Jun 06

Under 40? These 6 Little Daily Habits Help You Age Well

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There’s no magical elixir you can drink or ageless skincare regimen you can follow that will stop Father Time in his tracks. Aging is a natural process everyone has to endure. While it can be filled with a variety of positives, such as gaining wisdom and experience, following a career path you love, building a family, and establishing an all-around successful life for yourself, it isn’t very kind to your health, says Mike Bohl, MD, MPH, ALM, a member of our Medical Expert Board and a certified personal trainer and nutrition coach. That’s why Dr. Bohl shares with us six little daily habits to age well that you can start doing ASAP. As you age, your bones typically reduce in density and size, your risk of high blood pressure increases, your bladder muscles weaken, you may find it more challenging to multitask or remember things, and dealing with constipation might become a regular occurrence, the Mayo Clinic explains. After you hit 30, your supply of lean muscle also decreases anywhere from 3% to 5% every 10 years. That’s why it’s never too late to kickstart some routine healthy habits that promote healthy aging and even longevity. “Even if you aren’t […]
Jun 03

4 tips you can follow to stay active throughout the day

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It takes time to train your body to stay active, and dedication is required to succeed As children, we never got tired of running and jumping around. However, now that we are getting older, there is little to no motivation to keep active. A majority of us are confined to chairs and spend hours typing. In this article, we have listed out tips you can follow to get some movement in during the day.   Try taking walking breaks As the majority of us work indoors, we are more likely to have back pain or eye strain from staring at an illuminated screen for an extended amount of time and from being confined to using laptop computers or sitting during drawn-out lectures. Taking short walking breaks can help improve blood circulation through our body and provide relief from pressure built up behind the eyes.   Do small exercises Some people may find it challenging to maintain a regular workout programme with an 8-hour workday or a gym membership may not be an option for them. You can choose a workout guide that fits your lifestyle from a large selection available on the internet. Even a few minutes of exercise is […]
Jun 02

5 Yoga Practices To Get Rid Of Stiffness And Stress From Body

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Yoga is an age-old practice that promotes physical activity, stress reduction and pain relief. It is beneficial because it places a lot of emphasis on breathing which both stimulates and calms our nervous system. It also acts as a complete posture reset due to its various poses. Additionally, a good posture reduces stiffness, pain in the joints and stress in the body. With regular practice, you can incorporate many Yoga poses and mindful breathing techniques that can help you stay healthy and fit.   Here are a few yoga poses to get rid of stiffness and stress from the body:   Bird dog balance This yoga exercise is excellent to strengthen the spine and shoulders. Start in a tabletop position and extend the left leg back by lifting it off the ground. Next, raise the right hand and stretch it out in front of you. Pull your stomach inside to engage the core muscles. Hold for 2-3 minutes and then switch sides.   Ardha Shalabhasana (Half locust pose) The half-locust pose engages and works out the glutes and hamstrings. Begin by lying on your stomach and crossing your arms in front of you. Point the legs back and rest your […]
May 30

Fitness tips: how to quieten your mind

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Taking even 10 minutes a day to focus on yourself can have an incredibly positive effect Every day we’re faced with stresses that challenge us, leaving our minds busy and frazzled. Taking even 10 minutes a day to focus on yourself allows the mind time to quieten. Here are a few tips to get started. Just stop Find a quiet space where you won’t be disturbed and can let your mind settle. Stopping allows your brain momentary respite. This will immediately reduce distress. Use a tapping technique (a slow, alternate, rhythmic tapping on the thighs or upper arms). With your eyes closed, while tapping, visualise a space or place that represents peace and relaxation – a beach, or a particular room or garden. Take some time to go to this space, really noticing the colours, smells and sounds. Observe your stress level dropping. Bring your mind’s focus to your breath Breathe in for four seconds, then out for four, repeating for eight rounds. Notice how tension gradually releases from your body and the noise in your mind reduces. Observe your thoughts rather than engaging with them. Watch them come and go like clouds in the sky. Notice how incredibly soothing […]
May 26

What’s your excuse? Just 5 minutes to fresh mind and fit body

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A busy schedule is a common problem that everyone cites when asked if they are doing something for self-care. It is only regarded as a barrier in the way to a healthy lifestyle for most people but we will tell you a quick way to have a healthy style. What if it only takes five minutes? Yes, five minutes are what it will take daily to make your lifestyle healthy. There are some activities that only take five minutes to keep you healthy and fit. If you are unsure whether you can find those five minutes, reconsider the time you may spend on less productive things such as scrolling social media feeds or watching minutes-long videos, among other things. Here are some activities which can ensure your wellness and healthy conduct.   Breathing Breathing is a basic part of our survival. Sometimes we all get stressed while doing tasks but you know breathing breaks can reduce your stress. Simply just stop for some minutes and take long deep breaths in and out through your nose. It does not take more than 90 seconds. Deep breathing allows your brain to stimulate psychological relaxation response and reduces blood pressure and heart rate. […]
May 24

4 Quick & Effective Floor Exercises for Men

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Get into excellent shape with these fast and productive moves.   If you’re looking for a fast yet ultra-productive floor workout, look no further than the below mat exercises. Working with just your body weight can be an underrated form of training that comes with a variety of benefits. Bodyweight moves offer a stellar workout, and you can perform them wherever you may be—in your living room, at the park, or on vacation. They help you build muscle, improve your flexibility, and boost your muscle endurance, Harvard Health Publishing explains. That’s why we’re here today with four quick and effective floor exercises for men to get into excellent shape. Michael Scott Birro, master trainer for Club Pilates, says the below moves are “sure to get you fit fast.” Birro explains that some of these exercises may be contraindicated because of certain physical ailments. It’s always smart to consult with a certified professional before kickstarting any new fitness routine. So what are you waiting for? Keep reading to learn about the best fast floor exercises for men, and next, don’t miss the 7 Best Exercises for Men to Gain Strength Without Equipment.   1. Roll-ups The roll-up is a total-body spinal […]
May 23

8 Simple Tips You Can Do Today to Help Manage Your Stress Level

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Improve performance and longevity with heart-healthy advice from Dr. Steven Kesten.   If you’ve been slammed at work, eating all the wrong foods at your desk, and trying to figure out where the next window of time for your next gym session is coming from, then you probably didn’t notice that April is “Stress Awareness Month.” Fortunately, you don’t need to get extra tense for missing the memo, because taking care of your stress levels is something that you can work on all year round. Our hearts are essential for longevity and for reaching peak performance. Short-term energy levels and long-term health outcomes depend on us taking care of our ticker. So, M&F talked to Dr. Steven Kesten, M.D. F.C.C.P., to find out how we can reduce stress levels and add a few beats.   How does stress relate to heart health? “Clinical studies show that psychological stress may be important in predicting poor cardiovascular outcomes,” says Kesten, who is also the chief medical officer of CONNEQT Health. “In fact, among people suffering from coronary heart disease, mental stress is more likely to lead to heart attacks, strokes, and other heart problems than physical stress.” Kesten explains that when we […]
May 22

Nutrition Tips To Build Muscle Mass Effectively

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Well, here we share some nutrition tips that are not only limited to the consumption of gainers   If you are a bodybuilding enthusiast, it is most likely that building muscle mass is among your goals. Well, there is no shortcut to the same but you can surely optimise the process of gaining muscle mass by making some tweaks to your lifestyle. In addition to the workout routine that you follow, nutrition plays an important role in how effectively you are able to achieve an increase in muscle mass. You must have surely heard about the consumption of a balanced diet, best mass gainers, and certain nutrient-dense foods that can help you achieve your fitness goals. But what if we told you there’s more to it? Well, here we share some nutrition tips that are not only limited to the consumption of gainers:   1. Prioritise the Intake of Protein in Your Diet We all know that protein is an important component of every fitness enthusiast’s diet. But do you know the exact role it plays? Well, protein has multiple benefits when it comes to building muscle mass. It provides your body with the amino acids that are the building […]
May 19

8 Tips That Will Boost Your Mood & Make You Feel Happier

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Making the right lifestyle choices can improve your mood and make you feel overall happier. There is no doubt that our lifestyle choices have a great impact on our mental health. In today’s fast-paced world, many people tend to lead sedentary lives and engage in unhealthy eating habits that can cause a range of mental health problems such as anxiety, depression, and stress-related disorders. Lack of proper routine, poor diet and sedentary lifestyle all lead to poor physical as well as mental health. Hence, it is more important now than ever to make conscious efforts towards improving your routine. Making the right choices can improve your mood and make you feel overall happier. In this article, we list some simple tips and lifestyle changes you can make to improve your routine and overall quality of life.   8 Daily practices that will boost your mood and make you feel happier:   1. Practice gratitude Gratitude is a powerful tool to increase happiness. Start a gratitude journal, and write down things you are grateful for each day. This simple practice will shift your focus away from negative thoughts and help you recognize the good things in your life.   2. Get […]
May 18

Strong Body, Strong Mind: 8 Things All Personal Trainers Should Know

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Personal training is a rewarding and fulfilling career choice for those passionate about health, fitness, and helping others achieve their goals. As a personal trainer, you have the opportunity to positively impact people’s lives, inspiring them to become the best versions of themselves. In addition to the satisfaction of helping clients achieve their fitness goals, personal trainers can also enjoy a flexible schedule, the ability to work in a variety of settings such as gyms, studios, or even online, and the potential to earn a lucrative income. To accomplish all of this, you need the best personal trainer certification possible, among other things. Let’s look at the eight things all personal trainers should know to have a great career.   1. A Relevant Certification So, what is the best personal trainer certification, anyway? Well, it depends. Different certifications have different areas of focus. Some examples of specialties you can choose include anatomical kinesiology, exercise pathology, nutrition, psychology, weight loss, muscle building, sports performance, prenatal and postnatal fitness, corrective exercise, and senior fitness.   2. A Strong Knowledge of Fitness and Exercise Science Principles This includes understanding proper form and technique, safety considerations, and modifications for different populations and goals. By […]
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