Jun 06

Under 40? These 6 Little Daily Habits Help You Age Well

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There’s no magical elixir you can drink or ageless skincare regimen you can follow that will stop Father Time in his tracks. Aging is a natural process everyone has to endure. While it can be filled with a variety of positives, such as gaining wisdom and experience, following a career path you love, building a family, and establishing an all-around successful life for yourself, it isn’t very kind to your health, says Mike Bohl, MD, MPH, ALM, a member of our Medical Expert Board and a certified personal trainer and nutrition coach. That’s why Dr. Bohl shares with us six little daily habits to age well that you can start doing ASAP. As you age, your bones typically reduce in density and size, your risk of high blood pressure increases, your bladder muscles weaken, you may find it more challenging to multitask or remember things, and dealing with constipation might become a regular occurrence, the Mayo Clinic explains. After you hit 30, your supply of lean muscle also decreases anywhere from 3% to 5% every 10 years. That’s why it’s never too late to kickstart some routine healthy habits that promote healthy aging and even longevity. “Even if you aren’t […]
Jun 05

Feeling Sleepy At Work? Try These Quick & Effective Tips To Refresh The Mind

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To manage sleepiness, it is essential to target the root cause and make lifestyle changes accordingly. There can be multiple reasons that cause sleepiness at work. Sedentary work can cause fatigue, especially when done for long hours. Relying on sugar or caffeine to stay alert can also lead to a crash later, making workers feel more tired than before. Medical conditions such as allergies, sleep apnea, and narcolepsy can also cause sleepiness at work. In some cases, prescription drugs may make workers drowsy. However, some simple tips and tricks can help you fight off sleepiness. Although getting proper sleep during the night should be a priority. Read on as we share tips that will help fight sleepiness during work hours.   10 Tips to help you reduce sleepiness at work:   1. Get enough sleep The most basic solution to sleepiness at work is to get enough sleep at night. On average, adults require 7-9 hours of sleep every night for optimal performance.   2. Take short breaks Taking short breaks throughout the workday has been found to boost productivity. Breaks could be taking a brief walk, listening to music, or grabbing a coffee.   3. Stay hydrated Drink plenty […]
Jun 04

Forget ab workouts — this 5-move compound exercise routine torches your whole core

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Like most people, we love ab workouts at Tom’s Guide, but let’s forget them for one moment — this five-move compound exercise workout torches core muscles and targets muscle groups all over. Ab workouts are great at strengthening the muscle groups that make up your core musculature, but you could also build core strength and hit various other muscles using compound exercises. If you’re unfamiliar with the term, you won’t be with the moves — a compound move simply refers to a multi-joint, multi-muscle exercise like squats and push-ups and can be done with or without weights at home or in your gym. Adding compound exercises to your strength regime hits muscles more efficiently so that you get more bang for your buck. Grab a pair of dumbbells — we recommend the best adjustable dumbbells for home workouts — and read on for our 5-move compound exercise workout to build strength and muscle.   How do I start core strengthening? The best ab workouts are great supplements for any training regime, but strong core muscles are more than aesthetically pleasing. They support better posture and movement, protect the spine, mobilize your trunk and help you lift heavier and run faster. […]
Jun 03

4 tips you can follow to stay active throughout the day

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It takes time to train your body to stay active, and dedication is required to succeed As children, we never got tired of running and jumping around. However, now that we are getting older, there is little to no motivation to keep active. A majority of us are confined to chairs and spend hours typing. In this article, we have listed out tips you can follow to get some movement in during the day.   Try taking walking breaks As the majority of us work indoors, we are more likely to have back pain or eye strain from staring at an illuminated screen for an extended amount of time and from being confined to using laptop computers or sitting during drawn-out lectures. Taking short walking breaks can help improve blood circulation through our body and provide relief from pressure built up behind the eyes.   Do small exercises Some people may find it challenging to maintain a regular workout programme with an 8-hour workday or a gym membership may not be an option for them. You can choose a workout guide that fits your lifestyle from a large selection available on the internet. Even a few minutes of exercise is […]
Jun 02

5 Yoga Practices To Get Rid Of Stiffness And Stress From Body

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Yoga is an age-old practice that promotes physical activity, stress reduction and pain relief. It is beneficial because it places a lot of emphasis on breathing which both stimulates and calms our nervous system. It also acts as a complete posture reset due to its various poses. Additionally, a good posture reduces stiffness, pain in the joints and stress in the body. With regular practice, you can incorporate many Yoga poses and mindful breathing techniques that can help you stay healthy and fit.   Here are a few yoga poses to get rid of stiffness and stress from the body:   Bird dog balance This yoga exercise is excellent to strengthen the spine and shoulders. Start in a tabletop position and extend the left leg back by lifting it off the ground. Next, raise the right hand and stretch it out in front of you. Pull your stomach inside to engage the core muscles. Hold for 2-3 minutes and then switch sides.   Ardha Shalabhasana (Half locust pose) The half-locust pose engages and works out the glutes and hamstrings. Begin by lying on your stomach and crossing your arms in front of you. Point the legs back and rest your […]
Jun 01

The 5 Best Exercises for a Full-Body Workout

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With these multifunctional exercises in your back pocket, you’ll be able to get a full-body workout in anytime, anywhere. Getting a full-body workout is much easier than you think and doesn’t require hitting up every weight machine at the gym (or even going to the gym). While weightlifting is the golden standard for muscle-building, there are numerous other exercise moves and routines you can do just about anywhere (and without any equipment) to strengthen and activate your entire body. When you’re ready to get moving, try these five proven exercises for the ultimate full-body workout.   1. Workout 1: Squats Squat Benefits: Squats are a tried-and-true strength exercise that’s especially beneficial for building leg and glute strength. They’re also an important functional exercise, as being able to do squat-like movements in everyday life (like bending to pick up toys, boxes, kids, and luggage) is key for staying injury free and moving with ease. This exercise can help you build speed as well, Gaines says. How to Do Squats: Squats are a simple movement, but they’re also easy to do with improper form—and poorly executed squats can lead to injury or unnecessary aches and pains. The simple solution: Learn and master […]
May 31

Tips For Improving Your Daily Nutrition

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Our bodies perform best when we feed them nutrient-dense meals like whole grains, lean proteins, colourful fruits and veggies, and healthy fats. It’s crucial to choose nutrition over convenience in the fast-paced world of today. Our dietary decisions have a big impact on our health, affecting how we control our weight and prevent chronic diseases. A balanced nutrition strategy and mindful eating are crucial for general health. Our bodies perform best when we feed them nutrient-dense meals like whole grains, lean proteins, colourful fruits and veggies, and healthy fats. At the same time, it’s important to pay attention to our bodies’ signals of hunger and fullness and to portion sizes. In addition, a fresh, contemporary diet is introduced every time we blink. A fad diet might be harmful to your overall health. The macro and micronutrient requirements will differ from person to person, so it’s vital to keep in mind that following a diet without a doctor’s advice can cause more harm than good. The need of seeing a doctor before beginning a diet cannot be overstated. However, the following advice will assist you in adopting a balanced nutrition strategy while still enjoying the pleasures of eating properly.   TIPS […]
May 30

Fitness tips: how to quieten your mind

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Taking even 10 minutes a day to focus on yourself can have an incredibly positive effect Every day we’re faced with stresses that challenge us, leaving our minds busy and frazzled. Taking even 10 minutes a day to focus on yourself allows the mind time to quieten. Here are a few tips to get started. Just stop Find a quiet space where you won’t be disturbed and can let your mind settle. Stopping allows your brain momentary respite. This will immediately reduce distress. Use a tapping technique (a slow, alternate, rhythmic tapping on the thighs or upper arms). With your eyes closed, while tapping, visualise a space or place that represents peace and relaxation – a beach, or a particular room or garden. Take some time to go to this space, really noticing the colours, smells and sounds. Observe your stress level dropping. Bring your mind’s focus to your breath Breathe in for four seconds, then out for four, repeating for eight rounds. Notice how tension gradually releases from your body and the noise in your mind reduces. Observe your thoughts rather than engaging with them. Watch them come and go like clouds in the sky. Notice how incredibly soothing […]
May 29

Having Trouble Following A Workout Routine? Follow These Tips

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Studies have shown that physical activity helps increase blood flow and oxygen to the brain and promotes the formation of new brain cells.   Daily workout plays a crucial role in maintaining overall health and well-being. Engaging in regular physical activity not only helps in maintaining good physical fitness but also has several health benefits. Daily workout helps build stronger bones and muscles, improves cardiovascular health, and helps maintain a healthy weight. Furthermore, regular exercise helps in preventing chronic diseases such as diabetes, stroke, obesity, high blood pressure, and certain types of cancer. Daily workout also has a positive impact on mental and emotional health. However, staying on track and working out daily can be difficult for some people. Some tips can be helpful. Read on as we share tips to help you stay on track. Tips to help you maintain a daily workout routine:   1. Choose activities that you enjoy The first tip for maintaining a daily workout routine is to choose activities that you enjoy. When you engage in activities that you find interesting and enjoyable, you’re more likely to stick with them in the long term. This may include running, swimming, cycling, yoga, or weight training. […]
May 28

Good Gym Hygiene Habits You Should Have

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Gyms and their locker rooms can be breeding grounds for different viruses, bacteria, and fungi. Here are some gym workout habits you should have for personal hygiene   The importance of personal hygiene should be a no-brainer—especially after the pandemic scared us all into having hand hygiene. However, with the viral TikToks about people getting infections from their gyms, it’s clear to see that not everyone is on the same page about gym hygiene and etiquette. Note that this isn’t meant to dissuade you from hitting the gym. Exercising at gyms provides great physical, mental, and social benefits that many of us can’t live without. All we’re advocating for is to practice better personal hygiene for your safety and for others. With that, here’s a roundup of good gym hygiene tips you should follow.   Pre-workout hygiene tips Part of having good gym hygiene is having a fully-stocked personal hygiene kit, complete with things like sanitizer and body wash. There should also be a personal water bottle and towel for your sweat in your gym bag. And in preparation for the shower room, you’ll need another towel and maybe even a third if you plan to sit on the public […]
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