How to Improve Body Strength: Exercises and Nutrition

There are completely different definitions of health for everybody. The societal norms and beliefs, over time, tricked many people into believing that being fir means being further skinny. Most of us fail to realise that this is likely one of the most prevalent misconceptions one may ever come throughout associated to health and your physique. ‘Fitness’ has so much to do with physique energy, and not what your physique ‘looks like, because everybody is beautiful and unique. 

The whole idea is to develop strong muscular health and agility in movements. But, of course, with that comes a body shape that is attractive for your body type and structure. So if you want to improve your health, strength training should be at the top of your list.

Exercises to increase body strength

1. Strength Training

Strength training makes you stronger, burns calories efficiently, decreases abdominal fat, helps you appear leaner, reduces your risk of falls and injuries, promotes greater mobility and flexibility, boosts your self-esteem and makes your bones stronger. In addition, it improves heart health, helps manage blood sugar levels, and improves your overall mental health.

This article will take you through exercise movements and nutrition tips curated by the HealthifyMe team of experts to increase your body strength and endurance. For best results, you should try to do these exercises at least twice a week. So, buckle up as we take you through the ultimate guide to improving your overall body strength!

2. Lifting Weights 

Of course, starting with the most common weight-lifting exercises is always a good idea. 

If you’re a newbie, begin with primary workout routines with smaller weights and, week by week, improve the reps and weight. You can repair completely different days in per week to practice completely different components of your body- again and biceps, chest and triceps, legs, and so on. 

Lifting weights doesn’t simply construct energy; it additionally helps with self-confidence, stopping accidents in addition to bettering your total psychological well being. 

3. Resistance Bands 

Resistance bands are straightforward to use and additionally extremely efficient. They enhance the standard of your workout routines and additionally assist to focus your management. 

The most vital good thing about utilizing resistance bands is that they’re light-weight and are an incredible various to machines. So, the subsequent time you don’t really feel like hitting the gymnasium or making up excuses, you understand your go-to exercise finest good friend!

4. Gardening

Yes, you learn that proper! Heavy gardening, corresponding to digging and shovelling floor, works on all muscle teams, bettering physique energy. And most significantly, everyone knows how refreshing and calming it’s to spend a while amongst the greenery: it certainly is a type of remedy! Also, it’s a good way to be environmentally accountable and bond together with your kids. 

5. Climbing Stairs

Ditch the elevator, take the steps, and watch your physique stamina and energy drastically enhance over just some weeks! Once you’re a professional at it, attempt to run up the steps. Five flights of stairs a day can preserve the fats away. 

6. Trekking, Hill strolling, Dancing and Cycling

Who stated exercising has to be boring? Instead, choose one exercise that you just get pleasure from and that additionally will get your muscle mass labored up in order that not simply your physique however your thoughts stays pleased and wholesome too! For instance, exercising for 45 minutes a day or brief bursts of exercise between work and different chores can considerably enhance productiveness and health. 

7. Push-Ups, Sit-Ups And Squats 

These are easy and easy-to-do workout routines you can carry out wherever and at any time of the day! Start with ten reps of every exercise thrice a day. Then, regularly add different body-weight workout routines and improve the variety of rounds.

8. Yoga 

How can we miss yoga when speaking about understanding! And hey! Bonus, it doesn’t simply make your physique pleased; it calms your thoughts and is actually therapeutic. Yoga improves focus and total emotional and psychological well being. That’s proper; it hits the bull’s eye, certainly. 

When practised usually, easy postures like Suryanamaskars, leg raises, standing asanas, vajrasana, when practised usually, enhance posture, assist in weight administration, and enhance digestion. As a outcome, you could have a fitter physique, higher pores and skin and hair well being. 

Now let’s transfer on to the varied meals that assist enhance your total physique energy.

Foods that assist enhance physique energy

1. Bananas 

Bananas are wealthy in pure sugars such a Sucrose, Glucose and Fructose. They offer you that on the spot power whereas additionally supplementing your physique with potassium to enrich the working muscle mass. Not simply these, bananas comprise the amino acid tryptophan that helps protect reminiscence, boosts an individual’s capability to study and keep in mind issues and additionally regulates temper.

2. Broccoli 

Broccoli is wealthy in vitamin C. We all know that Vitamin-c is your finest good friend to increase total immunity whereas strengthening your physique. Broccoli additionally accommodates cancer-protective compounds and, after all, are supply of fibre.

3. Yoghurt

Yoghurt, home made curd and even buttermilk are wealthy in calcium and proteins that assist strengthen your bones and stop accidents. In addition, yoghurt has good micro organism known as ‘probiotics’ that increase the immune system, enhance intestine well being and work as a coolant for the physique.

4. Spinach 

Spinach is wealthy in nitrates, iron and nutritional vitamins, which assist overcome muscle weak point and fatigue. Not simply this, spinach additionally helps stop iron deficiency, strengthens the immune system and retains the eyes wholesome. So, as our elders have been telling us for years: ‘eat your greens!’ and add spinach in your curries, smoothies and soups. 

5. Protein-Rich Sources

Some protein-rich bio-available sources embody paneer, tofu, soya, rooster and fish. Fun reality, 100 grams of those give about 20 grams of bioavailable protein, good for a post-workout snack!

6. Nuts 

Peanuts, Walnuts, Brazil nuts, Hazelnuts and Almonds; all of those are extraordinarily wealthy in Calcium, Zinc, Omega-3-fatty acids, all of which assist preserve that muscle endurance going! Not simply this, nuts are additionally extraordinarily good for pores and skin well being as they make your pores and skin look youthful and glowing.

7. Watermelon

Watermelon is wealthy in Vitamin C. It is not any shock that it helps stop dehydration since 90% of it’s water. It additionally accommodates compounds that assist stop most cancers, enhance coronary heart well being, assist preserve pores and skin and hair wholesome. Most importantly, it helps relieve muscle soreness—all of the extra purpose to make it a post-workout snack!


Every journey begins with a small step. You preserve taking one step after the opposite, and you look again sooner or later and see that you just’ve climbed a mountain. Inculcating all of those workout routines and diet suggestions in your way of life is a present that your physique will thank your self for all times. So get going, and when unsure, discuss to the consultants who will assist you to get began on this journey!

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