Average Weight Of Human Head Of 5 8 Ft Person Fitness And Lifestyle After 30 With Diet, Exercise And Working Pattern

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Fitness And Lifestyle After 30 With Diet, Exercise And Working Pattern

Let’s change our lifestyle and achieve health by changing our diet, exercise and lifestyle.

WHY?

As a practicing Pathologist in Mumbai, I have to examine samples from various patients. In the last eight years of my practice, the number of new patients with diabetes, high blood pressure, high cholesterol, obesity, etc. has clearly increased. It is even more disturbing to know that these patients are in the same age group. from 30 to 40. Generally, a person starts his career at the age of 25. During the next 10 years of his career, he was subjected to high stress, long working hours, lack of exercise and poor diet. As a result, at the age of 40, he has high blood pressure, diabetes or heart disease and is advised to change his lifestyle; so why not start this transformation in your 30s and prevent damage.

Lifestyle changes should touch on 3 main areas viz. Diet, exercise and lifestyle.

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Mealtime: No matter how busy we are, let’s be careful when we eat. The best time is — 7-8 am, breakfast at 11 am, lunch at 1-2 pm, snack at 4-5 pm and dinner at 8-9 pm .

Meal content: Each meal should include complex carbohydrates (oats, whole wheat, brown bread, brown rice) Protein (lean meat, fish, fruit, mushrooms, soy)

Fruits and vegetables.

Cooking method: Prefer boiling, frying, deep frying to prepare the food to get the least amount of oil.

Break the diet: Let’s stick to this plan for 5-6 days a

a week. But it is also important to break the diet and take it easy at the end of the week so that we can come back strong the following week.

Procedure

Early work: In the early part of the career, a person tends to work too much to achieve his goals. However, it is important to have achievable goals. After achieving the goals, one should also learn to enjoy the success.

Mid career: It’s okay to set high goals but this expansion should be slow and not tiring for everyone.

Late work: When a person climbs the ladder, he should be able to trust his colleagues and put his responsibilities on them, instead of trying to do everything. In this way, he can cut his own working hours or at least standardize his working methods.

At the end of the day, you should hit the bed early (and not watch TV) because that’s where the new day begins.

EXERCISE

If one retires early, it is not difficult at all to get up an hour earlier than usual.

Exercising should be as mandatory for everyone as brushing your teeth, shaving or showering!

Daily workout should include warm up, cardio exercises, muscle training & strength training.

Warm-up: The goal is to loosen all the joints; also rotate the neck, shoulders, wrists, hips, etc.

Cardio Exercises: One can learn various cardio exercises. jogging, jogging, walking, cycling, motorcycling, aerobics etc. These exercises can be done in a different way for more fun.

Muscle Training: Free Arms & Dumbells exercises can be used to target specific muscle groups.

Upper Body – Shoulders, Arms, Arms

Lower Body – Thighs (front, back & sides), calves.

Abdominal and back muscles

Exercise: These can help cool down and reduce stress. They can be learned from yoga (i.e. Anulom-vilom, Kapalbhati, Shavasana etc.

So let’s start changing our lifestyle in three aspects of food,

work and exercise.

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