Body

How to Manage Diabetes Effectively

November 18, 2020 by Shweta Dayal

I got my facts corrected a little late when my father was diagnosed with diabetes. I had assumed consuming sweets and chocolates was the reason for high “sugar” levels in the body. After doing a little research out of curiosity, I found out that diabetes occurs due to increased glucose levels in the blood cells, either caused by insufficient insulin in the body or the ineffectiveness of insulin on our blood cells.

What is Diabetes?

Diabetes has become the most common chronic disease in the current lifestyle. In 2019, diabetes patients worldwide were estimated to be 9.3% (463 million people), and it is predicted to rise by 10.2% (578 million) in 2030. These statistics consist of three types of diabetes patients.

Know your Diabetes

In the first type, the body produces no insulin or a very little amount. The immune system, responsible for fighting off viruses and diseases, attacks and destroys the secretion house of insulin, the pancreas. Instead of diffusing the insulin in the cells, the sugar in the bloodstream builds up. Although weight is not a reason for the first type, a combination of genetic susceptibility and environmental factors is believed to trigger the disease. The second type, the most common form of diabetes, can be caused due to lifestyle factors or genes. When our body is inactive, as it does not get physical exercise, it starts putting on weight leading to obesity or being overweight. This causes insulin resistance, the inability of the blood cells to utilize the insulin transported from the pancreas. Extra weight around the belly develops when our body lives in a prolonged sedentary position, which has become a lifestyle in the pandemic. Also, a bad diet can be a reason. This can link to insulin resistance and heart and blood vessel diseases too. Prediabetes is the initial stage of type 2 where blood sugar is high but not as high to be turned into type 2 diabetes. The last type is Gestational diabetes. It can be activated during pregnancy as pregnancy leads to insulin resistance. Though gestational diabetes is temporary, if not taken necessary precautions, it can result in further complications.

ABCs of Diabetes

Tensed you might have one of these factors in your routine?

You need to know your ABCs if you have diabetes. A firm control on your ABCs can lower the risk of strokes or heart attack, since a diabetic person is more likely to counter them compared to a non diabetic person. The American Diabetes Association and the American College of Cardiology have teamed up to raise awareness of “ ABC of diabetes”. A stands for A1C test which shows an average of your blood glucose level from the last 3 months. Your number should be below 7. It is advised to take this test at least twice a year. B stands for blood pressure. The heart works harder with higher blood pressures. Keeping the blood pressure under control in case of diabetes, can prevent the risk of heart attacks, strokes or kidney diseases. Many people aim for the blood pressure levels to be below 140/90 or lower in some cases. C stands for cholesterol. Cholesterol is the waxy substance produced by the liver to protect nerves, make cell tissue and used to secrete certain hormones. LDL or bad cholesterol should be below 100. HDL or good cholesterol should be 40 or higher. Higher amounts of bad cholesterol can also be a striking factor for heart attacks and other cardiovascular diseases.

How to live with Diabetes

Keeping the ABCs numbers checked and doing every possible thing to manage diabetes, the question now is will it ever fully cure. Studies suggest that type 2 can be reversible in some cases. There is no cure yet but through proper diet and regular exercise, one has a chance to reverse it. Living with diabetes needs an iron will to make lifestyle changes. While making these changes you can face a lot of stress which may affect your glucose levels. Your body responds with fight or flight mechanisms when you are experiencing stress. This increases the hormone levels in the blood and consequently elevated glucose in the bloodstream. Your body may not act on this glucose if you have diabetes, giving rise to high sugar levels. Hence, it is important to manage stress in the day to day life. Starting your day with 15 mins meditation can set a tone for the rest of your day. You can simply sit in a chair and recite mantras like “I will have a good day” or “today is the best day of my life”. You can also focus on your breathing, naturally resisting the unwanted thoughts in your mind. Regular practice of meditation will definitely give you peace of mind and also keep you calm in times of stressful situations. The major changes with the most effective results are eating habits and exercise. Higher intake of fatty fish, leafy greens, eggs, avocados, beans, etc become a great source of nutrients, protein, vitamins, and fiber to lower complications of diabetes. A proper diet must be followed by regular exercise. Yoga is a real stress reliever which also makes you flexible and stabilizes your blood glucose level. All you need is a mat and some open space. If you already have a bike, hitting the road in the morning can make your heart rate go up, burn calories, and also lose weight. If not, a simple 30 minutes walk in the morning can put your body in motion and lower your stress. Putting a habit of using stairs instead of elevators or walking to the grocery store in case of buying a few items also can work up your heart and lungs and regulate the glucose levels.

Conscious choices constitute a greater change. Download JoyScore app to help you manage diabetes effectively by suggesting activities that contribute to changing your lifestyle. Let’s live a mindful and healthy life together.

Holistic Fitness- An Emerging Trend To Follow

October 26, 2020 by Dikshi Gupta

Holistic Fitness can mean different things to different people. In current times, it is difficult to say that one terminology defines it all. Traditional exercise and weight training are practiced to tone and build our muscles, making our outward appearance pleasing. Being self aware of our emotions and facing them effectively takes care of our inner being. So what exactly is holistic fitness?

Holistic fitness fixes more than your strength, stamina and endurance. It is a health protocol that aims to:

Reinforce the fitness and emotional health of the entire human body.
Combine stress control techniques, nutrition, traditional exercise, and sleep patterns.
Redefine fitness and health in achieving the primary objective of continuously improving one’s overall well-being.

Holistic Fitness- an integral part of a healthy lifestyle.

Fitness is a vital part of a balanced life that allows you to enjoy a wide variety of activities and cope with stress. It is wholesome. It has nothing to do with small waists or huge muscles. Fitness implies a much broader perspective that encompasses all three realms—mind, body, and soul.

Many people enjoy fitness as a free, easy, and gratifying source of happiness. For others, fitness means only “exercise,” a daunting activity that they associate with boredom, pain, and possibly even humiliation. Many feel they fall short of society’s (or their local gym’s) standard for physical fitness. They also may have too narrow a concept of the kinds of activities that can make them fit. As a result, they either avoid healthy activity at all costs or never manage to make it a long-term habit.

Many people think of exercise as being all about losing weight. That’s just one potential benefit of regular activity, and possibly not even the most important. Exercise keeps your bones healthy, boosts immunity, and wards off heart diseases and other chronic ailments. It enhances mental clarity, lifts mood, and creates a sense of accomplishment that can lead to more outstanding performance in other life areas. Fitness leads to more joyful living, a happier state of mind, and greater self-esteem—all of which support personal and professional success, creating even more joy.

Tips to stay consistent with your fitness regime:

Visualize your goals.

Whatever you choose, create a strong mental picture of yourself achieving your goal.

Chant a mantra.

Spend a few minutes each day repeating to yourself what you want and how you will get it. Continue this for a few minutes each day, and soon enough, your mind will start turning these thoughts into actions.

Find a support-buddy (or groups)

who can exercise with you.

Take a Walk

Even if you feel you have absolutely no time to work out, try to set aside just ten minutes a day to take a walk.

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To summarize…

When you develop a balanced lifestyle, you may be better able to make health and fitness a priority. Whether the aim is to lose weight, tone muscles, reduce chronic pain, re-energize, build up your immunity, detoxify, or sleep better- you would feel and look best! Download JoyScore app to help you improve your holistic fitness.

Power Of Superfoods Which Are Easily Available

October 19, 2020 by Dikshi Gupta

No single food can provide you all of the essential vitamins, minerals, and antioxidants you require. It is crucial to eat a wide variety of nutrient-rich foods to obtain our bodies’ health benefits. There is nothing wrong with consuming a food item that provides you a fair percentage of a specific vitamin or mineral that you require.

What is a Superfood?

The word “superfood” mostly describes foods that are supposed to make you look and feel lively and help you become stronger against all odds, but what are “superfoods,” and what makes them so great? Superfoods are considered nutrient powerhouses that contain vast amounts of antioxidants, phytochemicals (chemicals responsible for colors and smells in plants), vitamins, and minerals. There’s no exact definition of what a superfood is. Many superfoods are plant-based, but the cut also includes some fish and dairy. Superfood is a reasonably new term referring to foods that offer maximum nutritional benefits for minimal calories and are a source of vitamins, minerals, and antioxidants. Some popular superfoods, to name a few are, salmon, kale, berries, kefir, almonds etc. Since superfoods do not have a strict description, any nutrient-dense food comes under this category.

Benefits of Superfoods

The mineral and vitamin content found in superfoods will help your body protect against diseases and keep you healthier. These foods can aid heart health, weight loss, increase energy levels, and even decrease aging effects when integrated into a well-balanced diet.

Antioxidants present in many superfoods may help prevent cancer, while healthy fats can reduce your heart disease risk. Fiber can help prevent diabetes and digestive disorders, which is also present in many superfoods, including lowering the risk of developing cardiovascular diseases. It is also well known that superfoods protect your organs against toxins, lower cholesterol, control metabolism, and decrease inflammation.

Popular superfoods

Below are 5 top superfoods that are good for you and worthy of the esteemed superfood title.

Berries

Berries such as raspberries, strawberries, blueberries, blackberries, cranberries are loaded with vitamins, minerals, fiber, and antioxidants which act as a nutritious powerhouse that can avoid certain diseases. The potent antioxidant capacity of berries is associated with a reduced risk of heart disease, cancer, and other inflammatory conditions.

Cinnamon

Not only is cinnamon delicious, but it has antioxidants that help cut down inflammation and helps improve insulin sensitivity. Here’s the catch: The cheap cinnamon you find most often in the supermarket isn’t the best. Ceylon is a type of cinnamon which you might want to try out. It does wonders to your cooking.

Salmon

Salmon is a very nutritious fish filled with healthy fats, protein, B vitamins, potassium, selenium, and omega-3 fatty acids. But, limit your consumption of salmon to avoid potential adverse effects from contaminants common in fish and seafood.

Avocados

Avocados are high-fiber fruits that are nutrient-rich and can play a role in reducing inflammation and chronic diseases. They have a creamy texture and can be consumed by preparing dips or spreads.

Sweet Potato

Sweet potatoes, which have antioxidant effects, are highly nutritious foods filled with carotenoids. Carotenoids act as the body’s antioxidants powerhouse. It has the potential to fight cancer, improve vision, and develop growth in children.

Eating a well-balanced diet will do the magic.

Achieving maximum and balanced health through food and nutrition is about more than focusing on one or two of the latest food trends. It is recommended to use superfoods as part of daily nutritional consumption, but only when eating a safe, balanced overall diet. Instead of relying on individual foods, consume a “super diet.” Be mindful of what you eat by being more aware of yourself and your daily habits. Download JoyScore to lead a happy, fulfilling, and healthy life.

The Ultimate Bodyweight Exercises to Do Anywhere Be Your Own Gym

August 1, 2020 by Rimikak

Exercise is an activity that makes your muscles work. There are many types of physical activity, including swimming, running, jogging, walking, and dancing, to name a few. When you exercise regularly, it results in many health benefits, both physically and mentally. We exercise to aid growth, improve our strength, preventing aging, developing muscles and the cardiovascular system, sharpening athletic skills, weight loss or maintenance, improving health, and enjoyment.

Following types of exercise should be done regularly by everyone:

Aerobics
Strength training
Stretching
Balance exercise.

Bodyweight exercises, also called strength training exercises, use the individual’s weight to provide resistance against gravity. Bodyweight exercises can enhance abilities like strength, power, endurance, speed, flexibility, coordination, and balance.

Bodyweight exercises do not require free weights; the practitioner’s weight gives the strength for the action. Movements like the push-up, the pull-up, and sit-ups are some of the most prevalent bodyweight exercises. In general, increasing the number of repetitions will focus on improving persistence. You will gain strength by increasing the severity of the activity.

Bodyweight training fits any fitness level. Whether you’re starting from scratch and trying to do one press-up or you’re a seasoned athlete, bodyweight exercises can be incredibly demanding and beneficial. As the exercises and the level of training progresses, you can keep challenging yourself and building strength.

Reasons to Start Bodyweight Training Today

In today’s time, today’s corporate world’s hectic pace continues to infringe on the amount of time individuals have for exercise. Bodyweight exercises can offer an excellent option to help busy individuals improve their health and recover from stress via training. Getting fit doesn’t have to be complicated. Simple bodyweight exercises can be an excellent way of gaining strength, flexibility, and overall being healthy. And, they don’t cost a thing, and you can usually do them just about anywhere. Bodyweight training can go hand-in-hand with building strength and flexibility. Doing bodyweight exercises through a full range of motion ensures your joints are moving freely. Plus, it can lead to improved posture and might reduce the chance of exercise-related injury.

Why Bodyweight Training Is the Best

Let’s find out why you should put down the dumbbells and give bodyweight training a go. Working on your body using just your body is excellent.

It’s a super-efficient workout.
It’s accessible
It can combine cardio and strength training
You can burn fat—fast.
You’ll gain core strength.
It can increase your flexibility.
You’ll achieve a better balance.
You’ll never get bored.
Mixing up your workout is easy.
It’s free.
You’ll see the results.

Bodyweight Exercises for Building Muscle

You know that bodyweight exercises help to build muscle, but which activities should you place on top of your workout? The following are the most recommended bodyweight exercises, each of which is capable of giving you a full-body workout.

1) Press-ups

This age-old exercise stimulates every muscle in your body when done correctly. And how do you perfect it? Ensure your hands are equidistant, apart and directly under your shoulders. Also, Squeeze your glutes and abs. Body tension gets created to maximize efficiency during the execution of the exercise. Perform 20 reps of this classic blubber-burner.

2) Step-up with Knee Raises

If you notice a slight muscle imbalance in your pins or trying to carve some lower-body severe strength, this is the exercise. The training can help strengthen stabilizing muscles stabilizing used to even out imbalances. If you feel that your left part is weaker than your right, then the exercise will strengthen it.

3) Groiners

An effective warm-up exercise increases your body’s range of movement (the distance the muscle extends and contracts during a workout). This stretch also pumps blood to almost all the muscles in your lower-body, drastically decreasing your risk of injury from overstraining while upping your heart rate for the next muscle-building moves.

4) Spider Crawl

If you dream of a superhero physique, then this training is recommended. This movement crushes your core while also targeting your legs, arms, chest, and shoulders (all at once).

A Mother is Doing Yoga Workout with her Baby

5) Standing Long Jump Primitive

This move targets your body’s all-important muscle fibers. Unlike small slow-twitch grains (the ones geared towards endurance), your fast-twitch muscle fibers are used in fast power-packed movements, meaning they’re much more significant.

6) Burpees

The burpee activates muscles almost everywhere on your body and gives you a massive calorie burn due to the enormous effort required.

Try them in between strength sets or part of a primary bodyweight circuit.

7) Handstand Wall Walk

This exercise is advanced muscle-builder training considered as the best bodyweight moves on the planet. The handstand walk will strengthen your entire posterior and anterior chain of your back muscles. When performing, squeeze your abs and glutes, so you are maintaining a straight line during the handstand.

8) Wide-grip Pull-ups

Regular pull-ups are great back-builders. Wide-grip pull-ups are the best lat attacker, ramping up the effort needed for every rep compared to your normal pull-up.

9) Frozen V-sit

Don’t rush when doing abdominal exercises. You must perform them with control to reap maximum strength benefits. If you want to increase the flexibility of your core muscle, you should switch to crunches instead of V-sits. Ensure your shoulder blades don’t roll forward, which will keep your back straight and give you the maximum result out of the exercise.

FAQ’S

Do Bodyweight Exercises Burn Fat?

Yes, your body will burn some fat with bodyweight workouts once your body exhausts the stored carbohydrates. Still, that’s not enough to lose weight because the muscles aren’t stressed enough, and you aren’t burning enough calories.

Can I do Bodyweight Exercises Daily?

Yes, you can perform bodyweight exercises daily, which means that even if you are not able to go to a gym or any facilities or equipment, you won’t have to sacrifice your workouts. Bodyweight exercises can be hard on the body, which means rest and recovery is essential.

How many times a week should you do Bodyweight Exercises?

This workout can be performed 3-4 times per week and helps you burn fat and build muscles. If any of the exercises feel too exhausting, make changes, and build up to them. Cycle through the activities sequentially, resting, and repeating as prescribed based on your fitness level.

Is Weight Training Suitable for Females?

The training can help women getting a toned and sleek body and build lean muscle mass, thereby giving them the shape they aspire. According to fitness experts, women who prefer to do a mixed workout, which includes cardio and weight training, can burn more fat and build lean muscle mass.

To Sum Up

Bodyweight Exercises Can Be Quick and Easy. These days, everybody is time-poor, so finding quick, effective workouts is essential. Fortunately, you do not require a dedicated gym or heavy types of equipment to start and continue bodyweight training. You can start a workout whenever you have some spare time and wherever you are. You are neither space nor time-bound. Bodyweight training also lets you combine cardio and strength training to get maximum benefits, which means you can smash the workout most efficiently.

An Ultimate Guide to Ginger: What’s in It, Why It’s Good for You!

July 30, 2020 by Rimikak

Nature has bestowed us with an abundant and massive variety of herbs and spices. Spices and herbs, prevalent since ancient times, are now playing a new and essential role in modern food preparation. They not only impart unique flavors to our food but contribute color and variety as well. Certain spices and herbs used alone, or in blends, can replace or reduce salt and sugar in foods.

Ginger, the most commonly used spice worldwide, is the underground rhizome of the ginger plant, known botanically as Zingiber officinale. The plant’s botanical name, derived from its Sanskrit name Singabera, means “horn-shaped.” Its properties are well-known of traditional Chinese medicine and Indian one (Ayurveda). More recently, ginger is making its way in Western Europe and North America in aromatherapy. In Asia, ginger is more of a savory ingredient. That’s because ginger contains tons of warm, pungent, peppery flavors that work well with meats and vegetables.

Ginger, a flowering plant, has a very long history of use in various forms for traditional/alternative medicine as it has many healing properties to it. It originated in southern Asia and is grown in tropical areas all over the world. Ginger has been used for ages to add spice and flavor to food and treat ailments. Its aromatic, pungent rhizome (underground stem) acts as a spice for flavoring food. It helps in digestion, reduces nausea, and helps fight the flu and common cold. Ginger is available in various forms as fresh, dried, powdered, juice, or as an oil. It’s nutrients abundance and bioactive compounds have potent benefits for your body and brain. It is heating food. When your body feels cold in cold winter months, this is good for your overall heating body temperature. Ginger tops the most readily available ingredients for home remedies against cough and cold and building immunity.

With an abundance of healing properties, here are the health benefits of ginger –

Ginger can cure nausea to a great extent, especially morning sickness in pregnancy. It aids in reducing seasickness. Ginger is also a great reliever in reducing nausea and vomiting after surgery, and in cancer patients undergoing chemotherapy.
Ginger may reduce muscle pain and soreness. Ginger may not immediately impact but can be effective at reducing muscle pain. These effects are a result of anti-inflammatory properties.
The anti-inflammatory properties can help with osteoarthritis, which is a global health issue. It is a form of arthritis where there is degeneration of the joints in the body, leading to joint pain and stiffness. People suffering from osteoarthritis of the knee had less pain and stiffness and required less pain medication on taking the ginger extract daily.
Ginger may have powerful anti-diabetic properties, though the research is still going on for the same. Ginger has helped reduce blood sugar levels and improve various heart disease risk factors in patients with type 2 diabetes.
Ginger plays in reducing pain relief, including menstrual pain. The ginger powder, when taken with lukewarm water, reduces menstrual pain. Ginger manages to subside pain as effectively as any painkiller drug. If taken at the start of the period, ginger appears to be very effective against menstrual pain.
Ginger may lower cholesterol levels. The food you eat can have a strong influence on LDL levels (the bad cholesterol), and high LDL directly affects the risk of heart disease. There is evidence that ginger can lead to significant reductions in LDL cholesterol and blood triglyceride levels in both animals and humans.
Cancer is a severe disease that is characterized by the uncontrolled growth of abnormal cells. Ginger contains a substance called 6-gingerol, a substance found in large amounts in raw ginger, which may have protective effects against cancer( pancreatic cancer, breast cancer, and ovarian cancer).
Ginger protects against Alzheimer’s disease and can help improve brain function. Oxidative stress and chronic inflammation are among the key drivers of Alzheimer’s and age-related cognitive decline. They can accelerate the aging process. Some studies suggest that ginger can guard against age-related damage to the brain. It can also enhance brain function in older women.
Gingerol, the bioactive substance in ginger, aids in lowering the risk of infections. Ginger extract can repress the growth of many different types of bacteria and fungi. It is beneficial fighting the oral bacteria linked to inflammatory diseases in the gums, such as gingivitis. Ginger may fight harmful bacteria and the RSV virus (a common cause of respiratory infections).
Ginger gives a warming and soothing effect that increases blood circulation in the head and encourages healthy hair growth. Cut ginger into pieces and rub on the scalp to prevent baldness and hair growth.

Ginger as a Home Remedy

Ginger, with multiple medicinal properties and benefits, is used not only in cooking but also in non-cooking. It’s usage for medicinal purposes, skin care, and even for hair care is in abundance. Because of its ready availability and significant properties, it can be mixed with other spices to make home remedies.

Mix 4 tsp fresh ginger juice with 4 tsp honey and a dash of powdered pepper. Take this mixture with lukewarm water for cold and cough. It`s a natural way to cure a cold, especially for children who can not consume the syrups available for the same.

Cut and peel some ginger pieces. Sundry them and keep them in a covered bottle for 12 days. Consuming 2-4 parts every day, solves digestive issues.
Also dried ginger mixed with little jaggery and one glass of milk. Absorbed every morning, cures stomach ache, and increases digestion.
Mix 1 tablespoon of ginger paste with one tablespoon of jojoba or coconut oil. Apply the mixture on your hair and massage gently using your fingertips. Leave for 25-30 minutes and then rinse off with shampoo.
Cut ginger and mix it with honey and leave for half an hour. Consuming this prevents skin aging.
Consume fresh ginger juice daily to clean your body from toxic materials and relieve yourself from the inflammation due to piles.
Ginger tea, every household favorite, especially in chilly winters, is a herbal beverage made from ginger root. It has a long history as traditional herbal medicine. It helps reduce bloating after meals. It also relieves nasal congestion and sore throat.

Ginger is a Miracle Spice.

There are numerous ways to enjoy ginger — starting from sipping tea to incorporating it into your cooking. Moreover, you can use it to flavor both sweet and savory foods. When buying ginger for a recipe, it’s healthier to opt for the fresh root than the dried, powdered form. You’ll get more of the gingerol that way.

Types of Plank Exercises and Their Benefits

July 27, 2020 by Dikshi Gupta

What is a Plank?

Are you struggling to reduce belly fat? One of the effective exercises to burn fat around the waistline is Plank. A plank is a simple exercise that works by engaging the major muscle group in the core and strengthening them along with muscles in the arms, thighs, and calves. Types of planks and their benefits are very well-known in the fitness industry. Doing a plank and holding the position for a few seconds might appear easy, but holding it for minutes takes a lot of stamina and balance. There is nothing like a good or bad workout. A bad workout is one that does not happen.

A Standard Plank is a workout where you bring your body parallel/ perpendicular to the ground, with your stomach facing the floor, elevating your torso with your hands or elbows, and your head relaxed to look down. The body should be in a straight line throughout the Plank duration, and one should perform it for at least 60 seconds and in different sets.

It is a familiar pose in many sports and yoga exercises like sun salutation, hot yoga, cardio centric yoga because it gives strength to a wide area of muscles in the body. A plank is a form of bodyweight exercise done with your own body, without needing to purchase any special equipment and because of which it can be done anywhere.

Types of Planks

A Plank is an exercise that can be performed with variations, but one thing common in all forms of Plank is trying to pull your belly button inside and keep your body in a straight line. Types of planks and their benefits offer you to have a fit and healthy lifestyle, some of the different types of plank exercises are mentioned below.

Front Plank- This is a standard plank, as mentioned above, that strengthens the upper and lower body.

Side Plank- It can be done by lying down on your side, raise yourself with your right forearm, with your hips and knees off the ground and legs straight. The body should look like a diagonal line from head to feet. It gives stability to the spine.

Reverse Plank- It can be done by pressing your palm against the ground and lifting your hips and torso towards the ceiling. It helps in improving your glutes and lower back.

Arm or Leg lift Plank- It can be done by merely lifting an arm or leg while being in the front plank position. It puts even more pressure on the muscles and targets your upper back, chest, and core.

Resistance Plank- In this form of Plank, you put a band around your ankles and wrists in a standard plank position and try to move your hands and legs in sideways, walking motion.

Benefits of Plank

Some exercises only strengthen our muscles, but Plank is a versatile workout which provides the following benefits-

Strengthens Our Core- An assortment of Plank with Cardio centric exercise works best for our core. Plank targets and strengthens core muscles like- Tranversus abdominis (enables to lift heavier weight and develop abs); Rectus abdominis (allows jumping high); Oblique muscles (enables to side-bend and twist); Glutes (supports back and gives it the desired shape).

Improves Posture- Plank helps keep our bones aligned and improves our body posture by strengthening our spine, which reduces the risk of any skeletal injuries that can be caused by improper weight distribution. Proper posture also reflects self-confidence in an individual. It also positions internal organs better, which reduces digestive issues. An adequate body posture makes us look lean and increase our height.

Reduces back pain- It is because of the improved posture that helps to align the vertebrae, which reduces the strain in the spinal region. It also arranges the ligaments in the back properly, which prevents back pain. Plank helps build up abdominal muscles through which the body feels less of our weight that strains our bones and joints. It, therefore, takes the stress off our back and supports our posture.

Improves Flexibility- Plank stretches the posterior group of muscles in our body and makes us flexible. It includes not only our glutes, but also muscles around shoulders, collarbone, hamstrings, feet arches, and toes which other exercise routines generally neglect. Plank being a core element of yoga, indicates how beneficial it is for improving our flexibility. Different variations will enhance the flexibility of various body parts like Side planks increase the hip area flexibility.

Improves Balance- While dancing, running, biking, exercising, the body needs balance. Plank trains the core muscles to become more stable, helping to maintain balance during the physical activities that you do. Strengthening our core helps in better coordination between our bodies and muscles. It helps prevent injuries that might be caused by over-exertion of specific muscles while maintaining balance during vigorous exercise.

Improves Focus and Concentration- People can hold a plank for much longer than they can as all it requires is holding the focus, but they give up too soon. Continuing to do Plank daily and motivating yourself to hold the Plank to achieve the target decided in mind can significantly improve your focus.

Improves Metabolism– Plank strengthens our large muscle groups, burning more calories when performed daily compared to other exercises or even when you are at rest. Hence it becomes vital for those having desk jobs as it does not allow our muscles to store fat and, therefore, tones our stomach.

Improves Mood- Exercise not only changes our body. It also changes our mind, attitude, and mood because it releases endorphins, which are the feel-good chemicals, boosts our mood, and treats anxiety if done daily—the secret of getting ahead to reap the benefits and is to get started.

The hardest thing is to start, and once you exercise regularly, it’s the hardest thing to stop. With such rewarding benefits of Plank, keep practicing and keep striving for progress because what might seem impossible today, will become your warm-up someday and then chase perfection. It will hurt and will take time. But the pain today will become your strength tomorrow. It requires dedication to push your body to its maximum limit, there will be a temptation, but when you achieve your goal, it will be worth it !!