Month: April 2022

Are you in search of a blog relating to exercise and sleep? 

This blog will help you. Understand the relationship between exercise and sleep. Exercise and sleep are like two sides of a coin. Both are necessary for the health and well-being of the people. Even a small amount of exercise contributes to improving health and reduced stress. And various research has also found it helps better sleep.

Various exercises help in better sleep. There are also some which don’t help us get enough rest. The number of hours of exercise help in better sleep. Vigorous exercises lead to reduced sleep.

Exercise for better sleep:

Exercise before bedtime:

Time management is necessary. You can’t exercise before sleeping. Exercises are done at least before 2 hours of sleeping or 1 hour. 

But this doesn’t apply in all cases. Depend on people. Consider exercising before sleep for better health.

Exercise Duration:

There needs to be further research on this. Sleep increases depending on the hours. It would benefit if done for more than 1 hour daily.

Exercise and sleep both go hand in hand. Irregularity may cause health problems and may not help in improving sleep.

Exercise and sleep are they related?

Sleep and exercise choosing one among both would be difficult. Both are very important for a healthy and happy life.

 In case you cannot sleep then you can follow the different exercises. But if you do not have a sleep problem. You can get to exercise after a good 6 to 8 hours of sleep. 

But for those who have sleep of fewer than 6 hours. Doing exercise may cause health problems. 

Poor sleep and Inactiveness:

Various researchers say that poor sleep would lead to inactiveness among people. Good sleep increases capacity and activeness. But good sleep in adults. Those who have a problem may not be active. During the daytime as much as other people.

Effects of exercise on sleep:

Exercise is the best thing one can start for improving their health. And it is also something which you don’t like to do if tired. Physical movement is beneficial. Various studies have shown that exercises help in sleep. 

It is something you can do for your health. Good sleep means a healthier life and gives strength.

Relieves stress and anxiety:

Stress and anxiety are the main problems leading to sleeplessness. In today’s modern world lot of people are suffering from these problems. The best solution is exercise. It relieves people from all problems.

Exercise tires you out:

One who gets tiresome gets a nice sleep. When Covid -19 came. People started working from home and started staying at home. Lead to increased stress and anxiety problems.

Increase sleep Duration:

The increased amount of exercise. Make you more tired. Increased tiredness will help in better sleep.

Helps for deep sleep:

The increased amount of exercise. Help you in your deep sleep. Also, help to reduce various health problems. Stress and anxiety problems will also come down.

Reduces sleep disorder:

The increased amount of exercise. Help you get better sleep. Regular and aerobic exercises help in better sleep.

Is there the Right type of exercise:

There is nothing as the Right type of exercise. Provide benefits both day and night.

Exercises best for sleep:

Aerobic exercises:

Aerobic exercises are beneficial to sleep problems. This exercise improves sleep time. Quality and amount of sleep improved.

Moderate to high exercise reduce sleeplessness and anxiety among people.

Resistance training:

You cannot run or dance. Then weight lifting or other resistance training help in sleep. 

Yoga:

Yoga helps in physical or mental health. It focuses on breathing exercises and meditation. 

Yoga can reduce sleeplessness problems. It promotes mental health. It has improved sleep for a lot of people like cancer patients.

Best time for exercise for sleep:

Morning exercises:

Aerobic exercises in the morning are more beneficial. Doing it in the afternoon or evening doesn’t result in sleep.

Possible tips for better sleep:

Exercise for 30 minutes:

If the person Exercises for 30 minutes every day. It will help in increased sleep. Anxiety problems reduced. 

Regular sleep:

If only the person has slept. The productivity will be more. Getting the correct amount of sleep is also necessary for workouts.

Fitness trackers:

Fitness trackers help in motivation. You can record the workout and calculate your improvements.

This data is at your fingertips. Can decide which routine is best. They are great for recording body movements, sleep, and calculating heart rate.

How much sleep does a person need?

Enough sleep is necessary for health. Sleep affects every part of our body. All researchers know that sleeping affects part of the body. The digital device and digital apps. Track sleep time.

Signs you may be facing sleeplessness:

Tiredness during the day. indicates that you need more sleep and other common indications are:

• Weight gain
• Health issues like blood pressure
• Effecting mental performance

You feel that you are getting tired. Experiencing weakness then indicates sleeplessness.

Sleeping for overtime:

People sleep for more than 10 hours. Then there is a sleep problem. There is scope for study in this area.

Maintaining healthy sleep:

One should keep a consistent time for sleeping and getting up. Do anyone relaxing activity before sleeping. Avoid watching TV or the Computer. Exercise. Avoid taking a lot of food before sleeping.

How to make exercise a routine habit?

Find a partner either from family, friends, or colleagues. Join the group or class where you can find people. Keep track of all exercises by apps or digital watches.

You can make exercises more fun by way of adding music to them. Different exercises followed. If still bored take a walk in the garden.

You can also choose to take the stairs instead of the elevator. Or walk down with a colleague. And park the vehicle away from the actual destination.

Final Takeaway:

Exercises have a significant effect on people. Exercise reduces worry, tension, and depression, among people. There is scope for future research in this area. And some health care personnel refer to exercises to improve the health and sleep of the person.

Can people of any age group follow the same exercise routine?

Exercise is beneficial to everyone, regardless of age. It aids students’ academic performance. It aids in the enhancement of mental capacity as you grow older. It can assist you to avoid the risk of falling as you get aged. Each phase of a human’s life has a purpose for exercising. However, to answer the above question, people of any age group can not follow the same exercise routine. 

Let us discover some exercise routines that are specified for each age group of people.

Some Exercise Recommendations for Different Age groups

Children and Teenagers

Many children obtain the majority of the workout they require simply through being children. They play catch, runabout, jump and climb at playgrounds, and participate in a variety of activities. Each day, ensure your youngster has more than enough chances to play, jump, climb, and run. Every day, children must engage in physical activities for a minimum of 60 minutes. 

Many teenagers are willing to participate in sporting activities. This may be because of their schools or as part of recreation activity. They should be encouraged to participate for them to be more active. They may ride bicycles with buddies or participate in sports in the neighbourhood if they do not even wish to participate in a sport that is organized. They should be given opportunities of being active, just like you would with infants and toddlers. Teenagers also require a minimum of 60 minutes of daily exercise.

Age group from 20 to 30

Your physique is resilient and strong while you are in your twenties. This would be the ideal moment to start laying a workout basis. You should develop a habit of working out and doing things daily. It will be less hard to maintain this as you become aged. You can play games like basketball or soccer with your friends. Occasionally you can hike or ride your bicycle. There are numerous solutions available to people who are between 20 to 30. five days per week, you can strive to work out for a minimum of 30 minutes. Furthermore, you should keep in mind that once you become older, your muscles and bones strength deteriorate. As a result, you should ensure to incorporate strength exercises into your daily regimen right away. This way, if you lose a few masses of muscle in the future, it will not make a difference. Twice or thrice each week, you should include muscular strengthening activities in your workout routine.

Age group from 30 to 40

Our bodies start losing muscle mass in our thirties as we become older. This causes training with weights all the more crucial for this age. You should become a member of a fitness center and begin weight lifting. You might also acquire some elastic bands for resistance training and scour the web for tutorials. As people age, their bones begin to deteriorate as well. This is an ideal age to begin concentrating on strengthening bones. You can do workouts with dumbbells as a regular part of your exercise regimen. This might involve going for a fast walk, running, or practicing yoga. This seems to be a wonderful time for trying out various types of exercises. New groups of muscles are challenged when you experience something different. Additionally, it keeps your exercises from becoming monotonous.

Age group from 40 to 50

This would be the moment in an individual’s life when having a routine of exercise would be most crucial. Our systems begin to deteriorate as we approach the 50s. Muscular strength and flexibility start to deteriorate. Our metabolic rate is slowed, making it simpler to put on weight.  Males and females both experience a reduction in hormone production throughout this period. It also is simpler to put on weight, particularly near the stomach area, as a result of this. You are more likely to acquire health complications if you are this overweight. Hypertension, diabetes, enhanced blood pressure, and cardiovascular disease are all possibilities. Workout is the most effective approach to combat these problems. You should maintain cardio exercises routines three to five times each week.

Age group from 50 to 60

You might begin to notice additional soreness and muscular pain regularly as you enter the fifties. You should not let it deter your workout regime. You should simply change your workout routine. Walking, riding, and swimming are all reduced impact exercises that are gentle on the joints. After a strenuous workout, one may feel even sorer. Alternatively, you can try lowering the pace and exercising more frequently. 

Age group from 60 to 70

This would be the age to start thinking about how to avoid falling. You should maintain your aerobics program. Five days per week, you should aim to do 30 minutes of exercise. Twice or thrice per week, you should do weight lifting or do resistance exercise to maintain your bones and muscles strong. Additionally, you should get to concentrate on your equilibrium.

Age group from 70 and above

People have to keep overall flexibility and strength throughout their 70s or even beyond. It will offer you additional years to operate and also be self-sufficient. Each week, you should get some aerobics training, it can be aerobics in water, hiking, or trying to dance. To maintain muscular strength, you should use resistance training. To avoid falling, you should constantly practice exercises for balance. Warming up and cooling down for a longer period can help you to avoid injuring your muscle.

Final Takeaway

We are all aware that exercising is beneficial to our health. It does, however, go further than simply increasing the fitness of our physique. It also lowers our chances of contracting a variety of ailments, including diabetes, cardiovascular diseases, and cancer. It enables us to sleep much better, relieves anxiety, and enhances our psychological health. Workout is crucial for everyone, regardless of age, since it benefits us so much. A continuous fitness regimen is the most effective approach to ensure that people survive and prosper well into their senior years.

Are you facing difficulties or doubtful about returning to your daily workout routine after being exposed to Covid-19?

You are probably eager for getting back on the sports field or continue your workout regimen, no matter if you are an athlete, student, or a sporty person who’s already cured of COVID-19. You could be asking what are the things that can be done by you when you are waiting out the virus if symptoms are not visible to you or if the symptoms are mild. 

Let us see what sports physician experts have recommended and guided for people who had covid to return to a workout regime.

Unknown Impacts of Covid-19

People definitely have more knowledge about the Covid-19 virus than when the virus first emerged. However, the impact of the virus in long term is still not completely known to us. Although we are aware of the fact that Covid-19 can cause heart damage, damage to the brain, and severe damage to the kidneys and lungs. Still, there is no means to specify or forecast whom it may affect. Certain people may also endure persistent symptoms such as cough and shortness of breathing. Additionally, muscular cramps, lack of strength, and weariness are all absolutely unacceptable among active individuals and athletes.

The fact is that this virus can have a severe or mild impact differently in different people. This is particularly the case for active people because it is hard to predict how long someone may be affected by the virus once they have recovered. Several individuals would be alright and would be ready to commence their usual workout regimen. Whereas others can discover that fitness in workout activities of them is no longer what it once was.

Having returned to the activity will most probably be a gradual and patient procedure for most active persons and athletes. You must consult with a physician to ensure that you are growing properly and that your issues are being monitored.

Restrictions in Exercise in Quarantine and Isolation

If you’ve been infected with COVID-19, you will have to isolate yourself. Quarantine is the process of separating and restricting the movements of individuals infected with a dangerous disease in order to observe the extent of their illness. Sportsmen and people active are allowed to work out in isolation by adhering to the rules. Hitting the gym or practicing is no longer an option. Alternatively, they can seek exercises that can be done at home. Even when a sportsman at the time of quarantine becomes ill, they must stop working out instantly.

You would be quarantined if you have been tested positive for COVID-19. Isolation is a method of separating sick persons with contagious diseases from healthy ones. People who are isolated must not get out of their houses or isolated places unless it is urgent. Isolating the sick person to a particular room as well as protecting through masking all other healthy household members can be the measures that can be taken. Sportsmen in isolated rooms should avoid conducting any workout until the persons have been freed from seclusion and authorized to begin the activities by a health professional. 

Timing of Returning to Athletics or Exercise

When an athletic or sporty person is infected by COVID-19, such individuals should avoid all physical exercise. They must prioritize relaxation, hydration, adequate nourishment, and adhering to their medical specialists’ recommendations. The length of time it takes to return to activity or sport depends on how light, medium, or serious the condition had been. Irrespective of signs, all sportsmen and persons who exercise who catch the disease COVID-19 need to rest for at least a total of ten days.

Post 10-days period of isolation, if a sportsman has only minor sickness or tested positive despite having any illness, they can contemplate resuming exercise. The sportsman may pursue a cautious resumption of exercise after the window of 10-day is elapsed, but indications should not be present. Before returning to any sort of physical activity, a sportsman must be assessed by a health professional if they’ve had a severe or profound sickness like if such person has been hospitalized.

Exercise Stages to Follow

There are 7 stages that can be followed by a sportsman or an active person to return to exercise after recovering:

Stage 1

After 10 days of isolation, the individuals should be authorized by medical professionals to begin their workout regime. They should not have any other symptoms than taste and smell before returning to exercise.

Stage 2

After clearing stage 1 the individuals can start with light exercises such as light jogging, walking, or stationary biking. The maximum heart rate increase during these exercises should be no more than 70%. The exercises should be done 2 days a week and should last no more than 15 to 20 minutes a day.

Stage 3

In stage 3, exercises with body weight, running drills, and circuit training can be done by the individuals. The maximum heart rate increase during these exercises should be no more than 80%. The exercises should be done 1 day a week and should last no more than 20 to 30 minutes a day.

Stage 4

In stage 4, the individuals can start doing a bit more complicated exercises such as lifting weights and running. However, the maximum heart rate should not exceed more than 80% and exercises should be done once a week and should last 1 hour.

Stage 5

In this stage, the individuals can start doing moderately intense exercise. They can do participate in running and no contact sports. The maximum heart rate should not exceed more than 80%, it should be done twice a week, and should last 1 hour.

Stage 6

In this stage, the individuals can resume their normal workout regime once a week.

Stage 7

In the last stage, the individuals can start doing the exercises or participate in the competition without any restriction.

Final Takeaway

The major things that should be kept in mind by the recovered individuals before returning to the exercise regime are that they should pay attention to their own bodies. Additionally, at first, they should go easy on themselves, and have patience through the process.

Hi, want to know more about leg exercises. This blog will answer all your question. Leg Exercises help in improving the health of the person. We need a strong lower body along with the upper body. The lower body helps us in our movements running, jumping, or climbing the hill. All these activities need the support of our legs. The leg exercise will help in strengthening both the front and back muscles.

Why follow the leg Exercises:

They improve health and strengthen the muscles. But upper body exercises are more important. Along with the upper body, lower body exercises should have the same importance. Lower Body exercises are better not only for health. Also for protecting the body from injuries.

When not to follow the Leg Exercises:

You have injuries and feel very tired. Sick with fever and cold. Or you have leg or muscle pain. Refrain from pushing yourself more than needed. It’s better to stop or reduce the Exercises.

Potential benefits:

Exercise helps in improving the health of the person. Managing health issues like heart and blood sugar problems.

Is improving health and fitness your goal? 

Then it is better to follow the leg exercise and do it for a long time to get health benefits. You can do this exercise in both the Gym and at home.

The best leg Exercises one can start with are:

Back Squat:

Back Squat is one of the most important ones in lower body exercise. These are full-body exercises. Keep barbell with correct weight to shoulder height. Get under the barbell. Set the bar near the shoulder if performing a lower back squat. Support your core and lift the weight. Move to get to the position. Chest up and squat down. The bottom of the thighs should be parallel to the ground.

Benefits of the Back Squat:

The functional strength of the person improves and allows for more loading.

Front Squat:

The Front Squat. Shifts weight from back to front. It is like Back Squat. But the weight will be in front. Keep barbell with correct weight to shoulder height. Extend the arms in front of the bar. Place fingers on the bar and lift the palm. Bring the elbows below the bar.

The bar should come across the chest. Move backward to get to the position. Chest up and squat down. The bottom of the thighs should be parallel to the ground.

Benefits of the Front Squat:

The Front Squat. Liked by people who want weight in the front instead of the back.

Bulgarian Split Squat:

This exercise with dumbbells. One foot on the bench. Squat down until both legs are at 90 degrees. Knees should not touch the floor.

Benefits of the Bulgarian Split Squat:

Muscles’ strength and balance go up.

Leg Press:

Strengthening the thighs is the main advantage. Keep the feet in the sled. The shoulders are a distance apart. Press and lower the sled towards the chest. Thighs should be at 90 degrees. Not locking knees sled back up. Lower back and hips lifting from the place. Put weight back while going down.

Benefits of the Leg Press:

You can press a lot of weight with your legs. The movement of the body is improved.

Hack Squat:

Most popular, effective method. Due to the usage of the machine. Machine protects from injuries. Provide safety while doing exercises.

The feet should be in the same line as the knees. The Feet moving outward torso should be stable with abdominal. The Head should be in a neutral position. The bottom of the thighs should be parallel to the ground.

Benefits of Hack Squat:

This method is beneficial as compared to other methods. It makes use of Machines. Protecting against injuries.

Reverse lunge:

Reverse lunge work on one side of the body at a time. Helps in improving muscle. The reverse lunge is better than the walking or forward lunge. Both the beginners and Intermediate exercises will enjoy this. With both feet together. Hands-on side or hips. Knees above the floor and one leg behind. Front leg bent at 90 degrees. 

Benefits of Reverse lunge:

Beneficial and suitable for beginners. Works on both sides of the body.

Assault bike:

Biking or bicycle helps in lower body exercise. Most people use their Bicycles for exercise. First, adjust the seats of the bike. Place the feet on the pedals of the bike. Hands to be kept on the handles. The hands moved back and forth in synchronization with the leg movements.

Benefits of Assault Bike:

Useful to build muscle. This method is for all people of all ages.

Sets and reps for leg Exercises:

The exercise is in 12 sets and up to 18. But in the case of an expert or advanced exceeds 18. When choosing one should take care of the breathing. 

Nordic Hamstring curl:

Kneeling body lowered towards ground and knees at the back. Best way to protect from injuries and strengthen the muscles. Knees kept below the barbell and legs on the machine. Hands-on the floor. Arms bent out knee to be lower your body towards the floor. The lower the person goes the harder it feels.

Benefits of the Nordic Hamstring curl:

Suitable for Intermediate or expert level. There will be no injuries. Muscle strength increased.

Do you need a fitness trainer?

Yes, for any workout. Better to have a fitness trainer. A good fitness plan can include aerobics and flexible training. 

If you are new to the exercise and a beginner. Talk to the trainer. Tell them about your expectation. Disclose the injuries or any problems that you have. They will provide the correct guidance and help select the best exercise. 

Final Takeaway:

Leg exercises result in strong legs. Strong legs improve the muscles and lower the risk of injuries. If you want a healthy and happy life and fitness is your goal. Then you cannot ignore any part of your body. One should not only concentrate on upper body exercise. Lower body exercise also contributes to the benefit of health. Leg exercises need to be routine one should stop ignoring these exercises.

Do you want to learn about core workouts?

Then You are at the right place. Reading this blog will help you know the best core workouts you can follow. What core workout is all about. Core training is all about strengthening your body, Muscles, hips, and lower back. And this training help in keeping the muscle strong. Important for balanced and stable body movement. It also helps in reducing injuries and back pain.

A little bits and pieces about Core Training:

Core muscles are the main foundation. Core strength is necessary for every person. Even to get up from bed or do exercise. Core training would help in strengthening the core muscles.

Reasons one should select core training:

Strengthen muscles:

It strengthens your muscles. The exercises that we do will contribute to the strengthening.

Improves performance:

The workouts are helpful if you are a runner or sportsperson. It will protect you from injuries with more exercise. And strong muscles are the foundation for improved performance.

The core workouts have different levels they are:

• Beginner
• Intermediate
• Advanced

One should always start with a beginner level. You are a beginner. Do not go to the advanced levels. Talk to the trainer about your goals and requirements.

These workouts are for Beginner, Intermediate, and also experts. A person should consider the various factors before starting with Core training. And take suggestions from his or her trainer. Before starting with any of the workouts. See to it that you are doing it in the correct way.

Core workouts for Beginners:

Plank:

You need to keep your entire body on the plank. The core on the plank and use hands for the support.

Knee Plank:

A knee plank is like a plank workout. Knees and hands support the workout.

Hip Bridge:

The hip bridge is something where you can move your body up with the support of your legs and hands.

Best core workouts:

Hollow man Workout:

In this method, the person has to lie on their back facing up. Legs need to be at 45 degrees. Rib and hip bones together. The shoulder needs to be down. A workout performed in 3 to 4 sets. And can take rest for 20 seconds.

Mistakes that occur are:

Being a beginner following the Intermediate or expert methods. And not following the proper breathing exercise.

Glute Bridge Workout:

In this method, the person needs to lie on their back facing up. The feet and shoulder length are in mind. Keep the hands-on ground. Raise the hips squeezing glutes. The midsection of the body should be tight. Workout done in 3 sets. And can take rest for 20 seconds.

Mistakes that occur are:

There is a chance of doing this workout very fast. Maintain incorrect posture.

Superman pull:

In this method, a person should lie on their stomach without using their hands and legs. Hands and legs should be away from the ground and up. Elbows should be in a w shape and pulled back and downwards. A workout performed in 3 sets. And can rest for 20 seconds while doing this workout.

Mistakes that occur are:

There is a chance of doing this workout very fast. Not Squeezing the muscles.

Leg Raises:

In this method, the legs need to be up at 90 degrees. Arms need to be on the side facing down. There should not be any space between the back. Chin tucked in.

 Breath out by moving your legs up and breathing in by moving the legs down. This method is suitable for beginners and Intermediates. A workout performed in 3 sets.

Mistakes that occur are:

Not focussing on the breathing exercises. 

Swimmers:

In this method, a person should lie on the stomach core Muscles used in this workout. The shoulders are away from the ears, the chest needs to be up. Chin tucked in. Legs, hands, and arms need to pull up.

Swim by putting a right arm up and a left leg up in a controlled manner. A workout performed in 3 sets. And can rest for 20 seconds.

Mistakes that occur are:

There is a chance of trying to do the workout very fast. And instead of looking down, there is a high chance of looking ahead.

Crunches:

In this method, the person can lie on their back facing up. You can bring your hands behind your head. Elbows need to be wide. Knees should be up and feet on the ground. Chin tucked in. The belly button moved towards the spine. Shoulders need to be up to form the crunch. A workout performed in 3 sets. And can rest for 20 seconds.

Mistakes that occur are:

Workout fast. Following the incorrect breathing exercises. This method is for beginners.

Toe taps:

In this method, the knee bent at 90 degrees. Hands at the side and palm facing down. Each foot tapped on the floor. These are popular exercises. There are also different types of tapping exercises.

Mistakes that occur are:

Leaning front and not concentrating on the core. 

V-ups:

In this method, the person needs to lie on their back and keep their arms above their head. Shoulders kept away from the ground. Feet joined together, legs lifted from the ground. V shape formed with the body. This workout is for the advanced or expert level.

Mistakes that occur are:

Not following the correct breathing method. Doing the workout very fast.

Bicycle crunches:

In this method, a person can lie on their back. And face up. Lift the legs at 90 degrees. Hands placed behind the head. Elbows need to be wide. Head and upper back lifted from the ground. Trying to create a crunch by right elbow and left knee together. A workout performed in 3 sets.

Mistakes that occur are:

Trying to do the workout very fast. 

Final Takeaway:

Core workouts are for improving health and fitness. It helps us in simplifying and doing our daily activities. Helps in reducing injuries, back pain, and other health-related problems. You are thinking about exercise. Core strengthening exercises are best to start. Core exercises are important for our muscles. We use muscles for our daily activities. Walking, Jumping, or sitting. Muscles are keeping us stable. And supporting every movement of our body.

In search of a blog relating to Intermittent fasting?

When you search for a blog relating to Intermittent fasting, you will find countless blogs or articles. But when you narrow your search to its role in women or is it beneficial for women, we get a different point of view. Did you know that Intermittent Fasting is the most accepted trend? Want to learn more about Intermittent Fasting. Have you arrived here to understand what intermittent fasting is all about? Our blog will help you. 

What does Intermittent fasting mean?

It means following a particular diet plan, which includes fasting and shifting from regular to alternate eating of food. It’s believed to be more of a lifestyle rather than a diet plan. Fasting is a way to reduce various health problems like blood sugar or blood pressure.

The things to know about Intermittent fasting:

You would have done the Intermittent fasting without realizing it. You have not eaten in the afternoon from 4 PM. You have done Intermittent fasting. It is not only about forgetting to eat on time but fasting for more than 12 hours. Fasting would benefit you over a while. 

How long should you fast?

There are different types in which people fast. Some people don’t eat for 24 hours. And some don’t eat anything for 8hours time. But not eating anything for hours will also cause health issues. It depends on the person. What method the person wants to follow.

Benefits of Intermittent fasting for women:

Intermittent fasting is not only what to eat today but when to eat. Intermittent fasting is beneficial to health. But it benefits men more than women. Women will have to adopt a different modified approach.

Health benefits:

It helps to improve the health of the person. We always hear deaths have taken place due to various heart problems. High blood pressure or high cholesterol are the main reasons that lead to heart diseases. 

Diabetes or blood sugar problems are also common nowadays in both men and women. But the health benefits which men have will be more compared to women.

Reasons to not follow Intermittent fasting:

If a woman is pregnant, or if the person is taking a lot of medicines, various kinds of diseases. It is better not to do the fasting as there is a chance of health issues. 

Ways to follow Intermittent fasting:

Overnight Fasting:

Overnight fasting is fasting for 12 hours. Stop eating anything after 7 in the evening and eat breakfast at 7 AM the next day. Here you don’t eat food or snack after 7 PM and don’t have to skip any of your meals.

Whole day fasting:

Whole-day fasting is fasting for the day. A single meal for the entire day options is dinner or lunch. It is hard to follow this method because one cannot stay for long without eating. The nutrients necessary for the body to be healthy are missing in this method.

Choose your day fasting:

This method is the simplest and easy to choose. You can fast once or twice a week. Fasting for more than 16hours on alternate days and deciding on your own what days you want to fast. 

Eat stop eat:

This method is also the simplest and not a complex one. A lot of people follow this method. You can decide on your own when you want to stop eating. Keep a day for fasting. And fast on that day of the week. And then forget that you have even fasted for the day and eat like how you used to eat. Is not this very simple.

Time-restricted fasting:

In this method, you need to keep a time from 11 AM to 7 PM. Now you need to be consistent. During this, you can eat any varieties food. But other times you need to fast. The main disadvantage of this method is. Some families don’t eat early at night. It will be impossible to follow this method.

If you think you can go for these methods of fasting, consider the below facts:

One can learn only by trying. It’s wrong to say that all women will enjoy fasting. Only some people will get the benefits. One must have an open mind to accept things in the way they are. 

You have a lot of work better not to take up fasting. You need to impress your friends and relatives. One should always listen to their own body. And not go fasting to impress friends.

I was in a meeting. And some women were discussing among themselves how they followed the different fasting methods. They also talk about how difficult it is to follow the diet plans. They started facing other issues like sleep issues, headaches, and hunger.

They forgot that this method improves their health and does not cause more problems. It’s important to note that this fasting is not suitable for people of all kinds. And one should always listen to their body.

Risks involved for women and possible solutions:

Various researches have conducted, and there is scope for a lot of research in this area. Compared to men, women get fewer benefits due to the problems like tiredness, headaches, sleeplessness, and hunger. There is a plain solution to this problem. Make changes to the diet plan. Meet your doctor and ask for suggestions.

Middle-aged women can also go fasting and make sure that they are not taking medication. They are taking any medication. Then they should contact the nutritionist and ask for their suggestions.

Final takeaway:

There are various researches conducted on Intermittent fasting. And most of the benefits mentioned in the articles are only about men. Women said to respond less as compared to men. But there is a good room for further research in this area. It is men or women who want to follow the Intermittent fasting method. They should make sure that it fits their lifestyle. One should follow the diet plan for a long. And the temporary goal of diet would only benefit for less time.