Jan 23

5 best exercises to build a stronger back at home

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Back muscles often don’t receive the kind of attention we dedicate to building bigger guns and a six pack. The reason is obvious: Out of sight, out of mind. But just because we don’t see our back muscles in the mirror every day doesn’t mean that they’re not important. In fact, fitness experts would argue that your back builds the base for your physique. By performing exercises that focus on your back, you not only train your whole body, you also defeat the evils of a sedentary lifestyle. We spoke to Pranay Jain, CEO and Founder of BodyFirst, to find out more about the importance of training your back, and how you can do so.   Q. What is the anatomy of the muscles that make up the back? Pranay Jain: The back comprises the spine and two compartments of back muscles, which are further divided into two groups – extrinsic and intrinsic back muscles. The extrinsic back muscles have two layers. The superficial layer includes the trapezius, levator scapulae, latissimus dorsi, and rhomboid muscles whereas the intermediate layer includes the serratus posterior muscles. The intrinsic muscles are divided into superficial, deep, and deepest layers. Understanding the anatomy and function […]
Jan 23

These Are the 6 Best Mobility Exercises for Longevity, According to an Occupational Therapist

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When it comes to physical activity, the equation is fairly straightforward: The more we move, the better our bodies are able to support movement. However, the converse is also true. The more sedentary we are, the stiffer and weaker we get, so the more difficult movement becomes. “Many older adults isolate and become sedentary, which is why they have trouble walking and moving when the time comes,” explains Brittany Ferri, PhD, CPRP, an occupational therapist at Medical Solutions Barcelona. “The best way to keep your motion is by practicing, meaning walking, exercising, stretching, and doing anything that keeps you active.” In particular, mobility exercises can be an essential component to increasing longevity and quality of life, especially for older adults. These are the moves that target the range of motion in our joints (not to be confused with flexibility, which is about increasing length in our muscles). Having greater mobility helps to prevent falls, promote balance and coordination, and maintain independence later into life by allowing us to function better in everyday activities.   How can mobility exercises improve longevity? Mobility exercises can allow us to stay more active, which helps regulate blood pressure, improves circulation, keeps joints and muscles […]
Jan 23

How to Get a Pull-Up: Form, Progressions, Training Tips and More

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Learn how to get a perfect pull-up, how to train for it, and how to go from one to over a dozen. The pull-up is a classic bodyweight exercise performed across countless gyms all over the world. Even tough pull-ups are performed without external weight, they require a great deal of upper body strength, from the arms to the back and the core. While there are many variations, the classic pull-up where you take your bodyweight from a hanging position to lifting your chin above a bar is a staple in training in many settings. As a straightforward but effective exercise, the pull-up has been used as an upper body strength test by many first responder units, is a favourite in many people’s training arsenal, and it’s a goal countless of athletes around the world – we’re guessing yourself included – aim to achieve.   What is a pull-up? Pull-ups are a bodyweight exercise popular in calisthenics and fitness training. Focusing on your upper-body strength, the pull-up starts with your body on a dead hang from a bar, you then pull your body with the strength of your arms and back until your collarbone comes close to the bar, and […]
Jan 23

Everyday Short Meditation For A Healthy Mind

by admin in Mind & Body 0 comments
A chiselled body with sculpted arms, flat abs, and perfect bodyweight that’s something everyone wants. But is that enough? Does this define a healthy body? Unfortunately, the answer is no. Without a calm and healthy mind, you can’t enjoy the happiness of a salubrious life. In this quest on mindfulness, meditation has turned out to be a game-changer. And as difficult as it may sound, meditation is as simple as deep breathing for beginner level. Other than that, you can also join classes and learn meditation basics from professionals or just read this article for some easy and quick meditation techniques.   Short Meditation: Quick-Way To Healing Short meditation is also becoming a great way to channel inner peace through easy practices. You can use these methods on an everyday basis to improve your mind and way of living. Here, we are going to unravel amazing short meditations that can change your whole life. But before that, let us tell you 10 benefits of meditation (backed by doctors): Releases stress and anxiety Increases attention span Strengthens the immune system to fight off diseases Reduces aging Boosts self-awareness Tingle’s creativity and imagination Increases patience and tolerance Relaxes mind and boosts happiness […]
Jan 23

13 Ways of Staying Fit When There’s No Time to Exercise

by admin in Healthy Living 0 comments
While looking at an article by a leading fitness guru, I was struck by her emphasis on making exercise a priority and finding a way to fit in your gym time at any cost. Although she’s right in principle, those of us who are balancing multiple roles — as parent, worker, spouse, volunteer, household manager, etc. — often find that 24 hours per day simply aren’t enough. Fitness gets put on the back burner. Even if you’re lucky enough to be able to set aside time to work out, things like school holidays, childhood illnesses, and workday crises have a way of eating up these extra hours along with our best intentions. You may not have time to go to the gym, but you can still be physically active and boost your metabolism by using a bit of creativity in planning your day. During a recent week when my kids were sidelined by a nasty cold, I started thinking about ways to be physically active when going to the gym was out of the question. I also asked some personal trainers for their advice. We came up with the following ways to fit exercise into a packed-full day: If you’ve […]
Jan 23

Healthy Living for Seniors: 10 Best Tips

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Knowing how healthy living for seniors can be achieved is VERY important. Today you’re worried about what you’re eating or maybe you’re wondering: how to maintain good health in old age? Look no further, we did the hard work for you: we put together the best tips that lead to healthy living for seniors It’s important for anyone to pay attention to what they eat, especially when there are specific restrictions to your diet. When preparing or choosing a meal, it can be tough to reduce sugar, fat, and sodium and still retain the flavors we all love. The good news is that there are great nutritional resources available now more than ever that will help you to stay healthy AND happy as a senior!   You are what you eat: Healthy living for seniors starts in the kitchen. In addition to the advice of doctors and nutritional professionals, there’s an endless supply of recipes and even meal plans that can be found on the internet, while doing research on healthy eating. Here are a handful of ways in which seniors can practice or improve their healthy eating lifestyle.   10 tips for an older person about promoting a healthy lifestyle Drinking water is […]
Jan 23

8 Habits You Need to Lock Down for a Strong, Healthy Mind and Body

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What does a complete, all-encompassing plan for maximizing our physical and mental well-being look like? That’s a question that’s been on my mind for some time now and one I’ve sought to answer. Over the past decade, I’ve gone from intensely focusing on physical fitness — in an attempt to become a better martial artist — to shifting my pursuits to the intangible development of the mind with meditation. And, since that time, I’ve learned a few things. My philosophy on health has changed over the years, but the habits I believe are essential for maintaining a strong and healthy mind and body have stayed the same. The first wealth is health. – Ralph Waldo Emerson Over the past ten years, I’ve identified many useful habits for developing and maintaining a strong mind and healthy body. However, there are eight which I’ve found to help more than all others. Some are simple, some are more general, some are exercises, while others are things to pursue. However, all are immensely powerful in the effort to develop and maintain both a strong and healthy mind and body:   1. Exercise using something you love Physical exercise has been shown in countless studies […]
Jan 23

Top 10 Nutrition Tips

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Healthy Tip 1: Set yourself up for success To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think. Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet. Small Changes Matter. Every change you make to […]
Jan 23

7 Motivating Gym Tips for Beginners

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New to working out? You might be wondering where to start. Follow these seven gym tips for beginners to feel stronger — physically and mentally — before and after every gym session. 1. Be Proud Before diving into the practical gym tips for beginners, remember that the most important exercise catalyst is confidence. Whether you’re lifting 100 pounds or 1 pound, you should be proud of yourself for showing up at the gym at all! Don’t be intimidated by others or scared to ask for help. Remember that everyone at the gym was once in your shoes. Those first few workouts, no matter how “easy” they are in terms of physical intensity, are often the most mentally challenging. Be proud, remain confident and trust that your gym skills and fitness savvy will increase over time. 2. Stay Strong Beginners often flock to the treadmills and stationary cycles because these machines are easy for all ages and ability levels. But don’t get stuck in a cardio rut — try incorporating at least two days of strength training into your weekly routine. If you aren’t feeling ready to explore the weight room, remember that bodyweight exercises can be just as effective at building strength. […]
Jan 23

3 Reasons To Track Your Own Workouts Always

by admin in Workouts 0 comments tags: address the programme, feedback tool, helps in accountability, reasons to track, track our workouts, ultimate pre workout, usual exercising, workout regime, workout routine
If you want to have a great training then keeping a track of it will actually help you to improve it. it is essential for the best progress as you will know what is missing, what more could be done to help you achieve your goals and how much you have progressed from the time you started. Let’s take a look at the 3 main reasons for us to track our workouts. Accountability With every workout that we do we know, we must progress in one form or the other. Progression is the key to any workout regime and if you maintain a journal it will always keep you accountable to that. If your journal tells you that you are lifting the same weight for months now then you will obviously look the same so you will need to make the workout more extensive, so it helps in accountability. The ultimate pre-workout Instead of doing the guesswork on what workout you should do, open your journal and check out if it is an arms day or a legs day? Proceed accordingly. This will help you to set new records from the previous ones that are listed in your diary and […]
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