Sep 06

Fitness expert swears by these 11 standing exercises to strengthen the core

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A strong core can help improve balance and posture. So, make sure to include standing ab workout in your fitness routine to strengthen your core. Exercises like push-ups, crunches, planks and Russian twists involve the hands, forearms, buttocks or the back touching the ground. But what if you don’t want to sit or lie down or use your hands to touch the ground or the padded mat, and still work on your abs? In that case, standing ab workout is what you need to do. You can stand and perform the exercises without sitting to strengthen your core. This is an effective no-floor workout option that can engage your core muscles, as well as improve stability and balance too.   What is a standing ab workout? The standing ab workout includes a set of exercises that are performed while standing and do not require sitting or lying down. “These exercises activate the core muscles, including the rectus abdominis, transverse abdominis, obliques, the lower back muscles, and also some muscles of the hips and glutes,” says fitness expert Aman Puri. Core muscles play a key role in our movement. They help in stabilising the spine and pelvis, which is essential for […]
Sep 05

How to handle stress? The 4 A’s method that can help reduce stress and anxiety

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Stress management is crucial for mental and physical well-being. The 4 A’s approach—Avoid, Alter, Adapt, and Accept—offers practical strategies for coping with stress. By avoiding unnecessary stressors, altering situations, adapting reactions, and accepting the unchangeable, individuals can effectively manage stress, improve emotional wellness, and build resilience in various life situations. Stress is a part of life, but when it becomes excessive or constant, it can significantly weaken our mind and body. Stress management is necessary to remain in peace and in good health. The 4 A’s approach to stress management – Avoid, Alter, Adapt, and Accept – is helpful and effective. It allows one to react to stress more effectively, better, and in a healthier way by providing us with realistic options for varied situations. Let’s decode this stress-management method!   1. Avoid Although one cannot avoid stress altogether, maybe one can restrict exposure to a few of the things on one’s list of reasons to stress oneself out. This has nothing to do with shirking responsibility, but with being smart and cutting out unnecessary sources of stress. For instance, become proficient in saying no when overworked. Boundary setting is necessary, particularly if one tends to overcommit on the job […]
Sep 04

6 things you can do to sleep better starting today, by one of the world’s leading sleep science researchers

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Dr Matthew Walker, a renowned professor of neuroscience and psychology at the University of California, Berkeley, and author of Why We Sleep, shared six practical tips to improve your sleep Sleep is one of the most essential yet elusive parts of our lives. For many, restless nights and tossing and turning have become all too common. But what if simple habits could transform your sleep quality? Dr Matthew Walker, a renowned professor of neuroscience and psychology at the University of California, Berkeley, and author of Why We Sleep, shared six practical tips to improve your sleep during an in-depth interview on YouTube’s The Diary of a CEO. Backed by cutting-edge research, these sleep strategies are designed to help anyone struggling with shut-eye.   1. Get out of bed after 30 minutes if you can’t sleep One of the most counterintuitive but effective tips Dr Walker emphasises is to leave your bed if you’ve been awake for more than half an hour. “You should get out of your bed and go to a different room and do something like read a book or listen to a podcast,” he advises, adding a crucial warning not to eat or stare at screens because […]
Sep 03

8 Ways Strength Training Boosts Your Health and Fitness

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If you knew that a certain type of exercise could benefit your heart, improve balance, strengthen bones and muscle, and help you lose or maintain weight, wouldn’t you want to get started? Well, studies show that strength training can provide all those benefits and more. Strength training — also known as weight or resistance training — is physical activity designed to improve muscular strength and fitness by exercising a specific muscle or muscle group against external resistance, including free weights, weight machines, or your own body weight, according to the National Academy of Sports Medicine (NASM). “The basic principle is to apply a load and overload the muscle so it needs to adapt and get stronger,” explains Neal Pire, CSCS, an ACSM-certified exercise physiologist and executive director of the Greater New York ACSM regional chapter. And what’s important for everyone to know is that strength training is not just for bodybuilders and professional athletes. “Strength training is critical, not just for looking good and being strong, but for preventing the diseases of aging,” says Gabrielle Lyon, DO, a functional medicine practitioner in New York City and the founder of the Institute for Muscle-Centric Medicine, a functional medicine practice. Regular strength […]
Sep 02

Yoga and wellness coach reveals breathing technique that can reduce anxiety in just 5 minutes

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Do you struggle with stress and have difficulty coping with the chaos of every day life? Yoga expert has shared a simple breathing technique that offers relief. Are you someone who suffers from stress and anxiety, feeling like your mind is always racing and your body can never truly relax? You’re not alone. While some people turn to caffeine fixes or doom-scrolling as quick escapes, these habits only heighten the vicious cycle of restlessness. What if the antidote to all this tension wasn’t another app or supplement, but something as simple and accessible as breathing? Riya Vyas, Founder of Unalome Yoga & Wellness Studio, Delhi & Co-Founder of SOL Wellness, is popularising a centuries-old yogic breathing technique called Sama Vritti Pranayama, also known as box-breathing. This technique has the ability to instantly ground your mind, soothe the nervous system and create a pocket of calm in the chaos. In an Instagram video posted on July 28, the yoga and wellness expert detailed the simple steps to perform box-breathing as a grounding technique to pause for a few minutes when something is stressing you out.   How to practice Sama Vritti Pranayama Riya outlined the simple steps for box-breathing, beginning her […]
Sep 01

5 smart ways to increase magnesium intake for better blood sugar levels

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Importance of magnesium and how to consume it Magnesium is said to play a key role in regulating blood sugar levels and supporting overall metabolic health. As per experts, it helps the human body to use insulin effectively, allowing glucose to move from the blood into the cells for energy. Addressing the same, Diana Licalzi & Jose Tejero, registered dietitian & exercise physiologist, recently shared a post on Instagram on ways of increasing magnesium for better blood sugar. In the post they mentioned that this mineral is crucial for improving insulin sensitivity, lowering fasting glucose, and bettering A1c markers. Take a look at some of the smart ways as mentioned by them and how one can consume these foods.   Spinach According to USDA, 1 cup of spinach offers around 131 mg magnesium. It also has a low glycemic index and is high in fiber, which helps slow carbohydrate absorption and prevents blood sugar spikes. It is also said that magnesium content in spinach contributes to better insulin sensitivity, aiding blood sugar regulation. How to consume: They can be blended into smoothies, or the puree can be added to curries or the flour dough to make paratha or roti.   […]
Aug 31

6 habits you need to change if you feel sleepy during the day

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Constantly feeling tired and sluggish during the day? It may not just be lack of sleep at night. Your daily habits could be draining your energy. Here are 6 habits you should change to stay alert and refreshed. Skipping breakfast: Breakfast fuels your body after hours of fasting. Skipping it can cause low blood sugar, leaving you tired and unfocused throughout the day. Opting for a balanced meal with protein, fiber, and healthy fats is beneficial. Too Much Screen Time: Excessive screen time, especially before bed, disrupts your circadian rhythm. Blue light from devices suppresses melatonin, leading to poor quality sleep and daytime drowsiness. Lack of Physical Activity: A sedentary lifestyle makes your body and mind sluggish. Even short walks or light stretches during the day can boost circulation and keep you energised. Dehydration: Not drinking enough water can cause fatigue, headaches, and poor concentration. Staying hydrated is essential for maintaining energy and focus. Overloading on Caffeine: Too much caffeine can give you a temporary boost but later cause energy crashes. Relying heavily on coffee or energy drinks disrupts your natural energy balance and sleep cycle. Poor Sleep Routine: Irregular sleep schedules confuse your body clock. Going to bed and […]
Aug 30

The 12 Most Effective Cardio Workouts

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Get your heart rate and fitness levels up with these go-to cardio exercises. Cardio is more than just running laps or hopping on a bike. It’s any movement that gets your heart pumping, your body sweating and your energy levels soaring. Whether you’re chasing a weight loss goal or looking to boost endurance, there’s a cardio workout that fits your mood and motivation. Not into high-impact moves? Go for swimming or a rowing session that’s easier on the joints. Want something that pushes your limits? Sprinting or HIIT might be your jam. Cardio is flexible and lets you mix it up, keep it fresh and tailor it to your pace. From beginner-friendly routines to advanced calorie-torching options for effective weight loss, we’ve rounded up the best cardio workouts to match your goals and keep your heart in the game.   Best cardio exercises There are plenty of ways to get your heart rate up and your blood pumping. Read about some of the cardio exercises below to learn how good they are for you.   1. Jump rope Jumping rope is an easy plyometric workout that benefits several muscles at the same time. Even with such a simple movement, you’re […]
Aug 29

Best time to eat dry fruits and nuts for weight management, boost energy, and better sleep

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Dry fruits and nuts are good for health. Eating them at the right time boosts energy and digestion. Morning intake helps metabolism. Dates and nuts are good pre-workout snacks. Nuts between meals maintain energy. Almonds and walnuts aid weight control. Prunes and figs support digestion. Nuts like almonds improve sleep. Walnuts benefit brain and heart health. Dry fruits and nuts are nutrient-dense superfoods rich in healthy fats, fibre, vitamins, and minerals, essential for balanced nutrition. The timing of consuming these foods plays a crucial role in maximizing their health benefits, including boosting energy, improving digestion, aiding weight management, and enhancing sleep quality. According to a study published in the journal Nutrients, the bioactive compounds in nuts and dried fruits are rapidly accessible in the stomach, facilitating their absorption in the upper small intestine. This suggests that consuming these foods earlier in the day may enhance nutrient uptake and contribute to overall health benefits. Pre-workout snacks with dates and nuts provide sustained energy, while evening intake of magnesium-rich nuts like almonds promotes better sleep. Proper timing also helps regulate blood sugar, supports heart health, and contributes to overall well-being.   Timing your dry fruits and nuts intake for maximum health benefits […]
Aug 28

8 subtle behaviors that make people look and feel younger than their age

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There’s something magnetic about people who seem to float through life with a glow you can’t quite define. They’re not chasing trends or pretending to be 25 when they’re clearly not. They’re just… vibrant. You know the type—someone in their 40s who walks into a room and somehow feels lighter, sharper, and more alive than everyone else. So what’s their secret? I’ve come to believe it’s not about expensive skincare or green juice (though those don’t hurt). It’s about how they behave. Youthfulness isn’t just in your cells — it’s in your spirit. Here are 8 subtle but powerful behaviors that make people look and feel younger than their age.   1. They stay curious One of the fastest ways to age your energy? Thinking you’ve seen it all. Curious people, on the other hand, carry a kind of mental sparkle. They ask questions, they try new things, they get excited about ideas. Whether it’s learning how to use a new app or reading about deep-sea jellyfish at 2am (guilty), they never let their brains go stale. Psychologists refer to this as “openness to experience,” a trait associated with psychological flexibility and—surprise—greater life satisfaction as we age. It’s not about […]
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