Fitness Plan Day #140-- Soak the sun to lower your blood pressure naturally

If you are bored of your regular workouts, follow this plan to add the fun quotient in exercise.

We do not expect you to be a marathon runner. If there is one surefire way to stick to your dreading workout routine is to do something that you enjoy. If you dislike going to the yoga class, running or swimming stop doing it. Find something that you will enjoy whether it s Pilates, CrossFit, Zumba or softball and then practice it religiously.

Early morning

Expose yourself to the bright sunlight when you get up in the morning. A study conducted by the researcher at the Universities of Southampton and Edinburgh in Britain found that sunlight alters levels of nitric oxide (NO) the small messenger molecule in the skin and blood reducing blood pressure.

Healthy recipes

Breakfast: It can be a good idea to start your day with milk and cornflakes. If you are from northern India and are into eating parathas, you can always make a healthy version of them. Instead of just aloo paratha try preparing this vegetable paratha.

Lunch: Your lunch should consist of a proper meal like rotis/ bhakri with vegetables, salads and a source of protein from dal, curd or sprouts. Try preparing this turai moong chana vegetable by Chef Sanjeev Kapoor. Avoid pickles and papads.

Evening snack: For a satiating evening meal you can have mixed dry fruits, seasonal fruits or any fruit you like or a handful of roasted channa or kurmura.

Dinner: Your dinner should be the lightest meal of the day. You can opt for a bowl of soup or rasam along with a bowl of salad. It can also be a single wholesome meal like khichdi, pulav, biriyani. Try preparing this healthy vegetable biryani from Sanjeev Kapoor s kitchen.

Exercise

At home: Dancing can be an excellent way to get rid of that extra fat and build lean muscle. Dance promises to tone your body in a fabulous way. This short hip-hop dance workout will torch your calories, making you smile at the same time. And trust us, this workout will work your legs back, arms and abs from every angle. The steps of this exercise are simple that stretch your core, thigh and leg muscles as you follow the rhythm of the beats.

At the gym: Working on a stationary bike at the gym can be quite a dull routine if you don t add intervals, mix up your speed or change intervals. Mixing up the pace will challenge your lungs and heart and also prevent boredom. If you are a beginner, listen to your body and paddle at a speed that works for you.

Yoga: After a long day, you deserve a few minutes to yourself where you can both relax and enjoy. Join aerial or antigravity yoga class to improve your physical agility and overall health while having fun being a bit creative with yoga. Yoga Expert, Manisha of The Yoga Chakra (an aerial yoga studio), says, This approach allows you to enjoy more spiritual benefits of yoga along with the physical exercise while having fun.

Sleep well tip

If you feel like taking a nap during the day, don t do it. The afternoon nap may be just what is keeping you from getting sleep in the night. Instead, take a walk and get some fresh air to feel energised until night.

Previous Plan Day 139

All set to get fitter and healthier? Spread the word by tagging your friends and #NewYearNewYou and @HealthSite4U. You can even mail your pictures, and we ll post in on Facebook, Instagram and share it with our TheHealthSite.com Community.

Disclaimer: If you follow a fitness plan already, consult your nutritionist before switching to this one. If you are allergic to any of the foods/ingredients mentioned, please do not consume it. Do not follow this plan without consulting your doctor if you suffer from a health condition hypertension, hypotension, diabetes, etc. or are pregnant.

Image source:Getty Images

---