Jan 29

13 Ways of Staying Fit When There’s No Time to Exercise

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While looking at an article by a leading fitness guru, I was struck by her emphasis on making exercise a priority and finding a way to fit in your gym time at any cost. Although she’s right in principle, those of us who are balancing multiple roles — as parent, worker, spouse, volunteer, household manager, etc. — often find that 24 hours per day simply aren’t enough. Fitness gets put on the back burner. Even if you’re lucky enough to be able to set aside time to work out, things like school holidays, childhood illnesses, and workday crises have a way of eating up these extra hours along with our best intentions. You may not have time to go to the gym, but you can still be physically active and boost your metabolism by using a bit of creativity in planning your day. During a recent week when my kids were sidelined by a nasty cold, I started thinking about ways to be physically active when going to the gym was out of the question. I also asked some personal trainers for their advice. We came up with the following ways to fit exercise into a packed-full day:   If […]
Jan 28

5 Things Your Parents Must Do In 2026 To Stay Strong And Healthy

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Watching your parents age brings mixed feelings. Gratitude. Worry. Love. And that quiet fear you don’t always say out loud. You want them to stay active, independent, and comfortable in their bodies for as long as possible. Not just live longer. Live better. Health in 2026 isn’t about extreme diets or expensive gadgets. It’s about simple habits done consistently. Small choices that protect strength, mobility, digestion, and mental peace. Things that fit into daily Indian life, not disrupt it. If your parents do these five things well, they give themselves a strong foundation for the years ahead.   1. Move Every Single Day, Even If It’s Gentle Movement isn’t optional anymore. It’s medicine. And no, it doesn’t mean gym workouts or intense exercise. It means daily movement that keeps joints flexible and muscles active. A morning walk. Light stretching. Chair exercises. Slow yoga. Even household chores done mindfully. These help maintain steady blood circulation and prevent stiffness. Movement also protects balance, which reduces fall risk as parents age. Many parents stop moving because they fear pain. But the truth is this. Lack of movement creates more pain. Gentle, regular movement keeps the body lubricated. It supports digestion. It improves sleep. […]
Jan 27

Suffering From Acid Reflux? Gut Doctor Shares His Cheat Sheet That Can Help Resolve The Problem

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AIIMS-trained gastroenterologist Dr. Saurabh Sethi shared a cheat sheet that can help ease symptoms of acid reflux.   Acid reflux happens when there is backward flow of stomach acid into the oesophagus. It is normal if this happens occasionally. However, if this happens persistently, it becomes a chronic condition and is known as Gastroesophageal Reflux Disease (GERD). Acid reflux or GERD burning chest pain (heartburn), sour taste, and potential throat irritation. It usually happens due to a weak or relaxed lower oesophageal sphincter. In a recent Instagram video, AIIMS-trained gastroenterologist Dr. Saurabh Sethi shared a cheat sheet that can help ease symptoms of acid reflux. The caption read, “We will discuss a simple acid reflux cheat sheet – focusing on what to eat to reduce symptoms and what commonly makes reflux worse.” Here’s what he shared in the list. The Best Herb For Acid Reflux: Fennel Seeds The Best Tea For Acid Reflux: Ginger Tea The Most Gut Calming Fibre: Slightly Green Bananas The Most Reflux Safe Protein: Eggs The Most Heartburn Friendly Fruit: Melons The Most Gentle Non Acidic Snack: Almonds The Most Reflux Soothing Snack: Cucumber The Most Reflux Friendly Hydration Option: Water   Fennel Seeds This stands […]
Jan 23

10 Benefits of Avocado for Heart and Skin

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Let’s be honest, avocado is everywhere right now. From café menus and fitness reels to home kitchens and grocery carts, this green fruit has quietly become a lifestyle symbol. Someone’s having avocado toast before yoga, another is blending it into a smoothie, and someone else is using avocado oil on their skin. But here’s the thing: avocado didn’t become popular just because it looks good on Instagram. The real reason behind the craze is how it makes you feel. Fuller for longer. Lighter in the stomach. Better skin. Stronger hair. More balanced energy. Once you start noticing these small changes, avocado stops being a trend and starts becoming a habit. That’s where the real value of avocado benefits lies. Below, we discuss some of the most amazing health benefits of avocado. But first, let’s get to know about its origins and its journey to becoming a worldwide sensation.   Where Avocado Comes From and How It Became a Global Favourite? The avocado originated in Central America, especially Mexico, where it has been consumed for thousands of years. Ancient cultures valued it as a nourishing, energy-giving food,  long before nutrition labels existed. Fast forward to today, and avocado has found its […]
Jan 17

Gentle Yoga Poses for Hip Stiffness and Limited Mobility

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Hip stiffness combined with limited mobility can make everyday movements feel uncomfortable and restrictive. Simple actions like standing up from a chair, walking, climbing stairs, or turning in bed may start to feel challenging over time. This stiffness often develops gradually due to long hours of sitting, reduced activity, aging, joint sensitivity, or past injuries. The good news is that gentle yoga offers a safe, effective, and natural way to improve hip comfort and mobility—without forcing the body or creating pain.   Why Hip Stiffness and Limited Mobility Happen Together The hips are one of the body’s main movement centers. When movement decreases, the muscles, joints, and connective tissues around the hips receive less circulation and lubrication. Over time, this leads to tightness, weakness, and reduced range of motion. Limited mobility can also cause fear of movement, which further reduces activity and increases stiffness. Gentle yoga helps break this cycle by reintroducing safe, supported movement that rebuilds trust in the body.   Why Gentle Yoga Is Better Than Aggressive Stretching When mobility is limited, aggressive stretching often backfires. Forcing the hips to open can trigger pain or cause the nervous system to tighten in self-protection. Gentle yoga works differently. Slow […]
Jan 14

Brain boosting tip of the day: Forget 10,000 steps, ‘exercises snacks’ are better than gym

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Forget marathon gym sessions or complicated biohacks and try “exercise snacks” or short bursts of physical activity (1–5 minutes) spaced throughout the day. Think brisk stair climbing, fast walking, body-weight squats or even a quick dance break. These micro-movements may look small but studies show that they can improve memory, sharpen attention and protect long-term brain health. Why neuroscientists are paying close attention to “exercise snacks”? “Exercise snacks” are brief bouts of moderate-to-vigorous physical activity performed multiple times a day, often between sedentary periods. Unlike traditional workouts, they do not require gym clothes, equipment or long time blocks but the brain benefits can be profound. Exercise snacks improve memory and executive function. According to a 2019 study published in Journal of Applied Physiology, “Short, intermittent bouts of physical activity can elicit measurable improvements in executive function and working memory.” This study found that even a few minutes of vigorous movement increased blood flow to the prefrontal cortex, the brain region responsible for decision-making, focus and memory. Participants showed faster reaction times and improved cognitive control shortly after activity. Short bursts of movement trigger brain-growth chemicals. A 2017 study in Neuroscience & Biobehavioral Reviews revealed that acute bouts of physical exercise […]
Jan 11

Cold Wave: How To Stay Warm From The Inside Out; A Detailed Guide

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During winter season, bodies become more susceptible to cold-related ailments. Prolonged exposure to cold can lead to conditions such as hypothermia, frostbite, and exacerbation of respiratory issues. The India Meteorological Department (IMD) has issued a cold wave warning for several parts of the northern and central Indian states. The report mentions that cold wave conditions are likely to extend till at least January 14. “Cold wave conditions very likely in isolated pockets of Himachal Pradesh, Punjab, Haryana, Chandigarh, Odisha, North Interior Karnataka on 10th & 11th; Uttarakhand, Madhya Pradesh, Chhattisgarh, Jharkhand and Bihar on 10th and Rajasthan during 11th -14th January,” the IMD report mentioned. Every year, the northern and central parts of the country witness a significant drop in temperatures. These extreme weather conditions can particularly affect vulnerable populations, including the elderly, children, and those with pre-existing health conditions. During winter season, bodies become more susceptible to cold-related ailments. Prolonged exposure to cold can lead to conditions such as hypothermia, frostbite, and exacerbation of respiratory issues. Winter illnesses, including seasonal flu, pneumonia, and bronchitis, are also more prevalent during this time. The cold can weaken the immune system, making individuals more vulnerable to infections and illnesses. Therefore, it is […]
Jan 10

Experts Share 3 Simple Habits to Stay Healthy This Holiday Season

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The holiday season is a time of exciting activities, family get-togethers and a time away from the normal work and school routine. As a result, your family, like many others, may feel like your usual routines are lost in the holiday hustle. Possible disruptions that can affect well-being and cause household stress include irregular meals, more snacking and screen time and later bedtimes. The good news is, integrating simple, healthy household habits over the holidays can help your family maintain healthy eating, sleep and activity behaviours to feel your best during this busy holiday season. As registered dietitians and family health researchers, we have conducted studies on family health and learned a number of effective strategies that can help your family create healthy habits. Here are our three top tips to help your family maintain healthy eating, physical activity and sleep habits while still enjoying everything this special season has to offer.   1. Make meals a family affair Hectic schedules during the holidays can make it feel almost impossible to find time to cook and sit down for a family meal. However, during the holiday season, when there are many chances to snack on cookies and candies, making time […]
Jan 08

7 Warming Foods That Will Also Help You Lose Weight This Winter

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During colder months, thermogenic foods can help keep you warm by generating additional heat in your body. The increased calorie expenditure associated with digesting these foods can be an effective strategy for weight management. Weight loss while staying warm is a common goal for many during the winter season. While it might seem impossible to achieve both simultaneously, certain foods can help you do so. Thermogenic foods are those that can help increase your metabolism and generate heat in the body after consumption. They raise the body’s temperature through a process called thermogenesis, which involves burning calories to digest and metabolise these foods. During colder months, thermogenic foods can help keep you warm by generating additional heat in your body. The increased calorie expenditure associated with digesting these foods not only helps maintain body temperature in winter but can also be an effective strategy for weight management.   Best thermogenic foods for winter 1. Chili peppers Chilli peppers contain capsaicin, the compound responsible for their heat, which triggers several physiological fat-burning responses. Capsaicin stimulates the sympathetic nervous system, increasing body temperature and fat burning. Chilli peppers can significantly raise your metabolic rate and bring warmth during cold weather.   2. […]
Jan 07

Perfect 5 exercises to build a chiseled body at home

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Calisthenics workouts require minimal equipment while delivering maximum results for strength and muscle definition Building an impressive physique does not require expensive gym memberships or complex equipment. Calisthenics, a training method that uses body weight and gravity for resistance, offers a straightforward path to developing strength, burning fat and achieving the toned body many people desire. This ancient form of exercise has evolved from its Greek origins into a modern fitness approach embraced by athletes and everyday fitness enthusiasts worldwide. The accessibility of calisthenics makes it particularly appealing, as anyone can perform these exercises at home, in a park or virtually anywhere with minimal equipment.   Why bodyweight training works Calisthenics exercises engage multiple muscle groups simultaneously, promoting better coordination and balance while building functional strength. Unlike isolation exercises that target single muscles, bodyweight movements mirror natural human movement patterns, reducing injury risk and improving overall athletic performance. The compound nature of these exercises means burning more calories during workouts while building lean muscle mass. This combination creates the foundation for transforming body composition and achieving visible definition. Additionally, the emphasis on controlled movements enhances flexibility and joint mobility, supporting long-term fitness sustainability.   1. Push-ups for upper body power […]
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