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    On the special occasion of NATIONAL SPORTS DAY (i.e on the birthday of great hockey player  MAJOR DHYANCHANDPM NARENDRA MODI had launched "FIT INDIA MISSION". He said that it is not only the government job but it is the need of our people to be fit. Fitness is not only the need of INDIA only but it is the need of the whole world. Many big countries such as CHINA, AMERICA, BRITAIN, AUSTRALIA, GERMANY had already started there missions to make their country fit. In this modern era nobody wants waste energy in walking. But actually it is not the wastage of energy, walking is the key to success and it should be done regularly. It is not only the need of players to be fit but it the need of today. Fitness is directly related to our life span i.e if we are too fatty or unhealthy then we got all the diseases. These diseases include typhoid, hypertension, diabetes, etc. And these diseases are the cause of early death. Fitness can't be gain by counting few steps through mobile apps because some apps are fake. So you should initiate first and start exercising yourself to be fit.

Fitness is not only the need of a nation but the whole world.

Whole world is aware about the need of fitness Many countries has already started to make their people aware about their health. CHINA started "HEALTHY CHINA 2030" , it's moto is make each and every person of china FIT by 2030. AUSTRALIA aims to make their 15% of the citizens fit by 2030. Britain aims to join over 5 lakh citizens with daily exercise by 2020. AMERICA will introduce over 1000 cities with free fitness program by 2021. GERMANY also started "fit rather than fat" mission. Not only these countries but many other countries are also making their citizens aware about the need of fitness.

Why need FITNESS?

Obesity leads to several diseases People are becoming lazy day by day and depending only on the modern gadgets, due to which there is a lack of physical activities. It leads to unexpected diseases in early ages. There many cases in which people at the age of around 30 are becoming patient of heart stroke, hypertension, etc. And which leads to early death. In INDIA around 24.5% males and 20% females are suffering from hypertension. And around 10% of population have any kind of mental illness such as depression, etc. Around 13.5 crores people are suffering from obesity. So it is understood from the above figures why we need this kind of awareness program. Fitness is the key to success in every field i.e. in office or in acting everyone love fit people.

What should we do to be a part of "FIT INDIA MISSION"?

Running is the best way to get a fit body You have to do nothing great to be a part of fit INDIA but have to follow these key points only:
  • "Early to bed early to rise" have a main role in fitness.
  • You should have a keen eye on your diet plan.
  • You have to exercise your body daily.
  • Yoga could be the best way to get a fit and healthy body.
  • Don't miss your meals because after that you will eat more and it leads to obesity.
  • You should follow a regular diet plan and should say no to street foods.


Water is life
Water is life As we all know about the importance of water, it is as much important to live as air to us. Our body needs water time to time and it can be dangerous if we do not take water according to our body requirement. Do you know what role does water play in our body? Every single cell of our body needs water because 60% of our body is made up of water. Also water helps in transportation of Oxygen and Minerals to our cells through Blood. And about 83% of blood contains water. Now the question arise that what could be the actual amount of water that we should consume in a day?  On an average 2 to 3 litres is required by our body but it also depends on environmental condition that we will discuss further.
About 83%of blood is water
  • Water plays an important role in transporting oxygen and various minerals to our body through blood.
  • Water is also important for digestion of food in our body.
  • Water helps us in getting rid of toxic elements through urine.
  • Water plays a vital role in preventing various skin ailments.
Consumption of water in improper way or not according to the requirements of body may lead your body to the following several problems:
  • Acidity
  • Migraine
  • Dry skin
  • Kidney stones
  • Joint pain
  • Stomach ailments
  • Liver problems
  • Body weakness and tiredness
  • Uric acid
  • Indigestion
  • Weakness in veins and arteries
  • Hair fall
  • Dry mouth due to lack of saliva
  • Blocked arteries and veins
  • Obesity


water is important for all
It is very important to consume water time to time but consuming too much water can also create problems to our body. According to Ayurveda, we should drink water while sitting and also in sips. Drinking water in sips take our mouth enzyme to our stomach. According to Ayurveda, water should be taken in the following time periods:
    • About 600 - 800 ml at morning time with empty stomach.
    • 200 -300 ml before and after 30 -40 minutes of breakfast lunch and dinner.
    • 200 ml of water 40 minutes before going to bed.
Drinking water at morning time with empty stomach helps our body to excrete body toxins. Drinking water before food help in digestion of  food. It also decrease the risk of heart attack if you drink water before going to bed but in a limited amount.


Drink water as per requirements not too much
  • We should not drink water immediately before and after eating food as it dilutes our digestive juices and that leads to a very bad effect on our digestive system.
  • We should not drink too much water before going to bed.
  • Do not drink water while sweating especially cold water, it leaves a bad impact on our brain, skin and other body parts.
  • Do not drink water immediately after urinal.


Decrease physical activity if feel some discomfort Dehydration is the condition in our body when the percentage of water is less than the required. It may leads to your weakness and makes you unconscious for a while.   Some of the causes of dehydration 
  • It is caused when we do not drink enough water as per requirements.
  • It can also be called when will lose more than intake.

Fluid is lost from our body through sweat, tears, vomiting and also in respiration and digestion. The severity of dehydration depends on the level of physical activity ,climate conditions,etc. Therefore the importance of water is increased in this condition. Dehydration may leads to:
  • Dry lips and mouth.
  • Tiredness or dizziness.
  • Decreased urine output.
  • More yellow urine than usual.
What should we do in condition of dehydration?
  • Decrease physical activity as it is the major cause of dehydration.
  • Take some water immediately in sips.
  • Sit in a comfortable position away from sun( if dehydration is due to sun).

Body Mass Index (BMI)


  Body Mass Index(BMI), basically, is a numeric value, used to determine whether the person is in a good weight range according to its height or not. It is the measure of a person's body weight to the square of its height. It's Universal unit is Kg/m².  

How to calculate Body Mass Index (BMI)?

SI unit:

BMI = Weight (kg)/{Height (m)}²

Imperial unit:

BMI = Weight (lb) ×703/{Height (in)}²


BMI = Weight (lb)×4.88/{Height (ft)}²

BMI, generally, tells you about what should you weight ranges according to your height. It do not tell that you are fully physically fit or not. Maybe you belongs to normal BMI category and you might have some other health issues like low bone density, knock knees, low RBC level etc. Also, it may be possible that you belongs to overweight category but do not have any health issues. No one can determine such points by just knowing your BMI.



 According to its BMI, a person can belongs to any of the following categories:

BMI categorized chart

 What's bad BMI?

BMI is good between 18 to 25. Less than 17.9 and more than 25.0 is consider to be a bad BMI. But, also less than 16 and more than 40 are consider to be worst.People having less than 16 BMI belongs to severe thinness category. People under this category are really thin. This can be due to improper diet or may be due to any disease like malnutrition. These people should consult a doctor or  a good dietitian. Basically, it's not easy to gain weight for these people. But, nowadays there a several products and many types of weight gainers are available in the market that are really helpful.

Also, people having more than 40 BMI may have major health risks. These people belongs to Obesity Class III. People may suffer from major heart disease such as heart stroke, etc. Researches shows that people belongs to this category have highest health risks such as it's very difficult to walk for these people, heart attack chances are highest, sometimes it's hard to breathe for them due to high cholesterol and even it's really hard to walk for even short distances for these people. People may get obsessed due to some bad habits of overeating and lack of exercise or this may be due to any disease. These people are strongly recommended to consult a doctor.

योग आसन जो आपको बनाएंगे स्वस्थ एवं आकर्षक

योगा करें और रहें स्वस्थ एवं आकर्षक

योग आसन के फायदे

योग आसन हमारे जीवन को स्वस्थ और सरलता पूर्वक जीने में बहुत अहम भूमिका निभाते हैं। यह हमारे पाचन तंत्र को भी मजबूत करते हैं एवं हमारे शरीर में रोगों से लड़ने की क्षमता को भी बढ़ाते हैं। ये योगासन हमें रोज नियमित रूप से करने चाहिए।

  • हमारी फिटनेस हमें अधिक उम्र में भी जीवन जीने में मदद करती है।
  • और यह हमें ज्ञात है कि स्वस्थ शरीर स्वस्थ मस्तिष्क का विकास करता है।
  • यदि आप कई बीमारियों का इलाज करने में अपनी सारी संपत्ति को ढीला नहीं करना चाहते हैं तो आपको फिट रहने के लिए रोजाना व्यायाम करना चाहिए।
  • यह हमारे जीवन को आसान बनाता है जब हम एक स्वस्थ विज्ञान में रहते हैं।
  • एक पतला लड़का कई काम आसानी से कर सकता है फिर दूसरों से।
  • आज के समय में हर कोई आकर्षक बनना चाहता है और फिटनेस आपको अपनी पसंद की दिखती है।
  • अधिक उम्र में आप अपने प्रियजनों पर निर्भर नहीं होंगे यदि दैनिक व्यायाम करते हैं।
  • आप फिट होने पर अपनी पसंद का खाना खा सकते हैं।
  • अंतिम लेकिन कम से कम नहीं, फिटनेस आपको लंबा और आरामदायक जीवन जीने में मदद करती है।

सूर्य नमस्कार

स्वस्थ होने के लिए मुख्य योग आसन

कैसे करें

  • ध्यान की स्थिति में खड़े हो जाओ और अपने हाथों को अपनी निचली छाती के सामने जोड़ो।
  • अपने हाथों को सीधे ऊपर उठाएं और अपने सिर को हथियारों के बीच रखने का आग्रह करें।
  • सांस छोड़ें और अपनी पीठ को सीधा रखते हुए आगे की ओर झुकें और घुटनों को बंद रखें। अपने हाथों और पैरों को एक लाइन में रखते हुए पूरी तरह से स्ट्रेच करें।
  • पैर को बाहर की ओर रखते हुए घुटने को मोड़ते हुए अपने दाहिने पैर को पीछे लाएं।
  • बाएं पैर को एक बैंक में वापस ले जाएं।
  • घुटनों को जमीन पर लाएं।
  • सीने और माथे को जमीन पर लाएं।
  • श्वास, आगे की ओर स्लाइड करें और अपने पैर की उंगलियों को एक साथ रखें। और नाभि को अंदर करते हुए अपनी छाती को उठाएं।
  • सांस छोड़ें और अपने पैर की उंगलियों को देखते हुए अपने सिर को ऊपर उठाएं।
  • दाहिने पैर को घुटने के बल फर्श पर लाएं। और सुनिश्चित करें कि पैर की उंगलियां बाहर निकली हुई हों और बारह बार सारी प्रक्रिया दोहराएं।


अपनी क्षमता के अनुसार खींचे

कैसे करें

  • फर्श पर घुटनों के साथ शुरू करें और अपने दाहिने पैर को अपने दाहिने पैर से बाहर खींचें। ताकि आप अपने बाएं सिर के नीचे सीधे घुटने को छोड़ सकें।
  • श्वास लें और अपने बाएं हाथ को ऊपर उठाएं।
  • अपने दाहिने पैर पर दाहिनी ओर झुकें और दाहिने पैर पर हाथ दबाएं।
  • श्वास को 6 से 8 सांस तक लेने की स्थिति में रहें।
  • सांस छोड़ें और हथियारों को छोड़ दें और बाईं ओर दोहराएं।


स्थिरता के साथ कीजिए

कैसे करें

  • ध्यान की स्थिति में संरेखित करें और उसके बाद अपने पैरों को 3 से 4 फीट फैलाएं।
  • अपने दोनों पैरों को बाहर की ओर पैर की उंगलियों से 45 डिग्री पर खोलें।
  • सिर के ऊपर नमस्कार मुद्रा में दोनों हाथों को अंदर की ओर उठाएं।
  • सांस छोड़ें और अपने पैरों को नीचे लाते हुए अपनी पीठ को सीधा रखते हुए अपनी सूंड को नीचे लाएं, 6 से 8 सांसों के लिए स्थिति को पकड़ें।
  • रिलीज करने के लिए, पैरों को ऊपर उठाने और शरीर को सीधा करने के लिए श्वास लें।
  • बाहों को छोड़ें और छोड़ें।

चतुरंगा दंडासन

संतुलित रहें

कैसे करें

  • वज्रासन मुद्रा में बैठें, श्वास लें और फर्श पर कंधे की चौड़ाई के साथ अपनी हथेलियों और घुटनों के साथ एक टेबल टॉप पोजीशन में आएं।
  • सांस छोड़ते हुए पैरों को शरीर के साथ एक तख्ती बनाकर देखें और 6 से 8 सांसों तक पोजीशन को पकड़ें।
  • यदि यह पर्याप्त है तो सांस छोड़ें और वापस जमीन पर आ जाएं।
  • अगर आप इस आसन में सहज हैं तो आप अपनी कोहनी और शरीर को फर्श पर झुकाएं। बिना वास्तव में छुए इसे आगे बढ़ा सकते हैं।
  • एक बिंदु पर रुकें जब आप जमीन से कुछ इंच की दूरी पर हों और 6 से 8 सांसों के लिए इस स्थिति को पकड़ें।
  • साँस छोड़ना और कोबरा मुद्रा में अपनी कोहनी के साथ अंदर और पैर की उंगलियों को एक दूसरे को छूना।
  • सांस छोड़ें और वज्रासन में वापस आएं।


योग आसन जिससे सीधा असर पेट पर पडेगा

कैसे करें

  • फर्श पर वज्रासन की स्थिति में बैठें और उसके बाद फर्श पर अपनी छाती के साथ लेट जाएं।
  • अपने दोनों हाथों को अपनी हथेलियों से फर्श को छूते हुए अपनी छाती के दोनों ओर रखें।
  • पैर की उंगलियों को दूर रखें और दोनों पैर जुड़ गए।
  • अपने ऊपरी शरीर को नाभि के पास ले जाएं और इस स्थिति को 10 से 20 सेकंड तक पकड़ें।
  • फिर आराम की स्थिति में वापस आ जाएं।
  • अब अपने दोनों हाथों को अपनी ठुड्डी के नीचे रखें। अपने शरीर को ऊपर उठाकर 10 से 20 सेकंड तक रोकें।
  • इसके बाद आराम की स्थिति में आ जाएँ।
  • अपने पैरों को 2 फीट की दूरी तक फैलाएं और दोनों हथेलियों को जमीन पर रखते हुए अपने दोनों हाथों को अंडरआर्म्स की तरफ रखें।
  • श्वास लें और अपने ऊपरी शरीर को ऊपर उठाएं।
  • फिर अपने दाहिने पैर को अपनी आंखों से देखें और 5 सेकंड आराम की स्थिति में आने के बाद और बाईं ओर दोहराएं।
  • अब अपने पैरों को मिलाएं और अपने हाथों को बगल की तरफ रखें। फिर अपनी छाती और दोनों हाथों को नवल तक उठाएं और 5 सेकंड तक रोकें।

योग आसन को करने से पहले इन बातों का ख्याल रखें

कमर दर्द में परहेज करें
  • पीठ दर्द से पीड़ित होने पर ये आसन न करें।
  • अगर आपको पीठ में चोट है तो ये आसन न करें।
  • यदि आप गर्भवती हैं तो इन आसनों से परहेज करें।
  • अगर आपको घुटने की समस्या है तो इन आसन से बचें।
  • आपको इन आसनों को करते समय अपनी पीठ के निचले हिस्से में खिंचाव नहीं करना चाहिए। अपनी पीठ को अपनी सीमा तक फैलाएं।



Get slim with yoga


Yoga Asanas are the best way to get slim and fit easily with doing hard training. Here are some benefits of your slim trim body and fitness.

  • Being slim is very good since it directly effect our life span.
  • Our fitness also helps us in living life more frequently even at higher ages.
  • And it is known to us that healthy body develops healthy mind.
  • If you don't want to loose your all assets in curing several diseases then you should exercise daily to be fit.
  • It makes our life easier when we live in a healthy scenerio.
  • A slim guy can do many things more easily then others.
  • In today's time everybody want to be attractive and fitness makes you looking like of your choice.
  • At the higher age you will not depend on your loved ones if exercise daily.
  • You can eat food of your choice when you are fit.
  • Last but not least, fitness helps you to live a long and comfortable life.


The most done yoga asana


  1. Stand in attention position and join your hands in front of your lower chest.
  2. Inhale raising your hands straight up and urge back keeping your head between arms.
  3. Exhale and bend forward keeping your back straight and knees locked,stretch fully keeping your hands and leg in one line.
  4. Stretch your right leg back bending the knee keeping your toes outside.
  5. Exhale and stretch your left leg back into a bank .
  6. Inhale bringing your knees to the ground.
  7. Exhale bringing your chest and forehead to the ground.
  8. Inhale, slide forward and lift your chest to the navel keeping your toes together and elbows in.
  9. Exhale and lift your head up to the air looking at your toes.
  10. Inhale bringing back the right leg placing the knee on the floor, making sure that the toes are pointed out and repeat all the process for about twelve times.


Stretch to your limit


  • Begin with the knees on the floor and stretch your right leg out to the right keeping you left knee directly below your left head.
  • Inhale and raise your left hand up .
  • Exhale and bent towards right side over your right leg press the hand on the right leg.
  • Inhale and hold the position for up to 6 to 8 breaths.
  • Exhale and release the arms and repeat to the left side.


Do it comfortably


  • Stand align in attention position and after that spread your feet 3 to 4 feet apart.
  • Open both your feet at 45 degrees with the toes outward.
  • Inhale and lift both hands in namaskara mudra above the head.
  • Exhale and bend down your legs bringing your trunk down keeping your back straight, hold the position for 6 to 8 breaths.
  • To release, inhale raising the legs and straightening the body.
  • Exhale and release the arms.


Concentrate on your breathing while doing this asana


  • Sit in vajrasana mudra, inhale and come to a table top position with your palms and knees on the floor shoulder width apart.
  • Exhale straightening the legs creating a plank with the body and look up and hold the position for 6 to 8 breaths.
  • If this is enough then exhale and drop back to the ground.
  • If you are comfortable in this posture then you may do the advance version of it by exhaling and bending your elbows and body towards the floor without actually touching it.
  • Stop at a point when you are few inches away from the ground and hold this position for 6 to 8 breaths.
  • To release inhale and come to the cobra pose with your elbows inside and toes touching each other.
  • Exhale and come back to vajrasana.


Hold in a position


  • Sit in the vajrasana position on the floor and after that lie down with your chest on the floor.
  • Keep both the hands on both the sides of your chest by touching the floor through your palms.
  • Keep the toes stretch away and both the feet joined.
  • Inhale and pickup your upper body up to naval and hold this position for 10 to 20 seconds then get back in relax position.
  • Now keep your both hands below your chin and pick your body up and hold for 10 to 20 seconds and after that come in relax position.
  • Stretch your legs up to 2 feet distance and keep your both hands at the side of underarms keeping both palms on floor.
  • Inhale and pick your upper body up and see the right leg with your eyes and after 5 seconds come in relaxed position and repeat with left side.
  • Now join your legs and keep your hands at the side of armpits and pick your chest and both hands up to naval and hold for 5 seconds.


Don't do when suffering from back pain
  1. Do not do these yoga asanas if you have a back injury.
  2. Abstain from these yoga asanas if you are pregnant.
  3. Avoid these asanas if you have knee problem.
  4. You should not strain your lower back while doing these asanas, stretch your back to your extent.

Health and wellness tips | Daily diet plan

health and wellness tips
health and wellness tips
health and wellness tips
Be muscular

Health and wellness tips

Daily diet plan plays an essential role in our daily life. If you are going to gym to gain muscles then you have to follow these health and wellness tips which is different diet than your normal one. It means that if you want to chang your physical appearance then you should have a strict control on your tongue i.e. you have to abstain street foods like burgers,chowmein etc. Because this type of food is the reason behind your simple look.

health and wellness tips
Daily diet plan

If you want to look attractive in front of your loved ones then you should take a health and wellness tips. We recommended some protein ingredient such as cereals, vegetables,and seasonal fruits such as apple in winters and mangoes in summers. And the main thing is timing of food i.e at what time you eat what. Therefore here is your diet plan.

prime minister Narendra modi also started a new compaign. "Fit India mission"

Check your BMI by following some points.

health and wellness tips
Daily diet plan to gain weight


1. You should be regular to your diet and also don't compromise with any of the above meal.
2. There is a misconception that we should after every 2 to 3 hours to be muscular but it is totally a myth.
3. Eggs are one of the helthiest thing that you should eat.
4. Sugary drinks are the most fattening product in the modern diet.
5. Low-Fat doesn’t mean healthy, you should be heathy from inside.
6. If you are trying to avoid sugar due to health reasons then you have to avoid fruit juices also.
7. You should also eat the fibrous meal to feed your internal bacterias.
8. You should not focus on your weight but on your health.

Water play an important role in our life.

Role of yoga by making your body slim.



health and wellness tips
Eggs are important to gain muscle.
Calories 155 
 %Daily value*
Total Fat 11g 
Saturated fat 3.3 g16%
Polyunsaturated fat 1.4g 
Monounsaturated fat
Cholestrol 373mg 
Sodium 124 mg5%
Potassium 126mg3%
Total carbohydrate 1.1g 
Dietry fibre 0g0%
Sugar 1.1g 
Protien 13g26%
Vitamin A 10%Vitamin C 0%
Calcium 5%Iron 6%
Vitamin D 21%Vitamin B-6 5%
Cobalamin 18%Magnesium 2%


health and wellness tips
Heathy meal
Serving size 1/2 cup avocado ,
sliced (73g)
Calories 117 
Total fat 11g16%
Saturated fat 2g8%
Trans fat 0g 
Cholestrol 0mg0%
Sodium 5mg0%
Total carbohydrate 6g2%
Dietry fibre 5g20%
Sugar 0g 
Protien 1g 
Vitamin A 2% Calcium1%
Vitamin C 12% Iron2%


health and wellness tips

Calories 45
Calories from fat 16
 % Daily value*
Total fat 2g3%
Saturated fat 0g0%
Trans fat 0g 
Cholestrol 0mg0%
Sodium 708mg30%
Total carbohydrate
Dietry fibre 2g8%
Sugar 6g 
Protien 1g2%
Vitamin A 28%Vitamin C 14%
Calcium 2%Iron 6%


health and wellness tips
Dry fruits are the best to gain fat.
NutrientPer 100g
Fat, total (g)71.9
Fat,saturated (g)4.5
Fat,monounsaturated (g)39.3
Fat,polyunsaturated (g)25.0

Sunflower seeds

health and wellness tips
It should be also in your diet.
Amount per100g 
Calories 584 
 %Daily value*
Total fat 51g78%
Saturated fat 4.5g22%
Polyunsaturated fat 23g 
Monounsaturated fat 19g 
Cholestrol 0mg0%
Sodium 9mg0%
Potassium 645mg18%
Total carbohydrate 20g6%
Dietry fibre 9g36%
Sugar 2.6 g 
Protien 21g42%
Vitamin A 1%Vitamin C 2%
Calcium 7%Iron 29%
Vitamin D 0%Vitamin B-6 65%
Cobalamin 0%Magnesium 81%

*Percent daily values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your daily calorie need.