Sep 14

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, […]
Sep 13

10 Easy Hacks to Prevent Overeating And Maintain a Healthy Weight

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Exercise, yoga and diet are the most suggested ways to lose weight. But, one age-old method that can provide results is mindful eating. It impacts both physical and mental health, by strengthening relationship with food. Here are 10 best ways to begin the journey of mindful eating now. Are you tired of the never-ending cycle of overeating and dieting? Food is frequently reduced to ingredient lists, calorie counts, or transient visuals on social media platforms today. Images of supposedly perfect bodies, diets that promise quick results, and the unrelenting pursuit of physical ideals surround us. However, if you’re prepared to adopt a different strategy that draws on the knowledge of our forebears, mindful eating is a route worth taking. This age-old method offers a unique path of transformation. Mindful eating strengthens the relationship with food, realising how it affects physical and mental health; it is a transformative journey that simply comes with practice. Sahil Bansal, co-founder, and CEO of Fitelo shares with IANSlife ten behavioural hacks for mindful eating.   10 Behavioural Hacks For Mindful Eating   Eat slowly and control your food portion: When we eat quickly, we end up eating more than required and don’t have control over […]
Sep 12

Mental Health Tips: 5 Habits To Include In Your Regime For Stress Management

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Healthy Habits To Manage Stress: Mental health has a pivotal role to play in maintaining the overall health and well-being of an individual. It is necessary to practise habits that help in minimising daily stress levels to live a healthy, happy and longer life. Mental health formulates as one of the most important aspects of our lives. It is an integral component that plays a pivotal role in determining our overall health and well-being. Good mental health refers to emotional, psychological, and social well-being, how we think, feel, and act and helps determine how we handle stress and make healthy choices. With sedentary lifestyle choices, it becomes quite a task to handle everyday hassles and deal with regular stress. It is necessary to practise habits that help in minimising daily stress levels to live a healthy, happy and longer life.   Healthy Habits To Manage Stress   1. Good Sleep Prioritising a good night’s sleep is extremely important to manage stress daily. Adequate sleep lets your body rest, relax rejuvenate and store energy for carrying out its functions. Health experts suggest that about 7 to 8 hours of sleep is a must for an individual to let the body rest. […]
Sep 11

5 ways to get the most out of weekend-only workouts

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The 7,200 minutes in a workweek quickly get parceled out as desk time, drive-the-kids-to-school time, mealtime, cleaning time, leisure time and, hopefully, sleep. With so many ways to fill your days, putting your workouts off until the end of the week may be the best use of those precious minutes. But the question is: How do you make the most of your weekend-warrior workouts? Research indicates that between 1% and 3% of exercisers only work out on the weekends, with most people citing a lack of time during the workweek as the reason they save their physical activities for Saturday and Sunday. While some hold the “weekend warrior” status with pride, others may feel ashamed that they don’t get out for a run, swim, or dance class during the workweek. But trainers (and research) say they just don’t need to be. “As we get older, we’re more likely to become weekend warriors,” says Ryne Harshman, an instructor at Barry’s Bootcamp in Denver. “Life happens, and during the week, there are a lot of obligations that require our energy, attention, and time. Oftentimes, the only time we make for ourselves is on the weekends when our time is more likely to […]
Sep 10

Reset your body and mind with 10 ‘spring-cleaning’ tips

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With the weather warming up, you might feel inspired to clean out your closets, wash your windows and give your house a deep scrub and reorganization. Not only is a clean environment good for your physical health, but research has shown that the good feelings you get from having a clean, uncluttered home reduce stress levels and ward off depression. Imagine how great you would feel if you took that same spring-cleaning approach to your body — your living, breathing home. Of course, you should already be subscribing to annual checkups with your primary care physician and eye doctor, and you may even see your dentist biannually. But what about taking a closer look at how you fuel and move your body — and making healthy changes to clean up those areas? As a mind-body coach in professional sports, I work with coaches, medical staff and expert consultants every year during baseball spring training to help players prepare their bodies for the season. In addition to conducting annual physicals, we do nutritional and movement assessments to create appropriate action plans. You may not be a professional athlete, but your body is still the vehicle used to navigate your life, and […]
Sep 09

Easy Ways To Keep Your Tummy Troubles At Bay And Stay Healthy

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The monsoon season has arrived, bringing cool showers and much-needed respite from the unbearably hot summer. Here is a list of the foods and activities to include in your lifestyle during the monsoon season to help you stay healthy and prevent diseases. With the Monsoon set in, on the health front, we get to deal with a change in our diets and due to the erratic weather fluctuations, It is an important time of year to take extra care of your health. As per classical Ayurveda tenets, the body tends to get debilitated during the summer due to the heat and during the Monsoons one will experience a further decrease in one’s metabolism capacity and be more susceptible to digestive discomforts and even diseases. Dr. Subash S. Markande, Consulting physician, SwaSwara spoke to IANS about the dietary recommendations for monsoon. The monsoons bring about advancement in the impaired digestive fire. Therefore all the measures, medicines, foods and therapies should be oriented towards mitigating and expelling the misbalanced doshas to rekindle the digestive fires. One should adapt to changes in food and lifestyle to keep one’s digestive fire in balance. CGH Earth SwaSwara is a verdant 30-acre space, it’s as much […]
Sep 08

7 Simple Exercises to Strengthen Your Wrists

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A Step-By-Step Program With Simple Wrist Exercises   Exercises that strengthen the wrist make the wrist muscles stronger and improve the flexibility and range of motion of your wrist joints and tendons. Seven wrist exercises that are often recommended for improving the strength of a weak or injured wrist are: Finger stretch Wrist extension with dumbbell Dumbbell wrist flexion Prayer stretch Steeple stretch Wrist supination with dumbbell Wrist pronation with dumbbell   A physical therapist can teach you how to properly perform these exercises. They can be done at home with a light dumbbell or a weight objected, such a water bottle or can of soup. This article looks at when you might need wrist strengthening and how to do these seven exercises.   Finger Stretch This simple motion can help stretch your wrist and fingers. It’s good to do this as a warm-up before more strenuous exercises. Sit in a comfortable position with your elbow bent and your arm making a right angle. Make a fist. Slowly open your hand, spreading and stretching your fingers. Do several repetitions. Repeat with the other hand.   You can also use this stretch periodically during repetitive activities, such as typing.   Wrist […]
Sep 07

Struggling From Sleeplessness? Follow These 7 Tips To Improve Sleep Quality

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There are several strategies you can employ to overcome sleeplessness and improve your sleep quality. Here are seven tips to help you achieve a restful night’s sleep. Are you struggling to get a good night’s sleep? Sleeplessness, or insomnia, is a common issue that affects millions of people worldwide. The consequences of inadequate sleep can be detrimental to both physical and mental health. Overcoming sleeplessness is achievable by implementing a few strategies. Remember that improving your sleep habits may take time, so be patient with yourself. A good night’s sleep is essential for your overall health and well-being, so prioritize it as part of your daily routine. Fortunately, there are several strategies you can employ to overcome sleeplessness and improve your sleep quality. Here are seven tips to help you achieve a restful night’s sleep:   Maintain a Consistent Sleep Schedule: One of the most effective ways to combat sleeplessness is to establish a regular sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed.   Create a Relaxing Bedtime Routine: Develop a […]
Sep 06

Mental Health Tips: 8 Healthy Morning Habits to Adopt For a Stress-Free Mind

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Developing mindful morning routines can help you stay stress-free and improve your wellness. Here are 8 morning habits that you should adopt for a healthy mind and body. The early hours of the day are a special time and the practice of mindful morning habits during this time can do wonders to keep your body and mind free of stress and enhance your wellness. While exercise, meditation, and proper nourishment are well-acknowledged in stress management, there are some wonderful yogic techniques also. Dr. Hansaji Yogendra, the director of The Yoga Institute shared with IANSlife some morning activities you could bring into your personal routine to nurture your well-being and to set a positive trajectory for the day ahead. Early Rising: The auspicious time approximately an hour and a half before sunrise is known as the Brahma Muhurta or the Creator’s Time. It is observed that at this time, our potential to be creative is at its peak. If you want to acquire new knowledge, to sharpen your skills, or even to enhance your health, you must do so in this creative time. In this magical time when the day begins, the universe is like a womb filled with cosmic energy. […]
Sep 05

Seven tips to create a healthy work-life balance

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It’s no secret that the modern world is full of demands on our time and energy. Between work, family responsibilities, friends and hobbies, finding enough time for everything in a day can be hard! But creating a balance between work and personal life does not have to be impossible – with just a few tips and tricks, it’s not difficult to create a more balanced lifestyle that allows for living your best life. This blog post will discuss seven tips to lead a healthy work-life balance and achieve greater success.   Set clear boundaries between work and personal time In today’s fast-paced and busy world, it’s essential to maintain a work-life balance for our wellbeing. One of the most effective ways to achieve this is by setting clear boundaries between work and personal time. This means creating a separation between work-related tasks and activities that pertain to one’s personal life. By doing so, individuals can recharge and refocus, resulting in increased productivity and happiness. It can be difficult to disconnect from work in our technology-driven world, but it’s important to prioritise personal time as much as professional responsibilities. While it may require some discipline and adjustments, a clear demarcation of […]
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