Apr 06

4 mistakes that are making your cold worse; do this instead

by admin in Healthy Living 0 comments
The rise in cold and flu cases: As the winter season bids us goodbye, experts cautioned that the flu burden would be significant, due to a worrying phenomenon of ‘immunity debt’ worldwide. This is the lack of exposure to common viruses because people were social distancing and wearing masks over the past two years. With pandemic restrictions lifted, the population’s susceptibility for influenza infection is estimated to increase.Dr. Pankaj Garg, Consultant Paediatrician, Ladies & Child Clinic, Delhi said, “In Delhi, we have seen a five-fold rise in the number of flu cases. To tackle this rise, it is important for more people to understand how the flu can affect different groups, and why protection against it is vital. Supporting increased vaccine uptake across the population and other preventive measures can help more individuals be safeguarded from the flu. It can also be managed with key steps including treating symptoms, and with rest and good nutrition.” This season, keep an eye out for any flu signs – like fever, chills, cough, runny/stuffy nose, body aches, and more. If you are affected, here are 4 things you should avoid to manage the flu better:   Overexerting yourself: Instead, especially during the first […]
Apr 06

4 techniques to build core muscles without back pain

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Core exercise can be a great way to prevent injury, but if building your abs causes a back ache, it’s time to change your routine, according a personal trainer. Some simple cues can help fix your form to help prevent back pain during core workouts and get you better results, boxing coach Kollins Ezekh told Insider. Done correctly, core exercises can help improve your posture and reduce aches outside of the gym, too, he said. “A weak core is probably one of the main contributors to lower back pain,” Ezekh said. Picking the right exercises, warming up correctly, and doing the right amount of work with proper form can help you build a stronger, more stable core for pain-free fitness.   Always warm up before exercising While it can be tempting to save time by jumping right into a workout, a basic warm-up helps prepare your muscles, prevents injury, and can help you be more aware of maintaining good form, Ezekh said. An ideal warm-up should involve all the areas of the body that will be active during the workout with similar movement patterns as the exercise you plan to do. For example, if you’re working on planks or push-ups, […]
Apr 06

Too Hot To Workout? Workouts & Tips You Need To Follow This Summer

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Working out in this summer hot weather can be exhausting. Here are some fun workout regimes and easy-to-follow tips to make it easier.   Running everyday errands can be tiring in itself during hot summer days. Over this, working out might seem like a painful chore. However, working out regularly is extremely important for the body. It helps regulate blood circulation, boosts healthy hormones, helps lose excess fat, helps build muscles, and many other benefits. Here’s how to maintain a healthy workout routine this summer that is doable and fun:   Yoga During the summer, people are likely to become sluggish, but practicing yoga boosts your oxygen intake, stimulates you, and makes you sweat away harmful toxins. Yoga is an incredible way to re-energise and cleanse your body. Your muscles begin to relax and loosen as you become hot and sweaty. Muscles can eventually expand and become more flexible by stretching them during this period. Yoga offers a number of poses that allow for the stretching of those stiff muscles, and practicing them outside in the heat on a daily basis will increase the likelihood of becoming more flexible in a shorter period of time.   Dancing Dancing is another […]
Apr 06

Tips to manage stress – from writing to regular exercise and meditating

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Everyone gets stressed sometimes, but learning how to manage and overcome moments of stress is important for both our mental and physical wellbeing   We all lead fast-paced lives these days. So it’s not surprising if we find ourselves struggling with bouts of stress. Many of us tend to put off addressing our stress levels as we often think we don’t have time for it. But in reality, managing stress levels is an important step in making us more efficient in our work. If we ignore how stressed we are in favour of keeping up with our busy lives, it will in fact leave us feeling even more stressed, overwhelmed and even experiencing physical symptoms. This International Stress Awareness Week, here are a few useful stress management tips, according to Cheshire-based addiction rehab clinic Delamere.   Mindful meditation When we think of relaxation, we often imagine putting our feet up and enjoying a movie or book at the end of a long day. However, according to research, while this might make you feel calm in the moment, it doesn’t actually relax or rejuvenate you. It lead to your stress worsening and causes feelings of guilt in your mind. When it […]
Apr 06

Get Fit Over 50 – It’s Never Too Late to Start!

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It’s never too late to start getting fit! In this article, we will discuss some tips for getting in shape and staying healthy as you get older. It’s important to focus on your health as you age, and there are plenty of ways to stay active and improve your fitness level. Whether you’re just starting out or you’ve been working out for years, these tips will help you stay on track and reach your fitness goals. According to the Centers for Disease Control and Prevention (CDC), fit adults over the age of 50 should be getting at least 150 minutes of moderate-intensity activity each week. This could be something as simple as brisk walking. In addition, they recommend that adults over 50 do strength-training activities at least 2 days a week. This could include lifting weights, using resistance bands, or doing body-weight exercises like push-ups and squats. Strength-training is important for maintaining muscle mass and bone density as we age. Getting regular exercise can help us stay independent and able to do the things we enjoy for years to come.   Getting Your Daily Dose of Physical Activity The CDC recommends that older adults get at least 150 minutes of […]
Apr 06

The 5-Minute Standing Ab Workout for a Strong Core

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Build chiseled abs fast with this effective five-step routine.   If you’re looking to build chiseled abs fast, this five-minute standing ab workout for a strong core is exactly what you need in your life. Everybody knows that sculpted abs are crucial for your body to function properly, but they also look darn good when you’re rocking just about anything. Keep reading to learn all about the benefits of keeping your core strengthened and toned, along with this productive ab workout brought to you by certified health, wellness, and fitness trainer Sami Clarke of FORM. Building your core will help you develop some solid abs, and this is essential for many reasons. Clarke tells us, “Think of your core as your foundation! It is the connection to being stronger in your workouts and feeling capable in your daily activities. It is the starting point in your body to help you feel your healthiest with less back pain, more stability, [fewer] injuries, and capability to do so much more.” She adds, “That is why I integrate five-minute ab burners after every FORM workout. With our busy lives, a five-minute FORM ab workout can serve as your quick movement on that [given] […]
Apr 06

Brain matters: 7 tips to improve your memory naturally

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You can improve memory with a mix of right foods and lifestyle! Get some tips right here from top nutritionist Anjali Mukherjee.   Crying over spilled milk because you forgot to turn off the stove again? Or did you fail to recognize someone who just waved at you? Well, unless it is a serious or chronic brain-related issue, you should know that we all have our moments of forgetfulness. Nevertheless, you can take some everyday measures to improve memory. Food and lifestyle can play key roles in improving brain and cognitive function. And so, leading celebrity nutritionist Anjali Mukherjee recently took to her Instagram account to share 9 tips to help you combat memory problems. “It is important to not panic or get upset when you can’t remember something,” asserts Anjali Mukherjee. Fretting over the issue wouldn’t help. Instead, taking action would. If your condition is not too severe, you only need to make small changes in your lifestyle to achieve significant improvements to your memory.   Here’s how to improve memory naturally at home   1. Vitamin B for brain “Keep up your vitamin B intake, especially vitamin B12 and B9 which enhance the memory,” she says. Vitamin B12 […]
Apr 06

5 practices to follow to keep your heart healthy

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A doctor, a nutritionist and a fitness trainer dole out tips to keep your heart muscle pumping Did you know cardiovascular disease (CVD) is the world’s leading cause of death? According to the World Heart Federation, it claims over 18 million lives every year, globally. But the good news is, it can be prevented and controlled by simply making a few lifestyle changes. In order to spread more awareness about CVD and encourage heart-healthy living, World Heart Day is celebrated every year on September 29. We asked experts to share simple tips that’ll keep your heart health on the right track.   1. Pay attention to what’s on your plate It is rightly said that you are what you eat. So, the next time you pile up those fried snacks and munchies on your plate, take a second to think about its impact on your heart and overall health. According to Shweta Shah, nutritionist and co-founder of Fitza, omega-3 fatty acids are great for improving heart health, so include pumpkin and sesame seeds, and walnuts in your diet. “Broccoli is an excellent heart-healthy food so add it to your salads or stir-fry,” she says. She also recommends having ash gourd […]
Apr 06

Get To Know Your Mini Bands Before Your Next Workout

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These small training accessories can provide huge benefits, when used properly.   A mini band is a 9-inch flat looped band that’s great for targeting the smaller muscles of your hips, glutes, thighs, and shoulders. These bands are versatile, portable and can be added to both bodyweight or weighted exercises to add strength to smaller muscles that may be preventing your larger muscles from making major gains. These bands may not look like much, but when you add them to certain exercises, mini bands will work your muscles in ways conventional moves may not. When my clients have trouble with feeling their glutes or upper back, strapping on a band will have them making weird faces in no time. In other words, these tiny objects can pack a powerful punch to your training. As versatile and simple as they are, you need to watch out for things that make min band exercises less effective. Here we’ll go into mini band training tips and some common errors with popular mini band exercises.   4 Essential Mini Band Training Tips As you might not feel the mini band exercise immediately, your ego may tempt you to go with a heavier band. But […]
Apr 06

Barre workout tips to tighten your glutes faster

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The butt, hip, backside or however you wish to address your gluteal muscles, are the strongest and biggest muscles of the human body. Here are some tips on barre exercises to strengthen glutes and avoid imbalances in muscles that may lead to pain/injury in spine, knee and hip. Strong glutes help you perform activities of daily life, give you power to run faster, reduce the risk of injuries and improves posture muscles hence, it is important to strengthen our glutes as prolonged sitting is often linked with creating imbalances in muscles that may lead to pain/injury in spine, knee and hip. The butt, hip, backside or however you wish to address your gluteal muscles, are the strongest and biggest muscles of the human body and the 3 glute muscles, maximus, minimus and medius, work together to push leg to the side (abduct), rotate and extend the hip from a bent position. Incorporating barre exercises can help you achieve real glute pump and strength without really lifting heavy or visiting the gym as this style trains you like a dancer without technically training like one. It is a lot like a mix of Pilates, Yoga, strength training, stretching and cardio where […]
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