Oct 22

How Indoor Cycling Benefits Your Physical and Mental Health

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Indoor cycling benefits basically every muscle — including your brain. Here’s how to start your own routine and reap the health and fitness rewards.   Like it or not, indoor cycling is a fitness trend that refuses to die down. It feels like pretty much everyone is guilty of flocking to a couple of classes per week or has even made the plunge and added something like a SoulCycle at-home bike to their home gym. And for good reason: Indoor cycling has crazy benefits for ladies and gents alike, from your muscles to your mental health. As any dedicated cyclist knows, there’s a lot more to the sport than flashy indoor bikes with on-demand, interactive workouts. Cycling is one of the best forms of cardio you can do, especially long-term. “Cycling is non-weight-bearing, so it reduces the risk of injuries due to wear and tear on your joints, particularly your knees,” says Robert Mazzeo, Ph.D., associate professor of integrative physiology at the University of Colorado Boulder. Knees are commonly the first joints in the body to show signs of aging, so it’s important to take care of them over your lifetime with healthy, gentle forms of cardio, such as cycling, […]
Oct 19

3 yoga techniques to stay active in monsoon

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Wondering how to stay active during monsoon season and get rid of this gloomy feeling? Try these 3 yoga poses suggested by celeb yoga trainer Anshuka Parwani. The monsoon season has poured into our lives once again. Though it can bring much-needed relief from the cruel summer heat, they also rain down on a lot of our plans. It is no secret that the weather affects our mood and behaviour patterns. In the monsoon, when the days are dark and our activity gets limited, it is easy to feel down. But trust yoga to stay active! I know monsoon is a season for curling up in bed, but not being active makes us susceptible to more infections and the lack of physical activity can have long-lasting effects on our health as well. The rainy season is a good excuse for skipping your morning jog or avoiding the gym, but the tips I have for you here can be done from inside your house while enjoying the rain. All you need is a yoga mat. Motivating yourself to stay active in the gloomy weather can be tough, but these simple yoga asanas and breathwork will provide you with just the boost […]
Oct 16

How Exercise Protects Your Brain’s Health

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Exercise that gets your heart pumping helps keep your body and brain in tip-top shape   You’ve taken to the heart recommendations to get at least 150 minutes of moderate-intensity aerobic physical activity a week to improve your physical fitness. Or … maybe you haven’t, but you’re looking for another reason to add more movement to your days. What you might not realize is that with every step you take, every mile you pedal or every lap you swim, you’re enhancing your cognitive fitness. Yes. That’s right. Moving your body can help your brain work better. (Does that blow your mind or what?!) “We know that physical exercise, and aerobic exercise in particular, is very beneficial for maintaining brain health, even in people who are at risk for developing dementia and Alzheimer’s disease,” says neuropsychologist Aaron Bonner-Jackson, PhD. “With regular exercise, you can make a major difference in terms of how your body is functioning and, as a result, how your brain is functioning.” We talked with Dr. Bonner-Jackson and physical therapist Christy Ross, PT, DPT, about how exercise boosts your brain health, and how much exercise you need.   The science of exercise and brain health In a recent […]
Oct 13

Meditation for all: A beginner’s guide to mindful living

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Meditation has rapidly gained traction in recent years, with many deciding to undertake the transformational journey; yet others fail to understand what meditation truly is. And while some may be eager to start their own journeys on to self-healing and self-discovery, they may be unaware of the correct way in which to do so. Sameera Afreen, meditations facilitator and communications specialist at Satori Meditations, explains, “Meditation, essentially, is a state of being where we are completely aware, present and non-judgmental. It is knowing how you feel in a certain moment without identification of the mind. In other words, it is being in a state of no mind.” If you are a beginner who is wondering whether meditation is for you, the good news is that meditation is for everyone, regardless of their age, socioeconomic background or vocation in life. Meditating regularly makes one more receptive and open, thus enhancing the way one experiences life. Additionally, it makes us conscious of our own biases, allowing us to be aware of our partialities when making decisions in our day-to-day lives. “Every individual is different — we are each raised in different ways, growing up in different environments and this affects our psyche, […]
Oct 12

Depression: 6 Tips for Eating Well When Cooking Feels Impossible

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If you’re feeling down, preparing a meal can feel like a major task. Experts share their best tips for making meal prep easier and choosing foods that will help lift your energy and mood.   For people with depression, fueling their body with high-quality nutrition can literally help change their life for the better, according to a slew of studies. Not surprisingly, research shows people who consistently eat healthy foods by, say, following the Mediterranean diet (which is centered on plant-based foods, olive oil, and heart-healthy omega-3 fatty acids from fish) often have better mental health than people whose diet is centered on red meat and processed foods high in saturated fats, sodium, and added sugars. But nourishing your body when you have depression can be easier said than done, especially if your mood or energy is low to prepare even one meal, or if you don’t have an appetite at all. When you’re struggling with depression, it’s not uncommon to have no initiative to shop for food, prepare a meal, or clean up afterward, says Amy Gorin, a plant-based registered dietitian nutritionist in Stamford, Connecticut. “Some of the primary symptoms of depression — loss of motivation, poor concentration, difficulty […]
Oct 11

How to train your brain to truly enjoy exercise, according to science

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Yes, you can mold your mind to extract more pleasure from activity.   Truth: They woke up like this. Some people really are more inclined to find joy in exercise. But! You can rewire your brain to join that ‘love it’ group, research shows. When experts measured the electrical connectivity in the brains of people who are recreationally active, they found that those who perceive themselves as being highly tolerant of physical effort had greater levels of ‘remembered pleasure’ afterward, according to the new study by Florida International University. Meanwhile, those who said they were not as tolerant had a certain amount of ‘anticipatory dread,’ or negative feelings, before the work even started. The good news is that you can teach yourself to be more accepting, physically and mentally, of movement—which will help you feel excited about exercise in general and crave it more often. By trying some (or all!) of these tactics, you’ll likely notice benefits immediately, says study lead Marcelo Bigliassi, PhD. To extend the effect, keep efforts ongoing, so subtle changes compound over time. Onward!   1. Add appeal to the flavour of exercise you already like. Let’s say you don’t mind weight lifting but definitely don’t […]
Oct 08

6 Calming Self-Care Activities for People With Anxiety Disorders

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Exercising regularly, filling your plate with nutritious foods, and other strategies can not only ease your symptoms, but they can help your treatment work better, too. Alongside treatments like talk therapy and medication, lifestyle management strategies — including self-care — can help people with anxiety disorders feel better. Self-care is any activity that helps you keep up your mental and physical well-being. In general, a solid self-care routine can help you curb stress, lower your risk of illness, and boost your energy. For anxiety disorders in particular, self-care can actually help make your treatment more effective. “Self-care is crucial for individuals with anxiety disorders as it serves as a fundamental tool to manage and alleviate symptoms,” says Joel Frank, PsyD, a clinical psychologist in private practice in Los Angeles. Here are six expert-backed self-care activities that can help keep your anxiety symptoms at bay.   1. Exercise Regularly It’s well-known that exercise can do a lot of good for both physical and mental health — and anxiety is no exception. “Exercise and physical activity can be powerful tools for treating anxiety,” says Dr. Frank. Research backs this up. One study showed that regular exercise may help improve symptoms among people […]
Oct 05

What You Need to Know About Rest Days for Your Workout Plan

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You might have heard that you need to go hard every day for success. You heard wrong.   TAKING A NO days off mentality to accomplish your fitness goals might have short term benefits, but likely wind up putting yourself at risk of injury in the long run. That type of mindset is an antiquated concept of old-school gym culture as useful these days as a rusty barbell. You can pick it up and try to give it a few reps, but you’ll be better off with a newer, more modern approach. Rest days are not for the weak. That can be hard to swallow if you love training, and if you have big-time goals you’re working hard to achieve. If that’s you, you’re wondering exactly how many rest days do you really need to optimize your recovery? What if you’re training for a race or pushing for a PR? Taking time off when you have a goal staring back at you can be difficult—so how long should you break before you get back into your workout plan? How many rest days are needed in a week of training? Here, Kurt Ellis, C.S.C.S., owner and coach at Beyond Numbers Performance, […]
Oct 01

The Secret Tricks for Getting a Lean Body After 60, Say Experts

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Just because it’s harder doesn’t mean it’s impossible.   There’s no getting around it—as you get older, it becomes progressively harder to run the six miles you used to do each morning. Your strength, balance, and mobility naturally decrease with age, and it’s harder for many people to stay strong and manage your weight. “[As you age] there’s a steady increase in fat mass and changes in body composition, as well as an increase in insulin resistance,” says Leada Malek, PT, DPT, CSCS. “There are also changes in bone density, joint stiffness, and sometimes posture, and all these factors can contribute to metabolism and muscle mass changes after 60,” she adds. What’s more, as you age you often see a reduction in metabolic rate due to the loss of muscle mass. “Your body makeup also starts to shift where what was once muscle turns to fat since you typically stop using your muscles and don’t need to maintain them anymore,” says Caley Crawford, NASM-CPT, trainer and director of education for Row House. These factors make it harder to lose unwanted weight and maintain a lean body after 60, she says. Because of these changes, people often feel weaker and less […]
Sep 28

Your brain needs more rest than you’re giving it. These 9 tips can help.

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Brain health is not just about sleep. Here’s how to focus on adding more restful moments into your day   When you think about getting rest, which of these situations comes to mind?   A. Enjoying a good night’s sleep B. Taking a midday nap C. Reclining on the sofa to watch mindless television   While these restful moments all have their place in daily life, it’s a common misconception to view rest as an entirely passive experience. True rest, say experts, is not just about being sedentary or in the prone position — it’s also about giving your brain the restorative breaks it needs to function at an optimal level. While adequate sleep is essential to brain health, many forms of rest involve activity, not slumber. “The most restorative kinds of rest — the things that recharge our mental and physical batteries most effectively — are the things that are active rather than passive,” said Alex Soojung-Kim Pang, author of the book “Rest: Why You Get More Done When You Work Less.” “Going for a long walk or hike or working out can give us more rather than less energy and leave us feeling mentally more rejuvenated.”   This […]
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