Apr 10

Strengthen your core with exercises you can do at home using only a paper plate

by admin in Mind & Body 0 comments
With spring still nearly a month away, the continued wintry weather and shorter days with less sunlight could be taking a toll on your motivation to get out and exercise. Understandably, you may be inclined to skip the gym in favor of staying cozy inside. But don’t let the winter blues keep you from moving your body! By getting creative, you can get the exercise you need at home not only to boost your physical health but also to increase the feel-good brain chemicals serotonin, dopamine and noradrenaline to help you beat those doldrums. There are lots of ways you can work out in the comfort of your home quickly and simply — without expensive gym equipment. With a little ingenuity, broom handles, backpacks and other everyday household items can serve as useful tools during your workout. If you have access to stairs, there are numerous exercises you can do using just two stairs. Even a paper plate can be used for exercise. That’s right, just a single paper plate can provide all the means necessary for a surprisingly challenging total-body workout that strengthens your core and improves your balance. It may sound far-fetched, so I’ve outlined the exercises below […]
Apr 10

Top Ways to Live a Healthy Lifestyle

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Healthy living today is like a trend, everyone is talking about it, and only a few know how to do it right. Whether you’re trying to introduce healthier practices into your life or have already committed to the lifestyle, it’s important to understand the ins and outs of healthy living. With the help of these simple tips, you’ll be able to implement nutrition, exercise, and overall balance into your daily routine so that health, happiness, and positivity become second nature. Let’s explore the top ways to live a healthy lifestyle.   Go For Regular Checkups Keeping track of your physical health is vital to a healthy lifestyle. Schedule regular checkups with your doctor so they can monitor any potential issues before they become serious problems down the line. You can schedule an appointment with the hearing clinic Edmonton if you are having any trouble with your hearing. Additionally, keeping up with any treatments and therapies your doctor may recommend is essential if you have chronic health conditions. Regular checkups are an excellent opportunity to ask questions about anything related to health and wellness that might be on your mind, from nutrition tips to advice about managing stress levels during difficult […]
Apr 10

Is it better to work out in the morning or at night?

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For men, an evening workout offered more benefit. For women, the answer varied, depending on whether the goal was to burn fat or build muscle. There is no wrong time to exercise, but there may be some times that are more right than others. The best time of day to exercise can depend on your gender and even whether you want to burn fat or get stronger, according to a helpful new study of men, women and exercise timing. It found that, for women, morning workouts zapped abdominal fat and improved blood pressure better than late-day training. For men, evening exercise led to greater fat burning and better blood pressure control. Evening exercise also amplified the benefits of strength training, but more so for women. Studies of exercise timing are part of the burgeoning science of chronobiology, which focuses on how our internal clocks affect almost every aspect of our physiology. Human bodies, like those of other mammals, plants, reptiles and insects, operate on an innate 24-hour circadian rhythm, with a master clock system in our brains sending and receiving biochemical signals that coordinate with molecular clocks inside our cells to direct a boggling symphony of biological processes. This rhythm, […]
Apr 10

6 Expert Tips For Setting Realistic Fitness Goals

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Fitness goals can be incredibly motivating, but without well-planned and realistic objectives, you may end up frustrated by a lack of expected results. “Goal setting is a simple yet very powerful sport psychology tool,” says Joseph Galasso, Psy.D., a sports psychologist at Baker Street Behavioral Health in New Jersey. “Goal setting helps you improve motivation and commitment, stay focused on what to accomplish and track your performance,” he adds. Read on to learn how to set realistic fitness goals, along with expert tips for designing your own goal-supporting plan and putting it in motion.   Setting Realistic Fitness Goals: Criteria to Consider When setting fitness goals, we often accidentally muddy our paths by being too eager or too ambitious in our goal setting, according to Dr. Galasso. Taking a calm, confident approach to goal setting is best when setting individual goals. “Really think about what you want to achieve and the resources that you’re able to dedicate to your workouts, your diet and your recovery [between exercise sessions],” says Dr. Galasso. For instance, the biggest obstacle that prevents most people from creating healthy habits is not the desire to be healthier, but the “time” to do so, according to Galasso. […]
Apr 10

Five tips for a happy, healthy holiday season

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If you find it difficult to stay healthy around the holidays, you’re not alone. Maintaining healthy lifestyle goals and avoiding sicknesses is especially difficult during the holiday season with busy schedules, family gatherings, stressful budgets, and yummy holiday treats. The holidays are meant for fun, fellowship, and food. So try to enjoy as much as you can while still maintaining your health and taking care of your wellbeing.   Here are five simple tips to keep you happy and healthy this holiday season: Tip #1: Manage your stress Stress is a normal part of the holiday season. Planning gatherings, budgeting for gifts, balancing social commitments, and missing loved ones can all add to the stress of the holidays. Take care of yourself this year by setting reasonable expectations, focusing on what’s really important, and accepting help from friends and family. You can try relaxation techniques like breathing exercises, yoga, and mindfulness, which is when you focus on living in the moment. Mindfulness can be as simple as sitting outside and noticing the sights and sounds around you. Also, although your schedule is busy, make sure to pencil in some time for sleep. A good night’s rest can help you concentrate […]
Apr 10

5 Natural Ways To Burn Fat Everywhere, Expert Says

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Educating yourself will give you the confidence to kickstart your weight loss journey and stay motivated.   If you’re at your wits’ end from doing countless crunches to burn belly fat or logging endless miles to trim your waistline and not seeing results, we feel you. Burning body fat can seem impossible—especially when targeting a specific area. While strengthening your core and getting in your cardio can help you shed unwanted pounds, these alone won’t keep weight off in the long term. To shine some light on the issue, we asked a registered dietitian to share wisdom on natural ways to burn fat not only in your waist but your entire body. If this piques your interest, keep reading to learn how to lose body fat everywhere through five natural practices. The key to finding sustainable, natural ways to burn fat is to develop a comprehensive plan for living a healthy lifestyle—one that includes eating healthy, exercising regularly, sleeping well, managing stress, and leaving those all-too-tempting processed foods behind at the grocery store. Essentially, you can break it down into three crucial steps. Step one is to create a sustainable plan for achieving your weight loss goals. Step two is […]
Apr 10

10 Ways to Improve Your Health

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How can you lead a healthier life – simply? Here are 10 health tips!   1. Eat slowly Did you know that eating too quickly can cause weight gain? According to research, faster eaters are more likely to be overweight, as compared to people who eat more slowly. In one study, it was also suggested that this is 115% more likely to happen in middle-aged women. As you eat, your body releases ‘fullness hormones’ that tell your brain you’ve eaten and should stop. However, as this process takes about 20 minutes, speedy eaters may consume too much food and only receive this signal later – which explains the ‘post-buffet bloat’ you may feel after a satisfying meal. The next time you’re having a meal, make a conscious effort to eat slower and observe the effect on your appetite.   2. Drink more water You may have heard of the saying to “drink 8 glasses of water a day”, yet not many may actually follow this, often choosing to count their total liquid intake instead – which usually includes sodas, coffee, and other beverages. Your body isn’t made up of soft drinks and beers, however. Depending on age, about 60% of […]
Apr 10

Can You Get a Full-Body Workout in 20 Minutes?

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Q: Sometimes I only have 20 minutes for a workout. What are the most efficient exercises to make the best use of my time?   One of the biggest barriers to establishing a regular workout routine is a lack of time. Finding an extra hour (or more if you include travel to a gym) to exercise most days of the week can feel like an insurmountable challenge, especially if you have a busy work schedule, family responsibilities or a long commute. The good news is you can get the same (or even better) results from an intense 20-minute workout as you can from a one-hour session. A large study from 2019, for instance, found that replacing 30 minutes of sitting each day with moderate to vigorous physical activity was associated with a 45 percent reduction in mortality risk. And many studies have found that short, intense workouts two to three times a week can improve lung function and cardiovascular health. Experts from the Centers for Disease Control and Prevention recommend that most adults get 150 minutes of moderate-intensity exercise each week, but you can cut that in half, to 75 minutes a week, if the workout is intense. Stephen J. […]
Apr 10

Keep these tips in mind before you start your yoga journey

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The breathing techniqies and the postures play a major role in yoga and therefore, if you mess up with that, you might eventually not gain much after performing yoga. Likewise there are other things that one needs to keep in mind before starting their yoga journey. Yoga is known to be one of the best forms of exercise as it has the ability to cater to different needs of the body. One can start practicing yoga at any given point of time during their life and they can still reap benefits from it. You can also choose to perform what type of asanas really work for you. Moreover, it also has the ability to cure certain health problems. However, like most forms of exercise, one needs to be mindful while performing the asanas. The breathing techniqies and the postures play a major role in yoga and therefore, if you mess up with that, you might eventually not gain much after performing yoga. Likewise there are other things that one needs to keep in mind before starting their yoga journey. Here are a few tips that you should keep in mind. Always use a yoga mat: A yoga mat helps you to […]
Apr 10

Boost Your Heart Health With These 5 Workouts

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Cardio helps, but there are other exercises you can do to keep your heart strong and healthy.   Exercising has many benefits other than keeping you in shape. It also helps keep your strong heart and reduces the chances of developing heart disease. By staying active you’re prioritizing your well-being which is key to living a long and healthy life. Depending on the types of exercise you’re doing, it may even contribute to strengthening your heart. Although all movement is good, there are some that are superior to others when it comes to the matters of the heart. With the help of experts we’ve determined the best exercises you should be doing to maintain a healthy heart, brain and body. These range from low-intensity to high-intensity exercises, so you’re bound to find a variety that you like. Make sure to start including these workouts on a regularly basis to get the most out of them.   Why exercise is important for your heart Exercise in general is beneficial for cardiovascular health. It makes you less likely to develop heart problems as you age, for one. It helps lower your blood pressure, increases your high-density lipoprotein (or good cholesterol), reduces stress […]
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