Mar 29

5 easy but effective yoga asanas to strengthen and tone your core muscles

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The ancient practice of yoga is mostly associated with offering relaxation but did you know it also offers a myriad of poses specifically designed to strengthen and tone the core muscles? Whether you’re a seasoned yogi or a newcomer to the practice, incorporating these yoga asanas into your routine can help you cultivate robust and stable core muscles: Phalakasana (Plank): Plank pose effectively targets the abdominal muscles, lower back, and shoulders, promoting overall core strength and stability. Begin in a push-up position with your wrists directly under your shoulders. Engage your core muscles and keep your body in a straight line from head to heels. Hold this position for 30 seconds to a minute, focusing on maintaining steady breath and a firm, stable core. Adho Mukha Svanasana (Downward-Facing Dog): This pose not only strengthens the core but also stretches and tones the entire body, promoting flexibility and balance. Start on your hands and knees, with your wrists aligned under your shoulders and knees under your hips. Lift your hips towards the ceiling, straightening your arms and legs to form an inverted V shape with your body. Press your heels down towards the ground while actively engaging your core muscles to […]
Mar 28

Simple tips for a healthier you in 2024

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International Mind Body Wellness Day is celebrated on January 3 worldwide. Here are some easy tips to enhance your mind and body wellness.   International Mind Body Wellness Day is celebrated on January 3 worldwide. On this day, taking a moment to prioritize your well-being is crucial. International Mind-Body Wellness Day is a day that encourages individuals worldwide to engage in self-care, mindfulness, and healthy habits, recognizing the connection between mental and physical health. Here are some easy tips to enhance the connection between your mind and body, promoting overall well-being improveyour mind-body wellness:   Meditation: Meditation is one of the most powerful ways to connect our mind and body. When you meditate, you enter a calm and aware state. Your body rests deeply, while your mind gains greater awareness. To improve your mind-body wellness, you can start your day with a few minutes of mindfulness and meditation. Closing your eyes, taking deep breaths, and focusing on the present moment can make a big difference. Daily exercise: Adapt to daily and regular exercise and observe the change in yourself. Thirty minutes of daily exercise can help you improve your physical as well as mental health, make you feel better, slowly […]
Mar 25

What To Keep In Mind As You Aim For A Fit Body During Summers?

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As you work towards your summer fitness goals, keep in mind to stay hydrated and wear suitable attire to the gym. Little changes in lifestyle can go a long way. As the summer season progresses, the rising temperatures shouldn’t deter you from maintaining your fitness routine. Outdoor activities are still possible with the right precautions to avoid heat-related illnesses such as heat stroke, dehydration, and nausea. It’s essential to understand that during vigorous exercise, the body doesn’t just lose water but also vital electrolytes and salts through sweat, which are crucial for regulating bodily fluids. To ensure a safe and effective workout during the warmer months, here are several tips to keep in mind:   Optimal workout time Steer clear of exercising outdoors between 10 am and 3 pm, the day’s peak heat hours. The most suitable times for summer workouts are early mornings or after sunset, offering cooler conditions. Always check the weather forecast for high ozone levels or air pollution, which are indicators that it’s safer to exercise indoors.   Appropriate attire Choose light-coloured, loose-fitting clothing to help reflect the sun’s heat and allow for better air circulation, keeping you cooler during your workout. Cotton is highly recommended […]
Mar 21

9 Tips On How To Do Brain Exercises For A Sharper Mind

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You probably spend a few hours every week to keep yourself physically healthy and active. You do cardio, weight training, or maybe just walking to keep your muscles active and running. This keeps your joints fluid and helps your physiological processes function adequately. But how much time do you spend working out your brain? We know what the follow-up question is! “How do I exercise my brain, and how does exercise help the brain?” Well, the logic is simple. If you want to lift heavier weights, you need more physical strength. Large biceps and a sturdy back can go a long way in helping you achieve your weightlifting goal. The same can be said for your brain, too. So, if you want to overcome bigger obstacles and tackle bigger challenges head-on, it is important to practice brain exercises. Brain exercises are not a new concept. The idea of sharpening your brain to retain more information and increase your cognitive functioning has existed for years. As per federally sponsored research, brain exercises and training can help older adults increase their cognitive functioning for over ten years after the training has ended. Wondering how to do brain exercises? Well, we have got […]
Mar 19

8 amazing wellness tips by Yoga expert to sharpen brain, memory and focus

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In modern times and the multiple commitments it brings along with it, many people are increasingly facing memory issues and difficulty in focussing on a task. This is due to endless to-do lists, increasing competition, peer pressure and workload. Brain health can also get affected due to unmanaged stress, lack of sleep and excessive screen time. It’s important to slow down and engage in activities that are meaningful, mindful and de-stressing. Adopting Yoga practices in daily life can help your body and mind transition into a peaceful state. Various yoga postures and pranayama can soothe nerves, release stress and calm the mind which can in turn enhance your cognitive function and memory. Dr Hansaji Yogendra, Director of The Yoga Institute shares everyday Yoga tips to enhance brain health and improve memory:   1. Mindfulness meditation Mindfulness can bring clarity and peace at the same time. When you are more aware of the present moment, your mind is at ease, and this helps you focus on a task well. Start your day with a few minutes of mindfulness meditation. Sit in a comfortable posture with your eyes closed and focus on your breath. This practice calms the mind, reduces mental chatter, […]
Mar 16

Mental Health Tips: 5 Best Strategies to Boost Employee Wellbeing in Workplace

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Here are a few strategies to create a supportive and healthy work environment for employees to enhance their well-being and overall productivity. In the fast-paced corporate world, the importance of employee mental health is often underestimated. However, the repercussions of neglecting this crucial aspect of well-being can be severe, with significant financial implications for both individuals and companies. According to Inc., an employee grappling with mental health challenges can cost an employer around US $1,600 annually. Additionally, depression and anxiety cost the global economy US$ 1 trillion each year predominantly from reduced productivity, according to the World Health Organisation (WHO). The same WHO report also asserts that about 12 billion working days are lost every year to depression and anxiety alone. According to Shumita Kakkar, Founder & COO, of United We Care, “The major factors that contribute to poor mental health at work include — excessive workload, long hours, inflexible hours; limited support from colleagues, unclear job roles, and discrimination, among others. The good news is that businesses can mitigate these issues through a few tried-and-tested methods. Open communication, stress management seminars, employee assistance programmes, empowerment initiatives, designated relaxation spaces, and fair workload distribution play pivotal roles in fostering a […]
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 […]
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