Scratching an itching ear is not always a good thing. Here is why.

Most people experience an itching sensation in their ears from to time. Every time that happens, an irresistible urge to scratch them also comes along. Since ears are one of the most sensitive parts of the body, that might not always be a good idea. Scratching an itching ear only aggravates the situation, while providing only temporary relief!

There could be various reasons why one suffers from itchy ears. It important to take note of the cause, consult a doctor and take the necessary course of treatment, rather than scratching them.

Causes of an itching ear

Earwax buildup: Ear Wax helps keep the moisture level inside the ear optimal. It also helps push dirt and dead skin cells outside the ear. However too much or too little of it – both can cause an irritating and itchy feeling in the ears.

Infections: Ear infections caused by bacteria or virus can also lead to itchy ears. Also, when water stays in the ear for too long, the ear canal’s natural layer of defense against germs is disrupted, causing the itching. In both the situations, treating the underlying cause is imperative.

Food allergies: The ears start to itch after eating certain foods that one might be allergic to. However, the feeling passes away after the food is swallowed, or taken out of the mouth.

Skin allergies: Due to an allergic reaction, the skin inside the ear may get affected. The allergy could be because of skin or hair care products, or jewellery that might not suit your skin. Contact dermatitis is also one of the reasons for itchy ears – when you put infected things in your ears – like earplugs, buds etc., causing a rash.

Abnormal skin conditions like eczema or psoriasis: Itchy ear canals may follow certain abnormal skin conditions. However, this can easily be treated with ear drops.

Why scratching itching ears is harmful?

Scratching an itching ear or poking sharp objects to control the itch may be tempting, but they can be damaging so much so that you could break the tiny bones inside the ear that help you hear, and become deaf. Once the inner ear becomes damaged, it takes an expensive surgery to repair it.

Too much scratching can also push the ear wax deeper inside, where it gets stuck. The best way is to use ear drops that help melt the wax, or take over the counter medication that treats the cause which is the reason for the discomfort in the first place. Moreover scratching the skin inside the ears accidentally would make it easier for bacteria to enter and make the situation worse! If the itching persists, best would be to see your doctor.

Preventing itching ears

Take care of your ears to prevent this prickly feeling that is highly uncomfortable. Protect your ears from excessive moisture, and use shampoos and shower gels formulated for sensitive skin. Be gentle when inserting things in your ear, whether it is earphones to listen to music or earbuds to clean them.

Most times itching ears may have no significant cause, so your doctor might just prescribe you medication to stop the urge to scratch!

Know these Signs of Job Burnout and Prevent It

Ask yourself:

  • Am I becoming impatient with my colleagues and clients?

  • Am I not satisfied with my work and the outcomes?

  • Do I lack the energy to get started with work every morning?

  • Am I dragging myself to work every day?

  • Have my sleeping and eating habits changed?

  • Am I constantly complaining about headaches, backache, and other physical issues?

If your answer to most of the above questions is YES, know that you are showing signs of a job burnout and there is an immediate need to acknowledge it.  You need to consult your doctor to check if your job is causing depression or there are any underlying conditions making you feel so.

Globally, WHO says that around 350 million people of all ages suffer from depression and it is the leading cause of suicide among people aged between 15-29. When left unaddressed, job burnout can have consequences such as increased stress, feeling of depression, high cholesterol, obesity and make an individual vulnerable to various illnesses.

What leads to Job Burnout?

  • Lack of resources at work can cause an individual to overwork. It can make a person’s life more stressful and depressing.

  • Unclear job roles often lead to confusion at work. This, in turn, can affect the performance of an employee resulting in anxiety.

  • Unstructured organisations where a person is either a sole decision maker or is micromanaged by a boss. This can make employees feel stressed especially dues to lack of proper support & encouragement.

  • Too much or too less, when the job is either too boring or has a lot of chaos. In such cases, employees feel discouraged and disappointed.

  • Inability to have a work-life balance can make an individual feel exhausted, agitated and stressed out.

  • Lack of a social life can lead to depression. Social support plays an important role in the mental well-being of a person. Being connected to people means there are people who will listen when a person is extremely stressed out and needs an ear to vent.

While these are some of the common causes, regret from only working and missing out on personal life is known to cause depression later in life. Such instances cause people to lose their spirit and makes them feel dejected. In such cases, it becomes difficult to cope with work and day-to-day life.

How can we prevent it?

When identified, job burnout needs to be addressed seriously to ensure it doesn’t become a hindrance between you and your goals. Few of the ways to handle it are:

  • Manage stressors leading to a job burnout so that you can address the issues both at work and in life to avoid stress buildup.

  • Show gratitude, especially when you are feeling impatient with the people around you. This can help you have an open attitude to seek help whenever needed.

  • Exercise regularly even if it is easier said than done. Try giving 30 minutes of your time to exercise, it can be as small as taking the stairs at work or walking back home.

  • Eat healthy so that your body is getting the right nutrients when you are under pressure. Certain foods help lift your mood, fight depression and keep your body strong.

  • Do something you like even if it is for just 10 minutes. If you like to sing grab every opportunity to do so.

  • Find the right place that makes you feel motivated and keeps you happy even when you are logging in more hours each day. Ensuring your skills and interests lie in your workplace can bring a positive attitude.

These tips can not only help you when you are suffering from a job burnout but also help you lead a life which is much happier and healthier. Always remember seeking out help, staying connected with people as well as nature and eating right are the pillars of living a stress-free life.

Hormonal Imbalance? Is your diet to blame?

Hormones are an integral part of the human body and are known to be the body’s chemical carriers that are produced in the endocrine glands into the body’s bloodstream. Hormones are responsible for various major processes such as reproduction, mood management, sexual function, hair growth, and metabolism to name a few. An imbalance of any kind of hormone can disrupt many processes causing damage depending on the severity of the imbalance. Spikes in hormonal activity in your body might be caused due to various factors such as age, stress, puberty, and pregnancy. However, a serious distortion of the level of hormones can cause serious damage to the overall body.

   Your diet and consumption can also have an immense effect on your hormonal balance and may stand responsible for either raising or lowering the natural levels causing a dramatic change in your body. You may have heard of the quote “You are what you eat.” and that fits accurately in this context. Your food habits can either help or disrupt the flow of hormones in your body which is further responsible for maintaining several major bodily processes.

Your body can be negatively affected due to any kind of hormonal imbalance and the following are the causes of hormonal imbalance:

  • Hypothyroidism

  • Hyperthyroidism

  • Diabetes

  • Eating disorders

  • Anxiety and stress

  • Tumors of any kind

Apart from these causes, polycystic ovarian syndrome/disorder, menopause, and pregnancy can increase the risk of causing hormonal imbalance in women.

Here’s a brief guide to help you understand how some of the foods that appear to be harmless can be extremely disruptive in your hormonal balance. Having the foods mentioned below is perfectly alright, however, moderation in the consumption of the same is highly recommended.

Sugar

Generally, most diets have a similar rule of thumb, that being: Stay away from white foods! This may not apply 100% to everyone but it does make a valid point. Sugar, in particular, is dangerous as it tends to spike the insulin levels in your body and a high sugar-rich diet is likely to increase your resistance towards it resulting in the disturbance in other bodily processes.

Processed & Preservative Foods

Most foods are prepared and cured for easy access and usability. The foods that we consume regularly are laden with different chemicals and preservatives. If you think hard enough, you’d realize that the number of chemicals used to preserve a ‘fresh’ food is ludicrous! Consuming so many chemicals will only disturb the natural flow of hormones in your body.

Factory Farmed Poultry Products

It is essential to know where your food comes from and that is exactly how you would know if deems fit for consumption. Animals reared in regular husbandries usually follow chemical methods to impregnate animals, inject steroids and other growth hormones to produce mass production. This can aggravate your hormone levels as well. Shifting to an organic product is a better option in case your dietary habits involve consumption of animal meat or products.

Dairy Products

Not many people realise that they are lactose intolerant. Dairy products often contain bovine growth hormones, antibiotic residue and other variants of artificial chemicals which can cause irritation in the gut, inflammation, diarrhea. It also aids in causing acne and other skin irritation which is directly linked to one’s hormonal disbalance.

There are several foods that can help your body maintain or improve hormonal balance such as green tea, lean meat/proteins, flax seeds, soya, fatty fishes, avocados etc.

It is imperative that you know what you eat and comprehend the ways in which it is likely to affect or disrupt your bodily functions. Knowing the properties and qualities of your food can help you reduce, alter and improve your eating habits. It can also help in making your body less prone to damage or wear and tear, furthermore helping you stay healthy and fit.

Is loss of sleep affecting your productivity?

The amount of sleep a person needs depends on many factors – age, lifestyle, stress levels etc. While infants require 14-17 hours of sleep in a day, most adults can do with as less as 6 hours of sleep. Women in the first three months of pregnancy also might need more sleep than usual. One can feel drowsy or bored during the day due to several reasons, but if it is due to sleep deprivation then this does not just affects daily productivity, but can also hamper several bodily functions.

Sleep debt

Sleep deprivation is definitely dangerous. Many studies have proven that a sleep-deprived person performs as poorly in his tasks as an intoxicated person. Sleep debt can affect sex life, memory, health, looks and much more. Here are some of the hazardous consequences of loss of sleep which is why you cannot afford to take your sleep time for granted:

  • Productivity: During sleep, while the body rests, our brain is busy processing information from the day and forming memories. This stage is crucial for the brain’s ability to learn and remember. A sleepless brain can become foggy and will lead to impaired judgement. This, in turn, hinders fine motor skills which affect productivity and disrupt daily tasks.

  • Anxiety and depression: The body rests and recharges while one sleeps. So inadequate sleep might lead to mood swings and a feeling of melancholy. The most common sleep disorder, insomnia, has been linked with depression since ages so much so that insomnia is often one of the first symptoms of depression.

  • High risk of illnesses: Lack of proper sleep acts as a catalyst for the weakening of your immune system, increasing chances of becoming sick. Hence the person is put at a greater risk of developing a number of serious health problems, such as hypertension, obesity, and diabetes.

  • Causes accidents and even death: Sleeplessness magnifies alcohol’s effect on the body. So when a person is sleep deprived and drinks,  it causes accidents more often than one might think. Also, drowsiness is the brain’s lasts step before falling asleep and driving while drowsy in most cases is a big public safety hazard.

  • Affects the way you look: Dull skin and puffy eyes come as no surprise after a few nights of missed sleep. Chronic sleep loss can lead to lacklustre skin, fine lines, and dark circles under the eyes which can be hard to get rid of. Sound, uninterrupted sleep is not called beauty sleep for no reason!

  • Weight gain – Lack of sleep has been related to an increase in hunger and appetite according to many studies. Sleep loss appears to stimulate appetite, especially cravings for high-fat, high-carbohydrate foods. This has often given way to obesity!

Sleeping is like medicine for the body. Once you stop taking it in the right quantity, the results are serious and sometimes even shocking. Better to be safe than sorry and take sleep time seriously henceforth!

Ovarian Cancer – Symptoms, Causes & Treatment

Did you know the risk of ovarian cancer increases with age and going to your obstetrician-gynecologist is not enough to detect cancer? The reproductive changes that women go through such as their first pregnancy, the onset of periods or even menopause are considered are some of the important risk factors for ovarian cancer. Diagnosis of ovarian cancer requires certain tests or procedures which will be used to determine the stage at which cancer is at.

Ovarian cancer often goes undetected as there are no screening tests known to detect cancer until it is big enough to be seen. In most of the cases, it remains unidentified until cancer spreads to pelvis or abdomen where it becomes fatal. There are different types of ovarian cancer depending upon the type of cell where it develops:

  1. Epithelial Tumor which begins in a thin layer that covers the outside of the ovaries.

  2. Stromal Tumor which begins in ovarian tissue responsible for hormone-producing cells.

  3. Germ Cell Tumors are the rare type which occurs mostly at a younger age in the egg-producing cells.

Epithelial tumors are detected in 90% of ovarian cancer cases whereas 7% are stromal tumors.

Symptoms often mistaken for other benign conditions

Symptoms of ovarian cancer are often mistaken for other conditions and left untreated. Here are few of the symptoms which should not be ignored especially if you have a family history of cancer:

  • Swelling of Abdomen or bloating

  • Sudden weight loss

  • Feeling full

  • Increased frequency of urination

  • Changes in bowel movement

  • A feeling of discomfort in the pelvic region

What causes ovarian cancer?

The definite causes of ovarian cancer are still unknown. Cancer generally begins when there are mutations in DNA that signal cells to grow quickly leading to a tumor of abnormal cells. This abnormal cell growth causes the healthy cells to die.

Ovarian cancer can occur in case the gene mutation is inherited from parents or if one has a family history of ovarian or breast cancer. In case an estrogen hormone replacement therapy has been done for a longer term, the risk of ovarian cancer increases.

What are the treatment methods for ovarian cancer?

There are various surgeries depending on the stage and type which can be combined with chemotherapy to treat ovarian cancer. Some of the surgeries include:

  1. Removal of one of the ovaries

When cancer has developed in one of the ovaries, it can be treated by removing the ovary and its fallopian tube allowing the patient to be able to conceive.

  1. Removal of both the ovaries

When cancer is detected in both the ovaries, the surgeon would remove both the ovaries along with the fallopian tubes. This surgery leaves the uterus intact allowing the patient to conceive using frozen embryo or eggs from a donor.

  1. Removal of ovaries and uterus

When cancer has reached an advanced stage, the surgeon will remove the ovaries, fallopian tubes, and the uterus along with nearby lymph node to prevent it from spreading further.

  1. Chemotherapy

When cancer reaches a much more advanced stage, chemotherapy is suggested along with a surgery to remove as much of cancer as possible.

Chemotherapy is a drug treatment that involves chemicals which are taken by mouth or injected into a vein to kill the fast-growing cells including that of cancer. It can even be used after a surgery to ensure that the body is free from any type of cancer cells.

When cancer resists all other kinds of treatment, Targeted Therapy can be used to treat vulnerabilities present within cancer cells. Cancer cells are tested first to determine the type of targeted therapy to be used for an effective treatment.

When a person is diagnosed with cancer, it can be hard to cope up with the feelings. Ensure you talk to people about your feelings or read more about people who have been cancer survivors, such as Manisha Koirala, and are leading a normal life. Be open to asking for help whenever needed and take time for yourself to overcome the fatigue of cancer.

Recurrent chest infections – What does it mean?

A chest infection is an infection of the lungs or large airways. Once a chest infection hits you, it usually goes away on its own. But severe and recurrent cases of chest infection can be life threatening. Some common symptoms of chest infection are:

  • A cough and mucus that is yellow or green in color

  • Wheezing and shortness of breath

  • Chest pains

  • Fever, headache and/or cold

  • Aching muscles and tiredness followed by a general feeling of being unwell

If the symptoms do not subside within 7 to 10 days, and the cough and mucus continues it
would be better advised to call on your doctor. Recurrent chest infections are one of the most common reasons for children to be visiting their pediatrician. Even in adults, a recurrent infection could be a hint for some other serious underlying condition. If you or your kid is suffering from recurrent chest infections, it would show up with the following symptoms:

  • A recurrent or a persistent cough

  • Breathlessness

  • Sputum production

  • General ill health

This could mean the following things:

  • It could be just a simple case of repeated viral upper respiratory tract infections.

  • It could be the first signs of asthma.

  • Chronic chest infection often follows persistent or recurrent episodes of pneumonia.

  • This could also mean that you have bronchitis when the bronchial tubes which carry air to the lungs can become swollen or infected.

Sometimes a recurrent chest infection can hamper daily activities, and keep you awake at night. This would mean that the condition is magnified, and you need to call on your doctor
immediately. You should also see your doctor, when:

  • The coughed up mucus turns into blood.

  • A cough that lasts longer than a week. In otherwise healthy people, a cough from acute bronchitis can last up to 3 weeks.

  • The sputum production increases and becomes darker and thicker

  • All the symptoms of chest infection are followed by unexplained weight loss

A casual behavior towards a mild case of chest infection usually tends to aggravate the
situation. Here’s what you need to do to avoid the recurring of the chest infection, or prevent it from happening altogether:

  • Eating a healthy diet is known to strengthen the immune system, making you less
    vulnerable to developing chest infections.

  • Quit smoking and drinking alcohol. These habits only weaken your lung’s natural
    defenses against infections.

  • Practice basic habits of hygiene. cover your mouth when you cough or sneeze and wash your hands regularly.

  • In cases you do catch the infection, get plenty of rest and drink lots of fluids that aid in thinning the mucus in your lungs!

Is there a remedy for Pollen allergy?

Pollen grains are produced by the plants. These are small & light and reach you by traveling long distances through the air. Pollen from various plants can cause irritation to your nose and develop conditions like inflammation of nasal lining also referred to as Allergic Rhinitis.

What are the symptoms of Pollen allergy?

Once you come into contact with the pollen, you can develop mild to severe rhinitis. It has cold-like symptoms such as running nose, sneezing, itchy and watery eyes, headaches and these can lead to excessive fatigue in your body causing strain while doing daily chores as well as sleep disturbances. It is very crucial to visit your physician if you have a severe form of allergy as it may continue for weeks and cause disruption in your healthy life. The severity of the allergic reaction depends upon your immune levels. Lower the immunity, greater are the chances of the development of a severe form of allergic hypersensitivity.

What are the various remedies for pollen allergy?

Treating pollen allergy with medicines

As the body fights against the allergy-causing agent, the doctor advises you to take Steroids and Antihistamines. These drugs compress typical body response against the hostile irritant and that decreases the inflammation, itchiness, stuffiness in your nose and other symptoms associated with the allergy.

If you are wary and concerned about your allergies, you can get yourself diagnosed with an allergy by undertaking a skin prick test or blood test. These tests record the sensitivity reaction towards the pollen when you are given exposure in a test environment.

Prevention of pollen allergy

Bangalore is notorious for the pollen-rich dry air especially in the months of July to September. Avoiding the exposure to the allergen becomes difficult as it isn’t feasible for the working people to keep themselves to the indoors due to commutation. But you can definitely help yourself by wearing a mask or other similar protective covering for your face and prevent inhalation of the pollens inside. Regular cleansing of face and bathing before your sleep at night can clean any residual pollen on your skin or hair.

Your immunity has a key role in the severity and occurrence of the disease in the first place. So, you can begin by consuming plenty of seasonal vegetables and fruits to boost your immunity levels. Also, practice meditation & perform yoga exercises for breathing. This works to de-stress your body and it should be done on a regular basis to achieve the best results.

Do you know how your medication works? Demystifying 10 commonly prescribed drugs for you!

You might have come across many drugs commonly used by your elders for treating various types of diseases. Did you ever wonder how these medicines work on your body to safeguard you against various ailments? We will demystify 10 commonly used drugs and how they work for you to get rid of the common illnesses.

  1. Antibiotics

These drugs help you to combat infections. The Antibiotics specifically attack the microbial cell wall or prevent the formation of this protective wall. Once the protective shield collapses, the microbe dies and your body cells are saved from any further damage. This is the mechanism of action of antibiotics.

  1. Anti-fever drugs

Fever is most commonly associated with various infections. The main objective is to calm down your increased body temperature as this can destroy the proteins in the body cells & tissues. As the brain has a thermostat mechanism to control the body temperature, these drugs take over that control when consumed. Thus, these drugs prevent the rise in temperature.

  1. Drugs for Stomach Acidity

Often, you might have popped that stomach pill to get rid of the burning sensation caused due to the acidity in your stomach. These acid regulating drugs either balance the acidic environment inside your stomach by introducing alkalinity or decrease the production of the acid from the acid forming cells. And therefore, you get an immediate relief after taking these drugs.

  1. Anti-allergy drugs

As the name suggests, the allergies to common substances like pollen, food allergens etc can be decreased by the intake of anti-allergic drugs. These drugs act by suppressing the hyper-response of the body against the irritating agent.

  1. Cold Flu drugs

Usually, cold flu drugs are a combination of antibiotic, anti-fever and anti-allergy drugs to fight the infection and reduce the body temperature associated with it simultaneously. These frequently come in combination with Nasal Decongestants to relieve the stuffiness in the nose. So, a cold flu drug can alleviate all the symptoms that you experience during a single episode of cold flu. Don’t forget to visit your physician and take the prescribed amount of the drug.

  1. Anti-Diarrhoeal drugs

Diarrhea or loose stools is intercepted by Anti-Diarrhoeal drugs by decreasing the movement of the intestines. So, the intestines get greater time to absorb more amount of water and thus prevent water loss.

  1. Anti-Diabetic drugs

Diabetes leads to uncontrolled high levels of sugar inside your body. Anti-Diabetic drugs are a group of drugs given together in a bundle. While a few drugs in this bundle increase the faster breakdown of complex glucose, the others increase the sensitivity of your body cells to insulin, which helps you to digest your glucose.

  1. Blood pressure drugs

These drugs help to decrease the pressure of blood inside your veins and arteries. With increasing age, the elasticity of these blood carrying small thin vessels in our body decreases and this makes them tense. The blood pressure drugs help to dilate the blood vessels. Other drug types help increase the sodium and water excretion to release the tension inside the blood vessels.

  1. Anti-vomiting drugs

These drugs are used to treat nausea and vomiting. They act by blocking the action of the messengers which send a message of vomiting sensation to your brain and thereby prevent the occurrence of vomiting.

  1. Anti-Thyroid drugs

These drugs are used to treat the increase in the number of thyroid hormones in our body. They do so by reducing the normal synthesis of the thyroid hormones and protect you from the harmful consequences of rising thyroid hormones levels.

Food Poisoning – Causes, Treatment and Prevention

Food poisoning occurs with consumption of food that is contaminated with harmful bacteria, virus, toxins or parasites. This foodborne illness can exhibit a variety of symptoms both in mild and severe cases. Pregnant women, children, old people and people susceptible to chronic illnesses are more likely to suffer from food poisoning than others. Similarly, some foods are more likely to cause food poisoning than others. Negligence and insufficient knowledge can lead to the person being hospitalized, so it would be advisable to always call on your doctor in case the symptoms of food poisoning begin to show.

Symptoms of food poisoning

Depending on the bacteria, virus or parasite that has infected the person, the signs and severity of food poisoning may vary. The most common symptoms exhibited during food poisoning are diarrhea, vomiting, and nausea. Alongside, some other symptoms might start to surface like:

  • Bloating and gas

  • Fever

  • Muscle aches

  • Weakness

  • Abdominal pain and cramping

The symptoms can surface from anywhere between an hour up to 10 days of consuming contaminated food.

Foods that cause food poisoning

There are several types of foods that pose a high risk of causing food poisoning. More than other foods, these should be stored, cleaned and cooked properly

  • Poultry

  • Green, leafy vegetables

  • Sea Food like fish and shellfish

  • Rice

  • Unpasteurized dairy

  • Deli meats like ham, bacon, salami, and hot dogs

  • Eggs

  • Fruits

  • Sprouts

When to see a doctor?

Most cases of food poisoning can be self-treated by drinking lots of fluids and rest. However, there are some unusual symptoms for which you might need to be treated by a doctor. These are:

  • Any signs of dehydration

  • Inability to hold down liquids without vomiting

  • Severe gut pain

  • Muscle weakness

  • Blurry vision

  • Confusion

  • Fever of 102 F or higher

  • Dark or bloody stools

How to reduce the risk of food poisoning?

There’s a lot that can be done at your end to prevent this menace known as food poisoning. Here are some precautions you could take:

  • Always wash hands with soap before preparing food.

  • When it comes to raw meat and poultry, use separate chopping boards and knives. Also cook it properly rather than washing over and over again as it only leads to spread of bacteria to other things.

  • Instead, wash your fruits and vegetables thoroughly before intake.

  • Don’t leave leftovers sitting at room temperature and put them right in the fridge.

  • Throw away foods that have gone past their expiration date.

10 simple cardio exercises for better heart health

Our heart is a muscle which is responsible for blood circulation in our body. In order to keep our heart healthy, we need to ensure this muscle gets a good amount of movement every day. While our lifestyle tends to become more sedentary the effects of such a lifestyle can be seen nationwide with an increase in the number of heart issues and deaths caused.

According to a recent study, The Lancet, which is a part of Million Death Study project set up by Registrar General of India (RGI) in collaboration with global health experts shows that heart ailments caused more than 2.1 million deaths in India in 2015 at all ages, or more than a quarter of all deaths. At ages 30-69 years, of 1.3 million cardiovascular deaths, 0.9 million (68.4%) were caused by coronary heart disease and 0.4 million (28.0%) by a stroke. Adults born after the 1970s are much more vulnerable to such deaths than those born earlier.

There are plenty of ways to keep our heart strong and healthy. One of the advised ways is to spend at least 30 minutes everyday exercising by doing some cardio exercises which help us in increasing our heart rate giving it a good amount of movement. There are various types of cardio exercises that can help you lead an active life. Here is a list of 10 simple cardio exercises for better heart health:

Brisk Walking:

One of the easiest ways to keep us active is going for brisk walks. Incorporate brisk walks with your daily chores or get up in the morning, breathe in some fresh air while you take a walk in a park. Brisk walks can not only help us keep our heart strong but also help in alleviating our mood, strengthening our bones and improve body balance. You can start off with walks and increase the pace as per your stamina and comfort.

Running:

Not everyone might be comfortable with the idea of running but it has great benefits to offer. It can help in stress reduction, improvement of overall health, and weight reduction. Running every day for 30 minutes can help you feel better and set the right amount of energy to start off your day.

Cycling:

Cycling is something that can be done both outdoor or indoor(stationary). Doing a good 20 – 30 minutes of medium pace cycling can help you burn around 80-100 calories. Cycling every day can help you build muscle strength, keep you happy and improve posture. It not only offers physical benefits but also helps an individual feel more relaxed and happy. People with arthritis can benefit from cycling as it places low impact on joints.

Jumping Ropes:

A great cardio exercise that can burn up to 200 calories in 20 minutes depending upon the pace. Although it looks very easy, people often trip over the rope and fall. Hence this form of exercise can take a while before you master the skill to jump rope without having to take a fall. While jumping ropes always ensure the rope is turning using your wrists and avoid jumping too high. You can start off with 5 – 10 counts of the jumping session and move higher as the body gets used to it.

Climbing up the staircase:

To incorporate some activity into our busy schedule try climbing staircases whenever possible. Be it at your apartment or at work, try taking the stairs as it is an excellent cardio workout. It helps our body produce a hormone known as endorphin responsible for the sense of happiness. However, be mindful to watch your step stairs and always use the handrailing to avoid falling.

Jumping Jacks:

A fun cardio exercise, jumping jacks is a full body workout which can be done anywhere. Jumping jacks involve a lot of muscle movement hence they increase the heart rate quickly. Apart from heart health they also help you improve muscle tone and help reduce stress.

Swimming:

One of the famous cardio exercises is swimming. When done in continuous laps it can help you burn a high amount of calories by keeping your heart rate up. Even leisurely swimming is considered a cardio exercise. Swimming can help you maintain a healthy weight, healthy heart, and lungs. It also takes off impact stress off the body.

Walking uphill or on an inclined treadmill:

Walking uphills or on an inclined treadmill can help you burn those extra calories easily as it involves more effort while walking. It doesn’t only help in reducing weight but also helps tone the lower body muscles including calves. In case there are no hills in the vicinity, one can also use the inclined treadmill at home or a gym. Climbing up a hill can help us heart disease as it increases the blood flow rate keeping our heart healthy and body fit.

Dancing:

Dancing your heart out can help you keep your heart stronger as it is an high-intensity workout. You may not need a dance floor every time, you can also dance at home with the music of your choice. This activity is more of a fun and relaxing one. It can be done for an hour per week or few minutes every day. Dancing is considered to be a great workout for both our mind and body.

Rowing:

Rowing is rather a sport than an exercise. Irrespective of your rowing skills,  it can be performed indoor or outdoor. Rowing can make your heart pump faster hence making your heart rate higher. It will not only help you improve your cardiovascular system but also other parts of the body. To start off with, you can always aim for 8 – 10 rows a minute for 5 minutes for a relatively good amount of calorie burn.

These cardio exercises can be followed by some strength and stretching exercises in your daily exercise routine to keep your mind fresh and maintain a healthy body. Remember every exercise needs the patience to see the results, while you are on your way to maintain a healthy heart and body don’t forget to appreciate yourself.