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Exercise :
Do you know the benefits of exercise? Exercise is any bodily activity that maintains and enhances you physical fitness and overall health and wellness. So what are you waiting for? Start preparing exercise charts suitable for you under guidance of experts on HelloDox Health App.
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4 Effective Workouts to Burn Calories

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An hour of workout is important daily to be fit and healthy in our busy routine. It takes a lot to figure out which form of workout is the most beneficial and impactful for one’s body.

One of the main reasons to workout is to be in shape and burn calories.

Here are some workout forms which are best to burn calories but one might have to be patient to see better and effective results.

1. Walking
Without any particular techniques to follow, walking is one of the easiest and effective ways to burn calories. One requires dedication and discipline to make sure that he or she is walking everyday for a certain amount of time. You can increase the minutes of walking once you have developed stamina. Although walking doesn't give immediate results, it gives effective and long term results.

2. Kettlebell
Kettlebell workout has proven to be one of the best forms of exercise using just one equipment. It doesn't just burn calories, but also helps you lose weight in a short duration and develop strength. One should use kettle bell under someone’s supervision because of the breathing techniques that have to be followed to perform it correctly and ensure that it doesn't result in back pain or any other injury.

3. Strength Training and Crossfit
Strength training or weight lifting as it is more commonly called is a type of physical exertion in which you induce weights to burn and tone muscles. According to Nilparna Sen, a Surat-based strength coach says, “Cardio will burn calories while you are working out, but for overall strength, I will recommend strength training. It helps in the burning of calories even after the workout and in maintaining body composition.

4. Yoga and Power Yoga
A person weighing 90 kg is known to burn 228 calories per hour if he performs yoga. A yoga might be a form of exercise that takes longer to show result but if done correctly, it helps you burn calories and tone up with all the stretching.

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Cycling to Work May Help Beat Stress and Increase Your Work Output

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To lead a healthy lifestyle, other than minding your diet, you also need to make an effort to partake in physical activities.

This is a habit that you need to make consciously. Be it walking, running, yoga, aerobics or swimming, even 30 minutes of some sort of activity daily can take you a long way to staying healthy.

Even cycling around can work wonders to pump up those happy hormones. What if you cycled to work?

According to a new study, cycling to office can help reduce stress and improve your work performance.

Researchers Stephane Brutus, Roshan Javadian and Alexandra Panaccio compared how different modes of commuting - cycling, driving a car and taking public transport - affected stress and mood at work.

The results indicated that cycling to work was a good bet. "Employees who cycled to work showed significantly lower levels of stress within the first 45 minutes of work than those who travelled by car," he says. The study did not, however, find any difference in the effect on mood.

The research team collected data from 123 employees at Autodesk, an information technology company in Old Montreal, using a web-based survey. Respondents replied to questions about their mood, perceived commuting stress and mode of travel.

The survey differentiated between perceived stress and mood, a more transient state affected by personality traits and emotions.

The study only assessed answers from respondents who had completed the questionnaire within 45 minutes of arriving at work. This was done to get a more 'in-the-moment' assessment of employees' stress and mood.

"Recent research has shown that early morning stress and mood are strong predictors of their effect later in the day," he explains. "They can shape how subsequent events are perceived, interpreted and acted upon for the rest of the day."

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Dads, take note. Your stress may affect your child’s brain development in the future

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Taking too much stress may affect the brain development of your kids, a new study has claimed.

According to the researchers, the stress changes the father’s sperm which can then alter the brain development of the child.

This new research provides a much better understanding of the key role that fathers play in the brain development of their kids, the researchers said.

Previously, the researchers including Tracy Bale at the University of Maryland School, found that adult male mice, experiencing chronic periods of mild stress, have offspring with a reduced response to stress; changes in stress reactivity have been linked to some neuropsychiatric disorders, including depression and PTSD.

They isolated the mechanism of the reduced response; they found that the father’s sperm showed changes in a genetic material known as microRNA. MicroRNA are important because they play a key role in which genes become functional proteins.

Now, the researchers have unravelled new details about these microRNA changes. In the male reproductive tract, the caput epididymis, the structure where sperm matures, releases tiny vesicles packed with microRNA that can fuse with sperm to change its cargo delivered to the egg, they said.

The caput epididymis responded to the father’s stress by altering the content of these vesicles, the researchers added. The result of the study, presented at AAAS 2018 annual meeting in Austin, suggests that even mild environmental challenges can have a significant impact on the development and potentially the health of future offspring.

The researchers also noted that by learning more about links between a father’s exposure to stress and the risks of disease for his kid, we can better understand, detect, and prevent these disorders.

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5 Common Ailments Related to Stress

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When people say, “I’m stressed out,” they’re usually describing a mental feeling of pressure or agitation. But while stress may begin in the brain, the process very much involves the body.

Our bodies aren’t meant to be in a constant state of fight-or-flight. Over the long term, living with chronic stress can actually harm the body in several ways:

1. Panic Attacks
The symptoms of a panic attack mimic a heart attack in many ways. Some indicators of a panic attack include:
• Rapid, shallow breathing (hyperventilation)
• Pounding, racing heart
• Sweating
• Tingling of the arms, hands, legs, feet, or numbness around the mouth
• Weakness, dizziness

2. Shoulder or Neck Pain
Any time your brain senses something wrong, like an imminent threat, it begins to activate the flight-or-fight response, which results in added muscle tension and bodily discomfort. Generally, this automated mechanism selectively tenses some muscles more than others. Chronic stress therefore causes contraction of and pain in the muscles of the neck and shoulders.

3. Insomnia
Chronic stress can also disrupt your ability to fall asleep, stay asleep, or experience restful sleep. Contrary to popular belief, insomnia doesn’t mean 100 percent sleeplessness night after night; it actually refers to any ongoing disruption to normal sleep patterns. And while the occasional sleepless night may be annoying, chronic sleep deprivation can lead to other health problems, such as obesity, decreased immunity, and high blood pressure.

4. Decreased Coping Skills
Coping skills are key tools for surviving what life throws at you. Chronic stress literally makes it harder for you make good coping decisions by turning off the higher-functioning centers of your brain. That’s why some people turn to alcohol, food, or illicit drugs to self-medicate their stress.

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Why does my stomach feel tight?

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A tight stomach can feel different for everyone. It may feel as if the abdominal muscles are contracting and creating pressure in the stomach.

The feeling can come from the abdominal muscles, the stomach wall lining, or the organs surrounding the stomach.

The tight sensation is often a temporary discomfort caused by diet or hormones. However, it can also be a symptom of an underlying condition.

Potential causes of a tight stomach, including:

1. Constipation
2. Indigestion
3. Food poisoning
4. Irritable bowel syndrome (IBS)
5. Hiatal hernia
6. Gastritis
7. Premenstrual syndrome (PMS)
8. Pregnancy

The best methods for preventing a tight stomach will vary depending on the cause.

In some cases, it may not be possible to prevent a tight stomach, such as during pregnancy or food poisoning.

In other cases, the chances of developing the symptoms of a tight stomach can be reduced through:

1. Eating a healthful, balanced diet
2. Staying hydrated
3. Exercising regularly
4. Minimizing stress

In most cases, a tight stomach is not a cause for concern. However, if symptoms persist for longer than a few days, or are severe, then medical attention may be required.

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Dr. Dennis David
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