Dec 23

8 Versatile Winter Workouts to Help Beat the Cold

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Sometimes, the cold, dark days of winter have you craving a cozy blanket and the couch — not the gym. But getting daily movement all year long is important for overall health, especially if you’re prone to the winter blues or low energy during this season. That’s where winter workouts come into play — the types that are ideal for snowy or rainy weather. “Workouts that elevate your heart rate will help you stay warm and work up a nice sweat,” says Jess Evans, a certified USA Boxing coach and trainer with the virtual boxing gym FightCamp. Read on for tips on maximizing your winter workout routine, plus the top eight winter-friendly workouts to try once the cold weather blows in.   How to Maximize Winter Workouts Now’s the time to use the winter elements to your advantage, says LaLa Duncan, a certified pain-free performance specialist and virtual strength and conditioning coach. Workouts in the snow, for example, force you to strengthen the muscles that help stabilize you and increase calorie burn, plus they require more effort than walking on dry pavement, Duncan says. “Walking on uneven surfaces is superb for engaging your core muscles,” she adds.   1. Brisk […]
Dec 22

Doctor’s top 5 health tips for parents before their children hit 18

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Dr. Evan Levine, board-certified cardiologist took to social media to share five things he thinks parents should do for their child before they hit 18. Ditch the trash food vibe His number one advice is for parents to keep their kids away from junk food. He said, “Stop the dense calorie garbage. That’s the fast food and the soda. It’s a hard pass. Get them addicted to real fuel, not the drive-through junk. Their future self will thank you.”   No to addictions Any kind of addiction is harmful for health and special one before reaching the legal age. He said, “You’re a main character in their life. So no smoking, no drinking, no weed for you, especially when they’re watching. Remember, you’re their role model. So make your actions clear and you don’t want to be a cautionary tale. Set that example straight.”   Engaging them in activities He encouraged parent to introduce kids in sports, sweating games. He shared, “Get them moving. Encourage good exercise and sports. It’s not just about being fit. It’s about confidence, teamwork, and burning off that extra energy. You’ll move it or lose it.”   Health check-up in place His fourth advice is, […]
Dec 21

4 Simple Yoga Poses to Improve Your Posture (On and Off the Mat)

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Much is said about good posture, which plays a crucial role in balancing and preventing muscle aches and injuries. But perhaps even more is said about how most of us have less-than-perfect posture. In our desk-sitting, car-driving, Netflix-watching society, it’s easy to get used to the sensation and, let’s be honest, comfort of slumped shoulders. That is, until the knots in your neck, tweaking in your lower back, and overall meh feeling start to kick in. Although you’ve probably been told countless times to “stand up straight,” figuring out your ideal posture is a more nuanced process than just that. Good posture depends on your unique anatomy and finding a neutral position that feels sustainable rather than forced. What if there were a way you could tap into better posture and allow your body to find its optimal position based on how it feels? There is a way. And it’s yoga for posture.   4 Best Yoga Poses to Check Your Posture (On and Off the Mat) These poses shared by YogaRenew teacher Melie Purdon help you connect with the muscles that support better posture so you can carry that alignment with you long after you leave the mat. They […]
Dec 20

7 Easy Exercises You Can Do At Home To Achieve Toned Arms

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If you’re looking to tone your arms, you can do so by doing exercises at home. Here are some easy exercises you can do at home to get toned arms. When you workout from home, it doesn’t mean you need to compromise on the quality of your physical activities and its results. You can perform specific exercises that can help you achieve the desired results. If you’re looking to tone your arms, you can do so by doing exercises at home. Here are some easy exercises you can do at home to get toned arms.   Exercises To At Home To Achieve Toned Arms   1. Triceps Dips Using a Chair This exercise targets the triceps at the back of your arms, which are important for toning your arms. Sit on the edge of a chair with your hands placed beside your hips. Lift your hips off the chair by straightening your arms, then lower your body by bending your elbows until your shoulders or back start to round slightly. Press back up to straighten your arms. This strengthens and tones the triceps and helps define arm shape.   2. Bicep Curls with Dumbbells or Household Items Stand with your […]
Dec 19

10-Minute Morning Yoga for a Full-Body Workout

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Strengthening, stretching, and setting yourself up to have the best day. I think we sometimes have an idea that taking 10 minutes to practice yoga isn’t worth the effort because there isn’t enough time. But you actually can accomplish a lot—and in ways that help you approach your day differently. This 10-minute morning yoga practice shows how much of a full-body workout you can get done with only a small time commitment. You’ll start with some hip-opening, essential spinal movement, and a little core strengthening before you transition into standing poses. Throughout the practice, you’ll focus on sending your breath all the way to your lower belly so you’re not stuck in shallow chest breathing. After this 10-minute morning yoga practice, notice how even that small amount of moving and breathing make changes in your body and your headspace throughout your day.   10-Minute Morning Yoga for a Full-Body Workout   This short morning yoga practice is an activating full-body workout best suited for intermediate students. No props are required although you’re welcome to use them.   Reclined Bound Angle Pose You’re going to start lying down on your back in Reclined Bound Angle (Supta Baddha Konasana). All you need to do […]
Dec 18

Scientists Explain Why You Wake Up Minutes Before Your Alarm

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You’ve probably experienced it – your alarm is set for 6:30am, yet somehow your eyes snap open a few minutes before it goes off. There’s no sound, no external cue, just the body somehow knowing it’s time. It might seem strange, but you didn’t wake up by chance. It’s your body clock at work – an amazingly precise internal timing system that regulates when you sleep and wake. But how exactly does this built-in alarm clock work?   A hormonal wake-up call Deep in the brain is a small group of neurons called the suprachiasmatic nucleus, often referred to as the body’s “master clock”. These neurons keep track of time by coordinating internal rhythms such as circadian rhythm (aligned with the 24-hour day) to regulate things like sleep, body temperature, hunger and digestion. The circadian rhythm influences when we feel sleepy and alert each day. Our bodies set the master clock naturally, and it is completely normal to see variation in the timing of when people prefer to sleep and be awake. Have you ever wondered why some people are “morning people”, preferring to catch the sunrise and hit the pillow early at night, and others are “night owls”, staying […]
Dec 17

8 Strength-Training Workout Tips for People Over 50, According to Experts

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Here’s how to get the most out of every session.   Strength-training comes with a host of benefits regardless of your age, from more toned muscles to a speedier metabolism and more. But this form of exercise (also called resistance training) can be especially beneficial for women over 50 for combatting the changes that occur during menopause. And keeping in mind strategies that can maximize your strength-training workouts at 50 plus can go even farther towards helping you thrive. Strength-training is the most effective non-pharmacological intervention to combat both muscle and bone loss, said Juliana (Jewel) Kling, M.D., an internal medicine physician and the assistant director of the Mayo Clinic Center for Women’s Health. Research shows that women experience high levels of both during the menopausal transition (primarily caused by the sharp decline in estrogen), making them more susceptible to osteoporosis and associated problems, per the Centers for Disease Control and Prevention (CDC). That said, strength-training may help counteract these declines, according to research in The Journal of Clinical Medicine. And the benefits don’t stop there. Strength-training workouts can boost metabolism, support heart health, aid in weight management and support overall vitality, said Dr. Kling. “Additionally, [they] may improve mood, […]
Dec 16

Cardiologist with 20 years of experience reveals the most powerful medicine for your brain and heart

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Dr Sanjay Bhojraj highlights the significance of good sleep for optimal brain and heart health. Here’s how many hours he recommends. Good sleep is one of the most important pillars of overall wellbeing. Getting enough sleep and good sleep quality can play an important role in your weight, emotional wellbeing, blood pressure, diabetes, mental and physical performance, and more. Moreover, during sleep, your body works to support healthy brain function and maintain your physical well-being. Highlighting this, Dr Sanjay Bhojraj, an interventional cardiologist with over 20 years of experience, in conversation with Dr Shivani Gupta, an inflammation expert, emphasised how sleep is the most powerful medicine for the brain and heart. Why is sleep important for brain and heart health? On September 30, Dr Gupta posted a clip on Instagram from her interaction with Dr Bhojraj with the caption, “What if the most powerful medicine for your brain and heart is…simply more sleep?” View this post on Instagram A post shared by Dr. Shivani Gupta | Inflammation Expert (@dr.shivanigupta) In the video, the cardiologist explained why seven and a half hours of sleep is the sweet spot for brain health, heart health, and inflammation repair. He also urged that the […]
Dec 15

8 Breakfast Options For A Healthy Gut: Doctor Shares List

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Dr. Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford Universities, shared some breakfast options that can boost gut health in more ways than one. Breakfast is often called the most important meal of the day, and for good reason. A healthy breakfast can set the tone for the entire day, providing all the essential nutrients that your body needs to function optimally. One crucial aspect of a well-balanced breakfast is its positive impact on gut health. The gut is home to trillions of bacteria that play a vital role in digestion, immune response, and even mood regulation. Eating a nutritious breakfast can help promote the balance of these gut bacteria, ensuring a healthy microbiome. A balanced meal that includes fibre, protein, healthy fats, and various vitamins and minerals can support digestion, reduce inflammation, and stabilise blood sugar levels, all of which are essential for overall gut health.   8 breakfast options that can help boost gut health In an Instagram post, Dr. Saurabh Sethi, popularly known as the gut doctor, a gastroenterologist trained at AIIMS, Harvard, and Stanford Universities, shared some breakfast options that can boost gut health in more ways than one. Here are some of these: […]
Dec 14

Why humming can reduce stress and how to practise a yogic breathing technique at home

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Humming stimulates the vagus nerve and has other health benefits, and is the base of the yogic breathing technique ‘humming bee breath’ There are plenty of reasons to feel stressed all year. The holiday season ushers in many more. Everyone handles stress differently – some find relief in exercising or being outdoors, while others indulge in hobbies or spend time with friends. There is one simple yet surprisingly powerful tool, though, that can instantly help anyone feel calmer: humming. As well as being something that many people might do to music, humming is used in a yogic breathing technique known as Bhramari pranayama, or “humming bee breath”. Gunjan Trivedi, a key researcher in the field, describes Bhramari pranayama as “a basic nasal sound – a combination of ‘mmmm’ and ‘nnnn’ – that gets repeated for several minutes at a time”. Trivedi, the co-founder of Wellness Space, a mental health and therapy centre in the city of Ahmedabad in India’s Gujarat state, believes humming is the simplest form of chanting, which involves repeating a mantra – a sound or phrase. “Chanting, given the use of a mantra, adds specific emotion and thoughts, which makes it a more advanced practice with additional […]
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