Maintaining a Good Health – Physical Fitness

Before studies, money, name, and fame comes a very essential thing. This thing is Health, its more than anything and to be maintained before anything. Suppose you have a IIT degree but bad health than you have nothing. Before anything after anything comes health.

Health can be described as following :-

• Physical fitness
• Mental fitness
• Socially active

These factors are further divided into many factors but today we gonna discuss about Physical Fitness only. An important thing to keep up physical fitness is having a balanced diet. Lets see more on Balanced Diet first… You all must have studied about this topic in primary classes but as we grow we forget these things. And its our duty to remind you this.

Having a balanced diet will benefit you in these ways:-

1. It helps in controlling body weight, heart rate and BP.
2. Increase in exercise capacity and muscle performance.
3. Improves blood sugar, lowers harmful cholesterol and triglycerides and increases the beneficial HDL cholesterol.
4. Produces mental and physical relaxation.

How to maintain a balanced diet?

Firstly, you need to check you body mass accordingly we will proceed…To check body mass there is a simple maths formula

 English BMI Formula

BMI = ( Weight in Pounds / ( Height in inches x Height in inches ) ) x 703

Metric BMI Formula

BMI = ( Weight in Kilograms / ( Height in Meters x Height in Meters ) )

• Underweight = <18.5
• Normal weight = 18.5–24.9
• Overweight = 25–29.9
• Obesity = BMI of 30 or greater

SO if you are underweight you seriously need to have a balanced diet. If you are overweight you need to cut some unhealthy items and need some physical exercise that we will discuss later.

Ok to make a balance diet you need to take food according to this chart:-

Breakfast:- Breakfast’s are important as we sleep 8-10 hours without having any food and having breakfast is the only process to restore blood sugar. Some people skip breakfast. Take light things like MILK+cereals, corn flakes, fruits etc. in simple words no heavy meal+milk is very important. Rather you can have some shakes too..!

Before lunch:- Take some snacks like fresh fruits or salad as you feel appropriate.

Lunch:- Now you need to consume at-least 400 calories worth food. Take 3 chapatis with daal/sabzi +Salad+Curd/yoget .

Don’t drink water immediately after having food. The reason is your food will not be digested properly.

Brunch:- I prefer is Milk+Banana. Having 3 glasses of Milk day will keep you healthy.

Dinner:- In dinner its preferable to have medium and healthy food as if you’ll eat too much then you’ll find difficult in sleeping and won’t be able to have a good sleep and not having a decent 8 hour nice sleep may result in many bad ailments. You need some food which  won’t be heavy nor light.

• Drink milk 3 times a day
• Have proper dinner lunch and breakfast
• Do some physical activities
• Don’t take much tension
• Have a peaceful life

Hope what info we provided would be beneficial to you…!

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