AL SHIFA CLINIC KARACHI

Syed Intisar Hussain

Besides having a beauty regimen, it is important to take care of your physical health. A morning routine is always better because you stick to your efforts.

Wake Up Beauty, It’s Time to Beast

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Madeeha Syed

This article or video has been vetted and verified by Meri Sehat’s specialists. It contains citations and research from validated sources.

Your Body After Giving Birth

Overview

Post-pregnancy or postpartum is a crucial period. It&rsquo;s also known as the fourth trimester. This is when your body is <a href="https://merisehat.pk/disease/chronic-fatigue-syndrome">recovering from the fatigue</a> of pregnancy.

During pregnancy, the body goes through a lot of changes to accommodate your baby. The body eventually goes back to normal, but this can take a while.&nbsp;

Continue reading to find out more about some common changes that take place in your body, after you give birth. 
&nbsp;

Post-pregnancy or postpartum

During pregnancy, hair growth gets better and the texture of hair gets thicker. This is all thanks to the hormones that are active during that phase. However, post-delivery, this phase settles down and enters into a resting phase for about one to five months. Normal hair growth pattern usually returns six to 15 months after delivery. 
&nbsp;

Shoe surprise is pretty common after pregnancy. It is not just the midsection that gets affected. After a baby is born, your shoe size changes permanently. That is because during pregnancy women gain an average of 25-35 pounds which puts extra pressure on the feet. This pressure flattens out the arch in your feet which is the reason for extra inches in your feet. 
&nbsp;

Belly bulge is common after pregnancy. A lot of women expect that the belly will return to its normal size after birth. The upper portion of the uterus is at the level of your navel. Post-pregnancy belly returns to its normal size in about six to eight weeks. A good diet and exercise are the key to toning down your belly. Workouts focused on the core can show quick results. 
&nbsp;

A common expectation of most women is that the breast size will go up after giving birth and breastfeeding. Once you stop breastfeeding, however, the size goes back to what it was. In fact, in some cases, it goes a cup down. The main reason for the size to increase is that fat tissue in the breast is replaced by functional tissue. Once a woman stops breastfeeding, functional tissue depletes as it is no longer needed. 
&nbsp;

The first six months of the post-partum period are the recovery period. No matter how easy or smooth your pregnancy is, your body has gone through a lot of stress and trauma. It needs time to recuperate. Remember that every mom goes through a different experience and symptoms; hence, the recovery rate also changes.

Most of the symptoms, like sore nipples, backache, pain in the thigh area, etc., continue for more than a week. Other symptoms, like leaky breasts, can linger on for months.

In vaginal delivery, recovery timelines vary depending upon the kind of delivery. The soreness and perennial pain go away in three weeks. However, in the case of vaginal tear or episiotomy (incision made on the vagina to ease the delivery process), recovery can take up to six weeks.

If you have been delivered through c-section, it will take around three to four days in the hospital to recover. In about four to six weeks you can recover completely. 
&nbsp;

For the first 24 hours after birth, ice your perineum region. Sit in warm baths for 20 minutes to ease pain and avoid long periods of standing or sitting.

Ease pain and aches by taking hot showers and massages.

Do your Kegel exercises, to strengthen your pelvic muscles.

Keep up with your doctor appointments. It will help you stay on track. Your doctor can also notify you about your emotional well-being and help you with your new journey.

Ask your doctor regarding your workout plan. They can guide you about how and when can you exercise. It is a good idea to start by walking into your house and then gradually into the neighbourhood. Walking helps in recovery by improving blood circulation and toning muscles. 
&nbsp;

Bottom Line

Your diet after pregnancy shouldn&rsquo;t be very different from what you eat during pregnancy. Avoid processed foods. Focus on eating whole grains, high fibre foods, Omega-3 fatty acid-rich food, nuts, and fish.&nbsp;

<ul>
	<li>Lean Meat: Milk, cheese, and yogurt are all crucial components of a breastfeeding mother&#39;s diet. Your infant receives calcium from breastmilk for the formation of bones. Consume foods high in calcium to replenish the calcium your body has lost. Include three cups of dairy in your diet each day.</li>
	<li>Pulses: These are a good source of protein and fibre. You can cook them with different seasonings to make them tasty and easy to eat. Pulses also prevent fat from accumulating in the body.</li>
	<li>Vegetables:&nbsp;These are low-calorie healthy food. They are rich in antioxidants and aid in losing weight. Spinach and broccoli are good sources of Vitamin A which is healthy for you and your baby.</li>
</ul>

Once the baby is born, you can resume most of the food you avoided during pregnancy. Include nutrient-rich foods like legumes, proteins, fibre, citrus fruits, and vegetables. Don&rsquo;t forget to keep yourself hydrated. You may consult a dietician and your doctor in designing your diet plan.

Namwer Rao

The Power Of Stepping Forward

There&rsquo;s a widely held perception that <a href="https://merisehat.pk/article/body-weight-exercises-for-strength-training">effective exercises</a> are meant to exhaust you and be physically difficult. When looking to build an exercise regime, most of us are quick to add high-intensity activities like weightlifting and running. Rarely, if ever, does one consider beginning with the simplest and easily accessible activity: walking.&nbsp;

While it may not necessarily outweigh the benefits of a high-intensity strength circuit, walking comes with a host of benefits for both the body and mind. If one is completely new to exercising, or even returning after a long hiatus, walking is a more sustainable place to start. There is no learning curve because it is the one movement that&rsquo;s been inherent to our lives since infancy. It also allows you to start with a gentle pace and build up as your body allows. Whether you start with a moderate pace for ten minutes a day or walk at a faster pace for an hour, you will still be able to reap the many benefits of this activity. 
&nbsp;

Benefits of walking

Walking has been shown to improve blood circulation in the body and lower one&rsquo;s resting heart rate, while lowering blood pressure and cholesterol. A six-year study found that moderately paced walking showed similar reductions in the risk of high blood pressure and cholesterol when compared to vigorous running. A study of post-menopausal woman also showed that walking just one to two miles a day can lower blood pressure by 11 points in 24 weeks. 
&nbsp;

&nbsp;Research shows that walking contributes towards preventing a range of diseases. Improvement in cardiovascular health leads to a decrease in risk of heart disease. In one study, women who walked 30 minutes a day showed a 20 percent decrease in the possibility of having a stroke. Those who walked at a faster, above average pace showed a 40 percent decrease.

In another study, women who walked seven or more hours a week were shown to be 14 percent less likely to get breast cancer as compared to women who walked less than three hours. Even women with other risk factors, such as being on supplemental hormones, were less likely to get the disease.&nbsp;

With its benefits to overall health, regular walking has been shown to reduce risk of early death by upto 39 percent as compared to a sedentary lifestyle. 
&nbsp;

&nbsp;Walking has also been shown to reduce risks of developing Type 2 diabetes, as it helps to balance blood sugar levels. A meta-analysis of 300,000 showed that walking regular decreases the likelihood of Type 2 diabetes by 30 percent. Walking at a brisk pace, of more than 20 minutes to a mile, is even more effective, reducing risk by 41 percent. Meanwhile, a smaller study, of 201 people with Type 2 diabetes showed that every additional 2,600 steps in daily activity was associated with a 0.2 percent decrease in blood sugar level. 
&nbsp;

&nbsp;A joint is the point where two or more bones are joined, such as our knees and elbows. The health of our joints greatly impacts our overall mobility and is essential for living comfortably and pain free. Walking has been shown to improve joint health while reducing chances of osteoarthritis. It lubricates the joints, which protects our bones from friction, and strengthens the muscles that support them. Research has shown that people who walk regularly experienced a 40 percent reduction in knee pain as opposed to those who didn&rsquo;t. 
&nbsp;

&nbsp;Walking has been proven to boost our immune system&rsquo;s ability to protect us against illness. A study tracked 1,000 adults during flu season. Those who walked at a moderate pace for 30 to 45 minutes a day faced 43 percent less sick days and suffered from fewer respiratory infections overall. Even if they did get sick, their symptoms were not as severe or long-lasting when compared to adults with sedentary lifestyles. 
&nbsp;

&nbsp;Like other forms of exercise, walking causes our body to release endorphins. These are neurotransmitters which elevate our mood and alleviate pain. There is ample evidence to support the positive relationship between walking and mental health. One study showed that the more steps people took in a day, the better their mood was. Just 12 minutes of walking resulted in more self-confidence and a better mood in the subjects of another study.

Walking in nature helps us ruminate less over negative experiences, which in turn decreases negative emotions and risk of depression. A study of post-menopausal women showed that walking three times a week for 40 minutes provided relief from symptoms of depression. With all the research to support walking, it&rsquo;s no surprise that psychologists agree a 10-minute walk can be as effective as a 45-minute vigorous workout when it comes to relieving depression. 
&nbsp;

&nbsp;For creative professionals, walking can be a valuable tool in facilitating idea generation. One study compared people trying to think of new ideas while they were walking with those who were sitting. Participants who were walking did better, especially if they were walking outdoors. Research has also shown that walking improves creative output by more than 60 percent. Science shows that engaging in activities that allow our mind to wander creates a mental state that is conducive to coming up with ideas. If we are able to let go of our thoughts while walking, we can go to a place where ideas flow freely to us.

Although simple, walking has incredible and wide-ranging benefits for your body and mental health and should definitely be incorporated as a part of your lifestyle.&nbsp;

Ayesha Binte Rashid

Why Strength Training Is A Miracle Fitness Routine

Strength training is the healthiest available option for people who want to improve their fitness, regardless of sex or gender. Also known as resistance training or <a href="https://merisehat.pk/article/body-weight-exercises-for-strength-training" target="_blank">weight lifting, strength training</a> focuses upon using one&rsquo;s own body weight against them or adding external weights to build muscular endurance. 
&nbsp;

The main idea is to build lean muscle mass by gradually increasing resistance to weight. This is known as progressive overload. Here are some of the main benefits of strength training, applicable to men and women alike:&nbsp;

Miracle Fitness Routine

<ul>
	<li>Decreased Risk For Cardiovascular Disease: Strength training improves heart health. By building musculature, it increases the surface area for blood to be pumped (fat cells do not require blood), which in turn stresses the arteries to perform better and the heart to pump more blood.</li>
	<li>Optimises Fat Burning Efficiency: Strength training boosts resting metabolism by increasing excess post-exercise oxygen consumption (EPOC). Furthermore, muscle mass expends energy to maintain itself, which means that one can burn more calories at rest.</li>
	<li>Increases Bone Strength: Weight training reduces the risk for osteoporosis (bone degradation) because it causes strain on the bone cells. The body responds to this by increasing bone density to handle the strain. This is especially beneficial for women, as women are at an increased risk for osteoporosis later on in life.</li>
	<li>Decreased Risk For Injury: Strength training is not dangerous at all. In fact, it reduces the risk for injury by boosting one&rsquo;s range of mobility. Through various exercises, the body adapts to a greater degree of flexibility and activates more muscles than we use in everyday life.</li>
	<li>Improves Mental Wellbeing: People who strength train are reported to have a better mental health than those who do not. It&rsquo;s not just because exercise produces endorphins; strength training boosts self-esteem due to a greater degree of accomplishment and reward each time the resistance is increased.&nbsp; 
	&nbsp;</li>
</ul>

It&rsquo;s important to mention that the idea that women might &ldquo;bulk up&rdquo; due to weight lifting is not possible because they simply do not have enough testosterone in their bodies. Testosterone is the hormone responsible for bulking up or appearing masculine and the absence of it considerably delays or makes difficult the process of achieving a hefty musculature. In fact, strength training might give women the appearance of being leaner, as muscle occupies less space than fat in the body.&nbsp;&nbsp; 
&nbsp;

Strength training is as beneficial for women as it is for men &mdash; or even more so &mdash; and women can perform much better at it than men all due to the presence of the oestrogen hormone. Estrogen not only influences bone maturation, but also strengthens muscles and their surrounding tissue, such as tendons and ligaments. While women may experience a range of performance as estrogen levels rise and fall throughout their cycle, the fitness routine in itself is better for them. This is because the risk for osteoporosis rises after menopause, when estrogen levels permanently dip.

So, weight lifting is not a masculine activity. In fact, it should be an imperative aspect of one&rsquo;s fitness routine regardless of their sex assigned at birth or the gender that they identify with.

Zuha Malik

Body Weight Exercises For Strength Training

Body weight exercises mean using your own body weight as resistance to train your muscles. If you’re someone who has never worked out a day in their life, doing bodyweight exercises is the perfect place to start. It’s great for building strength, endurance, balance, coordination and a nice lean muscular body. They are super convenient, can be done anywhere, costs no money and requires no equipment. There are also lower chances of injury that you might get with lifting weights that are too heavy. Another great thing about this mode of exercise is that you can easily mix and match or modify them according to your liking. You don’t have to get perfect at it from the get go and can start any of these bodyweight exercises at the beginner level. Once you perfect your technique, range of motion and your form you can move on to either the normal or tougher variations of these. Some of the easiest and most useful body weight exercises you can do anywhere and anytime are listed below. Most of these can be done in 3 sets with 12 – 15 repetitions.&nbsp;

Planks

&nbsp;This is one of those perfect exercises that challenge multiple muscle groups at once and are super easy to do. They can train muscles in you upper back, shoulders, arms, abs, oblique’s, glutes and quads while helping you work on your stability. They are also great for improving posture and provide your spine that much needed stability by strengthening core muscles, this means no more back pain!&nbsp;The correct way to do a plank is to make sure you are balancing yourself on your toes and elbows, if your are doing arm planks then you are supposed to balance yourself on your palms (start off in a pushup position) while keeping your core tight and your back straight. You can do elbow planks as a beginner or put your knees on the ground to make it easier. If you want to increase difficulty you can do either an active plank which requires you to flex and extend your abdomen or a marching plank where you balance yourself on alternate feet and arms. And no you don’t have to be able to hold a 1 minute plank in your first attempt. You can start off with as little as 20 seconds and build your capacity from there.&nbsp;

Side Planks

This is great for your obliques which usually get ignored amongst all the ab exercises. It also engages your glutes and shoulder muscles and is an overall effective body weight exercise. All the same rules as the plank apply, you can start with a 20 second side plank and you can start at beginner level.&nbsp;The correct way to do this is by putting one elbow on the floor and facing the front of your body entirely to one side while balancing yourself on your feet. You can drop down one knee to make it easier. If you are pro you can do an active side plank by adding a hip dip to make it tougher and challenge more of your muscles.&nbsp;

Mountain Climbers

&nbsp;Another exercise that engages and works multiple parts of the body including your core, abs, obliques, arms, back and shoulders. These can be done in sets of 3 with however many reps you&rsquo;re comfortable with (start with 10/15 and build up to 30). Since this is an active exercise that you can either slow down or speed up, it does give you similar benefit as <a href="https://merisehat.pk/article/why-is-both-cardio-and-strength-training-important-for-a-total-body-workout">doing cardio</a> by getting your <a href="https://merisehat.pk/page/sehat-scan/">heart rate</a> up and making you sweat.&nbsp;

In order to perform mountain climbers you start off in a push up stance, make sure your back is straight and nothing is sticking up, pick your feet and bring your knees to your chest. You can also bring alternate knees to your chest to engage obliques.&nbsp;&nbsp; 
&nbsp;

Squats

&nbsp;The most dreaded yet the most beneficial of exercises perhaps, squats work your lower back, glutes, quadriceps, hamstrings and calves. They also help you burn calories and are great for your joints Although there are a ton of variations of squats but here we are going to discuss the basic squat technique. You start off with your feet a little more than your shoulders’ width apart, you can extend your arms in the front, palms facing the ground and lower down slowly making sure you put all your weight on your heels. Depending upon your flexibility, balance and coordination you can go down as much as possible but note that the deeper your squat the better it works. Now after holding this position for 5 seconds or more, slowly come back up to your original standing stance. You can hold onto something in front of you for example a kitchen counter top in order to make it easier to get back up. Or, to make it tougher, you can stop coming back up entirely to a standing pose before going back into a squat.

Lunges

The first noteworthy thing about lunges is that Jennifer Lopez prescribes them to get a body like hers. The second noteworthy thing is that they work your abs, back, quadriceps, glutes, calves and hamstrings while also helping you lose weight and build up more coordination and balance. These can be forward lunges, reverse lunges, side lunges or one of the countless other variations.&nbsp;Let’s see how to do a basic stationary lunge: you stand in the same wide stance with your feet parallel to each other as you do at the beginning of a squat, hold your arms either in front of you or put them on your hips, lift up one leg and put it in front of you as far as you can go, bend your knee at a 90 degree angle and slowly lower yourself while keeping your upper body straight. As a beginner this is the easiest body weight exercise you can start off with. To make it tougher put one leg up onto something behind you before going into a lunge.&nbsp;

Pushups

The classic pushup works your chest muscles (pectorals etc.), shoulders, arms (triceps, deltoids), glutes, quads and abs. It’s also great for your back and joints. It has quite a few variations too and can be simplified for those who are just starting off.&nbsp;&nbsp; In order to do a pushup you first need to get on all fours and position your arms just a little wider than your shoulders, make sure you keep your elbows lax because this is where the movement will be, keep your back straight and core tight and slowly lower your chest to the ground as far as you can go. Your elbows should end up at a 90 degree bend. Beginners can start with wall pushups as it still engages your core and works your glutes, abs and quads or you can drop down to your knees and perform the rest of the pushup as it is. If you have been working out for a while and consider yourself a pro, you can make it harder by doing a lifted pushup which requires you to keep your feet up on an elevated surface. This helps you put more weight on your hands.&nbsp;&nbsp;

Dr. Safia Mehmood

Online Consultation

Medilink Consultant clinic

Saad Ullah Siddiqui

Best Exercises For Diabetics In Ramadan!

Introduction

Fasting during Ramadan is one of the five pillars of Islam. The holy month is a time of spiritual reflection that is meant to develop a sense of gratitude and discipline, encouraging self-improvement and knitting the community closer.

For all its benefits, though, we know Ramadan can be challenging for diabetic people. However, one trick to managing these blood sugar spikes is regular exercise.

Oh no, don&rsquo;t worry! These are not high-intensity activities. The following exercises can easily be integrated into a daily routine without causing excessive strain or fatigue<a href="#accordion">[1][2]</a>: 
&nbsp;

Understanding Best Exercises For Diabetics In Ramadan

<ul>
	<li>
	<h5>Walking</h5>
	</li>
</ul>

Walking is an excellent low-impact exercise for <a href="https://merisehat.pk/disease/diabetes-type-1-and-2">diabetics </a>as it not only improves blood sugar control but also reduces the risk of heart disease. You can go out for a walk before Suhoor or after Iftar when your body has sufficient energy to fuel the activity.

&nbsp;

<ul>
	<li>
	<h5><a href="https://merisehat.pk/article/yoga-a-life-changing-approach">Yoga</a></h5>
	</li>
</ul>

Yoga is a gentle, cost-effective form of exercise that&rsquo;s more famous for improving body flexibility. But do you know it helps your body manage stress levels, too? It really does! So, if you&rsquo;re struggling to cope mentally and/or physically, then this is for you! Yoga during Ramadan will improve your blood circulation, lower blood pressure, manage insulin levels, and even help you maintain a healthy weight.

&nbsp;

<ul>
	<li>
	<h5>Tai Chi</h5>
	</li>
</ul>

Tai chi is an ancient Chinese practice involving slow movements and deep breathing. It is an effective way for people with type 2 diabetes to manage their blood glucose and A1C levels. Additionally, this form of meditation is known to improve balance and reduce nerve damage, although more research is required in this regard.

&nbsp;

<ul>
	<li>
	<h5>Swimming</h5>
	</li>
</ul>

Swimming during Ramadan helps cool down the body temperature and, consequently, reduces the loss of fluid through sweating. Also, it&rsquo;s a full-body workout, so it will leave you feeling more energetic and focused to go about your daily tasks. Moreover, it doesn&rsquo;t matter if you are at risk of gestational diabetes, young or elderly, or have hypertension or heart conditions; the exercise is ideal for everyone who&rsquo;s tackling diabetes in Ramadan without exhausting their bodies.

NOTE: Make sure to inform the lifeguard about your medical condition before taking a dip.

&nbsp;

<ul>
	<li>
	<h5>Cycling</h5>
	</li>
</ul>

Cycling is yet another exercise that doesn&rsquo;t put excessive pressure on your joints. It can be done indoors or outdoors, whichever is more convenient or suits your condition best. According to recent research, nearly half of the people with type 2 diabetes also have arthritis. Factors like diabetic neuropathy and obesity only make you more susceptible to suffering from joint pain. Cycling helps you keep up with your fitness goals while fasting. 
&nbsp;

<ol>
	<li>Begin slowly, especially if you haven&#39;t been physically active in a while. Do a 5-minute warm-up before exercising. Similarly, finish off with a 5-minute cool-down after exercising.</li>
	<li>Check blood sugar levels before and after exercise to understand how your body responds to it.</li>
	<li>Make sure your blood sugar is less than 250 mg/dl before exercising.</li>
	<li>Wear a medical alert ID band and carry a cell phone in case of emergency.</li>
	<li>Avoid exercising in extremely hot or cold temperatures.</li>
	<li>Always listen to your body. If you feel dizzy or short of breath, stop immediately.</li>
</ol>

NOTE: Always consult with a doctor before starting an exercise program to ensure it&#39;s safe and suitable for your condition<a href="#accordion">[3]</a>. 
&nbsp;

Conclusion

Fasting during Ramadan can make it challenging for diabetic people to maintain a regular exercise routine. Remember, it&rsquo;s okay to modify physical activities to suit your body&rsquo;s needs during this time. Some strategies include adjusting the timing and intensity of exercise, staying hydrated, and monitoring blood glucose levels closely. Consulting with a healthcare professional before starting any exercise program during Ramadan is essential. 
&nbsp;

[1] Grey H. The best 10 exercises if you have diabetes. Healthline.

[2] Migala J, By. 6 great exercises for people with diabetes. EverydayHealth.com.

[3] Team CC. 5 best exercises for people with diabetes. Cleveland Clinic.

Sarah Mhowwala

This article or video has been recorded by a subject / domain specialists with a proven track record of excellence in their area. 

How Exercise Can Keep You Young

What happens to our body as we age? We experience:

<ul>
	<li>Decreased Muscle Mass:&nbsp;Once we&rsquo;re past our late 20s, our muscle mass progressively starts to decrease with age and so does our nerve conduction. This results in a loss of <a href="https://merisehat.pk/article/body-weight-exercises-for-strength-training">strength</a>, difficulty doing everyday tasks, increases the risks of falls and injuries and can also lead to gait and balance disturbances.&nbsp; 
	&nbsp;</li>
	<li>Our Joints Start To Stiffen:&nbsp;One of the most noticeable changes is how stiff our bodies get. That&rsquo;s mostly because the cartilage in our joints wears down over time and we experience a loss of fluid as well. Otherwise, also known as osteoarthritis.&nbsp; 
	&nbsp;</li>
	<li>A Gradual Loss Of Bone Mass: Crossing 30 years of age, it&rsquo;s all downhill for our bones. We have peak bone density around that time and then start to experience a gradual loss. Menopausal women, especially, are at risk as changes in hormone levels can also increase the rate of bone loss resulting in brittle bones (osteoporosis), which increases the risk of painful fractures as well.&nbsp;</li>
</ul>

&nbsp;

Benefit Of Exercise

Ageing inevitably affects our quality of life. For most people, they fear it will be for the worst.&nbsp;It doesn&rsquo;t have to be.&nbsp;

Our chronological age and your body&rsquo;s biological age do not have to be the same. Our chronological age is the number of years we&rsquo;ve been alive, whereas our biological age refers to the epigenetic alteration and DNA methylation. In simple words, how well our bodies are functioning, and whether we have diseases correlated to old age.&nbsp; 
&nbsp;

We now know that exercise is not only one of the best defences against the toughest aspects of ageing, but over time, it makes your body stronger and &lsquo;anti ages&rsquo; it, only to a certain degree of course.&nbsp; 
Why exercise is the best anti-ageing practise?&nbsp;Not only does it improve heart and lung health, but even a modest amount of physical activity is good for the bones, muscles, brain and mood.&nbsp; 
&nbsp;

There have been many studies that have shown that adopting exercise as a permanent feature of your lifestyle not only keeps people physically and mentally healthier for longer, but it also delays eventual cognitive decline and the onset of over 40 chronic ageing related conditions or diseases.&nbsp;

Exercise is also known to alleviate anxiety and depression and helps in managing stress. In turn, it also helps people live longer.&nbsp;

Unsurprisingly, the sooner you start exercising and the longer you do it, the better. Exercise is very important for healthy functioning of the mind and body at any age. Humans were made to move.&nbsp; 
&nbsp;

You don&rsquo;t have to run a marathon to reap the benefits of exercise. Even modest physical activity, such as taking the stairs instead of the elevator, gardening or going for a walk around the block has physical and mental/cognitive benefits, as long as it&rsquo;s done regularly and consistently.&nbsp;While moderate physical activity is good, it&rsquo;s not enough if you want your body to perform at its very optimum. There are specific targeted exercises that we must all do, regardless of age, as they enable to our body to remain healthier for longer.&nbsp;

We must engage in cardiovascular <a href="https://merisehat.pk/article/body-weight-exercises-for-strength-training">exercises and in strength training</a>.&nbsp;Cardiovascular exercise helps in strengthening the heart and lungs. There are many types of cardio workouts to choose from, which includes walking, cycling, swimming, badminton, using the elliptical in the gym, or any physical activity that raises the heart rate for an extended period of time.&nbsp;

Strength training helps build and maintain muscle mass. You can do exercises that use your own body weight to give you that feeling of resistance. Strength training is most commonly done by incorporating weights, balls or resistance bands into your workout. You can also do strength training by doing certain moderate-to-intensive yoga workouts. 
&nbsp;

The benefits of exercise are experienced at all ages and at every level. Even if you haven&rsquo;t always been active, starting with just a&nbsp;few minutes of activity per day&nbsp;and slowly increasing your intensity and duration can have major benefits on your musculoskeletal health, decrease the risk of injury, and prevent age-related loss of mobility and function.&nbsp; &nbsp;&nbsp;

In an aging population, exercises that combine cardiovascular activity with strength, flexibility, and balance training may have the most positive impact on overall health and functional outcomes. With regular exercise, you can still stay &lsquo;young&rsquo; despite getting older!

Rukhsana Rizwan

Exercises You Can Do To Heal Your Inner Child

As we grow up, we accumulate experiences and memories that shape us into the person we are today. However, not all of these experiences are positive, and some may have left emotional wounds that continue to affect us well into adulthood. Many of us continue to engage with the world from our place of hurt and view everything through the lens of our insecurities. Completely innocuous things may end up triggering you out of nowhere and you&rsquo;re left wondering why you reacted the way you reacted. So what is this phenomenon really? Your subconscious contains an &quot;inner child&quot; that has been receiving messages long before it could fully understand them. This inner child carries emotions, memories, and beliefs from the past, as well as aspirations and desires for the future. Our inner child has been with us since conception and throughout our development as infants, toddlers, young children, and middle schoolers. This part of ourselves can remember both positive experiences and childhood fears, traumas, neglect, or significant losses. Although it can be difficult to identify the specific event that is affecting us, we can begin to recognize our subconscious patterns by exploring our inner world and following the clues. Here are some things you can do to heal you inner child: 
&nbsp;

Some Things

<ul>
	<li>Identify Your Inner Child Wounds &ndash; As with most things, the first step is acknowledgment. You actually begin healing when you identify the wounds that are affecting you. This can be challenging, as some of these wounds may be buried deep within your subconscious. However, there are several ways to uncover them. You can start by reflecting on your past and looking for patterns in your behavior and relationships. You can also try journaling, which can help you access your innermost thoughts and feelings. The 4 common inner child wounds are the guild wound, abandonment wound, trust wound and the neglect wound. There are ofcourse certain nuances you can look out for and you can also enroll the help of a professional to help you navigate this process. 
	&nbsp;</li>
	<li>Reconnect With Your Inner Child - Once you have identified your inner child wounds, the next step is to reconnect with your inner child. This means acknowledging and embracing the parts of yourself that you may have suppressed or ignored. One way to do this is to visualize yourself as a child and talk to that child. This essentially means that you&rsquo;re now starting a dialogue with your inner child and trying to develop a relationship with it. In a way you become your own parent when you do this. As a parent, how would you talk to a child? More so, how would you talk to a child that is hurt? You can offer words of comfort and encouragement, and remind your inner child that they are loved and valued. You can also listen and really try to understand your inner child&rsquo;s needs, hopes, its pain and its dreams. 
	&nbsp;</li>
	<li>Practice Self-Compassion &ndash; Healing your inner child requires a great deal of self-compassion. It&rsquo;s important to acknowledge that the wounds you are healing were not your fault, and that you deserve kindness and understanding. You can practice self-compassion by speaking to yourself with kindness and using positive self-talk. You can also engage in self-care activities that nourish your body, mind, and spirit. This can include something as simple as playing with toys you liked in your childhood or engaging in activities you used to love such as swimming or cycling. As adults, we don&rsquo;t often engage in playful activities, but that&rsquo;s where you will find nourishment and healing if you&rsquo;re trying to make your inner child happy. 
	&nbsp;</li>
	<li>Express Yourself Creatively &ndash; Creative expression can be a powerful tool for healing your inner child. This can take many forms, such as painting, writing, or dancing. Engaging in these activities can help you access your emotions and release pent-up feelings. It&rsquo;s not about producing a masterpiece, but about expressing yourself in a way that feels authentic and cathartic. You can allow yourself to be as silly as you want because that&rsquo;s what kids do and now as an adult you&rsquo;re essentially providing your inner child a safe space to do so. 
	&nbsp;</li>
	<li>Practice Forgiveness &ndash; One of the biggest obstacles to healing your inner child is holding onto anger and resentment towards those who hurt you in the past. Forgiveness is a key step in the healing process. This doesn&rsquo;t mean that you condone the behavior of those who hurt you, but rather that you release yourself from the burden of carrying that anger and resentment. You can <a href="https://merisehat.pk/article/what-does-true-forgiveness-look-like-and-how-to-move-on-22347">practice forgiveness</a> by writing a letter to the person who hurt you (even if you never send it), or by using a guided meditation or visualization. 
	&nbsp;</li>
	<li>Seek Professional Help &ndash; Healing your inner child can be a challenging and emotional process, and it&rsquo;s okay to seek professional help. A therapist can provide guidance and support as you navigate your inner landscape. They can help you identify patterns in your behavior, and offer tools and techniques to help you heal. 
	&nbsp;</li>
</ul>

In conclusion, healing your inner child is a powerful way to transform your life. When our inner child feels safe and steady and is at ease, we feel encouraged to explore new things. We feel capable of handling setbacks and mistakes without becoming overwhelmed by fear or shame. We feel grounded and can resist the urge to act impulsively. We don&#39;t become fixated on seeking validation from others and go on to form strong and healthy emotional bonds with those who love us. Remember that healing takes time, so be patient and kind to yourself as you embark on this journey of self-discovery and healing. 
&nbsp;

How Pakistanis Deal With Post-Workout Sore Muscles

There are many benefits to exercises. A good mix of cardio and strength training aids in better cardiovascular health, strengthens your muscles and bones and helps you sleep better. But what accompanies a bout of intense exercise is Delayed Onset Muscle Soreness (Doms). When, after a workout, your whole body hurts. 
&nbsp;

The fitness community worldwide has responded to this by introducing foam rolling and it can be done either before or after workouts. When done at the beginning of workouts, it&rsquo;s been shown to increase flexibility just as much as stretching. 
&nbsp;

Post-Workout Sore Muscles

Foam rolling is also great for post workout recovery, can alleviate symptoms of Doms and can help prevent myofascial adhesions as your muscles repair themselves. It&rsquo;s easy, affordable, efficient and can be performed anywhere. Foam rolling is done by using foam rollers which are cylindrical blocks of compressed foam that come in all shapes, lengths and densities. 
The desi fitness community, however, prefers their own method to deal with universal ailments &mdash; maalish [massage].

Both of these modalities have the same end goal: to alleviate muscle soreness and to speed up recovery. They both work by exerting pressure on your muscles in long gliding movements. 
&nbsp;

<h5>So How Is A Maalish Different From Foam Rolling?</h5>

The method of maalish we use for sore muscles utilises pressure being put onto the muscle groups that have just been worked. Massage oils or lotions are used in order to ensure smooth movements and reduce friction and some people use essential oils such as lavender oil to get added benefits. 
&nbsp;

It&rsquo;s different from foam rolling in that the pressure can be adjusted according to the needs of the muscles, how they respond and what you need at the moment. It is also better than foam rolling because your maalishi [masseuse] can get into those nooks and crannies where a foam roller can&rsquo;t go. 
&nbsp;

A study published in Frontiers in Physiology in 2018 has found that sports massages were better at reducing soreness and feelings of fatigue than any other modality for example; cryotherapy, compression garments etc. Doms starts 12-24 hours after exercise, peak at 48 hours and the recovery might take up to 10 days. It comes with increased pain, fatigue and inability to produce force. Many studies have shown that if performed right after the workout, a good maalish can help ease the pain of Doms and help speed up the recovery in the days right after the event. 
&nbsp;

A maalish also helps better with injury and pain and doesn&rsquo;t worsen the issue given its adaptable nature as discussed in a 2016 study published in Pain Medicine. Then there&#39;s the element of physical touch that comes with it, the soothing effect it has can have psychological benefits as well. A maalish also helps activate your parasympathetic nervous system that slows down your heart rate and breathing and promotes blood flow to all organs. 
&nbsp;
<quillbot-extension-portal></quillbot-extension-portal>

At the end of the day, whether you use foam rolling or a maalish for post-workout recovery depends on your particular needs and what you can afford. Locally, you can get a good maalishi for as little as Rs500 and reap the countless benefits. Muscle soreness is an ugly and painful aspect of intense physical activity and either way we must get rid of it! 
&nbsp;

Yoga Poses For A Good Night’s Sleep

When you think about it, it is a little hard to believe that how can a body position lead to better sleep? Things are a little more complex than we think. For years yoga has been the key to improved health and mental wellbeing.&nbsp;

&nbsp;

Yoga poses for good sleep

Here are five yoga poses that can help improve sleep and for the nerds out there, how they aid in improving your slumber: 
&nbsp;

<ol>
	<li dir="ltr" style="list-style-type:decimal">
	Child&rsquo;s Pose (Balasana): Child&rsquo;s pose is a gentle pose that calms the nervous system and reduces stress levels. This pose stretches the hips, knees, and back, which can relieve tension and promote relaxation. When you hold the pose for several breaths, you create space between your vertebrae and release pressure on the spinal column. This helps to relieve any physical discomfort that may be keeping you awake. Additionally, child&rsquo;s pose also promotes deep breathing, which further helps to calm the mind and promote relaxation.
	</li>
	<li dir="ltr" style="list-style-type:decimal">
	Legs Up The Wall (Viparita Karani): This is a restorative pose that helps reduce stress levels and improves circulation. When you lie down with your legs up the wall, you reduce the gravitational pull on the veins and heart, allowing blood to flow more easily to the legs and lower body. This helps to reduce swelling, relieve tension and promotes a sense of calm. Additionally, this pose can also help to relieve anxiety, headaches, and menstrual cramps, which can further improve the quality of your sleep.
	</li>
	<li dir="ltr" style="list-style-type:decimal">
	Seated Forward Bend (Paschimottanasana): The seated forward bend is a calming and restorative pose that can help reduce stress and anxiety levels. This pose stretches the hamstrings and lower back, which can help to release tension and promote relaxation. Additionally, the forward bend also helps to slow down the breath and calm the mind, which further helps to promote relaxation and sleep.
	</li>
	<li dir="ltr" style="list-style-type:decimal">
	Corpse Pose (Savasana): Corpse pose is a restorative pose that helps to calm the nervous system, reduce stress, and improve sleep. When you lie down in corpse pose, you let go of any tension and allow yourself to fully relax. The pose helps to slow down the breath, which calms the mind and promotes relaxation. Additionally, this pose is also a great way to help release tension in the body, relieve discomfort, and improve sleep quality.
	</li>
	<li dir="ltr" style="list-style-type:decimal">
	Cat And Cow (Marjaryasana and Bitilasana): Cat and cow is a simple and gentle pose that helps to relieve tension and promote relaxation. This pose involves moving the spine in a gentle and rhythmic manner, which helps to massage the spine and release any tension. Additionally, this pose also helps to improve circulation, relieve stress, and calm the mind, all of which can further improve the quality of your sleep.
	</li>
</ol>

&nbsp;

These yoga poses can be a great way to help improve sleep and relieve stress. By practicing these poses before bedtime, you can help calm the mind, reduce tension, and promote relaxation, all of which can help you get a better night&rsquo;s sleep. It is recommended to practice these poses for about five to 10 minutes a day for best results.

&nbsp;

Umna Salah

A. JABBAR DENTAL CLINIC KARACHI

Sadia Khan

Exercises Involved In Vestibular Rehabilitation

Vestibular Rehabilitation Therapy (VRT) is a specialized type of physical therapy that focuses on treating vestibular disorders, which can cause dizziness, vertigo, balance problems, and other symptoms. It involves a variety of exercises and techniques that are designed to help improve the function of the vestibular system and reduce symptoms.

Some patients may not experience any benefits from these exercises. Additionally, it is important to note that exercise may not be appropriate for certain types of vestibular disorders. In this article, we will discuss the different types of exercises involved in VRT. 
&nbsp;

<ol>
	<li>
	<h5>Head Exercises</h5>
	</li>
</ol>

Bending

While seated, bend your head down to glance at the ground, then up to look at the skylight.

With your eyes focused on the ground and the roof, lead your head. Repeat it ten times. Hold off for 30 seconds for clinical signs to rectify and then repeat the entire procedure a further two times. 
&nbsp;

Turning (Side to Side)

<ul>
	<li>While seated, move your head toward the right and left leading your head with the eyes as if viewing a tennis match.</li>
	<li>Move your head quickly enough to produce clinical signs but not so fast that you develop a strain in your neck. (Initially slowly, then rapidly.)</li>
	<li>Repeat ten times, then stop for 30 seconds (or until the symptoms disappear).</li>
	<li>Repeat the entire procedure two more times. 
	&nbsp;</li>
</ul>

As the dizziness resolves:

<ul>
	<li>Close your eyes and carry out the necessary head exercises.</li>
	<li>The next step is to stand while conducting head exercises.</li>
</ul>

The nearer your feet are to each other, the more challenging the exercises become./ 
&nbsp;

Sitting

<ol>
	<li>Shrug your shoulders twenty times.</li>
	<li>Move your shoulders towards the right and left 20 times.</li>
	<li>Then rotate your head, shoulders, and trunk twenty times each:
	<ul>
		<li>Rotate your upper body from the right side to the left side with your eyes wide open, then redo with your eyes closed.</li>
		<li>Rotate your upper body from the left side to the right with your eyes wide open, then redo with your eyes closed.</li>
	</ul>
	</li>
	<li>Bend forward, touch the floor, and sit up. Keep your gaze fixed on the wall. Do this twenty times.</li>
	<li>Bend forward, touch the floor, and then sit up. Move your eyes to the ground and back. Do this twenty times.</li>
	<li>Eye movements (head is still):
	<ol>
		<li>Upward and downward (maintaining focus on finger).</li>
		<li>From one side to the other (maintaining focus on finger).</li>
		<li>Finger to nose tip and out (maintaining focus on finger). 
		&nbsp;</li>
	</ol>
	</li>
</ol>

Standing

Alter Your Position from Sitting to Standing and Back Again

<ul>
	<li>
	Do it twenty times while keeping your eyes open.
	</li>
	<li>Close your eyes and repeat. 
	&nbsp;</li>
</ul>

Standing Still With One Foot Ahead of the Other, One

<ul>
	<li>
	In a corner, stand &quot;heel to toe&quot; (one foot ahead of the other foot, as such that the heel of your one foot starts to touch the toe of your other foot) with your eyes wide open for 30 seconds. The primary objective is to hold for thirty seconds without coming into contact with the wall.
	</li>
	<li>Consider making this more challenging by crossing your arms across your chest. If this is too challenging initially, consider standing &quot;almost heel to toe&quot; (with feet touching at big toes and ankles). Once you&#39;ve managed to master these with your eyes wide open, try them with your eyes shut. 
	&nbsp;</li>
</ul>

Standing On A Cushion

<ul>
	<li>Stand in a nook on a sofa cushion, perhaps several pillows. Make an effort to remain still for thirty seconds without contacting the wall. Experiment with your eyes wide open. When this becomes natural and easy, practice with your eyes shut.</li>
	<li>You can make this more difficult by putting your feet nearer together. It is made more difficult by crossing your arms across your chest. It would be best if you advanced by conducting this in the most challenging position attainable. 
	&nbsp;</li>
</ul>

Standing and Throwing

<ul>
	<li>Toss a tiny rubber ball from one hand to the other above eye level.</li>
	<li>Pass the ball from one hand to the other under one knee. 
	&nbsp;</li>
</ul>

Stand with Heels Together

<ul>
	<li>Maintain your balance while looking straight ahead (attempt only with help).</li>
	<li>
	Stand on One Foot
	</li>
	<li>Conduct with your eyes wide open initially, then with your eyes shut (attempt only with aid).</li>
</ul>

 
Miscellaneous

<ul>
	<li>Perform stooping, stretching, bending, and stair climbing activities (attempt only with aid).</li>
</ul>

 
Walking

Walking in a Straight Line

<ul>
	<li>Walk in a straight line for five minutes in a corridor or adjacent to a wall, one foot ahead of the other, or &quot;heel to toe&quot; (with the heel of one foot touching the toe of the other foot). If this is too difficult initially, practice strolling &quot;almost heel to toe&quot; and gradually move to heel-to-toe touching. 
	&nbsp;</li>
</ul>

Walking Combined with Head-Turning

<ul>
	<li>Practice strolling linearly in a doorway or open area, attempting to turn your head and eyes left and right with each step (i.e., when you step with your left, you take a glance at left, when you step with your right, you look right). Proceed along the hallway for around 20 feet. Repeat the procedure three times. Next, perform the process three times more, but this time glance at the roof or the ground. Relax between reps to allow signs to resolve. 
	&nbsp;</li>
</ul>

Walk Across the Room

<ul>
	<li>Conduct with your eyes wide open initially, then with your eyes shut (attempt only with help).</li>
</ul>

 
Lying Down

<ul>
	<li>While sitting on the side of the mattress, quickly lie down on your left side while swinging your feet onto the bed.</li>
	<li>Lie down for thirty seconds or until your clinical signs subside.</li>
	<li>Repeat three times.</li>
	<li>Now do it again three times to the right. 
	&nbsp;</li>
</ul>

Understanding the Importance of Exercises in Vestibular Rehabilitation

<ol>
	<li>While the head moves, the objective must stay in focus, not hazy, and seem motionless.</li>
	<li>Start exercising with a comparatively tiny head movement (45 degrees on either side).</li>
	<li>The head movement speed should be enhanced as long as the target remains focused.</li>
	<li>Wear your glasses while exercising if you have them.</li>
	<li>These exercises can cause lightheadedness or nausea. Try to overcome these while continuing with the exercises.</li>
	<li>Relax between exercises.</li>
	<li>Exercises necessitate complete focus. Distractions should be avoided.</li>
	<li>It would be best to do standing exercises next to a desk or close to somebody for safety and protection. 
	&nbsp;</li>
</ol>

<ul>
	<li>
	<h5>Gaze Stabilization</h5>
	</li>
</ul>

Maintain your gaze fixed on a single stationary target held in your hand or placed 3-10 feet away on a wall. Move your head from side to side for 30 seconds. Repeat three times. Repeat three times more while moving your head up and down for 30 seconds. Perform three sessions per day. Starting in a sitting position, progress to standing with feet apart, standing with feet together, standing heel to toe, marching in place, or standing on the form. This will be even more difficult if the object you focus on is set against a &quot;busy wallpaper&quot; or a checkerboard background. 
&nbsp;

<ul>
	<li>
	<h5>Smooth Pursuit</h5>
	</li>
</ul>

Keep your eyes fixed on a single target while holding it. Move it side to side for 30 seconds while keeping your head still. Perform the task while sitting. Proceed to the standing position if you can tolerate the exercises. Now, move your head up and down again. Per session, repeat 20 times in each direction. Perform three sessions per day. 
&nbsp;

<ul>
	<li>
	<h5>Head and Eyes Same Direction</h5>
	</li>
</ul>

Keep your eyes fixed on the target by holding a single target (a playing card or a pencil). For 30 seconds, slowly move the target, head, and eyes in the same direction (up and down, side to side). Perform in a sitting position; as you improve, you can progress to standing. Repeat three times per session. This will be more difficult if you have a &quot;background&quot; of busy wallpaper. Do three sessions per day. 
&nbsp;

<ul>
	<li>
	<h5>Head and Eyes Opposite Direction</h5>
	</li>
</ul>

Take your target, keep your eyes on it, and start to move it slowly (up and down, side to side) for 30 seconds while moving your head in the opposite direction of the target. Repeat three times per session. As in the preceding exercise, you may progress from sitting to standing. Do three sessions a day.

<ul>
	<li>Do these exercises at least twice a day until your symptoms have subsided. You do not need to continue these exercises if they do not cause symptoms.</li>
	<li>Begin a home walking program. You should walk five times per week. Begin by going for a 5-minute walk. Increase your walking time by 5 minutes weekly until you can walk for 30 minutes. 
	&nbsp;</li>
</ul>

VRT is a highly effective treatment for vestibular disorders that can help to reduce symptoms and improve the overall quality of life. The exercises involved in VRT are designed to improve the function of the vestibular system, which is responsible for detecting changes in head position and movement.

Eye exercises, head movements, gaze stabilization exercises, balance training, and canalith repositioning maneuvers are all important components of VRT. A trained physical therapist can work with individuals to develop a personalized VRT program that is tailored to their specific needs and symptoms. 
&nbsp;

Key Takeaways

<ul>
	<li>VRT is a specialized type of physical therapy that focuses on treating vestibular disorders, which can cause dizziness, vertigo, balance problems, and other symptoms.</li>
	<li>VRT involves a variety of exercises and techniques that are designed to help improve the function of the vestibular system and reduce symptoms.</li>
	<li>Eye exercises are a critical component of VRT as they help to improve the ability of the eyes to work together and track movement.</li>
	<li>Head movements are another important aspect of VRT. These exercises involve moving the head in different directions, such as side-to-side, up-and-down, or rotating the head.</li>
	<li>VRT is highly effective in reducing symptoms and improving the overall quality of life for individuals with vestibular disorders.</li>
	<li>A trained physical therapist can work with individuals to develop a personalized VRT program that is tailored to their specific needs and symptoms.</li>
</ul>

[3] Whitney, S. L., Alghwiri, A. & Alghadir, A., 2015. Journal Iww.

[1] Herdman, S. J., 2013. journals. lww.

[2] UMMC, n.d. UMMC.

Neelam Asad

What is the best time to work out? Is it during the day, in the morning, or at night?&nbsp;

The best time to work out varies from person to person. However, many will argue that the best time to exercise is in the morning. When you exercise in the morning, the advantage is that you get up and go before starting your day. Moreover, it doesn&rsquo;t interfere with your daily routine. So, if it works for you, wake up and start exercising. But take the following precautions to maximize the benefits of your workout.&nbsp;

&nbsp;

Understanding Your Workout Regime

Your body temperature is lower upon waking up, so a warm-up before going to the gym will help to advance to the higher intensity portion of the exercise<a href="#accordion">[1]</a>. The earlier you work out in the morning, the longer the duration of your warm-up should be.&nbsp;

&nbsp;

Working out without fuelling up, or hydrating yourself, can cause early <a href="https://merisehat.pk/disease/chronic-fatigue-syndrome" target="_blank">fatigue</a>. If you work out a few minutes after waking up, drink plenty of water. Moreover, eating a 150 to 200-calorie snack before the exercise can give you the required energy for the workout<a href="#accordion">[2]</a>. However, it isn&rsquo;t necessary to eat if you&rsquo;ve had a filling meal at night. Especially, if you plan to exercise for less than ninety minutes.

&nbsp;

Your sleep time is maximized when you exercise right after waking up. According to the National Sleep Foundation, most adults need to sleep between seven to nine hours for good health, cognitive performance, and weight management<a href="#accordion">[3]</a>. If you compromise on sleep to work out in the morning, you will lack energy. Moreover, this can have a negative effect on levels of the hormone that controls hunger, making you eat more and negating the calories burnt. Therefore, waking up a little later and hitting the gym within twenty or thirty minutes after getting out of bed will save you from compromising on sleep.

&nbsp;

A morning routine is always better because you stick to the efforts. However, if you do plan to work out right after waking up, avoid rigorous exercises. Save the intense workout regime for later in the day. Your capability to perform is enhanced when the temperature of your body is warmer. The muscles and connective tissues in your body adapt to activity better when they are less likely to be injured. Since the body temperature is lower in the morning when you wake up, it is best to stick to less rigorous exercises for your morning workout.&nbsp;

<h4>"Daily exercise can help manage and lower stress. Find out your stress level with our <a href="https://www.merisehat.pk/page/sehat-scan/" target="_blank">sehat scan</a> today!"</h4>

Although working out before breakfast is beneficial, the blood sugar in your body must be stabilized prior to exercise. Otherwise, your body will have a hard time powering through.

A light meal with carbs and proteins can help, providing you with the required energy.&nbsp;

&nbsp;

<h5>Ideal Pre-Workout Meal</h5>

The following foods are ideal to have before working out. However, everyone&rsquo;s bodies are different and require different nutrients, so do what is best for you. A general pre-workout meal can include:

<ul>
	<li>Peanut butter and bananas</li>
	<li>Oatmeal and berries</li>
	<li>Apples and Greek yogurt</li>
</ul>

You can eat these an hour before working out. Experimenting with different types of meals is beneficial, and you can stick to what works best in the end.

&nbsp;

<h5>Post-Workout Meal</h5>

After a workout, replenish your body with the following foods:

<ul>
	<li>Whole grain bread, turkey sandwich, and vegetables</li>
	<li>Berries and Greek yogurt</li>
	<li>Protein smoothies and fruits</li>
</ul>

Furthermore, don&rsquo;t forget to hydrate yourself!

&nbsp;

Key Points

<ul>
	<li>When you plan on working out in the morning, make sure you are getting enough sleep. An eight-hour sleep is essential before working out. You can always adjust your workout time gradually to an earlier time.</li>
	<li>Setting your workout gear before going to bed can prevent you from having to rush it in the morning.</li>
	<li>Moreover, make your breakfast in advance and find a workout partner so the two of you can keep each other going.&nbsp;</li>
	<li>Last but not the least, enjoy your workout.</li>
</ul>

&nbsp;

[1] Harding, E.C., Franks, N.P. and Wisden, W., 2020. Sleep and thermoregulation. Current Opinion in Physiology, 15, pp.7-13.

[2] Reports C. The best way to eat before and after exercise. The Washington Post.

[3] Chaput, J.P., Dutil, C. and Sampasa-Kanyinga, H., 2018. Sleeping hours: what is the ideal number and how does age impact this?. Nature and science of sleep, 10, p.421.

[4] Ruegsegger, G.N. and Booth, F.W., 2018. Health benefits of exercise. Cold Spring Harbor perspectives in medicine, 8(7), p.a029694.

[5] Seo, D.Y., Lee, S., Kim, N., Ko, K.S., Rhee, B.D., Park, B.J. and Han, J., 2013. Morning and evening exercise. Integrative medicine research, 2(4), pp.139-144.