How to Create an Effective Gym Website – A Case Study

The top gym and fitness center websites have charming presentations just like their actual centers. Any seasoned developer knows that to have an extraordinary website design, you need to rise above just aesthetics; user experience and usability matters too. There are a few tips and hints from our designers, we would like to share. These are to help you get the maximum benefit from both aesthetics and usability. Hope that they inspire you and help you understand what it takes to craft a brilliant gym website design.

The best practices for gym website design

Who is the best source to find out what’s behind a successful web design? Designers and business owners of course. So we got helpful insights from the clients regarding what has been working best for them. Our designers too shared what thought was put behind the successful designs and what are the best practices for the gym website.

  1. Convey a clear message in a readable way

Cut short the jargon and fluff from the website. Just creating pretty pages and not conveying a clear message will not get you anywhere. Design your page around the message you want to portray. Aim for the best user flow with direct and concise content. For better user engagement, present the right message in the right way and grow sales. Here are a few more tips for better readability:

  • Use white space between columns of content
  • Keep features descriptions brief and to the point
  • Using headings and subheadings for easy scan in one glance
  • Organize and structure your content to make it accessible
  1. Make sure navigation is seamless, consistent, and intuitive

Use clear names for menu tabs. Navigation on your website should be seamless and consistent. Cross-check for links and allow external links to be opened in a new tab. It’s important that users find it easy to get anywhere on your website at any time.

There is a reason the majority of the websites have the menu bar at the top. Better still make it freeze at the top of the screen.

All the offers and rewards should be clearly explained for catching the attention. Vague offers pop-ups present the idea of just a publicity stunt.

If your gym features a sauna, highlight it on the home screen and in meta description as it is a premium service.

  1. Choose the right color palette

The choice of color says a lot even before the visitor has had a chance to read the content. Let the color resonate with the owner’s personality. The right colors can convey the right message about your gym, increase readability, make important elements stand out, attract visitors’ attention, and build a successful brand identity.

Essentials of creating a color scheme:

  • Try to portray a cheerful atmosphere through your website. Users will link it to the environment you will have at your gym. Avoid dark colors.
  • Gray and brown are not well received by the majority of the people. Opt for a color palette that best describes the brand personality. Orange is the favorite choice by the gym owners as it suggests ruggedness and excitement.
  • Consistency should be maintained for colors use, Uphold the same color for a particular type of element like text, backgrounds, CTAs, links, etc.
  • Use can draw another advantage from your color choice. Use a good contrast to draw attention to important elements that you want to highlight such as CTAs, offers, and features.     
  1. Images and animations are a great tool

A picture is worth the thousand words.

A catchy image or animation can drive a strong message. Users find them particularly engaging. They are a great way to build the content on your web pages and create flow.

Lets share some handy tips for using images and animations:

  • Do not overuse images and animations. They may slow down your website.
  • Use high-quality and aesthetically pleasing pictures. Prefer the original picture of the gym.
  • Use animations that reflect your brand.
  • Again don’t overload your website with animated elements. Let there be ample white space. If everything is spinning and flying, visitors may feel confused about what to look at first.

There is always a lot to learn and upgrade with the ever changing technology. Happy website designing!

Eat Healthy and Eat Right for Weight Loss

Eating healthy food will provide you with a sufficient amount of nutrients, which helps you to boost your metabolism. Eating a well-balanced diet can facilitate your get the calories and nutrients you’d prefer to move for the total day. A healthy and well thought out diet plan gives your body sufficient nutrients it requires for everyday bodily functions all the while keeping your calorie intake within the goal for weight loss.

Fitness is a form of a relationship, you can not cheat and expect it to work. you are what you eat. Eat right and eat healthy to lower your risk for heart failure and other health conditions. Include more fresh foods and vegetables in your diet rather than canned and processed food. Fruit and vegetables are a wonderful natural source of vitamins and minerals, including folate, vitamin C, and potassium. Citrus fruits are natural immunity boosters.

Food is fuel. If you won’t eat then you will not be capable of concentrating on your work. Fruits are a prime source of dietary fiber, which is very much required to care for a healthy gut and forestall constipation and other digestion problems. A diet high in fiber can also reduce your risk of cardiovascular disease, and bowel cancer. Vegetables are an honest source of minerals and nutrients, including potassium which helps to maintain physical phenomenon. A successful weight loss or weight gain problem is controlled by employing a correct diet plan. If you want to slenderize then you need to eat low-calorie foods. Losing weight can also be a mental challenge, not just a physical one. If you’re taking charge of your mind and body, results will follow. The following points show how to manage your weight:

Intermittent Fasting for Controlling your Weight

It is an eating pattern where you shuffle between periods of eating and fasting, creating a healthy lifestyle just to enhance your eating habits. It doesn’t say anything about which foods to eat, but rather when you should eat them. Everyone has their own style of intermittent fasting, all of which divide the day or a week into eating periods and fasting periods. People prefer to just have a glass of water immediately after waking up to hydrate. Skip on breakfast but having a black coffee or tea would be nice. It would be more beneficial if you had a glass of apple vinegar water instead. Go for a brisk walk or do some yoga to line the tone for the day. Enjoy a caffeine boost, either black coffee, green tea, or whatever you prefer. Just ensure it’s zero calories otherwise you will definitely break your fast. Within some hours, you will feel hungry. Cope up by drinking water, having a bit more caffeine, going for a walk, or getting heavy into your work. This hunger pang will pass. During lunchtime try and keep it clean. Choose a nutritious, lower-calorie diet. Drink more water, you’ll be feeling more active.

To Snack or to not Snack

Just because you can eat right away, doesn’t mean you must. You’ll snack away your resolution of weight loss. Try and skip it. Make an awfully light snack if you need to. Low carb snacks with a moderate amount of protein and fat will make a healthy munchy.

During time for dinner

It is the best practice to have dinner at 7 pm and to be done eating by 8 pm. It conveys your body to fast for 16 hours. Opt for a healthy dinner. No single food provides all the calories and nutrients for the body to stay healthy. Maybe combine an enormous salad with lean meat. Salad with a range of fresh seasonal produce and fresh herbs. Never eat twice daily. If you wish for a burger, make it yourself. Fasting begins after 8 pm, no more food after dinner, no matter what! Drink the rest of your water goals, and get some rest.

While it is the general opinion that having 5-6 meals during a day may be a lot, your body actually finds it easier to consume the calories in 5-6 small meals as compared to three huge meals. Hence it’s always advisable to take snacks as mini-meals in between the larger meals of the day. Include the following items as snacks:

  • Vegetable/ fruit salads
  • Fresh fruit smoothies or whey protein shakes
  • Multigrain flour khakras
  • Milk
  • Vegetable poha
  • Home-cooked multigrain cookies

Weight loss and gain, revolve around calorie consumption and expenditure. You melt off extra fat deposits in your body once you consume fewer calories than you expend. Conversely, you gain weight once you consume more calories than you expend. To drop those excess kilos, all you need to try to do is eat within your calorie budget and burn the specified number of calories. Experts suggest that a mixture of both works best. Studies show that it is 20% exercise and 80% diet that affects weight control. Get your customized daily requirement of calorie consumption and burn according to your lifestyle from the dietician at your fitness center or gym.

Beginners Guide to Build a Secure Mobile App

App security isn’t just an additional feature or a benefit – it is a core need. You may lose millions of dollars, trade secrets, intellectual property and foremost the trust of the customers. One breach will dismantle the years of trust. Even the most loyal customers with not give it a second thought before cutting the ties. That is why being proactive against this threat is pivotal from the moment you start writing the first line of code.

Every time you install an app, you end up sharing a lot of data even before you start using it. If you think about it, all types of details like your biometric data, important dates, bank details, interests, dislikes, and what not is floating about in the ether, through multiple apps. Hackers, industrial spies, and data thieves are on the continuous probe to exploit all the forms of sensitive data.

Given their pervasive nature in modern times, cyber threats are also becoming more advanced with technology. Other than personal information of the individuals, attackers are constantly on the prowl for applications exchange within big enterprises. That’s where all the sensitive information is available in bulk.

Suffice to say, with money and reputation at stake, mobile app developers need to be proactive while designing. They need to rise above the bare minimum and think ahead to build enduring security into their apps:

1. Start by penning down a Secure Code

Any hardened attacker will first probe the code for bugs and vulnerabilities to break into an application. All they need is to get their hands on a public copy of your app. From there, they will make an effort to reverse engineer your code and modify it according to their malicious intentions. Studies show that poor coding at the beginner level affects nearly 11.6 million mobile devices at any given time.

Keep the foot on the security pedal of your code while developing and make sweeps to harden your code. Your all purpose and intention should be to make it tough to breakthrough. To counterfeit reverse engineering, complicate and minify your code. Invest a lot of time in testing. Bugs are bound to show up. Fix bugs as and when they are exposed. The modular design of coding is beneficial. It will be easy to update and patch. Make a conscious effort to keep your code agile so it can be updated at the user end post a breach. Do not skimp on code hardening and code signing.

2. Persistent Data Encryption

Take all the help from the most significant mitigating factors in a data breach: encryption and automation. Every single unit of data that is exchanged over your app must be encrypted. Encryption renders plain text unreadable and vague words. Only those who have the key will be able to put it back to make sense. Share the key with only those who you trust. Even if the encrypted data is breached, there’s nothing criminals can read and misuse.

Encryption is a very powerful tool. Even the organizations like FBI and NSA seek permission to enter iPhones and access WhatsApp messages. If they can’t break through willfully, hackers sure can’t.

3. Be Extra Cautious with Libraries

It may seem like an easy way out to use third-party libraries at the time. You need to be extremely solicitous and do not skip testing the code before using them in your app. Some libraries may be poorly coded, not timely updated, and awfully insecure for your app. It is best to use controlled internal repositories. You may block direct components download from the Internet to protect your apps from vulnerabilities in libraries.

4. Authorized APIs Only

Don’t use short cuts when dealing with APIs. It is highly recommended to deploy authorized APIs only. The loosely coded ones can inadvertently grant a hacker access to sensitive information. For example, programmers can easily reuse locally cached authorization information when making API calls. However, attackers may use this loophole to capture privileges. It is easier said than done but still only use centrally authorized APIs for maximum security.

5. High-Level and Strong Authentication

Developers may claim that authentication depends on the end users of your application, but as a developer, you can encourage your users to be more sensitive towards authentication.

You can apply validations for your apps to only accept strong alphanumeric passwords that must be renewed every 45 days or three months. Multi-factor authentication is proving to be more secure. User must input a combination of static password and dynamic OTP. In the case of excessively susceptible apps, you may deploy biometric authentication like a retina scan and fingerprints. To maintain extra caution design the app to auto-sign out after a fixed interval.

6. Incorporate Tamper-Detection Technologies

Update your apps with advanced techniques to set off an alarm as soon as an attempt is made to tamper with your code or inject malicious code. Active tamper-detection works as a first and most important defensive wall against intrusion attempts. It renders the code non-functional if modified even the slightest.

7. Use the Principle of Least Privilege

The principle of least privilege dictates that a subject should gather only those permissions it absolutely needs to function and no more. Don’t go on accessing every privilege thinking just in case. Have a definitive list of minimum permissions required for it to function. If you don’t need access to the user’s media files, don’t ask for it. Refrain from making unnecessary network connections. The list goes on and varies depending on the specifics of your app. In short, perform continuous threat modeling as you update your code.

8. Use Token for Session Handling

As convenient the mobile devices are, they are that insecure. Mobile “sessions” last much longer than on desktops. Hence session handling becomes harder for the server. Instead of device identifiers, use tokens to identify a session. You can revoke both access and refresh tokens at any time, making them more secure in case the device is lost or stolen. Other practices that could be exercised are; send tokens over an encrypted channel only and verify the signature immediately upon receiving it.

9. Use the Best Cryptography Protocols

All of your hard work in encryption will pay off only with secure key management. Never hard code your keys. Use of hard-coded credentials saves time upfront but significantly impacts security. Store keys in secure containers on server and never ever store them locally on the client. As storing credentials on the device provides a stationary target. Only use latest and most trusted APIs, such as 256-bit AES encryption with SHA-256 for hashing. Modern security threats have rendered widely accepted cryptographic protocols like MD5 and SHA1, incompetent.

10. Test Over and Over

Securing your app is a never ending process. Novel threats surface and new solutions are required. Leave no stone unturned while testing your apps for vulnerabilities. Invest in penetration testing, threat modeling, and emulators. Keep an eye on new updates, fix them promptly and issue patches when required.

Conclusion

Data breaches are becoming a common occurrence. Latest data breach reported in October 2020 that a hacker had accessed the personal information of millions of Capital One credit card customers and card applicants probably didn’t shock all that many people. Although affecting millions, sadly it is not even in top 10 data breach incidents. Reason again was poor security standards.

Lay equal emphasis on security of apps as usability and aesthetic appeal. It’s time take notice of the importance of cyber security. Hope you will follow above guidelines to keep your apps as secure as Fort Knox.

How to expand your fitness business

For any successful businesses, it’s important to reach new customers and seek opportunities to be as inclusive as possible. Specifically in the fitness business, maintaining the current customer base is as important as enrolling the new customers. But for the exponential growth, you have to be on the constant lookout for the potential customers. This post will guide you and suggest strategies to do just that—to broaden your services, connect with untapped groups of customers, and bring on board those with various needs by providing them the better experience.

You must be all ears by now for these innovative ideas to help grow your business and make your fitness club more of a brand than just a facility.

Try new demographics to find potential customers

You must have been reaching out to a lot of people in a hope that they could be your next customer. Along with quantity, quality matters too. You should explore more around your neighborhood and look for opportunities to attract an increasingly diverse clientele. This means adapting your outreach messaging and expanding service offering to accommodate for those outside of your main demographic.

In short, broaden your horizons so that you can leverage your business. It’s a win for both you and your community.

  1. Connect with older adults

To start with, you may consider reaching out to seniors. They may form an entirely different group than your existing clients and have different requirement set when it comes to fitness. This will surely expand your customer base. Custom designed strategies like the following can help you establish a more welcoming class environment for older demographics:

  • Introduce discounts for those 65 and up. Most of them are on a fixed income and will be happy to save on their membership, classes, or other fees.
  • Design modified programs keeping in mind the older clients so that it is easy for them to take part in class activities; this may include shorter or low-intensity classes.
  • Walking is the most popular and easily achievable physical activity. Establish a walking group combining people of same age.
  • To promote your senior-friendly classes, you may host a pop-up event at a local senior center. They will be more than happy to have some diversity in workout options.
  • Sessions for seniors should concentrate on mobility training like balance and flexibility. Working on all of these is important because it helps you age well. Although it maybe uneasy for them to do much physical activity, but regular exercise will bring them relief.
  1. Consider the needs of families

Being a parent, it is awfully difficult to balance work and personal time along with the needs of a child. Parents crave for someone to understand this and come up with solutions focusing on their needs. Creating and offering classes that take their needs into consideration, can help your business target parents and soon-to-be parents:

  • Present pre- and postnatal classes. Clients who are pregnant or have recently given birth are particularly in need of exercise. Most of them do not find suitable programs around them. Including such classes in your fitness club is a great way to support them.
  • Schedule a “Parent and Me” class every once in a while for customers to connect with their children during classes. Parents will feel as being treated specially and will be your loyal customers from henceforth.
  • Obvious but effective solution for parents is an express class. Parents are always on a tight schedule. They will benefit a lot out of these shorter but action packed classes. They’ll be thankful for abbreviated versions of classes that allow them to pull off their goals.
  • Provide on-site childcare. This is another way to provide peace of mind to parents who’d like to join a class but need to make sure their little one is taken care of. Establish an in-house system or collaborate with a nearby play school. You will be surprised by the turnout.
  1. Develop schemes just for students

If you have a college, university, or other institution of higher learning in your vicinity, you may need to come up with a few strategies to target students. This faction may be working with limited financial resources but they are highly interested in fitness activities. So it’s beneficial to provide specially curated offerings for students. Few of the suggestions are listed below:

  • Again a simple way is to provide student discounts. Offer students a reduced rate on memberships and/or classes against their school IDs.
  • Offer a higher discount on group joining. Students in this age love to hang out with their friends and mostly want to do activities they can participate in collectively.
  • Partner with local schools or educational institutes. You may offer internships or work/trade options for students. Passively this will promote your classes and business on-campus and with parents of the students.
  • Create classes keeping in mind the interests of the students. Young people between 18 to 25 years are most interested in fitness activities like kickboxing, CrossFit, and swimming. Listing these classes and programs in your gym is a great way to strike up a relationship with young adults and students.
  1. Help beginners get started

There are a few things you can adjust in your fitness club to help beginners feel comfortable and confident in starting their journey:

  • Start by something simple as a walking group. Walking is a low-impact exercise, it’s a great way to start moving, especially in the beginning.
  • Information is the key. Educate beginners on all the facilities your business offers. Sometimes, all it takes is a little information to help clients feel better about trying a new class.
  1. Empower individuals who are differently-abled

A few considerate accommodations for those with limitations will go a long way in making your business a success:

  • Make your space wheelchair friendly, including wide doors, ramps, and elevators at your entrances and throughout your facility.
  • Invest in assistive equipment, like straps, adjustable chairs or various weights to ensure that those with physical limitations can comfortably participate.
  • Go an extra mile and get certified in corrective movement. There are separate organizations that specialize in fitness for differently-abled. You may approach them for tips.
  • Recruit an extra instructor designated specifically to assist those with limitations through modified exercises or to help perfect their form.
  • Make an accommodating exercise program for individuals being treated, recovering, or living with chronic ailments.

By reaching out to different groups of potential customers will help you reach a wider audience, be more diverse and inclusive in your brand image, and grow your business.

Less is More When it Comes to Writing Website Content

While writing content for your website, you may feel the need to provide all the options to the readers in a hope that they may find what they are looking for. This usually ends up having a reverse effect. Readers will get easily confused and abandon the search or move on to the next website. Seizing the interest of readers in this exploding digital universe can be very tricky. An average user spends around 15 seconds to scan and look for relevant content on a web page in first visit. This is all the time you got to capture their attention. Filling you website/page with useless jargon can cost you heavily.

You may be tempted to write page after page about your services or product description with pure intention of providing information. But this does not work anymore. Content that is well structured and to the point will do you more good. Good website writing is the key to increase conversion rate. Well-written content that’s optimized for the web rises to the top of search results and holds readers’ attention. Mantra is, “Keep it short, keep it interesting”.

It’s all about them

Is that piece of content there to serve the customer? If it is, have you made it easy for them to access and find? Here again user experience is of utmost importance. They are really not bothered about you and your company or products. They simply want to know what benefits or solution you’re providing for them and how you are better in it than others. Every time you put up content on the website, consider the true purpose of the content itself. This is how you deliver good customer service even before they have made a purchase.

Gain trust

Whatever you put up on website should reflect your trust in it. In return it will gain your readers trust. Content must reflect credibility in what you are offering. Content that is too wordy, has too much marketing ‘fluff’ or just isn’t clear won’t gain you that trust.

Present a clear picture

You may actually be the best in the industry, but if you are not able to present it to the potential customers, it is a lost cause. Overuse of content takes away from the value and quality of your messaging. Either the best messages get lost in the jargon, or your website is repetitive and it causes users to lose interest and they will click away. Repetitive content will also harm your Google rating. Strike once, strike hard!

Guide to concise, user-friendly but quality content

Word Count: Limit the number of words on each page to about 300-400 words (except for blog).

Capture interest with images: Use illustrative images. Visual treat generates interest, but do not overuse images as they may slow down your website.

Start with a brief summary: Write an introduction that is concise, factual and direct, so that visitors will get quick overview. This will also be beneficial for search engines.

Headings: Arrange your content under meaningful headings so that a reader can quickly and easily skim your content and skip to the sections of interest. Use of keywords in your headings will help boost your position in search engine results.

Unique paragraph for a unique topic: Each paragraph should just cover one topic. Most importantly, state its purpose it in the first couple of sentences. So, even if someone skips reading the rest of that paragraph, you’ve already delivered the most important information in those first few sentences.

Sentence length: Maintain simple sentence structure. Avoid cascading multiple points in a single sentence. Keep sentences down to 20 words or less. This ensures that your content is easy to skim in a glance without compromising information.  Don’t be over-wordy, or add fluff pieces.

Use lists for layout: Using bullet points and lists makes content easier to read.

Headlines: Dot your page with an attention-grabbing headline. This is sure remedy to gain readers attention straight away.

Use verbs: Allow users to be clear about the needed action eg, Get, Buy etc. Use more verbs and not too many adjectives in your content.

Testing the content: Get feedback from other people. Let them read your content. You will definitely get insightful feedback and get to know the area of improvement.

Call to action: This is what everything trickles down to. Have a simple call to action on your page that does not require much effort from the readers. No one will sit around filling long forms. It is best to have one-click action button. Get them to sign up, get a free quote or whatever so that readers stay with you after they’ve left your website.

Walk, Gym or Swim; But keep yourself active for a healthy life

The best thing you can do for your health is to exercise daily. Short term effects of exercising are visible quickly through controlled appetite, boosted mood, and improved sleep. This wonderful habit rewards with multi-fold benefits in long run too, it reduces the risk of heart disease, stroke, diabetes, dementia, depression, and even many types of cancers. Even moderately intense exercises like brisk walking, stretching session etc, will do the trick. Although everyone in general is well aware of these points, still we find people shying away or lazying out from following this regime.

But studies have shown that people who join a group or specifically a Gym, have more success rate in making exercise an integral part of their daily routine. Community in gym workouts is the top motivator for consumers to go to gyms. The data are not clear whether the social motivator for going to gyms is the obligation to a trainer or class or whether the social interactions consumers have with fellow members is the catalyst or whether it’s just having other people around.

But a social experience at gyms is by far the highest motivating factor for joining and going. Having a professional setup in a gym is also rated highly.

Ever noticed how your body feels when you’re under stress? Your muscles may be tense, especially in your face, neck, and shoulders, leaving you with back or neck pain, or painful headaches.

Few of the well-known advantages of regular exercise are listed as follows:

  • Weight loss and weight control
  • Reduce risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and some cancers
  • Strengthen bones and muscles
  • Improve mental health and mood
  • Improve your ability to do daily activities and prevent falls
  • Increase your chances of living longer

We’re all taught from an early age that any healthy lifestyle should include regular exercise. More specifically, the NHS (National Health Service, UK) recommends moderately intense physical activity for 150 minutes of a week for an average adult. If broken down, it only comes down to around 22 minutes per day. Not too much to ask, right? However, bear in mind that consistency is key. Doing 150 minutes of exercise one day and nothing for the remaining week isn’t the best for your health – but it’s better than doing nothing at all. A conscious effort should be made to reduce time spent sitting or lying down. Modern facilities and work culture has lead us to a more sedentary lifestyle. Break up long periods of not moving with some activity. Let the blood circulate through your body.

Another side effect of modern day lifestyle is a lot of stress. Ever noticed how your body feels when you’re under stress? Your muscles may be tense, especially in your face, neck, and shoulders, leaving you with back or neck pain, or painful headaches. You may feel tightness in your chest, a pounding pulse, or muscle cramps. Best way to give your body and mind a healthy break is to go for some exercise.

Effects of exercising: Short and Long Term

When we exercise, the body goes through many changes. Most often, immediately after physical activity you may feel like you’re fatigued, and even sometimes nauseous. There is no need to worry as these are healthy signs that we’re working hard. You may not feel the effect of exercising straight away, but by being consistent, you’ll benefit from all of the great things our body does while being physically active.

  1. Make You Feel Energised

It might sound contradictory, but by exercising, you’ll find that you have more energy on a daily basis. Of course, you should expect to feel pretty tired after physical activity, but that’s only short term. The reason behind feeling full of energy is that by exercising you’re increasing the blood flow around your body. In short, your blood will absorb more oxygen resulting in you feeling more energetic. Ten minute walk on a treadmill or attending an aerobics rejuvenates you thoroughly.

Physical activity helps keep our hearts healthy and improves its strength in the long run. It is highly recommend getting a heart check-up, especially if you don’t exercise, smoke regularly and are overweight.

  1. Fight depression and anxiety

When you exercise, the brain releases endorphins which contribute towards a positive feeling of mental wellbeing. Exercise is a great excuse to take a break from usual hum-drum of life. The time spent doing physical activity can give you some clear-thinking time away from anxious or depressive feelings. Self-image can also play a part in anxious thoughts and exercise is a fantastic way to boost body-confidence. You get to meet new and different people at gym or fitness clubs. Social interactions brighten the mood.

  1. Improve overall quality of life

It is even advised by doctors to maintain an active lifestyle. Regular physical exercise can help towards reducing the likelihood of developing major illnesses such as cancer, heart disease and type 2 diabetes. A cardio session or simple yoga done regularly keeps your cholesterol in check and promotes proper circulation of blood in all body parts. You tend to intake more water. This in turn flushes out toxins in form of urine. So it’s a win-win in all scenarios.

  1. Weight loss or weight control

Alongside smoking, obesity is one of the biggest causes of cancer. Many types of cancer could be avoided if people maintain a healthy weight. Vigorous physical activity like circuit training or a few minutes spent on cross-trainer will help you to lose excess body fat and stay in shape. Couple this with a healthy diet or get customized diet plan from the dietician at your gym.

  1. Better sleep

Although scientists have not been able to pin point why exactly this happens but daily exercisers sleep better. Once you have had a good night sleep you feel fresh and full of energy the next day. More or less you can say that exercising in form of aerobics or swimming rejuvenates your brains and you get to enjoy deep sleep.

Some Easy Ways to Get Started With Exercising

  1. Start with an activity or exercise that you enjoy doing the most. It may be as simple as walking, cycling, outdoor sports or swimming. Again stick with it and make it a habit.
  1. For those who need a little more push, join a gym, fitness group or a club. Having someone to share the journey with you and guide you, may help you to continue. They create a very positive experience.
  1. Set yourself realistic targets. It is not a sprint but a marathon. Don’t expect extreme results and drastic changes. This way you are just setting yourself for failure. Also it is dangerous if you push your body trying to reach them. Scales may take time to show results but your body will be much healthier on the inside.
  1. Substitute bits and pieces of your routine with exercise. Walk while talking on the phone, cycle to work, taking a stroll after lunch break; it all helps. If your place has a gym you can train at – even better!
  1. If you’re really struggling and spend most of your day chained to your office desk,  there are desk exercises that you can utilise.