Fitness

Will 10,000 Steps A Day Do The Trick?

soh 3 (9)

10,000 seems like a nice round number to achieve a fitness goal, doesn’t it? This figure actually dates back to the 1964 Olympics when a Japanese company marketed a step-meter device to those that were health-conscious. It was called Manpo-kei, which literally translates to ‘10,000-step meter’.

10,000 steps roughly translates to burning off 500 calories in a day. This tactic was later picked up by modern fitness companies like FitBit. Walking is by far the activity that almost everyone does in one day, and that is why these companies give you the 10,000-step goal to achieve as a daily target.

However, is 10,000 the right number for you?

While it’s a good starting point, most trainers and nutritionists would recommend that you slowly keep increasing the number of steps you take in a day for a non-sedentary lifestyle and a healthy body. Even for those whose lifestyles and jobs do not accommodate walking long distances, experts recommend aiming for anything between 8000-14000 steps.

How can you achieve 10,000 steps?

Here are a few activities you can do to hit the 10,000 step goal:

  1. Walking your pet
  2. Taking the stairs instead of the elevator
  3. Go on hikes
  4. Designate a time for walking/running
  5. Park farther away from your destination so that you walk more steps.

Tell us some of the activities you would do to hit the 10,000 step mark! And remember, this number is just a start – keep increasing your steps gradually to feel more healthy and active.

5 push-up variations every woman should know!

pushup1

Push-ups can be really hard, but are one of the best compound full body exercises!

Especially for all you ladies out there, push-ups are a great way to engage your core and increase your strength. Here are five variations on the basic push-up that every woman should know!

  • Wall Push-Ups

Place both your hands somewhat wider than your shoulder width on a wall, then kick your legs out and extend your body till you are on your toes. Using the balance of your core and hands, push forward towards the wall and then back to the initial position to finish one pushup.

 

  • Knee Push-Ups

Place your knees on the mat, lower yourself to the ground just like in a normal push-up pose, but now, you have the support of the knees to give you more balance. You can do several reps of these pushups until you start feeling winded!

 

  • Inclined Push-Ups

If you have trouble doing the basic pushup, inclined pushups are a great alternative! This exercise puts far less stress on your elbows but still targets the main chest muscles (the pectoralis major and minor). It also decreases the amount of body weight you are lifting. What’s more, these push-ups can be done just about anywhere!

 

  • Spiderman Push-Ups

Start in a normal plank position and then while raising yourself up, bring up one of your knees toward the elbow as much as you can and then push it back as you return to the initial position.

 

  • The Elevated Push-Up

Put your feet up on an elevated surface and doing a push up in that position. This will make your body work harder!

 

Practice these variations on the basic push-up and push yourself through a better lifestyle!

Touch-Your-Toe Challenge: How Can You Be More Flexible?

soh 3 - 2019-02-18T181333.311

You might be able to run for miles and crush intense gym sessions with ease. But when it comes to flexibility, you may not even be able to reach your toes. So what’s it going to take for you to become more flexible? Let’s find out!


Factors that affect flexibility:

 

Gender, age, genetics and every-day activities are all factors that contribute to how flexible you are. Did you know that the activities we engage in as children also affect how our joints develop?


If you are not active and spend most hours of your day sitting, that causes a lot of contraction in your muscles, tendons, and ligaments. If you don’t constantly stretch your joints out, they’re going to get tighter.

 

Stretches that will help you touch your toes:

(Hold each stretch for 30-60 seconds)

  1. Seated Straddle

     

  2. Toe reach with band

     

    3. Pigeon pose

 

If you’re looking to work on a certain area, you’re going to have to stretch consistently for a consecutive number of days. Once you start practicing these, you should notice an improvement in a few weeks! Try it out, and let us know which of these exercises worked for you!

4 Ways to Encourage Healthy Habits in Your Partner!- Valentine’s Week Special

soh 3 - 2019-02-15T111210.874

How do you encourage healthy habits in your partner? The secret: You can’t make him do anything! What you can do is change your actions. Here are five tips that will help you and your partner eat and live healthier together.

  1. Stock your house with healthy foods 
    shopping-basket-full-food-groceries-table-supermarket_8087-1658
  2. Cook healthy meals for each other
    asian-woman-prepare-salad-food-kitchen_7861-992
  3. Plan healthy “together-time’ activities such as working out together
    Couple running together in a race
  4. Reward healthy habits
    crop-couple-holding-crafty-heart_23-2147735670

 

Do your best to support, join in, and reward the healthier habits your loved one tries out. Also, be prepared to accept their preferences—or limitations—if needed.

Couples who workout together, stay together! – Valentine’s week special

soh 3

 

A lot of couples look very much in love and connected. The secret to that crazy-in-love vibe they’re giving off could be that they’re working out together. This routine can provide HUGE benefits to your relationship. Read on to discover why the couple that works out together, stays together.

Guaranteed Quality time 

If you’re already making time in your day to exercise, why not do it together? Exercising together will give you quality time during the day, and more quality time helps keep your relationship healthy. Isn’t it?
couple-exercising-holiday_1098-3903

Healthy Competition


Bring the playfulness back into your relationship. Challenge your partner to a running race. See who can do the most squats or planks. It not only keeps your workout interesting but your relationship interesting, too!
low-section-fitness-couple-jumping-air-outdoors_23-2148038399

Sharing Common Goals


When you workout together, you’re both sharing the same goal of getting healthy and fit. The experience of being on the same page about something big brings you closer together.
couple-training-gym_23-2148024315

Improve Emotional Well-Being


Working out boosts your self-confidence, and can help you improve your moods. The healthier you are, the more energy you have to give to your relationship!

activity-touching-female-clasped-person_1150-1178 (1)

The takeaway


Fitness can be about you, or it can be about you and your partner. Discover how doing so might give your relationship a new dimension and a new perspective.

 

References:
https://www.psychologytoday.com/us/blog/meet-catch-and-keep/201401/5-reasons-why-couples-who-sweat-together-stay-together

6 Great Cardio Techniques for People Who Hate Running

soh 3

When someone says ‘cardio’, most people almost always equate it to running. However, cardio exercises aren’t just about getting on a treadmill! Here are six ways to get your cardio quota for the day filled:

Swimming

Swimming is a great way to both warm up and cool off at the same time. The workout engages the muscles of your entire body and spikes your heart rate while still being low-impact and gentle on your joints.

swimmers-are-swimming_46139-719

Jump Rope

Jump rope as many times as you can in four minutes for a quick burst round of cardio!

Cycling

Whether your bike is stationary or your way of getting somewhere, cycling is a great way to build endurance and give your heart a jump-start at the same time.

male-cyclist-s-foot-bicycle-pedal-riding-bike-outdoors_23-2148038378

Climb some stairs

This is a great way to get your hamstrings involved while warming up!

young-business-woman-with-newspaper-bag-walking-up-stairs_23-2148053686

Burpees

Burpees tax a lot of your muscles at once, but sloppy and bad form can lessen impact.

Zumba

Who said you can’t do cardio and have a party at the same time? Zumba is a great way to sweat and shake it off!

 

So for those of you who hate running, follow the above techniques to have a fun cardio workout!

 

Blurb: If running is not for you, get creative about your next cardio workout by following these techniques!

 

References:

  1. https://www.mensjournal.com/health-fitness/10-great-cardio-workouts-that-dont-require-running-20150706/partner-workout/

https://www.self.com/story/non-running-cardio-workouts

Essential Oils for your Thyroid Hormones

soh 3

Hyperthyroidism is a condition that arises when your body produces an excess amount of the thyroid hormone. Few symptoms may include weight loss, anxiety, heartbeat irregularities, and muscle weakness. The biggest threat to your thyroid health is the stress that you allow into your life.

How can you deal with it? Try some self-care routines; using essential oils are a great place to start. Essential oils may not prevent your body from producing too much thyroid hormone, but may help you de-stress and improve the symptoms of Hyperthyroidism.

Lemongrass
Lemongrass oil has been considered for its powerful anti-inflammatory properties. If you have a swollen or inflamed thyroid area, applying lemongrass oil can provide immediate relief.
olive-oil-bowl-lemon-slice-and-jar-on-white-background_23-2147853673Lavender
If you experience anxiety caused by hyperthyroidism, consider using lavender oil. It helps you relax and feel good.

lavender-flowers-and-oil_67618-528

Sandalwood
Sandlewood oil is known for its anti-anxiety properties. Apply a few drops of sandalwood at your pressure points, or diffuse sandalwood oil through an aromatherapy diffuser to help treat anxiety caused by an overactive thyroid.

bottle-of-aroma-essential-oil-or-spa-and-natural-green-leave-on-wooden-table_38810-597

Takeaway
Essential oils can be used to treat some symptoms of thyroid conditions. If you are not sure if you have a thyroid condition, consult your doctor, and get tested and before you try any type of home remedy.

3 Brilliant Ways To Burn Calories On Your Morning Commute!

soh 3

If you find it hard to squeeze in a workout or make it to the gym after a tiring day at the office, you might want to take advantage of your morning commute and maximize your activity level.

 

Whether you’re in a car, walking, biking, or on the train, there are ways to make your morning commute worth your while. Here are three ways to turn your morning commute into a mini-workout session:

On your walk to work

Not too long a commute? Don’t worry. There are still some exercises you can do during your short walk to the office.  Add 1 minute of lunging into your commute; they need not be deep lunges. Even half the depth or ¼ of the depth of a full lunge is great.  Also, if there are stairs on the street, or in your building, use them instead of taking the lift. This is a great way to activate more muscles to burn more calories.

close-up-of-young-businessman-walking-upstairs-outside-office_1150-3026

In the car

It’s hard to imagine you could get a workout in while sitting in a car, right? Well, there actually are a few moves you can do to improve your muscle tone. Strap on some arm weights and try to keep both hands on the wheel at all times. This is probably the safest exercise you can do in the car without getting distracted. This will increase the number of calories you burn and continue to burn throughout the day.

Man driving a family car

In a train or a bus

Make that ride a little more bearable by keeping yourself busy with a workout. First off, don’t sit. Give that seat up for someone else. Do calf raises while you’re standing. Time each set for one minute, relax for 30 seconds and repeat 5 times. This one is great for packed trains when you don’t want to draw too much attention to yourself!

 

So, make every bit count when you’re looking to burn calories and stay in shape. You will actually start seeing a difference if you’re consistent and aware!

 

References:
https://www.cosmopolitan.com/uk/body/fitness-workouts/a9937021/how-to-burn-calories-commute/

7 bad habits that you should bid goodbye with 2018!

soh 3

If you’ve promised to give your life a major upgrade in 2019—and beyond; the first step is to leave behind bad habits that may be sabotaging your progress. It might not be easy, but let’s give it a try!

 

Procrastination/Laziness

It indeed is very easy to postpone doing what needs to get done and to leave it for the next day – except when the next day never comes. So here’s a suggestion- Maybe you should consider eliminating the word “lazy” from our vocabulary entirely to get back on track and stay active!

faceless-man-relaxing-in-armchair_23-2147800039

Spending too much time on the couch

People living a sedentary lifestyle tend to be less healthy. Experts believe, you should get at least 150 minutes of moderate cardio activity or 75 minutes of vigorous cardio activity per week, or some combination in between.

Waking up at 12 pm or later

People who wake late miss one of the greatest feats of nature- ‘Sunshine.’ Also, if you try waking up earlier; you will have more time to get things done and won’t be missing out on half the day.

Spending money on unnecessary things

Start off this new year with the best of intentions to save money – buying only what you need and trying to watch your spendings. So, how about learning to budget your money and stopping to rely on your credit cards?

woman-holding-credit-card-and-small-grocery-cart-with-gift-boxes_23-2147950572

Convincing yourself that everything you worry about will happen

Worrying yourself too much is one of those common, sneaky bad habits most people indulge in without realizing it. It can cause a lot of stress. So, stop worrying and start living!

Using electronics before bed

You already know you should be getting between seven and nine hours of sleep per night. A before-bed Instagram/Facebook scrolling can steal your sleep away. Moreover, most sleep experts recommend finishing any screen time at least 20 minutes before you’re ready for bed.

girl-with-blanket-using-smartphone_23-2147833772

References:

https://greatbigminds.com/5-ways-to-say-goodbye-to-bad-habits/


https://www.self.com/story/bad-habits-to-quit-for-health-happiness

4 easy and meaningful wellness resolutions for New Year!

26-12-2018

Most New Year’s resolutions are about improving your health and wellness. One key to achieving your resolutions is picking specific, realistic and achievable goals. Right?
But beyond those basics, what should you do differently? Let’s have a look.

Eat mindfully

The idea behind mindful eating is pretty simple: If you take the time to truly savor what you are eating, without distractions, then your body will tell you when you’re full and what it’s craving.

girl-salad-lunch-happy-eating_1303-1568

Find workouts that will help you achieve your fitness goals

First, narrow down what it is you want to achieve at the gym, whether that’s building muscle, increasing flexibility, or burning fat. Then try workouts that are aligned with your goals—and the ones you enjoy.

close-up-shoes-female-runner-tying-her-shoes-for-a-jogging-exercise_1150-4203

Nurture your resolutions

How you nurture personal relationships depends on you. If it means you add a weekly lunch with a friend to your schedule? Join a local club or practice your favourite sport. Plan a monthly date night with your partner? Eat meals at the dinner table with your family more often?

girls_23-2148014966

Drink a bit more water

If you want to up your water consumption, try keeping a water bottle at your desk, drinking a glass before starting each meal.

a-beautiful-girl-is-engaged-in-morning-exercise-in-the-park_1157-15124

Wrap up

Don’t wait until Jan. 1 to start setting resolutions to improve your health and wellbeing. Setting goals and improving yourself doesn’t have a right time; that time is any time and it’s best to start right now.

References:
http://thinkhealth.priorityhealth.com/5-tips-for-setting-healthy-resolutions-before-the-new-year/

« Older Entries