Aug 31

How to Relax Before Bed

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6 calming activities for promoting a better transition to sleep   What you do in the time leading up to when you want to go to sleep is just as important as as physically getting into bed, if not more. Creating and sticking to a consistent bedtime routine can help you transition to sleep more easily and relieve insomnia. The most effective way to wind-down before bed can be personal, so it might take some trial and error to figure out. This article covers the benefits of meditation, music, gentle exercise, and other suggestions for how to relax before bed.   Why You Need a Bedtime Routine It can be harder to fall asleep when you haven’t taken the time to prepare your body and mind to make the transition. If you’re constantly in motion in the hours before you go to bed, whether that’s physically or mentally, you may find that you still feel wide awake and struggle to relax. Adopting a regular and relaxing routine can be incredibly helpful for getting your body and mind ready to go to sleep. Children are a great example of the value of bedtime routines. A young child may have a snack, […]
Aug 30

Simple things to keep in mind while exercising during summers

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Summers run the risk of dehydration due to the loss of important minerals and salts while sweating, especially if you are training outdoor.   Exercising regularly is a must, something that shouldn’t be momentary but a part of people’s lifestyle. But exercising during summers can be tough as the rise in temperature tends to affect a person’s metabolism and physiology. To help you maintain a toned physique without compromising on health, Dr Prashant Wadhwan, functional medicine practitioner, Viiking Trance Fitness suggests a few tips.   Keep yourself hydrated Summers run the risk of dehydration due to the loss of important minerals and salts while sweating, especially if you are training outdoors. Which is why it is extremely important to keep a tab on your hydration levels and the clothes you choose to wear. It is best to wear loose, light coloured clothes, and consume cold water every 15 minutes, according to National Strength and Conditioning Association guidelines. However, exercising in extreme temperatures should be avoided as fluid loss amounting to 3-5 per cent can put undue stress on the cardiovascular system. Also, caffeine or caffeine-containing beverages should be avoided. One should opt for drinks like coconut water or fruits with […]
Aug 29

Best exercise tips: The dos and don’ts of high-intensity interval training workouts

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Exercise and fitness: A dynamic and efficient way to accelerate your weight loss journey, High-Intensity Interval Training (HIIT) has its own set of rules. By following these dos and don’ts, you can ensure that your workout sessions are not only effective but also safe and sustainable. High-Intensity Interval Training (HIIT) has emerged as a powerful and effective tool in recent years for shedding those stubborn kilos and achieving fitness goals. HIIT combines short bursts of intense exercises followed by brief periods of rest or lower-intensity exercises. Popular among fitness enthusiasts across the board, this workout routine alternates between high-intensity intervals and recovery periods, typically lasting anywhere from 10 to 30 minutes. These workout sessions ensure rapid results in improving cardiovascular fitness, boosting metabolism, and promoting weight or fat loss. However, like any fitness regimen, there are certain dos and don’ts to consider to make sure you maximise your benefits while minimising the risks.   The dos of HIIT:   1. Warm up thoroughly: A proper warm up is crucial before diving into a HIIT session. Engage in dynamic stretches, light cardio, and mobility drills to prepare your muscles and joints for the upcoming intensity. 2. Start slowly: If you’re new […]
Aug 28

8 Essential Tips For a Healthy Lifestyle

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As the saying goes, if you have your health, you have wealth. Good physical and mental health impacts all areas of your life, but it can feel daunting to make big changes. Spoiler alert: your entire life does not have to be overhauled to start a healthy lifestyle! You can make daily progress towards big goals without changing every single thing about your current daily routine and activities. Remember that big changes happen as a series of smaller steps. We have outlined eight cornerstones of good mental and physical health and broken them down into smaller, doable habits. Start with the ones you are most likely to adhere to and keep incorporating more healthy changes as you go.   8 Cornerstones of A Healthy Lifestyle   Healthy diet Create a balanced meal plan, including proteins, carbs, fats, vitamins, and minerals. They are all essential for your body’s health needs. Focus on whole and fresh foods and increase your daily intake of greens, colorful vegetables, and fruits. Make cooking at home a priority to be in charge of what exactly goes into your food. Plan your meals in advance and hit the grocery store on weekends to be fully armed with […]
Aug 27

5 foods and drinks to avoid to get better sleep tonight

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Getting a good night’s sleep can help cut your risk for a number of medical conditions, including high blood pressure, depression, heart disease, and stroke to name a few. When you sleep well, you also have better focus and improved performance. Certain foods can help you fall asleep faster, while others can keep you awake, disturb sleep cycles, and affect your sleep quality. In those hours leading up to sleep, experts say to avoid the following food and drinks:   1. Caffeine Nutrition experts recommend avoiding coffee within six hours of bedtime, because “it can take six to eight hours for your body to process and eliminate the caffeine you consume in one sitting,” says Kristine Dilley, lead outpatient dietitian in nutrition services at the Ohio State University Wexner Medical Center. But this can vary by age because some people become more sensitive to caffeine as they get older and may need more than eight hours to process caffeine, says Dr. Marie-Pierre St-Onge, an associate professor of nutritional medicine at Columbia University Irving Medical Center.   2. Alcohol While alcohol might make it easier to fall asleep initially, it does not necessarily lead to better overall sleep quality, says Dilley. […]
Aug 26

Workout Guide During Fast: 5 Benefits And Techniques to Drop Kilos While Fasting

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It’s crucial to remember that low-intensity workouts are better alternatives than longer, high-intensity workouts for anyone who plans to exercise while fasting.   We’ve all fasted at some point, for a variety of reasons, such as health, culture, or religion, among others. Fasts are frequently followed for health reasons, yet this practice is based on a dangerous fallacy. It’s a common misconception that exercising while fasting should be avoided. In actuality, exercising while on a fast might be advantageous if you know what sort of exercise program suits you. Even if there are a few things to take into account when exercising while fasting, it is best to keep going. Kushal Pal Singh, fitness and performance expert of Anytime Fitness, discusses with IANS how to plan your workouts around fasts.   4 BENEFITS OF WORKING OUT DURING FASTING Fat Burning: During fasting, glycogen levels in your body are low. This encourages the body to use stored fat as a source of energy. Improved Insulin Sensitivity: A healthy combination of workout and fasting aids in enhanced insulin sensitivity which can improve blood sugar control and have long-term benefits for metabolic health. Mind-Body Connection: Fasting can create a heightened sense of awareness […]
Aug 25

Diet tips to stay fit and fabulous after 40

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By adopting a balanced diet and making positive lifestyle changes, individuals can improve their health and stay fit well into their 40s and beyond. Read on to explore key diet and lifestyle habits that are essential for maintaining good health after the age of 40. Welcome, ladies to the magnificent forties! This is the decade where wisdom meets vitality, and a zest for life intertwines with a desire for good health. As we navigate through this phase of life, it is essential to equip ourselves with the knowledge and tools to keep our bodies and minds in peak condition. Let’s discover the secrets of staying fit, fab, and forever young after 40! Here are some habits or diets one should adopt to stay fit after 40. Dr Kamal Palia, Nutritionist and Chief Dietitian, Ruby Hall Clinic explained that maintaining a fit and healthy lifestyle becomes increasingly important as we age. Unfortunately, a sedentary lifestyle coupled with a diet consisting of junk food and excessive caffeine can lead to inadequate food intake, poor timing of meals and medications, and oversized portion consumption. She further said that these dietary habits, along with a sedentary lifestyle, are major factors contributing to the rising […]
Aug 24

Recharge Your Mind & Body With These 6 Tips!

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What is your first thought after you wake up? Do you sigh, thinking about how long the day is going to be? Well, you are not alone! The stress and innumerable duties of our daily lives can really leave us exhausted and unenthusiastic. After all, we barely have time for any relaxing activities with so much on our plate. And it’s not just the exhaustion that you have to deal with it. If this continues, you could give yourself burnout. And that, in turn, would lead to other health issues like high blood pressure and cardiovascular problems.   Here are some natural ways you can recharge your batteries and feel rejuvenated and healthy:   A relaxing warm bath Why a warm bath? Because it relaxes your muscles immediately. Either you can stand under a shower that sprays warm water or you can soak yourself in a hot water tub. Sprinkle in Epsom salt into your bath because it contains a specific chemical that can detoxify you. Use aromatic soaps or body washes that contain essential oils. Essential oils instantly infuse you with energy and positivity. A warm bath can also reduce inflammation. People with muscle ache and arthritis will really […]
Aug 23

Top 5 workouts for toned thighs and legs

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Exercises for toned legs   If you’re someone who has ‘thunder thighs’, do not fret. There’s nothing a good workout routine can’t help you with. Sculpting legs and making them appear toned and strong can be done both in the gym and at home. These 5 workouts concentrate on your lower body and can help you walk, jump and achieve balance.   1. Squats​ One of the best workouts for building lean muscle is the squat. Additionally, it tones the abs, hips, and butt. If you have back issues, squats are excellent. They won’t put stress on the back because they’re carried out while standing up and without additional weight. Perform your squats while standing next to a wall, a chair, or the edge of a table with one hand on the item for balance or additional support. Don’t give in to the impulse to pull or push away from it.   2. ​​Step-ups​​ Similar to one-legged squats are step-ups. Your thighs, hips, and butt will be worked by the repeating movement. A raised platform or plyometric box that is knee height is required. Always step onto the centre of the box to reduce stress on the knee. This can […]
Aug 22

Exercise for Wellness: A Path to a Happier Life.!

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Regular exercise offers several benefits that contribute to your overall physical, mental, and emotional well-being. First, exercise helps maintain a healthy weight by burning calories and building muscle mass, reducing the risk of obesity and related diseases. It also improves cardiovascular health, improving blood flow and reducing the risk of heart disease. Exercise plays an important role in improving your mental health. Regular physical activity releases endorphins, called the “feel good hormones,” which relieve stress, anxiety and depression, promote a positive mood, and improve mental clarity. In addition, exercise improves cognition, memory, and concentration, which is beneficial for both study and work. Regular exercise also strengthens bones and muscles, reducing the risk of osteoporosis and age-related muscle wasting. Improving flexibility and balance helps prevent falls and injuries, especially in the elderly. In addition, physical activity is essential in treating chronic diseases such as diabetes, high blood pressure and arthritis, improving overall health and reducing medical expenses. In addition to physical health, exercise promotes social contact and creates a sense of community within fitness groups, increasing overall happiness and a sense of belonging.It also promotes better sleep quality, which is essential for overall rejuvenation and vitality. In summary, regular exercise brings […]
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