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

5 things can change life in better way!!

Indian Bloggers


I have learned so far 5 more important things in life ..which I apply and got change in my life …

  1. Respect yourself :img_7111 It’s very important to give respect to yourself, if you don’t respect yourself why some other person will respect you. maintain your dignity and don’t give chance to others to show you down or disrespecting you.
  2. Forgive & Forget:  img_7108This is tough but yes, important if you want peace of mind. Forgive as person who did bad to you or mistake may be not aware how much he is hurting you but once you forgive and let it go you will in peace and forget to move ahead as “when you grow people will start criticizing ” so let those people understand that your harsh words not affects you better …..forgive and forget.
  3. Less Expectation Less Emotional Atyachar: img_7107When we get hurt, when someone whom we love or with someone whom we never expected will hurt you in life… This is really true in my case…I always got hurted by people whom I trusted more or from them from whom I never expected… So always expect the unexpected…and for less emotion atyachar just chill and keep least expectation.
  4. Learn to say NO: img_7109In today’s life this is very important as saying NO means you know your limitation, when you know you can’t keep that promise and will break someone’s expectation better say NO rather giving false hopes to someone.
  5. SMILE: img_7112Smile is the best healing medicine to anyone. Wear this everyday not only you feel good but even people around you will feel positive and happy 🙂 

Simple hacks of life to make it simple and sweet and you as more determined person 🙂

Copyright © Ruchie2k16

Linking it to Friday reflections with the prompt- What has really made a big change in your life?