Jun 10

How to do yoga as a workout: 7 tips for boosting fitness and strength with the exercise

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Doing yoga as a workout can be a great way to boost your fitness. Here, a certified teacher explains what changes your routine needs   Yoga is often thought of as a gentler form of exercise but you can do yoga as a workout too, provided you add in certain higher-intensity elements and focus on engaging your muscles in a productive way. Most of us are only using our bodies when we perform our regular yoga routine – but what you may not realize is that this offers the perfect chance to increase the intensity of our practice and turn it into a higher-intensity workout. For example, many yoga poses – such as the crow pose – work to strengthen the muscles in the upper body by forcing us to hold our own weight on our shoulders, arms, and back. As you’re holding your body in poses that you have to actively support by engaging your muscles, this is a form of strength training. The type of yoga you choose to do can also make a difference when it comes to raising your heart rate and pushing your muscles. Those who practice yoga nidra experience a very different session from […]
Jun 09

Tips for balancing cardio and strength training in your workout routine

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Creating a workout routine that works for you You can’t only concentrate on one type of exercise to develop a well-rounded fitness regimen. To maximize your results and general health, it’s important to find the perfect ratio of aerobic and strength training. Strength training boosts muscle mass, speeds up metabolism, and improves overall strength while aerobic workouts strengthen the heart, burn calories, and increase endurance. Here are some excellent pointers to help you find the ideal balance between these two essential aspects of fitness.   ​​Set Clear Goals​ Mayank Gupta, fitness expert, Co-founder, HDOR says, “Setting clear goals is essential before beginning any fitness regimen. Choose your goal: either weight loss, more muscular tone, higher stamina, or general fitness. You may then design your exercises in accordance with this information, providing a well-rounded strategy that incorporates both cardio and strength training.”   Prioritize Cardiovascular Health Cardio exercises, such as running, cycling, swimming, or HIIT workouts, are crucial for maintaining a healthy heart and improving endurance. Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio each week. You can spread this out over several days or choose activities you enjoy to make it more enjoyable […]
Jun 08

6 essential tips for maintaining strong bones as you age

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As we grow older, it becomes increasingly important to prioritise bone health as our bones naturally become weaker and more susceptible to fractures, osteoporosis and other bone-related conditions. Fortunately, there are several simple yet effective strategies that can help keep your bones strong and healthy as you age. Want some tips and tricks for bone strength? Check out these essential tips for maintaining strong bones as you age:   1. Consume a Calcium-Rich Diet Dr Debashish Chanda, Orthopedics at CK Birla Hospital in Gurugram, shared, “A balanced diet plays a vital role in maintaining strong bones. Calcium is a key nutrient for bone health, so it’s crucial to incorporate calcium-rich foods into your daily meals. Some of the common excellent sources of calcium include milk, yogurt, cheese, dark leafy greens like kale and broccoli, fortified plant-based milks, nuts, and seeds are also good options. Aim for a daily calcium intake of 1,000 to 1,200 milligrams for individuals over 50 years old. If your diet falls short, consider calcium supplements after consulting with a healthcare professional.”   2. Get Sufficient Vitamin D Vitamin D is essential for optimal calcium absorption and bone mineralization. Unfortunately, many individuals, particularly older adults, may have […]
Jun 07

5 Exercise to tone the stubborn inner thighs

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Shaping or toning the inner thigs can seem like a humongous task. Despite all the squats, lunges and leg lifts, the stubborn thigh fat fails to reduce many times. But the key is to perform exercises in a certain way regularly so that there can be a difference.   Here are 5 inner thigh toning exercises that you can practice:   1. Sumo squats: If you’ve been doing regular squats, wait until you do sumo squats and feel the burn. Stand with your feet wider than hip-width apart, toes pointed slightly outward. Bend your knees and lower your body down as though sitting on an imaginary chair. Ensure your knees align with your toes but don’t extend beyond them. Push yourself back up to a standing position. Repeat for 15-20 reps. This variation of the squat emphasizes the inner thighs along with glutes and quads. 2. Lateral lunges: For lateral lunges, stand up with your feet hip-width apart. Now, step in the right direction with your right knee into a lunge and left leg straight. Now, push back to the starting position and repeat the same on the left side. Do 10-15 reps on each side. Lateral lunges target the […]
Jun 06

Under 40? These 6 Little Daily Habits Help You Age Well

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There’s no magical elixir you can drink or ageless skincare regimen you can follow that will stop Father Time in his tracks. Aging is a natural process everyone has to endure. While it can be filled with a variety of positives, such as gaining wisdom and experience, following a career path you love, building a family, and establishing an all-around successful life for yourself, it isn’t very kind to your health, says Mike Bohl, MD, MPH, ALM, a member of our Medical Expert Board and a certified personal trainer and nutrition coach. That’s why Dr. Bohl shares with us six little daily habits to age well that you can start doing ASAP. As you age, your bones typically reduce in density and size, your risk of high blood pressure increases, your bladder muscles weaken, you may find it more challenging to multitask or remember things, and dealing with constipation might become a regular occurrence, the Mayo Clinic explains. After you hit 30, your supply of lean muscle also decreases anywhere from 3% to 5% every 10 years. That’s why it’s never too late to kickstart some routine healthy habits that promote healthy aging and even longevity. “Even if you aren’t […]
Jun 05

Feeling Sleepy At Work? Try These Quick & Effective Tips To Refresh The Mind

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To manage sleepiness, it is essential to target the root cause and make lifestyle changes accordingly. There can be multiple reasons that cause sleepiness at work. Sedentary work can cause fatigue, especially when done for long hours. Relying on sugar or caffeine to stay alert can also lead to a crash later, making workers feel more tired than before. Medical conditions such as allergies, sleep apnea, and narcolepsy can also cause sleepiness at work. In some cases, prescription drugs may make workers drowsy. However, some simple tips and tricks can help you fight off sleepiness. Although getting proper sleep during the night should be a priority. Read on as we share tips that will help fight sleepiness during work hours.   10 Tips to help you reduce sleepiness at work:   1. Get enough sleep The most basic solution to sleepiness at work is to get enough sleep at night. On average, adults require 7-9 hours of sleep every night for optimal performance.   2. Take short breaks Taking short breaks throughout the workday has been found to boost productivity. Breaks could be taking a brief walk, listening to music, or grabbing a coffee.   3. Stay hydrated Drink plenty […]
Jun 04

Forget ab workouts — this 5-move compound exercise routine torches your whole core

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Like most people, we love ab workouts at Tom’s Guide, but let’s forget them for one moment — this five-move compound exercise workout torches core muscles and targets muscle groups all over. Ab workouts are great at strengthening the muscle groups that make up your core musculature, but you could also build core strength and hit various other muscles using compound exercises. If you’re unfamiliar with the term, you won’t be with the moves — a compound move simply refers to a multi-joint, multi-muscle exercise like squats and push-ups and can be done with or without weights at home or in your gym. Adding compound exercises to your strength regime hits muscles more efficiently so that you get more bang for your buck. Grab a pair of dumbbells — we recommend the best adjustable dumbbells for home workouts — and read on for our 5-move compound exercise workout to build strength and muscle.   How do I start core strengthening? The best ab workouts are great supplements for any training regime, but strong core muscles are more than aesthetically pleasing. They support better posture and movement, protect the spine, mobilize your trunk and help you lift heavier and run faster. […]
Jun 03

4 tips you can follow to stay active throughout the day

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It takes time to train your body to stay active, and dedication is required to succeed As children, we never got tired of running and jumping around. However, now that we are getting older, there is little to no motivation to keep active. A majority of us are confined to chairs and spend hours typing. In this article, we have listed out tips you can follow to get some movement in during the day.   Try taking walking breaks As the majority of us work indoors, we are more likely to have back pain or eye strain from staring at an illuminated screen for an extended amount of time and from being confined to using laptop computers or sitting during drawn-out lectures. Taking short walking breaks can help improve blood circulation through our body and provide relief from pressure built up behind the eyes.   Do small exercises Some people may find it challenging to maintain a regular workout programme with an 8-hour workday or a gym membership may not be an option for them. You can choose a workout guide that fits your lifestyle from a large selection available on the internet. Even a few minutes of exercise is […]
Jun 02

5 Yoga Practices To Get Rid Of Stiffness And Stress From Body

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Yoga is an age-old practice that promotes physical activity, stress reduction and pain relief. It is beneficial because it places a lot of emphasis on breathing which both stimulates and calms our nervous system. It also acts as a complete posture reset due to its various poses. Additionally, a good posture reduces stiffness, pain in the joints and stress in the body. With regular practice, you can incorporate many Yoga poses and mindful breathing techniques that can help you stay healthy and fit.   Here are a few yoga poses to get rid of stiffness and stress from the body:   Bird dog balance This yoga exercise is excellent to strengthen the spine and shoulders. Start in a tabletop position and extend the left leg back by lifting it off the ground. Next, raise the right hand and stretch it out in front of you. Pull your stomach inside to engage the core muscles. Hold for 2-3 minutes and then switch sides.   Ardha Shalabhasana (Half locust pose) The half-locust pose engages and works out the glutes and hamstrings. Begin by lying on your stomach and crossing your arms in front of you. Point the legs back and rest your […]
Jun 01

The 5 Best Exercises for a Full-Body Workout

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With these multifunctional exercises in your back pocket, you’ll be able to get a full-body workout in anytime, anywhere. Getting a full-body workout is much easier than you think and doesn’t require hitting up every weight machine at the gym (or even going to the gym). While weightlifting is the golden standard for muscle-building, there are numerous other exercise moves and routines you can do just about anywhere (and without any equipment) to strengthen and activate your entire body. When you’re ready to get moving, try these five proven exercises for the ultimate full-body workout.   1. Workout 1: Squats Squat Benefits: Squats are a tried-and-true strength exercise that’s especially beneficial for building leg and glute strength. They’re also an important functional exercise, as being able to do squat-like movements in everyday life (like bending to pick up toys, boxes, kids, and luggage) is key for staying injury free and moving with ease. This exercise can help you build speed as well, Gaines says. How to Do Squats: Squats are a simple movement, but they’re also easy to do with improper form—and poorly executed squats can lead to injury or unnecessary aches and pains. The simple solution: Learn and master […]
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