Tag: exercise

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Health Lifestyle Lite Blogs

Reasons to Stretch Before and After Exercise

Stretching is a simple yet important part of any workout. Whether you’re new to exercise or have been doing it for years, stretching before and after your routine can make a big difference. Here are five key reasons to include stretching in your fitness plan.

Better flexibility and movement

Stretching helps keep your muscles flexible and improves how well you can move. Doing dynamic stretches before a workout warms up your muscles and gets your blood flowing. This makes it easier to move and helps you perform better. After your workout, static stretching keeps your muscles from getting tight and stiff.

Improved workout performance

When you stretch before working out, you prepare your muscles for action. This can help you run faster, lift heavier, and move more smoothly. Athletes who stretch often do better in their sports because their muscles are ready to work hard.

Lower risk of injury

Stretching helps protect you from injuries. Warming up your muscles and joints before exercise reduces the chance of strains and sprains. Stretching after your workout helps your body cool down slowly, preventing muscle soreness and injuries caused by tight muscles.

Better blood flow

Stretching improves blood circulation. When you stretch, your blood vessels open up, allowing more blood to reach your muscles. This brings more oxygen and nutrients to your muscles and helps remove waste products like lactic acid. Better blood flow means quicker recovery and less muscle soreness after your workout.

Mental relaxation and stress relief

Stretching isn’t just good for your body; it’s good for your mind too. Taking a few minutes to stretch helps you relax and focus on your breathing. This can reduce stress and make you feel calmer and happier. Stretching also releases endorphins, which are chemicals in your brain that make you feel good.

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Lifestyle Lite Blogs

Evening Exercise Most Effective for Lowering Blood Sugar Levels

The team studied a total of 186 adults who exercised between 6 a.m. and noon, noon to 6 p.m., or 6 p.m. to midnight over 14 days. The participants had a body mass index of 32.9 kg/m2 with overweight or obesity with an average age of 46 years…reports Asian Lite News

Finding it hard to lower your blood sugar levels? Doing exercises in the evening hours may help, according to a study on Monday.

The study published in the journal Obesity showed that moderate to vigorous physical activity in the evening for sedentary adults with overweight and obesity is most beneficial in lowering daily blood sugar levels.

“Our results highlight the importance of the field of precision exercise prescription,” said Jonatan R. Ruiz, Professor of physical activity and health, at the Department of Physical and Sports Education, University of Granada in Spain.

“In clinical practice, certified sports and medical personnel should consider the optimal timing of the day to enhance the effectiveness of the exercise and physical activity programs they prescribe,” he added.

The team studied a total of 186 adults who exercised between 6 a.m. and noon, noon to 6 p.m., or 6 p.m. to midnight over 14 days. The participants had a body mass index of 32.9 kg/m2 with overweight or obesity with an average age of 46 years.

The results showed that accumulating greater than 50 per cent of moderate to vigorous physical activity in the evening was associated with lowering day, night, and overall blood glucose levels compared with being inactive.

The association was found to be stronger in participants with impaired glucose regulation and was similar in both men and women.

A previous study, published in the journal Diabetes Care, and based on data from 30,000 people who were followed over almost 8 years also showed that exercise during the evening may offer more health benefits against obesity.

Aerobic moderate to vigorous physical activity between 6 pm and midnight reduced the risk of premature death and death from cardiovascular disease, the study showed.

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Lite Blogs

Boost Winter Immunity with Sunlight, Nutrition, and Exercise

The daily amount of vitamin D you need depends largely on your age. Adults aged 19 to 70 must get 600 IU per day, while adults 71 and older should look to get 800 IU per day. Most people can get the daily amount through sun exposure…reports Asian Lite News

Winter may take a toll on your immunity system and therefore to prevent common cold and viruses to enter your body, it’s essential for you to take special care. Holistic Nutritionist and founder of Diet Podium Shikha Mahajan shared some tips to help to gear up your body with the changing season for immunity

Spend time in the sun

As long as the weather allows, spend as much time outside under the sun. Vitamin D plays a huge role in keeping your defense system strong. It is important that you have both an innate immune response that provides an instant and front line of defense, but you also have protection against an overreaction by the immune system.

The daily amount of vitamin D you need depends largely on your age. Adults aged 19 to 70 must get 600 IU per day, while adults 71 and older should look to get 800 IU per day. Most people can get the daily amount through sun exposure.

Refrain from sugar

Refined sugars are never good when it comes to your overall health, but did you know that they negatively affect the body’s defense structure? Sugars increase inflammation and harm cells, that gives them the ability to fully destroy the immune system. Refrain from using sugars as much as possible. To curb your sweet craving, eat more foods having natural sugars that are balanced out with nutrients, vitamins, and minerals.

Eat zinc

This wonder-mineral is found in every cell of yours’ and it’s crucial for healthy cell development and function. Zinc interacts with thousands of proteins inside your body and is involved in almost 300 various enzyme processes. It fastens wound-healing and improved thyroid function, gut health, blood clotting, vision, and smell. Zinc also works as a powerful antioxidant.

It also seems to put the brakes on the immune system when it goes into overdrive, lowering the risk of autoimmune disease. Most essentially, zinc boosts immunity. You can avail zinc from chickpeas, spinach, cashews and pumpkin seeds.

Pay close attention to your diet

For the immune system to function properly, it needs to be fuelled properly. Eradicating refined, processed items from your diet and replacing them with nutritious, natural options will give your immune system the fuel it needs to thrive properly. Eat plenty of spinach, ginger, garlic, mushrooms, and chickpeas to keep your immune system fit.

Exercise daily

By exercising on a daily basis, you’ll improve your cardiovascular health, reduce your blood pressure, maintain your weight and strengthen your immune system to keep off various diseases and illnesses. A regular fitness regimen can directly relate to a boosted immune system.

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Health Lifestyle Lite Blogs

Exercise Rejuvenates Immune Cells in the Brain

The results, published in the journal Aging Cell, showed that exercise has a significant impact on gene expression in microglia — the immune cells of the central nervous system that support brain function…reports Asian Lite News

Physical activity has a significant effect on brain health, and it can not only rejuvenate your brain but also prevent or delay cognitive decline that comes with ageing, according to a new study on Wednesday.

A team from the University of Queensland in Australia focussed on the expression of genes in individual cells in the brains of mice.

The results, published in the journal Aging Cell, showed that exercise has a significant impact on gene expression in microglia — the immune cells of the central nervous system that support brain function.

Importantly, the team found that exercise reverts the gene expression patterns of aged microglia to those seen in young mice.

“We were both surprised and excited about the extent to which physical activity rejuvenates and transforms the composition of immune cells within the brain, in particular the way in which it was able to reverse the negative impacts of ageing,” said Jana Vukovic, from the University of Queensland.

Vukovic noted that the study stresses the importance of “tailored exercise programmes”.

“Our findings should help different industries to design interventions for elderly individuals who are looking to maintain or improve both their physical and mental capabilities,” she said.

Further, the study showed that running on a wheel “prevented and/or reduced the presence of T cells in the hippocampus” in mice during ageing.

T-cells are immune cells known to increase with age. They found that microglia cells are required for the stimulatory effects of exercise to help form new neurons in the brain’s hippocampus — a region involved in memory, learning, and emotion. The study can help design interventions for older adults to maintain or improve both physical and mental health.

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-Top News India News USA

Indo-US Special Forces Wrap Up Joint Military Exercise

During the course of the next three weeks, both sides jointly planned and rehearsed a series of special operations, counter-terrorism operations, and airborne operations in simulated conventional and unconventional scenarios in mountainous terrain…reports Asian Lite News

In a significant display of military collaboration and shared expertise, the 14th edition of the Indo-US Joint Special Forces exercise, “Vajra Prahar 2023,” concluded successfully at the Joint Training Node in Umroi, Meghalaya. The conclusion of this joint military endeavour was marked by a congratulatory message from US Ambassador to India, Eric Garcetti, expressing gratitude to both the United States Army and the Indian Army Special Forces for their commendable efforts.

“Congratulations to @USArmy and @adgpi (India Army) Special Forces on the successful conclusion of the 14th edition of our joint military exercise #VajraPrahar at Umroi, Meghalaya,” said Garcetti in a post on X. Ambassador Garcetti emphasised the pivotal role of such bilateral joint military exercises in not only elevating the US-India defence partnership to new heights but also reinforcing interoperability through the exchange of top-notch practises. He extended special thanks to India for hosting this year’s edition of the exercise, highlighting the hospitality and cooperation that facilitated the success of the joint endeavour.

“Bilateral joint military exercises like these not only elevate the #USIndiaDefense partnership to new heights but also reinforce interoperability through the exchange of top-notch practises. Special thanks to India for hosting this year’s exercise,” his post added. The joint exercise “Vajra Prahar 2023” commenced at the Joint Training Node, Umroi, in November earlier this year, according to the Ministry of Defence. The US contingent was represented by personnel from the 1st Special Forces Group (SFG) of the US Special Forces. The Indian Army contingent was led by Special Forces personnel from the Eastern Command.

Exercise Vajra Prahar is a joint exercise conducted between the Indian Army and US Army Special Forces, the ministry said in a press release. It aims at sharing best practises and experiences in areas such as joint mission planning and operational tactics. The first edition was conducted in 2010 in India and the 13th edition of the Indo-US Joint Special Forces exercise was conducted at the Special Forces Training School (SFTS), Bakloh (HP). The current edition is being conducted in Umroi Cantonment, Meghalaya, from November 21 to December 11. During the course of the next three weeks, both sides jointly planned and rehearsed a series of special operations, counter-terrorism operations, and airborne operations in simulated conventional and unconventional scenarios in mountainous terrain.

Key highlights included ‘Combat free fall insertion of troops from stand-off distances’, ‘Waterborne insertion of troops’, ‘Precision engagement of targets at long ranges’, ‘Combat air control of fixed-wing and rotary-wing aircraft’ besides ‘Airborne insertion and sustenance of troops’, the release added. Exercise Vajra Prahar has evolved as a mechanism to exchange ideas and share best practises between the Special Forces of both nations. It is also a platform to enhance interoperability and strengthen defence cooperation between the armies of India and the United States of America, according to the Ministry of Defence. (ANI)

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Health Lite Blogs

Quality exercise benefits for body and mind

Elevation Series upright bikes’ advanced technology enables users to benefit from wearables and fitness applications while maintaining the degree of connectivity they’ve come to expect…writes Olivia Sarkar

It goes without saying that frequent and quality exercise benefits both your body and mind, but if your schedule prevents you from visiting your neighbourhood gym on a regular basis, creating a training space within your home is the next best thing. Purchase top-notch exercise gear, such as dumbbell sets, treadmills, Pilates balls, fitness kit combos, and more. Here’s a list of what you should get your hands on:

INTEGRITY TREADMILL

Facilities can customise the gaming experience for their users thanks to the variety of console options. Create an enjoyable cardio workout with easy access to entertainment and fitness apps, or make it possible to simply get on and go. The comfort offered by FlexDeck technology, a running surface that lessens stress on the joints, benefits both walkers and runners. Facilities can easily update console software and monitor critical asset data thanks to wireless internet connectivity. Integrity treadmills are perfect for facilities looking for a warm, contemporary aesthetic with a variety of features that will appeal to their users.

Price: Rs. 1, 35, 799/- (approx.)

ELEVATION LIFECYCLE UPRIGHT EXERCISE BIKE

Premium cardio equipment with enticing appearance and lots of entertainment options on the console to keep users entertained while riding. Wide Ride pedals and an adjustable, padded seat provide users with comfort. Exercisers can choose their position for leisurely rides or harder pedalling thanks to deluxe racing handlebars. Elevation Series upright bikes’ advanced technology enables users to benefit from wearables and fitness applications while maintaining the degree of connectivity they’ve come to expect.

Price: Rs. 1, 24,000/- (approx.)

PROBODY PILATES EXCERCISE BALL

Using this adaptable exercise ball, you may work on your posture, balance, core stability, and other things. Exercise balls are a favourite among many since, depending on how you use them, they may help adapt exercises and even advance some training techniques. They’re a comprehensive piece of exercise equipment for all fitness levels. It deserves a place in any home gym just for its versatility, but because they’re so big, you’ll need to make sure you have enough room.

Price: Rs. 6,700/- (approx.)

POWERMILL CLIMBER

The PowerMill is the best cardio machine at the gym for people looking for one of the hardest and most intense cardio workouts due to its smooth stepping motion and 26 different speeds. During all types of workouts, from the most intense to the least intense, safe footing is provided by the spacious step area and anti-toe-pinch design. And during each of them, steady motion is guaranteed by an effective AC motor. Fitness centres feature a variety of console alternatives, from easy to use to entertaining and interesting.

Price: Rs. 57,800/- (approx.)

CROSSROPE GET LEAN JUMP ROPE SYSTEM

Jump ropes are a great addition to any home gym because they are portable. They have the power to dramatically alter your workouts. Crossrope consistently performs admirably in our tests thanks to its premium components, comfortable handles, and stylish overall design.

Price: Rs. 14100/- (approx.)

HOME FITNESS KIT COMBO

Absolute beginners to advanced fitness aficionados of all levels will find this gear to be the perfect at-home workout buddy. This package comes with a pair of locks, a skipping rope, PVC weight plates, convertible dumbbell rods, and gym gloves. It is a fantastic substitute for those who are unable to visit a gym and is portable and simple to assemble.

Price: Rs. 2,299/- (approx.)

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-Top News UK News

Ajeya Warrior: India, UK set to begin 7th edition of training exercise

The exercise is part of an initiative to develop interoperability and share expertise with friendly foreign nations…reports Asian Lite News

India and the United Kingdom will soon begin the seventh edition of the bilateral training exercise Ajeya Warrior 2023, Indian Army said on Monday.

“#IndianArmy contingent will participate in the 7th Edition of the Bilateral Training Exercise #AjeyaWarrior 2023. The Exercise between the Armies of #UK & #India aims to enhance interoperability while undertaking operations under the UN mandate,” tweeted the Additional Directorate General of Public Information, Indian Army. The exercise is part of an initiative to develop interoperability and share expertise with friendly foreign nations.

Both nations’ military forces take part in this combined military drill. It aims to provide pieces of training to the soldiers of both nations in counter-insurgency and counter-terrorism operations and has proved to be an excellent strategy for strengthening the ties between them.

The 6th edition of the India-UK Joint Company Level Military Training Ajeya Warrior exercise took place in Chaubatia, Uttarakhand, from October 7 to 20, 2021.

The Ajeya Warrior Exercise is a combined military drill, designed to provide company-level joint training focused on counter-terrorism operations in urban and semi-urban settings.

IAF exercise in Greece

The Indian Air Force (IAF) will be participating in Exercise INIOCHOS-23, a multi-national air exercise hosted by the Hellenic Air Force, the air force of Greece.

The exercise will be conducted at the Andravida Air Base in Greece from April 24 2023 to May 4 2023. The Indian Air Force will be participating with four Su-30 MKI and two C-17 aircraft.

The objective of the exercise is to enhance international cooperation, synergy and interoperability among the participating Air Forces.

The exercise will be conducted in a realistic combat scenario involving multiple types of air and surface assets. It will also enable the participating contingents to engage in professional interactions, providing valuable insight into each other’s best practices. (ANI)

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-Top News Defence

Exercise between IAF, USAF begins

Kalaikunda [West Bengal], Apr 10 (ANI): Indian Air Force (IAF) and the United States Air Force (USAF) personnel during the first phase of US-India bilateral Air Exercise Cope India 23, at Air Force Station Kalaikunda, on Monday. (ANI Photo)

Cope India began in 2004 as a fighter training exercise held at Air Station Gwalior, India…reports Asian Lite News

Exercise Cope India 23, a bilateral air exercise between the Indian Air Force (IAF) and the United States Air Force (USAF) is being held at Air Force Stations Arjan Singh (Panagarh), Kalaikunda and Agra. The exercise aims to enhance mutual understanding between the two Air Forces and share their best practices.

The first phase of the exercise has commenced on Monday. This phase of the exercise will focus on air mobility and will involve the transport of aircraft and Special Forces assets from both the Air Forces. Both sides will field the C-130J and C-17 aircraft, with the USAF operating an MC-130J, as well. The exercise also includes the presence of Japanese Air Self Defence Force aircrew, who will participate in the capacity of observers.

The Indian Air Force has recently been engaged in multiple multinational exercises in which the US has also participated including the EX Desert Flag in the UAE and Ex Cobra Warrior in the UK.

The field training exercise focused on enhancing US-Indian mutual cooperation by building on existing capabilities, aircrew tactics and force employment.

Cope India began in 2004 as a fighter training exercise held at Air Station Gwalior, India.

The exercise has evolved to incorporate subject matter expert exchanges, air mobility training, airdrop training and large-force exercises, in addition to fighter-training exercises.

The last edition of the wargame was held in 2019.

The US has also been making efforts to have closer military ties with Indian forces who have traditionally used Russian-origin hardware including the Air Force and Army mainly. (ANI)

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Food Health Lite Blogs

Teas for a healthy shift in lifestyle

5 Teas to Pick for a Healthier Body & Mind.(photo:IANSLIFE)

Turmeric is known to be a healing superfood with anti-inflammatory properties. It is super accessible, can be made easily at home, and can be a caffeine-free beverage…writes N. Lothungbeni Humtsoe

People around the world are slowly starting to understand the importance of good health and that sure does require some lifestyle changes. While exercising and staying active is one of the top-recommended suggestions to stay healthy, our everyday choices of beverages can also make a lot of difference. We all have a favourite tea or at least one we prefer over others but did you know, some of them can actually help you achieve your health goals?

Whether you wish to keep your weight in check or manage any illness or stress, there is a tea for every health problem that can give you much-needed relief. Wondering where to start from? Bala Sarda, Founder & CEO of VAHDAM India shares top 5 teas to pick from and bring about that change in your lifestyle you have been meaning to!

Turmeric Teas

Turmeric is known to be a healing superfood with anti-inflammatory properties. Its benefits are commonly known but that isn’t the only reason it is a top pick. Turmeric is super accessible, can be made easily at home, and can be a caffeine-free beverage. Its spicy kick can be paired with a number of herbs too hence it’s truly versatile. If you wish to skip the hassle of brewing the perfect cup of turmeric tea, you can also try VAHDAM- India’s range of Caffeine-Free Turmeric Herbal Teas

Chamomile Teas

There’s hardly anyone who doesn’t enjoy being calm and relaxed and chamomile teas are known to give you this exact feeling. Not just that, Chamomile is recommended for various reasons. It promotes better sleep and alleviates stress and anxiety. It also helps with menstrual pain, osteoporosis, and even symptoms of a cold. You can have a cup of Chamomile tea in the mid-afternoon or a few hours before bedtime to enjoy its benefits.

Hibiscus Teas

If you enjoy a citrusy brew with floral notes then this is the perfect pick for you. Another caffeine-free herbal tea, hibiscus tea can help fight certain cancers and help manage blood pressure. It boosts liver health and may also be helpful in losing weight. Hibiscus tea is super easy to brew- However, homemade or ready-made available tea is a great option to switch to.

Benefits of Spiced Teas in Winter(ianslife)

Oolong Teas

This partially oxidized tea is genuinely underrated and it’s time we shine a light on its endless benefits. Oolong tea contains polyphenols which offer amazing health benefits. It can also help reduce cholesterol levels and support healthy heart function. If you enjoy the flavor profile of green tea and wish to try something robust, give Oolong tea a try. If you’re looking for 100% real Oolong tea, explore VAHDAM’s Oolong tea.

Ginger Tea

You may have had a cup or two of ginger tea whenever you’d fall sick. It is one tea that comes to everyone’s mind when treating sore throat, cough, and the common cold. Ginger tea can also help prevent digestive issues and is an effective remedy for nausea. It contains gingerols, the compound that lends it a characteristic taste and smell which can also help with diabetes. You can brew a cup with fresh ginger as it is or mixes it with your black tea, chai tea (with or without milk depending on your preference), and green tea as well. Some ingredients best paired to brew ginger tea are available in your pantry. Herbs and spices like amla, lemon, black pepper, honey, and turmeric when blended with ginger enhance its antioxidant properties.

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Lifestyle Lite Blogs

Benefits of brief and quick exercises

The benefits of a 10 minute workout.(photo:IANSLIFE)

These exercise snacks can provide a beneficial alternative for many, and can be a great way for beginners to start their journey into the world of fitness…writes Meenakshi Mohanty

The approaching holiday is a period of the year that most people prefer to spend on leisure activities, but it can easily become a cause for stress for many, owing to the reduced time available for keeping up with a workout routine. Elaborate structured exercises that last up to 45 minutes to an hour can be difficult to accommodate, making burnouts unavoidable.

Damaging effects relayed in from the growing prevalence of a sedentary lifestyle among adults have become increasingly evident across the world. The need for physical activity has been recognised with renewed importance and stressed upon globally. Recent research has highlighted that even short bouts of physical activity in a day can result in a number of benefits useful for reducing anxiety, weight gain and blood pressure, while improving blood circulation to the nervous system, along with availing better sleep. Positive results can be experienced from brief and quick hits of activity, such as from brisk walking, stair climbing, jump-rope, and high-intensity interval workouts ranging from 8-10 minutes!

Isolated vigorous exercises, called ‘exercise snacks’, which are lasting under a minute and performed three to eight times a day have been shown to improve cardiovascular health, blood-sugar levels and pressure by a 2022 study conducted by Martin Gibala, a kinesiology professor from McMaster University in Ontario. Similarly, the World health Organisation suggests that adults should incorporate 150 minutes of moderate exercise, or 75 minutes of vigorous intensity aerobic activity per week to remain healthy. Further, a study published in the European Heart Journal in October showed that adopting practices of 15 to 20 minutes of exercise in a week has been repeatedly associated with lowering mortality rate among adults, leading to longer and healthier lifespans.

While performance training remains specifically crucial for building on attributes such as muscle mass, strength and endurance, 10-minute workouts prove to be an easy solution to ensure health and well-being while greatly reducing the level of commitment necessary. These exercise snacks can provide a beneficial alternative for many, and can be a great way for beginners to start their journey into the world of fitness.

Take walking for instance. The simple act of walking for 10 minutes a day can provide a person with an adequate energy expenditure, while enabling them to take time for themselves, procure natural light which is beneficial for cognitive health, build on a structured routine, control blood glucose and reduce muscle soreness. Walking is thus one of the easiest, simplest and highly effective measures people can take to improve upon their health.

The benefits of a 10 minute workout.(photo:IANSLIFE)
The benefits of a 10 minute workout.(photo:IANSLIFE)
The benefits of a 10 minute workout.(photo:IANSLIFE)

A proliferating number of fitness apps have also enabled scores of people to adopt healthy practices from the comfort of their homes. Here are two 10-minute workout routines that anyone can try, and that require no equipment, no gym membership, and only 10 minutes in a day to make the most out of:

Circuit 1: To be done on minute 1, 3, 5, 7 and 9

20 Jumping jacks

10 Jump squats

5 burpees

Circuit 2: To be done on minute 2, 4, 6, 8 and 10

10 Sumo squats

10 Alternating reverse lunges

10 pushups with alternating shoulder taps

These brief routines can help several people manage their time, while allowing them to maintain balance in everyday life.

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