Nov 14

Try the upright row to get strong shoulders

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Upright row can help you get strong shoulders. However, when not done correctly, it can cause injuries. Here’s how to do the strength training exercise safely. Looking for an upper body workout routine? Try the upright row. This exercise works various muscle groups, including the shoulders, arms, and upper back. You can use equipment like dumbbell or kettlebell to do this strength training exercise. It can be a great addition to your fitness routine, especially if you want to make your shoulders stronger and improve posture. But you need to follow the right techniques to make sure you don’t get injured. Focus on controlled and coordinated movements while doing this exercise to enhance optimal muscle strengthening, and reducing the risk of injury.   What is the upright row? It is an effective exercise for building and strengthening the shoulder muscles. It is one of the most common exercises performed to strengthen shoulder muscles (deltoids), and upper back muscle (trapezius), according to research published in the Strength & Conditioning Journal in 2011. The entire shoulder’s muscles are engaged during this kind of exercise. “These muscles include the anterior and medial deltoids (shoulder muscles) and also upper trapezius and rhomboid (upper back), […]
Nov 13

Pink vs white guava: Which is better for diabetics?

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Eating the whole guava with skin (after washing thoroughly) maximizes fibre intake and prolongs post-meal satiety, reducing unhealthy snacking tendencies. Guava, often called a “diabetic-friendly fruit,” is rich in dietary fibre, vitamin C, antioxidants, and low in glycemic index — making it ideal for maintaining stable blood sugar levels. The seeds of the fruit, generally found in shades of either pink or white, also add fibre, which supports gut health. But in case you are wondering which one’s better for you, we have got you covered. Edwina Raj, Head of Services – Clinical Nutrition & Dietetics, Aster CMI Hospital, Bengaluru, said both pink and white guavas are healthy and important for overall nutrition. “The pink guava is rich in antioxidants like lycopene, which helps protect the heart and reduces the risk of cancer. It also has more vitamin A, which gives the fruit its bright colour. Its white cousin, on the other hand, contains more vitamin C and fibre, which help boost immunity and improve digestion,” mentioned Raj. Dr Rashi Agrawal, Consultant, Endocrinology, Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai, told indianexpress.com that both pink and white guava have exceptional nutritional and metabolic benefits, even though they differ slightly in nutrient […]
Nov 12

150 minutes of exercise may not be enough to prevent heart attacks, says new study: Why men need twice as much exercise than women per week

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Heart benefits increase when women stretch the same routines per week by 50 per cent and men by 200 per cent While we know that 150-minute moderate intensity physical activity per week is the global fitness norm, new research suggests that the number should be higher if we want to protect the heart. There’s more. That activity needs to be higher for men than women, twice as much. The study, published in the journal Nature Cardiovascular Research, indicates that men and women should have different exercise goals to prevent heart disease. The WHO recommends that adults aim for at least 150–300 minutes of moderate-intensity aerobic activity or 75–150 minutes of vigorous-intensity activity per week, plus muscle-strengthening activities at least two days a week. For the study, researchers tracked more than 85,000 adults in the UK with wearables for seven years, who did moderate to vigorous exercise, and correlated their activity patterns with their risk of developing heart disease and dying. Women without heart disease, who completed 250 minutes of exercise each week, lowered their risk of heart disease by about 30 per cent. Men required 530 minutes for the same benefit. Women without heart disease, who met the recommended 150 […]
Nov 11

How to build a consistent workout routine even if you’re lazy

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You don’t have to be a morning person, a fitness junkie, or a green-smoothie enthusiast to get moving. You just need the right mindset and some small, doable strategies that help you build momentum — one day at a time. If your fitness routine has been more “off” than “on” lately, you’re definitely not alone. Between winter festivities, pollution season, indulgent weddings, and cozy vacations, most of us have found ourselves choosing Netflix over the treadmill. But as the post-holiday haze settles and work-life rhythms start to normalize, it’s the perfect time to bring some structure and motivation into back into your fitness routine.   1. Start small, but start today The biggest mistake most people make is waiting for the “perfect time” to start — a Monday, a new month, or after the next big event. The perfect time doesn’t exist. What works better is starting small. Even 10 minutes of stretching, walking, or home workouts can make a difference. It’s about creating the habit first and building intensity later. Think of it as a “five-minute rule”: if you don’t feel like exercising, just commit to moving your body for five minutes.   2. Build accountability through community Working […]
Nov 10

Green tea vs black tea: Which boosts metabolism more?

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Green tea enhances metabolism more effectively than black tea due to higher catechin levels. Both teas provide distinct health advantages, making them ideal for alternating daily consumption.   For centuries, both green and black tea have been celebrated for their health benefits from improving alertness to aiding digestion. But when it comes to metabolism and fat burning, which brew truly comes out on top?   SAME PLANT, DIFFERENT JOURNEY Both green and black tea come from the same plant Camellia sinensis, but differ in how they’re processed. Green tea leaves are quickly steamed or pan-fried after picking, helping them retain their natural antioxidants. Black tea, on the other hand, is fully fermented, giving it a stronger flavor and darker color, but slightly fewer antioxidant compounds.   HOW GREEN TEA FIRES UP YOUR METABOLISM Green tea is rich in catechins, especially EGCG (epigallocatechin gallate), a powerful compound linked to improved fat oxidation. Studies show that these catechins, when combined with caffeine, enhance thermogenesis your body’s ability to burn calories for energy. In simpler terms, sipping green tea regularly can help your body burn more fat, especially during workouts or when paired with a healthy diet. It’s no surprise that green tea […]
Nov 09

5 simple psychology-backed ways to deal with lingering anxiety

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These days, it feels like everyone is a little anxious. Life moves fast, there’s always something to worry about, and sometimes, that uneasy feeling just doesn’t leave. It’s not always about something big– it can be small things adding up, one after another, until it feels heavy. If you’ve been feeling like your mind won’t stop worrying or your body is always tense, you’re not alone. The good thing is, there are simple ways to handle anxiety– not by fighting it, but by understanding it and learning to live with it calmly. Here are five easy things that can really help when anxiety just doesn’t seem to go away.   Pay attention to your body When you feel anxious, most of your energy goes into thinking, worrying, planning, or imagining the worst. Try taking a moment to notice your body instead. How does it feel right now? Maybe your shoulders are tight, your heart is beating fast, or your stomach feels heavy. Just notice it– you don’t have to change anything. When you focus on your body, it helps bring you back to the present moment. It’s a small but powerful way to calm your mind and remind yourself that […]
Nov 08

Protein shake vs natural protein: Which works best post-workout?

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After intense workouts, protein is essential for muscle repair and recovery. Combining protein shakes with natural foods offers the best balance for fitness enthusiasts.   After an intense workout, your body craves one thing: protein. It’s the nutrient that helps repair torn muscle fibres, boosts recovery, and builds lean strength. But the big question is: Should you reach for a protein shake or stick to natural protein sources like eggs, paneer, lentils, or chicken? Let’s break it down.   THE QUICK FIX: PROTEIN SHAKES Protein shakes, especially whey or plant-based ones, are the go-to for many gym-goers. Why? Fast Absorption: They deliver protein to muscles within minutes, making them perfect right after a workout. Convenient: No cooking, no mess, just mix and sip. Accurate Portioning: You can track your intake easily, which helps if you’re monitoring macros.   However, not all shakes are created equal. Some contain added sugars, artificial flavours, and preservatives that can undo your progress. Over-reliance can also make you miss out on other nutrients whole foods offer.   THE WHOLESOME ALTERNATIVE: NATURAL PROTEIN SOURCES Think boiled eggs, Greek yogurt, sprouts, tofu, lentils, all rich in amino acids and nutrients. Balanced Nutrition: They come with vitamins, minerals, […]
Nov 07

California gastroenterologist shares top 5 fiber-rich foods for a happy gut… including a superfruit

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Boost your gut health with the help of fiber-rich foods which improve gut motility, gut microbiome and reduce hunger pangs. Fibre is one of the top nutrients that is frequently mentioned in wellness circles in the context of gut health. A study published in January 2025 revealed how the gut microbiome fights off infections, and fibre is instrumental in supporting good bacteria’s growth. According to another study, fibre also helps to reduce cancer risks. Usually, there are two categories of fibre: soluble and insoluble. Centre for Disease Control and Prevention, in a May 2024 report, explained the differences between soluble and insoluble fibre. While soluble fibre dissolves in water and forms a gel-like substance in the stomach to slow down digestion, control blood sugar and cholesterol, insulin fibre remains whole and passes through the stomach without dissolving. California-based gastroenterologist Dr Pal Manickam shared about the various sources of fibre, along with the fibre content of each. Much like how there’s a recommended protein intake amount daily, fibre also has one. University of California, San Francisco Health stated in a report that the total dietary fibre intake should ideally be 25 to 30 grams daily. This fibre count is exclusive of […]
Nov 06

The art of discipline: 10 morning habits highly successful people always practice

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Every morning is a chance to set the tone for the day. Yet most people waste those first precious hours in chaos—checking notifications, rushing out the door, reacting instead of creating. Discipline doesn’t mean living like a robot. It means making choices that align with your goals even when you don’t feel like it. And nothing shapes that mindset more powerfully than your morning routine. In my own life, discipline has been the single greatest catalyst for change. I’ve learned that the first two hours of the day determine the next ten. If you start in control, you tend to stay in control. Through studying psychology, mindfulness, and the daily rituals of high achievers—from entrepreneurs to athletes to monks—I’ve found ten morning habits that almost every disciplined person practices in some form. Let’s dive into them.   1. They start the day before the world wakes up Discipline begins with ownership of time. Highly successful people guard their mornings fiercely because that’s when the world is quiet and distractions are minimal. Waking up early isn’t about proving toughness—it’s about carving out space to think, plan, and act intentionally. When you wake up before your obligations start, you create a psychological […]
Nov 05

Try These 7 Beginner-Friendly Workouts to Kickstart Your Fitness Journey

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Looking to improve your health and fitness but not sure where to start? Try these beginner-friendly exercises to kickstart your workout routine. Regular exercise is essential for both your physical and mental health, but it can be tough to get started and stay consistent. The fear that you’re doing the wrong workouts or that you might not be doing them the right way can make starting your workout journey feel overwhelming. Many people take to sites like Reddit, looking for guidance on building a routine or finding beginner-friendly workouts, but navigating through all of the conflicting advice on forums and social media can be challenging. That’s why we went straight to the experts. We consulted with knowledgable fitness professional and narrowed down the top exercises you should do if you’re brand new to exercising and want to get a workout routine going. The best part is that many of these exercises can be done at home and require minimal equipment.   What to know before you start One common mistake many people make upon starting a new workout routine or regimen is doing too much too soon. Aaron Guyett, director of education for fitness program and equipment hub at Living.Fit, […]
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