March 23, 2022

5 Stretching Exercises You Can’t Miss Out On!

Author By - Asmita Bhattacharjee Categories fitness health sports strength stretching

Workout is essential for both mental and physical well-being. If you do regular stretching, the threats of various diseases would subside with time and make your immunity stronger. It is also important for staying fit and maintaining a particular bodyweight, which is considered healthy. All bodies are beautiful but there’s no harm in attempting to keep them healthy. Your daily stretching routine should consist of both static and dynamic exercises, that is, holding a position without moving, and a workout that involves movement, respectively. Mentioned below are a few stretching exercises that you can swear by. 

  • Neck Rolls 

Stand straight with your legs apart, the distance being the same as your shoulder-width. Keep your arms loosened. Begin by bending your chin towards your chest. Rotate your head slowly, in a clockwise motion, feeling the rotation. Wait for a few seconds before repeating it in an anticlockwise direction. Do the entire process 3 times. This is a great way to stimulate your head and neck muscles, making you feel alive and energetic. 

  • Tricep Stretch Behind The Head 

This is an excellent arm workout exercise you should inculcate in your daily stretching routine. Stretch out your right hand straight up, keeping in mind that the elbow should be close to your head. Bend it back behind your neck and use your left hand to hold the right upper arm, just behind the elbow. Push the elbow downwards, so that the right hand moves further down and the muscles are stretched. Hold the position for 10 seconds and try the same for your left hand, taking 5 seconds to break in between. Repeat the same, 2-3 times. 

  • Shoulder Rolls 

These would require a standing position with relaxed arms. When you’re ready to start, raise your shoulders, without moving your hands. Next, roll the shoulders back and keep rolling it in a circular motion. Feel the pressure while you’re doing it. After rolling the shoulders backward about 5-10 times, continue the same in the reverse direction, that is, forward. This entire sequence should be repeated 2 times. Feel pumped up already? There’s more to your daily stretching routine. 

  • Hip Rotation 

Hip rotation is a vital part of most daily workout routines because of its beneficial impacts. It makes the hip muscles more flexible, curbing hip aches and muscle soreness. Sit strand with your hands on your hips. Slowly move your hips forward and rotate them in a circular motion 3-4 times. Don’t rush it and feel the pressure in your muscles. After you’re done, come back to the initial position and do the same thing in the backward direction. 

  • Hamstring Stretch 

Hold a standing position and keep your legs straight. Start by bending one of your knees, say the right one, and bring your left foot forward. The toes of your left leg should face upwards, with the heel on the ground. Flex the leg and slightly bend forward. Your hands should be placed on the right thigh. Hold the posture for about 15-20 seconds before relaxing for a while and then doing it on your other leg. This exercise should be done 3 times in your daily stretching routine.

March 21, 2022

Exciting Summer Sports For Kids And Their Parents

Author By - Asmita Bhattacharjee Categories fitness health hiking jogging running sports swimming taking breaks

We all love summers, don’t we? Mostly because of the lengthy vacations, fun activities, cool treats, and colorful summer clothes. Most of us are in a mood to relax when we finally get our summer holidays and have less of a workload. Kids too, look forward to having great summers, engaging in their favorite activities and having some ice lollies. However, summers can be the right time for changing your workout routines for the best results. There are some exciting workout routines for summer that are worth trying out!

  • Swimming 

When it comes to workout routines for a summer body, can we miss out on swimming? Surely not. Swimming and water sports are quite common in the summers and many places offer workout summer camps focusing on these activities. You should totally join your kid for their swimming sessions, to make the most of the summers. However, if you’re someone who’s not too fond of the water or has chlorine-related allergies, you can try treading, while keeping an eye on your child. In this way, your muscles would go through a proper workout, instead of sitting idle. Being a smart mother involves making the most of your time with your kids while doing the best you can for your personal benefit. 

  • Hiking 

If you’re in the mood for some adventure, you should surely try out hiking with your kid as a part of your workout routines for summer. Not only would it give a good workout to your body but it would also ensure some good family time, discovering and exploring new places. You could easily carry some food and other refreshments for ending your hike with a small picnic. Sometimes, it might get boring to work out at home. In such cases, you should definitely try out physical activities that involve going out in the fresh air. This could boost your stamina and your interest as well. 

  • Jogging Or Running 

Have you ever been to workout summer camps with your kid? If you haven’t, you should totally sign up for one, this summer. The importance of workout in summer, for kids, is extremely important because that’s how they would be able to channelize their energy and be more productive in whatever they do, throughout the day. Try waking up early and hop into your running shoes. Go out for a jog, followed by brisk running with your child. If you’ve just begun your workout routines for summer, don’t overdo it initially and take things slow. With time, increase your speed and your distance, according to your and your child’s preferences. More often than not, you’ll see that you’re having a hard time keeping up with their speed. But, you should keep going because that little push is going to go a long way in making your workout routines for a summer body successful. Don’t forget to carry healthy fluids and some snacks to munch on, for while you’re at it and need a break. 

March 19, 2022

Benefits Of Jumping Rope As A Sport

Author By - Asmita Bhattacharjee Categories exhaustion fitness health mental health work-life balance yoga

Working out or exercising regularly is very important for the wellbeing and fitness of the body. It not only tones the entire body but protects us from various diseases and infections as well. However, not everybody has the time to abide by an elaborate workout routine, due to a busy work schedule. Thus, something that’s less time-consuming can go a long way in doing the needful. Jumping rope is one such physical activity that can be done for even 5-10 minutes every day, without the need to compromise on your work or other commitments. The benefits of jumping rope are immense and we are going to discuss the same in this article. If you’ve been considering the benefits of jumping rope for 10 minutes, get yourself a rope first from a nearby sports store or order one online. 

  • Burns Fats 

It has been found out that the benefits of jumping rope are the same as that of running or jogging and in most cases, even more, efficient than them. More calories are burnt in less time and calories are not accumulated if the process is regular. 

The body gets heated up with constant movement and eliminates approximately about 200-300 calories in 15 minutes. It belongs to HIIT exercises that reduce body weight and belly fat by strengthening the muscles of your abdomen. 

  • Better Bone Density 

Bone density refers to the strength of your bones. It’s high in people who have adequate levels of calcium in their body and low in those who have a scarcity. The lowering of bone density is a serious issue in women after they exceed their 30s. However, with sufficient nutrition, they can battle it. Studies show that jumping rope contributes to the increase of bone density and its sustenance over time, curbing the risks of osteoporosis and other bone-related conditions. 

  • Less Chances Of Leg Injury

Bone density refers to the strength of your bones. It’s high in people who have adequate levels of calcium in their body and low in those who have a scarcity. The lowering of bone density is a serious issue in women after they exceed their 30s. However, with sufficient nutrition, they can battle it. Studies show that jumping rope contributes to the increase of bone density and its sustenance over time, curbing the risks of osteoporosis and other bone-related conditions. 

  • Boosts Body Synchronization 

Improving the coordination of different body parts with the brain is one of the various benefits of jumping rope. Legs become easily aware of the commands of the brain and the regulation of body movements becomes more efficient. This happens because when you use the jumping rope, you have to pay full attention to its movements and the way it syncs with your body movements. Your legs have to work according to your hands and vice versa. You tend to become more conscious than you usually would, enhancing brain and body function.

  •  Aids Pulmonary Function 

Health benefits of jumping rope also direct to facilitation in blood circulation and heart function. High-intensity workouts are known to have a positive impact on the heart and this one’s no different. If you want to keep your heart healthy, you have to take some time out for physical activities. It is also great for those who are already suffering from cardiovascular conditions. 

  • Helps In Breathing 

Initially, while doing jumping rope, you would feel shortness of breath. You would have breathing issues. However, with time, the efficiency of breathing would increase and you wouldn’t have the issues that you had before. This happens due to the rising level of stamina. 

March 17, 2022

How To Reduce Stress And Subsequent Weight Gain?

Author By - Asmita Bhattacharjee Categories Depression exhaustion fitness health meditation mental health professional help psychotherapy therapy

The terms ‘stress’ and ‘anxiety’ are related to feelings of fear and dread. These emotions can be felt by individuals at several instances at different points in their lives. However, in certain cases, the fear or nervousness seems to persist. This leads to all the evils associated with stress and weight gain. Cortisol or the stress hormone is released during instances of intense fear when the body prepares itself to either face the situation and fight it or to find ways of escaping that situation. The cortisol leads to several changes in our body such as an increased level of insulin, slowing down the process of digestion, reducing the rate of metabolism, etc. Cortisol weight gain is the result of a series of occurrences inside our body. In this article, we’re going to talk about ways to reduce stress and weight gain. 

  •  Practicing Meditation 

 Meditation is an excellent way of soothing our mind and rejuvenating our body. Meditation is a method that can go a long way in reducing stress, anxiety, and depression. Following a proper routine and meditating every day can control the levels of cortisol secretion in our body and make us panic less during a crisis. Individuals have to make a conscious effort to stay calm through practice. 

  • Following A Healthy Diet 

Having well-cooked, healthy food is extremely important for dealing with stress and weight gain. The evil of binge eating can be controlled only by consuming healthy meals at definite intervals. The key is to keep consuming small portions at regular time durations without having a long gap between two meals. Having very long gaps can lead to overeating. 

  • Working Out  

Exercising cannot be done away with when it comes to cortisol weight gain. Working out acts as a catalyst in the process of weight loss and has to be incorporated along with a healthy diet. Spot reduction exercises need to be done regularly to reduce belly fat. The desired results can be achieved only through consistency. 

  • Cutting Down On Caffeine

Coffee lovers are going to find this quite difficult to follow but it has to be done if stress levels need to be kept in check. Caffeine hampers the sleep schedule and that is an absolute no-no during such instances. Coffee can be replaced by other healthy drinks such as green tea, lemonade, etc. 

  • Spending Quality Time With Loved Ones

Stress and anxiety can be curbed by getting the support of loved ones. What one needs the most during stressful times is the assurance of a loved one. Being around the people who make one happy can contribute a great deal towards their mental and physical well-being. Stress and weight gain go hand in hand and need to be dealt with, together. It’s true that these can often destroy healthy lifestyles but at the same time, it’s totally possible to come out of these issues with proper discipline. 

March 15, 2022

Nutritious Foods Good For PMS

Author By - Asmita Bhattacharjee Categories fitness health mental health therapy

Post Menstrual Syndrome or PMS is a frequently appearing evil that menstruators face every month. It refers to extremely painful cramps, swelling, nausea, and irritability. As a result of making ourselves feel better, we often end up binging on unhealthy, high-calorie food. In this article, we’ll be talking about the best foods for PMS that are not only nutritious but also sumptuous. Once you start eating junk food, you won’t be able to stop and it becomes a vicious cycle. This may rapidly increase your body weight and lead to several ailments like PCOS/PCOD. Hence, the best way to satisfy your food cravings during your PMS is to follow a diet of nutritional value. This would help to boost energy levels and make you feel lighter while quenching your hunger at the same time. Mentioned below are a few foods that should be in your diet for PMS. 

  • Yogurt 

A rich source of calcium and vitamin D, talking about yogurt is a must when it comes to the best foods for PMS. Remember, the yogurt needs to be fat-free or low-fat, to be effective. According to experts, women who consume yogurt are known to have lower chances of developing PMS than those who don’t. It is the most pleasing and healthy morning or evening snack that you can think of. 

  • Dark Chocolates 

Not fond of dark chocolates? Too bad. But if you do, you’re for the win. It alleviates the signs of PMS like tiredness, anxiety, bloating, etc. Frequent consumption of dark chocolates can reduce the levels of cortisol or the stress hormone. Moreover, the antioxidants present in dark chocolates improve blood circulation and lower blood pressure by relaxing the blood vessels. If you don’t want to have it raw, you can play with it and add it to other preparations, creating new desserts. Dark chocolates taste amazing when consumed with strawberries or you can even make a delicious chocolate shake. 

  • Chamomile Tea 

Instead of depending on loads of caffeine, opt for a healthier alternative, chamomile tea. Caffeine can make you feel worse by adding up to the tenderness of your breasts, thereby making you feel irritated and uncomfortable. Chamomile tea is known for its soothing properties, concerning stress and anxiety. It also diminishes the intensity of period cramps and cures muscle spasms. When you come home after a tiring day of PMS, a warm cup of chamomile tea is sure to make you feel refreshed and rejuvenated. It’s one of the best foods for PMS. 

  • Broccoli 

The health benefits of broccoli are immense and it is one of the best foods for PMS. It controls the levels of estrogen and regulates the digestive system, thereby maintaining digestive health. The wide plethora of vitamins and minerals contained in it are responsible for aiding the well-being of women during PMS. These refer to Vitamins A, B6, C, E and magnesium, calcium, and potassium. Vitamin A keeps a check on the impacts of hormone fluctuations in the body. The best way to consume them is by boiling them and making salads or adding them to your main course, making them healthy.

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