A computer is a machine that is able to receive, store, and process data. The first computers were developed in the 1800s and have been used for many things since then. Computers are also known as “computers” or “PCs.” Computers are everywhere in our everyday lives. It is impossible to imagine a world without them. They have become an integral part of our society and there is no doubt that they will continue to evolve and change with the times. The main thing about computers is that they are machines that can be programmed to carry out a set of instructions or commands, which makes them very useful for us humans. Computers can do things like adding numbers together, playing games, or even reading books aloud! That’s not all though – computers are also very good at doing things like calculating difficult sums and storing information for long periods of time. Digitalization Innovation
Industry 4.0 spurs globalization Hands holding a tablet in front of an industrial robot. The growth of digitization has had a great impact on the global business landscape. Sandvik talked to Industry 4.0 expert Philipp Ramin to find out what’s in store for the future. Gadgets are the new trendsetters. This section is about hi-tech gadgets that have been taking over the market for some time now. Gadgets are not just about the latest phone or a laptop anymore. They come in many shapes and sizes and serve a variety of purposes such as fitness trackers, smart watches, drones, VR headsets, etc. The introduction talks about how gadgets have become more than just an object to consume content on but also a means to improve one’s life. In this section we will be looking at some of these gadgets which are changing the way we live our lives and how they are becoming more relevant to our lives with each passing day.
Heart disease is a leading cause of death in the United States. It is also a major cause of disability and long-term illness.
Heart attacks are more common in men than women, with nearly twice as many men dying from heart disease than women each year. Heart disease is the leading cause of death for both genders, but it causes more deaths in men than in women.
While there are many risk factors for heart disease, some risk factors can be controlled or eliminated by making lifestyle changes – such as weight management, stress relief, and regular physical activity. The heart-related disease especially heart attacks are very fatal to life. When a man at a young age, usually these fatal diseases not comes to him, but when he became older, he has to think about many problems and begins to think critically and some decisions very tough that impact your health especially heart attacks.
For healthy living, a healthy heart is a must.
Take the Cup of green tea in place of tea and coffee
Tea and coffee contain caffeine which is harmful to heart patients, tea contains 3.5% of caffeine, and coffee contains 1.1%. Green tea gives strength and control blood pressure and also improves the cholesterol level. Several heart diseases reduce from green tea.
This drink reduced the risk of cardiovascular disease.
Green tea has a powerful antioxidant which is called epigallocatechin gallate, which can play a major role in the prevention of atherosclerosis, due to this aggregation of extra materials commonly called plaque, that slow the flow of blood from the arteries.
Add Vegetables and Fruits in Every Meal
Fresh vegetables and fruits are very essential for a healthy life contains fibers and nutrients which help in lowering the cholesterol level and improve the blood pressure. The best fruits for the heart patient especially dry fruits almonds, pistachio, walnuts, and fresh strawberries, blackberries balance the cholesterol level and person feel very comfortable with dry fruits.
The best vegetables for the heart patients are tomato, carrots, broccoli, onions, and fresh vegetable salad should eat at lunch.
For a healthy lifestyle, daily exercise is very important. Heart patients should walk daily to maintain their health, 75 minutes per week workout is best for a healthy life, and also it improves the cardiovascular activity which automatically fasts the activity of the heart.
The research revealed that most heart patients died from tension and emotional anger.
But this problem can be solved now doing a workout every day. The workout helps to release the extra calories and improve the vessel function.
Gentle yoga is best for the maintenance of the body, for surviving a healthy life you have to maintain your meal schedule with exercise. Walk 40 feet after dinner.
Get Enough & Good Sleep
Lack of sleep can high the insulin opposition, due to this development of diabetes and heart disease occur. If the amount of CRP increases in the body it highly affects the heart and creates more risk of cardiovascular disease.
The short sleep results to increases the sugar level and blood pressure level.
The Natural Institute of Health suggested for the adults should sleep for 7 to 8 hours for healthy living. Sleep plays a major role in physical health and gives strength to the mind to work perfectly, also helps in rebuilding blood vessels.
Chemistry plays a big part in our daily life. We start and end our day with Chemistry. We can’t live without Chemistry. One can find Chemistry in our day to day life that foods we eat are digesting by “Digestion” air we breathe by “Respiration” Cleaning.
Citric Acid in Our Foods
Citric acid used in foods and gave sour-tasting nature. We are specially used for preserving foods and medicines. Lemon juice, Vinegar, contains citric acid. It acts as an antioxidant; it protects the body from damaging free radicals.
Why Onions Make Us Cry
When we cut or chop onions, it releases some compound that triggers tears glands from eyes. Onions contain a particular enzyme called synthase. This enzyme reacts with the sulfur and forms a new chemical compound, which is called syn-Propanethial S-oxide.
If you keep these top essentials in your kitchen when you can cook every day, you feel easy and comfortable using these utensils. These basic utensils should be in your kitchen if you become a good chef, with the time being we can upgrade and evolve these utensils.
Roasting Pan Cutting Board Chef’s Knife Mixer Large and Small spoons Blender Baking Dish
The roasting pan is a special pan for roasting meat in the oven with or without different vegetables and other ingredients. A roasting pan is basically made from aluminum steel with the removable rusk and non-stick surface in the base with high sides and coated with enamelware. Roasting pan also used for baking purposes and can hold vegetables and other ingredients when meat put on the rusk juices absorbs by these vegetables during the cooking.
Different types of tasting pan are available in the market, some roasting pans made with aluminum foil and that pans are less expensive and become wasted after one time use, some categories made with stainless steel, some are made from cast iron which is basically used for the making brown color meat before roasting in the oven.
The kitchen cutting board is mainly made from wood but now, cutting boards available in marble, plastic, rubber, and glass forms and also comes in different width and sizes. Cutting board used in the kitchen for cutting vegetables and fruits and other than the kitchen cutting boards used for the cutting of raw materials like leather and plastics.
The wooden cutting board has an advantage over the other versions of cutting boards because of the cuts on the wooden cutting board self-healing and phenomenon not found in other types of cutting boards.
Cutting board saved your hands from the cut, especially on the thumb area. So, it is necessary for the kitchen.
The Chef’s knife used for the multi-purposes in the kitchen, no cutting process takes place without a knife, used in the food preparation. Chef’s knife is the most important piece in the kitchen,
Chef’s knife generally made with a blade of 20cm in length and 3.5cm in width. Mostly knife made with carbon steel, stainless steel, laminated, ceramic blades.
The knife is used for cutting foods like vegetables, fruits, for the purpose of mincing, for slicing, chopping, and especially disjointing the large pieces of meat.
An electrical mixer is a device in the kitchen which is mainly used for making dough and beater. It is basically an electric machine with the driven mechanism which rotates the set of beaters in the vessel which containing food that has to prepare.
The kitchen mixer used when you want to make a plain homogenous mixture of liquids or semi-liquid materials.
Some of the mixers are hand mixers that usually used for beating eggs and other kinds are electric mixers having 10 times more speed than a hand mixer. Both kinds of Mixes are made from high-quality plastic and the beating areas made from good quality of steel.
So, as a good, have to keep it in your kitchen which will very helpful for making food.
Large and Small spoon
There is a huge kind of spoons that use fora different purposes. Spoon used for the transfer of edibles from the vessel to your mouth. Both large and small spoon has more varieties. Spoon’s name and its identity change with the food eating style.
The coffee spoon is smaller than the teaspoons and uses in coffee cups.
Dessert spoon larger than tablespoons and uses in eating dessert or cereals.
Bouillon spoons are rounded bowled that is just smaller than the soup spoons
The ladle is a larger spoon type which is deep and uses to convey the soup and foods
The stirrer is a spoon has a large stem and uses to stir the drinks or liquid-like something
The tablespoon is large in size and in the UK used for serving and in the USA used for eating.
Rice spoon uses to serving rice that is somewhat flat in shape and available in different sizes.
A blender is a famous appliance in the kitchen and laboratory used for the emulsifying, dissolving completely food products. It consists of a container having the steel blade that powered with the motor that fixed at the base of the blender. It comes in different versions like plastic, stainless steel, glass blender, people buy these according to their interest.
For grinding semi-solid materials, for the chopping f fruit and vegetables, provide milkshake making property and, helps in solid substances into liquids.
So, for all these properties every kitchen should have this appliance to make easy your job.
The baking dish is a special dish used for baking purposes. It made up of aluminum and very best for the baking because the aluminum bake the cake or any other food equally and heat distribute evenly.
Baking dish has an adjustable clip on the side of the dish, another quality off aluminum baking dish never get a dent or wrap. If you want to bake a cake at your home you have must take this baking dish.
It is for your general health. You must learn about the healthy meals and snacks that can helps you to not only weight loss also keep you active and prefect.
By switching from a bowl of cold, dried cereal to one of hot whole-grain cereal and fruit, you’d take in approximately 100 fewer calories each day. That one simple change to your daily diet could help you drop about 10 pounds in one year. Plus, hot cereal has more “staying power.” It tends to fill you up better – and longer – than dried cereal. If desired, add a little nonfat milk or soymilk and a packet of sugar substitute (a good choice is Splenda).
Veggie-Salsa Tortilla: 1 steamed 6-inch corn tortilla with fresh or grilled vegetables (such as onions, green bell peppers, and tomatoes) and no-added-salt salsa.
Warm the tortilla between slightly moistened paper towels in the microwave for about 1 minute, then top with veggies and salsa; fold 1 Navel Orange or 2 Tangerines
2 Cups Mixed Greens with 1 Cup of Other Veggies, Chopped, Dressed with Aged Balsamic Vinegar For your salads, break out of the lettuce-and-tomato box. All kinds of veggies – and fruit – can go into your salad. Try diced sweet potatoes, yellow squash, red bell peppers, cucumbers, red cabbage, red onions, and more.
And always keep in mind that no oil, even so-called “good” ones, should be considered a weight-loss food. Coating your salad with oil can tally up as many calories as a scoop of premium ice cream.
Hearty Italian-Style White Bean Soup: Make your own. It’s easy! From one 14-ounce can of no-salt-added cannelini beans, spoon out 2 tablespoons of beans. Puree the rest. In a medium nonstick pot, sauté 5 cloves of chopped garlic until translucent. Add 2 cups low-sodium chicken broth and 1 head of escarole, chopped, or a package of frozen chopped spinach. Simmer for about 15 minutes. Add pureed beans, red pepper flakes and black pepper, to taste, and cook 1 minute longer. Garnish with the beans you spooned out plus, if you desire, a little chopped red bell pepper. Refrigerate or freeze what you don’t eat for easy soup prep for a future lunch or dinner.
Mid-Afternoon Snack (enjoy only if hungry)
6 Ounces of Nonfat Plain or No-Sugar-Added Yogurt with Your Choice of Berries Swirled Throughout Especially popular among our guests at the Pritikin Longevity Center are Greek-style yogurts such as Oikos and Fage. So rich and creamy tasting! If you need a little sweetness to cut the tart flavor, simply add diced banana, or stir in 1 packet of Splenda
Salad: A gigantic Farmer’s Market-style salad with a variety of fresh seasonal produce and fresh herbs, such as fresh baby arugula and radicchio, and red wine vinegar sassed up with a little horseradish. Enjoy visiting your local Farmer’s Market every week and asking the vendors, “What’s new and tasty this week? What would make great ingredients for my salad?”
Salmon with Sweet Chili Sauce (3½ to 4 ounces)
Get the Recipe When dining out and ordering fish, request that your fish not be salted or basted in calorie-dense ingredients like olive oil and butter. Healthier cooking options include steaming, broiling, or grilling.
Baked Potato with 2 Tablespoons Fat-Free Sour Cream and a Sprinkling of Chives or Scallions Contrary to popular belief, potatoes are a great food for helping you lose weight. It’s what we put on top of our potatoes – butter, cheese, and bacon bits – that turn them into waistline-busting foods.
Dessert (only if hungry) Mixed Berries
Breakfast Egg White Omelet Lose weight and still enjoy healthy options like egg-white omelets. Egg white omelet stuffed with 1 cup of assorted grilled vegetables, such as onions, bell peppers, mushrooms, and broccoli, and a dollop of nonfat ricotta cheese.
Hash Browns In a nonstick skillet misted with a little cooking oil spray, stir fry until brown diced baked potatoes with sliced onions, sliced green bell pepper, freshly ground black pepper, and paprika.
Bowl of Blueberries, Fresh or Frozen (No Sugar Added) Tea or Hot Cocoa, if desired Yes! Cocoa can be part of a healthy meal plan for weight loss! For cocoa: Mix nonfat milk or soymilk, 1 tablespoon cocoa powder, and 1 packet of sugar substitute, such as Splenda (if desired).
Mid-Morning Snack (enjoy only if hungry) Big Handful of Grapes Like vegetables, fruits are fabulous weight-loss foods because they’re “big” foods, that is, foods that are bulked up by lots of fiber and water. With “big” foods, you’ll be eating a lot of food (which will satisfy your hunger) but not a lot of calories.
Here’s a great example: For the same number of calories that are in a handful of peanuts (about two ounces), you can eat 2½ pounds of strawberries (about five of those green boxes that strawberries come in.) Eating “big” foods like strawberries, salads, and other fruits and vegetables can prevent hunger from taking over and taking you places you don’t want to go
Salad: Big salad of baby greens with Pritikin-Style Thousand Island Dressing, which has less than one-quarter the calories and sodium of regular Thousand Island Dressing. What a gift for your heart and waistline! To make dressing, combine thoroughly the following: ¾ cup plain fat-free Greek yogurt, ½ cup fat-free sour cream, ¾ cup unsweetened, low-sodium ketchup (good brand is Westbrae), ½ teaspoon oregano, and ½ teaspoon granulated garlic.
Lose weight while still enjoying favorites like this healthy turkey sandwich.
Turkey Sandwich: Sandwich of fresh roasted turkey breast (3½ to 4 ounces) with 2 slices of low-sodium, whole-grain bread with assorted veggies, like baby greens and sliced tomatoes. Smear the bread with 1 tablespoon of low-sodium stone-ground mustard.
Did you know that bread and rolls are the No. 1 source of salt in the American diet, accounting for more than twice as much sodium as salty junk food like potato chips? That’s why it’s so important to look for low-sodium varieties of bread (a good brand is Food for Life).
Mid-Afternoon Snack (enjoy only if hungry)
Pear: Popcorn – air-popped or fat-free microwave Did you know that it takes 2 quarts of air-popped popcorn to equal the calories in just 20 potato chips? Be sure to eat a piece of fruit with the popcorn to help improve its satiety value!
Healthy Veggie Burgers for Weight Loss
Dinner: Veggie Burger on a Whole-Wheat Bun with Roasted Red Bell Peppers Keep stocked in your refrigerator or freezer a box of veggie burgers (look for low-sodium varieties). Veggie burgers are a much better choice for your waistline and heart than ground meat. Veggie patties have only about half the calories of regular red meat patties, and zero heart-hurting saturated fat. Plus, they’re so easy to cook – just one or two minutes in the microwave. While toasting your whole-wheat bun, take from your pantry a jar of roasted red bell peppers and top your veggie patty with a couple of luscious slices. Smear your bun with a little low-sodium Dijon mustard.
Steamed Fresh Vegetables: 1 or more cups (it’s hard to go overboard on fresh veggies!) of steamed fresh vegetables, such as asparagus, broccoli, and/or cauliflower, with lemon juice and sautéed garlic.
Dessert (only if hungry) Fresh Berries: 1 cup fresh strawberries, plain or drizzled with 1 tablespoon balsamic vinegar or Marsala wine
Breakfast Hot Whole-Grain Cereal with Blueberries Hot whole-grain cereal, such as oatmeal, cracked wheat, barley or polenta, made with 1 cup nonfat milk or soymilk and 1 cup fresh or frozen blueberries.
There are many great choices of whole-grain hot cereals; just make sure you buy one with no added sugar or salt.
Tea or Coffee: If desired, add a little nonfat milk or soymilk and 1 packet of sugar substitute (a good choice is Splenda).
Midmorning Snack (enjoy only if hungry) 1 Cup Diced Watermelon or Other Seasonal Fresh Fruit 1 Snack Bag of Baby Carrots
Lunch: Vegetarian Chili. Look for fat-free low-sodium varieties, or make your own.
Get the Recipe 1 Ear of Corn. Did you know that four ears of corn has the same number of calories as one medium serving of French fries? (The corn tastes better, too.)
Mid-Afternoon Snack (enjoy only if hungry)
Cottage Cheese and Fruit ½ cup 1% no-salt-added cottage cheese with ½ cup to 1 cup fresh diced fruit, or use pop-top canned fruits packed in juice or water, no sugar added.
Spinach Salad, A big salad of baby spinach and other fresh veggies, such as sliced carrots and tomatoes, topped with your favorite canned no-salt-added beans. Toss salad with about ½ teaspoon of wasabi (to taste) and 3 to 4 tablespoons of rice vinegar.
Look for no-salt-added varieties of canned beans since rinsing the beans through a colander removes only 30% of the added sodium.
Chicken with Cherry Tomatoes Get the Recipe Brown Rice
Give your brown rice a nice savory spin by adding freshly minced garlic. At the last minute, add in fresh herbs like thyme and Italian parsley and just about any vegetable you have on hand, like chopped cucumbers, celery, onions, and tomatoes.
Dessert (only if hungry) Frozen Yogurt ¾ cup frozen strawberry nonfat sugar-free yogurt topped with sliced fresh or frozen unsweetened strawberries
Breakfast: 1 Cup Fresh Fruit 1 Cup Nonfat Plain or Nonfat, No-Sugar-Added Yogurt ½ Whole-Grain Bagel, Toasted. Top with Fat-Free Cream Cheese or Nonfat Ricotta Cheese and Fresh Sliced Strawberries
Tea or Coffee: If desired, add a little nonfat milk or soymilk and 1 packet of sugar substitute (a good choice is Splenda).
Mid-Morning Snack (only if hungry): 1 to 2 Cups of Veggie-Rich, Bean-Rich Low-Sodium Soup, such as… Red Bean and Leftover Veggie Soup
While there are probably plenty of pre-made bean and veggie soup options that just need a few minutes to heat through on the stovetop, making your own soup is really easy—and a great idea for your health. Homemade soups are much lower in sodium – about 100 milligrams or less per 2-cup serving. By contrast, 2 cups of many canned soups contain a blood-pressure-busting 1,200 milligrams or more, a worrisome amount considering that health experts recommend consuming no more than 1,500 milligrams of sodium for the entire day. This is also a great way to use up all those leftover vegetables in your crisper—pretty much anything works in this soup.
Directions: Put into a soup pot 1 can of no-salt-added red beans (drained), 4 cups low-sodium vegetable juice like Knudsen’s Very Veggie Low-Sodium Juice, 2 to 3 teaspoons oregano or Italian-style seasoning, and 2 cups of any veggies you already have sitting in the refrigerator bin, such as carrots, celery, and onions. Rough-chop the vegetables into bite-size pieces and bring to a boil, simmering until vegetables are crisp-tender, about 10 to 15 minutes. If desired, top with a tablespoon of fat-free sour cream.
Lunch Tuna Sandwich Put together a sandwich of tuna (canned – preferably low-sodium, light, and packed in water) with 1 tablespoon nonfat mayo or nonfat plain yogurt, chopped celery, and onions, topped with baby spinach or peppery arugula, on 100% whole-wheat bread (low-sodium)
Carrot and Pineapple Salad Get the Recipe Mid-Afternoon Snack (only if hungry) Sweet Potato: Enjoy the rich flavor of sweet potatoes? While home on Sundays, cook up a batch. Wrap each one in foil and bake for about an hour at 425 degrees F, or until their luscious, sweet juices start to ooze out into the foil. At work the following week, just pop one in the microwave for a quick warm-up. They’re loaded with taste, so they don’t need any extra toppings. If you want a little zest, swirl in a teaspoon or two of no-salt-added Dijon mustard or a quarter cup of plain nonfat Greek yogurt.
Salad with Honey Mustard Dressing. A big salad with a variety of lettuces, plus tomatoes, cucumber, and any other veggies you have in the fridge, including varieties you’ve never thought of adding to salads but actually taste delicious, like sliced fennel.
Honey Mustard Salad Dressing
Get the Recipe Curried Quinoa and Tofu. Ah, quinoa. This healthy, rich-tasting whole grain/seed has so many nutritional riches that it puts refined grains like white rice to shame. Tofu is the perfect sidekick because it’s both waistline-friendly (per bite, tofu tends to have about one-third the calories of meat and poultry) and heart-friendly (tofu has no artery-damaging saturated fat or cholesterol).
Directions: Rinse 1 cup of quinoa in cold water. In a medium saucepan, combine quinoa with 1 tablespoon curry powder and 1 teaspoon turmeric. Add 2 cups low-sodium chicken broth and bring to a boil. Cover and simmer until the water is absorbed—about 15 minutes. Stir in 1 cup shredded carrots and 1 cup cubed firm tofu. Makes about 4 one-cup servings. Refrigerate remaining servings for an easy, healthy snack or meal later in the week.
Dessert (only if hungry) Berry Mousse Blend together until smooth and creamy your favorite fresh berries, silken tofu, Splenda (if needed), and a little vanilla extract.
Breakfast: Orange-Vanilla Oatmeal Think oatmeal is boring? You haven’t tried Chef Anthony’s Orange-Vanilla Oatmeal, always a favorite among guests at Pritikin. It’s a great meal for losing weight, and starting your day.
Get the Recipe for the Tea or Coffee If desired, add a little nonfat milk or soymilk and 1 packet of sugar substitute (a good choice is Splenda).
Mid-Morning Snack (only if hungry) Carrots and Hummus Open up a big bag of baby carrots and dip them into your freshly made no-oil-added, no-salt-added hummus. Simply whip up in your food processor a can of no-salt-added chickpeas/garbanzo beans, fresh tomatoes, lemon juice, garlic, a jalapeno pepper (if you like your hummus hot and spicy), and fresh herbs like cilantro and dill. Add a little water, if necessary, until the desired consistency is achieved.
Lunch Tomato Cream Soup Get the Recipe Butter Beans With Lemon and Scallions Butter beans are as delicious as they sound: big, meaty and filling, with a mild flavor that works well with bright, assertive flavors like lemon and scallions.
1 can no-salt-added butter beans ½ cup chopped scallions (also known as green onions) Juice from half a lemon Red chili pepper flakes, to taste 2 to 3 cups chopped fresh Romaine lettuce and/or baby arugula
In a medium mixing bowl, combine butter beans, scallions, lemon juice, and pepper flakes. Spoon over lettuce greens.
Mid-Afternoon Snack (enjoy only if hungry) 1 to 2 Cups of Fresh Fruit Take advantage of grocery store salad bars and pick up containers of pre-cut fresh fruit like melon.
Easy Tangy Salmon, Sear, skin side up, a 4-ounce cut of salmon in a hot nonstick skillet and cook until well browned on the bottom, 3 to 5 minutes. Turn and cook till slightly translucent in center, 1 to 3 minutes. Transfer salmon to serving dish. To skillet add ¼ teaspoon grated orange peel, 3 ounces orange juice, and ½ cup white wine. Boil until reduced by half, about 3 minutes. Stir in 1 teaspoon fresh thyme leaves. Spoon sauce over salmon.
Soba Noodles With Spicy Cucumbers Cooking up soba (the Japanese word for buckwheat) noodles instead of white-flour noodles is a great way to cut calories. A cup of soba has just 113 calories; a cup of white pasta, about 200. Plus, soba noodles are full of fiber, protein, and B vitamins.
Combine in large bowl: 2 large cucumbers, peeled, seeds removed, and sliced ½ tablespoon paprika Pinch cayenne pepper Pinch black peppercorns, freshly ground ½ cup fresh lemon juice Let cucumber mixture sit for a few minutes while you cook 8 ounces of soba noodles according to package directions. After cooking and draining sobas, toss in bowl with cucumber mixture and gently blend.
1 to 2 Cups Sauteed Spinach Pour a 6-ounce bag of pre-washed baby spinach in a hot wok sizzling with a small amount of water or white wine, 1 tablespoon of lemon juice, and minced garlic. Stir spinach till wilted.
Dessert (only if hungry) Fruit Smoothie Smoothie made in blender with 1 cup nonfat plain yogurt, ¾ cup crushed ice, ½ banana, and fresh or frozen berries.
Currently, due to the COVID-19 whole world pretentious, all peoples are isolated in their homes. In this situation, we have to take care of our health and fitness. We have to maintain our bodies. In order to maintain our fitness, the workout is the best course of action.
If you don’t have any equipment At home for the workout, don’t worry about it. That’s good for all the people those don’t have dumbbells, kettlebells resistance bands and other equipment’s related to workout at home, after the closure of gyms, workout studios due to new disease coronavirus, every person can exercise at home without getting any tension to take up heavy equipment’s.
These are simple steps of workout at home:
Warm up and take jumps
Before starts exercise, firstly warm up your body, it doesn’t take more time, for five to six minutes warm up your muscles and activate your heart rate up. Take jumps on your feet, keep your arms at your back and keep your feet straight. In this way, you get a slim body. Jumping destroyed extra fats from your body.
Build your arms and make strong muscles through pushups
Upper body exercises you can do anywhere. Pushups, you need to maintain a straight line from head to knee. Down your body and your face in front of the floor and rest your elbow on the floor, your knees rest on the floor and take up your body. It very ideal to avoid your belly not touches with the floor during pushups back again.
Repeat this process 10 times. If you feel comfortable you can push as you can. If you want to make strong your upper body, this is the best ever method to get strength.
Bird Dog pose
To get your body to maintain and fit your health. Bird dog pose exercise depends on your ability level. Keep your body on the floor and make sure your arms should be under the shoulder and your knees should be under the hips. Keep your neck in the straight position, extend your right leg and left arm, and keep your hips squad to the ground. Repeat this process 5 to 8 times and take a gap of 2 sec.
Work your legs and butt
Lunges are very useful for humans, but they also help to give strength to your lower body and legs. How can you get rid of fatty legs and butt? Firstly, stand with your feet together and keep straight trail your shoulder down and back. Put your arms at your back and straighten your back, slowly lift your one foot and then step forward into a deep lunge with your other leg out behind you and keep both knees bent. When you step forward hot the floor with your heel. Push off with your front leg to return to the starting position. Repeat this exercise 10 t0 15 times.
Sciatica: (What You Need To Know) 1: Sciatica is not a condition but rather a symptom of another problem involving the sciatic nerve. 2: Sciatica is the name given to pain caused by irritation of the sciatic nerve.
Introduction of Sciatic Nerve: • It is the longest and widest Nerve in the body. It runs from the lower back through the buttock and down the legs ending just below the knee.
• Experts Review: Some Expert Estimate That Up To 40 Percent Of people will experience sciatica at least once in their life.
•Symptoms of Sciatica: The main symptom is a shooting pain anywhere along the sciatic nerve from the lower back through the buttock and down the back of either leg.
1: Numbness (In the Leg along the Nerve)
2: Tingling Sensation (Pins and needles Sensation In the feet and toes)
3: Lower back pain.
4: Burning, weakness, Difficulty moving the leg and foot.
5: The Pain Is Aggravated By Sitting For a Long Period.
Causes Of Sciatica:
Sciatica is a common symptom of several diff body conditions. 1: Herniated Disc. 2: Spinal Stenosis. 3: Spinal Arthritis. 4: Spinal Trauma. 5: Spondylolisthesis. 6: Vertebral Fracture. 7: Age, Obesity, Occupation, Diabetes, Overgrowth Of bone, Prolonged Sitting.
1: Herniated Disc: (Problem with One of the Rubbery Cushion B/w Individual Bones of the Spine) 2: Spinal Stenosis: (Narrowing Of Spinal Canal) 3: Spinal Arthritis: (Inflammation, pain, stiffness and tenderness of the joint) 4: Spinal Trauma: (Forceful Impact Cause damage to spine) 5: Spondylolisthesis: (The condition where one vertebra slips out of place over the vertebra below) 6: Vertebral Fracture: (The fracturing of vertebra caused but trauma or other condition such as osteoporosis)
Piriformis Syndrome: Sometimes another health issue unrelated to spine can cause Sciatica.
1: Piriformis syndrome is one of the non spinal related sciatic causes. 2: The sciatic nerve runs beneath the piriformis muscle .If the muscle become inflamed or Irritated put pressure on sciatic nerve. 3: In a Small Percentage of Population the sciatic nerve happens to run directly through the piriformis muscle which frequently causes sciatica.
How Is Sciatica Diagnosed? If the symptoms of sciatica are mild and do not last longer than 4-8 weeks it is probably acute sciatica but if the Symptoms are greater then 4-8 weeks then it is chronic sciatica. • PHYSIOTHERPIST Will perform basic exercise (SLR) that stretch the sciatic nerve .A shooting pain down the leg while performing these exercises usually Indicate Sciatica.
Treatment of Sciatica through Physical Therapy: PHYSICAL THERAPY EXCERCISES THAT INCORPORATE: • STRENGTHING. • STRETCHING. • AEROBIC CONDITIONING. • NERVE STIMULATION. •HOT/ COLD PACK. •MASSAGE.
1: Strengthening: Areas to Be Strengthened: •The Lower back Muscles. • Abdominal Muscles. • Gluteal Muscles. • Hip Muscles.
2: Stretching: (Effective) Are Designed to Target Muscles That because Pain When They is Tight and Inflexible (Piriformis Muscle) • Hamstring Stretch. • Straight Leg Raise Stretch (SLR). • SLR With Repetitive Dorsiflexion and Planter flexion. • Knee to Chest Stretch Exercise Stretch (Stretch the Gluteal Muscles). • Piriformis Stretch.
• Mobilization: Apply The Grade 1-2 Mobilization. Medication: NSAIDS (Aspirin, Ibuprofen), Acetaminophen, Muscle Relaxant (Neubral forte) These Medication Relive Pain for Some Period of time .Not Treat the Root Cause.
Prevention: Fortunately There Is a Number Of ways to help Prevent Sciatic Never Injury or sciatica. • Preventive Measure Typically Involves Taking Care of the body by practicing health habit.
• Exercise Regularly.
Strengthening and Stretching Exercise like (Yoga)
Low Impact Aerobics Like Swimming, Walking
Exercise ball stretches can reduce stress on the abdomen and lower back
Muscles. Which Provide Proper posture and spine Alignment.
Regular Exercise Which Also Improve Strength, Flexibility and Range Of the Body.
• Avoid sitting cross-legged as they can put pressure on sciatic nerve. • Using Proper Lifting Technique and Avoid heavy objects lifting especially with straight knee And Bend Back. • Always keep your back straight and bent only knees while lifting something heavy • Maintain a healthy body weight. • Do not sit With Vault in Ur back pocket which compress the sciatic nerve. • If you carry heavy weight for long time allows your lower extremity to do work. Exercise regularly to achieve a healthy lifestyle.