Feb 18

Fitness expert shares top safety tips for outside winter exercising

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As we head toward Christmas, many will be considering getting a head start on their New Year fitness resolutions. However, with snow and ice guaranteed for many states throughout December, it is important take safety into consideration when exercising outdoors. Matthew Magnante, an exercise author at FitnessVolt, has compiled a list of his most important safety tips to keep in mind when exercising outdoors during the colder months, shared via a press release.   Drink even if you don’t feel thirsty Many may not realize this, but we are at an elevated risk of dehydration when exercising in colder temperatures. When it is cold, our blood vessels constrict to reduce the amount of heat lost through our skin as a way of maintaining our core body temperature. During this process a hormone called plasma arginine vasopressin that normally signals thirst, is secreted at a lower rate than when exercising in hot weather. This explains why you might find yourself craving water less when exercising in winter. Research has found that exposure to cold weather can reduce our thirst sensation by as much as 40%. To prevent dehydration, continue to drink water as you would during summer and opt for a […]
Feb 14

Want to Stop Stress? Add These 7 Simple Habits to Your Life

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Don’t let daily stress overwhelm you. Use these surprisingly easy strategies to regain control over your mood. Being intentional about focusing on positivity can go a long way when things are stressful. It sounds small, but it can make a big difference in boosting your satisfaction and mood. I’m not talking about big, sweeping changes to your life. It can be as easy as making yourself laugh and meeting up with friends. Nourishing your mental health will help you connect more deeply with others, reduce anxiety and boost your confidence. Small things can do right now will make a difference, and it won’t cost a thing. Start with these seven happiness hacks today.   Simple mental health habits to start using today   1. Make relaxation a routine Very few things in life are promised, but stress-free times are unfortunately guaranteed. There will be times when you feel overwhelmed or stressed out, but you can control how you respond to the strain. Implementing relaxation techniques into your daily routine can help you manage stress. Meditation is a popular way to relax as it can help reach a state of calm, decrease stress and improve your mood. Some people even use […]
Feb 11

The Mind-Body Connection: How Mental and Physical Wellness Are Linked

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In ancient Greece, three doctors would see a patient together. They were the “knife” doctor, the “herb” doctor, and the “word” doctor. The people who “invented” medicine understood there was a connection between the mind and body and practiced accordingly. Our modern-day Western counterparts (surgeons, physicians, and therapists) rarely even speak with one another. There is increasing evidence the ancient Greeks were right: Our thoughts, feelings, and attitudes can affect our biological functioning, and what we do with our physical bodies can affect our mental state. In fact, until about 300 years ago, most systems of medicine treated the mind and body as a whole. It wasn’t until the 17th century that Western cultures began to see the body and mind as distinct entities. Researchers began revisiting the mind-body connection in the late 20th century, and since then, they have compiled an impressive amount of data that indicates our bodies and minds share a common chemical language and are constantly communicating with each other. In this article, I will introduce just four of the ways research demonstrates this connection between the mind and body. Perhaps the most obvious of our examples is the effect of chronic stress, which we often […]
Feb 08

Science-Backed Ways to Push Through Workout Fatigue

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That tiredness might be all in your head. Here’s how to work past a mental block if your muscles still have some energy.   What makes your muscles want to give up when you’re trying to hold a plank, go the distance on a long run, or do speed drills? Well, research shows that they may not actually be tapped out — but instead are getting mixed messages from your brain. In other words, when you’re putting in the workout time to train your muscles, it’s your mind you may actually need to condition to get past that moment when you want to quit. That’s right: Mental fatigue can seriously affect your workout. Here’s exactly what’s going on, and how to prevent your brain from getting in the way of your gains.   What’s Happening When Mental Fatigue Inhibits Your Workout When you work out, your muscles and your brain are in direct communication. With every step or rep, your muscles are sending signals to the brain, telling it what they need in order to keep going — namely, oxygen and other fuel — and reporting their level of fatigue. The brain then responds, adjusting muscle contraction demands accordingly, says […]
Feb 05

10 amazing benefits of running

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If you’ve never run a step, you might be wondering whether you should take you first few and give running a go. The answer? Yes – because the benefits of running for both your body and mind are huge. Here are 10 of the best…   1. It can help you live longer Various studies have shown the life-extending benefits of running and exercise more broadly. Most recently, a 2023 study published in the International Journal of Environmental Research & Public Health has found that running for as little as 75 minutes per week can add a solid 12 years to your life. Looking at 4,400 subjects, this study compared those who ran at least 75 minutes a week with those who ran less than 10 minutes a week, and shows that big rewards can come from a small, manageable amount of running. The National Runners’ and Walkers’ Study at Lawrence Berkeley National Laboratory in California backs this. Having followed more than 154,000 runners and walkers since 1991, the Study has found that as little as three to seven miles of running per week reduces the risk of stroke, heart disease, diabetes and high cholesterol. In a study of 55,000 […]
Feb 02

5 Self-Care Tips To Prioritise Yourself And Your Mental Health In 2024

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Here are five unconventional self-care tips that delve into the depths of self-awareness and accountability, emphasizing the importance of movement, documentation, and even mineralization In the realm of self-care, this unconventional approach can boost energy levels, enhance mental clarity, and help you with nervous system health. Here are five unconventional self-care tips that delve into the depths of self-awareness and accountability, emphasizing the importance of movement, documentation, and even mineralization. Mansi Poddar, a psychotherapist and founder, Heal. Grow. Thrive Foundation, shares self-care tips to prioritise mental health:   1. Firstly, prioritize self-awareness Delve into understanding your emotions, mind, and body. Unlike typical self-reflection, consider consulting a somatic therapist who specializes in the mind-body connection. This personalized approach allows you to navigate the intricate nuances of your emotions and physical sensations.   2. Next, take accountability for your reactions. Break free from the cycle of knee-jerk responses by acknowledging triggers. This introspective practice fosters emotional resilience and empowers you to respond thoughtfully rather than react impulsively.   3. Movement becomes a unique cornerstone of self-care. Beyond the usual exercise routines, initiate a movement practice guided by a somatic therapist. Start with breath and micro-movements, gradually transitioning into practices like weight training, […]
Jan 30

7 simple tips to relax the mind in the new year

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2023 has been a stressful year for the entire world. Here are 7 expert tips which you can easily incorporate in your daily routine in 2024 for a positive impact on your overall well-being.   In this digital world, our minds contend with an incessant barrage of thoughts and information, primarily fuelled by social media and the perpetual hustle and bustle of our surroundings. Oftentimes, this can often overwhelm our brain’s capacity to process emotions and thoughts effectively. In order to stay calm, we can relax the mind and the body through a range of activities. We checked with leading health and fitness experts to learn more about the most simple ways to relax the mind. Here’s their best advice:   Practising yoga Yoga is a mind-body practice that merges physical postures with breathing exercises and meditation. Practising Yoga regularly can be a great way to calm your mind. “I have found Yoga to be one of the most effective ways to quiet the mind. Through asanas, meditation and breathwork, this ancient practice allows the mind to unwind and find inner peace amidst life’s chaos. Its holistic approach soothes both body and soul, making it an invaluable practice in cultivating […]
Jan 27

Mind-Body Connection: Focus for Physical Performance

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The mind-body connection is a powerful phenomenon that influences our physical performance and overall well-being. By cultivating mental focus and harnessing the mind-body connection, individuals can optimize their physical performance, enhance their training outcomes, and achieve greater overall success. In this article, we will explore the importance of the mind-body connection in physical performance and provide strategies to enhance mental focus for improved athletic and fitness endeavors.   Understanding the Mind-Body Connection in Physical Performance   1. The Interplay of Thoughts and Physical Performance Our thoughts, beliefs, and attitudes significantly impact our physical performance and can either enhance or hinder our abilities. Positive thoughts and a focused mindset can improve confidence, motivation, and resilience during physical activities.   2. Mindfulness and Present-Moment Awareness Practicing mindfulness allows individuals to be fully present in the current moment, enhancing concentration, reducing distractions, and improving performance.   3. Visualization and Mental Imagery Visualization techniques involve creating vivid mental images of successfully performing physical tasks, promoting muscle memory, and enhancing performance.   Harnessing Mental Focus for Physical Performance   1. Goal Setting and Planning Clearly define specific goals and create a plan to achieve them. Break down larger goals into smaller, achievable milestones for increased […]
Jan 24

5 tips to safeguard mental health in winter and beat the seasonal blues

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Here is the impact of winter season on mental health and expert tips on precautions to beat the seasonal blues   As the temperature drops and daylight hours dwindle, the winter season brings with it a unique set of challenges for mental health where many individuals experience a shift in their mood and well-being during the colder months, commonly referred to as the “winter blues” or Seasonal Affective Disorder (SAD). Understanding the impact of the winter season on mental health and taking necessary precautions can help individuals better navigate this challenging time.   Dr Jyoti Kapoor, Founder-Director and Senior Psychiatrist at Manasthali, highlighted 5 impacts of winter on mental health -   1- Reduced Sunlight Exposure: One of the primary factors influencing mental health in winter is the reduced exposure to natural sunlight. Sunlight plays a crucial role in regulating the body’s internal clock and the production of serotonin, a neurotransmitter that contributes to feelings of well-being. The limited daylight during winter months can lead to a decrease in serotonin levels, potentially contributing to feelings of sadness and lethargy. 2- Disruption of Circadian Rhythms: The change in seasons can disrupt our circadian rhythms, the internal biological clock that regulates sleep-wake […]
Jan 23

7 ultimate tips to reduce body fat and weight

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Looking for tips on how to reduce body fat? Look no further and follow these 7 tips recommended by an expert.   If you’ve been noticing excess fat accumulating around your abdomen, arms, and thighs, it’s crucial you address it promptly. Carrying excess weight is a clear indication that you’re at risk of various health issues like obesity, diabetes, heart disease, and more. To combat this, you should look for tips on how to reduce body fat. According to experts, healthy lifestyle choices, such as a balanced diet and regular exercise, play a pivotal role in achieving a leaner, healthier physique. So, don’t wait any longer, and start making some efforts in order to lose unhealthy body fat.   How to reduce body fat?   Dr Archana Batra, dietician, and certified diabetes educator in Gurugram, says, “Excess body fat not only affects your body appearance but can also lead to various health issues, including heart disease, diabetes, and joint problems. So, if you’re looking to shed those extra kilos and reduce body fat, here are seven effective tips to help you achieve your goals:   1. Balanced diet The foundation of any successful fat loss journey is a balanced diet. […]
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