Apr 15

How Long It Should Take to Walk a Mile – and How That Can Help to Improve Your Fitness

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Whether you’re looking to move more or you want to upgrade your daily stroll, these tips will help you pick up the pace IF YOU LIVE somewhere with pavements, you probably do your fair share of walking to get around. Even if you live in a more car-centric space, you likely have access to parks and other green space to take a stroll. Whether you think of walking as exercise or as a means to get from A to B, there are so many reasons to give your ambulatory habits some more focused attention. If you’re wondering how your current walking practice stacks up to how much – or how fast – others are moving, consider testing how long it takes you to walk a mile. That’s just one benchmark that walking coach Michele Stanten, founder of MyWalkingCoach.com and author of The Walking Solution, says could help to incentivise you to reach for your sneakers more often. Once you know how fast you’re walking and about how many steps you’re taking per mile, you can set walking goals that work for your lifestyle. Here’s what to keep in mind.   The Benefits of Walking You’ve likely heard many times over […]
Apr 12

4 Expert-Backed Breathing Exercises For Anxiety

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One of the most powerful tools to help with acute and chronic anxiety is our breath. Breathing is a unique method of anxiety relief because it’s both automatic and self-controlled, meaning even though we breathe unconsciously, the way we breathe can be manipulated or adjusted. There are numerous breathing exercises for anxiety. This article covers four particular exercises, analyzing why they work and providing specific instructions on how to do them.   What is Anxiety? Anxiety is “a persistent feeling of worry, nervousness or unease, typically about an imminent event or something with an uncertain outcome, though [it] can occur even in the absence of a stressor or trigger,” according to John Kennedy, M.D., a board-certified cardiologist, author and medical director of preventive cardiology and wellness at Marina Del Rey Hospital in California. The main difference between stress and anxiety is its duration. Anxiety “is different from stress in that it’s constant nervousness, worry and irritability,” says Dr. Kennedy.   How Prolonged Anxiety Can Affect Your Health “Both stress and anxiety activate the sympathetic nervous system and cause a release of stress hormones, adrenaline and cortisol, leading to physiologic changes known as the ‘stress response,’” explains Dr. Kennedy. What’s more, […]
Apr 09

A 69-Year-Old Fitness Trainer Shares the 6 Exercises That Keep Her Looking Half Her Age

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Boost your strength and fitness with a trainer’s go-to exercises for healthy aging. Aging gracefully requires following a well-rounded routine, complete with a healthy diet and regular exercise. You may think that getting older means it’s too late to kickstart a fitness routine, but that’s simply not the case. “It’s never too late to begin exercising,” stresses 69-year-old fitness trainer Liz Hilliard, the creator and owner of Hilliard Studio Method. “As a matter of fact, it’s a requirement for healthy aging of your body and mind. Both are inseparable when it comes to the benefits of exercise.” Hilliard shares with Eat This, Not That! a couple of her go-to fitness tips, along with the best exercises she recommends for healthy aging. “My top fitness tips can be summed up in one word: MOVEMENT. As in, do not stop moving,” Hilliard tells us. Her two pro tips include walking every day, anywhere you can. “Get outside as often as possible to walk in nature,” she says. “Bonus points if you walk with a friend. It’s built-in mental and physical therapy which will not only help keep you fit but keep your mood lifted and mind creative.” In addition, strength training four […]
Apr 05

7 self-care tips to improve your mental health

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Self-care is essential for your mental health. So, on the occasion of International Self-Care Day, let’s promise to come up with a self-care routine. Whether you’re a student, manage your house or call the shots in the office, stress follows you everywhere. That’s exactly why self-care is essential. If you think that it is a luxury, you can’t afford then you are wrong. You don’t have to book tickets to travel the world or burn a hole in your pocket for self-care activities. It can be doing small things that you like. On International Self-Care Day, let us check out some ways to indulge in self-care to improve mental health. Psychotherapist, life and business coach Dr Chandni Tugnait shared some importance of self-care.   What is self-care? Taking care of your family and loved ones is good, but don’t put yourself last. Self-care is about putting your health and happiness at the top of your to-do list. Amidst the hustle and bustle, we forget the importance of taking care of ourselves. Engaging in activities that cater to our physical, mental, and emotional health is what self-care is all about, says Dr Tugnait. The need for self-care Self-care is not something […]
Apr 02

How lack of sleep can affect your mood — and what to do about it

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A good night’s sleep is important for overall health! On World Sleep Day, know the connection between sleep and mood. When you are sleep-deprived, your immune system may take a hit, you may find it difficult to remember things or stay focussed. That is because sleep plays a major role in your physical and mental health. If you don’t get a good night’s sleep, expect your mood to get hampered. It has been proved that while sleep can affect your mood, even mood has an influence on the quality of your sleep. On World Sleep Day, which falls on March 15, know the link between sleep and mood.   How does lack of sleep affect mood? According to a 2019 study published in JMIR Mental Health, there is a strong effect of sleep quality on a person’s mood next day. In fact, there is a connection between sleep deprivation and mood changes. Increased anger is one aspect of it.. People who get an adequate amount of sleep every night have fewer emotional outbursts such as anger. They also show lesser aggressive behaviour, according to a 2018 study published in Cureus. Lack of sleep messes with our emotions. When we don’t […]
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, […]
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