Home Fitness

Workout at home

Home fitness is catching up very fast amongst fitness freaks. Having a full-fledged fitness system at home is cool. There are many advantages of home fitness. The result depends on the type of fitness equipment we use and the commitment to follow the home fitness schedule. It is possible to achieve the same results if we are committed to our plan.

Due to lack of motivation and discipline, people often find it difficult to sustain with their home fitness workouts for long. The best thing that we can do is to enlist a partner for our fitness workout program. Such move will help us enjoy our workout and encourage us to do better. We  stay motivated and continue with our exercise routine when we have someone to accompany with us.

Workout at homeWhat type of exercises that we can include in our home fitness program? Home fitness exercises work on the same fundamentals and focus on the same muscle groups. Lack of space at home for fitness practice should not deter us from going ahead with our plan. There are many fitness workouts that we can try with simple tools and get better results. For example, we can use Swiss ball or resistance bands to get a whole body workout.

We can get lots of ideas from workout videos and book. Keep a stock of some good workout videos and try some new workout methods presented there. Workout videos provides a great source of information and guide us through our fitness program. Some of the fitness DVDs such as P90X® presents some useful fitness tips and demonstrate how to prepare for a workout are really worth a try. Always engage our fitness partner in all fitness activities that we experiment and practice.

Workout at homeWorkout videos are dependable and will be of great help when we don’t have any instructor or guide to show us the right way. Fitness videos can teach us new exercise methods and encourage us to continue with our fitness schedule. However, beware of fitness DVDs that misguide us with false promises and offers. Always purchase the fitness videos produced by a reputed brand/company.

Ensure that the promises offered by these fitness videos have some scientific validity. We can get better information about trending fitness videos from people who are already using it. Follow through their reviews and experience. Workout videos that offer not just core fitness activities are better choice. Choose videos that offer assured results for our efforts. P90X® video promises results in short period provided if we follow their tight work schedule. In their program they change exercises regularly to make muscles size growing.

Keep our motivation level up. Take photographs of body at different intervals and phases as our fitness program progresses. See the difference in each photograph. Take pictures from front, back and side and paste these pictures on wall. We really get motivated by the improvement shown in these photos taken at different stages of our fitness program. This will not only boost our confidence but also help us achieve better.

Workout at homeAdvantages of Home Fitness

  • Home fitness can save our time and money in the long run.
  • We do not need to drive down to our fitness center in the heavy traffic so we will be less stressed.
  • We can train ourselves without any hassles of finding time to be at our fitness center. Thus we will have better control with our fitness activities.
  • We can add more fun to our fitness practices by including our family members. This will encourage our family members also to join us for regular workout.
  • We will able to train our kids on various fitness equipment and practices.
  • Home fitness atmosphere is flexible so our family members can use it when they want.

Disadvantages of Home Fitness

  • Setting up a full fledged home fitness needs lots of research and plan.
  • It requires good planning, dedication and knowledge to make a perfect fitness system at home.
  • We need to be very disciplined and committed to programmed fitness methods to get the desired results.
  • We need to work hard and self-motivated.
  • Our fitness training ought to be tailored to suit our needs and goals. We need to consider this matter while setting up our home fitness system. Rushing to start a fitness-training program without proper education, support, and professional help could only be a disaster in the long-term.
Workout at homeHow to set up our Home Fitness?

Home fitness is a good option, especially for busy people. We have already gone through some of the major advantages and disadvantages of a Home fitness and we are now ready to move on to set up one. But how to go about it? Here are few tips that we can follow.

  • Visit any good gym in our area and walk around there. Understand the fitness practices followed there and the kind of equipment used there. Work out the approximate cost to acquire all necessary fitness equipment from the market.
  • Talk to personal trainers over there and build a rapport with them. Seek their opinion and advice about starting a home fitness. An experienced personal trainer can give us enough inputs about fitness equipment, good fitness practices, and other valuable suggestions related to home fitness in detail.
  • If we have not gone through any fitness training recently, we must then seek help from a certified fitness trainer. Our fitness trainer could help us to plan an ideal fitness program for us that is non-intimidating, enjoyable and results oriented at the same time.
  • We should have a proper time bound fitness plan. If we do not have a genuine fitness plan, then home fitness is not going to give us good results.
  • Different types of home fitness equipment are available these days. We can choose the right one based on the feasibility, our age, our fitness level and our budget. To get the most advantage, get guidance from professionally qualified fitness instructor. If we start working with our fitness trainer regularly, we are surely going to hit our fitness target faster.
  • Use internet to search for information about home fitness and related topics. Do extensive research at our level before setting up a home fitness.
  • Consult with your dietitian, in case your goal is to cut excess body weight. An experienced dietitian can help us to set suitable dieting system according to our physical and medical characteristics. 

A fitness plan with proper dieting schedule can bring us the best results earliest.  



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Body Building And Strength Training Program

Body Building And Strength Training Program

Body Building And Strength Training ProgramMore and more people become over-weighed in this world just because of changing lifestyle, food and high stress level. Ironically, this number is increasing every year despite the fact that people in today’s world have access to better medical technologies and facilities.

How to combat the problems caused because of changing lifestyle and food? How to get better results from our fitness programs?

It is necessary that we ought to maintain our diet and stress level to keep our body fit and perfect. Here are few top tips and ideas to get perfect results:

  • Do Yoga or any meditation regularly to combat daily life stress and stay away from all worries and problems.
  • Avoid smoking and alcohol.
  • Maintain a healthy diet.
  • If a particular area of your body is weaker than our main body, then we should begin our exercise program with a general fitness plan that includes stretching, aerobic activity, and strength training. Include these activities in our fitness program  to get the best result.
  • We need not hesitate from enrolling for a fitness program even if we are aged. Any adult who is healthy and fit can go for suitable fitness programs irrespective of age, physical characteristics, or the several days elapsed after we stopped doing exercises.
  • Never think that it is too late for any type of fitness program that we want to practice. Our body will be automatically adjusted to the kind of fitness activities that we practice.

Body Building

Body Building And Strength Training ProgramTo cut the excess weight in the whole body or any body part, different methods of exercises are suggested. But how should we go about when we are under weighted and need to gain some weight to keep our BMI (Body Mass Index) to the right level? Practicing weight lifting and few weight gaining exercises are the options to gain weight.

We need to work hard to get good results. Never get carried away by the advertisements in magazines and newspapers that offer quick results by popping some “weight gain pills” without taking the trouble of working out at gym.

Muscle building process is different in every person. Our ability to build muscles in our body is dependent on how much protein our body can synthesize based on our testosterone levels, insulin sensitivity, stress level, and few other factors.

Here are few safe weight gaining practice tips.

  • Find a qualified trainer to help us on this task to choose suitable exercise methods and exercise equipment for our fitness program.
  • Set our diet with the help of our fitness trainer and dietitian.
  • Include dishes that are compatible with our body’s metabolism.
  • Practice some type of exercises that can improve the condition of Testosterone and Growth of hormone in our body. (Do not exert to lift any heavy weight for more than 45 minutes)
  • Eat plenty of organic foods. Stay away from junk foods such as burgers, pizzas and other fast-food items. Try green vegetable salads, fresh fruit juices, and raw vegetables instead.
  • Avoid any type of weight gaining exercises if we are undergoing treatments for any cardiovascular diseases.
Body Building And Strength Training Program
  • Weight lifting is good for gaining some extra weight provided if we practice it regularly along with enough food supplements.
  • Choose our weight according to our genetic makeup and muscle fiber type. If our body is an athlete type, then consider adding little more weight than normal but only after taking a fitness expert’s opinion.
  • Avoid artificial supplements and pills. Rely on natural resources to get enough vitamins and minerals for our body. Make sure enough supplements are provided to our body at every time as that will avoid exhaustion due to lack of energy and strength.
Strength Training Program

Strength training exercises enhance the muscle size and strength. There are different types of strength training programs in general for both men and women. In addition to this, there are specific strength-training programs suggested only for women. There are some strength building exercise suggested for arms, back, shoulders, core and legs. Strength training exercises work with the major muscle groups of the body and involve 8 to 10 exercises that we need to carry out 2-3 times every week.

When we become strong, we gain more muscle size, lose fat, stamina, more energy, and ability to carry on with heavy tasks at home. Some of the best strength-building exercises are the bench press, dead lift, squat, and shoulder press.

How to get started?

Warm up: We need to do some warm up exercises first. 2-3 minutes of jogging, rope jumping exercise, riding, some stretching exercises, or skipping are the best ways to warm up before starting any strength training program. The purpose of these warm up exercises is to increase our heart rate and to get little sweat which will increase blood circulation through our muscles. The blood circulation to muscles will help us prevent injury during the our exercise.

Body Building And Strength Training ProgramCooling down: It is very important to carry out a cooling down exercises after our strength training exercises. This not only help us to get rid off waste elements from our muscle tissues but also prevent blood pooling in our body. In fact, cooling down activities help us to equip our body for next strength training session.

Cooling down exercises can begin with walking/cycling for about 3 minutes and followed by 5-10 minutes of stretching activities.

Body Building And Strength Training ProgramWhat are the benefits of strength training programs?

  • Regular strength training programs improve the overall muscle rates in our body. Formation of new muscles increases the metabolic rate (Rate at which our body burns calories) in our body.
  • Proper strength training programs help us to build strong bones in our body. Strong bone formation in the body improves overall bone density and when bone density of our body improves, it prevents the formation of osteoporosis over time and eventually fight against it to a great extend. (Osteoporosis, the most common bone disease, is the thinning of bone tissue and loss of bone density)
  • Strength training programs make our bones, ligaments, and tendons stronger and this will safeguard our body from injuries.
  • Regular strength training programs bring down blood pressure and cholesterol levels in your body and this eventually would lower the risk of Coronary Diseases.
  • Improve body’s resistance power and able to gain faster recovery from an injury and slowly build strength around the injured area. Regular strength training programs can keep an individual from any age related problems and make your body function well.
  • Regular strength training program will make our muscles leaner and these lean muscle mass burn more calories – up to 50 calories – everyday. Burning calories on regular basis at this rate would bring down excess fat in our body considerably. Our overall personality and confidence level improves when all that unwanted fat contents are removed and tones well our body muscles.
  • Besides these, regular strength training programs helps us balance well with stronger legs and core muscles. Regular strength-training activities will improve our performance in sports and stamina.The activities mentioned in this article are not tailored to an individual. In case you face any injury or health issues, consult with your doctor immediately.

Always get assistance from qualified fitness experts to draw a strength training program suitable for your body. Learn the ways to follow your fitness program gradually from a qualified instructor and avoid injury. 


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Exercise for Beginners

Exercise for Beginners

Exercise for BeginnersDecided to start exercise programs but don’t  know how to go about it? This article offers some basic tips for people who are fairly new to fitness training and looking for the best workouts and routines.

Research studies has proved that the regular exercise can cure some forms of heart disease and anxiety. Exercise has been effective to prevent and recover from some types of cancer, arthritis, and  depression. Regular exercise can help people lose weight and become slim and smart.

As a beginner, we need to understand our goal and the type fitness method that we like. Try asking these questions to ourselves

  • What type of exercise that we enjoy doing?
  • Are we comfortable doing these activities regularly?
  • What type of exercises that we do not like?

Exercise for BeginnersAccording to Redberg, there are different ways we can do our exercise methods that would benefit our body. Walking, running, dancing, cycling, gardening, doing household activities are few of them. Whatever activities we choose, the most important thing is to become active in an exercise that we would enjoy everyday. When we start doing something we like, that will increase chances to make it as our habit on every day.

How much exercise one should do as a beginner?

Experts recommends that at least 30 minutes of brisk walking or any other moderate-intensity physical activity on every day is enough to maintain a body fit and healthy. We can find out our intensity of exercise  by checking our heart rate and pulse during the exercise. Target heart rate for moderate-intensity physical activity should be 50% to 70% of maximum heart rate.

Maximum Heart Rate of a person varies based on the age. We can calculate the age related heart rate by subtracting the person’s age from 220.

At first, we need to evaluate what type of exercise suits to our body. It is better to consult with a doctor and find out, if any particular type exercise is suitable for our body or not. It is very important that we should get a medical clearance from our doctor especially when we are prone to any heart ailments or any other complications. Males aged above 45 and female aged above 55 should compulsorily get approval from a doctor before going to enroll with any fitness program. In case of older people, get a thorough check up and advice from the doctor even if their present medical conditions is satisfactory.

imagesWhere should we start our exercise? At home or at fitness center?

It is better to enroll with a reputed fitness center as a beginner. At the fitness center, we can choose the exercise with the help of an expert fitness trainer there. Remember, whatever exercise we choose, start with low intensity in the beginning and continue build up over in the coming days. This approach is most appropriate to the longevity of our exercise program. If we start exercise with hard steps in the beginning itself, that could only cause injuries and exhaustion to our body. Many beginners make the mistake of starting out their exercise too aggressively assuming that it would produce instant results. According to fitness experts, such people with aggressive approach will not stick with their fitness program for long. It is better to develop our exercise as a new habit that we can stick with for life long.

We should always choose an exercise that we enjoy doing or else it will be hard for us to continue doing the same thing daily for long. Suppose if we do not like jogging in the early morning, choose a time that we are comfortable. Choose an exercise that we enjoy doing the most or the activities that we hate the least, because then only we continue practice it for long and complete our fitness term.

Not getting optimal results?

This happened because we were not doing the right thing until now and that prevent us from getting the results we aimed. Here are few points for beginners to focus on and get the best results.

Don’t get stressed, relax

Beginners often get stressed during the first few days of their fitness program because they are anxious about their body weight and eager to achieve results quickly. Lack of preparation, lack of confidence are some of the reasons for such anxiety. Don’t get stressed during the workout. Approach every activity with relaxed mind. Do some medication, if required. Set a realistic goal for different phases of fitness program and focus on them to achieve. Never push yourself hard to achieve anything as that can cause injuries. Develop enthusiasm and get motivated to try different fitness methods. Remember, patience is the companion of wisdom.

Exercise on all days

As a beginner, it is very important for us to stick to our fitness program with utmost dedication. Don’t miss exercise on any day and make it as a habit. Choose the most comfortable time and place for our exercise and that would encourage us follow the exercise routine daily. We need to maintain a consistency in all our fitness activities. Keep doing something on every day and enjoy what we do!

Exercise for BeginnersSlow and Steady

Do every exercise slowly and carefully. Use fitness machines and equipment carefully and understand how to operate them safely. Attend fitness classes regularly and learn more about these fitness equipment and safe fitness practices. Understand common exercise mistakes mentioned in this article and follow the best practices always. For any help, always take guidance from the Gym instructor.  

What if no exercise interest us?

Walking and Aerobic exercise are the best alternatives if we don’t find any exercises that interest us.

Exercise for Beginners

Walking is a suitable exercise for all type of people. If you are physically weak, then consider walking for ten minutes everyday. Increase the duration by five minutes in every two weeks. Like this, we can increase the limit as the body stamina starts showing some improvements. Enjoy what you are doing. Let one of your friends also start practice with us and make our fitness practice more enjoyable.

Aerobic/cardiovascular exercise

Aerobic/cardiovascular exercises speed up our heart rate and breathing temporarily. Some of the most common Aerobic/ cardiovascular exercise are walking, running, cycling, dancing, and swimming. Cardiovascular exercise strengthen our heart and enhance our lung capacity. Do some cardiovascular exercise, like brisk walking, running or swimming, to elevate heart rate for 20-30 minutes to get the best result. Follow this at least five times a week. Do some slow, static stretches that last for 20 seconds for at least 4 to 7 days every week.

To be on a safer side, we should always seek our fitness expert’s opinion when we want to make any changes in our existing fitness program. If we are not keen on doing any exercise, then we need to consider moving to the nearest tennis or golf course where we can get more chances to explore our self.

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5 Top Fitness Tips That You Should Watch Out For

5 Top Fitness Tips

5 Fitness Tips

Are you not getting good results from your daily workout even after many months? There may be something wrong. The ideal thing that we should do is to find an expert fitness trainer to show us the way. However, if we do not want to go for a personal trainer and prefer to do it all alone, then the best thing that we can do is to follow tips provided by the best personal trainers out there.

Following are 5 top fitness tips to get effective results from our regular fitness program. These are simple fitness tips that anyone can follow during the workout. These tips would help us to reach our fitness target fast and safe.

5 Top Fitness Tips1. Eat Well: Though it is not correct, many people think that it is necessary to eat less to bring down fat contents in our body. Both overeating and inadequate eating can harm our body health and fitness.

Eating a healthy and balance diet provides all the nutrients required to our body engaged in our sport activity. Balanced diet includes combination of all type of foods. Active sports people should give attention to the following things.

Drink a lot of water and fluids

Drink enough water and fluids to avoid dehydration. Never wait for getting thirsty to sip water but drink lots of water and keep the body hydrated all the time. Consume more water before and after exercise. Keep a water bottle near the workout area as it will make easy for us to fetch water during workout. In case we work longer hours at Gym, then consume  fruit juice and dry fruits at the beginning or during the exercise to gain more energy.

Eat lots of wholegrain breads, fruits, green vegetables, cereals and dry fruits. Also include a lot of carbohydrate in our diet.

5 Top Fitness TipsWe need consume lots of carbohydrate rich food to fuel energy to our body. When we exercise more and burn more energy than usual, then we need to take more quantity carbohydrate to compensate the energy lost during the workout. Starchy foods are a main source of energy and nutrients in our diet.

The amount of carbohydrate required for our body depends on our activity level, type of our exercise we do, duration of exercise and other related factors. Bread, rice, brown rice, potato, and cereals are rich sources of starchy carbohydrates. The quantity of starchy food that we need to take every day should be at least one third of the total quantity food that we eat; it means that we have to make our base meals on these foods.

Eat variety of fruits and vegetables daily to source enough vitamins and minerals to our body. Regular consumption of vegetables and fruits can minimize the risk of heart ailments, some forms of cancer, stroke and related complications. Include banana, dry fruits and apple in our  meal every day.

5 Top Fitness TipsConsume milk, lean meat, fish, eggs, pulses and yoghurt at moderate level.

Meat, eggs and fish are rich sources of proteins, vitamins and minerals. Protein is very essential for cell growth and cell repair. Meat should be cooked very thoroughly before consumption. Use only lean cut, skin out, fat free meat. Consume fish once or twice in a week.

  • Eat enough quantity food for the level of activity that we engage regularly. We will not able to keep up with our exercise activities if we eat only little food.
  • Choose the right kind of exercise based on our weight, interest, our fitness goal and stamina.
  • Maintain a proper timings for meals in order to keep energy levels up.

2. Our body goes in to a salvation mode when not enough food is fed to the body consistently. To keep the metabolism running smoothly, we need to take at least five or six light meals at regular intervals every day instead of one or two heavy meals. Control portion size of meals. (Read: Healthy Ways to Eat)

3. Focus: We need to be very focused on our physical activity during the workout. It is perfectly 5 Top Fitness Tipsfine to socialize with people around, but at the same time keep full attention on our activity. Understand our fitness objective very well to get the best results.(Read: Workout Plan)

Here are few tips to stay focused while exercising.

  • Play some good music on mp3 player through out the exercise schedule. Music is a great way to motivate us during exercise and it also help us stay focused.
  • Make a plan for each day’s work out. This will help us to become more organized with our time.
  • Set your own fitness goal and try to achieve them. Reward yourself when you achieve a particular milestone in your fitness goal.
  • Do not use cell phone for calling or sending text messages while working out at Gym. Stay away from all instant distractions and concentrate on workout.
  • Do not compare our fitness practices with others in the Gym. Do not listen to other members opinions and suggestions. Always follow instructions of a trained and qualified professional there.
  • Do not focus on what every others are doing in the Gym. Such things will only slow down our exercise activities.

4. We need to keep a track of body fat percentage at different periods and monitor the performance of our fitness program. Analyze the performance periodically and see how far we stand from the required level of fitness. There are many ways we can measure body fat percentage.

5 Top Fitness TipsSkin Fold Caliper: Here we can measure our body fat percentage by pinching fat with our fingers and then measure the thickness with a body fat caliper. Body fat caliper reading are given in millimeters. We can analyze this reading – using a chart with age and gender – to find out our body fat percentage.  Although this test requires few skilled fitness professionals, we get more accurate and dependable result.

Besides this, some of the other ways to measure body fat percentage are Anthropometric, Hydrostatic Weighing, DEXA Scan and Bioelectric Impedance Analysis.

5. Seek guidance from fitness expert when required. Unless we do proper planning and regular monitoring, it is difficult to get the desired results on time. It is better to involve our fitness instructor in every steps of our fitness program that include planning fitness program activities, setting fitness goals, evaluating fitness performance, diet management and so on. When someone out there to guide us with all resources, we naturally become motivated and energetic. Make use of these professionals’ service better and get familiar with the right way of fitness activities and make our way towards our goal.

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Top 10 Ways to Eat Healthy

Top 10 Ways to Eat Healthy

Top 10 Ways to Eat HealthyWhat do we suppose to do when we want to reduce body weight?

Yes, there are many tested and effective weight loss programs for us to experiment and follow.Besides this, there are many weight loss medicines are also available in the market.

These weight loss medicines  can be taken along with our daily work out program for better results. However, many people fail to achieve their fitness target even after trying all different weight loss methods available. Ever wondered why it happened so? The primary reason could be our eating habits. We need to give utmost importance to our diet control  in our fitness program to attain success.

Diet controlling is very important in our fitness program, as it will make our journey to reach our fitness goal far easier and faster. We need to have a proper diet control system in place.

Top 10 Ways to Eat Healthy

Never carried away by the advertisements that offer some easy ways to loose weight without doing any exercise and control. Only our fitness instructor can able to help us to choose the right fitness programs that are suitable for us and our companion.

A good fitness instructor can have a complete control on our daily fitness activities but in case of dieting, only we will have the control so we need to take some extra effort to follow the proper diet system suggested by our fitness expert or doctor.

Following are 10 most important diet and nutrition tips – Ways to Eat Healthy – for better results when followed along with our regular weight loss fitness programs. 

Top 10 Ways to Eat Healthy

  1. Eat more vegetables and fruits: Vegetables contain more fibers and minerals. Include plenty of Fiber-rich foods such as beans, bran cereals, potato skins, nuts, and oatmeal in your diet. These items are very fibrous, contain lots of protein, and free from fat.
  2. Try whole-wheat baked dishes along with plenty of fruits, and vegetables to get enough fibers. Avoid salty and processed fried food items and other junk foods.
  3. Never skip your breakfast: A good, balanced breakfast will speed up our metabolism earlier in the day and that is enough to provide sufficient energy for rest of the day.
  4. Eat plenty of seafood items, low-fat meats, and Soybean products along withTop 10 Ways to Eat Healthy meals everyday. These items are protein rich and these protein contents help in building lean muscle tissues and improve metabolism system in our body.Omega-3 unsaturated fatty acids found in fish will bring down fat contents in our body considerably.Include salmon, mackerel, herring, sardines,and other oily fishes in daily meals. Vegetarians are advised to include Soybeans, nuts, and pumpkin seeds to get enough Omega-3 supplements.
  5. Low-fat dairy products, small sized fishes, soy tofu, green vegetable salads, nuts, seeds, bran cereals, and calcium fortified orange juice are good as they provide enough minerals and calcium to our body. These minerals guard our body from unhealthy fat and keep our body healthy. We need to reduce our daily calorie intake and season our body regularly. Reduce consumption of foods that contain more fatty acids.
  6. Avoid eating single large meal in a day. Instead, eat five or six nutrient-rich light meals at regular intervals in a day. This exercise will reduce overall calorie intake.
  7. Expose your body to the sunshine  every day in the morning for at least 20 Top 10 Ways to Eat Healthyminutes. Sunshine offers plenty of vitamin D and that can reduce building excess fat in our body.
  8. Stop drinking alcohol or at least reduce the quantity slowly. It will definitely bring down the amount of non-filling calories in our body. You can have a glass of beer or wine on a day but not more than that. Explain your family and friends that you are trying to stop consuming liquor and explain the reason. Remind yourself every time that you want to stop drinking, and encourage other people also to give up alcohol  with you.
  9. Exercise regularly and be active. Feel good about yourself, and practice Top 10 Ways to Eat Healthymeditation to combat stress. On an average, half an hour to forty-five minutes brisk walking on everyday is necessary. This will definitely reduce our body mass if practiced regularly.
  10. Take warm bath and do regular meditation. Practice Breathing exercise, and stretching exercise. Learn to  combat your day-to-day stress. Go for massaging and relaxing when required.

Top 10 Ways to Eat HealthyHow to combat stress?

Start working out

Exercise is the best way to combat stress and focus our mind. Exercise has an amazing mental health benefits. Do some type of stretching or walking every day to keep body fit and trim. Stay away from phone or any other digital distractions. This will help us to be more productive.

Develop calmness

To stop stress build over in our mind, create a calming atmosphere around. Focus on breathing or use any mobile app or game that can soothe our nerve down. Stay away from instances that induce stress and focus on something that can make you feel good.

Listen to others

Engage with conversation with friends who care for us. Give full attention to the conversation and this can not only reduce our stress but also improve our social skills and enhance our bonds with people. Listening to people would really work well.

Talk positive
Self suggestion or self-talk is one of the best way to beat stress. Everyone talk to themselves. Usually we keep our self-talk silently. Self-talk can be positive or negative and each one create different impacts in our mind. When we indulge in negative self-talk, that increases stress while positive self-talk helps us reduce stress. Develop positive self-talk and stay away from negative thoughts.

Practice Emergency Stress Stoppers

We all come across many stressful situations in our life, be it at home, office or at the public places. In most cases, we get stressed due to lack of communication from other side. Try some of the emergency stress stoppers mentioned below. Use these stress stoppers appropriately to different situations.

  • Start counting till 10 prior to speak.
  • Walk away from the scene.
  • To avoid being late for any event, set watch five to 10 minutes ahead.
  • Take three to five deep breaths before replying.
  • Smell a rose, jasmine flower, hug a loved one or smile at people around.
  • Do meditation to free from stress thoughts.

Do something that we enjoy
This is the natural way of beating stress. Whenever we feel stressed, do something that we enjoy doing – such going for a drive, reading a good book, or talk with a friend – and makes us feel great. Enjoy what we are doing always.


There are many ways to relax and calm our nerve. Yoga and tai chi offers some good relaxation methods that are very effective. Practice these to relieve stress.

Follow the points mentioned above with utmost dedication and discipline, then achieving our fitness target will not be a difficult task.


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