IntExtFit - Get Fit Internally & Externally

What is Stretching? Stretching the word itself is very much self-explanatory that you will have to stretch your body parts. Many people start their day by stretching before even get out of bed. It’s a normal behaviour to relive the muscle tension and it is seen in animals also. Regular stretching reduces the risk of getting injured, can induce a feeling of calmness, and is responsible for improving the blood circulation as well. Now question arises, why does stretching feel good? We as human have a tendency to avoid the things which causes pain and stretching is one of them as initially it gives pain if you apply it on your lazy body. But once your body gets used to it eventually you will start feeling better. Now let’s see its most effective benefits. Improved circulation When you stretch a muscle or say any body part of your body, your body responds by increasing blood flow in that area. The blood vessels around the targeted muscle widen to allow more blood to flow through, a

  What is Metabolism and how to improve it naturally Metabolism is referred as the rate at which person’s body burns calories for energy. The speed of metabolism depends on various factors such as age, physical activity levels, routine and genetics and other factors. In general and simple words, regular meals, good tight sleep, and exercise may all help to boost metabolism. However, the word metabolism is often used to describe your basal metabolic rate, or the number of calories your body burns at rest. The Metabolic rate and the calories burn at rest are directly proportional. The higher the metabolic rate, the more number of calories will burn. Now, as per research, there are many proven ways through which metabolism of the body can be boosted. So here is the list of ways. Eat well and always on time We must always eat on time as our body is fully dependent on what we eat on daily basis. It is highly recommended that one must have a regular meal pattern which helps to reduce

  Mental Health: The very first thing, which we all need to know, is that what it means actually. So, a mentally fit or healthy man/woman is someone who is physically, emotionally, psychologically and socially strong. Mental health affects how we think, feel and react. It also helps us to determine how we handle stress, behave to others, and make healthy choices in our life. Mental health is important at every stage of life, from childhood and adolescence through adulthood. Now, according to the World Health Organization (WHO), mental health is “a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community. Mental Health Problems: Now, first we need to understand mental health problems which include your thinking pattern, mood swings, and behaviour and all could be affected. Many factors contribute to mental health problems, incl

  Testosterone plays an important role when it comes to men’s overall heath, physique, sexual functionality and ability to fight against diseases. For men’s fitness, testosterone is the main sexual hormone which gets decreased in count as men grows in age. Good testosterone level is responsible for physical changes in males such as increased muscle, hair growth, sexual well-being etc. So, having its optimal levels are very important at any stage. Even, testosterone also plays an important role in female health and their sexual well-being. So, There are many ways to increase the testosterone levels naturally as follows. REGULAR EXERCISE Being a fitness enthusiast, I would say, it is highly proven that daily exercise and weight lifting are the most effective ways to boost the testosterone levels though the effect on testosterone levels may vary based on several factors, including the type of exercise and the training intensity. HEALTHY AND NUTRITIOUS DIET  Second most thing is your daily

  Immunity –  Immunity, the body's first line of defense mechanism against illness. So, to remain stronger and healthy body, you need stronger immunity system as it protects the human body from outside diseases, virus, infections. The immune system is made up of different organs, cells, and proteins that work together to keep you healthy and fit. There are many ways to improve body's immunity and here, some of the important ways are mentioned through which one can improve the immunity of his/her body.   So to have stronger immunity or to boost your immunity system, follow the points. Always maintain a healthy diet as your diet should include oranges, grapefruit, apples, pears, turmeric, Oily fish, Broccoli, Sweet potatoes, Spinach, Ginger. Do regular exercise, keep your body hydrated. Do regular yoga and meditation. Good sleep atleast 6-7 hrs a day, minimize stress and immunity as all are closely tied. Stay upto date on recommended vaccines. Take proper vitamins especially vi

Skin -   is the body’s largest part, made up of water, protein, fats and minerals. Your skin protects your body from germs and regulates body temperature. Nerves in the skin help you feel sensations like hot and cold. Skin is weighing 12-16% of a person’s total body weight. Now ways to keep skin healthy and glowing. Incorporate healthy fats into your diet like those found in nuts, flaxseed, and avocados, salmon, chia seeds, olive oil, and whole eggs, walnuts, guava, kiwi, oranges, papaya. Eat antioxidant-rich foods like leafy greens and berries, spinach, caffeine. Stay active, use vitamin C, stay hydrated, take good sleep. Don’t smoke, wash your face twice a day, use face mask. Limit bath time. Hot water and long showers or baths remove oils from your skin. Moisturize dry skin, shave carefully, avoid strong n harsh soaps on face and body. Use Coconut oil ,Aloe vera, Moisturize, Sunscreen, Cleanse. Apply sunscreen before going out . You may get your skin checked by the skin specialist c

   Lungs - An important organ in the human body. lungs are located on either side of the chest. The lungs play an important role for removing carbon dioxide from the blood and adding oxygen to it. The heart and lungs work together to do this. With this, we breathe called respiratory system. So how to keep it healthy and stronger naturally. Keep reading you will get all your answers. First of all, don’t smoke. If is it so quit now. Do regular breathing exercise especially yoga(lom vilom), good for lungs. Avoid exposure to indoor and outdoor pollutants that can damage lungs as unhealthy air may cause serious problems.  Prevent lung infection by getting vaccinated, washing hands with soap or sanitized, avoid crowded places during cold and flu season. Keep yourself hydrated, have apples, beets, pumpkin, Tomatoes, leafy veggies, proteins. Have Green tea on daily basis as its antioxidants may help to reduce inflammation in the lungs. Steam therapy to inhale water vapour to open the airways a

  Bones -  it gives structure to human body. There are 206 bones in human body. Bones are made up of a framework of a protein called collagen, with a mineral called calcium phosphate that makes the framework hard and strong. Bones store calcium and release some into the bloodstream when it’s needed by other parts of the body. So always, take good care of your bones but how, don’t worry keep reading, you will get to know. Take plenty of calcium-rich foods to keep bones strong like – Milk, Yogurt, Cheese, Fortified plant-based beverages, like fortified soy beverage, Beans, tofu, nuts, fish and leafy green vegetables like spinach. The RDI (Recommended dietary Intake) for calcium is 1,000 mg per day for most people, although teens need 1,300 mg and older women needs to consume 1,200 mg. Get enough vitamin D – Milk, Fatty fish, yogurt Eggs. Potassium, vitamin K and magnesium help your body to absorb and use calcium . So get these important nutrients by eating a variety of healthy foods lik

Human Brain Brain – a very Important and one of the largest organ which control or command the nervous system of the human body, enable thoughts, memory, emotion, touch , vision, breathing etc almost everything that regulates the body. So, brain has very important roles to play in human body so take very good care of it. As of now, there is no universally recognised definition for brain health. But, in general we can say that brain health may be defined as an ability to perform all the mental processes of cognition. Now question arises that how we can keep our brain healthy. So here is a list to be followed. 1.       Always have a good tight sleep in the night atleast for 8 hours to keep brain healthy. 2.     Do regular exercise especially yoga, always good for brain like Padmasana, Vajrasana, Halasana and some weight lifting exercises also. 3.       Play some brain games like crossword puzzles, Sudoku games, jigsaw puzzles and other games that rely on logic, math, word and visual sk