Jul 03

This is how your body changes when you start walking 10,000 steps daily

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Walking 10,000 steps daily is seen as a fitness goal by many. But experts say it began as marketing, not medical advice, and while helpful, it’s not the only way to stay healthy. For many fitness tracker users, hitting 10,000 steps a day has become a daily goal and a feeling of achievement. It’s often seen as the gold standard for staying active. But does walking 10,000 steps a day really benefit you? Researchers have found that walking more each day does come with various health benefits. But experts agree that it’s not just about the number.   Walking more can cut risk of chronic disease Walking is one of the simplest ways to move more and reduce time spent sitting. “Aiming for 10,000 steps a day can help reduce sedentary habits like binge-watching TV or scrolling on your phone for hours,” says Kaleigh Ray, a certified exercise physiologist. Being sedentary is linked to several health problems, including heart disease, high blood pressure, diabetes, some cancers, osteoporosis, and mental health conditions like anxiety and depression. According to Sturm, “Research shows that increasing your daily step count is linked to lower risk of death, better heart health, and improved metabolic function.” […]
Jul 02

​Can you build muscle after 40? Let’s separate the myths from the facts​

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Muscle building facts to know Turning 40 comes with its fair share of life upgrades: a clearer sense of self, a stronger voice in meetings, better filters for nonsense, and yes… a metabolism that suddenly acts like it’s on vacation. One of the biggest questions that hits many at this stage of life is: Can I still build muscle after 40? Short answer: Yes. Long answer: Yes, but—and that “but” is wrapped in a bunch of myths and half-truths we need to sort through.   Myth #1: It’s too late to start strength training after 40 Fact: It’s never too late. Literally. Muscle building, or hypertrophy, is possible well into your 60s, 70s, and even 80s. Studies have shown that older adults respond positively to resistance training, often gaining strength, muscle mass, and even improving bone density. One study in Journal of Strength and Conditioning Research found that previously sedentary seniors made significant strength gains within 12 weeks of training. The body doesn’t just throw in the towel because you had your 40th birthday. It just wants you to train smarter, recover better, and stop comparing yourself to your 25-year-old gym selfies.   Myth #2: You can’t compete with younger […]
Jul 01

3 simple brain exercises to boost focus and memory

by admin in Mind & Body 0 comments
There is a lot of attention around workouts these days, but most of the focus is on physical health. What often gets overlooked is that your brain needs regular exercise, too. This may come as a surprise to many. But, just like lifting weights strengthens your muscles, your brain needs workouts to sharpen focus and boost memory. Brain exercises are crucial for maintaining and improving cognitive functions. Regular mental stimulation can enhance concentration, improve memory retention, and even help prevent cognitive decline associated with aging. Here are 3 science-backed effects of brain exercises to boost focus and memory.   1. Meditation People often tend to overlook the importance of meditation on body and mind. Meditation involves focusing the mind and staying present. This practice strengthens the prefrontal cortex and hippocampus, which are brain regions linked with attention and memory. Regular meditation can improve attention span and reduce stress, which supports better memory. Somestudiessuggest that meditation may benefit the brain by affecting its structure or how it functions. However, more research is necessary to confirm its action. You can dedicate 10-20 minutes daily to meditation. Choose a quiet space, and focus on your breath or a mantra. When your mind wanders, […]
Jun 30

Trying to Lose Weight? Here’s Why Oats Should Be Your New Best Friend

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Let’s face it: losing weight is tough. The journey is marked by bland kale smoothies, skipped desserts, and cardio routines that leave you gasping for breath. But what if there was a humble, comforting food that could make the ride a bit smoother, a lot tastier, and surprisingly effective?   Enter Oats: Often relegated to the “boring breakfast” category, oats are actually a nutritional powerhouse. They’re affordable, versatile, and packed with fiber, making them one of the best foods for anyone trying to lose weight and feel great while doing it. So grab your spoon — here are 7 amazing benefits of oats for weight loss that you absolutely need to know.   1. Oats Keep You Fuller for Longer One of the biggest obstacles in any weight loss journey is hunger. It’s the little voice that whispers, “Just one more snack…” before dinner. Oats come to the rescue here thanks to a special kind of soluble fiber called beta-glucan. When you eat oats, beta-glucan forms a gel-like substance in your gut. This slows down digestion, keeps blood sugar levels stable, and most importantly, makes you feel full for hours. Compared to sugary cereals or even toast, a bowl of […]
Jun 29

10 brain-damaging habits you may be doing daily, warn health experts

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Ever feel like your brain is in a fog, even after a full night’s sleep and your morning tea or coffee? You might be unknowingly engaging in daily habits that are detrimental to brain health. Here are 10 common routines that could be silently impairing your cognitive well-being.   1. Sitting too long at work may harm cognitive function Even if you exercise regularly, prolonged sitting can negatively affect the brain. Dr Aditya Gupta, director of neurosurgery at Artemis Hospital Gurugram, said extended sedentary behaviour is linked to cognitive decline and brain shrinkage. He suggested standing or walking briefly every hour during the workday.   2. Chronic stress may increase dementia risk Dr Gorav Gupta, Senior Psychiatrist and CEO, Tulasi Healthcare, warned that chronic stress can physically alter brain structure and disrupt sleep, increasing the risk of dementia.  He recommended practising mindfulness or engaging in regular physical activity to manage stress.   3. Skipping breakfast or hydration affects brain performance Both doctors emphasised that starting the day without water or a nutritious meal can impair focus and energy. Tea or coffee on an empty stomach may worsen the effect. They recommended beginning the day with a glass of water and […]
Jun 28

Yoga vs Gym: Which One Is Right for Your Fitness Goals?

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Do you find yourself confused between whether to hit the gym or start practicing yoga? Many fitness experts suggests a balanced routine that combines both yoga and gym workouts. Remember, the best exercise is the one you’ll stick to. Start small, stay consistent, and let your body and mind guide you. Do you have a busy schedule but still want to prioritize your health and well-being, and find yourself unsure whether to hit the gym or start practicing yoga? But here is the thing, there is no right choice because both gym workouts and yoga offer physical and mental health benefits, each has its own distinct advantages depending on your goals, lifestyle, and fitness level. You will have to choose what’s best for you, gym, yoga or combination of both.   Gym: For Visible Transformation and Strength If you’re looking to build muscle, lose weight, or simply have a change that is physically visible and transformation then hitting the gym might be the right choice for you. With access to a variety of strength machines, free weights, cardio equipment, and structured workout programs, the gym offers a results-driven environment for those with specific fitness goals.   1. Build Muscle Mass […]
Jun 27

Here’s How Healthy Gut Helps Boost Your Workout

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In this article, we share a list of ways in which good gut health can boost your workout. Your gut can significantly influence your workout performance and recovery. The gut plays a crucial role in nutrient absorption, energy metabolism, immune regulation, and even mood, all of which impact how well you perform during exercise. A healthy gut microbiome helps your body extract more nutrients from food, reduces inflammation, and supports muscle recovery. On the other hand, a poorly functioning gut can lead to bloating, fatigue, inflammation, and nutrient deficiencies, ultimately hampering endurance, strength, and motivation. Read on as we share how a healthy gut boosts your workouts.   10 Ways a healthy gut boosts your workouts 1. Enhances nutrient absorption A healthy gut helps efficiently absorb essential nutrients like protein, iron, magnesium, and B-vitamins, which are critical for muscle growth, oxygen transport, and energy production. This means your body makes the most of what you eat, fuelling your workouts and recovery more effectively.   2. Improves energy levels The gut microbiota breaks down complex carbohydrates and fibres into short-chain fatty acids (SCFAs), which provide a slow, steady source of energy. This energy support keeps you going during long workouts and […]
Jun 26

Cutting back on calories? Eating less may take a toll on mental health

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A recent study reveals a potential link between low-calorie diets and increased depressive symptoms, particularly affecting men and overweight individuals. The research, analyzing data from thousands of adults, found that calorie-restrictive diets correlate with higher cognitive-affective symptom scores. Experts emphasize the importance of balanced nutrient intake, including glucose and omega-3 fatty acids, for optimal brain health and mental well-being. Feeling the blues lately? It might be time to look beyond your emotions. This time, look into your plate. What you eat, or more specifically, how little you eat, could be impacting your mental health. Yes, you read that right! A recent study found that cutting back on calories may increase the risk of depressive symptoms. According to a new study published in BMJ Nutrition Prevention & Health, following a low-calorie diet is linked to a heightened risk of depressive symptoms.   What is a healthy diet A ‘healthy’ diet incorporates lots of vegetables, fruits, whole grains, nuts, seeds, lean proteins, and fish. The Mediterranean diet is considered one of the best diets in the world for its health benefits. This diet consists of fruits, vegetables, whole grains, legumes, nuts and seeds, and heart-healthy fats like olive oil.   Diet and […]
Jun 25

Vitamin D: 5 simple foods that are high in the sunshine vitamin

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Vitamin D is essential for health. Many people lack it. The article suggests including certain foods in your diet. Egg yolks and mushrooms are good sources. Fatty fish like salmon are beneficial. Cheese provides some vitamin D. Cod liver oil is a potent supplement. Fortified cereals can also help. Sunlight is a free source of vitamin D. Most of us aren’t sunbathing at noon or popping vitamin D pills like clockwork. And yet, vitamin D is that one nutrient our body keeps asking for quietly (until it screams with signs like fatigue, low immunity, and even bone pain). It’s not just a vitamin; it’s practically a hormone in disguise. It keeps your bones strong, your mood up, your immunity sharp, and your energy humming. But if you’re not outdoors much or live somewhere where winter feels like a long, grey Netflix marathon, you might be running low. Luckily, your kitchen can help. No need for anything fancy—just real, everyday foods that sneak in that sunshine vitamin without much drama. Here’s a look at the simple foods that naturally contain vitamin D, and why you might want to add them to your plate more often.   1. Egg yolks Let’s start […]
Jun 24

Before or after strength training: When should you add cardio into your fitness routine?

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The debate over whether to do cardio before or after weightlifting has always been on the minds of fitness enthusiasts. Recently, researchers conducted experiments on two sets of people to better understand the effects. And they have an answer Fitness enthusiasts have debated the question for decades: is it better to do cardio before or after lifting weights? Until recently, the answer has largely been down to preference – with some enjoying a jog to warm up before hitting the weights, while others believe lifting first is better for burning fat. But a new study may have finally answered this long-disputed question. According to the study, the order of your workout significantly affects how much fat you lose. Participants who performed weight training before cardio lost significantly more fat and became more physically active throughout the day compared to those who did cardio first. The researchers recruited 45 young men aged 18-30 years who were classified as obese. The researchers split participants into three groups for 12 weeks. One group was a control group. This meant they stuck to their usual lifestyle habits and didn’t make any changes to their exercise regime. The other two groups exercised for 60 minutes […]
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