Staff

Benefits, Exercises

10 Aerobic Exercise Examples: How to, Benefits, and More

/

Overview

Aerobic exercise is any type of cardiovascular conditioning. It can include activities like brisk walking, swimming, running, or cycling. You probably know it as “cardio.”

By definition, aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during aerobic activities. Aerobic exercise helps keep your heart, lungs, and circulatory system healthy.

Aerobic exercise differs from anaerobic exercise. Anaerobic exercises, such as weightlifting or sprinting, involve quick bursts of energy. They’re performed at maximum effort for a short time. This is unlike aerobic exercises. You perform aerobic exercises for a sustained period of time.

Read on to learn more about aerobic exercises you can try at home and at the gym. And remember, always talk to your doctor before beginning a new aerobic exercise routine.

At-home aerobic exercise

Cardiovascular exercises can be done at home. There are many you can do with little to no equipment, too. Always warm up for 5 to 10 minutes before starting any exercise.

Jump rope

Equipment: gym shoes (sneakers), jump rope

Benefits: Jumping rope helps develop better body awareness, hand-foot coordination, and agility.

Safety: Your jump rope should be adjusted for your height. Stand with both feet on the middle of the rope and extend the handles to your armpits. That’s the height you’re going for. If it’s too long, cut or tie it to avoid tripping on the rope.

Duration and frequency: 15 to 25 minutes, 3 to 5 times per week

Following a jump rope circuit is a great indoor or outdoor activity, though you’ll want to make sure you have plenty of space. Your circuit routine should take 15 to 25 minutes to complete.

If you’re a beginner:

  1. Start by jogging forward as you swing the jump rope over your head and under your feet. Do this move for 15 seconds.
  2. Next, reverse your direction and jog backward as you continue to swing the jump rope. Do this move for 15 seconds.
  3. Finish your set by doing a hopscotch jump for 15 seconds. To do this move, jump rope in place, and as you jump, alternate between jumping your feet out to the sides and then back to the center, similar to how you’d move them while doing jumping jacks. Do this move for 15 seconds.
  4. Rest for 15 seconds between sets.
  5. Repeat 18 times.

If you’re an intermediate exerciser, you can perform the moves for 30 seconds and rest for 30 seconds between sets. The advanced circuit should be performed for 60 seconds at a time, followed by 60 seconds of rest.

Aerobic strength circuit

Equipment: gym shoes (sneakers), sturdy chair or couch for dips

Benefits: This exercise increases heart and cardiovascular health, builds up strength, and tones major muscle groups.

Safety: Focus on proper form with each exercise to avoid injury. Keep your heart rate at a moderate level throughout. You should be able to carry on a brief conversation during this exercise.

Duration and frequency: 15 to 25 minutes, 3 to 5 times per week

This aerobic circuit is designed to get your heart rate up. Perform the following strength exercises for 1 minute:

  • squats
  • lunges
  • pushups
  • dips
  • torso twist

Then jog or march in place for 1 minute for your active rest. This is one circuit. Repeat the circuit 2 to 3 times. You can rest for up to 5 minutes between circuits. Cool down afterward with some light stretching.

Running or jogging

Equipment: running shoes

Benefits: Running is one of the most effective forms of aerobic exercise. It can improve heart health, burn fat and calories, and lift your mood, just to name a few.

Safety concerns: Choose well-lit, populated running routes. Let someone know where you’ll be.

Duration and frequency: 20 to 30 minutes, 2 to 3 times per week

If you’re a beginner, run for 20 to 30 minutes twice a week. Your pace should be conversational during the run. You can alternate between 5 minutes of running and 1 minute of walking to start. To stay injury-free, always stretch after your run.

Walking

Equipment: gym shoes (sneakers)

Benefits: Walking daily can reduce your risk of heart disease, obesity, diabetes, high blood pressure, and depression.

Safety: Walk in well-lit and populated areas. Choose shoes that offer good ankle support to reduce your risk for injury.

Duration and frequency: 150 minutes per week, or 30 minutes 5 days a week

If walking is your main form of exercise, aim to get 150 minutes per week. This can be broken down into 30 minutes of walking 5 days a week. Or, walk briskly for 10 minutes at a time, 3 times each day.

You can also use a fitness tracker to keep tabs on how many steps you take each day. If your goal is to walk 10,000 steps a day, start with your base (current amount you walk) and slowly up your daily step count. You can do this by increasing your daily steps by an extra 500 to 1,000 steps a day every 1 to 2 weeks.

So, once you’ve identified your base, add an extra 500 to 1,000 steps. Then, 1 to 2 weeks later, increase your daily step count by an additional 500 to 1,000 steps.

Aerobic gym exercises

Your local gym is a great place to get in some aerobic exercise. They probably have equipment like treadmills, stationary bikes, and elliptical machines. There may be a pool for you to swim laps in, too.

If you aren’t sure how to use a type of exercise equipment, always ask a professional or trainer for assistance.

Swimming

Equipment: pool, swimsuit, goggles (optional)

Benefits: Swimming is a low-impact exercise, so it’s good for people prone to or recovering from an injury or living with limited mobility. It can help you tone your muscles and build strength and endurance.

Safety: Avoid swimming alone and, if possible, choose a pool with a lifeguard on duty. If you’re new to swimming, begin by enrolling in swim lessons.

Duration and frequency: 10 to 30 minutes, 2 to 5 times a week. Add 5 minutes to your swim time each week to increase your duration.

If your gym has a pool, try swimming as aerobic exercise. It’s a nonimpact workout, so it’s a good choice if you’re prone to injury. You’re also increasing your heart rate, toning your muscles, and building strength and endurance — all without adding additional strain to your body.

You can start by swimming laps using one stroke, such as freestyle. As you swim more, add additional strokes. For example, you could do 1 to 4 laps of freestyle followed by 1 to 4 laps of breaststroke or backstroke.

If you get tired, rest on the side of the pool between laps. Always follow the safety instructions and guidelines of the pool where you swim.

Stationary bike

Equipment: stationary bike

Benefits: This low-impact exercise can help develop leg strength.

Safety: Ask a trainer at the gym for help adjusting the bike so that the seat is the correct height. This will help reduce your risk for injury or falling off the bike.

If you’re biking at home, a general rule is to adjust the bike seat height to maintain a 5- to 10-degree bend in your knee before reaching full extension. Doing so reduces compression on your knee joint. It’s not recommended to fully extend your knee while peddling on a stationary bike.

Duration and frequency: 35 to 45 minutes, 3 times per week

Riding a stationary bike is another option for low-impact cardio. Stationary bikes are a good cardiovascular workout, help you develop leg strength, and are easy to use. Many gyms and workout studios offer cycling classes, which use stationary bikes. But you can still benefit from a stationary bike workout without taking a class.

After stretching and warming up by cycling at an easy rhythm for 5 to 10 minutes, increase your pace to 15 miles per hour and aim for 20 to 30 minutes of steady cycling. Cool down for 5 minutes. Stretch to finish.

Elliptical

Equipment: elliptical machine

Benefits: Elliptical machines provide a good cardiovascular workout that’s less stressful on the knees, hips, and back compared to the treadmill or running on the road or trails.

Safety: Look forward, not down. Use the handlebars if you feel unsteady or to help you get on and off the machine.

Duration and frequency: 20 to 30 minutes, 2 to 3 times per week

The elliptical machine may seem intimidating at first, but it’s easy to use once you get the hang of it. After warming up, keep your posture upright while you use your legs in a pedal motion to move the machine. Look forward the entire time, not down at your feet. Keep your shoulders back and abdominal muscles engaged. Cool down and exit the machine to stretch.

Increase the resistance on the machine for a more challenging workout.

Aerobic class workouts

If you don’t like exercising on your own, a class can provide a supportive and encouraging environment. Ask the instructor to show you proper form if you’re new. They can help you modify the exercises if you’re a beginner, if necessary.

Attend group classes at your local fitness center 2 to 3 times per week to start. You can always go more frequently later on if you enjoy the workout.

Cardio kickboxing

Equipment: gym shoes (sneakers)

Benefits: Kickboxing is a high-impact exercise that builds strength and endurance. It may also reduce stress and improve your reflexes.

Safety: Drink plenty of water throughout the class. Take a break if you feel dizzy.

Duration and frequency: 60 minutes, 1 to 3 times per week

Cardio kickboxing is a mix of martial arts, boxing, and aerobics. Your class may start with a warmup of jogging, jumping jacks, or strengthening exercises, such as pushups. Then expect a series of punches, kicks, and hand strikes for the main workout.

There may be core or strengthening exercises at the end. Always finish your workout with a cooldown and stretch. Drink plenty of water throughout the class.

Zumba

Equipment: gym shoes (sneakers)

Benefits: Zumba is beneficial for heart health, improves coordination, tones your entire body, and may help relieve stress.

Safety: Drink lots of water during the class. Take a break if you feel tired or dizzy. You may want to wear shoes that provide good ankle support if you’re prone to ankle injuries.

Duration and frequency: 60 minutes, 1 to 3 times per week

If you like to dance, Zumba is a fun choice for an aerobic workout. After warming up, your instructor will instruct the class through easy-to-follow dance moves set to upbeat music. You’ll finish with a cooldown and stretch.

Shoes are required. Drink plenty of water throughout the class. You can always take a break and rejoin if you get tired.

Indoor cycling class

Equipment: stationary bike, cycling shoes (optional), padded bicycle shorts or pants (optional)

Benefits: Indoor cycling classes build strength and improve muscle tone and cardiovascular endurance.

Safety: If your new or need a refresher, ask the instructor to help you set up the stationary bike. Lower your resistance if you get tired, or take a break if you feel lightheaded.

Duration and frequency: 45 to 60 minutes, 1 to 3 times per week

Unlike a leisurely bike ride, a cycle class will get your heart rate up. It may include resistance and climb (incline) portions for maximum training benefits. This will help you build strength and tone your muscles. Some classes require cycle shoes that you “clip” into the bike. You can usually rent these at your facility.

Most classes are 45 to 60 minutes long and include a warmup, cooldown, and stretch. Bring water with you to the class. If you’re new, you can reduce the resistance on the bike and peddle lightly for a break if you get tired.

How much aerobic exercise do you need?

The American Heart Association recommends 30 minutes or more of aerobic exercise five or more days each week. That can be broken up, though. For example, you can take three, 10-minute walks throughout the day.

You should also add in two or more anaerobic strengthening sessions each week that focus on major muscle groups. If you’re new to exercise, see your doctor. They can assess your health and recommend a fitness routine that’s safe and effective for you.

Benefits, Health

7 Health Benefits of Masturbating That Prove You Should Be Feeling Yourself All The Time

/

Let’s say you’re bored, horny, single, socially distancing from a sexual partner, or even living with a partner but craving some coveted alone time. What do these situations have in common? Easy: All can be improved thanks to the many benefits of masturbating.

From lowered anxiety and better sleep quality to heightened sexual pleasure and beyond, the many benefits of masturbating a person stands to receive from feeling themselves are highly personalized. According to double board certified OB/GYN Renee Wellenstein, MD, because healthy effects vary from person to person, it’s hard to say how often a person should masturbate in order to achieve them. For example, she says “if someone is having more stress, maybe they’ll need to masturbate more often than someone who is having less stress to get the same effect.” The best way to find out what’s best for you, of course, is to get down to business and experiment.

To that end, it makes sense if you don’t need any additional convincing to make use of the new vibrator you just bought. But, since there’s a good chance you’re stuck inside while sheltering in place, why not take solace in knowing that the perks of pleasuring yourself extend far beyond your immediate orgasm. Below, learn seven science-backed, expert-confirmed health benefits of masturbating.

1. Reduced stress and anxiety

Feeling anxious as a result of the troubling news surrounding the coronavirus? First, know you’re not alone, and second, try touching yourself. Seriously. “Deep breathing is often experienced with physical pleasure, coupled with a rise in heart rate at climax, which can help to reduce anxiety and calm nervousness,” says physical therapist and pelvic-health specialist Amanda Olson, DPT.

The changes in breathing, coupled with the release of endorphins or happy hormones, like dopamine and oxytocin, during masturbation can help to produce an overall sense of well-being, she adds. And according to Dr. Wellenstein, those endorphins can actually provide you with a natural high that makes you feel happier.

2. Increased sexual pleasure

“Masturbation increases awareness of what sensations you like and how you like to be touched,” says Olson. Because of this, solo sex can lead to better partnered sex. “Once you have a better understanding of what your body likes and needs, you can communicate those needs to your partner for better intimacy together,” she adds. After all, how is anyone going to please you if you don’t know how to please yourself?

3. Boosted heart health

Anyone who’s ever masturbated before is likely aware of how hard or fast your heart may beat during and after the session (depending on the intensity and whether or not you reach climax). And that’s good for your heart health.

“[Masturbating] is like a small workout for your heart, similar to the effects of a brisk walk, but with a much more satisfying ending.”  —physical therapist and pelvic-health specialist Amanda Olson

“This little boost is like a small workout for your heart, similar to the effects of a brisk walk, but with a much more satisfying ending,” says Olson. “Three times per week would mirror that of a gentle exercise class.”

4. Improved sleep quality

Need a better night’s sleep? You probably already know where this is going: According to a 2019 study published in a 2019 study, “orgasms achieved through masturbation were associated with the perception of better sleep quality.” Dr. Wellenstein notes that this is due to the release of a hormone called prolactin, which is released during orgasm and makes you feel tired, as well as oxytocin, which makes you feel relaxed.

I’d be lying if I said I never masturbated to fall asleep; anecdotally, I find it to be a way more effective method than popping a melatonin gummy.

5. Decreased vaginal dryness

“During arousal, fluid is secreted from glands on either side of the vagina, which helps with lubrication,” says Dr. Wellenstein. And while a tube of good (water-based) lube is still a vagina’s best friend, regularly masturbating can help to increase the amount of natural lubrication you produce during sexual activity (by yourself or with a partner).

6. Pelvic floor health gains

According to a 2015 study, “women who were sexually active were more likely to have a strong pelvic floor.” And the strength of your pelvic-floor muscles play a role in determining sexual wellness and satisfaction. Olson says this is because physical touch increases blood flow to the muscles, nerves, and tendons in the pelvic floor, and the powerful muscle contractions that come along with it. “With repeated practice, this can help to improve pelvic floor strength, power, and coordination.”

7. Reduced general pain

Next time menstrual cramps kick in, consider reaching for a vibrator instead because one of the benefits of masturbating is that it can help to ease that discomfort. “At climax, the pelvic floor muscles contract maximally followed by a period of maximal relaxation, which can help reduce the pain associated with menstrual cramps,” says Olson.

In fact, masturbating goes beyond relieving cramps and may actually work as a natural pain reliever. “Due to the release of endorphins, it helps reduce the brain’s response to pain,” says Dr. Wellenstein.

Some of these benefits of masturbating even work together to create new perks. “Indirectly, many of the benefits above, including reducing stress and tension and improved sleep, may help improve the immune system, which seems pretty important right now,” says Dr. Wellenstein. So, of course, still stay at home and follow guidelines to stop the spread of the coronavirus, but do embrace these benefits as even more evidence you can feel great about spending any free time you have pleasing yourself.

General, Benefits, Health

World Coconut Day 2020 – History of Coconut Day, Significance, Health Benefits, Interesting Facts & Wishes

/

World Coconut Day: World Coconut Day is observed on 2 September 2020 with an to create awareness about the importance of the coconut across the world. World Coconut Day is celebrated by the Asian and Pacific Coconut Community (APCC) and its member states every year. Get more information about the History of World Coconut Day, APCC, Health benefits of Coconut from this article. 

World Coconut Day 2020

World Coconut Day is observed on 2nd September every year by the Asian and Pacific Coconut Community (APCC). World Coconut Day 2020 aims to encourage investments and promote the development of the coconut industry in the member countries of APCC. The World Coconut Day is celebrated to make the people understand that Coconut has a vital role in poverty reduction. 

What is the History of World Coconut Day?

World Coconut Day was established in the year 2009. The day is observed to commemorate the formation day of APCC which functions under the aegis of the United Nations Economic and Social Commission for Asia and the Pacific (UN-ESCAP). World Coconut Day is observed to highlight the importance and uses of coconuts. World Coconut Day is an occasion to interpret policies and express the plan of action in this sector. 

APCC is an inter-governmental organization that consists of 18 member countries that are mandated to promote, coordinate, and harmonize coconut developmental activities of the Asian Pacific region. Several major coconut-growing countries, including India, are members of the APCC. It is headquartered in Jakarta, Indonesia. 
APCC
Type: Inter-governmental organization
Headquarters: Jakarta, Indonesia
Membership: 18 countries

Coconut

Coconut belongs to Arecaceae, the palm tree family. Coconut is the only living species of the genus Cocos. It is a mature fruit of the Cocos nucifera palm. It is an indispensable food item for the people of South and South-East Asia and the Pacific islands. The Coco palm grows well in tropical climates as it requires moist, sandy, well-drained soil. It flourishes well in the saline-rich coastal regions. The Palm Coconut can reach more than 100 feet in height. The life span of Palm Coconut is about about 75 to 100 years.

Initially, after planting, it takes 4-5 years to begin their first produce. A single coconut palm has the ability to yield 20-150 mature nuts in a year. The outer husk is light green. As the nut matures, it becomes dry and turns gray. The husk or the exocarp is about 1-2 inches in thickness and made of tough fibers. Underneath the husk, kernel-endosperm, a woody shell enclosing inner edible meat, is present. The harvested mature coconut fruit contains some amount of sweet water inside its central hollow cavity surrounded by the white meat,. the endosperm. The fruit with its shell, kernel (meat), and water together constitute a Coconut.

What are the health benefits of Coconut?

Cocunt is a complete food rich in vitamins, calories, and minerals. The various health benefits of Coconuts are listed below:

A coconut carrying 400 g edible meat and around 30-150 ml of water holds all the daily-required essential including minerals, vitamins, and energy of an average-sized individual.
The 100 g kernel holds 354 calories. 
The meat of the coconut is disproportionately high in saturated fats when compared to other common edible nuts.
The lauric acid, a saturated fatty acid in the coconut, increases good-high-density lipoprotein (HDL) cholesterol levels in the blood. It is also good for coronary arteries by preventing vessel blockage.
Coconut water contains simple sugar, electrolytes, minerals, and bioactive compounds like cytokinin, and enzymes such as polymerases, acid phosphatase, catalase, dehydrogenase, peroxidase, etc. The enzymes help in metabolism and digestion.
Coconut oil is commonly extracted from Copra or dry kernel. The oil is an excellent emollient agent. It can be used used in cooking, applied over the scalp as hair nourishment, employed in pharmacy and medicines.
Coconut kernel is an excellent source of minerals such as copper, calcium, iron, manganese, magnesium, and zinc.
Coconut is a source of B-complex vitamins such as riboflavin, folates, niacin, thiamin, and pyridoxine. 

How to Celebrate World Coconut Day

World Coconut Day is celebrated by raising awareness about the health and commercial benefits of Coconut. Celebrated Coconut that was planted in tropical regions for millions of years. On this day, the entire world celebrates one of nature’s healthiest foods. In India, Coconut Development Board celebrates World Coconut Day.

  • On this day, crack open a coconut, if you have never done it. It will be a lot of fun to crack into a real coconut.
  • Cook special coconut-based food and serve it to your loved ones.
  • You can also throw a party, and provide coconut based dishes and drinks.
  • Post and share your World Coconut Day celebrations on social media using the hashtag #WorldCoconutDay.

Coconut – Interesting Facts

Coconut is be used as a flotation device.

In Asian and Pacific Ocean cultures the coconut figures in creation stories and myths.

Coconut trees can’t be grown away from the shore without human beings transporting it.

Other than India, ancient coconut fossils have been found in Australia and Columbia.

It is said that the coconut fruit can travel up to 100 days on the ocean’s tide and still germinate.

Over 100 species of coconut trees are present. It includes dwarf varieties.

Coconut used to be spelled “cocoanut.”

In the Maldives, Coconut is in the nation’s coat of arms and is the national tree.

Coconut is used in religious ceremonies in India. It is prominent in the Hindu religion.

The coconut tree contains both male and female flowers but doesn’t self-pollinate.

The tree has an unusually shallow, fibrous root system that lacks a tap root and root hairs.

The trunk of a coconut tree is used in the construction of bridges, houses, and boats.

In the 1970s, General Marcos of the Philippines built a palace from coconut timber.

Sap from the unopened coconut flower can be made into “coconut vodka.”

Coconut Day – Wishes

May the God of the sea give all the happiness to you and your family. Let’s celebrate this healthy festival of coconut day.

On this coconut-y occasion, I wish you a bright, happy, and world coconut day.

Let us spread love & happiness on this precious day of world coconut day.

Special Wishes to you and your family on World Coconut Day. Let us offer prayers to God of the sea to bless every people on earth.

Let’s spread kindness and love all around to keep a healthy environment around us. – Happy World Coconut Day!

World Coconut Day – FAQ

1. When is the National Coconut Day celebrated?

National Coconut Day is celebrated on 26 June every year. National Coconut Day is celebrated to create awareness about the benefits of coconut.

2. When was the Coconut Development Board (CDB) established?

Coconut Development Board (CDB) was established on 12 January 1981. It is a statutory body established under the Ministry of Agriculture of the Government of India for the integrated development of coconut and coconut-related products.

3. What is the theme of the 2019 World Coconut Day?

The theme of 2019 World Coconut Day is ‘Coconut for Family Wellness’. The theme aimed to promote, coordinate, and harmonize coconut developmental activities of the Asian Pacific region.

WHY WE LOVE WORLD COCONUT DAY

  1. There are so many ways to enjoy coconuts Odds are that you have recently experienced coconut, in some form or another. If you haven’t had a smoothie or a cocktail or an entree made with coconut milk, coconut cream, coconut water, coconut oil, or the fruit itself, you may have washed your face, shampooed your hair, moisturized, or exfoliated with a coconut by-product. Coconut shells can be used as bowls, to make buttons, and to create the sound effect of horses’ hooves.
  2. Coconuts are delicious Coconut products add a scrumptious creaminess to any drink or dish. A smoothie takes on a tropical flair, while even the simplest curry gets depth from coconut milk. Raw coconut makes a perfect snack, and lends just the right amount of chewiness to baked goods. And unless your coconut has added sugar, it will work well in savory applications as well as sweet ones.
  3. You guessed it — coconuts are nutritious. Is coconut the new kale? Well, probably not, but coconuts are high in iron, magnesium, fiber and protein. Coconut water provides potassium and sodium. In moderate amounts, coconut oil — a medium-chain fatty acid — is not harmful, although the jury is out on whether or not it’s helpful. And coconut products play prominent roles in gluten-free, soy-free, and vegan diets.
Benefits, Health

What does ashwagandha (Withania somnifera) do?

/

Clinical research is only beginning to recognise the potentially life-prolonging properties of this ancient herb.

what is ashwagandha
Photograph: Shutterstock

What is it? 

An ancient medicinal herb used in traditional Indian ayurvedic practice, ashwagandha has been prescribed as a natural health-booster for over 3000 years. The plant itself is a small shrub with yellow flowers, found growing in India, the Middle East and North Africa. It’s sometimes referred to by its botanical name, Withania somnifera, but it can also be called Indian ginseng, or winter cherry. The root of ashwagandha has a distinctive odour, inspiring its Sanskrit name, which literally translates as ‘smell of the horse’. Usually, it’s the roots or leaves of the plant that are ground into a powder and used as medicine, or put into supplements. 

Classed in ayurveda as a rasayana, or a rejuvenating ingredient, ashwagandha has traditionally been touted for its abilities to relieve stress, boost energy and improve the concentration levels of those who take it. And now modern medicine is beginning to recognise the potentially life-prolonging power of this ancient herb, linking it to decreased stress levels, improved cholesterol and balanced blood sugars. Some research even indicates that this herb might have anti-cancer properties as well. 

How does it work? 

Ashwagandha is an adaptogen, a natural agent that is believed to help the body cope with stress. For this reason, it may help to reduce levels of the stress hormone cortisol, which might mean it could be useful in treating anxiety and depression. Ashwagandha also contains a high concentration of withanolides, compounds that fight against inflammation and tumour growth. Additionally, it contains a compound called withaferin, which some research has shown may induce the death of cancer cells and inhibit the growth of new ones. 

What’s the evidence?

Several studies have indicated that ashwagandha can reduce blood sugar levels, for people with and without diabetes. Research has also indicated that it can reduce cortisol, helping to treat stress-related conditions, including anxiety and depression. However, research into the potential anti-cancer properties of ashwagandha has so far been limited to laboratory studies, so further human studies and clinical trials need to be carried out to determine the same effects. 

Reducing stress 

A double-blind, placebo-controlled study investigated the potential use of ashwagandha root as a treatment for stress and anxiety. 64 subjects with a history of chronic stress were either assigned two 300mg capsules of high-concentration ashwagandha root extract for 60 days, or a placebo. The ashwagandha group showed a significant reduction in stress compared to the control group. Cortisol levels also reduced significantly in the ashwagandha group compared to the control group. Several other studies have observed a similar effect. 

Fighting diseases 

Natural killer (NK) cells are a type of disease-fighting white blood cell. Two Indian studies investigated whether a herbal tea fortified with five ayurvedic herbs – including ashwagandha – could boost the effectiveness of these cells. Participants over the age of 55 with a low baseline of NK cells, and who suffered recurring coughs and colds, were selected to take part. The results of both studies found that the ayurvedic tea significantly improved NK cell activity. However, as the tea contained a blend of five ayurvedic herbs, any of these could have been responsible for the effect, so further research is needed to determine the impact of ashwagandha alone.

Boosting brain power

In a study investigating the potential brain-boosting benefits of ashwagandha, 20 healthy men were randomly assigned two 250mg capsules of ashwagandha extract, or a placebo, for 14 days. They were asked to complete psychometric tests at the start and end of the two weeks. After a break period of two weeks, they switched treatments and further tests were conducted. Significant improvements were observed in reaction times for both groups after taking the ashwagandha extract compared to the placebo. However, the study was only carried out on men, so the same results might not be applicable to women. 

Who can take it? 

Ashwagandha is believed to be safe for most people to take, although its long-term effects are still unknown. You should avoid taking it if you are pregnant, breast-feeding, or have an autoimmune disease, unless advised otherwise by a medical professional. People on medication for thyroid disease should also be careful when taking ashwagandha, as it might increase thyroid hormone levels. If you’re on any medication, ask your GP before taking it, as its impact on blood sugar and blood pressure levels might interfere with the dosage.

Learn, Medical Test

Blood Differential Test

/

What is a blood differential test?

A blood differential test measures the amount of each type of white blood cell (WBC) that you have in your body. White blood cells (leukocytes) are part of your immune system, a network of cells, tissues, and organs that work together to protect you from infection. There are five different types of white blood cells:

  • Neutrophils are the most common type of white blood cell. These cells travel to the site of an infection and release substances called enzymes to fight off invading viruses or bacteria.
  • Lymphocytes. There are two main types of lymphocytes: B cells and T cells. B cells fight off invading viruses, bacteria, or toxins. T cells target and destroy the body’s own cells that have been infected by viruses or cancer cells.
  • Monocytes remove foreign material, remove dead cells, and boost the body’s immune response.
  • Eosinophils fight infection, inflammation, and allergic reactions. They also defend the body against parasites and bacteria.
  • Basophils release enzymes to help control allergic reactions and asthma attacks.

However, your test results may have more than five numbers. For example, the lab may list the results as counts as well as percentages.

Other names for a blood differential test: Complete blood count (CBC) with differential, Differential, White blood cell differential count, Leukocyte differential count

What is it used for?

The blood differential test is used to diagnose a variety of medical conditions. These may include infections, autoimmune diseases, anemia, inflammatory diseases, and leukemia and other types of cancer. It is a common test that is frequently used as part of a general physical exam.

Why do I need a blood differential test?

A blood differential test is used for many reasons. Your doctor may have ordered the test to:

  • Monitor your overall health or as part of a routine checkup
  • Diagnose a medical condition. If you are feeling unusually tired or weak, or have unexplained bruising or other symptoms, this test may help uncover the cause.
  • Keep track of an existing blood disorder or related condition

What happens during a blood differential test?

A health care professional will take a sample of your blood by using a small needle to draw blood from a vein in your arm. The needle is attached to a test tube, which will store your sample. When the tube is full, the needle will be removed from your arm. You may feel a little sting when the needle goes in or out. This usually takes less than five minutes.

Will I need to do anything to prepare for the test?

You don’t need any special preparations for a blood differential test.

Are there any risks to the test?

There is very little risk to having a blood test. You may have slight pain or bruising at the spot where the needle was put in, but most symptoms usually go away quickly.

What do the results mean?

There are many reasons your blood differential test results may be outside the normal range. A high white blood cell count may indicate an infection, immune disorder, or allergic reaction. A low count may be caused by bone marrow problems, medication reactions, or cancer. But abnormal results don’t always indicate a condition needing medical treatment. Factors such as exercise, diet, alcohol level, medicines, and even a woman’s menstrual cycle can affect the results. If the results seem abnormal, more specific tests may be ordered to help figure out the cause. To learn what your results mean, talk to your healthcare provider.

Is there anything else I need to know about a blood differential test?

Use of certain steroids may increase your white blood cell count, which can lead to an abnormal result in your blood differential test.

The information on this blog should not be used as a substitute for professional medical care or advice. Contact a health care provider if you have questions about your health.

Yoga, Health

5 yoga asanas that improve your bone health and reduce the risk of osteoporosis

/

01/6 Yoga for bones

Yoga has been practised around the globe from several years and its popularity is growing considerably owing to its amazing health benefits. From migraine to heart issues, yoga can help to ease symptoms of all kinds of diseases.

There is another reason to add yoga in your daily routine and that is to improve your bone health. Practising yoga every day can help to strengthen the bones and reduce the risk of osteoporosis. Even science backs the claim that practising yoga every day can help to prevent fractures and reduce the risk of osteoporosis. Bone problems become more prominent in older age. So, it is crucial to take measures from now and avoid any kind of complications later. Here are 5 yoga poses that can help to improve your bone health.

02/6​Virabhadrasana 2 or Warrior 2

Step 1: Stand on the ground with your feet hip-width apart and your arms by your sides.

Step 2: Exhale and take a big step to your left (2 to 3 feet away from your right foot).

Step 3: Now turn your left toes outwards and bend your knees at a 90-degree angle.

Step 4: Turn your right feet inwards by about 15 degrees. The heel of your right foot should be aligned to the centre of the left foot.

Step 5: Lift both your arms sideways. Bring it at the level of your shoulders. Your palms should face upwards. Take a few deep breaths in this position.

Step 6: Turn your head to your left and gently push your pelvis down as much as you can. Pause for a few seconds and then come back to the starting position. Repeat the same on the other side.

03/6​ Vrksasana or Tree Pose

How to do it:

Step 1: Stand straight on the mat in a relaxed pose. Your feet should be close to each other.

Step 2: Bend your right knee and place the sole of your right feet on your left thigh.

Step 3: Slowly exhale and inhale while trying to balance your body in this position.

Step 4: Raise your hands and bring them over your head. Join both the palms together in Namaste mudra.

Step 5: Hold this pose 5-10 second and while doing so breathe in and breathe out.

Step 6: Then gently lower your hands and put your leg back to the ground. Repeat the same with the other leg.

04/6​ Bridge Pose or Setu Bandha Sarvangasana

How to do it:

Step 1: Lie down on your back with your knees bent and feet flat on the ground. Your legs should be slightly apart from each other and arms resting by your side.

Step 2: Press the feet into the floor, inhale and gently lift your hips up rolling the spine off the floor.

Step 4: Press your arms and shoulders on the ground to lift your chest.

Step 5: Engage your legs and butt muscles to lift your hips higher. Hold this position for 4-8 breaths and then return to the normal position.

05/6​ Corpse Pose or Savasana

How to do it:

Step 1: Lie down comfortably on your back with your hands and legs completely stretched out.

Step 2: Close your eyes and try to relax your mind and body.

Step 3: Inhale slowly through your nostrils and draw attention to every part of your body starting from your toes.

Step 4: Exhale and think that your body is relaxed. Stay in this pose for 10 minutes and then come back to normal pose.

06/6​ Phalakasana or Plank pose

Step 1: Lie down flat on your stomach on the mat. Inhale and slowly lift your body to come to the plank pose by straightening your hands and at the same time tuck your toes under.

Step 2: Your arms should be perpendicular to the floor and shoulders directly over the wrists.

Step 2: Your body should be in a straight line from head to heels.

Step 3: Pause for a few seconds in this position and take deep breaths. Slowly come back to the normal position.

Health

Is Sleeping with a Fan On Actually Bad for Your Health?

/

Scorching summer days can be tough without air conditioning, and you might find yourself searching for ways to stay cool, including using a fan at night. But is it healthy to sleep with a fan on?

Some recent headlines have made sleeping with a fan on sound downright dangerous. “Why Sleeping with Your Fan on Could Be Seriously Damaging Your Health,” read one recent headline “Sleeping with a Bedside Fan Could Pose Health Risks.”

But experts say the reality is not that dire.

“There’s nothing about a fan that’s toxic,” said Dr. Len Horovitz, a pulmonologist at Lenox Hill Hospital in New York City. “There’s nothing wrong with circulating air.”

Indeed, sleep is very important, and you don’t want to be sweating all night, Horovitz.

But anything that causes rapid air movement, including a fan, can evaporate moisture from your mouth and nasal passages, drying them out, he said. Fans may also circulate dust, which could bother people, particularly if they have allergies.

If you do sleep with a fan on, Horovitz said it’s a good idea to keep it at a safe distance from your bed and not have it blowing right on you. To guard against dust and other allergens, Horovitz recommended keeping an air filter in the bedroom. He also recommended performing daily sinus irrigation with saline, which can help with dry nasal passages, congestion and other nasal problems.

Cold air can also cause muscle contractions, and so exposure to this air at night may lead to a stiff neck in the morning. But Horovitz said this is more of a problem with air conditioning that’s left on at night than it is with fans. If you do sleep with air conditioning on at night, Horovitz said the air shouldn’t be blowing directly on you and the setting shouldn’t be lower than 68 degrees Fahrenheit (20 degrees Celsius).

Mr. Olympia

10 Interesting Facts About The Mr. Olympia Competition

/

Here are some cool facts about the history of the Mr. Olympia contest!

Follow us on Instagram to get Latest updates @fitolympia1

The Mr. Olympia contest is undoubtedly the standard by which the world’s greatest bodybuilder is determined (although some may argue that this may no longer be the case).

But fans know it’s the ultimate fitness competition and we’re only a few days away from learning who will hoist the Sandow to become the face of Joe Weider’s Olympia Fitness and Performance Weekend.

Here are 10 facts about the Mr. Olympia contest that you may or may not have been aware of…

1. Total Mr. O’s crowned

Only 14 men have been crowned overall Mr. Olympia since 1965 when Larry Scott was the first to win the contest to 2018 when Shawn Rhoden won his first title. 

All The Mr. Olympia Winners
All The Mr. Olympia Winners

2. Where did “Olympia” come from?

You’d be really surprised to know that the “Olympia” name came from a brewing company based in Washington which was founded in 1896 by Leopold Schmidt.

Olympia Brewing Company
Olympia Brewing Company

3. Home of the Olympia

Las Vegas, Nevada has been the home for the Olympia since 1999. But from 1965 until 1999, multiple places have hosted the event. 

Las Vegas
Las Vegas

4. Mr. O win on the first attempt and undefeated record 

So, not only did Larry Scott win the first Olympia contest ever, but he was technically the first and only competitor to accomplish this feat on the first attempt. And since he only competed again the following year (1966) and won, Larry Scott is also the only champion to have never lost the title.

Larry Scott

5. Who has the most wins in Olympia history?

Ronnie Coleman (1998-2005) and Lee Haney (1984-1991) are tied for most Olympia wins with 8 titles each. And their wins were consecutive with no gaps in between.   

Lee Haney And Ronnie Coleman
Lee Haney And Ronnie Coleman

6. Record for most Olympia appearances

Nobody has competed on the Olympia stage more than “The Blade” Dexter Jackson who has made 19 appearances (won Olympia in 2008). He also has the most IFBB wins in history.

Dexter Jackson 28-Year Career In Bodybuilding
Dexter Jackson 28-Year Career In Bodybuilding

7. Unopposed wins

Sergio Oliva was the only man to compete at the 1968 Mr. Olympia competition because the rest of the competitors apparently had more important things going on in their lives at the time (more for him).

And in 1971, Arnold Schwarzenegger put on a one-man show because the other three competitors (Sergio Oliva, Roy Callendar, and Franco Columbo) were disqualified before the competition. 

Arnold Schwarzenegger And Sergio Oliva

8. Youngest and Oldest champion

Arnold Schwarzenegger holds the record for youngest Mr. Olympia champion by winning his first title in 1970 at 23 years and 2 months. While Shawn Rhoden won the competition in 2018 at the age of 43 years and 5 months. 

Chris Dickerson And Arnold Schwarzenegger

9. Competitors who have won more than once

All but 4 legends have won the Olympia more than once and the ones who have repeated are Larry Scott (2), Sergio Oliva (3), Arnold Schwarzenegger (7), Franco Columbo (2), Frank Zane (3), Lee Haney (8), Dorian Yates (6), Ronnie Coleman (8), Jay Cutler (4), and Phil Heath (7).

Arnold Schwarzenegger And Franco Columbo
Arnold Schwarzenegger And Franco Columbo

10. Eugen Sandow

The Mr. Olympia trophy (Sandow trophy) was named after Eugen Sandow who was an iconic bodybuilder, and showman who also competed in Strongman.

And the first Sandow trophy was award at the 1977 Mr. Olympia competition in honor of his contribution to the sport.

Mr. Olympia Sandow Trophy

There you have it, 10 interesting Mr. Olympia facts which you can add to your history knowledge if you didn’t know about them before.

Exercises, Training Tips

How to properly perform the spider curl exercise

/

Isolate your biceps for better definition with this unique curl variation.

Building a bigger pair of biceps typically requires relatively heavy curls, either with a barbell or dumbbells. But a set of arms that are chiseled as well as massive need to be trained with a variety of exercises—some big moves and some detailing moves. Here’s one of the latter: the spider curl. Do it as a finishing exercise in your arm workout for some strict isolation work that will make your biceps pop.

START POSITION: ARMS HANGING STRAIGHT DOWN TOWARD THE FLOOR, FULLY EXTENDED

  1. Arms hanging straight down toward the fl oor, fully extended Lean forward on a spider curl bench (as shown) or the benchless side of a preacher curl apparatus.
  2. Hold a barbell with your arms extended and your triceps in contact with lower pad.
  3. The upper pad should be snug in your armpits

FINISH POSITION- ELBOWS BENT IN THE UP POSITION OF A CURL

  1. Keeping your upper arms stationary, curl the weight straight up as high as possible.
  2. At the top of the rep, squeeze your biceps hard, then slowly lower to the start position.
  3. Perform the reps at a controlled tempo; this shouldn’t be a ballistic movement.

QUICK TIPS

  1. When to Do It: Late in your biceps workout (after heavier barbell and/or dumbbell curls).
  2. Where It Hits: Short head of the biceps
  3. How Much to Do: 3 sets, 10–12 reps
Health

Have you Ever Woke in the Middle of the Night Ghost or Sleep paralysis?

/

Ever woke up in the middle of the night with a feeling of dread slowly encapsulating you, but you’re totally terrified, unable to move and not able to speak/shout. Welcome to the land of sleep paralysis! If you’ve never experienced this phenomenon-consider yourself lucky, but beware as it can happen to anyone.

Sleep paralysis is a medical condition where a person, on waking up from sleep, experiences temporary inability to move or speak.

What is Sleep paralysis?

Sleep paralysis is categorized as a type of parasomnia. Parasomnias are abnormal behaviors during sleep. Because it is connected to the rapid eye movement (REM) stage of the sleep cycle, sleep paralysis is considered to be a REM parasomnia.

Standard REM sleep involves vivid dreaming as well as atonia, which helps prevent acting out dreams. However, under normal circumstances, atonia ends upon waking up, so a person never becomes conscious of this inability to move.

As a result, researchers believe that sleep paralysis involves a mixed state of consciousness that blends both wakefulness and REM sleep. In effect, the atonia and mental imagery of REM sleep seems to persist even into a state of being aware and awake.

Causes Sleep Paralysis:

The exact cause of sleep paralysis is unknown. Studies have examined data to see what is associated with a higher risk of sleep paralysis and have found mixed results. Based on that research, researchers believe that multiple factors are involved in provoking sleep paralysis.

Sleep disorders and other sleeping problems have shown some of the strongest correlations with isolated sleep paralysis. 

Is Sleep Paralysis a Serious Problem?

For most people, sleep paralysis is not a serious problem. It is classified as a benign condition and usually does not happen frequently enough to cause significant health problems.

However, an estimated 10% of people have more recurrent or bothersome episodes that make sleep paralysis especially distressing. As a result, they may develop negative thoughts about going to bed, reducing time allotted for sleep or provoking anxiety around bedtime that makes it harder to fall asleep. Sleep deprivation can lead to excessive sleepiness and numerous other consequences for a person’s overall health.

Solution to Sleep Paralysis:

– Following the same schedule for going to bed and waking up every day, including on weekends.

– Keeping a set pre-bed routine that helps you get comfortable and relaxed.

– Outfitting your bed with a comfortable mattress and pillow.

– Setting up your bedroom to have limited intrusion from light or noise.

– Reducing consumption of alcohol and caffeine, especially in the evening.

– Putting away electronic devices, including cell phones, for at least a half-hour before bed.

Scroll to Top