May 29

Top 9 Benefits of Exercise (and How Much to Do)

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You hear it all the time: Exercise is one of the most important things you can do for your health. It’s “the closest thing we have to a miracle drug,” says Gene Shirokobrod, DPT, co-founder of Recharge in Ellicott City, MD. “It has significant benefits and very few side effects.” Those benefits go far beyond your physical body. Exercise can boost your mood, help you sleep better, and keep your body humming smoothly, not to mention reduce your risk of chronic disease. Nearly half of WebMD readers polled say they exercise at least once a day. How much does it take? For adults, experts recommend at least 150 minutes of moderate-intensity aerobic exercise per week (which you can split up any way you like, such as 30 minutes a day 5 days a week) and 2 days of strength training activities. You don’t have to lift a certain amount of weight or run a specific number of miles. And if you’re not active now, start slowly. “A little bit goes a long way to getting started and building good habits. It makes a big difference,” says Mark Hutchinson, MD, president of the American College of Sports Medicine Foundation. Here are […]
May 26

The best kind of workout? One that trains both your body and brain

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We already know exercise is good for our bodies, but it’s also an essential tool for managing mental health. Yet many people still separate physical fitness from mental wellness, viewing them as two different goals rather than parts of the same whole. Too often, workout routines are designed with only the body in mind, focusing on burning calories, building strength or improving flexibility. What’s often missing is intentionality — movement designed not just to make you sweat but also to help you feel better mentally and emotionally. Research shows that consistent physical activity can ease symptoms of anxiety and depression, sharpen executive functioning and improve sleep quality, a key factor in emotional regulation and overall mental health. But not all movement is created equal when it comes to mental health. The type of movement — and how you approach it — matters. As a mind-body coach in professional sports for more than two decades, I have helped elite athletes build durable, mobile bodies while also supporting their mental resilience — using movement and breath to regulate the nervous system, stay grounded under pressure and maintain sharp focus. These same tools and principles can help anyone strengthen body and mind, improving […]
May 23

Trikonasana: The Yoga Pose That Strengthens Body & Calms Mind—Steps, Benefits & More

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We all know yoga is great, but how many of us actually include it in our routine? Not many of us, right? However, that doesn’t take away anything from the magical healing practice that is yoga. Today, we’re gonna talk about one of the many asanas that could help your body in multiple ways. Trikonasana is an asana that is easy to do, helps the body and mind, and doesn’t really require fancy equipments, except a normal yoga mat. It opens you up, stretches out the tension you didn’t know you were holding, and reminds you how strong and grounded you really are. We have listed the procedure, benefits, and precautions of Trikonasana that’ll help you learn about this healing pose and will force you to incorporate it in your routine.   What Is Trikonasana? Trikonasana is a wonder! It is a foundational standing yoga posture that combines strength, stability, and deep stretching. We might not be great with Sanskrit, but we all know what a trikona means, right? It means a triangle. Symbolically and physically, it reflects balance and grounding, forming a triangular shape with the body that promotes both openness and alignment. It’s often one of the first […]
May 21

Best yoga asanas to reduce daily stress, support your nervous system

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Yoga for stress relief: With simple techniques like breathing, meditation, and gentle yoga poses, you can calm the mind, relax the body, and restore balance. Practice these asanas to build clarity, emotional stability, and greater resilience to stress. Stress affects everyone. It can be due to work, family, health, or just the fast pace of modern life. No matter what the reason, stress often leaves you feeling tired, anxious, and mentally scattered. Over time, it starts to affect your nervous system, focus, and well-being. Therefore, managing stress is important and yoga can come to your aid. Yoga offers practical tools to manage stress and strengthen the mind. With just a few minutes of daily practice, you can feel calmer, clearer, and more in control. “Yoga views the human system holistically, where the mind, body, and breath are in constant dialogue,” says Himalayan Siddhaa Akshar, Author and Founder of Akshar Yoga Kendraa. He explains that stress is not just a mental issue, it also affects you physically by disturbing the balance of our nervous system. According to him, practices like yogic breathing, meditation, and simple postures can create space in the mind and help restore that balance. “With regular practice, the […]
May 18

Simple ways to detox your mind, body, and soul

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It’s time to refresh your mind, body, and soul… Between work, family, and the stresses of everyday life, it can be hard to carve out time for yourself. You always seem to end up at the bottom of the priority list. Jobs you should be doing. People you should be looking after. You can end up shouldering everything and sabotaging your alone time. So Keri has drawn up three ways to detox your mind, body, and soul as we kick off 2023.   1. Create serenity at home Technology, social media, frenetic schedules, and the cult of consumerism can leave you feeling anxious and unfilled. Make your home a refuge from these negative aspects of the outside world by trying some of these easy, calming tricks. Simple things like.. Setting up your own personal quiet space where you can find peace and reconnect with your spiritual self for about 15 minutes each day. Candles and natural light are essential in the creation of a peaceful living environment. Light generates energy, amplifies space, and nurtures the soul. Create a little sanctuary in your garden where you can rest. Water the plants, drink a herbal tea or enjoy your own little natural […]
May 17

12 Postures of Surya Namaskar: A Daily Ritual for Body and Mind

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Starting your day with a practice that energizes your body, calms your mind, and sets a positive tone for the hours ahead is what Surya Namaskar, or Sun Salutation, offers. This sequence of 12 yoga postures, known as the 12 postures of surya namaskar, is a total exercise system blending movement with breathwork and mindfulness practice. Adding the postures of surya namaskar to your daily routine provides transformative experiences whether you want physical strength or mental clarity or want to find peace.   Understanding the 12 Poses of Surya Namaskar   Protective Sun Salutations consist of 12 Poses of Surya Namaskar which follow specific movement patterns. These yoga poses work as one continuous sequence that delivers both flexibility and strength to your whole body structure. The standard set of surya namaskar performs twelve sequential poses which are named as follows:   Pranamasana (Prayer Pose) Stand straight with your feet together as you position your palms in front of the chest. Before beginning the sequence this posture acts to stabilize mental awareness and train muscle coordination.   Hastauttanasana (Raised Arms Pose) Breathe deeply while lifting your arms upward along with small backward bending of your spine. This exercise extends from the […]
May 14

Brain health: 7 everyday habits that secretly affect your mental health

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Brain health tips: Your daily habits, like sleep, diet, and stress management, greatly affect your mental health and brain function. Here are a few expert recommended tips to help improve them.   Are you feeling low, stressed, or anxious more often than usual, without any major reason? Sometimes, the little things you do every day, without thinking twice, can negatively impact your mental health. While these habits might seem harmless, over time they can add up and take a toll on how you feel, think, and function. According to the National Institutes of Health (NIH), mental health can be influenced by a combination of lifestyle factors including sleep, nutrition, physical activity, and social connection. When these areas are neglected, even slightly, your brain starts to send warning signs. Common symptoms include feeling overwhelmed, unusually irritable, tired despite resting, unable to focus, or disconnected from others. Left unchecked, these patterns can lead to anxiety, depression, or emotional burnout. Your everyday routine plays a huge role in your mental wellbeing. From sleep and diet to how you manage stress, these factors are deeply connected to your brain’s health. “Staying up late scrolling on your phone might seem harmless, but it disrupts your […]
May 13

Stress-Relieving Exercises to Help You Feel More Relaxed and Empowered

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Stress is an unavoidable fact of modern life, but that doesn’t mean you have to take it sitting or lying down. You can regularly take steps (pun intended!) to relieve stress to prevent it from taking a toll on your physical or emotional health. Among the very best ways to alleviate stress and anxiety is exercise, which brings a host of other health benefits too. This isn’t a one-size-fits-all proposition. From dancing to martial arts to walking, different types of exercise can help relieve stress. In fact, a review of studies in a 2023 issue of the British Journal of Sports Medicine found that various forms of physical activity – including aerobic, resistance training, mixed-mode and mind-body exercises – can improve psychological distress, anxiety and depression in adults. Trust me. As a certified Spinning and Pilates Reformer class instructor, which I do as a side gig, I can see the difference in my participants after each workout. They routinely leave the studio in a more upbeat mood, looking and feeling more relaxed. But it’s not just them – I personally get the same benefits. Pilates and Spinning regularly help me blow off steam, as well as make me feel strong […]
May 08

Calm your mind with these breathwork techniques

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Breathwork is one of the easiest yet most effective ways to manage stress, naturally. By concentrating on breathing techniques, you can calm your mind and body, reduce anxiety, and promote relaxation. These techniques are beginner-friendly and can be practiced anywhere with no special equipment. Learn how to harness the power of your breath for the best improvements in your mental well-being.   Deep breathing Diaphragmatic breathing Diaphragmatic breathing means taking deep breaths involving the diaphragm instead of shallow ones using the chest. This technique increases oxygen intake which can reduce heart rate and blood pressure. To practice, sit or lie down comfortably, placing one hand on your chest and the other on your abdomen. Inhale deeply through your nose such that your abdomen rises more than your chest. Then exhale slowly through pursed lips.   Structured breathing Box breathing technique Box breathing is a systematic technique that involves inhaling, holding your breath, exhaling, and pausing for equal counts. Usually practiced with counts of four seconds each step, this technique regulates the nervous system and reduces stress levels. It is often used by professionals working in high-stress environments owing to its calming effects.   Balanced breathing Alternate nostril breathing Alternate nostril […]
May 05

If You Want to Transform Your Life, Build These 10 Habits

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Research shows that about 40% of our daily activities are simply habits—automatic behaviors that shape our lives in profound ways. While we often think major breakthroughs come from dramatic changes, the truth is that small habits, consistently applied, create the biggest transformations over time. These aren’t just random behaviors but scientifically backed practices that can completely reshape your life when followed with dedication. Building effective habits isn’t about willpower or motivation alone. It’s about understanding how your brain works and leveraging that knowledge to create lasting change. The average new habit takes about 66 days to become automatic, not the 21 days often cited in pop culture. By focusing on the proper habits and implementing them strategically, you can create compound effects that transform every aspect of your life.   The Science of Habit Formation Habits are actions triggered automatically in response to contextual cues we’ve associated with their performance. They follow a simple loop: a cue triggers a routine that delivers a reward. For example, feeling stressed (cue) might lead to checking social media (routine), which provides an emergency distraction (reward). Understanding this loop is crucial because it allows us to replace bad habits with good ones. Your brain […]
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