Apr 02

How to return to fitness training after a break

by admin in Workouts 0 comments
Whether it is an injury or travel, there are many reasons why you may need to take a break. This is how you return to your training regimen Reshma Sood, 42, had sustained a shoulder injury last year. After pushing through the pain for some time, the Mumbai-based businesswoman decided to take a break from all kinds of workouts, including her favourite weight training, till she recovered completely. In Bengaluru, AK Abhinav, coach and founder of Namma Xfit, took a break from working out during the pandemic and it stretched long enough for him to put on weight. While professional athletes take scheduled breaks depending on their season and injuries, the recreational ones take a break whenever work, family or injuries force them to. Sood’s break lasted six month and she finally started working out a month ago. Abhinav restarted in March with the aim of reversing all his unwanted gains. No matter what the reason, restarting training after a break, especially anything longer than two weeks, is a huge challenge. “Tell me about it,” says Bengaluru-based Tanya Rocque, a 27-year-old marketing specialist, whose travels had forced her to take a break. “I am quite regular with my fitness routine […]
Apr 02

9 Tips on How To Be Mentally and Emotionally Strong

by admin in Mind & Body 0 comments
This is year 2022 and it has finally dawned on man that mental health is just as important as physical health of a person. Life keeps on knocking us down and the only thing left for us to do is stand up again. But, to do this, it is essential that we know how to be mentally and emotionally strong. Mental and emotional strength are not things that a person is born with. We have to learn how to be mentally and emotionally strong through the course of life.   So, here are 9 tips on how to be mentally and emotionally strong.   1. Don’t Run from Your Emotions We can run as fast as we want but it’s of no use if we are running away from our emotions. The escapist tendency may allow us temporary relief but in the long run, all the unresolved issues, all the untangled emotions may convert into emotional baggage. Without even us realising, emotional baggage can affect our relationships, both personal and professional. Hence, it is necessary to take out time everyday to analyze our emotions to learn how to be mentally and emotionally strong. We need to understand what we are […]
Apr 02

Exercises and tips for better posture

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The term posture describes the position of a person’s body when standing, sitting, or lying down. Good posture can boost more than a person’s self-confidence. It also offers long term health benefits, such as: reduced back pain decreased risk of injury reduced stress on the muscles and joints improved circulation, digestion, respiration, and flexibility As people start improving their posture, they may gain a greater awareness of their body. A person may begin noticing when their muscles feel tense and become more attuned to misalignments in various areas. Over time, the body will learn to correct bad posture naturally.   Proper posture guides The following guidelines describe good posture when standing, sitting, and lying down: Standing Stand with your feet flat on the floor, shoulder width apart. Stand tall, as if a string is pulling upward from your head, and let your arms relax by your sides. Pull your belly button gently toward your spine. Keep your chin parallel with the floor.   Sitting at a desk or table Sit with your back straight and shoulders back. Keep your feet flat on the floor. Do not cross your legs or ankles. Rest your forearms on the table while keeping your shoulders back. Your […]
Apr 02

5 best at-home exercises to get bigger biceps

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Whatever your reason might be for wanting to build bigger biceps – a perfect gym selfie or enhanced muscle endurance and strength – we have five effective exercises that can help you achieve your goal.   5 best exercises for bigger biceps   1. Dumbbell Concentration Curls Sit on a flat bench or chair with your legs open and forming a “V” shape. Now, hold the dumbbell in one hand and slightly lean forward. Place the elbow of the arm holding the dumbbell on one thigh and rest your other hand on the other thigh. Curl the dumbbell slowly towards your shoulder while twisting your wrist slightly so that the palm faces your shoulder. Then slowly bring it back to the starting position. Do this for 15 reps for each arm.   2. One-Arm Dumbbell Preacher Curl This is one of the best exercises to increase the overall size of your biceps. For this, you can either use a preacher bench or the back of your sofa (basically any surface that provides a downward incline). Hold the dumbbell in one hand using a strong underhand grip. Keep your elbows fixed to the surface and slowly curl the dumbbell up and […]
Apr 02

Why is physical activity so important for health and well-being?

by admin in Healthy Living 0 comments tags: boost your levels of cholesterol, for health and well-being, keep bodies healthy, lower your blood pressure, physical activity, physically fit and able, why physical activity is important
We know that staying active is one of the best ways to keep our bodies healthy. But did you know it can also improve your overall well-being and quality of life? Here are just a few of the ways physical activity can help you feel better, look better and live better. Because, why not? It’s a natural mood lifter. Regular physical activity can relieve stress, anxiety, depression and anger. You know that “feel good sensation” you get after doing something physical? Think of it as a happy pill with no side effects! Most people notice they feel better over time as physical activity becomes a regular part of their lives. It keeps you physically fit and able. Without regular activity, your body slowly loses its strength, stamina and ability to function properly. It’s like the old saying: you don’t stop moving from growing old, you grow old from stopping moving. Exercise increases muscle strength, which in turn increases your ability to do other physical activities. It helps keep the doctor away. Stand up when you eat your apple a day! Too much sitting and other sedentary activities can increase your risk of heart disease and stroke. One study showed that […]
Apr 02

Simple tips to combat post-Covid weakness and fatigue

by admin in Healthy Living 0 comments tags: combat post-covid weakness tips, experience overwhelming fatigue, increasing number of covid patients, initial fatigue, post covid mild exercise, weakness and fatigue
An increasing number of covid patients have complained of lingering weakness and fatigue post recovery. Such symptoms (if not extreme) are normal, say experts, and are usually accompanied by forgetfulness and loss of concentration, more sleep or lack of thereof among others. “Some people experience overwhelming fatigue after COVID-19. They find that they are unable to return to previous levels of energy and health in the weeks following the infection,” Ayurvedic expert Dr Nitika Kohli said. “For most people, the infection and initial fatigue will be mild to moderate with recovery occurring over a week or two,” she added, as she shared essential tips to combat post-Covid weakness and fatigue. Follow these tips to keep post-Covid weakness and fatigue at bay. Exercise consistently Exercise might be troublesome in case you are recovering and your body is still weak. “However, gradually bringing mild exercise to your everyday schedule will make you both physically and mentally healthy. It will also speed up your recovery,” she said. Ensure natural vitamin D It is best to get vitamin D naturally. The expert suggested to “get at least 30 minutes of sun exposure, preferably in the early morning”.
Apr 01

5 non-running exercises to make you a better runner

by admin in Healthy Living 0 comments
Personal trainer and national fitness manager from Genesis Health + Fitness, Sam Merza, shares the top 5 exercises that will give you the biggest boost to your running goals, and help prevent injury.5 non-running exercises to make you a better runner   As any runner knows, training is not just miles on your legs. There are plenty of non-running, low impact exercise – including reformer Pilates, mat pilates and yoga – that have so much to offer runners. While running is an excellent cardiovascular exercise that can help you stay healthy and fit, it is not the only form of exercise that runners should incorporate into their training regimen. In fact, by including non-running exercises, you can reduce the risk of injury when you do run. Running is a high-impact activity that can put a lot of stress on your joints, especially if you’re running on hard surfaces or running long distances. Incorporating strength training exercises into your routine can help build muscle and improve joint stability and developing news skills, such as flexibility, balance, and coordination can improve overall running performance. Additional exercises can also help you to break through plateaus. If you’ve been running for a while, you […]
Apr 01

6 Surprising Health Trends You Should Actually Try After 50, According to Doctors

by admin in Healthy Living 0 comments
These tips might be trendy, but they aren’t just passing fads.   If you’re over the age of 50, you now have decades-worth of experience in health trends that have come and gone. Thankfully, with age comes the wisdom to know that not all trends are created equal, and very few actually merit a jump on the bandwagon. Yet experts say there are a handful of health trends that have stood the test of time—while also being especially beneficial to adults over 50. Read on to learn the six health tips that could help transform your health as you age, according to doctors.   1. Hack your sleep. No matter your age, getting enough high quality sleep is a crucial part of a healthy lifestyle. However, a recent study found that adults over the age of 50 who got inadequate amounts of sleep were 30 percent more likely to suffer from multiple chronic diseases. That’s why, if you’re over 50, you should plan to get between seven and nine hours of sleep each night, using whatever tools are at your disposal. This could mean investing in a white noise machine, upgrading your mattress, cutting caffeine earlier in the day, or […]
Apr 01

Don’t neglect your workout in winter! 7 tips to stay motivated

by admin in Workouts 0 comments
Cold weather may be taking a toll on your motivation to work out regularly. So, if you’re wondering how to exercise in winter, follow these tips.   The greatest way to enjoy winter is to be warm inside a blanket. You cannot, however, do that always. You need to get up and exercise! But this also seems to be tough! So, to stay on track and exercise regularly in winter, you only need a little motivation to avoid feeling lethargic. Here are a few tips mentioned below which can help. Vaneeta Batra, a transformational life coach, fitness enthusiast, and happiness guru, shared a list of tips that can help you get rid of winter stiff body and can keep you motivated as the weather gets cold! Batra says, “The winter season can indeed be very disruptive to people’s exercise routine and even the most dedicated exercise enthusiasts can have a hard time in winter. But you don’t have to let the cold weather put an end to your fitness routine because we’re here revealing a few simple but effective tips which can help you stay on track.”   7 tips to keep yourself safe, healthy, and active in winter:   […]
Apr 01

Three Easy Tips for Staying Healthy this Winter

by admin in Healthy Living 0 comments
Staying healthy in the winter can be challenging as respiratory illnesses, holiday indulgences, and the lack of sunlight can leave us feeling lethargic and unmotivated. However, there are concrete steps you can take to fight the winter blues and stay healthy all season long. The number of people with illnesses like respiratory syncytial virus (RSV), flu, and COVID-19 increase in the winter months due to changes in weather, atmospheric pressure, and limited daylight hours. All of these facts pose a serious challenge to staying mentally and physically at our best in the winter.   Battling the winter health blues   1. Hand hygiene Washing your hands is the best way to prevent illness and stay healthy. You should also minimize the number of times you touch your face. The CDC recommends washing your hand with ample soap for at least 20 seconds. You should wash your hands after using the bathroom, before touching food, leaving a public place, or anytime they have been soiled.   2. Get more light — real or artificial Research shows that time spent in nature and sunlight has significant mental and physical health benefits. Unfortunately, sunlight can be in short supply in many parts of […]
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