Jun 18

This science-backed 7-minute workout can keep you fit without going to the gym

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High-Intensity Circuit Training (HICT), developed by the Human Performance Institute, offers a quick, equipment-free workout solution. This 7-minute routine combines aerobic and resistance exercises to target the entire body. Studies suggest HICT can improve cardiovascular fitness, insulin sensitivity, and promote fat loss, making it an efficient option for busy individuals seeking health benefits. When you’re juggling meetings, deadlines, commutes, and family responsibilities, squeezing in a full workout can feel impossible. But what if just seven minutes a day could help you build strength, improve heart health, and even shed fat—no gym or equipment required? That’s the promise of High-Intensity Circuit Training (HICT), a programme deviced by exercise psychologist Chris Jordan. It is = a short, science-backed workout strategy developed by researchers at the Human Performance Institute in Orlando, Florida. This method, built for busy professionals, shows that time constraints no longer have to be an excuse. If done correctly, this 7-minute workout can deliver real health benefits, all in your living room, office, or hotel room.   The science behind the 7-minute routine The Human Performance Institute designed this workout for high-performing individuals who face relentless demands on their time and energy. The goal was simple: create a routine that […]
Jun 17

Do you sit for more than 4 hours each day? Start doing these 5 exercises to avoid any dangerous health issues in the future

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Prolonged sitting, exceeding four hours daily, poses significant health risks, including back pain, chronic diseases, and a potentially shorter lifespan. The body isn’t built to be still. And while a modern lifestyle often demands long hours at a desk, it’s never too late to reintroduce movement. These five exercises are not just stretches or gym tasks. It’s easy to lose track of time while sitting, whether it’s while working, watching TV, or scrolling on a phone. But medical research is sending out warning bells. Sitting for long hours, especially beyond 4 hours a day, has been quietly linked with a range of health concerns: from back and neck pain to increased chances of chronic diseases and even a shorter lifespan.Most people think it’s harmless. “It’s just sitting,” they say. But the truth is far from it. Experts, including those from the World Health Organization (WHO), point out that physical inactivity is now among the leading causes of death globally. It’s not just about being inactive—it’s also about how the body holds itself for hours. Poor posture, tight muscles, and compressed joints can make life harder later.Luckily, certain targeted exercises can reverse a lot of this damage. The following movements aren’t […]
Jun 16

​7 ‘cool’ habits young adults must ditch for good mental and physical health​

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Adulting is not easy, but it is not so tough, as well! Let’s be real: adulting is hard. Between trying to make rent, staying “on brand” for the ’Gram, and ordering oat milk lattes on autopilot, young adults today are juggling more than ever. But somewhere in this chaos, a few habits that feel totally normal — even trendy — are quietly messing with our health. They may seem harmless, even cool. But these daily choices are often loaded with long-term consequences. So if you’re in your 20s or 30s and still thinking, “I’ve got time,” well — now’s the time to read this list. Here are 7 ‘cool’ habits you need to ditch right now if you want to protect your sanity, gut, sleep, heart, and future self.   1. Living on 5 hours of sleep and calling it “hustle culture” We get it. You’re working late, building your brand, maybe even hitting the gym at 6 a.m. — and somewhere in the middle, you’re surviving on iced coffee and vibes. But let’s not romanticize sleep deprivation. Running on 4–5 hours of sleep every night doesn’t make you tough. It makes you moody, forgetful, bloated, and at higher risk […]
Jun 15

Top 6 Healthy Habits To Train Your Brain To Be Happier!

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By integrating these positive habits into your life, you won’t just be creating a stronger and more optimistic brain, but you will also be gaining access to a greater, more enduring sense of contentment and happiness. In today’s fast-moving world, it seems like happiness is a distant dream. We may seek it through outward success, material things, or momentary indulgences. But really sustainable happiness is not something outside of us; it’s something we can develop from within by consciously training our brains. Just as you’d go to the gym to make your muscles stronger, you can practice habits that are good for building your mental toughness, creating positive emotions, and actually rewire your brain for more happiness. Here’s how to begin training your brain to become happier:   1. Harness the Power of Gratitude It sounds simple, but the impact of gratitude is profound. Regularly acknowledging the good things in your life, no matter how small, shifts your focus from what’s lacking to what’s abundant. How to practice: Keep a gratitude journal, list three things you’re grateful for each morning or evening, or simply take a moment to appreciate something positive that happens during your day. Brain benefit: Gratitude engages […]
Jun 14

Weight Loss Tips: Here’s Why You Should Add Burpees To Your Workout Routine

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Below we discuss some common reasons why you should try burpees. Burpees are a high-intensity, full-body exercise that combines a squat, push-up, and jump into a single, fluid movement. They are designed to improve strength, endurance, and cardiovascular fitness by engaging multiple muscle groups simultaneously. Burpees combine elements of strength training, cardiovascular endurance, and flexibility. By incorporating burpees into your workout routine, you can enjoy a wide range of health benefits. The exercise’s high intensity and full-body engagement make it a powerful addition to any workout, helping you achieve fitness goals more effectively. Read on as we discuss some common reasons why you should try burpees. Add burpees to your workout routine to achieve these benefits   1. Full-body strength Burpees work almost every major muscle group, including the arms, chest, quads, glutes, hamstrings, and core. The push-up phase strengthens the upper body, while the squat and jump phases engage the lower body. This full-body engagement leads to improved muscle tone and strength, enhancing overall physical resilience and functional fitness.   2. Cardiovascular fitness Burpees are a high-intensity exercise that significantly elevates your heart rate. Regularly performing burpees can improve cardiovascular endurance by strengthening the heart and lungs. As a […]
Jun 13

Not just mind & body, experts say yoga can prevent and help manage chronic diseases

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The popularity of yoga has grown tremendously in the past decade. More than 10% of U.S. adults have practised yoga at some point in their lives. Yoga practitioners spend on average US$90 a month, and the yoga industry is worth more than $80 billion worldwide. Yoga is now a mainstream activity in the U.S. and is commonly portrayed as a healthy lifestyle choice. I am a behavioural scientist who researches how physical activity – and specifically yoga – can prevent and help manage chronic diseases. Many people attribute improvements in their physical and mental health to their yoga practice. But until recently, research had been sparse on the health benefits of yoga. As the body of rigorous research on yoga grows, more and more work is showing the many health benefits of a yoga practice.   What is yoga? The name “yoga” is derived from the Sanskrit word “Yuj” meaning to unite, join or connect the mind, body and soul. The first text on yoga was written by the sage Patanjali over 2,000 years ago in India. Patanjali described yoga as “citta-vrtti-nirodhah,” or “stilling the mind.” This was achieved through a mix of breath work, meditation, physical movement and body […]
Jun 12

Eating fruits with curd? Dietician shares 6 reasons why it may be a bad idea, suggests 4 alternatives

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Fruit and curd may look like a healthy pair, but this combo could wreak havoc on your gut health. Know why there’s more to this sneaky duo than meets the eye.   Fruit and yoghurt/curd combination may feel like a solid pair as they are frequently spotted together on trending breakfast bowls or smoothies on social media. While they may seem like a wholesome duo, in reality, for your digestive wellness, the fruit-yoghurt pair couldn’t be a bigger mismatch. Dr Pratayksha Bhardwaj, Dietitian and Weight Management Expert, explained why this favourite pair, whether enjoyed as a snack or breakfast, has a grim side that is often overlooked. He explained the basics, breaking it down to the base nutrients and the reasons why. The dietician noted, “Being a probiotic superfood, curd or yoghurt is widely considered an item to be good for the gut, as wherein is cooling and nourishing. The fruits, on the other hand, are fibre-loaded, full of vitamins, antioxidants, and natural sugars, all-threat foods. The timing of eating might not be so good for digestion, and a healthful practice of consuming curd with fruit should be scrutinised.” Dr Pratayksha Bhardwaj shared six reasons why fruit is harmful when […]
Jun 11

Unable to do push-ups? Try these 10 exercises to gain strength

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If even a single push-up feels impossible, focus on building strength first. Here are 10 exercises to improve your push-ups and increase your rep count.   Push-ups are one of the most effective bodyweight exercises When done regularly with proper form and high reps, they can help you build serious muscle mass in your chest, shoulders, and triceps. But if you are a beginner, push-ups can feel very challenging. You get down on the floor, try to push yourself up and nothing happens. Or maybe you manage one rep, and then your arms give out. If you are struggling, try certain exercise to help you push your limits for push-ups! Don’t lose heart if you haven’t been able to do push-ups. The real issue might not be the push-up itself, it is that your upper body just isn’t strong enough yet. To do push-ups properly and increase your reps, you first need to build strength in your chest, shoulders, and arms. So start with exercises that improve your push-up performance. These targeted moves will help you gain the strength, balance, and stamina needed to not only do push-ups but to actually get better at them every day.   Exercises to […]
Jun 10

How to be more intelligent: 8 ways to sharpen your mind

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How to be more intelligent: 8 ways to sharpen your mind Intelligence isn’t something that is fixed; it grows when you feed it right. From what you consume to how you challenge yourself daily, sharpening your mind is less about natural talent and more about consistent habits. These eight simple but powerful strategies are backed by science and practised by lifelong learners everywhere. Whether you’re looking to think more clearly, remember better, or boost creativity, these habits can help. Intelligence isn’t just IQ, it’s adaptability, awareness, and continuous growth. Start with one habit today and watch your mind expand in ways you never expected.   1. Mind diet Just like food affects your body, your mental diet affects your brain. Each day, challenge yourself with something that stimulates your mind: Read a thought-provoking book, solve a complex puzzle, or listen to a deep podcast. Choose content that stretches your thinking and keeps you curious. Avoid passive scrolling and mindless content that dulls your attention. Instead, aim to consume at least one piece of mentally nutritious material daily. Your brain craves novelty and complexity, it’s how it grows. The more demanding the input, the stronger and sharper your mental capacity becomes. […]
Jun 09

When is the right time to eat GUAVA? What science says about its health benefits and risks

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Guava is a nutrient-rich fruit packed with vitamin C, fibre, and antioxidants. Eating it between meals boosts immunity, aids digestion, and supports heart health. However, overindulgence can cause constipation or sugar spikes. Experts advise avoiding guava at night due to possible cold symptoms. Timing matters — eat it smartly to enjoy its full benefits without side effects. Ah, guava ! The fruit smells like a tropical holiday and tastes like sweet rebellion. It’s the underdog of the fruit basket — not as hyped as avocados, not as feared as durians, and definitely not as showy as dragon fruits. But make no mistake; guava is a nutritional powerhouse wrapped in bumpy green (or sometimes yellow) skin. It’s the sort of fruit your grandmother swears by, your nutritionist praises, and your taste buds thank you for — all at once. But before you start munching on one like an apple, hold your horses. Timing, as with all the great things in life — love, jokes, and fruit — is everything. So, when is the right time to eat guava? What’s the best way to enjoy it without turning your gut into a protest zone? And are there hidden quirks behind this humble […]
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