Fitness

Good fats and bad fats: Know the basics!

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Indian food is known for its diversity. The variety of masalas, spices and ingredients we use make it the most wholesome cuisines in the world. Most often, Indian food is categorised as unhealthy as it contains high carbs and high sugar content.

 

Unsaturated or natural fats are necessary for you as they keep your heart healthy and help your nervous system function at its best. On the other hand, saturated or trans fat are categorised as unhealthy.

 

In this article, we try to help you understand the difference between the two to better assess your nutrition habits. Are you ready?

 

Good fat and bad fat: The difference

 

Good fat:

Also known as unsaturated fats, they come in two forms: monounsaturated and polyunsaturated. Polyunsaturated fats consists of omega-3 and omega-4.

 

They keep your arteries clear, improve heart health and produce good cholesterol that moves around the body.

Vegetables Salad on wooden table

 

Bad fat:

Also known as trans fat, produces bad cholesterol and reduces good cholesterol in your body. If consumed in huge quantities, this can increase the risk of obesity and heart disease.

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Good fats: Where you get them

 

  1. Monounsaturated: Olive oil, lean meat, nuts and seeds
  2. Polyunsaturated: Fish, soy products, tofu ,vegetable oils, green leafy vegetables and legumes

 

Bad fats: Where you get them

 

  1. Processed foods
  2. Full dairy products
  3. Take away foods
  4. Ready-made meals
  5. Snack foods like chips,biscuits, donuts etc
  6. Energy bars

 

Quick facts:

 

  • Trans fats are important to include as part of your diet, but should be consumed in less quantity.
  • Replacing saturated fats with monounsaturated and polyunsaturated fats can improve blood cholesterol levels.
  • Vegetarians can opt for other foods fortified with omega-3 to get enough essential fatty acids in their diet.

 

Knowing the difference can help you determine which foods to eat frequently and which to consume in moderation. Try replacing unhealthy fats with healthy fats to improve your health in the long run. Its an investment that’s definitely worth it.

 

References:

https://www.parentcircle.com/clipbook/good-and-bad-fats-for-children/

Walking vs. Running – Which is Better?

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Looking for the best types of cardio workouts? Walking and running are probably the best types of exercise you can do when it comes to staying fit. If you want to keep your heart healthy, make sure you do cardio on a regular basis. Not only does it help you stay healthy, it also helps uplift your mood.

 

But, which one is more beneficial – walking or running?

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Comparing the two

 

While walking can provide many of the similar health benefits that running provides, running may be the better bet.

 

People expend twice as more energy running than walking – be it in a park, on a track or on the treadmill. A recent study has found that running is more beneficial for weight loss than walking. Even when runners and walkers expend same amounts of energy, runners see more results when it comes to maintaining their body mass index, maintaining their waist size and naturally regulating their appetite.

 

If running just isn’t in the cards for you, walking is the next best option for you to get a good cardio workout. Try walking with weighted vests to increase your metabolism rate and to shed some extra kilos.

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Building a routine

 

Before diving into a routine, try both to see how your body reacts each kind of exercise. Doing cardio regularly at your own comfortable speed helps keep your body healthy and active. Your routine can also include a mix of both types of workouts. This will help you stay motivated and by adding short sprints to your walking, you get a calorie-burning boost. Before you start your workout, always be sure to do a proper warm-up to keep your energy levels up and prevent any kind of injuries.

 

References:

https://www.webmd.com/fitness-exercise/news/20170504/walking-vs-running—-which-is-better
https://greatist.com/fitness/walking-good-workout-running

How Exercise Improves Productivity and Your Brain Function

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We all want to be more productive – flying through our t-do list with a breeze, increasing our creativity and effortlessly multitasking. However, more often than not, nothing seems to work. You feel exhausted and burnt out.

 

Is there an answer? Studies have shown that exercise does, in fact, help you improve your productivity. Here’s how it works!

 

How does exercise increase your productivity?

Exercise increases your energy capacity. Every time you exercise and push your limits, your body recovers with a higher energy capacity.

In addition to this, exercise is also proven to reduce stress, reduce fatigue, improve performance and lead to fewer workday absences. It is a natural stress reducer, and with exercise, your sleep quality also improves, ensuring you wake up rested and ready to tackle your day.

 

What is the best exercise for productivity?

 

 

  • Walking

 

Walking gets those creative juices flowing, and is an exercise that you can easily fit into your schedule. Studies show that walking increases your creativity. Walking for 30 mins after lunch can also beat your afternoon slump.

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  • Yoga

 

Practising yoga has a positive effect on self-esteem and motivation. In-turn, it increases a person’s ability to cope with stress.

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  • Low-intensity aerobic exercise

 

While high-intensity workouts are geared towards weight loss, low-intensity workouts increase your productivity.

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How do you build a good exercise routine for yourself?

Research suggests that it is most beneficial to exercise in the morning or at lunchtime to enhance your brain power and productivity. Health experts generally recommend that exercising for 30 mins, 5 days a week is necessary for a healthy lifestyle. If you are exercising to increase productivity, also remember that progress and consistency is necessary.

 

Choose an exercise you like. You’re more likely to keep up something you enjoy rather than seeing your workout as another chore. Everyone functions differently, so build a routine that works for you.

 

So, what are you waiting for? Start this week, and you’ll see a difference in no time!

 

References:

https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

How to Make Exercise Fun for Kids

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Kids are increasingly tech-savvy these days. Though technology has its many benefits, televisions, iPads and video games have made it even more difficult to motivate children to be active. Now, more than ever, parent’s need to ensure that their children stay on the move, learn about the importance of fitness and have fun along the way!

 

How can we help children get healthier? It’s all about making exercise fun for your kids and incorporating movement into your everyday life in fun and playful ways.

 

Here are some ways by which you can get your kid to stay on the move!

 

Spend time outside and activity will follow

 

Getting outside and connecting with nature is necessary and an easy way to build a healthy lifestyle. Let your kids play without an agenda. Stop by a park for 15-20 minutes on the way home from school or work, and let them just run around, make friends & play.

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The family that exercises together stays together

 

Parents set the tone for mostly every part of their child’s life. Healthy habits are passed along from parents to children. Therefore, it is the responsibility of the adult to initiate an active lifestyle to make exercise fun for their children. Taking family walks together, riding bikes and playing at the pool are things that can be easily incorporated into your lifestyle.

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Show your kids exercising is not something to dread

What do kids love the most? Games! If the weather is good or bad, there are always games that are active enough to do inside or out to get your kids off the couch and moving. Some active games include: Playing catch, balloon fights, hide and seek, flying kites, soccer or jumping on a trampoline.

Neighbourhood Fun

Encourage your children to play outdoors with kids who live nearby. Let your children and their friends run through in the park or play with a ball. The more friends they make, the more they will automatically want to get outside themselves.

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Support them

Whatever physical activity your child chooses, be sure to encourage them. If they enjoy what they’re doing, they’ll do more of it

When your kids grow up learning that an active lifestyle is advantageous, they will automatically adapt healthy habits that will benefit the rest of their lives.

References-

https://www.thepragmaticparent.com/create-active-lifestyle-and-get-kids-to-exercise/

4 Yoga Tips for Women Over 60

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If you’re over 60, the very thought of starting practicing yoga can seem a little daunting. You might be thinking… “There’s no chance that my knees can handle IT!” The most wonderful thing about yoga is that ANYONE of any age and experience level can do it. The key is to practice it on a regular basis.

If you’ve taken the plunge and decided to start practicing, kudos to you! You’re going to love the way you feel after you’ve been doing it for a while. Here are some tips to start your new yoga practice safely!

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1. It’s How You Do It, Not How Much or How Often

 

The quality of time you spend on the mat is way more important than how much time or how long were you able to hold on to a pose. Try doing all kinds of poses you feel comfortable with at your own pace.

2.Find the right studio or teacher

Some yoga studios offer gentle yoga and classes for seniors. It might be helpful, though, to start with a class that’s geared towards senior citizens. It will take time for you to get comfortable and learn the basics of yoga. You could later move into a regular class after you get a hang of it.

3. Go easy on yourself

Give your body time to get comfortable with the basic poses and to build up strength in muscles you probably haven’t used in a long time.

4.Practice with a smile

It can be hard to learn something new, and most of the time when we are doing a new type of exercise, we strain, fuss, and groan. So, put a smile on your face because that is the right way.

Seniors-Doing-Yoga

If you enjoy yourself while you’re doing yoga, you’ll probably stick with it. Life is short, so find joy in everything you do, including yoga! Feel free to leave a comment below if you liked this article or if you have any more yoga tips to share for women over 60!

          

 

Guide to hydration during sports!

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Proper hydration is necessary during your workout session. Learn how to drink enough before, during and after your workouts to give your best performance. #SliceOfHealth provides a guide on how you can stay hydrated while playing sports or during your workouts.

 

Pre-workout hydration

Make sure that your body is hydrated before you engage in any form of physical activity. This will help maintain the fluid levels in your body as you keep up with your activities.

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During-workout hydration

A considerable amount of fluid from your body is lost during sports or workouts. Whenever you get short breaks when playing, take that opportunity to hydrate yourself. The intensity at which you lose body fluids most often depend on the intensity of your sport or exercise. Activities that exceed more than 40-60 minutes will need one to hydrate during the process.

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Post-workout hydration

After a practice or a workout session, drink to quench your thirst and then drink some more. Drinking after intensive or a powerful workout is also essential for the body to recover as a lot of fluid is lost through sweating when working out.

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Best Drinks for Hydration

There are a couple of fluid options you can try with water being the most popular fluid you will find. It is also advisable to drink fruit juices and milk, which are also useful when it comes to body hydration as they contain nutrients that are good for fitness. Drinks that contain caffeine can also be consumed.

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Reference: https://www.active.com/nutrition/articles/how-to-hydrate-before-during-and-after-a-workout

Love your lower body workout!

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Most of us have hang-ups about an area that we’d love to tone. Lower body seems to be a problem area for a lot of us. Try these simple workouts and experience a total lower body transformation.

 

Ice Skater

Targets: Abs, lower back, hips, butt, and outer thighs

  • Stand with feet a little less than shoulder-width apart, arms extended, holding the back of a chair for support.
  • Keeping abs engaged, bend left knee slightly while extending right leg to right side, toes pointing toward floor and rotated outward.

     

 

Lunge Hinge

Targets: Lower back, abs, hamstrings, and quads

 

Butt Burner

Targets: Abs, glutes, and hamstrings

  • Begin on all fours, knees under hips and hands under shoulders, back straight, abs tight and head in line with spine.
  • Without arching back, raise right knee to right side. Extend leg straight back so toes are in line with hip.
  • Bend knee to bring heel toward butt; lower and repeat.
  • Do 16 reps; switch sides.

 

Bottom Line

 

Targets: Lower back, glutes, and inner thighs

  • Lie faceup on floor with hands at sides, palms down, knees bent and feet on floor.
  • Engaging abs, lift hips, keeping feet on floor (don’t overarch back).
  • At the top, bring knees out to sides as far as possible; return to center, lower, and repeat.
  • Do 12 to 15 reps.

References:

http://blog.anytimefitness.com/love-lower-body-workout/

 

 

 

 

 

Got 10 Minutes? 3 Fat-Blasting Bodyweight Workouts

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You have got 10 minutes after all! We thought so.. Which is why we’ve put together three 10-minute fat blasting workouts that are simple. Choose one today, another tomorrow, and you’ve got an easy way to burn your calories.

 

Try these three 10 minute workouts:

1.Burpees

 

How to: Everyone’s new favourite exercise… burpees. Stay in a standing position (a). Squat down and put your hands on the floor, about shoulder-width apart (b). Keeping your hands there, jump your feet back to be at the push-up position (c). Next jump your feet back towards your hands (d). Reset your body into the squat position and jump straight up. Once you land, repeat.(e)

 

2.Bird Dog Crunches

How to: To begin this, keep your hands flat on the ground directly beneath your shoulders (a). While keeping a flat back, reach your right arm out while pushing your left leg back. Think of flexing your left glute and your right shoulder as you fully extend (b). Hold that position for a second before using your core to pull your leg and arm back into

your body so that your right elbow comes close to your left knee (c). Complete 10 reps and then switch sides.(d)

 

3.Rotational Push-Ups

How to: Start in the push-up-position. Hands should be about shoulder-width apart and make sure your body should be in a perfectly straight line (a). Perform a push-up (b). Then while keeping your feet in place, twist your torso to the right and lift your right arm straight above your body so your left and right arm are in a perfect line (c). Return to starting position. Repeat and alternate your left and right sides (d).

https://www.self.com/story/10-minute-total-body-workouts-for-busy-days

https://www.telegraph.co.uk/health-fitness/body/transform-body-10-minute-workout/

 

Tone your arms in 3 moves!

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Flabby arms are familiarly known as bat wings which are a common problem area, especially in women since they store more fat in their upper arms compared to men. Arm flabbiness can be a result of natural changes due to ageing. The occurrence of hormonal imbalances in women could also be one of the possible reasons.

 

Slice Of Health gives you three simple workout moves that can be easily incorporated into your normal routine and believe us you will have picture-perfect arms in no time!

Dumbbell Floor Press with Glute Bridge

Target-   Triceps, chest and shoulders

How to-  Stand straight on the floor holding dumbbells in your hands. Begin with the weights fully extended above you, palms facing one another and  Lower the weights towards your shoulders until your upper arms come in contact with the floor.

 

 

Bicep Curl with Static Hold

Target- Biceps, Forearms

How to- Stand up straight with a dumbbell in each hand at arm’s length, palms of your hands facing forward. Raise right dumbbell so that the elbow is flexed at a 90-degree angle. Then, curl left dumbbell to left shoulder.

 

Side Lying Triceps Push-Ups

Target- Triceps and Biceps

How to-  Lie on your left side (on a rolled towel or a mat ) with your legs straight and feet flexed. Bring left hand to right shoulder, place right-hand flat on the floor in front of your left shoulder. Bend your elbows to 90-degrees. Push up to straighten your right elbow while keeping your core tight.

 

 

 

These exercises will help you sculpt your rock-star arms and shoulders in absolutely no time and improve your overall balance, stability, and body alignment.

 

https://dailyburn.com/life/fitness/how-to-get-toned-arms/

 

How Can Exercise Reduce The Risk of Heart Failure In Men?

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If you want to live longer, exercising is a great way to improve your heart health. Regular, aerobic exercises are one of the best things you can do. Walking, biking and swimming are also the best workouts for your heart. Read this blog for tips that will help you enhance your cardiovascular health.

 

What type of exercises can I do for a healthy heart?

Any exercise that makes your heart beat a bit faster counts. Fortunately there are some exercises that can keep your arteries clear. We have listed down a few for you:

 

  1. Walking- It is a great exercise for a healthy heart. It is enjoyable, safe, inexpensive, and easy- going to fit into anyone’s busy day.
  2. Biking- The pedalling motion of the large muscles in your legs is a fantastic aerobic exercise for your heart. Either a road bike or a stationary bike will work for this exercise routine.
  3. Swimming-  Two and a half hours of swimming a week will give you all the heart health benefits you need. It can also be beneficial if you’re starting out to shed some kilos.
  4. Tai Chi-  Also known as ‘ moving meditation,’ Tai chi is an ancient Chinese form of exercise based on the martial arts. It uses slow rhythmic body movements combined with deep breathing and concentration.content-brunette-in-white-doing-tai-chi_13339-97234

 

How often and how long should I exercise?

It is recommended that one does at least 75 minutes of vigorous-intensity activity per week or at least 150 minutes of moderate-intensity activity per week.

Researchers found getting the recommended amount of exercise over a span of six years during your middle-age may cut the risk of heart failure.

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How hard should I work out?

Consult with your doctor on the intensity of your exercise. It’s much better to start out easy and work up to more challenging workouts. You can discuss the best exercises for you and what your target heart rate should be during activity.

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How can I find my ideal heart rate?

To get the heart health benefit from any exercise, aim to reach between 50 and 80 percent of your maximum heart rate. To find your maximum heart rate, subtract your age from 220.

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If you have been sedentary for most of your life, beginning to workout to maintain your activity levels may lower your heart risk. Take care of yourself, get active and exercise safely.

 

References:

https://www.everydayhealth.com/heart-health-pictures/great-heart-friendly-exercises.aspx#08

 

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