• Execise Daily

    Execise Daily to keep your self fit and strong

  • Say NO to Junk Food

    Eat Clean and stay fit and healthy

  • Follow Three E’s to stay healthy and fit

    1-.Eating Right 2-Exercise Regularly. 3-Everyday active.

Tuesday 23 February 2021

How Seniors Can Boost Well-being and Feel Great


How Seniors Can Boost Well-being and Feel Great

       Image via Unsplash

This year has been a challenging one, which is why it’s more important than ever to focus on feeling your absolute best. Whether you’re planning on staying close to home or venturing out, this guide courtesy of Fitness Mantra Hub will help seniors learn how to boost their well-being, from maintaining a nutritious diet to exercising regularly and decluttering the house.

Nutrition for well-being 

  • One of the most effective ways to quickly boost your well-being is by switching to a healthier diet. While there’s no one-size-fits-all diet, there are some basic guidelines to follow to optimize your physical and mental health. 

  • Did you know that some foods have the power to ward off depression? There are several foods that have proven mental health benefits: avocados, bananas, sweet potatoes, and walnuts all have incredible depression-fighting qualities. 

  • Avocados are an excellent source of healthy fats and contain dozens of vitamins and minerals. Folate is one such beneficial nutrient, which helps improve mood and alleviate depression. Bananas are another natural source of feel-good nutrients — they’re rich in potassium, an essential mineral that may help regulate mood. Bananas also naturally contain serotonin, a mood-enhancing neurotransmitter. 

  • Sweet potatoes are superfoods as well, with nutrients such as beta carotene, fiber, and vitamin A. They contain magnesium, which helps alleviate anxiety and can help regulate sleep. If you need a healthy snack, reach for walnuts as these contain high levels of omega-3 fatty acids that reduce inflammation.

Importance of exercise


  • For seniors, getting sufficient exercise can be tricky. Many seniors don’t enjoy going to the gym, and many types of exercise may feel too difficult and thus, out of reach. However, there are low-impact forms of exercise that are great for seniors, such as yoga and pilates. 

  • Yoga has numerous health benefits for seniors, helping improve flexibility, circulation, and energy levels. You don’t have to be a master yogi to get the benefits — even short beginner sessions will help plant the seeds for change within your body. Start by looking online for yoga classes and consider working with a private online teacher who can help assess your postures and offer some guidance. 

  • Pilates, like yoga, can help improve mobility for seniors. Some pilates classes are done using machines, but there are many pilates classes that can be done with minimal equipment at home. Seek out online mat classes to get started. 

  • Along with yoga and pilates, walking, light running, and hiking are great exercises for seniors. A little gentle cardio will help boost heart health and the fresh air will help release feel-good endorphins. Invite a close friend to join you, and you’ll take care of mood-boosting socializing needs as well.

Cleaning your home


  • One of the often-overlooked areas of well-being is your immediate environment: your home. Many underestimate the negative power of a cluttered or dusty home. If you’re noticing more stress or conflict in your home, try doing a deep cleaning to help eliminate negativity. 

  • First, declutter your house and create space. Open windows to let in the fresh air, and keep countertops clean. Once you’ve cleaned, consider burning sage (known as smudging) to help clear the air. 

  • When you’ve decided it’s time to revamp your health and well-being, use this guide to help you. Start with your diet and aim to include depression-fighting foods such as avocados, bananas, sweet potatoes, and walnuts, as well as working with nutrition experts from Optimal Wellness Solutions to establish a new meal plan designed just for you. Get some exercise by doing low-impact workouts such as yoga or pilates. Finally, clean your home if you’ve experienced higher levels of negativity — open windows, burn some sage, and enjoy the peace that follows.

Monday 15 February 2021



Losing weight can be an uphill battle, especially when you have no clue where to start…
Do yourself a favor and skip the fad diets, stomach wraps, and diet supplements.
Here are 5 simple things to focus on if sustainable fat loss is your goal.

Limit Processed Foods: These are higher in calories and not very filling, which can lead to hunger and eventual overconsumption. (No, it’s not the chemicals or preservatives that are stopping your fat loss.)

Protein At Every Meal: Successful dieters incorporate protein into almost all of their meals. Protein is very filling, has a high thermic effect (aka you burn more calories just from digestion), and helps to build and repair muscle tissue.

Avoid Liquid Calories: Drinking your calories in the form of liquids like juices, sodas, alcohol, etc. are a big no-go when it comes to losing weight. As for the same reason above, the added calories that accompany these drinks are not very satiating, often leaving you hungry with an appetite for more.

Keep Yourself Busy: Staying busy helps to prevent mindless eating. Go for a walk, read a book, do some push-ups, play with your dog, etc. Find a productive way to preoccupy yourself!

Be Active: Physical activity like formal exercise, cleaning, yard work, walks, etc. will all aid your fat loss by increasing your total calorie burn for the day (and, of course, keep you out of the kitchen). Focus on these 5 simple habits, and you will be well on your way to better results. ⠀ If we added a 6th to the list, what do you think it should be? Post your replies in comment section