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June 11, 2020

The Daily Struggle

WOMENS LIFESTYLE MAGAZINE JUNE 5, 2020 HEALTH & FITNESS Why HIIT is the best exercise to perform anywhere If you hate the treadmill or running and don’t like to take part in most fitness classes because you’ve got two left feet like me then HIIT (High Intensity Interval Training) could be your new go-to exercise. Fitting workouts into our busy schedules can be difficult as lets face it, we’re not all VS models whose job is to look absolutely fabulous and have the time to exercise all day everyday, but that’s the beauty of HIIT. I’ve been doing HIIT for a few years now and it’s become my fave activity that doesn’t involve eating or getting drunk. The main reason being is because it only takes 30 minutes to complete – I have a short attention span. You’ll find some classes can be 45 minutes but the majority are only 30. There are a number of HIIT classes available in gyms across the UK so if you’re not sure what’s available or what they even are carry on reading. What is HIIT? To burn fat effectively and build muscle, you need to speed up your resting metabolism as well as working big muscle groups with high intensity intervals. I wasn’t sure either so for those who don’t know, your resting metabolism is the total number of calories your body burns when resting (sat on your ass). HIIT training involves quick, intense bursts of exercise, followed by short or active recovery periods. Generally, our bodies don’t begin to burn fat as a fuel source un

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June 7, 2020

For the uninitiated Westerner, there's a lot about yoga that may appear "religious," and certainl…

For the uninitiated Westerner, there's a lot about yoga that may appear "religious," and certainly, there's a spiritual element to the practice, but it's important to understand that yoga itself is not a religion. "I hear this myth a lot among Christians," says Brad Ormsby, of Freedom Genesis, a yoga and meditation blog. "This comes from yoga's Indian roots where mantras and chants have been used for many years. They're meant to bring focus and help you awaken internally, but they're not required to practice yoga." And even if you decide to join in with the mantras and chants, you're not "converting to yoga" as if you were converting to a new religion. "There's a spiritual element that encourages you to connect with a higher power, but it's non-denominational, so you can do yoga as a practitioner of any religion," says Christa Fairbrother, a 500-hour RYT and the owner of Bee Content Yoga. 4 Only Vegetarian Hippies Do Yoga It's true that yoga is a practice that encourages self-awareness, love, and connection with the world. As practitioners become more mindful and conscientious of their actions, many do make choices that seem "hippie-like" to the outside world. According to the 2016 Yoga in America survey, half of yoga practitioners do say they "live green, eat sustainably, and donate time to their community"1—all positive attributes, by the way—but that means half don't claim to do those things. So let the record state, there is no requirement for yogis to give up m

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June 5, 2020

According to fitness expert Alkhas Joesph, you need to start your fitness journey in the most gra…

According to fitness expert Alkhas Joesph, you need to start your fitness journey in the most gradual manner. “For those who have been inactive, it is important to give your body time and the results will be seen automatically.” Similarly, for Pilates expert Yasmin Karachiwala, knowing where your body stands is important. Karachiwala swears by pilates, cardio and freehand exercises like modified pushups, squats and abdominal crunches for people post 40. “It is important for those leading a sedentary lifestyle to understand that it is a process. Since bone density post 40 starts decreasing, exercising can only help you feel energetic as well as developing your muscles strong,” she added. Another Pilates expert, Namrata Purohit says there are more than 2,000 pilates exercises one can do if they practice it post 40. “For those who are active, they need to continue with their exercise routines as it is. It will help them deal with issues like osteoporosis. However, for inactive people, it maybe an issue to cope with the same.” Fitness expert Neeraj Mehta talks about three kinds of exercises that make you injury-proof and can benefit our body in a variety of ways: Stretching exercises like sun salutation and warrior stretch for lubrication in our muscles; Strength training like free squats, pushups and planks to increase your core strength. It manages three major body parts: chest, back and legs; Cardio exercises like brisk walking and jogging to encourage healthy heart movement.

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June 4, 2020

new Delhi. These days, corona infection is increasingly making people a victim. A senior Italia…

new Delhi. These days, corona infection is increasingly making people a victim. A senior Italian doctor said on Sunday that we have found in research that the corona virus is no longer as deadly. According to the Deccan Herald report, he said that the strength of the corona virus is decreasing day by day. Now this virus is not as harmful as before. Along with this, the doctor of Italy also said that it is possible that in fact, the virus is no longer clinically present in Italy. He said that in a way the corona virus would be eradicated from Italy. The doctor believes that now the samples that are coming to him for the last 10 days are being tested less than the samples that came for examination last month or two months ago. Or in a way, the corona virus is becoming weaker now. This virus no longer has the same capacity as it was two months ago. Clearly the COVID-19 disease of this time is different. ' The doctor also said that we are cautious given the possibility of the second stage of the spread of corona virus infection. With this, he said that all the country's politicians should take a decision only by thinking seriously about it. Let us know that Italy is one of the countries most affected by Corona virus and Italy is third in the most deaths due to COVID-19. However, there has been a sharp decline in new cases of infections and deaths in May and strict lockdown is being opened in many places. At the same time, the Italian government has urged people t

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June 4, 2020

To cope with all this confusion, many of us use worrying as a tool to try and predict the future…

To cope with all this confusion, many of us use worrying as a tool to try and predict the future and prevent unexpected surprises. Worrying will make it look as if you are in charge of unknown circumstances. You may think it would help you find a solution to your problems or get you prepared for the worst. Perhaps if you just agonise long enough about a question, just think about every possibility, or read every opinion online, you’ll find a solution and be able to monitor the outcome. Alas, none of that functions. Chronic worries can’t give you any power over uncontrollable events; it just robs you of present-day fun, saps your vitality, and keeps you up throughout the evening. But there are better ways to deal with uncertainty—and that begins with your attitude change. Act on things you can control There’s a lot of confusion about life at the moment—and many things remain outside of your grasp. But, while you can’t monitor the spread of a virus, the economy’s recovery, or if you’re going to get a pay check next week, you’re not totally powerless. Whatever your worries or personal situations, rather than thinking about the uncontrollable, try to refocus your attention on taking action on the things that are in your power. For example, if during this tough period you’ve lost your job or income, you still have control of how much effort you put into looking for work online, sending out resumes or networking with your contacts. Similarly, if you are concerned for your safety

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June 4, 2020

Imagine a morning, you wake up and your back doesn’t even pain a bit! Such a reviving dream right…

Imagine a morning, you wake up and your back doesn’t even pain a bit! Such a reviving dream right? Back pain has become a plague that everybody irrespective of their age or gender suffer with. Here’s a facile tip for relieving your back pain, Yoga. You may never believe, that there are numerous best types of yoga for relieving your back pain. It releases the tight muscles in your back and alleviates your pain, gifting you a healthy and happy forever. Its proven that yoga benefits our body in end number of ways. It plays its part in our health, both physical and mental, release our stress, boosts up our concentration level and so on… Yoga for back pain is the unscathed and a regular capsule that you can intake without a pause of a second thought. Yoga which is a mind body therapy, known for its various postures and poses, is the primo medication from the trauma of your never ending back pain. The poses, done right, release your muscles and strengthen your body thereby releasing pain. Practicing yoga for a daily basis, allows your mind to listen to your body and its whispers. This keen power of concentration serves your mind to keep track on your body pains, where you are holding your tension, and where do you have the imbalances. That's why yoga for back pain is an inevitable exercise. In the vast ocean of health products and exercises created by a world of unhealthy or fit freaks, there do exist various other methods for relieving your back pain. It could be other exercis

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May 30, 2020

Delhi-NCR’s first novel coronavirus patient, 45-year-old Rohit Datta, jokes that the only yoga he…

Delhi-NCR’s first novel coronavirus patient, 45-year-old Rohit Datta, jokes that the only yoga he did in the pre-pandemic days was kapal bhati, a breathing technique, because someone told him that each expulsion of breath burnt one calorie. “So if I did 300, I’d be burning 300 calories and save time walking,” he says laughing. But when he found himself in hospital with the dreaded COVID-19, taunted by the media for having ‘infected’ others, he grappled with both the physical effects of the infection and the mental anguish of cruel words. “People started sending me all kinds of WhatsApp messages about cures,” he says; they ranged from eating an onion with salt to performing a havan. The only message that got him thinking was one from his mother, who suggested he do anulom-vilom pranayama. In the isolation unit, Datta made a mental list of five breathing exercises he needed to do: om, anulom-vilom, kapal bhati, bhastrika, and kumbhaka. “The first time I tried, I couldn’t do any for even two seconds. I felt like an old man who had smoked through his life,” he says. But he persisted, doing them twice a day for seven days, gradually increasing the duration. “I didn’t have the strength for physical exercise,” says Datta, who runs a technical textile business in Rajasthan. He had just returned from a work trip to Europe when he was diagnosed positive. Today, a pranayama loyalist, Datta says he will be one for the rest of his life YOGA at home, corporate yoga , power yoga, bikaram

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May 12, 2020

Imagine a morning, you wake up and your back doesn’t even pain a bit! Such a reviving dream right…

Imagine a morning, you wake up and your back doesn’t even pain a bit! Such a reviving dream right? Back pain has become a plague that everybody irrespective of their age or gender suffer with. Here’s a facile tip for relieving your back pain, Yoga. You may never believe, that there are numerous best types of yoga for relieving your back pain. It releases the tight muscles in your back and alleviates your pain, gifting you a healthy and happy forever. Its proven that yoga benefits our body in end number of ways. It plays its part in our health, both physical and mental, release our stress, boosts up our concentration level and so on… Yoga for back pain is the unscathed and a regular capsule that you can intake without a pause of a second thought. Yoga which is a mind body therapy, known for its various postures and poses, is the primo medication from the trauma of your never ending back pain. The poses, done right, release your muscles and strengthen your body thereby releasing pain. Practicing yoga for a daily basis, allows your mind to listen to your body and its whispers. This keen power of concentration serves your mind to keep track on your body pains, where you are holding your tension, and where do you have the imbalances. That's why yoga for back pain is an inevitable exercise.Explore the flexibility of your body, because it has vibrant miracles hidden inside. You have to stretch your both hands wide and one leg aside. Now touch your extended feet forming a triangle

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May 5, 2020

But the main goal of the study, given the participants, was to reduce heart disease risk. The pri…

But the main goal of the study, given the participants, was to reduce heart disease risk. The primary outcome the researchers were interested in was blood pressure, and the only group to see a significant reduction in blood pressure was the combination group—though it was only a small reduction of 4 mmHg in diastolic pressure (the smaller of the two numbers that describe your blood pressure). This group also saw an increase in aerobic fitness, like the cardio group, and increases in upper and lower body strength, like the weights group. And in a composite score of cardiovascular risk, which summed the contributions of blood pressure, cholesterol, lower body strength, aerobic fitness, and body fat percentage, the combo group was the only one to see a significant improvement compared to the control group. When you read a paragraph like the preceding one, a few alarm bells should go off. With more than a dozen different outcome measures in a study where each group has barely more members than that, you’ll inevitably find some seemingly significant changes. The statistical analysis in this paper did apply a correction factor to account for the large number of outcome variables, but the fact remains that most of the observed changes were relatively small. It’s surprising, for example, that the aerobic exercise group didn’t see any improvement in blood pressure, in contrast with quite a bit of previous research. That’s probably mostly a result of the fact that eight weeks simply i

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March 30, 2020

When you were a kid, sitting criss-cross-applesauce for a long period of time meant that it was e…

When you were a kid, sitting criss-cross-applesauce for a long period of time meant that it was either show-and-tell day, or that your teacher was reading you a particularly compelling chapter from one of the Boxcar Kids books. As an adult, though, it likely means that you’re parked on your couch with your computer in your lap, trying to find a comfortable work from home position. If this sounds familiar (#itme), you’ve likely realized that sitting with your legs perched under your body is decidedly not as comfortable as it used to be, and untwisting your body at the end of the day can leave your hips screaming. “When we stay in any one position for too long, we place increased stress on the tissues around the area,” says Ashley Speights O’Neill, PT. According to Jaclyn Fulop, PT, founder of Exchange Physical Therapy Group, sitting in any one position for more than 20 minutes can cause a trigger point or a knot (aka a taut in your muscle that becomes tender to touch), so it’s important to change the way you’re sitting every 20 minutes. “When we sit cross-legged, we tend to put a lot of stress on our sciatic nerve, which is the area that branches from your lower back through your hips and glutes and down each leg,” says O’Neill. She explains that while you likely won’t wind up with any injuries from sitting in this position for too long, you may wind up with some irritation in your muscles. The best way to deal? A few easy stretches. “You will want to stretch the posterior

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March 25, 2020

The best thing about binds? They’re the perfect remedy for hunched over, rounded shoulders. “The…

The best thing about binds? They’re the perfect remedy for hunched over, rounded shoulders. “The shoulder opening that you get from binding is unlike anything else,” says Miller. “The way that binds pull that top shoulder back and really opens it up and externally rotates it can’t be matched.” Cooke adds that because binding opens up your chest towards the sky, you’re really “elongating the spine and rolling your shoulders back,” which is particularly helpful if you’re working on a computer all day long. Even though binds are somewhat advanced, you can get similar effects by using a strap as a modification tool. “If your limbs aren’t connecting, you can take a strap in one hand and try to lengthen it out to the other and grab hold,” says Cooke. “It acts as an extension of the limb.” However you get into the position, note that it’s really important to warm your muscles (and shoulders) up before doing so, and to make sure you’re in proper alignment. “If the rest of your body is falling out of alignment just so that you can get your fingertips together, that misses the point—you don’t want to close the ribcage,” says Miller, who recommends skipping it if this is happening A yoga bind pose involves taking one hand over one part of your body, and holding it with your other hand that is wrapped around the other side of your body. Examples would be interlacing your hands behind your knee in a twist. “There are a lot of different binds you can do, but they all do the same thing,”

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March 18, 2020

Stress is also something the employees have to deal with in the office. What are the asanas they…

Stress is also something the employees have to deal with in the office. What are the asanas they can include to relieve their tension? No one needs yoga more than corporates who are stressed - both mentally and physically. Just a few minutes of breathwork, a few moments of restfulness in the mind and body can create a huge difference. All yoga asanas work to relieve tension when done mindfully and with the breath to create a mind-body- breath connection. Are you working on any new title? I am working on a book titled, ‘The 10-minute yogic diet solution’, which aims at imparting essential yogic diet advice. The very timely part of this book is that each recipe takes just 10 minutes so lives that are getting increasingly fast-paced, this book is really important. We are hoping to launch in June close to International Yoga Day. Yoga against coronavirus In the current context with the global awareness of the Coronavirus (Covid – 19), Ira shares six yoga asanas to help build immunity to fight viruses and diseases. 1. Kapalbhati - A cleansing Kriya for the respiratory system. 2. Surya Bheda- A stimulating pranayama to increase heat in the body. 3. Seated chest lift - to increase respiratory strength + lung strength. 4. Padahasta asana with elbow hold- for stimulating the spleen. 5. Viparati Karni - To improve circulation, 6. Balsana - to silence the mind. While yoga expert Ira Trivedi brings her expertise to the mat, with this new collaboration with FabCafe there a

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