May 12

How to Increase Your Running Stamina and Endurance

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Sometime in the future, a distance you find challenging now will feel easy. When that happens, it means you’ve increased your running stamina. We’re not saying a marathon will ever feel easy, but one day you’ll look back and notice that what you find challenging now will come much easier. An increase in running stamina comes from consistency, that means running multiple times per week for multiple weeks to accumulate fitness – there are no quick fixes if you want to increase running stamina. It’s generally accepted that it takes 10 days to 4 weeks to benefit from a run. The time will depend on the type of run, quicker and more intense runs being on the lower end of the range with long steady runs being on the other higher end of the range. Before you begin working on increasing your running stamina, you need to make an honest assessment of your current aerobic base and build on that. Whether you’re a new runner looking to complete their first 5k or an experienced runner looking to increase their stamina for the final stages of the marathon and avoid hitting the wall, the rule of “too much too soon” always […]
May 11

Monday to Sunday workout and diet routine for achieving summer body

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With the scorching sun blazing overhead and the mercury soaring, it’s imperative to fine-tune your regimen to ensure optimal health and vitality throughout the summer season. Many people are eager to get in top shape, especially for their summer body. By carefully planning and focusing on nutrition, one can always achieve great results. Highlighting the importance of a personalized fitness plan for the Indian population, let’s look at some easy but effective ways to keep the body fit and mind healthy this summer:   Workout routine: Creating a workout routine from Monday to Sunday doesn’t have to be complicated. A simple split that targets different muscle groups on different days can help achieve balanced strength and endurance. Here is a workout split that you can use to get into shape in summer, especially whilst being in India: 1. Monday: Upper Body Strength – Push-ups: 3 sets of 10-12 reps – Dumbbell Shoulder Press: 3 sets of 10-12 reps – Bent-over Rows: 3 sets of 10-12 reps – Bicep Curls: 3 sets of 10-12 reps – Tricep Dips: 3 sets of 10-12 reps 2. Tuesday: Lower Body Strength – Squats: 3 sets of 10-12 reps – Lunges: 3 sets of 10-12 […]
May 10

13 Benefits of Yoga: How It Helps the Mind and Body

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Many yoga benefits are physical, ranging from increased strength and flexibility to lower blood pressure. But a regular yoga practice also provides a variety of mental health benefits, such as stress relief and improved well-being, while increasing spirituality at the same time. Certain poses can be done just about anywhere, and a yoga session can go for hours or minutes depending on your schedule. Enjoy the many benefits of yoga by engaging in this practice in a way that fits your lifestyle best.   Yoga derives its name from the word “yoke,” which means to bring together. And it does just that—bringing together the mind, body, and spirit. Whether you use it for spiritual transformation, stress management, or physical well-being, yoga’s benefits are numerous.   What Is Yoga? The practice of yoga involves stretching the body and forming different poses while keeping your breath slow and controlled. This helps the body become both relaxed and energized at the same time. Dating back over 5,000 years, yoga is considered by many to be the oldest defined practice of self-development. The methods of classical yoga include ethical disciplines, physical postures, breathing control, and meditation. While it was first practiced in India, yoga […]
May 09

Scientists Say You Can Walk Way Less Than 10,000 Steps to Stay Healthy

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The ideal number of steps may surprise you, and it’s very doable.   Easy and free, walking is one of the best tools for working towards a healthier you. Our bodies are designed to move, and if you’re one of the 60% of U.S. adults who doesn’t get in the recommended amount of exercise, walking can be a great entry into a more active lifestyle. There are many compelling reasons to lace up and get moving. Research has long linked walking and weight loss, as walking effectively increases energy or calorie expenditure over time. Studies have also suggested that walking routinely can reduce the risk of cardiovascular disease, improve a person’s cognition and even decrease symptoms of anxiety. But the common guidance of 10,000 steps a day can be unrealistic for many, and new research found that you may be able to reap benefits at a far smaller daily step count. The meta-analysis, published in the European Journal of Preventive Cardiology, pulled data from seventeen long-term studies with over 226,000 participants across the world. The split was pretty even for male and female, and the average age of the participants was 64 years. The researchers looked at the daily number […]
May 08

6 Benefits of Friendship and Why It’s So Important to Stay Close

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Invest in your besties In an age where many of us feel lonelier and more disconnected than ever—despite being chronically online—it’s never been more important to invest extra energy into our friendships. Platonic relationships are sometimes overlooked in our quest for romantic ones but friendship is just as important to our psychological wellbeing. Friendships can enrich your life in countless ways. Good friends teach you about yourself and challenge you to be better. They encourage you to keep going when times get tough and celebrate your successes with you. They help you build community But friends do a lot more than give you a shoulder to cry on; they also have a positive impact on your health. Some research even says friendships are as important to your well-being as eating right and exercising. Here’s why:   Friends Are Good for Your Physical Health It turns out that healthy relationships actually contribute to good physical health. Having a close circle of friends can decrease your risk of health problems like diabetes, heart attack, and stroke. Having strong social ties can also decrease feelings of loneliness, which evidence shows can take a toll on your longevity. According to a 2010 review, people […]
May 07

Stay fit this summer season with THESE 5 exercises

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Health Tips for Today: With heatwave conditions in several parts of the country, it is very important to keep your health in check. Many times, in the name of heat, we skip exercises or indulge in drinks that contain a lot of sugar. Staying active in the summer can be a challenging task. However, by modifying your routine with the right exercises, you can beat the heat and stay fit during the summer. Here are some exercises during the summer season 1. Swimming: Swimming is not only a refreshing way to beat the summer heat but also an excellent full-body workout. It offers numerous health benefits while keeping you cool. It’s also a low-impact exercise that’s gentle on the joints, making it suitable for people of all ages and fitness levels. In case you don’t know swimming, this is the perfect sport to learn. 2. Aqua Yoga or Water aerobics: If swimming is not something you want to learn, then opting for water aerobics or aqua yoga is another great option for exercise. Water aerobics is suitable for all fitness levels and ages, and you don’t need to know how to swim to participate. Aqua Yoga on the other hand […]
May 06

6 winter wellness tips to help you stay healthy

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There are several ways you can boost your immune system and avoid getting sick this winter. The University Health Center shares a few simple tips to stay well.   1. Limit the spread of germs Remember to cover your mouth and nose when you cough or sneeze. If you don’t have a tissue, cough or sneeze into your upper sleeve or elbow. Wash your hands regularly using soap and warm water and scrub for at least 20 seconds. If you can’t wash your hands, use an alcohol-based hand sanitizer.   2. Stay hydrated Drinking enough water each day boosts your immune system and helps you fight viruses. Aim to drink enough water to equal two-thirds of your body weight in ounces every day.   3. Up your vitamin D intake Low vitamin D levels can make you susceptible to illnesses and negatively affect your mental health. Boost your levels by getting in the sunshine and eating foods high in vitamin D, like mushrooms and salmon.   4. Manage dry skin Cold air and low humidity can cause dry, itchy skin. Protect your skin by wearing lip balm, using a humidifier in your room, limiting your time in the shower or bath […]
May 05

Here’s how to build mental strength and boost your wellbeing in just 20 minutes

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Learn how to build mental strength to boost your wellbeing, reduce stress, and sleep better   If you’ve ever wondered what mental strength means or how to increase mental strength, we’ve jumped in with two feet on the topic. Developing this skill could improve your overall wellbeing, reduce stress, and increase resilience. Let’s face it — life throws a lot at us. You might feel like you’re smashing it one day only to feel totally overwhelmed the next. And although this is normal, there’s a crucial factor determining how well you cope with brushing off the ups and downs called mental strength. While there doesn’t appear to be a clear definition of ‘mental strength,’ the term is typically interchangeable with mental resilience and emotional wellbeing, often developed through meditation or mindfulness techniques. Like you can train your muscles to improve their physical strength, you can also train your mental muscles. Unlike the gym, you don’t need physical equipment to develop mental strength, just a few self care ideas and lifelong mindset tools to help. We’ll guide you through how to increase your mental strength below and why it matters.   What is mental strength? According to Dr. Rami Hashish, injury […]
May 04

Here’s Why You Should Workout On An Empty Stomach

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Below we discuss the many health benefits of exercising on an empty stomach. There is some evidence to suggest that working out in the morning on an empty stomach may help with weight loss. Exercising in a fasted state can potentially improve fat oxidation, as your body may more readily tap into its fat stores for energy when glycogen levels are low. Working out on an empty stomach in the morning, also known as fasted exercise, has been a topic of interest among fitness enthusiasts. While it may not be suitable for everyone, some individuals believe that it provides unique health benefits. Read on as we discuss the many health benefits of exercising on an empty stomach.   Here are some potential health benefits of exercising with an empty stomach:   1. Increased fat burning When you exercise without having eaten, your body relies on stored fat as its primary fuel source. This can potentially enhance fat burning and aid in weight loss.   2. Improved insulin sensitivity Fasted exercise can enhance insulin sensitivity, allowing your body to use insulin more effectively. This can help regulate blood sugar levels and reduce the risk of type 2 diabetes.   3. Enhanced […]
May 03

What To Eat And Avoid To Stay Healthy This Summer

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Heatwave can cause health problems like rashes, nausea, dehydration and even stroke. But we are all geared up to fight it all back, with our diet. The month of March has just started, and we can already feel our bodies resisting the flaming heat. Looks like the summer is here early and the thought of the impending heatwave is scary enough to make us stay indoors. Even the Indian Meteorological Department (IMD) has issued its first heat advisory for 2024, which is expected soon. Heatwave can cause health problems like rashes, nausea, dehydration and even stroke. But we are all geared up to fight it all back, with our diet, of course. To help us out, The Ministry of Health and Family Welfare shared some dos and don’ts to follow this summer to stay healthy during the heatwave.   Which Are The Best Foods To Eat In Extreme Heat I Summer Diet Tips To Follow:   1. Stay Hydrated Drinking lots of water throughout the day is a great way to quench thirst and stay hydrated. A minimum of 8-10 glasses of water is usually advised to maintain optimal water content in the body. You can throw in some herbs […]
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