A healthy mind lives in a healthy body. Regular exercise and physical activity promote strong muscles and bones. It improves respiratory, cardiovascular health, and
overall health. 




1.    Improve your memory and brain function.

2.    Helps in weight loss.

3.    Lower blood pressure and improve heart

4.    Improves your quality of sleep.

5.    Reduces feelings of anxiety and depression.

6.    Combats cancer-related fatigue.

7.    Prevents joint pains and related causes.

8.    Maintains muscle strength and Endurance.

life span.


 Improves your memory and brain function

Exercise improves
by increasing molecular targets like the brain-derived
neurotropic factor. This molecular factor increases synaptogenesis,
forming new synapses that mediate learning and memory, making it easier to
absorb information and form long-term memories.



Protect against chronic diseases.


Regular exercise can help
insulin more effectively lower your blood sugar level. Physical activity can
also help 
you control your weight and boost your energy. If you have type 2 diabetes, exercise can lower your
risk of dying of heart disease.  Asthma



Helps in weight loss

Physical health you to lose most of your body weight and be
in a fit position. Some activities that help one lose weight are.

Taking a brisk walk
around the block with family, friends, or coworkers.

Raking the leaves.

Walking up the stairs
instead of taking the elevator when it is safe to do so.

Mowing the lawn.

Take an activity
break at work or home. Get up and stretch or walk around.

Parking your car
further away from entrances of stores, movie theatres, or your home and walk
the extra distance when it is safe to do so.




Lower blood pressure and improve heart health


 Regular physical activity makes your heart
stronger. A stronger heart can pump more blood with less effort. As a
result, the force on your arteries decreases, lowering your blood



Improves your quality of sleep


Regular exercise can help
healthy adults, kids, and teens sleep better. While acute physical activity can
have a small effect on sleep quality and duration, regular, moderate exercise
can extend sleep duration, improve sleep quality, and decrease sleep onset, or
the time it takes to fall asleep.


Reduces feelings of anxiety and depression


Exercise is a powerful depression fighter for several reasons. Most importantly, it promotes all kinds
of changes in the brain, including neural growth, reduced inflammation, and new
activity patterns that promote feelings of calm and well-being. It also
releases endorphins, powerful chemicals in your brain that energize your
spirits and make you feel good. Finally, exercise can also serve as a
distraction, allowing you to find some quiet time to break out of the cycle of
negative thoughts that feed depression.

Exercise is a natural and effective anti-stress fighter
. It relieves tension and
stress, boosts physical and mental energy, and enhances well-being through the
release of endorphins. Anything that gets you moving can help, but you’ll get a
bigger benefit if you pay attention instead of zoning out.



Combats cancer-related fatigue


Research shows that for most people exercise is safe and
helpful before, during, and after cancer treatment. It can help improve
your quality of life as well as the energy you have to do the things you like.
Physical activity may also help you cope with the side effects of treatment and
possibly decrease your risk of new cancers in the future.


Prevents joint pains and related causes


 Building strength in your
joints can help improve your posture and prevent a cascade of injuries as a
result, and the more you move, the less stiff and fatigued you’ll feel.


Maintain muscle strength and Endurance

strength and endurance are two important parts of your body’s ability to move,
lift things and do day-to-day activities. Muscular strength is the amount of
force you can put out or the amount of weight you can lift. Muscular endurance
is how many times you can move that weight without getting exhausted. Muscle
strength and endurance is important because.

  • Increase your ability to do
    activities like opening doors, lifting boxes or chopping wood without
    getting tired.
  • Reduce the risk of injury.
  • Help you keep a healthy body weight.
  • Lead to healthier, stronger muscles
    and bones.
  • Improve confidence and how you feel
    about yourself.
  • Give you a sense of accomplishment.
  • Allow you to add new and different
    activities to your exercise program


Increase life span.


Physical activity
reduces many major mortality risk factors including arterial hypertension,
diabetes mellitus type two, dyslipidemia, coronary heart disease, stroke, and
cancer. All-cause mortality is decreased by about 30% to 35% in physically
active as compared to inactive subjects. The purpose of this paper was to
synthesize the literature on life expectancy in relation to physical activity.
A systematic PubMed search on life expectancy in physically active and inactive
individuals was performed. In addition, articles comparing life expectancy of
athletes compared to that of body were reviewed. Results of 13 studies
describing eight different cohorts suggest that regular physical activity is
associated with an increase of life expectancy by 0.4 to 6.9 years. Eleven
studies included confounding risk factors for mortality and revealed an
increase in life expectancy by 0.4 to 4.2 years with regular physical activity.
Eleven case control studies on life expectancy in former athletes revealed
consistently greater life expectancy in aerobic endurance athletes but
inconsistent results for other athletes. None of these studies considered
confounding risk factors for mortality. In conclusion, while regular physical
activity increases life expectancy, it remains unclear if high-intensity sports
activities further increase life expectancy.





Losing weight is not easy,
and it takes commitment. The following steps can be undertaken by one in order
to lose weight.

Steps to follow in order to lose weight

1.       Drink more water.

2.       Eat vegetables and fruits.

3.       Regular workout.

4.       Eat real food.

5.       Eat on a regular schedule.

6.       Avoid alcohol.

7.       Don’t stay for long period without food.

8.       Seek help from friends.


Drinking more water


. Water is a natural appetite suppressant.

– A person may also think that they are hungry when they are
actually thirsty. Drinking a glass of water before reaching for something to
eat can help to curb unnecessary snacking.

. Water helps remove waste from the body.

– When the body is dehydrated, it cannot correctly remove
waste as urine or feces.

Water helps the kidneys to filter toxins and waste while the
organ retains essential nutrients and electrolytes. When the body is
dehydrated, the kidneys retain fluid. 

. Water helps with work outs.

Water helps muscles, connective tissues, and joints to move correctly.
It also helps the lungs, heart, and other organs to work effectively as they
ramp up activity during exercise.

Being hydrated reduces the risk of things that can get in
the way of a good workout.

Eat vegetables and fruits.


Fruits and vegetables have very high water content. They are low in calories and high in essential
nutrients, making them a preferred dietary option for weight loss. The
following  fruits and vegetables can be
taken in order to lose weight. Grapefruits, Apples, Berries, Stone fruits,
Passion, Watermelons and also  lemons.


Regular workout

Regular workouts is one of the best way to loss most of the
body weight. The following workouts can help you lose weight.


Running is also an excellent
form of exercise for weight loss. It burns a lot of calories, may help you
continue to burn calories long after a workout, may help suppress appetite and
targets harmful belly fat

        -Jumping rope

Jumping rope is a full-body
workout. It fires up your quads and glutes to help you explode from the ground,
and engages your core to keep you upright and stable as you land back down.
Jumping rope also involves a little arm and shoulder action, as they remain
tight while the rope movement comes from the wrists.

         -Weight lifting

Weight lifting affects almost every part of the body hence helping build body
muscles which in return leads to the burn of weight


Kickboxing works your core,
legs, and specifically your oblique  to
newfound glory by pumping up your heart and lungs


Spinning is a great
weight-loss activity that is relatively low impact and targets the biggest,
strongest muscles in the body.


Eat real food

Real foods are single-ingredient foods that are rich in
vitamins and minerals, lack chemical additives and are mostly unprocessed. They
include:  eggs, brown rice, potatoes,
kales, apples, unprocessed meat. The natural sugars found in fruits and
vegetables are not the same as refined sugars.

Fruits and vegetables contain natural sugars, but also
provide other nutrients like fiber, vitamins and water, which are needed as
part of a balanced diet.

Eat on a regular schedule

 It is clear that no matter how healthy you
if you are not eating at the right time then it might not be effective for your weight loss schedule. Following the same schedule every day will help you
maintain a balance between your mealtime and circadian rhythms.


Avoid alcohol

When you stop the uptake of alcohol you will eat much less
as compared to when you were taking alcohol, you will sleep better, you will
have more energy, you will improve digestion, the rate of metabolism will be
boosted, you will be hydrated hence leading to more uptake of water, and  also lowers the level of cholesterol.

Seek help from friends.

When you spend more time with you friends and tell them
about  what you feel and want about you
weight they can find ways to help you and lose weight, also spending more time
with your  friends  can reduce your stress level.