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Even the most dedicated enthusiasts can have a hard time during winter to go out for that jog or workout compared to when it’s warm and sunny outside. This season can indeed be very disruptive to people’s exercise routines. The winter season not only makes us lazy but further slows down weight loss due to a reduction in sweating. However, if your goal is to remove as many obstacles as possible and make small changes that can make staying active easier until warmer times arrive then follow these tips on how to motivate yourself to stay active when the weather gets colder. Stretching indoors Practising stretching inside can help increase your body temperature before you step out to work out. This helps reduce feeling cold as soon as you leave your house. Do some brisk stretches before wearing your cold-weather clothing. Right activewear In a humid climate, people opt for cotton clothing as it absorbs moisture (sweat). But in winter, you want to avoid that because if your clothes are soaked in moisture, it will leave you feeling colder. So go for sports clothing made from cotton-mix or synthetic fibre since they soak 50 per cent less moisture […]
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“Meditation is simpler (and harder) than most people think,” wrote Dr Dixa Bhavsar Amid busy schedules, stress at work, personal responsibilities and numerous other chores, our mental health may take a back seat. As such, it becomes extremely important to rejuvenate the body and mind and try to keep stress at bay. One of the ways to do that, as suggested by Ayurvedic expert Dr Dixa Bhavsar, is meditation. Apart from helping you improve your concentration powers, “the goal of meditation isn’t to control your thoughts, it’s to stop letting them control you”, wrote Dr Bhavsar in an Instagram post. Take a look below to know more about how you can introduce meditation to your life and do it the right way. View this post on Instagram A post shared by Dr Dixa Bhavsar Savaliya (@drdixa_healingsouls) “Meditation is simpler (and harder) than most people think. Read these steps, make sure you’re somewhere where you can relax into this process, set a timer, and give it a shot”, wrote Dr Bhavsar in the caption. *Take a seat- Find a place to sit that feels calm and quiet to you. It can be inside your house or outside in a balcony, terrace […]
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Whether you’re looking to enhance your sports performance or want to improve your regular functional fitness, a strong lower body is essential for almost everything. Legs, in particular, contain some of the strongest and largest muscles in the body, and a sculpted and muscular body is indeed incomplete without strong legs. An effective leg workout is one that targets your entire posterior chain and lower body muscles, including hamstrings, lats, glutes, calves, quads, ankles, etc. Safe to say, there are different muscles to be worked on, and fortunately, there are several exercises you can perform regularly as a part of your leg day routine. When looking to gain leg muscles, it is best to incorporate compound exercises that allow for a higher amount of fatigue and muscular stimulus that too without compromising on your muscle recovery. Killer Leg Exercises for Men Here’re five eg exercises men can do for some serious gain. 1) Barbell Squat Barbell squats are one of the best exercises you can do to grow bigger legs. This exercise maximises quad growth and allows for enhanced knee flexion and better torso positioning. How to do it? Place the barbell across your shoulders, and position your […]
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How to work out your mind as well as your body. When it comes to exercise, the physical benefits are well-documented, from lowering blood pressure and your risk of some diseases to improving your physical appearance. Increasingly, the spotlight is being shone on the mental health benefits of working out, such as boosting your mood, improving sleep and easing symptoms of stress, anxiety and depression. Science backs this up. One study found that increasing your activity levels from doing nothing, to exercising at least three times a week, reduces the risk of depression by up to 30 per cent. Another study found that individuals who engaged in exercise had 43% lower self-reported ‘poor mental health’ days than those who did not. Despite the benefits, statistics show only 65.5 per cent of men and 54 per cent of women in the UK meet the daily recommended physical activity levels. The Department of Health recommends that adults should be active daily and complete at least 2.5 hours of physical activity per week. However, this does not necessarily mean slogging it out at the gym (unless you want to) – there are plenty of ways to move your body and boost your […]
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When you’re thinking of moves that work your legs, squats, lunges, and deadlifts are probably front and center. But the wall sit exercise is actually a great option to add to your workout routine. So what exactly is the wall sit? The wall sit exercise is exactly as it sounds: Imagine sitting on a box in front of a wall with your back flat against said wall. Now, think about taking the box away. The muscles in your legs need to fire to keep your body steady as you hold that seated position—that’s a wall sit. Wall sits are great lower-body exercises for beginners, people coming back from injury, or exercisers looking for a greater challenge. In fact, one of the great things about the wall sit is that it’s super customizable to a whole bunch of fitness levels. Interested in giving the wall sit exercise a try? Before we demonstrate how to wall sit, read on for some background on the exercise, as well as some tips on how to put it into practice in your exercise routine. What is the wall sit exercise? The wall sit exercise is a lower-body strengthening exercise that works your muscles through […]
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Living with hypertension, or altapresyon, as it’s often referred to colloquially, can be difficult. People with this condition have to make sure that their blood pressure stays at a normal level; if they don’t, their blood vessels can get damaged and experience decreased blood flow to the heart, which can lead to heart failure. Aside from this, those with high blood pressure also have a higher risk of experiencing the following health problems and complications: Heart attack Stroke Kidney failure Memory problems Dementia Aneurysm Fortunately, there are medicines that help prevent blood pressure levels from spiking. However, taking hypertension medication won’t be enough to keep hypertension at bay. It’s also vital to make healthy lifestyle choices to properly manage the condition. If you’re having trouble controlling your blood pressure levels, even when taking your medication, now is the best time to start making changes. Practicing the following habits can leave a huge impact on your health: Eat a Healthy Diet Managing the symptoms of hypertension is more challenging if you’re overweight. With more fatty tissue in your blood vessels, your blood circulation becomes less optimal. Thus, your heart needs to work harder to ensure that your entire body […]
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Here are some simple techniques that will help you keep your riders engaged and coming back for more: 1. Clear Your Head A great Spinning class starts before the instructor even enters the room. Prepare yourself by clearing your mind before arriving to class. Take some deep breaths and leave whatever happened earlier in the day outside the door. Your energy is more powerful than you know. Riders can sense when you are unprepared or stressed out. Always be aware that this is their class and respect the riders’ time. This includes every second that they are in the room. 2. Set the Stage Your riders expect to have an incredible experience from the minute they walk through the door. Always arrive early to set up your bike; that way, you are able to welcome riders as they arrive. Turn on inviting music that sets the theme for the class. For example, use music that is a prelude to the type of ride that they’ll be experiencing. The music should be intriguing enough to catch their attention, but not overpowering. It’s a good idea to ask the class to put away their phones before class and remind them that this […]
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A study found that using fitness apps increased everyday physical activity by an equivalent of 1,235 steps, and moderate and vigorous physical activity by 48.5 minutes a week Fitness trackers and monitors were all the rage when they were newly launched in India. Everyone wanted one, no matter how often they worked out. But for fitness enthusiasts, it remains a daily necessity for monitoring their workouts, calories burned, steps walked, and much more. If you are new to working out or someone who is trying to resume their exercise routine, fitness trackers may even help you get back on track. A study published in December 2021 on The BMJ, titled ‘Effectiveness of physical activity monitors in adults: systematic review and meta-analysis’ studied data from 121 randomised control trials and 141 study comparisons with more than 16,000 participants. The research was conducted to find what impact exercise monitors had on everyday physical activity, moderate and vigorous physical activity, and sedentary time. Its findings stated that using fitness apps increased everyday physical activity by an equivalent of 1,235 steps, and moderate and vigorous physical activity by 48.5 minutes a week. It also stated that the impact on sedentary time was insignificant. “The […]
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The process of thinking positively is a skill that we can all cultivate, even if it doesn’t come to us naturally. Like other good habits, the more we practice them, the better we can become. By maintaining a positive attitude we can help our odds to be more likely to achieve success. Positive thinking also triggers both constructive and creative thinking. Positive thinking allows you to recognize opportunities to deal with current problems and to thrive in less-than-ideal circumstances. As you develop a more positive outlook on life, one result you will notice is that a positive mindset can attract more positivity to your life. It also attracts happiness and other rewards that can enhance your day and fuel further positive thinking. Positive Thoughts, Negative Thoughts: What Exactly Are Thoughts? Thoughts include our perceptions — positive, negative or even neutral — that we bring to our experiences or develop as a result of our experiences. These perceptions shape our point of view as well as our attitudes about countless topics. Unfortunately, many of our experiences and perceptions have been affected by negative emotions like fear, anger, and guilt. For instance, you may have had a bad high school experience […]
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When it comes to choosing the perfect yoga mat for your practice, the thickness is perhaps the most important performance impacting factor. With mats ranging in thickness from 2 mm to a plush 1 or 2 cms, choosing your trusty yoga partner goes far deeper than a pretty design or good sale. In fact, the thickness of your mat could change your entire practice! So how do you decide what thickness is best for you? Follow along to discover the pros and cons of each yoga mat thickness and what to consider when choosing how thick your mat should really be. The Thin Mat (2-3mm) It’s no question that these super-thin mats are incredibly appealing for their aesthetic value. Unfortunately, choosing an ultra-thin yoga mat is usually not the most sustainable choice for your practice. Of course, there is a time and a place for these mats, especially if you need a lighter option to take on the go or intend to lay your mat out on top of a studio mat. The Pros Great for travel Lightweight and compact Good for balance poses The Cons Not much support for joints Uncomfortable on changing surfaces In addition […]
