Physical Health

• Fueling of the body is important because after exercise like participation in festival dance, it is crucial to refuel the body to replace glycogen stores in the muscles with carbohydrates and some protein within the first few hours after the workout
• Becoming more aware of the body and its sensations can help in noticing stress, anxiety, and tension, as the body registers stress sooner than the mind
• Ideally, it is recommended to fuel up two hours before exercising, hydrate with water, and eat healthy carbohydrates such as whole grain cereals, whole wheat toast, low-fat pasta, brown rice, fruits, and vegetables
• Prior to a workout, it is important to:

  • Prioritize getting enough good quality sleep
  • Grab a snack
  • Ensure you're wearing appropriate clothes and footwear for the workout
  • Engage in a dynamic warm-up
  • Stretch before exercising
  • Refuel with water and carbohydrates
• Studies suggest that drinking water and eating carbohydrates before exercise can improve workout performance and allow for longer or higher intensity workouts
• During exercise, it is essential to provide the body with the necessary fuel to protect itself and improve moderate to vigorous physical activity. Water is vital during a workout to keep the body alive and active, preventing dehydration
• Water is crucial for human life as it carries nutrients to all cells, oxygen to the brain, helps in absorbing minerals, vitamins, amino acids, glucose, and other substances, eliminates toxins and waste, and regulates body temperature
• After exercise, it is recommended to consume carbohydrates, proteins, and fats for optimum health. Carbohydrates are the preferred fuel for most cells in the body, providing energy for the body and brain, protecting muscles, and feeding bacteria
• Foods to avoid after a workout include:

  • Sugar
  • Processed energy bars
  • Low-carb meals
  • Sports drinks
  • Salty processed foods
  • Fried foods
  • Caffeine
• Balancing food intake will provide the body with what it needs for effective and optimal performance. Fueling the body helps in repairing muscles, improving performance, and accomplishing daily tasks. Regular exercise can help in weight loss, lowering the risk of diseases, and improving overall well-being
• Common exercises that can benefit the body include:

  1. Lunges

  2. Push-ups

  3. Squats

  4. Standing overhead dumbbell presses

  5. Dumbbell rows

  6. Single-leg deadlifts

  7. Burpees

  8. Side planks
• Basic Exercises:

  • Push: the force that moves an object away from something
  • Pull: the force of bringing an object closer
  • Squat: a position where the knees are bent and heels are close to or touching the buttocks or thighs
  • Plank: a support for standing or clinging to for support
• Best Exercises:

  • Swimming: propulsion of the body through water using combined arm and leg motions, popular for all-around body development and therapy
  • Tai Chi: ancient Chinese tradition practiced as a graceful form of exercise involving slow movements and deep breathing
  • Walking: a safe and natural activity for health and fitness, brisk walking with determination
• • Strength Training: key to flexibility, mobility, improved performance, and lower injury risk, suggested strength training for beginners includes hip-dominant, knee-dominant, pushing movements, pulling movements, walking, and running
• increase muscle mass to build up strength and tone your body, especially your core, butt, and legs, improving your appearance is not the main benefit of shaping up your body, as you’ll also improve your posture and range of motion

  Lunges
• a conditioning exercise performed in a prone position by raising and lowering of the body with the straightening of the arms while keeping the back straight and supporting the body on the hands and toes

  Push-ups
• a position in which one’s knees are bent and one’s heels are close to or the back of one’s thighs.

  Squats
• increases strength throughout the shoulders and engages the core for stability, it can be done in either sitting or standing position, and with dumbbells held horizontally at the shoulders or rotated in hammer grip.

  STANDING OVERHEAD DUMBELL PRESSES
• are a compound exercise that mainly target your middle back, but also work the biceps, shoulders, and lats

  DUMBBELL ROWS
• a hip hinge movement that strengthens the back, core and legs. This variation of a traditional deadlift involves one leg lifting of the ground and extending out behind you. The more complex movement

  SINGLE-LEG DEADLIFTS
• a conditioning exercise in which a person squats, places the palm of the hands on the floor of the feet, jumps back into a push-up position, in some cases complete one push-up, returns to the squat position, and then jumps up into the air while extending the arms overhead.

  BURPEES
• a great exercise for strengthening the oblique abdominal muscles, which don’t get worked during ab exercises such as crunches. You will hold your body on your side in straight position supported only by one arm and the side of one foot.

  SUDE PLANKS