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Best 6 ways to Stay mentally and physically fit

Published

6 months ago

September 14, 2024

Being physically and psychologically fit is crucial in the hectic, time-constrained world of modern life, where demands are great. Sustaining good health is not merely a choice but a need in a society where mental and physical difficulties abound. Our Workforce Health team, which consists of exercise physiologists, dietitians, and health coaches, is fighting this. So maintain our best 6 ways to stay mentally and physically fit.

Best 6 ways to Stay mentally and physically fit

1.Do yoga and meditation well
Deeply ingrained in culture, yoga and meditation are great methods for stress management and improving focus. Mental clarity and stress reduction can be attained through mindfulness, which is a potent tool for mental fitness that is equally as important as physical health. Easy breathing techniques. Eat with awareness, paying attention to each bite you take. Take walks while practicing mindfulness and focusing solely on your environment. Start off each day with 5–10 minutes of meditation, and as you get more comfortable, progressively extend the time.

2.Good sleep priority
Getting enough sleep is crucial for both physical and emotional healing. The body heals itself when we sleep, and the brain organizes memories and manages emotions. Reduced concentration, irritation, and compromised immune systems can result from sleep deprivation. Establish a calming evening routine that includes mild stretching or reading. Prior to going to bed, reduce the amount of time spent on screens and exposure to blue light. Try sipping herbal tea, having a hot bath or shower, or writing down any ideas that keep you up at night if you’re having problems going to sleep.

3. Take pauses from news articles and social media

Being educated is a positive thing, but it may be stressful to constantly be inundated with bad news or to constantly compare ourselves to other people online. Think about exposing yourself to social media and news articles just a few times per day. Instead, put your attention on spending time with loved ones, reading, going outside, and savoring the little things in life.

4.Keep a balanced diet:

What you eat has a big influence on your mood, energy level, and general health. A well-rounded, nutrient-rich diet supports both good bodily function and mental clarity. To make sure you get the vitamins and minerals you need, eat a range of fruits and vegetables. For long-lasting energy, include whole grains, lean meats, and healthy fats in your meals. Sugar and processed meals should be consumed in moderation, as they might lead to energy slumps and mood swings. To prevent making bad eating decisions when pressed for time, schedule your meals in advance.

5.Put your health first:

Regretfully, we’re not discussing a day to pamper yourself. Everyone’s definition of self-care is unique, and it doesn’t always include going on shopping trips and spa days. Additionally, it can take the form of getting enough sleep at night, taking a soothing bath or shower, visiting your therapist frequently, taking your medication on time, establishing boundaries in your personal and professional life, reading your favorite book or TV show, journaling about your feelings, and digitally detoxing from social media.

6.Make attainable goals and maintain motivation

Establishing goals gives one direction and a sense of purpose, which promotes mental health and a sense of achievement. Achieving both emotional and physical goals can make the journey incredibly rewarding. Establish SMART objectives. It is time-bound, relevant, quantifiable, achievable, and specific for both personal growth and fitness. Divide more ambitious objectives into manageable chores and acknowledge little accomplishments along the way. Monitor your progress and make any adjustments to your strategy to maintain your motivation. Give yourself a treat, a day off, or an enjoyable activity as a reward when you reach goals.

Some Ways to Improve Your Mental Health

Change things up: While following a routine might help us feel efficient and comfortable, experimenting with new hobbies, projects, or cycling routes can benefit our minds.
Prioritize yourself: Show yourself the same respect that you would give to others. Allocate time for your passion projects.
Maintain pleasant company: Strong social and family ties are associated with better mental health. Make plans with people, even if it means keeping a mask on and keeping a physical distance from them. Engage in enjoyable activities to meet new people.
Take care of your body. Good nutrition and physical activity can go a long way to protecting and improving mental health.

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How to Make a Proper Travel Plan During Ramadan?

Published

13 hours ago

March 14, 2025

Traveler

You can still travel during Ramadan, even though it’s a time for dedication, fasting, and introspection. You may travel smoothly and enjoyably while still fulfilling your religious commitments if you plan ahead. This is a comprehensive guide on planning a travel during the month of Ramadan.Ramadan travel tips.

1. Select an Appropriate Location

Choosing the appropriate destination is essential when travelling during Ramadan. Think about locations that provide:

✅ Convenient access to halal cuisine and prayer spaces
✅ A tranquil setting for introspection

✅Mild weather to prevent extreme fatigue

Top Places to Visit During Ramadan:

Mecca, Medina, or historic mosques in Bangladesh (such as Baitul Mukarram and the Sixty Dome Mosque) are examples of religious destinations.

Nature Retreats: For a calm setting, try Cox’s Bazar, Sajek, or Sylhet.

Cultural Spots: Investigating sites with Islamic heritage.

2. Choose Your Trip Dates Carefully

The first few days of Ramadan are not the best times to travel because your body will be getting used to the fast.

There may be less of a hurry when travelling in the middle of right before the Eid holidays.

To prevent last-minute price increases, get your tickets in advance if you intend to return before Eid.

3. Control Your Fasting While Travelling

Travelling while fasting might be difficult. Here are some pointers:
✅ Verify Iftar and Prayer Times: To keep tabs on local iftar and prayer times, use Islamic applications.
✅ Remain Hydrated: To keep hydrated all day, drink a lot of water at Suhoor.
✅ Select Light Activities: Steer clear of strenuous pursuits like extreme sports or lengthy walks.

4. Set Up Lodging and Food

Make reservations at hotels that offer Iftar and Suhoor services. Do some research on halal restaurants before you go overseas.

✅ Keep dates, dried fruits, and snacks on hand in case you run out of food quickly.

5. Pack Wisely for a Relaxed Journey

The following should be on your packing list:

✅ A travel-sized Quran and prayer mat

✅ Cosy, loose-fitting clothing

✅ A reusable water bottle for hydration after Iftar

✅ Basic energy and digestion medications

6. Make Use of Transportation That Is Travel-Friendly

Make reservations for buses, trains, or aeroplanes that coincide with your Iftar and Suhoor schedule.

If you’re driving, schedule meals and prayer breaks.

Steer clear of crowded transit to reduce stress.

7. Continue Your Spiritual Practice

Maintain your spiritual obligations even when you’re on the road:

✅ Offer salah on time (make use of the travel prayer facilities).
✅ While travelling, read or hear recitations of the Quran.
✅ To maintain a spiritual connection, do zikr, or remembering Allah.

Concluding remarks

If you plan well, travelling during Ramadan can be a fulfilling experience. Put your religious obligations first while still making sure you’re comfortable and convenient. You can have a tranquil journey while adhering to the spirit of ramadan if you plan ahead.

Ramadan travel tips.

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“Best Eid Holiday Destinations 2025: Top Places to Travel”

Published

3 weeks ago

February 22, 2025

Traveler

Introduction:

Arranging a vacation with loved ones is ideal during Eid. There are many stunning locations to pick from, whether you’re searching for a tranquil getaway or an exciting getaway. We’ll look at some of the top Eid vacation spots in this list that provide the ideal balance of adventure, culture, and leisure. Prepare to discover the must-see locations during Eid holiday destinations in 2025

**1. Cox’s Bazar: The Best Beach Vacation Spot

Why go? Cox’s Bazar is a well-liked destination for an Eid vacation because of its gorgeous long sandy coastline. During the holiday season, you can tour neighbouring islands, engage in beach activities, and browse local marketplaces.

Activities for Eid include excursions to Himchari and Inani Beach, lavish seafood feasts, and beachside prayers.

**2. The Peaceful Mountain Retreat of Sajek Valley

Why go? Sajek Valley is the ideal location for anyone seeking a tranquil mountain experience. It is well-known for its serene surroundings, temperate climate, and stunning vistas, making it the perfect place for those who enjoy the outdoors.

Activities for Eid: Take in the local tribal culture, visit the well-known Hanging Bridge, and eat a traditional Eid meal in the hills.

**3. A Blend of Culture and Nature in Sylhet

Why go? Sylhet is renowned for its spiritual locations, waterfalls, and verdant tea gardens. It’s a great location to relax and take in the region’s cultural diversity.

Activities for Eid: Take a boat trip on the Jaflong River, explore nearby temples, and visit Srimongal’s tea fields.

**4. Khagrachari: Examine Scenic Beauty and Tribal Culture

Why go? This off-the-beaten-path location combines distinctive tribal traditions with scenic splendour. Ideal for people looking for a peaceful Eid experience away from the bustle of the city.

Eid activities include visiting tribal settlements, exploring the deep forests, and taking part in customary celebrations.

**5. Bandarbans: A Haven of Nature

Why come? Bandarbans provides breathtaking views of the mountains, woods, and waterfalls. With chances for trekking, kayaking, and witnessing tribal customs, it’s an adventurer’s paradise.

Eid activities include hiking to Keokradong, visiting Nafakhum Waterfall, and having a joyous Eid meal in the highlands.

In conclusion, there are innumerable places to visit for the Eid vacation, regardless of your preference for a serene beach, a mountain getaway, or an experience rich in culture. You may make the most of your Eid trip and produce treasured memories by following these suggestions. Plan your 2025 Eid vacation now, and don’t forget to reserve your lodging in early!

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How to Travel to the Sundarbans – A Complete Guide

Published

4 weeks ago

February 16, 2025

Traveler

Introduction

The world’s biggest mangrove forest, the Sundarbans, is a must-see location for adventurers and nature enthusiasts. This book will give you all the information you need to plan a trip to the Sundarbans, including information on transportation, expenses, and advice for a memorable experience.

Getting to the Sundarbans

1. From Sundarbans to Dhaka

By Air: Fly to Barishal or Jessore, then drive or bus to Khulna or Mongla, the Sundarbans’ main entry points.

By Train: From Dhaka, take a train to Khulna, from whence you can head to the Sundarbans by boat.

By Bus: Dhaka offers direct bus service to Khulna or Mongla.

2. From the Sundarbans to Khulna or Mongla

The majority of Sundarbans tours begin at Khulna or Mongla, where you will board a boat to enter the forest.

Food and lodging are included in full-day or multi-day boat journeys offered by tour operators.

When to Go to the Sundarbans

The ideal season is winter (November to February), when it’s cool and pleasant.

Steer clear of the monsoon season (June to September) because of the strong rains and choppy waves.

Activities in the Sundarbans

1. Go to the Kotka and Kochikhali Wildlife Sanctuaries; if you’re lucky, you might see crocodiles, deer, and even the Royal Bengal Tiger!

2. Discover the distinctive local fishing culture at the Dublar Char Fishermen’s Village.

3. Take a Boat Safari: This is the finest way to take in the mangrove forest’s splendour.

4. Take in the Dawn at Jamtola Beach A serene and picturesque encounter.

5. Birdwatching at Hiron Point: This location is home to numerous migratory and unusual birds.

Travel Cost Estimates

The approximate expenses for a vacation to the Sundarbans are broken down as follows:

Bus Fare from Dhaka to Khulna: 700–1,500 BDT

Flight from Dhaka to Jessore/Barishal: 4,000–7,000 BDT

Transportation from Khulna to Mongla: 200–500 BDT

Tour Package for the Sundarbans (per person): 5,000–15,000 BDT

Food and Additional Costs: 1,000–3,000 BDT

The estimated total cost is between 7,000 and 25,000 BDT.

Advice for Sundarbans Travel

✔ Reserve a guided tour: The extensive waterways make independent navigation challenging.
✔ Bring insect repellant because mosquitoes live in the forest.
✔ Dress comfortably: Lightweight, long-sleeved attire is best.
✔ Show consideration for wildlife by avoiding littering and adhering to safety regulations.
✔ Keep emergency contacts close at hand since in certain places, mobile networks could be spotty.

Concluding remarks

Plan your journey now that you know how to go to the Sundarbans! The Sundarbans offer a once-in-a-lifetime experience, whether you’re travelling for the wildlife, the distinctive environment, or just the excitement of an unusual location.