Feb 17

How To Train Your Legs With Lower Back Injury? 5 Effective Workout Tips To Follow

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Lower back injury not letting you hit the gym? Here are 5 ways to train your legs while you are recovering from a lower back injury. Owning the gym like a superhero but low-back pain threw a wrench in your leg day plans? Restriction on lower body training can be annoying, particularly when it comes to leg work. If you follow some guidelines and take some safety measures, you can still exercise your legs while recovering from a lower back injury. Just one paragraph should replace this one.   How To Train Your Legs With Lower Back Injury? Although, it is advisable to avoid indulging in any kind of training sessions while recovering from an injury, especially for the lower back, here are some expert-backed tips to keep your spine healthy and on track and still do some easy and effective exercises for your legs, glutes, and quads:   Listen To Your Body First and foremost, pay attention to what your body is telling you and seek medical advice. Even if the advice provided here may be useful, it’s crucial to recognise your health and heed medical advice.   Avoid Heavy Weight Lifting Giving priority to activities that reduce stress […]
Feb 16

12 Tips for a Better Yoga Practice

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Feel like your yoga practice has reached a plateau? We’ve got 12 quick and easy yoga tips to keep your practice evolving.   1. Hydrate all day Stopping to sip in the middle of your yoga practice can mess with your flow, so it’s vital to arrive to class hydrated. Focus on drinking water all day long — you’ll be amazed at what a difference it makes.   2. Show up early Rushing into the yoga studio with a flustered mind and no time to prepare gets your practice off to a rough start. Give yourself at least 10 more minutes than you think you’ll need so you have plenty of time to change into your yoga gear, find your favorite spot to unroll your yoga mat, even sip some tea!   3. Dress the part There’s nothing worse than having to hike up the waistband of your yoga pants or make sure you aren’t spilling out of your tank top all class long. That’s not where your brain should be during Downward Dog. Wear clothes that are fitted and comfortable, but not so snug that they’re distracting.   4. Grab props Advanced yogis often shy away from grabbing props, […]
Feb 15

7 Things To Know About Increasing Your Body’s Energy Levels

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If you are feeling drained, you may wonder how to increase your energy levels. You can get plenty of sleep, eat energizing foods, and exercise regularly to feel more energized. It’s no wonder so many of us struggle with energy issues. We go, go, go from morning to night, running on little but grit and caffeine, but it doesn’t have to be that way. Making lifestyle changes can give you a boost of energy.   1. Get Plenty of Quality Sleep Most adults need 7-8 hours of sleep a night. If you are getting a full night’s sleep but waking up tired, you might not actually be getting restful sleep. You may want to talk to a healthcare provider about a potential underlying cause, like a sleep disorder. The most common sleep disorders are sleep apnea, insomnia, narcolepsy, and restless leg syndrome (RLS). Sleep apnea is a condition in which your breathing stops and starts while you sleep. Alcohol consumption has been shown to increase the risk of sleep apnea. A healthcare provider can refer you to a sleep center for diagnosis if they suspect sleep apnea. National Heart, Lung, and Blood Institute. What is sleep apnea? Some sleep apnea […]
Feb 14

8 Exercises Personal Trainers Recommend You Do During a Workout

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These exercises will improve your strength and are great for people at every fitness level.   When it comes to fitness, it can be difficult to figure out what you should do during a workout if you don’t have a favorite exercise or set routine. This is especially the case for those who are new to working out. When faced with endless options for exercise, where should you start? We asked personal trainers to narrow down the best exercises for a range of fitness goals. These will help you boost your strength and endurance and support your mental health while still being easy to modify based on your fitness level.   1. Deadlifts The deadlift is a compound exercise that has you lifting heavy weight off the floor by bending at the hips and standing back up. There are plenty of variations to choose from, whether you’re a beginner or a seasoned weightlifter. Some variations include the kettlebell deadlift, Romanian deadlift, conventional deadlift, stiff-legged deadlift, sumo deadlift and trap bar (or hex bar) deadlift. “The deadlift is a great exercise because it helps strengthen the core, back, shoulders, arm muscles, as well as your glutes, quads, hamstrings and calves,” says […]
Feb 13

Weight Loss: 10 Tips To Keep In Mind If You Don’t Want To Go To The Gym

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Weight loss without the gym requires discipline and consistency. In this article, we share things to keep in mind when you dont want to go to the gym. Weight loss is possible without going to the gym. The key to losing weight lies in maintaining a calorie deficit i.e. burning more calories that you consume through diet, daily movement and lifestyle changes. While exercise plays an important role in boosting metabolism and improving overall health, it isn’t necessary to git the gym to achieve weight loss. Activities like walking, home workouts, yoga, etc. can all contribute to calorie burn. However, both weight loss and exercise are important for long-term health. Keep reading as we share things to keep in mind when you don’t want to go to the gym.   Keep these things in mind if you don’t want to go to the gym   1. Prioritise a balanced diet Weight loss starts in the kitchen. Focus on consuming whole, nutrient-dense foods like lean proteins, fibre-rich vegetables, whole grains and healthy fats. Avoid processed foods, sugar drinks and excessive snacking to maintain a calorie deficit.   2. Increase daily movement If you’re not working out at the gym, find ways […]
Feb 12

9 steps to longer life: Learn longevity secrets from the Japanese people

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There are many reasons why the Japanese live longer, healthier lives. Nagano in Japan has the longest life expectancy in the world. Discover the reason why people here live longer and healthier. Ever since mankind unlocked the formula to deal with infections that maimed or killed before antibiotics and interception drugs were discovered, life expectancy across the world has risen. But what we humans really seek is not merely longer lives. We want to ensure that the quality of life is retained too. Most of us want to age gracefully and live a long, healthy life filled with good friends, family, and plenty of activity. A Japanese man with a sweet tooth who believes in smiles has become the world’s oldest male at 112 years and 344 days old, according to Guinness World Records in February 2020. According to Japanese daily Nippon Times, the average life expectancy in Japan in 2019 was 87.45 years for women and 81.41 years for men. The latest World Health Organization report in 2019 put Japan’s average life expectancy at birth at 83.7 years (86.8 years for women and 80.5 years for men). Compare that with the global average male life expectancy which stands at 69.1 […]
Feb 11

7 Quick Stretches for Stress Relief You Can Do Right Now

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From Child’s pose and Happy Baby to at-your-desk stretches, these postures will give you a minute to breathe and find calm. Take a quick second and lift your arms high above your head. That felt pretty good, right? For most of us, feeling at least some stress at some point during the day is probably inevitable — whether it’s thanks to too many emails in your inbox, too many appointments on your calendar, too many at-home chores to keep up with, or a problem you have to deal with, like a clogged sink or an illness or injury. And what ultimately helps us keep stress under control isn’t necessarily eliminating all of those potential stressors that might come up (because that’s probably not possible); it’s a matter of having the right tools and skills to manage it so it doesn’t overwhelm you. Stretching is just one of a number of tools you can use to manage stress. One of the reasons stretching is so effective for stress is that our (generally) more sedentary lifestyles promote stiffness, which exacerbates that stress in the first place, explains Jessica Matthews, an assistant professor of kinesiology and creator of the Master of Kinesiology in […]
Feb 10

7 day exercise plan to lose 5kgs and build muscle strength in a month

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Losing weight and building muscle strength at the same time might sound challenging, but with the right workout plan, it’s completely doable! If you stay consistent, follow a balanced diet, and focus on effective exercises, you can lose around 5 kgs and also feel stronger in just a month. This 7-day workout plan is designed to burn fat, tone muscles, and improve overall fitness. It includes a mix of strength training, cardio, and active recovery, ensuring that your body gets the best results without overtraining. Here’s the plan that you need to follow!   Day 1: Full-body strength training Start your week with strength training to activate all major muscle groups. Strength training helps burn calories even after the workout and builds lean muscle. Workout routine: Squats – 3 sets of 12 reps Push-ups – 3 sets of 10 reps Dumbbell Rows – 3 sets of 12 reps (each arm) Plank Hold – 3 sets of 30 seconds Lunges – 3 sets of 12 reps (each leg) Tip: Use moderate weights and maintain good form to avoid injury.   Day 2: High-intensity interval training (HIIT) for fat loss HIIT workouts are excellent for burning calories quickly while improving heart health. […]
Feb 09

How to exercise during a work trip and stay fit while traveling

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Use these 5 smart tips to squeeze fitness into your next trip for the job If you’re traveling for work these days, make sure to keep your fitness goals in mind. Your itinerary could include early-morning sales calls, late-day business meetings — and also long lunches, late-night meals entertaining clients and even follow-up work at night in your hotel room. Research from the American Council on Exercise says that exercise increases alertness and productivity and also boosts moods — which can create a better mindset for business travel. While you’re traveling, fitness experts say you don’t need fancy gyms, pricey equipment or an abundance of free time to incorporate fitness into your business travel schedule. To make sure get some exercise in while you’re away, try these smart tips.   1. Use the hotel’s amenities if you can Aim for a hotel with a gym, a pool and one that’s in a pedestrian-friendly location. You can swim laps in the pool, use cardio equipment and do weight-training in the fitness center and walk around the area where your hotel is located. As a fitness professional who travels to certify trainers around the country, Cary Williams, CEO of Boxing & Barbells […]
Feb 08

6 simple steps to keep your mind sharp at any age

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Everyone has the occasional “senior moment.” Maybe you’ve gone into the kitchen and can’t remember why, or can’t recall a familiar name during a conversation. Memory lapses can occur at any age, but aging alone is generally not a cause of cognitive decline. When significant memory loss occurs among older people, it is generally not due to aging but to organic disorders, brain injury, or neurological illness. Studies have shown that you can help prevent cognitive decline and reduce the risk of dementia with some basic good health habits: staying physically active getting enough sleep not smoking having good social connections limiting alcohol to no more than one drink a day eating a Mediterranean style diet.   Memory and other cognitive changes can be frustrating, but the good news is that, thanks to decades of research, you can learn how to get your mind active. There are various strategies we can use to help maintain cognitive fitness. Here are several you might try.   1. Keep learning A higher level of education is associated with better mental functioning in old age. Experts think that advanced education may help keep memory strong by getting a person into the habit of being […]
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