Jul 01

10 Tips for Boosting Your Stamina After 50, According to a Fitness Expert

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Build up your stamina for a more energetic life.   There are so many things that change as you age. This includes a decline in muscle mass and strength, how swift you are, and your stamina. It’s important to plan the right fitness routine to compensate for these natural changes. We spoke with Tevia Celli, indoor cycling instructor and VP of experience for CycleBar, who provides the 10 best tips to boost stamina after 50. Stamina is what gives you the energy and strength you need to be able to perform physical activity for an extended period of time. “Building stamina through activities like cycling is crucial for promoting overall health, preventing age-related health issues, and ensuring a high quality of life as you age. It addresses various physical and mental aspects that contribute to overall well-being,” explains Celli. “Maintaining and improving stamina contributes to increased longevity and a higher quality of life. It supports independence by ensuring you can carry out daily activities with ease and reduces the risk of age-related health issues that may limit mobility.” Remember to check in with a healthcare professional before kicking off any new fitness routine. Keep reading to learn all about Celli’s […]
Jun 28

A workout for your brain

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Can an exercise routine really help keep your mental “muscles” in good shape? Fear of losing your memory and thinking skills is one of the greatest concerns of getting older. Maybe that’s behind the increasing number of clinics offering brain fitness programs. “Brain training” isn’t a typical exercise program; it incorporates a number of activities and lifestyle changes to help boost brain function. “People come in with problems accessing words or memories or making decisions, and we do see them improve, although we can’t say it’s from any one therapy,” says neurologist Dr. Alvaro Pascual-Leone, director of the Brain Fit Program at Harvard-affiliated Beth Israel Deaconess Medical Center.   What’s involved? A typical brain fitness program incorporates the following. Physical exercise. “Exercise increases activity in parts of the brain that have to do with executive function and memory and promotes the growth of new brain cells. But most of us don’t work hard enough to realize the benefit. You have to push yourself, and that requires being cleared to exercise and wearing a monitor to get your heart rate to a certain zone. It’s a different heart rate for everyone, and we supervise it,” says Dr. Pascual-Leone. Cognitive training. This is exercise […]
Jun 25

How to Take a Bath That Soothes Your Mind and Body

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There’s more to a relaxing soak than dipping into hot water with a glass of wine in hand.   In today’s hectic world, it’s easy to fall into the routine of showering, throwing on clothes, and running out the door. But slowing down to take a bath every once in a while—either in the morning or evening—can benefit both your mental and physical health. “The power of a bath cannot be underestimated,” says Tim Hollinger, co-founder of Bathing Culture. “There is a reason why, after bathing, you feel so good. Fundamentally, baths create the perfect conditions for our bodies and minds to repair and revitalize themselves.” A British study found that bathing may help reduce inflammation, ease tension, and soothe headaches. Meanwhile, a 2018 study found that routinely bathing versus just showering can benefit both our physical and mental health. Taking the time to slow down is meditative, and if you add luxurious ingredients, it can also be a boon to your skin’s health. Ready to take the best bath of your life? Follow these steps.   Start With a Mantra For a more intentional experience, consider starting your bathing routine with a simple mantra or mission to set the […]
Jun 22

Why exercise is important: 9 long-term benefits of exercise on the body and mind

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We know that exercise is important for keeping fit day-to-day, but a new study has shown that sticking to your workouts now can have huge benefits on your long-term health. Good things come to those who wait, or so the saying goes, and that’s never more true than when talking about fitness. While we all want to reap as many of the immediate benefits of exercise, the real magic happens when we are committed to our training. Science supports this. According to a new study, we should be getting at least double the recommended minimum amount of moderate exercise every week whilst in our 20s not just to stay fit, but also to reduce the odds of developing hypertension in later years. This potential benefit is even greater in those who continue the exercise habit into their 30s and beyond, where it decreased the risk of high blood pressure by up to 18%. So, it’s not just about gains in the present, but building a routine that helps prepare your body for the future. Building a stronger and more resilient body and mind happens over the long-term – taking days, weeks, months or even years of training. The results and […]
Jun 19

6 Tips to Improve Mind-Body Well-Being

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Mind-body well-being is a multi-faceted concept that includes a person’s physical, mental, emotional and social well-being, and how it affects their ability to live a fulfilling life. Jenna Bradesca, MMS, PA-C is an integrative medicine and lifestyle consultant at University Hospitals Connor Whole Health, which partners with the conventional medicine team to equip patients with evidence-based therapies to take charge of their health. “It’s important to look at the whole person when determining how best to help them,” says Bradesca. “I recommend that people optimize their sleep patterns, physical activity, stress reduction practices, nutrition and social connection. Finding balance in these pillars of health can result in sustainable, lifelong improvement in one’s mood and overall quality of life.” A whole-health approach shifts the question from “what is the matter with you?” to “what matters to you.” Understanding a patient’s motivation and purpose is crucial in building a trusting and compassionate relationship.   A Whole-Person Approach to Well-Being There are a number of ways to improve well-being. Whether you’re a working mom juggling too many demands or one of the millions of people who manage chronic health conditions, it’s all too easy to let self-care fall by the wayside. The good news […]
Jun 16

7 breathing techniques that can calm the mind faster

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Here are some breathing techniques for you to calm your mind Anxiety and stress have become all too common, affecting millions of people worldwide. The high rise of anxiety and depression has left many searching for natural ways to find solace and calm their minds. While there’s no one-size-fits-all solution, one powerful tool that’s gaining recognition for its effectiveness in combating these issues is the art of mindful breathing. Here are 7 breathing techniques that can help calm your mind faster and provide you with a sense of peace.   ​Oxygenation of the brain Deep, controlled breathing ensures that your brain receives an adequate supply of oxygen, which is essential for maintaining cognitive function and emotional regulation. When you take slow, deliberate breaths, you increase oxygen flow to the brain, enhancing its overall performance and clarity. Well-oxygenated brain cells function more efficiently, allowing you to think more clearly and rationally, which can reduce feelings of anxiety and stress. By ensuring your brain is well-nourished with oxygen, you are not only calming your mind but also fostering a healthier mental state. The simple act of mindful breathing can make a significant difference in your daily life, helping you with the challenges […]
Jun 13

8 Ways To Stay Physically and Mentally Healthy

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Take time to focus on your health and well-being with these expert tips.   The last few years during and after the COVID-19 pandemic had a serious effect on our collective physical and mental health. Exercise routines and other healthy habits became harder to keep up with during the time of business closures, social distancing and lack of motivation. The disruption of many “pre-COVID” ways of life put many people in a state of languishing, whether they know it or not. To combat this, our Workforce Health team, made up of health coaches, dietitians and exercise physiologists, compiled tips to help you stay physically active, mentally sharp and emotionally connected during any phase of your life, whether to start over or refresh an existing routine.   Get Up and Move Physical activity does more than improve your physical health. It releases endorphins that boost your mood and reduce stress. “Exercise boosts levels of serotonin, dopamine and norepinephrine. It gives you a general good feeling about being in control in an otherwise uncontrollable situation,” said Duane Milder, Workforce Health coach. There are plenty of fitness apps and websites to help you develop an at-home exercise regimen, and many strength-training exercises can […]
Jun 12

Benefits of beach yoga: Tips, tricks, and best poses

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Stretching out on a sun-kissed shore, the rhythmic sound of waves crashing nearby, beach yoga offers a serene fusion of nature and exercise. Embraced by enthusiasts worldwide, this holistic practice not only enhances physical well-being but also nourishes the soul. Whether you’re a seasoned yogi or a novice, mastering the art of beach yoga requires a blend of mindfulness, adaptability, and a willingness to connect with the elements.   Choosing the right spot: Selecting the perfect location sets the stage for a harmonious beach yoga session. Look for a spot with firm, flat sand to provide stability during poses. Avoid areas close to high tide lines to prevent interruption from incoming waves. Additionally, opt for quieter stretches of coastline to maximise tranquillity and minimise distractions. Sun protection: While basking in the sun’s warmth can be invigorating, safeguarding your skin is paramount. Apply a broad-spectrum sunscreen with a high SPF rating to shield against harmful UV rays. Donning a wide-brimmed hat and UV-protective sunglasses adds an extra layer of defence, ensuring your beach yoga experience remains enjoyable and sunburn-free. Staying hydrated: Exercising under the sun’s relentless gaze can quickly lead to dehydration. Bring along a reusable water bottle filled with refreshing […]
Jun 08

How to Achieve a Strong Mind and Body (Part 2)

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Achieving a strong mind and body through health and wellness is no easy task. It requires dedication, hard work, and discipline. But with the right tools and approach, you can achieve a strong mind and body in no time. In this blog post, we’ll explore the benefits of health and wellness, discuss how to make healthy lifestyle changes, and provide tips to help you achieve a strong mind and body. So, if you’re looking to take your health and wellness to the next level, read on!   Set realistic goals Goal setting is an important part of staying healthy and achieving your desired physical and mental states. When setting goals, it’s important to make sure that they are realistic and achievable. Make sure that you break down your goals into small, achievable steps that you can take to reach your ultimate goal. For example, if you want to run a marathon in the next year, break it down into smaller goals such as running three miles per week for the first few weeks, then gradually increasing the distance. Also, make sure that your goals are specific and measurable so that you can track your progress. If you set realistic goals, […]
Jun 04

Five Tips to Keep Your Mind and Body Inspired to Workout

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Many people start fitness routines, but stop when boredom hits or results aren’t showing fast enough. Try incorporating these tips into your fitness strategy.   Set Attainable Goals Whatever the goal may be, make sure to adapt your life around accomplishing it. It may be easier to create mini-goals that are achievable within a shorter period of time, in order to reach that all-encompassing goal.   Track It Download a fitness app on your smartphone to track what exercise you did, for how long, and how you felt after. Keeping a record of your fitness plan will help remind you of the progress you have made and motivate you to keep going. For extra motivation, some apps also include access to workout ideas and a personal trainer.   Join Forces with a Friend Exercising is always more fun with a workout buddy. Invite your neighbor, co-worker, or loved one with similar interests, and make working out something to look forward to.   Don’t Make It Feel Like a Routine Naturally, people need variety to stay motivated. After doing the same workouts for a period of time, your body and mind will adapt and hit a plateau. Find new fitness activities […]
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