Tag: exercise

Categories
-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)

ALSO READ-Ban Ki-moon Honored with Diwali Foundation USA Award

Categories
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.)

ALSO READ-Reasons for wrinkles

Categories
-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)

ALSO READ-China launches massive military drills around Taiwan

Categories
-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)

ALSO READ-India, US discuss Chinese spy balloons

Categories
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.

ALSO READ-Health balancing amid hustle-bustle of work-life

Categories
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.

ALSO READ-Fashionable ‘red’ a festive trend for B’town

Categories
Health Lite Blogs

Health is essential for a bright future

Universal Health Coverage -the Move Towards #HealthForAll.(photo:IANSLIFE)

PMJAY, which aims to cater to 10 crore poor families with 50 crore beneficiaries for secondary and tertiary care, it is imperative that we include palliative care in the larger scheme of things…reports Asian Lite News

Since 2017, the 12th of December has been designated as Universal Health Coverage Day to serve as a reminder that everyone, regardless of income or social standing, should have access to high-quality healthcare. Working in silos when it comes to health is no longer an option, as the epidemic forced the globe know. Thus, the clarion call for securing UHC serves as a focal point to encourage governments and nations to make wiser investments in health and to remind people around the world of the necessity of having universal health coverage (UHC).

On December 12, 2012, the United Nations General Assembly adopted a resolution on universal health coverage (UHC) and urged its members to secure and speed up progress toward universal access to high-quality, affordable healthcare. The purpose of UHC Day is to spread awareness and emphasise the value of inclusive and robust health care infrastructures.

As was evident during COVID19, everyone’s health is essential for a bright future, and it cannot be compromised in the pursuit of economic success. The foundation of UHC is equitable health coverage, which prioritises women, children, the disabled, and the poor because they are the most vulnerable group and encounter the greatest obstacles in accessing healthcare and basic necessities. In light of the pandemic’s effects, there is an urgent need to guarantee UHC for everyone. Covid19 has starkly increased the health gap and highlighted the infrastructure’s flaws, therefore it is past due that health and UHC be included as a key element of post-Covid recovery plans.

Fortunately, the Indian government did not wait for the pandemic to comprehend the importance of sound health infrastructures and UHC. With the launch of the Ayushman Bharat the government has already taken the much – needed step towards UHC in 2018, further improvements like Ayushman Digital Mission and PM Ayushman Bharat Health Infrastructure Mission are ensuring that digital technology makes health infrastructure accessible and gaps in health care are recognised and addressed respectively.

No doubt the transformation of 1.5 lakh sub centres and primary health centres to Health & Wellness Centres will provide an enormous boost to health infrastructure in the country and lessen the strain on the existing health system however the government needs to ensure that the Health & Wellness Centres are sustained through better facilities, infrastructural upgradation, transparency and accountability. When it comes to PMJAY, which aims to cater to 10 crore poor families with 50 crore beneficiaries for secondary and tertiary care, it is imperative that we include palliative care in the larger scheme of things.

Private sector is a major stakeholder in healthcare sector in the country and the present regime has rightly gauged the significant role that it can play in gearing up of heath infrastructures in the country and the progression towards UHC. As witnessed during the pandemic the private sector in collaboration with the government can prove to be a game changer as far as health sector is concerned.

Private sector players offer great potential in addressing the gaps and barriers in healthcare right from creating a skilled healthcare workforce to providing innovative solutions to healthcare. Pharmaceutical companies, Research institutes, digital health IT, insurance, health analytics, civil society, NGOs and education technology organisations could work hand-in-hand with the government to bridge the current gap of workforce availability and capacity building.

The concept of UHC encompasses that all citizens are entitled to quality health care from prevention to promotion, treatment, rehabilitation, and palliation – without financial the strain of economic hardship. The concept has three important cornerstones access, quality, and financial protection and not surprisingly private sector forms an important chunk of all three of them.

Fruitful partnerships with all relevant stakeholders are the way forward, that can keep check on Out -of- Pocket expenses (OOP) and drive families out of this vicious circle of poverty and dearth. In the Indian context, the maximum OOP is spent on out-patient consultations as well as screenings and diagnostic tests, hence the focus of PMJAY needs to shift from in-patient care and hospitalisation towards out-patient care, to bring down catastrophic health expenditure. This will also ensure the much- needed shift from curative healthcare to a preventive one as well as early detection of many NCD’s.

In keeping with the theme of Universal Health Coverage Day this year “Build the world we want: A healthy future for all” and enshrined in the Sustainable Development Goals, UHC includes a full range of essential health services from health promotion and awareness to prevention, and treatment. The very essence of the concept depends on leaving no on behind as non – availability of quality healthcare anywhere is a threat to human health everywhere, as seen during the pandemic. Universal Health Coverage can contribute significantly in lifting people out of the cycle of poverty, deprivation, promote physical and mental health wellbeing of individuals, families and societies and nations.

(Photo:mobile.twitter.com/acoss)

Strong health systems need to be built on inclusiveness and mutual trust among all stakeholders while initiating sustainable action at the global level for a better environment, investment and accountability. With rapid digitalisation and economic progress countries are rapidly revamping and prioritising health structures however the transition should be an enabler of patient-centric, equitable and accessible health coverage for all sans the burden of out-of-pocket expenses that precede quality healthcare.

The economic and social repercussions of UHC can go a long way in tackling the issues of human rights, economic development and empowering the population, at large. The attainment of all other Sustainable Development Goals is invariably linked to Universal Health Coverage and the long term and sustainable progress of any nation is hugely dependent on the health and wellbeing of its citizens, the path to which is linked to the realisation of UHC.

ALSO READ-Alper Aydin depicts political environment in Kochi Biennale

Categories
Health Lite Blogs

Let your heart to be ‘healthy’ always

How fitness freaks need to follow rules on treadmill for heart health.

Poor sleep or lack of sleep can be destructive to our heart health. This is because when we sleep, the heart gets a break and works lesser…writes N. LOTHUNGBENI HUMTSOE

Among the many benefits of maintaining heart health include the ability to live a long life, relieve symptoms of depression, and reduce the chance of dementia. According to a proverb, “With a healthy heart, the beat carries on.” The path to a healthy heart is broken down by Luke Coutinho, Holistic Nutrition and Lifestyle – Integrative and Lifestyle Medicine, Founder of You Care.

Tips to keep your heart healthy

.Emotional health: Today emotional health is a no.1 priority for better heart health. Negative emotions and thoughts stimulate the flight and fight response which results in the production of cortisol. Elevated levels of cortisol are known to also elevate blood pressure, heart rate, and inflammation, all of which can harm heart health. Invest more time in healing yourself emotionally through yoga, pranayama, meditation, visualization, laughter, positive affirmations, etc

.Vitamin Breathing: One deep inhale and exhale is all it takes to calm your mind and heart. Deep breathing is known to shift our body from a state of fight and flight to a state of rest and digestion almost instantly. This makes a regular practice of deep breathing an extremely heart-healthy habit.

Boost your immunity to sail through the Monsoon.

Anti-inflammatory and antioxidant-rich foods: The main reasons behind heart attacks are not cholesterol but inflammation and oxidative damage in the heart, blood vessels, endothelial lining, arteries, etc. Inflammation and oxidative damage are caused by the free radicals from the food that we eat, the air that we breathe, and several lifestyle choices that we make. Foods like turmeric, ginger, garlic, and black pepper – are potent foods to curb inflammation. Additionally, eat an array of differently colored fruits and berries when they are in season.

.Prioritize sleep: Poor sleep or lack of sleep can be destructive to our heart health. This is because when we sleep, the heart gets a break and works lesser. The heart is a muscle and it requires recovery. Lack of sleep also increases insulin resistance, blood pressure, and inflammation.

.Stay active: Sitting excessively is like smoking. Make sure you are physically active throughout the day. The risks of heart attacks are more in people who live inactive lifestyles. Walking, yoga, Zumba, and trekking are extremely beneficial exercises for the heart.

.Cut out smoking: Both active and passive smoking is toxic to the heart. Smoking contributes to both oxidative damage and inflammation in the body. The chemicals emitted from cigarette cause plaque build-up in the arteries. It also depletes several vitamins and minerals and hardens the arteries.

.Get more raw food in your diet for its fiber and antioxidant intake.

10 foods that will help your heart stay young and healthy

.Good quality oils: like coconut oil, pure A2 Gir cow ghee, and mustard oil help boost good cholesterol and fight inflammation.

.Omega 3-rich foods: Omega 3 fatty acid is an important and extremely healthy fatty acid for the heart. It helps in curbing inflammation, heals arterial walls, and boosts HDL while lowering LDL. E.g.: fatty fish, flax seeds, walnuts, and chia seeds to name a few.

.Beetroot: for its ability to act as a vasodilator and high antioxidant content.

.Garlic: for its inflammatory and bad cholesterol-lowering properties. It also acts as a natural blood thinner.

.Organic tea (black, white, oolong, matcha): for its high antioxidant content, especially EGCG. Also, research now finds that it holds potent cholesterol-lowering properties and can prevent plaque build-up in the arteries.

.Fruits like grapes, pomegranate, and berries: for their high antioxidant content.

.Vitamin E-rich foods: for their ability to curb inflammation, fight free radicals, cell repair, and heal arteries. It’s a must-have for people who are exposed to cigarette and industrial pollution. E.g.: sunflower seeds, unsalted peanuts, avocados, almonds, and sesame.

.Magnesium-rich foods: for their ability to boost cardiac muscle health, and blood pressure. E.g.: all nuts and seeds, green leafy vegetables, cacao.

.Potassium-rich foods: plays a role in every heartbeat. It manages blood pressure, and cardiac muscle contractions and keeps the heart rhythm steady. E.g.: banana, avocados, pumpkin.

.Vitamin K-rich foods: for high antioxidant properties and preventing calcification of arteries. E.g.: green leafy vegetables, broccoli, prunes, avocado.

Foods to avoid

.Refined sugar and refined carbohydrate intake: Both of them can contribute to inflammation, spike blood sugar levels and thus increase the risk of a heart attack. Also, excess of both could lead to elevated triglyceride levels. On the other hand, complex carbs like dosas, idlis, rotis, hand-pounded rice, etc are all healthy carbs and can be included in your diet for good health and preventing the risk of a heart attack. People who give up on such complex carbs end up being deficient in Vitamin K2 – which can result in the calcification of arteries.

.Refined salt: Refined salt and MSG can create inflammation in the body, elevate blood pressure and cause water retention thereby burdening the kidneys. One can opt for Himalayan pink or rock salt after they keep their health professional in the loop.

Simple Swaps to keep your heart healthy.(photo:IANSLIFE)

Refined oils: Refined vegetable oils are rich in omega-6 fatty acids. Omega 6 is harmful to health as it leads to inflammation and oxidative stress in the body.

.Processed and packaged foods: Processed and packaged foods too are causative to increased rates of heart attacks and stroke. This is again because this packaged and processed food is prepared with low-grade refined oil which increases oxidative damage and inflammation in the body.

.Excessive tea and coffee, alcohol: Overconsumption of tea, and coffee can aggravate or cause acidity and inflammation, more so if the beverage contains sugar, cream, and other additives. Alcohol too can raise bad cholesterol, cause inflammation and elevate blood pressure.

ALSO READ-Nearly 14 mn US kids infected with Covid

Categories
Health Lite Blogs

Mindful practices into your everyday routine

Mindful habits to adopt for self-care.(photo:IANSLIFE)

Among many other formal meditation techniques, there are those that emphasise breathing awareness, compassion or kindness, or the use of mantras or other specific words or phrases. Every meditation technique is built on the simple act of becoming aware of the present moment…reports SHEELA KRISHNASWAMY

The 12th of September is recognised as Mindfulness Day, with the goal of educating people about the benefits and worth of practising mindfulness as well as how to do so. Research has proven that mindfulness training reduces stress. With mindfulness-based therapy, it may be feasible to change the affective and cognitive processes that are at the root of a number of clinical disorders.

There are many ways to include mindful practises into your everyday routine; here are three:

Mindful snacking:

According to studies, mindfulness therapies are being used more frequently to treat obesity in the hopes that these techniques may encourage behavioural change and boost weight loss. You could notice yourself snacking excessively or stress eating on occasion while working or watching online entertainment. When you eat, it’s crucial to be in the present. Put your current activities aside and concentrate on your meal. You might also include nutritious snacks in your diet, such as almonds. A handful of almonds may have satiating qualities that encourage a feeling of fullness, which may prevent hunger between meals.

It’s crucial to have nutritious snacks on hand, like almonds, during evening snack time or when watching movies, to help you resist the impulse to eat junk food. The secret is to keep your cupboard with a variety of healthy snacks, such as almonds, seasonal fresh fruits, popcorn kernels, makhana, and other healthy foods. Habits are difficult to break, so be patient with yourself.

Why healthy eating is important.

Mindful meditation:

Among many other formal meditation techniques, there are those that emphasise breathing awareness, compassion or kindness, or the use of mantras or other specific words or phrases. Every meditation technique is built on the simple act of becoming aware of the present moment.

Being aware of what is happening in the present moment is necessary for being able to see what is arising and what is fading. We find that by doing this and by letting thoughts to flow and go without attachment or trying to hold onto them, serenity and stillness arrive. We gradually grow to know our own minds and become aware of the frequent thought patterns we have. As a novice, you can start your meditation practise by sitting on the bed and focusing solely on your breath for 10 minutes each day. You would benefit more from the assistance of a qualified meditation teacher.

Five Bodyweight exercises for full body strength training and conditioning(IANSLIFE)

Mindful exercise:

Yoga has been demonstrated in tests to be more beneficial than non-mindful exercises for reducing the symptoms of anxiety. It has been suggested that yoga might be used as a basic healthcare intervention to help patients cope with anxiety. We all struggle with anxiety and stress on a daily basis. Given the uncertainty of the world around us and the constant change in our surroundings, it may be quite challenging to maintain a calm frame of mind.

Exercise that combines a mental and physical component is known as mindful exercise. It usually entails light to moderate physical exertion while simultaneously focusing the mind on breathing and meditation. Qigong, yoga, and tai chi are a few common mindful workouts. Exercise with awareness at least three times per week.

ALSO READ-Goan Bolinhas : Best tea time treat for sweet lovers

Categories
Lifestyle Lite Blogs

Resistance exercise to help cardiovascular health

Sleep quality and sleep disturbances improved some in all groups including the group that did not exercise…reports Asian Lite News

According to a new study, resistance exercise may be superior to aerobic exercise as a way to get better sleep, and sleep is important for cardiovascular health.

The study was published in the journal, ‘American Health Association’.

“It is increasingly recognized that getting enough sleep, particularly high-quality sleep, is important for health including cardiovascular health. Unfortunately, more than a third of Americans don’t get enough sleep on a regular basis,” said study author Angelique Brellenthin, PhD, assistant professor of kinesiology at Iowa State University in Ames, Iowa.

“Aerobic activity is often recommended to improve sleep, yet very little is known about the effects of resistance exercise versus aerobic exercise on sleep. The U.S. Department of Health and Human Services’ 2018 Physical Activity Guidelines Advisory Committee Scientific Report identified the need for more research into resistance exercise and sleep outcomes. Our study is one of the largest and longest exercise trials in a general adult population to directly compare the effects of different types of exercise on multiple sleep parameters,” he added.

Previous research has confirmed that not getting enough sleep (the recommended amount for adults is seven to eight hours a day) or getting poor quality sleep increases risks for high blood pressure, elevated cholesterol and atherosclerosis, which happens when fatty deposits build up in arteries. Not getting enough sleep is linked to weight gain, diabetes and inflammation, all of which can worsen cardiovascular disease. Sleeping too much or too little also has been shown to increase the risk of stroke, heart attack and death.

For this study, researchers enrolled 386 adults who met the criteria for overweight or obesity, which was a body mass index from 25-40 kg/m2. Participants were inactive and had elevated blood pressure, measuring from 120-139 mm Hg systolic (top number) and 80-89 mm Hg diastolic (bottom number). Participants were randomly assigned to a no-exercise group (for comparison) or one of three exercise groups (aerobic only, resistance only, or combined aerobic and resistance) for 12 months. Everyone in the exercise groups participated in supervised 60-minute sessions, three times a week, with the combination exercise group doing 30 minutes of aerobic and 30 minutes of resistance exercise.

The various workouts included:

1. Aerobic exercise participants could choose among treadmills, upright or recumbent bikes or ellipticals for their aerobic modality during each session. Researchers monitored their heart rates to keep them continuously in the prescribed heart rate range for a moderate-to-vigorous intensity exercise.

2. The resistance exercise group completed their sets and repetitions on 12 resistance machines to work all the major muscle groups in a session. The machines included leg press, chest press, lat pulldown, leg curl, leg extension, biceps curl, triceps pushdown, shoulder press, abdominal crunch, lower back extension, torso rotation and hip abduction. Participants performed three sets of 8 to 16 repetitions at 50-80 per cent of their one-rep maximum.

3. The combination group did 30 minutes of aerobic exercise at a moderate-to-vigorous intensity, and then two sets of 8 to 16 repetitions of resistance exercise on 9 machines instead of 12.

Study participants completed a variety of assessments at the start and at 12 months including the self-reported Pittsburgh Sleep Quality Index (PSQI), which measures sleep quality. Researchers also measured sleep duration; sleep efficiency (how much time one is actually asleep divided by the total amount of time the individual is in bed); sleep latency (how much time it takes to fall asleep after getting into bed), and sleep disturbances (how frequently sleep is disturbed by things like being too hot or too cold, snoring or coughing, having to use the bathroom or having pain). Lower scores on the PSQI indicate better quality sleep, ranging from 0 for the best sleep to 21 as the worst possible sleep. Scores greater than five are considered “poor quality sleep.”

The study found:

1. More than one third (35 per cent) of study participants had poor quality sleep at the beginning of the study.

2. Among the 42 per cent of participants who were not getting at least 7 hours of sleep at the study’s start, sleep duration increased by an average of 40 minutes in 12 months for the resistance exercise group, compared to an increase of about 23 minutes in the aerobic exercise group, about 17 minutes in the combined exercise group and about 15 minutes in the control group.

3. Sleep efficiency increased in the resistance exercise and combined exercise groups, but not in the aerobic exercise or no exercise group.

4. Sleep latency decreased slightly, by 3 minutes, in the group assigned to resistance exercise only, with no notable change in latency in the other participant groups.

5. Sleep quality and sleep disturbances improved some in all groups including the group that did not exercise.

Based on these findings, interventions focused on resistance exercises may be a new way to promote better sleep and improve cardiovascular health.

“While both aerobic and resistance exercise are important for overall health, our results suggest that resistance exercises may be superior when it comes to getting better ZZZs at night,” Brellenthin said.

“Resistance exercise significantly improved sleep duration and sleeps efficiency, which are critical indicators of sleep quality that reflects how well a person falls asleep and stays asleep throughout the night. Therefore, if your sleep has gotten noticeably worse over the past two stressful years, consider incorporating two or more resistance exercise training sessions into your regular exercise routine to improve your general muscle and bone health, as well as your sleep,” he added.

A study limitation is the researchers’ use of a self-reported sleep questionnaire to assess sleep rather than objectively monitoring sleep. (ANI)

ALSO READ-Its sports star Hardik’s super fun exercises