Jan 17

Gentle Yoga Poses for Hip Stiffness and Limited Mobility

by admin in Healthy Living 0 comments
Hip stiffness combined with limited mobility can make everyday movements feel uncomfortable and restrictive. Simple actions like standing up from a chair, walking, climbing stairs, or turning in bed may start to feel challenging over time. This stiffness often develops gradually due to long hours of sitting, reduced activity, aging, joint sensitivity, or past injuries. The good news is that gentle yoga offers a safe, effective, and natural way to improve hip comfort and mobility—without forcing the body or creating pain.   Why Hip Stiffness and Limited Mobility Happen Together The hips are one of the body’s main movement centers. When movement decreases, the muscles, joints, and connective tissues around the hips receive less circulation and lubrication. Over time, this leads to tightness, weakness, and reduced range of motion. Limited mobility can also cause fear of movement, which further reduces activity and increases stiffness. Gentle yoga helps break this cycle by reintroducing safe, supported movement that rebuilds trust in the body.   Why Gentle Yoga Is Better Than Aggressive Stretching When mobility is limited, aggressive stretching often backfires. Forcing the hips to open can trigger pain or cause the nervous system to tighten in self-protection. Gentle yoga works differently. Slow […]
Jan 16

The best kind of workout? One that trains both your body and brain

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We already know exercise is good for our bodies, but it’s also an essential tool for managing mental health. Yet many people still separate physical fitness from mental wellness, viewing them as two different goals rather than parts of the same whole. Too often, workout routines are designed with only the body in mind, focusing on burning calories, building strength or improving flexibility. What’s often missing is intentionality — movement designed not just to make you sweat but also to help you feel better mentally and emotionally. Research shows that consistent physical activity can ease symptoms of anxiety and depression, sharpen executive functioning and improve sleep quality, a key factor in emotional regulation and overall mental health. But not all movement is created equal when it comes to mental health. The type of movement — and how you approach it — matters. As a mind-body coach in professional sports for more than two decades, I have helped elite athletes build durable, mobile bodies while also supporting their mental resilience — using movement and breath to regulate the nervous system, stay grounded under pressure and maintain sharp focus. These same tools and principles can help anyone strengthen body and mind, improving […]
Jan 15

6 Warming Foods For Winter And Recommended Portion Sizes To Avoid Weight Gain

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Winter can feel like a metabolic slump, but a thoughtful approach to food can turn that chill into an internal warmth advantage.   As winter grips much of India and the rest of the northern hemisphere, the drop in temperature isn’t just about bundling up in layers, it also nudges our bodies to crave warmth from within. Cold weather naturally slows metabolism, reduces physical activity and often leads to heavier eating, which can collectively contribute to unwanted weight gain over time. But certain foods don’t just taste warming, they truly boost internal heat production, support digestion, and can even subtly influence metabolism. Modern science is beginning to catch up with age-old wisdom, examining how specific foods and spices activate thermogenesis (heat production) and metabolic pathways and crucially, how you can enjoy them without tipping the calorie scale. Here’s a deep dive into 6 warming foods and practical portion guidance to keep winter weight gain at bay.   6 Warming foods for winter with portion tips to avoid weight gain 1. Ginger Ginger’s active compounds (gingerols and shogaols) trigger thermogenesis, the body’s calorie-burning heat response and improve circulation. It also enhances satiety and reduces feelings of hunger. A cup of hot […]
Jan 14

Brain boosting tip of the day: Forget 10,000 steps, ‘exercises snacks’ are better than gym

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Forget marathon gym sessions or complicated biohacks and try “exercise snacks” or short bursts of physical activity (1–5 minutes) spaced throughout the day. Think brisk stair climbing, fast walking, body-weight squats or even a quick dance break. These micro-movements may look small but studies show that they can improve memory, sharpen attention and protect long-term brain health. Why neuroscientists are paying close attention to “exercise snacks”? “Exercise snacks” are brief bouts of moderate-to-vigorous physical activity performed multiple times a day, often between sedentary periods. Unlike traditional workouts, they do not require gym clothes, equipment or long time blocks but the brain benefits can be profound. Exercise snacks improve memory and executive function. According to a 2019 study published in Journal of Applied Physiology, “Short, intermittent bouts of physical activity can elicit measurable improvements in executive function and working memory.” This study found that even a few minutes of vigorous movement increased blood flow to the prefrontal cortex, the brain region responsible for decision-making, focus and memory. Participants showed faster reaction times and improved cognitive control shortly after activity. Short bursts of movement trigger brain-growth chemicals. A 2017 study in Neuroscience & Biobehavioral Reviews revealed that acute bouts of physical exercise […]
Jan 13

How to start your New Year workout routine the safe way

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The start of the year can bring big goals to dive headfirst into new, and often vigorous, workout routines. While exercise is an important factor in healthy living and longevity, when the body is not properly prepared, there can be a significant risk of injury. Sudden spikes in activity, unfamiliar exercises, and pushing too hard too fast are common ways that may cause injuries to well-intentioned exercisers. Rebecca Rajfer, MD, an orthopaedic surgeon at Loma Linda University Health, says that preparing the body for New Year’s workouts should be focused on doing things gradually and properly. “Simple steps like warming up, building strength gradually, and using proper protective gear can help support muscles, joints, and bones as they adapt to increased activity,” Rajfer says.   Always stretch first One of the most important ways to prevent injury, especially when starting a new workout routine, is taking time to properly warm up and stretch. This is particularly important for anyone jumping into working out for the first time in a while.   “Stretching shouldn’t be optional; it’s a necessary step before any physical activity,” Rajfer warns. As the body ages, muscles and tendons lose some of their elasticity, increasing the risk […]
Jan 12

Sleeping Less Than 7 Hours? New Study Says It Can Shorten Your Lifespan

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A new study says that getting good sleep can help to increase longevity and poor sleep can shorten your lifespan. The study was conducted by Oregon Health & Science University and published in the SLEEP Advances. Sleep plays a very crucial part in your overall health and well-being. When you get the required hours of sleep, it benefits your brain, immune system, memory, physical health and more. It also reduces the risk of chronic diseases like diabetes, heart issues, and obesity. A new study says that getting good sleep can also help to increase longevity and poor sleep can shorten your lifespan. The study was conducted by Oregon Health & Science University and published in SLEEP Advances. For the study, the researchers analysed a large national database wherein they studied survey patterns related to life expectancy across counties throughout the United States. They also compared county-level life expectancy figures with detailed survey data collected by the Centers for Disease Control and Prevention (CDC) between 2019 and 2025. When the researchers analysed lifestyle factors linked to their longevity, they found sleep to stand out. The link between sleep and lifestyle factors was stronger than that of diet, physical activity, or social […]
Jan 11

Cold Wave: How To Stay Warm From The Inside Out; A Detailed Guide

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During winter season, bodies become more susceptible to cold-related ailments. Prolonged exposure to cold can lead to conditions such as hypothermia, frostbite, and exacerbation of respiratory issues. The India Meteorological Department (IMD) has issued a cold wave warning for several parts of the northern and central Indian states. The report mentions that cold wave conditions are likely to extend till at least January 14. “Cold wave conditions very likely in isolated pockets of Himachal Pradesh, Punjab, Haryana, Chandigarh, Odisha, North Interior Karnataka on 10th & 11th; Uttarakhand, Madhya Pradesh, Chhattisgarh, Jharkhand and Bihar on 10th and Rajasthan during 11th -14th January,” the IMD report mentioned. Every year, the northern and central parts of the country witness a significant drop in temperatures. These extreme weather conditions can particularly affect vulnerable populations, including the elderly, children, and those with pre-existing health conditions. During winter season, bodies become more susceptible to cold-related ailments. Prolonged exposure to cold can lead to conditions such as hypothermia, frostbite, and exacerbation of respiratory issues. Winter illnesses, including seasonal flu, pneumonia, and bronchitis, are also more prevalent during this time. The cold can weaken the immune system, making individuals more vulnerable to infections and illnesses. Therefore, it is […]
Jan 10

Experts Share 3 Simple Habits to Stay Healthy This Holiday Season

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The holiday season is a time of exciting activities, family get-togethers and a time away from the normal work and school routine. As a result, your family, like many others, may feel like your usual routines are lost in the holiday hustle. Possible disruptions that can affect well-being and cause household stress include irregular meals, more snacking and screen time and later bedtimes. The good news is, integrating simple, healthy household habits over the holidays can help your family maintain healthy eating, sleep and activity behaviours to feel your best during this busy holiday season. As registered dietitians and family health researchers, we have conducted studies on family health and learned a number of effective strategies that can help your family create healthy habits. Here are our three top tips to help your family maintain healthy eating, physical activity and sleep habits while still enjoying everything this special season has to offer.   1. Make meals a family affair Hectic schedules during the holidays can make it feel almost impossible to find time to cook and sit down for a family meal. However, during the holiday season, when there are many chances to snack on cookies and candies, making time […]
Jan 09

16 winter exercise ideas to start 2026 the right way

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Key Takeaways You can perform many of the same exercises in the winter as other times of year, but some activities may need to be modified slightly. The winter months can make exercise more challenging, but exercise is equally important for your overall health in the winter as at any other time of year. If you live somewhere with freezing temperatures, you can try exercises like ice skating, cross-country skiing, or even sledding. No matter where you live, you can also try indoor activities like dancing, resistance training, and yoga.   Finding the motivation to exercise regularly during the winter months can be a challenge. Once the cold weather hits, the sun sets early, and the temperatures drop, it’s only natural to want to hibernate at home under the blankets and with a warm drink. Regular exercise still plays an essential role in your overall well-being and health year-round, no matter what the weather is like outside. The good news? You can still perform most of your favorite types of exercise during the winter months with some modification. Your options for outdoor activities depend on where you live. Snowshoeing in Miami probably isn’t happening, but if you’re in Minnesota, you […]
Jan 08

7 Warming Foods That Will Also Help You Lose Weight This Winter

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During colder months, thermogenic foods can help keep you warm by generating additional heat in your body. The increased calorie expenditure associated with digesting these foods can be an effective strategy for weight management. Weight loss while staying warm is a common goal for many during the winter season. While it might seem impossible to achieve both simultaneously, certain foods can help you do so. Thermogenic foods are those that can help increase your metabolism and generate heat in the body after consumption. They raise the body’s temperature through a process called thermogenesis, which involves burning calories to digest and metabolise these foods. During colder months, thermogenic foods can help keep you warm by generating additional heat in your body. The increased calorie expenditure associated with digesting these foods not only helps maintain body temperature in winter but can also be an effective strategy for weight management.   Best thermogenic foods for winter 1. Chili peppers Chilli peppers contain capsaicin, the compound responsible for their heat, which triggers several physiological fat-burning responses. Capsaicin stimulates the sympathetic nervous system, increasing body temperature and fat burning. Chilli peppers can significantly raise your metabolic rate and bring warmth during cold weather.   2. […]
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