May 29

The pros and cons of using incline on a treadmill

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Treadmills are a staple in many fitness regimens, offering a convenient way to achieve cardiovascular exercise indoors. One of the most useful features of modern treadmills is the ability to adjust the incline. Using an incline can simulate uphill running or walking, making workouts more challenging and varied. However, like any exercise modification, there are both benefits and drawbacks.   Pros of using incline on a treadmill   Increased calories burn: Using an incline on a treadmill significantly increases the intensity of your workout. When you walk or run uphill, your body has to work harder to overcome gravity, which in turn burns more calories, says fitness trainer and grooming coach Rahul Awasthi from Just fit app. This can be particularly beneficial for those looking to lose weight or improve cardiovascular fitness in a shorter amount of time. Enhanced muscle engagement: Incline walking or running engages different muscle groups compared to flat surface exercise. It targets the glutes, hamstrings, calves, and the lower back more intensively. This not only helps in toning these muscles but also contributes to overall muscle strength and endurance, says Awasthi. Improved cardiovascular health: By adding an incline to your treadmill workout, you can elevate your heart rate more […]
May 28

5 ways to instantly reboot your mind and body after a tiring weekend

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Whether you spent the weekend sinking all manner of alcoholic drinks or you kept it pretty chilled, we all need a mind and body reset on a Monday – especially during the cooler months when our energy levels are naturally lower. It’s common for many of us to start the week punishing ourselves for a gluttonous, indulgent weekend, but rebooting your mind and body is actually about adding nourishment, rather than taking anything away, and being gentle with ourselves. How? Keep reading for five easy, science-backed ways to reboot your body and mind after a tiring weekend.   Take a cold shower Okay, so it’s not always the most welcome prospect on a Monday morning, but taking a cold shower can help to quickly improve your mood, while also boosting metabolism and immune function, at the same time as reducing inflammation, pain or soreness. When you’re in cold water, your brain is “too busy focusing on making the unpleasant sensation go away”, Dr Mjdoline Jayoushe previously told Vogue, so unhappiness, anxiety or stress evaporates on the spot. If you find it too difficult to bear, begin by using the contrast shower technique.   Get your light fix It sounds simple, […]
May 27

13 cool tips to help you stay healthy during the summer heat

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The Centers for Disease Control and Prevention says that more than 600 people in the United States are killed by extreme heat every year. Here are some tips to help you stay healthy during the summer heat. Here are some tips to help you stay healthy during the summer heat:   1. Drink plenty of fluids Drink more fluids, regardless of how active you are. Don’t wait until you’re thirsty to drink. Stay away from very sugary or alcoholic drinks — these actually cause you to lose more body fluid. Also avoid very cold drinks, because they can cause stomach cramps. Heavy sweating removes salt and minerals from the body that need to be replaced. A sports drink can replace the salt and minerals you lose in sweat.   2. Wear appropriate clothing Choose lightweight, light-colored, loose-fitting clothing.   3. Stay cool indoors Stay in an air-conditioned place as much as possible. If you don’t have air conditioning, call your local health department to see if there are any shelters in your area. Remember that due to the COVID-19 pandemic there might be restrictions on places used to keep cool, like local pools, beaches and shopping malls.   4. Electric […]
May 26

Weekend workout: 7 exercises to do on Saturday and Sunday if you don’t get time on weekdays

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Do you feel guilty for not working out at all during your Monday-Friday 5 days-a-week work routine? Here’s good news. A new study published in JAMA said that people who manage to exercise for 150 minutes or 2.5 hours during the weekends are able to cut their heart attack risk by 27% compared to 35% among people who did physical activity for more days of the week. They also saw risk of heart failure dropping by 38%, compared to 36% of daily exercises. As per health guidelines 150 minutes of moderate to vigorous exercise can keep you healthy. Many people are turning weekend warriors in modern times where a typical day may start early in the morning and may see no signs of ending. However, the negative effects of this sedentary lifestyle can be offset to some extent by embracing an active lifestyle during Saturdays and Sundays. From walking, strength training, cardio, Yoga, push-ups, to crunches, these exercises which are accommodated in your routine during your off days can help improve your heart health and overall fitness. “Weekends provide a perfect opportunity to focus on personal well-being and take steps towards a healthier lifestyle,” says Rohit Shelatkar, Fitness & Nutrition […]
May 25

6 Science-Backed Ways Exercise Benefits The Body And Brain

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Though some people actually love physical activity and look forward to it, for many of us, exercising is a mighty drag. Exercise has also had an added PR problem in recent years: A growing body of evidence has shown that it’s not all that good for weight loss, which was probably many people’s reason for doing it in the first place. It may help with weight a little, especially for maintenance, but by and large, if you want to drop pounds, the most effective way is to eat less, not necessarily to exercise more. That said, research in recent years has also illustrated quite persuasively what exercise is good for—and it is actually good for a number of things, including some very profound things, like reducing dementia risk. Here’s what science tells us we should probably keep exercising for, even though we may not love every minute of it.   Reduces inflammation (and cancer and diabetes and…) This one is a big one, since inflammation may be an underlying cause of a wide range of diseases and disorders in both body and brain. Exercise is known to reduce a number of inflammatory markers, like c-reactive protein (CRP) and internleukin-6 (IL-6), […]
May 24

Diabetes tips: 14 healthy ways to manage your blood sugar in extreme summer heat

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As temperatures rise during the summer months, staying cool and hydrated becomes essential for everyone, especially individuals living with diabetes as extreme heat can affect blood sugar levels and increase the risk of dehydration, making it crucial to take proactive steps to manage diabetes effectively. Whether you’re enjoying outdoor activities or simply going about your daily routine, here are some tips by experts to help you stay safe and healthy in the summer heat.   Dr Ajay Shah, Managing Director at Neuberg Ajay Shah Laboratory, suggested –   Stay Hydrated: Dehydration can occur more quickly in hot weather, leading to a rise in blood sugar levels. Drink plenty of water throughout the day to stay hydrated and prevent dehydration. Avoid sugary drinks and opt for water or sugar-free beverages instead. Carry a refillable water bottle with you wherever you go, and aim to drink at least 8-10 glasses of water per day. Monitor Blood Sugar Levels: Keep a close eye on your blood sugar levels, as heat can affect how your body responds to insulin. Check your blood sugar more frequently during hot weather, especially if you’re spending time outdoors or engaging in physical activity. Be prepared to adjust your […]
May 23

3 At-Home Workout Exercises To Try, Recommended By Experts

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For optimal health, adults need at least 150 minutes of moderate-intensity aerobic activity per week, such as swimming, gardening or cycling, in addition to participating in muscle-strengthening activities at least twice a week, according to the U.S. Department of Health and Human Services (HHS). However, only about 25% of the population meets these guidelines on a regular basis, reports the Centers for Disease Control and Prevention (CDC). If you’re struggling to achieve your physical activity goals, developing an at-home workout routine may help. Continue reading to learn more about working out at home, including potential benefits and risks and some of the best exercises to get you started.   What Is an At-Home Workout? At-home workouts include exercises you can perform from the comfort of home. While this stipulation may seem limiting, many exercises require minimal equipment and space, including ones focused on strength, cardiovascular fitness, balance and flexibility.   Who Should Work Out at Home? Working out at home can be suitable for most people. Two-thirds of U.S. adults who exercise said the COVID-19 pandemic made them somewhat or strongly realize they didn’t need a gym to stay fit, according to a 2021 survey conducted by OnePoll on behalf […]
May 22

5 Types of Exercise That Boost Brain Health

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All exercise supports a healthy brain—but these types of workouts are especially beneficial. It’s no surprise that exercise supports a healthy brain. Working out not only offers some incredible, immediate perks, like boosting your mood, clearing your head, and giving you that post-exercise high, it also causes some remarkable things to happen in your brain for long-term cognitive health and functioning. “Exercise in general is probably the best thing you can do for your brain,” says Matthew Stults-Kolehmainen, Ph.D., FACSM, exercise physiologist and exercise researcher Yale New Haven Hospital. “In fact, some researchers think the initial function of the brain was to help people to move.” The positive links between physical exercise and brain health—mental health and mood management, memory and executive functioning, and degenerative brain disease prevention—is a significant topic of research and discussion. We’ve learned so much about the actual, structural brain changes that occur during exercise, including changes in brain volume and connectivity, the amount of oxygen going to cerebral tissue, neuroplasticity (how our neurons grow, change, and communicate), and increases in brain-derived neurotrophic factors (BDNF, a protein crucial for maintaining and creating neurons), and so much more. Researchers and doctors are now diving deeper to figure […]
May 21

Chronic inflammation: Avoid these foods to stay healthy and fit

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When tissue is damaged or threatened by pathogens, the body releases chemicals that cause blood vessels to dilate, allowing immune cells to reach the affected area. This results in increased blood flow, warmth, redness, and swelling, which are typical signs of inflammation. The immune cells, such as white blood cells, work to remove harmful substances and repair damaged tissue, says Metro hospital’s rheumatologist Vivek Madhav while acute inflammation is essential for healing, chronic inflammation, which persists over time, can be harmful and contribute to various diseases like heart disease, diabetes, and arthritis. Madhav says that lifestyle factors like diet, stress, and lack of exercise can influence inflammation levels, highlighting the importance of adopting a healthy lifestyle to manage inflammation and promote overall well-being. Here are some foods to consider avoiding or reducing as suggested by Madhav. Processed Foods: Foods high in sugar, refined grains, and unhealthy fats can promote inflammation. This includes fast food, sugary snacks, and processed meats. Trans fats: These are found in partially hydrogenated oils, often used in fried foods and baked goods. They not only promote inflammation but also contribute to heart disease. Sugary drinks: Beverages like soda and sweetened juices can spike blood sugar levels […]
May 20

4-Week Summer Workout Plan: Jumpstart Your Routine And Sculpt Your Entire Body With This Challenge

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You’re just one month away from R-E-S-U-L-T-S. Whether you have a competitive personality or not, there’s nothing like a good challenge to fire up your motivation. That’s why Women’s Health teamed up with NASM-certified personal trainer Bree Koegel to create a Summer Workout Challenge—a 4-week plan designed to get you serious results. Each workout is less than 30 minutes, and with four consistent weeks of total-body workouts, you’ll be on your way to a stronger bod. And don’t stress if you’re new to lifting weights. “The moves are quite foundational, so this is great for all levels,” says Koegel. “To make it more advanced, simply add heavier weight and complete extra reps!”   Summer Workout Challenge Game Plan Every week of the challenge, you’ll do four workouts: Lower-Body, Upper-Body, Full-Body, and Abs. You also have the option to do a cross-training workout one day, and take two rest days. Click the links below to access the full routines. Monday: Upper-Body Workout Tuesday: Lower-Body Workout Wednesday: Rest Thursday: Abs Workout Friday: Full-Body Workout Saturday: Cross-Training (e.g. walking, hiking, or cycling) Sunday: Rest   You’ll repeat the same workouts each week, but the twist is that you’ll focus on a new mini […]
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