Vigour in men is defined as exuberant and resilient strength of body or mind. In both the physical and mental sense, vitality refers to a feeling of aliveness. The word vitality is derived from “vita” meaning "life." In the physical sense, this vitality refers to feeling healthy, capable and energetic. Stamina is the mental and physical ability to sustain an activity over a long period. It is often used to refer to the feeling of being energetic while performing an activity. 

Together, Vigour, Vitality and Stamina refer to complete well-being of mind and body to perform at its best.

Role of ayurveda in our well-being

Ayurveda is a natural system of medicine that originated in India some 5,000 years ago. The term Ayurveda is derived from the Sanskrit words ayur (life) and Veda (science). Thus, Ayurveda means the science of life. Based on the idea that disease is due to an imbalance or stress in a person's consciousness, Ayurveda encourages certain lifestyle interventions and natural therapies to regain a balance between mind, body and environment.

The concepts of the body's constitution (Prakriti) and life forces (doshas) are the primary basis of Ayurvedic medicine and make it the best medicine for vigour and vitality.

5 Effective Ways to Boost Vigour, Vitality and Stamina in Men, Naturally

Exercise

One of the best ways to improve your health is through exercise. Aerobic activities such as swimming and running can do wonders to boost your Stamina. It can be augmented with strength-building of muscles by lifting light weights or performing endurance-building exercises such as push-ups. Stretching is another way of improving fitness and improving body flexibility.

Eating right

A balanced diet consisting of carbohydrates, fruits, vegetables, proteins, omega, and vitamin-rich food helps improve vigour, vitality, and stamina. Remember, no food is good or bad if consumed in right quantities. Seek expert professional advice to determine the right diet mix for you. Avoid fried food items, packaged food junk or fast food to stay fit.

Sleep right

Sound sleep of 7-8 hours is important for the body to perform properly.

Reduce mental stress

Stress can affect your health and your performance. It directly affects your body functions in an unhealthy manner. Stress combined with unhealthy habits, such as consumption of alcohol and smoking, can harm your performance levels. Exercise is a great way to reduce stress and stay healthy.

Try natural Ayurvedic remedies

Ayurveda provides solutions for naturally boosting your Vigour, Vitality and Stamina along with overall well-being. A well-balanced formulation of Ayurvedic Optimum Concentrated Extracts like Essentium Phygen’s Vittum Royale helps men boost their well-being, including Vigour, Vitality and Stamina. 

Best medicine for vigour and vitality

VITTUM ROYALE is a daily energy tonic which helps you stay active and healthy. It recharges lost energy and helps you enjoy two important facets of life, i.e. Work and Play. VITTUM ROYALE is a unique natural combination of nine pure, safe and effective herbs viz., Ashwagandha, Tribulus/Gokhru, Safed Musli, Velvet bean/Kaunch, Hygrophila/Kokilaksha, Shilajit, Nutmeg/Jaiphal, Clove/Lavanga, Black Pepper/Kali Mirch.

Benefits of VITTUM ROYALE vigour and vitality capsules:

• Improves physical Strength and Endurance
• Increases Energy, Vitality & Immunity
• Natural Testosterone Booster
• Tonic for overall Sexual Wellness
• Reduces everyday Stress, Fatigue and Weakness

Dosage: For Adult Men only. One capsule 2-3 times a day with water or milk, or as recommended by the physician.

Role of Ayurvedic herbs in VITTUM ROYALE vigour and vitality capsules in boosting Vigour, Vitality and Stamina in men

Best ayurvedic medicine for vigour and vitality: a well-balanced combination of herbs well-known for their sexual health wellness and overall health benefits.

Ashwagandha/Indian Ginseng (Withania somnifera)

Ashwagandha, which means "the smell of a horse," is an important tonic, energy builder and rejuvenating herb used in ayurvedic medicine, which imparts vigour and vitality. The herb strengthens the deeper tissues of the body, such as muscle, bone, and nerves - including the connective tissue. Ashwagandha strengthens the immune system and counters chronic fevers and infections. The roots of the plant are known to promote health and longevity by augmenting defence against disease, slowing the ageing process, revitalising the body in debilitated conditions, increasing the capability of the individuals to resist adverse environmental factors and promoting a sense of mental well-being. Possible benefits of ashwagandha include:

• Reduces stress
• Improves sleep
• Boosts stamina and endurance
• Reduces inflammation 
• Improves memory
• Improves male fertility

Tribulus/Gokhru (Tribulus terrestris)

Tribulus Terrestris contains chemical compounds, among which the best known are saponins and alkaloids. It promotes mental clarity and in fact, is used in cases of depression with exceptional clinical effect. It is also used for diseases of the urinary system and the reproductive system. Both the root and fruit of the plant have been used medicinally in Traditional Chinese Medicine and Indian Ayurveda medicine as a tonic and aphrodisiac and in European folk medicine to increase sexual potency. Tribulus appears to enhance male fertility through its ability to increase sperm count, viability and libido. It has been shown to increase the levels of certain sex hormones, including testosterone.

Safed Musli (Chlorophytum borivilianum)

Safed musli increases energy levels, boosts physical power, improves stamina, relieves fatigue, and enhances immunity. It improves the circulation of blood, hence reducing fatigue and enhancing strength and energy. Safed musli is called “Divine Medicine” for its outstanding medicinal qualities. Safed musli contains carbohydrates, fibre, alkaloids, saponins and proteins, which make it a natural medicine for improving the immune system, increasing blood flow to all parts of the body, supplementing essential amino acids, reducing fatigue and enhancing stamina and vigour. Safed musli contains natural oil, which is excellent for good and robust health. It is known as a rejuvenator, a health vitaliser, a health tonic and a potent aphrodisiac

Velvet Bean/Kawach/Kaunch (Mucuna pruriens)

Mucuna pruriens is called an adaptogenic herb because it strengthens the body and provides energy. It energises by calming down negative energy and restoring youthful vitality. Kaunch seeds are high in protein, carbohydrates and minerals content. They are rich in alkaloids and are an important natural source of L-DOPA. It is known for its aphrodisiac qualities, as it boosts testosterone levels.

Hygrophila/Kokilaksha (Astercantha longifolia)

Asteracantha longifolia is synonymous with quite a few other plants and traditional names, including Kokilaksha, it is a traditional Indian medicine that is reported to be beneficial against diabetes and liver problems. In addition to these two therapeutic claims, it is reported to be a diuretic and an aphrodisiac. Some of the other therapeutic uses of the plant include antipyretic, anti-inflammatory, anti-bacterial and an antioxidant. The seeds of the plant may act as an aphrodisiac and can be used to treat infertility in men, including sperm count.

Shilajit (Asphaltum punjabianum)

Shilajit is a general detoxifier and rejuvenator, widely employed against impotence. Shilajit improves overall health and stamina and provides energy. It is stated to be the best rejuvenator and improves the strength and complexion of the body. When administered to a healthy person with similar conditions, it produces immense energy. Shilajit is known to possess anti-Inflammatory properties. In men, it could increase fertility and improve performance.

Nutmeg/Jaiphal (Myristica officinialis/Myristica fragrans)

Commonly called nutmeg or mace, jaiphal is rich in energy, carbohydrates, proteins and dietary fibre. It is particularly rich in vitamins A, C and E. It also contains electrolytes (Sodium and Potassium) and minerals (calcium, copper, iron, magnesium, manganese, zinc and phosphorus). It is helpful in stimulating the brain and provides relief from stress. It can even boost concentration and assimilation rate as it is supposed to improve blood circulation to the brain. Nutmeg proves to be an excellent tonic for the cardiovascular system. It increases the blood circulation and stimulates the heart functions. Nutmeg is also a natural aphrodisiac as it helps to improve sperm count and is hence beneficial in oligospermia.

Clove/Lavanga (Syzygium aromaticum)

A versatile spice Syzygium aromaticum, or cloves, add flavour to our food and provides numerous health benefits. Cloves are rich with antioxidants, which can help reduce oxidative stress, may help regulate blood sugar, and have antibacterial (hence good for oral heath) properties. Cloves are a rich source of fibre, vitamins (Vitamin K) and minerals (Mn). Owing to its antioxidant properties, clove oil has been used by men to improve their sexual health since ancient times, as it improves vigour and vitality, enhancing libido. Cloves may also help boost testosterone levels in males.

Black Pepper/Kali Mirch (Piper nigrum)

Another versatile spice, Piper nigrum or black pepper, known as the king of spices, has a plethora of health benefits. It is known to be a digestive, antioxidant and detoxifier. It is also helpful in increasing testosterone levels as it is rich in vital minerals critical for male sexual health, viz zinc and magnesium. It may also help increase sperm count and concentration. The zinc in pepper also helps in the development and movement of sperm.

Optimum Concentrated Extracts by Essentium Phygen

Our range of nutraceuticals are manufactured with extracts of plants handpicked from the choicest of natural sources. These extracts are optimised to exact concentration and quantity for improved performance and efficacy in our in-house research facility. Our team of scientists and specialists continuously innovate to transform formulations into meaningful therapies for your health and wellness.

About Essentium Phygen

As our name suggests, ESSENTIUM PHYGEN is focused on alleviating “Essential” health concerns using Phytology, the science of plants. ESSENTIUM uses cutting-edge Manufacturing and Analytical Methodology to provide unique solutions to daily health issues.

ESSENTIUM brings you a wide range of high-quality premium health products covering conditions like joint and muscle pain, sleep and anxiety disorders, energy and vitality, hair and skin disorders, gastrointestinal disorders and weight management.

At ESSENTIUM, natural therapies are created using the finest ingredients handpicked from the choicest of natural sources. Our products are scientifically processed in fully integrated state-of-the-art integrated manufacturing facilities with in-house extraction and a well-equipped laboratory. Modern analytical and measurement techniques are deployed to ensure that each batch is uniform and is equally safe and effective.

Listed below are some of the innovations that we apply to transform healing Plant Profusions into meaningful therapies for your health and wellness by our team of scientists and specialists to meet the modern health needs of contemporary lifestyle.

• “Transdermal Patches” for instant and long-lasting relief
• “Optimum Concentrated Extract” for increased efficacy
• “Quick-absorb Technology” for fast and long-lasting relief
• “Nano Technology” for faster absorption and zero-toxicity
• Manufacturing in “fully integrated state-of-the-art” facilities
• Tested for heavy metals and pesticides for “safety.”

We are committed to the safety and effectiveness of our products through the usage of only unadulterated and safe natural ingredients in our formulations. Our commitment extends to every step of customer interaction, including the mention of right information on the product label. 

We believe in educating the importance of living healthy and also the significance, effectiveness, safety and usage of natural ingredients and nutraceuticals as we continuously strive to promote healthy living through a healthy-active diet and active lifestyle.

ACTIVE DAILY NUTRITION® for a better quality of life brought to you by ESSENTIUM PHYGEN®.

Have you been struggling to find the right exercise for lower back pain? From your footwear to walking posture, a number of factors can alleviate your back pain.

And as you start looking for lower back exercises, you may come across a wide range of movements that may leave you in a more severe pain.

Reason?

Most of them are complex and require professional administration, which may not always be present.

At Essentium Phygem, we understand this and share with our readers some of the simplest and most effective low back exercises that will help you in the long run.

So, let's get started!

Brief overview of the importance of a healthy lower back

Lower back health is crucial to our overall well-being. From positioning your body's frame to strengthening your body posture, your lower back does it all.

The spine provides structural support to our body and helps us maintain a healthy posture. Apart from that, the spine also protects our spinal cord and nerves that assist us in mobility.

The flexibility of our lower back also makes it susceptible to a range of problems. A number of nerves that run through our spine and the rest of our body can give rise to discomfort and pain in the legs and similar concerns in the hip.

For these reasons, it's crucial to maintain a healthy lower back.

Lower back and core strengthening exercises alongside full body stretches help strengthen our spine and increase flexibility thus improving overall well-being.

Common issues associated with lower back pain

Common causes of lower back pain are strain and sprain which may result from an injury or trauma experienced while lifting something too heavy, a sudden jerky movement during an intense physical activity, repetitive movements or poor posture.

Chronic lower back pain is most likely caused due to issues with the lumbar discs, nerves or joints.

Lower back pain can also be caused by accident-related trauma and acute stress.

Some common causes of lower back pain are: 

Arthritis

Arthritis of the spine is the most frequent cause of lower back pain.

All of us experience wear and tear with age and it is normal for our lower back to ache as we grow older.

Osteoarthritis, which is the most common type of arthritis and degenerative disc disease are amongst the most common cause of chronic lower back pain.

Bulged or ruptured disc

Discs act as cushion between the bones in the spine. The soft tissue inside a disc can bulge or rupture pressing a nerve which can be very painful.

Muscle strain

Sudden or repetitive lifting of heavy weight or a sudden jerky movement can strain back muscles and ligaments.

Osteoporosis

Spinal vertebrae can develop pain if our bones become porous and brittle.

Ankylosing spondylitis

An inflammatory disease that can cause some of the bones in the spine to fuse together, reducing flexibility of the spine.

Improper posture

In the present day and age, most of our jobs require us to sit in front of computer screens for long hours. Plus, the busy schedules make it all-the-more challenging to find time for working out. In fact, a recent research depicted that nearly 57% of the Indian population does not meet the daily activity regime recommended by the World Health Organisation (WHO).

With these physical activity roadblocks and bad posture, people are more prone to developing back pain problems. The least one can do in this case is finding quality footwear that supports feet and body suitably, and make sure to walk and sit straight.

Apart from that, some amount of desktop yoga may also be helpful.

The role of targeted exercises in preventing and relieving lower back pain

Lower back pain is of two types - acute and chronic. Acute lower back pain may last a few days or weeks. Chronic back pain lasts longer than a few weeks. To prevent lower back pain, routine stretching and focused core strengthening exercises are recommended.

• Abdominal and hip flexor muscles help improve posture.
• Strong glutes help support the back while sitting, standing and walking.
• Well stretched muscles help improve our mobility.

It is recommended to stay physically active as sedentary lifestyle or long periods of physical inactivity may adversely affect lower back health.

Exercise is the best way to improve functional capacity and prevent future health problems like lower back pain.

Regular physical activity helps alleviate lower back pain, reduce inflammation, and improve overall function of the lower back.

The right lower back exercises can also promote flexibility, strengthens core muscles and improves posture, thus creating a foundation for a pain free life.

Additionally, if you are suffering from chronic or acute back pain, it is recommended that you take professional help to determine the best course of exercises for you.

Understanding Lower Back Anatomy

The lower back, where most back pain occurs, contains five vertebral bones stacked above each other with intervertebral discs in between, supports much of the weight of the upper body.

The spaces between the vertebrae are maintained by intervertebral discs that act like shock absorbers throughout the spinal column to cushion the bones as the body moves.

Ligaments hold the vertebrae in place, and tendons attach the muscles to the spinal column.

Nerves are rooted to the spinal cord, and they control body movements and transmit signals from the body to the brain.

Overview of the structure of the lower back

Our lumbar spine or lower back consists of the five bones or vertebra. Our lumbar vertebrae, labelled as L1 to L5, are the largest of the entire spine. Individual structures include:

• Vertebrae: Lumbar vertebrae are labelled L1 to L5, progressively increasing in size, allowing them to bear the body’s weight more effectively. 
• Discs: The discs between the vertebrae provide cushion and shock-absorbing to protect our vertebrae during spinal movements.
• Facet joints: Vertebrae are connected to the back of the spine with paired facet joints. These joints provide stability and allow our spine to move in different directions. The joint surfaces are lined by cartilage.

Key muscles involved in lower back support

Three main types of back muscles that help the spine function are extensors, flexors, and obliques.

• Extensor muscles: The muscles attached to the back of the spine that enable functions like standing and lifting of objects. 
• Flexor muscles: The muscles attached to the front of the spine that functions like enable bending, lifting, and arching of the lower back.
• Oblique muscles: The muscles attached to the sides of the spine which help rotate the spine and maintain posture.

The connection between core strength and a healthy lower back

Strong core prevents back pain as the muscles work synergistically to prevent lower back injuries may cause lower back pain.

• Strong core muscles help maintain balance, help avoid awkward movement and prevent strain and sprain. 

• A strong core also allows our body to transfer force and stress through our muscles rather than our spine, thus reducing the risk of lower back pain.

• The muscles in our back keep vertebrae properly aligned and stabilize spinal joints.

• When we contract our abdominal muscles, pressure inside our abdominal cavity increases taking weight and pressure off our spine.

• Strong hip muscles improve our balance and glutes stabilize our hip joints.

Sedentary lifestyle and its impact on lower back health

Active lifestyle is the key to maintaining a healthy lower back.

A sedentary lifestyle can lead to lower back pain.

When sitting for extended periods, muscles of the hip and hamstrings can become tight and overworked, while other muscles like the glutes and core muscles can weaken.

This imbalance leads to lower back pain.

Limited movement leads to weakness in the other muscles like abdomen, buttocks and thighs that support the spine.

Inactive lifestyle or reduced mobility also increases fat content in the body.

Routine movement and lower back exercises have been found to reduce lower back pain.

The importance of consulting a healthcare professional for accurate diagnosis

Getting the right diagnosis is key aspect of health care as it establishes the cause of health problem and right course of treatment.

Errors in diagnosis may lead to negative outcomes, sometimes increase in problem and associated mental stress and financial loss.

Always consult your qualified healthcare professional for a health issue especially the lower back pain. 

Further, it is important to take proper advice from a healthcare professional before embarking on a lower back exercise plan or routine to avoid any damage or trauma from wrong exercises. 

Preparing for Lower Back Exercises

Consult your healthcare professional to establish the right exercises for your lower back.

Wear proper clothing and shoes appropriate for lower back exercises.

Always warm-up before starting your exercise routine to avoid an exercise related injury. Build up slowly to avoid overworking your back. 

Warm-up routines to promote blood flow and flexibility

The purpose of warming up before starting lower back exercises is to prepare mentally and physically for the activity.

Warming up increases blood flow enabling more oxygen to the muscles.

Warm up improves the efficiency of muscular movement ensuring best outcomes. A warm up routine may last upto 10 minutes including stretching and light aerobics.

Some examples are brisk walking, spot jogging, arm swinging, squatting, arm/leg stretching, etc. 

Importance of proper form and technique

Understanding and using proper form and technique are important to avoid any injury or undue strain during exercise.

Incorrect posture, movement, extent or technique may lead to increase in pain or even cause a serious injury to the lower back or other body parts.

On the other hand, proper form and technique helps maximise gain from the lower back exercises.

Tips for individuals with pre-existing conditions or injuries

In case you have pre-existing health conditions or injuries, always consult your healthcare professional and explain your condition(s) before embarking on any exercise routine especially the lower back exercises.

Get a proper understanding of dos and don’ts from your healthcare professional. An expert supervision during exercises will be helpful in such conditions.