Apr 05

10 Best Exercises To Do At Home For Women

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Regular exercise is the key to relieve stress and to promote good physical and mental health. Women who juggle between personal and professional responsibilities often fall short of time to pay attention to their fitness. But importance should be given to fitness from an early age itself to live a healthy and longer life. Routine exercises can help you treat health issues and can even avoid them, all you just need to do is take out 20-30 minutes a day for yourself. You might not be able to hit the gym regularly or step out for a daily jog or walk, but you need not worry. There are some exercises that you can do at home without any equipment. Here are 10 basic easy-to do-home exercises for women to stay fit. You could do it by yourself, or even hire a fitness trainer to help you.   1. Jumping Jacks It’s a basic exercise to start with. It’s important to warm up and stretch before starting the regular exercise. Jumping jack gives flexibility and help you increase the stamina. Keep your feet together and stand tall and keeping hands straight at your sides. While jumping, raise your arms above your head […]
Apr 05

12 Tips to Stay Healthy While Working From Home

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For many of us, going into the office doesn’t even require heading out the door. More than 30 million Americans work from home, and Forrester Research’s US Telecommuting Forecast predicts that number will rise to 63 million by next year — meaning that 43 percent of the U.S. workforce will work remotely. But working from home can present a unique set of challenges, especially when it comes to your health. The abundance of alluring snacks in the kitchen, the lack of social stimulation and the temptation to work in an ergonomically unsound position, like in bed, can all sabotage an otherwise virtuous worker’s best health intentions. Here are top 12 tips for staying fit, healthy and on task while working from home:   Set up a separate office space. Use a space in your home that’s designated solely for work. Your bed activities should be limited to sleep and sex only. Bringing in work materials can interfere with your ability to relax later on. And working from your couch can create mental associations that keep your mind occupied with professional obligations, even during off-hours. Even if you live in a tiny studio, set up a desk and chair and separate the professional from the personal.   Choose a […]
Apr 05

7 science-backed physical and mental health benefits of yoga

by admin in Mind & Body 0 comments
Yoga is a type of mind-body exercise that involves moving through different physical postures. Many styles of yoga exist, from gentle and slow-moving to intense and fast-paced. Practicing yoga can offer the following physical and mental health benefits:   1. Yoga increases flexibility and balance  In yoga, moving your body into various poses helps improve both flexibility and balance. A small 2016 study found after 10 weeks of bi-weekly yoga sessions, male college athletes improved their flexibility and balance more than those who did not practice yoga. For your body to move and function efficiently, flexibility is essential. Flexibility also “stops your muscles from pulling adversely against your joints,” says Jennifer Jens, yoga instructor, personal trainer, and owner of BeachLIFE Fitness in Pensacola, Florida. Balance is also important to avoid falls and injury. Because many yoga positions involve balancing, such as one-legged postures, yoga can improve balance. Yoga can restore the flexibility and balance people tend to lose with age. “It forces us to move our bodies in ways that we wouldn’t normally do on an everyday basis,” says Chrys Kub, a physical therapist, certified yoga therapist, and owner of Fit Yoga Therapy in Charlotte, North Carolina.   2. Yoga […]
Apr 05

12 tips to help you lose weight

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1. Do not skip breakfast Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.   2. Eat regular meals Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.   3. Eat plenty of fruit and veg Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.   4. Get more active Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.   5. Drink plenty of water People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.   6. Eat high fibre foods Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food […]
Apr 05

The 5 Most Essential Fitness Tips For Women Who Have No Time

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In the process of losing weight and staying fit, women often end up making mistakes like eating too less, not working out as per their body type and expecting instant results. It is essential to concentrate on having a balanced diet comprising all the nutrients, and compliment it with regular workouts by making exercise a fun activity rather than a boring task. “Fitness is a long and tedious process, especially for women who have to deal with weight loss. With a personal trainer guiding the aspirant throughout the session, the users are motivated to work out every day and also have an efficient session of burning more,” said Ankit Gupta, co-Founder of Ludis, India’s first audio fitness training app. Here’s a fitness guide for the new-age women who are too caught up with their work, having no time for fitness: 1. Healthy Breakfast- a must! A healthy breakfast with the inclusion of fiber and glucose is imperative to retain energy for the entire day. Out of all the three-time meals, breakfast is the most important one which should be light, healthy and nutritious. Choose food that is rich in fiber, protein, calcium, vitamins, and glucose as it provides energy for […]
Apr 05

Make exercise a daily habit – 10 tips

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Whether you’re looking for motivation to start exercising, or are interested in changing up your current routine, here are 10 tips for making exercise a daily habit. Piece your workout together. You don’t need to get all your exercise at one time. Ten minutes morning, noon, and night can give much of the same benefit as 30 minutes all at once. Exercise with a friend. Finding a workout partner can help keep you on track and motivate you to get out the door. Keep it brisk. When you walk, make it brisk, since this may help control weight better than walking at a leisurely pace. What is brisk enough? Walk as though you are meeting someone for lunch and you are a little late. Move your feet before you eat. Hit the gym or go for a 20-minute walk with coworkers, and have lunch afterward. Try a pedometer. Step-counters (pedometers) are an easy, inexpensive way to motivate yourself to be active. Work up to 10,000 steps per day. Turn off the TV, computer, and smart phone. Cutting back on screen time is a great way to curb your “sit time.” Move around instead, by visiting the gym or even cleaning […]
Apr 05

Why Exercise Is More Important Than Weight Loss for a Longer Life

by admin in Workouts 0 comments tags: caloric outlay from exercise, gaining fitness, lower risks of heart disease, weight loss for longer life, why exercise is important
People typically lower their risks of heart disease and premature death far more by gaining fitness than by dropping weight. For better health and a longer life span, exercise is more important than weight loss, especially if you are overweight or obese, according to an interesting new review of the relationships between fitness, weight, heart health and longevity. The study, which analyzed the results of hundreds of previous studies of weight loss and workouts in men and women, found that obese people typically lower their risks of heart disease and premature death far more by gaining fitness than by dropping weight or dieting. The review adds to mounting evidence that most of us can be healthy at any weight, if we are also active enough. I have written frequently in this column about the science of exercise and weight loss, much of which is, frankly, dispiriting, if your goal is to be thinner. This past research overwhelmingly shows that people who start to exercise rarely lose much, if any, weight, unless they also cut back substantially on food intake. Exercise simply burns too few calories, in general, to aid in weight reduction. We also tend to compensate for some portion […]
Apr 05

Exercise – that’s why it’s good for the elderly

by admin in Healthy Living 0 comments tags: according to harvard researchers, being activein old age, exercise for elderly, good for the elderly, physical activity, reduce the risk of mortality
According to Harvard researchers, we shouldn’t stop exercising when we are older. It is our body that asks for it … Stop exercising and physical activity as an elderly person? No, this is not a good idea: we humans have evolved so that we can be active even in the so-called third age. To say it is a very serious study from Harvard University … Exercise as an elderly person – A team of evolutionary biologists and biomedical researchers from the famous American university – which also included Aaron Baggish, the cardiologist of the American national football team – a few days ago presented a series of evolutionary and biomedical evidence showing that keeping active even in old age is foreseen precisely by that complex and wonderful mechanism which is evolution. According to scholars, we human beings have evolved to remain active all our life and doing physical activity later in the years causes the body to use the energy it accumulates with food in the right way, instead of using it against itself. This mechanism protects us from chronic diseases such as cardiovascular disease, type 2 diabetes, and even some types of cancer. Being active even in old age: […]
Apr 05

Recuperative lung strengthening exercises for COVID recovery

by admin in Workouts 0 comments tags: lung strengthening exercises, lung strengthening exercises for COVID recovery, lungs got impacted during COVID, physiotherapist recommended exercises, pneumonia in chest, recommended exercises for covid recovered patients
If your lungs got impacted during COVID, it’s extremely important to follow certain guidelines and techniques to bring them back to their original capacity. Pneumonia in the chest can lead to several complications and that’s the reason one must be extremely cautious during the recovery phase. Here are some physiotherapist recommended exercises that you must do daily, at least 6-7 times every day Spirometer The three balls machine is one of the your biggest bets in strengthening your lungs. The right way to do it is by inhaling deeply and trying to get all the balls up, and exhaling outside the nozzle. Make sure none of this is a jerky movement. It should be very smooth. Pursed breathing Pursed breathing is another very important breathing technique that helps open the lungs. Purse your lips and deeply inhale from your nose. Now make an O and exhale from your mouth. Repeat this as many times as you can! Om chanting Take a deep inhalation and then exhale while chanting OM- make sure you open your mouth as wide as possible while making that sound. It won’t sound like a typical Om sound but will have a wider ring to it. Lung […]
Apr 05

Top 10 Tips for Exercise Beginners

by admin in Mind & Body 0 comments tags: daunting prospect, goals to keep you motivated, new exercise regime, set realistic goals, spending your time sweating, tips for exercise beginners
Getting started on a new exercise regime is a daunting prospect. You know it’ll hurt, you know you’ll have to drag yourself there on occasion and the prospect of spending your time sweating among all those toned and muscled Adonises is quite an intimidating one. So follow our top 10 tips for those gym beginners among you and you’ll find your workout goes without a hitch. Set Realistic Goals It may take some time to get the results you want. It’s vital to break your ultimate goal down in to stages and set lots of smaller goals to keep you motivated along the way. Be Consistent Results come through regular and consistent activity. Stick to your programme and avoid frequent stops and starts. Too Much Too Soon Do not increase the amount of exercise you do too soon. Increase what you’re doing by no more than 10% per week. Accept Feelings of Discomfort When you first start exercising you’ll experience feelings of discomfort such as shortness of breath, sweating and aching muscles after exercising. Don’t worry, this is completely normal and everyone feels like this when they’re first starting out. Train With a Friend Training with a friend not only […]
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