Jan 22

A fitness coach says these are the three best exercises to build full-body strength and longevity

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These functional multi-muscle moves will boost your balance and help you build a fit and functional body for life Strength training is for everyone, and it can be especially beneficial as we grow older, according to fitness coach Jen Rulon. This is because it helps maintain muscle and strength, making daily tasks easier as well as boosting your balance and reducing your risk of injury. The end result? You can retain a fit and functional body at any age, leaving you able to do everyday tasks like carrying heavy grocery bags, picking up your kid or grabbing something off the ground. Below, Rulon shares her three top strength training exercises for people aged 50 and above.   Jen Rulon’s top three strength training exercises   1. Squat How to squat Stand upright with your feet roughly hip-width apart and your toes pointed outwards slightly. The optimal starting position will vary from person to person, so play around to see what feels best for you. Push your hips back then bend your knees to lower your hips towards the ground, as if you were sitting onto a chair behind you. As you do this, keep your core braced, your chest up […]
Jan 21

The Building Blocks of a Healthy Diet

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A healthy diet is loaded with fruits and vegetables, whole grains, and low-fat dairy. Within those food groups, certain choices go the extra mile to boost your immune system. Boost Your Immune System One of the most important steps you can take to maintain good health is to eat a healthy diet loaded with nutrients that will fortify your immune system. “I look for foods that contain particular vitamins and minerals,” says Lillian Craggs-Dino, RD, a registered dietician at the Cleveland Clinic Florida’s Bariatric and Metabolic Institute. “These are foods that can boost immunity and, in some cases, even fight infection.” She recommends the following 10 foods, which contain nutrients that help keep your immune system healthy and ready to fend off illness.   Red or Pink Grapefruit Grapefruit is packed with vitamin C, making it an immune-boosting essential. The red and pink varieties are especially good choices because, as their rosy color indicates, they’re packed with bioflavonoids, which are phytonutrients. These naturally-occurring compounds cause beneficial reactions in the body, including an added immunity boost, Craggs-Dino says. Halve a grapefruit, broil it for just a minute or two, and dust it with cinnamon, another immunity booster.   Cauliflower Cauliflower, broccoli, […]
Jan 20

Calisthenics: 6 Key Benefits for a Stronger Body and Mind

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Calisthenics, a form of exercise that utilizes bodyweight movements, has gained significant popularity in recent years. Unlike traditional gym workouts, calisthenics offers numerous benefits that go beyond physical strength. This article explores six key advantages of incorporating calisthenics into your fitness routine.   Calisthenics: Key Benefits   1. Full-Body Strength and Muscular Development One of the primary benefits of Freeletics is its ability to promote full-body strength and muscular development. By engaging multiple muscle groups simultaneously, Freeletics exercises such as push-ups, pull-ups, squats, and planks stimulate muscle fibers throughout the body, resulting in balanced muscle growth. This comprehensive approach helps build functional strength, enhancing overall performance in daily activities and sports.   2. Improved Flexibility and Mobility Freeletics involves a wide range of movements that require flexibility and mobility. Regularly performing exercises like lunges, leg swings, and yoga-inspired poses can help improve joint mobility and increase overall flexibility. This enhanced flexibility not only reduces the risk of injuries but also allows for better movement mechanics and body control. Whether it’s reaching for an object or performing complex athletic maneuvers, improved flexibility gained through Freeletics translates into improved physical performance in various areas of life.   3. Enhanced Body Control and […]
Jan 19

How to keep your brain healthy

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We know that cognitive decline is a part of aging, but experts say you can slow down this process significantly by living a healthy life. No one wants to live their golden years with dementia and health experts say we can have an influence on the health of our brains by taking steps that are actually great for our overall health as well. Doctors say research is showing that certain lifestyle choices have a huge impact on how we age, how we think, and how we feel. They say to keep your brain healthy:   1. Exercise regularly. Research says this is possibly the number one thing we can do for our brains as studies shows that physically active people are less likely to experience a decline in their mental function. 2. Get enough sleep. Lots of research is showing that sleep is when our brains clear abnormal proteins that contribute to cognitive decline. It’s also an opportunity for our brains to repair and organize. Best is seven or eight hours each night. 3. Eat healthy foods. Harvard Health says people who eat a Mediterranean style diet which includes fruits, vegetables, fish, nuts, unsaturated oils and less red meat, are […]
Jan 18

How to Do the Single-Arm Dumbbell Row to Light Up Your Back, Arms, and Abs

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Build strength and improve your posture with this unilateral move. When building a workout routine, you really can’t go wrong with functional exercises, or ones that mirror actions you do in daily life. One prime example? The single-arm dumbbell row, an upper-body smoker that also sneakily hits your core—while providing a bunch of other benefits too. Here, we dig into all the one-arm row has to offer, as well as expert tips for incorporating it into your fitness routine. Keep on reading for everything you need to know about your new favorite back-of-the-body exercise.   What muscles do single-arm dumbbell rows work? The single-arm dumbbell row targets a bunch of upper-body muscles, Teddy Savage, CPT, national lead trainer for Planet Fitness in Baltimore Suggests. These include your latissimus dorsi (lats, the broadest of your back muscles), rear deltoids (a shoulder muscle), rhomboids (upper back muscles), and biceps (upper arm muscles). It also hits your trapezius (upper back and neck muscles). There are a few different ways you can perform the move, but one of the most common variations involves getting into a staggered stance, hinging forward at your hips, and resting one hand on your quad. Thanks to this bent-over […]
Jan 17

How to create a home gym when you have limited space

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Creating a home gym can be intimidating, especially if you only have a small space to work with. But don’t let that stop you from getting fit and healthy. There are plenty of great ideas for setting up an effective fitness studio in even the tiniest of spaces. Whether it’s a corner in your bedroom or living room, there is no shortage of options for creating the perfect home gym. This article will explore some amazing home gym ideas for small spaces, as well as tips on maximising your workout area without compromising on style or comfort. Don’t let a lack of sufficient space stop you from exercising. These areas in your home can effectively house your gym equipment.   1. Bedroom Corner A great way to use limited space is to use just one corner in your bedroom for exercise equipment. Start by picking out two pieces you know you’ll get plenty of use for, like a stationary bike or rowing machine that could easily fit into this type of setup. Then you can build hanging shelves and fill them with weights and mats. It would be best if they could be closed to keep the items hidden away. […]
Jan 16

Healthy living on a budget made easy, according to a nutritionist

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Amidst the rising cost-of-living crisis, the pursuit of a nutritious diet remains a challenge for many South Africans.   The importance of balanced nutrition in promoting overall well-being has prompted a need for practical strategies to incorporate healthy food choices without straining limited budgets. According to respected nutritionist Mbali Mapholi, addressing the nutritional paradox in South Africa requires a concerted effort to promote balanced and nourishing food choices that are both affordable and accessible to all. “Good nutrition should be accessible to everyone, regardless of their budget. By making smart choices and embracing simple cooking methods, we can all nourish our bodies without breaking the bank. “It’s not about overhauling every aspect of life but rather creating small sustainable habits that you and your family can maintain long term,” explains Mbali. To assist individuals and families in achieving a healthy diet without financial strain, Mapholi has shared practical tips and strategies:   Planning is key Planning meals for the week ahead allows for the creation of a shopping list, minimising impulse purchases and ensuring that only necessary items are bought. Additionally, preparing homemade snacks, such as trail mix and freshly cut fruits and veggies, not only saves money but also […]
Jan 15

Aerial Yoga: 5 Tips for Elevating Your Fitness Journey

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Discover five essential tips to enhance your aerial yoga experience. From mastering the basics to prioritizing safety, these guidelines will help you elevate your fitness journey, ensuring a fulfilling and effective aerial yoga practice that balances thrill with wellness. Are you intrigued by the idea of experiencing yoga that literally lifts you off the ground? Aerial yoga, with its visually stunning poses and gravity-defying techniques, offers more than just an aesthetic appeal. It boasts numerous health benefits, such as enhanced blood circulation, improved digestive health, and better spinal alignment. However, before you consider replacing your regular yoga routine with aerial yoga, it’s crucial to understand the complexities this form of yoga entails. It’s worth giving a second thought as to why maintaining your traditional yoga practice might still be beneficial. While aerial yoga can be exciting and advantageous, weighing its challenges against the steady benefits of traditional yoga is important for making an informed decision about your wellness routine.   What is Aerial Yoga? Aerial yoga, as opposed to mat yoga, uses a silk hammock or sling suspended from the ceiling to do the same yoga moves as mat yoga. The hammock’s goal is to provide support during your yoga […]
Jan 14

Forget treadmills — this 3-move walking workout strengthens and sculpts your abs, glutes and legs

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If queues for the treadmills at your local gym are putting a stop to your training plans, and you don’t own one of the best treadmills for workouts — forget them. This three-move walking workout strengthens and sculpts your glutes, legs and abs in under 30 minutes, and you don’t need much gym equipment at all. The best walking workouts should challenge your cardiovascular fitness, build strength and boost your metabolism, helping to burn more calories. You could choose walking for weight loss, try to increase your daily step count, or opt for the intensity of power walking or hiking. Whatever your preferred style, this three-move walking workout will torch muscles from head to toe. We recommend picking up a set of weights like dumbbells or kettlebells to compliment the routine but don’t worry, we offer ways to scale if you don’t have access to weights.   What are the 3 walking exercises to sculpt and strengthen? The workout below has been programmed for all levels of fitness, from beginner through to seasoned exercisers. With that in mind, if you can add weights to this walking workout, we recommend doing so. If you are new to exercise or returning from […]
Jan 13

10 ways to keep yourself healthy in 2024

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Having someone by your side to cheer you on and keep you motivated is very important. When it comes to New Year resolutions, ‘eating healthy’ and ‘staying fit’ are some of the most popular ones. Each year, there is a desire in each one of us to do better than we did the previous year, especially when it comes to taking care of our bodies and, thereby, our health. With the added emphasis on health that the previous years brought about, it’s more important than ever to make those healthy eating resolutions and stick to them. So, if you’ve decided that the coming year is dedicated to changing your habits and start living a healthier life, more power to you! We, as always, are happy to help. Whether it is setting more realistic and achievable goals or making small dietary changes, we’re giving you 10 tips to help you stick to your healthy eating goals this new year.   Don’t skip breakfast: Breakfast is the first meal of the day, so skipping it is an absolute no-no. Your body needs to fuel up and prepare for the day ahead, so instead of skipping breakfast, it must be one of the […]
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