Only two type of people can remain fit.


1. Self motivated.

2. People who surround themselves with people who keep themselves fit.


Second type is the easy one. And it takes a year for first type of people to come into first type of people.

Fitnessis a lifestyle not a fad. But result oriented people can never lead to that lifestyle for whole .

It is your unconditional love for exercise, good diet and proper rest that leads to live fit and healthy forever.


Regards

F3ACADEMY.





Eating a healthy diet can do a lot to improve your mood and sense of wellbeing.

Use these tips to start making positive changes in the way you eat.



Take small steps

Making changes can be really tough – especially if you’re feeling low. It might help to start by making small changes rather than changing your whole diet suddenly.

You might not feel better right away, and there might be times where you feel frustrated. But try to keep going! Even making very small changes can make a difference in the long term.


Take care of yourself

We can often put a lot of pressure on ourselves to eat a healthy diet, but it’s also important to enjoy the food you eat and not be too hard on yourself.

Remember that other factors can help improve your mental health as well, such as:

getting physically active ,getting enough sleep , maintaining good relationships , limiting the amount of alcohol you drink.


Plan ahead

Finding the time to eat well can often be really difficult. If you have times when you’re feeling well and enjoying preparing food, try making some extra meals to store. You could make enough to last for several days, and freeze them in portions to use at times when you can’t face cooking.


Keep a food diary

Write down what you eat and make notes about how you’re feeling. Over time you might work out how particular foods:

make you feel worse, or better keep you awake or help you sleep.

Plus it can be reassuring to track improvements in your wellbeing.


Get professional support

Sometimes the best way to improve your diet is with the help of a health professional.

Dietitians can help you work on specific problems.

Nutritionists can help you explore how food and nutrition affect your health and wellbeing.




It turns out that sitting all day is more dangerous than we thought. For those of us who work a desk job, even going for an hour run or doing some other sort of exercise might not negate the effects.

While some say we sit on average six hours a day, others say this figure is closer to 10 hours. Think about it: We sit at least eight hours at our desk in front of computer screens, working in excel sheets, replying to e-mails, making calls, or sitting in meetings. Most of us eat lunch at our desks, too. Then we come home (we’re lucky if we squeeze in a gym session beforehand) to sit in front of the TV or at the kitchen table.


THE HEALTH EFFECTS SITTING DOWN FOR LONG HOURS

The list is not short when it comes to adverse health effects of sitting all day. Staying sedentary on our seats can produce both short and long-term effects on your body, making what seems to be a pretty passive activity potentially really harmful to our health.

Medical researchers have connected excessive sitting with an increased risk for chronic health conditions like heart disease, type 2 diabetes, and even cancer. In some cases, long bouts of sitting can also increase stress and anxiety levels. Some scientists have boldly said that excessive sitting is worse for you than smoking.

People often experience muscle and joint problems too. Sitting for long periods of time can make your hip flexors super tight, which causes our butt muscles to lengthen (in order to compensate weak hips). Over time, this affects our gluteal muscles, which will soon have a hard time activating. This leads to pesky soreness, muscle pain, and an increased risk of injury while exercising. Tight hip flexors also make it harder for your pelvis to rotate properly, which can cause compression and lower back pain.


HOW TO COMBAT THE SITTING DISEASE

On a grand scale, the best way to combat the dangerous effects of sitting all day is to truly rethink the way we work. It could be to our benefit in more ways than one, too;

The small changes you can make really do add up — we promise. Here are some ways to get more movement into your day to combat all the sitting we do.


Set reminders to stretch. Sometimes it’s too easy to get lost in your work and not realize you’ve been sitting for…hours. A way to make sure you’re regularly getting up and moving is to simply set reminders for yourself. You can do this easily on your phone, or download one of the handfuls of apps, like Move, Standup!, and StandApp, that do the work for you. Some allow you to set your reminder interval to any five-minute increment between five minutes and two hours, while others even suggest small exercises to do while you stretch your legs.


Change up your commute. If you drive to work every day, consider what would happen if you could walk, ride a bike, or take public transportation instead. Not only is this good for the environment, but it’s super beneficial for your body. If your work is far away, see if you can walk or bike to a public transit station. If you’re only a few miles away, squeeze in your morning exercise by using your own two feet to get to the office.


Invest in a standing desk. Standing desks are huge! You can literally negate all of the sitting by having a desk set up where you can stand instead. If applicable, see if your company is willing to invest in a desk for its employees. If not, we promise it’s worth the investment. You can also DIY your own desk by placing your computer on top of a large box and a stack of books.


Take the stairs. In every possible scenario, skip the elevator and take the stairs. This small change will certainly add up; not only will you get more steps in, but you’ll strengthen your muscles too!

While the sitting epidemic is becoming more and more serious, if we can commit to some lifestyle changes, we can keep ourselves healthy and strong. Even if you don’t totally notice how sitting all day is affecting your body, it most likely is. Focus on moving, standing, and walking whenever possible to do yourself — and your health — a huge favor.

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