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The 5 best physical activities for beginners

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Presse Santé

There are many physical activities that can help you get fit and improve your overall health. However, if you are new to exercise, it is important to start slowly and gradually increase your activity level. In this blog post, we bring you some of the best fitness activities for beginners so you can incorporate exercise into your life without burning out or injuring yourself. Stay tuned !

  1. Yoga:

Yoga is a great way to improve flexibility and strength. For one, it’s relatively low-impact, which means it’s unlikely to cause injury. Plus, yoga can be tailored to each individual, making it easy to find a class or routine with the perfect level of difficulty. Additionally, yoga has a number of other benefits, such as reducing stress levels and promoting flexibility. It’s no wonder then that yoga is one of the most popular physical activities for beginners. Whether you’re looking to improve your fitness or just want to relax and de-stress, yoga is a great option.

  1. Jump rope :

One of the most recommended physical activities for beginners is jumping rope. It is a fitness equipment that allows you to train without putting too much pressure on the body. Don’t underestimate the power of jumping rope, this children’s game is also able to work your heart and speed up your metabolism. Jumping rope is a low-impact activity, which means it doesn’t put too much stress on your joints. Therefore, it is an ideal option for people who have never exercised or who have joint pain. Plus, jumping rope is a weight-bearing exercise, which means it helps build strong bones. For all these reasons, jumping rope is a great option for anyone looking for an easy and effective way to start getting in shape.

  1. Dance :

If dancing isn’t the first physical activity that comes to mind for beginners, it can nonetheless be a great way to embark on a fitness process. Dancing is a low-impact activity, which means it’s easy on the joints. It is also an excellent cardiovascular exercise and can help improve heart health. Finally, dancing allows the body to move to the music, which is a good start for beginners to stay motivated and explore other techniques.

  1. aquafitness:

It’s a great activity for people of all fitness levels. It is a low-impact activity that takes advantage of the resistance of the water to help tone muscles and improve cardiovascular health. Aquafitness can be done in the pool or in open water, making it a versatile training option. One of its great advantages is that it can be as intense or as soft as you want. If you are a beginner, you can go at your own pace and gradually increase the intensity of your exercises. As your fitness improves, you can challenge yourself with more difficult exercises. Aquafitness is also a great option for people recovering from injury or with joint pain. Water helps support the body and decreases the risk of further injury.

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Rower:

Start your fitness journey with the rowing machine! Rowing or indoor rowing is a great physical activity for beginners. It is a low impact activity that works the muscles of the legs, arms and core. The rowing machine can help you burn calories and improve your cardiovascular fitness. Since it is considered gentle on the joints. You can use the rowing machine at your own pace, making it a great workout for all fitness levels.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

And if you plan a few minutes of walking in this icy environment?

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Presse Santé

A new study shows that taking a walk in a winter environment can boost your self-confidence.

An international team found that spending time in a snowy environment can improve people’s perception of their own bodies. While previous studies have shown that green areas, such as parks and forests, and blue areas, such as lakes and rivers, can improve body image. The new report is one of the first to link ‘white spaces’ with body self-image.

The researchers sent 87 women in small groups to a snowy forest. The participants had an average age of 24 years. Before and after taking a walk through a snowy area in the Silesia region of Poland. Each participant completed a self-appreciation form and answered a questionnaire that aims to determine the link between nature and self-compassion. The study found that spending a short amount of time in a snowy landscape, in this case around 40 minutes, had the power to stimulate appreciation of one’s own body.

“These features of natural environments are believed to limit negative thoughts related to appearance and divert attention from an aesthetic view of the body to a greater appreciation of its functionality. the study authors write in the International Journal of Environmental Research and Public Health.

Here’s why you should opt for winter rides:

Improve your mood naturally.

Nothing can match the power of fresh air and sunlight. Both are good for morale and help to overcome the winter blues. Not to mention, this breath of fresh air will allow you to clear your mind while reducing your stress level.

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cut calories.

Sure, we like to walk for our general well-being and fitness, but burning a few extra calories is a must. Because your body is also working to stay warm, research suggests that a walk in cold weather burns more calories. So if you’re walking to lose weight, pick up the pace and start your winter walk.

Activate your immune system.

Studies have shown that walking outside in winter can wake up your immune system and reduce inflammation. All it takes is 30 to 45 minutes of moderate aerobic activity a day to increase the number of immune system cells needed to fight off winter colds.

Get energized without caffeine.

A walk in cold weather has been shown to lead to a significant energy boost that lasts for hours after the walk. So when your eyelids start to droop in the middle of the day, ditch the beer and walk briskly.

Change your body fat percentage.

During winter, our bodies work hard to stay warm. And what helps you do that is brown fat. This study shows that prolonged exposure to colder temperatures helps convert our white fat, which causes obesity, into brown fat, which has warming and metabolism-boosting properties. This is a sports challenge we can support!

Discover a different world.

There is something about a fresh snowfall or fresh air that helps us gain a new perspective. As you go on your winter hike, watch for a change of scenery. The sound of your steps. And the creatures frolicking in their warm winter coats. You could rediscover why you love your surroundings.

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breathe better.

Winter often gives us cleaner air. The reduction of external pollutants and allergies gives us the opportunity to breathe deeply and offer our body fresh, calming and purifying breath.

fall asleep faster.

We all know that cooler temperatures help you sleep better. In addition to walking in winter, it takes less time for the body temperature to cool down. You may notice that it is a little easier to fall asleep at the end of the day. This will allow you to spend a quieter night.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

5 essential rules to clean your Gua Sha

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Presse Santé

When it comes to taking care of your Gua Sha, there are some golden rules that you should always follow. By following these tips, you can keep your Gua Sha in top condition and ensure you get the most out of this amazing tool! So what do you need to know? Read on for all the details!

Gua Sha is a traditional Chinese healing technique that involves scraping the skin with a smooth, flat tool. This practice is believed to improve circulation and promote healing. If you plan to use a Gua Sha tool, it is important to clean it properly to avoid infection. Here are the five essential rules for cleaning your Gua Sha tool:

  1. Rinse the tool with warm water after each use.

While there are many benefits to using a Gua Sha tool, it is important to properly clean it after each use. Rinsing the tool under warm water can help remove any dirt or debris that may be stuck to it. This simple step helps prevent infection and keeps the tool clean for next time.

  1. Use a mild soap or detergent if necessary.

This helps prevent the spread of bacteria and ensures that the tool remains in good condition. A mild soap or detergent can be used to clean the tool, and it is also important to sterilize it before each use.

  1. Avoid the use of aggressive or abrasive chemicals.

Gua Sha tools are an essential part of Traditional Chinese Medicine and can be very effective in treating a myriad of ailments. However, it is important to take care of your Gua Sha tool to ensure that it stays in good condition. To do this, avoid using harsh or abrasive chemicals to clean it. Harsh chemicals can damage the delicate surface of the tool, and abrasives can cause scratches that can dull its appearance.

  1. Dry the tool completely before storing it.

If you have ever used a Gua Sha tool, you know that it is important to dry it completely before storing it. Here’s why: When water remains on the tool, it can cause rust and corrosion. This not only damages the tool, but can also lead to the growth of bacteria. Also, water can make the tool brittle and break more easily. By drying your tool completely after each use, you can help extend its life and prevent potential problems.

  1. Store the tool in a clean, dry place when not in use.

The Gua Sha tool is usually made of jade or other hard, smooth stones, and can be used on the face, neck, back, and other parts of the body. This helps prevent the spread of bacteria and ensures that the tool remains effective. It is also important to store the Gua Sha tool in a safe place where it is not at risk of being damaged or lost. With proper maintenance, a Gua Sha tool can last for many years. By following these simple guidelines, you will ensure that your Gua Sha tool remains clean and safe to use.

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How to choose it well?

Gua Sha is often used to treat pain, swelling, and bruising, but it can also be used preventatively or simply to enjoy the relaxing benefits of massage. When choosing a Gua Sha tool, it is important to consider the size, shape, and material of the tool. The size should be appropriate for the area you want to treat, and the shape should be comfortable to hold and handle. The material of the tools can vary, but many people prefer soft materials like jade or rose quartz. With so many options available, choosing the right Gua Sha tool can seem daunting. However, by considering your needs and preferences, you can find a tool that will help you reap the full benefits of this age-old therapy.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

These 8 golden rules must be taken into account for a serene digestion

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Presse Santé

If you’re like most people, you want to avoid bloating and feel your best. But sometimes it’s hard to know what to eat and what to avoid. These are the golden rules of the diet, laid out by a dietitian, that will help you keep your tummy happy and avoid bloating.

  1. Eat slowly and chew your food well.

As any nutritionist will tell you, there are some benefits to chewing your food slowly and completely. When you chew your food slowly, you not only prevent bloating, but also aid in the digestion process. This is because when you chew slowly, you increase the surface area of ​​the food, which allows digestive enzymes to break it down faster and more efficiently. Also, chewing slowly allows you to savor the flavor of your food and feel more satisfied after eating.

  1. Avoid carbonated drinks.

The carbonation of carbonated drinks can cause bloating by trapping gas in the stomach. Upset stomach and bloating are among the top reasons people cut carbonated beverages out of their diets. Dietitian Dr. Nadia Ismail advises replacing soft drinks with water or herbal teas. She also suggests consuming natural probiotics, such as yogurt and sauerkraut, to aid digestion.

Dr. Nadia Ismail says cutting out carbonated drinks is one of the best things you can do for your health. “It’s not just the sugar they contain that’s bad for your health, it’s also the carbonation. When you drink a lot of soda, you’re essentially giving yourself a constant stomach ache. If you suffer from bloating, quitting soda is a good starting point. Try replacing them with healthier alternatives and see if that makes a difference.

  1. Eat more fiber-rich foods.

Foods like beans, legumes, and whole grains promote circulation in the digestive system, which can help reduce bloating.

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Fiber helps bulk up your stool and supports regularity, which can help decrease trapped gas. Also, high-fiber foods are often high in water content, which can help soften stool and prevent constipation. If you’re not used to eating a lot of fiber, start small and gradually increase your intake to avoid digestive upset.

  1. Avoid foods high in fat.

Fatty foods tend to stay in the stomach longer, which can cause bloating and indigestion. Additionally, fatty foods can also lead to weight gain, which can put extra strain on the stomach and intestines, exacerbating the problem. If you’re looking to avoid bloating, focus on light, easy-to-digest meals. Simplicity is often the best solution.

  1. Don’t eat too much at one time.

When you eat more than your stomach can comfortably hold, it stretches like a balloon and your digestive muscles have to work overtime to break down the food. This can lead to fermentation and gas production, which can cause pain, cramps, and flatulence. You may also feel lethargic and bloated. Try to eat smaller meals more frequently and take time to chew your food well. You’ll be glad you did when your stomach is comfortable and flat.

  1. Exercise regularly.

It is important to make sure you get enough exercise. Dietitian Dr. Nadia Ismail explains that “Exercise helps move gas through the intestines and also relieves stress, which can contribute to bloating. She recommends getting 30 minutes of moderate exercise each day. Additionally, she advises avoiding processed foods and drinking plenty of water. By making these simple changes, you can help prevent bloating and feel happier and healthier.

  1. Reduce stress in your life.

When we are stressed, our bodies go into “fight or flight” mode and release hormones like cortisol. This triggers changes in our digestive system, which can lead to reduced motility and increased inflammation, two factors that can cause bloating. So if you’re looking to reduce your bloat risk, it may be worth taking a closer look at your stress levels. Taking a little time each day to relax and de-stress could make all the difference in your digestive health.

  1. Tell your doctor about the medicines you are taking.

Did you know that the medications you take can also contribute to swelling? It is right ! Even some over the counter medications can make your stomach bloated. If you suffer from bloating, it would be a good idea to take a closer look at your medication list.

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Certain types of medications can cause bloating by interfering with the digestive process. For example, antibiotics kill both the good and bad bacteria in the intestine, which can lead to indigestion. Pain relievers like ibuprofen and aspirin can also irritate the digestive tract and cause bloating. If you regularly take any of these medications, ask your doctor about alternatives that don’t upset your stomach. They may be able to prescribe another medication or suggest ways to reduce side effects.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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