Jan 01

6 exercises that help muscles hold strength longer

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Why Muscles Matter As We Age Around age 50, most people shed nearly 2 percent of muscle each year without training. Strength exercises send growth signals to muscle fibres, counteracting this drift. Just two to three sessions weekly halt decline, sometimes reversing it. This isn’t cosmetic—it’s functional survival for stairs, groceries, grandkids.   Chair Squats: The Foundational Move Sit in a sturdy chair, feet hip-width apart. Stand up without using your hands, pause briefly, then sit back slowly. Do 8 to 12 reps for three sets. Your thighs (quadriceps) and glutes activate heavily. Progress by holding light weights or doing the movement faster. Safe, trackable, works everywhere.   Wall Push-Ups: Upper Body Starts Here Stand arm-length from a wall, palms flat at chest height. Lean in, elbows bending, chest nearing wall, then push back. Ten to 15 reps, three sets. Builds chest, shoulders, arms. Too hard? Use a table edge instead. Too easy? Move farther from wall. Adjusts to anyone’s strength level honestly.   Resistance Band Rows: Back and Arm Endurance Loop a band around a sturdy post or door. Stand facing it, grab both ends, feet shoulder-width apart. Pull elbows back, squeezing shoulder blades together, release. Twelve reps, three […]
Dec 31

Don’t Want To Workout? Lifestyle Changes That Can Help Maintain Weight During Chilly Weather

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Weight maintenance relies more on daily habits than short bursts of exercise, especially during colder months. In winter, the body naturally conserves energy to maintain core temperature. According to research published by the National Institutes of Health, cold environments increase fatigue perception and reduce muscle efficiency, making the same workout feel more strenuous than it does in warmer weather. Reduced sunlight also disrupts circadian rhythm. Joint stiffness is another overlooked factor. Add to this the seasonal rise in respiratory infections, reduced vitamin D levels, and increased appetite driven by hormonal changes and winter becomes a perfect storm where workouts feel disproportionately hard. Fortunately, weight maintenance relies more on daily habits than short bursts of exercise, especially during colder months. Below are easy lifestyle changes that can help maintain weight during chilly weather even when formal workouts feel unmanageable.   10 Lifestyle changes that help maintain weight during winter   1. Prioritise daily movement over “workout thinking” Studies from the NIH show that total daily movement (NEAT—Non-Exercise Activity Thermogenesis) plays a larger role in calorie balance than structured workouts alone. Simple actions like walking while on calls, using stairs, light household chores, or short mobility breaks every hour can prevent metabolic […]
Dec 30

Moringa soup in winter and why people keep coming back to it

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Winter eating often changes without much thought. Meals turn warmer, portions grow heavier, and vegetables quietly disappear from the plate. Soup steps in not as comfort food alone, but as something practical. Moringa soup belongs to this quiet shift. It is not new, not fashionable, and not built around claims. It is simply food that fits the season. The leaves soften easily, the flavour stays mild, and the body does not have to work hard to digest it. In colder months, when energy drops and immunity matters more, simple meals begin to matter again. Moringa soup does not stand out on a menu. It stays in the background, steady and useful, doing what winter food is supposed to do.   Why does moringa soup feel right during cold weather Cold weather often brings slower mornings and heavier dinners. The body asks for warmth but not excess. Moringa soup answers that need quietly. The broth warms the stomach, while the leaves add nutrition without weight. Unlike fried or creamy winter dishes, moringa soup feels light even when eaten regularly. According to a study published on PubMed Central, it suits days when appetite is low but nourishment is still needed. That balance […]
Dec 29

11 Tips for Overcoming Gym Anxiety

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Fitness is for everybody. But not everyone feels comfortable at the gym. For some people, the idea of working out at a gym triggers worry, fear, or self-consciousness — a phenomenon sometimes called “gymtimidation” or gym anxiety, explains Kate Cummins, PsyD, a California-based licensed clinical psychologist. This can happen for many reasons, including embarrassment about not knowing the ins and outs of the gym, fear of working out in front of others, or worries about being judged, says Hannah Holmes, PhD, a licensed psychologist and clinical assistant professor at Appalachian State University in Boone, North Carolina. These fears can create a vicious cycle: Research shows that fear of judgment in the gym is linked to a higher body mass index and lower exercise frequency, which can make starting or returning to the gym even harder. But with a few helpful strategies, the gym doesn’t have to feel so intimidating.   1. Do Some Research “Gym anxiety often stems from feeling out of control,” Dr. Cummins says. Do some research before you go — for example, check out the gym’s website or social media — to take back control and ease your nerves. “For people who worry they may embarrass themselves […]
Dec 28

7 Yoga Poses To Strengthen Your Heart, Reduce Cardiovascular Risk

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Yoga asanas help to improve your heart health by enhancing circulation, reducing stress, and strengthening the cardiovascular system. Your heart is one of the most important organs of the body. It pumps blood, which helps to deliver oxygen throughout the body and remove waste products like carbon dioxide. The heart is also responsible for maintaining blood pressure levels. The World Health Organization (WHO) says that 19.8 million people died from cardiovascular disease (CVDs) in 2022, which is 32% of all global deaths. Of these deaths, 85% were due to heart attack and stroke. Therefore, it is important that you improve your heart health. Performing some form of physical exercise everyday plays a very important role in keeping your heart health. Yoga asanas help to improve your heart health by enhancing circulation, reducing stress, and strengthening the cardiovascular system through mindful movement and breath control. Here are some yoga asanas that can keep your heart healthy.   Yoga Asanas To Improve Heart Health   1. Tadasana (Mountain Pose) This is a foundational pose that aligns the body, improves posture, and fosters awareness of breath. It helps to calm the nervous system and lower blood pressure levels. Stand tall with feet together, […]
Dec 27

5 Yoga Poses That Reduce Stress Stored in the Body

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Stress is not just a mental experience. It shows up physically in the body as tight shoulders, stiff hips, a locked jaw, an aching lower back, shallow breathing, and a pounding heart. Chronic stress can lead to tension that feels like a permanent physical weight. Yoga is one of the most effective ways to help the body release stress because it combines movement, breath, and mindfulness. With regular practice you can calm your nervous system, improve circulation, ease muscle tightness, and reduce the tension that builds up over time. In this article you will learn five yoga poses that target stress stored in the body and how to practice them correctly so you feel better in both body and mind.   Standing Forward Fold for Spinal Release Standing Forward Fold is a simple but powerful posture for releasing stress and lengthening the spine. When we carry tension in the shoulders and back we often tighten the muscles that support the spine. This pose helps relieve that pressure and encourages blood flow to the brain which calms the nervous system. To begin stand with your feet hip width apart and let your arms hang by your sides. Inhale and lengthen your […]
Dec 26

Fitness coach shares 4 things to keep in mind while doing your glute extension workout

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Abdul Hassoni shares tips on glute extension workouts, stressing the significance of correct posture to prevent back pain. All of us want that perfect body with our workout routines, be it at our home or while hitting the gym. However what we often miss is doing those workout routines correctly. Just a few centimeters might make more difference that we think they might. Instagram creator and personal fitness coach Abdul Hassoni in his recent video shared a couple of things to keep in mind while doing a glute extension workout routine. “When you see someone doing glute extensions like this…with back pain,” Hassoni captioned his post where a trainer asked the person doing the workout routine to correct his posture.   Here is how to do your glute extension workout correctly: “Set the pad a few centimeters below your hips,” Abdul wrote on Instagram. “This will allow you to bend at the hips rather than bending at the back,” he added. He explained how arching the back at the top targets the lower back more, stressing that doing so does not pose as a problem. However, if you want to isolate the glutes and hamstrings, you need to maintain a […]
Dec 25

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 age, your […]
Dec 24

The Art Of Being Positive: 13 Simple Habits Of Naturally Positive People

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Naturally positive people don’t just hope for the best — they practice it daily. There is a severe lack of positivity right now. And somewhere between wanting to bury our heads in the sand and feeling deeply concerned, if not genuinely worried, about the state of the world, can we learn to see the bright side of life? The answer is “yes,” you can still maintain a balanced state of mind that isn’t affected by all the negativity we are constantly being bombarded with daily, if you learn how to harness the power of positive thinking and become a more naturally positive person.   Here are 13 simple habits of naturally positive people:   1. They choose what they take in and absorb If the negative starts outweighing the positive, it’s time to change the channel or switch the station. You may not be in control of what’s going on in the world, but you’re in control of the TV remote.   2. They read more than the front page of the newspaper There are other sections of the paper that feature articles that can actually make you smile and feel hopeful about people and the world.   3. They […]
Dec 23

8 Versatile Winter Workouts to Help Beat the Cold

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Sometimes, the cold, dark days of winter have you craving a cozy blanket and the couch — not the gym. But getting daily movement all year long is important for overall health, especially if you’re prone to the winter blues or low energy during this season. That’s where winter workouts come into play — the types that are ideal for snowy or rainy weather. “Workouts that elevate your heart rate will help you stay warm and work up a nice sweat,” says Jess Evans, a certified USA Boxing coach and trainer with the virtual boxing gym FightCamp. Read on for tips on maximizing your winter workout routine, plus the top eight winter-friendly workouts to try once the cold weather blows in.   How to Maximize Winter Workouts Now’s the time to use the winter elements to your advantage, says LaLa Duncan, a certified pain-free performance specialist and virtual strength and conditioning coach. Workouts in the snow, for example, force you to strengthen the muscles that help stabilize you and increase calorie burn, plus they require more effort than walking on dry pavement, Duncan says. “Walking on uneven surfaces is superb for engaging your core muscles,” she adds.   1. Brisk […]
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