How to Improve Physical Wellness?

Physical wellness means staying healthy without any health problems. Proper grip on physical health improves mental health too. We know that we have to work on physical health, but don't know how to implement. In this article, we will discuss some easy to do physical activities that will help you stay fit and healthy.

• Walking: Spare at least 10-15 minutes for walking every day in the morning, you will find a lot of difference in your overall health and fitness levels. Walking gives energy, refreshment, positiveness throughout the day and increases productivity. Walking is especially good for heart patients and for those who want to lose weight.

• Jogging: Jogging means running at a slow pace. When you jog, your stamina increases and it improves your blood circulation. Heart's health is maintained, muscles of legs also become healthy.

• Household activities: Many of us are very lazy in doing household works. We appoint a maid for doing all these things. But doing household activities like washing vessels, cleaning the house, cleaning the floor, preparing food, washing clothes will help you stay healthy. All the above activities will improve muscle strength and helps you lose your belly.

• Fitness exercises: These include aerobics, some exercises done at gym like lifting, trade mill exercises, etc. Fitness exercises have to be chosen based on one's health conditions under expert's supervision. They promote overall health of an individual.

• Maintain a balanced diet: In breakfast, eat fruits, milk, cornflakes, toast, salad, etc. Better to take light dinner instead of eating heavy food, as digestion is slowed down during nighttime. There is a famous saying, “In breakfast eat like a king, in lunch like a prince and in dinner like a pauper”. You will be able to maintain a healthy lifestyle by following a balanced diet.

• Avoid unhealthy habits: Unhealthy habits like smoking and taking drugs are very harmful to the body and the mind. They are associated with negative health consequences. Drugs and smoking will decrease the lifespan of a person. Smoking increases chances of lung cancer and drug addiction will have bad effects on brain and body of a person.

With busy lifestyle, many of us are unable to take time out to concentrate on our health, and later in life due to our negligence we face many health problems, in order to avoid them we need to improve our physical wellness to say healthy and energetic.

Know about Healthy Food for Healthy Bones

Bones are vital organs that frames the body shape and size. They keep on growing with change in shape and size and more often the height and weight of our body depends on the condition of our bones. Bones consists of bone marrow filled with minerals like calcium, sodium, phosphorus which are primarily responsible for the production and functioning of blood cells, fat storage etc.

As we become older, our bones become thinner and lose density. Hence, we need to build strong bones by taking more nutritious food that contains calcium, vitamin D and proteins. Calcium is the vital part that makes bones to stay healthy and strong whereas vitamin D improves calcium absorption and bone growth, proteins and other vitamins helps in upkeep our bones.

Here you can find the list of healthy foods, that are needed to maintain healthy and strong bones.

Milk: Milk is one of the richest sources of calcium. Studies show, every individual (kids, teenagers, adults below 50) needs 1000mg of calcium everyday and adults above 50 need 1200mg of calcium per day. For every one cup of milk you can find 300mg of calcium. Apart from this, milk has high levels of protein. It also contains vitamins D and A as well, making it a perfect strong-bone food.

Yogurt: Dairy products like yogurt, which is a great source of calcium can easily be packed in lunch or eaten at breakfast. Yogurt also has about more than 300mg of calcium, as much as milk.

Cheese: Cheese is also one of the dairy products that contain same amount of calcium and can be used in cooking. Different varieties of cheese contain different amounts of calcium. For example: Grated Parmesan cheese, has an overwhelming 1,376mg of calcium per cup.

Oatmeal: Oatmeal contains about 150mg of calcium. Its regular in-take can help you build strong bones.

Leafy vegetables: Vegetables like cabbage and broccoli contains high amount of calcium as well as protein required for healthy and flexible bones.

Thus, eating the right type of diet that contains a lot of calcium-rich foods, and undertaking physical workout are two vital things to keep your bones strong and healthy.