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 […]
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 […]
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