Jun 18

4 Top Ways to Live Longer

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A Johns Hopkins-led study of 6,200 men and women over eight years found that those who adopted four smart behaviors reduced the chance of death from all causes within that time frame by an astounding 80 percent. How to live longer? Here are those four factors, all within your control.   1. Don’t smoke. Although your best plan to live longer is to adopt all four lifestyle factors, if you had to choose one, the researchers say, this is it. Smoking affects coronary arteries and lungs, and smokers also have increased rates of cancer and risk of stroke.   2. Maintain a healthy weight. The healthiest people in the study maintained a body mass index (BMI)—a ratio of height to weight that measures body mass—of less than 25. To find out your BMI, try using a free BMI calculator. To reach (and maintain) a healthy BMI, get busy on lifestyle changes 3 and 4.   3. Get up and move. Aim for about 30 minutes of activity a day most days of the week. Try breaking it into three 10-minute bouts of activity per day—a 10-minute walk in the morning, another at lunch and a stroll after dinner.   4. […]
Jun 17

When It’s Okay to Work the Same Muscles Back to Back

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Can you squat one day and then cycle the next, or should you skip legs altogether? Here, the expert verdict.   There are pros and cons to working out two days in a row. You may know it’s not best to bench on back-to-back days, but how bad is it really to squat then cycle, or HIIT it hard every day? If you’re not doing the same workout every day, is it fine to work the same muscles a couple of days in a row? Generally speaking, yes, it’s fine to work out the same muscles on back-to-back days — as long as you’re not going to failure on either of those days, says Lindsay Ogden, a certified personal trainer and nutrition coach at Life Time Athletic in Chanhassen, Minnesota. By “going to failure,” she means getting to a point where you literally can’t execute the move because your muscles are so tired. While this most commonly happens when you’re strength training (you know the “I can’t even do one more rep” feeling), your legs probably feel the same type of way after a weekly long run or an especially brutal HIIT class. And, actually, there are some perks to […]
Jun 16

7 breathing techniques that can calm the mind faster

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Here are some breathing techniques for you to calm your mind Anxiety and stress have become all too common, affecting millions of people worldwide. The high rise of anxiety and depression has left many searching for natural ways to find solace and calm their minds. While there’s no one-size-fits-all solution, one powerful tool that’s gaining recognition for its effectiveness in combating these issues is the art of mindful breathing. Here are 7 breathing techniques that can help calm your mind faster and provide you with a sense of peace.   ​Oxygenation of the brain Deep, controlled breathing ensures that your brain receives an adequate supply of oxygen, which is essential for maintaining cognitive function and emotional regulation. When you take slow, deliberate breaths, you increase oxygen flow to the brain, enhancing its overall performance and clarity. Well-oxygenated brain cells function more efficiently, allowing you to think more clearly and rationally, which can reduce feelings of anxiety and stress. By ensuring your brain is well-nourished with oxygen, you are not only calming your mind but also fostering a healthier mental state. The simple act of mindful breathing can make a significant difference in your daily life, helping you with the challenges […]
Jun 15

Essential tips for staying healthy this summer

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Explore easy and effective ways to stay healthy during this scorching summer   As a severe heatwave sweeps across the world, people everywhere are desperately searching for ways to escape the blistering heat. Amid soaring temperatures, prioritizing health becomes crucial. However, with the right precautions, you can enjoy the season to the fullest without worrying about illnesses or allergies. From proper hand hygiene to nourishing your body with wholesome foods, there are plenty of ways to stay healthy and active this summer. Let’s dive into some simple yet effective tips to ensure you make the most of the sunshine while maintaining your health.   Practice good hand hygiene: A really good way to stay healthy this summer is by keeping your hands clean. Washing them with soap and water removes germs and stops viruses from spreading. If you can’t wash your hands, using hand sanitizer with alcohol works well too.   Eating right: Alongside washing hands, keeping a healthy lifestyle helps prevent sickness in summer. Eating lots of fruits, veggies, lean meats, and whole grains boosts your immune system, fighting off viruses and allergies.   Get plenty of sleep: Getting enough sleep is key to a strong immune system. Aim […]
Jun 14

Can You Actually Burn Fat and Gain Muscle at the Same Time?

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The answer is more complicated than you might’ve been led to believe. Here’s what you need to know. IF YOU’RE LOOKING to get in shape, your goals probably boil down to achieving two specific things: losing fat and gaining muscle. Achieving just one of these training objectives is no small feat. Achieving them together is a whole different ballgame. This is called “body recomposition” by scientists and fitness professionals—in other words, the process of changing the composition of your body by lowering body fat mass and increasing muscle mass. The biggest hurdle you’ll have to clear on your journey to accomplishing these goals is that they require largely different demands. To lose fat, you need to be burning more calories then you’re taking in. To build muscle, you need to increase your protein intake and prioritize strength training, so your body can build more muscle fibers. Eager to make big changes, people often try to achieve both at the same time. The question is: Is it even possible to both lose fat and gain muscle simultaneously? We asked the experts.   Can you burn fat and build muscle at the same time? A 2020 meta-data analysis from the Strength and […]
Jun 13

8 Ways To Stay Physically and Mentally Healthy

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Take time to focus on your health and well-being with these expert tips.   The last few years during and after the COVID-19 pandemic had a serious effect on our collective physical and mental health. Exercise routines and other healthy habits became harder to keep up with during the time of business closures, social distancing and lack of motivation. The disruption of many “pre-COVID” ways of life put many people in a state of languishing, whether they know it or not. To combat this, our Workforce Health team, made up of health coaches, dietitians and exercise physiologists, compiled tips to help you stay physically active, mentally sharp and emotionally connected during any phase of your life, whether to start over or refresh an existing routine.   Get Up and Move Physical activity does more than improve your physical health. It releases endorphins that boost your mood and reduce stress. “Exercise boosts levels of serotonin, dopamine and norepinephrine. It gives you a general good feeling about being in control in an otherwise uncontrollable situation,” said Duane Milder, Workforce Health coach. There are plenty of fitness apps and websites to help you develop an at-home exercise regimen, and many strength-training exercises can […]
Jun 12

Benefits of beach yoga: Tips, tricks, and best poses

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Stretching out on a sun-kissed shore, the rhythmic sound of waves crashing nearby, beach yoga offers a serene fusion of nature and exercise. Embraced by enthusiasts worldwide, this holistic practice not only enhances physical well-being but also nourishes the soul. Whether you’re a seasoned yogi or a novice, mastering the art of beach yoga requires a blend of mindfulness, adaptability, and a willingness to connect with the elements.   Choosing the right spot: Selecting the perfect location sets the stage for a harmonious beach yoga session. Look for a spot with firm, flat sand to provide stability during poses. Avoid areas close to high tide lines to prevent interruption from incoming waves. Additionally, opt for quieter stretches of coastline to maximise tranquillity and minimise distractions. Sun protection: While basking in the sun’s warmth can be invigorating, safeguarding your skin is paramount. Apply a broad-spectrum sunscreen with a high SPF rating to shield against harmful UV rays. Donning a wide-brimmed hat and UV-protective sunglasses adds an extra layer of defence, ensuring your beach yoga experience remains enjoyable and sunburn-free. Staying hydrated: Exercising under the sun’s relentless gaze can quickly lead to dehydration. Bring along a reusable water bottle filled with refreshing […]
Jun 11

Here’s how to sustain your workout routine to reach your fitness goals

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Ever started a fitness goal with great enthusiasm, only to ditch it halfway? The discontinued gym membership, dusty running shoes, or neglected workout plans are all too familiar signs of faltering commitment. However, persistence is the key to achieving fitness goals. Maintaining a disciplined fitness regime offers an array of benefits beyond physical appearance. Studies have shown that regular exercise can improve cardiovascular health, boost mood, alleviate stress, and enhance cognitive function. Moreover, it can reduce the risk of chronic diseases such as diabetes, hypertension, and obesity. By exercising every day, you can significantly improve your quality of life and longevity.   Here’s how you can create  a sustainable fitness routine for long-term success:   Start slow, but stay steady: Rome wasn’t built in a day, and neither is a sustainable fitness routine. Begin with manageable goals and gradually increase intensity and duration. Consistency is key; make exercise a non-negotiable part of your daily or weekly schedule. Be passionate: Exercise doesn’t have to be a chore. Discover activities you enjoy, whether it’s dancing, hiking, swimming, or yoga. Finding joy in movement increases motivation and makes sticking to a routine easier. Set goals that are real: Set specific, achievable goals that align with your fitness aspirations. […]
Jun 10

7 Things Girls Who Work Out in the Morning Do But Will Never Admit To

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Rise and grind! It takes a particular breed of crazy person to crawl out of bed before sunrise and hit the gym. So if you regularly crush a 6:30 a.m. spin class, give yourself a high-five: You’re part of an elite club of early grinders and, chances are, you probably share a few of these habits: 1. Setting a totally non-negotiable bedtime. The new episode of How to Get Away with Murder airs at 10 p.m.? You won’t be watching. You need to be in bed by 9:30 and asleep by 9:42 if you want to make that ass-crack-of-dawn class. 2. Hitting the hay in workout clothes. Because workout pants are comfy AF and it saves a step while getting ready to leave the house. 3. Treating your bed like hot lava when your alarm goes off. As much as you love your a.m. workouts, when your alarm goes off you realize just how much you appreciate your comfy pillows. So you jump out of bed as fast as you can before hitting “snooze.” The only way to do it is to rip the Band-Aid off. 4. Always having mini toiletries in your bag. If you get ready in a […]
Jun 09

Simple everyday habits to keep your brain young and healthy

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There are some crucial aspects of brain health we all may be ignoring. Here are expert tips to keep our brain active and healthy. ‘It’s never too late to learn something new’. This adage not only inspires one to stay enthusiastic for life but also practically applying it could keep you brain active and agile as you grow older. The more you make your brain work, the better and longer it will stay healthy and young. Learning a new language, a hobby, or an activity is an excellent workout for your brain. There are also simple everyday things that can keep our brain in top shape and we should never eliminate them from our routine. Regular exercise, eating a balanced diet, a good night’s sleep and staying socially connected with friends are basics we should remember for better brain health.   Learn a new language or musical instrument We all work out to stay in shape and something similar is required for your brain too. Let your brain explore an unfamiliar territory by giving it an opportunity to get out of comfort zone and learn something new. “Try to learn a language you haven’t learned before or learn a new […]
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