Understand your body, build a routine that sticks
Practical wellness reading and self-training guidance — not diagnosis, not treatment. General literacy to help you know your body and find the right kind of help when you need it.
Walking, yoga, training and a healthy heart.
Yoga for beginners: a gentle, safe way to start
How to start yoga safely at home or in a class: what to expect, six beginner poses, how often to practise, and when to check with a doctor first.
Walking every day: the simplest habit with real benefits
Why regular brisk walking is one of the easiest ways to move more, how much to aim for, how to build the habit, and how to walk safely.
Exercise and heart health: how activity protects your heart
How regular physical activity protects the heart and blood vessels, how much and what kind to do, and the warning signs to stop and get help.
Building a self-training routine that actually sticks
Start small, track honestly, adjust often: a realistic way to train on your own that balances strength, cardio, mobility and rest.
Deeper sleep and habits that hold up in a busy week.
Better sleep: simple habits for deeper, more regular rest
How much sleep adults need, the habits that improve sleep quality, and the signs of a sleep problem that needs a doctor's attention.
Wellness habits that survive a busy week
The difference between habits that look good on paper and habits that hold up when your schedule falls apart — and how to build the second kind.
Stress, breathing, mental health and places of calm.
Managing daily stress: practical techniques that work
What stress does in the body, practical ways to lower it day to day — breathing, movement, sleep, connection, limits — and when to get help.
Breathing for calm: three simple exercises
Three breathing exercises you can use anywhere — belly breathing, longer out-breaths and box breathing — and how to practise them safely.
Mental health: warning signs and when to get help
The signs that low mood, worry or stress need professional attention, how to talk to someone, and where to find help in Iran, including urgent lines.
Places of calm: quiet and spiritual spaces for wellbeing
How mosques, churches, synagogues, fire temples, meditation spaces and gardens can give the mind a pause — and how to visit them respectfully.
The everyday foundations of a balanced diet.
Green spaces, daylight and the body clock.
Knowing your body, vaccines, herbal safety and when to get help.
Know your body: a beginner's map
A plain-language guide to your body's everyday signals and baselines — pulse, blood pressure, weight, sleep, energy — and which changes are worth noticing.
When to self-manage, and when to get real help
Honest signals for telling the difference between “this will pass” and “this needs a professional”: self-care, seeing a doctor, and emergencies.
Vaccination for adults: what grown-ups should keep up to date
Why vaccination isn't only for children, the vaccines adults commonly need, and how to check your own record with a health centre.
Herbal remedies: what to know before you try them
“Natural” doesn't always mean safe: how herbal remedies can interact with medicines, who should be careful, and how to use them more safely.
Every guide is general information, not medical advice. In an emergency call 115 — see the emergency page.