Jan 12

Top Fitness Tips To Keep In Mind For 2024

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If you’re planning on finally achieving your fitness goals in 2024, these tips will help you stay on track.   As we usher in a new year, many of us are motivated to embark on a fitness journey to prioritize our health and well-being. Whether you’re a seasoned fitness enthusiast or a newcomer to the world of wellness, staying abreast of the latest trends and incorporating effective strategies can make a substantial difference in achieving your fitness goals. As we navigate the evolving landscape of fitness trends, the key lies in finding a routine that aligns with personal preferences and goals. Chittrah Kanal, holistic fitness coach who shares fitness content related to her expertise on coto, a social community platform exclusively for women shares how both diet and exercise are important for weight loss. Kanal said, “In my experience, for overall health and better fitness, both diet and exercise are important at an almost equal ratio, even though most people say that diet can contribute to almost 60-80 percent of overall well-being. Staying in the zone and being pushed to choose healthy, anti-inflammatory foods comes alongside working out. This is because your metabolism increases along with your blood circulation, and […]
Jan 11

Maximizing Recovery: Techniques for Easing Sore Muscles After Workouts

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If you’ve ever hit the gym, gone for a run, or taken a fitness class, you’ve likely experienced sore muscles after workouts. This discomfort, known as delayed onset muscle soreness (DOMS), can be discouraging, especially if it lasts for several days. However, sore muscles after a workout are not necessarily a bad thing. In fact, they’re often an indication that you’re challenging your body and building muscle. In this article, we’ll delve into what causes sore muscles after workouts and explore some strategies to help you relieve the discomfort.   What Causes Sore Muscles after Workout? Sore muscles after workouts are caused by small micro-tears in the muscle fibers. This happens when you engage in activities that your muscles are not used to or if you push your muscles too hard. It is especially common if you’re starting a new workout routine or if you’re increasing the intensity or duration of your exercise. Pain associated with sore muscles after a workout is typically more pronounced 24-72 hours after exercise, hence the term “delayed onset muscle soreness.” DOMS is generally not a cause for concern and typically resolves on its own within a few days. However, if you experience severe pain, […]
Jan 10

The Health Benefits of Music

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Music has been the subject of numerous academic studies around the world, investigating its beneficial effects on health and mental wellness. While you may be aware of these effects first-hand, research has consistently proven that listening to music can often make a more powerful impact than medication on your health and well-being. Here are four ways that listening to music is good for your health.   Boosts Your Happiness While you may have experienced the effects anecdotally, listening to your favorite music is a proven, easy way to elevate your mood. A study from McGill University showed that large amounts of the feel-good neurotransmitter dopamine were released after participants listened to music they like, causing them to feel happy and excited. You can experience this natural high after hearing your favorite songs for at least 15 minutes.   Enhances Your Immune System Listening to certain genres of music elevates your immune system function, possibly helping you recover from colds and other seasonal illnesses more quickly. A Wilkes University study demonstrated that soothing music increases the levels of immunoglobulin A (IgA) in the immune system, an antibody that plays an important role in defending against bacterial and viral invaders. Upbeat dance […]
Jan 09

Pranayama: 3 breathing techniques to calm your mind daily

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By practicing rhythmic breathing, your nervous system feels more relaxed and calm while ridding you of various other health concerns. Practice these everyday essential Pranayama that are suitable for all body types. One of the best ways to control the chatter in your mind and bring your entire body in harmony is by practicing deep breathing techniques. In the world of yoga, breath regulation is known as Pranayama. It is an important component of yoga that results in physical and mental wellness. As per Sanskrit, ‘prana’ means life energy, and ‘Yama’ stands for control. In Pranayama, a person performs breathing techniques in different patterns. While we commonly know about Anulom Vilom, certified yoga instructor Shynee Narang recently drew people’s attention to the other forms of Pranayama too, through her social media page. According to the expert, these are everyday essential Pranayama techniques and are suitable for all body types.   Practice these breathing techniques to improve your overall well-being By learning to master the intake and exhaling of breath, you can learn to create harmony inside your body. Some of the essential everyday Pranayama include:   1. Anulom Vilom Pranayama Anulom Vilom improves patience, control, and focus. It also relieves […]
Jan 08

Perfect Workout Schedule – 3 days a week is all you need to get in shape

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People with busy lives have forgotten how important it is to maintain their physical health. But the ideal frequency for workouts is still a concern specifically for people who are new to the world of body training and for those who don’t have enough time to devote to working out. As much as people want to look good, they can’t seem to figure out what is best for them. But the real question is do we really have that much time? The straightaway answer is people’s schedule does not allow them more than three days a week. This article will make you understand everything you need to know about the optimal minutes required for working out and the ideal exercises to make you fit.   Is working out 3 days a week enough? To resolve all these concerns, it is crucial to decode what are the actual needs of an individual. Trainers suggest that if you give 150 minutes to physical activities per week, which means 30 minutes daily for five days, it is enough for overall health. Those who are aiming for weight loss may need to increase the time or days of workout, however. A successful workout plan […]
Jan 07

How to live a happy life: 7 tips for living a happier and healthy life

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Do you wake up feeling tired most mornings? If yes, it’s time to make some lifestyle changes Don’t we all want to wake up in the morning feeling refreshed? However, we wake up feeling sluggish and lethargic. How to live a happy life? Experts suggest that living a happier and healthier life can be achieved by making some simple lifestyle changes. For this reason, we spoke to experts to learn some easy ways to live a happier and healthier life. Here is their best advice. “The only guaranteed solution to boost your energy levels is diet, sleep, and exercise. A healthy diet comprising low sugar and low carbohydrates with high protein intake is key to performing at optimum physical health. Sleep of good quality and quantity is also paramount. Moreover, exercise helps improve your physical state, substantially improving your energy levels,” mentions Vipul Sanadhya, health expert and founder of Win Everyday.   How to live a happy life: 7 tips for living a happier and healthy life   1. Sunbathe Studies show that sunlight can help improve mood and boost feelings of happiness and well-being. “Within 30 minutes of waking up, spend some time under sunlight. This simple trick increases […]
Jan 06

Winter Workout Essentials: 6 Tips For Exercising In Cold Weather

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Embracing these winter workout essentials empowers you to pursue your fitness goals even in the coldest months. As the frosty season descends, maintaining a fitness routine can be a chilly challenge. However, with the right approach and essential tips, exercising in cold weather can be both invigorating and rewarding. Here are six key strategies to keep your workouts effective and safe during winter: Layer Up for Warmth: Embrace the power of layers to combat the cold. Start with a moisture-wicking base layer to keep sweat away from your skin. Add insulating mid-layers for warmth and a windproof outer layer to shield against icy winds. Dressing in breathable, moisture-managing fabrics helps regulate body temperature while keeping you dry and comfortable. Protect Your Extremities: Ensure your extremities are well-covered. Wear thermal gloves to shield your hands, a snug hat to retain body heat, and thermal socks to keep your feet warm. Protecting these areas helps maintain overall body warmth and prevents discomfort. Stay Hydrated: Despite the cold, staying hydrated is crucial. Cold air tends to be dry and can lead to dehydration, often unnoticed during winter workouts. Sip warm fluids like herbal teas or lukewarm water before, during, and after your workout […]
Jan 05

12 Ways to Fix Your Sleep Schedule

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Throughout the day, your internal clock rotates between sleep and wakefulness. This 24-hour sleep-wake cycle is known as our circadian rhythm. Your internal clock is located in a part of the brain called the hypothalamus. It responds to external cues that tell your body it’s time to go to bed. Sometimes, your circadian rhythm can get thrown off due to: shift work all-nighters jet lag traveling across time zones Luckily, there are things you can do to improve sleep hygiene and reset your internal clock.   Here are 12 ways to work your way back to a good night’s sleep.   1. Get right with the light One of the best ways to fix your sleep schedule is to plan your exposure to light. When you’re exposed to light, your brain stops producing melatonin, the sleep hormone. This makes you feel awake and alert. Darkness tells your brain to make more melatonin, so you feel drowsy. In the morning, exposing yourself to light can help you wake up. Try opening the curtains, taking a walk, or relaxing on the porch. At night, prime yourself for sleep by turning off or dimming bright lights. You should also avoid glowing electronic screens […]
Jan 04

New Year resolution ideas: 7 lifestyle tweaks for a healthier and fitter you in 2024

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New year resolution ideas: The pre-dawn run, peaceful yoga pose, workout sessions with your favourite person, or the satisfaction of eating healthy food? Tweaking your daily routine with these healthy habits will form the groundwork for a fitter and disease-free you in the new year. It’s that time of the year again when the calendar flips, and marks the arrival of a brand new year. As you walk into 2024, it is customary to focus on setting resolutions. This year, prioritise wellness. Living a healthy life isn’t just about physical effort; it is a celebration of energy and wellness that carves a pathway to positive happiness. Have you experienced living in the moment? The pre-dawn run, the peaceful yoga pose, the workout sessions with your favourite person, or the satisfaction of eating healthy food? Combining these minor changes in your daily routines may form the groundwork for improved well-being. Whether it’s opting for water instead of soda or dedicating some time daily for meditation, these small choices hold the power to shape a healthier life. Besides, such activities set the tone for a joyful beginning to the upcoming year. Here are 7 small lifestyle changes you can implement in 2024 […]
Jan 03

5 effective exercises for developing huge shoulders

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Sculpt your shoulders with just dumbbells When building a fit and muscular body, developing huge shoulders is usually a part of the plan. For some, strong shoulders is the number one priority. If that sounds like you, using dumbbells during routine exercises is considered one of the best ways to realize those full and rounded shoulders you’re looking for. In fact, the best shoulder workouts implement dumbbells into a weekly routine specifically because they add desirable shoulder mass. When thinking about developing huge shoulders, we’re mostly talking about increasing the size of our deltoids (delts). You have three deltoid muscles, and they are the anterior, lateral, and posterior delts. Compared to other joints in our body, such as the elbow or knee, the shoulder joint is also quite mobile. This important ball-and-socket joint allows our shoulders to move in different directions, like up, back, and sideways, so it’s easy to exercise. It also lets your arms rotate in and out.   Do you only need dumbbells for bigger shoulders? Most professionals agree that a great tool for training your shoulders is to work out with dumbbells. Some people also prefer to use barbells or cable machines while exercising, and plenty […]
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