Dec 18

8 Surprising Foods That Can Help Strengthen Bones

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Go beyond dairy to help keep your skeleton healthy   There’s more to healthy bones than calcium-rich milk, although we all know that both milk and foods rich in vitamin D are good for your bones. Bone is living tissue that constantly rebuilds and repairs itself. Alas, after age 50, bones start to lose density and strength and become porous, which leads to a bone disease called osteoporosis that increases the risk of broken bones. Chances of developing osteoporosis are greater if you’re a woman; however, men also risk developing it, especially after age 70. To keep bones strong, we need two nutrients in particular — calcium and vitamin D. Our bodies cannot make calcium, so eating calcium-rich foods is vital. Vitamin D, for its part, helps the body absorb calcium from food and seems to help protect older adults against osteoporosis. Some people don’t have the taste or tolerance for dairy, but a variety of foods can help boost bone health. Although few foods have the calcium levels of dairy, if you combine several of those listed below, you can get a full day’s worth. And other nutrients — such as potassium and vitamin C — are important to […]
Dec 17

Winter Fitness: Don’t Want To Get Out Of Bed? How To Stay Active – Expert Shares Tips On Diet And Exercise

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When it comes to maintaining weight and fitness levels, winter can be challenging. Tempting treats and the allure of cosy blankets make getting out of bed and working out a tough task. But with the right approach and mindset, working out can be rewarding even in cold weather, says expert. As the weather turns chilly, sipping on some yummy hot chocolate and snuggling with a book under a blanket seems like the ideal life. As everything around turns cold, you seek comfort and warmth of good food and warm beds. But this is also a time when people feel sluggish and moving around seems like a task. When it comes to maintaining weight and watching over one’s fitness, winter can be challenging. Kushal Pal Singh, Fitness and Performance Expert, Anytime Fitness, says, “Winter often presents a challenge when it comes to staying active and fit. The plummeting temperatures and shorter daylight hours tend to deter even the most dedicated fitness enthusiasts. However, with the right approach and mindset, the winter season can become a wonderland for workouts, offering unique opportunities to revamp your fitness routine.”   Staying Fit In Winters: Biggest Challenge The most significant obstacle to winter fitness is […]
Dec 16

No-equipment bicep workout: 5 exercises to strengthen your biceps at home

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No-equipment bicep workout is one of the best ways to train upper body muscles at home. It’s perfect for people who’re just starting with strength training or who don’t want to invest in gym memberships. It’s also effective if you’re recovering from injuries and want to start off with some low-impact exercises. Whatever may be the reason, a no-equipment bicep workout can offer some great benefits not just to the biceps but to the surrounding muscles, like the shoulders, chest and triceps. Best exercises to add to no-equipment bicep workout session   Here are five of them:   #1 Australian pull-up The Australian pull-up is a great no-equipment bicep workout that you can easily do at home using just two sturdy chairs. This exercise not only targets the biceps but it also works on the rear deltoids, lats and abdominal muscles. To do it: Place two sturdy chairs beside each other, and position yourself in between them. Grab the top of the chairs tightly, and bend your knees so that the body gets parallel to the floor. Keep your arms locked out. Retract the shoulder blades together, and row your body all the way up to execute the pull-up movement. […]
Dec 15

Tips on how to take care of fitness in your 40s, what are the health risks involved

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Want to adopt healthy habits to increase your chances of enjoying a vibrant and active life as you age? Here’s how to take care of your fitness in your 40s Taking care of your health becomes increasingly important as you enter your 40s as this is a pivotal decade where preventive measures and lifestyle choices can greatly impact your overall well-being. Maintaining a balanced diet rich in nutrient-dense foods is crucial for providing your body with the necessary fuel and combating age-related health issues. Regular exercise becomes even more important as it helps preserve muscle mass, strengthen bones and promotes cardiovascular health but additionally, paying attention to your mental health and managing stress is essential and this can be achieved through relaxation techniques, practicing mindfulness and seeking support when needed. Regular check-ups and screenings for conditions such as high blood pressure, diabetes and certain cancers are also vital along with prioritising sleep, staying hydrated and avoiding excessive alcohol consumption or smoking, which are key factors in maintaining optimal health in your 40s. Want to adopt healthy habits to increase your chances of enjoying a vibrant and active life as you age? Dr Tarun Sahni, Senior Consultant, Internal Medicine at Indraprastha […]
Dec 14

Mind Relaxation Techniques: 5 Science-Backed Tips to Reduce Stress and Sleep Better At Night

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Stress has become an almost inevitable aspect of daily living in our fast-paced society. The pressures, which range from rigorous work schedules to personal obligations, can frequently feel unbearable. Nonetheless, research has discovered several methods that can successfully lower tension and encourage complete relaxation. This post will discuss five scientifically proven strategies to help you relax and reach a calm state of mind. In this article, we explore, the top 5 tips to take care of your mental health and relax your mind for better sleep at night. To help us understand the techniques better, we have with us Dr Saroj Gupta, CEO and Founder, MyDigiRecords. Scroll down to know the top secrets to sleep better at night.   Reduce Stress in Minutes: 5 Easy Hacks Backed by Science The pursuit of peace of mind becomes critical in the clamour of contemporary life, where obligations and deadlines are everywhere. Because of life’s unrelenting pace, stress is a constant companion that jeopardizes our well-being. But science also shines a light of hope, revealing research-proven techniques that open the door to ultimate relaxation. From the calm of mindfulness meditation to the energizing embrace of exercise, the deep breathing rhythm, the healing influence […]
Dec 13

5 best ab workouts you can do using just a wall

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Wall ab workouts are one of the easiest ways to start with core training. This stable structure works as a solid base for exercises and gives the abs a great workout without the need to use any complicated exercise tools. Wall exercises for abs can be especially helpful when you don’t have access to a gym or you’re a beginner exerciser, or when you want to add a variety to your regular abs training routine. Wall ab workouts not only target the muscles in the upper body, i.e., the chest, abs, shoulders, biceps and triceps, but they also fire up the back and key lower body muscles, like the glutes and quadriceps.   Wall ab workouts to add to your exercise session Here are the five best and simplest wall exercises for abs anyone can do:   #1 Wall sit The wall sit is one of the easiest wall ab workouts that not only strengthens the abs but also targets the glutes, quadriceps and hamstrings. It’s an isometric exercise that’s sure to offer amazing results. How to do it? Start standing with your back pressed against the wall. Position your feet at hip-width distance. Walk your feet out a few […]
Dec 12

Longevity diet: 7 breakfast ideas to help you live longer and healthier

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Following a healthy diet for a longer life is essential! So, add these 7 longevity boosting breakfast ideas packed vitamins and minerals. The world may have advanced in many areas, but there are a lot more health problems nowadays! Therefore, if you want to enjoy longevity, your top focus should be your health and well-being. But how can you maintain it? Well, when our grandparents were younger, they believed in simple things. They consumed homegrown fruits and veggies and ate fewer processed items. They didn’t even have to make conscious efforts to follow a healthy diet for a longer life. It was a way of life for them. Today, most of us want to live longer but we don’t know how to begin! That’s why we’re here to help and to let you know that you can start with breakfast. A healthy breakfast can make a big difference! Deepti Lokeshappa, Msc Food Science and Nutrition, Senior Consultant-Clinical Nutritionist, Motherhood Hospital, Bengaluru, shared some ideas on which foods you can add in your breakfast to live a longer and healthier life.   Importance of a healthy breakfast A good breakfast is a great start to the day but some people don’t […]
Dec 11

Worried About Aging? Transforming Your Health Beyond 50 Through Fitness

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When you begin to age, a fear of not losing the fitness strikes you many times, and hence you start to worry about how to maintain the fitness. Starting a fitness journey after the age of 50 is a comprehensive approach to a better and more satisfying life, not only about physical well-being. The importance of remaining active and having vitality increases as we become older. Exercise is essential for keeping the mind and body engaged and active beyond 50. Developing these easy routines can have profound effects. Help those you love, especially parents, realize the advantages of maintaining a healthy lifestyle after 50 by spreading the word about this information.   Here are some fitness tips tailored for those embracing the golden years!   Taking Care Of Cardiovascular Fitness After 50, cardiovascular workouts should be the mainstay of any fitness regimen. Spending at least 30 to 45 minutes a day doing vigorous exercises like swimming, cycling, or brisk walking improves blood circulation, increases energy, and supports cardiovascular health in general.   Focus On Joint And Spinal Health All too often, the wear and tear on joints and the spine become noticeable as we age. Devoting 10-15 minutes daily to […]
Dec 10

Workout Splits Examples: 3 Effective Routines For Results, Programmed By A Trainer

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No more wondering what to do in the gym. Planning your workouts for the week or month can be overwhelming. You could do a lower-body or upper-body strength, full-body HIIT, a low impact class, yoga, and many more, so where do you even begin? Luckily, there’s an easy solution to eliminate the guesswork and help crush your goals: workout splits. As the name suggests, workout splits divide your workout sessions for the week. Exercises can be by body part, body region, or movement type, says Rebecca Stewart, CPT, a certified personal trainer, mobility coach, and pain-free performance specialist. “Workout splits are a way of organizing your workouts that’s most effective for your goals and lifestyle,” she explains. For example, someone focused on strength gains can plan their workouts around the big three lifts like squats, bench press, and deadlifts, while someone focused more on aesthetics, such as bodybuilders, can split their workouts by body part, she adds. That’s only the beginning. Workout splits are great if you want to progress specific lifts, body parts, or regions more intensely than you’d be able to with full-body training, explains Stewart. What’s more, divvying up your workouts into splits can also help prevent […]
Dec 09

5 Tips To Quickly Shed Weight From Thighs

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Don’t you simply hate it when all the weight you have put on gets concentrated on your thighs? For some it is genetic and for some it is extreme deposition of fat in the thighs. While it is easy to gain weight around your thighs, it is tough to shed them. However, with dedication and a proper diet you can lose body fat and tone your muscles to give your thighs a more sculpted look.   If you are looking to shed some weight from your thighs, here are 5 tips!   1. Set A Proper Diet To lose fat from your thighs the first thing you should do is regulate your eating habits. Ensure your diet includes a balanced proportion of proteins, healthy fats, and carbohydrates. you should encourage a calorie deficit to encourage weight loss. Reduce your intake of sugary drinks and processed foods to avoid unhealthy weight gain. Add more lean proteins to your diet and exclude sugar completely.   2. Exercise Is The Key Once you have your diet in place, start with nominal exercises. Incorporate HIIT workouts to burn more calories in a shorter amount of time. Focus on exercises that target the thighs, such […]
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