Nov 20

How we can change our body shape with exercise

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For most of us, heading into a gym can lead to confusion about what exercises to do. If you want to change the shape of your body, can selecting certain exercises really work? Once we reach adulthood, our bone structure and proportions are largely fixed. Essentially, the length of your collar bones versus the size of your pelvis, and the length of your body compared to the length of your legs are big factors in determining proportions and aesthetic beauty. However, we can use exercise to enhance our body shape and appearance, as well as increase muscle and bone strength.   Fat and muscle We cannot physiologically change fat to muscle. For example, although doing lots of repetitions squeezing your knees together on a hip adductor machine creates a feeling of using this muscle group, it will not burn the fat deposits off the targeted area. What will occur is that with training, the muscles become stronger and larger, which may be contrary to what many women may be trying to achieve in attempting to sculpt leaner-looking legs. Another example is trying to burn off excessive abdominal fat, which increases the risk of chronic diseases such as diabetes and heart […]
Nov 19

10 Big Benefits of Smiling

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Many see smiling simply as an involuntary response to things that bring you joy or inspire laughter. While this is undoubtedly true, it overlooks an important point: Smiling can be a conscious, intentional choice. What does psychology say about smiling? Whether your smile is genuine or not, it can affect your body and mind in various positive ways, benefiting your health, your mood, and even the moods of people around you.   1. Smiling Helps You Live Longer Perhaps the most compelling reason to smile is that it may lengthen your overall lifespan. One study found that genuine, intense smiling is associated with longer life. Happy people seem to enjoy better health and longevity, but more research is needed to understand why. Research indicates that happiness could increase lifespan by years—suggesting maintaining a happy, positive mood may be an important part of a healthy lifestyle.   2. Smiling Relieves Stress Stress can permeate our entire being, including showing up in your face and expression. Smiling not only helps to prevent us from looking tired, worn down, and overwhelmed, but it can actually help decrease stress. Believe it or not, smiling can reduce stress even if you don’t feel like smiling […]
Nov 18

Boost your winter health with these 6 essential health tips

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Stay healthy this winter with 6 tips on boosting immunity and well-being With winter close upon us, it’s easy to stay busy with holiday planning. But amid all the celebrating, make sure to take care of your health, too. According to Johns Hopkins Medicine, wintertime can be a blow to your health. You could easily catch the common cold, the flu, pneumonia and much more during that time of year. Plus, the cold weather and dark hours can impact your mental health for the worse. If you want to stay healthy — both mentally and physically — this winter, try these tips. How can I improve my health in the winter? Try these 6 healthy habits   1. Boost your immunity in winter There’s a reason we get sick in winter — it’s germ season. Luckily, there are steps you can start taking now to ensure that you stay healthy. According to Harvard Health, “Your first line of defense is to choose a healthy lifestyle.” You can boost your immune system by: Eating a healthy, balanced diet with plenty of fruits and vegetables. Getting enough sleep. Keeping your stress levels low. Staying up-to-date on your vaccinations. Exercising at least three […]
Nov 17

5 Ways to End Muscle Cramps

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This is a common question among athletes. Muscle cramps are involuntary, intensely painful muscle contractions that nearly every athlete has experienced at some point. Some people experience them often and simply seem to be prone to muscle cramps.   What Can You Do? Cramps usually hit at the end of intense workouts or during endurance events because fatigued muscles are more likely to cramp. Novice athletes are more likely to have cramps as they fatigue more quickly than seasoned exercisers. If you carefully progress your workouts, you will avoid unnecessary cramps. Heat, and not being used to the heat, also increases the frequency of cramps. When the seasons change and summer arrives, ease into workouts in the heat. Additionally, carefully plan your fluids, electrolytes and carbohydrate intake to help avoid or delay muscle cramps.   Are You Drinking Enough? Studies on fluids and cramps have produced mixed results. Some studies find no associations, while other show that consuming fluids and electrolytes to avoid dehydration will prevent, or at least delay, muscle cramps. The benefits of avoiding dehydration are widespread, so even if it’s not 100 percent guaranteed that you won’t cramp, consuming adequate fluids during exercise will still improve performance. […]
Nov 16

6 Everyday Habits to Keep Your Brain Healthy and Sharp

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The human brain is one of the most complex yet intriguing part of the body. With several wires and neurotransmitters connected, this is the main part that helps the body to function. What is hot what is cold is what our brains tells us. And for it to keep functioning optimally, it must be maintained properly. In our fast-paced, technology-driven world, maintaining cognitive and mental fitness has become more crucial than ever. The impact of lifestyle choices on brain health and cognitive abilities has garnered significant attention in recent years. Lifestyle (obviously) affects the brain and its functioning. From what we eat, to how we life, its all connected. Keeping the brain healthy and sharp is important to lower the risk of neurological disorders and also to maintain a young mind. India.com got in touch with some experts to get a better comprehension about brain health. Dr. Amit Batra, Principal Consultant, Neurology, Max Super Speciality Hospital, Patparganj, divulged about how few lifestyle changes are important for healthy mind. Here are few lifestyle tweaks to keep a brain healthy and young and unlead its full potential.   BRAIN DAY: WAYS TO KEEP BRAIN HEALTHY   Get Adequate Sleep: Quality sleep is a […]
Nov 15

How to live longer? 3 tips from Nobel Prize-winning scientist who is fit and healthy at 72

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Biohacking therapies or NAD supplements? Microbiologist Venki Ramakrishnan says there are far simpler and more proven ways to age well   Venki Ramakrishnan, 72, has been watching as ageing science and the hype around it has exploded. The microbiologist based in Cambridge, in the UK, is a Nobel laureate for his work on the ribosome – where our cells make proteins using the information encoded in our genes – and former president of the world’s oldest scientific academy, the Royal Society. In his new book Why We Die he writes that in the last 10 years alone, more than 300,000 scientific articles on ageing have been published, and more than 700 start-ups have invested tens of billions of dollars into ageing research. There have been some real scientific breakthroughs, deepening our understanding of the fundamental causes of ageing, Ramakrishnan says. But despite what companies that have jumped on the bandwagon will have you believe, “we’re not there yet” when it comes to translating that research into real-life treatments, he says. The global market for therapies associated with longevity and anti-senescence (senescence means biological ageing) was valued at US$25.1 billion in 2020, and is projected to reach US$44.2 billion by 2030, […]
Nov 14

Workout Tips: 6 chest exercises you can do at home without any equipment

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Here’s a workout tip for you: There’s no denying the appeal of a big, toned chest. Case in point: Jason Momoa’s unbelievable pectorals from Aquaman. But apart from being easy on the eye, a strong chest also helps you build overall upper body strength. Perhaps that’s why the bench at the gym is always so crowded. “By working on your chest, you will start building pushing strength, which will lead to improved functionality in day-to-day life activities like lifting a heavy bag overhead, pushing a broken-down car, etc.,” says Keerthan Naik, an internationally certified fitness and nutrition coach.   All you need to know about doing chest exercises at home, without any equipment   How effective are bodyweight chest workouts? It is possible to ditch weight training to work on your chest, although it might take longer for the results to be visible. “You should focus on doing more and more reps when performing bodyweight chest workouts,” says Naik, explaining how more repetitions can help in breaking down muscle fibre at the cellular level by taking it through a volume of work. He suggests doing a range of push up and dip variations to build a stronger chest at home. […]
Nov 13

How Mind and Body Exercise Can Benefit Your Heart Health

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In today’s hectic world, where deadlines loom, schedules overflow and demands never seem to end, taking care of your heart health is often pushed to the back burner. Amidst the stress of daily life, finding moments of calm and balance are important. Mind-body exercises, such as yoga and tai chi, offer a holistic approach to wellness, benefiting mental health and impacting your heart health. “The mind-body connection refers to the relationship between our mental and physical states,” said I-Hui Ann Chiang, MD, an interventional cardiologist with Banner – University Medicine. “It acknowledges that our thoughts, emotions and beliefs influence our physical health, and vice versa.” When we experience stress, anxiety or negative emotions, our bodies respond with physiological changes that can impact cardiovascular health. Taking time to cultivate mindfulness and connection with your body is a valuable investment in your long-term health and happiness. Learn how integrating these exercises into daily life can improve your heart health and well-being.   Understanding mind-body exercises Mind-body exercises are any type of movement that combines mental focus and controlled breathing to improve strength, flexibility and balance. “These exercises, which include yoga, tai chi or qigong and meditation, foster harmony between the mind and body,” […]
Nov 12

8 Eating Habits That Actually Improve Your Sleep

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About 1 in 3 Americans say they’re sleep deprived, and these deficits are linked to serious illnesses like heart disease, stroke, diabetes, cancer, and depression. Certain patterns of eating could lead to more nightly rest, translating into healthier, more satisfying lives. Good sleep also stabilizes the body’s hunger hormones for less impulsive snacking the next day. “It’s a cycle,” says Marie-Pierre St-Onge, an associate professor of nutrition and director of Columbia University’s Irving Medical Center of Excellence for Sleep and Circadian Research. “If you eat better, you’ll sleep better and be more refreshed. And that helps you make better decisions for your diet.”   Here’s what to eat for better sleep.   Have tryptophan the right way Key to improving nighttime rest is picking an eating regimen with plenty of compounds that promote sleep. This doesn’t come down to any one food or ingredient. “It’s more of a holistic profile with various helpful components,” St-Onge says. One of those is tryptophan, a building block of protein. The body doesn’t make any of it. Rather, we get tryptophan from food: yes, turkey, but also fish, eggs, yogurt, and nuts like walnuts, among other examples. Once eaten, tryptophan passes from the blood […]
Nov 11

5 Common Gym Injuries and How to Avoid Them

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Maximize your workouts while minimizing your chance of injury.   No gym goer wants to be sidelined due to gym injuries. Nevertheless, avid gym goers know it comes with the territory. “Pushing the limits in the gym is great because that’s where the gains happen, however, the gym, like most things in life, has an inherent risk,” says Shane McLean, A.C.E. CPT. “That’s why you must do everything possible to reduce that risk and remain injury-free.” The good news is that it doesn’t take much effort to ensure your gym injuries won’t take up space in your fitness routine. From muscle strains to pesky calluses, adding a few extra precautionary steps into your workout routine will lessen your chance of injury and keep you off the sidelines.   Top Common 5 Gym Injuries You Can Avoid   Calluses and Blisters Known as a badge of honor for all the hard work, however, McLean shares they can become painful and problematic during exercises like pull-ups, deadlifts, and rows.   Avoid It by: Wear gloves or lifting straps to cut down on friction. Keep your hands dry and moisturized to prevent cracking.   Muscle Strains This injury can result from overstretching or […]
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