Apr 13

Exercising in your 30s: The dos and don’ts you should know

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In this series about ideal workouts for your age, we speak to fitness trainers for their top tips on keeping in shape, whichever decade of your life you’re In your 30s, you’re likely to be busier than ever with work and family. Since the metabolism starts to slow down, it is easy to feel more tired and less excited to work out. But adding physical activity to your routine at this age will have immediate benefits, such as boosting heart health, strengthening bones and improving sleep patterns. It can also help lower the risk of diseases like Alzheimer’s, diabetes and osteoporosis. New York-based personal trainer Samantha Ciaccia and celebrity fitness coach Nam-Wook Kang shared some top tips.   How metabolism changes will affect your workout routine As you approach your late 20s and early 30s, energy levels may decrease. You are likely to feel a difference in the way your body reacts to food and exercise. The metabolic rate drops two per cent per decade, so the amount of exercise required increases. As the body loses muscle and gains fat, there are fewer cells to burn efficiently, which leads to a higher rate of fat stored as compared to burned. […]
Apr 12

4 Expert-Backed Breathing Exercises For Anxiety

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One of the most powerful tools to help with acute and chronic anxiety is our breath. Breathing is a unique method of anxiety relief because it’s both automatic and self-controlled, meaning even though we breathe unconsciously, the way we breathe can be manipulated or adjusted. There are numerous breathing exercises for anxiety. This article covers four particular exercises, analyzing why they work and providing specific instructions on how to do them.   What is Anxiety? Anxiety is “a persistent feeling of worry, nervousness or unease, typically about an imminent event or something with an uncertain outcome, though [it] can occur even in the absence of a stressor or trigger,” according to John Kennedy, M.D., a board-certified cardiologist, author and medical director of preventive cardiology and wellness at Marina Del Rey Hospital in California. The main difference between stress and anxiety is its duration. Anxiety “is different from stress in that it’s constant nervousness, worry and irritability,” says Dr. Kennedy.   How Prolonged Anxiety Can Affect Your Health “Both stress and anxiety activate the sympathetic nervous system and cause a release of stress hormones, adrenaline and cortisol, leading to physiologic changes known as the ‘stress response,’” explains Dr. Kennedy. What’s more, […]
Apr 11

10 ways to break free from unhealthy lifestyle habits

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We all have some unhealthy habits that we wish to give up. It’s Independence Day, so get freedom from unhealthy lifestyle and stay fit. Right from a toxic relationship to a workplace that doesn’t value them, there are so many things people want freedom from. Why not think of giving up unhealthy lifestyle habits? Saying goodbye to sedentary lifestyle and poor eating and sleeping habits can change your life. Read on to find out how to get freedom from unhealthy lifestyle and work towards a healthy future.   What is an unhealthy lifestyle? Any habit or behaviour that contributes to negative health outcomes and increases the risk of chronic diseases and other health problems is unhealthy lifestyle. This lifestyle typically includes factors such as poor nutrition, lack of physical activity, excessive stress, inadequate sleep, smoking, excessive alcohol consumption and substance abuse, explains Dr Sanjay Singh, Consultant General Medicine, Cygnus Laxmi Hospital, Varanasi.   Tips to get freedom from unhealthy lifestyle As you fast-track your way up the corporate ladder, you pick up unhealthy habits along the way. It’s time to get freedom from those habits.   1. Balanced diet Adopt a balanced diet that includes a good amount of vegetables, […]
Apr 10

6 Best Hamstring Exercises for Stronger Legs

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The hamstrings are the muscle’s middle child. While hamstrings aren’t the most attractive part of our body, they are quite useful in sports and everyday activities like sitting, walking, and running after the dog. Weak hamstrings can also put you at risk for injury, cause lower back pain or tightness, and throw off your posture and pelvic alignment. Whether you’re a leg day aficionado or prefer total-body workouts, chances are you’re neglecting your hamstrings more than you should be. We tend to choose exercises that target the quads and the glutes, but hamstring strength is just as vital.   Best exercises that target your hamstring Including a variety of hamstring exercises in your lower-body workout will ensure that you’re exercising efficiently while also keeping your regimen balanced. Training your hamstrings will help you to run faster, jump higher, and bear more weight on leg day. Check out this list of the six best hamstring exercises.   1) Sumo squat Consider using sumo squats in your workout to target your inner thighs, adductor muscles, and hamstrings. The sumo squat provides the same benefits as a standard squat, but it also increases the inner thigh and hamstring activation. Here are the steps […]
Apr 09

A 69-Year-Old Fitness Trainer Shares the 6 Exercises That Keep Her Looking Half Her Age

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Boost your strength and fitness with a trainer’s go-to exercises for healthy aging. Aging gracefully requires following a well-rounded routine, complete with a healthy diet and regular exercise. You may think that getting older means it’s too late to kickstart a fitness routine, but that’s simply not the case. “It’s never too late to begin exercising,” stresses 69-year-old fitness trainer Liz Hilliard, the creator and owner of Hilliard Studio Method. “As a matter of fact, it’s a requirement for healthy aging of your body and mind. Both are inseparable when it comes to the benefits of exercise.” Hilliard shares with Eat This, Not That! a couple of her go-to fitness tips, along with the best exercises she recommends for healthy aging. “My top fitness tips can be summed up in one word: MOVEMENT. As in, do not stop moving,” Hilliard tells us. Her two pro tips include walking every day, anywhere you can. “Get outside as often as possible to walk in nature,” she says. “Bonus points if you walk with a friend. It’s built-in mental and physical therapy which will not only help keep you fit but keep your mood lifted and mind creative.” In addition, strength training four […]
Apr 08

Tips for Eating Right to Prevent Heart Disease

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When it comes to your overall health, taking care of your heart is paramount. Heart disease is the leading cause of death among both men and women in the United States. According to the Centers for Disease Control and Prevention (CDC), approximately 695,000 people in the United States died from heart disease in 2021, about 1 in every 5 deaths. People with heart disease are at a higher risk of heart attack, stroke, heart failure, aneurysm, peripheral artery disease, and sudden cardiac arrest. Avoiding these health problems and maintaining good heart health starts with a healthy diet. Here, experts offer advice on the types of heart-healthy food to include in your diet.   Fiber Is Essential for a Heart-Healthy Breakfast Breakfast wasn’t dubbed the most important meal of the day for nothing. Fuel up on foods high in fiber and low in unhealthy saturated fats in the mornings to start your day out right. Kelly Kennedy, RDN, Everyday Health’s staff registered dietitian nutritionist, recommends fruits, vegetables, and whole grains for breakfast. Although dairy can sometimes get a bad rap, she says it can certainly be an important part of a healthy breakfast and overall diet. One study found that dairy […]
Apr 07

7 Beginner Workouts to Start Doing in 2024

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Just getting started in your fitness journey this year? Don’t forget to add these key exercises to your routine. You know exercise is good for you, but it can be hard to stick to a workout routine if you’re confused about where to even begin. For example, maybe you dread the idea of exercising because you don’t know which workouts are worth doing, or whether you’re even doing them right. It’s helpful to have a helping hand in situations like this, especially if you’ve never done the different types of exercises the fitness world has to offer. We consulted with experts and narrowed down the top exercises you should be doing if you’re brand new to exercising and want to get a workout routine going. The best part is many of these exercises can be done at home and require minimal equipment.   What to know before you start One common mistake many people make upon starting a new workout routine or regimen is doing too much, too soon. Director of education for fitness program and equipment hub, Living.Fit, Aaron Guyett says it’s best to start slower, lighter and do less than you think because too much at once can […]
Apr 06

10 Best Warm-Up Exercises From Trainers To Start Every Workout Strong

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They’re worth the extra five minutes. When I’m short on time and ready to knock out a quick workout, I often roll my eyes at the warm-up exercises. The thought of tacking on an extra five minutes to warm up seems like a waste of time, and I’d rather jump right into training. Skipping warm-up exercises is a mistake, though. Doing a few bodyweight moves and dynamic stretches before the main event increases your heart rate, reduces injury, and ups your overall performance. “The goal of a warmup is to get your blood flowing and to create more oxygen for your muscles,” says Kim Perry, CPT, a certified personal trainer and fit pregnancy coach. “It’s worth it to spend five to eight minutes warming up to have improved performance and reduce the risk of injuries,” she adds. In fact, research shows that your blood carries the oxygen needed for your muscles to function, so increasing your blood flow is one of the best things you can do to prep muscles for success. Not to mention, studies show that properly warming up activates your muscles to improve your actual sport performance. For example, if you’re about to nail a lower body […]
Apr 05

7 self-care tips to improve your mental health

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Self-care is essential for your mental health. So, on the occasion of International Self-Care Day, let’s promise to come up with a self-care routine. Whether you’re a student, manage your house or call the shots in the office, stress follows you everywhere. That’s exactly why self-care is essential. If you think that it is a luxury, you can’t afford then you are wrong. You don’t have to book tickets to travel the world or burn a hole in your pocket for self-care activities. It can be doing small things that you like. On International Self-Care Day, let us check out some ways to indulge in self-care to improve mental health. Psychotherapist, life and business coach Dr Chandni Tugnait shared some importance of self-care.   What is self-care? Taking care of your family and loved ones is good, but don’t put yourself last. Self-care is about putting your health and happiness at the top of your to-do list. Amidst the hustle and bustle, we forget the importance of taking care of ourselves. Engaging in activities that cater to our physical, mental, and emotional health is what self-care is all about, says Dr Tugnait. The need for self-care Self-care is not something […]
Apr 04

10 Unhealthy Habits You Need to Change Now

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Some of the things you do—or don’t do—every day might be getting in the way of your efforts to be healthier. As you read this list of daily habits, don’t beat yourself up if you find many of them resonate with you. We all have things we could change. And change can be hard—but there are some things that can help make it a little easier. For example, a 2020 study in Frontiers in Psychology suggests that practicing new habits consistently and in the same context helps them become more automatic so that you don’t have to think about them as much to do them. For example, let’s say you want to eat more vegetables. You could choose lunch to start with and decide that you’ll have at least one serving of vegetables at lunch each day. Lunch becomes your trigger to eat more vegetables—and once that habit is formed, you can build on it. Another tool to try is habit stacking. This takes a habit you already have and piggybacks the new habit onto it. For example, let’s say you want to start your day by drinking water. You could habit stack this with brushing your teeth in the […]
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