Strong and Fit Living

girl doing yoga pose In recent times, modern research has commenced its journey of unraveling the multitude of health advantages associated with the ancient practice of yoga. From addressing conditions like depression, stress, and anxiety to managing metabolic syndrome, diabetes, and thyroid issues, yoga's potential therapeutic effects are being explored. Recent studies have delved deeper into the intricate mechanisms that underlie these benefits. Emerging evidence suggests that yoga can reduce the body's inflammatory response, counteract stress-related genetic expressions, decrease cortisol levels, and enhance a brain protein responsible for growth and vitality. In addition to these physiological benefits, there is a subjective sense of well-being associated with yoga. Some enthusiasts even claim that it can produce intensely pleasurable experiences, including the elusive phenomenon called the 'coregasm' during yoga practice. Given the positive effects of yoga on overa...

Freedom of Stress According to the latest report from UNICEF, approximately 13% of individuals aged 10 to 19 worldwide have been diagnosed with a mental health disorder. This marks the first time UNICEF's flagship report has addressed the challenges and opportunities surrounding the prevention and treatment of mental health problems among young people. The report reveals that understanding adolescent mental health is complex and remains insufficiently studied and funded. These findings are supported by a series of review articles published in various Springer Nature journals. Among mental health disorders affecting young people, anxiety and depression account for over 40% of cases. UNICEF further highlights that globally, suicide ranks as the fourth most common cause of death among adolescents aged 15 to 19, following road injuries, tuberculosis, and interpersonal violence. In specific regions such as eastern Europe and central Asia, suicide is the leading cause of death among youn...

  Exercise  Experts advise that teenagers should engage in 60 minutes or more of moderate to vigorous physical activity daily, and here are some compelling reasons why: Exercise benefits both the body and mind, enhancing brain health, learning, and promoting better sleep. It triggers the release of feel-good chemicals, reducing the risk of depression and anxiety while fostering a sense of accomplishment and self-confidence. Regular exercise aids in maintaining a healthy weight, lowering the chances of developing conditions such as type 2 diabetes, heart disease, and high blood pressure. Additionally, it contributes to strong bones and helps individuals age gracefully by improving brain health, reducing the risk of Alzheimer's, and preventing falls and related injuries. A balanced exercise routine should include aerobic exercise, strength training, and flexibility activities. Aerobic exercises, like team sports (e.g., basketball, soccer, lacrosse, hockey, rowing), biking, runni...

  Namaste The term "yoga" originates from the Sanskrit word "Yuj," which signifies the union, connection, or joining of the mind, body, and soul. The ancient sage Patanjali authored the first yoga text in India over 2,000 years ago. In his teachings, Patanjali described yoga as the process of "citta-vrtti-nirodhah," which translates to "stilling the mind." This involved a combination of practices, including breath work, meditation, physical movements, purification techniques for the body, and ethical principles aimed at living a healthy and meaningful life. What does the research show? As yoga has gained popularity in recent times, its effects on mental and physical well-being have attracted the attention of researchers, who are discovering its numerous benefits. While yoga involves physical movements, it goes beyond enhancing strength and flexibility. A study involving untrained volunteers revealed that eight weeks of yoga practice resulted in n...

Doing yoga in mat Yoga encompasses various styles, with Hatha being one of the most popular. It focuses on physicality rather than stillness, emphasizing breath-controlled exercises (pranayamas), followed by a series of yoga postures (asanas) and a resting period (savasana). During yoga practice, the goal is to challenge oneself physically while maintaining a calm and accepting mindset, prioritizing the breath. Yoga promotes inner awareness and shifts the focus away from physical appearance. With no mirrors in yoga studios, practitioners are encouraged to turn their attention inward and develop a positive body image and self-acceptance. In fact, yoga has been beneficial in the treatment of eating disorders and programs promoting a healthy body image. Moreover, practicing yoga cultivates mindfulness, which extends beyond the mat into other areas of life. Mindful eating, characterized by nonjudgmental awareness of the present moment, is enhanced through yoga. Studies show that yoga pract...

The brain plays a crucial role in various aspects of thinking, such as memory, planning, decision-making, and more. These cognitive abilities significantly impact our ability to perform daily tasks and maintain independence. As individuals age, it is common to experience changes in thinking. For instance, older adults may encounter difficulties in finding words and recalling names, face challenges in multitasking, and experience mild declines in attention span. Understanding these common cognitive changes is essential for addressing the needs and concerns of older individuals. Researchers are actively engaged in studying normal brain aging and identifying factors that contribute to prolonged cognitive health in some individuals. The goal is to uncover protective measures for brain health as people age. By participating in clinical trials and studies, individuals can contribute to the ongoing research and become partners in discovering effective interventions. Platforms like the Alzheim...

  Aerobic exercise 1. Aerobic exercise Engaging in aerobic exercise is crucial for various bodily functions. It involves increasing your heart rate and breathing, providing a workout for your heart and lungs while boosting endurance. Insufficient aerobic exercise is evident when you struggle to climb stairs without becoming excessively winded. To condition your heart and lungs, as well as improve blood circulation to your muscles for efficient functioning, incorporating more aerobic exercise is recommended. Additionally, aerobic exercise promotes relaxation of blood vessels, reduces blood pressure, burns body fat, lowers blood sugar levels, alleviates inflammation, enhances mood, and increases "good" HDL cholesterol. When combined with weight loss, it can also lower levels of "bad" LDL cholesterol. Over time, aerobic exercise reduces the risk of conditions like heart disease, stroke, type 2 diabetes, breast and colon cancer, depression, and falls. Aim to engage in 1...

  Muscle Building   "If I had a dollar for every time a client told me, 'I don't want to look bulky, I just want to look toned,' I would be living a luxurious lifestyle. However, here's the truth: 'Toning' is not a real concept. It is merely a marketing term created to attract women. Muscles inherently possess tone, but if they are hidden beneath a layer of fat, they won't be visible. Muscles can only grow or shrink; you can either build more muscle or accumulate more fat. Achieving a 'toned' appearance requires two things: gaining muscle and losing fat. To preserve lean muscle, it becomes crucial for women over 40. As we age, muscle loss occurs at a rate of 3-8% per decade, with perimenopause further accelerating this decline. Muscle acts as a 'Fountain of Youth' as it directly influences our aging process. It enhances strength, energy, stamina, and reduces the risk of falls and fractures. Additionally, increasing lean muscle improves o...

    When it comes to physical fitness, the focus is often on how to initially 'get' fit. However, the real challenge lies in maintaining it," explains Falko Sniehotta, a professor specializing in behavioral medicine and health psychology at Newcastle University. According to the official UK guidelines, adults are recommended to engage in strength exercises, along with 150 minutes of moderate activity or 75 minutes of vigorous activity each week. Unfortunately, a significant portion of the population falls short of these targets. The Health Survey for England in 2016 revealed that 34% of men and 42% of women failed to meet aerobic exercise goals, and even more, 69% and 77% respectively, did not engage in sufficient strengthening activities. A recent report from the World Health Organization highlighted that people in the UK were among the least active globally, with 32% of men and 40% of women reporting inactivity. Additionally, obesity is contributing to the prevalence of ...

      Exercise extends beyond its physical effects, encompassing more than just building aerobic capacity and muscle strength. While it can undoubtedly enhance your physical health, transform your physique, trim your waistline, and even enhance your sexual experiences, these outcomes often aren't the primary driving forces behind individuals' commitment to regular physical activity. The true motivation lies in the immense sense of well-being that exercise brings. People who engage in consistent exercise routines report feeling an elevated level of energy throughout the day, experiencing improved sleep patterns, sharpened memory, and a greater sense of relaxation and positivity towards themselves and their lives. Moreover, exercise emerges as a powerful remedy for many prevalent mental health issues. Scientific evidence demonstrates that regular exercise can significantly impact conditions such as depression, anxiety, and ADHD in a positive manner. It serves as an effectiv...