Jul 06

Successful Aging: Tips for Keeping Your Body and Mind Sharp

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Living longer is more than just growing older — it’s also about living life to its fullest   Life expectancy is increasing for people in the United States. The U.S. Census Bureau says that in 1920, 1 in 20 people in the country were age 65 or older. In 2020, that number was 1 in 6. Living longer should mean more time to spend with your loved ones, doing things you enjoy, making memories and cementing your legacy. Not just more time juggling the chronic and progressive ailments of older age. “One of the greatest challenges facing older adults is preventing physical disability and extending what we call ‘active life expectancy,’” says geriatric specialist Ami Hall, DO. That is to say spending older age living life to its fullest. They call that successful aging. It’s the difference between getting older (which we all do) and getting frailer (which we don’t necessarily all do). Your genetics play a big role in how well you age. But your genes aren’t your destiny. Fortunately, there are steps you can take throughout your life that can help you maintain your physical, mental and cognitive health as you age. And it’s never too late to […]
Jul 05

Exercise tips: 7 science-backed benefits of strength training

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Benefits of lifting weights: Strength training is a fundamental part of most exercise routines, but not just because it helps you lose weight or build muscle. It also has a plethora of lesser known physical and mental benefits. The world knows that if there’s one type of exercise that could benefit your heart, improve balance, strengthen bones and muscle, and help you lose or maintain weight — all at the same time — it has to be strength training. But did you know regular strength training has some even less obvious advantages as well, including a host of mental health benefits like reversing the process of ageing and reducing symptoms of anxiety and depression? More popularly known as weight lifting or resistance training, strength training is a group of physical activities designed to improve muscular fitness by focussing on a specific muscle or muscle group against external resistance, including free weights, weight machines, or your own body weight. Read on to learn what fitness experts and studies have to say about the top benefits of strength training.   1. Makes muscles and bones stronger Strength training can lead to significant muscle growth when combined with a proper diet, experts suggest. […]
Jul 04

6 expert tips on how to stay fit during your summer travels

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Make the most of your summer vacation with these easy tips   The last thing we want while travelling is to fall sick. While summer travels are fun and exciting, we have to also keep in mind certain things to avoid falling sick. For this reason, we checked with some leading Indian health experts to learn about simple fitness and nutrition tips to keep in mind while on a summer vacation. Their tips will minimise your risk of falling ill due to heat or other reasons during or after your travels.   6 tips to stay fit while travelling this summer   1. Hydrate Staying hydrated while travelling is essential. Proper hydration is necessary to maintain your energy levels. “Hydrate yourself by sipping warm to hot water to reduce the accumulation of toxins in the body. Staying hydrated keeps the vata and kapha doshas well balanced, supports the digestive system, and is beneficial for the throat. One teaspoon of organic honey with a glass of water also helps aid digestion. Fresh fruits like mango, pomegranate, and melon also keep us hydrated,” says Dr Manjula, senior Ayurveda doctor, Shreyas Retreat, a Relais & Châteaux member. ​​“Carry a reusable water bottle and […]
Jul 03

Shy girl workout trend can help you get over gym anxiety while getting fitter

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Who needs the shy girl workouts?​ Are you avoiding going to the gym because it feels awkward to workout while so many people are around you? Chances are you might be feeling intimidated at the gym, which is completely normal and actually quite common. If that is how you feel, then the shy girl workout trend, widely popular on Twitter, can come to your rescue.   Feeling intimidated at gym is more common than you think Many people feel overwhelmed and intimidated to work out at the gym. They might worry that other people are judging them or could feel overwhelmed with all the complicated gym equipment they have no clue how to use. Whatever the reason behind your shyness, this TikTok workout trend can help you feel more comfortable to break a sweat at a public workout place. All you need is a corner, a yoga mat and a pair of dumbbells (in the weight you can comfortably workout with). Eventually, once you get more comfortable, you can start exploring other parts as well as equipment of the gym. Here are some workouts from this trend to try and achieve fitness as well as confidence at the gym. Do […]
Jul 02

Healthy living tips for the warmer months

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Making the most of summer: These healthy living tips for the warmer months will ensure you enjoy the best of this season…   Summer is a fantastic time of the year and a great opportunity to spend more time outdoors, but it is important to be aware of some of the dangers and how you can stay healthy. Summer can bring a few health hazards, especially with temperatures soaring. Therefore, everyone should be aware of a few important healthy living tips for the summer months. No matter your age, you must stay safe during the warmer months of the year while still making the most of the good weather. This post will suggest a few healthy living tips to help you enjoy a happy and healthy summer.   Avoid Prolonged Sun Exposure It can be a great feeling to get out in the sun, but you need to be safe and avoid prolonged exposure (particularly during periods of extreme heat). You should seek out shade, apply SPF and keep this topped up throughout the day, and wear clothing that will protect your skin from the sun.   Stay Hydrated It can also be very easy to become dehydrated during the […]
Jul 01

4 sculpting exercises for a flatter belly, toned arms and lifted bum

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Targeted toning in four moves   If you’ve been doing the same workout since you can remember and aren’t getting the results you want, it might be time to shake things up. Most of us have those niggly body parts that seem impossible to change – no matter how many runs you go on or how many days you hit the gym. There are plenty of reasons why certain areas of our bodies are not as responsive to diet and exercise, including genetics and being more difficult to isolate in training. The key to changing these parts lies in targeted body sculpting exercises using weights or resistance to tighten, lift, flatten or bulk up, depending on the intent, says personal trainer and Genesis Health + Fitness gym owner, Beaux Glenn. “It isn’t possible to magically isolate just one area of the body but you can certainly target those areas with the right exercises to help achieve the shape you want,” he explains. Ahead, the most stubborn areas to change – and the number one sculpting exercise you can do to target each one.   How to sculpt… a flatter belly Stomach shape is influenced by two main components: muscle and […]
Jun 30

7 biceps workouts to tone and strengthen your arms in a flash

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These 7 exercises will whip those biceps into shape in no time   Our arms carry us through life — literally. We use them to lift kids, pets, and boxes. They can help us power through a cardio workout (pump those arms), do yard work, and pull together ingredients for a wow-worthy meal. When discussing arm strength, the first visuals that come to mind are often bulked-up bodybuilders. However, arm strength is essential for more than aesthetics. It allows us to perform day-to-day tasks with reduced strain and pain. Arm muscles aren’t merely fashionable — they’re functional. Your knowledge of the muscles in your arm may vary. However, the bicep is one most people have heard of, at least in passing. The biceps are a large and vital muscle group you often use throughout the day without thinking twice about it (unless the task is a challenge). Gaining and maintaining strength in the biceps is essential. Read on to learn why, along with seven biceps exercises to bulk up your arm day.   Biceps 4-1-1   Understanding the basics of these muscles, such as their function and where they are, may provide the motivation to devise a biceps workout of […]
Jun 29

9 Tips That Will Help Manage Diabetes

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Read on as we share tips that will help manage your blood sugar levels. Diabetes is one of the most common cardiovascular diseases. It occurs when our blood glucose is high. Having diabetes can increase one’s risk of various other diseases. Hence, it is necessary to prevent as well as treat diabetes. If you already have diabetes, it is not too late to take steps to treat it or even improve your blood sugar levels. There are various ways in which you can manage diabetes and reduce blood sugar levels. In this article, we share tips that will help manage your blood sugar levels.   8 Tips that can help manage diabetes and reduce blood sugar levels:   1. Manage your diet One of the most effective ways to manage diabetes is to follow a healthy diet. Avoid sugary and processed foods, and focus on consuming whole, unprocessed foods that are rich in fibre. Incorporate plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Additionally, portion control is crucial to maintain stable blood sugar levels.   2. Stay physically active Regular exercise is essential for managing diabetes. Engaging in aerobic activities like walking, jogging, swimming, […]
Jun 28

Back exercises in 15 minutes a day

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Back pain is a common problem that many people deal with every day. Exercise often helps to ease back pain and prevent further discomfort. The following exercises stretch and strengthen the back and the muscles that support it. When you first start, repeat each exercise a few times. Then increase the number of times you do an exercise as it gets easier for you. If you’re beginning an exercise program due to ongoing back pain or after a back injury, talk to a physical therapist or another member of your health care team about activities that are safe for you.   Knee-to-chest stretch Lie on your back with your knees bent and your feet flat on the floor (A). Using both hands, pull up one knee and press it toward your chest (B). Tighten the muscles in your belly and press your spine to the floor. Hold for five seconds. Return to the starting position and repeat with the other leg (C). Go back to the starting position. Then repeat with both legs at the same time (D). Repeat each stretch 2 to 3 times. Do the full routine once in the morning and once in the evening if possible. […]
Jun 27

Breathing exercises to help you cool down post workout

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The importance of cooling down after a heated workout session cannot be overstated. Yoga expert shares breathing exercises to help you cool down   When it comes to yogic tradition, the importance of breath cannot be overstated. From decreasing stress to relieving pain—breathing exercises provide a range of health benefits. For those who seek new ways to effectively cool down post-workout, breathing exercises can be extremely helpful. “Incorporating breathing exercises and yoga into your post-workout routine allows for a gradual transition from a state of heightened activity to a state of relaxation and recovery. It supports physical and mental recovery, promotes overall well-being, and helps you feel refreshed after your workout,” says certified yoga instructor and JetSynthesys’ ThinkRight.me Master Sneha Desai. She further says that improved blood circulation, enhanced relaxation, and a stronger mind-body connection can be achieved through breathing exercises, and yogic stretches. Below, she shares three exercises that are easy to follow and will help you regulate your breath post-workout.   1. Belly breathing or candle blows During this exercise, you breathe in from the nose and count till 5 in your mind. You will count till 10 when you breathe out from the mouth. Remember it is […]
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