Sep 25

Getting Back on the Wellness Train: 5 Tips for Success

by admin in Healthy Living 0 comments
The vacations are done, kids are back at school, and days are getting shorter again. It’s time to leave your summer behind and get back in the groove of fall fitness and health. I’ve had many people ask me recently how they can get back on the “wellness wagon.” Before you do anything, you must make a decision to do it. It’s that simple. If you let yourself have “just one more” splurge here or there, or wait until Labor Day or once school has been back a few weeks or whatever other excuse you have, you’ll keep pushing out the timeline to get started. Decide to do it and follow through. If it’s harder than you intended, fight for it. It might be hard, but that’s sort of the point. You’re changing from your summer behavior to your fall behavior. So, it’s a bit less, “Lunch Margaritas,” and a bit more “Noon Workout.” Change can be hard. Once you’ve made the decision to get yourself in gear again, decide what needs to be done. Do you need to overhaul your eating habits? Start working out again or more frequently? Cut back on alcohol? Reduce your caffeine intake? Perhaps it’s […]
Sep 25

10 Simple tips to follow for your holistic wellbeing: Mind, body and soul

by admin in Mind & Body 0 comments
Its interpretation of health is not merely defined by the “absence of illness”, and expands into a state of being, — that includes the presence of modal conditions necessary for happiness, positive emotions, and moods. The practice of wellbeing — may be seen as the cultivation of behaviours, habits and routines, that provide for a conducive environment that positions us best to endure a time of adversity, — through a more balanced and harmonious approach towards one’s self. Well-being does not cure. Rather, it creates the necessary conditions required to preserve the soul and body to the best of its capacity through adopted measures that enable the maximization of self-healing. Measuring wellbeing is now being seen as a better indicator of relevant health in a country, community, company or business. The steps to finding states of wellbeing in our lives involve the construction of experiences that add up to the transformation of ourselves [not “ourselves”]. This journey begins with an intention to cultivate and design a desirable future. As architects of this conducive ecosystem, here are 10 measures that can ensure a solid foundation of a harmonious self that may facilitate optimum growth and progress:   Practising mindfulness. This allows […]
Sep 25

Is 6 Hours Sleep Enough To Function Effectively?

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Many of us have a bad habit of cutting corners when it comes to getting the recommended amount of sleep each night. Despite the fact that getting seven or eight hours of sleep each night seems like the ideal amount of rest, we find that this is rarely possible for us due to our hectic busy lives both at home and at work, but is 6 hours sleep enough?   The National Sleep Foundation recommends that people over the age of 65 get between seven and nine hours of sleep each night. This recommendation is gaining widespread support among adolescents, preschoolers, and toddlers of all ages, but what about the average adult? Even though getting a good night’s sleep can be challenging, it is absolutely necessary. Let’s unfurl the blankets and get comfortable so we can learn more about sleep, why the average person needs more than six hours of sleep, and what we can do to make sure we are getting enough rest.   Is 6 Hours of Sleep Enough for You? Even though the majority of us require more than six hours of sleep per night, there are indicators that can help you determine whether or not you […]
Sep 25

Five heatwave tips to stop swollen ankles and feet

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The heat causes lots of problems to the human body Dehydration is not the only the thing that the sun can do to the human body. Swelling is a common side effect from the scorching heat. Hot weather can cause fluid to build up around the feet and ankles, making them look swollen and puffy. While this issue can be uncomfortable or unsightly, it will go away as your body cools down. Thankfully for sufferers, there are a few simple ways that you can reduce your chance of swelling in the summer heat, lead nutritionist Signe Svanfeldt has told the Express. He said: “Swollen feet and ankles due to hot weather is usually called heat edema, which is fluid ‘trapped’ in tissues which causes the swelling. “Being swollen for a short period of time is likely not to cause any major health implications, but if you experience swelling for a long period of time it can be due to other reasons such as an underlying disease. In this case, it might be worth contacting your health care professional.” Seven tips to avoid trapped fluid and swollen ankles 1. Skip the sunny beer garden and limit your alcohol consumption An ice-cold […]
Sep 25

9 Stretches to Relieve Lower Back Pain

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Lower back pain can be persistent and difficult to fix. These yoga poses can help. Lower-back pain plagues just about everyone at some point. A widely cited Canadian survey from the late 1990s found that nearly 85 percent of adults will experience some kind of lower-back pain in their life. Whether you’re recovering from an injury or just deskbound and stiff, gentle stretching and strengthening can help alleviate pain. “Even a little yoga can go a long way,” says Alyx Walkinshaw, a yoga instructor behind the book and app Yoga for Seniors and Adults. “I really identify with the beginning yoga practitioner and with making the practice accessible to everyone. No matter how busy you get, yoga can help bring you back into balance,” Walkinshaw says. Here, she walks us through a sequence of nine poses that will help mitigate and prevent persistent lower-back pain.   Roll Down/Roll Up with a Forward Fold What It Does: This movement is a great way to warm up your entire spine, lower back, hamstrings, calves, and ankles. Start your practice here to open the areas of the body you’ll be working in this sequence. How to Do It: Start standing with your feet […]
Sep 25

How to return to fitness training after a break

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Whether it is an injury or travel, there are many reasons why you may need to take a break. This is how you return to your training regimen Reshma Sood, 42, had sustained a shoulder injury last year. After pushing through the pain for some time, the Mumbai-based businesswoman decided to take a break from all kinds of workouts, including her favourite weight training, till she recovered completely. In Bengaluru, AK Abhinav, coach and founder of Namma Xfit, took a break from working out during the pandemic and it stretched long enough for him to put on weight. While professional athletes take scheduled breaks depending on their season and injuries, the recreational ones take a break whenever work, family or injuries force them to. Sood’s break lasted six month and she finally started working out a month ago. Abhinav restarted in March with the aim of reversing all his unwanted gains. No matter what the reason, restarting training after a break, especially anything longer than two weeks, is a huge challenge. “Tell me about it,” says Bengaluru-based Tanya Rocque, a 27-year-old marketing specialist, whose travels had forced her to take a break. “I am quite regular with my fitness routine […]
Sep 25

10 tips for ageing better

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We know it’s not just about living longer, it’s about living healthily and happily for longer. Follow our top 10 tips for ageing better.   1. Watch what you eat and drink It sounds obvious, but having a balanced diet is crucial for good health, energy and preventing illness. An ideal diet should be low in saturated fat, with lots of fruit and vegetables, wholegrains, oily fish, and small amounts of low-fat dairy and lean meat. Don’t forget to top-up with lots of water to avoid dehydration, which can make you feel tired and confused. Tea, coffee and fruit juice will also help you to stay hydrated, but avoid sugary fizzy drinks. If you drink alcohol, keep at least two days per week booze-free to give your liver time to recover from the toxic effects of alcohol, and don’t exceed recommended daily limits for alcohol consumption.   2. Look after your teeth Brush your teeth twice a day and floss daily. Floss helps to prevent gum disease by removing pieces of food and plaque from between the teeth. If it’s left to build up you might notice sore or bleeding gums, and gum disease can also be linked to diabetes, […]
Sep 25

Preparing for a Long-Distance Race: Pre-Race Day Tips

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The Day Before Your Race The day before a race may be a stressful time for some runners — especially those participating in their first long-distance event. The pre-race advice that runners should follow: don’t dramatically change your regular routine the day before the race. Runners should maintain their daily routine the day immediately before the race, considering only a few modifications.   Exercise Is Optional It is key to remember one thing the day before your race: “All your training is complete.” There is no one-size-fits all philosophy on running 24-hours before a distance race. However, it is advisable to never wear yourself out with a run on this day. For many recreational runners, not running at all the day before the race is the best strategy to let the body rest. More experienced and elite runners may opt for a light run the day before the race. Some runners may have pre-race jitters. If this is your case, try light jogging and dynamic stretching exercises to slightly increase your heart rate and warm up your body. Also try to stay off your feet the night before, so that your legs are well-rested for the run.   Eat Clean […]
Sep 25

9 Bodybuilding Tips for Vegetarians Who Want to Gain Muscle

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Contrary to what you might hear, not all bodybuilders need to eat meat to gain muscle. But going vegetarian does take some specialized strategy. Make sure you’re prepared each Meatless Monday to get all the valuable muscle-building macros to keep you strong and energized throughout the day. By knowing where your next meal is coming from, you’ll be best equipped to be on target with your calorie count. If your macros are on point and you’re not skimping on meals, you will reap the maximum benefits of a meatless diet.   1. Keep snacks handy Snacks are great ways to avoid energy crashes. A protein bar, sunflower seeds, pumpkin seeds, or nuts will do the trick for a natural and quick pick-me-up.   2. Eat often Make sure you have a healthy stream of amino acids pumping through you. You don’t have to worry about getting your daily dose of protein in just one meal—spreading out your essential amino acid intakes throughout the day is just as effective and less stressful.   3. Find your whey Find a protein supplement that works for your body and your taste buds. Whey is a great vegetarian choice, or there are many great […]
Sep 25

How to strengthen and tone the thighs

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Various types of exercise, from weight training to running and biking, can improve the strength and endurance of the legs. The thigh is the part of the leg between the hip and knee, and it contains three primary sets of muscles: the quadriceps, at the front of the thigh the adductor muscles, on the inside of the thigh the hamstrings, at the back of the thigh   Regularly performing exercises that target these muscles will strengthen and tone the thighs over time. In this article, we look at some of these exercises.   Exercises to tone and strengthen the thighs Below, find six exercises and activities that can lead to stronger, more sculpted thighs.   Squats Squats are a compound movement, meaning that multiple muscle groups are working at the same time. Squats are highly effective for strengthening the leg muscles, and there are several variations. Bodyweight squats may be best for a beginner; they require no equipment and are a good way to learn the correct form. Over time, some people increase the intensity by adding weight. Some common variations that include weights are barbell front squats, barbell back squats, and goblet squats.   Bulgarian split squat Bulgarian split […]
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