25 Health and Fitness Tips to Keep you fresh and Fit in Urdu

We all know that distancing ourselves from nature can be harmful for us. The more we go close to mechanical lifestyle the more we are prone to catch diseases. So here's 25 tips for keeping yourself healthy and fresh and fit.

Hum sub jantay hain kay khana peena zinda rahnay kay liyay boht zaroori hai, laikin ziyada zaroori yeh hai kay hamain pata ho kay kia khana hai aur kia peena hai aur kaisay aur kis taran kay mahol main zindagi guzarni hai. Hum fitrat say jitna door hotay jatay hain utna hi ziyada beemarian aur pareshanian hum par hamla karti hain. Neechay diyay gayay kutch tips aap ki sahat aur tandrusti kay liyay boht zaroori hain. in ko parhain aur amal karain takay aap aik khushgawar zindagi guzar sakain.

1- Drink a glass of water before eating.

2- Eat a heavy breakfast but reduce the quantity of remaining meals throughout the day.

3- Eat slowly let food be grinded in the mouth at the first place to help digest the food easily by your 

    stomach.

4-  Do Cardio or aerobics 20 minutes a day, five days a week. Always stay active!.

5. Take as much food in your plate as you can eat easily.

6. Sit and stand or lie in a good posture. It gives strength to your body.

7. Swimming is a best exercise.

8. Reduce the intake of sweets in your food.

9. Do push-ups and other exercises regularly.

10. Don't skip any meal including breakfast.

11. Drink plenty of water but take less at night.

12. Sleep for at least 7 to 8 hours a day. (Nap is also a must)

13. Never take alcohol as it works as slow poison for your body.

14. Reduce the intake of salt as it causes the accumulation of water in body and also not good for

      kidneys.

15. Keep yourself stress free. You are what you think.

16. Take more Salads and greens.

17. Don't keep yourself hungry without a reason. (Periodical fasting for a purpose is OK).

18. Don't consume Fast food so often.

19. Soda is not good for you including Diet, caffeine free etc.

20. Fresh fruits and vegetables must be included in your diet.

21. Fiber rich foods must be included in your meals.

22. You must use stairs instead of elevator if you don't have a heart problem.

23. Stretching is good for your body.

24. Taking a vitamin daily can be helpful.

25. Always keep yourself away from disappointment or depression. 

10 Health & Fitness tips to make you fit and healthy in Urdu

(1) Cut you sugar intake, if every you feel like eating sweet, especially at late night, take some fruit with some peanut or almond butter. Its better to take this than to take a cake piece or any other sweet dish.

Aap jo kutch bhi khatay hain wohi aap kay jisam main tabdeeli lay kar aata hai. aap ko fit rahnay kay liyay aisi cheezon ka istamal karna chahiyay jo aap kay jisam ko tawanai to dain magar aap ko mota na karain. Is blog main aap ki rahnumai kay liyay 10 tips diyay gayay hain jin par amal kar kay aap kafi faida utha saktay hain. 

(2) Exercise on a regular basis can help put you on track. Its a good thing if you go out for  exercise with a friend so that you may not lose momentum and routine. This will help your body to regain its natural working order.

(3) Three diet friendly items should be on your dining table. (a) Vinegar (b) Fat-free Yogurt (3) Some nuts. These all satisfy your hunger but don't increase fat.

(4) A mild cold bath will help you body to shed its soreness which you feel after an exercise. Keep your lower body submerged into a tub of water for at least 15 minutes to give it complete smoothness.

(5) Buy comfortable shoes: You shoes play a significant role in shaping up your physical well-being. Always wear comfortable shoes and never emphasize on shoes having high heels even you are a man or a woman.

(6) Keep track of your Weight: Its a good habit to periodically check your weight to have an idea where your diet and lifestyle is taking you. Either to a lighter or a heavier side.

(7) Mix meat with Vegetables: Its a bad habit to only eat meat at a single time. Consider mixing some salad or veggies with the meat. Cut your beef or any red meat intake and keep it at 50% of what you usually take.

(8) Breakfast is important: Always have a healthy breakfast. Taking some oatmeal with a fruit or skimmed milk is good. you should keep on changing your breakfast items in order to have diverse energy sources.

(9) Water Intake:  Taking plenty of water and taking at suitable times is more important. Taking water immediately after the meals is not advisable as it tends to slow down the digestion and increase the weight. Best times for drinking water one glass in morning before breakfast, one glass one hour after the breakfast, one glass at 11 Am, one glass at 12 Noon. Basically after every hour you should take a glass of water but decrease the water intake after 5 PM and also avoid to take water after meals.

(10) Take Brown: Everything which looks white with some few exceptions like milk are not beneficial for health especially if you are on a diet e.g. refined floor, refined sugar, white bread, full fat cream etc. Consider consuming brown bread, brown rice and brown sugar etc.