Jan 01

Real-Life Benefits of Exercise and Physical Activity

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Why is physical activity important? Exercise and physical activity are good for just about everyone, including older adults. No matter your health and physical abilities, you can gain a lot by staying active. In fact, studies show that “taking it easy” is risky. Often, inactivity is more to blame than age when older people lose the ability to do things on their own. Lack of physical activity also can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses. Including all 4 types of exercise can benefit a wide range of areas of your life. Staying active can help you: Keep and improve your strength so you can stay independent Have more energy to do the things you want to do and reduce fatigue Improve your balance and lower risk of falls and injuries from falls Manage and prevent some diseases like arthritis, heart disease, stroke, type 2 diabetes, osteoporosis, and 8 types of cancer, including breast and colon cancer Sleep better at home Reduce levels of stress and anxiety Reach or maintain a healthy weight and reduce risk of excessive weight gain Control your blood pressure Possibly improve or maintain […]
Dec 31

How to stay active: 13 lifestyle tips to beat laziness

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Learn how to stay active and avoid bouts of laziness in everyday life with expert-recommended tips. Maintaining an active lifestyle can keep multiple health problems at bay. Do laziness and lethargy suck your physical and mental energy? Maintaining an active lifestyle and learning how to be energetic can go a long way in making you feel better about yourself and being more productive. Some practical changes in your day can help you maintain an active lifestyle. These changes include adding some basic physical activity to your day, restricting mere sitting around, as well as eating a healthy diet. Ensuring regular movements in our daily routines is an easy way to maintain an energetic and active lifestyle. Here is your guide on how to increase your energy levels, and how to be active all day, every day!   What is an active lifestyle? An active lifestyle consists of regular physical activity, exercise, and movement in our daily routines, explains fitness expert Wanitha Ashok. These activities avoid muscle stiffness, improve cardiovascular health, and strengthen muscles and bone density. This is especially important as prolonged sitting has become the new smoking, causing many health issues among people. “Even if one exercises for an […]
Dec 30

Can’t find time to workout? 5 ways to move more and get slim

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Discover easy ways to incorporate more movement into your daily life, even without formal workouts. From household chores and quick 10-minute routines to walking during phone calls and staying hydrated, small changes can add up to significant health benefits. Aim for at least 150 minutes of activity per week, spread throughout your day for manageable and sustainable fitness. Are you too busy to fit in exercise into your daily routine? Try these easy strategies to get more movement in your daily life when you can’t seem to find the time for a complete workout. Finding at least 150 minutes a week, or little over 20 minutes a day, to engage in physical activity is all that is required! There are several simple, cost-free methods to accomplish this, so don’t worry. Do you believe that you will never find the time? The good news is that you don’t have to finish everything at once. Spreading out your activities throughout the course of the week is actually preferable. Even if you only engage in a few quick workouts each day, you can still reap the health benefits.   Take cleaning chores seriously A clean house not only makes your mind refreshed, it […]
Dec 29

10 Tips to Tone Your Body From Every Angle

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Achieve a trim and toned physique with these expert insights.   Let’s be real: Most of us want a toned and sculpted body. But while many people strive to achieve this common fitness goal, it can be challenging to know where to start. That’s why we connected with Kyrie Furr, CPT, a certified personal trainer and performance coach with Barbend, who shares her top 10 expert tips to tone your body from every angle. Building a toned physique involves more than doing countless sit-ups or endless hours of cardio. It requires a comprehensive, full-body approach that targets various muscle groups and improves all aspects of your health and fitness. Besides adopting a regular exercise routine, eating healthy and getting enough sleep are crucial. These fundamental components of good health will build the foundation for you to feel incredible and sculpt a lean and toned body. However, there’s no one-size-fits-all approach to achieving a toned body. It’s a highly individual process that requires trial and error to determine what works best for you. The good news is that incorporating the following expert tips will help you work your body from all angles and engage muscles you never knew existed, leading to […]
Dec 28

How to improve your life in 2025 according to science

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The start of a new year is a time for making changes and resolutions to improve your health and wellbeing. We look at some of the best tips that science has to offer. With the arrival of another new year, you might be reflecting on what you’d like to achieve and the kind of person you want to be over the next 12 months. But while roughly a third of us plan to make resolutions or set goals for ourselves in 2025, sticking to them is quite another matter. In previous years, surveys have revealed between 17% and 45% of us abandon these attempts after just the first month. The majority of people quit their resolutions by the middle of the year, according to one study. (Although if a recent YouGov poll is to be believed, Americans were somewhat better at sticking to their resolutions last year, with only 16% of resolution-makers giving up before the end of the year.) These failures can lead to what some psychologists describe as an annual cycle of “false hope syndrome”. Instead, there’s some evidence that it might be better to set goals that are more achievable. Research suggests that approach-orientated goals – those […]
Dec 27

7 Stationary Bike Workouts You Can Do Anywhere

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When it comes to cardio equipment, stationary bike workouts are sometimes overlooked. Riding a stationary bike, known as indoor cycling, is a convenient way to meet some or all of your aerobic exercise goals from the comfort of your home or a gym. Stationary bike workouts provide benefits like keeping your blood pressure or cholesterol levels in check. Before starting any new exercises, always talk with a healthcare provider. They can advise you on appropriate and safe activities for your fitness needs and how long you should do them.   7 Stationary Bike Workouts To Try Whether a biking newbie or an avid cyclist, experience the spin benefits first-hand with one of seven expert-designed cycling workouts. Just make sure you grab a timer to clock all the intervals. All levels welcome Cardio and strength for higher levels Intro to hill and speed intervals Cycle fartlek 25-minute intermediate intervals Power intervals Advanced conditioning   1. All Levels Welcome This 53-minute, beginner-friendly stationary bike workout is primarily aerobic. It incorporates short, challenging intervals to build fitness and burn calories, Kate Ligler, NASM-CPT, CES, PES, a MINDBODY wellness specialist and designer of the workout, told Health. How to do the workout: Start with […]
Dec 26

Winter wellness: Self-care tips for mind and body

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Winter’s chill brings unique challenges for our well-being. Prioritizing self-care is key to thriving during colder months. Nourishing your body with seasonal foods, staying active indoors and out, and adapting your skincare routine are essential. Supporting mental health through light therapy, social connections, and mindfulness As temperatures drop, our bodies and minds often face unique challenges. Winter is a time when self-care becomes essential to stay healthy, energized, and resilient. Here are some effective tips to nurture both your body and mind during the colder months:   1. Nourish your body Stay hydrated: Though we sweat less in winter, staying hydrated is crucial. opt for warm herbal teas, soups, and broths. Eat seasonal foods: Incorporate winter fruits and vegetables like citrus, sweet potatoes, carrots, and leafy greens, which are rich in vitamins and antioxidants. Boost immunity: Include immune-boosting foods such as ginger, garlic, turmeric, and honey in your diet.   2. Keep moving Indoor workouts: Try yoga, Pilates, or home workouts to maintain flexibility and strength. Outdoor activities: If weather permits, enjoy brisk walks or winter sports like skating or skiing to get fresh air and sunlight. Stretch often: Combat stiffness and improve circulation by stretching regularly, especially if you’re […]
Dec 25

A merry, healthy Christmas: Essential tips to boost immunity against winter illnesses

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Christmas is here, and it is the time of joy, celebration, and togetherness, but as the winter season sets in, the drop in temperature can lead to various health issues due to factors such as reduced sunlight and increased indoor time. These factors can weaken the body’s immune system, making it more vulnerable to congestion, cough, flu, pneumonia, and respiratory problems. Winter can increase your chances of falling ill. Boosting your immune system becomes crucial during the winter to fight various health issues. You can even get vaccinated for flu and pneumonia for the betterment of your health. “People who are at a higher risk of experiencing these conditions, such as those with chronic conditions, children, and older adults, should get vaccinated immediately. The risk of respiratory issues like coughs and bronchitis can worsen during the winter due to various factors such as cold air and temperature,” says Dr. Manjusha Agarwal, Senior Consultant, Internal Medicine, Gleneagles Hospital Parel, Mumbai.   Tips to boost immunity and stay healthy in winter Ensure you dress properly according to the weather to keep you warm and cosy. Individuals are advised to eat foods that are known to boost their immunity, such as ginger, turmeric, […]
Dec 24

10 exercises that help blast away belly fat

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Looking for washboard abs? Add these exercises to your routine. Reducing belly fat is one of the most common fitness goals out there — who wouldn’t want washboard abs and to get rid of that annoying bulge above their waistband? In addition to being an aesthetic goal, losing belly fat is a good way to improve your overall health: research has linked larger waist sizes to conditions such as heart disease, diabetes, as well as some cancers. That said, doing hundreds of crunches every day isn’t enough. Instead, it’s about a mix of eating well, limiting the number of calories you eat and increasing the number of calories you burn In other words, losing weight and lowering your body fat percentage is the only way to really reduce belly fat, and despite what you might have heard, specific exercises that target your abdominals alone aren’t the answer. So, rather than spending hours doing sit-ups and crunches in the gym, it’s better to focus on exercises that include cardio and strength work, as well as targeting your core. Not sure where to start? We’ve found 10 of the best exercises for banishing belly fat here.   1. Burpees We’ll get these out […]
Dec 21

11 proven ways to build mental strength for better running

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Training your mind in tandem with your body is the key to easier running and better performances The language and advice around training for endurance sports tends to be dominated by physical factors – increasing your strength, improving your lactate threshold or your VO2 max. But seeing the mind and the body as one system provides a better strategy for improving, and working on improving your mental strength alongside your physical fitness will definitely reap the benefits when it comes to your running performance.   The research on mental strength and running In a 2010 paper, Professor Samuele Marcora, from the University of Bologna, Italy, and Walter Staiano, from the University of Valencia, Spain, challenged the assumption that physical exhaustion was the key limiter in exercise performance and introduced the concept of training by ‘psychobiological’ principles. In their study, a group of cyclists were still able to produce short periods of higher intensity effort even after reaching a point of physical exhaustion. Their research showed that our exercise tolerance is a balance between how hard we find an activity (our rate of perceived exertion or RPE) versus how motivated we are for that activity. Other studies by Marcora have explored […]
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