How to improve your health for free: 5 easy ways to improve your health

nutrition specialist, founder of the delivery service DanteFruit.com

Today, you don’t have to spend a lot of money to take care of your health. There are a lot of free courses with workouts for every “taste and color”: from meditation and yoga to fitness and martial arts.

Yoga

Yoga is the oldest practice for body and mind, coming from India, means “unity”, “harmony”.

The original purpose of the classes was to practice spiritual concentration, but later they discovered the overall positive effects on health.

Elena: Yoga is useful for both women and men. Doing yoga at home or outdoors will make it easier for you to cope with bad habits. Practices will be useful for psycho-emotional state (especially thanks to breathing exercises): anxiety and excitement will go away.

Yoga classes:

• relax the body;
• help you find balance;
• energizes the body;
• clarifies the mind;
• is considered a migraine preventative;
• relieve back pain;
• relieve tension and stress;
• strengthens the muscles of the body;
• improve circulation;
• develop flexibility;
• help you lose weight;
• strengthen bones;
• align your posture.

Meditation classes:

• relieve stress and tension;
• improve brain function;
• help produce the happy hormone (serotonin);
• reduce stress hormone (cortisol) levels;
• increase performance;
• improve mood;
• give an overall health-enhancing effect;
• help relieve insomnia;
• reduce anxiety.

Kde začať?

Choose a quiet and peaceful place where nothing will distract you. Adopt a meditation posture. It can be static (lying or sitting) or dynamic (walking, strolling). Adjust your breathing, concentrate on it. Your main task is to focus on something, try not to let your thoughts float around in the clouds.

If you sit for most of the day, start your walks small. If you’re too lazy to go out alone, invite a friend or take a pet with you – they’ll keep you busy.

Elena: Many yards are equipped with sports grounds, and training in the fresh air will be useful not only for the body, but also for the psychological state.

Šport

Physical activity is very useful for health. Regular exercise will give you a fit body and tempered character, as they say, a healthy body – a healthy spirit.

Elena: It is important to understand why you need training, what your goals are: to lose weight, to get in better shape, to build muscle mass or something else. This will determine the type of exercise, the amount and intensity of exercise.

Exercise:

• Lift your mood;
• increase self-esteem;
• improve brain function;
• regulate blood flow to the muscles;
• normalize the nervous system;
• reduce stress levels;
• boost immunity;
• boost metabolism;
• eliminate toxins;
• reduce the risk of cardiovascular disease;
• strengthen blood vessels;
• help to lose weight and strengthen muscles.

Elena: Many types of exercises are available at home, in addition to yoga. It can be fitness, stretching, strength training, cardio and even dancing. You will need a minimum set of equipment: a mat, a rubber band for fitness, dumbbells. Do not forget about comfortable sports clothes and shoes.

Self-massage:

• regulates the work of internal organs;
• affects the cardiac, gastric, intestinal functions;
• saturates skin tissues with oxygen and nutrients;
• removes dead skin cells;
• cleanses sebaceous glands;
• makes the skin firmer and healthier.

How to do it correctly?

Hands should move along the course of the lymphatic pathways, but the lymph nodes should not be massaged categorically. During the massage, you need a support so that the body is relaxed. Before the massage remove all jewelry, watches, so as not to damage the skin. After the massage, a shower is necessary.