Sep 17

5 Best Exercises for a Slimmer Body After 30

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Your 30s can bring on lots of fun changes and chapters. But as with anything, some of those surprises aren’t as easy to accept, and that includes extra weight that seems to accumulate much easier. But don’t fret, because slimming down and getting lean after 30 is totally possible with the right tips and tricks on deck. We learned everything you need to know about updating your fitness routine. Stephanie Thomas, a personal trainer on Fyt, breaks down five of the best exercises for a slimmer body after 30. Make your 30s and beyond amazing in every way, shape, and form! “Some of my favorite exercises to offer clients over 30 for a slimmer and leaner body are the below,” Thomas tells us. “I always recommend practicing the motions of each exercise without weights at first to become comfortable with the form.” So begin each movement without any added weights, then work with lightweight dumbbells once you feel ready to progress!   Keep reading to learn more about the best exercises for a slimmer body after 30.   1. Shoulder Presses To begin the shoulder press, assume a hip-width stance, and hold a medium-weight dumbbell in both hands. Raise the […]
Sep 16

How to Lower Risk of Heart Attack in Teenagers? 4 Important Tips to Follow

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Seeds for an adult getting a heart attack are sown in childhood and if we can address these and make a positive lifestyle change we can probably prevent a heart attack and reduce the burden of heart disease in society There is a spurt in incidences of heart attacks lately. Every other day there is some or the other headline about how a person as young as 17 year old to as old as 40 years. There have been so many cases till today that it is no more shocking but only saddening to see people so young as teenagers prone to heart ailments. Cardiovascular health problems were supposed to be an ordeal of older age, but no more. A sedentary lifestyle is ascribed as the major contributor to this. So what is the exactly that is causing this major concern.? How exactly can we help to lower the risk of heart disease?   HEART ATTACK IN TEENAGER: MAJOR CAUSES AND FACTORS   Elaborating on the same, Dr. Bharav Vijay Purohit, Sr. Consultant Interventional Cardiologist and director of Cath Lab, Yashoda Hospital, Hyderabad said that factors which lead to heart attack are modifiable or non modifiable(like genetic , male sex […]
Sep 15

3 Tips to Try if You Need To Reduce Stress on Your Heart and Brain

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Looking to maximize your heart and brain heath? Use these three tips.   The heart and the brain are connected by more than just blood and a cluster of nerves. They’re in constant communication to keep your body functioning. But it’s more than that, the health of one determines the other. So how do you keep them both healthy? It’s actually pretty straightforward. You can improve the health of both your heart and brain with three simple tips. You can even start using them today.   What impact does the brain have on the heart? Your brain has a direct pathway to your heart through the autonomic nervous system. The autonomic nervous system has two parts — the sympathetic and parasympathetic nervous systems, which work in balance. Both sides play a key role in blood pressure and heart-rate regulation. The sympathetic nervous system is our fight-or-flight response to danger or stress. When we’re in stressful situations, the sympathetic system releases adrenaline, which will increase your heart rate and blood pressure accordingly. Conversely, the parasympathetic brings us back to a balanced, calm state that returns our heart rate and blood pressure to normal levels. It wasn’t until the 2004 InterHeart study […]
Sep 14

Maximizing Recovery: Techniques for Easing Sore Muscles After Workouts

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If you’ve ever hit the gym, gone for a run, or taken a fitness class, you’ve likely experienced sore muscles after workouts. This discomfort, known as delayed onset muscle soreness (DOMS), can be discouraging, especially if it lasts for several days. However, sore muscles after a workout are not necessarily a bad thing. In fact, they’re often an indication that you’re challenging your body and building muscle. In this article, we’ll delve into what causes sore muscles after workouts and explore some strategies to help you relieve the discomfort.   What Causes Sore Muscles after Workout? Sore muscles after workouts are caused by small micro-tears in the muscle fibers. This happens when you engage in activities that your muscles are not used to or if you push your muscles too hard. It is especially common if you’re starting a new workout routine or if you’re increasing the intensity or duration of your exercise. Pain associated with sore muscles after a workout is typically more pronounced 24-72 hours after exercise, hence the term “delayed onset muscle soreness.” DOMS is generally not a cause for concern and typically resolves on its own within a few days. However, if you experience severe pain, […]
Sep 13

10 Easy Hacks to Prevent Overeating And Maintain a Healthy Weight

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Exercise, yoga and diet are the most suggested ways to lose weight. But, one age-old method that can provide results is mindful eating. It impacts both physical and mental health, by strengthening relationship with food. Here are 10 best ways to begin the journey of mindful eating now. Are you tired of the never-ending cycle of overeating and dieting? Food is frequently reduced to ingredient lists, calorie counts, or transient visuals on social media platforms today. Images of supposedly perfect bodies, diets that promise quick results, and the unrelenting pursuit of physical ideals surround us. However, if you’re prepared to adopt a different strategy that draws on the knowledge of our forebears, mindful eating is a route worth taking. This age-old method offers a unique path of transformation. Mindful eating strengthens the relationship with food, realising how it affects physical and mental health; it is a transformative journey that simply comes with practice. Sahil Bansal, co-founder, and CEO of Fitelo shares with IANSlife ten behavioural hacks for mindful eating.   10 Behavioural Hacks For Mindful Eating   Eat slowly and control your food portion: When we eat quickly, we end up eating more than required and don’t have control over […]
Sep 12

Mental Health Tips: 5 Habits To Include In Your Regime For Stress Management

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Healthy Habits To Manage Stress: Mental health has a pivotal role to play in maintaining the overall health and well-being of an individual. It is necessary to practise habits that help in minimising daily stress levels to live a healthy, happy and longer life. Mental health formulates as one of the most important aspects of our lives. It is an integral component that plays a pivotal role in determining our overall health and well-being. Good mental health refers to emotional, psychological, and social well-being, how we think, feel, and act and helps determine how we handle stress and make healthy choices. With sedentary lifestyle choices, it becomes quite a task to handle everyday hassles and deal with regular stress. It is necessary to practise habits that help in minimising daily stress levels to live a healthy, happy and longer life.   Healthy Habits To Manage Stress   1. Good Sleep Prioritising a good night’s sleep is extremely important to manage stress daily. Adequate sleep lets your body rest, relax rejuvenate and store energy for carrying out its functions. Health experts suggest that about 7 to 8 hours of sleep is a must for an individual to let the body rest. […]
Sep 11

5 ways to get the most out of weekend-only workouts

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The 7,200 minutes in a workweek quickly get parceled out as desk time, drive-the-kids-to-school time, mealtime, cleaning time, leisure time and, hopefully, sleep. With so many ways to fill your days, putting your workouts off until the end of the week may be the best use of those precious minutes. But the question is: How do you make the most of your weekend-warrior workouts? Research indicates that between 1% and 3% of exercisers only work out on the weekends, with most people citing a lack of time during the workweek as the reason they save their physical activities for Saturday and Sunday. While some hold the “weekend warrior” status with pride, others may feel ashamed that they don’t get out for a run, swim, or dance class during the workweek. But trainers (and research) say they just don’t need to be. “As we get older, we’re more likely to become weekend warriors,” says Ryne Harshman, an instructor at Barry’s Bootcamp in Denver. “Life happens, and during the week, there are a lot of obligations that require our energy, attention, and time. Oftentimes, the only time we make for ourselves is on the weekends when our time is more likely to […]
Sep 10

Reset your body and mind with 10 ‘spring-cleaning’ tips

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With the weather warming up, you might feel inspired to clean out your closets, wash your windows and give your house a deep scrub and reorganization. Not only is a clean environment good for your physical health, but research has shown that the good feelings you get from having a clean, uncluttered home reduce stress levels and ward off depression. Imagine how great you would feel if you took that same spring-cleaning approach to your body — your living, breathing home. Of course, you should already be subscribing to annual checkups with your primary care physician and eye doctor, and you may even see your dentist biannually. But what about taking a closer look at how you fuel and move your body — and making healthy changes to clean up those areas? As a mind-body coach in professional sports, I work with coaches, medical staff and expert consultants every year during baseball spring training to help players prepare their bodies for the season. In addition to conducting annual physicals, we do nutritional and movement assessments to create appropriate action plans. You may not be a professional athlete, but your body is still the vehicle used to navigate your life, and […]
Sep 09

Easy Ways To Keep Your Tummy Troubles At Bay And Stay Healthy

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The monsoon season has arrived, bringing cool showers and much-needed respite from the unbearably hot summer. Here is a list of the foods and activities to include in your lifestyle during the monsoon season to help you stay healthy and prevent diseases. With the Monsoon set in, on the health front, we get to deal with a change in our diets and due to the erratic weather fluctuations, It is an important time of year to take extra care of your health. As per classical Ayurveda tenets, the body tends to get debilitated during the summer due to the heat and during the Monsoons one will experience a further decrease in one’s metabolism capacity and be more susceptible to digestive discomforts and even diseases. Dr. Subash S. Markande, Consulting physician, SwaSwara spoke to IANS about the dietary recommendations for monsoon. The monsoons bring about advancement in the impaired digestive fire. Therefore all the measures, medicines, foods and therapies should be oriented towards mitigating and expelling the misbalanced doshas to rekindle the digestive fires. One should adapt to changes in food and lifestyle to keep one’s digestive fire in balance. CGH Earth SwaSwara is a verdant 30-acre space, it’s as much […]
Sep 08

7 Simple Exercises to Strengthen Your Wrists

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A Step-By-Step Program With Simple Wrist Exercises   Exercises that strengthen the wrist make the wrist muscles stronger and improve the flexibility and range of motion of your wrist joints and tendons. Seven wrist exercises that are often recommended for improving the strength of a weak or injured wrist are: Finger stretch Wrist extension with dumbbell Dumbbell wrist flexion Prayer stretch Steeple stretch Wrist supination with dumbbell Wrist pronation with dumbbell   A physical therapist can teach you how to properly perform these exercises. They can be done at home with a light dumbbell or a weight objected, such a water bottle or can of soup. This article looks at when you might need wrist strengthening and how to do these seven exercises.   Finger Stretch This simple motion can help stretch your wrist and fingers. It’s good to do this as a warm-up before more strenuous exercises. Sit in a comfortable position with your elbow bent and your arm making a right angle. Make a fist. Slowly open your hand, spreading and stretching your fingers. Do several repetitions. Repeat with the other hand.   You can also use this stretch periodically during repetitive activities, such as typing.   Wrist […]
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