Apr 08

Is It Okay to Work Out at Night, or Does It Affect Your Sleep?

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Here’s what you should know if you prefer to exercise before bed.   If you’ve been struggling to drift off, you’ve probably tried all sorts of strategies to fall asleep faster: Put your phone away at a decent hour, make your bedroom relaxing, and stop exercising before bed. Wait, hold up. Does working out at night really mess with your sleep? It’s a valid question if you don’t have tons of free time to exercise during the day; for a lot of people, evenings may be the only option to squeeze in a session. But many folks are reluctant to sweat before they sleep because they think a workout might rile up their body and mind, making it hard to wind down. Rest assured: A 2019 review published in the journal Sports Medicine concluded that the science does not support the idea that exercise before bed revs you up—“rather the opposite,” the researchers wrote. A separate 2022 review published in Nature and Science of Sleep supported that statement and added that some moderate-intensity evening routines helped people sleep better. There’s no “magic hour” for fitness, and “working out at night is better than no exercise at all,” Thom Manning, MS, […]
Apr 07

Fresh ideas to improve health habits

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Try these strategies to reduce stress and boost exercise, sleep, diet, and socializing.   Are your big New Year’s resolutions a bust so far? Don’t fret — just take a different approach. Perhaps one or more of these ideas will inspire you.   Make April resolutions Forget New Year’s; a post-holiday health reset will work just as well. There’s no magic to January. If you like, call it a April resolution or simply a goal. “Setting a goal gives you something to work toward. People like having a prize or something to win based on their efforts. At the end of the day, the real prize will be that you’ve changed your behavior,” says Mark Murphy, a sports performance specialist at the Mass General Brigham Center for Sports Performance and Research. You don’t need a special occasion to set a goal. Just choose a lifestyle habit you’d like to change (such as diet, sleep, stress management, or exercise) and set a goal for improvement. Murphy recommends starting small. For example, start going for a daily five-minute walk. Increase the walk time gradually. “Be consistent and try to do something toward your goal every day,” Murphy says. If you stray from […]
Apr 06

How To Get Bigger Legs

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Bulk up your lower limbs with seven essential tips for getting bigger legs   Leg day is a phrase that strikes fear into the hearts of even the most seasoned gym-goers, simply because the day that follows it can involve hobbling around on severely aching pins. However, there is a reason that so many people take the maxim “never skip leg day” to heart. The lower body contains the biggest and most powerful muscle groups, and you’re selling yourself short if you’re not training them at least as much as the rest of you. If you’re looking to increase the size of your legs in particular, then these tried-and-tested tips can help you out. We also have lots of legs workouts for you to pick and choose from.   Train Quickly You’ll often be told that you should move through your weightlifting exercises at quite a slow pace to put your muscles under the maximum amount of stress. While this does apply for much of the upper body, when you train your legs making explosive, faster movements allows you to do more reps and actually builds muscle faster. Try timing your leg exercises, doing as many (controlled) reps as you […]
Apr 05

6 Ways to Bring Mindfulness Into Your Daily Life

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Each day brings plenty of opportunities for mindfulness, from washing the dishes to waiting in traffic. Here are 6 ways to stay mindful throughout the day. Mindfulness involves being aware of your surroundings as well as what you are feeling inside. Practicing mindfulness as part of your everyday life can benefit both the mind and the body. Incorporating mindfulness into your everyday life doesn’t need to be difficult; it can be as simple as daily mindful breathing exercises.   What is mindfulness? The American Psychological Association defines mindfulness as a sense of awareness of one’s surroundings and one’s internal state of being. A mindfulness practice can help people acknowledge their thoughts and feelings in a healthy way and enable them to avoid destructive or unhelpful habits or behaviors. Mindfulness can be used as a tool in cognitive behavioral therapy (CBT), meditation, and stress reduction exercises. Modern mindfulness practices commonly include a focus on meditation, relaxation, attention, and observing passing thoughts. When you start to practice mindfulness, you may notice that each moment brings an opportunity for mindful presence.   1. When you wake up When you wake up in the morning, you can spend a few minutes checking in with […]
Apr 04

13 Healthy Pre-Workout Snack Ideas to Keep You Fueled (Not Full)

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If you need a bite before you move, these easy, tasty, RD-approved options will satisfy—without weighing you down. When it comes to health there’s so much emphasis put on working out that it’s easy to forget that what you do when you’re not exercising might actually be more important. Not only does time outside of the gym represent the bulk of your day, proper fuel and recovery are key for an optimized workout. While many people feel like they need to have a snack before they hit the mat, that’s not actually true. “If you’re only exercising for an hour or less at lower intensity, you wouldn’t need to fuel, especially if you had eaten a meal three to four hours prior—but you should still hydrate,” says nutritionist Leslie J. Bonci, MPH, RD, CSSD, LDN. Many people also find that working out with food in their stomach—even if it’s just a small snack—can lead to cramping or gastrointestinal (GI) distress. Those people will delight in learning that more and more research is showing the benefits of working out on an empty stomach, as it allows the body to burn fat (not the carbs you just ate) for fuel.   1. […]
Apr 03

How Many Ways To Workout Indoors? 7 Super Cool Ways For A Slim And Toned Physique

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We all dream of having a fit and fabulous body but first things first. How many of us actually honoured our gym memberships or workout plans in the pre-lockdown era? With immunity being the buzzword in this pandemic period, we can only blame ourselves for not having exercised enough to boost our immune response. But all is not lost. The excuses can be aplenty but there is no denying the fact that all we need is a little of bit of discipline in our lives to stay healthy and fit. Besides a balanced diet and healthy lifestyle practices including steering clear of alcohol, tobacco and getting proper deep sleep, fitness coaches, doctors and dietitians alike recommend engaging in physical activity for at least 30 minutes every day. This not only boosts immunity, strengthens muscles, elevates stamina and stimulates metabolism, but also ensures heart wellness and helps maintain a healthy body weight by burning excess body fat and calories consumed during meals. Here are some fantastic indoor workouts that can be easily done at home.   Top 5 Home Workout Ideas:   Jump Rope As a kid, you would have definitely experienced that adrenaline rush while skipping using a rope, with your […]
Apr 02

7 Simple Ways To Nurture Your Body & Mind

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International Mind-Body Wellness Day is observed on January 3 each year. The day, celebrated at the start of every year, is a reminder to take charge of your physical and mental health. In today’s fast-paced world, achieving harmony between body and mind is one of the important health goals. To shed more light on this, International Mind-Body Wellness Day is celebrated today. On the same note, check out the most simple ways to take care of your mind and body. On International Mind-Body Wellness Day, here are 7 ways to take care of your body and mind   1. Stay physically active Staying physically activeis one of the most important ways to take care of your physical and mental health. Engaging in one physical activity everyday is a surefire way to shield your body from lifestyle disorders as well as mental health issues. There are endless benefits of staying physically active. Ensure to walk more, hit the gym or engage in a sport to maintain your physical activity.   2. Get enough sleep Quality sleep is the common denominator of every health goal. From faster muscle recovery to regulating stress, sleep plays a key role in maintaining our body and […]
Apr 01

Weight-loss goals for New Year: 5 healthy diet tips you must follow in 2025

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New Year 2025: Stick to these 5 most important diet tips, if you want to maintain your health and wellness with the new start. Along with the end of the year, the beginning of the New Year gives us a reminder of resolving to adopt healthy habits. So why not begin with healthy eating practices? After all, you don’t want to spend the entire year with a weaker immune system and an unhealthy body. So, for a healthy life, abide by these diet tips!   Role of healthy diet tips in improving your health Whatever your New Year’s resolution may be, eating a healthy and balanced diet will have a number of positive effects and strengthen your body’s immune system. However, making major dietary adjustments can occasionally seem very overwhelming. So, instead of making big changes, let’s start with a few basic diet tips which are more manageable and can promise good health. Dietician Vidhi Chawla of the Fisico Diet Clinic shared some best diet tips.   Here are 5 diet tips to stay healthy, according to Chawla:   1. Whole foods are a must Include foods that are rich in essential nutrients in your diet, such as nuts, grains, […]
Mar 31

8 Shoulder Warm-Up Exercises To Kick-Start Your Upper-Body Sessions

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Skimping on your shoulder warm-up can cost you a painful injury. Find out how to warm up your shoulders and why Let’s be honest, warming up your shoulders is not the most exciting part of your workout routine. Swinging your arms draws more attention in the gym than hopping on the treadmill to raise your heart rate, which might explain why many of us skip this crucial step. However, making time for a dedicated shoulder warm-up can dramatically improve your exercise performance. It’s also one of the best ways to protect your shoulders from injury.   Do you need to warm up your shoulders? Yes, but don’t just take our word for it. “The shoulder is a complex structure. For stability, it relies heavily on the surrounding muscles and tendons. This dynamic stability allows for its wide range of motion, but it makes it more susceptible to injuries such as dislocations, strains and impingements,” says Florence Penny, a physiotherapist and the founder of Flow Physio London. Warm-up exercises make the shoulder joint more resilient to the demands of physical exercise by increasing the temperature and pliability of surrounding muscles and tendons. They’re particularly important for injury prevention in heavy weightlifting, […]
Mar 30

​10 activities to detox your brain and refresh mental well-being​

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This weekend detox your mind Detoxing the brain over the weekend is very important to keep the mental and general health in check. The brain needs some time to rejuvenate itself after a week of working, stress, and constant digital stimulation. This down time will help reduce stress, prevent burnout, and improve focus and emotional resilience.   Why is it important to detox your mind? It provides space for creativity, clearer thinking, and better decision-making. Disconnecting from daily pressures and engaging in restorative activities enhances mood and sleep quality, boosting productivity for the week ahead. Mentally detoxifying also makes people stronger in relationships and self-awareness, creating a better balance between work, personal life, and inner peace.   Nature walks Immerse yourself in nature with a hike or a stroll through a park. Fresh air and greenery reduce stress, clear your mind, and boost creativity. Let the sounds and sights of nature calm your racing thoughts.   Yoga or stretching Practice yoga or stretching exercises to connect your body and mind. The gentle movements release tension, improve circulation, and promote relaxation. This synergy can leave you feeling refreshed, balanced, and more in tune with yourself.   V​olunteer work​ Spend time giving […]
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