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9 ways to prevent blue light from a computer screen

Undeniably that the technology in the digital age now
Come into play with almost every aspect of our lives
Smartphones, computers, and tablets are devices that people today use to communicate and work almost every day. Whether it is chatting, chatting, watching movies, playing games, and especially the office workers. That has to work. The screen is used for 6-8 hours continuous sight Resulting in starting to be tired, eye pain, blurred vision easily
Using eyes to look at the screen for a long time Without proper eye care Therefore causing premature deterioration of vision

Therefore, we should take care of our eyes from the harmful blue light correctly.

9 simple ways to prevent blue light from depositing Can follow each other straight away

1. Adjust the brightness and contrast of the screen to feel comfortable. Easily noticed from the fact that we don't have to squint our eyes when looking at the screen.

2. Wear glasses to filter the light from the computer screen. To conserve the eyes against the blue light directly on the screen This will protect our eyes from blue light quite well.

3. Attach the radiation filter to the computer screen. Smartphone part And tablets can also be filtered as well

4. The position of the screen should be about 18-24 inches away from the eye and adjusted to 15-20 degrees below the eye level to help reduce fatigue and eye strain.

5. Should blink your eyes 1-2 times per 10 seconds to keep the eye moisturized at all times. This will help reduce eye fatigue.

6. Use the formula 20-20-20, which is every 20 minutes, should take the eyes away from the screen to look at other areas, looking at a distance of 20 meters from the seat for 20 seconds to refresh the eyes to adjust

7. Adjust the font size to be large enough to read comfortably.

8. Clean the screen To clean the screen completely Will make us see or read more clearly Which is good for our eyes

9. Time limit on the screen, no more than 2 hours at a time and rest for 10 minutes

Preserving the eye from the blue light of the digital device screen Become a necessary practice for everyone, every age, every profession. Don't forget to use the suggested blue light protection methods. To keep the beautiful eyes with us for a long time ....

 Computer Glasses!! Gamma Ray







Blue Light. Danger from the computer screen.

What is blue light?
Blue light is a short wave light with high energy. In the same spectrum as light purple or violet. Which has a wavelength and light intensity similar to UV light. In fact, blue light can be found in nature too Which has its origin from the sun Also found in LED and fluorescent lights. Although we always see the blue light on a regular basis But increasing the opportunity to meet the blue light Especially the eyes through the electronic device screen view Was not a good story.

Danger of blue light
Normally our body can adapt to the natural light blue. But if talking about the dangers of blue light coming from the screen of a mobile computer or TV, it is inevitable that the danger to our eyes is Because our eyes can't filter the light Or protect the light as much as the skin Therefore, the blue light with short waves And high intensity Therefore able to shine through to the retina level Which is the most sensitive layer in the eyes The most common side effects are eye fatigue from using a computer, using a mobile phone or watching TV for a long time. It may also cause dry eyes, sore eyes, blurred vision, including headaches. In some cases that have seen blue light for a long time and continuously, there may be premature macular degeneration problems. In addition, blue light also reduces the activity of melatonin. Therefore causing the sleep system Or the clock of our lives being distorted too.




Blue light protection

The best way to prevent blue light Is to reduce the use of electronic devices that emit blue light Whether it's a computer Mobile phones and TVs, but in practice it is not easy. Because since waking in the morning, we checked the mobile phone To work, we sit on the computer screen Back home, we watched TV. Therefore, the additional methods to prevent blue light are: 1. Use light filtering software or 2. Attach the light filter to the screen

1. Light filter software
Currently there is a program And various applications That helps reduce blue light By helping to adjust the device screen to show warmer colors Popular programs include F.lux® (free) which automatically adjusts the light according to the time of day and Iris® (around 450 baht) that comes with the mode. And features such as reading mode, movie mode, health mode Which can adjust the warm color tone well Not waste the experience of various usage. Via the screen

In addition, if anyone uses Window 10 and doesn't want to download the program Can go into the system settings as follows

• 1. Open the start menu
• 2. Select the gear icon. To enter the settings menu
• 3. Select display, notifications, and power
• 4. Select display
• 5. Turn on Night Light mode
• 6. Set the light and time as needed.

2. Optical filter
Using a filter Considered an easy way And the most effective anti-blue light Which the filter has both plastic and glass Helps to block high frequency shortwave light from the screen of electronic devices. Causing the blue light to not be able to shine through our eyes However, the disadvantage of the filter is not durable. Users may have to buy a new replacement. Another option is to use blue light glasses. Which is a convenient way Because it can be used everywhere And with every device For people who already wear glasses Can also order a lens that can filter blue light at the same time as well



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6 yoga postures with exercise balls

  There are many different exercises to choose from. Aside from being in good health Also helps to build muscles and get good shape in a sustainable way, always the best way, but although there are many ways to choose a beautiful, healthy body, it still has to pass an important stage: Real intention Therefore have to choose an easy way to do it everyday, no need for space Or paying the course fee and attracting

     There are simple ways to exercise. One type that is not much known. But introduced As an alternative for those who want a good shape without having to go anywhere Easily made to stay at home Just go to find the exercise ball Or yoga ball to be used as a tool for this beautiful body mission.

Position 1, lower thighs, arms, abdomen flat stomach

     This position requires a chair that is as high as a ball. Which you may have other furniture in the house that can be used instead Lift your body using both hands, feet on the back of the chair. Two legs straight, stretched on the ball, hold for 1-20. Repeat 10-15 times.

The second position, lying on the legs, lower thighs, abdomen.

     This pose is suitable for those who are lazy. (Don't be lazy) because tired from returning from work. Please lean back. But do not lie down, exercise, then the body will relax, sleep well, do frequent, tighten the hips, reduce thighs, reduce cellulite both the abdomen and thighs

     To lie down on the floor Put the leg across the ball. From the calf to the toes Raise the body up to the end of the feet to 45 degrees. The arms crossed horizontally on the side of the body. Then bend his knees up high Put your foot on the ball count 1-10. Repeat 15-20 times.

Position 3, lower arms, calves and abdomen.

     Another position with the same ball To lie on your back, lift your body by feet and arms. The elbows, feet are on the ball, the body is straight, the legs are straight, do this position for 1-20, repeat 15 times.

4th position, reduce belly

     Another easy position to sit on the ball Put the stand perpendicular to the thigh. Leaning back, tense your stomach, count 1-10, then lift up. Repeat 15 times.

Position 5, lower arms, tighten the chest.

     Stand up straight, hold the ball with both hands, arms straight, then bend your elbows, slowly lift the ball up and hold the face and chest level 1-10, arms stretched, raise the ball forward 1-10 and then down in the starting position. Repeat 15 times.

Posture 6 Tighten the arms, thighs, chest.

     Begin this position by using both arms to raise the ball above the head, arms stretched straight from 1 to 10, then bend down, raise the ball down to the shin level, do it slowly.This pose will also strengthen the back muscles too. Repeat 15 times. Tighten the upper arms, chest and then prevent office syndrome caused by unhealthy back muscles.


Turned to keep the body beautiful With better exercise Regardless of what kind of exercise is good, anyone who does not like anything difficult. Want to do easily at home Then try this method With just one ball can be beautiful body.

Exercise with Gym Ball

Exercise. Gym Ball helps to get fit.

Ball crunch

      Prepare position by lying face down on the ball and feet on the floor, raise the neck slightly, then contracting the abdomen while lifting the upper body - up and down in rhythm, which the practice of this position continuously. Will help build a tummy muscle to fit and firm up quite a lot

Ball push up

      Beginning with placing the ball in front and bending down, use your hand to hold the ball down. Legs stretched back to both sides. By providing the same width as the shoulder Then push up and down slowly by practicing push-ups with the ball. Will help strengthen the muscles in different parts of the body such as chest, shoulders, triceps and abdomen

Ball side crunch

      Begin to prepare in this position by lying down on the ball. By putting the waist and thighs over the ball And using the feet to support the wall Then put hands together in the back of the head And slowly lifting the side of your body up and down, it will help strengthen the abdominal muscles and waist to be perfectly fit

Ball squat

         Start practicing Ball Squat by standing up straight, lifting the ball up in the middle of your chest. And keep your feet apart Then slowly lower yourself into squats and return to the preparation position. Ball Squat will help train many muscles at the same time, such as the abdomen, thighs, hamstring and hips.






Ball Exercises are exercises. With a ball called the Exercise Ball or the Swiss Ball as an important accessory

Initially, Ball Exercises were designed for patients who require physical therapy. With the primary aim of increasing flexibility, stability And increase the power for patients Later, Ball Ball Exercises were applied together with Bodyweight Exercises, using the body weight of the exercise as a motion resistor to help build muscle, flexibility and enhance shape. Without the need for additional equipment

Using Ball Exercises with Bodyweight Exercises helps to use less force, reduce the risk of injury. Which is no different from the previous Bodyweight Exercises, and when practiced to master can develop Ball Exercises is a difficult exercise. That normal exercise can not do. Importantly, Ball Exercises can also be used with other exercise equipment such as Dumbbell, etc.

The advantage of Ball Exercises is that it is inexpensive, easy to carry, and can be used by all ages, and can be used to exercise almost any specific part of the body.


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How to treat knee pain

There are many ways to treat knee pain. Varies according to the cause of the pain Whether medication Treatment, injection, surgery and alternative medicine

Taking medication. Doctors prescribe medication to relieve pain. And treat chronic diseases that affect knee pain, such as rheumatoid arthritis, gout

Physical therapy treatment The doctor will recommend methods of strengthening the muscles around the knee. Especially the muscles in the front thigh and back thigh In some cases, the use of complementary devices to prevent and support the force that is applied to the knee, such as the use of paw support materials in patients with osteoarthritis. In addition, patients with knee pain should adjust behavior to reduce damage to the knee. Whether it is physical movement and playing sports in the correct posture Or exercise regularly

Injections sometimes, the doctor will recommend that the patient inject directly into the knee. The medication that most doctors use to treat knee pain is as follows.

•         Hyaluronic acid is a fluid-like liquid that lubricates the knee in the body. The doctor will inject hyaluronic acid into the knee to relieve pain and help the knee to move better. Which the drug will be effective for about 6 months
•         Corticosteroids Corticosteroids, doctors will inject corticosteroids to relieve pain and reduce inflammation in patients with rheumatoid arthritis. However, the effect of the drug may not be effective for all patients.

Surgery, although doctors will recommend that patients with knee pain undergo surgery. But in most cases, knee pain is not an injury that requires immediate surgery. Patients should study the effects of treatment before making surgery decisions. The surgery that the doctor may choose to use is as follows

•         Laparoscopic surgery (Arthroscopic Surgery) Laparoscopic Surgery Can do by creating a small wound around the knee And insert a small tool with a camera into the knee To check for abnormalities and repair the knee joint, such as strengthening the tendons Orthopedic disc repair Removing bone fragments or cartilage
•         Specific knee replacement surgery Is a surgery to remove an artificial knee Which is made of metal and plastic To replace the damaged knee joint only And is usually a small surgery The patient may take a short recovery time.
•         Knee replacement surgery Is a surgery to remove an artificial knee joint made of metal Or high quality plastic To replace all bones and cartilage around the knee joint

Alternative medicine Currently, research has released information on new methods of treating knee pain. Giving patients more treatment options Whether using dietary supplements Or acupuncture

Glucosamine and Chondroitin. Research has shown that Glucosamine and condensed clay Which is a substance that is often used as a dietary supplement If eaten together Will be helpful to help restore the degeneration The results are clear in patients with moderate or severe pain.

Acupuncture is the use of small needles buried in various points along the patient's body. Whose research claims that Acupuncture may help relieve knee pain. Caused by osteoarthritis




Patients with mild knee pain and caused by mild causes May treat knee pain by yourself as follows

Taking medication. Patients may take medication under the supervision of a pharmacist, such as paracetamol, ibuprofen, or napaporn.

Apply a cream that contains substances that cause numbness or heat sensation. Patients can relieve pain by applying cream that contains substances that cause nausea such as Lido Ken or substances that cause heat sensation on the applied surface, such as capsaicin.

Follow the "RICE" principle which is the 4 principles that should be followed when the knee is injured as follows

•         Rest Patients should refrain from daily activities for a period of 1-2 days in patients with minor injuries. To give the body time to heal injuries and reduce the risk of injury
•         Ice. Patients should compress the affected knee with cold gel. Or a towel wrapped in ice To reduce pain and inflammation You should not apply the compress for more than 20 minutes as it may affect the skin and the nervous system.
•         Compression. Patients should wrap the fabric around the knee. Which is a lightweight fabric The air can pass through. And not wrapped too tightly To reduce the formation of fluid in the knee And the fabric will help keep the knees in normal shape
•         Elevation. The patient should place the leg that causes knee pain at a high level to reduce swelling. Which may place the legs on the pillow Or sitting on a reclining chair that can adjust the height of the legs

Natural treatment of knee pain

Research has shown that there are many herbs that have properties to help treat knee pain as follows.

•     Ginseng has been studied to find that ginseng has properties that help reduce inflammation, which may help reduce knee pain caused by joint inflammation. And also found that ginseng reduces the risk of developing rheumatoid arthritis. However, these studies may still require additional human studies to confirm the benefits of knee pain. Of ginseng
•     Tang Kui. Laboratory tests have found that Tang Kui contains more than two components that have the ability to repair cartilage. Which may help restore the symptoms of arthritis
•     Lingzhi mushroom is an herb that helps reduce inflammation of the body. Often used as a component in the treatment of inflammatory diseases. Especially autoimmune diseases Like rheumatoid arthritis
•     Turmeric. Studies have shown that turmeric is anti-inflammatory and reduces the degeneration of the body. These properties may help prevent and delay the occurrence of osteoarthritis. However, the anti-inflammatory and delaying properties of turmeric also require additional human studies. To confirm the properties in the treatment of knee pain
•     Jiaogulan, a laboratory study found that extracts from Jiaogulan have properties to help reduce inflammation of cartilage cells. Which may help to prevent and reduce the symptoms of osteoarthritis

Knee pain prevention

Even the knee pain from an accident Which is a difficult event to anticipate May not be able to prevent But the knee pain is caused by other factors Most of them can be prevented. Which should act as follows

•     Warm up and stretch your muscles before exercising or playing sports. Especially the muscles in the front thigh and back thigh To reduce the stiffness of the muscles around the knee.
•     Build strong leg muscles By exercising that focuses on building strength for the leg muscles such as walking up stairs Cycling Or playing magic on the legs.
•     During sport or exercise Should avoid sudden changes in postures or directions.
•     Maintaining the weight within the standard To reduce the pressure on the knee due to excess body weight.
•     Wear shoes that are perfectly sized and suitable for the feet. To maintain the balance of the legs while walking or running In addition, patients with flat feet or those with flat feet May be at risk of knee injury Which can result in knee pain Should wear shoes especially for people with flat feet.

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Ways to increase oxygen in the body

What is the normal blood oxygen value?
If the body receives oxygen And sufficient water Will result in beautiful skin Looking good from the inside out, how much normal blood oxygen is enough? Normally, the blood oxygen should be 96-99% of the maximum saturation in the blood. We can measure the oxygen in the blood using a tool called Pulse Oximeter for measuring the pulse and oxygen content in the body. Small, compact, portable, easy to use, just clamping Oxygen meter At the tip of your finger and press the power switch, it can instantly read the oxygen content and heart rate through the screen

1. Take a full breath

This is something that everyone is probably familiar with. Full breathing Will make the body get more oxygen Especially when we are stressed that we will feel the difference. Because when we are stressed The muscles in the body become weak. Causing the oxygen level to drop People who want to relax stress. Then take a deep deep breath for a long time (breathing in the stomach, puffing up and then releasing slowly), oxygen will fill the lungs The oxygen in the blood will increase. Will feel more refreshed

2. Regular exercise

Should exercise regularly 2-3 times a week for at least 30 minutes each time will help the body increase the amount of oxygen. It also helps the heart work more and the blood is pumped to other parts of the body faster. More efficient Makes us feel refreshed perky

3. Heat treatment

Heat from saunas, streaming, or even hot water baths Will help improve blood circulation Helps to pass the oxygen in the blood to different parts more easily because of this heat Will cause the blood vessels and capillaries to expand on the skin Importantly, it also helps the muscles and breathing to relax more.

4. Massage

It is unbelievable that this can help increase the amount of oxygen in the body. Because when we feel pain It means that our muscles are contracting. Poor blood circulation The muscles lack oxygen and nutrients. So use your hands Massage in small circles. Throughout the muscles that are tight Press with enough strength at the point of pain to feel better.

5. Drink more water and add oxygen.

Think that many people don't know That drinking water also helps to increase oxygen in the body Normally, normal drinking water has approximately 7 mg per liter of dissolved oxygen. There is a lot of research that scientists have discovered that remote communities consume water from many natural sources of oxygen, live long and never get sick. at all And look younger Drinking the right amount of clean water Everyday Therefore providing benefits to the body and good for health Especially drinking water that has a high oxygen content. Helps increase oxygen in the blood Greatly increasing the benefits to the body.

The increase in the amount of oxygen in the blood stream can be measured from the fingertip oxygen meter. Can result in various parts Of our body Work better, more effective, such as the brain will stimulate the memory system to improve. And concentrate more If it is the liver Will be able to eliminate various toxins That enters our body more efficiently People who want to focus on health and beauty. Being healthy means making the body able to receive oxygen and use it for maximum effectiveness. Will make the organs work more efficiently and also accelerate the elimination of waste from the body.

Healthy with fresh air

Oxygen will enter the body more. More carbon dioxide is expelled. Refreshing lungs, pumping heart

On average The air around us In various locations It consists of 78% nitrogen gas and 21% oxygen, 1% inert gas, 0.03% carbon dioxide and 0.01% other gases. The most important gas is oxygen. Lead to various cells throughout the body and react with the nutrients in the cells of the body Resulting in energy from water and carbon dioxide Other gas Inhaled and not used And does not touch with any part of the body will be expelled In males, lung capacity is greater than females. Athletes have more lung capacity than normal people. In contrast to the elderly, the capacity of the lung will decrease. Including certain types of lung diseases such as emphysema, cancer, which can reduce lung capacity And the time to breathe a lot of oxygen but with less carbon dioxide such as racers, stress, anxiety, etc. and breathing good air into the body to be alive Respiratory system Circulatory system And various organs of the body progressing efficiently Lacking the air for just a few minutes can result in death.





Inhaling fresh air into the body, Fresh air must have the following components.

• - The moving air is blowing appropriately, with good air circulation. Therefore, open spaces often have better air inside the house. Better than the air in the bedroom or in the car or where there is an air conditioner in a closed room If wanting to breathe, the brain is bright, the body refreshed. Therefore should be in some open space Open the door and window to get some air everyday.
• - The right temperature or coolness around 25 - 29 degrees Celsius, but in reality it can not deny that the current temperature is rising from global warming If trying to choose an area that is close to nature, there are water sources, forests, and more trees. Will be cool, shady and the temperature can drop
• - Suitable humidity There is a lot of moisture in the air during the rainy season. And the area near the water source If anyone is in the air-conditioned room all the time, maybe switch on and off the fan. Or set the temperature of the air conditioner not to be too dry If anyone feels that their skin is very dry Recommend to spray water Apply nourishing cream to the face and body as well.
• - Try to avoid bad air areas. Burnt areas and soot, such as burnt hay, grilled food shops without a hood Areas where people smoke, etc.
• - Good weather in the house can be found in outdoor activities such as gardening, watering plants, planting vegetables, kitchen gardens, planting flowers and taking a walk around the house.
• - and finally, when the weather is good We should breathe properly so that we can exchange air well. Should breathe deeply and pay off for a long time. Will cause gas exchange to occur at the alveoli in the lower part of the lungs Then the oxygen will enter the body more More carbon dioxide is expelled. Refreshing lungs, pumping the heart and circulatory system well. And the sitting or standing position should keep the back straight For the skeleton of the thorax and the chest muscles to help while breathing.

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Ways to improve blood circulation in the legs

Good blood circulation in your legs will help your leg tissues get nutrients and eliminate waste. And is essential for leg health and long-term strength You can improve blood flow in your legs by starting a simple habit. Eating herbs and other supplements And changing your diet Read on to learn how to immediately start to improve blood flow in your legs.

Starting healthy habits in the legs

1. Do not sit or stand too long. You should walk back and forth during the day to allow blood to flow through your legs. Sitting or standing for long periods of time will cause blood to accumulate together instead of circulating. And harmful to your health from time to time If you find yourself in the same position for an hour or more Then move back and forth for 2-3 minutes before returning to the same position again

•         If you work in an office and have to sit and work To get up and rest every time One and a half hours or so Even if you just walk to the bathroom and return to the table But you will be able to move your legs, which will help the blood flow
•         You can also look for a standing desk. Which will allow you to stand instead of sitting while you work

2. Arrange your body posture to help with blood circulation. Do you often cross the mall? Postures are common and will interrupt the flow of blood to your legs. Makes the blood more difficult to tissues, negatively affecting leg health Create a habit of sitting with a good posture to improve blood circulation.

•         Sit with your legs slightly apart and place your feet on the floor. Don't forget to get up periodically. In order not to be in this position for too long
•         You may also raise your legs a little to help with blood flow. Place your feet on the footrest 6-12 inches (15-30.5 centimeters) above the floor.

3. Begin regular exercise. If you can add exercise to your schedule Your blood flow will definitely benefit. Any exercise Anyone who uses legs will help with the blood flow. Try walking, exercising, running, cycling, swimming, hiking and other exercises. That you move your feet

•         Exercise every day for the most benefit. Even walking for half an hour will help improve your leg health.
•         If you are looking for a low-impact workout Try yoga. [1] Many yoga postures use the legs and stimulate the circulatory system.

4. Wear comfortable shoes. Wearing high heels Shoes with pointed head Or other tight shoes may interfere with blood flow from the legs to the heart. When you focus on improving blood circulation in your legs You should wear flats that are comfortable to wear and have a lot of cushioning.

•         Wear tennis shoes or loafers that have space for your feet to move.
•         Choose round toe shoes or oval shoes instead of pointed shoes. Choose a pair of iron shoes instead of high heels if you want to increase height.

5. Wear compression stockings (which are similar to stockings) And it is especially designed to stabilize leg tissues and allow blood to flow more easily You can buy them at the drugstore or go to the doctor to order stockings that fit your legs and personal needs.

6. Stop using tobacco products. Smoking can lead to peripheral arterial disease. Which is a condition in which the arteries in the legs are stiff and the blood is no longer able to circulate If you have poor blood flow then Stop smoking and other tobacco products That is an important way to recover leg health.

Eating herbs and supplements increases blood circulation in the legs.

1. Try drinking Birch Bark Tea. This herb is said to stimulate the circulatory system. You may eat it as a supplement. But can also drink like tea Especially if brewed with a little ginger, it's good Try drinking a cup a day as a daily routine. [3]

2. Eat ginkgo supplements. Ginkgo has been used for medical purposes for a long time. And there is evidence that it can help expand the blood vessels and increase blood flow. [4]

•         Recommend to take ginkgo leaf extract in an amount of 120-240 milligrams per day. Divided by two or three times [5]

3. Drink Cayenne Pepper Tea. This spicy chili is said to help expand blood vessels and improve blood circulation. You can sprinkle it on your food or brew it with tea with honey. Consuming cayenne pepper every day may improve your blood flow over time.

4. Eat fish oil supplements. Fish oil contains omega-3 fatty acids which are important for studying blood lipid levels. Having a high level of "good" cholesterol can help improve blood flow. [6]

•         Fish oil supplements are in capsules and are usually made from mackerel, tuna, cod liver, salmon or herring.

Maintaining a healthy weight
An important part of keeping your legs and feet healthy and improving your circulatory system is Maintaining a healthy body weight Being overweight causes stress on your circulatory system. Eat a balanced diet and consult a doctor to get the right weight for your body.

•     Eat more fruits and vegetables, whole grains. And lean meat
•     Make sure you get the right amount of fiber from legumes. Dried fruits, oats and other fiber-rich foods

Get medical treatment
Talk to a doctor about treatment for poor blood circulation. If changes in lifestyle and healthy habits seem to be ineffective You may have a health problem that is more serious than that. Which is called peripheral arterial disease Talk to your doctor about whether this may be your case. And what treatment options do you have? [7]

•         Peripheral arterial disease occurs when plaque builds up in the arteries and prevents blood from flowing from the feet and legs to the heart. This will lead to leg pain and other symptoms of poor blood circulation. [8]
•         Peripheral artery disease Generally, it can be treated with medication to reduce leg pain. Lower blood pressure And reduce cholesterol
•         Sometimes peripheral arterial disease Also can be treated with heart surgery as well

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Methods of increasing exercise each day

Ways to exercise Everyday life

• - Use stairs instead of elevators. In daily work
• - When stressed or free from work Should go for a walk Or choose to have lunch that requires a round-trip At least 30 minutes.
• - Cycling to work If the accommodation and office are not far away Or choose to walk far from work to the parking lot Or the bus stop.
• - have the opportunity to travel with friends Because aside from being fun Will also help to lose weight Especially programs for trekking, hiking, and waterfall.
• - Participate in activities with various sports clubs such as dance clubs, walking or running clubs for health.
• - Find free time before eating dinner Take family members for a walk Or Pasuban jogging exercise (for those who love dogs May choose large dogs That needs exercise Which will benefit both you and your own puppy).
• - Do not try to exercise too hard at once, should gradually increase the time and change the type of sport that suits you. Does not cause tension on the joints Or causing the muscles to become too tired Which will make you discouraged in your next exercise.

Mixed with weight training and cardio.
Cardio exercises, such as brisk walking, running, biking, swimming, or dancing, will help burn fat. But must be at a level that causes the heart to beat at a certain level for the blood to pump The body has pulled fat. And should also include playing a training power to strengthen muscles and increase the rate of energy metabolism (Metabolism), in which cardio alone is not able to stimulate this reaction as much as playing magic.

Increase calorie burning with exercise.

A clear and effective way to increase the body's metabolism is exercise. By doing cardio exercises (walking, running, dancing) to help burn fat and weight loss exercise Or resistance exercise To strengthen the muscles And this will be the catalyst for our energy metabolism

Aerobic exercise or cardio Can be done from activities such as walking, running on a treadmill Playing various sports Or any activity that makes the heart dance continuously for 30 minutes per day. Or weight training Must have a play plan. May be playing on the day that does not have a cardio Or can play before the cardio Playing can plan to exercise each part of the muscles in the body spread.

For those who just learned to play with resistance (Weight training).

Looking for someone to help - for newcomers should be advised to use the tools and manner of playing correctly from experts. Which, at the gym, usually has a service that provides advice Or if you play at home Suggest to research And watch the tutorial video for beginners first In order to prevent injury and to play to be effective at the point.

Start with little weight - the goal of using resistance directly affects the muscles. Should not cause tearing, so it should start with a small amount of weight that we can lift easily To prevent injury and can gain a little weight If you feel that it is too light, do 12 reps per set 3-4 times. The postures must be complete. Therefore there is no need to play a lot of weight to show anyone. To the extent that we can lift it with enough emphasis.

Go slowly. - Weight lifting up and down quickly does not affect the muscles much. And may cause you injury Use the method of lifting slowly, focusing And feel in every stretching and contraction of the muscles By lifting each time to count 1-5 slowly in the mind, pay attention to the feeling of the muscles feel hot but not hurt. If there is a feeling of pain, stop playing immediately.

Tired and resting - you should find 1 day of rest while doing resistance training. To allow the body to relax and increase energy And strengthen, repair the muscles back.




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Accurate body weighing method

Continuous weighing And see the results that are quite diverse Sometimes not accurate Which only makes you feel disappointed Became a negative feeling

It's important to understand that scales are unbelievably blind devices, regardless of other factors, which we have to know before stepping up the scales.

1. Time
In order to track progress and progress correctly Should be weighed at the same time every week (or every day). The best weighing is in the morning after waste from the freckles. But it must be before breakfast

2. Clothes
Should weigh in the same set Or weigh without clothes Because the clothes have different weights

3. Position
Place the scales in the same position every time you weigh. Which should be a smooth and hard surface Which should not be placed on the carpet Because unstable levels may affect the value obtained

4. Standing still
To get the correct number Must stand still With evenly distributed weight on the feet, and some types of scales only require bare feet

5. Scales type
Body weight will depend on the type of scale used. Mechanisms may vary by company. There are also scales that can measure body composition. And fat percentage To avoid confusion, it is better to use only one device.

6. Weather
Scientific studies have proven that low temperatures, rain or snow levels and wind speeds All of this involves weight loss. You may slim down but not change permanently.

7. Salty foods
Salt may cause hydrocephalus in the body. And add the numbers that appear on the scale

8. Water retention due to hormones
Ladies, remember that your weight may fluctuate. Due to hormonal changes, ovulation and periods often cause fluid buildup which can affect weighing.

9. Body composition
Kilograms of fat And the kilogram of muscle has the same weight But looks completely different That's why it's very important that you know your body fat percentage.

10. Do not weigh after exercising.
When just exercising Weight loss But this is because dehydration is not a real weight loss.

11. Don't think about weighing after a night of socializing.
The food in the restaurant is rich in fat, salt and sugar in large quantities. Can increase blood volume in the body And hydrocephalus The numbers on the scales may not be beautiful.


Weighing seems easy But will do it right And getting a stable number that must be considered based on many factors Don't forget to put these recommendations into practice.

The most accurate weighing When should it be weighed?

In order to get the most accurate numbers The standard time for weighing is when you wake up.

But not immediately waking up and standing on the scales We should go to the bathroom to finish errands first. Then come to weigh Absolutely drink or eat anything before weighing. Because it will result in weight errors

Have you ever seen a boxer weigh before punching? He will only wear underwear and Sport Bra, so we should do as well. Or if not stuck Then fix the cloth and weigh (Wearing a birthday outfit) the more accurate numbers will be

Remember that If starting to weigh in a birthday outfit Must constantly weigh like this So that the numbers don't get inaccurate and standard (Decided now)

Weight in the morning and before going to bed will not match. The reason is Until bedtime We drank water and ate food during the day. Therefore the weight that is weighed in the evening is more than the morning. Sometimes more than 2-3 kg.

Although we have done everything that I already suggested Numbers on scales may not be the same each day. Because the food we ate before Resulting in weight loss, such as certain foods stimulate the body to store water Especially foods that are high in carbohydrates (sugar) and who have menstruation Unstable hormonal levels Can result in weight fluctuations as well.

Therefore, I would like to advise to record weight everyday. And then find the average in each week Add the weight of the 7 days together and divide by 7. You will get the average of the body weight. Now, we compare the results of each week. This will help us to see the differences more clearly.

Or if you don't want to calculate complicated Then put weight data in the application to record food, such as MyFitnessPal and the app will calculate the average for us automatically.




Should weigh every day or not?

As far as I have studied information from many places that There are many gurus who do not recommend weighing everyday. The reason is Weighing every day may make us think again and again. And stressed with body weight and body shape.

Personally, I haven't weighed in for half a year as well. The reason is because my fitness goals are not to lose weight. But is building muscle mass and burning excess fat as much as possible.

But for beginners with the only goal is "lose weight", I recommend to weigh daily when waking up Because research has confirmed that Weighing every day will help increase exercise discipline and diet. While also increasing motivation.

If comparing It's like weighing food and recording it in the Application. If we eat every day, we should also record every day as well. Because these little things will become good habits to lose weight.





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