Why you need these 5 exercises for a healthy heart?


Like you take care of your everything, most important thing to take care is your heart <3. It’s never late to start caring about your health and taking care of small things which made your heart healthy, your body fit and your life a happy healthy life. Check out here it’s amazing HealthLibrary.

Steps need to keep ❤ heart ❤ healthy. You can help your heart to be healthy by simple things :

  • Avoid smoking and using tobacco products.: anti-tobacco-day-graphics-14 First thing you need to quit and avoid fully for healthy ❤ heart is “QUIT SMOKING & TOBACCO” Using ANY tobacco product damages nearly EVERY organ in your body and can cause heart disease and cancer. Using smokeless tobacco is NOT a safe alternative to smoking. Tobacco contains chemical called “nicotine” that gives smokers a pleasant feeling. People get addicted to that good feeling. In addition to the nicotine, tobacco products have lots of other poisonous chemicals in them. These toxic substances can destroy your body over time, especially your heart and lungs. So, quit it NOW!!!
  • Eat a heart-healthy diet: eat-healthy-be-healthy-395795Eating healthy foods is one of the most important ways to keep your heart working at its best. Your food should be low in salt and added sugars, and limited in the types of fat that harm your heart. Drink water instead of sugary drinks. Limit the amount of red meat you eat. Watch what you eat as whatever you are eating is effecting your body and your ❤ heart.
  • Keep a healthy weight:An image of a person standing on a scale. Keeping your body weight in a healthy range goes a long way toward keeping your heart healthy. Obesity and extra weight is harmful to almost EVERY organ in the body. Being overweight can lead to many diseases, including heart disease, diabetes, high blood pressure, stroke, asthma and even some types of cancer. SO, maintain your weight. Check out full about how it can really effect you HealthLibrary.
  • Keep your blood pressure healthy: drinks-for-high-blood-pressure-5c Blood pressure is important to good heart health — even for kids and teenagers. The good news is that getting it checked is quick and painless. Blood pressure is a measure of how easy or difficult it is for your heart to pump blood through your body. When the heart beats, the blood that’s pumped exerts pressure against the blood vessel walls. When your heart and blood vessels are healthy, the vessels are flexible enough to expand and contract.
  • Keep your total cholesterol healthy: pterostilbene-cholesterol-1 Cholesterol is a waxy substance in your bloodstream and cells that your body needs to function. Some cholesterol is important for good health, but too much can hurt your body, your brain and your heart. When too much cholesterol circulates in the blood, it can slowly build up inside the walls of your arteries that feed blood to your heart and brain. Cholesterol combines with other substances in your blood to form “plaque.” (Wanna know more check here HealthLibrary ). This thick, hard deposit can narrow the arteries, make them less flexible and put you at major risk for heart disease and stroke.
  • Keep your blood sugar healthy: blood_glucose_monitor Your digestive system breaks down foods and beverages that contain carbohydrates — like grains, fruits and vegetables — down into sugar. Certain foods, like whole grains, many fruits and vegetables and other high-fiber foods, take longer to digest. This helps keep the amount of sugar in your blood from going too high. But refined grains, potatoes and foods high in added sugar are digested fast and are quickly delivered into the bloodstream as sugar. If your blood sugar goes high too often, it can overwork your body’s ability to keep your blood sugar in healthy ranges, and you’re more likely to develop diabetes.
  • Be physically active(Exercise) every day: beactive 
  • Children, teens and adults who are physically active have healthier bodies and minds than people who aren’t. Regular physical activity keeps your heart healthy and strong and it helps you build healthy muscles, bones and joints. Physical activity can also raise your self-esteem, improve your mood, help you sleep better and give you more energy. Making physical activity a part of your everyday life is also a good way to help achieve and maintain a healthy body weight. It’s important to be physically active every day. Physical activity should be as important to your daily routine as brushing your teeth, bathing and getting enough sleep.

Let’s move to 5 exercises which will keep your heart healthy ❤ :



  1. Walk It Out for Heart Health: walking-mdWalking is enjoyable, safe, inexpensive, and easy to fit into almost anyone’s busy day. You can get in walking time by walking to work, walking to the grocery store, and walking around your neighborhood.
  2. Climbing Stairs : boy-climbing-stairs-clipart-gebw86-clipartTo get the maximum heart health benefit from any exercise, aim to reach between 50 and 85 percent of your maximum heart rate. Climbing stairs is an easy way to get into that target range, whether you do it at home or at the gym on a stair machine.
  3. Bike Ride: boy-on-bike-clipart-1

    The pumping motion of the large muscles in your legs is a great exercise for your heart. Either a road bike or a stationary bike will work for this exercise routine. Pedaling at home on a stationary bike can get you on the road to heart health when it’s too cold or too wet to cycle outside.

  4. Swimming : ktmbyybxc

    Swimming is one of the best exercises. Two and a half hours of swimming per week will give you all the aerobic heart health benefits you need. Another advantage of this exercise routine is that swimming puts less stress on your bones and joints. That can be especially beneficial if you’re starting out a little overweight or have a joint condition.

  5. Dancing: images

    Dancing your way to heart health makes for a rhythmic and exercise routine. All you need is good footwear, some space, and music that motivate you. A good aerobic beat is about 120 to 135 beats per minute.

More details check HealthLibrary.

Copyright © Ruchie2k16

Be A Hero!!

Indian Bloggers


Lights!! Camera !! Action!! and a hero born !!!

NO….those are just reel hero then what is a real hero? who is the real hero??

Well we are in a country where there are so many real heroes around on borders, in real life , may be when you are reading my this blog post person sitting next to you..and story of his/her struggle which you are unaware of made him a real hero.

To be a real hero you need courage to fight against odd and leave an example for others to follow you!!

I want to dedicate my this blog post to one such real hero I came across through news and social media…



An army officer’s wife who loves bikes. This year, Malik may become the first female athlete to represent India and won medal at the Paralympics, since our debut at the games in 1968.

She was six when she was diagnosed with a tumour in the upper spinal column. This inspiring women was honored with the Arjuna award in 2012, at the age of 42 yrs.

She is also the first physically challenged individual in the country to receive an official rally license from the Federation Motor Sports Club of India (FMSCI) and become a navigator and driver in the toughest car rallies of the country- Raid-de-HIMALAYA 2009 and Desert Storm 2010.

She had the honour of being the part of the grid and national anthem ceremony at the flag-off of Formula-1 race at Buddh international circuit, 2013.

LIMCA World Records on her name 

  • Longest Pan-India drive done by a paraplegic women. Chennai-Delhi 3278 km – 2013.
  • Driving Across Nine High Altitude Passes in Nine Days on Leh-Ladakh Highest Motorable Roads. (First Woman in the world in her disability to attempt a journey like this – 2011).
  • Riding Special Bike −2009.
  • Swimming in River Yamuna Against The Current For 1 km. Allahabad-2008.

She has not only motivated me by her positivity but also made me to think am I doing what I can ? she is a real hero with dedication, motivation and positive attitude towards life and what God has gifted her.

I salute this lady for her inner strength and dedication and motivating me.

I want all of you to please watch this video and get inspired.

Linking this post to #BeAHero prompt ” What makes a person a hero? Can anyone become a hero? If yes, how?:” InSpire140.

10 Social Evils


It’s high time and it’s time to speak up against these 10 top social evils inside us or in our country, so that we can create a beautiful INDIA for our kids & set up an example for them to follow.

  1. Respect : respectRespect for others is first thing we need to learn .Respect yourself and then you can respect for every single individual. You can ONLY EARN respect can’t order someone to respect you. Give respect to Get respect.
  2. Pay your Taxes:  hartford-ct-06115-0505-se04rc-clipartIt’s time to show some responsibility towards yourself and your better future and country, please pay tax on time to government for your betterment.
  3.  Swachh Bharat :sample31 Who doesn’t like to eat, sleep and stay in a clean house or place. Take your this responsibility seriously too to keep your country clean. As this mission started by our honorable PM it’s only we can take this forward and show to world that “Yes!! we proudly live in SWACHH BHARAT” 
  4. NO GIRL MARRIAGE: PrintStand up for these little girls who have full right to enjoy their childhood , study and make their future bright. Don’t give them responsibility of family it’s time fr them to play and enjoy their life.
  5. Medical Facility:  medicalIt’s our right to get first aid treatment, unbaised doctors and no long bills to pay hospital bills. Medical treatment right should be same for every individual and those who can give should stand up and give this equally to all.
  6. Right to Education:  123_730_333_90Education is birth right for every child, time to say and proof that girl child is equal to boy child. If you are sending your son for education it’s your daughter’s equal right. If we can educate every child we would be having great future with so bright kids.
  7. NO to Dowry : dowrySay No to dowry, parents giving their daughter their life to you is more than a dowry. be a man with spinal cord and say NO to dowry but…but…but… parents who still think dowry is important for marriage request to read my post Dowry to WOWry and take such kind of WOWry.
  8. No violence against Women:no_violence_logo You will say ..”I respect women, never misbehaved with them but have you ever raised your voice against such unwanted event like domestic violence, rape, eve teasing and all…If you see such things , raise voice and help!!
  9. Stand United against Terrorism : terrorism-5vIt’s time to show entire world that we are so united that noone from outside can break us against terrorism. We have capability to show them that united we can just finish terrorism. Read my post We can if we want.
  10. STOP Criticizing : stopcomplainingDo your duties and follow rules, there are much more to do for our country rather sitting in group gossiping and criticizing our system and India. before speaking against just look inside yourself and ask “What I have one for this country ?”
The Post is written in line with the requirement of IndiSpire Post
Copyright © Ruchie2k16

Vastu Direction


What is Vastu Shastra? : It is one of the ancient teachings from the Indian civilization. It deals with the science of the architecture and tells how a building should be planned to channelize the positive energy in our lives. The proper implementation of Vastu techniques has brought peace and prosperity to many households for centuries. Though Vastu started out with the construction rules for Hindu temples, it soon branched out to residential houses, office buildings, vehicles, sculpture, paintings, furniture etc. The science of Vastu is mostly based on directions and the building materials used, along with many other minor factors.

The five elements of Vastu Shastra

There are five elements that are really important in Vastu Shastra. These are-

  1. Earth
  2. Water
  3. Fire
  4. Air
  5. Space

According to the traditional knowledge, the entire universe around us is made up of these five basic elements. In fact, the five elements of the nature have to be coordinated with the five elements of the human body as well.

Basic 8 directions given by Vaastu are :


  1. East: East stands for sunrise, or new beginnings. It is very advantageous for people who are trying to end something bad and getting started with something new. It is the direction of prosperity.
  2. West: The west is the direction where the sun sets, which means that this direction is not really good for beginnings. Store the garbage bins or build the garage in the western direction of the house.
  3. North: North is the direction that is best for the business people who are interested in applying some Vastu in their lives. The planet that rules over this direction is mercury, which makes it really beneficial for people to have offices in this direction. Do not put any staircases in the north, for it can promote financial loss in one’s life.Do not keep the kitchen in the northern part of the house
  4. South: The south is quite a contradictory direction. There is some fear among those who follow Vastu Shastra about this direction. This is because of the fact that there are mixed feelings about whether this direction works for people or not. Say, if one builds a house with a south facing entrance, they might be successful for the first few years, but after that the money will begin to stagnate and eventually start decreasing.
  5. North East: North-east is the direction of god. It is the most auspicious one and it is known to promote positive aspects in men and women.
  6. North West : The north-west is the direction that handles interpersonal relationships. The kind of relationships people have with the other members of the family certainly depends on the same.
  7. South East: South-east is the direction of the logical and reasoning person. It is very beneficial to have the kitchen in this direction.Any electrical instruments, like TVs, motors, batteries, inverters, home theatre, etc. should be placed on the south- eastern side of the room.
  8. South West : This is the direction of the demons, the opposite of north-east. As a result of this, it can command the business field and the decisions made in that field.

Copyright © Ruchie2k16



Infertility – Is it really a curse??


Vidya, happily married from last 10 years and her life is rocking..wonderful, lovable husband and her dream job she love to give her 100% to it.

Entering in cafe, she got surprise to see her childhood friend Sikhsha having gala time with her 2 munchkins…. talking about school days they giggle and shared wonderful time …she her kids for the first time but they were just laughing and playing with her like they know her from years….her friend smiled and asked ” Vidya, it’s long you got married …being career oriented is good but you should now think about family …Why you are not planning for kids?”

Vidya smiled and said ” Yes, we too are planning .”

Sikhsha : Do you know, you should atleast plan one kid now else it would be late…”

Vidya smiled back and kept playing with kids….and returned home..

After she returned home, she was full in tears and only she knows what she is going through… Sikhsha her childhood best friend also not aware what she said and what hurt her friend more….Everyone just keep on and telling her plan for baby, you are so career oriented but only Vidya knows what she is going through.

She always loved kids, after her marriage wanted to have one baby but destiny planned something else for her. Ravi her husband and she left no stones to find out best doctor to get treatment to conceive. Her inlaws, relatives even her brother stopped calling her in functions and ceremony thinking that her presence will not be good. Pain from which she was going can’t be expressed in words but why all blame her ONLY her. Ravi can attend all family function but her mother in law given him strict instruction “don’t bring Vidya for any puja or family functions”

Is she really responsible for her INFERTILITY?

Let us first know what is really Infertility in terms of medical science.

According to WHO ” Infertility is “a disease of the reproductive system defined by the failure to achieve a clinical pregnancy after 12 months or more of regular unprotected sexual intercourse.”… (WHO-ICMART glossary1).

We are in 21st century like we have so many Myths about periods still we are holding up tight Myths about Infertility.The inability to give birth to a child when desired is a very personal and stressful life experience. Many myths surround this area of human life and though medical science has brought about a rapidly growing number of interventions and technologies to assist individuals toward pregnancy, much of it is misunderstood. It is helpful to separate some of the common myths from the truths regarding important subjects such as the causes and nature of infertility and the care of infertile couples.

Myth– “Infertility is usually due to a problem in the woman.
Truth It is important for couples to understand that the causes of infertility are almost equally shared by female and male partners.

Myth – “Infertility is a rare disorder.”
Truth Primary infertility is understood to be the failure of a couple to conceive after one year of unprotected intercourse. In the female older than 35, it is generally defined as no conception in six months since problems with infertility increase with age and age reduces the likelihood that treatments will be successful.

Myth Foods Affect Fertility.
Truth –False. Some have suggested that consuming more (or less) soy affects fertility.

Myth: Having sex every day will increase our chances of conceiving.
Truth: Timing sex during the most fertile days of a woman’s monthly cycle will increase your chances – not how many times you have sex. Generally, the best time for trying to conceive is during the 11th to 17th days of a woman’s menstrual cycle, based on a 28-day cycle. Since a man’s sperm can live for 48 to 72 hours in a woman’s reproductive tract, intercourse every other day during this period is recommended.

Myth: Women going through fertility treatments end up with twins or triplets.
Truth: The majority of women who succeed with fertility treatments will have a single child. The risk of multiple pregnancies with infertility treatments is higher than usual, but can be minimized.

These are few Myths which still exits in society it’s high time we should stop being judgmental about women not having kids and #GiveRespect to them you never know through what they are going!!!

Things what I feel we should say or not to someone who is living with infertility

We should say :

  1. Let them know that you care. The best thing you can do is let your infertile friends know that you care.
  2. Do your research. Read up about infertility, and possibly treatments or other family building options your friend is considering, so that you are informed when your friend needs to talk.
  3. Act interested. Some people don’t want to talk about infertility, but some do. Let them know you’re available if they want to talk.
  4. Ask them what they need. They may also appreciate if you ask them what the most helpful things to say are.
  5. Provide extra outreach to your male friends. Infertility is not a woman’s-centric issue; your male friends are most likely grieving silently. Don’t push, but let them know you’re available.
  6. When appropriate, encourage therapy. If you feel your friend could benefit from talking to a professional to handle his or her grief, suggest therapy imagesgently. If you go to therapy regularly, or ever have, share your personal story.
  7. Support their decision to stop treatment. No couple can endure infertility treatments forever. At some point, they will stop. This is an agonizing decision to make, and it involves even more grief.

Things you should never say :

  1. Don’t tell them to relax. Comments such as “just relax” create even more stress for the infertile couple, particularly the woman. The woman feels like she is doing something wrong when, in fact, there is a good chance that there is a physical problem preventing her from becoming pregnant.
  2. Don’t minimize the problem. Failure to conceive a baby is a very painful journey. Comments like, “Just enjoy being able to sleep late . . . .travel . . etc.,” do not offer comfort.
  3. Don’t say there are worse things that could happen. Who is the final authority on what is the “worst” thing that could happen to someone? Different people react to different life experiences in different ways.
  4. Don’t ask why they are not trying IVF. Because most insurance plans do not cover IVF treatment, many are unable to pay for the out-of-pocket expenses. Infertility stress is physical, emotional, and financial.
  5. Don’t push adoption or another solution. So often infertile couples are asked, “Why don’t you just adopt?” The couple needs to work through many issues before they will be ready to make an adoption decision or chose another family building option.
  6. Don’t say, “You’re young, you have plenty of time to get pregnant.” Know the facts. It’s recommended that women under 35 see a fertility specialist after being unable to conceive for one year. Being young increases your chance of fertility treatments working, but it does not guarantee success.
  7. Don’t gossip about your friend’s condition. For some, infertility treatments are a very private matter, which is why you should respect your friend’s privacy.
  8. Don’t complain about your pregnancy. For many facing infertility, it can be hard to be around other women who are pregnant. Seeing your belly grow is a constant reminder of what your infertile friend cannot have. Not complaining can make things a little easier for your friend.
  9. Don’t ask whose “fault” it is. Male or female factor. Just because a friend has told you he or she is experiencing infertility as a couple, does not mean he or she wants to discuss the details.
  10. On the other hand, don’t assume the infertility is female factor. 1/3 of infertility is female factor, 1/3 is male factor, and 1/3 is unexplained.

#RespectWomen #RespectFeelings

This blog is to #SpreadAwareness about Infertility through Infertility Dost, India’s first website that facilitates couples to brave infertility with support and knowledge. You can find other links  on Write Tribe.


© Ruchie2k16

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Thanks or hopping and reading this post …please share your any such incident, any person you know gone through same pain !!!


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