5 WAYS TO FRESNEN UP THE ENVIRONMENT AND BOOST YOUR ENERGY

 5 Ways To Freshen Up The Environment And Boost Your Energy

 

With the end of the year approaching, there's no better time to reflect on your current situation. You may want to consider career, financial, family, or health goals—but there's no better place to start than your neighborhood.

Your physical environment can include your home, work, or car. Any place you spend a significant amount of time or visit every day is a good place to start.

Research shows that our physical environment can have a huge impact on our overall well-being and even our mental health. A clean, tidy and uncluttered space helps us stay healthy and inspired. But where do you start?

With the five simple but effective tips below, you can freshen up your environment, boost your energy, and be healthier for the new year or holiday season!

1. Clean

Cleansing is a great first step to cleansing and revitalizing. Whether you can clean yourself in a day, or a week in the room, even if you hire a professional, is the best way to start.

Once you have cleaned and made your space cleaner and fresher, you can think about how you are going to maintain it in the future. Maybe now is a good time to create a cleaning routine or to-do list.

You will be surprised what a difference ten minutes a day can make to the appearance of our room. You may also notice an increase in certain health conditions, such as breathing problems and skin irritations that are aggravated by dust or dirt. Regular carpet cleaning can contribute to better health by removing the most common types of dust from the home.

2. Declutter

Once your space is clean and fresh, the next step is to get rid of what you don't need or use. Some people choose to start with this step and then clean up the rest. The choice is yours!

Start by considering what exactly you use or value. After that, it should be easy to release the rest. You can sell, donate or donate your items, or recycle items that are no longer suitable for use.

TOYOUR

Professionals and psychologists say that a clear, uncluttered space can help you feel less stressed and think more clearly. If you're constantly feeling overwhelmed, perhaps letting go of excess belongings and possessions might be a good way to start feeling more relaxed.

3. Change

Is there something in your home or business that you dread using? Maybe you know they're slow, inefficient, or error-prone, and using them always takes time. Time to replace them!

Instead of letting go of things that work but annoy you with every use, consider donating or getting rid of problematic items and replacing or upgrading them.

Many people don't realize that wasting minutes every day on simple tasks or tasks adds up over time and stress levels. Save time and hassle by investing in tools, equipment, or other items that support your daily business flow. There can also be a good second option to reduce costs.

4. Rearrange

An often overlooked tip to feeling refreshed and energized is to rearrange your space. This can be as big or as little a task as you want, depending on your time and energy level and whether you need someone to help you.

Maybe your desk could benefit from more natural light, or you might want to try a chair or sofa somewhere else. At the same time, you may want to change the layout of your desk or move the filing cabinet to a better position.

Start by assessing your daily habits, routines, and needs, and organize your space in a way that supports you. This will increase your energy and efficiency and help you feel more fluid and less resistant to the environment.

5. Update: Try something new

You can try something new and make your space different. From a physical point of view, it can have a different decorative style or smell, but it doesn't have to stop there. You can try a new hobby, a plant lifestyle, or make a complete change in your routine and routine to experience a new environment.

However, you choose to update your space and lifestyle, be creative, experiment, and have fun doing it!

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6 MORNING ROUTINES TO INCREASE PRODUCTIVITY

 6 Morning Routines To Increase Productivity

 

Today, there is a lot of focus on breakfast. Why? Because it helps you plan the rest of your day. Just like going to bed and waking up at the same time every day allows you to sleep better, you'll be more focused and ready to tackle the next day's tasks.

What are some morning routines you can incorporate into your day? Let's discuss.

Good morning

In addition to health benefits, it is generally great for creating structure in your day.It is known to all, Life occurs and things can get insane. The activities don't have to be in perfect order, but they provide you with some organization and help you not have to remember or think about what you need to do - you'll do it automatically as part of your daily routine!

Having any kind of discipline also helps to maintain discipline. A job can be responsible for carrying out and/or taking care of yourself.

Morning routine is one of the most important because what you do in the morning can shape the rest of your day. So what is good behavior tomorrow?

Elements of Good Morning

1 - Get up timely every day in the morning.

Of course, we do this on weekdays, but we also consider staying on weekends and holidays.

If you consistently wake up at the same time every morning, you are more likely to get more done. You are also less likely to be thrown out by your regular and physical hours, naps, or naps on lazy days (although this is amazing, it keeps you consistent even when you're not working here).

2 - Very early in the morning

Whatever you do, make sure you eat! A good breakfast can set the tone for the rest of your day. Aim for protein foods like whole grain toast, oatmeal, eggs, and protein bars, along with some fruit and your favorite drink.

It doesn't have to be fancy or complicated; A healthy breakfast should be nutritious and filling so you don't get sugar and crash before lunch.

3 - Exercise (If you can handle it)

For beginners and enthusiasts, this is a great way to start the day. Exercise not only gives you energy, but also increases your metabolism, reduces stress, helps you focus, and is a great way to stay healthy.

You don't have to go to the gym and do crazy workouts; even just yoga, stretching, and a nice walk in the fresh air can help start your day off on the right foot.

4 - Moments of silence or reflection

Try to avoid music or news in the morning. Instead, use time to be quiet and reflective.

Before you jump into the chaos of work and life, think about your day and what you want to do, and make those affirmations!

Take the opportunity to reflect, breathe, calm your mind, and align yourself before the day begins. This exercise is useful if you are going to sleep tonight. Plus, you'll get mental health benefits, reduce tension, and prevent stress.

5 - Check your to-do list

As mentioned above, when you eat breakfast or a basket, take the opportunity to review your to-do list for the day.

This overview can help you remember what happened and prioritize in your mind. Move more important tasks to the top of the list to complete them faster; learn more urgent things later. That way, you'll be doing more important things right away and setting yourself up for increased productivity throughout the day!

6 - Magazine

Journalism is not for everyone, but it should be considered for your future career.

Journaling is another way to think, get things out of your head, and lighten your load. Write down your thoughts, goals, ideas, dreams, and problems. Be grateful for what you have and what is right in your life.

You don't need to spend too much time here or do it every day. It's just based on what you want to say or think.

Comment on the previous rules

No matter what, you need a good night's sleep to make tomorrow meaningful. Before waking up at the same time every day, you should go to bed at the same time every night. Even if you are a night owl, make it a habit to go to bed at the same time.

Decide what you need to do to get a good night's sleep and go for it. Allow yourself to rest so you can wake up refreshed and energized to reap the benefits of your day and be productive.

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7 HABITS THAT WILL INCREASE YOUR ENERGY LEVEL

 7 Habits That Will Increase Your Energy Level

 

Are you tired? Can't beat the afternoon slump? This can be a symptom of various lifestyle factors affecting your energy levels, causing brain fog and immediate fatigue.

On entry, it can be difficult to find a way to charge. However, low energy levels can often be corrected by making simple changes to your daily routine, explains Dr. Alfred Thalia, MD, director of family medicine and public health at the Robert Wood Johnson Medical School.

Here are seven research-related habits to boost your energy, according to experts:

IDENTIFY HEALTHY WAYS TO DEAL WITH STRESS.

Unfortunately, emotional stress can make you less alive.

Stress affects your physical health. If you feel a high level of stress, it can contribute to low energy,- he said.

So how can you overcome unchecked stress to boost your energy levels? Wasan explained the importance of "finding ways to incorporate meditation or mindfulness into your daily life" for just five minutes each day. Experts also say that identifying skills that benefit you—like journaling or reading things that bring you joy—can help you face challenges and feel stronger.

LIMIT THE AMOUNT OF CAFFEINE YOU EAT.

If you feel tired, you can drink a third or fourth cup of coffee throughout the day as a backup. However, drinking too much coffee can have the paradoxical effect of making you feel unwell.

If you consume a lot of caffeinated beverages throughout the day, this will affect your sleep patterns. And then that can affect your energy levels,” he said.

One thing to be aware of is that suddenly cutting back on caffeinated beverages can make you feel tired at first. As Thalia explains, the body gets used to caffeine as a stimulant, and if not, you may experience an energy crash.

Most experts recommend that you gradually reduce the amount of caffeine in your diet until you find what works best for you, and not reach for that extra cup of Joe when you're tempted.

PRACTICE GOOD SLEEP HYGIENE AND CREATE A ROUTINE.

It goes without saying that catching enough Zzz is key to boosting your energy throughout the day. However, your energy level not only affects the amount of sleep you get per night, but also the quality of that sleep.

Practicing good sleep hygiene can help you sleep better and, in turn, put a pep in your step in the morning. Sleep hygiene includes habits such as developing a regular bedtime routine and turning off the light at night. Additionally, Tallia says it's important to clear your mind with a relaxing night's work.

Even if you practice good sleep hygiene, you may feel tired. Raelene Brooks, dean of the University of Phoenix College of Nursing, says it can indicate a sleep disorder such as sleep apnea. If you think you have a sleep disorder, don't hesitate to visit your doctor.

MOVE YOUR BODY THROUGHOUT THE DAY.

Try to incorporate exercise into your day—even if it's a small amount. Research shows that exercise and daily movement are important to increase energy levels. You don't have to lift weights or run five miles a day to reap the powerful benefits of exercise.

Even low-impact exercise increases oxygen flow and hormone levels, which give you energy,- Vasan explained. Tip #1 for people who feel lucky.

DRINK MORE WATER.

Dehydration is a common cause of low energy. According to Brooks, the science behind it is pretty straightforward: Our red blood cells carry oxygen. At best, a single round red blood cell carries full oxygen. When we are dehydrated, red blood cells shrink, which reduces the cells' ability to carry full oxygen. Low oxygen is manifested by fatigue, irritability, and restlessness.

If you struggle with forgetting to drink your water, try hacks like investing in a smart water bottle to make sure you're drinking enough H2O each day.

PAY ATTENTION TO YOUR SCREEN DURING THE EVENING AND DURING THE DAY.

Too much screen time at night can almost certainly disrupt your natural sleep cycle and morning energy. As Vas explains, spending too much time on your phone, computer, or watching TV can disrupt the neurotransmitters needed for sleep and recovery, leading to fatigue.

However, staring at your phone or computer all day can have a detrimental effect on your energy levels. Too much screen time can cause eye dryness, which can lead to headaches and difficulty focusing.

We live in a digital world, so for many people, spending too much time looking at a screen is simply not possible. Making the 20-20-20 rule a habit is a great way to combat burnout. According to Harvard Business Review, take a break every 20 minutes while working on your laptop. To rest your eyes, look at an object 20 feet away for 20 seconds.

AVOID EATING.

If you skip breakfast or work on your lunch break, you may notice that you are more upset than usual. Even if it's common to skip meals, making nutrient-dense meals and regular snacks throughout the day can boost your energy levels.

Your brain needs to be fed to really work, says Tallia. Many people skip meals and their blood sugar levels rise throughout the day.

In addition, Tallia said diets that encourage people to reduce caloric intake or eliminate important food groups such as carbohydrates should be avoided. It can drain your energy.

While it's not uncommon to wake up healthy every time, chronic fatigue can indicate an underlying health problem.

If you're eating well, getting enough sleep, and incorporating movement and exercise into your daily routine, but you're tired for more than two weeks, consider seeing a medical professional,-she says.

As a result, building your strength often involves various activities and current habits that can derail you. Making just a few simple changes to your routine can be the key to beating fatigue once and for all.

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COMBINING STRENGTH TRAINING WITH CARDIO CAN HELP YOU LIVE A LONGER,HEALTHIER LIFE

 Combining Strength Training With Cardio Can Help You Live A Longer, Healthier Life

A few hours of exercise a week can make a big difference.

 Fast facts

    Combining muscle-strengthening exercise with aerobic activity can reduce the risk of all-cause mortality.

    Even a small amount of strength training each week—at least one or two days—can work.

    The most important part of an exercise program is to do things you enjoy so you stick to the routine.

 Aerobic exercise and strength training alone can help you live a longer, healthier life, but combining the two can be even more beneficial new research shows.

Two recent studies, both published in the British Journal of Sports Medicine, found that pairing muscle-strengthening exercise with aerobic physical activity further reduced the risk of death from all causes (except cancer), not just the type of exercise.

The fact that the risk of death appears to be the lowest for those who participated in both types of studies strongly supports the current recommendation to participate in aerobic activities and strengthen muscles, write the study authors.

Although both types of exercise are recommended, data on the mortality benefits of weightlifting-150 minutes of moderate-intensity aerobic activity per week-or 75 minutes of vigorous activity per week, and at least two days of muscle-strengthening per week-are limited. New research is set to change that.

It tells us what exercises we should be doing,-John Osborne, MD, director of Cardiovascular Medicine in Dallas, Texas, told Health.

Here's what you need to know about the benefits of weight training paired with aerobic activity and how to incorporate the two into your routine.

 Strength training and aerobic exercise provide more benefits on their own

For the latest study, published in September, researchers at the National Cancer Institute used prostate and lung data. Colorectal and ovarian cancer screening was launched in 1993. The trial included more than 150,000 men and women between the ages of 55 and 74 collected from 10 different cancer centers in the United States.

In 2006, some participants engaged in weight lifting and aerobic exercise. Almost 100,000 people completed the survey and it was tracked until 2016.

While any amount of exercise can significantly improve overall health, researchers found that those who combined a weekly cardio exercise regimen with one or two days of muscle-strengthening were 41% less likely to die from causes other than cancer during the trial. he doesn't practice much. Those who engaged in aerobic activity reduced their risk by 32%, and those who only lifted weights reduced their risk by 9%.

Cardio is a big focus, and it has benefits, especially if cardio is paired with strength training at least two days a week, says Jessica Gorzelitz, Ph.D., assistant professor of public health. He spoke about Health at the University of Iowa.

Gorzelitz added that the study results showed a significant benefit among the elderly, with an average age of 71. Gender also seems to play a role.

The association was highly consistent across sex, ethnicity, and smoking status, but there was a sex effect. Both sexes benefit, but women more,- he said.

A second study published in BJSM in August showed similar results.

For the study, researchers at Brigham Young University reviewed data from more than 416,000 American adults who participated in the National Health Interview Survey between 1997 and 2014. They tracked how many people died during that window using the National Death Index. They found that a little practice goes a long way.

Compared to people who didn't exercise at all, people who exercised just one hour a week had a significantly lower risk of death.

The benefit increased up to three hours of exercise per week and then slowed down, meaning that exercising more than three hours per week has a small additional benefit, but at least the many exercises have significant benefits.

About three hours of aerobic exercise and strength training twice a week reduced all-cause mortality by 30%, regardless of the age or gender of the participants.

There's very little you can do to benefit yourself, says co-author Arden Pope III, Ph.D., professor of health economics and an honorary fellow of the American College of Chest Physicians for Health.

Current recommendations for strength training and aerobic activity

Although both studies were controlled and relied on self-reported data rather than controlled, the results were in step with federal guidelines on exercise.

Physical activity guidelines for adults published by the US Department of Health and Human Services recommend that people get at least 150 minutes (2.5 hours) of moderate-intensity physical activity each week. If you increase your activity level to high-intensity exercise, you can do just 75 minutes a week.

While 150 or 75 minutes may seem like a lot, the guidelines recommend that you do not cut your aerobic activity at once—you can reduce it to 30 minutes a day, five days a week.

Cardio or aerobic exercise is something that makes you breathe faster and your heart beat faster. Moderate exercise can be brisk walking, pushing a lawnmower, or cycling for leisure. Vigorous exercise strengthens it and can include things like running, swimming, fast cycling, or climbing.

The manual also includes recommendations for muscle-strengthening exercises. At least two days each week, you should work for every major muscle group in your body: legs, hips, back, chest, abs, shoulders, and arms. Using resistance bands, dumbbells or kettlebells, or even your own body weight, strengthens the muscles.

 How combining strength training with aerobic exercise can help prevent disease

For both studies, researchers used what is called "all-cause mortality" to measure how effective two different types of exercise are in increasing longevity.

In particular, it examined the risk of people dying during the study, which could give researchers a better idea of ​​how interventions can help people live longer, healthier lives.

We can't make people die forever, but we can slow down death from common diseases like heart disease and cancer,- said Dr. - causes mortality.

As for the protective benefits of combined cardio and strength training, researchers aren't entirely sure whether both can prevent disease, but according to Dr.

Aerobic activity is definitely good for weight loss, and it's a great tool for treating [many] conditions,- he said. These include high blood pressure, diabetes, liver disease, arthritis, high cholesterol, sleep apnea, and acid reflux.

Aerobic activity increases blood circulation and therefore the amount of oxygen in the blood. This translates downstream to increase insulin resistance and "bad" LDL cholesterol, both of which affect visceral fat - the fat that surrounds the abdominal organs. Excess visceral fat can lead to several health conditions, including heart and liver disease, said Dr. Osborne.

Weight training, on the other hand, builds muscle.

We know that 80% of glucose clearance is mediated by muscle, so things that improve muscle improve glucose processing and blood sugar, says Dr. Osborne. and type 2 diabetes.

Gorzelitz said he is currently investigating how strength training can affect the body's physiology, but the benefits are clear.

We know that people with more muscle mass and less body fat have a lower risk of death,- he said.

 Incorporate strength training and aerobic activity into your routine

No studies have examined how the benefits of different types of exercise, such as running versus cycling or kettlebell training, differ, but experts agree that no particular activity is essential.

The main thing is to move, - said Dr. Osborne. Move as much as possible and as many days a week as possible. Find something that fits your lifestyle and mix it up.

Activities like lifting weights at the gym or doing kettlebells at home or jogging shouldn't be intentional, says Gorzelitz.

Everyday activities such as carrying groceries are considered strengthening exercises, and taking the stairs instead of going up is an example of aerobic exercise. Enjoying exercise and incorporating it into your routine, even if it's a little bit, is the most important thing to help you stick with it, she adds.

If you want to improve your health and live longer, the Pope says you don't need to exercise at all.

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OUR FIRST LINE OF DEFENCE FOR HEALTH IS OUR IMMUNE SYSTEM

 Our First Line Of Defense For Health Is Our Immune System

 

 

Our resistant framework is our body's most memorable line of safeguard against foreign attackers. This is our body's natural defense; without it, we cannot resist microorganisms such as fungi, viruses, parasites, and bacteria.

These health invaders live everywhere, and our 24/7 immune system creates a protective barrier to prevent them from entering our bodies.

If something needs to be hidden, our immune system has a backup plan that sends out lots of chemicals and proteins, and lots of white blood cells, all trying to find and attack the foreign antigen before it has time to reproduce.

A strong immune system helps keep all health problems at bay, from serious illnesses to the common cold. When operating at peak performance, it recognizes and responds to millions of antigens that produce what it needs to destroy.

We were given an amazing immune system that was evolutionarily designed to be healthy,- says Dr. Bruce Polski, MD, from Roosevelt St. Luke's Hospital in New York.

However, when we regularly engage in unhealthy habits/lifestyles, we weaken our immune systems. This dangerous action opens the door for foreign invaders and the consequences are dire.

Simple healthy tactics such as frequent hand washing and avoiding close contact with sick people are obvious solutions that can help prevent our diseases.

Being active in improving our immune system is another.

Here are some tips to help keep your immune system in top shape:

Nutrient Dense Foods -

Vegetables, fruits, and other plants contain natural substances called phytochemicals (natural compounds found in plants) that give them their color and flavor. These phytochemicals act as powerful antioxidants that neutralize free radicals before they can be destroyed. It also serves as a soldier, supporting the immune system and dead cells damaged, protecting the body from damage, and generating new, healthy cells.

All illnesses, diseases, and infections are more difficult to prevent when the body is malnourished/malnourished. It is very good to choose and enjoy food from all food groups, and some protein in each meal and snack.

The right exercise -

The immune system is very responsive to exercise. After eating, it is one of the pillars that contribute to general health and strong immunity. It activates the sympathetic nervous system and increases heart rate, blood pressure, and breathing, making us feel better and more energetic.

It stimulates our circulation, reduces anxiety and stress, and slows down aging, helping us live longer and better.

Recent research at the University of California-San Diego; The School of Medicine found that even 20 minutes of exercise has anti-inflammatory effects on our body, which in turn boosts immunity.

Reduce and Avoid Stress -

Our thoughts affect our health. Long-term chronic stress increases the possibility of disease because it lowers the immune-emotional and mental systems and tears that damage the immune system and our health.

Deep breathing, meditation, and exercise can help reduce the effects of chronic stress.

Adopt a healthy attitude -

Although we cannot control everything that happens in our lives, we can control our emotions/attitudes/responses to it. A positive, positive attitude (seeing the glass as half full instead of half empty) and expressing gratitude every day in all situations strengthens our immune system and increases all chances for positive results.

A smile heals -

Laughter is stronger than our understanding. It boosts our immune system while lowering stress hormones, increasing anti-infection antibodies, and stimulating the release of "happy" endorphins.

As a health bonus, it also works our liver, lowers our blood pressure, improves heart health, and strengthens our T-cells. This is really "the best medicine.

According to Dr. Lee Burke, PH, Pro Loma Linda School of Medicine, The best clinicians understand that there is an internal physiological intervention that is triggered by positive emotions such as good humor, optimism, and hope. Laugh often, free for all.

sleep quality -

Sleep is a key component to being healthy. The amount of time the body uses to rebuild and recover. Its deficiency causes the weakening of the immune system for various reasons. One of the main problems is low cytokine production. Cytokines are proteins released during sleep that target infection and inflammation that trigger an immune response.

Ongoing research shows that people with chronic insomnia are more likely to get sick after being exposed to the virus.

If your sleep cycle is disrupted and your schedule allows, try losing sleep. Taking two naps during the day, one in the morning and one in the afternoon (no more than 30 minutes) reduces stress and counteracts all the negative effects of sleep deprivation on the immune system.

steps

Sunlight / natural sunlight is the main supplier of vitamin D for the body. Vitamin D helps the body produce antibodies, which in turn helps our immune system function healthily.

For example, the main cause of respiratory problems is low vitamin D. A simple walk in the fresh air for about 20-30 minutes in the sun helps the body produce enough vitamin D.

Fresh air and sunshine help us heal.

A strong immune system can't beat us, but it can turn the odds in our favor. Therefore, our first line of defense against many health problems in life is a healthy lifestyle.

Our immune system gets a real boost when we adopt an "Attitude of Gratitude," donate our fitness equipment, enjoy and share lots of belly laughs, and focus on healthy eating!

It is a true fighter when it comes to reducing the chances of getting sick and giving us the extra strength we need to fight invaders that find their way. good thing.

Carolyn Hansen - Health and Fitness Professional

I help clients take control of their health before things get out of hand. I put you in the driver's seat on your journey to find true physical and mental health.

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RESPIRATORY VIRUSES: FIND OUT HOW DANGEROUS COVID,FLU,AND RSV CAN COLLIDE THIS WINTER

 Respiratory Viruses: Find Out How Dangerous Covid, Flu, And RSV Can Collide This Winter

As the days get shorter and the northern hemisphere gets colder, health officials are warning of a perfect storm of winter respiratory infections.

Outbreaks of seasonal diseases such as influenza and respiratory syncytial virus (RSV) have put pressure on the already overstretched NHS. If this epidemic collides with a large wave of COVID, we could face a public health disaster.

Some call this threat "tripleness".

But how can we wait for winter? To try to answer this question, we can look at the latest and current trends in the most common winter infections in the UK.

1. COVID-19

We should begin with the accessible, SARS-CoV-2 (the infection that causes Coronavirus). The UK has experienced several waves of COVID so far, accompanied by behavioral changes, emerging options, and reduced immunity.

Unlike last winter's large outbreak, the new wave is smaller. Despite initial concerns about a significant increase this season, the number of COVID-19 cases is now decreasing. But the pandemic is far from over, and it's unclear what will happen next.

So far, there is mixed evidence that COVID is worse in cold weather. But in the winter months, people stay indoors more and reduce ventilation, giving the virus more opportunities to spread.

In an optimistic scenario, since COVID is 'endemic', a small-scale virus may persist over the winter.

The previous wave of COVID has been driven by single dominant options with alpha and delta in 2020-21 and micron in 2021-22. This time, the "generation" of omicron multiplied around the world, and instead of the current spread, it was caused by a mixture of variants that spread in different countries at different times.

But if a transmissible variant emerges this winter, it could lead to another wave of infections.

Influenza

Seasonal influenza is a respiratory infection caused by four types of virus, two of which (A and B) are common and can cause severe illness, hospitalization, and death, especially in vulnerable people.

 Influenza is profoundly occasional in environments like the UK, halfway on the grounds that individuals stay more time inside. The virus itself seems to prefer low temperatures and low humidity. Unlike COVID, factors such as a weakened immune system and the evolution of the influenza virus lead to persistent outbreaks.

Influenza season usually starts in November, and cases increase from December to March. In some years, the disease is as bad as it was in the UK in 2018.

The flu has responded in a similar way to COVID to non-medical measures such as lockdown restrictions and wearing masks. In the winter of 2020-21, the number of cases is very low. The lower season returns later in the year but is still limited.

There are concerns that long periods of exposure to the flu in our bodies could create an 'immunity gap' that makes us more vulnerable this year.

Australia saw its worst seasonal flu outbreak in five years last winter, coinciding with a major surge in COVID. Although it is too early to see what the 2022-23 season will bring to the Northern Hemisphere, the current virus in the UK is early and large compared to the pre-pandemic years.

3. RSV

RSV is a winter virus that usually causes coughs and colds, but can sometimes cause serious infections such as bronchiolitis and pneumonia.

In the pre-pandemic years, it followed a seasonal pattern, often occurring at the beginning of winter. After a hiatus in 2020-21, more cases were recorded in the summer of 2021. This unusual situation is associated with a loss of immunity.

Seasonal patterns seem to be returning, but many people are in the hospital this fall.

4. common cold virus

The normal virus is brought about by different microorganisms, including rhinoviruses, enteroviruses, and other Corvids.

Like this season's virus, the best Covid breakout generally happens in November, with a top among January and Walk. Rhinoviruses and enteroviruses top in pre-winter as opposed to winter.

The 2021-22 rhinovirus season is similar to pre-pandemic trends, but we are seeing higher numbers this year. Flu is usually mild and most people recover quickly, but severe cases in vulnerable people can put pressure on hospitals.

Take care of yourself

This winter, the UK will face high pressure from respiratory viruses. The seasonal disease is higher due to lack of exposure during pregnancy. In addition, some studies have shown that COVID infection can affect a person's immune system and increase the risk of infection with other viruses.

To reduce the spread of respiratory viruses, we can continue to implement measures such as ventilation, wearing a mask, and washing hands.

We can also strengthen the immune system by eating right and exercising. While we don't have a vaccine for RSV or the common cold, COVID and flu shots are important tools to prevent serious illness this winter.

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8 BEST LOWER AB EXERCISES FOR A STRONGER CORE

 8 Best Lower Ab Exercises for a Stronger Core

Most men are obsessed with getting six-pack abs (or eight-packs!), but many find that even when they try to follow a good strength training program with core exercises, they don't. it managed to get a good meaning in the lower lobe.

In the event that this sounds like you, you're certainly not the only one. The lower abs are more difficult to target with exercise and are often covered by a thicker layer of body fat, making these lean muscles show when you take off your shirt. The saying "Abs are made in the kitchen" is certainly true, and while your diet plays an important role in your body fat percentage and visible muscle definition, incorporating lower body exercises into your workout routine can definitely help you lose weight. abs to finally come out.

Even if you are far from maintaining a low body fat percentage, strengthening your lower abdomen can improve your performance and reduce the risk of injury. With that in mind, read on for some of the best exercises.

Planks are a great core-boosting movement, and this variation targets the lower abs and core.

Low Plank With Alternating Leg Lifts

Equipment: None

Answer: 25

Settings: 3

Execution:

Instead of lifting the weight with your hands, push your hips down with your elbows below your shoulders. Ensure your body is in a linear position from your head to your heels.

Inhale, pull in your stomach and pull your belly button into your spine.

Lift one leg slightly off the ground, bend your knee and pull your knee up and to the side like a frog.

Cross your legs in slow motion.

Clamps are oppositely weighted

Reverse crunches are one of the most effective exercises for the back. The key is to squeeze your lower abs and keep your lower back in full contact with the ground (don't slouch). Beginners can skip weights, but as you get stronger, add ankle weights or a small medicine ball between your knees for an extra challenge.

Equipment: ankle weights or small medicine balls

Answer: 25

Settings: 3

1. Lie on your back with your hands perpendicular to the floor, knees bent 90 degrees in the air, and your spine parallels to the floor in the air.

2. Place your hands at your sides and squeeze a small medicine ball between your knees.

3. Pull in your belly button and slowly lower both legs towards the floor, keeping your knees bent and your abs tight.

4. Press your shoes to the floor and, using only your core muscles, lift your leg back to the starting position and lift it slightly towards your chest, holding the medicine ball between your knees.

5. Complete 25 slow reps.

Broken twice

double crunches can be considered a hybrid between regular crunch and reverse crunch, making it one of the most underrated exercises in terms of efficiency and effectiveness.

Equipment required: none

Answer: 15

Settings: 3

Execution:

1. Lie on your back with your knees and hips flexed at 90 degrees, with your thighs parallel to the floor in the air.

2. Place your fingertips on your temples or elbows by your side.

3. Inhale, and pull your belly button towards your spine.

4. Lift your elbows off the floor while squeezing your lower abs and bringing your knees to your elbows.

5. Slowly return to the starting position.

Thumbs up

The toe tap is a double squat extension with more benefits. Target the abdominal wall (lower abs, transverse abdominis, external obliques, and internal obliques) in a complete, dynamic motion. This is a great core exercise because it teaches multiple planes of motion to work together.

Equipment required: none

Answer: 12 per foot

Settings: 3

Execution:

1. Lie on the floor with your legs straight in the air and your hands above your head.

2. Squeeze your core and pull to one side, reaching across your body to touch your opposite leg. Keep your hands under your ears.

3. Without touching your hands, return to the starting position (swirl for extra challenge).

4. Take sides with each agent.

Stability point and load

This complex exercise works your entire body by targeting the lower abs. In a special variation, put your feet on the stability ball and pull your abs to balance and balance your body so you don't run off the ball. Add something between bursts using the kernel more. As you get stronger, you can move into a squat, keeping your knees straight.

Equipment needed: stability ball

Answer: 15 per foot

Settings: 3

Execution:

1. Stand behind you on the stability ball with your hands slightly shoulder-width apart and your feet in contact with the ball.

2. Continue your training and abs, make sure you use good form and can lower your chest without touching the floor.

3. You return to the starting position, engage your glutes, hip flexors, and your abs rotate the ball towards your hands to pull your knees towards your chest before moving into the second rep.

4. Open your legs and return to the starting position.

5. Complete another push.

6. Shipping and handling. Progress to the top (straight hammer) as you master.

Climbers in the medicine ball

Mountain climbing is a great low-impact workout for men because it will work your abs, glutes, legs, and shoulders while burning some calories and getting a quick cardio boost. You can put your hands on the floor or increase the challenge by changing the standard push-up position for a narrow grip on the medicine ball. By doing so, you will reduce your support and increase your base-to-shoulder ratio. Remember to keep your heart and body in good condition.

Equipment required: none

Answer: 60 seconds

Settings: 3

Execution:

1. With your core and glutes put your hands on both sides above the medicine ball, which should be in the middle of your chest, or you can put it on the floor if you have less. believe in your core strength.

2. With your weight in your hands, alternately bend each knee and bring your legs under your chest between your hands, then return to the starting position.

3. Go as fast and hard as you can for 60 seconds.

Medicine Ball Jackknife

This compound movement works your upper and lower abs, and you'll also engage your shoulders and rhomboids, including the medicine ball.

Equipment required: none

Answer: 25

Settings: 3

Execution:

1. Hold a medium-weight medicine ball with your legs extended straight out in front of you, and arms extended straight over your head.

2. Keeping your knees straight, pull your abs to stand in a V position with your lower body and the entire upper body bent at the same time. With your knees straight and arms straight, hold a medicine ball above your head.

3. Pull your body and shoulders back and lower your body using control.

4. Don't let your legs or upper body rest completely on the floor; rather, roll up the floor in an extended position and then "V." Take it out.

5. 15 repetitions.

Touch the thumb of the ship

These lower ab exercises look easy, but after a few reps, you'll feel the burn. Boat Pose, a modified yoga movement, builds core strength and balance while encouraging good posture and synergistic support and control from the lower back and back.

Equipment required: none

Answer: 10

Settings: 3

Execution:

1. Bend your knees and sit on your tailbone. Extend your arms in front of your body.

2. Keeping your body in a "V" position, slowly lean back and lift your feet off the floor.

3. Hold this position for 3-5 seconds and reach your feet.

4. Return to the boat pose.

5. Continue moving your upper body from the "V" position to the toe position.

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