Fitness: A few rules for getting fitness and in shape of your body

Everyone wants to get fitness and stamina in the world. Do you agree with me? No one wants to get illness and spend the whole time on the bed. So, here I am getting focus on some rules for getting fitness and stamina. There are some rules for getting fitness. Are you ready? If yes, then read and try to follow these rules.

If you are ready to burn your fat and calories and get in shape,then ready for it.

However, many people know that burning fat is not so easy, it is challenging task. It takes a lot of will -power to give up those tasty spicy foods and other habits.


But remember, before you follow this rules, you have to keep the aim high and cut down the calories – but it is not so easy if you don’t have the right plan.

There are definitely many things to think as balanced diet, calorie count, exercise timing and some best supplements.

But , you don’t have to worry,if you are determine to get in shape of your body and strength the muscles,then follow some basic rules and see the result after few months.



1) Limit the carb

It means that the carbs which are good for strengthening the muscles and they are stimulate fat storage by promoting the levels of insulin. So, reducing the consumption of carbs will lower the level of insulin and support the fat loss goals.

Less carbs

2) Consume less calories

If you want to achieve your goals,then you have to consume fewer calories than you are used to – this will push the body to dig deeper in your fat reserves in the search for fuel. So, a good way to start is by cutting down on excess carbs and dietary fat.

If you do this, you will burn fat.

3) Choose complex

It doesn’t mean that you should avoid carbs altogether – they are still an important part of a healthy diet.

Fast digestive carbs

Just, you should simply avoid fast digestive carbs that cause insulin peaks with slow digesting carbs. Such as, whole -grain products,corn potatoes and pumpkin in the meals .

Balanced diet

Because, these foods release glucose more slowly into the blood, offering a source of energy and keeping blood sugar and insulin levels under control.

4 ) Add more fibre in diet

As you eat the less carbohydrates then add more high fibres food in the diet.

As all of us know that adequate intake of fibre will cause a slow and steady stream of glucose in the blood helping to avoid fat – storing insulin spikes.

The best quality high – fibre foods include broccoli, cabbage,bean, spinach and green leafy vegetables.

5) Increase protein intake

Increasing protein in diet will keep feeling well while we should lowering the junk foods intake. Actually, protein is very important for stimulating the metabolism and a faster metabolic rate is the first thing we will need in order to spark up greater fat loss.

High protein supports the weight loss also. When we are trying to burn a drastic amount of fat ,our focus on protein should grow even bigger.

6) Take high protein as post workout meals

It is saying by trainer that consuming 20-30 gm protein within an hour after workout will help the body lean ,in getting shape,fat burning muscles and support faster and better recovery.

More muscles and more fat being burned up as fuel due to increased metabolic rate and higher energy requirements,so that is another good reason to enhance the muscle building efforts.

For better results, pair with post workout fast digesting carbs with 30 gm of protein powder right after the finish of training or exercise.

7) use some better supplements

Good supplements acts on the vascular system, dilating blood vessels and increasing nutrients and oxygen reaching to all muscles cells. These benefits are important for athletic performance since they increase endurance and strength.

Some trainer suggests to take nitric oxide as supplements. But remember, taking nitric oxide supplements before exercise session will enhance the blood flow, support the pump , increase growth hormone levels and speed up the metabolism.

8) Do cardio exercises

All of us know that cardio exercise is most important for fat- burning activity when it is done on an empty stomach.

Fasted cardio stimulates the release of norepinephrine, which allows for optimal fat-burning.

Cardio exercises

So,it is the best way to do cardio exercises for atleast 40 minutes for burning of calories.

I think , all of you agree with me and follow these rules for getting fitness and stamina.

Dr S.K.jha


Exercise and community

A life with good health is a great blessing. Without good health one can hardly enjoy life. Health is certainly more important than any other things.

To live life healthy,we should follow 4 basic principles of health.

1) Exercise

2) Attitude

3) Rest

4) Nutrition

Early to rise and early to bed availing nature’s gift of fresh air, sunshine, exercise daily and adequate rest , having a positive attitude, having simple and nutritious diet ensures healthy body and sound mind.

Health is a large word. It embraces not the body only,but the mind and spirit as well.

People are much more interested today in taking the responsibility for their own health than they were in the past. Millions of individuals have improved their health outlook by stopping smoking, changing their diet and starting regular exercise.

Adoption of regular exercise habits has one of the significant health habits. Many more people are active now than was before.

If the people are fully realised about their health benefits than promotion of exercise must be increased.

The prevalence of inactivity is much higher than the prevalence of several other deleterious health behaviours.

If the entire population become aware of their health benefits then exercise adoption may be more important.

Their are some risk factors: sedentary lifestyle, cigarettes smoking, overweight, hypertension and Parental history of heart attacks.

But , the fact remains however that due to the strong association between exercise and health and the high prevalence of sedentary living in the population,lack of exercise is a very significant health problems.

All of us know that increased levels of physical activity are beneficial to the overall health of the community.

Habitual exercise is beneficial to health for all age groups. Habitual exercise has become of interest to the public community because it prevents or retards the development of several diseases.

Community exercise provides a broad spectrum of psychological benefits such as improved confidence, feeling of well-being , anxiety reduction,sexual satisfaction, intellectual functions and others.

Exercise has a beneficial emotional effect across gender and all ages. Exercise is associated with the reduction of stress and anxiety.

A habitual exercise is found to be healthier than a non- exerciser in every sense of word, physical, mental and even psychologically meaning that the internal hormonal and chemical environment of the body is more efficiently functional.

Exercise of almost any kind can reduce the risk of developing diseases.

Physical activity reduced blood glucose levels also.

How many of us observe the basic rules of physical and mental health, take proper foods and follow good habits.

It is not doubt that at any age the active individuals have greater physical capacities than their inactive people. For example, the active 60 years old person may be as physically fit as the inactive 30 years old.

So, the active and physically fit people is much better able to meet the physical demand of life.

Your mental health, emotional health and spiritual health are all just as important as your physical health.

Remember, exercise makes you happier.

It reduces stress.

It increased productivity during the day.

Helps you get fit.

Improve memory

Strengthen bones and muscles

It reduces insulin resistance

It makes you feel great

Boost immune system.

Community exercise

So, I hope all of you agree with me.Do exercise regularly with your friends, family members or join the classes.

You can do in the park also and make friends there.

Dr S. K.jha

The Myths: Exercise and Aging

Old man running

There are a lot of myths regarding age and exercise. Many people as in young age play outdoor games and indoor games often and without feeling tired much. They enjoy themselves in activities. But as we become old ,we are not able to perform these outdoor games and indoor games as well as exercise as before they can do in young age group.

So, here I am discussing about the exercise and old age group, which is good for them.

As all of us know that fitness is very important now a days that anything in the world. At every age,it makes a huge difference in how we feel and more helps us to know these health problems related to Aging ( like Blood pressure, Arthritis, cholesterol levels, strength of bones and muscles.) that would help us for choosing the best exercises for older people.

If you are active and no any health problems issues,then you will be active as before no matter how old you are.

Myths about aging often keep people fear from exercise and other physical activities.

As matter of fact, difficulty with walking and stair-climbing are top complaints by older people. This is why doing exercise regularly is vital to living your life falls and staying in your own home.

Getting fit not only makes look younger,it also makes feel better,which can improve the appearance of look,skin and muscles tone.

The biggest challenge for most people is finding the right kind of exercise to help relieve their bone pain and immobility of the body.


1) I am too old to start exercising

It is truth that not moving is much riskier and can get some health problems. So, all of us know that activeness is very important in life. Inactive people are more likely to develop health problems such as high blood pressure,high cholesterol levels, arthritis and other health related problems.

If you don’t do the exercise for a long time and want to begin,then slowly do with a low impact exercise like warm up, walking, swimming etc.

Even a 20 minutes walk is a good exercise for starting.

If there is an activity that you enjoyed doing in young age ( like tennis, badminton, basketball) look for a way to get back to do it.

2) I will injure myself

Before doing exercise,old people think that they might be injured during workout because of not having enough strength and stamina. When the old people get started, should do slowly step by step to that they will be safe and not get injure.

So,judge yourself before beginning on exercise.

Remember, the more physically fit,less likely to get injured. People can safely begin to exercise in old age. However,any amount of exercise is beneficial from formal exercise to exercise snacks.Impouring balance by doing yoga , meditation may also help to avoid injury in life. So,do that exercise which will suit to the body and strength.

3) I don’t move like I used to

Exercise means does not lifting of heavy weight as you did in 20-30 years old. The older people can move at own pace and still benefits.

Researchers say that who walked just 30-40 minutes a day have lower risk of mobility after 2 years than those who didn’t.

So, instead of looking back at what the older people used to do, ready for doing exercise mentally and physically ahead.

As the old people think that they don’t have enough energy to exercise.

4) Seniors don’t have anyone to exercise with

They didn’t need someone to walk with them. If seniors are determined that they want get fit and shape their body,they don’t need anyone. They can do alone. If not ,then find some people who enjoy the same activities as they do.

Once, they will involve in active lifestyle,they may be surprised to see that there are already people around them who can do exercise with and who are working to get fit.

5) Elderly people could easily get injured while exercising

The elderly people think that they might get injured while doing exercise because they have not enough stamina and tone muscles for doing exercise.


But remember, exercise can help older people feel better and enjoy life more,even those who think they are too old or too out of shape. Exercise such as walking, swimming lifting of light weight helps build muscles that is usually lost with with age and puts stress on bones which helps keep them strong and healthy.

Researchers show that adults who walk a minimum 30-40 minutes daily,five days a week have an almost nine- year biological advantage.

6)I can’t afford the equipments

There is need of expensive equipments for doing exercise and keep fit.

Get a good sports shoes with good support and go for a walk or jogging. You can spend an hour in the garden and do plantation or keep care of your garden by gardening in home.


You can also use some light exercise like Push ups or planks. You can also go for walking or swimming.

Some local parks may have good for Yoga and walking. You can also join some fitness classes near by you.

7) My muscles and heart are not strong enough

Many old people think that there heart and muscles are not so strong for doing exercise regularly. But, it is not true if you do the exercise regularly,it helps strengthen the muscles and heart rather than put it at risk.

Yes, you have to know that which exercise is good for you. If you are suffering from health problems,then have to choose the right exercise for your body.

Physical activity can be as simple as taking a brisk walk.It is enough to help the blood circulation and cholesterol levels and it can boost the mood. Usually, poor strength will show as difficulty with going up and down the stairs, trouble getting up from a low chair or being unable to get up and down from the floor without help.

So, it is essential for old people to do some physical exercise as walking, jogging or gardening as well as light weight exercise.

If you exercise daily, your muscles and bones become strong and healthy.

It is matter of fact that difficulty with walking and stair-climbing are top complaints by older adults. This is why doing exercise regularly is vital to living your life fully and staying in fit.

Remember: progress is impossible without change and those who can’t change their minds can not change anything.

8) It is not safe for me to do exercise due to current health conditions

It is not true.Many health conditions can be improved by proper nutrition and exercise, including high blood pressure,heart disease, diabetes, arthritis and Parkinson’s disease. The key is finding the right kind of exercise to get the benefits.

Exercise has benefits at any age group. Staying active will allow us to continue

being independent and the lifestyle we enjoy.

1) exercising improves brain functioning.

2) working out sharpen the memory.

3) Running or walking burn calories.

4) Exercise prevents signs of aging.

5) Adults sick less often.

I hope that all of you have found this information helpful. Exercise is truly the key to staying actives. Once you realise this and priorities exercise in the life, you will never look back.

Dr S.K.jha

Injuries during workout:How to prevent from injuries

Many of us use to go to Gym or doing workout at home for keeping their body in shape and healthy. They want to get in shape and enhance their stamina for fitness in work in daily life. Many people make a small Gym at home also.

But do you know that during workout,some are getting injury due to wrong workout and getting stretch of body and muscles or lifting of heavy weight in missteps also.

It happens so quickly! One minute you are busy in workout or in running and the next minute you are gripping your muscles in pain either in ankle, knees or elbows in pain. It is not uncommon for stretch or strain to happen when lifting heavy weights and taking a missteps too.

Common workout injuries are:

1) Muscles pull and strain

2) Tendonitis

3) Knee injury

4) Sprained ankle

5) Wrist sprain or dislocation

6) Shoulder injury

Most Gym injuries are caused by people trying to lift more weight than their body can not ready for more weight or can’t handle it,so practice proper under the guidance of good trainer and warm up before doing workout or running and jumping.

Generally, some injuries may require a period of complete rest or avoidance of the inciting activity.

1) Sprain

This is common when you get fall or get hit ,then it can tears the ligaments that connects the bones. It might be swollen, bruised or hard to move or use.

It can be treated with applying ice,rest, wrap bandages for support and taking some anti-inflammatory medicines.

2) Stay on track for running

No matter whether you are beginners or have trained for years,you have to take precautions during running on track.

Running is the best exercise that you can do for keeping fit and your heart , muscles and bones get stronger.

But remember, you should not run in fast in beginning as your body will not ready for running fast quickly otherwise you might be get injure. So, the bones, muscles and ligaments can be swollen and injured.

So ,do slowly and get ready for running fast day by day.

3) Strain

It can occurs when you lifting too heavy weights suddenly and get pain in lower back, arms or legs. A strain pulls and tears the muscles or tissues that attach it to the bones.

Treatment is applying ice, rest and medicine for pain.

4) Stress fracture

It might be happens during running, playing basketball or football game. When you do something over and over ,then there will be a tiny cracks in the bone or get fracture which can depends on the activities of your body as feet for players, elbows for tennis ball game legs for runners.

5) Tendonitis

It can happens when repeating the movement enough and it could weaken or inflammed tendons in different parts of the body as tennis elbow, jumper’s knee etc.

Treatment is rest, sometimes physical therapy and medications for pain and swelling.

6) Broken bone

It can happens when somebody fall or hit on the ground during playing or slipped from upstairs can cause a fracture or cracks of bones.

The doctor will try to get the bone straight again and might be keep it in plaster or crape bandages so that it can heal. Some cases surgery might be necessary if it is serious.

7) Dislocation

A sudden blow or jerk can seperate the bones at the joint partially or entirely. Sometimes,it damages tendons, ligaments or nerves.

The doctor may puse the bones back into place. After that,rest,ice and physical therapy can help for healing. Some medicines can be helpful for reliving pain and swelling.

8) Knee injuries

It can happens during repeated motions like running, playing football and other outdoor games. Damage to bone, the cartilage or ligaments that cover it may be torn and get serious.

Treatment depends on the injury.


It is the better idea whether you start a new activity, give time to your body to get used to it . Light warm up , little exercise for loosen up muscles, ligaments and tendons that make them harder to injure.

Stretch your body before lifting of heavy weight or running.

Light, loose- fitting clothes is best in warm that you can move freely and do exercise without any problems.

Remember sometimes it takes a lot of pain to figure out what you are made of.

Setback is a set up for a come back.

Now, you understand that why warm up , little exercise and prevention is necessary for your body. Be ready and prepare for shape of your body.

Dr S.K.jha

Lower Back pain : Yoga for stretching back pain

Lower back pain is the most ailment nowadays. Most people experience it in their lifetime.

Researchers show that lower back pain is the most common cause of absence from work and it is the most common disability.

Lower back pain is the result of an injury or arthritis,disc injuries and structural problems.

This is why it is important to strengthen the back muscles and doing some exercises or yoga can help prevent lower back pain.

Researchers say that 82% of the population will experience lower back pain at some time in their lives.

Lifestyle factors often play a large part in back pain. Sitting for a long period of time and a weak core can lead to pain.

However, the following stretches can help to reduce the pain and strengthen the muscles in back.

Try this types of stretches in morning day daily for relief of lower back pain.

Cat-cow pose

1) The cat- cow pose– it is a good stretch which targets the shoulders, chest and neck whilst waking up the spine.

a) start on all fours in the tabletop position.Ensure your hands are directly under your shoulders and your knees are directly under your hips.

b) Inhale and arch your back towards the sky and hold. The exhale and curl your spine the opposite way, tilting your head towards the sky.

Continue this movement for 3-5 times.

2) Child’s pose- This is a traditional Yoga pose which is great for releasing tight glutes and hamstrings .It will also help to relieve tension along the neck, shoulder and spine.

a) stretch with your hands and knees on the ground. Sink the hips back towards the heels rest the stomach on the thighs.

b) stretch the hands out in front of you,so that you feel a stretch along your latissimus dorsi( lats) .

Child’s pose

c) Focus on breathing deeply and relaxing any areas of tightness or tension. Hold this pose for 30 seconds – 1 minutes.

3) Bird dog position – this Yoga pose is good for stretching the back muscles.

a) start in the tabletop position and raise the right leg and left arm away from each other.

b) keeping the hips and shoulders parallel to the ground, lengthen through the spine whilst gazing at the floor.

c) Hold this position for a few seconds,lower to the floor and repeat on the opposite side.

4) Pigeon pose- it is a good yoga for back pain reliever.

a) begin in the tabletop position and bring right knee forward towards the right wrist.Move the right ankle so that it sits in front of left hip without feeling any discomfort in the right knee.

b) slide the left leg back away from the body,now walk the hands forward and lower the upper body towards the floor.Rest the forearms and forehead on the ground.

c) once again whilst breathing deeply, concentrate on releasing any tension in the right glutes. Stay for 5 breaths or longer and then return to the starting position and repeat on the opposite side.

5) Seated spinal twist- the spinal twist works on the back, hips and glutes. It increases the mobility in spine whilst stretching the neck.

a)start by sitting with legs out in front of you. Bend the right knee and place the right foot to the outside of the left thigh.Now start to twist to the right.

b) place the hand behind for the support and then with the left arm hug the knee. Hold this pose for up to a minute and repeat on the other side.

6) Knee to chest stretch – This stretches relax the hips, thighs and glutes while promoting overall relaxation.

a) start by lying on the back with both legs out straight. Next, draw the right knee in towards the chest and hold above the shinbone. Lengthen the spine to avoid lifting of the hips.

b) Breathe deeply to relax any tension and hold for 1-3 minutes.Repeat on the opposite side.

So, this types of Yoga help in reliving the back pain.

Dr S.K.jha

Back Pain : what is the cause , symptoms and treatment?

Many people these days getting back pain in their life. Researchers show that 80% of the population are getting experience of back pain at some time in their lives.

Lifestyle factors often play an important cause of back pain. Sitting for a long period of time can lead to pain.

Common reasons of back pain are muscles strain, disc damage and some health problems such as ankylosing spondylitis, scoliosis and osteoporosis.

Back pain can be result from injury, accident, lifting of heavy weight luggages and some medical conditions.

It can affect people of any age group. As people getting older,the developing of back pain increases due to some factors as long- lasting sitting position, occupation and degeneration of disc damage. The bone becomes weak.

As all us know that the human back consists of a complex structure of muscles, ligaments, tendons,discs and bones that work together to support the body and help in movements.

Problems of any of these components can lead to back pain.


Back pain commonly due to strain, injury or health conditions such as tuberculosis of spine, osteoporosis etc.

It can also occurs due to a muscles spasm,strains or ligaments, tendons rupture, damage discs , injuries, fractures or falls on the floor.

Other causes

Some medical conditions can lead to back pain:

1) cancer of the spine

2) osteoporosis

3) infection of the spine

4) slip disc disorder

5) other infections are:

a) pelvic inflammatory disease

b) kidney or bladder infection may also lead to back pain

6) shingles – an infection that can affect the nerve may lead to back pain.


Back pain may present as muscle aches, morning stiffness, pain affected by bad postures, feeling of burning or stabbing sensations and sometimes all the way down to the buttocks and legs.

1) inflammation or swelling on the back

2) pain down to the legs

3) pain that reaches below the knees

4) persistent back pain when lying on the bed or resting doesn’t help

5) injury, trauma or feature to the back

6) urinary incontinence

7) fecal incontinence

8) numbness

9) increase the pain when lifting, bending or twisting

10) affect a specific spot in the back or spread all over the back


The diagnosis of back pain is essential to get proper medical history, symptoms and carry out a physical examination.

An X-ray, MRI or CT scan can give information about the state of back pain.

Blood test is also necessary if there is a suspicion of infection.


Treatment of back pain depends on the type and causes of pain.

It can include hot or cold pack,pain relieving medications, exercise,yoga, physical therapy, complementary and alternative therapies and even surgery.

1) Generally,pain relief medications – NSAIDs such as Ibuprofen can relieve some discomfort.

2) Applying a hot or cold pack to the painful area may also reduce pain.

3) Resting from strenuous activity can help,but moving around will ease stiffness, alleviate pain and prevent muscles from weakening.

4) Medical treatment or physical therapy or both.

A physical therapy may introduce some flexibility and strength exercises for the back and abdominal muscles.

5) Technique for improving posture may also help.

a) traction- pulleys and weights are used to stretch the back. It can also reduce the pain ,but only when traction is needed.

b) cortisone injection – it helps reduce inflammation around the nerve roots.

6) Surgery- surgery for back pain is in critical condition of spine and nerve roots.

If the individual has a herniated disk, surgery may be an option, especially if there is persistent pain and nerve compression which can lead to muscle weakness.


Prevention is the steps to lower the risk of back pain consists of some preventable factors.

1) exercise

2) diet

3) posture

4) avoid lifting of heavy weights

5) bed

So, these are the problems of back pain which can make the life uncomfortable.


Exercise and fitness: why it is so important?

Nowadays,most of the people want to keep fit and shape.But, they are unaware that how to keep fit their body and being in shape.

So, here I am trying my best to explain some tips for everyone,just for a few minutes exercises help in keep fit.

All of us know that as the age going so fast , muscles are getting weak, if if want to get back in shape,the this workout may help you.

1) Jumping jack Remember, when you were young and going to school or college, you have leaned some exercises there as jumping jack,stand up with your legs spread and your hands touching overhead. Then as you jump , bring your legs back together and put your arms to your sides.

Do this type of exercise for 30-40 seconds, take a 15 second break and go ready for next exercise.

Jumping jack

2) Wall sits- in this exercise,stand tall against a wall with your head and back touching the wall.

Position your feet so that they are shoulder -width apart and a few inches away from the wall. Rest your arms at your sides.

Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position.

Return to the standing position by straightening your knees and standing tall again.

3) Push ups – The Push ups build both upper body and core strength.

First ,get into a plank position on the floor,feet together with toes tucked under hands planted flat below your shoulder.

Drop down on all fours and place your hands on the floor so they are straight and slightly beyond shoulder -width.Lower your body until your chest nearly touches the floor and then push yourself back up as quickly as you can.

Repeat it for 30 seconds.

4) Ab crunches – This exercise is the best way to burn belly fat and strengthen the abdominal muscles.

First lie on your back , with your knees bent and feet on the floor. Tighten your core .Press your lower back into the floor and reach towards top of knees.

Return to starting position,but remember your core should be tight and repeat it for 40 seconds.

5) Squat- this exercise helps you build up your quads, arms and calves. It also gives strengthening the whole core and enhancing the strength.

First of all your feet should be shoulder -width apart or slightly wider.

Extend your hands out in front of you and sit back and down, keeping your head facing forward.Make sure that your back does not round.Keep lowering yourself until your thighs are parallel to the floor. Press back through your heels.

Repeat it for 30 seconds.

6) Tricep Dip on bench or chair- in this exercise, first of all,sit on a chair with your hands either next to your hips or slightly under the hips.

Lift up onto your hands and bring your hips forward.

Bend your elbows and lower your hips down, keeping shoulder down and hips close to the chair. Now push back up but don’t lock your elbows and repeat it.

Do it for 30 seconds.

7) Plank- The plank is the most important exercise. It helps to give strength of core muscles, ribbed abs and strong shoulder.

Just get into push ups position on the floor,bend your elbows 90 degree and prop yourself on the elbows, forearms and forefeet forming a straight line from head to feet, then hold it for as long as you can without moving your waist.

Repeat it for 40 seconds.

8) Lunges – it is one of the most important exercise. There are a variation of lunges exercise.

Stand with your feet together.straight forward on your right foot, dropping your pelvis down towards the floor. Lowering yourself until both front and back knees are best as close to a 90 degree angle as possible. Then push back with the front leg and return to your starting position. Switch legs.

Repeat this exercise for 30-40 seconds.

9) Side plank – it is an important exercise for strengthening the oblique abdominal muscles.

Lie on your left side,legs extended and stacked from hip to feet. The elbow of your left arm is directly under your shoulder. Ensure your head is directly in line with your spine. Your right arm can be aligned along the right side of your body.

The goal should be hold for 60 seconds.

Change side and repeat.

10) Push up and rotation – start in a standard push- up position. Begin a push up ,but as you come back up , shift your weight onto your left side.

Rotate your upper body and extended your right arm straight up toward the ceiling. Return to your starting position,then repeat with right side.

Repeat for 40 seconds.

11) Jumping jack – it is the exercise you can do it earlier in school or college.

Stand with your feet together and hands at your sides. Now , simultaneously swing your arms above your head and jump just high enough to spread your feet wide without pausing quickly reverse the movement and repeat.

12) High knees – This exercise is a combination of the run in place with exaggerated knee left.

Stand straight with your feet shoulder -width apart. Face upward and open your chest.

Bring your knees up to waist level and then slowly land on the balls of your feet. Repeat it for 40 seconds until the set is complete.

This is a good exercise for warm up the body that increases aerobic fitness. Prepare your body for more complex movements. Performing High knees bring your heart rate up , increase the metabolism and helps you burn more calories throughout the day.

Now ,if you do these exercises daily,you will start seeing improvement in your body and shape.

Dr S.k.jha

How to keep fit your body after 50 ? Do you ready for it?

If fitness and Health words come in the mind ,then a lot of things come and talking about the fitness, exercise and strength training after 50 or 60 .But, every one knows that as we get older,we don’t get the same stamina, strength and energy. So, keep in mind that we have to keep fit our body and no any serious health problems after 50.

There is a lot of researches to know the importance of exercise during middle age and we all of us know that there is not any magic that we can get the same stamina, strength and energy as the body of 20-24 years old.

Being stronger and physically fit is essential to maintaining a good life.

If you cross the age of 50 or 60 and then you are committed to getting fit and shape of the body then you have to keep in mind that you have to make the time table for exercise and daily routine as well as balanced diet items.

The benefits of weight training exercises along with aerobic and cardiovascular exercise are important for those who are over 50 or 60 or more.

Everyone knows that regular exercises help to slow the onset of life- threatening illness that may begin in middle age as hypertension, diabetes, stroke, atherosclerosis, arthritis and certain types of cancer.


You know that your body is no longer fit that of a teenager or young adults because with the passing years the physical changes come.

Some are losing stamina, and energy due to illness,life’s stress, while others are result of the aging process.

Strength and fitness training are believed to slow the progression of Alzheimer’s disease, dementia as well as slow down the CNS system.


Working out and staying in shape will add mor life to your years.

Strength training and weight lifting exercise not only improve muscles strength and increase stamina and energy but also makes daily activities easier to do and slow the decline of muscles strength related to the disease.

So, there are some exercises which help in keep body fit and in shape.

1) Plank- the plank is one of the most important exercise.

It is a one more static exercise that will help you build a core of muscles strength,ribbed abs and strong shoulder.

Just get into push ups position on the floor,bend your elbows at 90 degree and prop yourself on the elbows, forearms and forefeet forming a straight line from head to feet ,then hold it for as long as you can without moving your waist.

2) Push ups

The Push ups is the ultimate bodyweight exercise that utilizes every muscles in your body,thereby helping you firm your whole body.

Push ups

Get into a plank position, placing your hands directly under the shoulders and push your whole body ups maintaining a straight line with the legs,back and waist. Lower your body down on the same way and repeat.

3) Squats

The exercise will help you build up your quads,arms and calves, while also strengthening your whole core and enhancing greater overall your burning fat.

For the squat exercise, your feet should be shoulder -width apart or slightly wider.

Extend your hands out in front of you and sit back and down, keeping your head facing forward. Make sure that your back does not round.

Keep lowering your self until your thighs are parallel to the floor. Press back through your heels.

4) Bird dog exercise

From a plank position,prop yourself on your knees and hands and simultaneously stretch one leg and the opposite arm , maintaining both perfectly straight.

Hold for a moment, the lower them down and repeat with the other leg and arm. This exercise increases core strength in both abs and lower back.

5) Lying hip raises

This lying hip raise is the perfect body weight exercise for building powerful glutes.while also strengthening your abs,back and thighs.

Lie on your back on the floor with bent knees and flat feet. Extend your arms out to your sides at a 45 degree angle.Squees your glutes and lift your hips toward the ceiling, making sure to tilt your pelvis. Lift them up as high as possible, squeezing your glutes.

Slowly yourself down and repeat.

Now, if you do these five exercises every day you will start seeing improvement in your waistline size and overall body composition in less than one month.

So,it is time to listen and make a daily habits of exercise to regain muscle mass after 50 or 60.


Fitness and Health

Now a days people are busy, have a sedentary job and have not enough time for his health and exercise daily for fitness.But,if people can do exercise daily for fitness and make a habit,feel better and help prevent or control many diseases and likely even live longer.

So, many people want to get fit and shape of body. So,it is important to do some exercise at home daily or in Gym ,but remember exercise depends on age,body immunity, resistance power and stamina. It is better to do exercise in guidance of an expert trainer.

Walking is a good exercise for all ages

Benefits of exercise

It can make feel better,help with weight loss .It is good for muscles and bone strength. It can reduce risk of chronic disease and help brain memory.

Yoga, meditation, walking, light weight exercise, heavy weight exercise and people either do it in Gym or at home also. So,make a habit for fitness and enjoy life..

There are six factors for fitness and Health :

1) Nutrition

2) Medical checkup

3) Avoiding of smoking, alcohol and drugs

4) Stress and management

5) Rest

6) Exercise

1) Nutrition – Good health is a direct result of eating right food in the right quantity. The right food should proportionate amounts of the nutrients as proteins, carbohydrates,fats, vitamins and minerals.

Eat good,feel good

Protein is required for building and maintaining health tissues and is found in meat, eggs,milk and pulses. carbohydrates and sugar give energy and are found in rice,bread, potatoes and certain vegetables.Fat is found in butter,ghee, cheese and vegetable oil.

Minerals include such as calcium, phosphorus,iron, magnesium and iodine are essential for building of bones,teeth,nerve cell, hemoglobin and metabolism etc. They are found in vegetables,milk, cheese,fish,nuts ,liver and fruits etc.

Vitamins are available in natural foods.Lack of vitamins cause dry skin, itching eyes,loss of appetite and anemia.

2) Medical checkup- Everyone including children and adults should have medical checkup regularly. In old age,a medical checkup may be necessary for every six months to one year. A simple rule to follow is everyone should have annual medical checkup which will detect any unsuspected illness and do necessary investigation for finding correct diagnosis and treatment.

During annual checkup, doctor may be able to locate such disorders such as cysts, tumors etc by feeling the various parts of the body with his instruments.

The blood pressure should be checked and tests conducted on urine, blood samples to enable the doctor to prescribe the specialised treatment and advise on such matters as diet, medicine and rest.

3) Avoidance of alcohol, smoking and drugs – smoking cigarettes and smoke have certain several chemical compounds such as nicotine, carbon monoxide and other irritants which act on mouth,air passages and lungs are directly absorbed by blood stream and affects all the organs of the body. The most serious risk in smoking is lung cancer and smoking can also lead to heart diseases and bronchitis.

The only way to give up smoking is willpower.

Alcohol is also dangerous for health. It is directly absorbed into the blood stream as soon as it is consumed and the blood carries it to the liver,heart, lungs and brain muscles etc. Alcohol slow down the efficiency of these organs and results in disordination of the muscles and disordination of the nervous system and the brain. It also causes liver disorder and ulceration of the mouth.

Drugs – They are used for medical purposes in the form of capsule, tablets, syrup or injection. Excessive use of any drugs beyond the prescribed doses is harmful and is called drug addiction.

Drug addiction is uncomfortable compulsion to take drugs as opium,heroin, morphine, cocaine etc and the result of taking drugs overdose can result in death. Drugs taking and addiction should be avoided.

4) Stress management – Stress is an extra pressure which is harmful for body and health. These stress meet certain demands and these demands could be physical, emotional and so on. The body reacts to all these demands in which the heart ,blood vessels,lungs, nervous system, muscular system are activated. This results in rapid heart beat, increased blood supply,rapid breathing etc.therapy giving the body extra energy and power to meet those demands.

Unpleasant emotions like anger, depression, frustration and failure cause distress to the body which results in over- stimulation of endocrine system, release of adrenaline, increase in heart beat, muscular spasm of the digestive system, increase in blood pressure , fatigue,bodyache, irritability,insomnia, and sexual difficulties etc.

Excessive stress is caused by demands made by working people such as rushing to the office, payments, meeting,extra work pressure etc. The physiological reactions to psychological disturbances are increased blood pressure,heart attack etc… So avoid all these ailments have to be cheerful,proper managements having realistic and achieving goal with faith on oneself.

5) Rest- The body requires rest which may take two forms

a) Relaxation

b) Sleep

A) Relaxation – Relaxation can be achieved by yoga, listening music, walking, painting, photography and whatever you like to do.

B) Sleep- sleep is the purest form of rest in which person’s body and nervous system become almost inactive.Sleep is essential for mental and physical health, the amount of sleep varies according to age and individual needs.

Lack of sleep or insomnia could result in irritability, confusion, fatigue and disordination.

Relax- you are enough, you do enough.Breathe extra deep ,let go and just live right now in the moment.

6) Exercise – There are several form of exercise and the most famous are isometric, Isotonic,Isokinetic ,yoga and aerobic exercises.

The physical fitness of the body comprises four basic factors i.e. strength, stamina,speed and flexibility.

So, these are the factors for getting healthy life and enjoying the life.

Dr S.K. jha

Arm exercise: no need of Gym and any equipments

Gym and other equipments seem to be very necessary for arm exercise and built muscles.But remember, when you do not have weights , you will be using mostly your body weight to lift and work for arm muscles.This is really a good workout for strength the muscles. If you just want to do some simple arm exercise to stay in shape than look no further.

There are some arm exercises, which can anybody can do anywhere –

1) Arm plank with arm raises – Let’s start with a simple one,For this exercise, the person will begin in a regular plank.Then, while they hold this position,they will raise one arm up in front of them and set it back down.

They can also raise it to the side if this feels more comfortable.

Alternate raising each arm about 20-25 times, this will not only feel more strength but also will be giving the abs a workout which they are holding the plank position.

2) Tricep dips- start in a reverse tabletop position.This is when you are on all focus, facing upward like you are about to do a crab walk.

Then, bend at elbows and lower yourself,so your body is about to touch the ground. Do this tricep dips about 30 – 35 times.

3) Push up to bear squat – Regular push ups are classic arm exercise that anyone can add to any workout.For this exercise,you can take the push ups to another level you add the bear squat.

For this, begin in a plank position and do a Push up. When the person who do this,come back up,bend at the knees and bring the hips back towards the feet for the bear squat.

Strengthens the legs and come back to the plank position. Do this about 20-25 times.This will help work your abs,arms and glutes. Really,it is a great workout to strengthen the multiple areas

4) Spider crawl to push ups – This is another exercise for strengthens the muscles by having a spider crawl added in exercise. Start by standing up straight with your arms overhead. Bring the arms down like going to touch the toes and begin crawling with hands on the ground forward. When you finally crawl in a plank position, finish with a push ups. When come back from the Push up,start to crawl back towards the feet. Stand up and reach the hands back overhead and repeat.

Do this about 20-25 times.

5) Shoulder push ups – Normally, the push ups work the bicep and tricep muscles. This exercise can help work the shoulder muscles that normally would need weights for but with a push ups.simply start in a plank position and instead of bending at the elbows,focus on shoulders and begin to raise and lower them

This is a slight motion that does not make a big dip like a push ups. Do this and 2030 minutes.

6) Side plank- start with propping yourself up one arm and stacking your legs to keep the balance in the side plank position.while hold this position,raise the other arm upto the sky and then bring back down.

Repeat this exercise about 30 times each side. Filling this in arms, shoulder muscles and core.

7) Shoulder touches – This is a simple exercise.It starts in a plane position while holding this, the person will alternate raising his hands to touch the opposite shoulder.

Do this for about 35 Seconds.

8) Wide- Lung to twist- it should be start in a runners or Wide- Lung. To get in this position,come to a plank and then bring one leg up next to the arm. Next, take the arm that is on the same side as the leg that is forward and stretch it up to the sky. When the person bring the arm back down,place the leg back next to the other so the person will be back in a plank position.Repeat the same steps to the other side.

Do this about 20-30 times total. Then,you will get this in your shoulders,abs and thighs.

9) Circle Push up – This is also a good exercise.Begin in a plank position,then instead of going straight down for a push up,lower to one side beginning in a clock wise motion and come all the way down in a slow circle.when the person complete the circle,he should be back up in a plank position and then he can alternate to another side in a counter clock – wise motion.

Circle exercise

Do this about 20-25 times.This really work the bicep, shoulder, muscles and abs

10) Superman arm pulses- Any exercise the person can do while laying down is a good one. This exercise starts off with laying on the stomach with the arms and legs extended. Lift both the arms and legs so they are hovering over the ground. This requires to engage the core and hold this position throughout the exercise.While holding this, Start to pulse the legs up and down at a fast pace for about 30 second.

This is a great workout to finish with because the person will feel it in multiple areas like the shoulder,glutes and abs.

So, this exercises gives the strengthens the arms muscles and feel good.

Arm exercise

Dr. S.K.jha