Sep 03

8 Ways Strength Training Boosts Your Health and Fitness

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If you knew that a certain type of exercise could benefit your heart, improve balance, strengthen bones and muscle, and help you lose or maintain weight, wouldn’t you want to get started? Well, studies show that strength training can provide all those benefits and more. Strength training — also known as weight or resistance training — is physical activity designed to improve muscular strength and fitness by exercising a specific muscle or muscle group against external resistance, including free weights, weight machines, or your own body weight, according to the National Academy of Sports Medicine (NASM). “The basic principle is to apply a load and overload the muscle so it needs to adapt and get stronger,” explains Neal Pire, CSCS, an ACSM-certified exercise physiologist and executive director of the Greater New York ACSM regional chapter. And what’s important for everyone to know is that strength training is not just for bodybuilders and professional athletes. “Strength training is critical, not just for looking good and being strong, but for preventing the diseases of aging,” says Gabrielle Lyon, DO, a functional medicine practitioner in New York City and the founder of the Institute for Muscle-Centric Medicine, a functional medicine practice. Regular strength […]
Sep 02

Yoga and wellness coach reveals breathing technique that can reduce anxiety in just 5 minutes

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Do you struggle with stress and have difficulty coping with the chaos of every day life? Yoga expert has shared a simple breathing technique that offers relief. Are you someone who suffers from stress and anxiety, feeling like your mind is always racing and your body can never truly relax? You’re not alone. While some people turn to caffeine fixes or doom-scrolling as quick escapes, these habits only heighten the vicious cycle of restlessness. What if the antidote to all this tension wasn’t another app or supplement, but something as simple and accessible as breathing? Riya Vyas, Founder of Unalome Yoga & Wellness Studio, Delhi & Co-Founder of SOL Wellness, is popularising a centuries-old yogic breathing technique called Sama Vritti Pranayama, also known as box-breathing. This technique has the ability to instantly ground your mind, soothe the nervous system and create a pocket of calm in the chaos. In an Instagram video posted on July 28, the yoga and wellness expert detailed the simple steps to perform box-breathing as a grounding technique to pause for a few minutes when something is stressing you out.   How to practice Sama Vritti Pranayama Riya outlined the simple steps for box-breathing, beginning her […]
Sep 01

5 smart ways to increase magnesium intake for better blood sugar levels

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Importance of magnesium and how to consume it Magnesium is said to play a key role in regulating blood sugar levels and supporting overall metabolic health. As per experts, it helps the human body to use insulin effectively, allowing glucose to move from the blood into the cells for energy. Addressing the same, Diana Licalzi & Jose Tejero, registered dietitian & exercise physiologist, recently shared a post on Instagram on ways of increasing magnesium for better blood sugar. In the post they mentioned that this mineral is crucial for improving insulin sensitivity, lowering fasting glucose, and bettering A1c markers. Take a look at some of the smart ways as mentioned by them and how one can consume these foods.   Spinach According to USDA, 1 cup of spinach offers around 131 mg magnesium. It also has a low glycemic index and is high in fiber, which helps slow carbohydrate absorption and prevents blood sugar spikes. It is also said that magnesium content in spinach contributes to better insulin sensitivity, aiding blood sugar regulation. How to consume: They can be blended into smoothies, or the puree can be added to curries or the flour dough to make paratha or roti.   […]
Aug 31

6 habits you need to change if you feel sleepy during the day

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Constantly feeling tired and sluggish during the day? It may not just be lack of sleep at night. Your daily habits could be draining your energy. Here are 6 habits you should change to stay alert and refreshed. Skipping breakfast: Breakfast fuels your body after hours of fasting. Skipping it can cause low blood sugar, leaving you tired and unfocused throughout the day. Opting for a balanced meal with protein, fiber, and healthy fats is beneficial. Too Much Screen Time: Excessive screen time, especially before bed, disrupts your circadian rhythm. Blue light from devices suppresses melatonin, leading to poor quality sleep and daytime drowsiness. Lack of Physical Activity: A sedentary lifestyle makes your body and mind sluggish. Even short walks or light stretches during the day can boost circulation and keep you energised. Dehydration: Not drinking enough water can cause fatigue, headaches, and poor concentration. Staying hydrated is essential for maintaining energy and focus. Overloading on Caffeine: Too much caffeine can give you a temporary boost but later cause energy crashes. Relying heavily on coffee or energy drinks disrupts your natural energy balance and sleep cycle. Poor Sleep Routine: Irregular sleep schedules confuse your body clock. Going to bed and […]
Aug 30

The 12 Most Effective Cardio Workouts

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Get your heart rate and fitness levels up with these go-to cardio exercises. Cardio is more than just running laps or hopping on a bike. It’s any movement that gets your heart pumping, your body sweating and your energy levels soaring. Whether you’re chasing a weight loss goal or looking to boost endurance, there’s a cardio workout that fits your mood and motivation. Not into high-impact moves? Go for swimming or a rowing session that’s easier on the joints. Want something that pushes your limits? Sprinting or HIIT might be your jam. Cardio is flexible and lets you mix it up, keep it fresh and tailor it to your pace. From beginner-friendly routines to advanced calorie-torching options for effective weight loss, we’ve rounded up the best cardio workouts to match your goals and keep your heart in the game.   Best cardio exercises There are plenty of ways to get your heart rate up and your blood pumping. Read about some of the cardio exercises below to learn how good they are for you.   1. Jump rope Jumping rope is an easy plyometric workout that benefits several muscles at the same time. Even with such a simple movement, you’re […]
Aug 29

Best time to eat dry fruits and nuts for weight management, boost energy, and better sleep

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Dry fruits and nuts are good for health. Eating them at the right time boosts energy and digestion. Morning intake helps metabolism. Dates and nuts are good pre-workout snacks. Nuts between meals maintain energy. Almonds and walnuts aid weight control. Prunes and figs support digestion. Nuts like almonds improve sleep. Walnuts benefit brain and heart health. Dry fruits and nuts are nutrient-dense superfoods rich in healthy fats, fibre, vitamins, and minerals, essential for balanced nutrition. The timing of consuming these foods plays a crucial role in maximizing their health benefits, including boosting energy, improving digestion, aiding weight management, and enhancing sleep quality. According to a study published in the journal Nutrients, the bioactive compounds in nuts and dried fruits are rapidly accessible in the stomach, facilitating their absorption in the upper small intestine. This suggests that consuming these foods earlier in the day may enhance nutrient uptake and contribute to overall health benefits. Pre-workout snacks with dates and nuts provide sustained energy, while evening intake of magnesium-rich nuts like almonds promotes better sleep. Proper timing also helps regulate blood sugar, supports heart health, and contributes to overall well-being.   Timing your dry fruits and nuts intake for maximum health benefits […]
Aug 28

8 subtle behaviors that make people look and feel younger than their age

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There’s something magnetic about people who seem to float through life with a glow you can’t quite define. They’re not chasing trends or pretending to be 25 when they’re clearly not. They’re just… vibrant. You know the type—someone in their 40s who walks into a room and somehow feels lighter, sharper, and more alive than everyone else. So what’s their secret? I’ve come to believe it’s not about expensive skincare or green juice (though those don’t hurt). It’s about how they behave. Youthfulness isn’t just in your cells — it’s in your spirit. Here are 8 subtle but powerful behaviors that make people look and feel younger than their age.   1. They stay curious One of the fastest ways to age your energy? Thinking you’ve seen it all. Curious people, on the other hand, carry a kind of mental sparkle. They ask questions, they try new things, they get excited about ideas. Whether it’s learning how to use a new app or reading about deep-sea jellyfish at 2am (guilty), they never let their brains go stale. Psychologists refer to this as “openness to experience,” a trait associated with psychological flexibility and—surprise—greater life satisfaction as we age. It’s not about […]
Aug 27

5 exercises to fix your posture – and why good posture is crucial for your health

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Poor posture can flatten out or accentuate the natural curves in our spines, causing chronic pain and serious health issues. In fact, this is becoming increasingly common due to the amount of time people spend sitting at a desk or looking down at their smartphones. Here’s why good posture is important for your health and five exercises to help you improve it.   Why is good posture important? “In good posture, the bones are lined up on top of each other like children’s blocks, carrying the weight of the body,” says Karen Erickson, DC, a chiropractor in New York City and fellow of the American College of Chiropractic. “Good posture allows the bones to support weight, allowing the muscles to work the least. Poor posture causes the muscles to overwork.” According to Erickson, poor posture can result in: Neck and back pain Excessive wear and tear on the joints and discs Decreased flexibility Headaches Breathing problems Gastrointestinal problems   Excessive wear and tear on the joints and discs in the spine due can also cause the spine to deteriorate. This can compress the spinal cord or nerves, which may result in numbness, tingling, or burning in the hands and feet, […]
Aug 26

Trikonasana to Balasana: 6 gentle yoga poses for athletes that help them recover

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To combat the physical stress of constant training and competition, adopting yoga is a gentle yet powerful way for athletes to support their wellbeing. Athletes require a lot of strength, speed, and stamina as they push to perform on tracks, fields, courts, swimming pools, gyms, or cycling routes; their bodies face intense strain. From injuries, sprains, to soreness and stiffness, the physical toll can be serious. Over time, this stress leads to physical exhaustion. This is one of the reasons why proper recovery is emphasised, and yoga is one of the ways to support it. Himalayan Siddhaa Akshar, founder of Akshar Yoga Kendraa, told that for athletes, yoga has a lot of benefits for atheletes, significantly supporting them in their recovery process. He elaborated about how the poses support them and boost their flexibility, and also protect them from strain injuries. “More than just a typical fitness regimen, yoga works wonders in enhancing an athlete’s flexibility, posture, joint mobility, and concentration. Yoga strengthens the body to give support to a sportsperson in his or her endeavors-whether professional or amateur-while also protecting it from repetitive strain injuries. This, in turn, encourages a speedy recovery and fosters better coordination, which together guarantee […]
Aug 25

Exercise Scientist Reveals the Best Leg Day Exercise Order for Building Maximum Muscle

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Dr Mike Israetel explains the science behind leg day exercise order — you’ll be surprised by the move he recommends beginning your sessions with Some may prefer to structure their ‘leg day’ with bench press, continue with a few chest flyes and then finish up with some bicep curls, but jokes aside we all know we shouldn’t be skipping leg sessions. Exercise scientist Dr Mike Israetel has offered some more sage lifting advice in his latest YouTube video, so we can ensure leg day will get us the best muscle-building results possible and therefore eradicate our best excuses. ‘I have an interesting hypothesis about how to construct leg training to get your best possible gains, and that is to do leg curls before squats if you’re doing them both in your leg training programme,’ says Israetel.   Why Perform Leg Curls First? The exercise scientist sets out to explain the rationale behind his hypothesis. The first and foremost piece of logic, at the top of all of our rosters, is the fact that we’re trying to get the best leg workout we can. Secondly, he explains, ‘Any muscle you train first will make training the second one harder via local, […]
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