Jul 25

The five best leg exercises for beginners, according to a Pilates instructor

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Work your lower body with these expert-recommend moves   You don’t need a fancy gym membership or heavy weights to strengthen your legs—if you’re new to working out, you can use equipment-free routines like this Pilates session to boost your lower-body muscle. “Working our legs keeps us strong, functional and fit,” says Korin Nolan, founder of Power Pilates UK and The Class Plan. “I recommend focusing on your legs in a session like the one below around two to three times a week. This will allow more than enough time for muscle recovery while providing sufficient stimulation to build strength and mobility to support your everyday movements.”   Pilates leg day workout Lateral lunge 3×8-10 on each side Backward lunge to knee raise 3×8-10 on each side Glute bridge with knee pull 3×8-10 on each side Side-lying leg circles 20 on each side Side-kneeling leg swings 3×8-10 on each side   To do this workout, perform all the exercises one after the other. Complete all sets and reps of one exercise before moving onto the next.   1. Lateral lunge Sets: 3 Reps: 8-10 on each side Stand with your feet together and your arms held out horizontally or crossed […]
Jul 24

Smart tips to keep your family healthy and happy

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We all know what we must do to stay healthy. We don’t need a health or wellness expert to tell us that eating right and exercising regularly can prevent us from falling sick. But we continue to follow a sedentary lifestyle, making ourselves vulnerable to many ailments. In this process, what we forget is that we also fail to lead by example. Especially for young parents, who are the role models of their children and need to prioritise their wellness for the sake of the family’s well-being. Let’s explore some simple, healthy tips for family that can help your family raise its health and happiness quotient.   Eating better (for parents) • Growing children need a balanced diet comprising vitamins, proteins, minerals, carbohydrates, and fatty acids. Balance every meal with the right foods that provide nutrients and energy. • Avoid the `clean plate’ rule. Don’t push your child to clean the plate. Let them stop eating when they feel they have had enough. If you force children to finish everything on the plate, they will not listen to their bodies when they are full and will tend to overeat. Also, don’t reward a clean plate with a dessert or other […]
Jul 23

7 Brain Exercises to Strengthen Your Mind

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While you might know that you need to exercise your body, did you know that it might also be important to exercise your mind? You’ve probably heard the old adage “use it or lose it.” Many researchers do believe that this maxim applies to your brain health. Brain training is often touted as a way to sharpen your mind and even boost intelligence. While many cognitive scientists suggest that the claims surrounding brain training are both exaggerated and misleading, there is an abundance of research suggesting that certain types of activities can be beneficial for your brain’s health.   1. Take Care of Your Body to Take Care of Your Mind If you want to take care of your mind, you need to start by taking care of your body. One study suggested that exercise can protect your brain from shrinkage as it ages. Researchers have also found that exercise can promote neurogenesis, or the formation of new brain cells, in the brain’s hippocampus. One study published in 2013 looked at healthy behaviors in nearly 2,300 men over the course of thirty years. Researchers looked at the participants’ behaviors and cognitive abilities starting in middle age and tracked their progress […]
Jul 22

10 Easy Standing Exercises for Abs That You Can Do Without Equipment

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Target belly fat and improve your balance, all without having to do a crunch or a plank.   Your core plays a role in every movement you make. From lifting your kids to walking more efficiently, the core is integral to your daily functioning, which is why you need to strengthen it regularly. But don’t think you’re stuck having to get down on the ground for old-fashioned crunches or planks every time. You can actually train your core by incorporating some easy standing exercises into your day, and there are tons of great benefits to doing so. We’re sharing some useful know-how along with a simple standing exercise routine that you can complete without any equipment.   Ab Workout Routine Below, Chakoian and Powell designed a 10-move routine that will shake up your core training because all of the exercises are done from a standing position. Bonus? You don’t need to change into exercise clothes, and you can pretty much do these standing exercises wherever you are. Aim to do each exercise two or three times through, moving slowly and mindfully at first. “You can sometimes overcompensate with your lower spine for core moves if you do them incorrectly or […]
Jul 21

8 Tips To Improve Your Healthy Living Strategy

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Healthy living is not a cup of tea that you can warm up and reuse. You need to chart a full diet plan to stay well and strong. But, most of our readers tend to think that this is something very difficult to be done or implemented. However, if you look at the extensive workout schedule and your working timetable – you might find it impossible. Healthy living strategy comes with a smart plan too, you just need to focus on your pain points. Thus, today, we’ll share what can change and shape your future. But, once again – healthy living strategy is something that we all should focus on. Here are your 8 amazing tips!   Plan, Plan, And Plan No matter how busy you’re or how tough your timetable is healthy living strategy should be your to-do list at least thrice a week. Think about how will you look ten years from now. Or how you’ll want to stay fit and strong to never be a burden on your kids or future offsprings. Thus, start making a plan. It doesn’t have to go by the book. You can focus on small things that can help you stay fit. […]
Jul 20

Mind & Body: 5 Ways Meditation Boosts Brain Power

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Meditation has emerged as a transformative practice that enhances brain power and cognitive abilities in numerous ways. Read ahead to know them.   In today’s fast-paced world, where information overload and constant distractions abound, finding moments of tranquillity and focus has become more important than ever. Meditation, a practice that dates back thousands of years, has gained significant popularity in recent times due to its myriad of benefits for mental, emotional, and physical well-being. Among its many advantages, meditation has been shown to significantly boost brain power.   Ways Meditation Boosts Brain Power Let’s explore various ways in which meditation enhances cognitive function, enhances attention and memory, fosters creativity, and promotes overall brain health.   1. Strengthening Attention and Concentration In a world full of distractions, maintaining focus has become a challenge for many individuals. Regular meditation practice has been found to strengthen attention and concentration by training the mind to stay present in the moment. Studies have shown that mindfulness meditation, a popular form of meditation, can increase grey matter in brain regions associated with attention, such as the prefrontal cortex. In addition, according to a study Brief Mindfulness Meditation Improves Attention in Novices: Evidence From ERPs and Moderation […]
Jul 19

Bodybuilder Shares 5 Advanced Tips for Building Bigger Biceps and Triceps

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Looking to build stronger, thicker arms? Bodybuilder and YouTube fitness personality Zac Perna has just the ticket. In a recent YouTube video, the Gymshark athlete shared a quintet of tips that are designed to build bigger biceps and triceps, all in the format of a “huge arm workout”. “I’m going to show you a typical arm workout by itself, says Perna, a fitness model and trainer. “If your arms are a weak point, maybe it’s a good idea to hit them more frequently…everyone wants bigger arms, so everyone’s going to benefit from the tips.” Before sharing his tips, Perna walks you through a few lifting non-negotiables. These include making time to warm-up before each set, taking each working set to failure, controlling weekly volume and making sure you’re lifting with proper form. Got those mastered? Good. Let’s get to the fun stuff:   Pick an exercise to overload on “The whole point of doing any exercise is to slowly get stronger and better over time,” says Perna. “I usually start with a dumbbell preacher curl or the cable [curl]. Lately, I’m loving the cable curls for the sake of warming up as you can slowly add weight, it feels better […]
Jul 18

Fitness goals: 8 strategies to stay healthy and happy, age like a pro

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As you age, your body undergoes changes influenced by various factors, including your lifestyle choices. Poor habits can speed up the natural ageing process, leading to a range of symptoms, from decreased mobility to chronic illnesses. The effects of ageing can manifest in several ways, such as decreased muscle strength, joint stiffness, and increased susceptibility to chronic diseases like heart disease and diabetes. These changes are often accelerated by unhealthy habits like sedentary lifestyle, poor nutrition, and smoking. However, by making proactive adjustments, you can reduce these effects and pave the way for a healthier, more vibrant future. According to the National Center for Complementary and Integrative Health (NCCIH), maintaining a balanced diet, staying physically active, managing stress, and avoiding tobacco and excessive alcohol consumption are key to promoting longevity and quality of life as you age.   Here is how these 8 lifestyle changes can help you age happy and healthy:   Stay on the move: Engage in moderate exercise such as walking, swimming, or yoga to improve cardiovascular health, muscle tone, and joint flexibility. Physical activity also supports cognitive function and mood regulation. Stick to good eats: Embrace a diet rich in fruits, vegetables, whole grains, lean proteins, […]
Jul 17

Active mind/body, healthy mind/body

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Spring is just around the corner and if you’re ready to reboot one of your New Year’s resolutions, here’s why exercise should be at the top of the list. Current medical research continues to robustly establish vigorous physical exercise as a major influence on overall health and well-being, in addition helping in the treatment of many diseases including depression, cardiovascular disease, diabetes, and arthritis. A recent study found that regular, intense exercise beneficially influenced the action of 400 genes — that’s right, 400 genes, a huge number — that produce proteins increasing the healthy functioning of mitochondria, the energy-producing machinery inside every cell. Exercise is synergistic with medicines and surgery. Developing, undertaking, and maintaining an exercise regimen is one of the best steps a person can take toward a self-actualized style of medical care.   An exercise “prescription” We are a physician couple who have been physically active all our lives. We prescribe exercise regularly in our practices (one of us is a neurologist, the other a psychiatrist) and approach it in exactly the same way that we approach prescribing a medication, informing patients of dose and frequency benefits, possible side effects, and mechanisms of action. We describe a concrete […]
Jul 16

5 ways to stay safe while running or working out in extreme heat

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Follow these top tips for a healthy and enjoyable summer workout routine   As the scorching Spanish summer sets in, many of us are keen to continue pursuing our fitness goals, whether that’s running, cycling, or simply taking the dog for a turn around the park. However, it’s important to recognise that working out in extreme heat comes with its own set of challenges. So, how can we stay active while also staying safe? Here are a few essential tips for a healthy and enjoyable summer workout routine:   1. Embrace the early bird mentality One of the simplest yet most effective strategies is to pay attention to the weather forecast and choose your workout times wisely. Opt for early mornings or late evenings when the heat is more bearable. This way, you can still enjoy your workout routine without the scorching midday sun beating down on you.   2. Acclimatise your body It’s important to give your body time to adjust to the rising temperatures. Gradually increase the intensity of your workouts, allowing your body to acclimatise to the heat. Start with lower-intensity exercises and, as you feel more comfortable, ramp up the pace. This approach helps prevent heat-related […]
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