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Enhancing Physical Fitness Through Morning Walks and Exercises

Discover the benefits of morning walks and targeted exercises for physical fitness. This guide discusses various workouts that can elevate cardiovascular health, improve endurance, and elevate mood. Explore the importance of consistency, proper techniques, and personalized routines. Whether you're a beginner or an experienced fitness enthusiast, integrating morning routines can significantly enhance your overall wellbeing. Join us as we delve into simple yet effective strategies to kickstart your day with energy and motivation.

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Enhancing Physical Fitness Through Morning Walks and Exercises

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  1. AA rRlforqoZjs.;e~ AA eaxydkeuk **rPpNqnsZofgra iqjLrkPNqdzeqPpjrA i’;se ‘kjn% ‘kra] those ‘kjn% ‘kra Xoa Jq.kq;ke ‘kjn% ‘kra] izczoke ‘kjn% ‘krenhuk% L;ke ‘kjn% ‘kra] Hkw;’p ‘kjn% ‘krkr~AA** ;tqosZn 36@24

  2. vf[kyfo’oxk;=h ifjokj ;qokizdks”Btcyiqj dh fouezizLrqfr lkFkZd ,oavkuUne; o`)koLFkk

  3. vk;qosZn ds vuqlkj o`)koLFkk 100 o”kZ rd & ;qokoLFkk 100&120 o”kZ & o`)koLFkk 120 o”kZ ds i’pkr~ & tjkoLFkk

  4. o`) dkSu \ 80 & 90 o”kZ esa Hkh tokuksa tSlh meax o mRlkg ls ‘ks”k {kerkvksa dk lnqi;ksx djusa okys ;k 30 & 40 o”kZ esa Fkds] vkstghu] mRlkgghu] nhu&nq[kh vkSj gj le; fujk’kk esa Mwcs \

  5. o.kkZJe O;oLFkk vuqlkj thou dk le; foHkktu 1-czEgp;Z & 25 o”kZ rd 2-x`gLFk & 25 ls 50 o”kZ rd 3-okuizLFk & 50 ls 75 o”kZ rd 4-lU;kl & 75 o”kZlsvf/kd

  6. o`)tuksa dk oxhZdj.k 1-vkn’kZ 2-izsjd 3-fopkj.kh; 4-leL;k 5-laosnukdka{kh 6-vkfFZkdfLFkfrvuqlkj

  7. vkn’kZ ftuds ru & eu LoLFk gSa tSls & egkRek xka/kh Jh enueksgu ekyoh; vkpk;Z fouksck Hkkos Jh dY;k.knso th

  8. izsjd ftudseuLoLFk] fdUrqruvLoLFkgSa tSls & Lokeh jked`”.k nso

  9. fopkj.kh; ftuds ru gS LoLFk] ij eu vLoLFk • LokZf/kd la[;k gS • vlarq”V] nks”k n’kZu] vlhfer bPNk,Wa & • dkeuk,W] LokFkZ vkSj yksHk] izR;sd ls lsok • dh pkg] dq<+rs & [khtrs nq[kh jguk vkSj • nq[k nsukA

  10. leL;k ftuds ru & eu nksuksa ls vLoLFk • ifjokj & lekt ds fy, fodV leL;k • ‘kkjhfjd nqcZyrk dk nks”k nwljksa dks nsuk • fof{kIr tSlh voLFkk • udkjkRed fparu

  11. laosnukdka{kh vR;f/kd ttZj vkSj vlgk; • jksx ds dkj.k • ‘kkjhfjd fod`fr ds dkj.k • nq?kZVuko’k

  12. vkfFkZd fLFkfr vuqlkj • dksbZ leL;k ugh & Ik;kZIr /ku • vko’;drk ls vf/kd /ku • vHkko;qDr

  13. ** o`)koLFkkrks thou dkuouhrgSAblsvfHk’kki u le>saAtkschrx;krkschrx;k ‘ks”kdslnqi;ksxlscgqrdqNfd;ktkldrkgSA** & ia- Jhjke ‘kekZvkpk;Z

  14. **o`)koLFkk** dh leL;k,W vkSj iwT;oj ds lkek/kku 1- ‘kkjhfjdjksx @Physical fitness • lek/kku ds lw= %& • mfpr vkgkj fogkj • fu;fer fnu p;kZ • gYds ;ksx & ioueqDrklu izk.kk;ke • xk;=h ea= ti & lw;Z /;ku • izkr% Hkze.k (Morning walk) • tokjs dk jl ,oa vadqfjr vUu lsou • lqikP; lkfRod Hkkstu

  15. 2- ,dkdhiu lek/kkudslw= %& • vuqHkodsvgadkjdksR;kxsaA • NksVs & eksVsx`gdk;ksZaesagkFkcVk,saA • lykgnsusdsmrkoysiuijfu;a=.k j[ksaA • fujFkZdckrksads c[kkulscpsaA • [kkyhfnekx ‘kSrkudk ?kjvr% **O;LrjgsaeLr • jgsa**A • vius ;ksX; lsok & Kkunkudkdk;ZpqusaA

  16. fd;s tk ldusa okys lsok dk;Z • cky laLdkj ‘kkyk dk lapkyu • lRlax & Lok/;k; e.My pyk,sa • >ksyk iqLrdky; pyk,sa • f’k{kk nku ikS<+ vkSj dkedkth fo|ky; • pyk,asA • jpukRed izdks”B esa le;nku gsrq Lokxr • gSA

  17. 3- vis{kk ,oa mis{kk dk }Un • lUrku ls vis{kk,Wa & cq<+kis dk lgkjk • lUrku dk O;Lr thou • pkgdj Hkh le; u fudky ikuk • cM+kas dh ftn lek/kku ds lw= %& • le;kuqdwy vius dks cnysa A • le; ,oa O;Lr thou dh etcwjh le>saA • fuHkZjrk de j[ksaA • uUgsa & eqUgksa ds fiz; vkn’kZ cusaA

  18. 4- izrkM+uk dkj.k & • LokFkhZ dqlaLdkjh larkusA • QS’ku vkSj vk/kqfudrk dh pdkpksa/kA • fuokZflr lk thou • izrkM+uk viekfur cqtqxZ • O;luh larkus • Lkkl cgw dh dyg

  19. lek/kku ds lw= %& • vkn’kZ thou ft;saA • cPpksa dks lqlaLdkjh cuk,WaA • le; ds vuqlkj ifjorZu djsaA • lsok dk;Z esa le; fcrk,WA • vk/;kfRed laxBu ls tqM+saA

  20. 5- ih<hxr varj@GenerationGap lek/kku ds lw= %& • firk iq= gh ugha HkkbZ&HkkbZ esa Hkh er Hksn gksrs • gSa] vr% Hkze esa u QalsA • vius dks cqf)eku vkSj nwljs dks ew[kZ le>us ls • varj curk gSA • lykg ysa lEeku nsaA • rky esy fcBk,WA • la;qDr ifjokj izFkk gh lek/kkuA

  21. lcds fy, mi;ksxh lw= & • cpiu esa ipiu dh rS;kjh djsaA • Hkkoh ‘kkjhfjd] ekufld ,oa vkfFkZd leL;kvksa ds • izfr lpsr jgsaA • tokuh esa lap; djsa ¼’kjhj cy] vkRe cy] eukscy] • vFkZcy½ cq<+kis esa O;; djsaA • Tokuh ds Tokj esa cq<+kis dk HkkVk u ns[kus okys • vnwjn’khZ gksrs gSaA • _f”k ijEijk dk ikyu djsa vkJe O;oLFkk esa ft,WA • /;ku jgs vki Hkh o`) gksaxsA

  22. vHkh Hkh le; gS fujk’k u gksa

  23. 1½ loZ izFke vius thou dh leh{kk djsa **viuk lq/kkj lalkj dh lcls cM+h lsok gS ** vkRe fparu] vkRe lq/kkj] vkRe ‘kks/ku vkSj vkRe fodkl ds _f”k lw=ksa ij dk;Z djsaA 2½ viuh vko’;drkvksa dks de djsa vkSj ifjfLFkfr;ksa ls rkyesy fcBk;saA • larqf”V dk vglkl ruko eqDr j[krk gS A • czkEg.kksfpr thou dk xkSjo vuqHko djsaA

  24. 3½ oku izLFk thou ‘kSyh viuk,W • 50 ds gks pys rks rS;kjh djsaA • ifjokj dk vuko’;d eksg R;kxsaA • lekt dh lsok esa izfrHkk ,oa {kerk dk fu;kstu • djsaA • nkf;Roksa ls eqDr gksaA • cPpksa dh vkRe fuHkZj cuus nsa t:jr ij lykg nsaA • izxfr ‘khy cusaA • lsok dk dk;Z djsa&le; nku djsaA • olq /kSo dqVqEcde dk Hkko txk,WA

  25. 4½ vk/;kfRedrk viuk,W • /ku] en] iz’kalk lEeku dh Hkw[k ls cps v/;kRe • dks y{; cuk,WA • vUreZq[kh gksa & fpUru] euu] /;ku lk/kuk esa • yxsaA • ekuo tUe D;ksa \ • vkRek&ijekRek dk laca/k D;k \ • Lok/;k; lRlax dk lgkjk ysaA • dFkuh&djuh ,d cuk,WA

  26. 5½ ekSu jgus dk vH;kl djsaA • de ls de cksysaA • vuko’;d ,oa vokaNuh; izfrfdz;k ls cpsaA • ‘kfDr dk lap; djsaA • ekSu ekufld ti dk vH;kl djsaA

  27. 6½ Lo;a lgk;rk dsUnz cuk,W • o`)tu vkilh lgk;rk dk chM+k mBk ysaA • pkSiky O;oLFkk cuk,WA • gkL; ;ksx Dyc cuk,WA • Kku ;K esa lg;ksxh cusaA • Lkh[kus dh dksbZ mez ugha gS dqN u;k lh[ksa • tSls& Hkk”kk] T;ksfr”k] ;ksx] vk;qosZn vkfnA

  28. XkksLokeh rqylhnkl usa 80 o”kZ esa jkepfjr ekul fy[kuk ‘kq: fd;k vkSj 120 o”kZ esa iw.kZ fd;kA **rqe u ?kcM+kuk u vkalw gh cgkuk rqe] dksbZ rqEgkjk gks u gks ij eS rqEgkjk gWwA** &iwT; xq:nso

  29. **cq<+kik bl l`f”V dk ,d fnO; ojnku gSA ;g lalkj vkSj thou ds vuqHko Kku o la?k”kksZa dk lkjHkkx **uouhr** gSA ;g thou fo|k dk ifjiDo Qy gS ftlds bl dh ,d & ,d cwan vla[; yksxksa dks uo thou iznku dj ldrh gSA cq<+kik J)k] lEeku dk /koy iqat gS ftlds izdk’k esa ubZ ihM+h u;h jkg ik ldrh gSA &iwT; xq:nso

  30. Lkknj pj.k Li’kZ ;qok izdks”B tcyiqj

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