Mar 09

Fitness Isn’t Just Physical: The Importance Of Exercising Your Brain

by admin in Mind & Body 0 comments
Each day without even thinking about it, we walk, lift, bend and breathe. I don’t know about you, but when I feel out of shape, I change what I feed myself and focus on exercise. Whole-body fitness includes exercising our minds. Without strong brains, we face cognitive decline. Lately, I run from meeting to meeting, finding my energy dipping and creativity not as heightened as I would like. Although I schedule myself “thinking time,” it is often over-booked by more meetings. I needed a change and took a day to focus on myself — after all, we are called human BEINGS, not human DOINGS. This brain break helped me come back to my work revived, energized, more focused, alert and happier. Exercising the brain not only strengthens neural pathways but also builds new ones. Neural pathways are where our memories live. The goal is to strengthen pathways with good habits, thoughts and actions. Have you ever heard of neuroplasticity? Neuroplasticity means our brains have this amazing ability to modify connections and literally rewire themselves. Holistic means to be focused on how separate parts of something are intimately connected together and do not truly function when they are apart. Therefore, to […]
Mar 08

Workout For Seniors: Follow The Road To Fitness In Your 70s With These Tips

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In this article, we discuss some tips you can follow when working out if you are in your 70s.   Engaging in regular physical activity in your 70s is essential for maintaining independence, vitality, and a high quality of life. Exercise strengthens muscles and bones, reducing the risk of fractures and falls. It supports heart health, lowers blood pressure, and helps manage chronic conditions like diabetes and arthritis. Additionally, working out improves flexibility and mobility, enabling better performance in daily activities. Beyond physical benefits, exercise boosts mood, sharpens mental clarity, and reduces the risk of cognitive decline. Staying active enhances sleep quality, increases energy levels, and fosters a sense of achievement, contributing to overall well-being. Read on as we discuss some tips you can follow when working out if you are in your 70s.   9 Fitness tips for people in their 70s   This ensures safety and helps create a personalised exercise plan, minimising the risk of injury or exacerbating existing health conditions. Schedule a check-up with your doctor to discuss your fitness goals and health conditions. Request guidance on exercises that suit your medical history, especially if you have heart issues, joint pain, or osteoporosis. Engage in activities […]
Mar 07

Preventing hypertension: Tips to maintain healthy lifestyle, reduce high BP risk

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Many people don’t know they have hypertension as most heart patients are asymptomatic. Check tips to maintain healthy lifestyle, reduce high blood pressure risk Hypertension is high blood pressure and blood pressure is the measurement of the blood where it passes through the arteries, so when it is elevated, we call it hypertension but many people don’t know they have hypertension as most of the patients are asymptomatic hence, they recognise the onset of hypertension when they feel complications like stroke, heart attack or kidney failure. Hypertension is the most common non-communicable lifestyle disease worldwide and is a significant risk factor for cardiovascular morbidity and mortality, impacting the economic well-being of nations and families hence, urgent action is needed to address hypertension through effective healthcare policies since this condition is associated with vascular and organ damage, often linked to chronic kidney disease, diabetes and obesity, which further increase the risk of cardiovascular disease. Dr Rajsekhar Varma, Senior Consultant Cardiologist at Aster Medcity in Kochi, revealed, “Nearly 90 to 95 percent of the patients don’t show any specific cause for hypertension. If blood pressure remains consistently high even after multiple examinations, non-pharmacological treatment, which means treatment without medication, is initially recommended. […]
Mar 06

9 ways to stay healthy when you have an erratic schedule

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Healthy eating and an ever-changing work schedule hardly go hand-in-hand. Most days, we eat without paying attention, hurry out of the house without saying bye to family members, and struggle to sit at the table without peering into our smartphone. We’re all guilty of not living mindfully when we have a laundry list of chores to get through on a daily basis. With commitments at work, social engagements and the darn traffic, staying healthy can seem like an insurmountable feat. But it doesn’t have to be this way. Here are some tips vetted by doctors, holistic health experts and entrepreneurs for staying healthy despite a crazy schedule. We’ve divided this into three categories—mind, body and food—so you can find the tips that work best for you.   HEALTH TIPS FOR YOUR MIND   -Unplug Allow yourself some time without the beeping of all your devices—and this includes your Kindle too. Enjoy an hour of the day without gadgets, and you’ll find yourself unwinding. You’ll have time to reflect on your day, spend time with your pets or even have a face-to-face conversation with a family member. Resist the urge to look at your phone before bedtime if you have trouble […]
Mar 05

At-Home Arm Workout: 10 Moves, No Weights Required

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If you want strong, toned arms without weights, try this at-home arm workout that uses bodyweight exercises—from tricep dips to planks—to strengthen your arms. Traditional arm exercises like bicep curls and shoulder presses work great for strengthening the upper body—but they usually require some weights to get the best benefit, Roxie Jones, NASM-CPT, a personal trainer and SoulCycle instructor, told Health. Instead, work your arms with these 10 bodyweight arm exercises developed by Jones.   1. Tricep Dip Sit on the floor with knees bent and feet flat. Place hands behind you, elbows bent, wrists underneath shoulders, and fingertips facing in toward the body. Straighten your arms and lift your butt off the floor. Slowly bend elbows to lower body toward the floor. Straighten your arms again, using your triceps to push yourself up. Repeat.   2. Reverse Plank Sit on the floor with your legs extended in front of you. Place hands slightly behind you, palms on the floor underneath shoulders, fingertips facing in toward the body. Press into palms to lift hips and torso off the floor. Keep arms and legs straight, and make sure abs and glutes are engaged. Pause for a few seconds. Lower back down […]
Mar 04

What Science Says About the Eating Habits That Actually Slow Aging

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Research proves there’s a strong connection between your diet and aging. Here’s what you need to know.   Conversations about “staying young” and “slowing the aging process” see to be everywhere, and all this talk can become overwhelming—especially when you’re trying to decipher what is true and what isn’t. For example, most of us have probably heard by now that what you eat can impact the way you age, but what exactly does this mean for us, and aside from all the mixed advice we are constantly hearing, what does the science actually have to say about eating habits that can slow aging? According to the Mayo Clinic, aging can impact your heart health, your bones and muscles, your cognitive health, your ability to lose weight, and many other areas of health. The Office of Disease Prevention and Health Promotion also emphasizes that aging brings on a greater risk for chronic disease. This may all sound very ominous, but fortunately, they add that sticking to healthy eating habits—along with regular exercise—can help you reduce these risks and pursue a healthy aging process. Read on to get a clearer idea of what research has to say about the specific nutrition habits […]
Mar 03

4 Signs You Need Rest—And How To Heal For A Stronger Mind And Body

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Even when you know the negative effects of working too hard for too long without a break, it can be difficult to break a cycle of overworking and learn to make space to rest. Sometimes this can be related to just trying to do too much, but if your lack of rest is related to something like trying to cope with trauma by over-”doing” to the point of burnout, a bigger mindset shift may be needed. Whether or not you’re healing something on a deeper level, a lack of recovery time can make it harder for the mind and body to recharge, leading to disruptions in your physical and mental functioning. Here, experts talk about how to spot the signs the body sends us and what to do to promote healing now and build long-term resilience.   How the mind and body work together Holocaust survivor, New York Times bestselling author, National Jewish Book Award winner, and psychologist who specializes in trauma, Edith Eva Eger, Ph, is the author of The Ballerina of Auschwitz, a young adult memoir in which she shares her experience of surviving in the camp and then coming home wracked with grief and guilt but realizing […]
Mar 02

The 10 Best Barbell Biceps Curls for Strength & Size

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Add variety to your arms day arsenal with these challenging straight-bar options.   If there’s one muscle that demands attention, it’s the biceps. The feeling of your arms getting bigger with every curl is a rite of passage, and no exercise delivers a biceps pump like barbell biceps curls. Why? You can load up to your biceps content, sparking serious gains. But don’t stop at the standard underhand curl—your arms will swell with pride when you vary grip position, range of motion, and execution style. Here, I’ll break down the 10 best barbell biceps curls, explaining how each one targets your arms from a different angle for enhanced biceps development. Get ready to train smarter, harder, and heavier. Afterward, you may need to buy some new shirts.   Benefits of Using The Barbell For Your Biceps Exercises The barbell biceps curls are considered the king of biceps exercises, but you need variety to improve size and avoid overuse injuries. Changing grip positions, body positions, and range of motion enhance arm strength and muscular development. These 10 variations keep your muscles adapting and ensure peak flex appeal by hitting both the biceps’ short and long heads and forearms. Whether you’re chasing […]
Mar 01

Bone health tips: Expert-approved strategies to slow down natural decline after 50

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How to keep your bones strong: Your bones naturally lose density and become more susceptible to fractures as you age. Proper nutrition, exercise, and lifestyle changes become essential to slow down this natural decline and maintain strong, healthy bones. As you age, your bones naturally lose density, a process known as osteopenia, which eventually leads to osteoporosis if not managed properly. This decline in bone mass makes bones weaker and more susceptible to fractures. By the time you reach the age of 50, your bone health begins to deteriorate more significantly, as the body’s ability to regenerate bone tissue slows down. For women, the decrease in estrogen after menopause accelerates this process, while men also experience gradual bone loss as they age. This makes it increasingly important to focus on bone health at this stage, as the risk of fractures, especially in the spine, hips, and wrists, becomes higher. The symptoms of weakening bones often appear gradually, with common signs including back pain, frequent fractures, a decrease in height, and a stooped posture. These may indicate osteoporosis, which typically develops without noticeable symptoms until a bone breaks. Causes of bone loss include aging, hormonal changes, insufficient calcium and vitamin D […]
Feb 28

10 Types of Exercise That Can Help You Live Longer

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From walking to pickleball to yoga, here’s what science says about what makes a difference in longevity   There’s no doubt: Moving your body can help you live longer. If you move as much as experts suggest – the equivalent of at least 150 minutes of brisk walking or 75 minutes of running each week — you cut your risk of early death by about a third, according to the 2018 Physical Activity Guidelines for Americans. That level of moderate to vigorous activity, the kind that gets your heart pumping faster, has “a dramatic effect on longevity,” says William Kraus, M.D., a professor of medicine at Duke University who helped create the guidelines. “People live longer, they have less disease of all types.” That includes heart disease, cancer, diabetes, and cognitive decline, he says. But what if you like a little variety? Can your weekly pickleball game count? How about some weight lifting, tai chi, dancing, or even a round of golf? While some forms of exercise are more directly linked with life extension than others, mixing it up is probably a good idea, researchers say. “Ideally, you’re not just doing one thing,” says James O’Keefe, director of preventive cardiology […]
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