Oct 02

5 low-impact strength training workouts for beginners

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Strength training workouts for beginners Don’t believe the myth that if you start lifting heavy weights, you will become bulky and look like a stereotypical gymboy. Instead, not lifting those weights is a hindrance to the fitness goals of people who have just begun going to the gym. Strength training exercises typically use weights to enhance your muscle mass. Over time people tend to loose lean muscle mass which gets replaced by fat, To overcome this accumulation of fat, strength training is required by your body. It also helps develop strong bones, by increasing bone density. While beginners can get intimidated by the extensive workout routines, here are 5 low-impact strength training workouts that you can start doing.   1. Squats A squat is a fundamental strength-training exercise that involves lowering one’s body while keeping the back straight, knees bent, and feet flat on the ground. It primarily targets the muscles in the lower body, including the quadriceps, hamstrings, and glutes, and is essential for building leg strength and functional fitness. To perform squats, stand with feet shoulder-width apart, chest up, and core engaged. Lower your body by bending your knees and hips, keeping your back straight. Descend until thighs […]
Oct 01

From Exercise To Stress Management; Here Are 5 Important Tips For Maintaining Healthy Mind, Body And Spirit

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Our physical health affects our mental health, and our mental health affects our physical health, and both should work together. Here are five crucial health tips for maintaining a positive mindset, healthy body and spirit. The first thing we must recognise is that every system in our body is interconnected. So, our physical health affects our mental health, and our mental health affects our physical health, and both should work together. As a result, I wouldn’t call these rules because they are a way of life,” says Yash Vardhan Swami, Nutritionist, and Health and Fitness expert.   Ensuring That Nutrition Is On Point That doesn’t mean that we keep on eating salads all the time, but it ensures we nourish our body with all the nutrients it needs from protein, carbohydrates, and fats to vitamins and minerals. While ensuring that our total caloric intake is in line with our body composition goals. While also ensuring that we have our favourite and staple foods in our diet. We should also remember that 50-60 per cent of our body is made up of water and we need adequate water intake for optimal health, brain function etc.   Next Comes Exercising And Activity […]
Sep 30

These Diet And Lifestyle Tips Can Help Keep Your Brain Young

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Want to keep your brain young? Follow these 6 tips for a heathy brain. Your brain is involved in everything you do. It also goes through several changes as you age. Commonly, many notice cognitive decline, memory issues and more. However, there are several factors that affect your brain health. Making the right changes in your diet and lifestyle can help boost brain health as you age. Also, these changes are beneficial for people of all ages. On the other hand, some unhealthy habits like smoking, uncontrolled stress and poor sleep cycle can have a negative impact on your brain. If you want to keep your brain healthy and young, let’s take a look at some simple steps you should be following.   Ways to keep the brain young   1. Stay active Exercising is good for your physical as well as mental health. According to research, staying physically active can help your brain stay healthy as you age. Exercise will also affect other factors that influence your brain health. Studies have also shown that people who exercise regularly are at a lower risk of cognitive decline and brain-related conditions like Alzheimer’s disease.   2. Avoid too much sugar What […]
Sep 29

6 easy standing workouts for a flat belly that can be performed anywhere

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Get flat belly through these simple workouts​ Achieving a flat belly is a common fitness goal for many people. While spot reduction is a myth, regular exercise combined with a balanced diet can help you tone and strengthen your core muscles, leading to a flatter midsection. Kushal Pal Sing, Fitness and performance expert, Anytime Fitness says, “Standing workouts are a convenient way to target your core without the need for any equipment or a gym membership. Today, we’ll explore six easy standing workouts that can help you work towards a flat belly.”   Standing Leg Raises​ – Stand tall with your feet hip-width out. – Lift one leg straight out in front of you while engaging your core. – Hold for a couple of seconds before lowering your leg. – Rep this action 10-15 times on each leg. – This exercise concentrates on the lower core muscles.   Torso Twists​ – Place your feet at shoulder width and extend your arms straight out in front of you. – Twist your torso to the right, keeping your hips stationary. – Return to the center before moving to the left. – Repeat this movement for twenty to thirty seconds. – This exercise […]
Sep 28

No gym, no equipment: 5 ways to lose weight and build muscle

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​​Journey to fitness​ It is a well-established fact that fitness is essential for overall mental and physical well-being. Individual body shapes and metabolism rates differ, and diversity is the norm for human forms. The journey to fitness begins by making incremental improvements. One immediate change you can bring to your daily life that will pay huge dividends is exercise. By starting small but being consistent, combined with a balanced diet, you will notice and feel improvements in a few weeks. In order to achieve a fit body and mind, you don’t need expensive and complicated equipment to work out. Here is the list of some methods you can get your heart pumping and the calories burning from today:   Dancing​ Dancing is a great way to lose weight. Whether in a class or at home, pick a dance form that requires continuous movement like zumba, hip hop, Bollywood dance, salsa or aerobic dance and hit the floor. Indian classical dance can also be a good way to immerse yourself in culture while also working your way to fitness.   Brisk walking, running and jogging​ These are great exercises and you can start it today itself. Here, no equipment is needed […]
Sep 27

6 Health Tips To Follow For Delayed Mealtimes

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If you’re erratic lifestyle affects your meal-eating times more often than expected, overeating, acidity and bloating are some of the side-effects of this habit. Here’s how you can cope with it in a healthy way, using these tips.   If your work or everyday commitments don’t leave you with the time to grab a meal between 11am and 1 pm, it is most likely delayed eating. As the body is in motion most often during the span of these hours, food is well-absorbed and digested in the system and keeping us active for longer hours. When you do end up eating a meal after, chances are that you’re most likely to experience a slump or decline in energy levels. This is also followed by feeling bloated or experiencing heartburns in the evening, which might leave one feeling uncomfortable. Taking a few key steps allows you to combat these discomforts relatively easily or avoid it altogether – as a result of routine delays.   Drink Water Consuming a glass of water between 11am and 1pm will allow for the acid in your stomach to dilute. Sit down and drink a few sips of water to stay hydrated as well as preparing […]
Sep 26

Signs your weight loss plan is no more working for you

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We all know that embarking on a weight loss journey is no walk in the park. It takes dedication, willpower, and a well thought plan. But what happens when you have been putting in the effort, but the scale refuses to budge? It’s like hitting a roadblock on your path to a healthier you. Let us discuss what are some telltale signs that your weight loss plan may no longer be working for you. Don’t worry; it’s not the end of the road! We will also provide some tips to help you get back on track and continue your journey towards a fitter and happier you.   Stagnant scale Hitting a stagnant point on the scale can be demoralizing, but it’s a common hurdle in weight loss. When you first start your plan, you may experience rapid weight loss, but as time goes on, your progress may slow down or stop altogether. This happens because your body adapts to the changes you have made in your diet and exercise routine. To break through this, consider adjusting your calorie intake, changing your workout routine, or even just being patient. Sometimes, it’s a matter of time before the scale starts moving again. […]
Sep 25

6 simple yoga asanas that can help relax your mind

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These are among the simplest methods for achieving physical and mental serenity. To get rid of tension and anxiety, try these.   Yoga is a stress relieving tool for people working in the corporate sector. The best part about yoga is that you can practice and live a stress-free life without any prior practice experience. It boosts your mood and uplifts your happy hormones which eventually bring peace of mind, calmness in body, and ease.   These are six simple yoga asanas to relax your mind –     1. Baddha Konasana (Cobbler’s Pose) It’s a simple sitting yoga pose to relax your mind and muscles. Baddha Konsasana can be practiced by people with no knee pain under the guidance of a reliable yoga teacher. It releases stored emotions and gives you calm mind when practice with the right technique.   2. Prasarita Padottanasana (wide- leg forward bend) Ankita Mahajan, Naturopath, founder of Yogymummy says, “Inversion postures are mind soothing and prasarita padottanasana is one of them. You have to take a wide stance standing on your yoga mat and make a forward bend downward. You can bend the elbows for deeper bending. This practice will release your tension from […]
Sep 24

7 Amazing Ways In Which Pineapple Benefits The Body

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In this article, we discuss the many benefits of eating pineapple.   The South American fruit pineapple is reported to offer anti-inflammatory elements and antioxidants in abundance. This nutritious fruit, also known as Ananas comosus, provides a wealth of health advantages that can promote healthy digestion and immunity. Furthermore beneficial to your bones, skin, and hair, this fruit. Read on as we discuss many benefits of eating pineapple.   Here’s why you should eat pineapple more often:   1. Good for the bones Manganese, which is abundant in pineapple, helps to build your bones. All you have to do to maintain a healthy body and keep your bones healthy and strong is add this fruit to your regular diet. When paired with zinc, copper, and calcium, manganese can be extremely healthful and preserve strong bones. So, pineapple has all the ingredients, which is why it can help build stronger bones.   2. Improves digestion Indulging in so many delicious foods at once can occasionally make you feel sluggish and irritable. You can just consume some pineapple or drink some pineapple juice to relieve your stomach ache. The bromelain, dietary fibre, and vitamin C found in pineapples are abundant and aid […]
Sep 23

9 Worst Daily Habits That Kill Muscle Growth

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These bad habits can completely sabotage your muscle-building progress.   Achieving and maintaining muscle growth is a popular goal I see among many of my clients. While regular exercise and a proper diet are essential components of building muscle, certain habits can completely sabotage your progress. Today, I’m calling out nine of the worst daily habits that kill muscle growth so you know what to cut out of your routine ASAP. If you’re putting the time into the gym and following a protein-rich diet, you may not yield your desired results if you struggle with maintaining other muscle-building habits. For my clients who are looking to maintain muscle growth, here are the nine common habits that kill muscle growth, along with useful tips on how to avoid them.   1. Ego lifting at the gym Ego lifting, or lifting weights that are too heavy for proper form, is a common mistake you may make at the gym. This habit not only increases the risk of injury, but it also limits muscle growth. When you prioritize lifting heavier weights over proper technique, you engage fewer muscle fibers, hindering muscle stimulation. Solution: Focus on lifting weights that allow you to maintain good […]
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