Feb 02

Want to get stronger? Start with these 6 muscle-building exercises

by admin in Workouts 0 comments
There are innumerable ways to shape a workout routine for building muscle and strength, what’s known as resistance training. Over the years, I’ve experimented a bunch — hopping from one program to the next in search of the perfect formula. If it had some trendy-sounding name, even better. Sure, this kept things interesting. But the consistent message from some of the leading experts in the world is that your workout doesn’t need to be complicated. If you want to tap into the many benefits of resistance training — for your cardiovascular health, metabolism, longevity and so on — the researchers who spoke with NPR all recommend prioritizing just a handful of exercises, at least when you’re starting off. These are called “multi-joint exercises,” or “compound lifts,” because they recruit one or more major muscle groups at the same time and involve at least two joints. Nothing wrong with doing more targeted work like a bicep curl, which is an example of a “single-joint” exercise. But these can take extra time and may not be necessary, according to research.   6 essential muscle-building exercises Below, you’ll find six recommended multi-joint exercises. Consider this a simple and efficient template for building your […]
Feb 01

Black Garlic Vs White Garlic: Which Is Better For Heart Function?

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Black garlic and white garlic are both great for heart function. Here is how they differ and which one you should consume.   Garlic, or the white bulbous flowering plant, has been a staple in Indian kitchens for ages. It has also been used as medicine for ages, valued not only for its pungent flavour but also for its medicinal properties. With heart disease emerging as one of the leading health concerns in India, National Epidemiological Surveillance Data reveals that 28% of all deaths in India are due to heart issues. That is why researchers are increasingly exploring natural remedies to support heart health. While this is a supportive dietary addition, it can’t cure heart disease, but it definitely helps reduce heart risk factors. Among these, garlic stands out, as it contains powerful compounds that supply the heart with its helpful properties. But the debate continues: which one is better, black garlic or white garlic, especially when it comes to improving heart function.   Black Garlic Vs White Garlic: Which Is Better For Heart Function? ​These two types of garlic variants can be characterised by their compounds and, most importantly, their color and flavour. Both variants offer unique health benefits, with […]
Jan 31

Top 5 Yoga Poses To Improve Focus And Boost Daily Productivity

by admin in Mind & Body 0 comments
In a world brimming with distractions, staying focused can often seem like a daunting challenge. The increasing screen time, heightened mental stress, poor sleep quality, and reduced physical activity contribute to widespread issues like low concentration and brain fog. But what if there were proven techniques to help you regain your mental clarity and boost your focus? When the mind feels scattered, even simple tasks take more time and energy. Yoga offers a natural and effective way to sharpen focus and increase daily productivity. By combining movement, breath control, and mindfulness, yoga improves blood flow to the brain, calms mental chatter, and trains the mind to stay present. Below are the top 5 yoga poses to improve focus and boost daily productivity, suitable for beginners and busy professionals.   How Yoga Improves Focus And Productivity Yoga works on both the body and nervous system. Certain poses stimulate the brain, reduce stress hormones, and improve posture and breathing. This leads to: Better mental clarity Increased energy levels Reduced stress and anxiety Improved attention span   Even 15–20 minutes of yoga daily can make a noticeable difference in how focused and productive you feel.   1. Mountain Pose (Tadasana) Mountain Pose builds […]
Jan 30

Why the 6‑6‑6 walking routine is going viral and how it supports weight loss and mental health

by admin in Mind & Body 0 comments
The 6-6-6 walking challenge gains popularity. It involves a structured walking routine. People walk for sixty minutes with warm-up and cool-down. Some aim for six thousand steps, six days a week. This challenge helps build healthy habits. Walking improves heart health and mood. It aids weight loss when combined with a balanced diet. The 6-6-6 walking challenge has taken over social media, Instagram, and wellness blogs, despite its name sounding a bit ominous. Its viral appeal lies in its simplicity, low barrier to entry, and surprising results for weight loss, energy, and stress relief. The format is simple: walk for 60 minutes at a brisk pace, with a 6-minute warm-up and 6-minute cool-down, ideally starting at 6 a.m. or 6 p.m. Some people also interpret it as walking 6,000 steps per day for 6 days a week, offering a more flexible version that still builds daily consistency. It’s especially appealing to those who struggle with motivation or gym fatigue, providing an easy way to move consistently without pressure or expensive gear. Its popularity stems from the structure being catchy, easy to remember, and practical. Walking is the simplest exercise, and this new technique is even better. Health experts note that […]
Jan 29

13 Ways of Staying Fit When There’s No Time to Exercise

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While looking at an article by a leading fitness guru, I was struck by her emphasis on making exercise a priority and finding a way to fit in your gym time at any cost. Although she’s right in principle, those of us who are balancing multiple roles — as parent, worker, spouse, volunteer, household manager, etc. — often find that 24 hours per day simply aren’t enough. Fitness gets put on the back burner. Even if you’re lucky enough to be able to set aside time to work out, things like school holidays, childhood illnesses, and workday crises have a way of eating up these extra hours along with our best intentions. You may not have time to go to the gym, but you can still be physically active and boost your metabolism by using a bit of creativity in planning your day. During a recent week when my kids were sidelined by a nasty cold, I started thinking about ways to be physically active when going to the gym was out of the question. I also asked some personal trainers for their advice. We came up with the following ways to fit exercise into a packed-full day:   If […]
Jan 28

5 Things Your Parents Must Do In 2026 To Stay Strong And Healthy

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Watching your parents age brings mixed feelings. Gratitude. Worry. Love. And that quiet fear you don’t always say out loud. You want them to stay active, independent, and comfortable in their bodies for as long as possible. Not just live longer. Live better. Health in 2026 isn’t about extreme diets or expensive gadgets. It’s about simple habits done consistently. Small choices that protect strength, mobility, digestion, and mental peace. Things that fit into daily Indian life, not disrupt it. If your parents do these five things well, they give themselves a strong foundation for the years ahead.   1. Move Every Single Day, Even If It’s Gentle Movement isn’t optional anymore. It’s medicine. And no, it doesn’t mean gym workouts or intense exercise. It means daily movement that keeps joints flexible and muscles active. A morning walk. Light stretching. Chair exercises. Slow yoga. Even household chores done mindfully. These help maintain steady blood circulation and prevent stiffness. Movement also protects balance, which reduces fall risk as parents age. Many parents stop moving because they fear pain. But the truth is this. Lack of movement creates more pain. Gentle, regular movement keeps the body lubricated. It supports digestion. It improves sleep. […]
Jan 27

Suffering From Acid Reflux? Gut Doctor Shares His Cheat Sheet That Can Help Resolve The Problem

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AIIMS-trained gastroenterologist Dr. Saurabh Sethi shared a cheat sheet that can help ease symptoms of acid reflux.   Acid reflux happens when there is backward flow of stomach acid into the oesophagus. It is normal if this happens occasionally. However, if this happens persistently, it becomes a chronic condition and is known as Gastroesophageal Reflux Disease (GERD). Acid reflux or GERD burning chest pain (heartburn), sour taste, and potential throat irritation. It usually happens due to a weak or relaxed lower oesophageal sphincter. In a recent Instagram video, AIIMS-trained gastroenterologist Dr. Saurabh Sethi shared a cheat sheet that can help ease symptoms of acid reflux. The caption read, “We will discuss a simple acid reflux cheat sheet – focusing on what to eat to reduce symptoms and what commonly makes reflux worse.” Here’s what he shared in the list. The Best Herb For Acid Reflux: Fennel Seeds The Best Tea For Acid Reflux: Ginger Tea The Most Gut Calming Fibre: Slightly Green Bananas The Most Reflux Safe Protein: Eggs The Most Heartburn Friendly Fruit: Melons The Most Gentle Non Acidic Snack: Almonds The Most Reflux Soothing Snack: Cucumber The Most Reflux Friendly Hydration Option: Water   Fennel Seeds This stands […]
Jan 26

3 Fun Running Workouts for When You Don’t Feel Like Running

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You’ll love to hate these spicy (but doable) running workouts, from hill sprints to track repeats.   I once took a yoga class where the instructor encouraged me to try wheel pose, a backbend that requires you to contort into a U shape. My body was not making that shape that day, but her words stuck with me. “Wheel is an incredible energy booster,” she said. “Once you get this, you’ll never need an afternoon coffee again.” While some might question how a yoga pose or movement could give you more energy, I understood completely. In my running life, I have fun running workouts that feel like a turbocharge for both body and mind. I’m now limber enough to get into something resembling wheel pose, and I’ll twist into it when I need a 2 P.M. energy lift. But when I’m stuck in a weeks-long funk, I rely on an arsenal of fun running workouts. It’s normal to get into a rut, whether that’s in running or life. The three workouts I’ve shared below are the routines I turn to when this happens to me. I also use them when I’m coming off of time off and need a gentle […]
Jan 25

8 Yoga Asanas That Can Help Reduce Tension And Anxiety

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Some yoga asanas can help reduce tension and anxiety effectively. Here, take a look at some yoga asanas that can be beneficial if you’re suffering from tension and anxiety.   Anxiety disorders are the world’s most common mental disorders. The World Health Organization (WHO) says that it affects roughly 359-458 million people across the world, which is nearly 4.4% of the global population. The condition has a higher prevalence in women (5.2%) than men (2.8%). Anxiety and tension don’t have any particular cause and hence, relaxation can be beneficial. There are several ways in which you can relax. One of the ways is to practice yoga. Yoga is known to have several health benefits. It helps to improve blood flow, balance the nervous system and promote relaxation, among others. Some yoga asanas can also help reduce tension and anxiety effectively. Here, take a look at some yoga asanas that can be beneficial if you’re suffering from tension and anxiety.   Yoga Asanas For Tension And Anxiety 1. Child’s Pose (Balasana) Kneel on the floor with your big toes touching and knees hip-width apart. Then, sit back on your heels while stretching your arms forward and lowering your forehead to the […]
Jan 24

5 daily habits that secretly kill your productivity (And how to fix them)

by admin in Mind & Body 0 comments
How to be more focussed and productive While most people want to be focused, sharp at work and productive only some are able to do so and be successful. But have you ever wondered what sets successful and productive people apart from the rest? It is their daily habits that help them stay more focussed at work. On the contrary, some tiny bad habits sneak in like productivity thieves, stealing focus without warning. That “quick scroll” becomes hours lost, coffee crashes tank afternoons, and perfectionism paralyzes progress. Good news: Spotting these traps helps unlocks better execution and productivity. Here we list some daily habits that secretly kill your productivity and how to fix them:   Multitasking myth Your brain hates juggling – science proves multitasking drops IQ 15 points temporarily. That email-tab-meeting-tab-text-tab loop? Pure illusion. Studies show task-switchers take 23 minutes to refocus per distraction. Fix: Single-task blocks. Phone on Do Not Disturb, one app open, 25-min Pomodoro timer. Reward: 5-min stretch. Feel resistance? Normal – brains rewire in 21 days. Result? Projects finish faster, stress plummets. Pro move: Batch similar tasks (emails 4-4:30pm). Watch deadlines disappear as flow state kicks in.   Notification overload Considering the digitally connected world […]
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