Currently, the population of the world is 7.7 billion (2019), Only 1% of people manage to be successful and stand out from others. And out of that 1%, 60% of people work out at home and stay fit without hitting the gym every day. Here are some hacks that can keep you fit at home instead of spending hundreds at gym……

Bonjour (Hello in the French language),

I’m Manjeet Ahuja and Today I’ll help you, how to stay healthy at home.

Let’s run to the topic in detail, now

STAYING HEALTHY at HOME means to hit some exercise at home and staying healthy. The work out consists of YOGA, RUNNING, JOGGING, WALKING, etc. In further explanation, I’ll recommend a few exercises by which you can stay healthy just by performing all of them in a specific time period.

So now, First things first:

  • YOU SHOULD BE MOTIVATED
  • YOU SHOULD HAVE THE DESIRE TO DO SOMETHING
  • YOU SHOULD BE CONSISTENT
  • YOU WILL HAVE TO IGNORE THE EXCUSES

More significantly, the topics we will be discussing are DIET, EXERCISE, SLEEP, POSTURES, MEDITATION.

DIET

“BY CHOOSING HEALTHY OVER SKINNY, YOU ARE CHOOSING SELF-LOVE OVER SELF-JUDGEMENT.”

Diet plays a very important role in one’s life. Because of its all about intaking the good beneficial food. I highly recommend the food which is cooked at home to eat, because we won’t make our food unhygienic at home. So, please avoid eating outside food i.e. STREET FOOD, they cook the food at the unhygienic places, unhygienic raw material, unhygienic surroundings, etc. It damages your body very much, it can create cholesterol, vein blockage, heart attack, etc. types of diseases.

But, yes you can eat the food made by your mom / any dishes you want to add, no matter if you’ve overeaten the food. Thus, say “YES TO HYGIENIC FOOD, NO TO STREET FOOD”. Also one should take meal time to time daily. Because we aren’t used to stay in discipline but our body stays always in the discipline. So, it’s so necessary to take meals time to time.

EXERCISE

Another essential point, Here, I’ll give you the list of basic exercises which you can perform at home that will keep you fit 100%.

RUNNING (Recommended)
“RUN WHEN YOU CAN, WALK IF YOU HAVE TO, CRAWL IF YOU MUST; JUST NEVER GIVE UP.”

Running is the most significant that’ll surely keep you healthy. It covers almost hamstrings, quadriceps, hip flexors, gluteals and calf muscles of your legs and the core area (midsection) all get a good workout while Running. The arms and upper body receives a workout up to some extent as well. It will also clean your digestive system. Also, it helps you to lose weight easily, the reason is that it burns the calories very much.

WALKING
“NO ONE SAVES US BUT OURSELVES. NO ONE CAN AND NO ONE MAY. WE OURSELVES MUST WALK THE PATH.”

The people who can’t run, they should go for walking. Walking a mile or two gives you the benefits of running but not like the running. The effects are the same as running i.e. it covers hamstrings, quadriceps, hip flexors, gluteals and calf muscles of your legs. It also reduces the fat because it burns the calories too.

CYCLING
“LIFE IS LIKE RIDING A BICYCLE. TO KEEP YOUR BALANCE YOU MUST KEEP MOVING”

Cycling tends towards low strength and high results. It is done by the people who are trying to improve their health and their heart’s vascular health. Cycling requires little bone density. It’s also helpful for the people who have arthritis of lower body parts. It covers every part of the leg including some of the upper body parts.

Squats
“SQUAT TILL YOU PUKE.”

Squats, Yeah you heard right, Squats, The exercise which we used to do in the past 😂😂😂 when our teacher used to punish us. That’s the most essential exercise in the fitness industry because it covers many parts and joints of the leg including quadriceps, soleus, Magnus, etc. There are two categories in that weighted and w/o wights.

Situps (Recommended)
“I DON’T COUNT MY SIT-UPS; I ONLY START COUNTING WHEN IT STARTS HURTING BECAUSE THEY’RE THE ONLY ONES THAT COUNT.”

Certainly, this exercise targets directly to the abdomen. It’s the most important exercise to reduce the fat and apparently, it will reduce the fat rapidly and thought it can give you the abs i.e. 6-packs.

You can perform those exercises with your limitations but you should do at least 10mins each, every day, and its alright if you don’t perform all of them, at least you should do one.

There are also many more exercises to stay healthy but I’ll make the separate blog of it in the coming days because it not possible to state them all in here, So stay tuned.

Sleep

“AN EFFICIENT SLEEP IS SO NECESSARY THAT YOU WON’T BELIEVE”

Most interesting topic here in fitness. Probably, there are some numbers which suggest the proportion of sleep which we should have and hours, efficiency, etc… I’ll recommend my viewpoints of sleep. Listen, Sleep is goddamn so important, but you should sleep productive i.e. no matter how many hours you sleep in the night although I’d suggest sleeping lesser and with the efficiency of 90% – 100%.

Now, I know you’ll think that “Manjeet, how do I measure these all?”, Right? Well don’t worry bud, I’m going to clear all of your doubts. You don’t need to do anything just sleep for 6-7hours and just walk towards your bed without any distractions, Distractions I mean phone and computer before you sleep.

This way you’ll have the most efficient sleep, there’s deep science on sleep, If anyone wants me to make a separate blog on it, then just comment me down below.

Postures

YOUR POSTURE MAKES YOUR REPUTATION IN PUBLIC”

Our spinal cord is connected and also operates the whole body. So, due to human postures, the whole body is driven. Some people have the dumbest posture while they’re standing, It’s very awful. Hence, you guys will need to correct your posture because it affects your life expectancy ratio, Usually, cervical (neck) injuries cause quadriplegia. Injuries above the level of C-4 may require the person to breathe a ventilator.

C-5 injuries often lead to control of the shoulder and biceps, but no control of the hand or wrist. C-6 injuries generally yield control of the wrist but no function of the hand. People with C-7 and T-1 wounds may straighten their arms, but they may still have hand and finger dexterity issues. Injuries at and below the thoracic stage lead to paraplegia, not affecting the hands.

The hands are most often controlled at T-1 to T-8, but there is bad trunk control due to the absence of abdominal muscle control. Lower thoracic injuries (T-9 to T-12) enable excellent control of the trunk and excellent control of the abdomen. It’s very nice to sit in equilibrium. Hip flexor and leg control decrease with lumbar and sacral spinal cord injuries. So this was just a trailer of the injuries occurred just by posture.

So, it’s so important to sit, walk and in other physical activities to be in straight posture as shown in the image.

Meditation

“IF YOU KNEW WHAT I KNOW ABOUT THE POWER OF GIVING YOU WOULD NOT LET A SINGLE MEAL PASS WITHOUT SHARING IT IN SOME WAY.”

So far, you’ve been working for the physics, correct?! However now is the time to take care of your mental health and only change your views, i.e. think all positively, I know that it is difficult, but you will need to do it. For example, when you think negatively, then suddenly stop thinking and transform your thinking in a positive way, then your mind becomes to think it in a positive way.

After being good, your spirit will progressively remain back from stress, pressure and your mind will not be influenced. Then you will just have to meditate, Then you’ll need to do is just meditation, now you must be thinking why? Right? Here’s the answer then, meditation keeps your mind calm, relaxed, detoxified(in the thought process) i.e. it will stay away from being negative, awareness, activeness, etc.

There are tons of benefits and pros of it. So you know now how impure meditation is. Many successful individuals support meditation because it can offer you all of your life’s joy.

“SUCCESS IS NOT FINAL; FAILURE IS NOT FATAL: IT IS THE COURAGE TO CONTINUE THAT COUNTS.”

BY MANJEET AHUJA

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Thank you for listening to me!

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