Healthy body fat should be between 6 to 20% for men and 16-30% for women. However, those people in the fitness industry, as well as models and those who search for the perfect body, have lower numbers than these. The results are that the vascularity, as well as the muscles especially in the midriff area, are more pronounced.
Six pack abs, as well as tight butts, are something that almost everyone craves for but it is not worth it except if you are part of the fitness industry. You, however, should have a healthy range of fat and you should practice healthy habits with regards fitness and nutrition as well.
If you are too extremely geared towards this, however, you need to sacrifice a lot including the outings you go for, the social events as well as other interests too.
A perfect body requires a lot of focus, dedication and hard work. You cannot consume alcohol, have ice creams or workout only occasionally. You need to push yourself to the maximum, and sometimes this is not worth it at all. Life should be about spending time with the people you love, unwinding, relaxing and getting happiness from the little things in life.
Therefore, you need to think as to what is your goal and if it is not only realistic but also maintainable too. After all, all you will get when you have the perfect body is admiring looks and pride. However, is that worth all the stress and all the torture you put yourself through? This is something you need to evaluate for yourself. Would you rather have a healthy body and enjoy life partying and hanging out with your friends, enjoying the occasional ice cream or a few drinks or would you want to stick to sacrificing it for the perfect body.
Healthy habits are those habits which benefit you either physically, mentally or emotionally. They make you feel good and improve the overall well-being. These require you to change your mindset, but then if you practice them, you can benefit in numerous ways.
a) When you eat right as well as when you exercise regularly, you can avoid that excess weight gain. This improves your cardiovascular health as well as it boosts the immune system and it increases the energy levels. You should moderately exercise for 150 minutes in a week, and this can be done by walking, taking the stairs or even pacing rather than sitting.
b) You should eat calorie-controlled diets which will help in controlling weight. Breakfast too should not be skipped as this can raise the sugar levels in the blood and which will increase the storing of fat. There should be at least five servings of vegetables and fruits daily. These are high in nutrients. Sodas should be limited, and lean meats should be preferred over red meats.
c) When you exercise, there are endorphins which are released and that make you feel happy. It boosts your esteem, confidence as well as make you feel better about yourself. It decreases stress levels and improves cognitive functioning.
d) When you practice healthy habits, you prevent conditions like strokes, heart disease, and high blood pressure. This allows controlling, and prevention of depression, diabetes, arthritis, some kinds of cancer and it boosts the metabolic rate.
e) When you eat healthy food and exercise, you have more energy, and you get better sleep as well. This reduces risks of certain health conditions and increases your life expectancy. In fact, those who walked 30 minutes a day reduced premature dying.
Healthy habits are hard to cultivate, but they pay off.
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Yoga consists of exercises which help to increase the flexibility, strength as well as the breathing of the person and it improves the mental and physical well-being of the person too. Yoga consists of different postures, and this originated in India at least 5000 years ago.
Yoga is beneficial to people suffering from heart disease, high blood pressure, pains and aches as well as stress and depression.
Yoga is usually not strenuous enough to count towards the 150 minutes which are set out by the Government guidelines for a person to get moderate activity. However, yoga counts towards strengthening exercises, and if done at least twice a week, the muscle strengthening guidelines can be met. This along with tai chi improves the co-ordination and balance and reduces the risk of falling in older adults.
The way yoga prevents falling is that the lower body is strengthened especially the knees as well as the ankles and therefore, the chances of falling are minimal. Yoga also helps those who have arthritis as it increases the strength and flexibility. It decreases the pain as well.
People of all ages can practice yoga, and even those in their seventies can start yoga. The person doesn’t need to be fit either. However, it is better to join those classes which are more suitable for those with weak fitness levels.
Yoga increases the flexibility of the person, and they do not need to be flexible at all, to begin with. Also, there are very uncommon yoga-related injuries, and so it is perfectly safe.
Yoga is of many kinds and styles. There are the Iyengar, Ashtanga, Sivananda styles. There are other teachers who develop their styles as well. None of these necessarily are better than the other and generally, each session lasts for 30-45 minutes.