Apr 12

5 Health Tips to Help You Sail Through the End of Winter

by admin in Healthy Living 0 comments
Spring is in sight. Here’s how to stay healthier and more energized until it gets here.   Are you counting the days until Spring arrives? Less daylight and dreary weather in some parts of the country at this time of year can take a toll on your physical and mental health. But the good news is that winter is almost over. Until that happens, you have the power to keep yourself healthier, happier and more energized by the things you do and the choices you make.   Here are 5 health tips to help you get through the end of winter feeling your best:   1. Spend time outdoors. No matter what type of climate you live in, spending time outside can boost your mood and your health. The fresh air can make you feel happier. A dose of vitamin D from the sun will do your body good. Taking a break from dry indoor air is good for your skin. Not breathing in germs from people living or working in close proximity to you makes it less likely you’ll get sick. Just dress for the weather and enjoy some time with mother nature. 2. Protect yourself from contagious illnesses. […]
Apr 12

Side Effects Of Too Much Exercise On Mental Health

by admin in Mind & Body 0 comments
According to a study by Yale University published in the Lancelet Journal of Psychiatry, the side effects of too much exercise can worsen mental health. This study covered around 1.2 million individuals in the United States from 2011-2015. Exercise is known to help reduce the risk of heart disease, diabetes, and other physical ailments. This study established that it also affects mental health across a large population sample.   Key Findings Of The Study: Side Effects Of Too Much Exercise According to the study, the impact of exercise on mental health is usually positive, leading to a lower mental health burden for all types of exercise compared to not exercising. The most significant benefits were seen across popular team sports, cycling, and aerobic and gym activities. And the best duration for activities was 45 minutes three to five times per week. Exercising more than 23 times a month or for more than 90-minute durations suggests obsessive behavior and harms mental health. But is over-exercising really that bad? Over-exercising means exercising without taking a rest, for too long, and being addicted to exercise. It can be compared to workaholism or taking any positive habit and becoming obsessed with it. The study […]
Apr 12

Exercise in the park or gym? Which is better?

by admin in Healthy Living 0 comments
1. Benefits of regular exercise One of the best decisions you can make for yourself is choosing to exercise and get some physical activity everyday. Whether you have a desk job or take care of household chores, proper exercise is important to build strength, flexibility, stamina and mental well-being. Now, we all know that physical activity has multiple health benefits, but little is known about the impacts of the setting where you exercise. The two main options that people broadly choose are either going to a gym for a few months or going to a nearby park, usually in the morning and/or evening. Which option is best to reap the maximum benefits of exercise? Let’s find out!   2. Should you hit the gym? Choosing to go to a gym is a great option. You can get a trainer who can focus on what all workouts would suit you the best. You can also explore and learn a wide variety of exercises such as cardio, weight training, Pilates, yoga and so on. Several gyms also plan interesting classes like zumba or dance sessions. Getting guidance from experienced trainers can help you reach your goals without second doubts.   3. Things […]
Apr 12

How to exercise to boost your mood — whatever your fitness level

by admin in Mind & Body 0 comments
Experts offer their tips on exercising to improve your mental health   Everyone knows the benefits of exercise: stronger muscles, more energy, weight management, better sleep. A mood boost is often tacked on as a bonus. But there is stronger evidence than ever before that movement not only improves your mental health, but also protects it. Depression is the fourth most serious disease worldwide, yet the psychological benefits of exercise have been overlooked, says Jack Raglin, a professor of kinesiology at the Indiana University’s school of public health: “The evidence just keeps on coming.” In fact, even if you were to exercise for the sake of your mind alone, it would be well worth doing — and the good news is, a little makes a big difference. Here’s how to move yourself happy.   How does movement boost our moods? It’s widely believed that the psychological benefits of exercise come from the release of endorphins, but that is an oversimplification. “The evidence for that is really weak,” says Raglin. Instead, when we exercise, we produce a cocktail of hormones, including endocannabinoids — all of which contribute to making us feel good. Endorphins are produced at a certain intensity of activity, […]
Apr 12

8 Ways To Keep Your Mind Sharp

by admin in Mind & Body 0 comments
Everyone has the occasional “senior moment.” Maybe you wander to the kitchen and can’t remember why, or you misplace your keys. But while these mental hiccups may be bothersome, they usually don’t drive you to visit the doctor. “Most people focus on physical problems—high blood pressure, pain, disability,” says Rumana Yunus, M.D., primary care physician at Henry Ford Health. “But if your mental health isn’t functioning optimally, your physical health will suffer as well.” The good news: Studies show you can bolster your brain’s reserves and reduce your risk of losing your mind by adopting some basic health habits. Already in your golden years? Don’t fret. Research also shows the brain continues forming new connections throughout our lifespans. And you can help it along with these 8 brain-boosting strategies from Dr. Yunus:   1. Learn a foreign language. Learning a second (or a third) language challenges the brain in new ways and may even delay the onset of dementia, according to recent research. Say you learn the word for mother in Spanish is “madre.” Initially, you may have to concentrate to remember that word, but if you practice, over time, it becomes part of your vocabulary. That easy recall proves […]
Apr 12

Does walking build muscle?

by admin in Workouts 0 comments
Wondering, does walking build muscle? We look at how you can get toned legs without setting foot in the weights room Walking is a great example of cardiovascular exercise, but does walking build muscle? It can be done anywhere, anytime, and without the need for expensive gear or sophisticated equipment. We’ll be getting to the bottom of how walking affects your muscles and whether it’s possible to get toned legs without setting foot in the gym. When you walk, your body will use your quads, hamstrings, glutes, and calf muscles to power your movement. Thanks to centuries of evolution, humans have become extremely efficient when it comes to moving on two feet for long periods of time. As muscle building requires the presence of mechanical tension and muscle fiber damage, it may be quite tricky to grow muscles just by walking alone. Still, you may see some great results if you vary your training routine or add some resistance by using a weighted vest or ankle weights. We’ll look at whether walking can indeed build muscle and what, if anything, can be done to speed up the process.   Does walking build muscle? Walking is a type of aerobic physical […]
Apr 12

Don’t overexert yourself at gym

by admin in Workouts 0 comments
A35-year-old woman died while lifting weights in a gym recently. This shocked fitness enthusiasts. BM spoke with experts to know the do’s and don’ts of exercising. Dr Divya Marina Fernandes, consultant, interventional cardiology and Heart Failure Specialist, Aster RV Hospital said: “We see athletes collapsing in gyms or on fields. This could mainly be attributed to conditions like hypertrophic cardiomyopathy and arrhythmias (irregular heart rhythm).” She advised getting a treadmill test before starting endurance training even for those under 40. She said basic life-saving skills like CPR are good to know. “Focus on building stamina and strength gradually and listen to your body. Take adequate rest when necessary. Avoid supplements unless they have been tested and certified by reputed bodies,” she added. A bad diet and other poor lifestyle habits are common among youngsters. Many are into performance-enhancing drugs and unscientifically marketed supplements. To add to it, heavy exercise without heeding to early symptoms is terrible for health. Trainers need to be aware of sports medicine and the risks of over exercising, said Dr Deepak Krishnamurthy, senior interventional cardiologist, Sakra World Hospital. A family history of heart attacks at a young age, symptoms like chest pain or uneasiness or effort […]
Apr 12

How to build strength with just bodyweight exercises

by admin in Workouts 0 comments
You can gain strength and build muscle with just the push up, pull-up and squat. Here’s how you do it The three basic bodyweight exercises are based on the three movements of any exercise: push-ups for pushing, pull-ups for pulling, and squats for the lower chain. These three are also based on functional movements: things which you do every day. With new methods of fitness training gaining popularity recently, one might want to workout without the use of any weights. It is possible as well, if you are savvy enough to add new challenges to these three exercises in your routine. To make up for the lack of weights in your programme, the difficulty of these three exercises must constantly be increased in a bid to progress. It might be harder to track than weights, but the levels of functionality and muscle activation will be very gratifying. Given that muscle-building is part of a weight gaining or losing programme, push-ups are the first big challenge to conquer. Once you have mastered the basic push-up, the next level is to change form. Even the most simple changes can make a push-up more difficult.   Change toe-arrangement: The first suggestion would be […]
Apr 12

The 10 Minutes Lower Body Blast You Need In Your Life!

by admin in Workouts 0 comments tags: 90 degree angle, essential workouts, frog bridge, hamstring and quads, lateral lunge, lower body blast, press back standing position, squats exercise, squeezing your glutes
If you have very little time in your busy schedule and looking for the ultimate 10 minutes lower body workout then you are in the right place. Know the essential workouts which will help develop your lower body and you can squeeze them in your schedule in very little time. Take a look. Squats: You need to begin by standing with your feet kept apart in a hip-width distance. Make sure you bend the knees so that your things remain parallel to the ground. By squeezing your glutes you will need to press back up to the standing position. Split Squats (one minute each side): Start off by keeping your feet in a split stance and then you will have to lower down to a lunge. The back knee will almost be at the floor while the front one will remain at a 90-degree angle. Spring back up and switch your legs. Lateral Lunge (one minute each side): For this, you will have to take your right foot out in a lateral manner to complete the side lunge. Up next lower down your body putting the entire weight in the right leg and extending your left leg as well. To […]
Apr 12

4 Exercises and Workouts To Get You Back On Track

by kevin in Workouts 0 comments
During the winter months it can be easy to fall out of the workout routine for all of us. We keep telling ourselves we’ll get back to it next week, first of the month, after that holiday, etc, etc. So we keep postponing it and next thing we know, it is springtime and we are not even close to being ready for summer. By that point, we’ve lost most of the fitness we had worked so hard to gain, so it’s almost like starting over. Except this time you know what to expect, you know what you can do and what you’ll gain from it. With some motivation and a support system in place, you can rock this out and get back in shape! Here are 4 ways that will ensure you of getting back on the workout routine again: 1. Ease Up On Yourself. Know right up front that you aren’t going to be perfect at this exercise thing and you can’t start up where you left off. Tell yourself that you need to take it slow and easy, working yourself back to the level of duration and intensity you had. Have a positive attitude but don’t have high […]
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