Building Body Muscles at Home

Building Body Muscles at Home

Feeling shy about joining Gym? Wants to build the body at Home. Firstly ensure you don't have any health problems, then follow the following tips. 

We Will tell about some such ways, by which you can achieve good muscles and fitness without going to the gym.  By adopting these methods, your obesity will also reduce and soon the body will start to look handsome and beautiful. Let's tell what are those special ways to make muscles while staying at home.

Drinking plenty of water:

To gain good fitness and muscles, it is necessary to drink at least 10-12 glasses of water daily. Doing this helps in the expansion of the muscles. With this, essential nutrients also become available to the muscles through water. Drinking water regularly also ends the problem of dehydration.

Stress Management 

Due to any kind of stress or mental stress, the release of the cortisol hormone starts in the body.  The release of this hormone is not considered good for the body.  The release of the cortisol hormone stops the process of swelling and expansion of the muscles.  That's why do yoga meditation regularly, so that mental stress does not burst nearby. 

Diet with Protein 

To build a good body, a lot of protein is needed. By doing this, the tissues of the muscles get nutrition. If a person's weight is 60 kg, then he needs about 90 grams of protein daily. To meet this requirement, you need to eat rice, cereals, brown bread, and oats.

Good Quantum of Sleeping Time

Getting a good sleep of 7-8 hours every night and getting up early in the morning is considered a symbol of good health. Getting a good night's sleep helps in the recovery of muscles and increases their size. Whereas, due to less sleep, protein synthesis in the body starts decreasing, due to which the muscles do not develop. That's why never compromise the duration of sleep at night.

Yoga and Meditation at Home 

Yes, Yoga includes light exercise postures with the right way to inhale and exhale the breath. Meditation improves blood circulation in the mind. Going to the gym is not compulsory to build a good body. If you do some exercise regularly even at home, then you can get good muscles. These include exercises like pushups, pullups, squats, lunges, handstand pushups, pull-ups, dips, body rows, alternating lunges, side plank, sit-ups, etc. Try to take out one hour daily for these exercises. If it is not possible to do this, then try to exercise 3 times a week.

 

Omicron Symptoms and Precautions

 Omicron - Symptoms and Precautions

Omicron - New Variant of Corona

Yes, probably it is the next wave of the virus after Covid-19, however, the awareness of Covid makes everyone take necessary precautions to prevent it. Medical science formed vaccines to boost immunity for fighting with the Covid-19. South Africa and Russia are working to detect the symptoms of the new virus Omicron, known as a new variant of Corona.

The year 2022 - Omicron, a new threat:

The symptoms are different from the earliest virus Covid-19. However, this virus is harmful to people with low immunity. Therefore, the doctors are recommending boosting the immunity for fighting with a new variant of the corona, Omicron. 

The research identified the symptoms of Omicron and found that it's may be a mild disease than Covid but it should be taken lightly because people with low immunity can easily be affected by it. 

It is fact that the year 2020 was horrible due to the influence of the virus Covid-19 and the revised wave of the Covid-19 in the year 2021 was not affected much due to implementing vaccination programs around the world. But in this year 2022, the Omicron may be dangerous. 

Omicron - Symptoms in its patients

South Africa experienced the Omicron virus and the doctors of South Africa recommended to not take this new variant lightly. However, the symptoms of Omicron are different from the Delta variant of Corona.

The president of the South African Medical Association, Angelique Coetzee reported that the patients of Omicron have common symptoms of feeling fatigue, headache, body aches, sore throat, and cough. If these symptoms are not cured with normal medicines, then probably it is Omicron. The symptoms of the Covid-19 and Delta variant of Corona were similar but the Omicron is different in terms of its symptoms. The patients who were affected from Corona earlier should be more cautious as their immunity was weak probably this variant is also affecting the people with low immunity. 

In the Delta variant, the patients had difficulty in inhaling oxygen and that's why the pulse rate was high in its patients and there was the loss of smell and taste in the patients. 

Omicron - Will it be more dangerous?

It's too early to say whether the new variant of the Corona, Omicron will be more dangerous or not. Its symptoms are different than the Delta variant of the Corona. Any disease which is incurable can be deadly and dangerous. Since Corona has already affected most of the countries in 2019 and 2020, it is required to specifically focus upon Omicron and do more research on it. 

The Governments issued the guidelines at par with the earlier variants that are to wear masks and keep social distancing, however, it is not clear whether this new variant of the Corona is also at the same level of affecting nearby people or not.

The World Health Organization (WHO) is keeping an eye upon it and the guidelines are being issued to contain it at the earliest. 

Omicron in Haryana, Delhi, India

The Government issued alerts to restrict the entry of people without two doses of Covid-19 vaccination at various public places. Whoever didn't get the both doses of Covid-19 vaccination, are not given entry at public places so that they not be affected with the Omicron, the new variant of concern, Covid-19. 

No entry in banks, government offices, parks, public vehicles, etc. 

As per the directions, there are restrictions on people who didn't get the both doses of Covid-19 vaccination, in entry to the public and private banks. The Government committed to organise camps for awareness of Omicron Covid-19 and benefits of Covid-19 vaccination. 

The hotels, restaurants, vegetable markets, malls, etc. are allowed only for the people who had taken both doses of the Covid-19 vaccination. The vaccination is mandatory for all the persons above the age of 18 years in India and the students of this age category studying in colleges, polytechnic institutions, and universities are being provided the both doses of the Covid-19 vaccine. 

It is worth to mention that a large number of people visited South Africa for watching the cricket matches and returned from there, require surveillance and testing of Covid-19. 

The Indian Government may start giving booster doses of the vaccine to tackle the third wave of Covid-19 pandemic in India. 

*Copyright © 2021 Dr. Lalit Kumar. A few rights reserved. Use this information in the public interest.

This content is written by Dr. Lalit Kumar Setia; a renowned author and trainer. He completed his Doctorate in Commerce from Kurukshetra University Kurukshetra and MBA in Information Technology from GJU, Hisar. He also wrote two books, 15 research papers, and organized more than 200 Training Courses during his working period since 2006 in Haryana Institute of Public Administration, Gurugram. The article was published on 28th November 2021 and last updated on 28th November 2021. The writer can be contacted on lalitkumarsetia@gmail.com 

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