May 29

Top 9 Benefits of Exercise (and How Much to Do)

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You hear it all the time: Exercise is one of the most important things you can do for your health. It’s “the closest thing we have to a miracle drug,” says Gene Shirokobrod, DPT, co-founder of Recharge in Ellicott City, MD. “It has significant benefits and very few side effects.” Those benefits go far beyond your physical body. Exercise can boost your mood, help you sleep better, and keep your body humming smoothly, not to mention reduce your risk of chronic disease. Nearly half of WebMD readers polled say they exercise at least once a day. How much does it take? For adults, experts recommend at least 150 minutes of moderate-intensity aerobic exercise per week (which you can split up any way you like, such as 30 minutes a day 5 days a week) and 2 days of strength training activities. You don’t have to lift a certain amount of weight or run a specific number of miles. And if you’re not active now, start slowly. “A little bit goes a long way to getting started and building good habits. It makes a big difference,” says Mark Hutchinson, MD, president of the American College of Sports Medicine Foundation. Here are […]
May 28

Transform your fitness journey with these expert-approved workout hacks

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Daily workout routine tips: In workouts, consistency matters, but smart consistency changes the game. If your workout isn’t yielding results, it’s time to reassess your strategy. Here’s how to correct some common mistakes and get desired results. Are you investing hours at the gym but still not seeing any progress? Most people struggle with visible results despite consistent effort, and the reasons are often hidden in plain sight. From poor planning to diet mismatches, small mistakes can block big goals. Walking into the gym without a plan is like starting a road trip without directions, says Jashan Vij, Health & Fat Loss Coach. Many people hop between exercises based on what feels fun or familiar. “But results come from progressive structure, knowing what to do, why you’re doing it, and how it ties to your long-term goals. Whether your aim is fat loss or strength, follow a guided programme that evolves with your progress,” adds Vij.   Posture and form: According to Vij, lifting heavy with poor form is a big no-no. “Poor posture during heavy lifts like squats or deadlifts not only reduces effectiveness but increases injury risk. Rounded backs, shallow squats, and rushed reps are all too common. […]
May 27

This Is How to Boost Your Walks to Build Muscle

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Your daily steps remain an unsung fitness superhero. There are too many benefits of walking to count—but is muscle growth one of them? Walking to build muscle is possible, especially if you’re new to fitness. However, the cardio staple needs to be combined with strength training and other factors to achieve noticeable, full-body gains. To understand why that is, you have to know how muscle building works and how walking engages the body. If you do want to maximize your walks to build muscle, there are some ways to do that, too. Personal trainers share all the relevant insights below.   How walking builds muscle Muscle growth isn’t just about lifting weights, explains Justin Kraft, C.P.T., founder and trainer at Aspire 2 More Fitness. “It has three major contributors: strength training, proper nutrition, and recovery,” he continues. “Strength training stimulates muscles, causing micro-tears that your body repairs, making them stronger. Nutrition fuels the process with adequate protein, carbs, and healthy fats that ensure optimal muscle development. Rest is where growth happens—neglecting recovery can stall progress.” How does walking fit into that process? “When we walk, we engage multiple muscle groups simultaneously, which can help improve muscle endurance and strength,” says […]
May 26

The best kind of workout? One that trains both your body and brain

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We already know exercise is good for our bodies, but it’s also an essential tool for managing mental health. Yet many people still separate physical fitness from mental wellness, viewing them as two different goals rather than parts of the same whole. Too often, workout routines are designed with only the body in mind, focusing on burning calories, building strength or improving flexibility. What’s often missing is intentionality — movement designed not just to make you sweat but also to help you feel better mentally and emotionally. Research shows that consistent physical activity can ease symptoms of anxiety and depression, sharpen executive functioning and improve sleep quality, a key factor in emotional regulation and overall mental health. But not all movement is created equal when it comes to mental health. The type of movement — and how you approach it — matters. As a mind-body coach in professional sports for more than two decades, I have helped elite athletes build durable, mobile bodies while also supporting their mental resilience — using movement and breath to regulate the nervous system, stay grounded under pressure and maintain sharp focus. These same tools and principles can help anyone strengthen body and mind, improving […]
May 25

Feeling anxious? Yoga expert shares 6 asanas to calm your overthinking mind

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Yoga can help ground you, calming down your racing thoughts as you focus on the present moment. Anxiety can be distressing, often making you overthink multiple scenarios of how a situation might pan out. It’s like the mind is always stuck on worst-case outcomes, bracing for impact. Over time, you start to feel worn out, and the mental noise drains you. Anxiety is like a quiet restlessness that’s always quietly lurking. Yoga, however, can ground your thoughts, offering solace. Himalayan Siddhaa Akshar, yoga expert and founder of Akshar Yoga Kendraa, explained how yoga helps to alleviate an anxious mood. He said, “ Yoga is an ancient practice known for promoting both physical health and mental stability. It is a holistic discipline that offers tools for emotional regulation and self-awareness, helping to achieve mental harmony. Regular yoga practice helps reduce anxiety by calming the nervous system. It plays an important role in promoting mental health.”   The yoga expert shared these 6 yoga asanas and how one can do them:   1. Vrikshasana (Tree Pose) This asana enhances concentration and stability. Stand in samasthithi Lift your right foot and place it on your left thigh Hold your hands in pranam mudra […]
May 24

5 jaw-dropping exercises of Roman Reigns you should add into your workout routine

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Roman Reigns, the WWE star, prioritizes working out as a daily routine, not just for physical aesthetics but also for mental well-being. He shared his favorite exercises, including dumbbell incline press, bent-over dumbbell rows, seated dumbbell shoulder press, barbell squats, and hammer curls, emphasizing the importance of proper form and intensity for maximizing benefits and building a strong physique. Roman Reigns’ physique is a dream of many aspiring bodybuilders. Certainly, it is not easy to maintain such a jacked physique and strength to compete in the ring wing with high-risk moves. However, as per the former WWE Champion himself, exercise has been a part of his daily life, and he maintains his workout routine with weekly plans. If you are looking for the workout routine of the original Tribal Chief, here are the five jaw-dropping exercises for you to consider in your workout plan.   Working out is part of Roman Reigns’ daily life Before diving into the workout routine of the WWE star, it is important to note that inspiration is the key to achieving such a physique as Roman Reigns. The Original Tribal Chief previously told Men’s Health that working out has been an integral part of his […]
May 23

Trikonasana: The Yoga Pose That Strengthens Body & Calms Mind—Steps, Benefits & More

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We all know yoga is great, but how many of us actually include it in our routine? Not many of us, right? However, that doesn’t take away anything from the magical healing practice that is yoga. Today, we’re gonna talk about one of the many asanas that could help your body in multiple ways. Trikonasana is an asana that is easy to do, helps the body and mind, and doesn’t really require fancy equipments, except a normal yoga mat. It opens you up, stretches out the tension you didn’t know you were holding, and reminds you how strong and grounded you really are. We have listed the procedure, benefits, and precautions of Trikonasana that’ll help you learn about this healing pose and will force you to incorporate it in your routine.   What Is Trikonasana? Trikonasana is a wonder! It is a foundational standing yoga posture that combines strength, stability, and deep stretching. We might not be great with Sanskrit, but we all know what a trikona means, right? It means a triangle. Symbolically and physically, it reflects balance and grounding, forming a triangular shape with the body that promotes both openness and alignment. It’s often one of the first […]
May 22

Doctor shares ‘4 essential tips’ that may help you reach 100 years old

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Is there a secret to living a long and healthy life? According to Dr Gareth Nye, a Biomedical Science lecturer at the University of Salford, there might be   Reaching the grand age of 100 may seem like a far-fetched idea. Yet, one doctor suggests it’s not out of reach if you’re prepared to adhere to four crucial life rules. Dr Gareth Nye, a Biomedical Science lecturer at the University of Salford, emphasised that while there are no guarantees or foolproof methods, following his advice could certainly steer you towards the right path. “In essence, a long life is down to luck, but you can improve your luck,” he told the Mirror in an exclusive interview. “Genetics seems to play a role and influences between 20-30% of your total lifespan through a range of factors, like disease risk, hormone balance and cell replacement rates. But, it’s thought that about 40% of life expectancy is inherited among generations, meaning you are more likely to live longer if your parents and grandparents did.”   1. Don’t be inactive Before you start envisioning punishing gym sessions and intense circuit training, don’t fret. Instead, Dr. Nye emphasised that we should shift our focus from […]
May 21

Best yoga asanas to reduce daily stress, support your nervous system

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Yoga for stress relief: With simple techniques like breathing, meditation, and gentle yoga poses, you can calm the mind, relax the body, and restore balance. Practice these asanas to build clarity, emotional stability, and greater resilience to stress. Stress affects everyone. It can be due to work, family, health, or just the fast pace of modern life. No matter what the reason, stress often leaves you feeling tired, anxious, and mentally scattered. Over time, it starts to affect your nervous system, focus, and well-being. Therefore, managing stress is important and yoga can come to your aid. Yoga offers practical tools to manage stress and strengthen the mind. With just a few minutes of daily practice, you can feel calmer, clearer, and more in control. “Yoga views the human system holistically, where the mind, body, and breath are in constant dialogue,” says Himalayan Siddhaa Akshar, Author and Founder of Akshar Yoga Kendraa. He explains that stress is not just a mental issue, it also affects you physically by disturbing the balance of our nervous system. According to him, practices like yogic breathing, meditation, and simple postures can create space in the mind and help restore that balance. “With regular practice, the […]
May 20

The exact amount of time you need to lift weights to see muscle gains, according to research

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Strength training benefits people of all ages. It has a slew of research-backed perks, including improved mental health, brain health, bone density, lower blood pressure, increased lean muscle mass, decreased visceral fat, and a lower risk of Type 2 diabetes. And it turns out, you don’t need to spend hours in the gym to see results, according to recent research. A small study published in the journal Medicine & Science in Sports & Exercise in April found that people who lifted weights for just 30 minutes, twice a week (which is in line with U.S. Federal Physical Activity Guidelines) were able to increase their muscle mass. The 42 participants (34 men, 8 women) performed nine exercises targeting all major muscle groups for eight weeks. They were divided into two groups: one completed the exercises until they couldn’t do any more repetitions with the right form (training to failure), and the other completed the exercises with two repetitions still left in the tank (reps in reserve). Researchers found that all of the participants had meaningful muscle growth and improvements in their strength—even though the participants had previously strength trained, and the amount they were working out during the study was lower […]
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