The cycle: I take care of my health (PART 2)

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Our health depends in large part on ourselves. We can regulate it through proper diet and exercise. It is clear that not all of us care that much about our appearance, but we must be aware that our appearance in a way defines our health.

If you hesitate to make this statement and claim that a large proportion of people are obese because of genes or disease, then do a little experiment. Observe such a person and pay attention to their eating habits, amount of exercise, and consumption of stimulants.

Disease and genetic predisposition are usually a consequence of lifestyle.

The same happens with our complexion. Our faces can tell a great deal about ourselves. People who suffer from acne usually do not take sufficient care of the same factors as obese people. It just manifests itself differently in them. The body’s toxins come out in the form of blackheads.

As with the first statement, here too you can experiment. You can do it on yourself, as long as you struggle with acne, or on a person who has it. All you need to do is to make the person struggling with blackheads eat healthily for a week, drink at least 1.5l of water a day, and do two workouts of 1.5h each. Of course, no stimulants! After just one week there will be an improvement in the complexion.

The American Centre for Disease Prevention and Control recommends at least 150 minutes a week of exercise. A study was conducted on 64,000 people. The respondents were around 40 years old and exercised 150 minutes per week. The results of the study were conclusive. There was a 21% reduction in cancer risk and a 41% reduction in cardiovascular risk.

Duration of exercise is more important than regularity!

Which exercises will be ideal for you?

It all depends on what you care about.

If you want to lose weight, you should bet on cardio exercises combined with strength training.

If you want to improve posture and avoid back and joint pain, Pilates and yoga exercises are important.

If you want to improve your body’s flexibility and suppleness – bet on stretching.

If you want to relax and relieve stress – meditation exercises are the way to go.

You are sure to find something for yourself! A very healthy option will be a combination of these four areas.

Cardio + strength training

It is very important to do cardio exercises for a minimum of 30 minutes. This time is necessary for the body to start working and therefore burning fat. These exercises should be performed between 60 and 70% of your maximum heart rate (your maximum heart rate is roughly 220 – age). This is what will keep your cells oxygenated and prevent a muscle-burning situation from occurring.

Cardio exercises:

  • running
  • swimming
  • cycling
  • jumping on a skipping rope
  • dancing
  • climbing stairs

Strength training is for you provided that you perform it technically correctly. The load in such exercises can be an increase in the number of sets, repetitions, or weights.

Pilates is a training technique that is responsible for combining body and mind work. It addresses both relaxation and endurance. It is recommended for anyone wishing to improve their posture and strengthen their muscles. The exercises will lead to the development of the deep muscles, which are responsible for stabilizing the body.

Watch the video and practice from today:

Stretching, or stretching, helps to relieve stress, reduce muscle tension and improve comfort in everyday life. It involves stretching individual muscles for 10-15 seconds, then relaxing a specific muscle part. We can divide stretching into dynamic and static. The former, dynamic, involves stretching the muscles before the actual workout. It helps to avoid injury. Static stretching is performed after the actual training in a stationary position. It involves stretching the muscle to the point of pain and staying in a specific position for 15-30 seconds.

Stretch with us:

Breathing/meditation is the last exercise suggested for you is one that is based on controlled breathing. Breathing is a process independent of our will, which is controlled by the central nervous system (CNS). Its respiratory center is located in the medulla oblongata, and it is this center that adjusts both the depth and frequency of breathing to our changing needs, e.g. we breathe faster during increased exertion.

Our breathing also speeds up when we are emotionally aroused and vice versa: with our breathing we can influence our emotions. To be able to relax and calm down, breathing techniques are therefore extremely necessary for all of us!

Let’s relax and breathe together! Include:

We have prepared so much for you in this part of the series. I hope you have learned a lot and will pay attention to physical activity, which is so important for our health!

The second part of the series is behind you.

Part three will be based on discussing the impact of stimulants on quality of life. Here we will focus on alcohol, cigarettes, and cannabis. In this part, you will realize how these mentioned psychoactive substances affect your quality of life, among other things, the quality of your sleep. Oh, I almost forgot! We will also be focusing here on the quality of your sleep. You will be working on improving the quality of your sleep as much as possible and eliminating all the factors that can make you wake up sleep-deprived or your night is not what it should be.

Want to get a diploma to complete the cycle:

  1. Go to the “contact us” tab
  2. Fill in your contact information.
  3. In the subject line write “Diploma – Cycle: I take care of my health”.
  4. Up to one week, after you have sent your message, we will send you your cycle completion certificate by e-mail!
Aneta Sznicer

Aneta Sznicer

Founder of Mood & Read, HR specialist, copywriter, marketer, and soon to be psychologist. I help people achieve their goals by teaching social skills. Personally, I love playing the piano, dancing and singing. Anything to do with music helps me to find myself in reality. If you listen carefully, you will be able to hear your emotions. If you are able to hear them, you will know yourself even better and stronger. Thank you for visiting my website. It is a pleasure to get to know you.

Contact us – we are here for you.

We offer copywriting services and business psychology training. Let’s talk 🙂


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