Mar 05

When Lower Back Pain After a Workout Is Cause for Concern

by admin in Workouts 0 comments
Some soreness after hitting the gym is okay, but if you have excruciating lower back pain after a workout that just won’t quit, you might have an injury. There are some major worries around lower back pain — during or after a workout — pervading the fitness world. Case in point: While you’re powering through a class, you’ll probably hear your instructor give a reminder about keeping proper form and stress that you’re doing something wrong if you’re feeling it in your lower back. To be fair, back injuries are not fun. Not only can they force you to dial back your fitness routine, but they may also require you to go through physical therapy or even have surgery. So, it makes sense that gym-goers and at-home fitness enthusiasts alike often want to baby their backs and start to panic if they feel any aches or pangs. But is lower back pain after a workout something you actually need to worry about? Simply put, it depends on your symptoms and their severity.   When Lower Back Pain After a Workout Is Normal It’s common to feel some tightness across your lower back after a workout, particularly after performing exercises that […]
Mar 04

Your brain needs a break. Try these 6 expert-approved tips

by admin in Mind & Body 0 comments
A well-rested mind feels refreshed, alert and focused. In our fast-paced society, we are constantly surrounded by numerous stimuli, and our minds race with a multitude of thoughts — ranging from what to have for lunch to pondering others’ opinions of us or whatnot. You get the point. Science says brain breaks are important. Several studies have shown that your brain needs rest for various reasons. Firstly, the continual influx of information and tasks that we put our brains through can lead to mental fatigue. Even a computer cannot process data 24/7; and just like you don’t want your computer to crash, similarly, you should also give your mind some rest. A 2010 LexisNexis survey shows that our habit of being constantly busy doesn’t necessarily equate to increased productivity. In fact, by taking adequate breaks, our brain can contribute to better attention, motivation, productivity, creativity, and memory formation. Before going into how to give your brain a break, let us understand what exactly giving your brain a break means. Dr Manish Kumar, a neurosurgeon at Venkateshwar Hospital in Dwarka, New Delhi, explains that when we say brain break, it does not mean that our brain is not working, as it […]
Mar 03

6 Ways to Improve Life Quality

by admin in Healthy Living 0 comments
The percentage of Americans considered to be “thriving” is on the decline while the number of individuals classified as “suffering” is higher than ever before. While this isn’t a positive trend, the good news is that people who want an improved quality of life can achieve this goal. If this sounds like a monumental task, it’s worth noting that it’s possible to improve life quality, along with happiness and well-being, without having to make drastic changes. Here are six steps that, when taken, help work toward this effect.   1. Maintain Healthy Relationships Our interactions with others can affect our mental health. Research shows that not only do healthy and supportive relationships increase happiness, life satisfaction, and psychological well-being, but they also reduce the risk of suicide. Conversely, negative relationships can create toxic situations filled with conflict and stress. Disconnecting from these unhealthy interactions and fostering healthy ones is vital to personal well-being. Ways to maintain healthy relationships include: Engaging in positive thinking Being open about our thoughts and opinions Assuring the other person that we care through both our words and actions Developing our own relationships with friends of people we care about Sharing tasks to help reduce each […]
Mar 02

6 Best Dumbbell Leg Exercises to Do at Home

by admin in Workouts 0 comments
Whether you’re looking to boost your lower body strength or want to train your legs, there are various dumbbell leg exercises that can be included in your home workout routine. Dumbbell leg exercises allow you to work on your legs unilaterally, which means you can train one leg at a time and also identify potential imbalances between the two sides. Additionally, dumbbells are versatile, easy to use, and suitable for beginners and advanced exercisers alike. While a barbell can limit your range of motion, dumbbell leg exercises help you complete a move with the full range of motion and enhance volume as well, without making the bones and joints vulnerable. Incorporating dumbbell leg exercises into your home workout session can help train your legs and develop your lower body muscles for massive growth.   Dumbbell leg exercises to do at home As a beginner, start with lightweight dumbbells, and look to complete at least eight reps. If you’re already into strength training for several years, go for a medium-weighted dumbbell, and aim to complete the following dumbbell leg exercises for 12 reps max. Here’s a look at the six best dumbbell leg exercises you can do in the comfort of […]
Mar 01

What Is Mind-Muscle Connection and Why It Is Important?

by admin in Mind & Body 0 comments
Mind-muscle connection (MMC) refers to paying attention to your body while moving. MMC does more than just promote progress with purpose. It also entails thinking about directly engaging the core muscles as you move. The mind-muscle connection is an intentional and conscious type of activity. It refers to the capability to direct the tension created during exercise to a muscle group or area of muscle throughout the body, which differs between passive and active strength movement. When concentrating on the use of muscle groups to generate contractions, the brain recruits a higher proportion of muscle fibers to accomplish the task. This also prevents muscle fibers that are not in use from being innervated. The body can gain size and muscle strength in all the correct spots if you create tension in the correct muscles.   What Is The Importance of the Mind Muscle Connection? According to research, thinking more deeply about muscles’ movement stimulates the muscle tissue more than conducting the exercise without paying attention to it. In other words, the more you focus on the target muscle while going to perform an exercise, the more strength and memory you will gain. When we direct our thoughts and attention to […]
Feb 29

Overeating on weekends? 5 tips to kick the habit

by admin in Healthy Living 0 comments
Many of us struggle with the weekend binge eating habit, on our journey to a fitter body. A whole week’s hard work and discipline in the gym can be ruined if you indulge in sinful eating for all meals during the weekend. At times, it can also affect your motivation to continue eating healthy the next week. if you want to make sure your diet plan isn’t screwed up on Saturday and Sunday without ruining the weekend fun vibe, here are a few tips to follow:   A cheat ‘meal’ over a cheat day A cheat meal, once a week won’t hamper your fitness routine, much. However, make sure that you work hard during the week to deserve the weekend cheat meal. The human brain craves reward, and your cheat meal can be a lot satisfying if you can show yourself your fitness achievement earned through hard work, over the week. Put enough thought into the cheat meal and make sure you eat it mindfully, taking time, so that you don’t feel it was over in a snap. Also, make sure the portion size is justified.   Keep a food journal A weekend food journal can help you track what’s […]
Feb 28

Mental Health: Try These Self Care Tips To Boost Your Health

by admin in Mind & Body 0 comments
Here we discuss a list of self-care tips you can follow for better mental health. Self-care plays a crucial role in maintaining and boosting mental health. These can help boost not only your mental health but your overall health and quality of life. Self-care tips ensure you get the treatment you require to function well. In this article, we discuss a list of self-care tips you can follow for better mental health.   Here are 10 self-care tips that can positively impact mental health:   1. Regular exercise Exercise releases endorphins, which are natural mood lifters. It also helps reduce stress hormones. Find an activity you enjoy, whether it’s jogging, yoga, or dancing. Start with small goals and gradually increase intensity.   2. Adequate sleep Quality sleep is essential for cognitive function and emotional well-being. It helps in managing stress and improving overall mood. Establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is comfortable.   3. Healthy nutrition A balanced diet provides the necessary nutrients for brain function and emotional stability. Include a variety of fruits, vegetables, lean proteins, and whole grains in your meals. Stay hydrated and limit processed foods.   4. […]
Feb 27

Here’s how you can protect your skin while working out in winters

by admin in Mind & Body 0 comments
Workout helps you in more ways than one- from bursting with stress to keeping you fit and active. It’s hard to imagine that there could be any downsides to sweating it out. Well, turns out, it can. Not on the body but it can ruin your skin especially if you work out outdoors in the colder months of the year. Skin expert, Dr Manasi Shirolikar, Consultant Dermatologist and Founder of the online consulting brand (drmanasiskin.com) says “Winter air tends to be not only colder but also drier. If there is some wind, it can also lead to drying your skin out. This can cause irritation and barrier impairment.” She also laid down some important tips to keep in mind while working out in low temps so your skin doesn’t pay the price of your workout session:   1. Don’t Skip Sunscreen People mistakenly think they won’t get sun damage during winter but that is not the case. Use sweat-resistant sunscreen not just on your face but also on your body if you are working out during the day. Opt for SPF 30 or higher. A cream-based sunscreen will moisturise, whereas a gel-based one would be better for oily skin.   […]
Feb 26

8 simple tips from health experts to live a longer life

by admin in Healthy Living 0 comments
Easy things you can do on a daily basis to live longer! The ongoing pandemic has brought to the forefront the importance of mental and physical wellness. People have realised that leading a happy and healthy life is the key to living longer. For this reason, we spoke with health experts about easy lifestyle changes we can incorporate into our daily routines to live longer and more fulfilling lives. These are their best insights.   8 best tips from nutritionists and health experts to live longer   1. Follow a sustainable diet plan Building a sustainable diet is more important than following a strict diet. “No one can stop eating out, not give in to stress eating once in a while, or stop desserts altogether. It’s important to follow a balanced diet 80% of the time and enjoy your weekly meal with dessert and drinks,” says Simran, fitness expert and co-founder, Simvalecha. “Cut out non-nutritive foods like added sugars and start on limiting sweets. These foods cause inflammation, which increases the risk of cardiovascular disease, joint pain, diabetes, and metabolic syndrome. Instead, follow sustainable diets rich in fruits and vegetables to stave off diseases and maintain a healthy weight,” states […]
Feb 25

Recharge your mind and improve work productivity with these yoga asanas

by admin in Mind & Body, Workouts 0 comments
Postures that stretch the back muscles are considered cooling in Ayurveda, and soothing for those feeling overly stressed, frustrated, or angry   Work productivity can reduce due to multiple reasons — having a poor manager, not feeling a connection with your workplace and its values, or the work, in general. While there are some remedial measures like feedback, and open communication that can help, it may take time before the changes are actually reflected. That is where our personal philosophy, stress management skills, and ability to cope with tough situations can come into play. Yoga is an empowering practice that can help you manage stress because it integrates three aspects of health and wellness – body, breath, and mind.   Here are a few yoga techniques that are exceptionally helpful in coping with stress.   Sun salutations Moderate levels of aerobic exercises are great for mental health, and sun salutations are perfect for that. When practised with the correct breathing pattern, for 6-12 rounds, they help relieve tension, elevate mood, and boost energy, too.   Balance on one leg Single leg balances like tree pose, warrior III, or dancer’s pose help improve balance and stability. The simple act of balancing […]
Recent Posts
Categories