Apr 12

Exercise in the park or gym? Which is better?

by admin in Healthy Living 0 comments
1. Benefits of regular exercise One of the best decisions you can make for yourself is choosing to exercise and get some physical activity everyday. Whether you have a desk job or take care of household chores, proper exercise is important to build strength, flexibility, stamina and mental well-being. Now, we all know that physical activity has multiple health benefits, but little is known about the impacts of the setting where you exercise. The two main options that people broadly choose are either going to a gym for a few months or going to a nearby park, usually in the morning and/or evening. Which option is best to reap the maximum benefits of exercise? Let’s find out!   2. Should you hit the gym? Choosing to go to a gym is a great option. You can get a trainer who can focus on what all workouts would suit you the best. You can also explore and learn a wide variety of exercises such as cardio, weight training, Pilates, yoga and so on. Several gyms also plan interesting classes like zumba or dance sessions. Getting guidance from experienced trainers can help you reach your goals without second doubts.   3. Things […]
Apr 12

How to exercise to boost your mood — whatever your fitness level

by admin in Mind & Body 0 comments
Experts offer their tips on exercising to improve your mental health   Everyone knows the benefits of exercise: stronger muscles, more energy, weight management, better sleep. A mood boost is often tacked on as a bonus. But there is stronger evidence than ever before that movement not only improves your mental health, but also protects it. Depression is the fourth most serious disease worldwide, yet the psychological benefits of exercise have been overlooked, says Jack Raglin, a professor of kinesiology at the Indiana University’s school of public health: “The evidence just keeps on coming.” In fact, even if you were to exercise for the sake of your mind alone, it would be well worth doing — and the good news is, a little makes a big difference. Here’s how to move yourself happy.   How does movement boost our moods? It’s widely believed that the psychological benefits of exercise come from the release of endorphins, but that is an oversimplification. “The evidence for that is really weak,” says Raglin. Instead, when we exercise, we produce a cocktail of hormones, including endocannabinoids — all of which contribute to making us feel good. Endorphins are produced at a certain intensity of activity, […]
Apr 12

8 Ways To Keep Your Mind Sharp

by admin in Mind & Body 0 comments
Everyone has the occasional “senior moment.” Maybe you wander to the kitchen and can’t remember why, or you misplace your keys. But while these mental hiccups may be bothersome, they usually don’t drive you to visit the doctor. “Most people focus on physical problems—high blood pressure, pain, disability,” says Rumana Yunus, M.D., primary care physician at Henry Ford Health. “But if your mental health isn’t functioning optimally, your physical health will suffer as well.” The good news: Studies show you can bolster your brain’s reserves and reduce your risk of losing your mind by adopting some basic health habits. Already in your golden years? Don’t fret. Research also shows the brain continues forming new connections throughout our lifespans. And you can help it along with these 8 brain-boosting strategies from Dr. Yunus:   1. Learn a foreign language. Learning a second (or a third) language challenges the brain in new ways and may even delay the onset of dementia, according to recent research. Say you learn the word for mother in Spanish is “madre.” Initially, you may have to concentrate to remember that word, but if you practice, over time, it becomes part of your vocabulary. That easy recall proves […]
Apr 12

Does walking build muscle?

by admin in Workouts 0 comments
Wondering, does walking build muscle? We look at how you can get toned legs without setting foot in the weights room Walking is a great example of cardiovascular exercise, but does walking build muscle? It can be done anywhere, anytime, and without the need for expensive gear or sophisticated equipment. We’ll be getting to the bottom of how walking affects your muscles and whether it’s possible to get toned legs without setting foot in the gym. When you walk, your body will use your quads, hamstrings, glutes, and calf muscles to power your movement. Thanks to centuries of evolution, humans have become extremely efficient when it comes to moving on two feet for long periods of time. As muscle building requires the presence of mechanical tension and muscle fiber damage, it may be quite tricky to grow muscles just by walking alone. Still, you may see some great results if you vary your training routine or add some resistance by using a weighted vest or ankle weights. We’ll look at whether walking can indeed build muscle and what, if anything, can be done to speed up the process.   Does walking build muscle? Walking is a type of aerobic physical […]
Apr 12

Don’t overexert yourself at gym

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A35-year-old woman died while lifting weights in a gym recently. This shocked fitness enthusiasts. BM spoke with experts to know the do’s and don’ts of exercising. Dr Divya Marina Fernandes, consultant, interventional cardiology and Heart Failure Specialist, Aster RV Hospital said: “We see athletes collapsing in gyms or on fields. This could mainly be attributed to conditions like hypertrophic cardiomyopathy and arrhythmias (irregular heart rhythm).” She advised getting a treadmill test before starting endurance training even for those under 40. She said basic life-saving skills like CPR are good to know. “Focus on building stamina and strength gradually and listen to your body. Take adequate rest when necessary. Avoid supplements unless they have been tested and certified by reputed bodies,” she added. A bad diet and other poor lifestyle habits are common among youngsters. Many are into performance-enhancing drugs and unscientifically marketed supplements. To add to it, heavy exercise without heeding to early symptoms is terrible for health. Trainers need to be aware of sports medicine and the risks of over exercising, said Dr Deepak Krishnamurthy, senior interventional cardiologist, Sakra World Hospital. A family history of heart attacks at a young age, symptoms like chest pain or uneasiness or effort […]
Apr 12

How to build strength with just bodyweight exercises

by admin in Workouts 0 comments
You can gain strength and build muscle with just the push up, pull-up and squat. Here’s how you do it The three basic bodyweight exercises are based on the three movements of any exercise: push-ups for pushing, pull-ups for pulling, and squats for the lower chain. These three are also based on functional movements: things which you do every day. With new methods of fitness training gaining popularity recently, one might want to workout without the use of any weights. It is possible as well, if you are savvy enough to add new challenges to these three exercises in your routine. To make up for the lack of weights in your programme, the difficulty of these three exercises must constantly be increased in a bid to progress. It might be harder to track than weights, but the levels of functionality and muscle activation will be very gratifying. Given that muscle-building is part of a weight gaining or losing programme, push-ups are the first big challenge to conquer. Once you have mastered the basic push-up, the next level is to change form. Even the most simple changes can make a push-up more difficult.   Change toe-arrangement: The first suggestion would be […]
Apr 12

The 10 Minutes Lower Body Blast You Need In Your Life!

by admin in Workouts 0 comments tags: 90 degree angle, essential workouts, frog bridge, hamstring and quads, lateral lunge, lower body blast, press back standing position, squats exercise, squeezing your glutes
If you have very little time in your busy schedule and looking for the ultimate 10 minutes lower body workout then you are in the right place. Know the essential workouts which will help develop your lower body and you can squeeze them in your schedule in very little time. Take a look. Squats: You need to begin by standing with your feet kept apart in a hip-width distance. Make sure you bend the knees so that your things remain parallel to the ground. By squeezing your glutes you will need to press back up to the standing position. Split Squats (one minute each side): Start off by keeping your feet in a split stance and then you will have to lower down to a lunge. The back knee will almost be at the floor while the front one will remain at a 90-degree angle. Spring back up and switch your legs. Lateral Lunge (one minute each side): For this, you will have to take your right foot out in a lateral manner to complete the side lunge. Up next lower down your body putting the entire weight in the right leg and extending your left leg as well. To […]
Apr 11

Best ab exercises for runners

by admin in Workouts 0 comments
A strong core is important for all runners – researchers rank the best and worse ab exercises Runners know that a strong core is vital for good performance but which stomach exercises should be included in the best ab workout? A new study, published by the American Council on Exercise, looked into this, ranking the best and worst stomach exercises in order of their effectiveness. The study looked at the results of a number of different ab exercises, from the traditional crunch to an ab roller, on 30 healthy men and women aged between 20-45. The participants were a mix of occasional to regular exercisers. The results were studied by analysing the muscle activity during each of the 13 different exercises using electromyography equipment. According to the study, the best ab exercises for hardening your core are:   1. Bicycle crunches According to the study, the bicycle crunch was the most effective stomach exercise when analysing the muscle activity in the abdominals. To complete a bicycle crunch, lie on your back with your lower back pressed into the ground, bring your knees in towards your chest and lift your shoulder blades off the ground. Straighten your right leg, whist turning […]
Apr 11

8 Fun Ways to Exercise This Year

by admin in Healthy Living 0 comments
Exercise is essential to maintain a healthy lifestyle. The Centers for Disease Control and Prevention (CDC) recommends that U.S. adults need at least 150 minutes of moderate physical activity per week for optimal health. While traditional gym workouts can be monotonous and unexciting, outdoor activities like hiking, kayaking and road cycling with a folding electric bike provide challenging and engaging workouts that improve physical and mental health. Get inspired to exercise this year with a helpful list of eight fun ways you can move your body to boost coordination and muscle tone and support a healthy lifestyle.   Hiking Hiking is an excellent way to explore the natural world and get a good workout. It is a low-impact activity that people of all ages and fitness levels can do. Hiking trails can vary in difficulty, from easy walks through scenic paths to challenging climbs up steep mountains. It engages a wide range of muscles throughout your body, including your legs, core and upper body, providing a full-body workout that can help increase your strength and endurance. Hiking provides numerous physical and mental benefits, including improved cardiovascular health, increased strength and endurance, reduced stress and anxiety and improved cognitive function. It’s […]
Apr 11

Women, here are five tips to keep in mind when lifting weights, according to an expert

by admin in Workouts 0 comments
The age-old myth that women shouldn’t lift weights is thankfully long gone, says Sonali Swami international athlete, fitness and wellness coach   Weight training is right for everyone regardless of your goal, yes that’s what international athlete, fitness and wellness coach Sonali Swami claims. The definition of weight training is simple – it is basically any workout that will improve muscle strength by working against resistance. Sonali believes that everyone should do some form of resistance or strength training. According to a 2022-study in the British Journal of Sports Medicine, people who do muscle-strengthening workouts are less likely to die prematurely than those who don’t, adding to previous evidence that strength training has long-term health benefits, Harvard University reported on its website. Although the age-old myth that women shouldn’t lift weights is thankfully long gone, some women still don’t make weight training part of their routine. Sonali is here to bust some myths and share some tips for women who want to start their weight lifting journey.   It is right for everyone “Whatever your goal may be, the answer is always weight lifting. Yes, you heard me right! If your goal is to lose weight, then you should still […]
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