Simple Tips To Increase Your Fitness Levels

Physical fitness is the primary concern for everyone. In today’s fast paced life, modern food habits are making people lazy and unfit. To stay fit and healthy, it’s important that you follow an exercise regime and adhere to certain diet plans.

You can exercise for one hour every day to maintain the fitness levels.

There are many body care centers, which offer many types of exercise such as aerobics, yoga and much more.

You should follow some simple tips and follow a daily routine to be fit and healthy.



Walking is one of the important daily activities that increases your fitness levels and keeps you healthy. Regular walking burns your excess calories each day. You can lose your weight quickly by walking; avoid other forms of conveniences like transportation, elevators, and many other things. Instead of using elevators, you can opt for stairs and reduce your weight and also increase your muscle strength.

Drink more water


Hydration is crucial for a human body. Usually, our bodies are made up of a high percentage of fluids. One should have a daily intake of fluids and foods, which contain water to keep the bodies hydrated. You should drink plain fresh water to maintain a healthy body. Water is the natural cleanser, and thus, it helps to clean your digestive system and other body organs naturally.

Healthy breakfast


Start your jolly day with a healthy breakfast. It is right for your health, and it helps you concentrate on your work and physical performance. Having a healthy breakfast can reduce the chance of acidity. Eating a healthy breakfast daily can manage stable blood sugar levels with high energy. Do not prefer junk food in breakfast as it can cause many other health problems.



Meditation can help you with physical and optimal mental fitness. You need to spend few minutes every day to meditate and reduce all your stress. You have to do it for at least twenty minutes to maintain the blood pressure. One small thing that can help you in being fit is that you should change your sitting postures once in an hour.


Early Signs Of Pregnancy?………

About half of all premenopausal women develop cramps at some point during their menstrual cycle.

For most women, the cramping causes mild to moderate abdominal pain for up to a few days each month.

However, it is estimated that up to 10% of the women who feel cramps experience severe cramps. Pain medication isn’t the only answer.

Menstrual cramps are the result of uterine spasms which occur as it is expelling the lining.


The resulting uterine tension impedes the blood flow to the uterus, which causes more cramping. There is a relationship between the level of toxicity in your body and the severity of menstrual cramping. Smoking makes the problem worse.

Chemicals in cigarette smoke constrict blood vessels including those that go to the uterus. These chemicals also add to the body’s toxic load.

Relieve Menstrual Cramps

Many women use pharmaceutical analgesics to relieve menstrual cramp pain. Analgesic medications can help and may be needed if the cramping is severe. However, these drugs are not free of side effects and in the long run, they can make the situation worse as they add to the toxic load of your body. There are things that one can do to relieve the problem of menstrual cramping. Some of the things that you can do include: making changes to your diet, taking the vitamin, mineral, and herbal supplements and doing exercises.


What you can do for menstrual cramps

Dietary changes?

Vitamin, mineral, and other nutrient supplements?

The following nutritional supplements will assist with increasing blood flow and decrease the actual cramping. They are calcium, magnesium, essential fatty acids (in evening primrose oil), edible linseed oil, vitamin B complex, vitamin C, Vitamin E, and zinc. These can be obtained in a good multivitamin and mineral supplement.

Herbal muscle relaxants

Black cohosh, black haw, chaste berry, Dong Quai, Evening Primrose, kava, and raspberry are herbs that are used to treat menstrual cramps.

Other herbs that are also traditionally used are passionflower, yarrow, and yucca. These herbs have plenty antispasmodic compounds that relieve muscle spasms and therefore also cramping.


Many of these work whether used internally or externally. So you can use them as an herbal tea, add them to baths or both. You can also use the essential oils from some of these herbs and rub these into your abdomen.

Wild yam, blue cohosh, cramp bark, black haw, and motherwort help to relax tension in the uterus and cervix.

Garlic, cayenne pepper, ginger, rosemary and ginkgo Biloba can be used as a circulatory tonic to ensure that you are getting sufficient blood flow to all areas including the pelvis.

Skullcap, lemon balm, chamomile, lavender, or vervain can be used where there are general tension and stress. You can add hormonal balancing herbs such as a chaste tree or false unicorn root.

Herbal mixtures


Two herbal mixtures that will help calm menstrual cramping are as follows:

1. This liniment is applied to sooth muscle tension and relieve menstrual cramps. All of the herbal ingredients have anti-spasmodic agents.

2 parts lemongrass

2 parts lemon balm

2 parts eucalyptus

2 parts lemon thyme

1 part oregano

1 part rosemary

1 part thyme

Olive oil or unscented massage oil


In an appropriately sized bowl combine the herbs and sufficient oil to cover them. Allow this to stand overnight. The next day strains out the herbs.

Massage the oil onto your abdomen and any other areas of muscle tension. You can use the oil at room temperature or slightly warmed if you wish.