक अच्छा एहसास होगा और आपको एक ऊर्जा की जरूरत होगी।
इसके अलावा, आप साधारण गति से ट्रेडमिल पर चलने, साइकिल चलाने, योगा करने, ऊँचाई के टहलाव करने के प्रयास कर सकते हैं।
इन सभी व्यायामों का अभ्यास करके, आप अपने स्वास्थ्य को बेहतर बना सकते हैं और व्यस्त जीवनशैली के बीच भी फिटनेस का सही संतुलन बना सकते हैं। व्यायाम न केवल आपके शारीरिक स्वास्थ्य को बढ़ावा देता है, बल्कि मानसिक स्वास्थ्य के लिए भी फायदेमंद साबित हो सकता है।
आखिरकार, एक सुलभ और तेजी से काम करने वाला व्यायाम कार्यक्रम आपके लिए एक अच्छा विकल्प हो सकता है जिससे आप व्यस्त दिनचर्या में भी फिट रह सकते हैं। इसे नियमित रूप से अपनाने से आपका स्वास्थ्य सुधार सकता है और आपको अधिक ऊर्जा और अच्छी तरह की सोचने की क्षमता मिल सकती है।
इसलिए, अपने स्वास्थ्य को महत्व दें और थोड़ा समय निकाल कर किसी भी समय प्रयास करना शुरू करें! धन्यवाद।
Health care tips फिटनेस हेल्थ केअरHealth care tips
HOMEHEAHealth care tips फिटनेस हेल्थ केअरLTH NEWS
Deep Meditation May Alter Gut Microbes – And Improve Physical and Mental Health
Ethereal Meditation
Research demonstrated that the gut microbes found in Tibetan Buddhist monks differ greatly from their secular counterparts and have been associated with reduced risks of anxiety, depression, and heart disease.
Studies link gut microbe diversity in Buddhist monks to reduced risk of anxiety, depression, and heart disease.
A small comparative study recently published in the journal General Psychiatry has found that regular deep meditation, practiced over several years, could regulate the gut microbiome and potentially reduce the risk of physical and mental illness.
A study found that the gut microbes in a group of Tibetan Buddhist monks were significantly different from those of their non-monastic counterparts, and were associated with a reduced risk of anxiety, depression, and cardiovascular disease.
Research shows that the gut microbiome can affect mood and behavior through the gut–brain axis. This includes the body’s immune response, hormonal signaling, stress response, and the vagus nerve—the main component of the parasympathetic nervous system, which oversees an array of crucial bodily functions.
The significance of the group and specimen design is that these deep-thinking Tibetan monks can serve as representatives of some deeper meditations. Although the number of samples is small, they are rare because of their geographical location.
Meditation is increasingly being used to help treat mental health disorders, such as depression, anxiety, substance abuse, traumatic stress, and eating disorders as well as chronic pain. But it’s not clear if it might also be able to alter the composition of the gut microbiome, say the researchers.
In a bid to find out, the researchers analyzed the stool and blood samples of 37 Tibetan Buddhist monks from three temples and 19 secular residents in the neighboring areas.
Tibetan Buddhist meditation originates from the ancient Indian medical system known as Ayurveda, and is a form of psychological training, say the researchers. The monks in this study had been practicing it for at least 2 hours a day for between 3 and 30 years.
None of the participants had used agents that can alter the volume and diversity of gut microbes: antibiotics; probiotics; prebiotics; or antifungal drugs in the preceding 3 months.
Both groups were matched for age, blood pressure, heart rate, and diet.
Stool sample analysis revealed significant differences in the diversity and volume of microbes between the monks and their neighbors.
Bacteroidetes and Firmicutes species were dominant in both groups, as would be expected. But Bacteroidetes were significantly enriched in the monks’ stool samples (29% vs 4%), which also contained abundant Prevotella (42% vs 6%) and a high volume of Megamonas and Faecalibacterium.
“Collectively, several bacteria enriched in the meditation group [have been] associated with the alleviation of mental illness, suggesting that meditation can influence certain bacteria that may have a role in mental health,” write the researchers.
These include Prevotella, Bacteroidetes, Megamonas and Faecalibacterium species, the previously published research suggests.
The researchers then applied an advanced analytical technique to predict which chemical processes the microbes might be influencing. This indicated that several protective anti-inflammatory pathways, in addition to metabolism—the conversion of food into energy—were enhanced in the meditation people.
Finally, blood sample analysis showed that levels of agents associated with a heightened risk of cardiovascular disease, including total cholesterol and apolipoprotein B, were significantly lower in the monks than in their secular neighbors by their functional analysis with the gut microbes.
Although a comparative study, it is observational and the numbers of participants were small, all male, and lived at high altitudes, making it difficult to draw any firm or generalizable conclusions. And the potential health implications could only be inferred from previously published research.
But based on their findings, the researchers suggest that the role of meditation in helping to prevent or treat psychosomatic illness definitely merits further research.
And they conclude: “These results suggest that long-term deep meditation may have a beneficial effect on gut microbiota, enabling the body to maintain an optimal state of health.”
Reference: “Alteration of faecal microbiota balance related to long-term deep meditation” by Ying Sun, Peijun Ju, Ting Xue, Usman Ali, Donghong Cui and Jinghong Chen, 16 January 2023, General Psychiatry.
DOI: 10.1136/gpsych-2022-100893
The study was funded by the National Natural Science Foundation of China.
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Video Script:
Title: "Unlocking the Secrets to Health Diet Plans: A Journey to Wellness"
Introduction:
[Visual: A variety of colorful fruits and vegetables displayed on a table]
Narrator: "Did you know that the food you eat plays a crucial role in your overall health and well-being? Today, we embark on a journey to explore the world of health diet plans and discover the key to unlocking a healthier lifestyle."
Main Content:
Explanation:
[Visual: Infographic showing components of a balanced diet]
Narrator: "A health diet plan is not just about counting calories or following fad diets. It is about nourishing your body with the right nutrients to support optimal health. By incorporating a balanced mix of fruits, vegetables, whole grains, lean proteins, and healthy fats, you can fuel your body for success."
Examples and Stories:
[Visual: Testimonials from individuals who have transformed their health through diet]
Narrator: "Take, for example, Sarah, who struggled with high cholesterol until she adopted a plant-based diet. By making simple swaps like replacing red meat with beans and incorporating more leafy greens, she was able to lower her cholesterol levels significantly."
Visual Cues:
[Visual: Animated graphics showing the impact of different foods on the body]
Narrator: "Visual cues can help reinforce the key messages of health diet plans. Consider incorporating animations that illustrate how different foods affect your body, or text overlays that highlight the benefits of specific nutrients."
Engagement:
[Visual: Poll question asking viewers to share their favorite healthy recipe]
Narrator: "Now it's your turn to get involved! What is your favorite healthy recipe that you swear by? Share it in the comments below and let's inspire each other on this journey to wellness."
Conclusion:
[Visual: Recap of key points discussed in the video]
Narrator: "In conclusion, health diet plans are not a one-size-fits-all solution. It's about finding what works best for your body and lifestyle. Remember, small changes can lead to big results when it comes to your health."
Call to Action (CTA):
[Visual: Social media icons inviting viewers to follow for more health tips]
Narrator: "If you found this video helpful, don't forget to subscribe for more tips on health diet plans. Together, we can achieve our wellness goals and live our best lives."
Formatting and Style:
- The script is structured with clear headings and bullet points for easy reading.
- The language is conversational and engaging, focusing on relatable examples and stories.
- Jargon is avoided to ensure accessibility to a broad audience.
Emotional Connection:
Narrator: "By taking care of our bodies, we are honoring ourselves and our loved ones. Let's embrace the power of health diet plans to create a brighter future for ourselves and generations to come."
Thank you for embarking on this journey with us. Together, we can unlock the secrets to health diet plans and pave the way for a healthier, happier life.
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