May 24

5 steps to the perfect workout: Reasons your routine may be damaging your joints

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From skipping warm-ups to chasing viral workouts online,here’s why gym-goers today are prioritising aesthetics over proper movement.   Fitness coach Ajay Sangwan recently shared his idea of the “perfect workout” during an appearance on Pankaj Sharma’s podcast. Speaking about the importance of workout structure, Sangwan said, “5 steps to the perfect workout…Warm-up: Protect your joints before you push them. Compound Lifts: Focus on movements that engage multiple joints. Core Training: A strong core—not just visible abs—is the key to a healthy lower back. Cardio: Keep the heart healthy. Stretching: Never leave the gym with tight, unrelaxed muscles. If your trainer isn’t teaching you these five things, it might be time to find someone who actually understands the science of training.” Orthopaedic specialists say the advice is far more important than many gym-goers realise, especially at a time when fitness routines are increasingly shaped by social media trends and fast muscle-building goals. According to Dr Gazanfar Patel, Orthopaedic – Minimal Invasive / Robotic Joint Replacement and Sports Medicine Specialist, Wockhardt Hospitals, Mumbai Central, gym-related injuries are becoming increasingly common among young adults. “As orthopaedic specialists, we are seeing a rise in gym-related injuries, especially among people who jump straight into heavy […]
May 23

6 of the Highest-Fiber Fruits You Can Eat

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Fruits are rich in fiber, a key nutrient that supports digestion, helps prevent constipation, and keeps you full longer. High-fiber options like berries, apples, and passion fruit can help you meet your daily needs.   1. Passion Fruit Fiber: 25 grams (g) Serving size: 1 cup This tropical fruit is not only rich in fiber but also high in vitamins A and C, potassium, magnesium, and plant compounds like carotenoids and polyphenols. Research shows passion fruit has more polyphenols than other tropical fruits. Passion fruit’s pulp contains the most fiber. Regularly eating fiber-rich foods can help prevent constipation and improve digestion.   2. Apples Fiber: 5 g Serving size: 1 medium apple Apples are a convenient source of fiber that you can snack on while on the go. Research found that apples’ fiber and other nutrients may improve digestive health and reduce the risk of developing colorectal cancer. The polyphenol antioxidants, vitamin C, and soluble fiber found in apples can help support the growth of beneficial bacteria in the digestive tract. They may also reduce uncomfortable gastrointestinal (GI) symptoms, like constipation.   3. Blackberries and Raspberries Fiber: 8 g Serving size: 1 cup Berries, especially blackberries and raspberries, are another key fruit […]
May 22

How To Succeed At Work: 17 Body-Mind Connection Tips

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True professional success doesn’t just come from intelligence or ambition; it starts with how we care for and connect with ourselves. Tuning into the body’s signals and aligning them with the mind’s intentions can reduce stress, increase focus and offer greater clarity and resilience at work. Simple daily practices such as deep breathing, movement breaks and mindful transitions can make a significant impact over time. Here, 17 members of Forbes Coaches Council share powerful strategies for connecting one’s body and mind to show up stronger, calmer and more effective at work by maintaining that connection.   1. Leverage Short-Term And Long-Term Strategies You can include ongoing, long-term and short-term, immediate strategies in your life. It’s important to take time during the day to listen to your body, take a break and breathe. They work in the moment. However, building in regular exercise or meditation outside of work enhances your ability to manage daily ups and downs at work. You can’t go to the gym in the middle of a stressful meeting. You can, however, take three deep breaths. You can go to the gym after work! – Julie Kantor, PhD, Julie Kantor Consulting   2. Take ‘Intention Pauses’ To Reset […]
May 21

4 Dietitians Share High-Protein Breakfasts That Keep Them Full Until Lunch

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A high-protein breakfast can help you stay full and energized throughout the morning. We asked dietitians to share their favorite high-protein meals that keep them satisfied until lunch.   1. Vegetable Omelet “My favorite high-protein breakfast is a veggie omelet and a high-protein mocha. I get something savory, something sweet, and plenty of protein, fiber, healthy fats, and micronutrients to keep me energized until lunch. Eggs are a simple way to add more protein to breakfast. They are also among the most accessible and significant sources of brain-supportive choline and antioxidants. Morning veggies help me avoid falling short on dark leafy greens (kale or spinach) and on red or orange vegetables, like bell peppers and grape tomatoes. For a morning beverage, I add a low-sugar, high-protein chocolate milk to my coffee for a sweet treat.”—Maggie Moon, MS, RD, based in Los Angeles, CA   2. Overnight Oats “Breakfast is a great opportunity to get in not only protein, but also fiber, which many people fall short on. I enjoy overnight oats made with Greek yogurt, milk, chia seeds, oats, and frozen berries. I like it because it’s easy to prep ahead, and I can change it up depending on what […]
May 20

The exercise at least four times more efficient than walking

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Cycling represents one of the most energy-efficient forms of transport ever invented You’re standing at your front door, facing a five-kilometre commute to work. But you don’t have your car, and there’s no bus route. You can walk for an hour, or jump on your bicycle and arrive in 15 minutes, barely breaking a sweat. You choose the latter. Many people would make the same choice. It’s estimated that there are more than a billion bikes in the world. Cycling represents one of the most energy-efficient forms of transport ever invented, allowing humans to travel faster and farther while using less energy than walking or running. But why exactly does pedalling feel so much easier than pounding the pavement? The answer lies in the elegant biomechanics of how our bodies interact with this two-wheeled machine.   A wonderfully simple machine At its heart, a bicycle is wonderfully simple: two wheels (hence “bi-cycle”), pedals that transfer power through a chain to the rear wheel, and gears that let us fine-tune our effort. But this simplicity masks an engineering that perfectly complements human physiology. When we walk or run, we essentially fall forward in a controlled manner, catching ourselves with each step. […]
May 19

Chia Seeds in Milk vs. Water: Which Is Better for Digestion and Absorption?

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Soaking chia seeds is a key to unlocking nutrients and making them easier to digest. But what should you soak them in? Water is often easier for sensitive digestion, while milk (if you can tolerate dairy) can increase fullness and add nutrients. Regardless of the method you choose, the nutrient you absorb from chia seeds is the same.   Why Soaking Chia Seeds Matters Chia seeds absorb up to 12 times their weight in liquid. Water breaks down the chia seed’s cell wall, making it easier to digest. Soaking chia seeds in water makes their nutrients more readily available to the body during digestion. In one study, researchers soaked chia seeds in water for 24 hours. The study authors found that fatty acids could be extracted more easily from soaked chia seeds. Plus, soaking chia seeds in water for 24 hours increased the proportion of anti-inflammatory omega-3 to pro-inflammatory omega-6 fatty acids. Both omega-3 and omega-6 fatty acids are important as part of a balanced diet. However, most Western diets tend to be high in omega-6 fatty acids and low in omega-3s, which may promote inflammation.   Chia Seeds in Water: How They Affect Digestion Soaking chia seeds in water […]
May 18

Should you exercise in the morning or evening? Depends on your body clock

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A growing body of research suggests that your chronotype, the biological tendency to prefer certain times of the day to sleep, can affect exercise benefits. While some people can spring out of bed at six in the morning and go straight into their day, others prefer to wake up later as they’re most productive in the afternoon or evening. This difference is due to your chronotype – the biological tendency to prefer certain times of day for sleep, waking and activity. But these aren’t the only factors affected by your chronotype. A growing body of research also suggests that your chronotype can affect the benefits you see from exercise. People who naturally rise early and feel sharpest in the morning are “early chronotypes”, whereas those who prefer to wake later and function better in the afternoon or evening are “late chronotypes”. People who fall in between are “intermediate chronotypes”. Your chronotype is determined by your circadian rhythms – the body’s natural daily cycles that repeat around every 24 hours. Although these are strongly influenced by our environment, they function even without external cues such as daylight and food. These rhythms affect our physiology, behaviour and health. Our circadian rhythms are […]
May 17

How to build better abs (and no, it’s not just crunches)

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Keen to sculpt your strongest core ever? This holistic plan can help make it happen. From simple food and fitness tweaks to the power of sleep, we asked doctors, dietitians and trainers for their best science-backed hacks.      There were many secrets we would like to have known about Kate Hudson’s look at the Vanity Fair Oscar’s party. How did the 47-year-old look so flawless? Where is her dress from? And how did she get those abs? According to Megan Roup, founder of The Sculpt Society, double pulse scissors, alternating toe taps and cross-body crunches were just some of the moves used to get the star ready for the glamorous A-list event. Working up a sweat just thinking about it? Same. Well, you can breathe easy. As experts tell Body+Soul, building strong abdominals needn’t require hours spent working out in the gym or forking out for an expensive regime. Because, at its core, the steeliest results when it comes to your midsection are achieved out of the gym as much as in it. The even better news? There are many holistic tweaks you can make, which, when done consistently, can nudge your middle closer to your goals. While most of […]
May 16

6 Calming Habits That Can Relax You Even More Than Meditation

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Simple practices that soothe your mind when meditation just isn’t cutting it. My most recent attempt at meditating was pretty embarrassing. I downloaded an app that my friend swears by and had planned to begin a daily practice to help reduce my stress during a particularly chaotic time. The app promised that my mood would improve with a consistent practice and that the more time I spent meditating with the app, the better I would feel. This sounded great and I was anxious (hah!) to get started. I figured I would start with a very modest chunk of time, so I chose a beginner meditation that was less than five minutes. I hit the button, closed my eyes, took a deep breath and sat there. After what felt like an eternity, I peeked…it had only been one minute. Disappointed with myself, I closed the app, canceled my membership, and dug back into my email stack. Why was I so bad at this? My husband can meditate for an hour without getting distracted. Was I too impatient? Too weak of spirit? Instead of spiraling, I turned to a few experts on the subject to see if I could find ways to […]
May 15

The Ultimate 21-Day Brain Health Challenge: Genius Tips to Sharpen Your Mind

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Specific, actionable moves that can help sharpen your mind and keep it healthy long term.   The brain is your body’s command center. It powers all of your body’s mechanisms and processes: how you run and dance and figure out a waiter’s tip, your hunger for chocolate or roast chicken, and the rush of chill you feel when you step outside on an early spring morning. It generates your laughter, your creativity, your feelings of grief or deep happiness, and helps you make sense of the world. How critical it is, then, to help keep the brain healthy—and there are so many ways to do that with the choices you make every day. In fact, many brain experts are increasingly emphasizing the risk factors for neurodegenerative conditions like dementia, and the behavioral changes people can make to help stave them off. To keep your brain crackling along in the healthiest possible way, we’ve designed this 21-Day Brain Challenge: 21 specific, research-based, and actionable tips that can help sharpen your memory, challenge your mind, and more. And best news? So many of them are fun. (Not on this list but critical to your brain, as well as all aspects of your […]
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