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 […]
Apr 05

Advantages Of Working Out With Peers

by admin in Workouts 0 comments tags: big motivator, conducted yielded results, exercising in synchronization, hardest part of working out, keeping your body fit, michigan state university, scientific evidence, solitary task, working out with peers, workout with peers
The act of keeping your body fit does not necessarily have to be a solitary task. In fact, it can be way more beneficial when you team up & start working out with your friends. Following are some of the benefits that are associated with working out in the company of other people. Scheming Fitness to be more Responsible – Sometimes, the act of getting to the gym may prove to be the hardest part of working out. The idea of someone meeting you at the gym & working out with you can be a big motivator & this isn’t a mere placebo, this is a fact which has scientific evidence to back it up. A study conducted yielded results that showed exercising with a partner yields to working out more often. On top of that, you will have to schedule the appointments beforehand to meet the other people, so it will on your calendar, further imbibing the act of staying fit in your lifestyle. Breaking Boundaries – Whether or not you consider yourself a competitive person, working out in a group can bring out our ambitious nature. A study conducted in the Michigan State University tested out three situations: […]
Apr 05

How To Unlock Your Inner Usain Bolt In 8 Easy Steps!

by admin in Workouts 0 comments tags: ankle rotations, barbell hip thrusters, board member of HealthAdvisory, easy steps, efficient workout session, hip flexor stretch, inner usain bolt, sports of running, stephen cheuk, stronger runner, true potential
These eight exercises warm-ups & exercises will help you find your true potential in the sport of running! It is a very obvious fact that to be considered a runner, you have to run. For many people, that’s the end of it, but to be considered a strong athlete, addition of another exercise into your daily routine is a sure-fire way to becoming the best runner you can be! Here’s where this set of exercises crafted by Stephen Cheuk, founder of the S10 training & S10 recovery in New York City & a board member of HealthAdvisory comes handy. Exercise 1) Hip flexor stretch with a band – Securely attach a moderate resistance band to a hefty & strong object so that it doesn’t move while exercising. Improvise using what you have around you. In a gym situation, the most ideal anchor point would be a squat rack. Put your left leg into the band & let it rest exactly where your buttock & hamstring meet, following which step the left foot back far enough so that the band is taut & stretched. Exercise 2) Hip CARS (Controlled Articulated Rotations) – Begin with all fours with your hands under your […]
Apr 05

3 Exercises You Need To Boost Your Chest Growth!

by admin in Workouts 0 comments tags: big and muscular chest, boost your chest growth, controlled tempo, decline bench press, exercise to build chest, incline cable flyes, isometric peck deck, squeeze your pecs
Time to build yourself a wide, big and muscular chest with the help of these 3 movements. A big chest is a dream come true for many people and so if you too want to build it in the least possible time then these 3 exercises are going to help you achieve that in no time. Decline bench press The traditional form of the heavy bench press is done on flat surfaces so that doesn’t usually help in building mass for your chest. However, if you do the decline pressing it will help you get a better contraction on the chest along with very little shoulder engagement. In order to simulate the growth, you need to use a rep range that is going to be in between 8 to 12 with a 3-second eccentrics so that the pecs are put under a lot of mechanical tension. Handles less incline cable flyes Flyes are great for building pecks. If you perform them along with cables then you will find the tension highly targeted on the chest region. Owing to this you will be able to produce a lot more hypertrophy. You can start off with a repetition range that is going […]
Apr 05

6 Amazing Low Carbohydrate Vegetables To Try!

by admin in Healthy Living 0 comments tags: carb meal plan, carbohydrate vegetables, essential parts of diet, healthy bacteria, improve immunity, improving eyesights, low carbohydrate vegetables, omega 3 fatty acids, vegetables to try
Fresh vegetables are one of the most essential parts of our diet. They are low in calorie and fats and add to the crucial nutrients that are needed in your body. Having too much carbohydrate is absolutely not necessary by us, which is why you can try these 6 low carb vegetables which will be within you carb controlled meal plan. • Brussels Sprouts – They are antioxidants which have a tiny amount of omega 3 fatty acids in them that makes them anti-inflammatory in nature. They also help us to protect the inner lining of the digestive tract that we have. • Cabbage – As surprising as it might sound cabbages are excellent sources for vitamin C in your body. It helps in immunity as well as helps in collagen formation in our body. This also feeds the healthy bacteria that are present in our body and is needed by us. • Spinach – This is known as the super food because it is literally stuffed with Vitamin K which is known to strengthen our bones. It is also one of the few sources of plant-based iron that we have and even though it might be difficult to consume, […]
Apr 05

Do You Have Gym Anxiety?

by admin in Healthy Living, Mind & Body 0 comments tags: anxiety needs proper attention, avoid rush hours, body image insecurities, driving into anxiety, gym anxiety, health goals, judging gym, social anxiety
Do you feel like everyone in the gym is judging you for not being ripped like them? or do you feel the stare of others driving you into anxiety? Well, it’s normal to get intimidated by other people who are attending the gym, which is why gym anxiety is a very real thing that needs proper attention. What is gym anxiety? Head of Fitness at Fitness First, Michael Cunico, explains that “Gym anxiety is a type of social anxiety marked as a fear of social or performance situations in which a negative evaluation may occur,” The Gym anxiety is also extremely common, it does not discriminate between gender, strength, size, or fitness level. It’s also seen as a major hindrance for many people who are looking for achieving their fitness goals. Why do people have gym anxiety? 1. Being Unsure about what to do in the gym or with the equipment present there. 2. Comparing oneself to the other people present in the gym. 3. Feeling like people are constantly judging you in the gym. 4. Feeling like you don’t belong in the gym because “you’re not ripped enough” or “you don’t visit the gym regularly”. It is normal to […]
Apr 04

Top 20 tips to increase stamina

by admin in Mind & Body 0 comments
We all love to be energetic. We have our favourite athletes and sportsmen whose energy we can’t help but marvel at. We get tired merely by climbing two floors and for them, even twenty would be a cake walk. Whenever one mentions the word ‘stamina’, what comes to our mind is physical strength. We do not associate the word to mental exertion. However, mental stamina is as important as your physical stamina. The mental aspect of enduring exertion is referred to as endurance. Endurance and stamina are two sides of the same coin and cannot go without each other. Now, you often wonder how to increase stamina by natural means? There are steroids and supplements available but they aren’t the way a lot of people prefer going about increasing stamina. The best part is that you need not go that way at all. There are natural means which are a combination of diet, exercise and lifestyle modifications that can increase your stamina the natural way. Here we are listing the top 20 ways to do so.   Remember to take things slow Increasing stamina is not a process that can happen on spur of moment. You have to be patient […]
Apr 04

8 Healthy Foods to Eat After A Workout

by admin in Healthy Living 0 comments
What you eat after your workout can be just as important as what you eat before it. The foods you choose to eat after exercising can help your body recover faster, reduce muscle soreness, and improve your overall performance. In this article, we will discuss eight of the best foods to eat after working out to help your body recover and replenish its energy stores. #1 Protein-rich food: Protein is essential for muscle repair and growth, making it a crucial nutrient to consume after working out. Aim to consume around 20-30 grams of protein within 30 minutes after exercising. Good sources of protein include chicken, fish, lean meats, eggs, and plant-based sources such as beans and tofu. #2 Salmon: Salmon is a great source of protein and omega-3 fatty acids, which can help reduce inflammation and support heart health. It also contains vitamin D, which is important for bone health and immune function. Add Salmon to the foods you eat after a workout for extra health benefits. #3 Hummus: Hummus is made from chickpeas, which are a great source of protein, carbohydrates, and fiber. It also contains healthy fats from olive oil and tahini, which can help reduce inflammation and […]
Apr 04

Don’t Let the Holidays Ruin Your Health: Follow These Tips

by admin in Healthy Living 0 comments
The holidays are a time for celebration and joy, but they can also be a time of stress and anxiety. With all the extra food and festivities, it can be tough to stick to your health routine. But don’t let the holidays ruin your health! There are plenty of things you can do to take care of yourself this season. In this article, we will discuss some tips for staying healthy during the holidays. Follow these tips and you’ll be feeling your best in no time!   8 Ways to Stay Healthy During the Holidays The holidays are a time for family, friends, and fun. But they can also be a time of stress and bad habits. With seasonal stressors like end-of-year work deadlines, gift shopping and hosting potentially weighing on you. “The truth is, people do tend to abandon healthy habits during the winter,” says Dr. Beth Frates, clinical assistant professor of physical medicine and rehabilitation at Harvard Medical School. But it doesn’t have to be that way! There are plenty of things you can do to stay on track with your health goals during the holiday season. Here are 8 tips: 1. Change your focus. Put the focus […]
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