Skin Treatment Mask

Mud Mask : Take 4 tables spoon of Multani mud, one table spoon of lemon juice, turmeric one tea spoon, egg whiteness two table spoons. Make a mixture of all these things and apply it on face. Keep cucumber slices on eyes and leave it to dry for one hour. When it gets dry, wash it with water. Apply skin freshener after it. In teenage skin excrete extra oil which causes infection and skin acne. People facing skin acne should wash their face with soap which suit their skin. Mud mask is best choice for them. It suits acne skin the most and absorb extra oil from skin. Thus face remains fresh for many days.

Egg Mask : Take one egg. Separate its yolk from white. In winter add few drops of lemon in yolk .And in summer add few drops of lemon juice in white and beat it. Mask is ready to be used. Apply it on whole face except eyes. Don’t forget neck. It should be applied till neck. Leave it for half an hour. In summer wash it with cold water and in winter wash it with Luke warm water. And apply any good skin freshener on face.
Milk Mask : This mask is for acne spots. There are many ways to reduce acne spots. Add sulphur in milk and apply it on face before sleeping. When get up in morning add one glass of water in one glass of milk and wash face with it. After some time wash face with fresh water. Repeat it daily for one week. Pimples will vanish within one week.
Apple Mask : Take one apple. Mash it. At night apply this mashed apple on face and leave it for 20 minutes. Then wash it with fresh water. This act will not only absorb your oil on face but also open your pores.
Almond Mask : Take one table spoon of almond powder and add it in egg white. Use this mask on face at night and wash it with fresh water. It will keep your skin fresh and shiny for many days.

Learning How To Airbrush? Get Help Here

Start by cleansing and moisturizing the face, which will help you evaluate the natural skin shade, and select the most appropriate color of foundation.

Before starting to spray the face, give it a try on some surface other then face e.g. a piece of paper. In this way, you can work out the proper distance required between the spray gun and the skin. Remember the closer you place the spray gun to the skin, the clearer the lines that you draw will be. In order to achieve wider, smoother movements and an even spread of the cosmetic you will need to move your hand away from the face. The optimal distance while doing Airbrush make up is 20 cm.

If the machine is too close the face, the stream of the cosmetic become more linear. As a result, some spots will appear and the foundation will not spread evenly.

Remember: a sudden, are hard press of the starter button may cause a “splash” effect, due to the fact that a larger amount of the product is sprayed all at once. To avoid that, let the air out by pressing the button gradually and then slowly moving the button back; then you may start spraying the foundation.

Be careful: your hand must be moving at all times, otherwise there will be stains on the face.

Girls Health Tips

In this busy and modern routine life many of as live very fast paced lives that we never seem to have the time to stop and think about weather we looking after our health properly or not. It is common saying that “health is wealth”. According to this saying we shouldn’t care our health properly. If you are the sort person who are busy in routine life and never seems to have enough time then the following quick health tips will help you in maintain your health and this saying will perfect on you that “Health is wealth”.

Tip 1: Exercise keeps the man healthy and active whole day so, start the morning with a short 5 minute breathing exercise in fresh air that fresh air contain oxygen which is necessary for breathing and fresh air also clean our lungs. You can do this standing and lying down. The key thing is to be breath deeply to the pit of your stomach to account of 7. Then release quickly for count of 4.

Tip 2: Following your breathing exercise drink a glass of warm water (because the drinking of water in morning clean our stomach and kill the poisonous germs). Then include a slice of lemon if you have it. This will help to cleans and lubricate your digestive system. Have another glass of warm water in the time.
Tip 3: Eating a meal when you are stressed out or when you are on the move is a track habit of finding a quiet place to sit down, relax and enjoy your meal in peace.

Tip 4: Eating meal appropriate time and less then your appetite and during eating do not help of any type of support such as wall or back of chair. Food should be chewing into small of piece with the help of teeth before reaching to the stomach. Many people don’t take the time to chew their food properly. Chewing slowly has many benefits become it enables your digestive to get the maximum amount of nutrients out of your food.

Tip 5: Eating food and drinking liquids that are either to hot and cold can affect the balance of your body and these thing can create problems of tonsils. Different temperature that is extreme can weaken the function of the organs such as the spleen. If you eat very hot food then you can actually burn the sensitive membrane on the surface on your mouth and stomach lining. Over time this can lead serious health complications. Before you put any food or drink to your mouth make sure it is not hot or cold before swallow.

Tip 6: always use balance diet. Balance diet means which contain carbohydrates, proteins, lipids, minerals, vitamins and all such nutrients which are necessary for normal growth and development for our body in proper way. The human balance diet relate to his age, and routine life.

Tip 7: take one small spoon of honey daily because it provides power to our digestive system and protect us from abdominal pain and obesity.

Tip 8: don’t use excess fast food and cold drinks such as coca, Pepsi etc. (Because use of these things have excess amount of carbohydrates and fats). These things disturb the natural digestive system.
By adopting these rules we make our life happy and normal and we will be exact replica of this saying that “Health is Wealth”.

Perfect and Natural Health Tips

Health is wealth a famous quote. A healthy person looks beautiful. Make-up is an additional thing that can enhance your beauty. Necessary thing is health. If you are beautiful and also having a good health then, God has gifted you the most fantastic things to spent a fantastic life. Here are some useful health tips, by which you can make your health better and to gain beauty.

Natural water is one of the best tings to improve your health so at least drink eight glasses of water a day. Early morning glass of little warm with lime is much better.
Green vegetables are good source of essential vitamins and iron so include two vegetables and one fruit in every meal. Begin each meal with a raw vegetable salad, but keep in mind Use only fresh vegetables.
Go on a juice fast for a day. Start with vegetable juice, and sip fruit for lunch and dinner.
Kick the old coffee habit. Have a glass of fresh fruit juice instead.
Decrease the use of high sugar products like soft drinks, ice-cream, candy and cookies in your diet and also avoid beverages like soda, coffee, colas and so on.
Use salt in moderation and wash vegetables thoroughly in clean water before chopping.
Make every meal an enjoyable experience. Set dishes out attractively and chew slowly to appreciate the full flavor of the foods you eat.
Choose to be radiantly healthy. Keep yourself informed about the nutritive value of every food you buy.
Sit at the table at meal times. Don’t read the paper or review bills while eating.
Eat just to the point of the fullness. Don’t stuff yourself!

Stop smoking and restrict alcohol consumption.

High Definition Beauty

User who have become accustomed to the quality of high definition beauty micro foundation on air, but who do not continuously use airbrushes, can now immediately take advantage of the new high definition Micro foundation of air spray to achieve a non-streak and uniform make-up result.

Micro foundation on air spray dries very quickly and afterwards, will not smudge or rub off. The product moreover fulfils the requirement widely held to be impossible to meet of providing excellent cover, yet appearing natural, as demanded, of course, by high definition TV applications. Volatile silicon oil has a smoothing effect on the skin, and it also affords pleasant wearing comfort and renders the foundation resistant to water. The addition of natural beeswax assures uniformity of the product structure, while vitamin E acetate cares for the skin and protects it from harmful environmental factors. Application is straightforward it’s a simple and practical spray form making this make up easy to use and apply anytime and anywhere, and is especially effective for décolleté, arms, and legs.

Contouring the Lips

Classically elegant look is completed with precisely contoured, matte, soft-powdered, pink lips. This delicacy will be in perfect balance with the smoky eyes. For contouring the lips, you can use a derma graph, for example, which is a soft pencil made of cedar wood produced by KRYOLAN GmbH. This cosmetic is available in 20 shades both in versions o matte and shimmering colors.
How to achieve a precise lip contour: Achieving ideally contoured lips is not easy. Firs, a line must be drawn from the outer corners of the lips towards the middle part or vice versa from the middle of the lips to the outer corners. Never draw from corner to corner, because the result achieved by drawing a line in this way will never be precise or perfectly symmetrical.

Lips make-up: After contouring the lips, fill them in with a matte, creamy lipstick in light pink. For the application of the lipstick, use a flexible brush that is pointed at the end, preferably made of marten bristles; always stat tin the corner of the lips, moving toward the middle.
A second application of the lipstick increases its durability. After applying the first layer of lipstick, press the lips with a tissue and apply some loose powder. Then the second layer may be applied; remember to impress excess lipstick into a tissue, for a clean, smooth effect.

Make Up Rules to Makeover Yourself

To do makeup is a great art, in today’s era make up is at its peek. But doing makeup is not everyone’s cup of tea. If you do make up with more care and manner you get the best result and your face look very pretty and charming. But if makeup is done in urgency, it causes to make you horrible instead of beautiful. So here you are gonna find some essential rules to follow in makeup for best results.

First of all you must keep clean your dressing table from unwanted material that can cause dividing your attention, while doing makeup. Without concentration on makeup you can’t get the best results.

Avoid using fake material and be aware of your cosmetics status either it’s not expired.  It can harm your face skin.

Good health is very imperative in looking good. So always be in the pink by using best diet plan. Without good health you can’t look gorgeous even having the best makeup.

Urgency in makeup is harmful for the skin so never be in rush as doing make up.

Never let other ladies use your makeup kit or hair brush etc, as it transfers Germs and be risky for the skin.

For better results always have the makeup alike with your dress color.

Make up must be done in bright light.

Always wash your face with good quality soap or face wash before starting make up. Otherwise face will look weird and skin will seem spoil.

Make up instruments must be kept hygienic, particularly brushes.

When you start makeup, keep your brain washed from all the nervousness and stress. Most of the ladies have the worst makeup only due to anxiety or worries. And be every one’s eye apple. It’s also an important rule of makeup to be tension free. You must keep blush on, lipstick and powder in the purse to handle the emergency situation.

How TO Select Perfect Dress and Makeup

Dressing plays a vital role in someone personality. It’s not essential to make luxury clothes to look beautiful but if simple dresses like cotton will be worn with style, makes you good looking. There are some rules to wear a dress that should be followed. It depends on weather conditions and your skin color.

Winter Season Dressing:
In cold winter any types of clothes can be dressed as you wish. Mostly dark colors are worn during winters. Silky dresses can also be put on but such dresses should be avoided that mash up with your body.

Summer Season Dressings :
Dressing in summer season are to be selective. Cotton, Loon or any fine clothes should be wear and avoid silky clothes. In hot summers light colors like sky blue or light pink can be dressed.

White Skin Dresses :
On white skins almost every color looks beautiful but dark colors like Navy Blue, White, Green, Red and Black look stunning on them who have white skin.

Darkish Skin Dresses :
On such type of skin mostly light colors are suitable but you can choose from Cream, Sky Blue, Brown, Light Pink and colors like them according to your desire.
Dress effects on Makeup :
Dressing has a great affect on your makeup. Makeup should be matching to your dress color. To make your dress and make up matching and eye-catching, there are some tips to own.
Lipstick and eye shade are the main part of your makeup, if these are make over matching your dress color. It will make you stunning. As if you have worn white, blue, green, red or purple dress, lips and eye makeup must be done accordingly. Other wise mostly red and brown colors in lipstick are being used. But there are many other colors available in the market that can be matched.

If there is a dark color dress you own then use a talcum powder as it does not look on your dress.
If foot wear like sandals are matching with your dress, it will glow you up.

How to Get Rid Of Pimple Fast

To dispose of a pimple swiftly, there are many techniques that can be obtained from home therapies. It’s hard to get into the community with a big zit on your face in spite of the events. If you don’t want to spend more on zapping zits, a dermatologist is a good choice for that.

It will be treated with a cortisone injection and an antiseptic cream for applying on the zit for 2 days. Of course the pimple is vanished after two days applying the cream and unobvious exactly after the cure.

The paste of baking soda mixing with some drops of clean water will help in getting rid of pimple rapidly. Apply it while going to sleep and wash it in the morning, the outcome is remarkable.

If your pimples have a white head, they can be zapped as quickly as you want. Just pres it with a tissue or clean paper and the yucky material will come out but it should be done very carefully. That it doesn’t harm your skin by pinching it very softly. The ugly pimple will not be here the next day.

These tips will surely be worked for zapping the zits.

Wedding Party Make up Tips

Likely other parties, wedding is also such a party on which women apply make-up with rest and every women possible try to make her beautiful like moon. To make-up and dressed up according to the rites and custom of wedding party anyhow skin tone is keeping in view, account following tips to attend a wedding party.

First of all, keeping in view the time for make-up how a lays usually wedding parties are arranged in evening or height time. Therefore in evening make-up use powder or foundation cream after moisturizing cream and take care that found- action cream is colorless, But some use face powder in wedding party But golden parties should be mix in this foundation. Its apply on cheeks, chin , nose and forehead, It your skin is yellow then such face powder can be use in daily make up.

Use different shadow with eye Shadow for eyes in wedding make-up. Golden color does not apply with contrast color. Because there is face to face look in natural completely. Use new eye shadow of borrows because there are many glowing and shiny shadow in it make outline of eyes with kajal. The choice of beauty master keep in view for eye shadow and eye lid make-up apply mascara on eye lashes, because it looks attractive more on weddings.
Women Make-up by applying colored foundation cream that are looking strong other all women because make-up is dark and deep natural looking of face is very important in wedding parties. Therefore if summer season then do not apply any oily or moisturizing cream. But apply lightly required foundation with wet sponge. The benefit to apply foundation with wet sponge is that this is spread on face equally and easily its cat is light and after this color apply pink and almond color shade or the whole face this make-up is simple and beautiful therefore suits fore some bridals . Make-up apply on clean and normal skin blush-on use to appear the structure of face most of the women are unaware of the light use of blush-on some people think that make-up blush-on do not apply . But infect mascara, liner and lip-stick do not add beauty of face, but also rightly use of blush-on make attractive your face.
First of all, we will tell you about the colors of blush-on that different colors of blush-on should be use on different color complexion.

How to Do Skin Care Natural Skin Care Tips

As the Skin is most sensitive part of our body its care and treatment is also very important. There is a great impact of environment on skin. Especially during summer season skin becomes dry and dehydrated. In this season before taking bath do massage with mustered and olive oil which will soften the skin. Choice of soap must be according to the type of skin for dry skin use the Soap with glycerin and olive oil containing ingredients. Different types of moisturizers specially containing almond oil will moisten the skin. Massage of moisturizers before bath open the pores which then can be easily washout dirt particles which otherwise can cause infections in the skin. In the winter season the skin tends to become dry and torn out easily. For this use one lemon juice and honey with glycerin, mixture daily before going to bed. Repeat it daily it will prevent your body from dryness.

In case of fair compression take one table spoon strawberry pulp. Add one tea spoon honey one tea spoon floor in it. Apply this mixture on skin leave it for one hour as wash it with cold water. It will keep your skin protected from sun and heat and also your skin will glow.

How To Apply Lip Gloss Makeup Tips 2011

One of the color cosmetics is lip gloss which is not much necessary but it is much beautiful accessory which jut flatters the grace of the lips. Liquid lip gloss is common in use. They can enhance the beauty of lips. Whether you are young and spunky, traditional yet modern or glamorous and stylish.

Use the lip gloss which have shiny appearance & can raise the grace of your lips stick. Yet lips stick give the colorful effect but use of lip gloss can gives you a fresh lok. So for fresh and trendy look lip gloss is very necessary. Common colors used these days for lip gloss are pink, light pink, silver shimmer color. Use the lips stick you can just use a lip gloss which provides your lips a shine and appears attractive.

Tips to Keep Your Skin Fresh and Bright

Tips for fresh skin-

Takes one glass of water with one spoon honey everyday in morning before breakfast.
Do not use any soap.
Firstly do massage with warm water and face wash mixture on your face.
Now wash your face with fresh water.
Always use keep your towel aside, don’t use anyone else.
After clean the make up wash your face.
Always use base or cream which suits to your face.
Do not use any cosmetic which has bad effects and harmful for your skin.
Wash your face minimum 2 or 3 times in a day.
Always use cleansing after rubbing the make-up.
If you follow these tips your skin will always be attractive, bright and beautiful. Everyone wants to make like you. This is a very simple technique, you can use it – daily for good result you can use t daily. After one week it will show the improved result.

How To Apply Blush

In conventional beauty makeup blush is apply to the apples the cheeks for an attractive luminescence which is typically on the rosy or peachy end of the spectrum.

Select a color of blush that matches your cheeks. Consider light color for day and dark color for night because dark likes too good in light.

Select that color which is according to their family as lipstick.
Select such type of blush which suited to their skin type. Cream blush applied when skin is dried. Powder blush applied when skin is oily.
First complete all the makeup and then applying blush.
Use full round of brush for applying powder blush, as it will gives lighter and professional look. This is not the same brush which you were use for applying loose powder.
Place a small amount of blush on brush.
If you get a fine sparkly effect then you can find shimmer blush.
Look in the mirror and smile.
Place powder blush on your cheeks and then you move your blush back and forth and then your cheeks looks like a red apple.
Look at your blush at your face. It just remains near your hair line.
Applying the little blush down your cheeks for looking natural and less dramatic look.
Use such kind of blush which is free from synthetic preservatives.

Step By Step Makeup Application

There are many types of makeup and many styles of doing that. Here is 10 makeup tips which speed up your life and routine with gorgeous look. It gives you amazing touch with good results.

1. Apply a concealer which is the one shade lighter than your foundation. Apply it on under eye circles and blend it with your fingertips or any makeup sponge. Use eye cream first.

2. Choose that foundation which suits to your skin tone. Apply it on your central part of your face then blend it with your fingertips or makeup sponge. Until it covers your whole face.

3. Use loose powder to keep concealer longer. Loose powder is perfect for touch up when you are away from home.

4. Then turn to your eyebrows. Use eyebrow shade powder on brows instead of pencil. Apply it with a hard, slanted brush.

5. Choose three colors of eye shadow like light, dark and medium. Use the dark only to line your upper eyelid medium shade for the crease and the lightest shade for the area under the eyebrow. These colors are depending on the eyes color and shape.

6. Use cake eyeliner with a damp, thin liner brush, or an eyeliner pencil, and line the lower lid below the lash. Line only the outer two-thirds of the lower lid, or all if you want to get darker look. Then the upper lid just above the lash line and as closes to the lashes as possible, or starts the line where your lashes begin.

7. Apply mascara on both upper and lower lashes in two thin coats. Choose brown mascara if your color is fair; or if black or brown-black work well for darker color. Try colored mascara like navy or plum just for fun but in it color does not look bright.

8. If you want to get apple smile on your cheeks then apply blush on the apples or below. Then blend it and it looks very bright.

9. Choose a lipstick color which suits to your skin tone and perfect for your day look.

10. Line up your lips after applying lipstick. In this way you won’t finish up a dark circle of lip liner after your lipstick is removed. Avoid by combine the dark lip liner and pale lipstick.

Glowing Skin Secrets

When you go for a night party, try to get a glowing and bright skin. First of all, wash your mouth with a best face wash and massaging it with a little amount of almond oil or cold cream and leave it for 15 minutes. Then take a towel and dip it in boiling water and wring it. Now you have a steamy towel and leave it on your face for a few minutes so that your skin absorbed oil. Steam opens your pores and lets the oils in.

For a natural glowing skin need daily care and good cosmetics. If your skin is dry then use a good moisturizing cream that will give perfect result. Moreover, use a cream blusher instead of powder blush before makeup. For a best makeup, you can use highlighter on your cheekbones and nose for a glow look.

One of the most liked products for glowing skin is “Estee Lauders spotlight”; it is really a great product and skin tone perfected. If your skin is uneven and dry then use this product on your dry areas and for a glowing skin.

Skin Care Tips For Summer

Women always take care of their skin but when the summer season arises they much worry about their skin. Because summer season is very hot and in this season due to much heat and temperature skin becomes more sensitive. Much use of cold creams in winter season also creates great problem as skin become oily and skin complexion turn into dark. In this hot season the pours of skin open, dust and dirt add in these pours and skin become unattractive.

Therefore drink a lot of water in this season and wash your face 2 to 3 times in a day as much use of water restores your skin glow and keeps it clean. Always take an umbrella or wear scarf and veil on your face when you go outside. Apply suns block on your face and put on sunglasses on your eyes when you go out of your home. Beside this use fresh fruits, vegetables and juices as these things are very useful in this hot period.
Tomato and aloe Vera are fresh stuff and its mask is very valuable to your skin so apply this mask in 2 times in a week. Moreover wash your face with good face wash in two times in a day. Rose water keeps your skin fresh and shiny so apply rose water spray. Take a lemon divide it into two parts and rub them on your face it removes darkness of your skin and bring a glow on your face.

How to Apply Blush According to Your Face Shape

Every girl wants to look beautiful and charming all the time and for this purpose proper makeup is necessary. If makeup is applied skillfully it gives you gorgeous look otherwise you look ugly in spite of makeup. Blush makeup is important part of proper makeup so you should apply it finely so it suit on your face shape. Here are some Useful Tips for Applying Blush Makeup finely.

First of all, choose high quality brush for application of blush-on so that blush-on spread smoothly on your face.

Firstly you should use foundation base on your face for smooth skin. Choose perfect formula according to your skin. For example powder foundation is better for oily skin and liquid or cream foundation is best for dry skin. always choose best  blush color that suite to your face selection of perfect color for blush-on is hard task but if you choose right color then it gives you bad look. Apply blush-on on your apples (cheeks).

For round face shape: rub brush up and toward temporal (ear line) it gives your face good look as round face has wide apples.

For long or oval face shape: apply the blush just under the apples of the cheeks to add dimension and the illusion of roundness.

 For Square face shape: apply the blush on below your eye centre in a

 circular manner. This will help give a soft look to your face.

Daily Beauty Tips for Girls

Ever girl has a wish that she looks beautiful every time so she always trying to beautify her skin with different and expensive cosmetics and products. It is no need you become beautiful by applying costly products however it is only waste of your time and price. So if you want to look beautiful and glowing in daily life, always remain careful about your skin and don’t apply extra products on your face.
There are some useful tips and by following these tips you will really look so pretty.

1- Water

Water is very useful tip both for your health and beauty. It makes you skin glowing and soft further keeps your hair sleek and shiny.

2- Cleanser

Cleanser is a perfect tip for you and it keeps your skin fresh.  Always use a gentle cleanser to remove makeup and dirt from your face.

3- Shampoo

Careful about for selection in a perfect shampoo which gave additional softness to your hair and remove grease from your hair which is a big problem for one who possesses extra dry or oily hairs.

4- Sleep

Take proper sleep of 8 hours and in this way you can increase your skin beauty, hair growth and remove dark circles under your eyes.

5- Lips

Dry lips give ugly look and seem anomalous on a beautiful face. Use a best lip balm or lip gloss to keep you lips natural, soft and supple.

6- Waxing

Waxing is a best tip to remove unwanted hair from face, arms and legs. From waxing not only remove hairs but also it keeps your skin soft, lustrous and glossy.

Natural Skin Care Tips For Winter

Winter is just arrived; fashion brands and markets are introducing their new trendy winter collection. But in winter it is not enough to just wear the fashionable warm clothes and trendy shoes. As if you are wearing modern and good quality dress and shoes but your skin is rough and dry you will not look pretty but look ugly.  In this season many people have to face the problem of rough dry skin of the face, hands and feet. This is also caused irritation which produce inflammations. As once I saw a woman with so expensive dress and jewelry but her hands and cheeks were dry and feet were rotten I feel bad. Her impression on me were bad and as a careless woman from herself so I advise you take care of your skin and keep it glowing even in winter. Here I give you some easy and good resulted winter skin care tips by following which you will look pretty and charming.

 First and most important tip is that drink maximum water; as it is difficult for some people but for avoiding dryness of skin you have to do it so drink as much water as you can.

 Exfoliate at least two times in a week. This will remove dead cells and permit the skin to absorb extra moisture. The oil which produces on skin in the summer is no longer produced due to cool winter temperatures and central heating. Therefore the skin looses the water which should be retained in the lower dermis of the skin. This can cause premature aging of the skin.

 Wash your face with cold water for younger skin as warm water cause wrinkled skin and even if you want to use warm water then use very less warm water.

 Drink a glass of hot water with lemon. This remedy is a safe method of energizing your body including the liver and gall bladder. This means that your body will be able to clean the blood faster to get rid of toxins responsible for bad skin.

 Avoid washing face with soap but always try to use face wash of good quality even if you want to use soap at all use bar free soap but face wash is best option for you.

 Do not eat so much dry fruits in winter as it cause dryness of your skin. For younger skin eat less dry fruits.

 Use day and night cold creams not only on your face but also on hands and feet. Use body lotions for your body as lotions and creams make soft to your skin.

 Drink glass of milk before going to bed either it is summer or winter as it gives you a number of benefits. One of which is that it keep you younger for many years.

 Do not wax more than two times in a month in winter season as it dries your skin. It can loose your skin more in winter then summer as in winter the flexibility of skin reduced.

 Your oxygen levels will drop if you do not take enough sleep, as your cells will not be renewed as quickly and because of it skin aging sets in. Try to get at least seven, if not eight or nine hours of rest at night to achieve benefits as it is necessary for fitness and healt