Jun 17

Smart Tips for Losing Weight and Keeping It Off

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Losing weight is about more than what you eat   Now you can have your (rice) cake and eat it too. It is possible to lose weight and keep it off — who says you can’t have both? Registered dietitian Nicole Hopsecger, RD, LD, shares six tips for losing weight while maintaining your health.   6 tips for losing weight and keeping it off   Restrict calories in a tailored program. Not all calories, or bodies, are the same. The right diet for weight loss can be different combinations of carbohydrates, proteins and fats. “I personalize a patient’s diet, and work with them on an ongoing basis so that I can adjust based on their personality and what is medically correct for them,” says Hopsecger. Realize that a restrictive diet is a temporary measure. Restricting calories is only the first step and not a permanent solution. Once you lose weight, you should switch to a more moderate calorie intake balanced with regularly scheduled exercise activity. Reach out for support. If you have enough discipline and self-support to maintain your diet plan, that’s great. “I also recommend group support, as it’s been found to provide long-term success,” says Hopsecger. Find support […]
Jun 16

Having a stressful day at work? Here are some ways to relax your mind and body

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Feeling stressed out is totally normal, but being stressed all the time isn’t great for your health. Knowing how to relax is vital for ensuring your well-being, and it can restore the passion and joy in your life. Here are a few tips to relax.   Life is stressful and sometimes the stress can overwhelm you, but there are steps you can take to learn how to relax. Normal everyday activities like grocery shopping or traffic jams can make you tense. You might find it hard to unplug from digital devices and streaming services in a 24/7 world. Work deadlines, handling the kids or dealing with a difficult relationship can get you down.   Here are some ways to relax your mind and body   1. Meditation Sitting back and meditating is one of the most popular methods to relax after a long day. It does not require too much physical effort, which is excellent if you are physically tired. You can employ this mindfulness technique to calm the mind, reduce stress, and improve overall well-being. It can be something as simple as breathing exercises or as complex as visualization techniques. It can help to quiet the mind and promote […]
Jun 15

6 Lower Chest Exercises with Cables

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Lower chest exercises with cables tend to be a great workout method that can be easily incorporated into your workout routine. These exercises, which include the cable, will allow you to perform more intense workouts as it will help you lift weights than you can seldom lift with free weights. Heavy overload will activate your muscle fibers and allow you to build greater strength and muscle in the body. We have curated a list of the best lower chest exercises using cables that you can incorporate into your workout routine.   Best Lower Chest Exercises with Cables   1. Cable Crossovers Cable crossovers are the best lower chest exercises with cables that will effectively engage your pectoralis major. This exercise will tone your chest along with giving your upper torso a powerful stretch. Here’s how to do cable crossovers: Begin by securing the pulleys of the cable machine at shoulder level before standing in the middle of both the pulleys while maintaining a good posture of the body. Grab both the pulleys in your palms with your arms straightened to the sides and your elbows slightly bent. Next, drive your arms together to the front of your body and cross […]
Jun 14

7 Tips to Stay Healthy Amid Extreme Heat

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Heatstroke, dehydration, heat exhaustion, and heat cramps are just a few of the health problems that high temperatures can cause. Therefore, it is essential to take all required precautions in these circumstances to avoid the negative effects of high heat. The impact of heat waves on one’s health can be severe and pervasive. It’s imperative to provide first aid and stay hydrated in order to survive the extreme heat. Did you know that prolonged exposure to high temperatures might result in a dangerous condition known as heatstroke? During the summer, a number of heatstroke deaths occur in the world. This problem needs to be addressed right away since, if unchecked, it can swiftly harm your heart, kidneys, muscles, brain, and other organs.   7 TIPS TO BEAT THE SCORCHING HEAT OF SUMMER   1. Wear Light Clothes: During the warm months of the year, your skin also needs to be able to breathe. Wear light clothing, light fabrics, and light colours to avoid trapping heat in this situation. 2. Cold Showers: Another fantastic strategy to stay active in the summer is to take a cold bath or shower. Try to get up early for a cool shower even if the […]
Jun 13

Importance of flexibility and stretching

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When it comes to fitness and overall well-being, many people focus on strength, endurance and cardiovascular fitness. However, the importance of flexibility and stretching should not be overlooked. Elasticity exercises play a crucial role in enhancing physical performance, preventing injuries and promoting overall fitness. In this article, we explore the significance of flexibility and stretching, highlighting their benefits and offering practical tips for incorporating them into your fitness routine.   Benefits of flexibility and stretching enhances   Enhances physical performance Elasticity exercises improve joint range of motion and muscle elasticity, allowing for greater freedom of movement. By increasing flexibility, individuals can perform exercises and activities with improved efficiency and reduced risk of strain or injury. Whether you are an athlete aiming to optimize performance or seeking better movement in everyday life, flexibility training can enhance physical prowess.   Injury prevention Incorporating elasticity in your fitness routine can significantly reduce risk of injuries. Tight muscles and limited joint mobility can increase likelihood of strains, sprains and muscle imbalance. Regular stretching helps maintain muscle balance, improves muscle alignment and promotes proper posture. By increasing the flexibility of muscles, tendons and ligaments, you can minimize risk of injuries during physical activities.   Improved […]
Jun 12

7 Swimming Tips And Best Strokes To Tone Up

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When summer is at its peak, swimming can be one of the best cardiovascular exercises to shed excess kilos and shape up. But an idle dip won’t be adequate. Check out some key tips to lose weight while swimming and the best strokes that can help you achieve your fitness goals.   While summer suppresses your appetite and this can help in your weight loss journey, the scorching mercury also means lethargy when it comes to hitting the gym or going for a run. Swimming, therefore, can be a perfect summer exercise where you can splash in the water and enjoy yourself while you try and lose weight, or simply maintain yourself. Swimming is also a low-impact exercise, and this means it’s great for people with injuries or painful joints. Here are some tips to lose weight with swimming, the strokes that will help you the most, and the importance of a good diet.   Weight Loss With Swimming: 7 Key Tips   1. Aim For An Early Morning Swim Apart from being a great form of cardio, it’s a full-body workout as well. It’s best if you can swim in the early morning. In a state of fast, a […]
Jun 11

7 Tips Which May Help You Stop Binge-Eating At Night

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Binge-eating at night can have significant negative consequences on both physical and mental health; 7 ways which may help you stop this unhealthy habit.   Binge-eating at night can be a challenging habit to break, but with the right strategies and mindset, it is possible to regain control over your eating patterns. Nighttime binge eating often involves consuming large amounts of food in a short period, usually driven by emotional or psychological factors rather than physical hunger. This behaviour can lead to feelings of guilt, shame, and discomfort, as well as negative impacts on overall health and well-being. Binge-eating at night can have significant negative consequences on both physical and mental health. While occasional overeating is a normal part of life, consistent and excessive consumption of large quantities of food during nighttime binges can lead to various health issues. Hence, we’ve listed 7 ways that may help you stop binge eating at night.   7 Tips Which May Help You Stop Binge-Eating At Night   Identify Triggers Pay attention to what triggers your nighttime binge-eating episodes. It could be stress, boredom, loneliness, or certain emotions. Understanding your triggers can help you develop effective coping mechanisms.   Plan Balanced Meals Make […]
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 […]
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