Apr 02

7 Simple Ways To Nurture Your Body & Mind

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International Mind-Body Wellness Day is observed on January 3 each year. The day, celebrated at the start of every year, is a reminder to take charge of your physical and mental health. In today’s fast-paced world, achieving harmony between body and mind is one of the important health goals. To shed more light on this, International Mind-Body Wellness Day is celebrated today. On the same note, check out the most simple ways to take care of your mind and body. On International Mind-Body Wellness Day, here are 7 ways to take care of your body and mind   1. Stay physically active Staying physically activeis one of the most important ways to take care of your physical and mental health. Engaging in one physical activity everyday is a surefire way to shield your body from lifestyle disorders as well as mental health issues. There are endless benefits of staying physically active. Ensure to walk more, hit the gym or engage in a sport to maintain your physical activity.   2. Get enough sleep Quality sleep is the common denominator of every health goal. From faster muscle recovery to regulating stress, sleep plays a key role in maintaining our body and […]
Apr 01

Weight-loss goals for New Year: 5 healthy diet tips you must follow in 2025

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New Year 2025: Stick to these 5 most important diet tips, if you want to maintain your health and wellness with the new start. Along with the end of the year, the beginning of the New Year gives us a reminder of resolving to adopt healthy habits. So why not begin with healthy eating practices? After all, you don’t want to spend the entire year with a weaker immune system and an unhealthy body. So, for a healthy life, abide by these diet tips!   Role of healthy diet tips in improving your health Whatever your New Year’s resolution may be, eating a healthy and balanced diet will have a number of positive effects and strengthen your body’s immune system. However, making major dietary adjustments can occasionally seem very overwhelming. So, instead of making big changes, let’s start with a few basic diet tips which are more manageable and can promise good health. Dietician Vidhi Chawla of the Fisico Diet Clinic shared some best diet tips.   Here are 5 diet tips to stay healthy, according to Chawla:   1. Whole foods are a must Include foods that are rich in essential nutrients in your diet, such as nuts, grains, […]
Mar 31

8 Shoulder Warm-Up Exercises To Kick-Start Your Upper-Body Sessions

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Skimping on your shoulder warm-up can cost you a painful injury. Find out how to warm up your shoulders and why Let’s be honest, warming up your shoulders is not the most exciting part of your workout routine. Swinging your arms draws more attention in the gym than hopping on the treadmill to raise your heart rate, which might explain why many of us skip this crucial step. However, making time for a dedicated shoulder warm-up can dramatically improve your exercise performance. It’s also one of the best ways to protect your shoulders from injury.   Do you need to warm up your shoulders? Yes, but don’t just take our word for it. “The shoulder is a complex structure. For stability, it relies heavily on the surrounding muscles and tendons. This dynamic stability allows for its wide range of motion, but it makes it more susceptible to injuries such as dislocations, strains and impingements,” says Florence Penny, a physiotherapist and the founder of Flow Physio London. Warm-up exercises make the shoulder joint more resilient to the demands of physical exercise by increasing the temperature and pliability of surrounding muscles and tendons. They’re particularly important for injury prevention in heavy weightlifting, […]
Mar 30

​10 activities to detox your brain and refresh mental well-being​

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This weekend detox your mind Detoxing the brain over the weekend is very important to keep the mental and general health in check. The brain needs some time to rejuvenate itself after a week of working, stress, and constant digital stimulation. This down time will help reduce stress, prevent burnout, and improve focus and emotional resilience.   Why is it important to detox your mind? It provides space for creativity, clearer thinking, and better decision-making. Disconnecting from daily pressures and engaging in restorative activities enhances mood and sleep quality, boosting productivity for the week ahead. Mentally detoxifying also makes people stronger in relationships and self-awareness, creating a better balance between work, personal life, and inner peace.   Nature walks Immerse yourself in nature with a hike or a stroll through a park. Fresh air and greenery reduce stress, clear your mind, and boost creativity. Let the sounds and sights of nature calm your racing thoughts.   Yoga or stretching Practice yoga or stretching exercises to connect your body and mind. The gentle movements release tension, improve circulation, and promote relaxation. This synergy can leave you feeling refreshed, balanced, and more in tune with yourself.   V​olunteer work​ Spend time giving […]
Mar 29

How to Eat a Healthy Diet

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If you are what you eat, it follows that you want to stick to a healthy diet that’s well balanced. “You want to eat a variety of foods,” says Stephen Bickston, MD, AGAF, professor of internal medicine and director of the Inflammatory Bowel Disease Center at Virginia Commonwealth University Health Center in Richmond. “You don’t want to be overly restrictive of any one food group or eat too much of another.”   Healthy Diet: The Building Blocks The best source of meal planning for most Americans is the U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services Food Pyramid. The pyramid, updated in 2005, suggests that for a healthy diet each day you should eat:   6 to 8 servings of grains. These include bread, cereal, rice, and pasta, and at least 3 servings should be from whole grains. A serving of bread is one slice while a serving of cereal is 1/2 (cooked) to 1 cup (ready-to-eat). A serving of rice or pasta is 1/2 cup cooked (1 ounce dry). Save fat-laden baked goods such as croissants, muffins, and donuts for an occasional treat. 2 to 4 servings of fruits and 4 to 6 servings […]
Mar 28

7 Best Daily Leg Exercises for Women After 50

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Firm up your lower body with these expert-recommended movements. As women age, it’s essential to maintain a consistent exercise routine that includes regular leg workouts. Strong legs provide better balance and stability and help with everyday tasks such as walking, climbing stairs, and even standing up from being seated, according to the National Institute on Aging. To help women stay fit and strong, we’ve teamed up with Rose McNulty, CPT, NASM-certified personal trainer and nutrition coach with Garage Gym Reviews. With her years of experience in the fitness industry, Rose knows what works and shares the seven best daily leg exercises for women after 50. The below movements target multiple muscle groups in the legs, including the glutes, quads, hamstrings, and calves, to increase lower-body strength. Incorporating these exercises into your daily routine can help prevent injuries, improve mobility, and increase overall strength and endurance. So if you’re ready to start sculpting toned legs, keep reading for the seven best daily leg exercises for women after 50.   1. Squats “The humble squat plays a crucial role in daily life, just as it does in an excellent lower-body workout, so this movement is important to train consistently,” says McNulty. To […]
Mar 27

Follow these easy mindfulness practices for a happy life

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This International Day of Happiness, focus on mindfulness activities to bring some joy in your life. Here are some effective tips for happiness you can try. Imagine waking up on a Sunday morning, with your loved ones close to you, without a care in the world about office deadlines or stressful routines, does that make you happy? Maybe for some, happiness might be landing that perfect job or buying their dream house but happiness isn’t a one-size-fits-all phenomenon. It takes a lot of self-awareness to understand what makes you happy. That is where mindfulness comes in. Engaging in mindful practices is one of the best tips for happiness, as it helps you to get to know yourself better. Wondering what these are? Read on to find out. Tips for happiness: Can being mindful make you happy? Yes, mindfulness enhances mental well-being by anchoring us in the present moment. Often, we dwell on the past or worry about the future, both of which are beyond our control. The only thing truly in our control is the now. That’s why it’s called a ‘present’- a gift. “Mindfulness doesn’t mean eliminating thoughts—it means acknowledging them without judgement and letting them pass,” explains psychologist […]
Mar 26

6 Healthy Daily Habits That Will Improve Your Rides and Lengthen Your Life

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Focus on these lifestyle upgrades to better your rides and your wellbeing. If you, like many cyclists, set big goals around your rides—going faster, riding longer, or winning races—we have some good news. You can improve many of your ride metrics just by making small tweaks to your daily health habits. And we have the most important ones for you to focus on. Here, we explain seven daily healthy habits that have been proven to benefit your overall health and your cycling all at once.   1. Get More Sleep Do you sleep less in order to fit socializing, a job, and long rides into your life? You’re probably not doing yourself—or your rides—any favors. According to the CDC, almost a third of Americans sleep less than they need and want to. If you’re not getting enough shut-eye, you might be engaging in something called bedtime procrastination, Chelsie Rohrscheib, Ph.D., a neuroscientist at Australia’s Queensland Brain Institute and lead sleep expert at Wesper, an at-home sleep technology company, tells Bicycling. You are delaying your sleep to fit in more “me time” at the end of the night. This typically results in lower-than-recommended sleep time, reduces overall sleep quality, and shifts […]
Mar 25

8 Signs that You Are Aging Well in Your 50s

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What you can do to live a long, healthy and fulfilling life   Being healthy is important no matter what your age. But after 50, it’s normal to start thinking more about what you can do to live a long, healthy and fulfilling life. While genetics play a role, research shows your habits, behaviors and attitude can make a big difference. If you don’t already have good habits, your 50s are a great time to commit to making changes, says Meg Selig, a retired counselor who studied habit change for her book, Silver Sparks: Thoughts on Growing Older, Wiser, and Happier. “It’s important to make a decision and then set some mini goals that you can carry through for the long haul,” she said. “It can’t just be momentary. It has to become part of your lifestyle.” Aging well is more than just being physically healthy, notes Theresa A. Allison, a geriatrician and professor of medicine at the University of California, San Francisco. Having the support you need and engaging in your community are also important, she says. “Aging well means living a rich, meaningful life,” she says. “There are people with perfect blood pressure and perfect exercise regimens who […]
Mar 24

8 Exercises Fitness Pros Want You to Include in Every Workout

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These versatile strength-building movements are recommended by fitness pros and can work for people at every fitness level.   Navigating the world of fitness can be overwhelming when you’re unsure what to include in your workout routine. It can be particularly challenging if you’re at the beginning of your fitness journey and don’t already have a set of favorite exercises. With countless exercises available, how do you figure out where to begin? We consulted professional personal trainers to find the most effective exercises for various kinds of fitness goals. These exercises will help you boost your strength and endurance and support your mental health and they can be easily adjusted to accommodate your current fitness level.   1. Deadlifts The deadlift is a compound exercise that has you lifting heavy weight off the floor by bending at the hips and standing back up. There are plenty of variations to choose from, whether you’re a beginner or a seasoned weightlifter. Some variations include the kettlebell deadlift, Romanian deadlift, conventional deadlift, stiff-legged deadlift, sumo deadlift and trap bar (or hex bar) deadlift. “The deadlift is a great exercise because it helps strengthen the core, back, shoulders, arm muscles, as well as your […]
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