Exercises

Best Dementia Workout

Empowering Minds: Understanding Dementia And Nurturing Cognitive Health

Dementia is a very rare neurological condition .It majorly affects cognitive functions, memory, and day to day activities. While there is no cure of dementia by a particular medicine , research suggests that regular exercise can help in improving the wellbeing of individuals who are affected from dementia and quality of life for individuals living with dementia exercise. Regular and proper Exercise can help in regulating cognitive function, reducing behavioural symptoms, enhancing mood, and maintaining physical function.

Dementia Exercise

Dementia Walking Exercise

Dementia Walking Exercise

Walking is a simple and dementia exercise activity that provides numerous benefits for individuals with dementia. It improves cardiovascular health, strengthens muscles, and enhances balance and coordination. Taking regular walks in a safe and familiar environment can also provide a sense of independence and prevent mood swinging.

Tai Chi Dementia Exercise

Tai Chi is a quite gentle and slow-moving exercise that combines flowing movements with deep breathing which can be collectively called as meditation. It has been very beneficial in improving balance, reducing falls, and in promoting relaxation and widely helps in stress reduction, which can be beneficial for individuals with dementia.

Dancing

Dancing

Dancing is not only enjoyable but also an effective … Read More

Lower Body Exercises At Home

A Guide To Lower Body Exercises For Strength And Stability

Are you tired of the proverbial lower body exercise that seems to have made itself at home around your waistline? It’s time to raise a glass to a new fitness trend that promises to tackle this amusing yet stubborn problem head-on lower body exercise.

Yes, you heard it right. Fitness enthusiasts and exercise lovers are tapping into a unique approach to shedding those extra pounds accumulated from indulging in their favourite brews. This unconventional workout routine combines the love for beer with the determination to achieve a trimmer physique, creating a harmonious blend of fun and fitness.

Lower Body Exercise

Gone are the days of feeling guilty about enjoying a cold with friends. With lower body exercises, you can turn your guilty pleasure into a catalyst for positive change. Imagine raising your glass, not just to the taste of that hoppy goodness, but also to a healthier and more toned version of yourself.

The concept behind lower exercises is simple yet ingenious. It involves incorporating beer-related elements into your lower body exercise routine to engage the specific muscles often neglected by traditional practices. From keg lifts to pint curls, these exercises target the abdominal area and strengthen the arms, shoulders, and core.

But the benefits of lower body exercise go beyond the physical. They inject a sense of enjoyment and humour into … Read More

Dynamic Resistance Training

7 Exercises To Control Hypertension

Hypertension or high blood pressure is a common problem for which you can take medicines. But there is another way to control hypertension. Exercising can help safely control your blood pressure. And you can practice these exercises at home.

How Is Exercising Helpful In Controlling Hypertension?

Exercises, especially light activities help control hypertension from within. They release hormones that make you feel good from the inside and this feeling helps bring the blood pressure to normal levels.

Here’re 7 Exercises That Can Help In Controlling High Blood Pressure

  1. Walking
Walking

Walking has a very positive impact on the body and mind. First, it is a low-impact cardio exercise that can boost your cardio health in the long run. Second, it releases serotonin which is a feel-good hormone. Studies have found that walking 10,000 steps a day can reduce high blood pressure and increase stamina as well.

For walking, access a public park or a secluded stretch where you can walk without any distractions. You can walk anytime you are free but your focus should be on nature. After walking, relax your body and mind with a warm bath and a cup of tea.

  1. Jogging
Jogging

If you don’t have mobility problems like knee pain, you can go jogging which is brisk walking or you can increase … Read More

Practicing Walking Lunges

7 Reasons For Practicing Walking Lunges

If you want to tone your thigh muscles and get a strong lower body then you should do walking lunges. A modified version of regular lunges, walking lunges tones thigh muscles, boosts strength, strengthens the core, improve stability, and enhance aesthetic performance.

If building your lower body is your objective then you should do walking lunges. There are three types of walking lunges – Stationary Lunges, Walking Lunges, and Walking Lunges With Weight – that you can practice at home. The benefits of the exercises will be visible within a couple of days.

Read on to know how to perform the exercises and the advantages of a workout

Types Of Lunges

  1. Stationary Lunges
Stationary Lunges

How To:

• Stand straight with your feet hip-width apart
• Take the first step with your right foot and flex your right knee
• Your right thigh should be parallel to the floor and your left leg should be stretched
• Get up and bring your right foot back to its position
• Repeat it with the left foot

Benefits: It involves a downward movement that gives a strong, eccentric contraction to hams, quads, and glutes. The entire weight of the body falls on the forward leg and the back leg support the body in maintaining balance. Also, both legs take equal pressure to push … Read More

Eye Soothing Exercises Recommended By Baba Ramdev

12 Eye Soothing Exercises Recommended By Baba Ramdev

Eyes are the most valuable of all gifts by nature but they need care. If you take care of your eyes, you won’t face any problems with your eyesight. Baba Ramdev, the spiritual guru from India, has some good suggestions for your eyes.

Baba Ramdev is a renowned yoga teacher with a special focus on yoga therapies for curing illnesses. The yoga guru recommends the following exercises for the eyes.

  1. Eye- Rotation- Up and Down
Eye- Rotation- Up and Down

It involves moving your eyes constantly to relieve muscular strain. It keeps the eyes healthy and improves vision as well.

How To:

• Sit down with your back straight and legs stretched out
• Place your hands on your knees and make a thumbs-up gesture with your right hand
• Fix your gaze on the right thumb and slowly move the gaze upwards while keeping your neck straight
• Again bring the gaze down to the thumb
• Do it 10 times with both thumbs with a 15-second break between each rep

  1. Eye-Rotation- Sideways
Eye-Rotation- Sideways

It involves moving eyes towards the sides and it is good for people suffering from vision problems like myopia and hypermetropia.

How To:

• Sit down in Padmasana with your spine and head straight
• Stretch your arms forward, clasp your hands, but keep your thumbs up
• Fix your … Read More

Exercises To Cure Scoliosis Spinal Curve

10 Exercises To Cure Scoliosis Spinal Curve

Some people have their spine curved towards a side. It is called scoliosis. It isn’t a disease by a condition caused due to cerebral palsy, spinal trauma, neuromuscular problems, or incorrect gravity response. It can affect but women are eight times more vulnerable to this condition.

What Is The Treatment Of Scoliosis?

Scoliosis can be treated with bracing exercises that can reverse the curve back to normal. Exercises could take some time in giving results but it is the most reliable way to cure scoliosis.

Here’re The 10 Best Scoliosis Exercises

  1. Scoliosis Pilates
Scoliosis Pilates

Targets: Lower Back, Lats, Glutes, Hamstrings

How To:

• Lie down on your back with your knees flexed and feet flat on the floor
• Grab a small gym ball between your knees to start
• Lift your hips to raise your mid-body and hold it for 3 seconds
• Come down and repeat it 10 times

  • Scoliosis Yoga – Cat Pose
Scoliosis Yoga – Cat Pose

Targets: Upper/Lower Back, Glutes

How To:

• Come down on all your fours
• Push your lower back down and try to look at the ceiling
• Draw the belly in to form a hunchback and look at your navel
• Relax and repeat it 20 times

  1. Scoliosis Breathing Exercise
Scoliosis Breathing Exercise

Targets: Upper/Lower Back

How To:

• Lie down on your back with your fingertips … Read More

Toned And Sculpted Butt In 20 Minutes

How To Get A Toned And Sculpted Butt In 20 Minutes?

Toned butts are an asset as they strengthen the glute muscles that help in walking, standing, sitting, running, balancing, and doing chores with much ease and convenience. And it is easier to get a firm and round butt with the following exercises.

Do These Exercises For 20 Minutes Daily

  1. Standing Alternate Cross Kicks
Standing Alternate Cross Kicks

Target: Glutes, Adductors

How To:

• Stand straight with your hands by your sides and feet hip-width apart
• Raise your hands vertically up to your shoulder level to start
• Lift your right leg and try kicking your left hand with it
• Make sure you don’t lower your left hand or bend your back while kicking
• Repeat it with the left leg
• It completes one set
• Do 3 sets of 15 reps

  1. Weighted Walking Lunges
Weighted Walking Lunges

Target: Glutes, Lower Abs, Quadriceps, Hamstrings

How To:

• Stand straight with your feet shoulder-width apart and hands by your side
• Grab a 10-pound dumbbell in each hand, roll your shoulders back, push your chest up, and look straight to start
• Take a step with your right leg and flex your knees to bring your body down while keeping your back straight
• Get up and move forward with your left leg
• Now repeat it with the left leg forward, bending down, … Read More

Exercise For Belly Fat

10 Exercises That Burn Side Flab Faster

It is easier to burn belly fat with exercise and you will be surprised to know that only half an hour of exercise on alternate days is sufficient to burn side fat. Also, exercises that burn side flab can tone up your oblique muscles as well.

Here’re 10 exercise that burn belly fat you can practice at home

Starfish Exercise For Belly Fat

Starfish Exercise

A variation of side plank, starfish is considered great exercises that burn side flab. And this challenging pose also develops balance.

How To:

• Come in the side plank position
• Straighten your back and balance your position to start
• Raise your leg and straighten it
• Raise your hand and touch your toes with your fingers
• Wait for a while and return to the starting position
• Do 15 reps from each side

Side Plank Circles

Side Plank Circles

Side plank circles exercise has several advantages as it works on oblique muscles, lowers belly pooch, and tones bum. It also reduces muffin tops and love handles.

How To:

• Come in the side plank position
• Engage your core to start the exercise
• Raise your leg and straighten it in a horizontal position
• Start creating big circles by moving your leg
• First more it in the clockwise direction and then in … Read More

Arm Exercises To Reduce Arm Fat At Home

A Dozen Arm Exercises To Reduce Arm Fat At Home

Exercise are necessary to rid your arm of unnecessary fat and strengthen and tone your arm muscles. And the good thing is that you don’t need weight for the exercises to reduce arm fat.

Here’re 12 exercise to reduce arm fat you can practice at home

Arm Circles

Arm Circles Exercise

It is a simple exercises to reduce arm fat that you can practice at home without requiring additional accessories like a bench or belt.

How To:

• Stand straight with your feet closed and hands by your sides
• Lift your hands laterally to your shoulder level with the palms facing down
• Start moving your arms in the clockwise direction without bending your back or knees
• Complete 10 reps in clockwise and 10 in the anti-clockwise direction
• Do 3 sets of 10 reps each

Wall Push-Ups Exercise For Arm Fat

Wall Push Ups

It is a great exercise as it works for the shoulders, upper back, biceps, and triceps.

How To:

• Stand straight within 1-2 feet distance from a wall
• Reach your arms to the wall and spread them wider than your shoulders on the wall
• Open your feet slightly and push your body towards the wall by folding your arms
• Stop before your chin touches the wall and come back
• It … Read More

Exercises To Build Your Obliques And Strengthen

12 Exercises To Build Your Obliques And Strengthen Your Core

Obliques are important muscles that support your core movements and strengthen your spine so it remains straight and stable. It is for this reason that most exercises focus on obliques. These obliques exercises are simple but they work well for strengthening core, obliques, shoulders, abdominal muscles, and thighs.

Here’re the 12 exercises that can build your oblique muscles & helps in core strengthening.

Side Planks Core Strengthening Exercises

The exercise will build your obliques and also improve your core, shoulders, and hips.

Side Planks Core Strengthening Exercises

How To:

• Lie on your right side with your body from head to toe in a straight line
• Lift your body with the right elbow to come to the starting position
• Raise your hips while keeping the body in a straight line
• Hold the position for 30 seconds
• Change position to the left side and do 5 reps each

Side Plank Dips

It is a more challenging position for obliques. Also, it is good for your core, hips, and shoulder muscles.

Side Plank Dips Exercise

How To:

• Come to a Side Plank position with your hips raised
• Drop and raise your hips a couple of times
• Change side to repeat from the other side

Side Plank Leg Raises

It is a good exercise as it will boost your … Read More