Oct 06

Tips And Tricks To Include In Your Fitness Regime To Live A Healthy Life

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The post-pandemic era has inspired many people to start practising healthy habits like frequent walking, mild exercise, yoga, pilates, strength and resistance training, and much more. The health and fitness sector’s expansion has changed how people view exercise generally and its significance in daily life. The post-pandemic era has inspired many people to start practising healthy habits like frequent walking, mild exercise, yoga, pilates, strength and resistance training, and much more. There has been a renewed emphasis on individual well-being. Scientific research has added to the increased awareness of and concern for health, giving many people a key place to start. Additionally, individuals from all over the world are being compelled to recognise the critical need of adopting healthy behaviours due to the rising prevalence of sedentary lives, poor diets, and lifestyle diseases. Here are a few tips to start 2023 that can go a long way in picking up the necessary momentum to keep pursuing a healthy lifestyle:   1. Focus on hydrating properly Water is an essential, life-supporting resource. Decreasing water levels in the body can make workouts feel harder, hamper performance and prolong recovery periods. Water helps in regulating body temperature while facilitating the transport of essential […]
Oct 05

Eating and exercise: 5 tips to maximize your workouts

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Knowing when and what to eat can make a difference in your workouts. Understand the connection between eating and exercise.   Eating and exercise go hand in hand. When and what you eat can be important to how you feel when you exercise, whether it’s a casual workout or training for a competition. Consider these eating and exercise tips.   1. Eat a healthy breakfast If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Be well fueled going into a workout. Studies suggest that eating or drinking carbohydrates before exercise can improve workout performance and may allow you to work out for a longer time or at a higher intensity. If you don’t eat, you might feel sluggish or lightheaded when you exercise. If you plan to exercise within an hour after breakfast, eat a light breakfast or drink something such as a sports drink. Focus on carbohydrates for maximum energy. Good breakfast options include: Whole-grain cereals or bread Low-fat milk Juice A banana Yogurt   And remember, if you normally have coffee in the mornings, a cup before your workout is probably OK. Also know that anytime you […]
Oct 04

6 Brain Exercises For Seniors To Try

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Jigsaw puzzles, crosswords, chess and other problem-solving and memory games that stimulate your brain aren’t just fun—they may produce lasting benefits. A 2014 study found brain exercises helped older adults maintain reasoning skills and speed of cognition 10 years after the research period came to an end. Here’s why engaging brain exercises boost cognition, plus six exercises to try today.   What Are Brain Exercises? A brain exercise is any activity that engages your cognitive skills. Online brain games are popular and offer a wide variety of imaginative exercises designed to challenge your memory, focus and problem-solving skills, but tactile games like bingo and jigsaw puzzles and hobbies like model building also stimulate important types of memory skills. The key is that they must be difficult, but not too difficult. “It’s important to engage in mentally challenging activities that allow you to constantly learn and get better,” says Denise Park, Ph.D., professor and director of research at the Center for Vital Longevity in the School of Behavioral Sciences at the University of Texas in Dallas. Park conducted a study where different groups of older adults (ages 60 to 90) learned digital photography and quilting—new activities that required complex planning and […]
Oct 03

Turning 40? Expert shares healthy diet tips to stay fit

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If you’ve entered the 40s era, here are some diet tips you can follow for a healthy ageing process. As we age, our lifestyle begins to reflect on our health. It is important that, early on, to have a long life free of diseases, we should begin to follow some healthy habits. People in their forties begin to see signs of ageing. Nutritionist Anjali Mukerjee shared an Instagram about how people in their 40s can have a healthy diet and the important things they should adhere to in their lifestyle. “Getting fit and healthy for decades to come after forty is an ongoing process,” the expert wrote in the caption.   Diet tips for people in their 40s   1. Maintaining an adequate calcium intake will help to slow bone loss, so take fat dairy products, whole pulses, soybean and black sesame seeds regularly. 2. Include low-fat, high-fibre foods in your daily diet. Eat more whole grains, dals, beans, fruits, vegetables, nuts and seeds. They provide us with fibre, antioxidants, vitamins and minerals, which aid in reversing the ageing process whilst arming us with vital nutrients to fight age-related diseases and disorders. 3. Zinc is an essential mineral after forty […]
Oct 02

5 low-impact strength training workouts for beginners

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Strength training workouts for beginners Don’t believe the myth that if you start lifting heavy weights, you will become bulky and look like a stereotypical gymboy. Instead, not lifting those weights is a hindrance to the fitness goals of people who have just begun going to the gym. Strength training exercises typically use weights to enhance your muscle mass. Over time people tend to loose lean muscle mass which gets replaced by fat, To overcome this accumulation of fat, strength training is required by your body. It also helps develop strong bones, by increasing bone density. While beginners can get intimidated by the extensive workout routines, here are 5 low-impact strength training workouts that you can start doing.   1. Squats A squat is a fundamental strength-training exercise that involves lowering one’s body while keeping the back straight, knees bent, and feet flat on the ground. It primarily targets the muscles in the lower body, including the quadriceps, hamstrings, and glutes, and is essential for building leg strength and functional fitness. To perform squats, stand with feet shoulder-width apart, chest up, and core engaged. Lower your body by bending your knees and hips, keeping your back straight. Descend until thighs […]
Oct 01

From Exercise To Stress Management; Here Are 5 Important Tips For Maintaining Healthy Mind, Body And Spirit

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Our physical health affects our mental health, and our mental health affects our physical health, and both should work together. Here are five crucial health tips for maintaining a positive mindset, healthy body and spirit. The first thing we must recognise is that every system in our body is interconnected. So, our physical health affects our mental health, and our mental health affects our physical health, and both should work together. As a result, I wouldn’t call these rules because they are a way of life,” says Yash Vardhan Swami, Nutritionist, and Health and Fitness expert.   Ensuring That Nutrition Is On Point That doesn’t mean that we keep on eating salads all the time, but it ensures we nourish our body with all the nutrients it needs from protein, carbohydrates, and fats to vitamins and minerals. While ensuring that our total caloric intake is in line with our body composition goals. While also ensuring that we have our favourite and staple foods in our diet. We should also remember that 50-60 per cent of our body is made up of water and we need adequate water intake for optimal health, brain function etc.   Next Comes Exercising And Activity […]
Sep 30

These Diet And Lifestyle Tips Can Help Keep Your Brain Young

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Want to keep your brain young? Follow these 6 tips for a heathy brain. Your brain is involved in everything you do. It also goes through several changes as you age. Commonly, many notice cognitive decline, memory issues and more. However, there are several factors that affect your brain health. Making the right changes in your diet and lifestyle can help boost brain health as you age. Also, these changes are beneficial for people of all ages. On the other hand, some unhealthy habits like smoking, uncontrolled stress and poor sleep cycle can have a negative impact on your brain. If you want to keep your brain healthy and young, let’s take a look at some simple steps you should be following.   Ways to keep the brain young   1. Stay active Exercising is good for your physical as well as mental health. According to research, staying physically active can help your brain stay healthy as you age. Exercise will also affect other factors that influence your brain health. Studies have also shown that people who exercise regularly are at a lower risk of cognitive decline and brain-related conditions like Alzheimer’s disease.   2. Avoid too much sugar What […]
Sep 29

6 easy standing workouts for a flat belly that can be performed anywhere

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Get flat belly through these simple workouts​ Achieving a flat belly is a common fitness goal for many people. While spot reduction is a myth, regular exercise combined with a balanced diet can help you tone and strengthen your core muscles, leading to a flatter midsection. Kushal Pal Sing, Fitness and performance expert, Anytime Fitness says, “Standing workouts are a convenient way to target your core without the need for any equipment or a gym membership. Today, we’ll explore six easy standing workouts that can help you work towards a flat belly.”   Standing Leg Raises​ – Stand tall with your feet hip-width out. – Lift one leg straight out in front of you while engaging your core. – Hold for a couple of seconds before lowering your leg. – Rep this action 10-15 times on each leg. – This exercise concentrates on the lower core muscles.   Torso Twists​ – Place your feet at shoulder width and extend your arms straight out in front of you. – Twist your torso to the right, keeping your hips stationary. – Return to the center before moving to the left. – Repeat this movement for twenty to thirty seconds. – This exercise […]
Sep 28

No gym, no equipment: 5 ways to lose weight and build muscle

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​​Journey to fitness​ It is a well-established fact that fitness is essential for overall mental and physical well-being. Individual body shapes and metabolism rates differ, and diversity is the norm for human forms. The journey to fitness begins by making incremental improvements. One immediate change you can bring to your daily life that will pay huge dividends is exercise. By starting small but being consistent, combined with a balanced diet, you will notice and feel improvements in a few weeks. In order to achieve a fit body and mind, you don’t need expensive and complicated equipment to work out. Here is the list of some methods you can get your heart pumping and the calories burning from today:   Dancing​ Dancing is a great way to lose weight. Whether in a class or at home, pick a dance form that requires continuous movement like zumba, hip hop, Bollywood dance, salsa or aerobic dance and hit the floor. Indian classical dance can also be a good way to immerse yourself in culture while also working your way to fitness.   Brisk walking, running and jogging​ These are great exercises and you can start it today itself. Here, no equipment is needed […]
Sep 27

6 Health Tips To Follow For Delayed Mealtimes

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If you’re erratic lifestyle affects your meal-eating times more often than expected, overeating, acidity and bloating are some of the side-effects of this habit. Here’s how you can cope with it in a healthy way, using these tips.   If your work or everyday commitments don’t leave you with the time to grab a meal between 11am and 1 pm, it is most likely delayed eating. As the body is in motion most often during the span of these hours, food is well-absorbed and digested in the system and keeping us active for longer hours. When you do end up eating a meal after, chances are that you’re most likely to experience a slump or decline in energy levels. This is also followed by feeling bloated or experiencing heartburns in the evening, which might leave one feeling uncomfortable. Taking a few key steps allows you to combat these discomforts relatively easily or avoid it altogether – as a result of routine delays.   Drink Water Consuming a glass of water between 11am and 1pm will allow for the acid in your stomach to dilute. Sit down and drink a few sips of water to stay hydrated as well as preparing […]
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