Cardiovascular Health: Running strengthens the heart, lowers blood pressure, improves cholesterol levels, and reduces the risk of heart disease.Weight Management: It burns calories efficiently, boosts metabolism, and promotes fat loss while preserving muscle mass.Improves bone density, reducing the risk of osteoporosis.Improves Endurance and Stamina.Boosting Immune System.

Physical Benefits

Mental Clarity: Running increases blood flow to the brain, improving focus, memory, and cognitive function.Stress Relief: It releases endorphins, reduces cortisol levels, and promotes relaxation.Mood Enhancement: Running combats depression and anxiety, boosts confidence, and fosters a sense of accomplishment.Better Sleep: It improves sleep quality and helps regulate sleep cycles.

Mental and emotional benefits

Disease Prevention: Running reduces the risk of type 2 diabetes, certain cancers, and other chronic illnesses.Improved Lung Function: It increases lung capacity and strengthens respiratory muscles.Regular runners tend to live longer, healthier lives.

Long-Term Health Benefits

Visualization: Imagining yourself succeeding in a race or run.Mindfulness: Staying present and focused during runs.Goal Setting: Setting realistic and measurable goals.

Mental belief

Warm-Up: Dynamic stretches and light jogging to prepare your body.Cool-Down: Static stretching and slow walking to relax muscles post-run﻿.

Getting Started

1. Knee to chest2. Arm-circle + High knees3. Quad-stretch + Reach4. Lunges5. Hurdle hip rotation6. gorin stretch7. Inner-Thigh stretch + T-Spin rotation8. Claf and hamstring stretch9. Plank + Calf-Stretch10. Jumping jacks11. A skip

Warm-up (Dynamic stretches)

1. Butt bridge2. sit ups with v foot3. Butterfly4. 90*905. Frog stretch6. Hanuman Dand HALF

Posture correction

Cat and Cow stretchChildren pose (Back stretch)Quad stretchFigure 4 stretchlunge stretch

Cool-down (static stretches)

Beginner:Start with a walk-run approach (e.g., 1 minute running, 2 minutes walking) for 20-30 minutes, 3 times a week.Walking Lunges: Strengthen quads and glutes.Calf Raises: Build calf strength.Planks: Strengthen the core.Intermediate Exercises:Hill Sprints: Build power and speed.Tempo Runs: Improve lactate threshold.Fartlek Training: Mix of speed and endurance.Advanced Exercises:Interval Training: High-intensity intervals with rest periods.Long Runs: Build endurance for marathons or ultramarathons.Strength Training: Focus on compound movements like squats and deadlifts.

Training Levels

health

Health

habits

Habits

Walking | Jogging | Running

The world constantly tells you that a better life comes from having more -more stuff, more status, more achievements. But this mentality is harmful to your mental health. It leads overattachment to superficial things and a never-ending chase for happiness. The key to a good life is not about giving a fuck about more, but about giving a fuck about less. Focus on what's truly important, immediate, and authentic. Social media makes you feel inadequate compared to others.

Exit The Existing Loop.

The solution is to stop obsessing over always being happy or successful and practice the "subtle art of not giving a fuck."This means choosing what's truly matters to care about and letting go of trivial worries. By accepting pain, failure, and discomfort as inevitable parts of life, we break the cycle of negativity and find peace and fulfillment.Pursuing happiness or perfection often makes us more unhappy, but embracing life’s struggles leads to genuine growth.

Practice

The point isn't to get away from the shit. The point is to find the shit you enjoy dealing with.If there is nothing to fuck with, then mind automatically gives-fucks about meaning less things.Happiness comes from solving problems. The keyword here is "solving":<ol><li class="ql-align-justify">If you're avoiding your problems or feel like you don't have any problems, then you're going to make yourself miserable.</li><li class="ql-align-justify">If you feel like you have problems that you can't solve, you   like wise make yourself miserable.</li></ol>The secret sauce here is in the solving the problems, not in not having problems on the first place.

Meaningful Shit

Everyone desires happiness, love, and a successful life. It’s easy to dream about these things because they’re inherently enjoyable and universally appealing.But the real question isn’t what you want in life; it’s what struggles you’re willing to endure to achieve those desires. That willingness, more than ambition or talent, determines your success and fulfillment.The same is true for relationships. A meaningful connection requires enduring tough conversations, heartbreaks, and emotional ups and downs. In the end what defines you isn’t what you want but what you’re willing to suffer for.

Choosing Struggle

Relying on happiness as a goal often backfires because emotions are fleeting. What brings joy today loses its charm tomorrow, as we constantly crave more—like a new house, relationship, or pay raise.This endless chase leaves us feeling the same as before: unfulfilled. True contentment lies not in chasing fleeting emotions but in finding meaning beyond them.

Emotions Are Overrated

Author says, "My lack of confidence compounds—I feel unconfident about sounding unconfident, which makes me even more unconfident. It's a never-ending cycle, a feedback loop from hell."The deeper the pain, the more helpless we feel against our problems.The truth is that there's no such thing as a personal problem. If you've got a problem, chances are millions of other people have had it in the past, have it now, and are going to have it in the future —including people you know.That doesn't minimize the problem or mean that it shouldn't hurt. It doesn't mean a victim.

Feedback loop from hell

There are two ways of thinking:<ol><li class="ql-align-justify">"I'm awesome, and the rest of you suck, so I deserve special treatment."</li><li class="ql-align-justify">"I suck, and the rest of you are awesome, so I deserve special treatment."</li></ol>Although these two mindsets seem opposite, they share the same selfish core at the center.The more we encounter opinions that differ from ours, the more upset we become that those opinions even exist. Similarly, the easier our lives become, the more we feel we deserve even better.

Entitlements

To become truly great at something, you have to dedicateshit-tons of time and energy to it.This constant stream of unrealistic media adds to our existing feelings of insecurity by exposing us to impossible standards that we feel we fail to meet.Technology has solved old economic problems but has given us new psychological problems. The internet hasn’t just open-sourced information; it has also open-sourced insecurity, self-doubt, and shame.Over time, you will develop a growing appreciation for life’s simple experiences—helping people, reading a good book, or laughing with someone.

Standing Against Whole Doesn't Work

If suffering is inevitable and problems in life are unavoidable, the real question we should ask is not "How do I stop suffering?" but "Why am I suffering—for what purpose?"The nature of our problems determines the quality of our lives.People often feel lonely. But when they ask themselves why they feel lonely, they tend to blame others: "Everyone else is mean," or "No one is cool or smart enough to understand me." By doing this, they avoid addressing the real problem instead of trying to solve it.We gain control over our problems based on how we choose to think, measure, and respond to them.

Suffering Is Inevitable

Often, the only difference between a problem feeling painful or powerful is the sense that we chose it and are responsible for it.Blaming others means pointing fingers, but taking responsibility means owning your reactions and choices. Others might cause your problems, but only you can control how you feel about them. You decide how to see, react to, and measure your experiences.Taking responsibility is always important—this is what real learning means. On the other hand, blaming others only hurts you.Ex: Genetics may not be your fault, but it's still your responsibility to manage the outcomes

You Are Always Choosing

In poker, only consistent best choices can make a player win the game than players with best cards.

Poker lesson

Growth is an endless, iterative process—from being wrong to being slightly less wrong, and then becoming even less wrong than before. We are always in the process of approaching truth and perfection, though we never actually reach them.Many people become so obsessed with being "right" about their lives that they never truly live them.Being wrong opens the door to change. It brings the opportunity for growth.The openness to being wrong is essential for any real change and growth to take place.

Your Wrong About Everything

Our brain constantly tries to make sense of our current situation based on our past experiences and existing beliefs.Every new piece of information is compared to the values and conclusions we already hold. As a result, our brain is naturally biased toward what we believe is true at that moment.The more you try to be absolutely certain about something, the more uncertain and insecure you may feel.On the other hand, the more you accept that you don’t know everything, the more comfortable you will become.

Believe Uncertainty

Don’t try to be extraordinary or overly unique. Instead, focus on simple, broad roles like being a student, partner, or friend. When you define yourself as something rare, it makes you feel more vulnerable to challenges. Choosing a simple, ordinary identity helps you feel more stable and less threatened by life’s difficulties.

Buddhism teaches that your sense of self is just a mental creation, not something real. Holding on to this idea of "you" and the ways you define yourself only limits you. Letting go of these attachments frees you. In a way, it’s like saying Buddhism encourages you to stop worrying so much about yourself.

What if am wrong: "Am I jealous-and if I am, then why?" "Am I angry?" she right, and I'm just protecting my ego?"

Understand that; If you really want to accomplish something but you don't feel motivated or inspired, then you're assume you're screwed.Action → Inspiration → Motivation ✅️If you lack motivation in doing something, just "DO SOMETHING (Doing something is a gap between success and you)", it gives you way to understand to your passion.When small-things that iterate-daily makes a big-change.

Do Something

"He recognizes communication that comes with no conditions, no strings attached, no hidden motives, no sales pitch, and no desperate attempt to be liked.Somehow, after years of travel, it was in perhaps the most un-American of places where I first experienced a unique kind of freedom: the ability to say whatever I thought or felt, without fear of repercussions. It was a strange form of liberation—freedom found through the acceptance of rejection."

Author Manson Views on Russia

The point is this: we all must give a fuck about something, in order to value something. And to value something, we must reject what is not that something. To value X, we must reject non-X.

Importantance Of Saying No

Shakespeare wrote Romeo and Juliet not to glorify romance, but to criticize how irrational and reckless it can be. The play highlights the dangers of impulsive love, serving as a warning rather than a celebration.it’s actually a tragic commentary on how impulsive emotions and unthinking decisions can lead to disastrous consequences. The young lovers act recklessly, driven by passion rather than reason, which ultimately leads to their downfall.

Understand Deep Meaning of History Correctly

1. Diminishing Returns of Experiences:When you’re new to something, the first experiences feel exciting and transformative. But as you gain more experience, each new adventure, possession, or relationship impacts you less.2. Choosing Depth Over Breadth:Instead of chasing endless options, focusing deeply on what truly matters brings greater satisfaction. For example, committing to a career, a relationship, or a small group of meaningful friendships leads to more fulfillment than constantly seeking variety.

Tips

3. Freedom in Commitment:Commitment reduces distractions and simplifies decision-making, freeing you from the constant pursuit of "more." It allows you to focus on your most important goals and values, ultimately leading to greater happiness and success.4. Breadth vs. Depth:Exploring widely is important when you're young—it helps you discover what’s worth committing to. But true reward comes from diving deep into a few meaningful areas, whether it’s relationships, work, or personal growth.

1. Toxic vs. Healthy Relationships:In toxic relationships, people blame others for their problems or take responsibility for their partner's problems. This creates dependency and avoids accountability.In healthy relationships, individuals take responsibility for their own problems and support each other without trying to "fix" one another.2. What Are Boundaries?Boundaries are the lines between what you're responsible for and what your partner is responsible for.People with strong boundaries solve their own problems and don’t try to control their partner's emotions or actions.

Relationship

3. Toxic Patterns:Victims blame others and expect to be "saved" for attention and love.Savers take responsibility for fixing others, hoping it will make them feel valued and loved.These roles often stem from childhood experiences and perpetuate toxic cycles.4. Unconditional Love:True love means supporting your partner while they solve their own problems—not fixing their issues or blaming them for yours.Acts of love should be voluntary, not out of obligation or guilt.

5. Signs of Healthy Relationships:Both partners respect each other’s independence and personal growth.They accept that they can’t meet every need or prevent all hurt feelings.Love is based on mutual respect and support, not conditions or manipulation.6. Key Test for Boundaries:Ask yourself: If either of us refused to do something, would the relationship stay intact?Healthy relationships can handle disagreements without falling apart.

If we focus too much on always feeling good or making our partner feel good, no one ends up happy, and the relationship quietly falls apart.Conflict is essential for trust. It reveals who genuinely supports us and who is there for selfish reasons. Trust cannot grow without challenges; no one trusts someone who agrees with everything. The discomfort in relationships helps build deeper trust and intimacy.Rebuilding trust is a long and challenging process, and both parties must understand the difficulty of what they’re committing to.

Build A Trust

In healthy relationships, both people need to feel free to say "no" and accept "no" without fear. Without this balance, boundaries collapse, and one person’s needs overpower the others. Conflict isn’t just normal—it’s vital for maintaining a healthy, honest relationship. Without it, relationships become manipulative and eventually toxic.Trust is fragile, like a China plate. If broken once, it can be repaired with effort. But if it’s broken repeatedly, it becomes harder to restore and may eventually become irreparable

1. Admitting Fault and Owning Values:The person who broke the trust must acknowledge the harmful values or attitudes that led to their actions, like selfishness or disrespect for the relationship. They must also show they’ve changed those values. Without this honesty, there’s no foundation for rebuilding trust.2. Proving Change Through Actions:Words alone aren’t enough. The trust-breaker must demonstrate consistent, improved behavior over time to show they’ve truly changed.

Rebuilding Requires two Critical Steps:

#1 New York Times BestsellerOver 10 million copies soldIn this generation-defining self-help guide, a superstar blogger cuts through the crap to show us how to stop trying to be "positive" all the time so that we can truly become better, happier people.For decades, we’ve been told that positive thinking is the key to a happy, rich life. "F**k positivity," Mark Manson says. "Let’s be honest, shit is f**ked and we have to live with it." In his wildly popular Internet blog, Manson doesn’t sugarcoat or equivocate. He tells it like it is—a dose of raw, refreshing, honest truth that is sorely lacking today. The Subtle Art of Not Giving a F**k is his antidote to the coddling, let’s-all-feel-good mindset that has infected American society and spoiled a generation, rewarding them with gold medals just for showing up.Manson makes the argument, backed both by academic research and well-timed poop jokes, that improving our lives hinges not on our ability to turn lemons into lemonade, but on learning to stomach lemons better. Human beings are flawed and limited—"not everybody can be extraordinary, there are winners and losers in society, and some of it is not fair or your fault." Manson advises us to get to know our limitations and accept them. Once we embrace our fears, faults, and uncertainties, once we stop running and avoiding and start confronting painful truths, we can begin to find the courage, perseverance, honesty, responsibility, curiosity, and forgiveness we seek.There are only so many things we can give a f**k about so we need to figure out which ones really matter, Manson makes clear. While money is nice, caring about what you do with your life is better, because true wealth is about experience. A much-needed grab-you-by-the-shoulders-and-look-you-in-the-eye moment of real-talk, filled with entertaining stories and profane, ruthless humor, The Subtle Art of Not Giving a F**k is a refreshing slap for a generation to help them lead contented, grounded lives.

Understand yourself and those around you.

psychology

Psychology

mentalhealth

Mental Health

loveandrelationships

Love & Relationships

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Books

Mark Manson (born 1984) is a professional blogger, entrepreneur, and former dating coach. Since 2007, he's been helping people with their emotional and relationship problems. He has worked with thousands of people from over 30 different countries. He regularly writes and updates his blog at: www.markmanson.net

Walking | Jogging | Running

The Subtle Art of Not Giving a F*ck

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