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Leg day just got a major upgrade with this six-step routine. Strong, sculpted legs mean a healthy you. Your legs help you get from one place to another, and according to Harvard Health Publishing, having strong leg muscles helps you successfully perform activities you love, like biking, hiking, running, and swimming. We’re here to share the benefits of keeping your legs strong and toned, along with this productive six-minute inner thigh workout brought to you by certified health, wellness, and fitness trainer Sami Clarke of FORM. Get ready to melt away the excess fat and feel the lower-body burn. A study published in the American Journal of Medicine revealed that older individuals who have more muscle mass have a substantially greater chance of living longer. According to Clarke, FORM’s six-minute inner thigh workout is a fan favorite, because it gets the job done quickly and efficiently, boosting the strength of your lower body. She explains, “Focusing on the inner thighs is crucial for supporting your other lower body movements while toning and strengthening the legs. With our no-repeats workouts, which means no exercise is done twice, this provides extra motivation on those days when you need it, to stay […]
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Staying fit and healthy is the buzzword of the moment, and for good reason. Our nation is teeming with young people, with 50% of the population between 18-35, who want to be in top physical and mental shape. It’s not just for the uber-fit anymore. The working class is also jumping on the fitness bandwagon, thanks to the direct impact that they have seen in raising their quality of life. Gone are the days when it was considered a luxury that could be put off until later. Recent studies have also shown that a fit lifestyle leads to better productivity. Thanks to modern technology, achieving fitness goals has become more accessible and sustainable. Akshay Verma, co-founder, FITPASS, says, “Our app breaks the myth that fitness is hard work. Via proprietary algorithms and new age technology that helps you connect with your fitness goals, we try to play a major role in aiding your fitness journey so that we can be a partner in your overall development.” Ready to jumpstart your wellness journey and prioritize your health and fitness? Verma shares tips that will help you thrive both in your daily life and in your fitness routine. Firstly, make a […]
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Females are more prone to have low density in bones that may lead to osteoporosis. That is why it is all the more important for women to take care of their bone health. The basic structure of our body is our bones. It is only our skeleton that supports all the other systems. Bones are like blueprints and the foundation. a crack in the foundation can lead the building to collapse. Similarly, keeping our bones healthy is paramount or else it might impact our working. Ladies, special attention please. Yes, women are more prone to developing low bone density as they age. In severe loss of bone density, there is a risk of developing osteoporosis – bone health condition wherein bones get weak and brittle. Women are more prone to risk of bone loss after menopause. According to nutritionist Lovneet Batra, throughout the course of your life, oestrogen plays a critical role in regulating your bone production and turnover. During the menopause, however, your levels of oestrogen drop in the body. Consequently, bone breakdown starts to exceed bone formation, resulting in porous, weak, and brittle bones. So, ladies, why wait for the eleventh hour when we can start taking precautions […]
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Full-body dumbbell workouts are an excellent way to amp up your regular exercise routine. Dumbbell exercises help burn many calories, boost muscle strength, promote bone density, and strengthen every upper and lower body muscle. While bodyweight and barbell exercises are practical, full-body dumbbell workouts are versatile and offer innumerable workout options. They are arguably one of the best exercise tools for full-body training, suitable for beginners and advanced exercisers alike. Try These Full-body Dumbbell Workouts 1) Bent-over Row The bent-over row is one of the most effective full-body dumbbell muscle-building workouts. Though this exercise mainly targets the back, it also engages the lats, shoulders, hamstrings, glutes, forearms, and biceps. To do the bent-over row: Stand with your legs at a shoulder-width distance and your knees slightly bent. Grab a dumbbell in each hand with your palms facing each other. Now bend forward at a 45-degree angle and pull the dumbbells up towards the side of your chest. While lifting the dumbbell, keep your wrists from moving. Lower the dumbbells slowly to the starting position and go for the next rep. 2) Dumbbell Sit-ups Dumbbell sit-ups are among the best full-body dumbbell workouts to incorporate into your exercise […]
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In my opinion, taking time for yourself to work out is one of the best forms of self-care. But if you’re not sure what to do in the gym, it might not feel all that rejuvenating. Instead of letting stress creep up as you scan the gym to figure out which machines are free and if you can snag a squat rack, I recommend coming in with a plan of action. Whether you’re following a workout plan or showing up already knowing what you’re going to do for the day, preparation makes your workouts a lot smoother — and that’s where this full-body gym workout comes in. This full-body workout for the gym (which you can also do at home, with the right equipment) consists of just eight moves but truly works your whole body. You’ll be targeting your shoulders, biceps, back, glutes, quads, and core with these moves, and the whole thing shouldn’t take more than 45 minutes, which is about how long you might spend wandering around the gym looking for open equipment. All you need to get this full-body gym workout done are some dumbbells, a workout bench or step, and a stability ball — but just […]
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Along with cold temperatures and shorter days, winter often means a lack of energy and motivation for many people. The motivation for exercising and eating the right foods is very hard to find and this habit of ours can weaken our immune system, making us susceptible to many forms of diseases. During the winter season, it is not just about how well you cover yourself with layers of woolen clothes, but also what you consume that can help you stay warm. With the falling temperature, our craving for warm temperatures increases and cravings for winter foods. Do you know if you can make changes in your diet, you can actually stay fit and healthy during winters? Tips for healthy eating during winters 1. Eat mostly whole and less processed foods: While there is no direct evidence that catching a cold or flu is related to diet, nutrition is important for maintaining the body’s immune system during winters. Long hours of darkness during the winters can lead to drop in serotonin levels which may cause sad feelings known as the winter blues. Aim to eat healthy carbohydrates and eliminate intake of processed and packaged food products. Sources of healthy […]
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Spruce up your fitness routine for the cold weather. As the temps start to change, your fitness routine can, too. When it comes to your walking or running outside, you may soon be moving much of your workout to the treadmill, floor exercises, and machines at the gym. But even if you go to the gym throughout the year, it’s always fun to switch up your workout with fresh new ideas. Many health benefits can be derived by having fun with other indoor fitness activities that are effective to take your workout out of the gym. Change is great for your mood and increased social opportunities. So read on for some inspiration and ideas! Switching things up when it comes to your workout regimen is really healthy. According to Men’s Health, you may not achieve as much success when you continue with the same old thing, even if it’s a solid plan. Doing the exact regimen on the exact days can be pretty tiring for your body and mind. It’s an easy way for individuals to stop their workout routine altogether out of boredom! According to David Jack, Men’s Health training advisor, excess stress and too many “repetitive patterns” […]
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Healthy Lungs Tips: Here are 8 lifestyle changes that ensure better health of our lungs. The lungs are one of the most integral and vital organs in our bodies. Lungs are known for absorbing oxygen which facilitates numerous functions in our bodies. It is ideal to take good care of our lungs to ensure better health and longevity. There are various ways in which one can alter one’s lifestyle to improve and maintain the good health of their lungs. In this article, we list lifestyle changes and choices that ensure your lungs stay healthy and strong. 8 lifestyle changes to keep your lungs healthy: 1. Avoid air pollution Depending on the day, the outdoor’s air may occasionally be unhealthy to breathe. Understanding how contact with outdoor air pollution impacts your health and effective methods to reduce extended exposure can help you and your family stay healthy. Natural disasters and climate change can both have an immediate effect on lung health. 2. Stop smoking Lung cancer is primarily caused by cigarette smoking among other causes. Breathing can become more challenging due to cigarette smoke’s ability to constrict airways. It results in persistent lung edoema or inflammation, which can […]
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Take a look around your gym, and you’ll probably see people who are doing the same cardio routines, day after day, without gaining noticeable improvements in their body shape or composition. Maybe you’re one of them. When, every once in a while, someone shows up with an enviously sculpted body, you may wonder: What is she doing differently? The answer is: She’s probably training the right way for her body type — something 70 percent of people are not doing, according to Phil Catudal, a celebrated National Academy of Sports Medicine (NASM)–certified personal trainer in the Los Angeles area. “Each of us has a genetic and physiological design that determines our body type, or somatotype, and different body types have different responses to certain fitness programs,” says Catudal, a global health coach and the author of Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type. (Full disclosure: I wrote the book with him from which the following tips come.) So it could be that you or the men and women you see at the gym are performing the right exercises the right way — but they’re optimal for someone else’s body type, not yours. […]
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For some, living a healthier lifestyle may mean increasing weekly exercise. For others, improving their sleep habits or nutrition may be the priority. Whether you’re at day one or 100, healthy choices are part of a lifelong journey — not a quick fix. When you exercise regularly, sleep well and make informed eating choices, your body and brain function at their highest capacity. By making smart decisions, you can make the most out of your day-to-day life and reap the benefits of living a healthy lifestyle. 1. Healthy Weight Loss or Maintenance Among the primary benefits of a healthy lifestyle is weight loss or maintenance. And while healthy living can help transform your physique, weight loss is beneficial beyond physical appearance. Even moderate weight loss can improve blood pressure and cholesterol levels, according to the Centers for Disease Control and Prevention (CDC). While both exercise and healthy eating can create weight loss, a combination of the two is most effective, according to an October 2012 study published in Obesity. After 439 overweight women were treated with either diet, exercise or a combination, researchers found that pairing better nutrition with regular workouts promoted the best results. 2. Enhanced Sleep […]
