Oct 26

A Pilates instructor shares a five-move abs workout designed to improve posture and lower-back strength

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Do this quick five-move Pilates abs workout instead of your usual core session   If you’ve ever done endless crunches in search of stronger six-pack muscles, you may have been missing a trick: Pilates abs workouts. This low-impact, accessible exercise is ideal for beginners, but still challenges your core muscles. Grab a yoga mat (and a small Pilates ball if you have one) and do this five-move routine from Louise Buttler, the founder of online Pilates platform Live Brave. “Pilates is centered around having a strong core,” says Buttler. “It’s a form of exercise that targets all the abs muscles—obliques, transversus abdominis and rectus abdominis—which improves posture, lower-back strength and helps reduce the risk of injury.” Do the following routine two to three times, depending on your fitness level.   How to do Louise Buttler’s Pilates abs workout 1. (Supported) Russian Twists Reps: 10 on each side Sit on your mat with your knees bent and your feet flat on the floor, in line with your sit bones. Keep your spine straight and lean backward so your back forms a 45° angle with the floor. Buttler says you’ll know you’ve found the right position if you feel your abs “quiver”. […]
Oct 25

Exercise can boost your memory and thinking skills

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Exercise benefits health in so many ways. It preserves muscle strength; keeps your heart strong; maintains a healthy body weight; and staves off chronic diseases such as diabetes. But exercise has brain benefits too. Many studies have suggested that the parts of the brain that control thinking and memory are larger in volume in people who exercise than in people who don’t. One finding is that engaging in a program of regular exercise of moderate intensity over six months or a year is associated with an increase in the volume of selected brain regions. Exercise can also boost memory and thinking indirectly by improving mood and sleep, and by reducing stress and anxiety. Problems in these areas frequently cause or contribute to cognitive impairment.   Which exercise is the best for the brain? Is one exercise better than another in terms of brain health? We don’t know the answer to this question, because almost all of the research so far has looked at one form of exercise: walking. “But it’s likely that other forms of aerobic exercise that get your heart pumping might yield similar benefits,” explains Dr. Scott McGinnis, assistant professor of neurology at Harvard Medical School. A study […]
Oct 24

Heart health essentials: Age-specific tests and tips to keep your heart strong

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Starting with preventive care in your 20’s and continuing on schedule throughout checkups and heart-healthy habits will clearly reduce CVD risk later in life.   Cardiovascular diseases (CVDs) remain the world’s leading cause of death. Despite all the noise around creating campaigns to reduce early deaths from CVD globally, it has been an uphill battle, characterised by a major stride on the road to global non-communicable disease mortality through ischemic heart disease. In this article, we focussed on promoting heart health across the lifespan, with early preventive measures at the right time through testing and heart-healthy habits. Here are the essential tips to keep your heart healthy along with important tests for consideration at each stage of life:   Heart Health in the Age of 20s and 30s When we spoke to  Dr Harsh Mahajan, Founder & Chief Radiologist, of Mahajan Imaging and Labs, he said that there are so many years before heart disease may appear to be popping up; this is when you should lay down the foundation for lifetime cardiovascular health. Heart disease can creep up silently-hypertension, high cholesterol, and the countless bad lifestyle choices that will bring serious conditions into the picture sometime later.   Early […]
Oct 23

Calisthenics: five ways this bodyweight workout can benefit your fitness

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Calisthenics, a workout routine that has existed for centuries, has seen a major resurgence in recent years – partly due to its simplicity and effectiveness. Celebrities including Chris Hemsworth and Jamie Foxx swear by this style of training, which has been used since at least ancient Greek times. Rooted in movements that resemble gymnastics, typical calisthenics exercises include push-ups, squats and lunges. This training method harnesses gravity and your own bodyweight to build strength, flexibility and endurance. It’s incredibly versatile and can be performed almost anywhere, as you don’t need any equipment. It’s also extremely beneficial for health and fitness in more ways than you might realise. Here are just a few of the benefits these no-frills bodyweight workouts can have.   1. Boosts core strength Calisthenics strengthens the deep core muscles in your abdomen and back, which play a crucial role in supporting and stabilising the spine. By strengthening these deep core muscles, calisthenics improves coordination, which in essence makes your body more resilient and responsive – helping you avoid accidents and injury in your day-to-day tasks. A stronger core helps you maintain better posture and have control of your movements, lowering risk of muscle strains, pulls or missteps […]
Oct 22

How Indoor Cycling Benefits Your Physical and Mental Health

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Indoor cycling benefits basically every muscle — including your brain. Here’s how to start your own routine and reap the health and fitness rewards.   Like it or not, indoor cycling is a fitness trend that refuses to die down. It feels like pretty much everyone is guilty of flocking to a couple of classes per week or has even made the plunge and added something like a SoulCycle at-home bike to their home gym. And for good reason: Indoor cycling has crazy benefits for ladies and gents alike, from your muscles to your mental health. As any dedicated cyclist knows, there’s a lot more to the sport than flashy indoor bikes with on-demand, interactive workouts. Cycling is one of the best forms of cardio you can do, especially long-term. “Cycling is non-weight-bearing, so it reduces the risk of injuries due to wear and tear on your joints, particularly your knees,” says Robert Mazzeo, Ph.D., associate professor of integrative physiology at the University of Colorado Boulder. Knees are commonly the first joints in the body to show signs of aging, so it’s important to take care of them over your lifetime with healthy, gentle forms of cardio, such as cycling, […]
Oct 21

Can a Healthy Diet Reduce Anxiety Disorder?

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What you eat can influence your anxiety levels   What we eat can affect how we feel, both physically and mentally. If you have an anxiety disorder, you might wonder: Can eating a healthy diet help relieve anxiety symptoms? Experts suggest that diet can directly affect mental well-being, including anxiety, stress, and mood. Certain foods can contribute to feelings of anxiety, while other substances can affect the brain and body in various ways. For example, research has found that people who eat diets high in processed, high-fat, and high-sugar foods are more likely to have anxiety than people who follow diets richer in complex carbohydrates, lean proteins, fruits, and vegetables.   Eat Small, Regular Meals When you skip meals, your blood sugar levels drop and you may feel irritable, jittery, and have worsened anxiety. Aim to eat five to six smaller meals and snacks throughout the day to keep your blood sugar levels from plummeting.   Eat Whole Grains and Complex Carbohydrates Replace processed grains (such as white bread and pasta) and simple carbohydrates (such as fruit juices) with complex carbohydrates such as whole grains, fruits, and vegetables. Foods that contain complex carbohydrates, such as brown rice, whole-wheat pasta, beans, […]
Oct 20

8 Ways to Stop Shoulder Pain From Ruining Your Workout

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It’s time for your favorite strength class and you’re pumped for it. First move on the docket? Overhead presses. You’ve got this, you tell yourself. But as soon as you lift your dumbbells skyward, a sharp twinge shoots through your shoulder, stopping you in your tracks. Though certainly unpleasant, having shoulder pain or discomfort while lifting weights is fairly common, physical therapist Maria Borg, PT, CSCS, supervisor at UCHealth Sports Physical Therapy in Colorado, tells SELF. And there are a host of reasons why this can happen. But bottom line? Experiencing shoulder pain during exercise doesn’t mean you need to give up strength training altogether. In fact, there are lots of small things you can do to make weight lifting more enjoyable for sensitive shoulders—and we’ve got all that important intel right here. Ahead, everything you need to know about shoulder pain and weight lifting, as well as what you can do to keep it at bay.   What causes shoulder pain while weight lifting? There are several reasons you may feel shoulder pain or discomfort while strength training. But perhaps two of the most common culprits are instability and weakness in your shoulder and surrounding areas, Kellen Scantlebury, DPT, […]
Oct 19

3 yoga techniques to stay active in monsoon

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Wondering how to stay active during monsoon season and get rid of this gloomy feeling? Try these 3 yoga poses suggested by celeb yoga trainer Anshuka Parwani. The monsoon season has poured into our lives once again. Though it can bring much-needed relief from the cruel summer heat, they also rain down on a lot of our plans. It is no secret that the weather affects our mood and behaviour patterns. In the monsoon, when the days are dark and our activity gets limited, it is easy to feel down. But trust yoga to stay active! I know monsoon is a season for curling up in bed, but not being active makes us susceptible to more infections and the lack of physical activity can have long-lasting effects on our health as well. The rainy season is a good excuse for skipping your morning jog or avoiding the gym, but the tips I have for you here can be done from inside your house while enjoying the rain. All you need is a yoga mat. Motivating yourself to stay active in the gloomy weather can be tough, but these simple yoga asanas and breathwork will provide you with just the boost […]
Oct 18

7 Essential Tips to Protect Your Kids From Cold Weather

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Here are 7 steps that you can take to help your kids stay as healthy as possible through the winter.   Winter brings along a plethora of health problems with it. As children grow they are susceptible to viral and bacterial infections. Thus, it is the need of the hour to boost the child’s immunity during the chilly months so that they can stay in top shape. Even though the climate is pleasing during winter, there is a wide range of diseases that a child may encounter. Some common illnesses seen in children during winter are the common cold, cough, pneumonia, asthma, wheezing, flu, ear infections, and even stomach flu. It is essential for parents to make sure that the child is following all the guidelines given by the doctor. Dr Vrushali Bichkar, Consultant Paediatrician and Neonatologist, Motherhood Hospital, Lullanagar, Pune shares essential tips that can help parents to take the utmost care of their children.   Winter Health Care Tips For Kids:   Avoid unnecessary antibiotics: Common colds and flu should be treated with the help of a doctor. Do not give the child any antibiotics without speaking to the doctor. Are you aware? Too much usage of antibiotics […]
Oct 17

7-day weight loss workout plan: Follow this exercise routine to lose weight

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If weight loss is on your mind, make sure to workout every day. To get started, follow this seven-day weight loss workout plan.   Your office work or household chores may be the reasons why you are a weekend warrior. But if you can dedicate some time to a fitness routine, don’t randomly pick one exercise. It is certainly not an effective way of losing weight. You need a proper weight loss workout schedule that you can follow every single day. Running, walking, and swimming are all great ways to lose weight. But when you come up with a seven-day weight loss workout plan, make sure to include aerobic activities, strength training and yoga. Doing different exercises every day is an effective way to drop pounds. It is also a way to make sure your workout schedule does not get monotonous.   Why is it important to exercise seven days a week to lose weight? Physical activity can help to lose weight, but you may need up to 60 minutes per day if you rely only on exercise for weight loss, according to the American Diabetes Association. “Following a disciplined fitness routine can help shed extra kilos, and also prevent […]
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