Sep 30

How To Do 12-3-30 for Beginners

by admin in Workouts 0 comments
The 12-3-30 workout for beginners includes modifications that allow you to work up the treadmill workout created by fitness influencer Lauren Giraldo. The original incline treadmill workout is simple: Set your treadmill at 12% incline, at 3 miles per hour (mph), for 30 minutes. This workout may exclude beginners who might not be able to work at this intensity yet and who’ll need to make adjustments.   Benefits of Steady State, Inclined Walking There is no scientific reasoning behind the specific numbers of 12-3-30. There is, however, an importance to the type of cardio that is being performed. “With the 12-3-30 layout, because the speed stays the same the whole time, it is considered a form of steady-state cardio,” Mara Magistad, NASM-CPT, a certified personal trainer and nutrition coach, told Health. Steady-state cardio can also offer the following benefits: Aerobic capacity and muscle endurance improvements Beginner-friendliness for consistent workouts Ease of recovery from intense workout sessions Weight loss in terms of fat loss   The 12-3-30 workout is not a program that works entirely on its own, but it is a great way to supplement your strength training programming, Lesley Bell, CPT, CES, PES, told Health. Weekly physical activity recommendations […]
Sep 29

5 indoor walking patterns that help build stamina in the 50s

by admin in Healthy Living 0 comments
Safe walking patterns for people over 50 Walking indoors may not sound as exciting as a morning stroll in the park, but for many people in their 50s, it can be a practical way to stay active. Whether it is due to weather conditions, safety concerns, or the comfort of home, walking indoors can still be a powerful tool to build stamina. The secret lies not just in walking straight but in exploring patterns that challenge balance, coordination, and endurance. These small changes keep the body engaged while steadily improving stamina.   Figure-eight walks Moving in a figure-eight pattern pushes the body to change directions continuously. This simple variation tests both the legs and the core muscles, which are essential for balance and stamina. Unlike straight walking, the subtle turns activate stabilising muscles in the hips and lower back. Practicing figure-eight loops in a spacious hallway or living room for 10-15 minutes daily can gradually improve endurance without overwhelming the joints.   Ladder step walks This pattern works like climbing an invisible ladder on the floor. Take small, quick steps forward, then return with controlled steps backwards. The constant shift between forward and backward walking challenges the cardiovascular system and […]
Sep 28

How To Improve Concentration And Focus While Studying

by admin in Mind & Body 0 comments
Staying focused while studying is challenging in today’s distraction-filled world. Learn effective strategies to study smarter, stay alert, and retain more information, whether preparing for exams or daily learning.   In today’s competitive environment, staying focused while studying is a challenge many students face. With distractions from phones, social media, and everyday stress, concentration levels often drop quickly. But the good news is that focus can be improved with the right habits. From mindfulness practices to lifestyle changes and smart study techniques, small steps can lead to big improvements. Whether you’re preparing for board exams, competitive tests, or simply trying to study effectively, these methods can help you build stronger attention and better productivity. According to the Harvard Health Publishing website, here are some strategies to sharpen your concentration and maximise study time.   Build Mental Strength   Practice Mindfulness Daily Mindfulness keeps you rooted in the present moment. For example, try five minutes of deep breathing before revision-it calms your mind and improves focus.   Try Brain-Boosting Activities Cognitive training, like puzzles or memory games, can sharpen mental agility. Solving Sudoku or crossword puzzles daily is a simple way to strengthen focus.   Choose Brain-Friendly Foods Eating a balanced […]
Sep 27

Yes, Leg Day Sucks But These Exercises Might Make It A Little More Bearable

by admin in Workouts 0 comments
Keep reading as we discuss why leg days “suck” and what exercises might change your mind.   “Leg day” is a popularly known gym lingo for workouts that target your lower body. This often includes quads, hamstrings, glutes, calves and the supporting hip/core muscles. For strength trainers it usually means heavy, compound movements like squats, deadlifts, lunges plus accessory work to build power, stability and everyday function. What makes leg day different from, say, an arm day is that your legs contain the body’s largest muscle groups so the work is heavier, more systemic and more metabolically demanding. Let’s understand why leg days “suck” and what exercises might change your mind.   So why does leg day “suck” for so many people?   1. It’s painful Eccentric loading and unfamiliar intensity commonly cause delayed-onset muscle soreness (DOMS), which peaks 24–72 hours after heavy lower-body work and can limit mobility.   2. It’s hard work Legs can lift far more weight than arms, so energy demands, cardiovascular strain and perceived exertion are higher. That intensity is fatiguing and psychologically aversive for many.   3. Recovery takes time Heavy leg sessions damage muscle tissue (on purpose) and require more careful nutrition, sleep […]
Sep 26

This 15-minute habit after every meal could slash your heart attack risk by 40%!

by admin in Healthy Living 0 comments
Heart attacks, a major health concern, can be significantly reduced by incorporating a simple habit into daily life. Dr. Vassily suggests this 15-minute activity after each meal—breakfast, lunch, and dinner—can lower heart attack risk by up to 40%. This practice helps regulate blood sugar, improve fat metabolism, promote healthy blood flow, and boost energy levels. Heart attacks and related diseases are the biggest silent killers, affecting millions, including young people as well. But the best part is that minor modifications in daily routines can significantly contribute to safeguarding our hearts. Small, consistent habits like regular physical activity and mindful eating can add up to big changes in long-term health and longevity. If we take charge today, tomorrow means a stronger and healthier heart for many years to come. Take a look Dr. Vassily from Cornell, MD and a longevity doctor, says that if there is one everyday habit to save our heart, then it is walking for 15 minutes after each meal: Breakfast, lunch, and dinner. This simple habit can lower the risk of a heart attack by as much as 40 percent. Let’s discover how it does so.   Why blood sugar spikes matter With every food intake, blood […]
Sep 25

Mindfulness won’t burn calories, but it might help you stick with your health goals

by admin in Mind & Body 0 comments
Most people know roughly what kind of lifestyle they should be living to stay healthy. Think regular exercise, a balanced diet and sufficient sleep. Yet, despite all the hacks, trackers and motivational quotes, many of us still struggle to stick with our health goals. Meanwhile, people worldwide are experiencing more lifestyle-associated chronic disease than ever before. But what if the missing piece in your health journey wasn’t more discipline – but more stillness? Research shows that mindfulness meditation can help facilitate this pursuit of health goals through stillness, and that getting started is easier than you might think – no Buddhist monk robes or silent retreats required. Given how ubiquitous and accessible mindfulness resources are these days, I have been surprised to see mindfulness discussed and studied only as a mental health tool, stopping short of exploring its usefulness for a whole range of lifestyle choices. I am a psychologist and behavioral scientist researching ways to help people live healthier lives, especially by moving more and regulating stress more efficiently. My team’s work and that of other researchers suggests that mindfulness could play a pivotal role in paving the way for a healthier society, one mindful breath at a time. […]
Sep 24

Workout is not over until you refuel: Science reveals post-exercise ‘golden window’ that boosts recovery and muscle growth

by admin in Workouts 0 comments
Post-workout nutrition is crucial for recovery, not just for elite athletes. A 2025 Sports Medicine review highlights the “golden window” after exercise, when the body restores energy, repairs muscles, and prepares for the next session. Consuming 1–1.2 g/kg carbs and 20–40 g protein soon after exercise boosts glycogen replenishment and muscle repair. Proper hydration and selective supplements further enhance recovery, making refueling essential for performance, endurance, and long-term gains. If you think the work ends when you drop the dumbbell or step off the treadmill, science has news for you. According to a comprehensive review in Sports Medicine (2025), the minutes and hours after exercise are a “golden window” for the body to restore energy, repair muscle fibers, and prepare for the next challenge. The right post-workout nutrition is not just a ritual for elite athletes; it’s a biological necessity for anyone seeking strength, endurance, or recovery.   Carbs: The Fuel Your Muscles Crave During intense exercise, glycogen—the stored carbohydrate in your muscles and liver—gets depleted. Researchers led by Alireza Naderi and colleagues emphasize that replenishing these stores quickly is critical. Their review found that consuming 1–1.2 grams of carbohydrate per kilogram of body weight every hour for the first […]
Sep 23

Hacks to improve your sleep quality

by admin in Healthy Living 0 comments
Here are some hacks that can help improve your sleep. Struggling to fall asleep or wake up refreshed? Try these simple yet effective hacks to improve your sleep quality naturally. Get Morning Sunlight: Exposure to natural light in the morning helps regulate circadian rhythm, making it easier to fall asleep at night. Keep Your Room Cool and Dark: Ideal sleep temperature is around 18 to 20°C. Use blackout curtains or an eye mask to block light and promote deeper sleep. Practice Relaxation Techniques: Deep breathing, meditation, or gentle stretches before bed can calm the nervous system and help you fall asleep faster. Avoid Caffeine and Heavy Meals Late: Stop caffeine 6–8 hours before bedtime and avoid heavy dinners. Opt for a light, early meal for better digestion and sleep. Limit Screen Time before Bed: Blue light from phones and laptops suppresses melatonin. Switch to reading, journaling, or calming music at least 1 hour before bed. Stick to a Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This trains your body’s internal clock for better sleep.
Sep 22

How to breathe easy at work: The five-minute stress reset

by admin in Mind & Body 0 comments
Breathwork micro-breaks—brief bouts of structured breathing slotted between emails and calls—switch off the body’s ‘alert’ setting and help regain composure   You don’t need a mat, a mantra or a meeting-free afternoon to feel better at work—you need five quiet minutes and your own lungs. Breathwork micro-breaks—brief bouts of slow, structured breathing slotted between emails and calls—switch off your body’s ‘alert’ setting and return you to baseline fast. A Stanford-led randomised study, published on biomedical and life sciences archive PubMed Central, found that just five minutes a day of exhale-weighted ‘cyclic sighing’ improved mood and reduced physiological arousal more than mindfulness meditation—evidence that the mechanics of breathing can be a shortcut to calm. The bigger point: tiny pauses matter. A meta-analysis in the journal PLOS ONE shows that micro-breaks of 10 minutes or less reliably boost vigour and reduce fatigue, even if your task list is brutal. You don’t need a long walk or a nap; a short, non-work activity—such as three-to-five-minute breathing set—delivers a measurable lift and helps you sustain focus through the day. Ask Aditya Kapoor, 32, product manager, Bengaluru. Staring down back-to-back stand-ups, he began pairing calendar alerts with a 4-in/6-out cadence and one long sigh each […]
Sep 21

10 minute workouts for busy people

by admin in Workouts 0 comments
Here are some ten minute workout routines you can follow if you are a busy person juggling between work and relaxation. No time for the gym? These quick routines can keep you fit anywhere, anytime. Core Blast: Plank, side planks, Russian twists, and bicycle crunches, a full ab workout in under 10 minutes. Desk Stretch and Strength Routine: Chair squats, seated leg raises, and tricep dips on your chair, perfect for office breaks. HIIT Circuit: Do 30 sec bursts of squats, push ups, jumping jacks, and mountain climbers with 15-sec rests, repeat twice. Jump Rope Workouts: A 10 minute jump rope session can burn up to 100 calories and improve coordination & heart health. Tabata Training: 20 seconds of intense exercise and 10 seconds rest, repeated 8 times, tabata training is super effective for fat burn. Yoga: Sun salutations or a short vinyasa flow, improves flexibility, calms the mind, and energizes the body.
Recent Posts
Categories