Jan 01

How to get fit: 10 every day tips to get started

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Incorporating regular health checkups into your routine can fuel your fitness journey As we turn to 2024, so many of us are penning down our fitness goals that look far-fetched at this point. But there’s a secret toolkit to get fitter this year and the application is very simple. Whether you’re looking to shed some extra inches, build muscle, or simply improve your overall health, these 10 tips will help you kickstart your fitness journey on the right track. “All you need to do is wake up on Day 1 and decide to make tiny changes in your old routine,” said Saurabh Bothra, CEO, Habuild.   How do you do that? Well, follow these simple tips and habits that Bothra swears by for a balanced and fitter life.   Have a morning routine How you start your day, determines how you create your life. “Having a fixed morning routine where you include activities like meditation, exercise, reading, walking, practicing Surya Namaskar or journaling will shape your mindset for that particular day,” said Bothra. Once you kickstart your day with such a routine, you will develop a proactive mindset for making healthy choices throughout the day. Avoid boredom by incorporating a […]
Dec 31

Flabby arms? Top 5 exercises to burn arm fat

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Exercises that’ll help in losing arm fat​ Overall weight loss can lead to the lowering of fat in certain parts of the body. Tone the flabby arms and reduce total body fat by combining strength training, cardiovascular exercise, and a nutritious diet. Remember that these physical activities along with a well-balanced, nutrient-rich diet are necessary to maintain a healthy weight. Maintaining consistency is essential. The following five exercises can help strengthen the arm muscles and give the look of more sculpted arms:   1. Cardiovascular exercise​ Including aerobic exercise in your routine aids in burning calories and promotes the loss of body fat overall, including that of the arms. Exercises like jogging, cycling, jumping rope, and brisk walking can be beneficial. Try to get in at least 150 minutes a week of moderate-to-intense aerobic exercise or 75 minutes a week of strenuous aerobic activity.   2. Push ups​ Push-ups are a great way to strengthen your triceps, shoulders, and chest muscles. They work a variety of muscle groups and contribute to the development of arm strength and definition. With your hands slightly wider than shoulder-width apart, begin in the plank posture. Bending your elbows, lower your body toward the ground […]
Dec 30

Try this breathing technique to drive away winter chills

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As with any yoga practice, including Pranayama techniques, individuals should approach them mindfully and be aware of their physical condition Simple breathing practices help you feel refreshed but can also help you feel warm when the temperatures dip. Yoga trainer Anshuka Parwani took to Instagram to share a glimpse of a breathing technique that according to her can help drive away winter blues as it is a “warming Pranayama”. “Surya Bhedana is a right nostril breathing technique that helps to generate bodily heat and alleviate stiffness in the body due to the low temperatures in winter. The heat produced in the body also helps to clear out your sinuses and cough,” said Parwani. Parwani mentioned that the “magical Pranayama” aids in increasing the oxygen level in the body and can provide instant relief to individuals suffering from cold hands and feet during winter. “This winter, embrace the power of breathwork!”   Is the practice effective? Surya Bhedana, a yogic pranayama technique, is rooted in ancient traditions and is often referred to as the practice of “sun piercing” or “right nostril breathing”. “This method involves the manipulation of breath through the right nostril during inhalation and the left nostril during exhalation. […]
Dec 29

Constipation Prevention: 8 Lifestyle Tips To Relieve Constipation

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Check the below lifestyle changes one can make to lead a constipation free life   Constipation is a common digestive issue that can disrupt our daily lives and impact our overall well-being. While occasional irregularities in bowel movements are normal, persistent constipation can lead to discomfort and affect our quality of life. Adopting practical tips for a constipation-free lifestyle can contribute to digestive health and enhance overall vitality. Prioritizing digestive health is fundamental for a constipation-free lifestyle. By adopting these practical tips, you empower yourself to make positive choices that support regular bowel movements and contribute to overall well-being. Remember, small lifestyle changes can lead to significant improvements in your digestive health over time, and below are a few lifestyle changes that can help achieve a constipation-free life.   How Can I Solve My Constipation?   According to Dr. Hardik Shah, a Consultant Gastroenterologist at Bhatia Hospital, Mumbai people can follow the below steps to prevent constipation.   Hydration is Key: One of the simplest yet often overlooked remedies for constipation is proper hydration. Water plays a crucial role in softening stool and promoting regular bowel movements. Aim to drink at least eight glasses of water a day to keep […]
Dec 28

7 Shoulder-Strengthening Exercises

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If you have pain or stiffness in your shoulder or rotator cuff, at-home shoulder-strengthening exercises may help. The shoulder is a ball and socket joint made up of different bones, muscles, and tendons that allow your arm to move in different directions. The rotator cuff muscles stabilize the shoulder and control the arm, but they are prone to inflammation, tears, and repetitive stress injuries. Strengthening these muscles can help prevent shoulder injuries. Your healthcare provider may also suggest exercises to help you heal after an injury or surgery. This article discusses shoulder-strengthening exercises. It explains shoulder anatomy and common causes of pain. It also provides step-by-step instructions for seven exercises that target the rotator cuff.   Strengthening Your Shoulders Your rotator cuff consists of a group of four muscles. They perform several functions, including: Helping to lift your arm away from your body Rotating your arm in its socket Stabilizing your shoulder during overhead motions   Generally, these muscles act as dynamic stabilizers while you are lifting your arms up and away from your body. Rotator cuff pain, weakness, or stiffness is common in young athletes and middle-aged adults. Sports that require moving your arms over your head, like swimming, […]
Dec 27

How to keep fit without going to the gym this Christmas

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Christmas is probably the most difficult time of the year to stay in shape as we indulge in some of our favourite festive foods and alcoholic beverages. This is sometimes worsened by the fact that many gyms shut over the festive period. If you’re looking for some tips to keep fit this Christmas and won’t have access to a gym over the holidays, look no further.   How to keep fit without going to the gym this Christmas Here are some top tips for keeping fit and staying in shape this Christmas and New Year without hitting the gym.   A Christmas or Boxing Day walk While this may seem like an obvious choice to many, walking comes with a number of huge benefits and is used by many to help burn off Christmas dinner. Personal trainer Will Smith from Club Company says: “You should aim to do around 15 to 30 minutes of exercise every single day, even if it’s something simple just to keep you moving. “It’s easy to slack off over Christmas but if you do that it’s going to be even harder to get fit in January.”   Opt for healthier festive foods Speaking to GQ, […]
Dec 26

Eating Too Much Sugar? Try These Tips To Reduce Intake

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Here we list some strategies to help reduce your intake of sugar. High sugar intake has been associated with an increased risk of several chronic diseases such as type 2 diabetes, heart disease, and certain types of cancer. Excessive sugar consumption can lead to insulin resistance, inflammation, and metabolic dysfunction. Sugary foods can also often lack essential nutrients such as vitamins, minerals, and fibre. Consuming an excess of sugar can displace nutrient-rich foods, leading to imbalances in our diet and potential deficiencies. Besides this, sugar can be addictive which can lead to increased cravings and difficulty in moderating its consumption. This addiction-like behaviour can perpetuate unhealthy eating patterns and hinder efforts to maintain a balanced diet. Read on as we list some strategies to help reduce your intake of sugar.   10 Tips to help reduce your intake of sugar:   1. Understand food labels Learn to read and interpret food labels to identify added sugars. Look for alternative names such as corn syrup, fructose, dextrose, and sucrose. By being aware of hidden sugars, you can make informed choices about what you consume.   2. Limit processed foods Processed foods often contain high amounts of added sugars. Opt for whole, […]
Dec 25

8 best exercise equipment for legs you can’t miss out on

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For a complete physical fitness regimen, it is important that targeted exercises for each major muscle group be included, and as far as lower body workouts go, the right equipment is key. Athletic performance is enhanced by strong, well-developed legs, and this contributes to overall functional fitness. There are several ways you can target all the muscles present in your legs to optimize the training in order to attain the best shape. As usual, legs are an essential aspect of one’s overall physique; therefore, it is imperative to pay an excessive amount of attention to their training.   8 best exercise equipment for legs Let us explore some of the most effective equipments to incorporate the various leg exercises into our daily routine.   1. Barbell Squat Rack A barbell squat rack is a flexible and essential piece of equipment for any leg routine. As you perform barbell squats on this device, several muscle groups are involved at once. Squats work out all the major lower body muscles, such as the quadriceps, hamstrings, glutes, and calves, which makes them an all-in-one exercise. The squat rack’s adjustability ensures safety and effective exercise since it takes care of users at different levels […]
Dec 24

What is Acro Yoga? How does this latest trend help you live a healthy life?

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Within Acro Yoga’s realm, stretches intertwine with gymnastic elements, occasionally incorporating massage. This collaborative practice hinges upon coordinated body weight management and the joint prowess of both participants. Yoga stands as an ancient practice renowned for harmonizing the body, mind, and breath, a timeless fitness regimen that remains impervious to trends. From head to toe, yoga offers poses catering to every bodily segment and mental facet. Amidst this diverse array of postures emerges a novel fitness trend known as Acro Yoga. This fusion seamlessly blends acrobatics, Thai massage, and yoga, inviting practitioners to partake in pairs. Within Acro Yoga’s realm, stretches intertwine with gymnastic elements, occasionally incorporating massage. This collaborative practice hinges upon coordinated body weight management and the joint prowess of both participants.   Benefits of Acro Yoga: Heightened Concentration: Engaging in Acro Yoga demands unwavering attention, a prerequisite for sustaining intricate poses. Routine two-to-three-minute pose-holding bolsters concentration. Amplified Flexibility: Encompassing yoga and acrobatics, the discipline stretches the body extensively, nurturing joint and muscular flexibility. Mental Well-being: As with any exercise, Acro Yoga stimulates dopamine release, fostering mental equilibrium. A regular Acro Yoga regimen not only adds vibrancy to life but also nurtures mental serenity. Augmented Physical Power: The […]
Dec 23

6 Tips To Lead A Healthy, Balanced Lifestyle

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Living your healthiest life starts right now   Maintaining a lifestyle that finds balance between eating well, exercising enough and being satisfied with it can be tricky. It’s easy to under or overdo it, which is never good for you. Finding middle ground is not just healthier but can also be maintained in the long term, unlike a crash diet or juice cleanse. These 6 tips can help you find that balance so that your healthy lifestyle benefits your body and mind.   1. Eat Mindfully It’s important to distinguish between eating when you’re hungry and eating for the sake of it. When you’re stressed, angry or happy, avoid using food as a coping mechanism as it’s a habit that can easily go out of control and lead to eating disorders in the future. Turn off the TV and social media while eating as it will only distract you further. Be mindful of the food you’re eating, which will allow you to understand when you’ve eaten enough.   2. Schedule Exercise You’ve heard about the importance of exercise over and over again and that’s because it is just that important. Regular exercise isn’t just beneficial to the body but also […]
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