Apr 06

9 Stretches to Relieve Lower Back Pain

by admin in Workouts 0 comments
Lower back pain can be persistent and difficult to fix. These yoga poses can help. Lower-back pain plagues just about everyone at some point. A widely cited Canadian survey from the late 1990s found that nearly 85 percent of adults will experience some kind of lower-back pain in their life. Whether you’re recovering from an injury or just deskbound and stiff, gentle stretching and strengthening can help alleviate pain. “Even a little yoga can go a long way,” says Alyx Walkinshaw, a yoga instructor behind the book and app Yoga for Seniors and Adults. “I really identify with the beginning yoga practitioner and with making the practice accessible to everyone. No matter how busy you get, yoga can help bring you back into balance,” Walkinshaw says. Here, she walks us through a sequence of nine poses that will help mitigate and prevent persistent lower-back pain.   Roll Down/Roll Up with a Forward Fold What It Does: This movement is a great way to warm up your entire spine, lower back, hamstrings, calves, and ankles. Start your practice here to open the areas of the body you’ll be working in this sequence. How to Do It: Start standing with your feet […]
Apr 06

How to Become a Morning Workout Person (and Actually Stick With It)

by admin in Workouts 0 comments
There are several benefits of working out in the morning—here’s how to shift your exercise schedule with a few simple strategies.   Just as the best type of exercise is the one that you actually enjoy doing, ultimately, the best time to exercise—whether that’s afternoon, evening, or morning—is whenever works best with your schedule and lifestyle. Because let’s be honest, figuring out how to start working out is hard enough without having to rework your entire routine. That said, if you’ve been wondering if there’s one time of day that’s best for exercising, there are some undeniable pros of working out in the morning.   The Benefits of Working Out in the Morning Surveys show that you’re more likely to stick with a morning workout or exercise program than one later in the day, when you’ll likely be distracted by other responsibilities or have time to come up with excuses to skip your fitness session. Research has also found that exercise can help improve mood and sense of well-being by increasing feel-good neurotransmitters like endorphins, epinephrine, norepinephrine, and dopamine. Physical activity also been shown to boost cognitive functioning like memory, attention, concentration, and learning. Needless to say, a sweat session […]
Apr 06

7 Life Changing Tips That Can Help You Live A Long And Healthy Life

by admin in Healthy Living 0 comments
Here are a few changes you should make in your lifestyle that can help you live a long and healthy life Life expectancy is largely dependent on environmental factors and lifestyle. The belief that it is dependent mainly on genetics does not hold true. While genes play a very small role in one’s life expectancy, the main factors are lifestyle, healthy habits and environment. According to Luke Coutinho, Holistic Nutrition and Lifestyle – Integrative and Lifestyle Medicine, Founder of You Care, ‘The secret to longevity isn’t in a pill or a cream. The fountain of youth lies with you. When you understand the science behind ageing, you understand what it takes to live longer. And mind you, it isn’t just adding more years to your life. It is about adding more life to your years. As per the insights shared by Luke, here are a few life changes which can help you live a longer, healthier life.   7 Lifestyle Changes That Can Help You Live Longer   1. Get Quality Sleep Less sleep shortens the telomeres. Telomeres are structures that are found at the end of chromosomes and play a role in protecting them. Studies show a direct correlation […]
Apr 06

Tips To Start Working Out Again After a Break

by admin in Workouts 0 comments
One day you’re a workout warrior. The next you’re planted on the couch, watching television. But now you’ve decided to get back into your old active lifestyle. That’s great. Just keep in mind, particularly as you get older, that it may take some time to return to where you were – or even just close to where you were. How long will it take you to be more physically active? That depends on how old you are and how long you’ve been sedentary. If you stopped working out at 21, it’s going to be a lot easier to start over if you are now 23, instead of 40. Years of inactivity can take a toll on your body, as you gain weight and your muscles become deconditioned. That doesn’t mean you can’t do it. You just need to be smart about it.   Getting Started If you’ve had a particularly long layoff, you should first talk with your primary care doctor about your plans. This will help make sure you are physically fit enough. And it’s never a bad idea to have a general health checkup before embarking on any type of strenuous exercise plan. You also might want to […]
Apr 06

Cardio before vs. after weight training: Which is the more beneficial?

by admin in Mind & Body 0 comments
1. Your workout routine is incomplete without cardio and weight training! Maintaining a fit body, a toned physique and an overall wellness is impossible without the right set of exercises and diet routine. While what you eat plays a significant role in your fitness journey, without cardio and strength training, you’re likely to end up with a weak, unstable and inflexible body. However, it is also important to understand what your body needs. Although cardio and weight training are an integral part of every workout regime, it is crucial that you know which works best for you and when you should perform the exercises.   2. Is cardio better than weight training or vice versa? Both cardio and weight training have their own perks. While cardio helps burn more calories than weight-training exercises, the latter targets your muscles and strengthens them. That said, while strength training, which includes weight lifting, resistance training, is an anaerobic activity that focuses on lifting weights like barbells, dumbbells, and kettlebells or using weight machines, cardio is an aerobic activity, which uses oxygen to increase your breathing and heart rate. Both have their own set of benefits. Strength training helps build muscles and improves coordination, […]
Apr 06

Outdoor Exercise in the Fall and Winter

by admin in Healthy Living 0 comments
Exercising outdoors as the weather gets colder and the days shorter may seem difficult. These tips can help you have a successful exercise routine.   If you prefer to exercise outdoors, the shortening days may impact your ability to squeeze in those early morning or evening workouts. And, if you’re not a fan of the colder weather or have a condition like arthritis or asthma that may be affected by the falling temperatures, then you may have questions about outdoor exercise as the days get colder and darker. Here are some guidelines about the best time to exercise and safety precautions to take when you’re working out or are simply being active in cold weather.   Best Time to Exercise The answer to the first question is simple. The best time to exercise is whatever time you can most consistently do so. There are some important considerations, including the safety of the area where you’ll be exercising, the heaviness of local traffic and the presence or lack of adequate lighting. However, identifying the ideal time to work out is meaningless if it’s not a good time for you. So, figure out what time of day will allow you to stick […]
Apr 06

4 mistakes that are making your cold worse; do this instead

by admin in Healthy Living 0 comments
The rise in cold and flu cases: As the winter season bids us goodbye, experts cautioned that the flu burden would be significant, due to a worrying phenomenon of ‘immunity debt’ worldwide. This is the lack of exposure to common viruses because people were social distancing and wearing masks over the past two years. With pandemic restrictions lifted, the population’s susceptibility for influenza infection is estimated to increase.Dr. Pankaj Garg, Consultant Paediatrician, Ladies & Child Clinic, Delhi said, “In Delhi, we have seen a five-fold rise in the number of flu cases. To tackle this rise, it is important for more people to understand how the flu can affect different groups, and why protection against it is vital. Supporting increased vaccine uptake across the population and other preventive measures can help more individuals be safeguarded from the flu. It can also be managed with key steps including treating symptoms, and with rest and good nutrition.” This season, keep an eye out for any flu signs – like fever, chills, cough, runny/stuffy nose, body aches, and more. If you are affected, here are 4 things you should avoid to manage the flu better:   Overexerting yourself: Instead, especially during the first […]
Apr 06

4 techniques to build core muscles without back pain

by admin in Healthy Living 0 comments
Core exercise can be a great way to prevent injury, but if building your abs causes a back ache, it’s time to change your routine, according a personal trainer. Some simple cues can help fix your form to help prevent back pain during core workouts and get you better results, boxing coach Kollins Ezekh told Insider. Done correctly, core exercises can help improve your posture and reduce aches outside of the gym, too, he said. “A weak core is probably one of the main contributors to lower back pain,” Ezekh said. Picking the right exercises, warming up correctly, and doing the right amount of work with proper form can help you build a stronger, more stable core for pain-free fitness.   Always warm up before exercising While it can be tempting to save time by jumping right into a workout, a basic warm-up helps prepare your muscles, prevents injury, and can help you be more aware of maintaining good form, Ezekh said. An ideal warm-up should involve all the areas of the body that will be active during the workout with similar movement patterns as the exercise you plan to do. For example, if you’re working on planks or push-ups, […]
Apr 06

Too Hot To Workout? Workouts & Tips You Need To Follow This Summer

by admin in Workouts 0 comments
Working out in this summer hot weather can be exhausting. Here are some fun workout regimes and easy-to-follow tips to make it easier.   Running everyday errands can be tiring in itself during hot summer days. Over this, working out might seem like a painful chore. However, working out regularly is extremely important for the body. It helps regulate blood circulation, boosts healthy hormones, helps lose excess fat, helps build muscles, and many other benefits. Here’s how to maintain a healthy workout routine this summer that is doable and fun:   Yoga During the summer, people are likely to become sluggish, but practicing yoga boosts your oxygen intake, stimulates you, and makes you sweat away harmful toxins. Yoga is an incredible way to re-energise and cleanse your body. Your muscles begin to relax and loosen as you become hot and sweaty. Muscles can eventually expand and become more flexible by stretching them during this period. Yoga offers a number of poses that allow for the stretching of those stiff muscles, and practicing them outside in the heat on a daily basis will increase the likelihood of becoming more flexible in a shorter period of time.   Dancing Dancing is another […]
Apr 06

Tips to manage stress – from writing to regular exercise and meditating

by admin in Mind & Body 0 comments
Everyone gets stressed sometimes, but learning how to manage and overcome moments of stress is important for both our mental and physical wellbeing   We all lead fast-paced lives these days. So it’s not surprising if we find ourselves struggling with bouts of stress. Many of us tend to put off addressing our stress levels as we often think we don’t have time for it. But in reality, managing stress levels is an important step in making us more efficient in our work. If we ignore how stressed we are in favour of keeping up with our busy lives, it will in fact leave us feeling even more stressed, overwhelmed and even experiencing physical symptoms. This International Stress Awareness Week, here are a few useful stress management tips, according to Cheshire-based addiction rehab clinic Delamere.   Mindful meditation When we think of relaxation, we often imagine putting our feet up and enjoying a movie or book at the end of a long day. However, according to research, while this might make you feel calm in the moment, it doesn’t actually relax or rejuvenate you. It lead to your stress worsening and causes feelings of guilt in your mind. When it […]
Recent Posts
Categories