May 16

5 keys to Living a Long and Healthy Life

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A popular quote says, “You should add life to your years, not years to your life.” You can be in a place where you can strive to have a long and healthy life and stay happy by following these 5 keys to a healthy lifestyle. Implement these into your own life to live a healthier and longer life.   Five Keys to Living a Good Life Here’s a list of the five keys to living a long and good life.   1. Stop Smoking There is no such thing as a “safe” level of smoking. Many harmful substances that cause cancer are released when you smoke. Smoking causes cardiovascular disease. A cigarette is made using tobacco leaf, which contains nicotine and other compounds. Nicotine boosts the release of epinephrine, a hormone that raises blood pressure. In addition, nicotine and carbon monoxide can damage the lining of the inner walls of your arteries. Your brain receives nicotine through circulation, where it causes a pleasurable sensation and soon becomes an addiction. So, stop smoking completely before it’s too late.   2. Maintain a Healthy Weight A body mass index (BMI) of 18.5 to 24.9 is considered to be a healthy body weight. […]
May 15

6 health benefits of mind-body workouts

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These workouts help you stay fit by providing a holistic approach that includes both the body and the mind!   Mind-body workouts are physical activities that focus on mental and emotional well-being in addition to physical fitness. These workouts incorporate movement, breathwork, and mindfulness exercises to help create a mind-body connection. Presently, the most well-loved mind-body workouts globally include Yoga, Pilates and Tai Chi. With the increasing popularity of mind-body workouts, we spoke to leading health and fitness experts for an in-depth guide on the benefits of these workouts. Here’s what they had to say. 6 health benefits of mind-body workouts   Relieves Stress Mind-body workouts involve breathing techniques and meditation, which can help reduce stress and anxiety levels. “Mind-body workouts combine physical movement, breathing patterns, and mental focus, making them different from conventional exercises. Yoga is an example of a mind-body workout as it focuses on body postures (asanas), breath control (pranayama), and meditation (dhyana). Studies have shown these workouts improve physical and mental health, supporting brain function, enhancing cognition and learning, and relieving symptoms of anxiety, stress, and depression. Including a 45-50 minutes yoga session in your daily routine can have several health benefits,” mentions Aman Puri, fitness […]
May 14

7 Free Weight Exercises for Men to Gain Muscle

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Pack on muscle and build your strength with these trainer-recommended movements.   As men, we all want to look and feel strong, and there’s no better way to achieve this than by gaining muscle. However, finding the time and money to go to the gym regularly can be a challenge for many of us. Fortunately, you don’t need fancy exercise equipment or costly gym memberships to get your desired results. Instead, with just a few free weights and some know-how, you can start building muscle in the comfort of your home. We chatted with an expert who shares seven of the best free weight exercises for men to gain muscle. TJ Mentus, CPT, a certified personal trainer at Garage Gym Reviews, shares seven free weight exercises you can do right now to start gaining muscle (and develop a shredded upper body). These exercises target all major muscle groups, including your chest, back, shoulders, biceps, triceps, and legs. Plus, we deliver expert tips on proper form and technique, so you can get the most out of each exercise and avoid injury. Whether you’re a beginner or a seasoned gym-goer, these exercises are perfect for anyone who’s looking to build muscle without […]
May 13

Improve Your Overhead Press By Fixing These 4 Mistakes

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Get stronger without getting injured with these shoulder-building suggestions.   The strict barbell overhead press is the gold standard for pressing. The bench press is excellent and gets a lot of attention, but you are stronger in the horizontal plane and have the bench’s stability helping. With the overhead press, it’s two hands on the barbell and two feet on the ground, and the rest is all you. Using only your chest, shoulders, and triceps, you press a barbell overhead with little help from your lower body. The overhead press is a terrific exercise for strength and muscle mass and requires lots of core strength and shoulder mobility to make it happen. But this move isn’t as easy as just hoisting overhead—there are plenty of movement mistakes that can lead to injury or just lessen the gains you could be making. Not everyone can overhead press off the bat due to shoulder mobility, however, if you do have the mobility and strength to go overhead, it’s best to avoid these common mistakes that take away from the safety and effectiveness of this lift.   4 OVERHEAD PRESS BENEFITS Assuming you are good to go overhead, here are a few vital […]
May 12

5 Exercise Habits That Are Wrecking Your Body After 40

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Are you guilty of these habits during your workouts?   Picking up bad exercise habits—along with good ones—is not out of the norm during your fitness journey. Reevaluating your routine every now and then is a necessary step to help keep you on track and ensure you’re not doing anything that’ll lead to injury. We spoke with Kelly Najjar, NBC-HWC, a personal trainer on Fyt, the largest personal training service in the nation that makes expert-guided fitness, whether in-person or virtual, convenient for everyone, who shares five exercise habits that are wrecking your body after 40. If you’re doing any of the below habits, ditch them ASAP. “Welcome to Prime Time, the second half of your life. This is the time to invest in your health and wellness so that your retirement is full of all the things you want to do. Pain and its limitations prevent many from enjoying an active retirement. Now that you are over 40, it is important to care for your body by avoiding these exercise habits,” Najjar tells us. “As you age, maintaining your strength, balance, and endurance safely will keep you doing the things you love.” Keep reading to learn more about the […]
May 11

These incredible leg workouts don’t include any squats or lunges

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Seven effective exercises for stronger legs   Most muscles in the human body are activated on a daily basis, but none more so than the muscles in the legs. This is mostly done through routine daily activities such as walking and climbing stairs. Because these muscles are used so often, it’s important to ensure that they’re up for the challenges of daily life, and this is why it’s essential to have a strong lower body developed by effective leg workouts. The best way to accomplish this is by adding some leg workouts to your weekly exercise regimen. There are plenty to choose from, and most are easy to execute, whether you’re a beginner or a fitness enthusiast. It also doesn’t take long to notice the many benefits of having stronger and toned legs.   Benefits of having strong legs Improved overall quality of life Having strong legs can help improve your overall quality of life simply by making day-to-day activities easier to complete. Stronger legs can help you climb stairs, walk, and run without tiring out your legs or suffering muscle cramps. Cramping can occur when individuals with weak legs are presented with numerous flights of stairs or long walks. […]
May 10

10 Proven Mind-Stimulating Tips for Seniors

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Just as exercise improves your physical health, brain workouts strengthen your mind — boosting your memory and thinking skills. Even better, it’s never too late to begin exercising your most important muscle. Read on for 10 easy ways to stimulate your mind.   1. Stick to an exercise routine Your mind and body are interconnected. Often, what benefits the body benefits the brain. Regular exercise, even taking a simple walk, goes a long way toward improving your memory and cognitive skills, according to Dr. Scott McGinnis, an instructor in neurology at Harvard Medical School. In fact, the foot’s impact during a walk sends pressure waves through the arteries, increasing blood flow and resulting in a healthier mind, according to researchers at New Mexico Highlands University. Try adding some of these physical activities to your daily or weekly routine to boost blood flow to your brain: hiking on nearby nature trails tennis or pickleball walking your dog yoga or tai chi water aerobics   2. Make reading a habit In a study in the journal Neurology, regular reading and writing in late life reduced the rate of memory decline by 32%. Here are some great ways to make reading more of a habit: Join […]
May 09

Lose 5 Inches off Your Waist With This Bodyweight Workout, Trainer Says

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Achieve a trim midsection with five exercises.   Whether you’re dealing with belly rolls, a beer gut, or the middle-aged spread, it’s safe to say your midsection situation is cramping your vibe—and putting your health at risk. Excess waistline fat makes squeezing into your favorite pants or shorts quite the chore, and you’d like to shape things up. To get you started, we’ve put together a bodyweight workout that’ll help you lose five inches off your waist with no equipment required. According to the Mayo Clinic, abdominal fat should not be taken lightly. Whatever your body weight may be, having too much extra fat in your midsection is associated with sleep apnea, high blood pressure, type 2 diabetes and insulin resistance, cardiovascular disease, colorectal cancer, and a greater chance of early mortality. Your age, the number of calories you feed your body every day, and the number of calories you torch can all contribute to your weight and gaining belly fat. When it comes to trimming your waistline down by five inches or more, you need to eat a healthy diet, strength train at least two to three times a week, and make sure you’re doing enough aerobic work. In […]
May 08

8 Ways to Follow the Mediterranean Diet for Better Health

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What is the Mediterranean diet, and how can you start eating one of the healthiest diets in the world? We share easy ideas to get more Mediterranean diet foods into your life.   Named one of the healthiest diets in the world, the Mediterranean diet is abundant in fruits, vegetables, whole grains, legumes and olive oil. It features fish and poultry—lean protein sources—over red meat. Red wine is consumed regularly but in moderate amounts. Research suggests that the benefits of following a Mediterranean-style eating pattern may be many: improved weight loss, better control of blood glucose (sugar) levels and reduced risk of depression, to name a few. The Mediterranean diet has also been associated with reduced levels of inflammation, a risk factor for heart attacks, stroke and Alzheimer’s disease. If the idea of overhauling your entire way of shopping and eating seems daunting, start small. Wiping the slate entirely clean may not be necessary, nor is it sustainable. Here, we outline steps you can take to move toward a more Mediterranean-style diet. Choose one of these strategies below, and make it a habit. When you’re ready, move on to the next strategy. No matter where you choose to start, these […]
May 07

Chest and Triceps Workout: Top Five Exercises to Gain Huge Mass

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Looking for some great chest and triceps workouts to achieve a huge mass? Look no further. In this article, we’ve rounded up a few best exercises to hit these important muscles for massive gains and strength. The triceps and chest are two major muscle groups of the body. Although they have unique functions and strengths, both work together while doing certain pressing exercises and get evenly involved; that’s why training them together is beneficial. When looking for chest and triceps workouts, it’s important to opt for exercises that include hypertrophy and strength, as both can help you become stronger and bigger. To help you start your upper body training, we’ve listed below some great exercises to activate these major muscle groups.   Chest and triceps workout to gain huge mass   Try the following five exercises in your next upper body workout session to achieve mass and strength:   1) Barbell bench press It’s a popular chest and triceps workout that promotes bone density, helps achieve muscle mass, and also burns a lot of calories. Alongside chest and triceps, this exercise works on the shoulders, abs, serratus anterior, erector spinae, and rotator cuff. Instructions: Lie on the exercise bench, and […]
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