Importance of healthy eating and exercising

To function properly, the body requires constant exercise and nutritional meals. The both of them go a long way in ensuring that the body has all it requires to develop properly without having to deal with issues like obesity while at it. A healthy diet includes meals that consist of fruits, vegetables, whole grains, low-fat dairy products, and lean meats. A part of eating well also entails reducing sugar, salt, cholesterol and fat levels in the body; doing all these things religiously would reduce the risk of having heart diseases, diabetes and high blood pressure amongst others. Some other benefits of eating and exercising properly are that:

  • It helps you maintain a healthy weight

Maintaining a healthy weight that correlates with your body mass index is of importance; you don’t want to be underweight or overweight. To do this, you eat healthy foods that would be of benefit to you, steer clear of unnecessary calorie intake, junks and exercise regularly; it doesn’t have to be any serious hardcore exercise too, you can do basic stuff like jogging daily or running on a treadmill or even climbing the stairs just to burn unnecessary fat that your body might be keeping. By combining these two things, you stay fit and get to look good while eating healthy.

  • It helps with your mood

If you are the kind that is prone to having mood swings without any justifiable reason, you can try exercising. According to research, it has been proven that exercising normally even if it is as little as taking daily walks has the potential to stimulate chemicals called endorphin in the brain that produce the feelings of happiness and contentment and in the long run eliminate mood swings.

  • It boosts immunity levels

When your body is very well fed, it tells on your immune system as it is affected easily the diet consumed. Eating healthy and nutritious foods which can benefit the body e.g. foods rich in iron, vitamins and minerals would go a long way in determining how much resistance your body would have to diseases.

  • It makes sleeping easier

Many people have issues with sleeping nowadays and both diet and exercise have a role to play in this. Exercising can directly influence your ability to either fall asleep or stay awake. Eating too much before sleeping is not advisable and it is recommended that this new done in moderation so as not to upset your regular sleeping patterns. However, if healthy food in the right proportions is taken, it would positively influence sleeping patterns and improve mental alertness and energy levels.

  • It helps to boost self-esteem

When you eat and exercise regularly, you look good; there’s no excess fat anywhere, your skin is glowing and looks healthy. This would in turn increase confidence level and make you see yourself in another light.

There are many other advantages of eating and exercising, neither of them should be compromised on. If you are not sure how to go about maintaining this lifestyle, you can visit your health care practitioner and ask for guidelines for healthy meals and beneficial exercise routines.

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The Significance of a Good Sleep for Your Health


Your wellbeing and health are dependent on how well you sleep. There are numerous benefits of getting enough good quality sleep. The personal safety and quality of life result in protecting your mental and physical health.

What happens when you sleep?

The body temperature, breathing, heart rate, and blood pressure are reduced when we sleep. It carries out processes that lead to physical growth, restore daytime mental functioning, laying down memory and keeps the brain active. The proper sleep plays a vital role in these procedures.


  • Controlling the blood glucose levels and regulates the weight and appetite.
  • Stimulating growth and repairing tissues in the children.
  • Keep the blood vessels and heart healthy.
  • Restore the memory and control functioning of the brain.
  • Keeps the immune system working.
  • Control the temperature of the body.


What are the ideal sleeping hours?

During your lifetime, the duration and type of sleep changes. Taking the proper sleep is quite necessary for the human body. Here is the list based on the recommended amount of sleep in a day for the different age groups.

Adults 65+ years (seven to eight hours)

18 to 64 years (seven to nine hours) Read more…

5 Things to Consider Before Choosing a Personal Trainer

There’s no doubt about it; maintaining a regular workout routine with the help of a fitness coach is good for you. The decision you’ve made to exercise and get fit is the right one. Congratulations for the big step! Now, what you need to do next is finding a fitness center and hiring a personal trainer to help you get started. Personal trainers or rather fitness coaches can be a great asset as they can help you improve your strength and fitness gains. Furthermore, sticking to your workout routine won’t seem like an uphill task anymore.

It’s also important to note that a personal trainer will help you create achievable fitness goals and strategies as they even take you through the exercise program. Since you’ll be investing your time, money, and trust in a personal trainer to guide you, you don’t want to make the wrong choice or make mistakes. Here are tips to help you make a sound investment in your fitness success.

Do they have the Right Credentials?

After determining your goals, you want to work with a fitness trainer who’s not only experienced but has expertise in your area of focus. This is where credentials come in. Do they have fitness certification in their specific area of expertise? There shouldn’t be any ‘buts’ or ‘ifs’. Certification simply shows the trainer has met certain competences and standards of professionalism to perform whatever they’re doing. Their credentials should be from a trustworthy institution.


While your personal trainer might have the expertise and experience you’re looking for, if they cannot establish a connection with you at a personal level, things might not work well. This might not just be a good fit for you. They should be able to push your buttons. You, therefore, want to know what motivated you. The point is to get a feel of the trainer’s style and see if this works for you.


A personal trainer’s competence and expertise can be judged from the results they’ve delivered over the year. Ask for proof to see success stories from past clients. Whether your goal is to lose weight or add muscle, you want to talk to past clients and see if the trainer has had success in your area of focus. You don’t want to play guinea pig. Go for a grainer with proven experience.


Does the trainer consider him or herself a jack of all trades? Do they specialize in a specific area of training and fitness? Depending on your fitness goals and strategy, you should consider working with a trainer who specializes in your area. A trainer with specialty in whatever you’re working on is likely to have more expertise and be more passionate about it. Ultimately, reaching your desired goals won’t be a problem.

Cost and Availability

What are their hourly rates? Well, the cost might vary from one trainer to the other and will often depend on experience, location, specialty, and certifications. With your budget in mind, find out how much they will charge you for every session. Also ask if there are any discounts for clients who buy in bulk.

When it comes to exercise and working with a personal trainer consistency is important. You should find out if they are available. Are you supposed to make advance bookings? Can a client make up for missed sessions? Do they allow for any cancellations? These are some of the questions to ask.

In conclusion, there are other factors you need consider before you choose a personal trainer including reputation, location, and liability insurance. The idea is to raise all your concerns and make sure you’re completely satisfied before investing your time and money with a personal trainer.