Advertising
Advertising

How To Improve Your Physical Appearance Through Diet And Exercise

How To Improve Your Physical Appearance Through Diet And Exercise

Getting fit and improving your physical appearance doesn’t have to be complicated, but it is not achieved overnight. There are solutions to get in shape and regain your youthful vigor through diet, exercise, and sleep and relaxation. You don’t even have to join a gym or spend a ton of money!

Exercise

Exercise encourages muscle strength and provides additional support to your organs by encouraging overall blood circulation. There are various exercises that can be done to also improve your appearance. For example, if you want to tone your arms, abs, and thighs, you can perform a variety of strength training exercises. Bicep curls are recommended to tone the upper arm area. Exercising with a stability ball is highly recommended for arm and chest strengthening. Namely, for many women, the upper thigh area can be a bit saggy. To achieve toned thighs including a more toned rear, aerobic exercises such as walking, biking, dancing, kickboxing, and swimming are recommended.

Advertising

Another part of the body that is often overlooked when exercising is the shoulders. Your shoulder’s health, strength, and stability are maintained by exercising the muscles surrounding it. This can be achieved by doing shoulder workouts such as pushups or dumbbell lifts.

Food and Vitamins

The foods you choose to consume are very important in maintaining not only your health, but your overall physical appearance. Food encourages health from the inside by nourishing organs and providing nutrients to them. In addition, a combination of nutrient-rich foods and vitamins and minerals are necessary for radiant, healthy hair growth. Foods rich in omega-3 fatty acids, biotin, iron, vitamin-C, and protein play a significant role in promoting healthy hair growth and improving other bodily functions.

Advertising

  • Fish, eggs, avocado, and nuts are excellent sources of fatty acids (provide energy, transport oxygen throughout the body, improve brain function, etc.).
  • Biotin is a B-vitamin (needed for healthy skin, hair, eyes, and liver) which can be consumed by eating nuts, oatmeal, and other healthy grains.
  • You can obtain iron (an essential element for blood production) from leafy green vegetables such as kale and spinach, nuts, and berries. Iron is best absorbed when vitamin-C is highly present in the body.
  • Foods rich in Vitamin-C (needed for the growth and repair of tissues) include citrus, bell peppers, and tomatoes.
  • Protein (required for the structure, regulation, and function of the body’s tissue) can be obtained from lean meats, beans, cheese, and seeds.

Beautiful Skin

Besides your face and hair, your skin is the most noticed part of the body. It is vital to ensure your skin stands out and showcases its healthy, beautiful characteristics. To do this, exercise is important. Exercise affords you the benefits of glowing and toned skin after a workout. It also strengthens and tones the muscles, and helps rids your pores of nasty bacteria and toxins.

Rest and Relaxation

Getting the right amount of sleep is critical in healing tired and sore muscles after exercising. Sleep is also useful in reducing anxiety and emotions such as depression.

Advertising

Intangible Benefits

Exercise can also boost physical appearance in intangible ways. Others will notice your confidence as you stroll along with more pep in your step. You can walk into a room knowing that you look good and be the envy of the social scene. You’ll also be more pleased with the person who is looking back at you from the reflection in the mirror.

Another intangible benefit to exercise, but positively impactful on your physical appearance, is the reduction of stress. Stress is mostly felt from the inside, but there are instances when others will recognize this from your facial expressions. Exercise can release stress hormones by circulating blood throughout the body.

Advertising

There are also opportunities to improve your appearance by meditating, hitting the sauna, getting a massage, and healing your mind through other relaxation techniques.

More by this author

Sasha Brown

Seasoned Blogger

11 Obvious Signs He Wants to Marry You 11 Signs He Wants to Marry You (Even You Are at the Early Stages) 11 Must-Follow Natural Health Blogs for 2017 11 Must-Follow Natural Health Blogs for 2017 11 Tools to Help You Keep Track of Your Remote Employees 11 Tools to Help You Keep Track of Your Remote Employees 7 Ways to Effectively Cope With Emotional Stress Seven Ways to Effectively Cope with Emotional Stress 10 amazon review sites that will get you really good deals 10 Amazon Review Sites That Will Get You Really Good Deals

Trending in Beauty

1 Haircare 101: Hairstyling Tricks for Both Men and Women 2 18 Things You Need To Know Before You Get Your First Tattoo 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 What Your Poop Says About Your Health 5 10 Best Online Shopping Sites I Wish I Knew Earlier

Read Next

Advertising
Advertising
Advertising

Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

Advertising

2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

Advertising

Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

ablab

    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

    Advertising

    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

    Advertising

    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

    Read Next