Jul 06

Successful Aging: Tips for Keeping Your Body and Mind Sharp

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Living longer is more than just growing older — it’s also about living life to its fullest   Life expectancy is increasing for people in the United States. The U.S. Census Bureau says that in 1920, 1 in 20 people in the country were age 65 or older. In 2020, that number was 1 in 6. Living longer should mean more time to spend with your loved ones, doing things you enjoy, making memories and cementing your legacy. Not just more time juggling the chronic and progressive ailments of older age. “One of the greatest challenges facing older adults is preventing physical disability and extending what we call ‘active life expectancy,’” says geriatric specialist Ami Hall, DO. That is to say spending older age living life to its fullest. They call that successful aging. It’s the difference between getting older (which we all do) and getting frailer (which we don’t necessarily all do). Your genetics play a big role in how well you age. But your genes aren’t your destiny. Fortunately, there are steps you can take throughout your life that can help you maintain your physical, mental and cognitive health as you age. And it’s never too late to […]
Jul 04

6 expert tips on how to stay fit during your summer travels

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Make the most of your summer vacation with these easy tips   The last thing we want while travelling is to fall sick. While summer travels are fun and exciting, we have to also keep in mind certain things to avoid falling sick. For this reason, we checked with some leading Indian health experts to learn about simple fitness and nutrition tips to keep in mind while on a summer vacation. Their tips will minimise your risk of falling ill due to heat or other reasons during or after your travels.   6 tips to stay fit while travelling this summer   1. Hydrate Staying hydrated while travelling is essential. Proper hydration is necessary to maintain your energy levels. “Hydrate yourself by sipping warm to hot water to reduce the accumulation of toxins in the body. Staying hydrated keeps the vata and kapha doshas well balanced, supports the digestive system, and is beneficial for the throat. One teaspoon of organic honey with a glass of water also helps aid digestion. Fresh fruits like mango, pomegranate, and melon also keep us hydrated,” says Dr Manjula, senior Ayurveda doctor, Shreyas Retreat, a Relais & Châteaux member. ​​“Carry a reusable water bottle and […]
Jun 30

7 biceps workouts to tone and strengthen your arms in a flash

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These 7 exercises will whip those biceps into shape in no time   Our arms carry us through life — literally. We use them to lift kids, pets, and boxes. They can help us power through a cardio workout (pump those arms), do yard work, and pull together ingredients for a wow-worthy meal. When discussing arm strength, the first visuals that come to mind are often bulked-up bodybuilders. However, arm strength is essential for more than aesthetics. It allows us to perform day-to-day tasks with reduced strain and pain. Arm muscles aren’t merely fashionable — they’re functional. Your knowledge of the muscles in your arm may vary. However, the bicep is one most people have heard of, at least in passing. The biceps are a large and vital muscle group you often use throughout the day without thinking twice about it (unless the task is a challenge). Gaining and maintaining strength in the biceps is essential. Read on to learn why, along with seven biceps exercises to bulk up your arm day.   Biceps 4-1-1   Understanding the basics of these muscles, such as their function and where they are, may provide the motivation to devise a biceps workout of […]
Jun 27

Breathing exercises to help you cool down post workout

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The importance of cooling down after a heated workout session cannot be overstated. Yoga expert shares breathing exercises to help you cool down   When it comes to yogic tradition, the importance of breath cannot be overstated. From decreasing stress to relieving pain—breathing exercises provide a range of health benefits. For those who seek new ways to effectively cool down post-workout, breathing exercises can be extremely helpful. “Incorporating breathing exercises and yoga into your post-workout routine allows for a gradual transition from a state of heightened activity to a state of relaxation and recovery. It supports physical and mental recovery, promotes overall well-being, and helps you feel refreshed after your workout,” says certified yoga instructor and JetSynthesys’ ThinkRight.me Master Sneha Desai. She further says that improved blood circulation, enhanced relaxation, and a stronger mind-body connection can be achieved through breathing exercises, and yogic stretches. Below, she shares three exercises that are easy to follow and will help you regulate your breath post-workout.   1. Belly breathing or candle blows During this exercise, you breathe in from the nose and count till 5 in your mind. You will count till 10 when you breathe out from the mouth. Remember it is […]
Jun 24

6 Easy Tricks to Boost Your Leg Day Workouts

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Leg day stalling? Lower body workouts coming to an almost stand still? You’re not alone – for many gym goers it’s leg day that suffers most. But why? Perhaps it’s simply down to motivation (or lack of), after all, why do legs when you can do chest, but for others, a badly executed leg day routine could easily be rectified through some small tweaks and quick tips. As the old saying goes: knowledge is power. So let us run you through 6 easy tips and hacks that will help you get most out of your leg day routine and workouts. You’re going to thank us for this, although your legs may say otherwise.   How to Get the Most out of Leg Day   1. Warm-up This is an obvious one, but it’s amazing how many people forgo a proper warm-up prior to working out. Raise your core temperature with five minutes of light jogging, followed by a complete set of stretches, focusing on hamstrings, groin, calves and quads. If you’re not properly warmed up you simply won’t get the same results, says fitness adviser Simon Harling.   2. Fuel up Your legs and glutes are the biggest muscle group […]
Jun 22

How to keep fit without hitting the gym

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Keeping fit is very important to your health and it’s good to engage in exercises to help you maintain your body. When most people hear about keeping fit, they think about the gym but it doesn’t always have to be the gym. There are some steps you can follow with your friends, family, or individuals to keep fit. Eating balanced diet food is very important taking plenty of fruits helps to stay hydrated always.   Here are some tips for fitness:   Take a walk Taking regular walks can help increase cardiovascular fitness, strengthen bones, reduce body fat, and boost muscle power.   Dance Dancing relieves stress. It is a great mood buster and also assists in weight loss. Yoga is also a deal to keep fit, the twisting, stretching, and folding during yoga practice helps build a good digestive system, circulation among other health benefits.   Climb stairs This is a perfect way to strengthen your bones, it helps burn calories and also improves one’s fitness. Health Experts say that climbing stairs burns more calories than jogging.   Participating in sporting activities Activities like swimming and tennis help improve blood circulation which assists the body to keep fit.   […]
Jun 19

Here are 7 expert tips to combat stress and anxiety naturally

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Stress is absolutely manageable and can be kept under control. Expert yogini suggests lifestyle changes in order to manage stress and keep anxiety at bay   Stress: A phenomenon that everybody knows yet very few people have a solution for. Life has its own challenges, some more intense than others and without the right grounding techniques, stress can become a chronic, seemingly unmanageable condition. In fact, so many people truly believe that a stress-filled life is normal. Short-term stress is normal and can push you to do what you need to. Long-term stress (above 1-2 months) on the other hand causes depletion of life quality leading to a subtle process of inflammation in the body that can lead to severe diseases. To learn how to tackle stress,  Radhika Iyer, the founder of Anahata Organic, and yogini by passion, shares the following hacks to deal with stress and anxiety naturally:   Pranayama (breath work) Your breath is connected to every single mood or emotion you feel. Think about it: when you’re excited, scared, angry, anxious or upset your breath speeds up. When you are happy, relaxed or focused your breath slows down. The easiest and most effective way to manage stress […]
Jun 16

Having a stressful day at work? Here are some ways to relax your mind and body

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Feeling stressed out is totally normal, but being stressed all the time isn’t great for your health. Knowing how to relax is vital for ensuring your well-being, and it can restore the passion and joy in your life. Here are a few tips to relax.   Life is stressful and sometimes the stress can overwhelm you, but there are steps you can take to learn how to relax. Normal everyday activities like grocery shopping or traffic jams can make you tense. You might find it hard to unplug from digital devices and streaming services in a 24/7 world. Work deadlines, handling the kids or dealing with a difficult relationship can get you down.   Here are some ways to relax your mind and body   1. Meditation Sitting back and meditating is one of the most popular methods to relax after a long day. It does not require too much physical effort, which is excellent if you are physically tired. You can employ this mindfulness technique to calm the mind, reduce stress, and improve overall well-being. It can be something as simple as breathing exercises or as complex as visualization techniques. It can help to quiet the mind and promote […]
Jun 13

Importance of flexibility and stretching

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When it comes to fitness and overall well-being, many people focus on strength, endurance and cardiovascular fitness. However, the importance of flexibility and stretching should not be overlooked. Elasticity exercises play a crucial role in enhancing physical performance, preventing injuries and promoting overall fitness. In this article, we explore the significance of flexibility and stretching, highlighting their benefits and offering practical tips for incorporating them into your fitness routine.   Benefits of flexibility and stretching enhances   Enhances physical performance Elasticity exercises improve joint range of motion and muscle elasticity, allowing for greater freedom of movement. By increasing flexibility, individuals can perform exercises and activities with improved efficiency and reduced risk of strain or injury. Whether you are an athlete aiming to optimize performance or seeking better movement in everyday life, flexibility training can enhance physical prowess.   Injury prevention Incorporating elasticity in your fitness routine can significantly reduce risk of injuries. Tight muscles and limited joint mobility can increase likelihood of strains, sprains and muscle imbalance. Regular stretching helps maintain muscle balance, improves muscle alignment and promotes proper posture. By increasing the flexibility of muscles, tendons and ligaments, you can minimize risk of injuries during physical activities.   Improved […]
Jun 10

How to do yoga as a workout: 7 tips for boosting fitness and strength with the exercise

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Doing yoga as a workout can be a great way to boost your fitness. Here, a certified teacher explains what changes your routine needs   Yoga is often thought of as a gentler form of exercise but you can do yoga as a workout too, provided you add in certain higher-intensity elements and focus on engaging your muscles in a productive way. Most of us are only using our bodies when we perform our regular yoga routine – but what you may not realize is that this offers the perfect chance to increase the intensity of our practice and turn it into a higher-intensity workout. For example, many yoga poses – such as the crow pose – work to strengthen the muscles in the upper body by forcing us to hold our own weight on our shoulders, arms, and back. As you’re holding your body in poses that you have to actively support by engaging your muscles, this is a form of strength training. The type of yoga you choose to do can also make a difference when it comes to raising your heart rate and pushing your muscles. Those who practice yoga nidra experience a very different session from […]
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