Feb 26

Boost your energy and improve circulation with this 5-minute workout

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Take a movement break! Just a few minutes of exercise can combat the adverse health effects of sitting all day.   When most of us think of exercise we think of a solid 30-minute walk or a strength-training routine. But small chunks of movement throughout the day — even just five minutes at a time — can have lasting health effects, especially if you sit all day. If you’re at home on the couch or working in front of a computer, stand up and get in a quick movement break. Kenta Seki, a lead trainer at FitOn, shares five simple movements that can stimulate circulation and energize your body and mind.   A standing, low-impact bodyweight workout Warm up Cross punches Start with your feet wider than hips-width apart. Bring your arms up in front of your chest. Turn your torso to the right punching your right arm straight across the body at shoulder height. Come back through center, and turn your torso to the left, punching your left arm straight across the body at shoulder height. Continue alternating side to side, performing 10 punches on each side.   Hamstring curls Standing with your feet as wide as your hips, […]
Feb 25

10 Things to Do Every Day to Help You Live to 100, According to Experts

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These small tweaks can add up to big longevity benefits. In the United States, the life expectancy is just over 79 years. But how can you make those healthy, happy years? Dan Buettner, founder of the Blue Zones philosophy and research, has a few tips. In fact, Buettner, a National Geographic fellow and explorer as well as an Emmy Award-winning journalist and producer, has written five best-selling books on the topic. The Blue Zones idea is less about research and more about a dynamic lifestyle. It is based on Buettner’s findings after visiting the five Blue Zones across the world—which are regions with the highest concentration of residents who reach their 100th birthdays. His work touches on everything from what’s on your plate to how you socialize and environmental factors that might impact your lifestyle. While some ideas might seem big and abstract, Buettner breaks down several small, actionable steps you can take every day in his book The Blue Zones Solution: Eating and Living Like the World’s Healthiest People.   10 Things to Do Every Day to Help You Live to 100, According to Experts There are several different ways to be healthy, and the Blue Zones are a […]
Feb 24

6 Sneaky Reasons You’re Not Losing Weight

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Asking Yourself, “Why am I not losing weight?” These factors could be to blame. Food journal? Check. Regular workouts? Double check. Enough fiber to keep me regular? You know it. I followed all the popular tips when I recently set a weight-loss goal, but I wasn’t making progress as the weeks passed. And according to experts, many people experience the same frustrating scenario despite their best efforts. Determined to make a breakthrough finally, I combed through research and grilled diet experts to pinpoint little-known reasons why my efforts haven’t resulted in weight loss. Here’s what I learned.   Why Am I Not Losing Weight? Keep in mind that before beginning any weight-loss efforts, it’s important to check in with a medical professional who can help you figure out whether weight loss is a healthy goal for you. If you’ve set out to lose weight at their recommendation but aren’t seeing progress, these factors may be to blame.   Not Drinking Enough Water Most people know how important H2O is when you’re trying to lose weight. It helps to suppress appetite, so you’re less likely to overeat. But that’s not all: When you’re dehydrated, your kidneys can’t function properly, so the […]
Feb 23

Exercise is good for your body and your mind, study says

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The benefits of exercise are widely known: it helps you live longer and lowers risk of heart disease, stroke and diabetes. A new study published Wednesday in The Lancet Psychiatry journal suggests that when done in moderation, it leads to better mental health as well. The researchers analyzed responses from 1.2 million adults in the United States taken from a US Centers for Disease Control and Prevention survey given in 2011, 2013 and 2015. The average number of days of poor mental health per person in the past month was around 3.4, according to the study. Those who reported exercising had about 1.5, or 43%, fewer days of “bad self-reported mental health” in the past month compared to those who did not exercise. Poor mental health was reported in the study as stress, depression and trouble with emotions. “I think in comparison to all other treatments, when a patient successfully exercises at the right dose, there is a sense of self-efficacy and confidence that the patient develops that is absolutely also a remarkably positive thing,” said Dr. Madhukar Trivedi, Director of the Center for Depression Research and Clinical Care at the Peter O’Donnell Jr. Brain Institute at UT Southwestern Medical […]
Feb 22

15 Ways Exercising Can Make You Look Younger

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You cannot change your chronological age, but exercising can help you feel and look younger. Some of the benefits of regular exercise include strengthening muscles and maintaining body weight. Exercise also helps you feel more confident and boosts your mood. The powers of a regular fitness routine are impressive. Moderate physical activity can improve your mental, physical, and emotional well-being.   1. Slows Cell Aging Exercise does not just make you feel younger. Regular physical activity may decrease the aging process in your chromosomes. Telomeres, or the caps at the end of your chromosomes that control aging, become shorter as you age. Longer telomeres are associated with longevity. Some evidence suggests a link between regular exercise and the lengthening of the telomeres. Exercise can slow your biological clock. “Though exercise won’t guarantee you a long life, it can greatly improve your odds,” Frank Frisch, PhD, director of kinesiology at Chapman University, told Health.   2. Gives You More Energy A workout is like nature’s energy drink. It fires up your brain and body, so you feel more alert and alive. “Exercise puts your body in a state of arousal, which translates into more vitality and a greater sense of well-being. […]
Feb 21

11 Fermented Foods That Will Benefit Your Gut—and Your Overall Health

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Boost your gut health with the power of probiotics. Put simply, fermentation is the process of transforming food by live bacteria, yeasts, or other microorganisms. It’s a natural phenomenon that humans have been using for culinary benefits for centuries, and fermented foods play key roles in diets all over the world. Whether it’s kimchi in Korea, Kefir in the Middle East, or sauerkraut in Germany, people across the globe have long recognized both the deliciousness and nutritional benefits of fermenting both foods and drinks. Fermentation is also used to produce some of our most beloved and well-known foods, including alcohol, yogurt, and sourdough bread. In the past 15 years or so, fermented foods of all types have begun to gain popularity in the U.S. for these same reasons, and they’re particularly notable for their advantageous role in supporting a healthy gut microbiome. If you haven’t yet, it’s time to tap into the ancient wisdom of fermentation.   Best Fermented Foods for a Healthier Gut There are a lot of fermented foods out there, so where do you start? Below is a list of healthy fermented foods that are commonly found in grocery or health food stores and support a healthy […]
Feb 20

How to stay healthy in winter: 14 wellness tips for cold months

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Avoid getting sick this winter by eating healthy, keeping yourself hydrated and getting sun exposure. So, learn how to stay healthy in winter. If you are not coughing, you will come across many people coughing and sneezing around you at this time of the year. That is because cold and various respiratory illnesses tend to be more common during winter. Your immune system may get suppressed, and make you sick. The problem is that when you are indoors, the central heating system can make the air dry. Even outdoors, you will be exposed to dry air. This can affect your health in several ways. If you don’t know how to stay healthy in winter, these ways to make your immune system strong will come in handy and help you avoid getting sick this season.   Why do people fall ill during winter? You should think about how to stay healthy in winter, as it is easy to get sick during cold months. The main reason for infections being quite high in winter is the combined effect of environmental and physiological factors. During a 2018 study published in Scientific Reports, 7 percent of women with asthma and allergic rhinitis expressed exacerbation […]
Feb 19

7 effective ways to stay motivated for regular workouts

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Staying motivated in your fitness routine involves enjoying your workouts, having a consistent schedule, and involving a workout buddy. Mixing different types of exercises, tracking progress, and joining fitness communities can also maintain long-term engagement. Recognizing rest days as essential and setting clear goals further enhances motivation and commitment. Staying consistent with workouts isn’t just about discipline—it’s about finding the right mindset and approach that keeps you coming back for more. We believe that fitness should be a fun, fulfilling journey rather than a rigid routine. Here are five tried-and-tested ways to stay motivated and make exercise a long-term habit:   Pick a workout you truly enjoy Let’s be real—if you don’t enjoy it, you won’t stick with it! Whether it’s dancing, weightlifting, Zumba, or mobility yoga, choose workouts that excite you. When fitness feels like fun rather than a chore, you’ll be naturally motivated to show up every day. A workout that you look forward to is the greatest. Enjoy the process instead of viewing exercise as a chore, whether you’re lifting weights, going to a workout class, or simply going for a walk. It’s easier to stick with something you enjoy. Make your workouts part of your daily […]
Feb 18

How Somatic Exercises Work and Moves to Try for Your Mind and Body

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Working out doesn’t have to mean breaking a sweat. Do you ever feel your body craving intentional, slow movement instead of a HIIT sweat sesh? Somatic exercises are a great way to get that fill while calming your nervous system (like helping anxiety) and potentially healing some trauma at the same time. Fitness culture will tell you to go hard or go home when working out, however, intentional, mindful movement that doesn’t push physical or mental boundaries but listens and responds to an inner awareness of limits may be just as, if not more, transformative. Although additional studies are warranted, some research shows that somatic exercise may improve pain and even boost strength. And, best of all, you’re very unlikely to get injured in the process. Keep reading to learn more about somatic exercise, including some stretches you can try at home.   What are somatic exercises? “Somatic exercises or movements involve focusing on your inner experience as you move, expanding internal awareness,” explains Heidi Schauster, M.S., R.D., L.D.N., C.E.D.S.-S., S.E.P., owner of Nourishing Words Nutrition Therapy and Somatic Experiencing. “These exercises typically involve performing movement for the sake of movement, following what feels supportive in the individual’s body, versus […]
Feb 17

How To Train Your Legs With Lower Back Injury? 5 Effective Workout Tips To Follow

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Lower back injury not letting you hit the gym? Here are 5 ways to train your legs while you are recovering from a lower back injury. Owning the gym like a superhero but low-back pain threw a wrench in your leg day plans? Restriction on lower body training can be annoying, particularly when it comes to leg work. If you follow some guidelines and take some safety measures, you can still exercise your legs while recovering from a lower back injury. Just one paragraph should replace this one.   How To Train Your Legs With Lower Back Injury? Although, it is advisable to avoid indulging in any kind of training sessions while recovering from an injury, especially for the lower back, here are some expert-backed tips to keep your spine healthy and on track and still do some easy and effective exercises for your legs, glutes, and quads:   Listen To Your Body First and foremost, pay attention to what your body is telling you and seek medical advice. Even if the advice provided here may be useful, it’s crucial to recognise your health and heed medical advice.   Avoid Heavy Weight Lifting Giving priority to activities that reduce stress […]
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