Apr 20

Fitness Instructor Explains How to Make Winter the Easiest Season to Exercise Consistently

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Discover how to stay consistent with movement in winter by working with your energy, lowering the pressure to perform, and redefining what “counts” as a workout. Winter is often framed as the season when motivation disappears. Shorter days, colder temperatures, and the instinct to stay cozy can make daily movement feel harder than ever. However, Rebecca Kennedy, Peloton Instructor and Nike Master Trainer, says that for many people, the opposite is true. Winter can actually be an ideal season for building a consistent movement routine that lasts. “Surprisingly, I actually find more and more people maintain activity levels in the winter,” Kennedy says. Rather than fighting winter’s slower pace, she suggests leaning into it, using the season’s structure, predictability, and slower pace to your advantage. Here’s why winter can make routine-building easier, plus practical ways to take advantage of what the season offers.   Embrace winter’s natural routine One reason winter can be easier for building healthy habits is that daily life tends to be more predictable. Once the holidays pass, calendars often quiet down. There’s less travel, fewer spontaneous plans, and more regular schedules overall. Kennedy points out that for many people, this structure creates the perfect environment for […]
Apr 19

Do you really need 3 meals a day? Expert says it depends on your body and lifestyle

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Three meals a day might feel like a rule everyone follows, but it’s not as fixed as you think From gym-goers to desk workers, your ideal eating pattern can look very different depending on your lifestyle, energy needs, and metabolism. So is breakfast, lunch, and dinner really the gold standard, or just a habit we’ve inherited over time? Nutrition expert Chitra BK from KIMS Hospitals, Bengaluru, breaks down what actually matters—whether you should eat more or less often, how your body responds to meal timing, and why there’s no one-size-fits-all approach when it comes to food.   Who started the ‘three meals a day’ model—where did it originate, and is it still relevant today? Generally speaking, the format of three meals a day is primarily a cultural phenomenon rather than one that can be attributed exclusively to biology. For much of history and in many developing societies, eating one or two times daily was the norm. It wasn’t until the Industrial Revolution that workers needed structured breakfast, lunch, and dinner schedules due to strict working hours, which led to this design being mainstreamed and adopted globally. Science continues to demonstrate that there is no science or universal guideline to follow; […]
Apr 18

Not getting results from strength training? Fitness coach shares 6 tips to help you get stronger

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When it comes to fitness, strength training plays an important role. It generally involves any physical movement using your bodyweight or equipment, such as dumbbells and resistance bands, to increase endurance and improve flexibility. Additionally, it helps reduce the risk of falls and injuries while offering several other health benefits, including weight loss and better heart health. If you’ve been strength training and not getting the desired results, it is time to introspect on where you may be going wrong. Fitness coach Raj Ganpath took to his Instagram account to share 6 strength training tips for those who desire to get stronger.   Reduce the number of exercises you are doing Raj emphasised the importance of a more focused approach, which includes incorporating a few effective exercises rather than doing 20-30 different types every week. He said, “You simply need the six big ones—the squat, the deadlift, the bench press or the push-up, the overhead press, the pull-up or the hang and the row. If you want variety, do more exercises. If you want progress, do fewer exercises and do them well.”   Technique trumps everything Quality over quantity is his mantra and he suggested the same to his followers. […]
Apr 17

From flexibility to fat loss: Here’s a simple guide to choosing between yoga and gym workouts

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Trying to get fit but confused? Here’s a simple guide that will help you choose which type of workout suits you best. In today’s fitness-focused world, individuals often find themselves choosing between yoga and the gym. They both provide good advantages, but they are used differently, depending on individual objectives, living style, and mentality. Whereas the gym lays emphasis on physical prowess and stamina, yoga is based on physical, breathing, and mental harmony. When people are aware of these differences, it may assist them in making a decision that really can serve their overall well-being. In a conversation with HT Lifestyle, Himalayan Siddhaa Akshar, yoga and spiritual leader, author, columnist, and founder of Akshar Yoga Kendraa, shared the difference between the two workout forms and how you can choose the right one for you.   Understanding the purpose Himalayan Siddhaa Akshar said, “The gym is often associated with weight training, cardio workouts, and muscle building. It is suitable for those who want to become more powerful, slim, or physically fit.” The fact that it is goal-oriented and has structured schedules and measurable improvement makes it appealing. “Quite on the contrary, yoga is a holistic practice. It not only enhances flexibility […]
Apr 16

How To Keep Your Stomach Healthy In Summer: Expert Tips To Avoid Digestive Problems

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Experts Dr. Saroj Dubey, Air Cmde (Dr.) Bhaskar Nandi, and Dr. Anurag Sachan share simple tips to prevent acidity, bloating, and infections during summer. As temperatures rise, so do complaints of acidity, bloating, infections, and general digestive discomfort. Summer may be synonymous with mangoes and holidays, but for your gut, it can be a challenging season. Increased heat, dehydration, and food contamination risks can easily disrupt digestion, making it essential to adopt simple, mindful habits. According to Dr Saroj Dubey, Consultant Gastroenterologist, Kailash Hospital, Noida Summer places added stress on the digestive system. “As temperatures rise, the body loses more fluids and the digestive system becomes more sensitive, leading to acidity, bloating, loose motions, and even food-borne infections,” he explains. His advice is clear: hydration is critical but it must be done right. Instead of drinking large amounts of water immediately after meals, he recommends taking small, frequent sips throughout the day to support digestion without overwhelming it. Food choices, too, play a crucial role. Cooling, easy-to-digest foods such as curd, buttermilk, coconut water, fruits, and lightly cooked vegetables can help maintain balance. At the same time, limiting spicy, oily, and exposed street food is essential to avoid irritation and […]
Apr 15

5 Daily Habits To Help Reverse Muscle Loss After 50

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After you hit 50, the rate of natural muscle loss begins to speed up, largely due to hormonal shifts. This decline is typically made worse by inadequate protein consumption and reduced physical activity levels, says Leon Veal, a level three personal trainer and head of nutrition and innovation at Styrkr. If left unaddressed, your metabolism, balance, and recovery can majorly suffer, making daily movement and long-term wellness more challenging to maintain. That said, there are certain daily habits that help reverse muscle loss after 50, and we’re here to share them.   1. Incorporate Protein Into Each Meal Make it your mission to add protein-packed foods—like eggs, Greek yogurt, cottage cheese, beans, fish, and chicken—to your meals. “Around 15 to 30 grams [of protein per meal] is a good target,” explains Mackenzie Burgess, RDN, nutrition partner at Butcher’s Bone Broth. “Collagen, [a protein found in bone broth and supplements], can also be important for aging adults, as we start to gradually lose collagen in early adulthood, and women can even lose as much as 30% of their skin’s collagen in the five years following menopause … Collagen may offer added support for skin elasticity and joint health. I always recommend […]
Apr 14

10 Best Chest Exercises for Men

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We’re here to pump you up with the best chest exercises for men. Indeed, no one argues with powerful pectorals and we’re not about to start. With these workout movements at your disposal, your chest muscles will be larger than life and harder than a board in no time at all. On that note, let’s dive into the 10 best chest exercises for men.   10 Best Chest Exercises for Men   1. Cable Cross-Over This is a popular chest workout for men at the gym that can be performed low-to-high or high-to-low. Both versions require a cable pulley machine. To execute low-to-high, set the machine to the lowest setting, attach a D-handle on both sides, and grab each handle with your palms facing up. Your feet should be shoulder-width apart, your back straight, your chest up, and your arms down and slightly bent at both sides. Next, bring both handles up and forward to eye level before returning them slowly to the starting position. Stick with lighter weights and lower reps. If you’re going high-to-low, set the cable pulley machine to the highest setting, and grab each handle using an overhand grip. Keeping your feet shoulder-width apart, extend each […]
Apr 13

Simple Habits That Can Protect Your Knees For The Next 10 Years

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Knees support almost all daily activities like walking, climbing stairs, performing exercises, and even standing up. Therefore, they tend to be the most frequently used and most susceptible parts of the body to injury. While there are many reasons for knee damage, the most common causes today are changes in lifestyle, sedentary behaviour, being overweight, and an increase in the number of sport-related injuries. Additionally, many knee problems seen today are closely linked to modern lifestyle patterns, making preventive care and early joint protection extremely important. Fortunately, protecting your knees does not always require complicated medical intervention and can be done by forming small, consistent habits that promote healthy joints, reduce the amount of wear and tear on them, and preserve mobility for many years to come.   Tips to maintain knee health   1. Maintain a Healthy Body Weight Excess body weight creates significant pressure on the knees. An additional kilogram of body weight increases the pressure on the knees by 2-3 times while walking and climbing stairs, and therefore, this can accelerate the wear of the cartilage. Maintaining a healthy weight through proper nutrition and regular exercise reduces the amount of stress on the knees, thus helping to […]
Apr 12

How To Improve Your Memory and Keep It Sharp

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Habits that support quality sleep, regular exercise, balanced nutrition and stress management can all help Memory changes can be a normal part of aging. But your everyday habits can help you stay sharp over time. “When it comes to memory and brain health in general, it’s most helpful to be proactive,” says neuropsychiatrist Drew Cumming, MD. Dr. Cumming shares practical tips for improving memory and beyond.   13 ways to improve memory To sharpen your mind and memory, focus on healthy habits related to sleep, movement, nutrition and stress management. Dr. Cumming dives into the specifics.   1. Move your body Exercise has been shown to improve sleep and reduce stress levels, both of which are closely tied to memory. Regular physical activity also gets blood flowing to your brain, which helps reduce inflammation over time. “Exercise is key,” Dr. Cumming says. “Sleep and exercise help decrease inflammation in the body. And over the long run, inflammation contributes to difficulty remembering things and other aspects of cognition and memory.” That doesn’t mean you have to pump iron every day. Consistency is key — so any type of movement you’ll keep coming back to, including walking and yoga, can help.   […]
Apr 11

Is your workout routine healthy or turning into an obsession?

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Working out every day is what many of us aim for, but can this habit slowly turn into an addiction? You might be surprised to know it can.   For many, just getting out of bed and making it to the gym can feel like a challenge. But on the other end of the spectrum are those who find it just as hard to stop. Even when their body is asking for rest, through injury, illness, or sheer exhaustion, they feel compelled to keep going. Taking a break doesn’t feel like an option; it feels like failure. While a lack of physical activity can certainly harm your health, constantly pushing your body without adequate recovery can be just as damaging. This kind of behaviour, often described as workout addiction, goes beyond discipline or dedication. It reflects an unhealthy relationship with exercise, where rest is neglected and the body’s limits are ignored, sometimes at the cost of both physical and mental well-being. Now, you might be thinking, in a culture that glorifies hustle, discipline, and no days off, working out every day is basically seen as the gold standard of health. So…   Can exercise actually turn into an addiction? Deepti […]
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