Aug 27

5 Exercises That Can Keep Your Brain Sharp

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Physical activity can boost memory, improve thinking, even lower dementia risks — and it’s not too late to start   We’ve known for some time that what’s good for your heart is good for your brain. This is especially true when it comes to exercise. Studies show that regular physical activity can help lower the risk of dementia, and recent research offers some clues about why. A 2022 study published in Alzheimer’s & Dementia found that older adults who remain active have higher levels of brain proteins that enhance connections between neurons, which in turn improves their memory and boosts cognition. This protective impact was found in everyone, even in people showing signs of dementia. One reason may be that physical activity promotes healthy synapses, the small pockets of space between neurons that allow them to communicate. “They are really where the magic happens when it comes to cognition,” explains study coauthor Kaitlin Casaletto, an assistant professor of neuropsychology at the University of California, San Francisco Memory and Aging Center. The good news, she stresses, is that the brains of participants — who on average were in their 70s — were able to reap the benefits of exercise even into […]
Aug 26

Workout Motivation: Do’s and Don’ts To Help You Actually Stick to Your New Exercise Routine

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Expect a few bumps in the road, work out for the right reasons and give yourself some credit   So, you’ve resolved to start exercising, and it’s going great … at first. You have more energy. Your thinking is clearer. You’re seeing results. Then, you start to slide. Your new workout clothes sit in the gym bag. And they’re starting to smell. When that app on your phone tells you it’s time for a walk, you dismiss it. Again. Sound familiar? You’re not alone. The American College of Sports Medicine (ACSM) recommends 150 minutes of moderate-intensity aerobic activity each week, plus strength-building exercises twice per week. But data from the U.S. Centers for Disease Control and Prevention (CDC) say that less than 25% of adults meet those standards. And researchers estimate that half of people who begin an exercise program will drop out within six months. Whether you’re hoping to improve your heart health, drop a few pounds or just feel more energetic throughout the day, getting moving is a great first step. But it can be hard to keep up with an exercise plan after the original luster wears off. It’s time for a new perspective on your exercise […]
Aug 25

Healthy ageing: Lifestyle tips for women over 50

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“You do not need to make major dietary adjustments. Small efforts may give considerable benefits, said Dr Archana Batra, dietitian nutritionist, physiotherapist and certified diabetes educator Remember when you could eat as much pizza and ice cream as you pleased? While you may miss that time, it is essential to note that as you approach 50, the body’s metabolism slows down, and there is a decrease in oestrogen, among other hormonal changes, said Dr Archana Batra, dietitian nutritionist, physiotherapist and certified diabetes educator. So, what do women in their 50s need to do for healthy living and ageing? “If you want to live a healthy lifestyle, you must exercise and eat properly. As we age, the necessity to eat healthily becomes increasingly critical,” added Dr Batra. She further said that while there are various other recommendations, they may differ according to a person’s age, exercise level, and other health conditions. “But there are some universal guidelines that are appropriate for most people over the age of 50, and you should keep them in mind to stay fit.   Keep your bones safe With age, the bones deteriorate due to reduced mobility and mineral loss. To prevent this deterioration and even […]
Aug 24

8 fitness tips to keep in mind in 2024

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The month of January is when we make health and fitness resolutions that tend to fizzle out after a few weeks or months. Staying motivated and making lasting changes requires more than just a fleeting resolution. For this reason, we reached out to leading health experts and nutritionists to learn more about the most simple ways to stay on track this year. Here’s what they had to say:   Start small and sustainable Don’t overwhelm yourself with big fitness goals. Start with achievable goals and gradually increase difficulty as you get fitter. “In 2024, set realistic fitness goals. Set achievable and measurable goals that align with your abilities, lifestyle, and commitment level. For instance, if your goal is to lose weight, start with 1-2 pounds a week. If you have never strength trained, begin strength training two times a week. If 10,000 steps daily are impossible to achieve, start at 6,000 and level up gradually. Establish achievable, short-term goals, celebrate your progress, and be flexible in adapting your goals as needed. Avoid the all-in or all-out approach with regard to your fitness and enjoy the journey,” says fitness trainer Nyela Kapadia.   Make it fun Exercise shouldn’t feel like a […]
Aug 23

Try These 8 Pool Exercises for a Full-Body Workout

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If you’re looking for a break from your usual fitness routine, why not dive into aquatic exercise? Exercising in water can provide a great full-body workout without some of the drawbacks of land-based exercises. Plus, what could be more refreshing in the sticky summer months than being immersed in water while you’re burning calories? And, in winter, a heated indoor pool can keep you comfortable no matter how chilly it is outdoors. Here’s a look at the benefits of water workouts, along with 8 pool exercises that can work the major muscle groups in your body.   What are the benefits of pool exercises? Because water offers heavier resistance than air, working out in the pool can make the same exercises that you’d do on land more challenging in water. The heavier resistance can engage your muscles more fully and also help you burn more calories in a shorter amount of time. Aquatic exercise allows you to get a great cardio workout, while also increasing your: strength endurance flexibility   The buoyancy of water also provides extra support for your muscles and joints. This allows you to work out harder while putting less impact on your body than you would […]
Aug 22

7 must-follow tips to eat healthy while ordering takeout

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Follow these tips for healthy takeout if you’re planning on eating out or ordering something at home but don’t want to sacrifice your health. Not in the mood to cook and planning to eat out or order something? Regardless of whether you want to simply avoid cooking or want to change up your boring eating habits, ordering food online may help you. You are not the only one leaning into takeout lately. According to the National Restaurant Association, more than 65 percent of people are ordering in on a regular basis. Of course, there is a huge range of options available with takeout, but still they have a reputation as being seriously unhealthy. What if we told you that it is possible to eat healthy while ordering the food from outside? Yes, it is possible! However, takeout can be healthy if you want it to be and if you order your food mindfully, keeping the nutrition status in mind. Dr Kiran Dalal, Senior dietician, Fortis Escorts, Faridabad, shared some ways to make healthier choices when eating out or how to choose healthy food options for takeout or delivery. Dr Dalal says, “Following these tips will help you stick to your […]
Aug 21

Maintain Your Brain With These 6 Mental Fitness Tips

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We often only focus on exercising our bodies, but we can’t forget our brains. Try integrating these strategies into your lifestyle to keep up your cognition as you age. From eating for heart health to deciding which exercises to focus on or improving vision, most people know that maintaining many aspects of physical health is crucial for longevity. But keeping your mind fit may be the most important component to graceful aging. Cognition declines over time due to several factors, such as age-related structure changes, brain injuries or excess stress hormones. According to the Centers for Disease Control and Prevention, one in nine American adults over 65 reports cognitive decline. “The parts of our brain that help with learning information and remembering can become smaller, and the brain can weigh less as we age,” said Colleen Marshall, chief clinical officer for Two Chairs. While we will all experience health changes as we age, cognitive decline doesn’t happen at the same rate for everyone. By prioritizing brain fitness now, you can help slow the change and keep your mind sharp as you age.   How to start nourishing your brain for healthy aging   1) Solve puzzles We’ll start with the […]
Aug 20

6 Ways to Exercise That Are Perfect for Fall (and Don’t Even Feel Like Workouts)

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If cooler temperatures and less daylight leave you uninspired to keep up with fitness, here are some ideas to keep you moving. Even if you’re not shuttling kids back to school or in a climate where autumn brings changing leaves and dropping temperatures, there tends to be a shift in our schedules and moods that comes with the start of fall, says Minneapolis-based Lindsay Ogden, a National Academy of Sports Medicine–certified personal trainer and the digital manager for content and coaching at for Life Time, a national fitness company that runs gyms and corporate wellness programs. Fewer hours of daylight might find you spending less time outdoors, especially in the evenings or early morning hours. You might find yourself less motivated to stick with an outdoor workout, particularly if you had been exercising at one of these times, Ogden says. “Maybe it’s now dark when you get up.” Some people find themselves more energized to work out at new times throughout the day, she says. Or you might find yourself craving new ways to work out altogether. That “fresh start” feeling that comes with trying new activities can be really motivating, says Ogden. The novelty can make it playful and […]
Aug 19

Here Are Tips To Stay Healthy Amid Season Change

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Changing temperatures can take a toll on your immunity and health. Here are tips to stay healthy as winter transits into summer. As the season transits from winter to spring to hot summer, it is common to catch hold of ailments like cold, cough, common flu, and so on. With temperature rising a degree each day, hospitals and clinics are thronged with coughing patients. Increasing temperatures can also cause heatstroke, diarrhoea, fever and dehydration. Save yourself from this season change by following these simple measures.   1. Stay Hydrated Drink plenty of water and other fluids to keep up with your immunity. It is important to shield yourself by hydrating as increasing temperature causes sweat through which salts and fluids of your body are given away. It is advisable to drink at least 8 to 10 glasses of water in a day. Set your water alarms and drink water on frequent intervals of time without fail. You can also add lemonade, refreshing juices and smoothies to your diet to stay hydrated. Hydrating yourself can help you prevent problems like heatstroke.   2. Eat Seasonal Foods It is healthier to eat seasonal fruits and vegetables as they are harvested fresh. As […]
Aug 18

How To Fall Asleep Fast

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Here’s how to start snoozing more quickly at night   When you’re busy and on the go, you’ll naturally start getting tired as the day wears on. That’s perfectly normal — in fact, that’s how our bodies work. “We have a sleep drive that builds up the longer we’re awake,” says sleep medicine expert Michelle Drerup, PsyD, DBSM. “By the end of the day, that sleep drive — or pressure for sleep — is high.” However, each of us has what’s called an “internal sleep rhythm,” or circadian rhythm. This rhythm varies from person to person, and represents the time when our body and mind start relaxing and winding down for the day. “This internal rhythm influences when we start to feel sleepy,” says Dr. Drerup. “Some people might identify more as night owls, meaning they don’t get sleepy until much later. Other people are more early birds.”   How long should it take you to fall asleep? You won’t typically fall asleep right away, even a couple of minutes after your head hits the pillow. And if you do conk out quickly, that’s a sign you’re probably sleep-deprived and not snoozing enough at night. “If they don’t have any […]
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