One of the most important parts of any fitness program is consistency. Sticking with a regular routine helps you build on each workout and really make some progress. But, sometimes routines fall by the wayside. It’s something I’m guilty of right now.

Whether you’re busy at work, feeling under the weather, navigating an injury, or simply not feeling motivated, it’s completely normal for your once-regimented workout routine to hit a lull. While there’s nothing wrong with taking some downtime, waiting too long can mean all of that hard work you put in at the gym, on the track, or wherever else you like to sweat can start to decline.

As I sit here, blowing off yet another workout this morning, I’m wondering how much leeway I really have. So, I chatted with experts about how long it takes fitness to decrease. Some reassurance, right up top: “Short breaks of one to two weeks are going to have very minimal impact,” says Elizabeth Matzkin, MD, a sports medicine Orthopaedic Surgeon at Brigham and Women’s Hospital. Here’s when your time off really starts to matter.

Some amount of rest is normal—and necessary.

If you’ve had a rough week of missing workouts and are being hard on yourself about it, cut it out. You don’t lose fitness that fast. A rest day or two doesn’t have an impact on anything, and even a week off won’t set you back too much. As you probably know, it’s actually beneficial to take recovery days. After a lifting session, rest is required to repair your muscles so they can grow bigger and stronger.

The importance of rest is true for just about every modality. With running, for example, “if you’re training for a 5K, 10K, or marathon, rest days are a critical part of the program,” Dr. Matzkin says. Over a day or two, rest is what gives your body the time to recover, get stronger, and mitigate risk of overuse injuries, which could sideline you for even longer. Well-timed breaks can also help fight burnout, and that’s something that can really mess with your progress.

The only time there’s cause for concern about dropping fitness is after taking weeks to months off—and it affects various aspects of fitness differently.

Aerobic capacity diminishes the fastest.

After just five to seven days of no cardio training, you will see a decrease in blood volume, says Aaron Leigh Baggish, MD, a sports cardiologist and founder of the Cardiovascular Performance Program at Massachusetts General Hospital. The implications? Less oxygen getting to your muscles, which can affect cardio performance, and potentially less efficient heat regulation. Sit out for an additional week and more change will accrue: Your heart becomes slightly smaller and muscles start to lose mitochondrial function.

What does that mean on your run, bike ride, or swim, though? After two weeks, Dr. Baggish says it might feel like you lost the “high gear” setting. “All of the things that make the high-performing athletes function start to reverse and they’ll do so sequentially over the course of weeks to months if training is not restarted again,” he says.

There’s one major caveat to all of this: how active you are, in general. “One of the main determinants of how quickly you lose fitness is actually how much physical activity you do during your daily activity,” Dr. Baggish explains. “If you were to go on bedrest, you would lose fitness pretty quickly—and you [would] lose a lot of [it]. If you maintain normal daily activities, get your 10,000 steps, and go up and down flights of stairs, you’re going to lose fitness at a much slower level.” Incorporating cross training with other forms of cardio throughout your rest can help even further.

A complete break for longer periods of time isn’t recommended, though, Dr. Matzkin says. That’s when you’ll see a real effect on your aerobic fitness, endurance, and VO2 max, she says.

Though you start to lose cardiovascular fitness one to two weeks in, there are ways to mitigate just how much, and you should be able to recoup the loss fairly quickly. Think: within a few weeks, you should start to see improvements after longer periods of time off.

When it comes to your strength, you have more wiggle room.

After about two to three weeks, you may notice a decrease in performance and even size, but true muscle atrophy tends to happen more gradually over a longer period of inactivity, says Rachelle Reed, PhD, an exercise physiologist. We’re talking anywhere from one to multiple months.

Early on, you’ll see changes in those higher-level skills. “The earliest changes are often neurological and performance-related,” Reed says. “Things like reduced force production, coordination, workout tolerance, and explosiveness.” Basically, after a few weeks, you’ll notice your go-to weights might feel a little heavier, and you may have reduced endurance during your workout.

Meanwhile, actual decreases in muscle size, strength, conditioning, and overall training capacity take longer to occur. Factors like your age (older people tend to lose muscle and strength faster), training history (those with more experience will hold onto muscle longer), protein and carbohydrate intake (more is better!), sleep (also important for maintenance), and overall activity levels will all affect how fast you lose muscle. “Someone who stops lifting for a few weeks but still walks regularly, hikes, or does occasional bodyweight movement will likely maintain more muscle than someone who becomes fully sedentary,” Reed says.

So, if you want to mitigate muscle loss—just like if you want to mitigate cardio capacity decline—you can try to stay active in other ways and incorporate resistance whenever possible. Once again, it’s complete inactivity you want to avoid. “Even shorter or lower-volume workouts can still provide a meaningful maintenance stimulus,” Reed says. “Sometimes this isn’t possible—like if you’re super sick, or maybe you’re on a long work trip, or life gets busy—so keeping a flexible versus rigid approach to your exercise can be important.”

Another perk: If you do lose some muscular fitness, it should come back sooner than it took to build it up the first time. “The encouraging news is that previously trained individuals often regain strength and muscle faster than they built it originally because of ‘muscle memory’ and retained neuromuscular adaptations,” Reed adds.

Your First Workout Back

To sum things up: A week or two isn’t the end of the world—whether you’re a cardio queen or gym obsessive. Once you get into the month-plus territory, that’s when you’re going to really want to do some strategizing.

When you do get back to working out after taking at least one month off, don’t go all out right away, the experts agree. It’s best to start slow, and you’ll likely build back faster than you anticipated. “I always tell my patients, ‘It’s baby challenges each week,’” Dr. Matzkin says. “You don’t want to go from zero to a hundred.”

That means if you stopped when you were running 5Ks, start back up with just one mile and see how you feel. If you left squatting 50 pounds, start back up with 20 or 25 and really focus on nailing the form. It may feel easy, but it’s better to ease in to avoid overwhelming your body and getting injured. Think about it like this: “Your lungs take a break, your heart takes a break, your muscles take a break, your bones take a break—and those are all living parts of you and they respond best to stress or impact when it’s introduced somewhat slowly,” Dr. Matzkin says.

Your first workout back should feel easy. Keep it short, simple, and with less intensity or duration than when you last left off. As for how long your build should take, Dr. Baggish typically gives his athletes a 1:3 rule—as in, for every one month off, you should take three months to get back to where you left off. Plus, coming back after a break isn’t just about the training itself. You also want to make sure you’re getting enough sleep and eating enough nutrients to support the increased load, Dr. Matzkin adds.

No matter how much time you took off—fear not—the experts say. You can totally get back to where you were. You just don’t want to rush. And, if it hasn’t been that long, you’re probably okay, so don’t let it throw you off course.

If you have diabetes, keeping your blood sugar within a healthy range is a constant task.

And if you like to hit the gym or hike the trails, you may wonder: Does exercise lower blood sugar? Any form of exercise can lower your blood sugar, but when you work out can impact how your blood sugar changes — especially after meals.

Registered dietitian and diabetes educator Emma Rueth, RDN, LDN, CDCES, explains the connection between exercise and eating.

Can exercise lower blood sugar?

Yes, exercise can lower your blood sugar in the moment and, with consistency, in the long term. During exercise, your muscles use sugar (glucose) from your blood as fuel. Exercising also helps your cells use insulin more efficiently — during exercise and over the course of the next several hours.

This is why the American Diabetes Association (ADA) recommends exercise five days a week. Consistent exercise increases insulin sensitivity, which helps decrease your blood sugar and hemoglobin A1C. Keeping blood sugar stable and in target can dramatically reduce your risk of heart disease and other complications of diabetes.

Best time to exercise for blood sugar control

While the ADA doesn’t provide specific recommendations for the timing of exercise, exercising soon after eating may help keep your blood sugar in a healthy range.

If you have Type 1 or Type 2 diabetes, the goal is to keep blood sugar at or below 180 mg/dl two hours after a meal. Research shows that glucose levels hit their peak within 90 minutes of a meal most of the time.

Rueth suggests checking your blood sugar before, during and after exercise to better understand your trends.

“This can help you determine whether you’re at a safe blood sugar level to start exercise, and how exercise impacts your blood sugar for the rest of the day,” she says. “Using a continuous glucose monitor (CGM) can help you track this.”

Types of exercise that help

The ADA recommends 150 minutes of moderate exercise — ideally broken into 30-minute workouts five days a week — or 75 minutes of rigorous exercise weekly. The ADA also recommends avoiding more than two days in a row with no structured physical activity.

If you have diabetes, certain exercises may help lower your blood glucose. Examples include:

• Walking
• Tai chi
• Yoga
• Dancing
• Swimming

But can exercise raise blood sugar?

“Especially for people with Type 1 diabetes, blood sugar may spike during short periods of high-intensity exercise,” says Rueth. “This is normal and, even with the possibility of a small increase in blood sugar, high-intensity exercise is still associated with better glucose stability.”

How to tell if it’s safe to exercise

It’s a good idea to check your blood sugar levels before, during and after physical activity. A continuous glucose monitor (CGM) can help with this.

Before exercise

Before you begin your workout, it’s important to check your blood glucose. A typical, healthy exercise range is 140 mg/dL to 160 mg/dL. If your level is too high — 300 or more — postpone exercise until your blood sugar is back in a healthy range. If you use an insulin pump, consider changing the setting to “exercise mode.”

During exercise

There’s a chance that your blood glucose levels could dip too low during a workout. Your healthcare provider may recommend checking your levels during exercise, especially if you take insulin or other medications that can cause hypoglycemia.

And if you plan on working out for more than 30 minutes or are trying out a new type of exercise, plan on checking your blood sugar more often.

It’s also important to pay attention to how you’re feeling. Stop physical activity if you feel:

• Weak
• Shaky
• Dizzy
• Confused

In those situations, your blood sugar may be too low. Rueth recommends that you bring a source of rapid-acting carbohydrates, like glucose tablets, whenever exercising. Other options that can raise your blood sugar levels quickly include fruit juice, soda or hard candy.

After exercise

Keep in mind that low blood glucose can occur during or long after physical activity. It’s more likely to occur if you:

• Take insulin or an insulin medication.
• Skip meals.
• Exercise for a long time.
• Exercise strenuously.

Having a post-workout snack can help prevent a drop in your blood sugar levels.

“A balanced snack that includes protein and carbs will also help your muscles recover,” Rueth says.

Take precautions with evening exercise

While it’s important that you know your blood sugar levels before activities, it’s particularly crucial to measure your blood sugar if you exercise in the evening.

“If you go to bed and your glucose drops below 70 mg/dL during the night, you may not feel the symptoms of hypoglycemia,” warns Rueth. “This can create a dangerous situation.”

Key takeaways

Exercising after a meal is a good way to reduce blood sugar levels and lower your risk of complications from diabetes, including heart disease. Using a CGM can help keep you aware and safe while introducing or increasing regular exercise.

“Before starting or changing your exercise regimen, talk with your doctor to determine what is best for you,” concludes Rueth. “If you’re on any medications that can cause hypoglycemia, it’s crucial you speak with your doctor first.”

Begin your morning by talking kindly to yourself

It is common for people to start criticizing themselves upon waking up regarding things not completed, duties ahead, or personal worries. Negative thoughts can increase stress levels before someone even has time to enjoy the start of a new day. Positive affirmations suggest talking to oneself with kindness, patience, and respect. Affirmations like “I do my best” or “I deserve peace today” may be helpful in creating emotional stability and mental peace.

Change fear-based thoughts with those of confidence

In most cases, morning anxiety comes with thoughts about future problems, difficulties, and pressure to accomplish many tasks. Affirmations aimed at building self-confidence help focus not on fear but on the power of personality. Using such affirmations as “I can deal with everything calmly today” or “I trust myself to make decisions” gradually boosts self-beliefs, thus avoiding anxiety or panic at the beginning of the day.

Practice gratitude-based affirmations to restore emotional balance

Gratitude-related affirmations are helpful because they teach people to see and appreciate the positive aspects of their lives rather than being upset all the time due to various troubles and pressures. Most people tend to repeat certain phrases associated with good health, opportunities, family, and personal development while they are just getting ready for the day ahead. Affirmations based on gratitude make people see the positive side of life without denying its reality.

Repeat affirmations helping preserve mental peace

Today, modern routines force people to face social comparisons, emotional burdens, negativity in media, and stressful interactions every day. Thus, self-talk habits aimed at preserving mental peace may be quite helpful for dealing with the mentioned issues better. Saying affirmations like “Today, I won’t carry any negativity” or “My inner peace is worth anything” helps establish healthy emotional boundaries. Many people appreciate affirmations of this type before getting out of their homes to start working or studying.

Finish your affirmations with hope for improvement

It is important not to forget that personal growth takes time. Therefore, affirmation sessions cannot turn a person into a completely different one instantly; they must work gradually. The last thing people can do after repeating positive phrases is encouraging further changes with hope-based affirmations like “I have a chance to develop every single day.” Regular repetition of such phrases strengthens motivation and promotes emotional stability.

Ready to build a stronger, thicker set of shoulders? Canadian bodybuilder and YouTuber Jeff Nippard recently published a video in which he took his subscribers through an exact seven-step plan to build a 3D pair of delts.

The video, which examines seven ‘evidence-based tips’ for building shoulder muscle, runs the gamut from the most common training strategies to the most overlooked (the final technique is one which Nippard claims less than 1% of people have tried). The plan aims to hit each of the three ‘heads’ of the deltoid muscle: the anterior, lateral and posterior heads. Each is responsible for lifting your arms, creating shoulder stability and providing a rounded contour.

Take Your Traps Out of the Lift

Nippard’s first tip, inspired by something he sees a lot of guys doing during lateral raises, is to make sure that you’re working the right muscle group during the lift and not accidentally recruiting others.

‘If your traps are taking over on your shoulder movements, your delts could be getting robbed of precious tension,’ he says. ‘For some trainees, their delts go nearly silent when their traps take over.’ Nippard offers a coaching cue of holding a spade vertically and ‘sweeping the weight out to the side’.

Train Your Delts More Often

While a certain ‘less is more’ philosophy has permeated lifting circles over the last few years – Nippard himself has experimented with low-volume training himself by cutting his sessions in half for 100 days – is there something to say about ‘spamming’ shoulder work, rather than only hitting it once or twice a week?

‘I think that’s a mistake if you’re trying to maximise their growth,’ he says, pointing to multiple studies that confirm the efficacy of the workout diminishing after approximately six sets on one muscle group. ‘The best way to get in more effective shoulder work isn’t to throw more sets on top of the workouts you already do, it’s to hit them more often.’

Rather than cramming the volume onto one or two days, he says ‘spread it out to three or four days.’ This works particularly well with isolation exercises, including lateral raises and rear delt flys, Nippard explains.

Get a Strong Shoulder Press

Focusing on ‘any vertical press that you can overload,’ says Nippard, including ‘machines, dumbbells, or barbells’, is the secret sauce to noticeably greater shoulder mass. ‘Load it up with a weight that you can do for five or six reps and add a little weight each week,’ he says. ‘Stick with that for a year…as you progressively lift more weight on the shoulder press, you’re increasing the mechanical tension your delts experience’. Mechanical tension, Nippard says, ‘is the main driver of hypertrophy’.

Bring Your Waist Down

At the midpoint of the video, Nippard leans on a neat bodybuilding tactic that can make your shoulders appear larger. Comparing his physique between 20.6% and 9% body fat, he explains that his shoulders are ‘broader and rounder because my waist is smaller, and there’s less body fat around my deltoid muscles,’ he says. ‘The cuts are deeper, there’s more separation between the heads, and this gives the illusion of a more 3D look.’

Train at All Muscle Lengths

Discussing how each muscle, not just those in the shoulders, is shortened during the concentric phase of the lift and lengthened during the eccentric phase, Nippard offers an easy way to create some variety and make sure the whole range of motion is working in your favour.

While dumbbell lateral raises ‘provide more tension when the delt is short,’ he says, and ‘cable laterals provide more tension when the delt is long’, it’s really about allowing for the full range of movement during each exercise. ‘On your shoulder presses, go deeper and don’t stop when shoulders hit parallel, but sink your arms as low as they can comfortably go’. For cable lateral raises, he says, stretch the cable ‘across your body, rather than stopping at your side.’

Pick the Right Progression

‘We all know that progressive overload is the key to keeping a muscle growing,’ says Nippard, and ‘you need to add a little more stress to the muscle each week over time’. If you ‘keep using the same weight, for the same reps week in and week out, the muscle has no reason to keep growing’.

The catch, however, is that isolation exercises like dumbbell lateral raises are hard to progress – there are only so many increments you can lift safely, after all – so Nippard advises a technique called ‘double progression,’ in which you aim for a ‘rep range, not a rep target’. For example, hit 10 reps at week one, 11 reps at week two and 12 reps at week three, all using the same weight. Once you’ve maxed out, you can then up the weight. Adding ‘one rep to one set is enough to keep progression moving,’ says Nippard.

Target All Heads of the Delts

Though the anterior, lateral and posterior heads get all the headlines, Nippard points to a study that identified how there are ‘seven intramuscular segments to the deltoid, each with its own separate tendon,’ he says. ‘Each of these seven tendons has a separate function.’

To make the most of your shoulder training, Nippard explains that instead of rear, lateral and front raises, also incorporate movements for the planes in between, such as incline dumbbell Y-raises and 45-degree cable rear delt pulls.

Summer heat can impact your mental health along with physical health. Yoga helps calm the mind and reduce stress. Expert says hand mudras are an effective way to beat the heat. They help to improve energy balance, focus, and emotional stability, and also support relaxation, clarity, and mental well-being.

During summer, the body becomes warmer and drier owing to high temperature. According to Himalayan Siddhaa Akshar, Author and Founder of Akshar Yoga Kendraa, seasonal heat can influence energy levels and emotional stability. “Prolonged exposure to heat can lead to fatigue, mental restlessness, and reduced focus. Maintaining balance during seasonal transitions is essential for your well-being,” he tells Moneycontrol.

The importance of mudras

Despite their simplicity, mudras are considered powerful tools for mental clarity and emotional stability. “Mudras may look like simple finger positions, but they create energetic connections in the body that can influence physical, emotional, and mental states. When practiced regularly with awareness, they help regulate internal balance and calm the nervous system,” says Himalayan Siddhaa Akshar.

Even short daily sessions in the morning or evening can help restore calmness and improve focus. “Just a few minutes of mindful practice each day can create noticeable changes in how the body and mind respond to stress,” he adds.

Benefits of mudras

Hakini mudra:

One of the most recommended mudras for mental clarity is Hakini Mudra. To practice it, sit comfortably with a straight spine. Bring both hands in front of the chest and gently touch fingertips together while keeping palms slightly apart. Close the eyes and breathe naturally.

“Hakini Mudra is especially effective when the mind feels scattered or fatigued. It supports concentration, enhances memory, and brings emotional steadiness during stressful conditions like extreme heat,” explains Siddhaa Akshar.

This mudra is often suggested during summer months to promote a sense of mental cooling and relaxation.

Varun mudra

Another powerful practice for hot weather is Varun Mudra, traditionally associated with fluid balance in the body. To perform it, sit comfortably and gently touch the tip of the little finger to the thumb on both hands while keeping other fingers straight. Place hands on the knees and relax the breath.

“Varun Mudra helps maintain internal fluid balance and supports hydration at a subtle level. It is especially helpful during summer when the body tends to lose moisture and energy more quickly,” says Siddhaa Akshar.

Siddhaa Akshar also suggests that the practice may also help calm the mind and reduce feelings of heat-induced irritability.

Simple practice, deeper impact

While mudras are simple in form, their consistent practice is key to experiencing benefits. “Yogic practices do not need to be complex to be effective. What matters is consistency, awareness, and a calm state of mind during practice,” the expert suggests.

He concludes that even a few minutes of daily mudra practice can help individuals feel more balanced, refreshed, and emotionally stable during intense summer conditions.

FAQs on Yoga Mudras

1. How do yoga mudras help during summer heat?

Mudras support mental calmness, emotional stability and energy balance, helping the body and mind cope better with fatigue, restlessness and stress caused by high temperatures.

2. What is Hakini Mudra and how is it done?

Sit with a straight spine, bring both hands before the chest, gently touch fingertips together with palms slightly apart, close your eyes and breathe naturally to practise Hakini Mudra.

3. What are the benefits of Hakini Mudra in hot weather?

Hakini Mudra supports concentration, enhances memory, steadies emotions and promotes a sense of mental cooling and relaxation when the mind feels scattered or fatigued.

4. What is Varun Mudra and how do I practise it?

Sit comfortably, touch the tip of the little finger to the thumb on both hands, keep other fingers straight, rest hands on the knees and relax your breath to perform Varun Mudra.

5. How often should I practise yoga mudras for benefits?

Even short daily sessions in the morning or evening, practised consistently with awareness and a calm mind, can help you feel more balanced, refreshed and emotionally stable.

Your body needs different care during a heat wave.

Most people do not change much about their routine when temperatures rise, and that is often where the problem begins. The body behaves differently during extreme heat. You lose more fluids, sweat more than usual, and tire out more quickly, even after basic activities. Foods that felt fine in winter suddenly feel too heavy. Rooms heat up faster. Sleep becomes lighter. Even your energy levels can feel completely off. Instead of fighting the weather, it helps to adapt to it a little. The good news is that protecting yourself from summer heat is not always about drastic measures. When done smartly, some simple habits can help you stay cool in summer.

Why Does Heat Safety Matter?

When the weather is hot and humid, your body has a tougher time cooling off. Dehydration, prolonged exercise, and intense sun exposure can cause cramps, exhaustion, and even potentially lethal heat stroke. The risks are higher for kids, older adults, people with long-term illnesses, people who work outside, and people who participate in sports.

Tips to Stay Cool and Comfortable in Summer

Switch to Breathable Fabrics

Tight synthetic clothes trap your sweat right against your skin and block your body from breathing properly. Swapping your daily wardrobe to loose-fitting cotton or pure linen allows the air to circulate freely around your body. These natural fabrics absorb moisture quickly and dry fast. That means they keep that sticky, heavy, and uncomfortable feeling completely away while you go about your business.

Use Curtains to Block Heat Indoors

One underrated summer trick is keeping sunlight from heating your room in the first place. Rooms with direct afternoon sunlight can trap heat for hours, making evenings feel much warmer than they should. Thick or darker curtains help block some of that heat from entering indoors. Keeping windows and curtains closed during the hottest part of the day, then opening them later in the evening for airflow, can genuinely make rooms feel more bearable without constantly depending on the AC.

Try an Ice Facial

This one sounds like a spa indulgence, but it is genuinely practical. Take a few ice cubes, wrap them in a thin cloth, and press them gently against your face, neck, and wrists for a minute or two. The skin over your wrists and neck sits very close to major blood vessels. Cooling these spots brings down your body temperature more efficiently than, say, placing ice on your arms or legs. No ice? A bowl of cold water works too. Just splash your face repeatedly and let it air-dry. It takes two minutes, and the relief is immediate.

Chill Your Feet Before Bed

Trying to fall asleep when you are sweating is incredibly frustrating. One of the oldest and easiest tricks is to simply soak your feet in a basin of cool water for about ten minutes before you hit the pillow. Your feet have plenty of pulse points and blood vessels close to the skin. Cooling yourself down quickly drops your overall core temperature, making it so much easier to drift off comfortably without tossing and turning all night.

Go for an Evening Swim

If you have access to a pool, a lake, or even a community swimming spot, use it. Evening swims, roughly between 5 and 7 PM, are one of the most effective ways to bring your core body temperature down after a brutal day. Going for a relaxed swim after sunset is arguably the absolute best way to bring your body temperature back to normal. It gives you some gentle movement without putting any extra thermal stress on your system.

Apply a Cold Compress

Walking indoors after braving the intense summer sun usually leaves you feeling completely drained and overheated. Before you just stand in front of the AC hoping for the best, grab a cold compress or some ice wrapped in a thin towel. Press it gently against your pulse points like your neck, wrists, and temples. Since your blood vessels are closest to the skin in these specific spots, the cold instantly cools the blood circulating through your body and brings your core temperature down incredibly fast.

Eat Lighter Meals During the Day

Heavy meals can feel exhausting in extreme heat because digestion itself generates body heat. That is why many people naturally crave lighter foods in the summer without even thinking about them. Meals with fruits, curd, vegetables, or water-rich foods usually feel easier on the body during hot afternoons. This does not mean starving yourself or eating only salads. It simply means avoiding meals so heavy that they leave you feeling sleepy, overheated, or uncomfortable afterward.

Go for Cooling Beverages

During peak summer, plain water sometimes does not feel enough, especially when you are sweating constantly. Drinks like homemade lemonade, coconut water, or lightly salted buttermilk can feel far more refreshing because they help replenish fluids while also providing some electrolytes lost through sweat. The key is keeping them simple and not overloaded with sugar. Many people notice they feel less tired and dizzy throughout the day when they stay consistently hydrated instead of waiting until thirst becomes unbearable.

Wrapping It Up

Surviving a brutal summer is not about hiding indoors and letting your air conditioning bill skyrocket. It really comes down to listening to your body and making a few smart adjustments to your daily routine. By staying hydrated with the right refreshing drinks, keeping your living space comfortably shaded, and using quick tricks like a cold compress, you can easily maintain a healthy core temperature. Embrace these simple daily habits, and you will find yourself comfortably breezing right through the hottest months of the year.

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 lifting without preparing the body first,” says Dr Patel. “Muscles may feel ready mentally, but joints, tendons, and ligaments need gradual activation.”

He explains that proper warm-ups improve blood circulation, increase joint mobility, and prepare muscles to safely handle physical load.

“Skipping warm-ups can lead to muscle strains, shoulder impingement, knee pain, lower back issues, and even ligament injuries over time,” Dr Patel says. “Similarly, avoiding stretching after workouts leaves muscles tight and stiff, which affects posture and recovery.”

Are influencer workouts ignoring fitness science?

“Social media has made fitness more visual than functional,” says Dr Patel. “People are chasing aesthetic exercises or viral routines without understanding movement mechanics or body alignment.”

He explains that foundational exercises such as squats, deadlifts, rows, and presses remain among the most effective because they train multiple muscle groups simultaneously while improving coordination, balance, and joint stability. However, he stresses that these exercises must be performed with proper form and gradual progression.

“Compound lifts are valuable only when technique is correct,” Dr Patel explains. “The ‘no pain, no gain’ mindset often pushes people to ignore early warning signs from the body, and that is where injuries begin.”

Why core strength matters beyond abs

Dr Patel also points out that core training is widely misunderstood in modern fitness culture. “A strong core is not just about visible abs,” he says. “It is the body’s natural support system for the spine.”

According to him, weak core muscles are among the leading causes of chronic lower back pain, poor posture, and movement instability.

“Many flashy workouts focus only on appearance-driven training and ignore spinal support, recovery, and movement quality,” Dr Patel says. “Fitness science has always prioritised sustainability over shortcuts.”

What a balanced workout actually looks like

“From an orthopedic perspective, an ideal workout should include four pillars: mobility, strength, cardiovascular fitness, and recovery,” says Dr Patel.

He recommends beginning every session with 5–10 minutes of dynamic warm-up and mobility drills, followed by structured strength training that combines compound and controlled isolation exercises.

“Core work should be included at least two to three times a week to support spinal health and balance,” he adds.

Cardio, according to Dr Patel, remains equally important for heart health, endurance, circulation, and recovery, while post-workout stretching helps maintain flexibility and reduce stiffness.

“The best workout routine is not the most intense one,” he says. “It is the one your body can sustain safely for years without breaking down.”

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 with a high fiber content, providing about 27% of the recommended daily intake per serving.

Because they contain both insoluble and soluble dietary fiber, berries can support digestive health in a variety of ways, such as:

• Reducing and managing inflammation
• Supporting a balanced gut bacterial environment
• Aiding digestion

The fiber found in berries can also help control appetite and weight management by allowing you to feel fuller for longer.

4. Pears

Fiber: 6 g
Serving size: 1 medium pear

Eating a medium-sized pear can cover about a quarter of your daily fiber needs. Pears provid 23% more total dietary fiber and 45% more insoluble fiber than apples.

Studies show that pears may help prevent constipation. Along with their rich fiber content, pears contain a sugar alcohol called sorbitol, which acts as a natural laxative, drawing water into stool and making bowel movements easier to pass.

5. Avocados

Fiber: 14 g
Serving size: 1 avocado

While it’s not often thought of as a fruit, avocados are one of the most fiber-rich varieties on the market. By increasing gut microbiome diversity, avocados can help promote regular bowel movements and boost overall gut health.

In addition to being high in fiber, avocados are also high in healthy fats, which initial research suggests may support weight management by enhancing satiety (the feeling of being full) and potentially reducing visceral (deep abdominal) fat.

6. Kiwis

Fiber: 5 g
Serving size: 1 cup

Research suggests that kiwis may help regulate digestion, soften stool, and promote regular bowel movements. Specifically, one study found that consuming two kiwis per day for four weeks significantly improved digestive discomfort and bowel movement frequency in people with chronic constipation.

What’s more, kiwis’ high fiber content and ability to retain water enhance stool consistency and bowel transit time, which may help manage GI conditions like irritable bowel syndrome (IBS).

Tips for Incorporating More Fruits and Fiber Into Your Diet

Most healthy adults need 25-34 g of fiber per day, but many people don’t get enough. If you’re looking for ways to increase your fiber intake, some expert-recommended tips include:

• Aim for two cups of fruit per day to meet the general dietary recommendations for daily fruit portions.
• Consume fresh and frozen fruit, as research suggests that frozen varieties can sometimes be higher in certain nutrients, like vitamins E and C.
• Pair high-fiber fruits with a protein, such as cottage cheese, nut butter, or Greek yogurt, to create a nutritious snack that supports both digestion and blood sugar management.
• Increase your fiber intake gradually while drinking plenty of fluids, as consuming too much fiber too quickly can overwhelm the digestive system and cause uncomfortable symptoms such as bloating, gas, or stomach cramping.
• Take advantage of other fiber-rich sources, like vegetables, whole grains, nuts, and seeds.
• Check with a healthcare provider if you’re concerned about getting enough fiber regularly, as a fiber supplement may be an option if needed.

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 Your Mindset

In the fast pace of work for most busy professionals, it is easy to become reactive, hustling from one meeting or video call to the next. One simple way to calm the body and mind is to take a 10-second “intention pause.” Take a breath, reset, reflect on how you want to show up or your intention for the next engagement and realign your actions to be proactive, not reactive and hurried. – Katie Anderson, Katie Anderson Consulting

3. Use Creative Breaks To Reconnect Body And Mind

To reduce stress and create a mind-body connection, you should take small breaks throughout the day. Some suggestions are breathwork, meditation, going for a walk, stretching and doing something creative, such as playing an instrument, drawing something or prepping for dinner. Allowing the mind-body connection sets you up to be more engaged in your work and positions you well to support others in achieving this. – Jamie Griffith, Echelon Search Partners

4. Trust Gut Feelings In Moments Of Conflict

The mind-body connection is increasingly important these days, not only for practitioners but for clients as well. One area where I see it quite often in my executive coaching is in career transitions. Here, I ask my clients, “What does your mind tell you?” and, “What does your body, gut and soul tell you?” If they are in conflict, you go with your body, gut and soul. They will never steer you wrong. – Ash Varma, Varma & Associates

5. Regulate Your Nervous System Before Your Inbox

One key is to start your day by regulating your nervous system before you regulate your inbox. A three-minute breath practice, movement ritual or moment of stillness can shift your physiology from reactive to responsive. When your body is calm, your mind gains clarity, and decisions become more intentional. Success starts in the body before it shows up in your work. – Dr. Sunil Kumar, Dr. Sunil Kumar Consulting

6. Walk Without Distractions To Unlock Mental Clarity

I will recommend something simple but effective: Plan every day to run or walk for at least 20 to 45 minutes without phone, music, TV or other distractions (ideally, in nature). This will allow your brain to wander and improve your creative, strategic thinking. This will have an incredible effect on your focus and efficiency. – Aurelien Mangano, DevelUpLeaders

7. Set Boundaries To Protect Energy And Joy

One of the best ways to create that connection is to set boundaries. Less is more. Enough is enough. You need to stop overcommitting. Work is never-ending, but it doesn’t have to be a burden. Managing your time and effort on the projects, work and people that are aligned with your goals and the business will bring you joy, satisfaction and success. Your body-mind will thank you years down the line for having set healthy boundaries with work early and consistently. – Miriam Simon, Mi Sí Coaching and Consulting LLC

8. Name Emotions And Locate Them In The Body

In a stressful moment, you pause and name the emotion—“I’m feeling anxious”—then ask yourself: “Where do I feel this in my body?” You may notice it’s tightness in your chest, heat in your face or a knot in your stomach. Sensing and naming both the emotion and its physical location help integrate body and mind, reducing emotional intensity and restoring clarity and control. – Stephan Lendi, Newbury Media & Communications GmbH

9. Reflect After Meetings And Note Reactive Thoughts

Any leader, consultant or coach can often spend their days listening to others, which can lead to feelings of emotional overload as we navigate other people’s feelings and situations. One thing that made a big difference to me was spending a few minutes after meetings to jot down any reactive thoughts or feelings I had, and some time at the end of the day to read and reflect on these. – Tanya Edgar, Tanya Edgar Coaching and Consulting

10. Schedule Recovery Time Like An Athlete Would

I recommend treating your calendar like an athlete treats recovery: If you don’t schedule decompression, your brain will start pulling emergency breaks in weird ways—procrastination, snappiness and brain fog. One walk between meetings is often more productive than another Zoom call or answering 20 Slack messages. Your nervous system is your real project manager—calm it, and clarity returns. – Alla Adam, Adam Impact Institute

11. Align Posture And Movement With Your Mindset

The way we carry ourselves tells the world how we feel inside. One powerful tip is to honor the connection between your body and your mindset. When you stand tall, breathe fully and move with intention, your body tells your brain, “I’m ready.” It’s not about pretending to be confident but aligning how you feel, think and act. The body doesn’t just carry us. It guides us. – Rahul Karan Sharma, RahulKaranSharma.com

12. Recognize Somatic Cues To Reduce Reactivity

Professionals can use somatic cues to better understand their emotions, reduce stress and develop greater self-awareness. Our body often recognizes stress before our mind does. Physical cues like tight shoulders or a clenched jaw can signal stress or emotional misalignment. By recognizing these cues when they’re happening, professionals can respond to the stress before it turns into reactive behaviors at work. – Megan Malone, Truity

13. Schedule ‘Walking Reflections’ To Clear Your Mind

One unconventional but powerful tip is to schedule “walking reflections” as part of your workweek: solo, uninterrupted walks with no phone where your body moves and your mind makes sense. This rhythm of motion unlocks a deeper clarity and focus, calming the nervous system while allowing subconscious ideas to surface. Sometimes, your best business breakthrough starts with your feet, not your keyboard. – Thomas Lim, Centre for Systems Leadership (SIM Academy)

14. Prioritize Sleep, Breath And Movement

Success isn’t just a state of mind—it’s a “state of body.” Sleep sharpens focus. Breath regulates emotion. Movement restores clarity. Do you want to lead better? You start by sleeping better. Smart professionals don’t ignore the signals. They listen, adjust and treat self-care as part of the job, not a reward after it. We all have 1,440 minutes a day. It’s time to prioritize. – Julien Fortuit, Julien Fortuit Agency

15. Dress With Intention To Boost Confidence

One way to leverage the body-mind connection is through intentional self-presentation. When you dress well—whether working from home or in the office—you naturally boost your mood and confidence. Feeling good physically sends uplifting signals to your mind, increasing motivation. As a bonus, compliments from others can reinforce this positive feedback loop, creating momentum for success throughout your day. – Sandra Balogun, The CPA Leader

16. Work In Focus Sprints With Physical Resets

My tip is to adopt a 90-minute “focus sprint, reset” rhythm. You work deeply for 90 minutes, then spend five minutes on a ritual: Stand, roll shoulders, inhale for four, exhale for six and walk to daylight. The physical shift lowers cortisol, raises brain oxygen and resets attention, so you return sharper, calmer and more resilient for the next sprint. You can schedule it as a diary alarm and model it—your crew will copy too. – Peter Boolkah, The Transition Guy

17. Listen To The Body’s Wisdom To Make Better Decisions

The body is a sacred instrument; more than flesh and function, it holds memory, intuition and a rhythm far older than logic. Success blooms when we stop overriding this rhythm and begin to listen. A closed throat may reflect unspoken truth, and a heavy chest might carry unseen pressure, providing vital feedback. You need to align to the body’s wisdom to sharpen decision-making and sense the emerging future. – Neerja Bhatia, Rhythm of Success

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 I have on hand.

Sometimes I’ll add nut butter, hemp seeds, dark chocolate chips, a little protein powder, or a drizzle of honey or maple syrup if I want it sweeter. It gives me protein, fiber, and healthy fats, so it keeps me full and energized all morning. It’s honestly one of the most filling breakfasts I’ve made.” —Lindsey DeSoto, RD, LD, based in Bay St. Louis, MS

3. Breakfast Hash

“A high-protein breakfast option I enjoy is a breakfast hash. I like it because it’s filling, delicious, and a great way to use up any leftover vegetables from the week. It is a tad time-consuming, so it may be better suited to a weekend or brunch.

My favorite breakfast hash combines sweet potatoes, spicy sausage, bell peppers, red onion, and garlic in a skillet with olive oil. You can swap the protein for ham, turkey sausage, chorizo, black beans, or ground chicken. Instead of bell peppers, you can add mushrooms, spinach, or kale. I top it with shredded cheese for extra protein or green onions for garnish.” —Kierra Brown, RD, based in Somers Point, NJ

4. Greek Yogurt With Berries, Nuts, and Seeds

“I love dairy for breakfast—it’s versatile, creamy, and a good way to swap out different nuts, seeds, or a little drizzle of honey. My go-to is 1 cup of low-fat Greek yogurt with berries, chopped toasted walnuts, and 1/2 tablespoon of flaxseeds.

The yogurt provides calcium, protein, B12, potassium, and probiotics. Berries provide fiber, vitamin C, and folate. Flaxseeds provide cholesterol-lowering fiber, omega-3 fatty acids, and lignans.

I either prepare my yogurt to eat at home, or I put it in containers to bring to work. I’ll usually add the fruit as well, but pack the flaxseeds and nuts separately so they don’t get soggy in the yogurt. Actually, I keep a supply of flaxseed meal and nuts at work so I never forget them.”—Theresa Gentile, MS, RDN, CDN, based in Brooklyn, NY