May 26

Weekend workout: 7 exercises to do on Saturday and Sunday if you don’t get time on weekdays

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Do you feel guilty for not working out at all during your Monday-Friday 5 days-a-week work routine? Here’s good news. A new study published in JAMA said that people who manage to exercise for 150 minutes or 2.5 hours during the weekends are able to cut their heart attack risk by 27% compared to 35% among people who did physical activity for more days of the week. They also saw risk of heart failure dropping by 38%, compared to 36% of daily exercises. As per health guidelines 150 minutes of moderate to vigorous exercise can keep you healthy. Many people are turning weekend warriors in modern times where a typical day may start early in the morning and may see no signs of ending. However, the negative effects of this sedentary lifestyle can be offset to some extent by embracing an active lifestyle during Saturdays and Sundays. From walking, strength training, cardio, Yoga, push-ups, to crunches, these exercises which are accommodated in your routine during your off days can help improve your heart health and overall fitness. “Weekends provide a perfect opportunity to focus on personal well-being and take steps towards a healthier lifestyle,” says Rohit Shelatkar, Fitness & Nutrition […]
May 25

6 Science-Backed Ways Exercise Benefits The Body And Brain

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Though some people actually love physical activity and look forward to it, for many of us, exercising is a mighty drag. Exercise has also had an added PR problem in recent years: A growing body of evidence has shown that it’s not all that good for weight loss, which was probably many people’s reason for doing it in the first place. It may help with weight a little, especially for maintenance, but by and large, if you want to drop pounds, the most effective way is to eat less, not necessarily to exercise more. That said, research in recent years has also illustrated quite persuasively what exercise is good for—and it is actually good for a number of things, including some very profound things, like reducing dementia risk. Here’s what science tells us we should probably keep exercising for, even though we may not love every minute of it.   Reduces inflammation (and cancer and diabetes and…) This one is a big one, since inflammation may be an underlying cause of a wide range of diseases and disorders in both body and brain. Exercise is known to reduce a number of inflammatory markers, like c-reactive protein (CRP) and internleukin-6 (IL-6), […]
May 24

Diabetes tips: 14 healthy ways to manage your blood sugar in extreme summer heat

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As temperatures rise during the summer months, staying cool and hydrated becomes essential for everyone, especially individuals living with diabetes as extreme heat can affect blood sugar levels and increase the risk of dehydration, making it crucial to take proactive steps to manage diabetes effectively. Whether you’re enjoying outdoor activities or simply going about your daily routine, here are some tips by experts to help you stay safe and healthy in the summer heat.   Dr Ajay Shah, Managing Director at Neuberg Ajay Shah Laboratory, suggested –   Stay Hydrated: Dehydration can occur more quickly in hot weather, leading to a rise in blood sugar levels. Drink plenty of water throughout the day to stay hydrated and prevent dehydration. Avoid sugary drinks and opt for water or sugar-free beverages instead. Carry a refillable water bottle with you wherever you go, and aim to drink at least 8-10 glasses of water per day. Monitor Blood Sugar Levels: Keep a close eye on your blood sugar levels, as heat can affect how your body responds to insulin. Check your blood sugar more frequently during hot weather, especially if you’re spending time outdoors or engaging in physical activity. Be prepared to adjust your […]
May 23

3 At-Home Workout Exercises To Try, Recommended By Experts

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For optimal health, adults need at least 150 minutes of moderate-intensity aerobic activity per week, such as swimming, gardening or cycling, in addition to participating in muscle-strengthening activities at least twice a week, according to the U.S. Department of Health and Human Services (HHS). However, only about 25% of the population meets these guidelines on a regular basis, reports the Centers for Disease Control and Prevention (CDC). If you’re struggling to achieve your physical activity goals, developing an at-home workout routine may help. Continue reading to learn more about working out at home, including potential benefits and risks and some of the best exercises to get you started.   What Is an At-Home Workout? At-home workouts include exercises you can perform from the comfort of home. While this stipulation may seem limiting, many exercises require minimal equipment and space, including ones focused on strength, cardiovascular fitness, balance and flexibility.   Who Should Work Out at Home? Working out at home can be suitable for most people. Two-thirds of U.S. adults who exercise said the COVID-19 pandemic made them somewhat or strongly realize they didn’t need a gym to stay fit, according to a 2021 survey conducted by OnePoll on behalf […]
May 22

5 Types of Exercise That Boost Brain Health

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All exercise supports a healthy brain—but these types of workouts are especially beneficial. It’s no surprise that exercise supports a healthy brain. Working out not only offers some incredible, immediate perks, like boosting your mood, clearing your head, and giving you that post-exercise high, it also causes some remarkable things to happen in your brain for long-term cognitive health and functioning. “Exercise in general is probably the best thing you can do for your brain,” says Matthew Stults-Kolehmainen, Ph.D., FACSM, exercise physiologist and exercise researcher Yale New Haven Hospital. “In fact, some researchers think the initial function of the brain was to help people to move.” The positive links between physical exercise and brain health—mental health and mood management, memory and executive functioning, and degenerative brain disease prevention—is a significant topic of research and discussion. We’ve learned so much about the actual, structural brain changes that occur during exercise, including changes in brain volume and connectivity, the amount of oxygen going to cerebral tissue, neuroplasticity (how our neurons grow, change, and communicate), and increases in brain-derived neurotrophic factors (BDNF, a protein crucial for maintaining and creating neurons), and so much more. Researchers and doctors are now diving deeper to figure […]
May 21

Chronic inflammation: Avoid these foods to stay healthy and fit

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When tissue is damaged or threatened by pathogens, the body releases chemicals that cause blood vessels to dilate, allowing immune cells to reach the affected area. This results in increased blood flow, warmth, redness, and swelling, which are typical signs of inflammation. The immune cells, such as white blood cells, work to remove harmful substances and repair damaged tissue, says Metro hospital’s rheumatologist Vivek Madhav while acute inflammation is essential for healing, chronic inflammation, which persists over time, can be harmful and contribute to various diseases like heart disease, diabetes, and arthritis. Madhav says that lifestyle factors like diet, stress, and lack of exercise can influence inflammation levels, highlighting the importance of adopting a healthy lifestyle to manage inflammation and promote overall well-being. Here are some foods to consider avoiding or reducing as suggested by Madhav. Processed Foods: Foods high in sugar, refined grains, and unhealthy fats can promote inflammation. This includes fast food, sugary snacks, and processed meats. Trans fats: These are found in partially hydrogenated oils, often used in fried foods and baked goods. They not only promote inflammation but also contribute to heart disease. Sugary drinks: Beverages like soda and sweetened juices can spike blood sugar levels […]
May 20

4-Week Summer Workout Plan: Jumpstart Your Routine And Sculpt Your Entire Body With This Challenge

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You’re just one month away from R-E-S-U-L-T-S. Whether you have a competitive personality or not, there’s nothing like a good challenge to fire up your motivation. That’s why Women’s Health teamed up with NASM-certified personal trainer Bree Koegel to create a Summer Workout Challenge—a 4-week plan designed to get you serious results. Each workout is less than 30 minutes, and with four consistent weeks of total-body workouts, you’ll be on your way to a stronger bod. And don’t stress if you’re new to lifting weights. “The moves are quite foundational, so this is great for all levels,” says Koegel. “To make it more advanced, simply add heavier weight and complete extra reps!”   Summer Workout Challenge Game Plan Every week of the challenge, you’ll do four workouts: Lower-Body, Upper-Body, Full-Body, and Abs. You also have the option to do a cross-training workout one day, and take two rest days. Click the links below to access the full routines. Monday: Upper-Body Workout Tuesday: Lower-Body Workout Wednesday: Rest Thursday: Abs Workout Friday: Full-Body Workout Saturday: Cross-Training (e.g. walking, hiking, or cycling) Sunday: Rest   You’ll repeat the same workouts each week, but the twist is that you’ll focus on a new mini […]
May 19

5 Mindfulness Breathing Exercises You Can Do Anywhere, Anytime

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We breathe all day, every day without thinking about it—but something truly transformative can happen when the breath becomes something we do think about. Attention to the breath—and intention of the breath—is a fundamental facet of mindfulness, the practice of cultivating non-judgmental awareness of the present moment. Mindful breathing techniques can be used to moor you to the present, influence your thoughts and emotions, and promote calm (mentally and physiologically), says Jamie Price, the founder of MyLife, an award-winning meditation app. Different types of breathing techniques have been linked to numerous health benefits, from reducing oxidative stress levels (free radical imbalance) and regulating negative emotions to easing anxiety symptoms and improving cardiovascular function. “The breath is such a great anchor [to the present] because it’s with you and happening naturally all the time,” Price explains. “If you get in the habit of using your breath as an anchor, and become more aware of your thoughts and emotions, you can stop them before they gain momentum in a way that contributes to stress or anxiety.” Breathing exercises are an accessible entry point into mindfulness. You already know how to inhale and exhale. Now, learn how to observe your breath, sense it, […]
May 18

Fueling fun: Summer nutrition ideas for active kids

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As the days grow longer and warmer, children eagerly embrace the freedom that summer vacation brings. But for parents and caregivers, ensuring that kids maintain a balanced diet and stay active can be challenging, especially with the allure of laid-back days and sugary treats. However, with a little planning and creativity, kids can stay nourished and energized all summer long. One of the most effective ways to achieve this is by offering a variety of nutritious snacks tailored to the different summer occasions. Whether it is a day at the pool, a playdate with friends, road trip or a family picnic, having a selection of wholesome snacks on hand ensures that kids are fueling their bodies with the nutrients they need to thrive throughout the summer months. With all that in mind, here are my top four snacks to pack for any summer occasion! 1. Frozen fruit kabobs: Thread colorful chunks of watermelon, pineapple, grapes and strawberries onto skewers for a refreshing and hydrating treat. Freeze them overnight for a cool, refreshing snack. 2. Homemade trail mix: Mix together a variety of nuts, seeds, dried fruits and a sprinkle of dark chocolate chips for a satisfying blend of protein, healthy […]
May 17

5 Yoga Poses That Will Benefit Athletes of All Levels

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Boost your athletic performance (and prevent injuries) with instructor Josh Kramer.   “If you are looking for something to support and enhance your athletic endeavors, then yoga might just be your ticket,” says Josh Kramer, Alo Moves instructor and international yoga teacher. Simply put, incorportaing yoga poses into your routine can make you a better athlete. When we talk about yoga poses for athletes, think of these moves as invaluable tools that work on strength, balance, flexibility, agility, injury prevention and more. Reaching far beyond stretching, “the benefits of yoga for athletes are manifold,” says Kramer, and he’s narrowed the ancient practice down to three important tenants: Flexibility, strength, and breath—all of which help build a better athlete. With great detail, Kramer covers several yoga poses for athletes and techniques that when practiced regularly, can boost athletic performance, aid in recovery, and, hopefully, allow you to become a better athlete.   How These 5 Yoga Poses for Athletes Will Help Improve Flexibility Numerous yoga poses are designed to stretch and lengthen various muscles in a variety of ways. “Longer passive stretches and short dynamic movements, as well as a range of complex positions, place the body in contorted positions while […]
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