Advertising
Advertising

Exercise Your Way To Eliminate These 5 Common Diseases

Exercise Your Way To Eliminate These 5 Common Diseases

Do you eat healthy every day? Even if you eat healthy, do you exercise every day? If your answer is yes, then you are at an advantage. Researchers have shown that exercising consistently along with a combination of healthy eating habit is an overall plus. It’s one of the most efficient and, of course, a healthy ways to keep a check on your weight.

Research has also proved that along with helping you to control your weight, regular physical activity has many other hidden advantages for you. Yes, you are at a reduced risk of attracting many deadly diseases. It’s possible you not only can avoid them, but also improve your quality of life on a whole. Let’s see the diseases that healthy eating and regular exercising can help us prevent.

Advertising

(Please note exercise or lack there of may not be the sole reason you get or don’t get these diseases.)

Back pain

This is a very common problem today. You may have heard many people complaining of their stiff backs. Back pain can become very painful at times. But, this is very much avoidable. Increasing your muscle strength[1] and endurance can help you stay away from this problem. Regular exercising will help you in preventing back pains by improving your flexibility and will give you a good posture too.

Advertising

Diabetes

Regular physical activity keeps your body fat at check. By reducing you body fat through exercising, you are keeping your body to produce excessive insulin. Thirty minutes of moderate exercise and a good diet acts as a preventative measures in getting Type 2 diabetes. You may start with some light aerobics exercise such as brisk walking, dancing, swimming, outdoor bicycling, or take aerobics class.

Osteoporosis

This is a disease that is related to bones. If you are doing your weight-bearing exercises and eating a good dose of bananas[2] regularly, you are promoting your bone health. This will help you in preventing bone loss that is commonly associated with aging. Plus you’ll be able to save time and pain, should you need a thorough root canal treatment procedure[3].

Advertising

Cancer

This is a very deadly disease, which everyone should be aware of. But you can reduce the risk of getting this disease by exercising, whatever type of cancer it may be. Many people acquire this disease because of obesity and a sedentary lifestyle, which apparently makes up one-third of all cancer-related causes in the United States.[4] Once a person starts getting active, the digestive acids, insulin, inflammation, body fat, and all other  factors are greatly reduced, resulting in a reduced risk of cancer.

High blood pressure

Regular exercising reduces your blood pressure. So, people who are having this high blood pressure problem or hypertension can avoid it easily. Just start slowly, and then gradually increase the activity, in order not to put too much strain on yourself. The point there is to keep moving so that your heart beats a little faster. It doesn’t just lower your blood pressure, but also is also an excellent way to de-stress yourself.

Advertising

So now you know that when you exercise regularly and eat healthy, you are in turn reducing the likelihood of getting these diseases in your life. At first, it might not be easy to adapt to these healthy habits, but soon it will become second nature. I recommend to slowly do exercise in order to gradually introduce it to your body rather than abruptly change your routine, which normally doesn’t have as great of an outcome.

Reference

More by this author

Junie Rutkevich

Lifestyle writer and author of "Healthy Eating Habits: A Get-Healthy Guide To Tweak And Balance Your Daily Diet"

Zinc: The Usually Forgotten Micronutrient We Need Daily and Its Food Source Is It Necessary To Follow Traffic Rules? 12 Reasons Why Hibiscus Tea is Considered a Healthy Drink 10 Advantages That Comes With Divorce Exercise Your Way To Eliminate These 5 Common Diseases

Trending in Health

1 How to Get Deep Sleep in 5 Steps Naturally 2 The Ultimate Exercises to Improve Posture (Simple and Effective) 3 Does Keto Weight Loss Diet Plan Actually Work? 4 9 Best Blood Pressure Monitors You Can Use at Home 5 How to Control Your Thoughts and Be the Master of Your Mind

Read Next

Advertising
Advertising
Advertising

Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

Advertising

Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

Advertising

You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

Advertising

  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

Advertising

Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

Read Next