Oct 21

How Men Can Get Fit After 50 — and Stay That Way

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Getting stronger, feeling better and staying active isn’t just possible — it’s doable   Let’s face it — your bounce-back isn’t what it used to be. Whether it’s a round of golf, wrangling grandkids or doing yard work, recovery takes longer as you age. But the good news? It’s not too late. You can get fit again after 50. And you don’t need a fancy gym or a personal trainer to do it. We asked a registered dietitian and an exercise physiologist to share their top tips for getting stronger, boosting energy and just generally feeling better — starting now.   Can you really get fit after 50? Yes — and you don’t have to go all-in on day one. “You naturally lose muscle mass as you age,” says exercise physiologist Christopher Travers, MS. “But that just means it’s time to tweak your routine, not throw in the towel.” “Think of your 50s as a reset,” adds Kate Patton, MEd, RD, CSSD, LD. “It’s a great time to make healthy changes and build habits that stick.”   8 fitness tips for men over 50   1. Stay hydrated Water helps everything — from digestion to prostate health. But as you […]
Oct 20

7 simple daily habits that make mornings less stressful

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Mornings don’t have to be chaotic. Try these 10 simple habits, from planning to mindful movement, to start your day calm, focused, and stress-free.   Mornings can set the tone for your entire day. When they’re rushed and chaotic, you often carry that tension with you affecting your mood, focus, and energy. The key to peaceful mornings lies in a few simple habits that bring order, calm, and balance. Here are ten daily habits to make your mornings less stressful and more productive.   1. PLAN YOUR DAY THE NIGHT BEFORE Prepare in advance to reduce morning decision fatigue. Lay out your outfit, prep your lunch, and make a to-do list the night before. When you wake up knowing exactly what’s ahead, you start your day with clarity and calm.   2. WAKE UP A LITTLE EARLIER Set your alarm 15–20 minutes earlier than usual. This small buffer allows you to move at an easy pace — no rushing, no skipping breakfast. A slow start helps your body and mind transition smoothly into the day.   3. AVOID REACHING FOR YOUR PHONE Checking messages or social media first thing in the morning can spike anxiety levels. Instead, spend the first […]
Oct 19

More than drinking water: 5 lifestyle changes that strengthen the kidneys

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Our kidneys are one of the most organs of the body, that filter blood to remove waste and extra fluid, which the body then excretes as urine. With poor lifestyle, genes, or age, kidney function can becomes severely impaired, leading to Chronic kidney disease (CKD). While CKD is not reversible and is a progressive, and long term condition, it is hugely preventable. While we often hear that it is important to drink a lot of water to keep the kidneys healthy, (and that is indeed true), your kidneys require a bit more effort from your side. Here are 5 essential lifestyle modifications that go beyond simple hydration, that will help protect your kidneys while strengthening their function.   Maintain a balanced diet Your dietary choices determine how well your kidneys function. Your kidneys function better when you consume a balanced diet consisting of fresh fruits, vegetables, whole grains and lean protein sources. The consumption of sodium-rich, processed sugar and unhealthy fat foods, leads to kidney stress and inflammation. People with kidney problems need to control their potassium and phosphorus intake, but eating fresh and natural foods generally supports kidney operation. The reduction of excessive salt consumption helps control blood pressure […]
Oct 18

This Is How Long It Takes to Build Muscle, According to Trainers

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Plus, expert-approved tips and exercises to maximize your gains. Building muscle after 50 is essential for feeling strong and healthy. While you’re perfecting your strength training routine and making sure to eat enough protein, you might wonder: How long does it take to build muscle? “Building and maintaining muscle isn’t just about looking toned or being able to crush a sprint on the bike; it’s about long-term health, vitality, and resilience. Muscle is metabolically active tissue, which means it helps regulate blood sugar, supports joint health, boosts metabolism, and protects against falls and fractures as we age,” explains Dotsie Bausch, C.P.T., sports nutritionist, Olympian, and founder of Switch4Good. “For women especially, building muscle is crucial as we naturally lose it faster over time. I like to say that muscle is your fountain of youth, and the great news is, we can build it at any age.” So, how long does it take to build one pound of muscle—and how can you maximize your body’s muscle-building abilities? Below, experts explain everything you need to know about the science of getting stronger and the best advice for making it happen.   How do muscles grow? When you train your muscles (either by […]
Oct 17

Correct dinner time and weight loss: What you eat and when matters

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Early, light, and mindful dinners can help regulate metabolism, improve sleep, and support weight management. In today’s fast-paced world, late dinners have become common. But experts warn that this habit could quietly be working against your health and fitness goals. From modern medicine to Ayurveda, the message is clear: the timing of your evening meal plays a major role in how well your body digests, burns fat, and recovers overnight. According to Ms. Ipsita Chakravarti, HOD – Dietetics at CMRI Kolkata, eating dinner between 5 PM and 7 PM or at least three hours before bedtime is ideal. “This allows food to be digested before going to bed. It helps regulate blood glucose, improves quality of sleep, and boosts metabolism,” she explained.   THE DOWNSIDE OF LATE-NIGHT MEALS Several doctors agree that late dinners interfere with the body’s natural clock. Dr Ankur Gahlot, Additional Director – Diabetes & Endocrinology, CK Birla Hospitals, Jaipur, points out that insulin sensitivity drops at night. “The body cannot efficiently metabolise carbohydrates in the late hours, which can result in high blood glucose. Over time, this disruption in circadian rhythm leads to inefficient fat burning and increased calorie storage,” he said. Dr. Hetashvi Gondaliya, Associate […]
Oct 16

Your Spine, Your Strength: How To Keep It Healthy And Pain-Free

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Simple lifestyle changes can prevent most back and neck problems. However, awareness and timely medical care are the major key factors.   Back and neck pain have become so common today that they are often called the “new lifestyle diseases.” Whether it’s a school student carrying a heavy bag, a homemaker doing daily chores, or an office worker glued to a computer, farmers who are working in farms, heavy-weight lifting labour, or even women carrying out household activities, almost everyone has experienced spine-related pain at some point. But what most people don’t realize is that nearly 90% of spine problems are preventable with simple lifestyle corrections and timely medical advice. Simple lifestyle changes can prevent most back and neck problems. However, awareness and timely medical care are the major key factors.   The Backbone of Your Life The spine is not just a column of bones. Tt is the main pillar that supports your entire body and protects the spinal cord, which connects your brain to every part of your body. Any injury or disorder of this structure can affect mobility, daily activities, balance, and even organ function.   Common Spine Issues You Should Know About Lumbar disc prolapse (slipped […]
Oct 15

What Is the 30/30/30 Morning Routine?

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The 30/30/30 morning routine is a science-backed weight loss method. It involves eating 30 grams (g) of protein within the first 30 minutes of waking up and following it up with 30 minutes of exercise. This method was first proposed by Timothy Ferriss in his book “The 4-Hour Body,” but was made popular by biologist Gary Brecka on TikTok. Brecka claimed it can help you lose weight and get control over your blood sugar and insulin levels.   How Does the 30/30/30 Method Work? With the 30/30/30 method, you consume 30 g of protein within the first 30 minutes of being awake. Carbohydrates and fats can be included, too, but the most important part is making sure your breakfast has about 30 g of protein. The next step is getting in 30 minutes of exercise. It is recommended that you do steady-state cardiovascular exercise. This means low-intensity cardio exercises that get your heart rate up a little, but not too much, like walking or leisure bike riding. The goal is to keep your heart rate at, or below, 135 beats per minute (bpm). A good rule of thumb is if you can carry on a conversation while jogging or biking, […]
Oct 14

If you want to become more disciplined, start doing these 10 things every morning

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Discipline doesn’t have to feel harsh or rigid. It’s simply about creating the right conditions for your best self to show up each day. Discipline isn’t something you magically wake up with one day. It’s built little by little, through the small choices you make every single morning. Over time, those choices add up to stronger habits, a clearer mind, and more control over your life. If you’ve ever looked at people who seem laser-focused, productive, and calm under pressure, chances are they’ve built a disciplined morning routine. And the good news is—you can too. You don’t need to overhaul your life overnight. Instead, start with these 10 simple things every morning to set yourself up for lasting discipline.   1. Get out of bed when your alarm rings It sounds almost too basic, right? But discipline starts the second you wake up. Hitting snooze might feel harmless, but it trains your brain to delay what you said you’d do. That tiny act of procrastination can spill into the rest of your day. Instead, treat your alarm like a commitment. The moment it rings, sit up, plant your feet on the floor, and start moving. It’s a small but powerful […]
Oct 13

12 exercises you can do without going to the gym

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Going to the gym is not for everyone. You know you need to exercise, but maybe working out at a gym sounds overwhelming, or just isn’t your thing. Here’s the good news. You don’t have to go to a gym or have fancy exercise equipment to exercise.   Do I really need to exercise? You’re active during the day. Isn’t that enough? “It’s a common question, but what many people don’t understand is the difference between physical activity and intentional exercise,” says Lauren White, former physician assistant at the Nebraska Medicine Bariatrics Center. “Physical activity is any movement that requires energy. Intentional exercise, on the other hand, is a structured, planned, repetitive movement that improves overall health and is the most effective means of losing weight and keeping it off.” There are many benefits to incorporating intentional exercise into your daily routine. “Exercise helps you better deal with stress, anxiety and depression,” says Nebraska Medicine exercise physiologist Heather Shafer, MS. “It also decreases your risk for developing chronic diseases like heart and pulmonary disease, hypertension and diabetes, and improves your overall health and wellbeing.” For maximum health benefits, the American Heart Association recommends getting at least 150 minutes of moderate exercise each […]
Oct 12

How To Build Muscle: 6 No-Equipment Moves That Really Work

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You must have heard that exercise can help you live a healthier and longer life. But when you think about workouts or exercise and how to build muscle, you may think of going for a run or hitting the gym. Many people worry about losing strength, sagging posture, or struggling with daily tasks, but the truth is that you can still stay strong, build muscle, and maintain mobility without ever stepping into a gym. In fact, simple bodyweight exercises done right can outperform many gym routines when it comes to real, usable strength–and they also fit into a busy Indian lifestyle. Whether you live in a small apartment, travel often, or find gym memberships expensive or inconvenient, this blog will show you 6 good no-equipment moves and how to include them smartly in your routine. If you stay consistent, focus on the form, and combine them with healthy food and recovery, you will see changes.   Why Bodyweight Training Is Needed? According to a study, adults begin to lose 3-8% of muscle mass every decade after the age of 30 [1], due to a condition known as sarcopenia. After 60, this decline accelerates, leading to weakness, slower metabolism, and poor […]
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