Inner Beauty

Introduction

Physical activity is a cornerstone of inner beauty and overall well-being. At altBeauty, we advocate for an active lifestyle that nurtures both body and soul. Exercise not only strengthens the body but also enhances mood, boosts energy, and promotes a positive self-image. Our commitment is to provide resources and support for your fitness journey, helping you discover the transformative power of exercise in enhancing your inner radiance. Join us in embracing a lifestyle that celebrates the beauty of movement and vitality.

Physical activity

Benefits of Exercise

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Types of Exercise

Aerobic Exercise

Overview: Aerobic exercise involves rhythmic and continuous movements that increase your heart rate and breathing.

Benefits the Body: Improves cardiovascular health by strengthening the heart and lungs, increases endurance, and helps manage weight by burning calories.

Benefits the Mind: Releases endorphins, which are natural mood lifters, reducing feelings of stress, anxiety, and depression.

Video Tutorial:
Aerobic Exercise for Beginners
Strength Training

Overview: Strength training uses resistance to build muscle strength and endurance.

Benefits the Body: Builds muscle strength and endurance, increases metabolism, improves bone density, and enhances overall physical performance.

Benefits the Mind: Boosts confidence and self-esteem, promotes better body image, and helps maintain independence with age.

Video Tutorial:
Strength Training Workout for Beginners
Balance Exercises

Overview: Balance exercises help improve stability and prevent falls, especially in older adults.

Benefits the Body: Improves stability and coordination, reduces the risk of falls, and enhances overall physical function, especially in older adults.

Benefits the Mind: Increases focus and concentration, improves proprioception (body awareness), and boosts confidence in movement.

Video Tutorial:
Balance Exercises for Seniors

Incorporating Exercise into Your Routine

1. Find Your Fit
Choose activities that you enjoy and that fit your lifestyle. Whether it's dancing, hiking, or swimming, find something that keeps you motivated and engaged.
2. Start Slow
If you're new to exercise, start with low-impact activities and gradually increase intensity. Listen to your body and don't push yourself too hard too soon.
3. Set Realistic Goals
Set achievable goals that align with your fitness level and schedule. Whether it's walking for 30 minutes a day or completing a 5k, having goals can keep you motivated.
4. Mix It Up
Keep your routine interesting by trying new activities or classes. This can prevent boredom and help you discover new ways to stay active
5. Find a Workout Buddy
Exercising with a friend can make workouts more enjoyable and help you stay accountable. Plus, it's a great way to socialize and stay connected.
6. Schedule It In
Treat exercise like any other important appointment. Set aside dedicated time for physical activity and make it a priority in your daily routine.
7. Listen to Your Body
Pay attention to how your body feels during and after exercise. If something doesn't feel right, modify your workout or seek guidance from a fitness professional.
8. Reward Yourself
Celebrate your accomplishments, whether it's reaching a fitness milestone or sticking to your routine for a month. Treat yourself to something special as a reward for your hard work.

How Exercise Contributes to a Positive Self-Image and Inner Radiance

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Staying Motivated

1. Start Slowly
If you're new to exercise, start with low-intensity activities and gradually increase the duration and intensity as your fitness improves.
2. Set Realistic Goals
Set achievable goals that are specific, measurable, and time-bound. This can help keep you motivated and track your progress.
3. Mix It Up
Incorporate a variety of activities into your routine to keep it interesting and prevent boredom. Try different types of exercises, such as cardio, strength training, and flexibility exercises.
4. Find What You Enjoy
Choose activities that you enjoy and that fit your lifestyle. Whether it's dancing, cycling, swimming, or yoga, find something that makes you look forward to being active.
5. Schedule It In
Treat physical activity as an important appointment in your day. Schedule it at a time when you're most likely to stick to it, whether it's in the morning, during lunch, or in the evening.
6. Stay Consistent
Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, spread out over several days.
7. Listen to Your Body
Pay attention to how your body feels during and after exercise. If you experience pain or discomfort, stop and seek guidance from a healthcare professional.
8. Stay Hydrated
Drink plenty of water before, during, and after exercise to stay hydrated and maintain optimal performance.
9. Wear Proper Gear
Choose appropriate footwear and clothing for your chosen activity to prevent injuries and enhance comfort.
10. Have Fun
Physical activity doesn't have to be a chore. Find activities that you enjoy and that fit your personality and interests. The more fun you have, the more likely you are to stick with it.

YouTube Tutorials

Full Body Stretching Routine
Aerobic Exercise for Beginners
Strength Training Workout for Beginners
Balance Exercises for Seniors

Podcasts Library

The Rich Roll Podcast: Covers fitness, wellness, nutrition, and mindfulness
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The Strength Running Podcast: Focuses on running, strength training, and injury prevention
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Books Library

"The First 20 Minutes: Surprising Science Reveals How We Can: Exercise Better, Train Smarter, Live Longer" by Gretchen Reynolds

Link:  Buy on Amazon India

"Spark: The Revolutionary New Science of Exercise and the Brain" by John J. Ratey

Link:  Buy on Amazon India

physical act book1

Research Papers

"Physical activity and mental health: the association between exercise and mood"
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"Exercise and mental health: A review of the literature"

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