Try these three simple stretches in bed to ease back pain
You can do these stretches in bed after waking up in the morning and before going to sleep at night.

s your back or body hurting after working on your laptop all day? Experts recommend stretching exercises as a way of alleviating the pain. Celebrity nutritionist Rujuta Diwekar, who is also trained in Iyengar Yoga, took to Instagram to demonstrate simple stretches you can do while lying on your bed. She advised doing these stretches in bed after waking up in the morning and before going to sleep. Follow these steps:

Stretch 1
As you lie flat on your back in bed, lift up the right leg, bend the knee and bring it close to your chest by supporting the leg with your hands interlocked on it. Make sure you do not lift your shoulders while doing the stretch. Hold the position for five seconds before releasing the leg and bringing it to the starting position. Now repeat with the left leg. After that, do the stretch with both legs together. “This is good for your lower back and legs,”.

After doing the previous stretch with both legs together, hold the big toe on each leg and lift the calves towards your upper body. The knees should be pointing towards the bed. Hold the position for five seconds

Stretch 2

Lie on your back and keep your legs folded at the knees. Stretch your arms straight on either side of the body. Turn the torso to move both legs to the right side. Make sure to not lift your left shoulder as you move. Hold the position for five seconds. Repeat on the other side. This stretches the iliotibial band (that extends and laterally rotate hip

Stretch 3

After the second stretch, return to the starting position with both legs bent at the knees. Lift your right foot and place it on top of the left knee. Now lift your left foot and push it towards your chest. Hold the position for five seconds. Maintaining the position, push the right knee with your right hand and hold for five seconds. Repeat the stretch by placing your left foot on the right knee.

In the middle of all the festivities its important to take care of your health too and shift to a maintenance mode
In the middle of all the festivities, its important to take care of your health too and shift to a maintenance mode (Shutterstock)
The festive season is right round the corner. Partying, going on a holiday with friends and family will soon be the order of the day. Fitness routines and diet control, more often than not go out of the window at this time. So if you follow the general trend of not working out and generally going easy with your diet, you might emerge in January as having done major damage to your fitness goals whatever they might be!

It does not necessarily have to be like that. Of course you cannot come across as a party pooper and not partake of the festive mood, thus I believe in this the season we need to shift to a maintenance mode. The aim would be to do as little as possible to preserve – muscle mass, low body fat, cardio vascular fitness and or strength but still have fun. In other words, enjoy the best of both the worlds.

Nutrition is the biggest problem when we are in the mood to party. Load up on protein, go for the barbecue section of the menu for non-vegetarian options ( Shutterstock )
Let’s lay down some ground rules about how we go about executing a sane training and diet plan for the year-end festivities. We know that if you cut down your workout time to a third, you can still maintain fitness. This means that if you did three sessions of cardio per week, now you can do one session to maintain your cardio vascular fitness. If possible, use interval training to keep up the cardio fitness. Similarly, for muscle hypertrophy and strength – cut your training volume to a third but keep the intensity up. Do not make the mistake of lowering the weight and doing more repetitions, rather go as heavy as you can while cutting down sets or days per week.

If you are a vegetarian, look for cottage cheese (paneer) and soy options in the party menu ( Shutterstock )
Nutrition is the biggest problem when we are in the mood to party. My recommendation is to load up on protein – if you are non-vegetarian then go for the barbecue section of the menu, if you are a vegetarian, look for cottage cheese (paneer) and soy options. This is a good time to include a quality protein shake in your daily intake as a good way to increase protein in your diet. This would help cut down the junk people end up eating at parties.

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The workout plan

•Hit the gym three times a week.

•This week – two full body workouts, one high intensity interval work out.

•Next week – one full body strength workout, two cardio sessions – one high intensity interval and one easy session.

•Leave the body part splits when you have more and switch to full body workouts.

Do exercises like squats, bench press, deadlift to manage health during the festive season ( Shutterstock )
•Use exercises like squats, bench press, deadlift, pull/chin ups and rows as they are the best bang for your buck exercises. Also they can be loaded as heavy as you want.

•Go to failure on each set and keep the repetitions between five and eight. Warm up with one set and go all out on the next set. Move to the next exercise. Rinse repeat.

•Your workouts should not last more than 30 minutes. So make ever

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Here are four practical ways for children to maintain their health-related physical fitness through exercising amidst busy school work:

1. Develop interest in at least one competitive sport like ball games or swimming, and practice regularly (say once a week).

2. Walk for thirty minutes consecutively.

3. Practice muscles strengthening and flexibility training twice a week during physical education lesson.

4. Actively participate in open events and receive right amount of training during preparation.

HOW TO START WORKING OUT:

1]Take some selfies:in order to accurately track your progress it helps to identify your starting point

2] Start small: Commit to doing 10 minutes of exercise daily.this helps yo establish behaviors and create the habit you want to have in place.

3]Make one change at a time: The first week you intend to exercise look ahead at your schedule and establish modest changes to your routine

4]Plan out your mornings:Starting a morning work out routine is just like establishing any other new habit, it requires some plain -old hard work and dedication

5] Overcome your fear of the gym: Most of the time everyone at the gym is focusing on themselves, even the fittest, most attractive person you will come across the globe.

6] Be ready for week three: the program of each week these changes keep your body guessing and therefore, changing .Making a big alteration to your body in just four weeks is hard,but it can be done.

8] Look beyond weight loss: Exercise for the health benefits that aren’t related to weight loss.

9] Make new habits: habits- eating vegetables and nutritious food whether that’s getting up a few mornings a week or even showing up to the gym when you don’t feel like it-you are more likely to be successful.

10] Do it your self: Once you decide to start exercising regularly, try to create a plan that includes attainable steps and goals.One way to do this is to start with a plan of easy steps to follow. Then you can continue building on it as your fitness level improves.

10 Things to Do Before and After a Workout to Get Better Results

Before your workout:

• 1] Prioritize getting enough good quality sleep
• 2] Hydrate, hydrate, hydrate.
• 3] Grab a snack
• 4] Make sure you’re wearing the right clothes and footwear for the workout you’re doing
• 5] Work in a dynamic warm-up

After your workout:

• 6] Stretch it out
• 7] And use a foam roller 
• 8] And use a foam roller Refuel with post-workout nutrition
• 9] Log your workout
• 10] Consider a cool shower, especially if you worked out in the heat

CARES TO BE TAKEN DURING WORKOUT

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https://www.google.com/url?sa=t&source=web&rct=j&url=https://www.health.com/fitness/trainers-self-care-workout-tips%3Famp%3Dtrue&ved=2ahUKEwjXifuEwo3mAhXwzTgGHVh-BHMQFjAPegQIChAB&usg=AOvVaw3QS-LB1Ajpd4EJHwnktjR7&ampcf=1

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                                                      [ https://bbcgoodfood.com%5D

Healthy food, happy body*
That craving for a bag of Doritos can be satisfied with the click of a vending machine button. But, the feeling after eating them might not be worth it

• Sweet potatoes

• Milk

• Dried fruits

• Broccoli [and other green veg]

• Bazil nuts

• Tomatoes

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Wearing the right workout clothes can help you stay comfortable and cool during exercise .

1] After a hard workout, you’ll feel exhausted, tired, sore, fantastic — and will probably be covered in sweat. Believe it or not, the clothes you wear for a workout can make a difference in how you feel after exercise .

2]Never wear clothing made out of rubber-based or plastic-based materials, which keep sweat from evaporating and keep your body temperature too high during a workout.

3]You should wear clothes that are loose and comfortable