Feb 18

How Somatic Exercises Work and Moves to Try for Your Mind and Body

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Working out doesn’t have to mean breaking a sweat. Do you ever feel your body craving intentional, slow movement instead of a HIIT sweat sesh? Somatic exercises are a great way to get that fill while calming your nervous system (like helping anxiety) and potentially healing some trauma at the same time. Fitness culture will tell you to go hard or go home when working out, however, intentional, mindful movement that doesn’t push physical or mental boundaries but listens and responds to an inner awareness of limits may be just as, if not more, transformative. Although additional studies are warranted, some research shows that somatic exercise may improve pain and even boost strength. And, best of all, you’re very unlikely to get injured in the process. Keep reading to learn more about somatic exercise, including some stretches you can try at home.   What are somatic exercises? “Somatic exercises or movements involve focusing on your inner experience as you move, expanding internal awareness,” explains Heidi Schauster, M.S., R.D., L.D.N., C.E.D.S.-S., S.E.P., owner of Nourishing Words Nutrition Therapy and Somatic Experiencing. “These exercises typically involve performing movement for the sake of movement, following what feels supportive in the individual’s body, versus […]
Feb 15

7 Things To Know About Increasing Your Body’s Energy Levels

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If you are feeling drained, you may wonder how to increase your energy levels. You can get plenty of sleep, eat energizing foods, and exercise regularly to feel more energized. It’s no wonder so many of us struggle with energy issues. We go, go, go from morning to night, running on little but grit and caffeine, but it doesn’t have to be that way. Making lifestyle changes can give you a boost of energy.   1. Get Plenty of Quality Sleep Most adults need 7-8 hours of sleep a night. If you are getting a full night’s sleep but waking up tired, you might not actually be getting restful sleep. You may want to talk to a healthcare provider about a potential underlying cause, like a sleep disorder. The most common sleep disorders are sleep apnea, insomnia, narcolepsy, and restless leg syndrome (RLS). Sleep apnea is a condition in which your breathing stops and starts while you sleep. Alcohol consumption has been shown to increase the risk of sleep apnea. A healthcare provider can refer you to a sleep center for diagnosis if they suspect sleep apnea. National Heart, Lung, and Blood Institute. What is sleep apnea? Some sleep apnea […]
Feb 11

7 Quick Stretches for Stress Relief You Can Do Right Now

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From Child’s pose and Happy Baby to at-your-desk stretches, these postures will give you a minute to breathe and find calm. Take a quick second and lift your arms high above your head. That felt pretty good, right? For most of us, feeling at least some stress at some point during the day is probably inevitable — whether it’s thanks to too many emails in your inbox, too many appointments on your calendar, too many at-home chores to keep up with, or a problem you have to deal with, like a clogged sink or an illness or injury. And what ultimately helps us keep stress under control isn’t necessarily eliminating all of those potential stressors that might come up (because that’s probably not possible); it’s a matter of having the right tools and skills to manage it so it doesn’t overwhelm you. Stretching is just one of a number of tools you can use to manage stress. One of the reasons stretching is so effective for stress is that our (generally) more sedentary lifestyles promote stiffness, which exacerbates that stress in the first place, explains Jessica Matthews, an assistant professor of kinesiology and creator of the Master of Kinesiology in […]
Feb 08

6 simple steps to keep your mind sharp at any age

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Everyone has the occasional “senior moment.” Maybe you’ve gone into the kitchen and can’t remember why, or can’t recall a familiar name during a conversation. Memory lapses can occur at any age, but aging alone is generally not a cause of cognitive decline. When significant memory loss occurs among older people, it is generally not due to aging but to organic disorders, brain injury, or neurological illness. Studies have shown that you can help prevent cognitive decline and reduce the risk of dementia with some basic good health habits: staying physically active getting enough sleep not smoking having good social connections limiting alcohol to no more than one drink a day eating a Mediterranean style diet.   Memory and other cognitive changes can be frustrating, but the good news is that, thanks to decades of research, you can learn how to get your mind active. There are various strategies we can use to help maintain cognitive fitness. Here are several you might try.   1. Keep learning A higher level of education is associated with better mental functioning in old age. Experts think that advanced education may help keep memory strong by getting a person into the habit of being […]
Feb 05

Mindful eating and Yoga: Diet tips, exercises to support a healthy heart

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A heart-healthy lifestyle is achievable through the combination of mindful eating and Yoga. Here are diet and exercise tips by expert In today’s fast-paced world, maintaining a heart-healthy lifestyle can be a challenge as stress, poor dietary choices and a lack of physical activity often take a toll on our cardiovascular health. However, experts believe that by combining two simple yet powerful practices—mindful eating and Yoga—you can adopt a holistic approach to support a healthy heart.   Understanding the Importance of Heart Health Himalayan Siddhaa Akshar, Founder of Akshar Yoga Kendraa, shared, “Before we delve into mindful eating and Yoga, it is essential to recognise why heart health is crucial. Your heart is a hardworking muscle that pumps blood and oxygen throughout your body. It is responsible for keeping you alive and well. However, several factors, such as a poor diet, sedentary lifestyle and stress, can put your heart at risk.”   Mindful Eating: What Is It? Himalayan Siddhaa Akshar revealed, “Mindful eating is a practice that encourages you to pay full attention to the experience of eating, savoring each bite, and being fully present in the moment. It’s about more than just what you eat; it’s about how you […]
Feb 04

These Stars’ Intense Workouts Prove Men Can Stay Fit After 50

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Famously ripped over 50 celebs like Frank Grillo, Dave Bautista, Christopher Meloni and others weigh in on their best training techniques. Let’s be real: with every birthday, it gets easier to be discouraged and compare yourself—and more pointedly, your physique—to your younger self. And while you can make every excuse in the book as to why you don’t look or feel like you used to, there’s ample evidence that when it comes to fitness, age can just be another number if you’re willing to put in the work. We often highlight the training routines of notable guys here at MH for our Train Like videos series, and more often than you’d think, guys over 50 years of age show out even stronger than the celebs in their twenties. “In your fifties, you think you should be slowing down. But I’m probably in the best shape of my life at 52,” Frank Grillo previously told Men’s Health. We highlighted some of the most important lessons these experienced guys (including Lenny Kravitz, Christopher Meloni, Dave Bautista, and Lou Ferrigno) shared in their workout walkthroughs. They all serve as proof that it really is possible to be in your best shape even as […]
Jan 31

Mental health tips: Simple, everyday strategies to manage anxiety and depression

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How to Manage Depression: Coping with anxiety and depression includes self-awareness, lifestyle changes, and emotional resilience. Studies suggest that by making small, consistent changes, you can regain a sense of control over your mental health and improve your health. Anxiety and depression can make everyday life difficult, where even the simplest tasks may feel exhausting. While everyone experiences moments of stress and sadness, persistent anxiety and depression can interfere with life, relationships, and well-being. If left unaddressed, these conditions can impact productivity, self-esteem, and physical health. It is therefore important to timely manage the symptoms and improve mental well-being. A vital step in managing anxiety and depression is acknowledging the symptoms and understanding their impact, says Dr Astik Joshi, Child & Adolescent Psychiatrist, New Delhi. “Anxiety often presents as excessive worrying and physical tension, while depression can lead to persistent low mood, fatigue, and changes in sleep and appetite,” he says. To effectively manage anxiety and depression, the first step is identifying specific thoughts, behaviours, and triggers that contribute to distress. Negative thought patterns can fuel anxiety and sadness, creating a cycle of worry and emotional exhaustion. “Once you recognise these triggers, you can actively work on regulating their responses. […]
Jan 29

Are you crazy about fitness challenges? This may change your mind

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Fitness challenges may seem like fun, but they can really make you end up with injuries. That is if your fitness levels are not at par with the exercise you are performing!   If there’s an important lesson that we have learned during the pandemic, it is that we must NEVER take our health for granted. As we stayed at home to keep ourselves protected from the Covid-19 virus, social media threw up various fitness challenges that targeted everything from abs to legs, and the upper body. Planks to squats, dumbbells to resistance bands – everything and more featured in these fitness challenges.   Are fitness challenges safe? While they may sound exciting, these exercises are NOT for everyone. It is your fitness level that determines if your body is prepared for a certain workout or not! And this has been confirmed by none other than Meenakshi Mohanty, a renowned fitness expert. Here’s what she tells HealthShots! “Before starting your exercise, it is always advised to check your fitness levels. A fitness assessment is a set of exercises used to examine your general health and physical condition. These exams involve various standardized tests, some of which are designed for medical […]
Jan 26

5 daily habits to boost your mental health

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Replace your toxic habits with these positive ones to improve your mental health and lead a happier and healthier life. A sound mental health is important not only to cope with the pressures of daily life, have good relationships in life and achieving your work targets, it’s also about feeling comfortable in your own skin, having healthy thought patterns, and managing your emotions well. While we may not be paying attention, but our daily habits can have a significant impact on our mental health. Lazing around, binging on movies, sleeping late at night, eating a lot of junk, waking up late in the morning can all lead to poor health. Incorporating positive habits like meditation, spending time in nature, eating healthy, doing yoga and breathing exercises can give a much-needed boost to your mental health. “Our habits not just shape our day but our mind, body, and soul as well. In our hectic and chaotic lifestyle, all we need is solace for some time. A little break to wipe off all those frown lines from our foreheads and feel refreshed and reconnected. And to achieve a perfect balance between the mind, body, and soul, all we have to do is […]
Jan 21

Dance Like Your Doctor Is Watching: It’s Great for Your Mind and Body

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Two new studies say that dancing may keep you healthy well into old age, potentially by reducing the risk of disability and dementia. One paper, published in the Scandinavian Journal of Medicine & Science in Sports, looked at how various forms of physical activity affected about 1,000 elderly Japanese women and their risk of becoming physically disabled, as measured by their ability to complete tasks like walking, bathing and dressing. The women were asked about their general health and the types of physical activity they regularly did, and were monitored for signs of disability over eight years. During that time, 130 women met the criteria for disability. The researchers found that physical activity generally helped women remain independent as they aged, but certain types of exercise seemed to have larger effects than others — and dancing led the pack. The researchers found that women who frequently danced had a 73% lower chance of becoming disabled during the study period, compared to women who did not. None of the other exercises, including calisthenics, walking and yoga, had such a strong association after adjusting for demographic and health factors. The secret may be that dancing requires a variety of different skills, both […]
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