Dec 17

The Definitive Amount of Exercise You Need to Make Up for Sitting All Day

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Here’s how to reverse the curse of a sedentary lifestyle, according to science.   There is no shortage of scientific research to tell you that a sedentary lifestyle—one that involves little to no physical activity—is detrimental to everything from our mental wellbeing to physical health to overall longevity. In fact, besides endowing you with all kinds of immediate aches and pains, sedentary behaviors and physical inactivity are some of the leading factors around the world for cardiovascular disease and all-cause mortality. Even for people who are relatively active, prolonged periods spent sitting—whether from desk-bound work days or lazy weekends in front of the TV—can chip away at the benefits of their healthy choices. But before you panic and start working your nine-to-five from the treadmill in the attic, there’s good news. It is possible to help counterbalance some of the health risks associated with sitting for hours (and hours) with a regular and attainable amount of movement. A massive meta-analysis published in the British Journal of Sports Medicine seems to have found the daily exercise sweet spot required to offset the negative impact of 10 hours of sitting. According to the published research, 30 to 40 minutes of mild to […]
Dec 16

Home workout ideas: how to get fit at home

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Specialized home workout ideas for you to try in the comfort of your own home.   Coming up with new and interesting home workout ideas can be tricky sometimes, no matter whether you’re an avid fitness enthusiast or you simply want to keep yourself healthy. However, with gym prices often being prohibitively high, home workouts can be a great alternative option. That extra $50 every month that you save from going to the gym could even be put towards some home gym equipment. All you need to work out at home is a little bit of time and space. Your own body can provide the same results as a top-class gym, you just need to activate the muscles correctly. We sat down with some fitness experts who shared some of their favorite home workout ideas, as well as providing us with some insightful knowledge around the benefits of their selected workouts.   Home workout ideas: DIY home gym The most cost–effective and creative way to workout at home is if you bring the gym to you. While investing in proper weights and machines can give great results, items within the home can aid you just as well. Try slotting your […]
Dec 15

Tips To Manage ADHD In Adults: 6 Boundaries You Must Set For Your Mental Health

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Do you suffer from ADHD? Here are 6 signs that you are not setting healthy boundaries that will help you cope with the condition.   Signs You Are Not Setting Healthy Boundaries A huge part o dealing and coping with ADHD is setting healthy boundaries. If you do not ensure this, it may take a huge toll on your mental health, your self-esteem and confidence and it may also eventually impact your physical health.   Learn To Say No Learn to say no. You should not fear to say no to others fearing how they might react or what they might think.   Ask For Help Do not wait for other people to fulfil your needs. Human beings are not mind readers so if you need help with anything, you should teach yourself to communicate better.   Value Your Emotions Every person has feelings and emotions and it is normal to show them. Do not act like things do not bother you.   Intimacy Do not be intimate with people if you do not want to be. It is a dangerous act if you force yourself to be physically intimate with someone. This is a very important boundary to set […]
Dec 14

Tips on how to take care of fitness in your 40s, what are the health risks involved

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Taking care of your health becomes increasingly important as you enter your 40s as this is a pivotal decade where preventive measures and lifestyle choices can greatly impact your overall well-being. Maintaining a balanced diet rich in nutrient-dense foods is crucial for providing your body with the necessary fuel and combating age-related health issues. Regular exercise becomes even more important as it helps preserve muscle mass, strengthen bones and promotes cardiovascular health but additionally, paying attention to your mental health and managing stress is essential and this can be achieved through relaxation techniques, practicing mindfulness and seeking support when needed. Regular check-ups and screenings for conditions such as high blood pressure, diabetes and certain cancers are also vital along with prioritising sleep, staying hydrated and avoiding excessive alcohol consumption or smoking, which are key factors in maintaining optimal health in your 40s. Want to adopt healthy habits to increase your chances of enjoying a vibrant and active life as you age? Dr Tarun Sahni, Senior Consultant, Internal Medicine at Indraprastha Apollo Hospitals in New Delhi, shared, “Taking care of your health in your 40s is crucial for mitigating health risks and ensuring a healthy and fulfilling life. In this phase, […]
Dec 13

What Is the ’12-3-30′ Workout—and Is It Effective and Safe?

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A personal trainer gives insight on the treadmill workout that went viral and whether you should try it. If you’re active on social media, you may have seen someone raving about the “12-3-30″ workout. This cardio routine requires just 30 minutes and a treadmill—and no running. Its simple formula touts many potential benefits, like building strength, increasing stamina and aiding weight loss. Almost sounds too good to be true, right? To get the scoop on its effectiveness, we consulted Julie Floyd Jones, a certified personal trainer and wellness specialist.   What Is the 12-3-30 Workout? The 12-3-30 workout was coined by 24-year-old social media maven and YouTuber Lauren Giraldo. It consists of setting a treadmill to an incline of 12 and walking at 3 miles per hour for 30 minutes. Sounds easy enough. Well, according to hundreds of commenters, it’s actually “a lot harder than it seems.” Giraldo first shared the treadmill routine in a 2019, but it wasn’t until she posted it to Instagram and TikTok in 2020 that it gained traction, and it’s still going strong. In a 37-second TikTok video, she claims this routine helped her lose 30 pounds and overcome gym intimidation.   Potential Benefits of […]
Dec 12

Regular exercise changes the brain to improve memory, thinking skills

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There are plenty of good reasons to be physically active. Big ones include reducing the odds of developing heart disease, stroke, and diabetes. Maybe you want to lose weight, lower your blood pressure, prevent depression, or just look better. Here’s another one, which especially applies to those of us (including me) experiencing the brain fog that comes with age: exercise changes the brain in ways that protect memory and thinking skills. In a study done at the University of British Columbia, researchers found that regular aerobic exercise, the kind that gets your heart and your sweat glands pumping, appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning. Resistance training, balance and muscle toning exercises did not have the same results. The finding comes at a critical time. Researchers say one new case of dementia is detected every four seconds globally. They estimate that by the year 2050, more than 115 million people will have dementia worldwide.   Exercise and the brain Exercise helps memory and thinking through both direct and indirect means. The benefits of exercise come directly from its ability to reduce insulin resistance, reduce inflammation, and stimulate the release of […]
Dec 11

Tips for maintaining healthy lifestyle over the festive season

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As we move into the festive season after celebrating World Diabetes Month in November, the focus on maintaining a healthy lifestyle to prevent diabetes becomes even more critical. South Africans often indulge during this time, making it essential to keep wellness in mind. Simple changes in nutrition, sleep, and physical activity can significantly enhance well-being and prevent diabetes.   Form healthy habits to prevent diabetes Diabetes affects millions globally, with one in nine South African adults living with the condition, often undiagnosed. Developing healthy lifestyle habits can prevent this disease and improve overall quality of life.   Gut health and diabetes prevention There’s a growing focus on gut health’s role in preventing diabetes. A balanced gut microbiome can enhance insulin sensitivity, reduce inflammation, and regulate blood sugar levels. Nicci Robertson, a nutritionist, recommends avoiding processed foods and focusing on diverse fiber sources such as fruits, vegetables, whole grains, legumes, nuts, healthy fats, and proteins. Understanding changes in your body – like bloating, fatigue, or mood swings – can help assess your gut health. Comprehensive tests are available for more detailed analyses.   Exercise for diabetes prevention Regular physical activity, like walking, swimming, or cycling, significantly reduces diabetes risk by improving […]
Dec 10

Winter Workout Routine: 5 Must-Do Exercises to Warm Up Muscles and Stay Fit in Cold Weather

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As temperatures drop, cold-weather workouts become essential for staying fit and avoiding seasonal health issues. However, maintaining a consistent winter workout fitness routine is essential for your physical and mental health. A proper warm-up for winter workouts not only combats the cold but also keeps your body energized, flexible, and ready to face the season.   Why Winter Workouts Boost Health and Burn More Calories? Working out in winter boosts your immune system, helping you stay resilient against seasonal illnesses. Cold-weather exercises enhance blood flow, reduce joint stiffness, and prepare your muscles for intense activity. Additionally, a winter fitness routine releases endorphins, combating seasonal mood swings and promoting mental wellness. Interestingly, your body burns more calories in the cold to maintain heat, making winter an ideal time for effective calorie-burning exercises. Without further ado, here are some best exercises to stay warm in winter that will not only warm up your body but also enhance flexibility, improve circulation, and help you stay active in winter.   5 Essential Exercises for Winter Fitness Routines Jumping Jacks Jumping jacks are a classic cardio warm-up exercise perfect for raising your heart rate and generating body heat. How to Perform: Stand with your feet together and arms […]
Dec 09

Dos and don’ts to keep in mind when you start hitting the gym

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Starting a gym routine is a fantastic way to improve your health, fitness, and overall well-being. It can be an excellent opportunity to challenge yourself physically, increase your strength, and build your confidence. However, it’s important to remember that starting a gym routine can be overwhelming, especially if you’re new to exercising or haven’t been physically active in a while. There are several dos and don’ts to keep in mind to ensure that you have a safe and effective workout experience. Whether you’re a beginner or a seasoned gym-goer, these tips will help you get the most out of your workouts and achieve your fitness goals.   Dos and don’ts for first-time gym goers: Rihana Qureshi, Certified Nutritionist and Strength Training Coach, shared some important dos and don’ts you should keep in mind when starting your gym routine.   1. Start with cardio Start with a light cardio workout, such as walking on the treadmill for 15-20 minutes, if you have never worked out before. Once you are comfortable with that, increase your pace. This way, keep increasing the time and intensity till you can run and walk for a total of 30-35 mins without feeling drained.   2. Move […]
Dec 08

7-Day Budget Dinner Meal Plan and Shopping List

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This healthy dinner meal plan will save you time and money this week.   According to the U.S. Department of Agriculture (USDA), Americans are spending, on average, 11.3% of their annual income on food. That’s almost $8,000 for a family making a total income of $70,000 a year. Thankfully, meal planning and cooking at home can help you save some serious cash. In this seven-day healthy meal plan on a budget, the recipes use inexpensive, easy-to-find ingredients to create delicious budget-conscious dinners for around $3 per serving (based off Instacart prices). Combine this meal plan with budget-friendly breakfast and lunch recipes to save even more during the week.   Sunday $1.82 per serving Budget Tip: Budget-friendly canned fish, like tuna and wild salmon, are convenient options for fast and healthy dinners on a budget. At a fraction of the price of fresh or frozen fish, you’ll get the same health benefits from canned options, like healthy omega-3 fats and protein. You can still plan to check out the fish counter when you do your grocery shopping to see what fresh seafood options are on sale. Frozen fish may be the better option as it’s often less expensive, and you can […]
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