Apr 19

Too hot outside? Get fit with an at-home workout routine

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“It is so hot outside.” It is officially that time of the year when everyone around just can’t stop complaining about the rising heat. But does it mean your workout routine should take a backseat? Nope. The scorching summer sun may make outdoor activities like morning walks and exercise sessions challenging, but there are several indoor alternatives to keep yourself fit and active. Remember the Covid-19 lockdown that confined us all inside our homes and led to closed gyms? Yet, many fitness enthusiasts (think Milind Soman) managed to stay active with home workout routines. Summer and fitness can go hand-in-hand without you having to step out into the harsh sun. Here are some tips to build an at-home routine that you can adjust to ensure you exercise for at least 30 minutes a day, five days a week:   Climb your way to good health Ditch the elevators and take the stairs instead. “Including taking the stairs in your daily activity will be doing your health a favour,” says Dr Tushar Tayal, consultant in internal medicine at CK Birla Hospital, Gurugram. Taking the stairs is an impeccable cardio exercise that offers ample health benefits. It is good for your lungs […]
Apr 18

Empowerment through Fitness: Tips to Sculpt Your Body & Boost Your Mood

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Since the beach and pool time is in full swing and you are probably getting ready to sculpt that summer body, there’s no better time to revamp your fitness routine and unleash the powerhouse within. Say goodbye to winter blues and hello to a toned, confident you with our expert-backed tips for sculpting your body and boosting your mood through fitness.    1. Mix It Up. Banish workout boredom by diversifying your routine. Incorporate a blend of strength training, cardio, and flexibility exercises to keep your body challenged and your mind engaged. From high-intensity interval training (HIIT) to yoga flows, variety is the spice of fitness life.   2. Set Realistic Goals. Whether you’re aiming to build muscle, improve endurance, or simply feel more energized, setting achievable goals is key. Start small, celebrate milestones, and watch your confidence soar as you crush each target on your journey to self-improvement.   3. Find Your Tribe. Surround yourself with like-minded people who uplift and inspire you. Whether it’s joining a fitness class, signing up for group training sessions, or connecting with fellow enthusiasts online, having a supportive community can make all the difference in staying motivated.   4. Fuel Your Body. Exercise […]
Apr 17

Longevity secrets – 8 tips to help you stay happy and healthy for longer

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We all want to add years to our life and age healthily and gracefully – but how exactly can we do this? For years, it was thought that genetics determined life expectancy, but now we know that it’s more about environmental factors, like diet and lifestyle.   The good news is that these are things we can control and influence. So what changes can we make to increase our chances of living a long and healthy life? We can get many of the answers from scientific research. All across the world, there are communities called ‘blue zones’, where a high proportion of people live much longer than anywhere else – with many residents reaching 100+ years old. A study by National Geographic examined these groups and found five regions with the highest life expectancy: the Barbagia region of Sardinia, the island of Ikaria in Greece, the Nicoya Peninsula in Costa Rica, Loma Linda in California, and Okinawa in Japan. From studying these ‘blue zones’ – as well as other research – we can see that there are a handful of common traits shared by the world’s longest-living people. And according to the team of medical researchers, anthropologists, demographers, and epidemiologists […]
Apr 16

7 ways to make your back workouts more effective

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Next-level tips that will take your training and gains up a notch. To create a more dominant frame that’s masculine, imposing, and—let’s admit it—irresistible to women, you need to train smart. Trashing your body in the gym may give you the size you’re looking for, but injuries and imbalances are always threatening. To ensure you’re making the most of your back workouts, Joel Seedman, Ph.D., exercise physiologist, athletic performance specialist, and owner of Advanced Human Performance in Atlanta, has outlined 7 of the most important things to remember when you’re putting in the hard work and sweat (so you can bypass the blood and tears).   1. Pull to your sternum on certain exercises “On all pullups, chinups, and lat pulldown variations, focus on pulling to your sternum rather than to your clavicle,” Seedman says. This minimizes activation in the lats, particularly the lower portion, because your shoulders and scapula aren’t able to pull down, completely, or rotate in toward your spine. “Pulling to your sternum, however, not only places your shoulders in the most biomechanically sound position, it also requires an incredible amount of lat activation,” Seedman says. This means greater growth.   2. Don’t touch the bar to […]
Apr 15

How Long It Should Take to Walk a Mile – and How That Can Help to Improve Your Fitness

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Whether you’re looking to move more or you want to upgrade your daily stroll, these tips will help you pick up the pace IF YOU LIVE somewhere with pavements, you probably do your fair share of walking to get around. Even if you live in a more car-centric space, you likely have access to parks and other green space to take a stroll. Whether you think of walking as exercise or as a means to get from A to B, there are so many reasons to give your ambulatory habits some more focused attention. If you’re wondering how your current walking practice stacks up to how much – or how fast – others are moving, consider testing how long it takes you to walk a mile. That’s just one benchmark that walking coach Michele Stanten, founder of MyWalkingCoach.com and author of The Walking Solution, says could help to incentivise you to reach for your sneakers more often. Once you know how fast you’re walking and about how many steps you’re taking per mile, you can set walking goals that work for your lifestyle. Here’s what to keep in mind.   The Benefits of Walking You’ve likely heard many times over […]
Apr 14

What Science Says About the Eating Habits That Actually Slow Aging

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Research proves there’s a strong connection between your diet and aging. Here’s what you need to know. Conversations about “staying young” and “slowing the aging process” see to be everywhere, and all this talk can become overwhelming—especially when you’re trying to decipher what is true and what isn’t. For example, most of us have probably heard by now that what you eat can impact the way you age, but what exactly does this mean for us, and aside from all the mixed advice we are constantly hearing, what does the science actually have to say about eating habits that can slow aging? According to the Mayo Clinic, aging can impact your heart health, your bones and muscles, your cognitive health, your ability to lose weight, and many other areas of health. The Office of Disease Prevention and Health Promotion also emphasizes that aging brings on a greater risk for chronic disease. This may all sound very ominous, but fortunately, they add that sticking to healthy eating habits—along with regular exercise—can help you reduce these risks and pursue a healthy aging process. Read on to get a clearer idea of what research has to say about the specific nutrition habits that […]
Apr 13

Exercising in your 30s: The dos and don’ts you should know

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In this series about ideal workouts for your age, we speak to fitness trainers for their top tips on keeping in shape, whichever decade of your life you’re In your 30s, you’re likely to be busier than ever with work and family. Since the metabolism starts to slow down, it is easy to feel more tired and less excited to work out. But adding physical activity to your routine at this age will have immediate benefits, such as boosting heart health, strengthening bones and improving sleep patterns. It can also help lower the risk of diseases like Alzheimer’s, diabetes and osteoporosis. New York-based personal trainer Samantha Ciaccia and celebrity fitness coach Nam-Wook Kang shared some top tips.   How metabolism changes will affect your workout routine As you approach your late 20s and early 30s, energy levels may decrease. You are likely to feel a difference in the way your body reacts to food and exercise. The metabolic rate drops two per cent per decade, so the amount of exercise required increases. As the body loses muscle and gains fat, there are fewer cells to burn efficiently, which leads to a higher rate of fat stored as compared to burned. […]
Apr 12

4 Expert-Backed Breathing Exercises For Anxiety

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One of the most powerful tools to help with acute and chronic anxiety is our breath. Breathing is a unique method of anxiety relief because it’s both automatic and self-controlled, meaning even though we breathe unconsciously, the way we breathe can be manipulated or adjusted. There are numerous breathing exercises for anxiety. This article covers four particular exercises, analyzing why they work and providing specific instructions on how to do them.   What is Anxiety? Anxiety is “a persistent feeling of worry, nervousness or unease, typically about an imminent event or something with an uncertain outcome, though [it] can occur even in the absence of a stressor or trigger,” according to John Kennedy, M.D., a board-certified cardiologist, author and medical director of preventive cardiology and wellness at Marina Del Rey Hospital in California. The main difference between stress and anxiety is its duration. Anxiety “is different from stress in that it’s constant nervousness, worry and irritability,” says Dr. Kennedy.   How Prolonged Anxiety Can Affect Your Health “Both stress and anxiety activate the sympathetic nervous system and cause a release of stress hormones, adrenaline and cortisol, leading to physiologic changes known as the ‘stress response,’” explains Dr. Kennedy. What’s more, […]
Apr 11

10 ways to break free from unhealthy lifestyle habits

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We all have some unhealthy habits that we wish to give up. It’s Independence Day, so get freedom from unhealthy lifestyle and stay fit. Right from a toxic relationship to a workplace that doesn’t value them, there are so many things people want freedom from. Why not think of giving up unhealthy lifestyle habits? Saying goodbye to sedentary lifestyle and poor eating and sleeping habits can change your life. Read on to find out how to get freedom from unhealthy lifestyle and work towards a healthy future.   What is an unhealthy lifestyle? Any habit or behaviour that contributes to negative health outcomes and increases the risk of chronic diseases and other health problems is unhealthy lifestyle. This lifestyle typically includes factors such as poor nutrition, lack of physical activity, excessive stress, inadequate sleep, smoking, excessive alcohol consumption and substance abuse, explains Dr Sanjay Singh, Consultant General Medicine, Cygnus Laxmi Hospital, Varanasi.   Tips to get freedom from unhealthy lifestyle As you fast-track your way up the corporate ladder, you pick up unhealthy habits along the way. It’s time to get freedom from those habits.   1. Balanced diet Adopt a balanced diet that includes a good amount of vegetables, […]
Apr 10

6 Best Hamstring Exercises for Stronger Legs

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The hamstrings are the muscle’s middle child. While hamstrings aren’t the most attractive part of our body, they are quite useful in sports and everyday activities like sitting, walking, and running after the dog. Weak hamstrings can also put you at risk for injury, cause lower back pain or tightness, and throw off your posture and pelvic alignment. Whether you’re a leg day aficionado or prefer total-body workouts, chances are you’re neglecting your hamstrings more than you should be. We tend to choose exercises that target the quads and the glutes, but hamstring strength is just as vital.   Best exercises that target your hamstring Including a variety of hamstring exercises in your lower-body workout will ensure that you’re exercising efficiently while also keeping your regimen balanced. Training your hamstrings will help you to run faster, jump higher, and bear more weight on leg day. Check out this list of the six best hamstring exercises.   1) Sumo squat Consider using sumo squats in your workout to target your inner thighs, adductor muscles, and hamstrings. The sumo squat provides the same benefits as a standard squat, but it also increases the inner thigh and hamstring activation. Here are the steps […]
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