Sep 12

8 Best Exercises for a Full-Body Workout

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With these multifunctional exercises in your back pocket, you’ll be able to get a full-body workout in anytime, anywhere. Getting a full-body workout is much easier than you think and doesn’t require hitting up every weight machine at the gym (or even going to the gym). While weightlifting is the golden standard for muscle-building, there are numerous other exercise moves and routines you can do just about anywhere (and without any equipment) to strengthen and activate your entire body. When building a full body routine, aim to train each major muscle group at least two times a week, says certified Pilates teacher and trainer Pamela Paley. She recommends choosing compound movements that engage multiple muscle groups at once in addition to a few isolation movements. When you’re ready to get moving, try these trainer-approved exercises for the ultimate full-body workout.   Squats Squat Benefits Squats are a tried-and-true strength exercise that’s especially beneficial for building leg and glute strength. They’re also an important functional exercise, as being able to do squat-like movements in everyday life (like bending to pick up toys, boxes, kids, and luggage) is key for staying injury free and moving with ease. This exercise can help you […]
Sep 11

9 daily habits of people who will never truly be happy, according to psychology

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I once had a neighbor who complained about everything—from the weather to the way birds chirped in the morning. He had a decent job, a loving partner, and pretty good health, yet he never seemed content. I found myself wondering if happiness was just not in his DNA. After a while, I realized his daily actions—more than any external factor—were what shaped his perpetual dissatisfaction. Most of us think happiness is a mysterious trait people either inherit or stumble upon. But psychology suggests it’s often cultivated by specific habits and mindsets. I’m no saint—I’ve caught myself slipping into counterproductive habits that make me cranky and restless. It’s a constant check-in process. Below, I’ve laid out nine everyday behaviors that, in my experience, hold people back from real happiness. They might look small on the surface, but they can create a permanent fog of discontent if left unchecked.   1. Constantly comparing themselves to others Comparison, as the saying goes, is the thief of joy. When a friend of mine bought a new car, I immediately questioned my own finances. It wasn’t rational. It was just a knee-jerk reaction to someone else’s perceived “success.” Psychologists talk about “social comparison theory,” which […]
Sep 10

Lemon water every day: 10 health benefits for heart, liver and kidney

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Some common daily habits don’t look like much at first, but somehow stick around and quietly change the way we feel. Lemon water is one of those little things. It’s simple, cheap, and easy, just a lemon and a glass of water, but the effect it has over time can actually be surprising. Most people try it just because plain water gets boring. A squeeze of lemon makes it taste fresher, maybe even a bit fancy. But keep it up for weeks and you start noticing things better mornings, smoother digestion, skin that doesn’t look as tired, and even fewer random snack cravings. It’s not magic, but it feels like a small secret that makes a big difference. Here are ten ways lemon water can sneak its way into your routine and make life feel a little healthier.   Strengthens the immune system This one is the most obvious but worth repeating. Vitamin C is famous for immune support, and drinking lemon water daily gives your body a steady supply. Combined with hydration, your immune cells stay ready to fight off infections more effectively. You won’t become invincible, but when colds or flu hit, your body is better prepared to […]
Sep 09

Chest exercises without equipment: 10 moves you can do at home

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Chest workouts should be given importance. They can help to improve your posture and provide strength. Try these easy chest exercises without equipment. While working out, don’t just focus on your belly or thighs. You should also prioritise training your chest. Neglecting your chest muscles is not the right way. Regularly working them out will provide a range of health benefits, including keeping your upper body strong. It can also improve your posture and boost metabolism. Dumbbells and other gym equipment can help to build your chest. If you want to skip the gym, try these chest exercises without equipment. You can easily do these chest workouts inside your home.   5 benefits of doing chest exercises Chest exercises come with many benefits beyond cosmetic gains:   1. Improves posture You can end up with poor posture due to long periods of sitting or carrying heavy bags. Building chest muscles are important for good posture, according to Health Harvard Publishing. “Developing chest muscles helps in keeping the shoulders straight and well aligned, which further helps to give an upright stance with more confidence,” says physiotherapist and fitness expert Dr Aijaz Ashai.   2. Enhances upper body strength Your upper body […]
Sep 08

5 effective time management tips to boost productivity and do more work in less time, as per psychology

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Have you ever noticed that while we all have the same 24 hours in a day, only some people are able to achieve much more whereas others struggle. What makes all the difference between them is how well they manage their time. Psychology shows that productivity is not just about working harder but also about working smarter. And so, when you learn to organise your day well, you are more focussed and produtive. So, here we list some psychology-backed time management tips that will help you do more work in less time:   Use the Eisenhower Matrix The Eisenhower Matrix can help you separate tasks into four categories: Urgent and important, important but not urgent, urgent but not important, and neither. When you segregate your tasks in these categories, you can prioritise your work and focus better on tasks that truly matters. This will also help you avoid wasting your energy on low-value tasks thus reducing decision fatigue and mental clutter.   Use the Pomodoro Technique The Pomodoro Technique means working in short, focused slots or bursts (generally of 25 minutes), followed by small 5-minute breaks in between. A UCL study highlights that ‘Our brains have an upper limit on […]
Sep 07

Weight Loss Tips: These Habits Can Help You Achieve Flatter Stomach

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Belly Fat-Burning Tips: National surveys and large studies show rising central obesity across urban and rural populations. Here we share habits to inculcate to successfully reduce abdominal fat. If your waistline carries the most weight, it’s not just about how clothes fit. Fat that sits deep around the organs, known as visceral fat, behaves like an active endocrine organ: it secrets hormones and inflammatory molecules that raise your risk of insulin resistance, type-2 diabetes, high blood pressure, fatty liver and heart disease. Compared with fat under the skin, visceral fat is metabolically hungrier and more harmful to cardiometabolic health. In short, abdominal fat, especially the visceral kind is more that just cosmetic, it’s a health alarm. In India the problem is growing. National surveys and large studies show rising central obesity across urban and rural populations. Asian Indians tend to develop abdominal fat and metabolic risk at lower overall body mass that many Western populations. In you want a flatter stomach, you need to understand that you can’t spot-reduce fat with crushes alone. Setting lifestyle habits, stacked consistently, reduces total and visceral fat, sharpens metabolism and trims the belly over time. Keep reading as we share a list of habits […]
Sep 06

Fitness expert swears by these 11 standing exercises to strengthen the core

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A strong core can help improve balance and posture. So, make sure to include standing ab workout in your fitness routine to strengthen your core. Exercises like push-ups, crunches, planks and Russian twists involve the hands, forearms, buttocks or the back touching the ground. But what if you don’t want to sit or lie down or use your hands to touch the ground or the padded mat, and still work on your abs? In that case, standing ab workout is what you need to do. You can stand and perform the exercises without sitting to strengthen your core. This is an effective no-floor workout option that can engage your core muscles, as well as improve stability and balance too.   What is a standing ab workout? The standing ab workout includes a set of exercises that are performed while standing and do not require sitting or lying down. “These exercises activate the core muscles, including the rectus abdominis, transverse abdominis, obliques, the lower back muscles, and also some muscles of the hips and glutes,” says fitness expert Aman Puri. Core muscles play a key role in our movement. They help in stabilising the spine and pelvis, which is essential for […]
Sep 05

How to handle stress? The 4 A’s method that can help reduce stress and anxiety

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Stress management is crucial for mental and physical well-being. The 4 A’s approach—Avoid, Alter, Adapt, and Accept—offers practical strategies for coping with stress. By avoiding unnecessary stressors, altering situations, adapting reactions, and accepting the unchangeable, individuals can effectively manage stress, improve emotional wellness, and build resilience in various life situations. Stress is a part of life, but when it becomes excessive or constant, it can significantly weaken our mind and body. Stress management is necessary to remain in peace and in good health. The 4 A’s approach to stress management – Avoid, Alter, Adapt, and Accept – is helpful and effective. It allows one to react to stress more effectively, better, and in a healthier way by providing us with realistic options for varied situations. Let’s decode this stress-management method!   1. Avoid Although one cannot avoid stress altogether, maybe one can restrict exposure to a few of the things on one’s list of reasons to stress oneself out. This has nothing to do with shirking responsibility, but with being smart and cutting out unnecessary sources of stress. For instance, become proficient in saying no when overworked. Boundary setting is necessary, particularly if one tends to overcommit on the job […]
Sep 04

6 things you can do to sleep better starting today, by one of the world’s leading sleep science researchers

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Dr Matthew Walker, a renowned professor of neuroscience and psychology at the University of California, Berkeley, and author of Why We Sleep, shared six practical tips to improve your sleep Sleep is one of the most essential yet elusive parts of our lives. For many, restless nights and tossing and turning have become all too common. But what if simple habits could transform your sleep quality? Dr Matthew Walker, a renowned professor of neuroscience and psychology at the University of California, Berkeley, and author of Why We Sleep, shared six practical tips to improve your sleep during an in-depth interview on YouTube’s The Diary of a CEO. Backed by cutting-edge research, these sleep strategies are designed to help anyone struggling with shut-eye.   1. Get out of bed after 30 minutes if you can’t sleep One of the most counterintuitive but effective tips Dr Walker emphasises is to leave your bed if you’ve been awake for more than half an hour. “You should get out of your bed and go to a different room and do something like read a book or listen to a podcast,” he advises, adding a crucial warning not to eat or stare at screens because […]
Sep 03

8 Ways Strength Training Boosts Your Health and Fitness

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If you knew that a certain type of exercise could benefit your heart, improve balance, strengthen bones and muscle, and help you lose or maintain weight, wouldn’t you want to get started? Well, studies show that strength training can provide all those benefits and more. Strength training — also known as weight or resistance training — is physical activity designed to improve muscular strength and fitness by exercising a specific muscle or muscle group against external resistance, including free weights, weight machines, or your own body weight, according to the National Academy of Sports Medicine (NASM). “The basic principle is to apply a load and overload the muscle so it needs to adapt and get stronger,” explains Neal Pire, CSCS, an ACSM-certified exercise physiologist and executive director of the Greater New York ACSM regional chapter. And what’s important for everyone to know is that strength training is not just for bodybuilders and professional athletes. “Strength training is critical, not just for looking good and being strong, but for preventing the diseases of aging,” says Gabrielle Lyon, DO, a functional medicine practitioner in New York City and the founder of the Institute for Muscle-Centric Medicine, a functional medicine practice. Regular strength […]
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