Body

Now that we are in the new year, it is time to get fit. You have lost a lot of weight during the winter months, and now you want to tone up your body. Therefore, we will help you with some basic exercises to tone up your body. If you follow our advice, you will be able to make your body more toned and healthier than ever before.

No matter how much you work out or what kind of diet you follow, if you don’t have a strong foundation, you won’t be able to stand up straight and hold yourself up. This is why it is important to have a full-body toning workout to strengthen your core muscles.

You don’t need any fancy equipment to perform these easy toning exercises for beginners. All you need is your body weight and a bit of floor space.

Here are a few simple exercises to tone the body:

1. Walk every day and everywhere.

The first exercise that you can do every day is walking. Walking is one of the best ways to get fit because it keeps your blood flowing and helps you lose some weight. You should walk for at least 30 minutes each day and make sure that you walk everywhere, even if it is only from your house to the store or from your car to your office building.

Tuck your knees up high as you walk, and make sure you get your arms moving too! Your body will be more toned if you do this while taking a brisk walk every day!

2. Use stairs whenever possible.

For a total body workout, do various basic exercises using the stairs in your home, workplace, and favorite shopping mall. This is a high-intensity workout that you can do anywhere. It is one of the best exercises to tone up your body.

1. Stairs are an excellent way to strengthen your core muscles and other muscle groups in your legs and hips. When climbing the stairs, make sure that you keep your abdominals tight and your body in alignment. Repeatedly doing this exercise can help improve your posture and reduce lower back pain.

2. Run up the steps and descend backward by placing both hands on the railing for support. You can also run up the steps like a regular stair climbing exercise but then turn around at the top of the flight of stairs and run back down them backward, increasing the intensity of the exercise further.

3. To tone your buttocks and leg muscles, do step-ups on every step with alternating legs or do single leg step-ups on each step. By placing one foot on each step, raise yourself up onto it, then place that same foot on the floor and bring yourself back down again with control until both feet are on the ground again.

3. Stretch often

Stretching is one of the easiest ways to burn calories and tone your body. Stretching can be done anywhere and anytime. But before you start stretching, it is essential to warm up. Warm up for 5 minutes before you begin your stretching exercises. This will help loosen you up and allow you to stretch more effectively. To get started with these exercises, sit in a chair with both feet firmly on the floor, or lie on the floor with legs out straight and arms resting at your sides.

4. Run 

Running is an excellent exercise for weight loss and conditioning. Get your heart pumping and burn calories by running a few miles each day. It’s an excellent way to get your heart rate up, improve endurance and strengthen your muscles.

Many people are unaware of the benefits of running. Running is an excellent aerobic exercise that can help you lose weight and tone your body. Running should be done regularly to help improve your health and fitness levels.

Running for beginners can be very difficult initially, and it is important to start slowly and build up gradually. A good tip for beginners is to run for at least twenty minutes a day, three times a week. This will gradually increase your stamina and endurance, enabling you to increase the length of time you can run for each session.

5. Push-ups

Push-ups are the best way to tone up your chest, abdomen, and arms. You can do this exercise almost anywhere without any equipment, and all you need is a little space. To get started, lay on your stomach with your fingers spread out in front of you, arms straight beneath your shoulders.

Lift yourself by pushing with your palms until your elbows lock in place at the top of the movement, and then return to the starting position by lowering yourself until your arms are almost fully extended but not quite touching the floor. Repeat this exercise as many times as necessary to complete a set of repetitions before taking a short break before moving on to the next exercise.

6. Lunges

This exercise is easy and effective. Lunges work out your legs and butt.

Before doing any exercise, warm up by stretching and then get into position. The lunge is done by standing straight with your feet together. Then shift your weight forward on one leg, while bending the knee of the other leg and stepping so that the heel of your foot is flat on the floor.

To come back to a standing position, push off with the heel and step back up with both feet. Repeat this process as many times as possible within one minute for each leg.

7. Planks

Plank exercises to tone your abs and strengthen your back while also improving posture. This exercise strengthens your core muscles, helping you stand up straight, thereby improving your posture. Your whole backside will tighten up and improve posture.

8. Squats

Squats are one of the best ways to shape up your legs. Stand with your feet slightly wider than shoulder-width apart and toes pointing forward. Lower yourself by bending your knees to parallel your thighs to the ground. Push yourself back up using your legs until they are straight again. Work up to doing two sets of ten reps every day.

9. Burpees

The burpee is a full-body exercise that requires working your chest, back, arms, and core. Focusing on your core means engaging your abdominal muscles. This will help strengthen your lower spine and make you feel more balanced when doing other exercises such as squats or lunges.

The burpee works all the major muscle groups in the body: the legs, glutes, back, shoulders, and arms. It also engages the core muscles in your abdomen and back.

10. Sit-ups

The sit-up is one of the most basic exercises, but it significantly impacts your body. It tones your core, strengthens your muscles, and burns fat fast. The sit-up or curl-up is also known as an active exercise for the abdominal muscles. The primary mechanism involves curling up at the waist by bending in the hip flexor area, i.e., top of thighs.

Try to do each of these exercises three times a week for at least two weeks to start seeing results. Create a body toning workout plan. You can perform them as a circuit which means you go from one exercise to the next without resting. Try it! It’s fun, and you will notice progress right away.

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“To fall in love with yourself is the first secret of happiness.”

Often we search for happiness in people, in things around us, but we forget that everything starts from within. Self-love can be the origin of everything positive within you.

Here are a few pointers on reinforcing happiness with self-love

1. Prioritize

You may be busy with a lot of things to do. Prioritize your task and break them into steps to avoid unnecessary energy exhaustion. Energy should be spent wisely on the tasks in order or priority as random thoughts can drain your energy. Do the most important tasks first, following the rest.

2. Face your fears 

You may fear rejection, having a bad day at work, handling complicated projects. Face your fears as being fearful all the time is not worth it. Take time to prepare before taking up a project; improving your skills will enable you to handle rejections positively. 

3. Spend time in nature 

Nature heals and is therapeutic. Spending time in nature relaxes, rejuvenates, and revives you. Enjoy the scenic beauty accompanying the place, as this will inspire you. The natural air has healing properties and a soothing effect. These are ways of building your self-worth. 

4. Adopt a healthy lifestyle 

Practicing healthy eating habits will provide you with an energy boost. The mind and body are interconnected; eating healthy promotes gut health that favors a healthy mind.

5. Release your pent up emotions 

You experience different emotions, as being positive all the time is not possible. The emotional release creates a space for better thoughts. Nobody’s life is perfect and can be joyful all the time. Experiencing the joy during the brighter days and pain during the tough times helps you understand that life is a mixture of both. Enjoy the sunshine during sunny times, and experiencing gloom during your troubling times allows you to lead a balanced life. 

6. Learn everyday

 Learn something new every day, as these create neural pathways in your brain, enabling you to maximize your potential. Your brain has a neuroplasticity feature, and you can transform your negative habits into positive ones through practice.

7. Have faith in your abilities 

When you are facing challenges, you may feel the need to give up. Self-belief can provide you with a fair understanding of your abilities. Faith enables you to face people who put you down and not lose your calm. Trust in your abilities can make you focus on your personal growth, further providing you with the definition of loving yourself. 

8. Sleep optimally  

 Taking rest is equally important as work. Sleep enables you to relax and be peaceful. Sleep prevents you from being restless, exhaustion restoring your energies. 

9. Replay positive emotions 

When you feel that life is challenging, think about your happy moments, your past accomplishments, and how far you have come facing the challenges that life has thrown at you. These thoughts fortify you to be strong and brave at adversities and prevent you from getting depressed. 

10.Be a self-pleaser 

You know yourself better than anyone else. Don’t be a people pleaser. Please yourself by trying out new activities such as trekking, running, and something adventurous, such activities enhance your confidence. 

11. Practice self-control 

Practicing self-control paves a way to accomplish things. Whether it is weight loss or achieving something big professionally, spiritually, professionally, imbibing values of discipline, focus, patience, and other factors take you to great heights you never thought were possible. 

12. Surround yourself with the right people 

 Build a group with like-minded individuals who challenge you to do better every day.  Learning to walk away from places that threaten your peace is the best way to detox yourself. You cannot force anybody to respect you but can refuse disrespect. The right people will push you to be a better version of yourself. 

13. Enjoy your life moments. 

Experience joy in each moment as life is short to live with regrets. If it is out of your hand, it deserves freedom from your mind too. Enjoy the quality time you spend with your loved ones and friends as moments in life do not come back. Time well-spent is the time valued. Celebrate birthdays, achievements and learn from your failures as failures are stepping stones to success. As there are nights and days, success and failures are a part of life. Having a balanced view of success and failures can unveil the real you. 

14. Value yourself and others.

Create value for yourself by doing something constructive during the day. You can become valuable by adding value to people’s live, contributing to the world. 

15. Embrace yourself 

You must learn to accept yourself while making mistakes are a part of life, do not repeat them, learn from them, do not be harsh on yourself when you make a mistake, seek forgiveness and believe in yourself to change. Don’t imitate others, as being an original is better than being a copy. 

16. Accept constructive criticism

If you receive constructive criticism, accept it as a part of your self-growth process, enabling you to reach your goals. You get clarity on what you need to improve to achieve your goals. Criticisms can be dreadful, but when it is done for your improvement, it opens new opportunities. 

17. Accept change 

 Change in life can cause distress sometimes. Change can be problems you face or rejection at work. Change is beautiful when it increases your self-worth, as new opportunities and possibilities will open up for you. 

18. Do things that you enjoy. 

Having a hobby of painting and drawing, and cooking can keep your stress at bay. These are self-care rituals and ways to build your self-worth.

19. Do not compare

 Comparison is the thief of joy. You may feel the need to compare according to the societal norms of people defining you. Comparison can drain your energy and prevent you from thinking appropriately, hindering your self-growth. Improving yourself every day is the first step towards progress, further leading to enhanced self-esteem. 

Helping those in need may make them believe in the goodness of people. Do not hesitate to motivate your friends, appreciate them, and take care of them. These gestures can have a lasting impact on them. When you love yourself, you know your worth. Check the joyscore app for tips on self-confidence to elevate your energies and perform well.

“Fitness is my life. Happiness is my prize”

Fitness is you being physically fit and healthy. A small number of workouts every day can have an immense effect on your happiness. It is known that people who exercise regularly tend to be more cheerful than those who never exercise. Exercise improves your general mood, supports the immune system, and improves the quality of your sleep.

Here are a few ways exercise can make you a fit and happier person.

• Daily exercise acts as a remedy for stress and anxiety. A good amount of aerobic exercise acts as an antidepressant. Even a 10-minute walk can be effective in reducing stress. Exercise helps you to pump more blood and oxygen through your body, relieving tense muscles. Thus your body relaxes, and your mind follows.

Moreover, exercise allows you to have some quiet time. It helps you to come out of negative thoughts that feed depression.

• Regular exercise increases Endorphins. These act as natural pain killers and reduce discomfort and enhance pleasure. Dopamine, a pleasurable habit-forming hormone, is also released by physical activity. It helps to motivate you to take action and work towards things that make you feel good.

• Exercise acts as an energy booster. It strengthens your mental resilience and neutralizes the release of stress hormones. It improves your immunity by circulating white blood cells faster throughout your system and helps in fighting diseases. 

• Get better sleep by regular exercise. It helps you to regulate your sleep patterns. Keep in mind that too many workouts in the evening may energize you too much before bedtime. Instead, try Yoga or gentle stretching to improve the quality of sleep.

• Exercise boosts memory and mental capacity. Studies show that exercise increases memory capabilities. So, start a great workout and remember those happy events and memories.

• Exercise helps to boost your confidence. When you workout, you are doing something challenging along with others. This gives you a sense of accomplishment.

• More exercises lead to having a better mood. According to research, just 20 mins of exercise makes your mood better for at least 12 hours. Source. You will feel more energetic throughout the day, have sharper memories, sleep better at night, and feel relaxed. You will be positive about yourself and your life.
• Exercise can also help you to build resilience. It helps you to cope with the challenges in your life in a healthy way rather than resorting to alcohol and drugs.

• Enjoy the outdoors – It is always nice to go out for a walk outdoors. Outdoor fitness makes you feel more revitalized and energetic. Group walks and group workouts de-stress you more than strolls alone. Working out and being around with friends/partners generally make you a happier person.

Regular exercise remodels your brain by prompting new brain cells and changes the brain chemicals that contribute to positive emotions. Exercise improves health. The feeling of being healthier might make you feel happier.

Be Fit. Inspire others. Share Happiness

Download the Joyscore app for more information on leading a healthy life.

The holidays are such a fun time: family get-togethers, vacations, treats, drinks, laughter, and constant excuses to skip the gym. It’s the time of year when you can’t avoid the seasonal candy and unhealthy snacks. But it hits you once you’re back to reality. The jeans don’t fit; the dress feels tight. So what would you do? Go on a juice fast? Are you going to live on a watermelon or a cabbage soup diet? The dilemma with these fad diets is that while you may lose a little weight, you’ll go round the bend because they are so restrictive. Plus, they lack the nutrients you need to remain healthy. But most notably, such diets foster an unhealthy relationship with food. 

What you need to do to lose those holiday kilos is to keep your eating habits in check. Post-festivities, you may require a holiday reset. And, the good news is that to get back in shape, you don’t have to indulge in a crash diet or hours upon hours of exercise. Your body is rebounding and knows how to repair itself. Here’s a simple detox plan to rid your body of that holiday bloat and bring back your curves without much sacrifice. 

Hydration

The first and the foremost step of the Holiday Detox is to eliminate the water retention and beat the bloat. Remaining hydrated is one of the essential things you can do to help your body detox from accumulated processed carbs and drinks. But you don’t have to chug water to get the benefits. Water supports digestion and elimination, and this can be in the form of juicy fruits and vegetables, soups, broths, and decaffeinated herbal teas.

Eat home-cooked meals

One most effortless way to get your life back on track is to eat home-cooked meals. Plus, you can control the quantity you eat. Aim to have two to three cooked vegetables, one small bowl of yogurt at each meal. All those boxed meals and cup-a-noodles are a complete no-no. This way, you will be able to relieve bloat, rebalance blood sugar, regulate digestion, and recharge your metabolism.

Chart out a Workout Plan and Stick to It

All right, so this one is a little preemptive, but you’ve got to set yourself up to be successful. Don’t wait for the New Year. Plan your workouts ahead of time and make a conscious effort to stick to them.

Break up with sugar

There’s no soft-pedaling here. You have to go cold turkey. After all, nothing helps you swift faster than an immediate break-up. Say no to anything sweet or processed. The list is long and includes biscuits, cakes, chocolate, and soft drinks. Indulge your sweet tooth with an occasional date or fig or fresh, juicy fruit like pears, oranges, and melon. And if you simply must, add some sugar substitutes to sweeten things up.

Yoga

Yoga is one of the quickest ways to get your energy system back into balance, plus it boosts your mood. Try to incorporate 20 to 30 minutes in the morning to get back on your exercise track. You’ll feel at home in your body in no time!

Reboot your system

To reboot your body after a festive feast, you don’t have to go to extremes. You can conquer the Battle of the bulge at the boundaries. Sweeping dietary overhauls are impractical. Instead, small, concrete changes that you can easily incorporate into your daily routine will lead to success. Take care of your system with the intention of mindfulness, nourishment, and self-love. 

Holiday Season Detox

Learn more about mindful practices at JoyScore that will help you detox your mind and body and help you develop healthier behaviors for sustainable living. Download the Joyscore app now.

Your immune system is a natural defense against disease-causing viruses that may be present in areas like the workplace, shopping malls, and even airplanes. However, this defense often fails: a virus may successfully invade you and make you sick due to your immune system being weak. So the question is: can improvement in your immune system prevent you from falling ill quite as often? The answer is yes. Research indicates that drinking tea will boost your immune system due to the tea’s polyphenols and theanine.

For thousands of years and for the right reason, people all over the world have been drinking tea. Numerous studies have shown that different teas can improve the immune system, fight against inflammation, and even prevent heart disease and cancer. Although some brews have more health benefits than others, there is plenty of proof that drinking tea can have a lasting effect on your well-being.

Tea polyphenols for enhanced immunity

Modern medicine acknowledges that tea’s therapeutic benefits are plentiful. A substance in tea called L-theanine increases the germination of disease-fighting cells. Experts recommend drinking 4 – 5 cups daily of handpicked, unblended, and garden-fresh tea packed at the source of either black, oolong, or green tea per day to help boost immunity.

Here are some of the most potential benefits hidden in the world’s most popular teas.

• Herbal teas, also called tisanes, are very similar to white teas, but in addition to tea leaves, they contain a combination of herbs, spices, fruits, or other plants. There is no caffeine in herbal teas, which is why they’re known for their soothing powers. There are various kinds of herbal teas, all with distinctive advantages. Some of the herbal teas most consumed include:
• Chamomile tea reduces menstrual pain and muscle spasms, improves sleep & relaxation, and reduces stress.
• Rooibos – enhances blood pressure and circulation, boosts good cholesterol while reducing bad cholesterol, makes hair and skin firm and healthy, and provides relief from allergies.
• Peppermint: Contains menthol that can soothe an upset stomach and serve as a treatment for constipation, irritable bowel syndrome, and motion sickness. This tea variety also offers relief from tension, headaches, and migraines.
• Ginger – Helps to cure morning sickness, can be used to treat chronic indigestion, and helps to relieve joint pain caused by osteoarthritis.
• Hibiscus: Lowers blood pressure and fat levels, improves overall liver health, stave off cravings for unhealthy sweets, and may prevent kidney stones.

• Green tea: It’s made with steamed tea leaves and has a high EGCG concentration. Antioxidants from green tea can interfere with the growth of cancers of the bladder, breast, lung, stomach, pancreas, and colon. It can prevent clogging of the arteries, burn fat, reduce the risk of neurological ailments such as Alzheimer’s and Parkinson’s. It can reduce the risk of a stroke and improve cholesterol levels.

•  Black tea: Black tea, made with fermented tea leaves, has the highest caffeine content and forms the base for flavored teas such as chai and some instant teas. Black tea can protect the lungs against damage caused by cigarette smoke exposure. It could decrease the risk of stroke, as well.

•  White tea: One study showed that white tea has the most potent anticancer properties than more processed teas.

So, put on the kettle and enjoy the benefits of tea. Integrate healthy beverages in your diet on a more regular basis to benefit from these health-promoting properties. It’s not only about the foods; it’s about what you drink, as well, that can contribute to your health.

At JoyScore learn more about mindful activities that will ensure keeping illness at bay and help you develop healthy habits for sustainable living. Download the JoyScore app now. 

 I got my facts corrected a little late when my father was diagnosed with diabetes. I had assumed consuming sweets and chocolates was the reason for high “sugar” levels in the body. After doing a little research out of curiosity, I found out that diabetes occurs due to increased glucose levels in the blood cells, either caused by insufficient insulin in the body or the ineffectiveness of insulin on our blood cells. 

What is Diabetes?

Diabetes has become the most common chronic disease in the current lifestyle. In 2019, diabetes patients worldwide were estimated to be  9.3% (463 million people), and it is predicted to rise by 10.2% (578 million) in 2030. These statistics consist of three types of diabetes patients. 

Know your Diabetes

In the first type, the body produces no insulin or a very little amount. The immune system, responsible for fighting off viruses and diseases, attacks and destroys the secretion house of insulin, the pancreas. Instead of diffusing the insulin in the cells, the sugar in the bloodstream builds up. Although weight is not a reason for the first type, a combination of genetic susceptibility and environmental factors is believed to trigger the disease.  The second type, the most common form of diabetes, can be caused due to lifestyle factors or genes. When our body is inactive, as it does not get physical exercise, it starts putting on weight leading to obesity or being overweight. This causes insulin resistance, the inability of the blood cells to utilize the insulin transported from the pancreas. Extra weight around the belly develops when our body lives in a prolonged sedentary position, which has become a lifestyle in the pandemic. Also, a bad diet can be a reason. This can link to insulin resistance and heart and blood vessel diseases too. Prediabetes is the initial stage of type 2 where blood sugar is high but not as high to be turned into type 2 diabetes. The last type is Gestational diabetes. It can be activated during pregnancy as pregnancy leads to insulin resistance. Though gestational diabetes is temporary, if not taken necessary precautions, it can result in further complications.  

 ABCs of Diabetes

Tensed you might have one of these factors in your routine?

You need to know your ABCs if you have diabetes. A firm control on your ABCs can lower the risk of strokes or heart attack, since a diabetic person is more likely to counter them compared to a non diabetic person. The American Diabetes Association and the American College of Cardiology have teamed up to raise awareness  of “ ABC of diabetes”. A stands for A1C test which shows an average of your blood glucose level from the last 3 months. Your number should be below 7. It is advised to take this test at least twice a year. B stands for blood pressure. The heart works harder with higher blood pressures. Keeping the blood pressure under control in case of diabetes, can prevent the risk of heart attacks, strokes or kidney diseases. Many people aim for the blood pressure levels to be  below 140/90 or lower in some cases. C stands for cholesterol. Cholesterol is the waxy substance produced by the liver to protect nerves, make cell tissue and used to secrete certain hormones. LDL or bad cholesterol should be below 100. HDL or good cholesterol should be 40 or higher. Higher amounts of bad cholesterol can also be a striking factor for heart attacks and other cardiovascular diseases.  

How to live with Diabetes

Keeping the ABCs numbers checked and doing every possible thing to manage diabetes, the question now is will it ever fully cure. Studies suggest that type 2 can be reversible in some cases. There is no cure yet but through proper diet and regular exercise, one has a chance to reverse it. Living with diabetes needs an iron will to make lifestyle changes. While making these changes you can face a lot of stress which may affect your glucose levels. Your body responds with fight or flight mechanisms when you are experiencing stress. This increases the hormone levels in the blood and consequently elevated glucose in the bloodstream. Your body may not act on this glucose if you have diabetes, giving rise to high sugar levels. Hence,  it is important to manage stress in the day to day life. Starting your day with 15 mins meditation can set a tone for the rest of your day. You can simply sit in a chair and recite mantras like “I will have a good day” or “today is the best day of my life”. You can also focus on your breathing, naturally resisting the unwanted thoughts in your mind. Regular practice of meditation will definitely give you peace of mind and also keep you calm in times of stressful situations. The major changes with the most effective results are eating habits and exercise. Higher intake of fatty fish, leafy greens, eggs, avocados, beans, etc become a great source of nutrients, protein, vitamins, and fiber to lower complications of diabetes. A proper diet must be followed by regular exercise. Yoga is a real stress reliever which also makes you flexible and stabilizes your blood glucose level. All you need is a mat and some open space. If you already have a bike, hitting the road in the morning can make your heart rate go up, burn calories, and also lose weight. If not, a simple 30 minutes walk in the morning can put your body in motion and lower your stress. Putting a habit of using stairs instead of elevators or walking to the grocery store in case of buying a few items also can work up your heart and lungs and regulate the glucose levels. 

Conscious choices constitute a greater change. Download JoyScore app to help you manage diabetes effectively by suggesting activities that contribute to changing your lifestyle. Let’s live a mindful and healthy life together.