Exercising is on of the major aspect of human life. To stay healthy and fit for ages its very important to workout at least for 3-4 days a week. As everyone knows life is all dependent on health and wealth. if there is no health there is definitely no wealth too. Exercising can be of different types like walking, jogging, gyming , swimming ,yoga, pilates etc . Exercising gives inner satisfaction to mental health and confidence to human. Exercising has no barriers for age or gender .

Benefits of exercising:

• Improves muscle strength
• Improves heart lungs and whole body
• Relaxes body and mind
• Makes us feel confident internally and externally
• Reduces risk of diabetes, heart disease, heart problems
• Improves life expectancy
•  Improves sleep cycle
• Improves transportation of oxygen in our body
• Increases the stamina of body

Risk of not exercising:

• May cause obesity
• Cardiovascular disease
• Stress
• Risk of premature death of baby inside the tummy of mother due to obesity

Foods to avoid while exercising

• Avoid greasy foods
• Avoid sugary food like cold drinks, chocolates, cookies and all kind of unhealthy junk foods
• Avoid over eating
• Avoid snacking in between 

Foods to eat while exercising

• Eat lots of protein rich food
• Eat greens and vegetables
• Eat sprouts
• Eat fruit and fruit juices
• Drink lots of water
• Eat nuts
• Use healthy olive oil instead of cooking oil

How to start exercising:

• Start loving exercising and stop hating to exercise
• Stop giving excuses such as "i am busy" or "i am tired"
• Stop demotivating yourselves
• Start motivating yourselves 
• Watch out for inspirations
• Stop giving up

How to get started safely:

• Get medical clearance first
• Warm up before exercising
• Listen to your body
• If you feel pain or discomfort while working out, stop! 
   
• After your workout, it’s important to take a few minutes to cool down and allow your heart rate to return to its resting rate. 

How to enjoy while exercising:

Here are a few activities we can enjoy :

• horseback riding
• ballroom dancing
• working out with loved ones
• rollerblading
• having fun tasks while exercising
• hiking
• Group activities
• Playing games
• paddle boarding
• gymnastics
• martial arts
• rock climbing
• Zumba
• Ultimate Frisbee
• fencing

We can even workout at home by watching videos on youtube and other fitness sites, we should set goals to see the results

Mental health benefits by exercising:

• exercise can treat mild to moderate depression as effectively as antidepressant medication and relax our mind
   
• it can cure our anxiety
• it can relief stress
• exercise works in the same way as ADHD medications such as Ritalin and Adderall.
   
• improves memory and thinking.
   
• better sleep
• provides more energy without our knowledge

Mistake we do while trying to lose weight:

• Not focusing on weighting scale
• Overeating or undereating
• Not exercising or exercising too much
• Not lifting weights or strength training and just running every day
• Depending on low fat or diet food
• watching out how many calories we burn every day
• Not eating enough protein
• Not eating enough fiber
• Not tracking what we eat
• Having too much expectations after working out