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Source: https://www.justmyfitness.com/feed/

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31. <title>Building Crushing Grip Strength: A Progressive Training Guide</title>
32. <link>https://www.justmyfitness.com/building-crushing-grip-strength/</link>
34. <dc:creator><![CDATA[Aqib Waqar]]></dc:creator>
35. <pubDate>Tue, 14 Oct 2025 11:17:32 +0000</pubDate>
36. <category><![CDATA[Fitness]]></category>
37. <category><![CDATA[Building Crushing Grip Strength]]></category>
38. <guid isPermaLink="false">https://www.justmyfitness.com/?p=11721</guid>
39.  
40. <description><![CDATA[<p>Grip strength isn’t just for climbers or powerlifters. It’s a foundational skill that supports everything from carrying groceries to deadlifting heavy weights. Crushing grip strength is one of the most practical and measurable aspects of hand strength development.&#160; Whether you’re a climber, lifter, martial artist, or just someone who wants a stronger handshake, building crushing [...]</p>
41. <p>The post <a href="https://www.justmyfitness.com/building-crushing-grip-strength/">Building Crushing Grip Strength: A Progressive Training Guide</a> appeared first on <a href="https://www.justmyfitness.com">Justmyfitness – Health And Fitness Tips</a>.</p>
42. ]]></description>
43. <content:encoded><![CDATA[
44. <p>Grip strength isn’t just for climbers or powerlifters. It’s a foundational skill that supports everything from carrying groceries to deadlifting heavy weights. Crushing grip strength is one of the most practical and measurable aspects of hand strength development.&nbsp;</p>
45.  
46.  
47.  
48. <p>Whether you’re a climber, lifter, martial artist, or just someone who wants a stronger handshake, building crushing grip strength is a game-changer.</p>
49.  
50.  
51.  
52. <p>In this blog post, I will share a comprehensive training guide for building crushing grip strength for real and lasting power.</p>
53.  
54.  
55.  
56. <h2 class="wp-block-heading"><strong>Understanding Crushing Grip Mechanics</strong></h2>
57.  
58.  
59.  
60. <p><a href="https://www.strongerbyscience.com/grip/" target="_blank" rel="noreferrer noopener nofollow">Crushing grip</a> is the strength generated when squeezing an object between your palm and fingers, with your thumb providing opposing force. This differs from pinch grip, where the thumb opposes the fingers, or support grip, which involves simply maintaining holds over extended periods.</p>
61.  
62.  
63.  
64. <p>It’s powered by the flexor muscles in your forearm and fingers, and it plays a vital role in performance, injury prevention, and even daily tasks. According to strength coaches and physiotherapists, crushing grip strength is one of the most overlooked yet essential components of upper-body power. It supports wrist stability, improves lifting mechanics, and enhances neuromuscular coordination.</p>
65.  
66.  
67. <div class="wp-block-image">
68. <figure class="aligncenter size-full"><img fetchpriority="high" decoding="async" width="590" height="400" src="https://www.justmyfitness.com/wp-content/uploads/2025/10/Crushing-Grip-Strength.webp" alt="Muscle Man use hand grips for building crushing grip" class="wp-image-11723" srcset="https://www.justmyfitness.com/wp-content/uploads/2025/10/Crushing-Grip-Strength.webp 590w, https://www.justmyfitness.com/wp-content/uploads/2025/10/Crushing-Grip-Strength-300x203.webp 300w, https://www.justmyfitness.com/wp-content/uploads/2025/10/Crushing-Grip-Strength-150x102.webp 150w, https://www.justmyfitness.com/wp-content/uploads/2025/10/Crushing-Grip-Strength-450x305.webp 450w" sizes="(max-width: 590px) 100vw, 590px" /><figcaption class="wp-element-caption">Muscle Man use hand grips for building crushing grip</figcaption></figure></div>
69.  
70.  
71. <h2 class="wp-block-heading"><strong>Progressive Training Methodology for </strong><strong>Building Crushing Grip</strong></h2>
72.  
73.  
74.  
75. <h3 class="wp-block-heading"><strong>Establishing Your Baseline</strong></h3>
76.  
77.  
78.  
79. <p>Before creating a <a href="https://www.justmyfitness.com/how-to-start-a-fitness-journey/" target="_blank" rel="noreferrer noopener">training program</a>, assess current crushing capacity honestly. Hand grippers rated by resistance level provide a standardized measurement. Can you close a 100-pound gripper? 150 pounds? 200 pounds? Understanding your starting point enables intelligent progression, targeting actual limitations rather than arbitrary training protocols.</p>
80.  
81.  
82.  
83. <p>Most untrained men begin with a closing force of somewhere between 80 and 140 pounds, whilst women typically start with a closing force of between 50 and 100 pounds. However, individual variation is substantial based on genetics, occupational hand use, and previous training history. Select a gripper that you can close for 5-8 repetitions with focused effort, as this will represent your working weight for initial training blocks.</p>
84.  
85.  
86.  
87. <h3 class="wp-block-heading"><strong>Structured Progression Protocols</strong></h3>
88.  
89.  
90.  
91. <p>Systematic progression forms the foundation of strength development. Begin with 3-4 sets of 5-8 repetitions per hand using your working weight gripper, performed 2-3 times weekly. Focus on complete closures where the handles fully touch rather than partial squeezes that don&#8217;t develop full-range strength.</p>
92.  
93.  
94.  
95. <p>As you achieve 10+ clean repetitions, progress to the next resistance level. Quality grippers like<a href="https://gripstrength.com/en-gb/products/heavy-grips-hand-grippers" target="_blank" rel="noreferrer noopener"> <strong>heavy grips</strong></a> offer calibrated resistance progressions that provide clear benchmarks, allowing you to track advancement systematically. This measurable progression maintains motivation whilst ensuring adequate training stimulus.</p>
96.  
97.  
98.  
99. <h3 class="wp-block-heading"><strong>Advanced Training Techniques</strong></h3>
100.  
101.  
102.  
103. <p>Once you&#8217;ve established a solid foundation through straightforward repetition work, advanced techniques can accelerate further gains. Eccentric training, which involves using both hands to close the gripper and then slowly resisting opening with one hand, develops tremendous strength with lighter implements. This method proves particularly effective for breaking through plateaus.</p>
104.  
105.  
106.  
107. <p>Isometric holds involve closing the gripper fully and maintaining that position for extended periods. Hold times of 10-30 seconds build strength-endurance, bridging the gap between maximum strength and practical application. These holds develop mental toughness alongside physical capacity, teaching you to maintain effort despite discomfort.</p>
108.  
109.  
110.  
111. <p>Negatives represent another valuable technique. Close the gripper with both hands, then slowly lower through the range of motion with one hand over 5-10 seconds. This eccentric-focused approach generates high training stimulus whilst managing fatigue, allowing quality work even when muscles are too fatigued for positive repetitions.</p>
112.  
113.  
114.  
115. <h2 class="wp-block-heading"><strong>Complementary Training Approaches</strong></h2>
116.  
117.  
118.  
119. <h3 class="wp-block-heading"><strong>Thick Bar Work</strong></h3>
120.  
121.  
122.  
123. <p>Increasing barbell diameter dramatically intensifies grip demands during standard exercises. Fat Gripz attachments or naturally thick implements transform regular rows, curls, and deadlifts into formidable grip challenges. This approach builds functional strength that transfers broadly whilst training multiple muscle groups simultaneously.</p>
124.  
125.  
126.  
127. <p>The key advantage lies in developing crushing endurance, the ability to maintain grip over extended sets rather than brief maximum efforts. This capacity proves invaluable for athletes whose sports require sustained gripping, from rowing to racquet sports.</p>
128.  
129.  
130.  
131. <h3 class="wp-block-heading"><strong>Dynamic Grip Training</strong></h3>
132.  
133.  
134.  
135. <p>Whilst hand grippers provide consistent resistance, variable resistance tools create different force curves throughout the range of motion. Devices with springs, bands, or rotating handles engage stabilizing muscles whilst building primary crushing strength. This variation prevents adaptation and develops grip capacity that transfers more completely to unpredictable real-world demands.</p>
136.  
137.  
138.  
139. <h3 class="wp-block-heading"><strong>Wrist and Forearm Strengthening</strong></h3>
140.  
141.  
142.  
143. <p>Crushing grip doesn&#8217;t exist in isolation; strong wrists and developed forearms provide the foundation for maximum hand strength. Wrist curls, reverse wrist curls, and wrist rolling exercises build supporting musculature that enables your hands to express their full strength potential. Neglecting these supporting areas creates imbalances, limiting overall crushing capacity.</p>
144.  
145.  
146.  
147. <h2 class="wp-block-heading"><strong>Avoiding Common Training Mistakes</strong></h2>
148.  
149.  
150.  
151. <h3 class="wp-block-heading"><strong>Excessive Volume</strong></h3>
152.  
153.  
154.  
155. <p>The most frequent error involves excessive training volume driven by enthusiasm rather than recovery capacity. Whilst forearm muscles tolerate relatively high frequencies, crushing grip training stresses finger tendons and connective tissues, requiring substantial recovery time. Starting with 2-3 weekly sessions allows adaptation whilst preventing overuse injuries.</p>
156.  
157.  
158.  
159. <p>Monitor for warning signs, including persistent hand soreness lasting multiple days, difficulty achieving full finger extension, or declining performance despite consistent effort. These symptoms indicate training has exceeded recovery capacity, warranting reduced volume or additional rest days.</p>
160.  
161.  
162.  
163. <h3 class="wp-block-heading"><strong>Neglecting Extensor Work</strong></h3>
164.  
165.  
166.  
167. <p>Training exclusively focuses on crushing strength whilst ignoring finger extensors creates muscular imbalances contributing to elbow pain and forearm tightness. Dedicate 20-30% of grip training volume to extensor work using rubber bands or specialized extension trainers. This balanced approach maintains joint health whilst optimizing long-term strength development.</p>
168.  
169.  
170.  
171. <h3 class="wp-block-heading"><strong>Improper Technique</strong></h3>
172.  
173.  
174.  
175. <p>Using momentum, incomplete closures, or inconsistent hand positioning reduces training effectiveness whilst increasing injury risk. Each repetition should demonstrate controlled movement, a complete range of motion, and consistent form. Quality repetitions build strength more effectively than higher volumes performed sloppily.</p>
176.  
177.  
178.  
179. <h2 class="wp-block-heading"><strong>Tracking Progress and Setting Goals</strong></h2>
180.  
181.  
182.  
183. <p>Measurable objectives maintain motivation and ensure progressive overload. Closing specific gripper resistance levels provides concrete benchmarks; progressing from a 150-pound to a 200-pound gripper represents quantifiable achievement. Many grip strength enthusiasts pursue certifications from various organizations, closing officially rated grippers under standardized conditions.</p>
184.  
185.  
186.  
187. <p>Document training sessions, including gripper resistances, repetitions achieved, and subjective effort levels. This data reveals patterns, identifies effective training approaches, and highlights when adjustments are necessary. Consistent progress indicates appropriate programming, whilst stagnation suggests modifications are needed.</p>
188.  
189.  
190.  
191. <h2 class="wp-block-heading"><strong>Conclusion</strong></h2>
192.  
193.  
194.  
195. <p>Building crushing grip strength requires systematic training, progressive overload, and patience. To build strong hands, first learn how they move and work.</p>
196.  
197.  
198.  
199. <p>Follow a clear step-by-step training plan, add exercises that support and balance your grip work, and avoid common errors like doing too much too soon. Keep track of your progress with simple goals. This will help you gain powerful hand strength that boosts your sports skills and everyday abilities.</p>
200. <p>The post <a href="https://www.justmyfitness.com/building-crushing-grip-strength/">Building Crushing Grip Strength: A Progressive Training Guide</a> appeared first on <a href="https://www.justmyfitness.com">Justmyfitness – Health And Fitness Tips</a>.</p>
201. ]]></content:encoded>
205. </item>
206. <item>
207. <title>What is Mesh in Inguinal Hernia Surgery? A Comprehensive Guide</title>
208. <link>https://www.justmyfitness.com/what-is-mesh-in-inguinal-hernia-surgery/</link>
210. <dc:creator><![CDATA[Dr. Mubashir Hematologist]]></dc:creator>
211. <pubDate>Sat, 04 Oct 2025 09:46:55 +0000</pubDate>
212. <category><![CDATA[Disease or Medical Condition]]></category>
213. <category><![CDATA[Mesh in Inguinal Hernia Surgery]]></category>
214. <guid isPermaLink="false">https://www.justmyfitness.com/?p=11714</guid>
215.  
216. <description><![CDATA[<p>If you are dealing with an inguinal hernia, then you might have heard about mesh surgery.   You know I can purely understand how it feels when a family member faces this condition. If I tell you my personal experience, then it was scary, but understanding the options helped me a lot in handling this condition.&#160;&#160; [...]</p>
217. <p>The post <a href="https://www.justmyfitness.com/what-is-mesh-in-inguinal-hernia-surgery/">What is Mesh in Inguinal Hernia Surgery? A Comprehensive Guide</a> appeared first on <a href="https://www.justmyfitness.com">Justmyfitness – Health And Fitness Tips</a>.</p>
218. ]]></description>
219. <content:encoded><![CDATA[
220. <p>If you are dealing with an inguinal hernia, then you might have heard about mesh <a href="https://www.justmyfitness.com/changes-to-expect-after-gastric-sleeve-surgery/" target="_blank" rel="noreferrer noopener">surgery</a>.  </p>
221.  
222.  
223.  
224. <p>You know I can purely understand how it feels when a family member faces this condition. If I tell you my personal experience, then it was scary, but understanding the options helped me a lot in handling this condition.&nbsp;&nbsp;</p>
225.  
226.  
227.  
228. <p>Keep in mind that mesh is a common fix that strengthens the repair and helps you eliminate this inguinal hernia. If you are one of those who face this issue or want to help someone resolve it, then this is for you. In this blog post, I will discuss what an inguinal hernia is, provide an in-depth discussion on mesh and explain how it plays a crucial role in the successful outcome of <a href="https://torranceherniacenter.com/hernia-type/inguinal-hernia-surgery-los-angeles/" target="_blank" rel="noreferrer noopener">inguinal hernia surgery in Los Angeles</a>.</p>
229.  
230.  
231.  
232. <h2 class="wp-block-heading">What is an Inguinal Hernia?</h2>
233.  
234.  
235.  
236. <p>An inguinal hernia is a medical issue that happens when tissue pushes through a weak spot in the groin area.  </p>
237.  
238.  
239.  
240. <p>It causes swelling in the groin area that can be painful or just annoying. This type of hernia is more common in men, likely due to the inguinal canal, where the testicle descends, as mentioned by the <a href="https://www.mayoclinic.org/diseases-conditions/inguinal-hernia/symptoms-causes/syc-20351547" target="_blank" rel="noreferrer noopener nofollow">Mayo Clinic</a>. The swollen part may become visible when you cough or lift something. </p>
241.  
242.  
243. <div class="wp-block-image">
244. <figure class="aligncenter size-full"><img decoding="async" width="300" height="300" src="https://www.justmyfitness.com/wp-content/uploads/2025/10/Inguinal-Hernia.webp" alt="Inguinal Hernia" class="wp-image-11716" srcset="https://www.justmyfitness.com/wp-content/uploads/2025/10/Inguinal-Hernia.webp 300w, https://www.justmyfitness.com/wp-content/uploads/2025/10/Inguinal-Hernia-150x150.webp 150w" sizes="(max-width: 300px) 100vw, 300px" /><figcaption class="wp-element-caption">Inguinal Hernia</figcaption></figure></div>
245.  
246.  
247. <p>I have also experienced that the intestine or fat can also put some pressure on, leading to discomfort. Its symptoms include pain in the groin, especially when bending.&nbsp;</p>
248.  
249.  
250.  
251. <p>If ignored, it can lead to complications such as strangulation, where blood flow is cut off. And after that, keep in mind that this becomes a serious condition and needs quick surgery.&nbsp;&nbsp;</p>
252.  
253.  
254.  
255. <p>Doctors diagnose it with a physical exam, sometimes using an ultrasound. Surgery is usually recommended to prevent issues and alleviate symptoms because it&#8217;s common, with millions of procedures performed yearly, so you are not alone.&nbsp;</p>
256.  
257.  
258.  
259. <h2 class="wp-block-heading">What is Mesh in Inguinal Hernia Surgery?</h2>
260.  
261.  
262.  
263. <p>Mesh is a biological material used to reinforce the abdominal wall during hernia repair.&nbsp;</p>
264.  
265.  
266.  
267. <p>According to my experience, it is a patch-like structure that helps the muscle heal stronger. Therefore, it helps reduce the likelihood of reappearance. Surgeons place it over the defect to support the tissue, just like a safety net.&nbsp;&nbsp;</p>
268.  
269.  
270.  
271. <p>There are two main types of mesh used in inguinal hernia repair:</p>
272.  
273.  
274.  
275. <h3 class="wp-block-heading">Synthetic Mesh</h3>
276.  
277.  
278.  
279. <p>Synthetic mesh is made from materials such as <strong>polypropylene</strong>. I have observed how durable and widely used it is for open or laparoscopic repairs.&nbsp;</p>
280.  
281.  
282.  
283. <p>This non-absorbable type stays in place, integrating with your tissue over time. It’s affordable and effective for most cases, though it can sometimes cause inflammation if not placed correctly.</p>
284.  
285.  
286.  
287. <h3 class="wp-block-heading">Biologic Mesh</h3>
288.  
289.  
290.  
291. <p>Biologic mesh is derived from animal or human tissue and processed to ensure its safety. You should know that it’s absorbable, dissolving as your body heals, as mentioned in<a href="https://www.sciencedirect.com/science/article/pii/S1742706124003271" target="_blank" rel="noreferrer noopener nofollow"> ScienceDirect</a>. </p>
292.  
293.  
294.  
295. <p>It’s ideal for infected or contaminated hernias, reducing the risk of rejection. Whereas it is pricier, it promotes natural healing, and that is a plus point for complex cases.&nbsp;&nbsp;</p>
296.  
297.  
298.  
299. <p>Mesh has become the standard since the <strong>1990s,</strong> and I have seen it used through small incisions in minimally invasive surgery. It also helps speed up recovery. But keep in mind that it&#8217;s not for everyone; some opt for suture-only if the hernia is small, but it’s reliable for most.</p>
300.  
301.  
302.  
303. <h2 class="wp-block-heading">Benefits of Mesh in Inguinal Hernia Surgery</h2>
304.  
305.  
306.  
307. <p>Mesh repair reduces the likelihood of the hernia recurring. It strengthens the wall with recurrence under a specific percentage. This durability means one surgery often does it.</p>
308.  
309.  
310.  
311. <p><a href="https://www.justmyfitness.com/post-workout-recovery-tips-for-faster-healing/" target="_blank" rel="noreferrer noopener">Recovery</a> is quicker with mesh. Minimally invasive methods using mesh cause less pain and scarring. I have heard that patients typically return to work within<strong> 1-2 weeks</strong>, which is a significant advantage.</p>
312.  
313.  
314.  
315. <p>It supports the tissue without tension and distributes pressure, reducing strain on stitches. This comfort helps healing.</p>
316.  
317.  
318.  
319. <p>Mesh suits various hernias, from small to large. It’s versatile for open or laparoscopic approaches, and this option fits different patient needs.&nbsp;</p>
320.  
321.  
322.  
323. <h2 class="wp-block-heading">How is Mesh Used in Inguinal Hernia Surgery?</h2>
324.  
325.  
326.  
327. <p>Surgeons use mesh in open or minimally invasive repairs. I have seen how it works in open surgery; they make an incision, push tissue back, and place mesh over the defect. Stitches or tacks secure it, then the cut closes.&nbsp;</p>
328.  
329.  
330.  
331. <p>In laparoscopic surgery, small incisions allow a camera and tools. Mesh is inserted and secured to minimize scarring. Robotic methods add precision with controls.</p>
332.  
333.  
334.  
335. <p>The procedure takes <strong>1-2 hours</strong> under anesthesia. And after that, the mesh integrates with tissue in weeks, becoming part of the body. You just need to continuously follow up to ensure healing, with most people returning to normal in<strong> 4-6 </strong>weeks.</p>
336.  
337.  
338.  
339. <h2 class="wp-block-heading">Advantages of Mesh Hernia Repair Los Angeles</h2>
340.  
341.  
342.  
343. <p>In Los Angeles, mesh repair offers quicker recovery. You may have also read bout how minimally invasive techniques use small incisions for less pain. This approach gets patients moving sooner.</p>
344.  
345.  
346.  
347. <p>It reduces recurrence risks. Mesh reinforces the wall, resulting in failures dropping to low single digits and allows tension-free repair.&nbsp;</p>
348.  
349.  
350.  
351. <h2 class="wp-block-heading">Recovery After Mesh Hernia Repair Los Angeles</h2>
352.  
353.  
354.  
355. <p>After undergoing <a href="https://torranceherniacenter.com/technique/mesh-hernia-repair-los-angeles/" target="_blank" rel="noreferrer noopener">Mesh Hernia Repair Los Angeles</a>, patients can generally expect to experience a quicker recovery compared to traditional open surgery. I have personally observed that patients often walk soon after treatment to prevent clots. Pain meds help, with most of them taking effect in a day or two.</p>
356.  
357.  
358.  
359. <p>Mesh patients typically return to work in<strong> 1-2 weeks</strong> compared to longer recovery times for non-mesh patients. You just have to take some care, such as avoiding heavy lifting for <strong>4-6 weeks</strong>, to allow the injury to heal.</p>
360.  
361.  
362.  
363. <h2 class="wp-block-heading">Conclusion</h2>
364.  
365.  
366.  
367. <p>Inguinal hernia surgery with mesh is a game-changer. It offers faster recovery and minimizes the risk of recurrence.&nbsp;</p>
368.  
369.  
370.  
371. <p>From my own experience, I have witnessed how this option not only strengthens the abdominal wall but also provides peace of mind. The convenience of minimally invasive techniques means less pain and quicker return to daily activities. </p>
372.  
373.  
374.  
375. <p>If you or a loved one is navigating this condition, I encourage you to consider mesh as a reliable solution. It can significantly improve the quality of life and promote healing.</p>
376. <p>The post <a href="https://www.justmyfitness.com/what-is-mesh-in-inguinal-hernia-surgery/">What is Mesh in Inguinal Hernia Surgery? A Comprehensive Guide</a> appeared first on <a href="https://www.justmyfitness.com">Justmyfitness – Health And Fitness Tips</a>.</p>
377. ]]></content:encoded>
381. </item>
382. <item>
383. <title>10 Daily Habits That Improve Your Health and Wellness</title>
384. <link>https://www.justmyfitness.com/habits-to-improve-your-health-and-wellness/</link>
386. <dc:creator><![CDATA[Dr. Mubashir Hematologist]]></dc:creator>
387. <pubDate>Fri, 05 Sep 2025 19:59:22 +0000</pubDate>
388. <category><![CDATA[Health Tips]]></category>
389. <category><![CDATA[fitness habits]]></category>
390. <category><![CDATA[healthy lifestyle]]></category>
391. <category><![CDATA[nutrition advice]]></category>
392. <category><![CDATA[self-care routines]]></category>
393. <category><![CDATA[wellness tips]]></category>
394. <guid isPermaLink="false">https://www.justmyfitness.com/?p=11677</guid>
395.  
396. <description><![CDATA[<p>Your lifestyle determines who you are and who you will be in the future! And your lifestyle is what you follow every day from day to night, from waking up to going to bed. That’s why your daily routines should be healthy habits. I’ll be honest with you, whenever I think about “getting healthy,” I [...]</p>
397. <p>The post <a href="https://www.justmyfitness.com/habits-to-improve-your-health-and-wellness/">10 Daily Habits That Improve Your Health and Wellness</a> appeared first on <a href="https://www.justmyfitness.com">Justmyfitness – Health And Fitness Tips</a>.</p>
398. ]]></description>
399. <content:encoded><![CDATA[
400. <p>Your lifestyle determines who you are and who you will be in the future! And your lifestyle is what you follow every day from day to night, from waking up to going to bed. That’s why your daily routines should be <strong>healthy habits</strong>.</p>
401.  
402.  
403.  
404. <p>I’ll be honest with you, whenever I think about “getting healthy,” I imagine drastic diet changes, basically turning my life upside down. But… these things ain’t for you to trouble, but to troubleshoot, hehe, sorry for some techy lingo.</p>
405.  
406.  
407.  
408. <p>You can start with something simple and easy. Over time, you’ll adopt some of the daily healthy habits. Willing to know more? Keep on reading because I’ve curated a list of something that I imagined doing as well.</p>
409.  
410.  
411.  
412. <h2 class="wp-block-heading">10 Healthy Habits to Follow Everyday: Specialists’ Recommended</h2>
413.  
414.  
415.  
416. <p>Not all routines are healthy, not all healthy routines are for you! Why did I say that? Every person is a unique creature, and they need specific daily routine plans based on their body structure and inner matter.</p>
417.  
418.  
419.  
420. <p>To get a plan, you need to consult a dietician, a doctor, and your yoga coach to prepare a plan based on your style. You can also use a trustworthy <a href="https://orbithc.com/ai-agent-in-healthcare.html" target="_blank" rel="noreferrer noopener">AI agent in healthcare</a> to get health guides and daily fitness routines as per your schedule and interests. However, I’ve come up with 10 general healthy habits to follow every day that are recommended by specialists.</p>
421.  
422.  
423.  
424. <ol style="background-color:#d8fff3;list-style-type:upper-roman" class="wp-block-list has-background">
425. <li><strong>Start Your Day with Morning Stretch</strong></li>
426.  
427.  
428.  
429. <li><strong>Drink Enough Water</strong></li>
430.  
431.  
432.  
433. <li><strong>Do Floss Well</strong></li>
434.  
435.  
436.  
437. <li><strong>Maintain a Balanced Diet</strong></li>
438.  
439.  
440.  
441. <li><strong>Apply Sunscreen</strong></li>
442.  
443.  
444.  
445. <li><strong>Go for Nuts (Dry Fruit)</strong></li>
446.  
447.  
448.  
449. <li><strong>Take a Nap</strong></li>
450.  
451.  
452.  
453. <li><strong>Go Offline and Enjoy a Hobby</strong></li>
454.  
455.  
456.  
457. <li><strong>Enjoy Being Social</strong></li>
458.  
459.  
460.  
461. <li><strong>Quit Smoking</strong></li>
462. </ol>
463.  
464.  
465.  
466. <h3 class="wp-block-heading">1. Start Your Day with Morning Stretch</h3>
467.  
468.  
469.  
470. <p>As you kickstart your day by waking up in the morning, I’d like to start the list of daily healthy routines with a morning stretch. Stretching your body before getting out of bed awakens your body, increases blood circulation, and sets a tone for the day.</p>
471.  
472.  
473.  
474. <p>Just remove your blanket and move your lower limb from left to right, and repeat the process two to three times. Now, the upper body with your arms’ wrists while opening and closing your hands.</p>
475.  
476.  
477. <div class="wp-block-image">
478. <figure class="aligncenter size-full is-resized"><img decoding="async" width="1024" height="576" src="https://www.justmyfitness.com/wp-content/uploads/2025/09/Start-Your-Day-with-Morning-Stretch-Image-Puffy.webp" alt="Start Your Day with Morning Stretch | Image Puffy" class="wp-image-11688" style="width:700px" srcset="https://www.justmyfitness.com/wp-content/uploads/2025/09/Start-Your-Day-with-Morning-Stretch-Image-Puffy.webp 1024w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Start-Your-Day-with-Morning-Stretch-Image-Puffy-300x169.webp 300w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Start-Your-Day-with-Morning-Stretch-Image-Puffy-768x432.webp 768w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Start-Your-Day-with-Morning-Stretch-Image-Puffy-150x84.webp 150w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Start-Your-Day-with-Morning-Stretch-Image-Puffy-450x253.webp 450w" sizes="(max-width: 1024px) 100vw, 1024px" /><figcaption class="wp-element-caption"><em>Start Your Day with Morning Stretch | Image Puffy</em></figcaption></figure></div>
479.  
480.  
481. <h3 class="wp-block-heading">2. Drink Enough Water</h3>
482.  
483.  
484.  
485. <p>Your body is made up of about 60% water, and when it doesn&#8217;t get enough water, it may affect mood, energy, and focus. Starting your day with a glass of water and keeping a bottle nearby ensures you meet the recommended 8–10 glasses daily.</p>
486.  
487.  
488.  
489. <p>Add lemon slices, cucumber, or mint if plain water feels boring; it’ll also boost digestion and metabolism. However, such ingredients in water make it a fat burner and a great remedy for people who want to lose weight.</p>
490.  
491.  
492. <div class="wp-block-image">
493. <figure class="aligncenter size-full is-resized"><img loading="lazy" decoding="async" width="1024" height="576" src="https://www.justmyfitness.com/wp-content/uploads/2025/09/Drink-Enough-Water-Image-PlacervilleDentistry.webp" alt="Drink Enough Water | Image PlacervilleDentistry" class="wp-image-11687" style="width:700px" srcset="https://www.justmyfitness.com/wp-content/uploads/2025/09/Drink-Enough-Water-Image-PlacervilleDentistry.webp 1024w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Drink-Enough-Water-Image-PlacervilleDentistry-300x169.webp 300w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Drink-Enough-Water-Image-PlacervilleDentistry-768x432.webp 768w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Drink-Enough-Water-Image-PlacervilleDentistry-150x84.webp 150w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Drink-Enough-Water-Image-PlacervilleDentistry-450x253.webp 450w" sizes="(max-width: 1024px) 100vw, 1024px" /><figcaption class="wp-element-caption"><em>Drink Enough Water | Image PlacervilleDentistry</em></figcaption></figure></div>
494.  
495.  
496. <h3 class="wp-block-heading">3. Do Floss Well</h3>
497.  
498.  
499.  
500. <p>All day, we eat a lot; admit it before it&#8217;s too late. That&#8217;s why brushing isn&#8217;t enough. Flossing removes the food and plaque between your teeth that a toothbrush can’t reach because of the thicker structure and multiple brushes.</p>
501.  
502.  
503.  
504. <p>Poor oral hygiene has been linked to heart disease and diabetes, so don’t underestimate this tiny step. The reason is that 2 minutes of flossing each night can save you from bigger health problems later.</p>
505.  
506.  
507. <div class="wp-block-image">
508. <figure class="aligncenter size-full is-resized"><img loading="lazy" decoding="async" width="1024" height="576" src="https://www.justmyfitness.com/wp-content/uploads/2025/09/Do-Floss-Well-Image-StartSmileShop-1.webp" alt="Drink Enough Water | Image StartSmileShop" class="wp-image-11686" style="width:700px" srcset="https://www.justmyfitness.com/wp-content/uploads/2025/09/Do-Floss-Well-Image-StartSmileShop-1.webp 1024w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Do-Floss-Well-Image-StartSmileShop-1-300x169.webp 300w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Do-Floss-Well-Image-StartSmileShop-1-768x432.webp 768w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Do-Floss-Well-Image-StartSmileShop-1-150x84.webp 150w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Do-Floss-Well-Image-StartSmileShop-1-450x253.webp 450w" sizes="(max-width: 1024px) 100vw, 1024px" /><figcaption class="wp-element-caption"><em>Drink Enough Water | Image StartSmileShop</em></figcaption></figure></div>
509.  
510.  
511. <h3 class="wp-block-heading">4. Maintain a Balanced Diet</h3>
512.  
513.  
514.  
515. <p>Is only eating fruits healthy? That&#8217;s why focusing on a balanced diet is way better than extreme dieting. Fill your plate with colorful veggies, whole grains, lean proteins, and healthy fats.</p>
516.  
517.  
518.  
519. <p>You can follow the “<a href="https://www.investopedia.com/terms/1/80-20-rule.asp" target="_blank" rel="noreferrer noopener">80/20 rule</a>”: eat healthy 80% of the time and allow small treats 20% of the time. This keeps you consistent without feeling restricted.</p>
520.  
521.  
522. <div class="wp-block-image">
523. <figure class="aligncenter size-full is-resized"><img loading="lazy" decoding="async" width="1024" height="576" src="https://www.justmyfitness.com/wp-content/uploads/2025/09/Maintain-a-Balanced-Diet-Image-Flipboard.webp" alt="Drink Enough Water | Image Flipboard" class="wp-image-11684" style="width:700px" srcset="https://www.justmyfitness.com/wp-content/uploads/2025/09/Maintain-a-Balanced-Diet-Image-Flipboard.webp 1024w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Maintain-a-Balanced-Diet-Image-Flipboard-300x169.webp 300w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Maintain-a-Balanced-Diet-Image-Flipboard-768x432.webp 768w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Maintain-a-Balanced-Diet-Image-Flipboard-150x84.webp 150w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Maintain-a-Balanced-Diet-Image-Flipboard-450x253.webp 450w" sizes="(max-width: 1024px) 100vw, 1024px" /></figure></div>
524.  
525.  
526. <h3 class="wp-block-heading">5. Apply Sunscreen</h3>
527.  
528.  
529.  
530. <p>Sun rays contain ultraviolet frequency waves that are not healthy for your skin, which may cause skin damage or even cancer. That&#8217;s why applying sunscreen during the day while going out would be one of the best daily routines.</p>
531.  
532.  
533.  
534. <p>Furthermore, you can use <strong>SPF 30</strong> daily or higher to prevent premature aging, sunburn, and even skin cancer. Make it as routine as brushing your teeth to glow from the inner and outside of your body.</p>
535.  
536.  
537. <div class="wp-block-image">
538. <figure class="aligncenter size-full is-resized"><img loading="lazy" decoding="async" width="1024" height="576" src="https://www.justmyfitness.com/wp-content/uploads/2025/09/Apply-Sunscreen-Image-Sagliksepeti-1.webp" alt="Apply Sunscreen | Image Sagliksepeti" class="wp-image-11683" style="width:700px" srcset="https://www.justmyfitness.com/wp-content/uploads/2025/09/Apply-Sunscreen-Image-Sagliksepeti-1.webp 1024w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Apply-Sunscreen-Image-Sagliksepeti-1-300x169.webp 300w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Apply-Sunscreen-Image-Sagliksepeti-1-768x432.webp 768w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Apply-Sunscreen-Image-Sagliksepeti-1-150x84.webp 150w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Apply-Sunscreen-Image-Sagliksepeti-1-450x253.webp 450w" sizes="(max-width: 1024px) 100vw, 1024px" /><figcaption class="wp-element-caption"><em>Apply Sunscreen | Image Sagliksepeti</em></figcaption></figure></div>
539.  
540.  
541. <h3 class="wp-block-heading">6. Go for Nuts (Dry Fruit)</h3>
542.  
543.  
544.  
545. <p>A small handful of almonds, walnuts, or cashews is packed with protein, healthy fats, and vitamins that your body demands. Nuts improve brain function, heart health, and keep you full while you are not having a meal.</p>
546.  
547.  
548.  
549. <p>But wait&#8230; just be mindful of portion size, about 4–5 soaked almonds or 2–3 walnuts a day are enough. The reason behind this small portion size is that nuts are highly powerful, and a large portion may disturb your digestive system.</p>
550.  
551.  
552. <div class="wp-block-image">
553. <figure class="aligncenter size-full is-resized"><img loading="lazy" decoding="async" width="1024" height="576" src="https://www.justmyfitness.com/wp-content/uploads/2025/09/Go-Nuts-Image-Pinterest.webp" alt="Go for Nuts | Image Pinterest" class="wp-image-11681" style="width:700px" srcset="https://www.justmyfitness.com/wp-content/uploads/2025/09/Go-Nuts-Image-Pinterest.webp 1024w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Go-Nuts-Image-Pinterest-300x169.webp 300w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Go-Nuts-Image-Pinterest-768x432.webp 768w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Go-Nuts-Image-Pinterest-150x84.webp 150w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Go-Nuts-Image-Pinterest-450x253.webp 450w" sizes="(max-width: 1024px) 100vw, 1024px" /><figcaption class="wp-element-caption"><em>Go for Nuts | Image Pinterest</em></figcaption></figure></div>
554.  
555.  
556. <h3 class="wp-block-heading">7. Take a Nap</h3>
557.  
558.  
559.  
560. <p>A short 20-minute power nap boosts memory, focus, and mood without interfering with nighttime sleep. Avoid napping too long (over 40 minutes) as it may make you groggy. If you work long hours, this mini-break can recharge your mind and body.</p>
561.  
562.  
563.  
564. <p>Albert Einstein used to take <a href="https://www.todoist.com/inspiration/productive-sleep#:~:text=to%20have%20slept-,10%20hours%20per%20night,-%2C%20plus%20regular%20daytime" target="_blank" rel="noreferrer noopener nofollow">10 hours of sleep</a> at night and short naps during the day. However, some famous personalities prefer to sleep for only 7-8 hours at night and a 1-2 hour nap during the day.</p>
565.  
566.  
567. <div class="wp-block-image">
568. <figure class="aligncenter size-full is-resized"><img loading="lazy" decoding="async" width="1024" height="576" src="https://www.justmyfitness.com/wp-content/uploads/2025/09/Take-a-Nap-Image-SiliconRepublic.webp" alt="Take a Nap | Image SiliconRepublic" class="wp-image-11691" style="width:700px" srcset="https://www.justmyfitness.com/wp-content/uploads/2025/09/Take-a-Nap-Image-SiliconRepublic.webp 1024w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Take-a-Nap-Image-SiliconRepublic-300x169.webp 300w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Take-a-Nap-Image-SiliconRepublic-768x432.webp 768w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Take-a-Nap-Image-SiliconRepublic-150x84.webp 150w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Take-a-Nap-Image-SiliconRepublic-450x253.webp 450w" sizes="(max-width: 1024px) 100vw, 1024px" /><figcaption class="wp-element-caption"><em>Take a Nap | Image SiliconRepublic</em></figcaption></figure></div>
569.  
570.  
571. <h3 class="wp-block-heading">8. Go Offline and Enjoy a Hobby</h3>
572.  
573.  
574.  
575. <p>Social media is a distraction. Again, it&#8217;s a distraction, an illusion, which you need to break for your own good. After social media, we have forgotten about enjoying our lives in nature while doing our favorite activities.</p>
576.  
577.  
578.  
579. <p>You should take 30–60 minutes daily for a hobby, whether it’s painting, gardening, journaling, knitting, or cooking, to reduce stress and spark creativity. It’s like pressing the “refresh” button for your brain.</p>
580.  
581.  
582. <div class="wp-block-image">
583. <figure class="aligncenter size-full is-resized"><img loading="lazy" decoding="async" width="1024" height="576" src="https://www.justmyfitness.com/wp-content/uploads/2025/09/Go-Offline-and-Enjoy-a-Hobby-Image-FreePik.webp" alt="Go Offline and Enjoy a Hobby | Image FreePik" class="wp-image-11680" style="width:700px" srcset="https://www.justmyfitness.com/wp-content/uploads/2025/09/Go-Offline-and-Enjoy-a-Hobby-Image-FreePik.webp 1024w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Go-Offline-and-Enjoy-a-Hobby-Image-FreePik-300x169.webp 300w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Go-Offline-and-Enjoy-a-Hobby-Image-FreePik-768x432.webp 768w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Go-Offline-and-Enjoy-a-Hobby-Image-FreePik-150x84.webp 150w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Go-Offline-and-Enjoy-a-Hobby-Image-FreePik-450x253.webp 450w" sizes="(max-width: 1024px) 100vw, 1024px" /><figcaption class="wp-element-caption"><em>Go Offline and Enjoy a Hobby | Image FreePik</em></figcaption></figure></div>
584.  
585.  
586. <h3 class="wp-block-heading">9. Enjoy Being Social</h3>
587.  
588.  
589.  
590. <p>Human connection is food for the soul. Meeting friends, talking with family, or even greeting a neighbor releases oxytocin (the “bonding hormone”) that improves mental well-being. Socializing helps fight loneliness and gives life a sense of meaning.</p>
591.  
592.  
593.  
594. <p>This would give your body the power to survive and share your mental condition with your loved ones, and gather motivation. Moreover, you will get to realize how the online world has burdened your brain and how easy it is to get rid of it.</p>
595.  
596.  
597. <div class="wp-block-image">
598. <figure class="aligncenter is-resized"><img loading="lazy" decoding="async" width="1024" height="576" src="https://www.justmyfitness.com/wp-content/uploads/2025/09/Enjoy-Being-Social-Image-Cardiff-University.webp" alt="Enjoy Being Social | Image Cardiff University" class="wp-image-11679" style="width:700px" srcset="https://www.justmyfitness.com/wp-content/uploads/2025/09/Enjoy-Being-Social-Image-Cardiff-University.webp 1024w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Enjoy-Being-Social-Image-Cardiff-University-300x169.webp 300w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Enjoy-Being-Social-Image-Cardiff-University-768x432.webp 768w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Enjoy-Being-Social-Image-Cardiff-University-150x84.webp 150w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Enjoy-Being-Social-Image-Cardiff-University-450x253.webp 450w" sizes="(max-width: 1024px) 100vw, 1024px" /><figcaption class="wp-element-caption"><em>Enjoy Being Social | Image Cardiff University</em></figcaption></figure></div>
599.  
600.  
601. <h3 class="wp-block-heading">10. Quit Smoking</h3>
602.  
603.  
604.  
605. <p>This is the hardest but the most powerful health habit. Smoking affects your lungs, heart, and nearly every organ in the body. Quitting reduces the risk of cancer, improves lung capacity, and even boosts energy levels.</p>
606.  
607.  
608.  
609. <p>If you struggle to <a href="https://www.justmyfitness.com/struggling-to-quit-smoking-how-nicotine-pouches-can-help/" target="_blank" rel="noreferrer noopener">quit smoking</a>, you can seek professional help or support groups to secure your future self. You can also use Nicotine Pouches to get rid of your smoking habit and start living a new smoke-free life.</p>
610.  
611.  
612. <div class="wp-block-image">
613. <figure class="aligncenter size-full is-resized"><img loading="lazy" decoding="async" width="1024" height="576" src="https://www.justmyfitness.com/wp-content/uploads/2025/09/Quit-Smoking-Image-Imgur.webp" alt="Quit Smoking | Image Imgur" class="wp-image-11678" style="width:700px" srcset="https://www.justmyfitness.com/wp-content/uploads/2025/09/Quit-Smoking-Image-Imgur.webp 1024w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Quit-Smoking-Image-Imgur-300x169.webp 300w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Quit-Smoking-Image-Imgur-768x432.webp 768w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Quit-Smoking-Image-Imgur-150x84.webp 150w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Quit-Smoking-Image-Imgur-450x253.webp 450w" sizes="(max-width: 1024px) 100vw, 1024px" /><figcaption class="wp-element-caption">Quit Smoking | Image Imgur</figcaption></figure></div>
614.  
615.  
616. <h2 class="wp-block-heading">What’s My Opinion?</h2>
617.  
618.  
619.  
620. <p>Well, you have the daily habits that improve your health and wellness while helping you keep a fit body.</p>
621.  
622.  
623.  
624. <p>I bet you didn’t you this: I’ve followed each of these daily routines, but the most benefit I got from the list is enjoying being social.</p>
625.  
626.  
627.  
628. <p>Let me explain: every person is insecure about their insecurities, and they don’t want to reveal these to someone.</p>
629.  
630.  
631.  
632. <p>When you interact with someone, you go social, and if you don’t ask about their insecurities, your bond will be strengthened. That’s the whole point.</p>
633.  
634.  
635.  
636. <p>You met someone, you make friends, you share positive vibes together; that’s life, buddy. Go out of your tiny, insecure comfort zone and share what you like to do.</p>
637.  
638.  
639.  
640. <p class="has-text-align-center has-background" style="background-color:#d8fff3"><strong>World awaits you!</strong></p>
641.  
642.  
643.  
644. <h2 class="wp-block-heading">People Also Ask</h2>
645.  
646.  
647.  
648. <div class="schema-faq wp-block-yoast-faq-block"><div class="schema-faq-section" id="faq-question-1757083068535"><strong class="schema-faq-question">Q1. What is the best nightly routine?</strong> <p class="schema-faq-answer">The best nightly routine consists of applying a skin ointment, avoiding coffee, enjoying reading, and meditating for a minute.</p> </div> <div class="schema-faq-section" id="faq-question-1757083076728"><strong class="schema-faq-question">Q2. What should I avoid in my night routine?</strong> <p class="schema-faq-answer">You should avoid alcohol, having screen time in bed, and especially thinking more about life.</p> </div> <div class="schema-faq-section" id="faq-question-1757083084974"><strong class="schema-faq-question">Q3. What is the one sleep habit that matters for a longer life?</strong> <p class="schema-faq-answer">One sleep habit is based on consistent sleep of you need that matters for a longer life.</p> </div> <div class="schema-faq-section" id="faq-question-1757083093660"><strong class="schema-faq-question">Q4. How much sleep do you need by age?</strong> <p class="schema-faq-answer">The human body decreases the sleep time by age, as newborns need 14-17 hours, 6-12 years need 9-12 hours, teens need 8-10 hours, and adults require 7-8 hours of sleep.</p> </div> </div>
649. <p>The post <a href="https://www.justmyfitness.com/habits-to-improve-your-health-and-wellness/">10 Daily Habits That Improve Your Health and Wellness</a> appeared first on <a href="https://www.justmyfitness.com">Justmyfitness – Health And Fitness Tips</a>.</p>
650. ]]></content:encoded>
654. </item>
655. <item>
656. <title>How to Start a Fitness Journey &#8211; Beginner’s Guide</title>
657. <link>https://www.justmyfitness.com/how-to-start-a-fitness-journey/</link>
659. <dc:creator><![CDATA[Dr. Mubashir Hematologist]]></dc:creator>
660. <pubDate>Thu, 04 Sep 2025 18:55:46 +0000</pubDate>
661. <category><![CDATA[Fitness]]></category>
662. <category><![CDATA[Fitness Tips]]></category>
663. <guid isPermaLink="false">https://www.justmyfitness.com/?p=11661</guid>
664.  
665. <description><![CDATA[<p>If you are just starting your way to fitness, remember, it&#8217;s a marathon race; take small steps, be consistent, stick to a routine, and avoid doing too much as a beginner. At the age of 50, I still go to the Gym… Being a busy person, it was very challenging to keep myself up with [...]</p>
666. <p>The post <a href="https://www.justmyfitness.com/how-to-start-a-fitness-journey/">How to Start a Fitness Journey &#8211; Beginner’s Guide</a> appeared first on <a href="https://www.justmyfitness.com">Justmyfitness – Health And Fitness Tips</a>.</p>
667. ]]></description>
668. <content:encoded><![CDATA[
669. <p><strong>If you are just starting your way to fitness, remember, it&#8217;s a marathon race; take small steps, be consistent, stick to a routine, and avoid doing too much as a beginner</strong>.</p>
670.  
671.  
672.  
673. <p>At the age of 50, I still go to the Gym…</p>
674.  
675.  
676.  
677. <p>Being a busy person, it was very challenging to keep myself up with fitness routines and the Gym. But I did.. As of now, I’m <strong>50+ years old</strong>, but I still go to the gym, walk, and do exercises that make me fit and active.</p>
678.  
679.  
680.  
681. <p>I would like to share that this routine takes more than 30 years, as it started during my medical college days, and I remained consistent while facing many challenges like time management, studies, family, and patients at the hospital.</p>
682.  
683.  
684.  
685. <p>So, now I’m seeing all of you at my younger age when I was committed to doing.. In this guide, I have shared ho how you can start your fitness journey as a beginner&nbsp;</p>
686.  
687.  
688.  
689. <h2 class="wp-block-heading" style="font-size:32px">Why You Need to Start a Fitness Journey?</h2>
690.  
691.  
692.  
693. <p>Why you are starting a fitness journey depends on your needs or desires. For example, you want to look handsome, <a href="https://www.justmyfitness.com/guide-to-achieving-your-health-goals/" target="_blank" rel="noreferrer noopener">achieve health goals</a>, or want to become an athlete. But more common reasons you need to start a fitness journey are here:</p>
694.  
695.  
696.  
697. <h3 class="wp-block-heading">1. Better Health<strong></strong></h3>
698.  
699.  
700.  
701. <p>One of the biggest reasons to start a fitness journey is your health. <a href="https://www.justmyfitness.com/landmine-row-exercise/" target="_blank" rel="noreferrer noopener">Regular exercise</a> keeps your heart strong, improves blood circulation, and lowers the risk of diseases like <a href="https://www.justmyfitness.com/cookies-for-diabetes/" target="_blank" rel="noreferrer noopener">diabetes</a> or high blood pressure. Even simple activities like walking or stretching daily can make a big difference over time.</p>
702.  
703.  
704.  
705. <h3 class="wp-block-heading">2. More Energy in Daily Life</h3>
706.  
707.  
708.  
709. <p>At first, working out may feel tiring, but as your body adjusts, you’ll actually feel more energetic. I remember when I started, I used to feel lazy most of the day. But after a few weeks of exercise, I noticed I had more energy to finish my work and enjoy my day without feeling exhausted.</p>
710.  
711.  
712.  
713. <h3 class="wp-block-heading">3. Weight Control and Body Shape<strong></strong></h3>
714.  
715.  
716.  
717. <p>If you want to lose weight, maintain it, or simply tone your body, fitness is the way to go. Exercise helps burn calories and builds muscle, which gives your body a better shape. It’s not about looking like a bodybuilder; it’s about feeling good and confident in your own skin.</p>
718.  
719.  
720.  
721. <h3 class="wp-block-heading">4. Stronger Body and Less Pain<strong></strong></h3>
722.  
723.  
724.  
725. <p>Working out makes your muscles and bones stronger. This means you’ll have fewer chances of body aches, injuries, or posture problems. For example, many beginners notice their back pain reduces once they start doing simple strength exercises.</p>
726.  
727.  
728.  
729. <h3 class="wp-block-heading">5. Mental Health Boost<strong></strong></h3>
730.  
731.  
732.  
733. <p>Fitness isn’t only about the body; it’s amazing for the mind too. Exercise releases “feel-good” hormones that help reduce stress, anxiety, and even sadness. Personally, I noticed that after a good workout, I always feel lighter and happier, no matter how stressful my day was.</p>
734.  
735.  
736.  
737. <h3 class="wp-block-heading">6. Better Sleep<strong></strong></h3>
738.  
739.  
740.  
741. <p>If you struggle with sleep, regular exercise can help you sleep more deeply and wake up fresher. Your body recovers better at night, and you’ll feel less restless.</p>
742.  
743.  
744.  
745. <h3 class="wp-block-heading">7. Confidence &amp; Self-Discipline<strong></strong></h3>
746.  
747.  
748.  
749. <p>Each time you reach a small goal—like running a little longer, lifting a bit more, or staying consistent—you’ll feel proud of yourself. That confidence slowly grows and also helps you stay disciplined in other areas of life, like work or studies.</p>
750.  
751.  
752.  
753. <h3 class="wp-block-heading">8. A Long-Term Lifestyle Change<strong></strong></h3>
754.  
755.  
756.  
757. <p>Starting a fitness journey isn’t just a short project; it’s a lifestyle change. The small habits you build today, like moving more, eating better, and caring for your health, will give you benefits for years to come.</p>
758.  
759.  
760.  
761. <h2 class="wp-block-heading" style="font-size:32px">Different Types of Exercises<strong></strong></h2>
762.  
763.  
764.  
765. <p>Now, know the types of exercises to understand what kind of exercise is fit for you.&nbsp;</p>
766.  
767.  
768.  
769. <h3 class="wp-block-heading">1. Cardio (Aerobic Exercises)<strong></strong></h3>
770.  
771.  
772.  
773. <p><a href="https://www.healthline.com/health/fitness-exercise/cardio-exercises-list" target="_blank" rel="noreferrer noopener nofollow">Cardio</a> is any exercise that raises your heart rate and makes you breathe a little faster. It’s one of the easiest ways to start because you don’t need much equipment. You can start with Walking, jogging, cycling, swimming, or even dancing are great beginner-friendly options.</p>
774.  
775.  
776.  
777. <p>I like walking, and it&#8217;s my favorite cardio exercise. I go out for a nature walk early in the morning, which helps me to feel fresh. However, I have a short time, so I use a <strong>treadmill</strong> for walking.</p>
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779.  
780.  
781. <blockquote class="instagram-media" data-instgrm-permalink="https://www.instagram.com/reel/DJERvGvNof1/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="14" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"><div style="padding:16px;"> <a href="https://www.instagram.com/reel/DJERvGvNof1/?utm_source=ig_embed&amp;utm_campaign=loading" style=" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;" target="_blank"> <div style=" display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div></div></div><div style="padding: 19% 0;"></div> <div style="display:block; height:50px; margin:0 auto 12px; width:50px;"><svg width="50px" height="50px" viewBox="0 0 60 60" version="1.1" xmlns="https://www.w3.org/2000/svg" xmlns:xlink="https://www.w3.org/1999/xlink"><g stroke="none" stroke-width="1" fill="none" fill-rule="evenodd"><g transform="translate(-511.000000, -20.000000)" fill="#000000"><g><path d="M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631"></path></g></g></g></svg></div><div style="padding-top: 8px;"> <div style=" color:#3897f0; 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transform: translateX(16px) translateY(-4px) rotate(30deg)"></div></div><div style="margin-left: auto;"> <div style=" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"></div> <div style=" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"></div> <div style=" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"></div></div></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"></div> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"></div></div></a><p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;"><a href="https://www.instagram.com/reel/DJERvGvNof1/?utm_source=ig_embed&amp;utm_campaign=loading" style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;" target="_blank">A post shared by Mubashir R Khan (@docmrkhan)</a></p></div></blockquote>
782. <script async src="//www.instagram.com/embed.js"></script>
783.  
784.  
785.  
786. <p>Cardio helps burn calories, improves your stamina, and keeps your heart and lungs healthy. For beginners, even 15–20 minutes of brisk walking a day can make a big difference.</p>
787.  
788.  
789.  
790. <h3 class="wp-block-heading">2. Strength Training (Muscle-Building Exercises)<strong></strong></h3>
791.  
792.  
793.  
794. <p>Strength training isn’t just for; it’s for everyone. It helps you build muscle, tone your body, and make everyday activities (like lifting groceries or climbing stairs) easier. Beginners can start with bodyweight exercises like push-ups, squats, lunges, or planks. </p>
795.  
796.  
797.  
798. <p>Later, you can add light weights or resistance bands. The goal is not to lift heavy right away, but to learn proper form and slowly build strength.</p>
799.  
800.  
801.  
802. <blockquote class="instagram-media" data-instgrm-permalink="https://www.instagram.com/reel/DMzOT1rxoSx/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="14" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"><div style="padding:16px;"> <a href="https://www.instagram.com/reel/DMzOT1rxoSx/?utm_source=ig_embed&amp;utm_campaign=loading" style=" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;" target="_blank"> <div style=" display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div></div></div><div style="padding: 19% 0;"></div> <div style="display:block; height:50px; margin:0 auto 12px; width:50px;"><svg width="50px" height="50px" viewBox="0 0 60 60" version="1.1" xmlns="https://www.w3.org/2000/svg" xmlns:xlink="https://www.w3.org/1999/xlink"><g stroke="none" stroke-width="1" fill="none" fill-rule="evenodd"><g transform="translate(-511.000000, -20.000000)" fill="#000000"><g><path d="M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631"></path></g></g></g></svg></div><div style="padding-top: 8px;"> <div style=" color:#3897f0; 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transform: translateX(16px) translateY(-4px) rotate(30deg)"></div></div><div style="margin-left: auto;"> <div style=" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"></div> <div style=" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"></div> <div style=" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"></div></div></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"></div> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"></div></div></a><p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;"><a href="https://www.instagram.com/reel/DMzOT1rxoSx/?utm_source=ig_embed&amp;utm_campaign=loading" style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;" target="_blank">A post shared by Mubashir R Khan (@docmrkhan)</a></p></div></blockquote>
803. <script async src="//www.instagram.com/embed.js"></script>
804.  
805.  
806.  
807. <h3 class="wp-block-heading">3. Flexibility Exercises (Stretching &amp; Mobility)<strong></strong></h3>
808.  
809.  
810.  
811. <p>Flexibility is often ignored, but it’s super important, especially for beginners. Stretching exercises and yoga improve your range of motion, reduce stiffness, and prevent injuries.</p>
812.  
813.  
814.  
815. <p> For example, simple stretches for your legs, arms, and back after workouts can keep your body relaxed and flexible. Even 5–10 minutes of stretching daily can make you feel lighter and more mobile.</p>
816.  
817.  
818.  
819. <blockquote class="instagram-media" data-instgrm-permalink="https://www.instagram.com/reel/DMN7y31Kbyu/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="14" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"><div style="padding:16px;"> <a href="https://www.instagram.com/reel/DMN7y31Kbyu/?utm_source=ig_embed&amp;utm_campaign=loading" style=" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;" target="_blank"> <div style=" display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div></div></div><div style="padding: 19% 0;"></div> <div style="display:block; height:50px; margin:0 auto 12px; width:50px;"><svg width="50px" height="50px" viewBox="0 0 60 60" version="1.1" xmlns="https://www.w3.org/2000/svg" xmlns:xlink="https://www.w3.org/1999/xlink"><g stroke="none" stroke-width="1" fill="none" fill-rule="evenodd"><g transform="translate(-511.000000, -20.000000)" fill="#000000"><g><path d="M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631"></path></g></g></g></svg></div><div style="padding-top: 8px;"> <div style=" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;">View this post on Instagram</div></div><div style="padding: 12.5% 0;"></div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"><div> <div style="background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"></div> <div style="background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"></div> <div style="background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"></div></div><div style="margin-left: 8px;"> <div style=" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"></div> <div style=" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)"></div></div><div style="margin-left: auto;"> <div style=" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"></div> <div style=" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"></div> <div style=" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"></div></div></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"></div> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"></div></div></a><p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;"><a href="https://www.instagram.com/reel/DMN7y31Kbyu/?utm_source=ig_embed&amp;utm_campaign=loading" style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;" target="_blank">A post shared by Mubashir R Khan (@docmrkhan)</a></p></div></blockquote>
820. <script async src="//www.instagram.com/embed.js"></script>
821.  
822.  
823.  
824. <h3 class="wp-block-heading">4. Balance Exercises<strong></strong></h3>
825.  
826.  
827.  
828. <p>Balance training helps you control your body better and prevents falls or injuries. It’s especially useful if you’re new to exercise and want to strengthen your core. </p>
829.  
830.  
831.  
832. <p>Simple beginner moves include standing on one leg for 30 seconds, heel-to-toe walking, or using a stability ball. Yoga also has many poses that improve balance while building strength.</p>
833.  
834.  
835.  
836. <h3 class="wp-block-heading">5. Functional Training<strong></strong></h3>
837.  
838.  
839.  
840. <p>Functional exercises prepare your body for real-life movements, like bending, lifting, or reaching. These exercises strengthen multiple muscles at once and make everyday tasks easier. Beginners can try squats, lunges, step-ups, or kettlebell exercises. For example, a squat mimics the motion of sitting and standing, making your legs and core stronger.</p>
841.  
842.  
843.  
844. <h2 class="wp-block-heading" style="font-size:32px">What is the Right Workout for Beginners<strong></strong></h2>
845.  
846.  
847.  
848. <p>When you’re just starting out, the “right workout” doesn’t have to be complicated or extreme. Many beginners think they need heavy weights or long hours at the gym, but the truth is, the best workout is the one you can start with comfortably and stick to consistently.</p>
849.  
850.  
851.  
852. <p>The right workout for beginners usually includes:</p>
853.  
854.  
855.  
856. <h2 class="wp-block-heading">1. Simple Cardio<strong></strong></h2>
857.  
858.  
859.  
860. <p>Start with easy activities like brisk walking, light jogging, cycling, or even dancing. You can do for 20–30 minutes, 3–4 times a week. Cardio helps you build stamina, burn calories, and prepare your body for more intense workouts later.</p>
861.  
862.  
863.  
864. <h3 class="wp-block-heading">2. Basic Strength Training<strong></strong></h3>
865.  
866.  
867.  
868. <p>Focus on bodyweight exercises such as push-ups, squats, lunges, planks, and step-ups. These moves strengthen your muscles and improve your balance. You don’t need heavy equipment in the beginning—just your body weight is enough to see results.</p>
869.  
870.  
871.  
872. <h2 class="wp-block-heading">3. Flexibility &amp; Stretching<strong></strong></h2>
873.  
874.  
875.  
876. <p>You can add 5–10 minutes of stretching or <a href="https://www.justmyfitness.com/yoga-poses-for-relaxation-and-fitness/" target="_blank" rel="noreferrer noopener">yoga</a> that keeps your muscles relaxed, improves mobility, and prevents injuries. This is especially important after workouts.</p>
877.  
878.  
879.  
880. <h2 class="wp-block-heading">4. Rest &amp; Recovery<strong></strong></h2>
881.  
882.  
883.  
884. <p>Rest days are also part of a good beginner workout plan. Your body needs time to recover and grow stronger. Aim for at least 1–2 rest days per week.</p>
885.  
886.  
887.  
888. <p class="has-background" style="background-color:#f8f8f8"><strong>Pro Tip</strong>: The key for beginners is <strong>not to overdo it</strong>. Start small, stay consistent, and slowly increase the intensity as your body adapts. Remember, it’s better to do a short, simple workout regularly than to push too hard and give up.</p>
889.  
890.  
891.  
892. <h2 class="wp-block-heading" style="font-size:32px">How to Get Started with a Simple Workout Plan?<strong></strong></h2>
893.  
894.  
895.  
896. <p>As a beginner, it can be confusing to start without a workout plan, but <strong>keep it simple</strong>. You don’t need expensive equipment or long hours in the gym; you can do with a few basic exercises and a routine you can stick with. Here’s how you can begin:</p>
897.  
898.  
899.  
900. <h3 class="wp-block-heading">Decide How Many Days You Can Commit<strong></strong></h3>
901.  
902.  
903.  
904. <p>As a beginner, aim for <strong>3–4 workout days per week</strong>. You don’t need to exercise every single day. Having rest days in between gives your body time to recover and prevents burnout.</p>
905.  
906.  
907.  
908. <h3 class="wp-block-heading">Always Begin with a Warm-Up<strong></strong></h3>
909.  
910.  
911.  
912. <p>Before jumping into exercises, spend <strong>5–7 minutes warming up</strong>. This increases blood flow, loosens muscles, and reduces the risk of injuries.<br>&nbsp;Examples of simple warm-ups:</p>
913.  
914.  
915.  
916. <ul class="wp-block-list">
917. <li>Brisk walking or jogging in place</li>
918.  
919.  
920.  
921. <li>Arm circles and shoulder rolls</li>
922.  
923.  
924.  
925. <li>Leg swings or side steps</li>
926.  
927.  
928.  
929. <li>Light jumping jacks</li>
930. </ul>
931.  
932.  
933.  
934. <h3 class="wp-block-heading">Include Cardio for Stamina<strong></strong></h3>
935.  
936.  
937.  
938. <p>Cardio gets your heart rate up and helps with fat burning. Start with something simple that you enjoy, because that makes it easier to stick with.<br>&nbsp;Beginner-friendly cardio options:</p>
939.  
940.  
941.  
942. <ul class="wp-block-list">
943. <li>Brisk walking (15–20 minutes)</li>
944.  
945.  
946.  
947. <li>Light jogging (10 minutes)</li>
948.  
949.  
950.  
951. <li>Cycling (indoor or outdoor, 15 minutes)</li>
952.  
953.  
954.  
955. <li>Dancing or jump rope (5–10 minutes)</li>
956. </ul>
957.  
958.  
959.  
960. <h3 class="wp-block-heading">Add Strength Training for Muscle and Tone<strong></strong></h3>
961.  
962.  
963.  
964. <p>Strength training doesn’t mean heavy weights—it can be done using your own body weight. This helps you build strength, tone muscles, and improve posture.<br>&nbsp;Beginner-friendly strength exercises:</p>
965.  
966.  
967.  
968. <ul class="wp-block-list">
969. <li><strong>Squats</strong> – 2 sets of 10 reps</li>
970.  
971.  
972.  
973. <li><strong>Push-ups (or knee push-ups)</strong> – 2 sets of 8–10 reps</li>
974.  
975.  
976.  
977. <li><strong>Lunges</strong> – 2 sets of 8 reps on each leg</li>
978.  
979.  
980.  
981. <li><strong>Plank hold</strong> – 20–30 seconds</li>
982. </ul>
983.  
984.  
985.  
986. <p>Start slow, and once these feel easier, you can increase sets or reps gradually.</p>
987.  
988.  
989.  
990. <h3 class="wp-block-heading">Don’t Skip Stretching and Cool-Down<strong></strong></h3>
991.  
992.  
993.  
994. <p>After your workout, take <strong>5–10 minutes to stretch</strong>. This helps your muscles relax, improves flexibility, and reduces soreness.<br>&nbsp;Simple stretches for beginners:</p>
995.  
996.  
997.  
998. <ul class="wp-block-list">
999. <li>Touch your toes while standing or sitting (hamstring stretch)</li>
1000.  
1001.  
1002.  
1003. <li>Arm cross stretch for shoulders</li>
1004.  
1005.  
1006.  
1007. <li>Child’s pose or cat-cow stretch (from yoga)</li>
1008.  
1009.  
1010.  
1011. <li>Quad stretch (hold one foot behind you to stretch the thigh)</li>
1012. </ul>
1013.  
1014.  
1015.  
1016. <h3 class="wp-block-heading">Rest and Recovery Matter<strong></strong></h3>
1017.  
1018.  
1019.  
1020. <p>Your body grows stronger during rest, not just during workouts. Beginners should take at least <strong>1–2 rest days per week</strong>. On these days, you can still stay lightly active by walking, stretching, or doing yoga.</p>
1021.  
1022.  
1023.  
1024. <h3 class="wp-block-heading">Stay Consistent, Not Perfect<strong></strong></h3>
1025.  
1026.  
1027.  
1028. <p>The most important rule is to focus on <strong>building the habit</strong>. It’s normal to feel sore at first, and you may even miss a workout—but don’t quit. Doing shorter, simple workouts regularly is better than going too hard and giving up.</p>
1029.  
1030.  
1031.  
1032. <h2 class="wp-block-heading"><strong>Example Beginner Workout Routine (3 Days a Week)</strong></h2>
1033.  
1034.  
1035.  
1036. <ul class="wp-block-list">
1037. <li><strong>Day 1:</strong> Warm-up → 15 min brisk walk → Squats + Push-ups → Stretchin</li>
1038.  
1039.  
1040.  
1041. <li><strong>Day 2:</strong> Rest or light activity (like walking)</li>
1042.  
1043.  
1044.  
1045. <li><strong>Day 3:</strong> Warm-up → 10 min cycling → Lunges + Plank → Stretching</li>
1046.  
1047.  
1048.  
1049. <li><strong>Day 4:</strong> Rest</li>
1050.  
1051.  
1052.  
1053. <li><strong>Day 5:</strong> Warm-up → 15 min jogging → Squats + Push-ups + Plank → Stretching</li>
1054.  
1055.  
1056.  
1057. <li><strong>Day 6 &amp; 7:</strong> Rest or light yoga</li>
1058. </ul>
1059.  
1060.  
1061.  
1062. <h2 class="wp-block-heading" style="font-size:32px">A Few Tips for Beginners<strong></strong></h2>
1063.  
1064.  
1065.  
1066. <ul class="wp-block-list">
1067. <li><strong>Start Small</strong>: Don’t try to do everything at once. Begin with short workouts (15–20 minutes) and slowly increase the time and intensity as your body adjusts.</li>
1068.  
1069.  
1070.  
1071. <li><strong>Focus on Form, Not Speed:</strong> Doing exercises correctly is more important than doing them quickly. Good form keeps you safe and prevents injuries.</li>
1072.  
1073.  
1074.  
1075. <li><strong>Be Consistent</strong>: It’s better to exercise a few times a week regularly than to push too hard once in a while. Consistency is the real key to results.</li>
1076.  
1077.  
1078.  
1079. <li><strong>Listen to Your Body</strong>: Feeling a little sore is normal, but sharp pain is not. Rest when needed and don’t force yourself to do more than you can handle.</li>
1080.  
1081.  
1082.  
1083. <li><strong>Stay Hydrated and Eat Well</strong>: Drink plenty of water before and after workouts. Fuel your body with balanced meals, protein, carbs, and healthy fats to support your fitness progress.</li>
1084.  
1085.  
1086.  
1087. <li><strong>Track Your Progress</strong>: Write down your workouts or take progress pictures. Even small improvements like doing more push-ups or running longer should be celebrated.</li>
1088.  
1089.  
1090.  
1091. <li><strong>Don’t Compare Yourself to Others</strong>: Everyone’s fitness journey is different. Focus on your own progress instead of comparing yourself with people at the gym or on social media.</li>
1092.  
1093.  
1094.  
1095. <li><strong>Make It Fun:</strong> Choose workouts you enjoy—whether it’s dancing, cycling, or walking outdoors. If it feels fun, you’ll be more likely to stick with it.</li>
1096. </ul>
1097.  
1098.  
1099.  
1100. <h2 class="wp-block-heading" style="font-size:32px">Sum Up<strong></strong></h2>
1101.  
1102.  
1103.  
1104. <p>To start a fitness journey may feel a little scary at first, but remember, it’s all about small steps and steady progress. Yes, it is as I first compared it with a marathon race. First of all, you need to know why you are starting your care of fitness.</p>
1105.  
1106.  
1107.  
1108. <p>After that, you know there are so many exercises, so you can choose the few ones that fit your body and needs. When you have choosen, now stay calm, focus on the goal, stick to routines, and wait for the results.</p>
1109.  
1110.  
1111.  
1112. <p>I’m repeating for the third time, take small steps and be regular, it will lead you to a long fitness journey.</p>
1113.  
1114.  
1115.  
1116. <p>If you find our article useful, or you do you have any query, leave a comment.</p>
1117.  
1118.  
1119.  
1120. <h2 class="wp-block-heading" style="font-size:32px">People Also Ask<strong></strong></h2>
1121.  
1122.  
1123.  
1124. <div class="schema-faq wp-block-yoast-faq-block"><div class="schema-faq-section" id="faq-question-1756825851454"><strong class="schema-faq-question"><strong>1. How should a beginner start their fitness journey?</strong></strong> <p class="schema-faq-answer"> A beginner should start with simple workouts like walking, bodyweight exercises, or light cardio. Focus on building a routine 3–4 times a week instead of doing long or intense sessions at the start.</p> </div> <div class="schema-faq-section" id="faq-question-1756825855506"><strong class="schema-faq-question"><strong>2. What is the best workout for beginners?</strong></strong> <p class="schema-faq-answer">The best workout for beginners is a mix of cardio (like walking or cycling), strength training (like squats, push-ups, or lunges), and stretching for flexibility. Start small and increase intensity gradually.</p> </div> <div class="schema-faq-section" id="faq-question-1756825856270"><strong class="schema-faq-question"><strong>3. How many days a week should a beginner work out?</strong></strong> <p class="schema-faq-answer">Beginners should aim for 3–4 workout days per week with rest days in between. This gives the body time to recover and prevents burnout.</p> </div> <div class="schema-faq-section" id="faq-question-1756825857014"><strong class="schema-faq-question"><strong>4. How long does it take to see results from working out?</strong></strong> <p class="schema-faq-answer">Most beginners notice small changes in energy and mood within 2–3 weeks. Visible physical changes usually take 6–8 weeks with consistency.</p> </div> <div class="schema-faq-section" id="faq-question-1756825858126"><strong class="schema-faq-question"><strong>5. Do I need to join a gym to start my fitness journey?</strong></strong> <p class="schema-faq-answer">Not at all. Many beginners start at home with simple exercises like squats, push-ups, or walking. A gym can be helpful, but it’s not required.</p> </div> <div class="schema-faq-section" id="faq-question-1756825859287"><strong class="schema-faq-question"><strong>6. What should beginners eat when starting fitness?</strong></strong> <p class="schema-faq-answer">Beginners should focus on balanced meals with protein (chicken, beans, eggs), healthy carbs (rice, oats, fruits), and good fats (nuts, olive oil). Staying hydrated is just as important.</p> </div> </div>
1125. <p>The post <a href="https://www.justmyfitness.com/how-to-start-a-fitness-journey/">How to Start a Fitness Journey &#8211; Beginner’s Guide</a> appeared first on <a href="https://www.justmyfitness.com">Justmyfitness – Health And Fitness Tips</a>.</p>
1126. ]]></content:encoded>
1130. </item>
1131. <item>
1132. <title>10 Creative and Enjoyable Ways to Stay Active and Fit Every Day</title>
1133. <link>https://www.justmyfitness.com/creative-and-enjoyable-ways-to-stay-active-and-fit/</link>
1135. <dc:creator><![CDATA[Dr. Mubashir Hematologist]]></dc:creator>
1136. <pubDate>Wed, 03 Sep 2025 18:22:57 +0000</pubDate>
1137. <category><![CDATA[Fitness]]></category>
1138. <category><![CDATA[Tips and Advice]]></category>
1139. <category><![CDATA[Exercise for daily life]]></category>
1140. <category><![CDATA[Fitness Tips]]></category>
1141. <guid isPermaLink="false">https://www.justmyfitness.com/?p=8257</guid>
1142.  
1143. <description><![CDATA[<p>I know balancing workday and fitness workout is complicated for many of us. But what if you can turn your daily routine activities into exercise? Yes, you can… It is one of the best gifts for your body, if you stay active and day some workout. One of the best things you don&#8217;t need to [...]</p>
1144. <p>The post <a href="https://www.justmyfitness.com/creative-and-enjoyable-ways-to-stay-active-and-fit/">10 Creative and Enjoyable Ways to Stay Active and Fit Every Day</a> appeared first on <a href="https://www.justmyfitness.com">Justmyfitness – Health And Fitness Tips</a>.</p>
1145. ]]></description>
1146. <content:encoded><![CDATA[
1147. <p class="has-regular-font-size">I know balancing workday and fitness workout is complicated for many of us. But what if you can turn your daily routine activities into exercise? Yes, you can…</p>
1148.  
1149.  
1150.  
1151. <p>It is one of the best gifts for your body, if you stay active and day some workout. One of the best things you don&#8217;t need to spend long hours in the gym, if you just want to be active and fresh.&nbsp;</p>
1152.  
1153.  
1154.  
1155. <p>In fact, health experts often say that even small movements throughout the day can make a big difference.</p>
1156.  
1157.  
1158.  
1159. <p>For example, the <a href="https://www.who.int/initiatives/behealthy/physical-activity" target="_blank" rel="noreferrer noopener nofollow">World Health Organization recommends</a> at least 30 minutes of physical activity daily to improve heart health, boost energy, and reduce stress.</p>
1160.  
1161.  
1162.  
1163. <p>As a doctor, I also recommend my patients to go for a walk and do some exercise that makes them healthier and fresher.</p>
1164.  
1165.  
1166.  
1167. <p>In this guide, I have shared some creative and enjoyable ways to stay active every day.</p>
1168.  
1169.  
1170.  
1171. <h2 class="wp-block-heading">10 Creative Ways to Stay Active Every Day</h2>
1172.  
1173.  
1174.  
1175. <p>If you do not go to the gym but want to be active and fresh, there are many daily routine activities that you can follow and stay active every day. Here are mentioned:</p>
1176.  
1177.  
1178.  
1179. <ul class="wp-block-list">
1180. <li>Dance to Your Favorite Songs</li>
1181.  
1182.  
1183.  
1184. <li>Take Walking Meetings or Calls</li>
1185.  
1186.  
1187.  
1188. <li>Play with Kids or Pets</li>
1189.  
1190.  
1191.  
1192. <li>Do Short Stretch Breaks</li>
1193.  
1194.  
1195.  
1196. <li>Explore Outdoor Activities</li>
1197.  
1198.  
1199.  
1200. <li>Take the Stairs</li>
1201.  
1202.  
1203.  
1204. <li>Join a Group</li>
1205.  
1206.  
1207.  
1208. <li>Turn Chores into Mini Workouts</li>
1209.  
1210.  
1211.  
1212. <li>Enjoy Water Sports</li>
1213.  
1214.  
1215.  
1216. <li>Set Personal Activity Challenges</li>
1217. </ul>
1218.  
1219.  
1220.  
1221. <p></p>
1222.  
1223.  
1224.  
1225. <h3 class="wp-block-heading">1. Dance to Your Favorite Songs</h3>
1226.  
1227.  
1228.  
1229. <p>Dancing is one of the easiest and enjoyable ways to stay active because it doesn’t feel like exercise. You can just turn up your favorite playlist and move however you like, no steps or routines required.&nbsp;</p>
1230.  
1231.  
1232.  
1233. <p>A 20-minute dance session can burn 150–200 calories while improving your balance and coordination. Plus, dancing releases endorphins (the “<strong>happy hormones</strong>”), so it’s a natural mood booster.</p>
1234.  
1235.  
1236.  
1237. <p class="has-background" style="background-color:#f8f8f8"><strong>Pro Tip:</strong> Make a 10–15 song playlist of your favorite upbeat tracks and use it as your “<strong>dance workout</strong>.” The fun will keep you moving without realizing how much time has passed.</p>
1238.  
1239.  
1240. <div class="wp-block-image">
1241. <figure class="aligncenter size-full is-resized"><img loading="lazy" decoding="async" width="1024" height="576" src="https://www.justmyfitness.com/wp-content/uploads/2025/09/Dance-to-Your-Favorite-Songs-1.webp" alt="A group of people enjoying dance exercise indoors - Image Canva free stock" class="wp-image-11656" style="width:666px;height:auto" srcset="https://www.justmyfitness.com/wp-content/uploads/2025/09/Dance-to-Your-Favorite-Songs-1.webp 1024w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Dance-to-Your-Favorite-Songs-1-300x169.webp 300w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Dance-to-Your-Favorite-Songs-1-768x432.webp 768w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Dance-to-Your-Favorite-Songs-1-150x84.webp 150w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Dance-to-Your-Favorite-Songs-1-450x253.webp 450w" sizes="(max-width: 1024px) 100vw, 1024px" /><figcaption class="wp-element-caption">A group of people enjoying dance exercise indoors &#8211; Image Canva free stock</figcaption></figure></div>
1242.  
1243.  
1244. <h3 class="wp-block-heading"><strong>2. Take Walking Meetings or Calls</strong></h3>
1245.  
1246.  
1247.  
1248. <p>If you spend a lot of time on phone calls or online meetings, turn them into opportunities to move. Walking while talking helps you think more clearly, improves circulation, and reduces stiffness from sitting too long.</p>
1249.  
1250.  
1251.  
1252. <p>In this way, you can complete your daily walk routine without spending a special time for walking and complete your work or a meeting. Even short walks add up; three 10-minute walks can equal the benefits of one long workout.</p>
1253.  
1254.  
1255.  
1256. <p class="has-background" style="background-color:#f8f8f8"><strong>Pro Tip:</strong> If you’re at work, suggest a “<strong>walking meeting</strong>” with a colleague. You’ll both get exercise and often have more productive conversations than in a conference room.</p>
1257.  
1258.  
1259.  
1260. <h3 class="wp-block-heading"><strong>3. </strong><strong>Play with Kids or Pets</strong></h3>
1261.  
1262.  
1263.  
1264. <p>You don’t have much time for <a href="https://www.justmyfitness.com/landmine-row-exercise/" target="_blank" rel="noreferrer noopener">regular exercise</a>? Don’t worry, if you have kids or pets. It is both a fun and an exercise activity that you can do at home or nearby park. It makes you active, fresh, and strengthens the bond with kids and pets.</p>
1265.  
1266.  
1267.  
1268. <p>You can simply play tag with your kids, toss a ball with your dog, or chase them around the yard. These playful moments burn calories and improve agility. The best part? You’ll be moving without even realizing it.</p>
1269.  
1270.  
1271.  
1272. <p class="has-background" style="background-color:#f8f8f8"><strong>Pro Tip:</strong> Set a “playtime” each day for at least 20 minutes. It gives kids and pets something to look forward to, while you sneak in exercise in the most joyful way possible.</p>
1273.  
1274.  
1275. <div class="wp-block-image">
1276. <figure class="aligncenter size-full is-resized"><img loading="lazy" decoding="async" width="1024" height="576" src="https://www.justmyfitness.com/wp-content/uploads/2025/09/Play-with-Kids-or-Pets.webp" alt="A man playing with kids and a cat - Image Canva free Stock" class="wp-image-11654" style="width:650px" srcset="https://www.justmyfitness.com/wp-content/uploads/2025/09/Play-with-Kids-or-Pets.webp 1024w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Play-with-Kids-or-Pets-300x169.webp 300w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Play-with-Kids-or-Pets-768x432.webp 768w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Play-with-Kids-or-Pets-150x84.webp 150w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Play-with-Kids-or-Pets-450x253.webp 450w" sizes="(max-width: 1024px) 100vw, 1024px" /><figcaption class="wp-element-caption">A man playing with kids and a cat &#8211; Image Canva free Stock</figcaption></figure></div>
1277.  
1278.  
1279. <h3 class="wp-block-heading"><strong>4. Do Short Stretch Breaks</strong></h3>
1280.  
1281.  
1282.  
1283. <p>If you work for long hours on one chair, it can cause stiffness, back pain, and low energy. So, you can add 2–3 minutes of stretching every hour, which helps loosen tight muscles and refreshes your body.&nbsp;</p>
1284.  
1285.  
1286.  
1287. <p>You can do simple stretches like reaching for the ceiling, rolling your shoulders, or standing toe touches that are enjoyable, simple exercises.</p>
1288.  
1289.  
1290.  
1291. <p class="has-background" style="background-color:#f8f8f8"><strong>Pro Tip:</strong> Set a timer on your phone or use a smartwatch reminder. Even better, keep a resistance band near your desk to add variety to your stretch breaks.</p>
1292.  
1293.  
1294.  
1295. <h3 class="wp-block-heading"><strong>5. Explore Outdoor Activities</strong></h3>
1296.  
1297.  
1298.  
1299. <p>One of my favorite routines is going outside early in the morning or when I’m free. I also take my kids with me for have walk and fun together. You know, spending time outside is not only good for your body but also your mind. </p>
1300.  
1301.  
1302.  
1303. <p>You can do and enjoy activities like hiking, cycling, <a href="https://www.justmyfitness.com/best-deep-breathing-exercises/" target="_blank" rel="noreferrer noopener">deep breathing</a>, or even a brisk walk in the park. It will expose you to fresh air and sunlight, which can improve your mood and vitamin D levels.</p>
1304.  
1305.  
1306.  
1307. <p class="has-background" style="background-color:#f8f8f8"><strong>Pro Tip:</strong> Instead of meeting friends at a café, suggest a walk or bike ride together. It combines social time with physical activity.</p>
1308.  
1309.  
1310.  
1311. <h3 class="wp-block-heading"><strong>6. Take the Stairs</strong></h3>
1312.  
1313.  
1314.  
1315. <p>Taking the stairs instead of the elevator is not a regular exercise, but you can do it as a form of exercise. This creative exercise type strengthens your legs and gives your <a href="https://www.justmyfitness.com/how-to-slow-down-heart-rate/" target="_blank" rel="noreferrer noopener">heart</a> a quick workout. </p>
1316.  
1317.  
1318.  
1319. <p>Interestingly, just 5 minutes of stair climbing can burn more calories than jogging. Over time, it improves endurance and muscle tone, so why not benefit from it if you don&#8217;t go to the Gym?</p>
1320.  
1321.  
1322.  
1323. <p class="has-background" style="background-color:#f8f8f8"><strong>Pro Tip:</strong> Start with one or two flights of stairs and gradually increase as you build strength. If you’re feeling energetic, try skipping a step for an extra leg workout.</p>
1324.  
1325.  
1326.  
1327. <h3 class="wp-block-heading"><strong>7. Join a Group</strong></h3>
1328.  
1329.  
1330.  
1331. <p>A group class of fitness geeks is also an enjoyable way to stay active every day. One of the benefits you can make friends, go outside and exercise together, which adds more fun to your fitness routine.&nbsp;</p>
1332.  
1333.  
1334.  
1335. <p>You can join a group of <strong>Zumba, <a href="https://www.justmyfitness.com/yoga-poses-for-relaxation-and-fitness/" target="_blank" rel="noreferrer noopener">yoga</a>, kickboxing, or dance cardio </strong>that not only helps you stay fit but also makes exercise fun with music and group energy. The class attendance and motivation from other group members also make you consistent.</p>
1336.  
1337.  
1338.  
1339. <p class="has-background" style="background-color:#f8f8f8"><strong>Pro Tip:</strong> There are many fitness lover groups; try different ones until you find something you genuinely enjoy. That way, it won’t feel like a chore to attend.</p>
1340.  
1341.  
1342. <div class="wp-block-image">
1343. <figure class="aligncenter size-full is-resized"><img loading="lazy" decoding="async" width="1024" height="576" src="https://www.justmyfitness.com/wp-content/uploads/2025/09/Yoga-group.webp" alt="A group of people doing Yoga in natural place - Image Canva Free stock" class="wp-image-11652" style="width:590px;height:auto" srcset="https://www.justmyfitness.com/wp-content/uploads/2025/09/Yoga-group.webp 1024w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Yoga-group-300x169.webp 300w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Yoga-group-768x432.webp 768w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Yoga-group-150x84.webp 150w, https://www.justmyfitness.com/wp-content/uploads/2025/09/Yoga-group-450x253.webp 450w" sizes="(max-width: 1024px) 100vw, 1024px" /><figcaption class="wp-element-caption">A group of people doing Yoga in natural place &#8211; Image Canva Free stock</figcaption></figure></div>
1344.  
1345.  
1346. <h3 class="wp-block-heading"><strong>8. Turn Chores into Mini Workouts</strong></h3>
1347.  
1348.  
1349.  
1350. <p>This is really a creative and enjoyable way to exercise and stay active. You can turn your household chores like vacuuming, sweeping, gardening, or washing the car into a fun activity. Because all these activities involve movement, and when done with energy, they burn calories too.</p>
1351.  
1352.  
1353.  
1354. <p>For example, vacuuming for 30 minutes can burn up to 120 calories. To make it more fun, you can also add music while cleaning. It is best for housewives who can’t go out for walking or to the gym due to busy household chores.</p>
1355.  
1356.  
1357.  
1358. <p class="has-background" style="background-color:#f8f8f8"><strong>Pro Tip:</strong> Add extra moves while doing chores, like squatting while picking things up or doing lunges while vacuuming. It turns regular cleaning into a workout session.</p>
1359.  
1360.  
1361.  
1362. <h3 class="wp-block-heading"><strong>9. Enjoy Water Sports</strong></h3>
1363.  
1364.  
1365.  
1366. <p>Water sports activities are also an enjoyable way to stay active daily. You can do Swimming, kayaking, paddleboarding, or even a simple game of water volleyball for fun and exercise. Water-based activities give you a full-body workout, improve strength, and are easy on the joints since water supports your body. Plus, being in or around water naturally feels refreshing and reduces stress.</p>
1367.  
1368.  
1369.  
1370. <p class="has-background has-regular-font-size" style="background-color:#f8f8f8"><strong>Pro Tip:</strong> If you’re new, start with something simple like swimming laps or paddleboarding. Always wear proper safety gear, like a life jacket, when trying water sports for the first time.</p>
1371.  
1372.  
1373.  
1374. <h3 class="wp-block-heading"><strong>10. Set Personal Activity Challenges</strong></h3>
1375.  
1376.  
1377.  
1378. <p>You need motivation to carry on your fitness care, challenge, and reward yourself. For example, challenge yourself to complete 10,000 steps a day, 50 pushups in a week or a&nbsp; 7-day yoga streak, and when you complete, reward yourself with a sweet treat.</p>
1379.  
1380.  
1381.  
1382. <p>However, set Small, realistic goals to build consistency and turn daily activity into a rewarding habit.</p>
1383.  
1384.  
1385.  
1386. <p class="has-background" style="background-color:#f8f8f8"><strong>Pro Tip:</strong> Track your progress with a fitness app or journal. Reward yourself when you hit milestones—maybe with a relaxing day, a new book, or even a fitness gadget.</p>
1387.  
1388.  
1389.  
1390. <h2 class="wp-block-heading">Sum Up</h2>
1391.  
1392.  
1393.  
1394. <p>Well, if you are committed to your fitness and don&#8217;t have much time for the gym, you can try these activities in your daily life that make you active and fresher.</p>
1395.  
1396.  
1397.  
1398. <p>You can do some small and fun activities, like walking, dancing, or even playing with kids, that improve your health and mood.&nbsp;</p>
1399.  
1400.  
1401.  
1402. <p>In this way, you can also stay consistent with your favorite and enjoyable activity. So, pick the activities you like most, add them to your daily routine, and remember, every little move counts toward a healthier and happier life.</p>
1403.  
1404.  
1405.  
1406. <h2 class="wp-block-heading">People Also Ask</h2>
1407.  
1408.  
1409.  
1410. <div class="schema-faq wp-block-yoast-faq-block"><div class="schema-faq-section" id="faq-question-1756818831518"><strong class="schema-faq-question"><strong>1. What are some fun ways to stay active at home?</strong></strong> <p class="schema-faq-answer"> You can dance, do short stretch breaks, Water sports, or even turn chores like vacuuming or gardening into workouts.</p> </div> <div class="schema-faq-section" id="faq-question-1756818832841"><strong class="schema-faq-question"><strong>2. How can I stay active if I have a busy schedule?</strong></strong> <p class="schema-faq-answer">Try walking during phone calls, taking the stairs, or setting small daily challenges like 10 push-ups or a 10-minute walk.</p> </div> <div class="schema-faq-section" id="faq-question-1756818833608"><strong class="schema-faq-question"><strong>3. Do I need to go to the gym to stay active?</strong></strong> <p class="schema-faq-answer">No, you don’t. Staying active can be as simple as walking, playing with kids or pets, or doing short exercises at home.</p> </div> <div class="schema-faq-section" id="faq-question-1756818834985"><strong class="schema-faq-question"><strong>4. How can I make exercise more enjoyable?</strong></strong> <p class="schema-faq-answer">Choose activities you actually like, such as dancing, group classes, or outdoor walks. Also, add music or do it with friends to make it more fun.</p> </div> <div class="schema-faq-section" id="faq-question-1756818835689"><strong class="schema-faq-question"><strong>5. How much activity do I need every day to stay healthy?</strong></strong> <p class="schema-faq-answer">Experts recommend at least 30 minutes of moderate activity daily, but even small amounts of movement are better than none.</p> </div> </div>
1411. <p>The post <a href="https://www.justmyfitness.com/creative-and-enjoyable-ways-to-stay-active-and-fit/">10 Creative and Enjoyable Ways to Stay Active and Fit Every Day</a> appeared first on <a href="https://www.justmyfitness.com">Justmyfitness – Health And Fitness Tips</a>.</p>
1412. ]]></content:encoded>
1416. </item>
1417. <item>
1418. <title>Why Marijuana Should Concern Your Company</title>
1419. <link>https://www.justmyfitness.com/why-marijuana-should-concern-your-company/</link>
1421. <dc:creator><![CDATA[Brian Wallace]]></dc:creator>
1422. <pubDate>Wed, 13 Aug 2025 11:14:00 +0000</pubDate>
1423. <category><![CDATA[Supplements & Products]]></category>
1424. <category><![CDATA[Marijuana]]></category>
1425. <category><![CDATA[Why Marijuana Should Concern Your Company]]></category>
1426. <guid isPermaLink="false">https://www.justmyfitness.com/?p=11596</guid>
1427.  
1428. <description><![CDATA[<p>Since 1969, many fundamental aspects of society have changed. One aspect that has seen a radical shift in public opinion is marijuana. Just 5 decades ago, only 12% of Americans surveyed were against the legalization of marijuana. As of 2023, that number has shot up to 70% and shows signs of going even higher. As [...]</p>
1429. <p>The post <a href="https://www.justmyfitness.com/why-marijuana-should-concern-your-company/">Why Marijuana Should Concern Your Company</a> appeared first on <a href="https://www.justmyfitness.com">Justmyfitness – Health And Fitness Tips</a>.</p>
1430. ]]></description>
1431. <content:encoded><![CDATA[
1432. <p>Since 1969, many fundamental aspects of society have changed. One aspect that has seen a radical shift in public opinion is marijuana. Just 5 decades ago, only 12% of Americans surveyed were against the legalization of marijuana. As of 2023, that number has shot up to 70% and shows signs of going even higher. As of 2025, 25 states have legalized both medicinal and recreational marijuana. Many more states have legalized medicinal marijuana, but not gone to the point of <a href="https://www.usdrugtestcenters.com/marijuana-at-work-state-by-state.html" target="_blank" rel="noreferrer noopener">legalizing recreational marijuana</a>.</p>
1433.  
1434.  
1435.  
1436. <p>While it is true that most of the U.S. has access to legal marijuana, the legal limits of marijuana seem to vary heavily depending on the state. For instance, Alaska is a very pro-marijuana state that allows possession of 1 ounce of marijuana. However, in Washington, they allow <a href="https://www.dshs.wa.gov/sites/default/files/ALTSA/stakeholders/documents/duals/toolkit/Consumer%27s%20Guide%20to%20Marijuana.pdf" target="_blank" rel="noreferrer noopener nofollow">1 ounce of usable marijuana</a>. This means that you can have 72 ounces of liquid marijuana, 16 ounces of concentrates, or 7 grams of edibles. Some states even go further than possession laws. In Oregon, they allow you to grow a 24-ounce supply of medical marijuana at a time.</p>
1437.  
1438.  
1439.  
1440. <p>However, increased access to marijuana means an uptick in marijuana users. This trend does not necessarily stop in states where marijuana is entirely legal, though. In 2018, more pre-employment drug tests failed due to testing positive for marijuana. In California, Colorado, Louisiana, and Kentucky. While this is entirely legal in California and Colorado, there was no legalized access to marijuana in Louisiana or Kentucky at the time.</p>
1441.  
1442.  
1443.  
1444. <p>For businesses in the US, marijuana has to be a growing concern as it continues to spread across the country. In addition to legal recreation access, many states are also pushing for accommodations for medicinal marijuana users to help deal with <a href="https://www.justmyfitness.com/how-to-slow-down-heart-rate/" target="_blank" rel="noreferrer noopener">medical issues</a>. States are also trying to prohibit pre-employment marijuana drug tests. If you’re a business owner, you need to keep apprised of your local marijuana laws if you want to keep your business compliant.</p>
1445.  
1446.  
1447.  
1448. <p></p>
1449.  
1450.  
1451.  
1452. <p><a href="https://www.usdrugtestcenters.com/marijuana-at-work-state-by-state.html"><img decoding="async" src="https://images.usdrugtestcenters.com/layout/best-worst-states-for-marijuana-use-v2.png" alt="Marijuana at Work? State by State" width="800" border="0"></a><br>Source: <a href="https://usdrugtestcenters.com">US Drug Test Centers</a></p>
1453. <p>The post <a href="https://www.justmyfitness.com/why-marijuana-should-concern-your-company/">Why Marijuana Should Concern Your Company</a> appeared first on <a href="https://www.justmyfitness.com">Justmyfitness – Health And Fitness Tips</a>.</p>
1454. ]]></content:encoded>
1458. </item>
1459. <item>
1460. <title>10 Realistic Changes to Expect After Gastric Sleeve Surgery</title>
1461. <link>https://www.justmyfitness.com/changes-to-expect-after-gastric-sleeve-surgery/</link>
1463. <dc:creator><![CDATA[Dr. Mubashir Hematologist]]></dc:creator>
1464. <pubDate>Tue, 22 Jul 2025 17:47:14 +0000</pubDate>
1465. <category><![CDATA[Disease or Medical Condition]]></category>
1466. <category><![CDATA[Changes After Gastric Sleeve Surgery]]></category>
1467. <category><![CDATA[Gastric Sleeve Surgery]]></category>
1468. <guid isPermaLink="false">https://www.justmyfitness.com/?p=11588</guid>
1469.  
1470. <description><![CDATA[<p>The Gastric Sleeve procedure is a transformative weight loss surgery that changes more than just your body. At the Torrance Bariatrics Institute, patients are prepared for the many realistic physical and emotional changes they may experience after surgery. Understanding these changes can help you set healthy expectations and adjust smoothly to your new lifestyle. The [...]</p>
1471. <p>The post <a href="https://www.justmyfitness.com/changes-to-expect-after-gastric-sleeve-surgery/">10 Realistic Changes to Expect After Gastric Sleeve Surgery</a> appeared first on <a href="https://www.justmyfitness.com">Justmyfitness – Health And Fitness Tips</a>.</p>
1472. ]]></description>
1473. <content:encoded><![CDATA[
1474. <p>The<a href="https://torrancebariatrics.com/procedure/gastric-sleeve-los-angeles/" target="_blank" rel="noreferrer noopener"> <strong>Gastric Sleeve</strong></a> procedure is a transformative weight loss surgery that changes more than just your body. At the<a href="https://torrancebariatrics.com/" target="_blank" rel="noreferrer noopener"> <strong>Torrance Bariatrics Institute</strong></a>, patients are prepared for the many realistic physical and emotional changes they may experience after surgery. Understanding these changes can help you set healthy expectations and adjust smoothly to your new lifestyle.</p>
1475.  
1476.  
1477.  
1478. <p>The good news is that a lot of patients become much healthier and energetic after a long run. It is also a significant change in lifestyle.</p>
1479.  
1480.  
1481.  
1482. <p>In order to have a realistic expectation, I will take a walk across 10 essential things that are likely to occur after a gastric sleeve.</p>
1483.  
1484.  
1485.  
1486. <h2 class="wp-block-heading"><strong>1. Dramatic Reduction in Stomach Size and Portion Control</strong></h2>
1487.  
1488.  
1489.  
1490. <p>Among the most obvious ones is the fact that your stomach is small. A sleeve gastrectomy reshapes your stomach into a tube around the size of a banana.</p>
1491.  
1492.  
1493.  
1494. <p>Practically, you will be full very soon compared to previously. Even a handful of bites will distend that new stomach a good deal. Consider, as one example, that post-surgery patients frequently begin at one-fourth to half a cup per portion (think a small ramekin) of food.</p>
1495.  
1496.  
1497.  
1498. <p>You slowly build up to anywhere near one cup per meal over weeks and months. That is, your typical platefuls will shrink to minis. This is the object of a reduced portion size. You will be taught to chew gradually, enjoy what you eat, and quit eating the moment that you are full. It just needs practice, and it is one of the reasons why the surgery results in <a href="https://www.justmyfitness.com/strategies-for-breaking-through-weight-loss/" target="_blank" rel="noreferrer noopener">weight loss</a>.</p>
1499.  
1500.  
1501.  
1502. <h2 class="wp-block-heading"><strong>2. Rapid Initial Weight Loss</strong></h2>
1503.  
1504.  
1505.  
1506. <p>After the first 3 months, most patients reduce their body weight by 10-20 percent. Within a period of one year, <strong>average weight loss stands at 50-70% </strong>excess weight, depending on the extent of lifestyle modifications.</p>
1507.  
1508.  
1509.  
1510. <p>Individuals lose approximately one-half of their excess weight in 12-24 months, on average. Excess weight refers to all that is beyond a healthy weight for your height.</p>
1511.  
1512.  
1513.  
1514. <p>This means weight loss occurs quickest within six months as a result of changes in calorie intake and hormones. But do not get discouraged when you experience plateaus; it is natural.</p>
1515.  
1516.  
1517.  
1518. <p>Overall, your progress will be determined by various elements, such as your starting weight, age, metabolic health, and adherence to your new diet and physical activity.</p>
1519.  
1520.  
1521.  
1522. <h2 class="wp-block-heading"><strong>3. Hormonal Changes That Decrease Appetite</strong></h2>
1523.  
1524.  
1525.  
1526. <p>A gastric sleeve doesn’t just make your stomach smaller; it also changes your hormones. The surgery removes the part of the stomach that makes most of the hunger hormone ghrelin. Many patients find their appetite drops substantially after surgery, with less ghrelin circulating.</p>
1527.  
1528.  
1529.  
1530. <p>In other words, you simply won’t feel hungry as often as before. It’s common to go longer between meals without those intense hunger pangs. One patient description is telling: some people have such low hunger they set alarms to remind themselves to eat.</p>
1531.  
1532.  
1533.  
1534. <p>You’ll likely find it easier to resist constant snacking because you physically don’t feel the need to eat all the time. This hormone shift is a big help in forming <a href="https://www.justmyfitness.com/healthy-habits-for-a-strong-immune-system/" target="_blank" rel="noreferrer noopener">healthier eating habits</a>.</p>
1535.  
1536.  
1537.  
1538. <h2 class="wp-block-heading"><strong>4. Changes in Taste and Food Preferences</strong></h2>
1539.  
1540.  
1541.  
1542. <p>Studies and patient accounts indicate that several individuals develop distorted tastes. As an example, there is also the loss of appetite to sweets and fatty foods. It means that the chocolate cake or heavy fried foods may suddenly seem too sweet or too rich to you, and you may want to eat them a lot less.</p>
1543.  
1544.  
1545.  
1546. <p>People go to the extent of reporting that the sweet treats are cloying or intense, and the high-fat food is greasy. Such taste shifts may appear in several weeks or months postoperatively and usually result in making healthier choices (fruit instead of candy, lean protein instead of greasy meat).</p>
1547.  
1548.  
1549.  
1550. <p>Not all patients are the same: in some, the change is permanent, in others it comes to an end. However, overall, the sugary, fried, or highly oily foods may lose their tonicity.</p>
1551.  
1552.  
1553.  
1554. <p>On the positive side, several patients find that they like foods they avoided in the past, such as lean proteins or vegetables, because they can taste them better.</p>
1555.  
1556.  
1557.  
1558. <h2 class="wp-block-heading"><strong>5. Need for Nutritional Supplements</strong></h2>
1559.  
1560.  
1561.  
1562. <p>Due to lower food intake and altered nutrient absorption, supplements become a lifelong necessity. Your bariatric team will recommend a routine that usually includes:</p>
1563.  
1564.  
1565.  
1566. <ul class="wp-block-list">
1567. <li>A complete multivitamin (with iron)</li>
1568.  
1569.  
1570.  
1571. <li>Calcium citrate with Vitamin D</li>
1572.  
1573.  
1574.  
1575. <li>Vitamin B12 (often sublingual or injectable)</li>
1576.  
1577.  
1578.  
1579. <li>Additional iron or Vitamin D3, if needed</li>
1580. </ul>
1581.  
1582.  
1583.  
1584. <p>Skipping supplements isn’t an option. Without them, you risk developing issues like anemia, osteoporosis, or nerve damage. Your provider will monitor your levels through regular bloodwork (typically every 6-12 months) and adjust your supplements as needed.</p>
1585.  
1586.  
1587.  
1588. <h2 class="wp-block-heading"><strong>6. Loose or Excess Skin</strong></h2>
1589.  
1590.  
1591.  
1592. <p>Since your body is losing a lot of weight quickly, your skin might not be able to keep up with the pace and tighten up as fast as it could and should. You can start getting loose or saggy skin in areas as you lose weight, such as the abdomen, arms, thighs or chest, when your weight is reduced to 100 pounds.</p>
1593.  
1594.  
1595.  
1596. <p>For some people, it&#8217;s just a cosmetic thing, but for others, it can be a source of irritation or actually be problematic (rashes, infections in panty liner creases, etc.).</p>
1597.  
1598.  
1599.  
1600. <p>Clothing may look loose and hang differently, and some patients do not like this. If this offends you, then there are surgical choices called body contouring or “<strong>skin removal</strong>” surgery. A small minority of patients opts to have body contouring surgery (such as tummy tucks or arm lifts) once their weight has stabilized, within 12 to 18 months after their surgery.</p>
1601.  
1602.  
1603.  
1604. <h2 class="wp-block-heading"><strong>7. Improved Physical Energy and Mobility</strong></h2>
1605.  
1606.  
1607.  
1608. <p>Most people feel noticeably more active after shedding extra weight. In the early recovery phase, you’ll be tired and need rest, but as weeks pass, you often wake up feeling more energetic.</p>
1609.  
1610.  
1611.  
1612. <p>In fact, organizations like<a href="https://asmbs.org/patients/life-after-bariatric-surgery/" target="_blank" rel="noreferrer noopener"> ASMBS report</a> that <em>“<strong>after weight loss surgery, patients often feel they have more energy and may want to exercise</strong>”</em>.</p>
1613.  
1614.  
1615.  
1616. <p>You may imagine finally having the stamina to take a long walk or play with your kids, things that can have been hard when every step felt heavy.</p>
1617.  
1618.  
1619.  
1620. <p>So, you can find yourself moving faster, exercising longer, or handling chores with less effort than before. All these gains create a positive cycle: more energy lets you be active, which burns calories, which keeps you moving freely.</p>
1621.  
1622.  
1623.  
1624. <h2 class="wp-block-heading"><strong>8. Emotional and Psychological Adjustments</strong></h2>
1625.  
1626.  
1627.  
1628. <p>Gastric sleeve surgery can stir up a surprising wave of emotions. You can feel joy, sadness, anxiety, or mood swings, sometimes all in the same week. Why? You&#8217;re adjusting to a major life change, and food is no longer a comfort option.</p>
1629.  
1630.  
1631.  
1632. <p><a href="https://www.ncbi.nlm.nih.gov/books/NBK604208/" target="_blank" rel="noreferrer noopener">StatPearls</a> notes that the <em>“<strong>drastic changes in body weight and physiology</strong>”</em> can trigger emotional distress and mood fluctuations. For example, food used to be a comfort for many people; suddenly you can’t rely on that coping mechanism, which can stir up old feelings.</p>
1633.  
1634.  
1635.  
1636. <p>Besides this, there is a literal chemical change of your brain (shifts in hormone and nutrient levels) which may alter mood and attention. The great news is that these variations in emotions tend to stabilize with time, and counseling or support can assist.</p>
1637.  
1638.  
1639.  
1640. <p>Most bariatric programs have support groups or therapy to adjust to the new changes. It is not a problem to discuss how you feel with your family or friends or even with your healthcare partners.</p>
1641.  
1642.  
1643.  
1644. <h2 class="wp-block-heading"><strong>9. Social and Relationship Changes</strong></h2>
1645.  
1646.  
1647.  
1648. <p>When you change, your relationships may change, and this is good and even sometimes hard. As the weight goes off and the activities increase, the new social opportunities usually present themselves.</p>
1649.  
1650.  
1651.  
1652. <p>You might be motivated to participate in activities you were unwilling to before (hiking, sports, dancing, etc.), and this way, can lead you to people who have the same interests as you do.</p>
1653.  
1654.  
1655.  
1656. <p>You could develop new relationships via exercise, interest or mailing lists. But sometimes there is friction too when your new priorities are not in line with old patterns.</p>
1657.  
1658.  
1659.  
1660. <p><strong>The most effective way? </strong>Open communication. Share your experience with your loved ones and tell them how they can help you.</p>
1661.  
1662.  
1663.  
1664. <h2 class="wp-block-heading"><strong>10. Lifelong Commitment to Health</strong></h2>
1665.  
1666.  
1667.  
1668. <p><strong>Gastric sleeve surgery</strong> isn’t a quick fix, it’s a lifelong commitment. Think of the surgery as a powerful tool that works best when paired with consistent effort.</p>
1669.  
1670.  
1671.  
1672. <p>You’ll need to:</p>
1673.  
1674.  
1675.  
1676. <ul class="wp-block-list">
1677. <li>Follow a high-protein, low-sugar diet</li>
1678.  
1679.  
1680.  
1681. <li>Avoid carbonated drinks and empty calories</li>
1682.  
1683.  
1684.  
1685. <li>Exercise regularly (aim for 30 minutes most days)</li>
1686.  
1687.  
1688.  
1689. <li>Take your supplements daily</li>
1690.  
1691.  
1692.  
1693. <li>Get routine lab work and annual checkups</li>
1694. </ul>
1695.  
1696.  
1697.  
1698. <p>Your bariatric team will be your long-term partners in care. They’ll help you adjust if you hit a plateau or need medication or further intervention. Staying committed ensures lasting results and keeps you feeling strong, confident, and healthy.</p>
1699.  
1700.  
1701.  
1702. <h2 class="wp-block-heading">Final Summary</h2>
1703.  
1704.  
1705.  
1706. <p><strong>Gastric sleeve surgery</strong> is the start of an incredible health journey. You can expect big changes like your stomach will shrink, you’ll lose weight quickly, your appetite will ease, and your taste preferences may shift.</p>
1707.  
1708.  
1709.  
1710. <p>You will have to introduce new eating patterns, use vitamins and exercise. One may experience loose skin and emotional swings on the road, yet it is nothing to be scared about because these are all natural consequences of the process. It will change the way you relate and do things as you will discover a different and healthier you.</p>
1711.  
1712.  
1713.  
1714. <p>The most vital is to remain positive and patient about yourself. Follow the instructions of Torrance Bariatrics Institute and your caring professionals, learn, and utilize your support network. These alterations will have you living a happier more active life with time and dedication and that s the true objective. You are up to it and the rest of the path is prolific.</p>
1715.  
1716.  
1717.  
1718. <p></p>
1719. <p>The post <a href="https://www.justmyfitness.com/changes-to-expect-after-gastric-sleeve-surgery/">10 Realistic Changes to Expect After Gastric Sleeve Surgery</a> appeared first on <a href="https://www.justmyfitness.com">Justmyfitness – Health And Fitness Tips</a>.</p>
1720. ]]></content:encoded>
1724. </item>
1725. <item>
1726. <title>Ending the Stigma: The Stats on STIs</title>
1727. <link>https://www.justmyfitness.com/stats-on-stis/</link>
1729. <dc:creator><![CDATA[Noman Sarwar]]></dc:creator>
1730. <pubDate>Fri, 25 Apr 2025 10:32:10 +0000</pubDate>
1731. <category><![CDATA[Tips and Advice]]></category>
1732. <category><![CDATA[sexually transmitted infections]]></category>
1733. <category><![CDATA[Stats on STIs]]></category>
1734. <category><![CDATA[STIs]]></category>
1735. <guid isPermaLink="false">https://www.justmyfitness.com/?p=11576</guid>
1736.  
1737. <description><![CDATA[<p>Fear and false information can fan the flames of the stigmatization and misunderstanding of sexually transmitted infections (STIs). But since one in five American adults has a STI, it&#8217;s important to know the true risks of these infections, along with how they spread and how to take preventative measures against them.  Determining which STIs someone [...]</p>
1738. <p>The post <a href="https://www.justmyfitness.com/stats-on-stis/">Ending the Stigma: The Stats on STIs</a> appeared first on <a href="https://www.justmyfitness.com">Justmyfitness – Health And Fitness Tips</a>.</p>
1739. ]]></description>
1740. <content:encoded><![CDATA[
1741. <p>Fear and false information can fan the flames of the stigmatization and misunderstanding of sexually transmitted infections (STIs). But since <a href="https://www.enationaltesting.com/what-are-your-chances-of-getting-an-std" target="_blank" rel="noreferrer noopener">one in five American adults</a> has a STI, it&#8217;s important to know the true risks of these infections, along with how they spread and how to take preventative measures against them. </p>
1742.  
1743.  
1744.  
1745. <p>Determining which STIs someone is likely to get depends most on geography. For instance, syphilis on the West Coast, <a href="https://my.clevelandclinic.org/health/diseases/4251-hiv-aids" target="_blank" rel="noreferrer noopener nofollow">HIV</a> in the Northeast, chlamydia is common in the Midwest while gonorrhea is more common in the South. Urban areas have higher rates than rural ones; Southern cities have the highest rates of all American regions. States vary as well; Connecticut, Massachusetts, and Utah have far lower rates than states like Minnesota, Louisiana, South Dakota, Alaska, and Georgia, which report over 1,000 cases per 100,000 population.</p>
1746.  
1747.  
1748.  
1749. <p>Furthermore varying in frequency are STIs depending on race and socioeconomic level. Black Americans, for instance, are primarily impacted by gonorrhea; White Americans and Hispanics/Latinos by syphilis; and other races by chlamydia. Those from lower socioeconomic levels—that is, those without insurance, ride public transit, or live below the poverty line—are more likely to have a STIs. Comparatively to previous generations, a disproportionate amount of young people are also affected.</p>
1750.  
1751.  
1752.  
1753. <p>Unsurprisingly, personal behavior also affects risk. Unprotected sex is the most direct method of transmission. STI risk is also increased by having several sexual partners; women who have five or more partners are eight times more likely to have a STI. Higher STI rates are also correlated with substance use, particularly alcohol and cocaine, since these substances impair judgment and encourage riskier sexual conduct.</p>
1754.  
1755.  
1756.  
1757. <p>Prevention is definitely possible: regular testing, regular condom usage, immunization, and open communication can significantly lower the spread of STIs. People are empowered to <a href="https://www.justmyfitness.com/strategies-for-good-health-through-diet-and-exercise/" target="_blank" rel="noreferrer noopener">make safer, healthier decisions</a> when aware of what risks they are facing. </p>
1758.  
1759.  
1760.  
1761. <p></p>
1762.  
1763.  
1764. <p><a href="https://www.enationaltesting.com/what-are-your-chances-of-getting-an-std"><img decoding="async" src="https://www.enationaltesting.com/images/infographics/std-risk-assessment-infographic.jpg" alt="What Are The Changes of You Getting an STD?" width="800" /></a><BR><a href="https://www.enationaltesting.com/" target="_blank">eNationalTesting.com</a></p>
1765.  
1766.  
1767. <p></p>
1768. <p>The post <a href="https://www.justmyfitness.com/stats-on-stis/">Ending the Stigma: The Stats on STIs</a> appeared first on <a href="https://www.justmyfitness.com">Justmyfitness – Health And Fitness Tips</a>.</p>
1769. ]]></content:encoded>
1773. </item>
1774. <item>
1775. <title>How to Slow Down Heart Rate &#8211; 8 Ways</title>
1776. <link>https://www.justmyfitness.com/how-to-slow-down-heart-rate/</link>
1778. <dc:creator><![CDATA[Saad Shah]]></dc:creator>
1779. <pubDate>Fri, 17 Jan 2025 05:19:43 +0000</pubDate>
1780. <category><![CDATA[Health Tips]]></category>
1781. <category><![CDATA[Care About Your Heart Rate]]></category>
1782. <category><![CDATA[Heart Rate]]></category>
1783. <category><![CDATA[Slow Down Heart Rate]]></category>
1784. <guid isPermaLink="false">https://www.justmyfitness.com/?p=9073</guid>
1785.  
1786. <description><![CDATA[<p>How to slow down heart rate &#8211; is one of the major queries from individuals seeking to manage their stress and anxiety levels or improve their overall cardiovascular health. The constant stress of daily life can raise heart rates, which can have negative implications on health if not handled. But don&#8217;t worry; there are natural [...]</p>
1787. <p>The post <a href="https://www.justmyfitness.com/how-to-slow-down-heart-rate/">How to Slow Down Heart Rate &#8211; 8 Ways</a> appeared first on <a href="https://www.justmyfitness.com">Justmyfitness – Health And Fitness Tips</a>.</p>
1788. ]]></description>
1789. <content:encoded><![CDATA[
1790. <p><strong>How to slow down heart rate</strong> &#8211; is one of the major queries from individuals seeking to manage their stress and anxiety levels or improve their overall cardiovascular health. The constant stress of daily life can raise heart rates, which can have negative implications on health if not handled. But don&#8217;t worry; there are natural methods to reduce your heart rate that can be both sensible and effective. </p>
1791.  
1792.  
1793.  
1794. <p>Long-term slowing of the heart rate is likewise potential. This can be caused by several distinct ways of residing. The heart rate may also rise or down depending on the activity level or emotional state. </p>
1795.  
1796.  
1797.  
1798. <p>This post will explore eight tried-and-true techniques for lowering stress and improving heart health.</p>
1799.  
1800.  
1801.  
1802. <h2 class="wp-block-heading has-black-color has-text-color has-link-color wp-elements-23445ada0aaa325edf809bb833fa4f8f">Why You Should Care About Your Heart Rate?</h2>
1803.  
1804.  
1805.  
1806. <p>Let&#8217;s lower back up for a second, and don&#8217;t forget why preserving tabs on your coronary heart rate is so crucial and taking steps to manipulate it. The wide variety of times your coronary heart contracts and relaxes in a single minute is called your coronary heart rate or pulse. It is a primary measure of both your cardiovascular and general health.</p>
1807.  
1808.  
1809.  
1810. <p>A fast heart rate could be caused by a number of things, including stress, worry, or a medical condition. An critical job presentation or a tough workout are examples of situations that put your body to the test. While it&#8217;s normal to have a higher heart rate for brief intervals, doing so for too long could be harmful.</p>
1811.  
1812.  
1813.  
1814. <h2 class="wp-block-heading">How do Heart Rates Work?</h2>
1815.  
1816.  
1817.  
1818. <p>You can also ask, &#8220;<strong>What is a regular coronary heart rate</strong>?&#8221; Normally, an adult&#8217;s resting heartbeat ranges from between 60 to 100 beats in line with a minute. This heart rate can be affected by age, bodily health, and mental health, amongst different matters. Knowing your normal heart rate is essential for spotting abnormalities and taking corrective measures.</p>
1819.  
1820.  
1821.  
1822. <h3 class="wp-block-heading">The Effects of Stress on the Heart:</h3>
1823.  
1824.  
1825.  
1826. <p>Modern living is fraught with stress, which has been shown to significantly increase blood pressure and heart rate. Your heart rate increases when your body generates stress chemicals like adrenaline. Because of the link between stress and cardiovascular disease, its elimination or control is of paramount importance.</p>
1827.  
1828.  
1829.  
1830. <h2 class="wp-block-heading">Ways to Slow Down Heart&nbsp;Rate:</h2>
1831.  
1832.  
1833.  
1834. <p>Having established that, let&#8217;s dive into eight tried-and-true techniques for naturally decreasing heart rate and boosting health.</p>
1835.  
1836.  
1837. <div class="wp-block-image">
1838. <figure class="aligncenter size-full is-resized"><img loading="lazy" decoding="async" width="985" height="550" src="https://www.justmyfitness.com/wp-content/uploads/2024/06/Slow-Down-Heart-Rate.jpg" alt="" class="wp-image-11498" style="width:670px" srcset="https://www.justmyfitness.com/wp-content/uploads/2024/06/Slow-Down-Heart-Rate.jpg 985w, https://www.justmyfitness.com/wp-content/uploads/2024/06/Slow-Down-Heart-Rate-300x168.jpg 300w, https://www.justmyfitness.com/wp-content/uploads/2024/06/Slow-Down-Heart-Rate-768x429.jpg 768w, https://www.justmyfitness.com/wp-content/uploads/2024/06/Slow-Down-Heart-Rate-150x84.jpg 150w, https://www.justmyfitness.com/wp-content/uploads/2024/06/Slow-Down-Heart-Rate-450x251.jpg 450w" sizes="(max-width: 985px) 100vw, 985px" /></figure></div>
1839.  
1840.  
1841. <h3 class="wp-block-heading">Deep Breathing</h3>
1842.  
1843.  
1844.  
1845. <p>Another completely practical and easily applicable method of combating stress, which can be used throughout the day at work or while carrying out any activity, is breath control. You want to tell your frame, to the outside and then to the inside, and do so slowly and deeply, and your frame will get the message to let go. </p>
1846.  
1847.  
1848.  
1849. <p>Breathe in for four counts and hold your breath until you are ready to exhale, exhale as well for four counts. Presumably, if this practice is done daily for a few minutes, then one can feel the stress fading slowly.</p>
1850.  
1851.  
1852.  
1853. <h3 class="wp-block-heading">Meditation Focusing Awareness</h3>
1854.  
1855.  
1856.  
1857. <p>A study has indicated that mindfulness meditation reduces the level of stress and blood pressure to a significant level. The components of mindfulness may help decrease stress and enhance your heart health. Find a quiet place and get comfortable and then pay attention to your breathe as let go of the last idea you had.</p>
1858.  
1859.  
1860.  
1861. <h3 class="wp-block-heading">Participating in Frequent Exercise</h3>
1862.  
1863.  
1864.  
1865. <p>Another factor that must be maintained is the heart rate whereby it is encouraged that an individual exercises regularly. Aerobic exercise is generally good for the heart as it tones and maintains the organ’s condition. Get at least 150 minute of moderate intensity exercise per week. Brisk, power, and fast walking, swimming, and cycling are perfect choices.</p>
1866.  
1867.  
1868.  
1869. <h3 class="wp-block-heading">Participating in Frequent Exercise</h3>
1870.  
1871.  
1872.  
1873. <p>Exercising regularly is crucial for keeping a good heart rate. Consistent exercise benefits the heart by making it stronger and more efficient. Exercise for at least 150 minutes each week at a moderate level. Fast-paced walking, swimming, and bicycling are all fantastic options.</p>
1874.  
1875.  
1876.  
1877. <h3 class="wp-block-heading">Botanical Teas</h3>
1878.  
1879.  
1880.  
1881. <p>The coronary heart rate may be slowed by ingesting some herbal teas. Several types of tea, together with chamomile, lavender, and valerian root, were praised for their calming results. Relax and slow your heart rate with a cup before bed.</p>
1882.  
1883.  
1884.  
1885. <h3 class="wp-block-heading">Hydration and Blood Pressure</h3>
1886.  
1887.  
1888.  
1889. <p>The measure that your body uses in an attempt to compensate for the deficiency of fluid especially when you are dehydrated is by increasing your rate of heartbeat. Fruits and vegetables contain high amounts of water; thus drinking cups of these food products is a good way to ensure that one is taking adequate water in the course of the day.</p>
1890.  
1891.  
1892.  
1893. <h3 class="wp-block-heading">Blood Pressure and Yoga </h3>
1894.  
1895.  
1896.  
1897. <p>Some of the goals of practicing yoga include increasing the flexibility of muscles, strength of the muscles, as well as rate of beating of the heart and lowering stress. Savasana, child pose, and cat-cow are good postures for beginners because they assist in the relaxation and stretching of the muscles as well as regulating the heartbeat.</p>
1898.  
1899.  
1900.  
1901. <h3 class="wp-block-heading">Differences in Nutrition</h3>
1902.  
1903.  
1904.  
1905. <p>Data previously reported shows that some meals can cause reduction in heartbeat rate. Incidentally, it may be advisable to increase the intake of meals that are rich in omega-3 fatty acidity, potassium and magnesium. These nutrients are friendly to heart and might lead to a change in the rhythm of heartbeat. On the other hand, it is more advisable for you to consider a low amount of intake of processed foods, additional sugars, and caffeine.</p>
1906.  
1907.  
1908.  
1909. <h3 class="wp-block-heading">Avoid Alcohol and Caffeine</h3>
1910.  
1911.  
1912.  
1913. <p>It is a fact that alcohol and caffeine can create different types of tachycardia in the given states. Toing or eliminating some foods and drinks which one takes or consumes regularly can contribute greatly to a healthy heart. Avoid taking alcohol and opt for drinks without caffeine to help in decreasing your heart rate.</p>
1914.  
1915.  
1916.  
1917. <h3 class="wp-block-heading">When You Need to See a Doctor</h3>
1918.  
1919.  
1920.  
1921. <p>Even though these alternative treatments work for the vast majority of individuals, understanding whilst seeking expert help is vital. Consult a health practitioner right away when you have continual, unexplained symptoms related to your coronary heart charge, inclusive of palpitations, dizziness, or chest pain. These signs and symptoms might also indicate a greater extreme cardiac trouble that requires clinical interest.</p>
1922.  
1923.  
1924.  
1925. <h2 class="wp-block-heading">Finally,</h2>
1926.  
1927.  
1928.  
1929. <p>The heart is the most essential organ in the body; for this reason, it&#8217;s essential to keep its beat in check. Reduce stress, lower your heart rate, and feel better by implementing these eight herbal practices into your ordinary life. Always keep in mind that a healthy heart rate equals a healthy one. Thats why! In this brief note, we listed some of the best ways to slow down your heartbeat.</p>
1930.  
1931.  
1932.  
1933. <h2 class="wp-block-heading">FAQs:</h2>
1934.  
1935.  
1936.  
1937. <h3 class="wp-block-heading"><strong>What does it mean if my heart rate varies during the day?</strong></h3>
1938.  
1939.  
1940.  
1941. <p>Your heart rate will naturally change in response to your physical exertion and emotional state. However, persistently high or irregular heart rates require close observation and treatment.</p>
1942.  
1943.  
1944.  
1945. <h3 class="wp-block-heading"><strong>Can I track my heart rate with a wearable fitness tracker?</strong></h3>
1946.  
1947.  
1948.  
1949. <p>Absolutely! Heart rate tracking is a common function on fitness trackers, and it may be used to provide important insights about your cardiovascular health.</p>
1950.  
1951.  
1952.  
1953. <h3 class="wp-block-heading"><strong>How long till I get effects from practicing deep breathing or meditation?</strong></h3>
1954.  
1955.  
1956.  
1957. <p>Regularity is essential. To see important gains in controlling your heart rate, you need to interact with deep breathing or meditation on a daily foundation for at least a few weeks.</p>
1958.  
1959.  
1960.  
1961. <h3 class="wp-block-heading"><strong>If I want to slow my heart rate, are there any foods I should avoid?</strong></h3>
1962.  
1963.  
1964.  
1965. <p>Saturated fats, trans fats, and added sugars are bad for you, so lower return on them. These elements were connected to extended heart rates and associated cardiovascular issues.</p>
1966.  
1967.  
1968.  
1969. <h3 class="wp-block-heading"><strong>Heart rate variability: may genes have a role?</strong></h3>
1970.  
1971.  
1972.  
1973. <p>While it is proper that your genes ought to play a part in figuring out your resting heart rate, environmental and behavioral variables also play a primary function in keeping your coronary heart rate in check.</p>
1974. <p>The post <a href="https://www.justmyfitness.com/how-to-slow-down-heart-rate/">How to Slow Down Heart Rate &#8211; 8 Ways</a> appeared first on <a href="https://www.justmyfitness.com">Justmyfitness – Health And Fitness Tips</a>.</p>
1975. ]]></content:encoded>
1979. </item>
1980. <item>
1981. <title>Struggling to Quit Smoking? How Nicotine Pouches Can Help</title>
1982. <link>https://www.justmyfitness.com/struggling-to-quit-smoking-how-nicotine-pouches-can-help/</link>
1984. <dc:creator><![CDATA[Sobi Tech]]></dc:creator>
1985. <pubDate>Fri, 30 Aug 2024 09:05:13 +0000</pubDate>
1986. <category><![CDATA[Health Tips]]></category>
1987. <category><![CDATA[How Nicotine Pouches Can Help Quit Smoking]]></category>
1988. <category><![CDATA[Quit Smoking]]></category>
1989. <guid isPermaLink="false">https://www.justmyfitness.com/?p=11551</guid>
1990.  
1991. <description><![CDATA[<p>Quitting smoking is a formidable challenge, and for many, traditional methods may not be sufficient. Take quitting cold turkey, for example. According to researchers, this approach has a success rate of less than 5%, which is why many smokers seek out more effective cessation aids like nicotine pouches. Nicotine pouches are small, discreet pouches containing [...]</p>
1992. <p>The post <a href="https://www.justmyfitness.com/struggling-to-quit-smoking-how-nicotine-pouches-can-help/">Struggling to Quit Smoking? How Nicotine Pouches Can Help</a> appeared first on <a href="https://www.justmyfitness.com">Justmyfitness – Health And Fitness Tips</a>.</p>
1993. ]]></description>
1994. <content:encoded><![CDATA[
1995. <p>Quitting smoking is a formidable challenge, and for many, traditional methods may not be sufficient. Take quitting cold turkey, for example. According to researchers, this approach has a success rate of less than 5%, which is why many smokers seek out more effective cessation aids like nicotine pouches.<br><br>Nicotine pouches are small, discreet pouches containing nicotine and other ingredients but without the harmful tar and chemicals found in traditional cigarettes. These can provide smokers with an alternative to cigarettes, and because pouches are smokeless, they can reduce cardiovascular health risks, which, as mentioned in our&nbsp;previous article on <a href="https://www.justmyfitness.com/how-to-slow-down-heart-rate/" target="_blank" rel="noreferrer noopener">Steps for Better Heart Health</a>, are usually associated with traditional tobacco products.<br><br>Nicotine pouches have thus emerged as a novel approach to quitting, offering a controlled and potentially less harmful alternative. In this article, we’ll explore the role of nicotine pouches in assisting smokers on their journey to quit successfully.</p>
1996.  
1997.  
1998.  
1999. <figure class="wp-block-image size-full"><img loading="lazy" decoding="async" width="785" height="518" src="https://www.justmyfitness.com/wp-content/uploads/2024/08/quit-smoking.jpg" alt="" class="wp-image-11554" srcset="https://www.justmyfitness.com/wp-content/uploads/2024/08/quit-smoking.jpg 785w, https://www.justmyfitness.com/wp-content/uploads/2024/08/quit-smoking-300x198.jpg 300w, https://www.justmyfitness.com/wp-content/uploads/2024/08/quit-smoking-768x507.jpg 768w, https://www.justmyfitness.com/wp-content/uploads/2024/08/quit-smoking-150x99.jpg 150w, https://www.justmyfitness.com/wp-content/uploads/2024/08/quit-smoking-450x297.jpg 450w" sizes="(max-width: 785px) 100vw, 785px" /></figure>
2000.  
2001.  
2002.  
2003. <h2 class="wp-block-heading">Nicotine pouches and smoking cessation</h2>
2004.  
2005.  
2006.  
2007. <p>Research supports the use of nicotine replacement therapies (NRTs) as effective tools for smoking cessation. In one study, researchers found that compared to going cold turkey, NRTs, including nicotine pouches, significantly increased the chances of quitting. Additionally, another&nbsp;<a href="https://www.nature.com/articles/s41598-022-10544-x">study published in the journal Nature</a>&nbsp;highlighted that in contrast to NRTs like gum and lozenges, nicotine pouches demonstrated greater product satisfaction with a higher number of positive responses from smokers intending to quit.<br><br>Nicotine pouches work by empowering users to manage their nicotine intake gradually. This tapered approach can be particularly beneficial for smokers who are hesitant to quit abruptly. Users can choose pouches with varying nicotine strengths, allowing them to step down incrementally and making the transition to a tobacco-free life more manageable.<br><br>VELO, ZYN, Rogue, and On! are among the leading brands in the nicotine pouch market. Each brand provides a range of flavors and nicotine strengths, catering to diverse preferences. Users can experiment with different brands and varieties to find the most suitable option, which personalizes the smoking cessation journey.</p>
2008.  
2009.  
2010.  
2011. <h2 class="wp-block-heading">How nicotine pouches can help you quit for good</h2>
2012.  
2013.  
2014.  
2015. <h3 class="wp-block-heading">Craving Management</h3>
2016.  
2017.  
2018.  
2019. <p>One of the primary challenges in smoking cessation is managing cravings. However, not all nicotine pouches are created equally.&nbsp;<a href="https://prilla.com/us/lucy-nicotine-pouches">Lucy nicotine pouches</a>&nbsp;take a different approach compared to other brands. Unlike most pouches, for instance, pouches from Lucy do not contain tobacco-derived nicotine. </p>
2020.  
2021.  
2022.  
2023. <p>Moreover, they are moisture-enhanced, causing rapid onset of effects by increasing the internal and external moisture levels. This means that pouches from this brand deliver a more powerful hit without needing excessively high nicotine levels, which can be especially useful in high-risk situations or trigger moments when the urge to smoke is strong.</p>
2024.  
2025.  
2026.  
2027. <h3 class="wp-block-heading">Behavioral Support</h3>
2028.  
2029.  
2030.  
2031. <p>Smoking is often intertwined with specific behaviors and rituals. Nicotine pouches can mimic the hand-to-mouth action associated with smoking, addressing the behavioral aspect of the habit. This can be a valuable tool for individuals struggling with the habitual nature of smoking, offering a substitute that corresponds with their desire to quit.</p>
2032.  
2033.  
2034.  
2035. <h3 class="wp-block-heading">Harm Reduction</h3>
2036.  
2037.  
2038.  
2039. <p>While nicotine pouches are not entirely risk-free, they eliminate exposure to the harmful tar and many carcinogenic chemicals found in combustible cigarettes. Choosing pouches over traditional smoking reduces the risk of developing smoking-related diseases, providing a harm-reduction strategy for those struggling to quit. In fact, a study estimating the public health impact of nicotine pouches suggests that if smokers theoretically&nbsp;<a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-022-13441-0">switched from cigarettes to ZYN pouches</a>, this could substantially reduce tobacco-related deaths.</p>
2040.  
2041.  
2042.  
2043. <h2 class="wp-block-heading">Final Thoughts</h2>
2044.  
2045.  
2046.  
2047. <p>Nicotine pouches present a promising option for smokers seeking an alternative path to quitting successfully. Backed by research supporting the effectiveness of nicotine replacement therapies, these pouches offer a controlled and gradual approach to managing nicotine cravings. </p>
2048.  
2049.  
2050.  
2051. <p>The harm reduction potential and the ability to address both physiological and behavioral components of smoking make nicotine pouches a valuable tool in the arsenal against tobacco addiction. However, as with any smoking cessation strategy, individuals are advised to consult with healthcare professionals for personalized guidance and support on their journey to a smoke-free life.</p>
2052. <p>The post <a href="https://www.justmyfitness.com/struggling-to-quit-smoking-how-nicotine-pouches-can-help/">Struggling to Quit Smoking? How Nicotine Pouches Can Help</a> appeared first on <a href="https://www.justmyfitness.com">Justmyfitness – Health And Fitness Tips</a>.</p>
2053. ]]></content:encoded>
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2058. </channel>
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