May 04

‘How much walking is needed daily to lower blood pressure?’

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Adding small habits can further improve the impact Walking is one of the simplest and most effective ways to manage blood pressure. But how much do you need to walk for its effects to start showing? Responding to a Quora query: ‘How much walking is needed daily to lower blood pressure?’, Dr Amit Saraf, director, internal medicine, Jupiter Hospital, Thane, said that one doesn’t need “extreme routines to see benefits“. “For most adults, aiming for 30 minutes of brisk walking at least 5 days a week can make a meaningful difference. This adds up to about 150 minutes weekly, which is the recommended baseline for heart health,” said Dr Saraf. What matters more than speed is consistency and intensity. A brisk pace means you walk fast enough to raise your heart rate and breathing slightly, but you can still hold a conversation. “If 30 minutes at once feels too hard, you can break it into segments of 10 to 15 minutes spread throughout the day. These shorter bouts are just as effective when done regularly,” elucidated Dr Saraf. For people with already high blood pressure, even small increases in daily movement can help. Dr Saraf said that studies show that […]
May 03

5 Exercises That Will Hammer Your Inner Chest

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Skip the heavy weights to focus on muscle definition to achieve one of the most sought-after aesthetic goals. THERE’S MORE TO acquiring an aesthetically complete physique than just lifting heavy weight and bombarding your chest with bench press reps. This is especially true when it comes to developing muscle definition and hypertrophy, along with strength. You may think that the key to chest training is having a big bench, but you’re spending too much time and energy in the wrong place if you neglect accessory moves that target how the pectoralis muscles actually work. Your aesthetic goals will be better served spending time on bettering your mind-muscle connection, according to Men’s Health fitness director Ebenezer Samuel, C.S.C.S., and celebrity trainer and MH Advisory Board member Don Saladino. In this case, convergence—moving weight to or past the centerline of your body (adduction)—is key to getting that well-defined chest. “The bench press is important for strength development,” Saladino says, “but I also believe that after a period of time, you don’t really gain that mind-muscle connection from just staying with that same movement over and over and over, you don’t really get to experience what it feels like to do a movement […]
May 02

What to eat for weight loss? Top 10 foods shared by fitness coach that help lose body fat without feeling hungry

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Weight loss diets often fail not because people lack discipline, but because they feel hungry all the time. This is where food choices start to matter more than strict calorie counting. Many nutrition experts and fitness coaches now say that managing hunger is one of the most practical ways to stay consistent with fat loss. Instead of cutting meals or avoiding food, the focus is slowly shifting towards eating smarter. A fitness coach’s advice on fat loss diets is getting attention online, and the message is quite simple: eat in a way that keeps you full so you don’t end up overeating later. In a recent thread on X, Will Stone shared a list of foods he says can help people lose body fat without constantly feeling hungry. The idea behind it is not extreme dieting, but choosing foods that naturally control appetite.   Why satiety matters in weight loss Stone explained that many people struggle with fat loss because they are always hungry, and that usually leads to snacking or binge eating. According to him, the focus should be on foods that keep you full for longer. He pointed out, “To lose fat without rebounding, you have to work […]
May 01

High blood pressure? 6 everyday habits that could be making it worse

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Are you aware that many people go about their daily lives not knowing that their blood pressure is rising steadily? Often described as a “silent condition,” high blood pressure rarely comes with clear symptoms. However, if frequent, it can take a serious toll on the heart, brain, and kidneys. Doctors says that if it is unmanaged, it raises the risk of stroke and heart attack, thus making early awareness not just important, but essential. “A large number of people are unaware of the habits that contribute to rising blood pressure,” Dr Bipeenchandra Bhamre, cardiovascular surgeon at Mumbai, tells Moneycontrol. “It is not just about medication, daily lifestyle choices play a major role in both causing and controlling it,” he adds.   Causes of high blood pressure One of the most common triggers is a diet high in salt, which often comes through packaged, fried, and processed foods. Says Dr Bhamre, “This can push blood pressure upwards. Everyday favourites like pizza, French fries, and salty snacks may seem harmless, but frequent consumption can impact your BP and your health.” Equally concerning is the lack of movement. Long hours spent sitting, minimal physical activity, and a largely sedentary routine can weaken the […]
Apr 30

Wall Pilates: the best exercises to tone your legs at home

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If you want to get in shape or start exercising but without the need for extreme fatigue, Pilates can be a good tool to work with. In addition, in recent months it has become very fashionable a way to practice pilates that attracts the interest of more and more people. This is the wall Pilates, with which you can among other benefits, tone the legs from exercises that are fairly simple to follow so if you want to know them, just have a wall to lean on and perform what we now tell you.   Wall Pilates exercises to tone legs As you may already know, wall Pilates is a training method based on control, precision and breathing to strengthen muscles, improve posture and increase flexibility. Although there are specific machines to practice wall Pilates, you can also do exercises with your own body weight and the help of a wall. The wall serves as support and resistance to perform slow and conscious movements that activate the center or core of the body, that is, the deep abdominal muscles, back and pelvic floor and depending on the exercise you do, as we now tell you, will also serve to tone […]
Apr 29

6 easy workouts to build abs with less sweat

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Vertical Wall Press Most people think abs happen on a mat, but the wall is an underrated tool for core stability. Stand with your back against a wall and press your lower back firmly into the surface so there is no gap. Extend your arms straight out and push against an imaginary force while keeping your stomach pulled in tight toward your spine. This “hollowing” move wakes up the deep transverse abdominis—the muscles that act like a natural corset—without you ever having to get down on the ground.   Standing Slow-Motion Marches Forget high-knees that get your heart racing; try the slow-motion march instead. Stand tall and slowly lift one knee toward your chest while keeping your upper body perfectly still and upright. The magic happens in the “hold” at the top; by moving slowly, you force your abs to stabilize your entire weight. It feels like a balance test, but your lower abs are actually doing the heavy lifting to keep you from wobbling, all while keeping your heart rate steady.   Dead Bug (The “Slow Crawl”) Lying on your back, lift your legs and arms into the air so you look like a bug on its back. Slowly […]
Apr 28

Is Your Air Conditioner Making You Sick? 5 Hidden Health Risks Everybody Should Know

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With a 42-degree heatwave, are you someone who is blasting their air conditioning unit? Then, you need to know the 5 hidden health risks that may be associated with extreme artificial cooling and how to safeguard yourself as Dr Sandeep Nayar flags the serious health risks. As the mercury soars across India, the hum of the air conditioner has become an inescapable reality of urban life. Millions of people transition from chilled offices to icy cars and eventually to cooled bedrooms, often spending upwards of 20 hours a day in climate-controlled environments. However, while escaping the 45-degree celusis heat provides immediate relief, this constant reliance on artificial cooling may be silently compromising physiological well-being. The statistics are revealing and cause for concern and need to be kept in mind as the heatwave may be hard to deal with but how you choose to deal with it should be rooted in science. Clinical research published in Water, Air and Soil Pollution journal indicates that individuals spending significant time in air-conditioned environments report a 50% higher rate of respiratory symptoms compared to those in naturally ventilated spaces. Furthermore, a landmark study published in the International Journal of Epidemiology found that occupants of buildings […]
Apr 27

Weight Loss: 5 Post-Workout Tips That Will Help You Lose Weight Quickly

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If you want achieve quick weight loss and aid faster recovery, make sure you follow these 5 post-workout tips by celebrity fitness trainer Kayla Itsines.   Here’s another weekend in the sultry summer heat and one can’t do without some #WorkoutMotivation. Some of you might already done with your morning workout routine, and some of you might be looking forward to it later in the evening today. As part of #WeekendMotivation today, we are going to talk about post workout rituals shared by celebrity fitness trainer Kayla Itsines. She highlights the fact that cooling down after a workout is as important as your training. If you want to continue making progress and reduce chances of injury, properly cooling down or following a post-workout routine is very important. A good post-workout routine can aid faster recovery and may even show results at a faster pace.   Weight loss: Following are a few tips you must follow as part of your post-workout routine   1. Drink water: After your workout, make sure you sip on some water. Drinking water after a workout helps in regulating your body temperature and also makes up for the fluid loss because of sweating. Drink water is […]
Apr 26

Is It Bad To Do the Same Workout Every Day?

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It may be OK, depending on your health, fitness level and type of exercise You love your exercise routine. It’s just perfect in every way. It feels so good, in fact, that you’re tempted to do that same exact workout day after day after day. Why try to fix what isn’t broken, right? But is repeating the same workout every day good for you? Well, it depends. Certified personal trainer Alena Beskur, CPT, explains why there isn’t a one-size-fits-all answer to this question.   Is it OK to do the same workout every day? Fitness experts disagree on whether repetitive daily workouts are healthy and safe. “This is a controversial issue,” says Beskur. “For some people, doing the same workout every day is fine. But it really depends on you, your health and your goals.”   Doing the same cardio workout every day Beskur says that doing the same type of cardio workout every day is generally OK for healthy people without underlying issues. “But the intensity of the cardio affects people differently,” she notes. “Vigorous cardio every day can sometimes be too much. If you have heart or joint problems, for example, doing intense daily cardio workouts may not […]
Apr 25

Striped vs Unstriped Watermelon: Which is healthier and which one should you pick this summer?

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When buying watermelon this summer, many people wonder about striped vs unstriped watermelon, and whether one is healthier than the other. The good news is that both types of watermelon varieties are generally nutritious, but there are a few differences worth knowing before you choose.   Striped vs Unstriped Watermelon: What’s the Difference? The main difference between striped watermelon and unstriped watermelon lies in their outer appearance and variety, not necessarily in their nutrition. Striped watermelon usually has light and dark green stripes, while unstriped watermelon (also called solid or dark green watermelon) has a more uniform skin colour without visible stripes. Unstriped watermelon is also commonly found in markets, depending on the region and variety. Both belong to the same fruit family and offer similar health benefits, making them excellent choices for a healthy summer fruit diet.   Nutritional Value of Watermelon: Is There Any Difference? When it comes to watermelon nutrition, both striped and unstriped types are nearly identical. They are: Rich in water content (over 90%), helping with hydration Low in calories, making them ideal for weight loss diets Packed with vitamin C, vitamin A, and antioxidants A good source of lycopene, which supports heart health   […]
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