Aug 25

Healthy ageing: Lifestyle tips for women over 50

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“You do not need to make major dietary adjustments. Small efforts may give considerable benefits, said Dr Archana Batra, dietitian nutritionist, physiotherapist and certified diabetes educator Remember when you could eat as much pizza and ice cream as you pleased? While you may miss that time, it is essential to note that as you approach 50, the body’s metabolism slows down, and there is a decrease in oestrogen, among other hormonal changes, said Dr Archana Batra, dietitian nutritionist, physiotherapist and certified diabetes educator. So, what do women in their 50s need to do for healthy living and ageing? “If you want to live a healthy lifestyle, you must exercise and eat properly. As we age, the necessity to eat healthily becomes increasingly critical,” added Dr Batra. She further said that while there are various other recommendations, they may differ according to a person’s age, exercise level, and other health conditions. “But there are some universal guidelines that are appropriate for most people over the age of 50, and you should keep them in mind to stay fit.   Keep your bones safe With age, the bones deteriorate due to reduced mobility and mineral loss. To prevent this deterioration and even […]
Aug 24

8 fitness tips to keep in mind in 2024

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The month of January is when we make health and fitness resolutions that tend to fizzle out after a few weeks or months. Staying motivated and making lasting changes requires more than just a fleeting resolution. For this reason, we reached out to leading health experts and nutritionists to learn more about the most simple ways to stay on track this year. Here’s what they had to say:   Start small and sustainable Don’t overwhelm yourself with big fitness goals. Start with achievable goals and gradually increase difficulty as you get fitter. “In 2024, set realistic fitness goals. Set achievable and measurable goals that align with your abilities, lifestyle, and commitment level. For instance, if your goal is to lose weight, start with 1-2 pounds a week. If you have never strength trained, begin strength training two times a week. If 10,000 steps daily are impossible to achieve, start at 6,000 and level up gradually. Establish achievable, short-term goals, celebrate your progress, and be flexible in adapting your goals as needed. Avoid the all-in or all-out approach with regard to your fitness and enjoy the journey,” says fitness trainer Nyela Kapadia.   Make it fun Exercise shouldn’t feel like a […]
Aug 23

Try These 8 Pool Exercises for a Full-Body Workout

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If you’re looking for a break from your usual fitness routine, why not dive into aquatic exercise? Exercising in water can provide a great full-body workout without some of the drawbacks of land-based exercises. Plus, what could be more refreshing in the sticky summer months than being immersed in water while you’re burning calories? And, in winter, a heated indoor pool can keep you comfortable no matter how chilly it is outdoors. Here’s a look at the benefits of water workouts, along with 8 pool exercises that can work the major muscle groups in your body.   What are the benefits of pool exercises? Because water offers heavier resistance than air, working out in the pool can make the same exercises that you’d do on land more challenging in water. The heavier resistance can engage your muscles more fully and also help you burn more calories in a shorter amount of time. Aquatic exercise allows you to get a great cardio workout, while also increasing your: strength endurance flexibility   The buoyancy of water also provides extra support for your muscles and joints. This allows you to work out harder while putting less impact on your body than you would […]
Aug 22

7 must-follow tips to eat healthy while ordering takeout

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Follow these tips for healthy takeout if you’re planning on eating out or ordering something at home but don’t want to sacrifice your health. Not in the mood to cook and planning to eat out or order something? Regardless of whether you want to simply avoid cooking or want to change up your boring eating habits, ordering food online may help you. You are not the only one leaning into takeout lately. According to the National Restaurant Association, more than 65 percent of people are ordering in on a regular basis. Of course, there is a huge range of options available with takeout, but still they have a reputation as being seriously unhealthy. What if we told you that it is possible to eat healthy while ordering the food from outside? Yes, it is possible! However, takeout can be healthy if you want it to be and if you order your food mindfully, keeping the nutrition status in mind. Dr Kiran Dalal, Senior dietician, Fortis Escorts, Faridabad, shared some ways to make healthier choices when eating out or how to choose healthy food options for takeout or delivery. Dr Dalal says, “Following these tips will help you stick to your […]
Aug 21

Maintain Your Brain With These 6 Mental Fitness Tips

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We often only focus on exercising our bodies, but we can’t forget our brains. Try integrating these strategies into your lifestyle to keep up your cognition as you age. From eating for heart health to deciding which exercises to focus on or improving vision, most people know that maintaining many aspects of physical health is crucial for longevity. But keeping your mind fit may be the most important component to graceful aging. Cognition declines over time due to several factors, such as age-related structure changes, brain injuries or excess stress hormones. According to the Centers for Disease Control and Prevention, one in nine American adults over 65 reports cognitive decline. “The parts of our brain that help with learning information and remembering can become smaller, and the brain can weigh less as we age,” said Colleen Marshall, chief clinical officer for Two Chairs. While we will all experience health changes as we age, cognitive decline doesn’t happen at the same rate for everyone. By prioritizing brain fitness now, you can help slow the change and keep your mind sharp as you age.   How to start nourishing your brain for healthy aging   1) Solve puzzles We’ll start with the […]
Aug 20

6 Ways to Exercise That Are Perfect for Fall (and Don’t Even Feel Like Workouts)

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If cooler temperatures and less daylight leave you uninspired to keep up with fitness, here are some ideas to keep you moving. Even if you’re not shuttling kids back to school or in a climate where autumn brings changing leaves and dropping temperatures, there tends to be a shift in our schedules and moods that comes with the start of fall, says Minneapolis-based Lindsay Ogden, a National Academy of Sports Medicine–certified personal trainer and the digital manager for content and coaching at for Life Time, a national fitness company that runs gyms and corporate wellness programs. Fewer hours of daylight might find you spending less time outdoors, especially in the evenings or early morning hours. You might find yourself less motivated to stick with an outdoor workout, particularly if you had been exercising at one of these times, Ogden says. “Maybe it’s now dark when you get up.” Some people find themselves more energized to work out at new times throughout the day, she says. Or you might find yourself craving new ways to work out altogether. That “fresh start” feeling that comes with trying new activities can be really motivating, says Ogden. The novelty can make it playful and […]
Aug 19

Here Are Tips To Stay Healthy Amid Season Change

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Changing temperatures can take a toll on your immunity and health. Here are tips to stay healthy as winter transits into summer. As the season transits from winter to spring to hot summer, it is common to catch hold of ailments like cold, cough, common flu, and so on. With temperature rising a degree each day, hospitals and clinics are thronged with coughing patients. Increasing temperatures can also cause heatstroke, diarrhoea, fever and dehydration. Save yourself from this season change by following these simple measures.   1. Stay Hydrated Drink plenty of water and other fluids to keep up with your immunity. It is important to shield yourself by hydrating as increasing temperature causes sweat through which salts and fluids of your body are given away. It is advisable to drink at least 8 to 10 glasses of water in a day. Set your water alarms and drink water on frequent intervals of time without fail. You can also add lemonade, refreshing juices and smoothies to your diet to stay hydrated. Hydrating yourself can help you prevent problems like heatstroke.   2. Eat Seasonal Foods It is healthier to eat seasonal fruits and vegetables as they are harvested fresh. As […]
Aug 18

How To Fall Asleep Fast

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Here’s how to start snoozing more quickly at night   When you’re busy and on the go, you’ll naturally start getting tired as the day wears on. That’s perfectly normal — in fact, that’s how our bodies work. “We have a sleep drive that builds up the longer we’re awake,” says sleep medicine expert Michelle Drerup, PsyD, DBSM. “By the end of the day, that sleep drive — or pressure for sleep — is high.” However, each of us has what’s called an “internal sleep rhythm,” or circadian rhythm. This rhythm varies from person to person, and represents the time when our body and mind start relaxing and winding down for the day. “This internal rhythm influences when we start to feel sleepy,” says Dr. Drerup. “Some people might identify more as night owls, meaning they don’t get sleepy until much later. Other people are more early birds.”   How long should it take you to fall asleep? You won’t typically fall asleep right away, even a couple of minutes after your head hits the pillow. And if you do conk out quickly, that’s a sign you’re probably sleep-deprived and not snoozing enough at night. “If they don’t have any […]
Aug 17

5 Awesome Abs Exercises To Sculpt Your Core

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If you don’t already have a go-to core routine, here are the five best exercises for sculpting strong abs, from trainers.   1. Plank How to: Start on the floor on hands and knees with hands directly under shoulders. Step feet back, one at a time. (For more stability, bring feet wider than hip-distance apart, and bring them closer for more of a challenge.) Maintain a straight line from the top of head through heels, gaze down just above fingertips. Now, tighten abs, quads, glutes, and hold. Think about digging through your heels, squeezing your quads, and keeping everything nice and tight. (If you feel your body shake, that’s a good sign you’re creating enough tension from head to toe.) Hold the position for 30 to 60 seconds.   2. Side Plank Lay on left side with left forearm flat on the floor, elbow lined up directly under shoulder and both legs stacked and extended out in a long line. Option to raise right arm to ceiling or rest on right side of body. Press into left forearm, lifting hips off of the floor and balancing on forearm with your opposite hip in the air. Body should make a straight […]
Aug 16

How to Start Exercising Again When It’s Been…a While

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Getting back to working out after a break isn’t as easy as dusting off your sneakers and renewing your gym membership. If you’re wondering how to start exercising again and feel overwhelmed about where to even begin, well, that’s totally valid. First things first: Know that it’s completely okay that you had to pause your exercise routine in the first place, Teddy Savage, CPT, a Baltimore-based national lead trainer for Planet Fitness, tells SELF. Life happens, and “fitness journeys can start and stop and restart again,” he says. So instead of beating yourself up because your three-times-a-week cardio habit fell by the wayside, celebrate the fact that you’re taking steps to start working out again—and yes, reading this article counts as a step. To help you navigate your re-entry into fitness, we tapped exercise pros for their advice on establishing a routine that is safe, effective, and actually enjoyable. From how to build a workout plan, to the importance of setting realistic fitness goals, to simple tips for reducing injury risk—and a whole lot more—here’s the intel you need to get back on track with a good workout groove. No matter your current fitness level or the amount of time […]
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