Mar 12

10 Best Stability Exercises To Build Strength

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Boost your strength and balance with a personal trainer’s top stability movements.   Whether they admit it or not, everyone wants to feel strong. But not everyone has the time, desire, or ability to spend countless hours lifting weights in the gym. The good news is there are other ways to quickly and effectively build your strength, with stability exercises being one such approach. We chatted with Nadia Murdock, CPT, a certified fitness instructor at Garage Gym Reviews, who shares her top 10 stability exercises to build strength that you can seamlessly work into your workout routine. No matter where you are on your fitness journey, mastering these stability exercises can take your strength training to the next level. Stability exercises pack a ton of potential health benefits beyond boosting your strength. According to a 2022 study in Frontiers in Physiology, core stability exercises can enhance athletic performance and improve balance, coordination, and functional fitness (your ability to perform everyday tasks). “Focusing on exercises that improve your stability is key for many reasons, including improving balance, injury prevention, building core strength, boosting athletic performance, and improving posture,” explains Murdock. “Remember to use these exercises as a guide and start with […]
Mar 11

5 Best No-Equipment Exercises for Men in Their 50s

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Give your fitness routine a boost with a trainer’s top-recommended exercises. There are a lot of changes that happen to a man’s body as he ages—some of which are not for the best. That’s why it’s a necessity to establish healthy habits when you are young, so you can lead your best, fittest life as you grow older. Not doing so can lead to the loss of lean muscle, unwanted weight gain—especially in your midsection—and potential health issues. One healthy habit you can do in your 50s to support your overall health is having some sort of physical fitness routine. Being as physically active as you can when you age is one of the best gifts you can give yourself. According to the Centers for Disease Control and Prevention (CDC), exercise can push off or help you avoid many age-related declines, and it keeps your muscles strong. This is integral in order to live an independent lifestyle, keeping you in check for daily chores, to-do’s, and activities. It’s recommended to get a minimum of 150 minutes of moderately intense exercise per week or 75 minutes of vigorous physical activity, along with two days of strength training. The good news is […]
Mar 08

The best way to do Full Moon Meditation to clear your mental blockages

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Full moon meditation is a guided form of meditation that uses visualization as a way to encourage healing of the body, soul, and mind. A full moon is considered an auspicious occasion across many cultures in the world. It represents completion or fruition in nature. Spiritually, it is believed that the illumination intensity of the full moon allows the release of powerful energy from the cosmos, and provides spiritual energy for the one practicing full moon meditation. In this article, we will delve deep into the benefits of practicing full moon meditation, and how to do it effectively.   What Is Full Moon Meditation? Full moon meditation incorporates chanting and breathing practices, mainly practiced when the moon is full and bright. It has several positive effects on a mental, physical, and spiritual level. The main reason behind the positive effects of full moon meditation is that the moon shares a natural rhythm with water, being the force behind high tides, and our bodies are primarily made up of approximately 75 percent water. Full moon meditation is a practice that has been embraced across cultures since old times. Its roots go back to ancient yogic traditions, and this practice plays a […]
Mar 04

Your brain needs a break. Try these 6 expert-approved tips

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A well-rested mind feels refreshed, alert and focused. In our fast-paced society, we are constantly surrounded by numerous stimuli, and our minds race with a multitude of thoughts — ranging from what to have for lunch to pondering others’ opinions of us or whatnot. You get the point. Science says brain breaks are important. Several studies have shown that your brain needs rest for various reasons. Firstly, the continual influx of information and tasks that we put our brains through can lead to mental fatigue. Even a computer cannot process data 24/7; and just like you don’t want your computer to crash, similarly, you should also give your mind some rest. A 2010 LexisNexis survey shows that our habit of being constantly busy doesn’t necessarily equate to increased productivity. In fact, by taking adequate breaks, our brain can contribute to better attention, motivation, productivity, creativity, and memory formation. Before going into how to give your brain a break, let us understand what exactly giving your brain a break means. Dr Manish Kumar, a neurosurgeon at Venkateshwar Hospital in Dwarka, New Delhi, explains that when we say brain break, it does not mean that our brain is not working, as it […]
Mar 01

What Is Mind-Muscle Connection and Why It Is Important?

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Mind-muscle connection (MMC) refers to paying attention to your body while moving. MMC does more than just promote progress with purpose. It also entails thinking about directly engaging the core muscles as you move. The mind-muscle connection is an intentional and conscious type of activity. It refers to the capability to direct the tension created during exercise to a muscle group or area of muscle throughout the body, which differs between passive and active strength movement. When concentrating on the use of muscle groups to generate contractions, the brain recruits a higher proportion of muscle fibers to accomplish the task. This also prevents muscle fibers that are not in use from being innervated. The body can gain size and muscle strength in all the correct spots if you create tension in the correct muscles.   What Is The Importance of the Mind Muscle Connection? According to research, thinking more deeply about muscles’ movement stimulates the muscle tissue more than conducting the exercise without paying attention to it. In other words, the more you focus on the target muscle while going to perform an exercise, the more strength and memory you will gain. When we direct our thoughts and attention to […]
Feb 28

Mental Health: Try These Self Care Tips To Boost Your Health

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Here we discuss a list of self-care tips you can follow for better mental health. Self-care plays a crucial role in maintaining and boosting mental health. These can help boost not only your mental health but your overall health and quality of life. Self-care tips ensure you get the treatment you require to function well. In this article, we discuss a list of self-care tips you can follow for better mental health.   Here are 10 self-care tips that can positively impact mental health:   1. Regular exercise Exercise releases endorphins, which are natural mood lifters. It also helps reduce stress hormones. Find an activity you enjoy, whether it’s jogging, yoga, or dancing. Start with small goals and gradually increase intensity.   2. Adequate sleep Quality sleep is essential for cognitive function and emotional well-being. It helps in managing stress and improving overall mood. Establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is comfortable.   3. Healthy nutrition A balanced diet provides the necessary nutrients for brain function and emotional stability. Include a variety of fruits, vegetables, lean proteins, and whole grains in your meals. Stay hydrated and limit processed foods.   4. […]
Feb 27

Here’s how you can protect your skin while working out in winters

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Workout helps you in more ways than one- from bursting with stress to keeping you fit and active. It’s hard to imagine that there could be any downsides to sweating it out. Well, turns out, it can. Not on the body but it can ruin your skin especially if you work out outdoors in the colder months of the year. Skin expert, Dr Manasi Shirolikar, Consultant Dermatologist and Founder of the online consulting brand (drmanasiskin.com) says “Winter air tends to be not only colder but also drier. If there is some wind, it can also lead to drying your skin out. This can cause irritation and barrier impairment.” She also laid down some important tips to keep in mind while working out in low temps so your skin doesn’t pay the price of your workout session:   1. Don’t Skip Sunscreen People mistakenly think they won’t get sun damage during winter but that is not the case. Use sweat-resistant sunscreen not just on your face but also on your body if you are working out during the day. Opt for SPF 30 or higher. A cream-based sunscreen will moisturise, whereas a gel-based one would be better for oily skin.   […]
Feb 25

Recharge your mind and improve work productivity with these yoga asanas

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Postures that stretch the back muscles are considered cooling in Ayurveda, and soothing for those feeling overly stressed, frustrated, or angry   Work productivity can reduce due to multiple reasons — having a poor manager, not feeling a connection with your workplace and its values, or the work, in general. While there are some remedial measures like feedback, and open communication that can help, it may take time before the changes are actually reflected. That is where our personal philosophy, stress management skills, and ability to cope with tough situations can come into play. Yoga is an empowering practice that can help you manage stress because it integrates three aspects of health and wellness – body, breath, and mind.   Here are a few yoga techniques that are exceptionally helpful in coping with stress.   Sun salutations Moderate levels of aerobic exercises are great for mental health, and sun salutations are perfect for that. When practised with the correct breathing pattern, for 6-12 rounds, they help relieve tension, elevate mood, and boost energy, too.   Balance on one leg Single leg balances like tree pose, warrior III, or dancer’s pose help improve balance and stability. The simple act of balancing […]
Feb 24

Depression may be making you hotter, literally, study finds

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A study published in Scientific Reports has found that people with depression have higher body temperature. The recognition of major depressive disorder has risen significantly over the years. People are not only recognizing the value of acknowledging their symptoms but also seeking necessary help. Mental health issues are often considered to be difficulties of the mind. However, it was debunked many years ago that mental health issues can alter the brain and body chemistry. Researchers from UC San Diego and UC San Francisco looked at data from participants and measured their body temperature. They predicted that individuals with depressive symptoms are likely to experience heightened body temperature. They believe that their research contributes to furthering our understanding of depression.   How does depression impact body temperature? Much research has been done to understand the signs of major depressive disorder. While studies have been conducted on the relationship between MDD and body temperatures, they have been done on a small scale. It means that the sample of people included in studies is small. The aforementioned study tried to take a step higher and included 20,000 international participants. As it had a large number of participants, its findings became relatively more valid […]
Feb 21

Feel like a slug? You may have the wrong exercise mind-set.

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A new study shows that thinking you’re failing at exercise is bad for your health. Tracking all your movements can help. Many of us worry that we don’t get enough exercise. But the mere belief that we aren’t moving enough can have negative consequences for our health, according to emerging science about how our mind-set affects our bodies. A fascinating new study of mind-sets and exercise, though, shows that learning how much we actually move by tracking our steps could help us start thinking of ourselves as active people, which can pay health dividends, even if we don’t start exercising more. In the study, 162 adults who had never counted steps before wore tracking watches for four weeks. One group was given a watch that wildly inflated step counts — instead of averaging 7,000 steps, they thought they walked 9,800. Another less-fortunate group wore a watch that deflated step counts, lowering them by about 40 percent, to around 4,000 a day. And two groups wore watches that told the truth — they were walking about 7,000 steps a day. But some of the participants also watched videos about the power of mind-sets and how they can influence our health. These […]
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