Sep 23

Four Fitness Facts to Fuel Your Workout

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Things to keep in mind for when you’re low on motivation.   There’s rarely enough time in the day to accomplish everything we set out to do, and exercise is often sacrificed when we’re short on time. Federal guidelines recommend fitting two and a half hours of moderate physical activity into our lives each week — and making time for muscle-strengthening exercises. I sometimes find this guidance daunting, and I’m not alone. Only 25 percent of adults in the United States met those recommendations in 2020. So I grew curious about the research: How much physical activity does a person need to live longer and reduce their risk of chronic disease? How frequently do they actually need to work out? Exploring the science and talking to researchers generated surprising information, like you don’t need to work out every day, and stretching doesn’t automatically prevent injuries. Here are four research-based insights about exercise that might make you more excited to put on your workout clothes.   You can keep your workouts short. The U.S. Department of Health and Human Services recommends that adults get at least 150 minutes of moderate exercise each week from activities like biking or swimming. That corresponds […]
Sep 23

Here Are Some Easy Asanas To Keep You Healthy

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The past couple of years has been hard on friendships. Maybe you can relate.   Have you spent less time with friends in person? Do you feel pushed away by differences of opinion? Perhaps life simply got in the way when someone moved, took another job, or had a baby. Preserving the peace and wellness of your mind, body, heart, and soul is essential to becoming a happy and healthy human being. It’s natural for your heart and soul to go through physical changes as you get older, which might lead to exhaustion. Your joints tend to age, your senses slow down, your body releases suppleness, your limbs deteriorate, and your intellect shows signs of exhaustion. Yoga has numerous health advantages for your physique, mind, and spirit, and while we all wish to practice it, it is not always practical. We may not have the time, space, or mental capacity to devote an hour to practice a couple of times per week. Even if you don’t have a comprehensive yoga program, yoga could become a part and parcel of life. You can combine the physical, mental, and emotional advantages of yoga into your daily life by including a few easy […]
Sep 23

How to exercise during a work trip and stay fit while traveling

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Use these 5 smart tips to squeeze fitness into your next trip for the job If you’re traveling for work these days, make sure to keep your fitness goals in mind. Your itinerary could include early-morning sales calls, late-day business meetings — and also long lunches, late-night meals entertaining clients and even follow-up work at night in your hotel room. Research from the American Council on Exercise says that exercise increases alertness and productivity and also boosts moods — which can create a better mindset for business travel. While you’re traveling, fitness experts say you don’t need fancy gyms, pricey equipment or an abundance of free time to incorporate fitness into your business travel schedule. To make sure get some exercise in while you’re away, try these smart tips.   1. Use the hotel’s amenities if you can Aim for a hotel with a gym, a pool and one that’s in a pedestrian-friendly location. You can swim laps in the pool, use cardio equipment and do weight-training in the fitness center and walk around the area where your hotel is located. As a fitness professional who travels to certify trainers around the country, Cary Williams, CEO of Boxing & Barbells […]
Sep 23

Hit the Park to Make Your Outdoor Workouts More Fun

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Looking for a fun place to get in your daily sweat session? Why not head to your local park or playground? Outdoor workouts at the park are the perfect, boredom-free way to get in your full-body training — no gym fees required! You should be able to find enough open space to get in some cardio and body weight exercises at most parks. If you’re lucky, you may even find some equipment you can use to enhance your outdoor workouts. Ready to give a park workout a try? Here’s how to get it done and have some fun along the way.   6 Exercises You Can Do at the Park   Tricep Dips All you need is a park bench to do this move. Sit on a bench with hands on the edge. Extend your legs straight out in front of you and place feet flat on the ground. Lower your bottom down toward the ground until your elbows are bent 90 degrees, keeping your back straight. Hold for a few seconds, then raise your body up and repeat.   Hanging Crunches Hold onto an overhead set of monkey bars or rings. Keeping your back straight and your core tight, […]
Sep 23

Recharge your mind and improve work productivity with these yoga asanas

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Postures that stretch the back muscles are considered cooling in Ayurveda, and soothing for those feeling overly stressed, frustrated, or angry Work productivity can reduce due to multiple reasons — having a poor manager, not feeling a connection with your workplace and its values, or the work, in general. While there are some remedial measures like feedback, and open communication that can help, it may take time before the changes are actually reflected. That is where our personal philosophy, stress management skills, and ability to cope with tough situations can come into play. Yoga is an empowering practice that can help you manage stress because it integrates three aspects of health and wellness – body, breath, and mind. Here are a few yoga techniques that are exceptionally helpful in coping with stress.   Sun salutations Moderate levels of aerobic exercises are great for mental health, and sun salutations are perfect for that. When practised with the correct breathing pattern, for 6-12 rounds, they help relieve tension, elevate mood, and boost energy, too.   Balance on one leg Single leg balances like tree pose, warrior III, or dancer’s pose help improve balance and stability. The simple act of balancing requires a […]
Sep 23

9 Easy Little Habits That Make People Stronger And More Resilient

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We’re hearing a lot about resilience these days and we need it more than ever. Unfortunately, however, much of the advice given isn’t always helpful. Often, it’s even overwhelming or impractical. For instance, you know you should exercise but that won’t do you any good if you don’t have the energy. And how the heck do you “feel your emotions” when you’ve shut out your feelings just to get through the day? Advice like this only adds to stress and can make you feel worse.   We need to start with small habits in order to improve ourselves. Rather than thinking about strength and resilience as big to-dos, it’s more helpful to think of these as traits that you will reinforce over time. A great place to start is with a few small actions that give immediate gratification. With regular practice, these will become little habits that improve your strength and resilience for when times get tough.   Here are 9 small habits to improve your strength and resilience. These small actions may seem inconsequential but they can make a big difference.   1. Savor the moment. The best things in life are often found in the small moments of pleasure and connection. Your […]
Sep 23

7 Effective And Simple Facial Exercises That Makes Face Slim And Wipe Out Wrinkles

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These simple facial exercises can help you strengthen facial muscles, get a slim face, and even combat signs of ageing. We all spend countless hours searching for ways to get a sexy look, killer waistline, arms and legs worthy of making models jealous. Well, in hopes of shedding a few kilos from our waist and few years from our age, rarely do we realise that it is our face that builds the first impression. So, what is the use of having that perfect figure if your face has wrinkles and sagging skin? But, fret not. Take a look at these facial exercises designed for the purpose of subtracting a few years from your face and keeping people in dilemma of your real age.   #1. For your jawline The platysma is the muscle that connects your jawline to your shoulders. Loosening of this muscle leads to the double chin and sagging skin on the neck. Here is an exercise to tone the neck, chin and jaw area. Do This Exercise: Stand or sit straight, and tilt your head back as if to look at the ceiling. Hold your head still. Now touch your tongue to the roof of the mouth. […]
Sep 23

10 Amazing Health Benefits of Skipping Rope

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Skipping is great cardio, aerobic exercise. Skipping rope helps to tone your calves, tighten your core, build stamina and improve your lung capacity. Skipping rope alone won’t help you to reduce weight loss skipping rope can be a part of a diet and exercise routine which boosts your metabolism.   How many calories burn in skipping? Surprisingly, skipping ropes can burn 10 calories in a minute and also strengthen your legs, butt, shoulders, belly, and arms. On average, you can burn 200 calories in 10 minutes sessions each day. It is more effective than brisk walking.   Benefits of skipping rope  There are multiple benefits of skipping rope from losing weight to reducing the chances of cancer. Skipping rope is a great calorie-burner and improves the cardiovascular system.   1: Improves heart health  Skipping rope is the best cardio exercise as it increases the heart rate. This will significantly reduce the risk of heart diseases and stroke.   2: Increases concentration Every cardio exercise will help you to focus on your goal and skipping is one of them. Skipping rope can calm your body and increase your concentration.   3: Improves coordination Skipping consistently improves your coordination and stamina.   […]
Sep 23

You’re Not Truly Fit Unless You Can Pass These 4 Simple Tests

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These exercises will challenge your speed, balance, mobility, and strength. YOUR SECRET weapon against time’s assault on your speed, strength, balance, and mobility: these four deceptively challenging fitness tests. Each highlights a basic function you’ll want to maintain—and can still make gains on.   SPEED THE 8-FOOT UP-AND-GO TEST As you age, you can lose quad, ham- string, and glute strength. To test how well you’re staying nimble, set up a chair and place a cone or other marker 8 feet from it. Sit down. Have somebody time you as you stand, walk (don’t run) to the cone and around it, then return to your chair and sit down. Your goal: finish in less than 5.6 seconds, which most healthy men over 60 can pull off. FIX IT: If you took longer, try these 2 exercises to improve. LEG STRENGTH: Work on the tempo bodyweight squat, taking 3 seconds on every rep to lower your thighs until they’re parallel to the floor. Pause, then stand. Do 3 sets of 10 reps 4 times weekly. FOOT STRENGTH: Your smallest foot muscles may also need some TLC: Walk on your tiptoes for three 45-second sets. Repeat 4 times weekly.   BALANCE THE […]
Sep 23

11 Steps to Follow for a Post-Workout Routine That Gets Results

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What you do after your workout is an important part of yielding results, such as muscle gain and weight loss, while reducing muscle soreness. A post-workout routine also helps to maintain optimum energy levels as you restore your vitality, making it easier to stick to your fitness plan. This article explores the steps to take after a workout to maximize your results. Read on to learn how you can design an effective plan to start the recovery process after you exercise.   General tips to follow   1. Get hydrated Rehydration is essential, especially if you’ve exercised intensely or broken a sweat. Replenishing your fluid levels improves muscle flexibility, builds strength, and prevents muscle soreness. Drink at least 16 ounces of water or healthy drinks, such as coconut water, green or black tea, and chocolate milk. Or you can choose a low-sugar sports drink. These drinks contain electrolytes, such as potassium and sodium, that can prevent and relieve muscle cramping. Avoid overly sugary, caffeinated, and alcoholic drinks, which may cause dehydration.   2. Eat a healthy snack Plan to eat a healthy snack or meal within 45 minutes of completing your workout. This will help replenish muscle energy stores and […]
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