Given Up Smoking, Now Start Living

Those who could succeed in quitting smoking have really succeeded in protecting them from the most dangerous tobacco. Now they can be rest assured that there is no easy way for cancer to attack them and that their body is not subjected to any related health hazards. They are no more vulnerable to a cardiac arrest. Those who could come out of the smoking zone at an early age can look forward to a bright future. Since they are completely out of grave dangers like lung cancer, they can make their thoughts and activities more constructive.

As the first step they may consult a doctor and have a thorough check up to confirm that years of smoking had not caused any serious impact on the lungs. Cigarettes contain carcinogens that cause lung cancer. It may take few more years after quitting smoking for the symptoms to appear. Hence, it is all the more necessary for the ex-smokers to undergo a thorough investigation to confirm that they are no more at risk.

Get rid of the toxins

As a result of smoking for years the walls of the lungs get deposited in thick layers of tar. Those deposits of tar are to be washed out of the lungs. The process is known as detoxification. Detoxification is easy by adhering to a suitable diet program. Those who were smokers in the past must eat daily good quantities of fruits like cherries, oranges, berries, grapefruits and kiwis. The fruits will provide the required quantity of Vitamin C to the body which was not available all these years due to smoking.

Vegetables such as broccoli, sprouts, carrot and sweet potatoes etc. are good to protect the lungs from various diseases and strengthen the walls of the lungs. They must drink minimum 20 glasses of water daily in order to flush out the toxins from their lungs. Antioxidants are very essential to protect the lungs from the toxins. Vegetables and fruits are rich sources of antioxidants.

Regular exercises

Regular physical exercises are quite necessary to lower BP and make the muscles strong as well as flexible. They can increase the time of exercises gradually. Walking for some time, inhaling fresh air or cycling for a small distance is sufficient in the initial stage. Gradually they can make the exercises more brisk and also can increase the duration. Physical exercises assure them to improve their health very fast.

After performing simple exercises for a few days they can switch over to a fitness program. The exercises in the gym help them to reduce their weight as well as strengthen their muscles. Fitness programs can be carried out either at home or at the gym. In any case, they must do the exercises for 5 days in a week. It is also an effective measure to weight loss.

Those who have problems such as knee pain, back ache etc. can practice simple exercises like slow walking, cycling and swimming etc.

Those who perform the walking exercise may gradually increase the time. When they are able to walk briskly for 40 minutes, they can start doing jogging also. Those who perform cycling can gradually increase the time as well as speed of pedaling.

Protection of the lungs

The lungs of a person are the worst affected parts of the body as a result of years of smoking. Hence, for those who quit smoking, it is all the more important to adopt various precautions in order to protect their lungs from further hazards. They may spend some time daily in a park or on a beach to inhale fresh air. Aerobic exercises are also good for strengthening the lungs. Another proven method for protecting their lungs is to perform yoga regularly.

It is advisable to avoid food items that cause production of excess mucus. Those who have given up smoking must avoid ice cream, cheese and dairy products in their diet.

In order to cure sinus and various infections and to get rid of fungus and bacteria etc periodic application of a nasal wash is recommended. In order to protect their lungs they may keep away from air filters and wear a mask when they go to places where chemicals are stored. They should not inhale air polluted with dust particles, smoke and hazardous gases.

Cleansing the lungs is the most important task for those who want to get back in shape after quitting smoking. They should not get exposed to any kind of air pollution. Just by taking proper care the lungs can be made to perform self-cleaning. Various natural remedies are also available for cleansing of their lungs.

 

5 Ways to Burn Extra Calories

weight-loss-methodsThe world seems to be mean, pulling you down for that extra flab. You can’t control your diet and indulge in eating junk food. Drinking booze can give you the pot belly. Socializing and binging can also cause weight gain. Either you remain fat or check your taste buds and keep them in control.

Burning calories can be extremely challenging. How many calories do you burn v/s what is your daily calorie intake. This ratio is an important barometer while trying to loose calories. You can go through a diet chart which will balance off the intake of calories per meal. If you have had a meal full of carbohydrates for lunch you might omit the same for dinner. Dinner should be light as at night, due to less activity, we burn fewer calories, and calorie deposit is higher. The amount of calories burnt depends on your weight, height and the kind of exercise you do.

Look at 5 interesting ways to burn an extra calorie:

Freestyle exercise: Stretching, push ups, pull ups and other exercise can make you loose calories. Concentrate on specific body parts so that you can reduce there. For example: pull ups tone the stomach muscles, pulling it in and reducing fat. Push ups also tone the whole body strengthening the back and hips. Continuous exercise will remove unwanted fat and give you the slim look. Aerobics is also a free style exercise. Aerobics classes are becoming popular these days. Jumping and stretching to the tune of music is a fun way to reduce calories.

Swimming: This form of exercise works on the body muscle and removes fat. The whole body gets exercised and is the best way for a lean look. The breast stroke is effective on the chest muscles, hamstrings arms and inner thighs. This way you can burn 60 calories in 10 min. The back stroke tones buttocks, stomach, triceps and arms. One can burn 80 calories in 10 minutes. Swimming comes with various benefits. It is a low impact exercise thus it doesn’t injure the body. It is a high capacity fitness regime. Slow style of swimming is equivalent to calories burned during a brisk walk. Medium intensity swimming entails a medium intensity aerobics class. Fast swimming can be compared to a slow run. Working against the water currents gives your body that extra calorie burn.

Jogging: Jogging is the age old way of burning calories. Jog at medium pace, neither too fast nor too slow. The longer you jog the better it is. Don’t be in a hurry to cover distance; it is the time you spend in taking one step at a time.

Yoga: This is the best way to loose calories without being to strenuous. Yoga massages the internal organs, and this can help in loosing weight. For example, yoga works on the thyroid gland, which if doesn’t function properly, might hinder weight loss. There are various kinds of yoga. For instance power yoga burns 300 calories per hour. Hatha yoga burns 175 calories per hour. Though Power yoga has become popular among women all over the world. As its name suggests it is an intense form of yoga unlike the traditional yoga. It burns calories faster than any method.

To name a few yoga poses, the warrior pose is a high metabolism booster making for quick calorie burning. Sun salutation is a standard weight loss asana. The wheel pose tones the shoulders and back. The chair pose makes you sweat and carves the thighs and lower legs. The boat pose is an intense stomach flattener and abs shaper. Yoga relaxes the mind and boosts your energy levels. So it’s a big plus all the way.

Gym: Now-a-days, gyms are mushrooming all over the place. Every neighborhood has its own gym, one at least if not more. These gyms are equipped with the most modern techniques of burning calories. The classic treadmill burns calories for you in a fast and effective way. You can walk at slow pace, jog or run at a fast pace. It is up to you. The more time you spend on the treadmill, the more calories you will burn. The static cycle works on the buttock thighs ad lower legs .It helps in shaping the lower body giving a slender hip line and legs. The gym has instruments for shaping the bust, and giving it a lift. This is the latest form of exercise.

Take one step at a time. Don’t try to achieve all in one go. You could start with exercising for half an hour in a day and then increase it to one hour. You could do it four times a week if not every day. What style of exercise you choose depends on your circumstances, what is available, what is your workout capacity and what interests you the most. So happy exercising!