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Does warm water on an empty stomach actually improve digestion?

Aman Shukla — Sat, 17 Jan 2026 05:22:03 +0000

Drinking warm water on an empty stomach — particularly first thing in the morning — is a popular health practice rooted in traditions like Ayurveda, where it’s praised for kickstarting digestion, flushing toxins, and promoting overall wellness. But does it truly improve digestion? Let’s examine the claims, traditional views, scientific insights, and practical takeaways.

What Does “Improve Digestion” Mean?

Good digestion involves efficient breakdown of food, nutrient absorption, regular bowel movements, reduced bloating/constipation, and smooth gut motility (peristalsis). Proponents claim warm water enhances these processes when consumed on an empty stomach.

The Ayurvedic and Traditional Perspective

In Ayurveda, warm or hot water (known as “Ushna Jala” or “Ushnodaka”) is highly recommended as a morning ritual. It’s believed to:

Stimulate the digestive fire (Agni)
Break down undigested residues (Ama or toxins)
Soften stools and promote bowel movements
Balance doshas (especially Vata and Kapha) for better gut function

Similar ideas appear in traditional Chinese medicine and Japanese water therapy, where warm water is said to cleanse the system and aid intestinal transit after overnight fasting.

Many wellness sources and anecdotal reports support this, noting relief from constipation, bloating, and sluggish digestion when sipping warm water upon waking.

What Does Science Say?

Scientific evidence is limited and mixed, with few high-quality human studies directly testing warm water on an empty stomach for digestion. Here’s a balanced look:

Potential Benefits Supported by Some Evidence:
- Warm water may stimulate bowel movements and ease constipation. It can relax intestinal muscles, promote peristalsis, and soften stool, similar to how heat soothes the gut (seen in post-surgery studies where warm water sped up first flatus).
- Hydration itself supports digestion — any water (warm, room temperature, or cold) on an empty stomach rehydrates after sleep, aids nutrient transport, and lubricates the gut.
- Some studies show temperature affects gastric motility. Warm/hot liquids can influence stomach emptying and gut contractions differently than cold ones, potentially aiding comfort in sensitive stomachs.
Limited or No Strong Evidence:
- No robust clinical trials prove warm water uniquely “improves” digestion more than plain water at any temperature.
- Claims like “flushing toxins” or dramatically boosting metabolism lack strong backing — the body detoxes naturally via the liver/kidneys, and hydration helps regardless of temperature.
- One study on pre-meal water found cold water (2°C) reduced energy intake and modulated gastric motility more than warm (60°C), suggesting cold might sometimes offer advantages for appetite control.
- Extreme temperatures (very hot or icy) can slow gastric emptying in some cases, while body-temperature or mildly warm may be neutral or gentler.

Overall, experts from sources like Medical News Today and university health centers describe many warm water benefits as more myth than proven fact, emphasizing that plain water (any comfortable temperature) is key for hydration and basic digestive support. Warm water’s edge often comes down to personal comfort — it’s soothing and easier on an empty stomach for many, potentially encouraging better hydration habits.

Potential Drawbacks and Who Should Be Cautious

Very hot water can irritate the esophagus or worsen acid reflux/GERD in some people.
If you have conditions like gastritis or sensitive digestion, start with lukewarm rather than scalding.
Overdoing it (too much too fast) might cause discomfort.

Practical Tips If You Want to Try It

Aim for 1–2 glasses (about 300–500 ml) of warm to lukewarm water (around body temperature or slightly warmer, not boiling) first thing in the morning.
Sip slowly on an empty stomach, before coffee/tea or breakfast.
Add lemon for flavor and potential vitamin C (though evidence for extra detox is weak).
Combine with a balanced diet, fiber, exercise, and overall hydration for real digestive improvements.

Bottom Line

Drinking warm water on an empty stomach can support digestion for many people — especially by promoting hydration, easing constipation, and providing a gentle, soothing start to the day. Traditional systems like Ayurveda strongly endorse it, and some physiological mechanisms (like improved gut motility and comfort) offer plausible support.

However, it’s not a miracle cure, and scientific evidence doesn’t show it dramatically outperforms room-temperature or cold water for most people. The real “improvement” often stems from consistent hydration rather than temperature alone.

Why drinking water right after waking up is considered good for your body

Aman Shukla — Sat, 17 Jan 2026 05:15:09 +0000

Drinking water right after waking up is a simple yet powerful habit that many health experts and traditions (like Japan’s “water therapy”) recommend for kickstarting your day. While some claims are exaggerated, science supports several real benefits tied to rehydration after a night’s sleep, when your body loses fluids through breathing and sweating. This morning routine helps restore balance quickly on an empty stomach, potentially amplifying effects like better digestion and energy.

Here’s why making this a daily practice can be good for your body, backed by studies and expert insights.

1. Rehydrates Your Body After Overnight Dehydration

During 7–9 hours of sleep, you don’t drink anything, leading to mild dehydration from respiration and perspiration. Waking up slightly dehydrated can cause fatigue, poor focus, and even headaches.

Drinking water first thing replenishes lost fluids fast, helping organs, tissues, and your brain function properly from the start. Studies show even mild dehydration impairs mood, concentration, and energy—reversing it with morning water can make you feel more alert and awake quickly.

2. Boosts Metabolism and Supports Weight Management

One well-known study found that drinking about 500 ml (roughly 2 cups) of water increased metabolic rate by up to 30% for 30–40 minutes, thanks to water-induced thermogenesis (your body expends energy warming and processing it). This temporary boost in energy expenditure can aid calorie burning over time.

While not a magic weight-loss solution, starting hydrated helps control appetite (thirst is often mistaken for hunger), reduces overeating, and supports better choices throughout the day. Replacing sugary drinks with water also cuts calories naturally.

3. Improves Digestion and Prevents Constipation

An empty stomach absorbs water efficiently, stimulating your digestive system. Morning water helps create bowel movement urges, flushes the intestines, and prepares your gut for breakfast—reducing bloating or irregularity.

It also aids nutrient absorption later and supports overall gut health by keeping things moving smoothly.

4. Enhances Mental Clarity, Mood, and Energy

Your brain is about 85% water, so dehydration hits cognition hard. Research links a single glass (around 200–500 ml) to reduced fatigue, anger, and thirst, plus better working memory and focus.

Starting hydrated sharpens mental performance, clears brain fog, and sets a positive tone—especially useful before coffee, which can be diuretic.

5. Flushes Toxins and Supports Detox Processes

Overnight, your body repairs cells and accumulates waste. Morning water helps kidneys filter and eliminate toxins via urine more effectively, supporting natural detoxification without fancy cleanses.

It also improves circulation and lymphatic balance, indirectly boosting immunity by keeping systems clean and hydrated.

6. Promotes Healthier Skin and Overall Vitality

Proper hydration maintains skin elasticity, reduces dryness, and gives a natural glow by flushing impurities. Consistent morning intake contributes to radiant skin over time, alongside other habits.

How Much and Tips for Best Results

Aim for 1–2 glasses (250–500 ml) right after waking—before brushing teeth or eating—for maximum absorption. Room-temperature or warm water suits sensitive stomachs; cold can feel invigorating and may enhance the metabolic effect slightly.

Add lemon for flavor and vitamin C if you like, but plain water works great. Listen to your body—don’t force excessive amounts.

While benefits aren’t exclusive to mornings (hydration matters all day), starting early builds a healthy routine and counters overnight losses effectively.

The ‘7am Fit Squad’ achieve peak fitness with elite training under coach Brian Sopher

News Desk — Thu, 01 May 2025 13:07:02 +0000

At the break of dawn, while much of Mumbai still stirs in slumber, a determined group known as the ‘7am Fit Squad’ is already putting in work. Their mission? Peak fitness. And leading this transformation with unwavering energy and elite precision is coach Brian Sopher — a seasoned expert with over three decades of global experience in strength, conditioning, endurance, flexibility, and other fitness training variables.

Transformation begins with discipline

Coach Brian’s method is anything but generic. He offers personalised programmes that don’t just sculpt bodies — they rebuild lives. His signature blend of CrossFit and MetCon workouts is only the beginning. Each session is fine-tuned to match individual goals, energy levels, and physical requirements, ensuring progress is consistent and sustainable.

“Muscle mass isn’t just for show — it’s the body’s armour,” says Brian. “It protects your bones, supports your metabolism, and carries you through life with strength and confidence. And that doesn’t happen overnight. It takes commitment, consistency, and coaching that understands your unique needs,” he adds.

With a strong belief in longevity, coach Brian makes strength training the cornerstone of fitness. He doesn’t preach quick fixes. Instead, he champions daily progress and structure, backed by science and real-life results.

Precision training for unstoppable performance. Where champions are built.

More than just workouts — it’s a lifestyle

What truly sets the ‘7am Fit Squad’ apart is the holistic nature of their training. Nutrition isn’t left to guesswork. The team also consists of nutritionists well-versed with the training he imparts — from calorie balance to micronutrient optimisation — ensuring the food they eat fuels the goals they chase.

His focus is not only on visible transformation but on how his squad feels, recovers, and grows. Sleep, mobility, flexibility, and mental resilience are all addressed in a way that makes fitness not a task, but a lifestyle.

And it shows. Members of the squad range from working professionals to entrepreneurs, all of whom testify to improvements not just in their physiques, but in their energy, mindset, and daily performance.

Brian also conducts personal mentorship classes for students in and around Andheri, covering areas including Versova, Yari Road, Seven Bungalows, Four Bungalows, Oshiwara, and Lokhandwala — making his expertise accessible to the next generation of fitness and wellness enthusiasts, and can easily be contacted through his Instagram.

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A post shared by Coach Brian (@briansopher)

A master of movement and wellness

Beyond fitness coaching, Brian’s influence spreads into the wellness industry with equal command. His certified Spa Training Programme stands as a testament to his broader philosophy of holistic health. He consults for destination spas and luxury wellness centres, training therapists in specialised massage techniques like Balinese, Swedish, and Deep Tissue therapies.

This dual expertise in physical fitness and relaxation therapy makes him uniquely equipped to guide clients towards comprehensive well-being.

“The body and mind are deeply connected,” he explains. “You can’t be truly fit if you’re not also relaxed, recovered, and emotionally aligned. That’s where my spa training comes in — to teach balance, restoration, and calm as an integral part of the fitness journey.”

Coach Brian Sopher strikes a pose during mountain biking. (File photo).

The squad mentality — a force to reckon with

There’s something electrifying about the camaraderie within the 7am Fit Squad. They push each other. They celebrate each other’s wins — big or small. With Brian’s mentorship, they’ve created a community driven by discipline, respect, and transformation.

And every morning, when the first rays of light touch Madh Island, the squad arrives, ready to sweat, to power out, to give it all — and to win.

Coach Brian puts it best: “Fitness isn’t an expense — it’s the single greatest investment you can make in a healthier, longer life. The earlier you realise that, the faster your results begin to multiply. My passion is to guide.”

Want to lose weight fast? Here are some scientific ways to drop fat

Aman Shukla — Mon, 24 Jun 2024 06:42:42 +0000

Nowadays, people use a variety of strategies to reduce weight. Some people skip a meal, while others work out for hours. On the other hand, there are those who do not know how to reduce weight properly, which might negatively impact one’s health. In this case, we’re going to provide you with some scientific weight loss tips so that your weight reduction will be healthy.

Here are some scientific ways to drop fat

Consume Protein and Vegetables

Meals should be balanced with protein, fat, veggies and carbs. Eating a sufficient quantity of protein is essential for maintaining muscle mass when reducing weight. A protein-rich diet will leave you feeling full and satisfied.

Regular exercise

Nuts, seeds, avocados, olive oil and other healthy fats are excellent choices for your diet. Aside from this, physical activity is crucial for losing weight. This workout consists of walking, jogging, running, cycling and swimming. It also includes weight-training workouts.

Always eat slowly

Avoid eating fast. Eating slowly provides your stomach more time to signal to your brain that it is full, allowing you to learn the difference between real hunger and the feeling of being full. Also, stay hydrated.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

From Aamir Khan to Hrithik Roshan , here’s a list of top 7 Bollywood actors who underwent physical changes for roles

Siddharth Chavan — Tue, 12 Dec 2023 11:17:58 +0000

Actors frequently find themselves embracing demanding roles that involve not just emotional depth but also physical transformations in the bright world of Bollywood, where the magic of cinema unfolds on the silver screen. The ability to truly walk into the shoes of a character has been the hallmark of some of the industry’s most talented actors.

Today, we dive into the fascinating world of Bollywood, where dedication knows no bounds and performers have gone above and beyond. The top 7 actors underwent physical transformations, reshaping their bodies to bring their roles to life.

1) Aamir Khan – ‘Dangal’ (2016):

Dubbed the ‘perfectionist’ of Bollywood, Aamir Khan took method acting to new heights in his role as Mahavir Singh Phogat in ‘Dangal.’ Khan had a stunning physical metamorphosis while portraying both the younger and older versions of the wrestler. From gaining weight to bulk up for the elder Phogat to losing weight for the younger version, Aamir Khan’s dedication to authenticity wowed spectators.

2) Ranveer Singh – ‘Padmaavat’ (2018):

Ranveer Singh, a high-energy performer, wowed audiences with his portrayal of the dark Alauddin Khilji in ‘Padmaavat.’ The actor not only dived deeply into the character’s thoughts but also transformed physically, increasing muscle mass and adopting a bald appearance. Singh’s commitment to the performance left a lasting impression, making Khilji one of Bollywood’s most unforgettable villains.

3) Farhan Akhtar – ‘Bhaag Milkha Bhaag’ (2013):

Farhan Akhtar experienced a stunning physical transformation to bring the inspiring narrative of great Indian athlete Milkha Singh to life in ‘Bhaag Milkha Bhaag.’ Akhtar’s dedication to the job was vital in its success, from his tough training schedule to create the athlete’s lean physique to honing his running style.

4) Vidya Balan – ‘Kahaani 2’ (2016):

Known for her versatility, Vidya Balan took on a hard character in ‘Kahaani 2,’ portraying a woman suffering from a rare disease that caused her to gain weight quickly. Balan not only wore a prosthetic belly, but she also altered her body language to properly convey her character’s physical and emotional struggles.

5) Rajkummar Rao – ‘Trapped’ (2016):

In the survival drama ‘Trapped,’ Rajkummar Rao underwent a significant physical transformation to portray a man who gets trapped in an apartment without food and water. The actor shed a significant amount of weight, demonstrating his dedication to his art. Both reviewers and viewers praised Rao’s raw and attractive performance in the picture.

6) Priyanka Chopra – ‘Mary Kom’ (2014):

To bring Olympic boxer Mary Kom’s amazing journey to the big screen, Priyanka Chopra underwent an extreme physical change for the part. Chopra accepted the challenges of portraying a real-life athlete, from intense training to growing muscle mass, expressing the essence of Mary Kom with sincerity and determination.

7) Hrithik Roshan – ‘Super 30’ (2019):

Hrithik Roshan, known for his Greek god-like physique, surprised audiences with his transformation in ‘Super 30,’ where he portrayed mathematician Anand Kumar. Roshan lost his flashy image to play a modest Bihar teacher, altering not just his physical look but also his mannerisms and speech patterns.

Top 5 unlikely duets that created magic in Bollywood music

Siddharth Chavan — Thu, 07 Dec 2023 13:38:50 +0000

There exists a beautiful dimension sculpted by the partnerships of unlikely duets in Bollywood’s ever-evolving symphony, where musical notes weave stories and emotions effortlessly. These one-of-a-kind collaborations, born of creative exploration, have given us timeless songs that resonate beyond generations.

As we embark on this melodic trip, let us delve into the fascinating stories behind 5 Bollywood musical collaborations that not only defied expectations but also left a lasting mark on the hearts of music fans.

1. Lata Mangeshkar and Kishore Kumar – ‘Kora Kagaz Tha Yeh Man Mera’:

Lata Mangeshkar’s heavenly voice combined with Kishore Kumar’s passionate rendering in the legendary duet ‘Kora Kagaz Tha Yeh Man Mera.’ This surprising coupling achieved a perfect balance that transcended standard playback singing and became an anthem for unsaid emotions.

2. Arijit Singh and Shreya Ghoshal – ‘Raabta’:

Arijit Singh and Shreya Ghoshal’s partnership on ‘Raabta’ developed as a serendipitous combination in the present Bollywood soundscape. Their vocals blended to form a captivating blend of passion and poignancy, transforming a situational melody into a chartbuster.

3. Sonu Nigam and Sunidhi Chauhan – ‘Dheere Jalna’:

When Sonu Nigam’s silky texture met Sunidhi Chauhan’s powerful vocals in ‘Dheere Jalna’ from ‘Paheli,’ the outcome was perfect musical alchemy. The opposing tones gave layers to the song, elevating it to the forefront of Bollywood’s musical fabric.

4. Kishore Kumar and Asha Bhosle – ‘Chookar mere man ko’:

Kishore Kumar’s unrivalled charm found an unexpected counterpart in the versatile Asha Bhosle in ‘Chookar mere man ko.’ This duet exemplifies a time when Bollywood music crossed genres, bringing together varied talents to create enchantment.

5. Mohit Chauhan and Rekha Bhardwaj – ‘Ranjha Ranjha’:

In the hauntingly beautiful ‘Ranjha Ranjha’ from ‘Raavan,’ Mohit Chauhan’s velvety voice finds resonance with Rekha Bhardwaj’s soul-stirring chords. The end product was a hauntingly beautiful tune that demonstrated the power of unusual cooperation.

10 Bollywood Celebrity Fitness Routines That Inspire Health Goals

Siddharth Chavan — Thu, 30 Nov 2023 11:28:42 +0000

Welcome to Bollywood, where celebrities not only amaze us on the big screen but also inspire us with their dedication to fitness. In a culture obsessed with cinematic perfection, Bollywood stars are setting new health and well-being standards. Their diligent workout routines are more than just about looking nice; they also represent a holistic approach to health. So, if you’re looking for inspiration to get started on your fitness quest, look no further.

Here are the Top 10 Bollywood Celebrity Fitness Routines That Inspire Health Goals :

1) Akshay Kumar:

Akshay Kumar’s fitness regimen is a blend of martial arts, functional training, and yoga, and he is known for his jaw-dropping acrobatics and agility. Kumar’s commitment to fitness is nothing short of inspirational, from early morning workouts to controlled eating habits.

2) Deepika Padukone:

Pilates, a low-impact exercise that focuses on core strength and flexibility, is a favorite of Deepika Padukone. Her workout practice not only keeps her body toned but also improves her mental health. Deepika’s approach to fitness is both graceful and forceful.

3) Hrithik Roshan :

Hrithik Roshan’s sculpted physique is the product of rigorous training and a tight diet. His program consists of a mix of weight training, cardio, and functional exercises. Prepare to be inspired by the devotion required to achieve the physique of Bollywood’s Greek God.

4) Shilpa Shetty:

Shilpa Shetty has long been a proponent of yoga and its transformational powers. For a more comprehensive approach, her exercise routine combines traditional yoga with modern activities. Join Shilpa on her yoga journey to learn about the physical and mental advantages of this ancient practice.

5) Tiger Shroff :

Tiger Shroff’s workout regimen is a fusion of martial arts, dance, and aerial exercises. His adaptability and strength attest to the efficiency of his one-of-a-kind approach. Follow Tiger’s dynamic program for a high-energy workout that will maintain both your body and mind in peak condition.

6) Kareena Kapoor Khan:

Many people have been inspired by Kareena Kapoor Khan’s post-pregnancy fitness journey. Kareena demonstrates that motherhood is not an impediment to living a healthy lifestyle, from her commitment to being active during pregnancy to her dedicated postpartum workouts.

7) Ranveer Singh:

Ranveer Singh is known for his contagious energy, and his workout program reflects it. His high-intensity aerobic and functional training sessions are not only beneficial but also entertaining to witness. Join Ranveer Singh’s fitness squad for some motivation.

8) Alia Bhatt:

Alia Bhatt’s fitness credo is “balanced workouts and mindful eating.” Her approach emphasizes the significance of striking a balance between physical exercise and diet. Learn about Alia’s holistic approach to wellness.

9) Varun Dhawan:

Varun Dhawan’s workout regimen is designed to increase strength and agility. His workouts consist of a combination of strength training, cardio, and agility activities. Join Varun on his quest to find the ideal combination of workouts for a well-rounded fitness program.

10) Priyanka Chopra Jonas:

Global icon Priyanka Chopra Jonas maintains her fitness through a combination of strength training, cardio, and functional workouts. Her dedication to fitness transcends countries, demonstrating that a demanding schedule is no justification for disregarding one’s health.

Most effective core exercises to reduce belly fat

Shukrta Vaigankar — Thu, 17 Aug 2023 08:58:50 +0000

While spot reduction (targeted fat loss in a specific location) is not as effective as overall fat loss achieved via a combination of appropriate diet and regular exercise, strengthening your core muscles can help you achieve a more toned waist. Here are some great core workouts to help you strengthen your core and maybe lose belly fat:

1. Plank

Source: Google

Plank: The plank is a great isometric exercise that engages your entire core. Hold a push-up position with your body in a straight line, supporting yourself on your forearms and toes. Aim to hold the plank for as long as you can while maintaining proper form.

2. Crunches

Source: Google

Crunches: While they won’t directly burn belly fat, crunches can help strengthen the abdominal muscles. Lie on your back, bend your knees, and place your hands behind your head. Lift your shoulders off the ground while contracting your abdominal muscles. Avoid pulling on your neck and focus on using your core to lift.

3. Bicyle Crunches

Source: Google

Bicycle Crunches: Lie on your back and bring your knees up to a tabletop position. Alternate touching your elbow to the opposite knee while extending the other leg.

4. Russian Twist

Source: Google

Russian Twist: Sit on the floor with your knees bent and feet flat. Lean back slightly and lift your feet off the ground. Hold your hands together and twist your torso to the left, then to the right, while tapping the ground on each side.

5. Mountain Climbers

Source: Google

Mountain Climbers: Begin in a plank position and alternate bringing your knees towards your chest in a running motion. This engages not only your core but also your cardiovascular system.

6. Leg Raises

Source: Google

Leg Raises: Lie on your back and raise your legs off the ground while keeping them straight. Lower them back down without letting them touch the ground. This targets your lower abdominal muscles.

7. Side Planks

Source: Google

Side Planks: Lie on your side, supporting your body with one forearm and the side of your foot. Keep your body in a straight line from head to feet. Hold the position for as long as you can on each side.

What does a day with 1,500 calories look like?

Shukrta Vaigankar — Mon, 24 Jul 2023 08:35:53 +0000

Sometimes all you want is someone to tell you what to eat while you’re trying to eat healthier or lose weight. A smart way to start is by adhering to a meal plan created by a trained dietitian, but first you must determine your daily calorie target.

The majority of adult males need between 2,400 and 3,200 calories, and adult females between 1,600 and 2,000 calories per day, according to the 2020–2025 Dietary Guidelines for Americans. As a result, most persons who follow a 1,500–1,800 calorie diet will lose weight. This straightforward calculation will provide you with a daily calorie goal that will help you lose a healthy 1 to 2 pounds each week if you want to be even more specific about how many calories you should eat each day to lose weight.

Multiply your current weight by 12 to get an idea of how many calories you require daily to maintain your weight.
Reduce 500 calories every day to lose 1 pound per week.
Reduce 1,000 calories each day for a 2 pound/week weight loss.

For example, If your current weight is 160 pounds and your goal is to lose 1 pound per week:

160 [lbs.] x 12 = 1,920 [calories]

1,920 [calories] – 500 [calories] = 1,420 calories

This equation is frequently used in clinical weight-loss trials and assumes a sedentary user. If you exercise frequently, you can discover that you need more calories each day to be full. You can then multiply your weight by 15 in that situation.

However, the best gauge for whether you’re at the right level is how satisfied you feel (you shouldn’t be hungry all day!) and whether you’re losing weight.

If you’re losing weight on 1,800 calories a day and you feel great, stick with that. This calculation is just a suggested starting point. As you lose weight, you may want to run the calorie-target calculation again since your calorie needs will have changed.

Furthermore, talk with your health care provider or a registered dietitian for a more personalized calorie goal.

We don’t recommend dropping more than 2 pounds every week for healthy weight loss. If you arrive at a daily calorie goal that is fewer than 1,200, increase it to 1,200.

Below that, it’s challenging to satisfy your nutrient demands or feel full enough to follow through with a plan. Furthermore, severe calorie limitations, such as 1,200 calories or less per day, raise your risk of nutritional shortages and health issues.

Start with a 1,500-calorie meal plan if you’re hesitant because this is the calorie range where most people will lose weight in a healthy way. Here, we demonstrate what a day’s worth of meals on a 1,500-calorie diet looks like. Try our 7-Day Diet Meal Plan to Lose Weight: 1,500 Calories when you’re ready for more.

Boat Smart Ring wearable fitness tracker unveiled in India; Check out specs and price

Dixita Hazarika — Fri, 21 Jul 2023 16:37:42 +0000

Boat Smart Ring wearable fitness tracker was unveiled in India today. This smart wearable health-tracking device comes in the form of a ring that users can slip on and allow to track their biometrics. According to the company, the device is made to be lightweight and suitable for wearing over a long period of time. This announcement comes on the heels of online rumours and leaks surrounding a purported Samsung Smart Ring device, which has been tipped to be unveiled at the Galaxy Unpacked event in Seoul, scheduled for later this month.

The company confirmed that they will announce the price of the Smart Ring soon and that it will be available in the official Boat website, Flipkart and Amazon. It comes with 5 ATM water and sweat resistance, which paired with its lightweight design will likely make it easier for users to wear it regularly for long hours.

This Boat Smart Ring, just like any other fitness tracker, will be tracking daily physical activities such as steps and distance walked, and calories burned throughout the day. It also monitors the users’ heart rate, body temperature, SpO2 or blood oxygen levels.

Its body recovery tracking feature uses heart rate variability analysis and overall activity records to give users feedback on their overall health. The sleep monitoring feature on the Smart Ring predictably tracks sleep patterns, which includes the total sleep duration, time spent in different sleep stages, that is, REM, deep sleep, light sleep, and sleep disturbances.

Menstruating individuals will be able to track and predict their menstruation cycles using the Smart Ring. This feature can allow pushing notifications and reminders to users on their phones. Users will be able to access all the monitored data by connecting to the Boat Ring app on their smartphones. The app will provide data visualisations and insights into the user’s health and progress.

Here are some tips for gaining muscle and reducing belly fat

Shukrta Vaigankar — Tue, 18 Jul 2023 09:11:19 +0000

Introduction

Although everyone has some belly fat, having too much is unhealthy. Your risk of contracting chronic diseases including diabetes, heart disease, high blood pressure, dementia, and some types of cancer increases if you have an excessive amount of belly fat.

Trimming down your waistline

Boosts your body image. Who doesn’t feel better when their favorite jeans fit just right?
Improves sleep quality
Lowers your risk of chronic conditions
Improves blood vessel function
Translates to lower overall body weight

1. Consume a healthy diet

The cornerstones of a balanced diet that aid in losing abdominal fat and gaining muscle are lean protein and fibre. Additionally, the mix of lean protein and fibre will fill you up without going overboard on calories.

A balanced diet also includes dairy or dairy substitutes, as well as healthy fats, fruits, vegetables, and dairy alternatives.

2.In order to encourage total weight loss, create a negative energy balance

You can lose weight by eating less calories than your body requires (a situation known as a negative energy balance). Additionally, total weight loss results in both a smaller waistline and a lower weight on the scale.

3. Make sure to drink the correct things to stay hydrated

Water naturally reduces hunger, and some individuals find that drinking it before meals both satisfies their thirst and makes room in their bellies. The brain receives a signal from the stomach telling it when it is time to quit eating. Your ability to eat less will be facilitated by having water in your stomach at the beginning of a meal.

Conclusion

Get your heart rate up steadily every day to lose abdominal fat and enhance your health! If you currently do this, step it up a notch by adding some HIIT, or high-intensity interval training, exercises. HIIT is ideal for those who are time-constrained and busy.

A 20 to 30 minute HIIT workout alternates between intense energy use and quick recovery periods. This kind of exercise is not suitable for everyone because it quickly raises your heart rate! Before incorporating HIIT workouts or any other new activity into your schedule, make sure to see your doctor.

Inactivity, on the other hand, promotes the largest accumulation of visceral fat. Strive to fit in some exercise, even if you are pressed for time one week. Even a little exercise helps you get fit from the ground up; the following week, when you have more time, go back to your moderate- to high-intensity routines.

In the end, there isn’t just one magic diet, supplement, or exercise that will help you lose belly fat and get healthier. It all boils down to making a conscious effort to eat a balanced, healthy diet, avoid empty calories (especially those from alcohol), and increase your heart rate!

Do you skip meals in order to lose weight? 3 big disadvantages of not eating

Shukrta Vaigankar — Sat, 24 Jun 2023 20:29:40 +0000

Some people feel that missing meals aids in weight loss. If you have metabolic disorders, such as diabetes or metabolic syndrome, it may not be appropriate for you. When your metabolism is running smoothly, your body works efficiently to maintain a consistent blood sugar level. The metabolic checkpoints are in place. When you skip a meal, your body keeps your blood sugar and energy levels stable.

When you have metabolic disorders, such as diabetes, pre-diabetes, or metabolic syndrome, these “checks and balances” may not be adequate. This could lead to a variety of real-world conditions, including acute hunger, exhaustion, and low blood sugar.

Here are 3 BIG mistakes of not eating your meals on time.

1. You may be more prone to eating junk food

You’ve definitely heard the advice, “Don’t go grocery shopping when you’re hungry,” because you’re more likely to make poor food choices. You now understand why marketing professionals position candy bars at the checkout stand rather than apples and oranges. When you miss meals, your body seeks high-fat, high-sugar foods for rapid energy. So, if you skip breakfast, which snack in the break room appeals to you more, the donuts or the fresh fruit?

2. It may have a detrimental impact on your energy metabolism

There are legitimate concerns that missing meals will have a negative influence on your calorie-burning rate. The nutrition and health research communities are divided on whether intentional meal skipping works for calorie burning. The basic conclusion is that there is no one-size-fits-all solution for losing weight.

When you miss meals, keep an eye on your weight. This can suggest if it aids or hinders your metabolism in terms of quick weight reduction. Yes, you should think about the long-term effects of missing meals on your body’s metabolism, overall health, and quality of life.

3. Due to low blood sugar, you may skip or lose energy midway through your workout

Exercise is critical for weight loss and maintenance. If you miss lunch and are too hungry to exercise after work, or if you can only complete half of your Zumba class because you are exhausted and have no energy, you are jeopardising your weight-loss attempts.

5 excerises that helps you in your full body workout

Shukrta Vaigankar — Sun, 18 Jun 2023 12:00:19 +0000

Due to the continuous pandemic, we make every effort to exercise, whether it is at home or outside by taking a jog or a walk. We make every effort to find solutions to get back on track even if we are aware that the gyms are closed. There are several exercises you should incorporate into your workouts if you’re searching for a quick, efficient, simple to follow, and enjoyable workout. Here are 5 exercises that will work every muscle in your body.

1. Squats

Squats exercise practically every lower-body muscle, including the glutes, hips, thighs, and calves. Additionally, since we perform this action frequently throughout the day, including it in your workouts can give your training more functionality. Actually holding weights in your hands is not necessary.

You can do it by putting it in front of you while keeping your hands close to one another. You can carry a dumbbell if you have one, or you can use a 2-liter plastic water bottle instead. You should hold it similarly to how you would hold a dumbbell and fill it completely with ordinary water.

How to : Stand with feet hip-width apart and toes facing straight ahead or angled slightly outward. Slowly bend the knees and squat, sending the hips back behind you while keeping your back straight. Make sure you do not let your knees cave inwards. Squat as low as possible and use your heal to stand back up.

2. Plank

The plank is a yoga and Pilates isolation exercise that works the abdomen, back, arms, and legs. The plank also works the muscles inside your abdomen. Your core muscular strength is aided by this.

Beginners should begin this exercise on their knees and progress to standing on their toes over time. If you know how to perform a plank, you may hold this position for 30 seconds at first (3 sets each, or repeat as often as you can), and then progressively push yourself to hold it for one minute.

How to : Lie face down on the mat with your elbows resting on the floor next to your chest. Push your body off the floor in a push-up position with your body resting on your elbows or hands. Contract the abs and keep the body in a straight line from head to toes.

3. Skipping Or Jumping Rope

Skipping exercise provides a full-body workout, increases muscle strength and metabolism, and burns a lot of calories quickly. Daily use of this exercise will promote tranquilly and aid to reduce anxiety and depression.

Additionally, it raises your heart rate, which causes your blood to circulate more quickly throughout your body, maintaining a healthier and stronger heart. Additionally, it maintains the functionality and health of your lunges.

How to : On a flat surface, stand with your back straight. Make sure your feet are together and pointing straight. Keep your hand straight pointing downwards close to your thighs. Jump off the ground and let your rope pass under your feet and bring it back. Keep on repeating these things and try to speed up your pace constantly.

4. Lunges

A well-known strength-training routine that builds and tones your lower body while enhancing general fitness and athletic performance. Legs, hips, and back strength are the main goals of lunges. This workout’s single-leg motions stabilise muscles to improve balance, stability, and coordination.

How to : Stand straight with your back and abs upright. Bend your knee by keeping your right leg in the front. Now bend your knee until your right thigh is parallel to the ground and left one perpendicular. Keep your front knee above your heal. Come back and keep your feet together. Repeat the same with your left leg. (30 reps of alternate lunges are very helpful).

5. Burpees

Burpees include squats, jumps, and push-ups, which aids in and successfully targets an overall body workout because you burn fat from your entire body while working out different muscle groups including your chest, legs, and core. Perform 10 reps in 30 seconds, followed by a 30-second break. Do this again after 5 minutes.

How to : Start in a squat position with your knees bent, back straight, and your feet about shoulder-width apart. Lower your hands to the floor in front of you so they’re just inside your feet. With your weight on your hands, kick your feet back so you’re on your hands and toes in a push-up position. Keeping your body straight from head to heels, do one push up. Remember not to let your back sag or to stick your butt in the air. Then do a frog kick by jumping your feet back to the starting position. Stand and reach your arms over your head. Jump quickly into the air so you land back where you started. As soon as you land with knees bent, get into a squat position and do another repetition.

5 mistakes beginners make when they start working out for the first time

Shukrta Vaigankar — Wed, 14 Jun 2023 10:13:13 +0000

We all make mistakes when first starting out, whether it’s in the gym or after a workout. However, gradually fixing these errors seems to be the best way to stay in shape. As we work out in the gym, we become aware that as time goes on and we learn more, we change both who we are and the type of exercises we do. Here are five blunders one makes when they first start working out.

1. Not doing warm-up or cool-down sessions

Before beginning your workout, it’s crucial to warm up your body. Because they believe there is no need to do it, many people are most likely to ignore this every time. However, you later discovered that if you immediately begin exercising, your body quickly becomes extremely worn and drained and experiences cramping in specific locations.

Your body will move more while you warm up, which will keep you active and on the go. Simple cardio exercises like walking or running, high jumps, jumping jacks, stretching, etc. can be used as a warm-up. It’s crucial to cool down your body after a strenuous workout, which one also failed to do.

The name says it all: cooling down helps you cool down your body after a strenuous, demanding workout. This method of recuperation aids in returning your heart rate to normal. Exercises for cooling down often involve breathing exercises, though light stretching exercises can also be used.

2. Not considering diet as important as gyming

Remembering that maintaining a healthy diet is just as crucial as engaging in regular exercise. We used to always exercise well and eat junk food and fatty things, and we never thought this was essential. This in turn yields no outcomes. If you exercise merely for the purpose of exercising, it is absolutely meaningless. But as time went on, you needed to realise the value of a nutritious diet and how it may help you live a better existence.

3. Checking your weight again and again

NEVER! I repeat, Never continue to weigh yourself on a regular basis. The worst error someone can make is when they are training. Keep in mind that changing your weight requires more than simply one or two workouts. If you want to achieve your ideal weight objectives, you must have commitment, motivation, and a positive outlook. The secret to anything is having patience. When you go to the gym, avoid weighing yourself every day because it will only demotivate you. Set a date instead, and only check on that day each month.

Tip: You may even take a gap for perhaps two months before reassessing your weight. You never know; you might even shock yourself with your own performance.

4. Never changed the workout/Always doing a lot of cardio

When training for the first time as a beginner, people frequently stick to the same workout regimen every day since they quickly grow accustomed to those particular activities. You must now understand that doing so is completely incorrect. You should push yourself and give your best effort during your workout. As a result, you are able to study and develop far more.

If you consistently work out for the same length of time, you will ultimately reach a plateau where no further progress is visible. Modifying your workouts every few weeks or months is one approach to break through this plateau. As a result, reduce your cardio and cease using the treadmill for 30 minutes.

5. Not drinking enough water

Water consumption is vitally important. We value water so much. Many people who exercise frequently may not consume enough water to stay hydrated throughout the day. But as time went on, you should have realised the value of water and increased your daily consumption from one bottle to four. Water not only keeps you hydrated, but it also keeps your skin looking young and radiant so you can work out hard the next day. When it comes to exercising, water is crucial.

Why you need a good warm up and cool down sessions

Shukrta Vaigankar — Tue, 06 Jun 2023 18:52:25 +0000

A good warm up and cool down session is of much importance before and after a workout. Listed below are the reasons why one should perform a good warm up and and cool down sessions.

What does a good warm-up do to your body

1. Increases blood flow to the muscles which enhances the delivery of oxygen and nutrients.

2. Prepares our muscles for stretching.

3. Prepares our heart for an increase in activity.

4. Prepares us mentally for the upcoming exercise.

5. Prevents unnecessary stress or fatigue on the muscles.

6. Prevents unnecessary cramping or numbness

What does a good cool down do to your body

1. Helps our heart rate and breathing to return towards resting levels gradually.

2. Helps avoid fainting and dizziness.

3. Helps to remove lactic acid, which can build up during vigorous activity.

4. Helps your muscles to get relaxed and recover by the time of next session of workout.

5. Prevents injuries.

How to make ‘exercising’ a regular habit

Shukrta Vaigankar — Sun, 04 Jun 2023 12:03:28 +0000

Consistency is the foundation to long-term success. Yes, we all know that behaviours like regular physical activity and proper nutrition are essential components of long term health. But due to our day to day workload of modern life it can be difficult to make the necessary changes to adapt new lifestyle habits.

When it comes to exercise, focusing on the positive aspects of changing a behaviour can make it a more pleasurable experience. Learning to enjoy working out is a sign that one will workout better. The more one engages themselves in exercising, the better they will feel. Which could lead to long-term behaviour change and a healthy life.

Use these 6 steps to help shift focus to a healthy lifestyle

Step 1: Schedule your workouts:– Take the time to plan your schedule and include time for excerise, it is more likely to become a regular habit. Plan when and where you will exercise and put it on your schedule.

Step 2: Consider workouts as a hobby rather then a task:- Workouts should come from within when one is actually ready for it. Rather than taking it as a task one won’t ever be able to stay healthy. Considering the fact that if you start falling in love with exercising and workouts, only then you’ll be able to stay fit and healthy.

Step 3: Set a learning goal:- Try out new exercises each day! Have your own type of workout plans ready for what your body needs. Set a learning goal to try out new things. Try out new exercise techniques. This process or format could help release more dopamine, which is released in response to positive learning experiences, so that your brain associates exercise with pleasure.

Step 4: Change your mindset:- Focus on quality of life rather than trying to achieve some media-defined apperance. Instead of focusing on using exercise to change how you look, think of exercise as a means for improving your health and enhancing your quality of life. If you shift your focus toward using exercise as a means for achieving and maintaining better health, you will be surprised at how motivated you will become to maintain a more consistent workout schedule.

Step 5: Develop a journaling practice:- Use a journal to track your progress and record how you feel after you exercise. Write down the amount of calories you’ve burnt and how much you’ve consumed in a day. Writing down the positive aspects of each exercise session and how it makes you feel could help you to shift your mindset so that you focus on the process, not necessarily the outcome.

Step 6: Find a workout buddy:- Taking the steps to initiate behaviour change by yourself can be tough, so having a friend or family along with you for the journey could help make the process a little easier. It helps you pass the time quickly. It also makes you and your partner accountable to eachother, which means you’re less likely to skip workouts and you’ll will work as a team and enjoy this experience. Which is essential for establishing a long-term habit.

Keeping these steps in mind and it will help you change your perception of exercising.

5 tips to live a healthy lifestyle

Shukrta Vaigankar — Fri, 02 Jun 2023 08:39:38 +0000

Starting a healthy lifestyle could involve eating wholesome meals, getting regular exercise, and giving your mental health priority.

You undoubtedly know when your health isn’t at its best. Possibly all you feel is ‘off.’ You might notice that you’re run down, that your digestion isn’t working as effectively as it usually does, and that you keep getting colds. Mentally, you might discover that you have trouble focusing and experience anxiety or depression.

The good news is that leading a healthy lifestyle can improve your mood. And you don’t have to change everything about your life overnight. A few little modifications you can make to boost your well-being are rather simple to implement. And when you implement one change, your success may spur you on to implement further constructive changes.

Does a healthy lifestyle make a difference?

As it turns out, healthy habits have a significant impact. This study found that those who completed the requirements for most healthy behaviours lived noticeably, surprisingly longer than those who did not: 14 years for women and 12 years for men (assuming they had these habits at age 50). None of these behaviours significantly increased the risk of dying young from cancer or cardiovascular disease.

5 Tips to live a healthy Lifestyle

1. Be More Active

Attempt to work out for at least 30 minutes most days of the week. Exercise enhances strength and balance and is healthy for the heart. You may stroll, ride a bike, learn how to salsa dance, practise martial arts or sign up for an online exercise session. The most crucial step is to select an enjoyable pastime. The likelihood that you’ll persist with an activity is increased if you choose one that you enjoy.

Second, keep in mind that you don’t have to begin with a strenuous exercise regimen. Try to exercise for 10 minutes, five days a week. Add another five or ten minutes when you’re ready. Continue doing this until you are exercising daily for at least 30 minutes most days of the week.

2. Eat Healthy Foods

Even while consuming more veggies is preferable, you don’t need to increase your daily serving size to nine. Maybe your objective is to consume one serving of vegetables at dinner. If you currently do that, think about include one fruit or vegetable with each meal.

Remember that vegetables with minimal processing are preferable. Instead of fries, try making herb-seasoned roasted potatoes or stir-frying a variety of colourful veggies with a wonderful vinaigrette.

Besides the veggies, include fruits and whole grains in your meals. Drink water and avoid sugary beverages.

3. Visit the Doctor Frequently

Even if you feel well, these things are still crucial. They aid in the early detection of issues when treatment is frequently simplest. Reviewing your medications with your doctor and chemist is usually a smart idea.

4. Control Stress

Your body is constantly in a fight-or-flight state while you are under chronic stress. Your immune system will be taxed, and you’ll become more prone to illness. Through the release of stored energy, exercise can assist alleviate stress. Endorphins are mood-enhancing chemicals that can be released more readily after physical activity.

Others may find relief from stress through mindfulness exercises like meditation, deep breathing, journaling, or time spent in nature. A friend’s advice is also helpful.

5. Quit Smoking and limit Alcohol

Smokers, especially those who use smokeless tobacco, are more likely to experience heart attacks, strokes, lung conditions, and cancers of the mouth and throat. The most crucial thing you can do right now to enhance your health if you smoke cigarettes is to stop. Make smart choices and live a healthier life.

The Bottom Line

A healthy lifestyle can not only make you feel better, but it can also extend your life, lower your risk of contracting certain diseases, protect the environment, and save you money.

Whatever you describe as a healthy lifestyle is your version of it. You don’t have to do anything in particular to be healthy. Find out what makes you happy and what gives you the most satisfaction. Then, when you make modifications, start out small. This will increase your chances of success and modest gains will snowball into bigger advantages.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

Take a look at 5 best fruits one should eat every day

Aman Shukla — Wed, 18 Jan 2023 05:55:20 +0000

You may obtain fibre, antioxidants, and important vitamins and minerals by eating fruit. Consuming more fruit lowers a person’s risk of cancer, heart attacks, and stroke. According to an Australian research from 2021, individuals who consumed at least two servings of fruit daily had a 36% lower risk of type 2 diabetes than those who consumed less than half a serving. Let’s take a look at the top fruits one should eat regularly.

1. Apples

Eat the entire apple if you are going to eat it. The totality of an apple contains both soluble and insoluble fibre, which is good for improving digestive health (encouraged for lowering cholesterol). The fiber content and antioxidant properties apples contain ultimately create a powerful combination to reduce the risk of cancer, diabetes, hypertension, and heart disease.

2. Banana

Fruit that is neatly and individually wrapped is the easiest and most convenient food there is. Due to their high potassium content, bananas are a heart-friendly fruit that is perfect for supplying energy. They are a great pre-workout snack as well as being simple to digest.

3. Blueberries

These small berries are really powerful! Some of the most powerful antioxidants found in food may be found in blueberries. Antioxidants maintain healthy cells, which reduces the risk of chronic illness and increases longevity. Eat blueberries on their own or mix them with yoghurt or oatmeal!

4. Grapes

Particularly red and purple grapes, which are similar to red wine in that they have higher resveratrol content. Resveratrol is a powerful antioxidant that works to prevent cellular damage and may lower the risk of heart disease.

5. Orange

Need a quick and easy way to get all the necessary vitamin C? Orange consumption can assist with that.

5 best foods to get rid of belly fat

Aman Shukla — Wed, 18 Jan 2023 05:25:38 +0000

Belly fat can be dangerous to your well-being. This fat is connected with insulin resistance, heart disease, and diabetes and can be risky for individuals of any genetics and age. Understanding the seriousness of the circumstance, today, we acquaint you with some belly fat-burning foods in this article.

Yogurt

According to a research, obese persons who had 3 cups of fat-free yoghurt per day in addition to following a low-calorie diet lost significantly more fat and weight than those who did not consume yoghurt but followed a low-calorie diet. According to WebMD, the yoghurt eaters shed 22% more weight and 61% more body fat than the other members of the research group.

Beans

One of the healthiest foods you can eat to lose abdominal fat is beans. They include a lot of soluble fibre, which helps in eliminating inflammation in your digestive system. This prevents unwanted fat accumulation.

Red bell peppers

Did you know that a cup of bell peppers has 3 times the daily recommended amount of vitamin C? The good news is that Eat This, Not That claims vitamin C is excellent in battling belly fat. So consume lots of these tasty vegetables.

Chia Seeds

Chia seeds are high in omega-3 fatty acids, fibre, calcium, and antioxidants. But did you know that they can also assist you in losing tummy fat? Chia seeds have been found in several trials to aid in the reduction of abdominal fat tissues.

Bananas

Bananas have a lot of calories, but they are likewise high in fibre and can help you lose abdominal fat. Bananas help us feel fuller for longer, control our appetite, and speed up fat burning in the body.

Shilpa Shetty says, don’t ignore your health, food, sleep, or water intake

Riya Singh — Wed, 19 May 2021 05:56:37 +0000

Shilpa Shetty Kundra took to social media on Monday to remind internet users to be kind to themselves at a time when the nation is battling the second wave of the Covid-19 pandemic. “To stay united and help one another, we need to be kind to ourselves. Prioritize what needs and deserves your attention, above all else.

View this post on Instagram

A post shared by Shilpa Shetty Kundra (@theshilpashetty)

Please don’t neglect your health, food, sleep, or even water intake. ” The actress tweeted. “When you feel like everything around you is overwhelming, straighten your back, release your tongue on the roof of your mouth, and let go of your shoulders. Close your eyes and take deep breaths. You can make sure that everyone around you is only good when you’re okay. # MondayMotivation, “her actress is preparing to return to the big screen after more than a decade and will soon be featured in the Nikamma and Hungama 2 films. His last Bollywood release was Apne in June 2007.

Cure.fit expands its business through cloud kitchen space “Eat.fit”

News Desk — Thu, 01 Oct 2020 09:08:08 +0000

Cure.fit is a Bengaluru based health tech platform. The company said in a press note that they’ve hived off its health food vertical eat.fit into a separate business vertical. Eat.fit will be an independent business body. They said that this progress is part of a larger digital strategy. The present focus for the company is to build a range of healthy and safe Indian dishes.

Eat.fit currently operates across 15 kitchens in 2 cities and has served over 1.5 million users till date. With this move, eat.fit will be run as a separate entity with its own management team and its own sponsor. It will continue to sell on cure.fit.

Mukesh Bansal , founder of cure.fit said that the decision for a separate body will allow them to dedicate more time and resources in an efficient manner to make the business grow and deliver value to our consumers, and we hope that doing so can help us deepen our impact in the cloud kitchens and food delivery category in India.

4 easy steps for maintaining a healthy lifestyle while balancing your work

News Desk — Tue, 22 Sep 2020 13:58:18 +0000

“Your body can stand almost anything. It’s your mind that you have to convince.”

Everyone wants to stay fit and look at their very best all the times, but doesn’t this feel like an impossible task to achieve with your busy schedules and workload. You may be thinking that your fitness goal is distancing from you with every passing day. But it is possible to maintain a healthy lifestyle, even if you have an uptight schedule.

But as the quote above says, “You only have to convince your mind” and fitness and health is a breeze. You will have to adapt to some changes but you can get used to them if you have the will. Prepare your mind to make some small changes that will have a big impact on your life.

A FIXED TIME TABLE

We all have created time tables all our life and have concluded that time tables never work. But maybe we have been doing it all wrong. While you make your time table keep in mind that the time table is for you and not the other way round. Don’t make it too rigid, sort your priorities first. Fix a certain time where you will work out and stay true to it.

A LITTLE EFFORT A DAY –
Don’t try to over-do yourself. Remember little steps are a key to a fit life. You have to push yourself but don’t be too hard on yourself. You can try short yet intense cardio sessions, zumba or even yoga. Remember to give yourselves a little break every now and then.

QUICK PREP FOOD AND MORE TIME FOR YOU –
Try adding quick food recipes like salads and oats in your diet and avoid take-out or delivery from your favorite restaurant. This way you don’t need too much time and you end up being in a better shape. Try to inculcate more leafy vegetables and focus less on wheat or bread.

WAY TO GO WITH LIFE –
It is not necessary for you to go for the gym for staying fit. Try small habits like walking to the store or taking the steps instead of the elevator, these small changes will make a big difference. Try home workouts or walking in the nearby garden if you cannot go the gym.

You can have 100 excuses for not doing it, but you need to find the one reason for starting right now.

Vidyut Jammwal advocates going back to the wheel for fitness!

News Desk — Sat, 19 Sep 2020 06:55:09 +0000

No other fitness icon in India has showcased the kind of variety in their workout regimen as much as Vidyut Jammwal. One of the top ten martial artists in the world now brings to online viewers Chakra Abhyaas – Cycle Of Wheel Exercises. In his latest video, the action star offers fitness enthusiasts exercises using tyre/s to ensure the flexibility of the spinal cord.

Through his latest offering, Jammwal inspires us to get creative with tyre exercises. The Khuda Haafiz actor informs that the benefits of these exercises include a supple body, flexibility and a strengthened spinal cord. These exercises are vital for those who want to work on the strength of their core, back and shoulders.

Vidyut says, “All the knowledge that we need for living well and to the fullest is already present. We just need to keep our hindsight intact and learn from the history of humankind. The invention of the wheel marked the advent of quality living. We can reintroduce it into our exercises and let healthy living come to a full circle.”

Vidyut is one of the rare fitness icons of India with the most wicked workout routines that has inspired a generation of aspirants. On the work front, the actor was recently announced as part of Panorama Studios’ Khuda Haafiz Chapter II.

Apple Watch Series 6: The exclusive Fitness+ is something you can replace with your gym

Ashutosh Jadia — Tue, 15 Sep 2020 17:39:10 +0000

Apple Event September 2020: A special ‘Time Flies’ Apple event begins. This is the second major Apple event this year after WWDC 2020, which was held in the month of June. In that conference they announced new Apple Watch Series 6, which comes with Apple fitness+ , Price $9.99 per month, $799 for year (Free for 3 months for new buyers). It have features like:

– Workout app
– Music delivered by world’s best trainers
– New workouts added every week
– Metrics seen from wrist
– Choose workout video you would like
– Sends real time metrics
– Count down timer shown during a hard workout
– Workout over, comprehensive report sent

Types of workout – Hit, Yoga, mindful cooldowns
– No equip. Required
– Can do wherever convenient
– Perfect workout companion
– Fresh new workouts everyweek
– For people with different music taste
– Beginner program for safe start
– Incredible music
– World’s best trainers

Fitness+ will be available in Australia, Canada, Ireland, New Zealand, United Kingdom and United States at the launch.

Top exercises to help boost your immune system

Apurva Khairnar — Fri, 04 Sep 2020 00:58:14 +0000

Immunity is the capacity of the body to fight back harmful foreign bodies like virus and bacteria. Mild to moderate exercise help to boost the immune system and activity of the white blood cells. Regular exercise, even though mild in nature is beneficial as it helps to fight pathogens and in the long run exercise helps to slow changes that happen to the immune system with aging.

A lot of people get regularly sick, or are afraid that they will get sick as soon as the flu season comes. One of the best ways to boost your immunity is by accessing the gut as 75% of the immune system is housed in the gut.

With the COVID-19 pandemic cursing the entire world, major sections of people are worried about their immunity. This is a sensitive period of time when no one wants to fall sick. So get your immunity up to its full potential.

Here are some exercises that will help you boost your immunity

Chest taps

Sit back on a chair or the floor with your back completely straight and gently tap on your chest. Do this continuously for 30 seconds with closed eyes and try to feel the stimulation in your chest. Imagine to be tapping deeply into the lungs. Keep the shoulders and the body relaxed.

Image Courtesy- faqs.org

Superman

Lie on the floor on your stomach and extend your arms in front of you and extend the legs behind you. Then contract your back muscles and raise your arms and legs a few inches off the ground. Hold this position for at least 15 to 20 seconds and then relax. Repeat for 5 times and try to increase the intensity if you feel comfortable.

Image Courtesy- Openfit

Squat Jumps

Stand with your feet at hip distance apart and go down as if you are sitting on an imaginary chair. Keep the spine straight, chest lifted and most importantly, while going down see to it that your knees are behind your toes. Keep the arms in front to maintain balance. Jump up, not too high though and then return to the squat. This is great exercise which will get you breathing heavily and help you reach your anaerobic state.

Image Courtesy- Skimble

Bridge pose

Lie on the back on your mat and bend both the knees. Keep your hands beside your body and lift up your back and buttocks towards the ceiling. Keep your knees directly over your heels. Inhale deeply and stay in the position for five breathes. Come down slowly and relax. The bridge pose exercise helps to open and stimulate the thymus gland, which is responsible for the growth of D cells in your body. D cells are a type of white blood cells which support your immune system.

Image Courtesy- Times Now

Shoulder stand pose

Lie on the floor on your back, and then push your hips up with the support of your hands. Your legs should make an angle of 90 degrees with your upper body. Try to stay in this position for at least six breathes. Try to take more and more deep breathes with time. The shoulder stand pose is an inversion exercise which helps blood flow.

Image Courtesy- Mind bodygreen

Fish Pose

Lie down on your back and keep your palms straight beside your body. Keep the toes pointed and lift your chest up. Then slowly drop your head to the backside. While releasing the posture, first get your head up and slowly go down. Stay in the position for eight breathes. This exercise helps to open your chest and the heart and helps white blood cells to flow in your body.

Image Courtesy- Art of Living

These are mild and moderate exercises that you can easily practice at your home. These exercises will definitely help you to fight illness and strengthen the immune system.

“I am very happy that gyms have reopened”, says Indian gymnast Dipa Karmakar

News Desk — Tue, 11 Aug 2020 09:01:25 +0000

Olympian gymnast Dipa Karmakar is happy to get back on her work out sessions as gyms pull up the shutter. She feels good to resume after a span of 5 months. A report by ANI mentions, “She was back in the gym to enhance her gymnastic skills. Dipa was seen flexing muscles to get back in action.”

Dipa Karmakar happened to take online training to stay fit through the days. But, she definitely missed the powerful practice time spent at the gym. As the gyms have fortunately opened in the state, she is happy to step in and work on regaining her fitness to the best.

Due to the pandemic, all gyms were closed. Thus, fitness freaks and enthusiasts were awaiting for its opening. “I am very happy that gyms have opened. I want to thank the governments (State and Centre) and Tripura Sports Council for giving me an opportunity of training,” she added while speaking to ANI.

Due to the ongoing pandemic, the 2020 Tokyo Olympics is postponed until next year. The 2020 Summer Olympics, officially the Games of the XXXII Olympiad and commonly known as Tokyo 2020, is an international multi-sport event scheduled for 23 July to 8 August 2021 in Tokyo, Japan.