Mar 29

5 easy but effective yoga asanas to strengthen and tone your core muscles

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The ancient practice of yoga is mostly associated with offering relaxation but did you know it also offers a myriad of poses specifically designed to strengthen and tone the core muscles? Whether you’re a seasoned yogi or a newcomer to the practice, incorporating these yoga asanas into your routine can help you cultivate robust and stable core muscles: Phalakasana (Plank): Plank pose effectively targets the abdominal muscles, lower back, and shoulders, promoting overall core strength and stability. Begin in a push-up position with your wrists directly under your shoulders. Engage your core muscles and keep your body in a straight line from head to heels. Hold this position for 30 seconds to a minute, focusing on maintaining steady breath and a firm, stable core. Adho Mukha Svanasana (Downward-Facing Dog): This pose not only strengthens the core but also stretches and tones the entire body, promoting flexibility and balance. Start on your hands and knees, with your wrists aligned under your shoulders and knees under your hips. Lift your hips towards the ceiling, straightening your arms and legs to form an inverted V shape with your body. Press your heels down towards the ground while actively engaging your core muscles to […]
Mar 28

Simple tips for a healthier you in 2024

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International Mind Body Wellness Day is celebrated on January 3 worldwide. Here are some easy tips to enhance your mind and body wellness.   International Mind Body Wellness Day is celebrated on January 3 worldwide. On this day, taking a moment to prioritize your well-being is crucial. International Mind-Body Wellness Day is a day that encourages individuals worldwide to engage in self-care, mindfulness, and healthy habits, recognizing the connection between mental and physical health. Here are some easy tips to enhance the connection between your mind and body, promoting overall well-being improveyour mind-body wellness:   Meditation: Meditation is one of the most powerful ways to connect our mind and body. When you meditate, you enter a calm and aware state. Your body rests deeply, while your mind gains greater awareness. To improve your mind-body wellness, you can start your day with a few minutes of mindfulness and meditation. Closing your eyes, taking deep breaths, and focusing on the present moment can make a big difference. Daily exercise: Adapt to daily and regular exercise and observe the change in yourself. Thirty minutes of daily exercise can help you improve your physical as well as mental health, make you feel better, slowly […]
Mar 27

How to live longer: Doctor shares simple tips to live an extra 10 years

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Practising 10 healthy habits daily could add years onto your life expectancy. A doctor has revealed what you can do right now to give yourself a “longer and healthier tomorrow”. Healthy lifestyle habits can often pave the way to longevity. Fortunately, Dr Mehmet Oz, an American television presenter and physician, shared the 10 “simple” things you can do to “add years to your life”.   1. Aspirin Speaking on The Dr Oz Show, the doctor explained that one single aspirin tablet could save your life if you’re having a heart attack. He recommended reaching for 325 milligrams of aspirin during the medical emergency.   2. Using stairs Using stairs for just two minutes per day could get your heart rate up, build muscle and add years to your life. “Climbing just two minutes of stairs per day can make a big difference for your health,” Dr Oz said.   3. Coffee Another tweak the doctor recommended is reaching for three cups of coffee daily – and decaf also counts. “This is how many cups of coffee researchers say you need to be able to drink in order to add years to your life,” Dr Oz said.   4. Know your […]
Mar 26

The Toughest Dumbbell Triceps Workout Out There

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This routine uses supersets and tempo training to really test your triceps Anyone who’s spent time in the weights room knows a good arms workout works the biceps but gives as much, if not more, attention to the triceps—the three-pronged muscle that makes up the bulk of the upper arm. “Stronger triceps are the key to bigger arms, fuller sleeves, heavier lifts and all-round improved athletic performance,” says Lewis Paris, personal trainer with corporate wellbeing platform Gympass. If you’re well versed in arms sessions already and want to specifically target your triceps, this eight-move session from Paris will push the backs of your upper arms to the limit.   How To Do This Dumbbell Triceps Workout The workout is divided up into four supersets, harnessing a mixture of strict isolation exercises like skullcrushers and kick-backs to encourage hypertrophy, and heavier, more functional compound moves such as push-ups and floor presses. Paris has given a range of sets, reps or rest for some exercises to help you to match the difficulty of the session to your level. Focus on following the tempo dictated with each exercise to maximize the results of this workout. The first number is the time in seconds […]
Mar 25

What To Keep In Mind As You Aim For A Fit Body During Summers?

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As you work towards your summer fitness goals, keep in mind to stay hydrated and wear suitable attire to the gym. Little changes in lifestyle can go a long way. As the summer season progresses, the rising temperatures shouldn’t deter you from maintaining your fitness routine. Outdoor activities are still possible with the right precautions to avoid heat-related illnesses such as heat stroke, dehydration, and nausea. It’s essential to understand that during vigorous exercise, the body doesn’t just lose water but also vital electrolytes and salts through sweat, which are crucial for regulating bodily fluids. To ensure a safe and effective workout during the warmer months, here are several tips to keep in mind:   Optimal workout time Steer clear of exercising outdoors between 10 am and 3 pm, the day’s peak heat hours. The most suitable times for summer workouts are early mornings or after sunset, offering cooler conditions. Always check the weather forecast for high ozone levels or air pollution, which are indicators that it’s safer to exercise indoors.   Appropriate attire Choose light-coloured, loose-fitting clothing to help reflect the sun’s heat and allow for better air circulation, keeping you cooler during your workout. Cotton is highly recommended […]
Mar 24

5 tips to help you stay cool as a cucumber this summer

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The heat we are seeing this summer is in no way good for our bodies or health. Yet we can’t just lock ourselves inside. Here are some expert recommended tips on how to stay cool this summer. Summer is the time to arm ourselves with the ultimate guide to staying cool and revitalized. Say goodbye to sweaty discomfort and hello to a season of healthy habits to help you stay calm and cool. With the help of an expert, we’re about to tell you tips on how to stay cool in summer. When the temperature rises and the heat becomes unbearable, it becomes essential to keep our bodies cool and hydrated. The season brings its own set of challenges, such as increased heat and weaker digestion. However, with a few simple strategies, we can stay cool and refreshed while enjoying the abundance of delicious and hydrating summer foods.   How to stay cool in summer? Here are various techniques to beat the heat and make the most of the summer season as suggested by Dr Manoj Kutteri, an Ayurveda and nutrition expert:   1. Embrace seasonal eating During summer, our bodies naturally crave foods that contain plenty of moisture and […]
Mar 23

​8 supplements that Koreans take to stay healthy and young​

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Koreans are well appreciated for their healthy lifestyle​ Koreans’ reputation for health and youthfulness can be attributed to various factors. A diet rich in nutrient-dense foods like vegetables, fish, and fermented products contributes to overall well-being. Regular physical activity, often integrated into daily life, promotes fitness. Additionally, cultural practices, such as a strong emphasis on skincare and stress-reducing activities like traditional teas and relaxation practices, play roles in maintaining a healthy lifestyle. Genetics, preventive healthcare, and a societal focus on balanced living further contribute to the longevity and vitality observed in Korean populations. Here are a few supplements that Koreans often incorporate into their routine to promote overall health and vitality.   1. Red Ginseng​ Red ginseng, a well-known traditional Korean remedy, is prized for its adaptogenic properties. It is believed to enhance resilience to stress, boost energy levels, and improve cognitive function. Red ginseng is often consumed in various forms, including capsules, extracts, or as an ingredient in teas and tonics.   2. Omega-3 fatty acids​ Found in abundance in fatty fish like salmon and mackerel, omega-3 fatty acids are essential for heart health and cognitive function. As not everyone consumes fish regularly, many Koreans opt for omega-3 supplements, […]
Mar 22

Treadmill safety: How to avoid common mistakes and injuries

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Treadmills are the best pick for a good sweat session at home or in the gym. But treadmill safety is key because if you do not use them right, you are looking for trouble. As per the US Consumer Product Safety Commission, treadmills cause more injuries than other workout gear. Over 22,000 ER visits in 2019 were due to treadmill mishaps. What kind of troubles are we talking about? The usual lineup: slipping off, muscle strains, or unexpected twists and sprains. And then you have got the heavy-duty hurts: burns, serious head injuries, or bone fractures. It is rare, but sometimes treadmill injuries can be fatal. But it is not just about the person hitting the belt. Kids and pets can end up in bad shape with treadmills around. Cast your mind to April 2021 when a safety expert issued a warning about the Peloton Tread after a tragic incident with a child. No soft-pedaling here, having a treadmill means making safety a top priority.   How treadmill safety is important for kids? Kids are not just at risk of getting trapped. According to Dana Noffsinger, a health expert at Nationwide Children’s Hospital, treadmill injuries can cause burns worse than […]
Mar 21

9 Tips On How To Do Brain Exercises For A Sharper Mind

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You probably spend a few hours every week to keep yourself physically healthy and active. You do cardio, weight training, or maybe just walking to keep your muscles active and running. This keeps your joints fluid and helps your physiological processes function adequately. But how much time do you spend working out your brain? We know what the follow-up question is! “How do I exercise my brain, and how does exercise help the brain?” Well, the logic is simple. If you want to lift heavier weights, you need more physical strength. Large biceps and a sturdy back can go a long way in helping you achieve your weightlifting goal. The same can be said for your brain, too. So, if you want to overcome bigger obstacles and tackle bigger challenges head-on, it is important to practice brain exercises. Brain exercises are not a new concept. The idea of sharpening your brain to retain more information and increase your cognitive functioning has existed for years. As per federally sponsored research, brain exercises and training can help older adults increase their cognitive functioning for over ten years after the training has ended. Wondering how to do brain exercises? Well, we have got […]
Mar 20

Adopting these 8 healthy habits by middle age could add between 23 and 24 years to your life

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Healthy habits like exercising, getting good sleep, and drinking in moderation could pay off not just in quality of life, but in length of life too. That’s according to new research presented Monday at the American Society for Nutrition’s annual conference in Boston. Researchers examined the data of nearly 720,000 military veterans ages 40–99, who were followed over time. Those who adopted eight healthy habits saw a 13% reduction in mortality compared to those who did not. Forty-year-olds who adopt all eight healthy habits could gain between 23 (for women) and 24 (for men) years of life expectancy, according to the research team, mostly comprised of Harvard- and Department of Veterans Affairs–affiliated scientists in Boston. The benefits of positive lifestyle tweaks were only studied among veterans, Xuan-Mai Nguyen—a medical student at the Carle Illinois College of Medicine in Champaign, Ill., and a researcher on the study—tells Fortune. But it makes sense that they would benefit civilians as well. “These lifestyle factors are not new ideas, and for the general population to incorporate them into their lifestyle could promote general well-being,” she says.   8 lifestyle tweaks that could lengthen your life   So, just what are the eight healthy habits […]
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