Jan 30

Why the 6‑6‑6 walking routine is going viral and how it supports weight loss and mental health

by admin in Mind & Body 0 comments
The 6-6-6 walking challenge gains popularity. It involves a structured walking routine. People walk for sixty minutes with warm-up and cool-down. Some aim for six thousand steps, six days a week. This challenge helps build healthy habits. Walking improves heart health and mood. It aids weight loss when combined with a balanced diet. The 6-6-6 walking challenge has taken over social media, Instagram, and wellness blogs, despite its name sounding a bit ominous. Its viral appeal lies in its simplicity, low barrier to entry, and surprising results for weight loss, energy, and stress relief. The format is simple: walk for 60 minutes at a brisk pace, with a 6-minute warm-up and 6-minute cool-down, ideally starting at 6 a.m. or 6 p.m. Some people also interpret it as walking 6,000 steps per day for 6 days a week, offering a more flexible version that still builds daily consistency. It’s especially appealing to those who struggle with motivation or gym fatigue, providing an easy way to move consistently without pressure or expensive gear. Its popularity stems from the structure being catchy, easy to remember, and practical. Walking is the simplest exercise, and this new technique is even better. Health experts note that […]
Jan 25

8 Yoga Asanas That Can Help Reduce Tension And Anxiety

by admin in Mind & Body 0 comments
Some yoga asanas can help reduce tension and anxiety effectively. Here, take a look at some yoga asanas that can be beneficial if you’re suffering from tension and anxiety.   Anxiety disorders are the world’s most common mental disorders. The World Health Organization (WHO) says that it affects roughly 359-458 million people across the world, which is nearly 4.4% of the global population. The condition has a higher prevalence in women (5.2%) than men (2.8%). Anxiety and tension don’t have any particular cause and hence, relaxation can be beneficial. There are several ways in which you can relax. One of the ways is to practice yoga. Yoga is known to have several health benefits. It helps to improve blood flow, balance the nervous system and promote relaxation, among others. Some yoga asanas can also help reduce tension and anxiety effectively. Here, take a look at some yoga asanas that can be beneficial if you’re suffering from tension and anxiety.   Yoga Asanas For Tension And Anxiety 1. Child’s Pose (Balasana) Kneel on the floor with your big toes touching and knees hip-width apart. Then, sit back on your heels while stretching your arms forward and lowering your forehead to the […]
Jan 24

5 daily habits that secretly kill your productivity (And how to fix them)

by admin in Mind & Body 0 comments
How to be more focussed and productive While most people want to be focused, sharp at work and productive only some are able to do so and be successful. But have you ever wondered what sets successful and productive people apart from the rest? It is their daily habits that help them stay more focussed at work. On the contrary, some tiny bad habits sneak in like productivity thieves, stealing focus without warning. That “quick scroll” becomes hours lost, coffee crashes tank afternoons, and perfectionism paralyzes progress. Good news: Spotting these traps helps unlocks better execution and productivity. Here we list some daily habits that secretly kill your productivity and how to fix them:   Multitasking myth Your brain hates juggling – science proves multitasking drops IQ 15 points temporarily. That email-tab-meeting-tab-text-tab loop? Pure illusion. Studies show task-switchers take 23 minutes to refocus per distraction. Fix: Single-task blocks. Phone on Do Not Disturb, one app open, 25-min Pomodoro timer. Reward: 5-min stretch. Feel resistance? Normal – brains rewire in 21 days. Result? Projects finish faster, stress plummets. Pro move: Batch similar tasks (emails 4-4:30pm). Watch deadlines disappear as flow state kicks in.   Notification overload Considering the digitally connected world […]
Jan 21

8 Health Hacks To Effectively Calm The Nervous System

by admin in Mind & Body 0 comments
The fast-paced nature of the modern world has made the constant pinging of notifications and being exposed to high amounts of stress the norm. What people don’t realise is that the nervous system is being attacked, which is causing it to become overstimulated. A hyperactive nervous system disrupts the body’s ability to rest, heal, or function properly. This is why, for long-term physical and mental well-being, calming the nervous system becomes essential. The National Mental Health Survey and supported by the Indian Council of Medical Research found that nearly 1 in 7 Indians (about 150 million people) require active mental health care, with stress, anxiety, and depression being the most common disorders. This, coupled with the lifestyle challenges that worsen nervous system functioning, means people need to actively practise how to calm their nervous system effectively. Here are eight such health hacks that are rooted in science, which can help you to calm an overstimulated nervous system.   8 Health Hacks To Effectively Calm The Nervous System 1. Deep Breathing Exercises The simple, healthy habit of deep breathing can slow down breathing, relax muscles, and help activate the vagus nerve. The nerve present at the back of the neck can […]
Jan 19

7 Simple Yoga Poses For Better Mental Clarity

by admin in Mind & Body 0 comments
Mental clarity often feels hard to reach when your mind is full of noise, stress, and constant input. Many people notice that even after resting, their thoughts still feel scattered. Yoga offers a gentle way to clear mental fog without forcing silence. Certain poses calm the nervous system, improve circulation to the brain, and help you feel present again. These seven yoga poses focus on grounding, breathing, and steady awareness, making them especially helpful for better mental clarity.   Why Yoga Helps Clear the Mind Yoga connects movement with breath, which naturally pulls attention away from racing thoughts. When the body moves slowly and intentionally, the mind follows. Unlike intense workouts that demand pushing through fatigue, yoga encourages awareness and calm effort. This balance helps reduce mental overload and creates space for focus. Practicing yoga regularly trains the mind to stay present, even outside the mat.   Mountain Pose for Mental Grounding Mountain pose is simple but powerful for mental clarity. Standing tall with steady posture helps you feel rooted. When your weight is balanced evenly through both feet, the mind feels more settled. This pose improves posture and brings awareness to breathing. Just standing still with focused breath can […]
Jan 16

The best kind of workout? One that trains both your body and brain

by admin in Mind & Body 0 comments
We already know exercise is good for our bodies, but it’s also an essential tool for managing mental health. Yet many people still separate physical fitness from mental wellness, viewing them as two different goals rather than parts of the same whole. Too often, workout routines are designed with only the body in mind, focusing on burning calories, building strength or improving flexibility. What’s often missing is intentionality — movement designed not just to make you sweat but also to help you feel better mentally and emotionally. Research shows that consistent physical activity can ease symptoms of anxiety and depression, sharpen executive functioning and improve sleep quality, a key factor in emotional regulation and overall mental health. But not all movement is created equal when it comes to mental health. The type of movement — and how you approach it — matters. As a mind-body coach in professional sports for more than two decades, I have helped elite athletes build durable, mobile bodies while also supporting their mental resilience — using movement and breath to regulate the nervous system, stay grounded under pressure and maintain sharp focus. These same tools and principles can help anyone strengthen body and mind, improving […]
Jan 15

6 Warming Foods For Winter And Recommended Portion Sizes To Avoid Weight Gain

by admin in Mind & Body 0 comments
Winter can feel like a metabolic slump, but a thoughtful approach to food can turn that chill into an internal warmth advantage.   As winter grips much of India and the rest of the northern hemisphere, the drop in temperature isn’t just about bundling up in layers, it also nudges our bodies to crave warmth from within. Cold weather naturally slows metabolism, reduces physical activity and often leads to heavier eating, which can collectively contribute to unwanted weight gain over time. But certain foods don’t just taste warming, they truly boost internal heat production, support digestion, and can even subtly influence metabolism. Modern science is beginning to catch up with age-old wisdom, examining how specific foods and spices activate thermogenesis (heat production) and metabolic pathways and crucially, how you can enjoy them without tipping the calorie scale. Here’s a deep dive into 6 warming foods and practical portion guidance to keep winter weight gain at bay.   6 Warming foods for winter with portion tips to avoid weight gain 1. Ginger Ginger’s active compounds (gingerols and shogaols) trigger thermogenesis, the body’s calorie-burning heat response and improve circulation. It also enhances satiety and reduces feelings of hunger. A cup of hot […]
Jan 12

Sleeping Less Than 7 Hours? New Study Says It Can Shorten Your Lifespan

by admin in Mind & Body 0 comments
A new study says that getting good sleep can help to increase longevity and poor sleep can shorten your lifespan. The study was conducted by Oregon Health & Science University and published in the SLEEP Advances. Sleep plays a very crucial part in your overall health and well-being. When you get the required hours of sleep, it benefits your brain, immune system, memory, physical health and more. It also reduces the risk of chronic diseases like diabetes, heart issues, and obesity. A new study says that getting good sleep can also help to increase longevity and poor sleep can shorten your lifespan. The study was conducted by Oregon Health & Science University and published in SLEEP Advances. For the study, the researchers analysed a large national database wherein they studied survey patterns related to life expectancy across counties throughout the United States. They also compared county-level life expectancy figures with detailed survey data collected by the Centers for Disease Control and Prevention (CDC) between 2019 and 2025. When the researchers analysed lifestyle factors linked to their longevity, they found sleep to stand out. The link between sleep and lifestyle factors was stronger than that of diet, physical activity, or social […]
Jan 05

5 Yoga Poses for a Calm and Peaceful Mind

by admin in Mind & Body 0 comments
In today’s fast-paced world, where stress and anxiety often take the forefront, it’s crucial to find effective ways to maintain mental well-being. Yoga, with its rich history and mindfulness practices, has become an invaluable tool for calming the mind and achieving inner peace. By incorporating specific yoga poses into your daily routine, you can not only reduce stress but also improve focus and emotional stability. Here are five yoga poses that can help you cultivate a calm and peaceful mind.   1. Child’s Pose (Balasana) Child’s Pose is a gentle, restorative yoga posture that encourages deep relaxation and reduces stress. This pose is ideal for unwinding after a long day or before bed, as it helps release tension in the body and calms the nervous system.   How to Practice Child’s Pose: Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Slowly lower your hips back towards your heels, reaching your arms forward on the mat. Let your forehead touch the ground, and relax your chest towards the floor. Breathe deeply and hold the pose for 1-3 minutes, allowing your body to relax with each exhale.   The forward fold […]
Jan 03

7 morning habits of people who live a happier life than 95% of the population

by admin in Mind & Body 0 comments
Have you ever noticed how some people just seem to radiate contentment? They walk into a room and bring this quiet energy that makes everyone feel a bit lighter. I used to wonder what their secret was, until I realized it wasn’t one big secret at all. It was a collection of small, deliberate choices they made every single morning. After years of observing these naturally happy folks (and yes, doing my fair share of trial and error), I’ve discovered that the happiest people share remarkably similar morning routines. These aren’t complicated rituals or expensive habits. They’re simple practices that anyone can adopt. The difference? Consistency. While most of us hit snooze three times and stumble toward the coffee maker, these people have already set the tone for a day that feeds their soul rather than drains it.   1. They wake up at the same time every day (yes, even on weekends) I know, I know. Sleeping in on Saturday feels like a divine right. But here’s what I learned the hard way: your body doesn’t understand weekends. It craves rhythm. The happiest people I know treat their wake-up time like a sacred appointment. Not because they’re rigid control […]
Recent Posts
Categories