May 22

5 Types of Exercise That Boost Brain Health

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All exercise supports a healthy brain—but these types of workouts are especially beneficial. It’s no surprise that exercise supports a healthy brain. Working out not only offers some incredible, immediate perks, like boosting your mood, clearing your head, and giving you that post-exercise high, it also causes some remarkable things to happen in your brain for long-term cognitive health and functioning. “Exercise in general is probably the best thing you can do for your brain,” says Matthew Stults-Kolehmainen, Ph.D., FACSM, exercise physiologist and exercise researcher Yale New Haven Hospital. “In fact, some researchers think the initial function of the brain was to help people to move.” The positive links between physical exercise and brain health—mental health and mood management, memory and executive functioning, and degenerative brain disease prevention—is a significant topic of research and discussion. We’ve learned so much about the actual, structural brain changes that occur during exercise, including changes in brain volume and connectivity, the amount of oxygen going to cerebral tissue, neuroplasticity (how our neurons grow, change, and communicate), and increases in brain-derived neurotrophic factors (BDNF, a protein crucial for maintaining and creating neurons), and so much more. Researchers and doctors are now diving deeper to figure […]
May 19

5 Mindfulness Breathing Exercises You Can Do Anywhere, Anytime

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We breathe all day, every day without thinking about it—but something truly transformative can happen when the breath becomes something we do think about. Attention to the breath—and intention of the breath—is a fundamental facet of mindfulness, the practice of cultivating non-judgmental awareness of the present moment. Mindful breathing techniques can be used to moor you to the present, influence your thoughts and emotions, and promote calm (mentally and physiologically), says Jamie Price, the founder of MyLife, an award-winning meditation app. Different types of breathing techniques have been linked to numerous health benefits, from reducing oxidative stress levels (free radical imbalance) and regulating negative emotions to easing anxiety symptoms and improving cardiovascular function. “The breath is such a great anchor [to the present] because it’s with you and happening naturally all the time,” Price explains. “If you get in the habit of using your breath as an anchor, and become more aware of your thoughts and emotions, you can stop them before they gain momentum in a way that contributes to stress or anxiety.” Breathing exercises are an accessible entry point into mindfulness. You already know how to inhale and exhale. Now, learn how to observe your breath, sense it, […]
May 16

Train your brain: 5 exercises to boost its function and memory

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Never underestimate the power of workout for the brain! Here are 5 brain exercises that can improve focus and memory, keeping it young.   Without even realising it, we talk, lift, bend, dance, breathe, and do many other activities every day. Do you know how? Every single daily job you carry out is made possible by your brain! So how can brain fitness be neglected? Ladies, keep in mind that you may have a number of problems both mentally and physically if your brain is weak. These brain exercises are necessary to manage it and stop cognitive decline.   Why is brain fitness essential? If you neglect your brain health, you may have a number of issues such as: Cognitive decline Difficulty in learning things Higher risk of anxiety and depression Brain may struggle to solve problem Stress management can become tough Trouble in concentrating Brain fog   In order to find a way to boost brain health, Here are some insights from fitness expert Mukul Nagpaul, Pmftraining, and Fit India Movement Ambassador. He believes that the following simple workouts can improve brain health.   Brain exercises to improve function and memory “Exercises which are good for your heart are […]
May 13

Fitness on your mind? Make sure you stay away from these 5 things

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There is growing consciousness around how to stay fit and healthy, but are there any tips that can ease the process? Well yes, some tips can definitely be helpful. Read on to know more. Fitness has become paramount today, more so with a global health crisis like covid-19 taking over our lives. But is there a hack to achieve the healthiest body and mind? Well, it’s never a one-size-fits-all approach, but yes, there are some things that one must completely avoid to derail their journey. Of course, having a nutritious meal and moving your body are important, but there’s also other stuff that’s equally important. Ready to find out? Let’s go!   1. Do not give in to waking up at odd hours Of course, everyone wants to be a part of the 5 am club! It is being touted as the ultimate solution to achieving the perfect life, of course, fitness levels included. But are we all made the same? Our sleep patterns are all so different, so how is it even possible to wake up at the same time? If it works for you, that’s great! Else, find some time that works best for you.   2. Working […]
May 10

13 Benefits of Yoga: How It Helps the Mind and Body

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Many yoga benefits are physical, ranging from increased strength and flexibility to lower blood pressure. But a regular yoga practice also provides a variety of mental health benefits, such as stress relief and improved well-being, while increasing spirituality at the same time. Certain poses can be done just about anywhere, and a yoga session can go for hours or minutes depending on your schedule. Enjoy the many benefits of yoga by engaging in this practice in a way that fits your lifestyle best.   Yoga derives its name from the word “yoke,” which means to bring together. And it does just that—bringing together the mind, body, and spirit. Whether you use it for spiritual transformation, stress management, or physical well-being, yoga’s benefits are numerous.   What Is Yoga? The practice of yoga involves stretching the body and forming different poses while keeping your breath slow and controlled. This helps the body become both relaxed and energized at the same time. Dating back over 5,000 years, yoga is considered by many to be the oldest defined practice of self-development. The methods of classical yoga include ethical disciplines, physical postures, breathing control, and meditation. While it was first practiced in India, yoga […]
May 08

6 Benefits of Friendship and Why It’s So Important to Stay Close

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Invest in your besties In an age where many of us feel lonelier and more disconnected than ever—despite being chronically online—it’s never been more important to invest extra energy into our friendships. Platonic relationships are sometimes overlooked in our quest for romantic ones but friendship is just as important to our psychological wellbeing. Friendships can enrich your life in countless ways. Good friends teach you about yourself and challenge you to be better. They encourage you to keep going when times get tough and celebrate your successes with you. They help you build community But friends do a lot more than give you a shoulder to cry on; they also have a positive impact on your health. Some research even says friendships are as important to your well-being as eating right and exercising. Here’s why:   Friends Are Good for Your Physical Health It turns out that healthy relationships actually contribute to good physical health. Having a close circle of friends can decrease your risk of health problems like diabetes, heart attack, and stroke. Having strong social ties can also decrease feelings of loneliness, which evidence shows can take a toll on your longevity. According to a 2010 review, people […]
May 05

Here’s how to build mental strength and boost your wellbeing in just 20 minutes

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Learn how to build mental strength to boost your wellbeing, reduce stress, and sleep better   If you’ve ever wondered what mental strength means or how to increase mental strength, we’ve jumped in with two feet on the topic. Developing this skill could improve your overall wellbeing, reduce stress, and increase resilience. Let’s face it — life throws a lot at us. You might feel like you’re smashing it one day only to feel totally overwhelmed the next. And although this is normal, there’s a crucial factor determining how well you cope with brushing off the ups and downs called mental strength. While there doesn’t appear to be a clear definition of ‘mental strength,’ the term is typically interchangeable with mental resilience and emotional wellbeing, often developed through meditation or mindfulness techniques. Like you can train your muscles to improve their physical strength, you can also train your mental muscles. Unlike the gym, you don’t need physical equipment to develop mental strength, just a few self care ideas and lifelong mindset tools to help. We’ll guide you through how to increase your mental strength below and why it matters.   What is mental strength? According to Dr. Rami Hashish, injury […]
May 02

7 Great Exercises to Ease Depression

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Exercise may trigger feel-good chemicals in your brain that help alleviate symptoms of depression.   Exercise isn’t a depression cure-all — there’s no such thing. But plenty of research has shown that exercise can reduce or even prevent symptoms of depression. Among people with depression and similar health conditions, exercise appears to have substantial mental health benefits. For instance, a systematic review and meta-analysis from 2021 found that exercise can significantly improve depressive symptoms and quality of life when used as an add-on therapy to usual treatment — and the more exercise, the better, researchers noted. And a large study in The American Journal of Psychiatry concluded that engaging in physical activity of any intensity for at least one hour each week could prevent 12 percent of future cases of depression. What makes a fitness routine an excellent addition to your depression treatment plan? There are likely multiple factors. Biologically, exercise can increase certain chemicals in the brain that can help form new brain cells and new connections between brain cells. In addition to the direct effects exercise has on the brain, other physical changes that occur with exercise, such as cardiovascular fitness and improved metabolic health, promote brain health […]
Apr 28

The Top 5 Walking Habits That Slow Aging, Fitness Expert Reveals

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Learn how you can improve your health and slow aging by adding daily walks to your routine. Don’t underestimate the power of going on a brisk walk. Getting in this type of daily cardio and hitting your step goal can aid in shrinking body fat, enhancing your cardiovascular fitness, giving you an energy boost, improving your coordination and balance, lowering tension and stress, and making your immune system stronger, according to Mayo Clinic. Needless to say, if you want to stay fit and healthy as you grow older, you best lace up those sneakers and hit the trails to soak up these benefits! We’ve put together the top five walking habits that slow aging, which will further convince you to take a walk. Keep reading to learn how you can improve your health by adding daily walks to your routine. Your mind and body will thank you.   1. Skip the elevators and escalators. One way to increase your step count and calorie burn is to totally ditch elevators and escalators. Opt for the stairs instead so that your body can work harder to get to where you need to be. Another pro tip is parking further away from your […]
Apr 24

Why Exercise Boosts Mood and Energy

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Feeling sluggish, tired, and sleepy? Need more energy to tackle your to-do list? Skip snoozing your alarm or those few extra cups of java and head to the gym to break a sweat. According to Neil Paulvin, DO, a regenerative medicine doctor with a private practice in New York City, the benefits of exercise for your energy level are twofold. Exercise boosts your body’s fitness and also your mood, both of which contribute to your overall health and well-being.   The Physical Benefits of Exercise That Boost Energy Exercise changes the body physically in ways that help you feel energetic, including: Increases endorphin levels Endorphins are neurochemicals, or hormones, in the brain that are produced and stored in the brain’s hypothalamus and pituitary gland, Dr. Paulvin explains. Your body releases them when you exercise, particularly when you challenge yourself with moderate-intensity activity such as aerobic exercise, moderate-intensity exercise, and weight training. Research has shown that endorphins rise an hour after exercise. And this post-exercise endorphin release helps relieve pain, reduce stress, and boost your overall sense of well-being, Paulvin says. It’s the “runner’s high.” Boosts heart health Exercise boosts cardiovascular health, which allows you to have greater endurance throughout the […]
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