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wellness

Best practices to safeguard your joints and ligaments during any workout.

Best practices to protect knees and ligaments during any workout.

by qalfit October 12, 2020

written by qalfit

While joint pain and stiffness are usually considered as a sign of old age, it is a common problem that can arise in anyone regardless of age. According to research by the Centers for Disease Control and Prevention, 54 million adults suffer from arthritis in the US. This can be a major issue when you’re working out or playing any sports. Here are some of the best practices to protect knees and ligaments during any workout.

Why is it important to protect knees and ligaments?

Joints and ligaments are the links that connect your bones together and they must stay strong and healthy if you want to stay active. But due to repetitive stress, sudden injury, lack of regular exercise, and chronic health conditions, these key structures get damaged and break down over time. This causes chronic pain and immobility that puts a stop to your favourite workout and sports. So, if you want to stay pain-free and active for the long-haul, you need to know these best practices to protect knees and ligaments during any workout.

Best practices to protect knees and ligaments during any workout

1. Keep moving

Staying inactive with no regular workout is as bad as overworking and overstressing your joints and ligaments. Staying active is one of the best practices to protect knees and ligaments during any workout. Your joints and ligaments are designed to stay active. Moving and challenging your joints and ligaments through regular exercise helps circulate blood and synovial fluid- A fluid found in joints that helps reduce friction. This strengthens the muscles and ligaments that support these joints. Workouts like strength training and cardiovascular exercise are important for total-body health including heart, brain, muscles, and joints.

2. Warm up before workouts

We can’t stress this enough. As much as exercise is important for keeping joints and ligaments healthy, so is preparing your joints and ligaments for that exercise. A simple warm-up routine prepares your joints for high-intensity movements that you have planned in your workout. This gets your joints moving through a greater range of motion and lubricates your joints. If you don’t do this routine before your workout and try to exercise while your muscles and joints are stiff, you’ll face a greater risk of injury.

3. Strengthen your muscles

protect your ligaments during any workout

A strong joint needs strong muscles to function efficiently. This is why it is important to keep the muscles that support your joints to be as strong as possible. If you run with muscle weakness or bad mechanics, you may cause joint damage and pain. You need to work on improving your muscle strength by strengthening exercises like weight training. With a good blend of strength training into your regular workout routine, you’ll increase the strength and functioning of your muscles and joints. But make sure that you’re not overdoing it.

4. Modify your workout routine

On contrary to popular belief, a high-impact form of exercises like running and jumping are not bad for your joints and ligaments. In fact, they protect your knees from damage. As you run or jump, your articular cartilage squishes the synovial fluid. This movement sweeps away the metabolic waste and brings nutrients back to your joints. However, if you’re already suffering from joint pain, try low-impact forms of exercises like swimming, rowing, and cycling. Thus, modifying your workout routine is a great practice to protect knees and ligaments during any workout.

5. Anti-inflammatory diet plan

Reducing inflammation in the joints is one of the best practices to protect knees and ligaments during any workout. A well-balanced diet with anti-inflammatory foods can lower inflammation and improve your overall joint health. Consuming adequate amounts of nutrients such as vitamin D, calcium and protein are extremely beneficial for your joints. Fruits, vegetables, whole grains, and healthy fats are all good food options to maintain your joint health.

Joint health is the key to improve your performance in any sport or workouts. A healthy and painless joint helps you get the full benefits of your physical activities. So, make sure you follow these best practices to protect knees and ligaments during any workout and have an injury-free and pain-free workout.

October 12, 2020 0 comment

types of anxiety and how to manage stress

Fitness Lifestyle

Different types of anxiety in 2020 and how to manage stress

by qalfit October 6, 2020

written by qalfit

Everything we do these days has an added layer of stress around it and it’s easy to understand because dealing with a global pandemic is stressful. Research by the Centers for Disease Control and Prevention says that people all around the world are dealing with stress and anxiety now more than ever. This is because we are used to some level of certainty, even in our worst days, but this has been taken away during the pandemic. This uncertainty is the breeding ground for different types of anxiety and it is extremely difficult for us to manage stress with this uncertainty and anxiety. There are different types of anxiety and each requires a specific treatment to manage stress.

So, how can you cope with these different types of anxiety and what can you do with them? Here are the 5 different types of anxiety in 2020 and how to manage stress.

1. Dealing with health anxiety

Different types of anxiety and how to manage stress.

We are in the middle of a pandemic and it is understandable to be vigilant about your health and well-being right now. But, being too cautious and vigilant, and interpreting even minor health issues as a sign of COVID-19 could mean that you’re dealing with some level of health anxiety. To deal with this type of anxiety, make sure you relax by taking a deep breath and try doing relaxation exercises regularly.

2. Dealing with isolation anxiety

Isolation anxiety is a type of anxiety that is related to social disconnection. As human beings, we seek other human connections and this is hard-wired into our DNA. Currently, we are isolated and mediated by technology. Since we lack that physical touch and experience, this makes us feel anxious and exhausted. To deal with this type of anxiety, try not to overthink about being alone and focus on the present. This will help to reduce and manage stress.

3. Dealing with re-entry anxiety

Have you ever felt that anxious and disturbing feeling that you get when you go to your office, school, or college after a long break? Re-entry anxiety is that type of anxiety. Since we’ve been staying home and avoiding the outside world for too long, re-entering again to our old lives may seem scary now. We try to avoid re-entry and thoughts of re-entry. This builds up anxiety. To deal with this type of anxiety, try some mood-boosting activities for enjoyment. Create a routine that helps you take simple steps towards re-entry.

4. Dealing with Sleep anxiety

This is one of the most common types of anxiety in recent times. When we are anxious or stressed, it can be difficult to fall asleep, stay asleep, and sleep until our usual times. Especially now, when we need more sleep, anxiety is making it hard to get overall rest. There are many reasons why we experience sleep anxiety now- muscle tension, fear of the coronavirus pandemic, and being stuck at home without any physical activity are the common ones. To deal with this type of anxiety, try working out and concentrate only on things that make you feel better.

5. Dealing with news anxiety

Right from the start of 2020, people are fed with negative news and COVID-19 related news. We are unintentionally spending hours reading and hearing negative news and stories. This raises our anxiety and stress levels. Dealing with this type of anxiety is easy- if you catch yourself doomscrolling or watching the news, pause for a second and ask yourself, ‘Am I learning anything new or am I reading the same negative information in different ways?’. This helps you clear your mind and provides relief.

Best ayurvedic herbs for weight loss – 5 effective herbal remedies

by qalfit September 11, 2020

written by qalfit

Losing weight is a tedious task that requires our full focus and commitment. This is because you need to make a few sacrifices and push yourself to certain limits to burn all that excess fat. For some people, however, the weighing scale just does not come down even after all those efforts. This is because every individual has genetics, medical conditions, and different body types that determine a person’s ability to lose weight. Thankfully, ayurvedic medicines are an ancient method proven to give results regardless of all these factors. The best ayurvedic herbs for weight loss are very effective.

With Ayurveda, weight loss isn’t that difficult when you just do it the right way. Here are the best ayurvedic herbs for weight loss that can help anyone lose weight naturally without any side effects

Ayurvedic herbs for weight loss

Ayurveda is a wellness system that originated in India around 5000 years ago. This wellness system focuses on mindful nutrition, stress reduction, and the cultivation of a balanced lifestyle. This ancient system seeks to promote health, prevent disease, and ensures longevity through simple guidelines and ayurvedic herbs. The Ayurvedic way of dealing with obesity involves the usage of Ayurvedic medicines for weight loss. These medicines and formulations are prepared from powerful Ayurvedic herbs. They can help you naturally lose weight without any side effects.

Reasons for weight gain – According to Ayurveda

According to Ayurveda, each one of us is born with this tri-doshas (Vata, Pitta, and Kapha) in different proportions. These are blueprints for our bodies. The tri-doshas account for our body type, skin color, physical appearance, behavioral patterns, health, mood, etc. All three doshas are involved in determining one’s weight. It is, however, the Kapha dosha, the combination of water and earth, that is a major player that determines one’s body weight. It provides physical structure to the body and ensures the smooth functioning of all the parts of the body.

An imbalance in Kapha dosha hampers the lubrication, structure, and unity in the body. This leads to a stubborn and lazy mentality which in turn promotes fat accumulation in the body. This accumulation of fat leads to unhealthy weight gain. However, with the help of Ayurvedic medicines for weight loss, one can healthily lose weight. Here are a few effective ayurvedic herbs for weight loss that you can try to lose weight naturally.

Ayurvedic medicines for weight loss

1. Triphala for belly fat

Triphala powder is considered one of the best ayurvedic herbs for weight loss. This is because triphala is a combination of three fruits. These fruits are the Indian gooseberry, the black myrobalan, and the belleric myrobalan. These are excellent sources for enhancing the digestion process. As a result, triphala boosts metabolism, cleanses your body from impurities, and aids in weight loss. Triphala for belly fat is therefore effective.

Assortment of dry fruits and nuts in two clay bowls — Triphala boosts metabolism, cleanses your body from impurities, and aids in weight loss.

How to use it

Take a teaspoon of Triphala powder and mix it in 1glass of hot water.
Then consume this mixture two hours after dinner and one hour before breakfast.
Repeat this daily for better results.

2. Punarnava for fat loss

Punarnava is an excellent Ayurvedic remedy for weight loss. This is because the herb has the ability to balance all three doshas. The diuretic properties of this herb rejuvenate the kidney cells and help to balance the body fluids. Punarnava for fat loss thus works by eliminating the waste from the body. It also helps in managing digestive issues. The herb, therefore, helps lose weight in a healthy way. Punarnava is therefore one of the best ayurvedic herbs for weight loss.

Arial view of green plants and leaves, with purple flowers in center — Punarnava is an excellent herb for managing digestive issues

How to use it

Take a teaspoon of Punarnava powder and mix it in a glass of hot water.
You can also use buttermilk, jaggery, or milk instead of water.
You can then consume this daily on an empty stomach.

3. Amla ayurvedic remedy for weight loss

Amla is loaded with amazing health benefits for the human body. It boosts our metabolism and effectively removes the toxins from the body. It is also very helpful for maintaining a healthy digestive system. Amlas are thus effective ayurvedic herbs for weight loss.

A group of green amlas together — Amlas are loaded with amazing health benefits

How to use it

Wash the amla and cut them into small pieces.
Then crush the pieces in the blender and extract the juices.
Mix one teaspoon of amla juice to three teaspoons of water.
Then drink this every morning on an empty stomach.

4. Vijaysar ayurvedic herbs for weight loss

Vijaysar is a popular Ayurvedic remedy for weight loss. According to Ayurveda, Vijaysar is a ‘Medohara’. It helps dissolve the unwanted fats from the body. The antihyperlipidemic properties of this herb reduce overall cholesterol levels and reduce excess fat.

How to use it

Take the Vijasar wood and cut it into small pieces.
Then put 3 or 4 pieces in the water and boil it till the colour of the water changes to red.
Drink this every morning in an empty stomach.
You can then use the same Vijaysar two times.

5. Guggul ayurvedic remedy for weight loss

Guggul/Guggal is the sap obtained from Commiphora mukul. It has been used in the Ayurvedic system for centuries. Guggelsterone is the chemical compound present in Guggul. This compound helps in lowering cholesterol levels in the body and aids in weight loss.

Orange colored chunks of guggul — Gugul helps in helps in lowering cholesterol levels in the body

How to use it

Mix one part of Guggul with two parts of black pepper.
Then set it aside and consume it with water after meals.
You can then repeat this thrice a day after each meal for better results.

Thus, the best ayurvedic herbs for weight loss, paired with regular exercise and a healthy diet, help you lose weight naturally without any side effects. So, an ayurvedic remedy for weight loss is just a few simple herbs away! From triphala for belly fat, to punarnava for fat loss, there is no dearth of ayurvedic options.

September 11, 2020 0 comment

Fitness Home Remedies

Home remedies for asthma attacks – 5 home treatments for asthma

by qalfit September 1, 2020

written by qalfit

Asthma attacks are potentially life-threatening. As an asthma patient, managing your daily activities by recognizing the potential asthma attack triggers can be a demanding task. You can’t eat your favorite ice cream. Sometimes you can’t run or climb the stairs like others. Visiting a hill station or a cold place would be a nightmare for you, and the inhaler becomes your most precious tool. Home remedies for asthma attacks are therefore vitally important.

So, if you or someone you care about has asthma, here are a few natural ways to reduce asthma attacks.

Causes of asthma

Asthma is a chronic respiratory condition. During this condition, your airways narrow & swell. Meanwhile, mucus gets accumulated and blocks the airflow, making it difficult for you to breathe. As a result, you begin to experience frequent coughing, wheezing, chest tightness, and shortness of breath. Although it is mostly hereditary, it can also attack allergy-prone people. Asthma attacks can range from mild attacks to severe attacks. Some of the agents that trigger asthma attacks include the following:

Dust
Pollen
Smoke
Paint
Chemicals
Food allergies.
Acid reflux
Respiratory infections
Strong emotions that lead to hyperventilation.

Unfortunately, there is no cure for asthma. We can only try to manage the symptoms and avoid the triggers. However, there are some natural ways to reduce asthma attacks that we can try to manage the symptoms easily. Let us explore five effective home remedies for asthma attacks.

Effective home remedies for asthma attacks

1. Ginger extract home remedies asthma attacks

Ginger is a superfood that is extremely helpful in reducing asthma attacks. This is due to the anti-inflammatory properties it has that are effective in reducing airway inflammation. Ginger also relaxes and smooths the airway muscles by clearing the excess mucus from the airway.

Two pieces of ginger on a wooden surface — Ginger has anti-inflammatory properties that are effective for asthma

What do you need

Ginger
Lemon juice

How do you do it?

Take a piece of fresh ginger and crush it.
Then add the crushed ginger to a cup of water and boil it for 10 minutes.
Add a teaspoon of lemon juice to the extract
Drink this once a day.

2. Honey and cinnamon drink remedy for asthma cough

Honey is one of the oldest home remedies for asthma attacks. It reduces the swelling of airways and clears the phlegm from the throat and passageways to allow you to breathe better. It also reduces night-time asthma coughs and helps you sleep better. The honey and cinnamon drink is a potent remedy for asthma cough.

Glass of cinnamon drink next to honey stick, sliced lemon and green leaves — Honey reduces the swelling of airways and clears the phlegm from the throat and passageways

What do you need

Honey
Cinnamon
Hot water

How do you do it?

Take 2 teaspoons of honey and mix it in a cup of hot water.
Then add a teaspoon of cinnamon to it
You can also use milk instead of water.
Drink this before going to bed and in the morning.

3. Flax seeds for asthma attacks

Flax seeds are rich in Omega-3 fatty acids that are extremely efficient in reducing and managing airway inflammation. It also contains magnesium which relaxes the muscles surrounding the bronchi and airways, making it easy for you to breathe. This makes flax seeds one of the key home remedies for asthma attacks.

Flax seeds spilling out of mouth of tipped over glass jar on its side — Flax seeds are rich in Omega-3 fatty acids and magnesium

What do you need

Flax seeds
Honey

How do you do it?

Take two tablespoons of flaxseeds and put them in a blender.
Blend it until it becomes a fine powder.
Then mix this powder with 3 teaspoons of honey and consume it.
Repeat this twice a day.

4. Mustard oil home remedies for asthma attacks

Mustard oil is one of the best emergency home remedies for asthma attacks. It has the ability to provide immediate relief from asthma. Applying warm mustard oil on your chest relieves the pressure and opens up the passageways and thus improves the function of lungs. It is also therefore a natural remedy for asthma cough.

A transparent glass jay of mustard oil next to a golden colored bowl of mustard seeds — Mustard oil massage provides immediate relief from asthma

What do you need

Mustard oil
Table Salt

How do you do it?

Take a few teaspoons of mustard oil and heat it in a pan.
Then allow it to cool a little and add a teaspoon of salt to it.
Take this mixture in your hand and apply it on your chest.
Massage it several times a day until symptoms subside.

5. Coffee home remedies for asthma attacks attacks

Home remedies for asthma can’t get any easier than this! Drinking a steaming cup of coffee is one of the simplest ways to manage the symptoms of asthma. The caffeine found in coffee is a drug that is similar to theophylline. Theophylline is a bronchodilator drug that is taken to open up the airways in the lungs. This makes coffee an ideal remedy for asthma cough. Coffee also helps in managing other asthma symptoms such as wheezing and breathlessness.

Coffee powder inside a steel pan hovering over coffee beans — A steaming cup of coffee is one of the simplest ways to manage the symptoms of asthma

What do you need

Coffee powder
Milk

How do you do it

Mix teaspoons of coffee with half a cup of hot water.
Then stir it until the coffee granules are dissolved.
You can also use tea or other hot beverages that contain caffeine.
Drink it in the morning to overcome the asthma tiredness.

Asthma is a chronic disease that is not to be taken lightly. If it’s not controlled in time, it can leave a person breathless. So, try these natural ways to reduce asthma attacks and ease asthma symptoms naturally.

September 1, 2020 0 comment

Fitness Home Remedies

Decrease blood pressure naturally: Herbal remedies

by qalfit August 12, 2020

written by qalfit

The American College of Cardiology says that nearly half of American adults now have high blood pressure. This can lead to serious consequences. However, many people do not take high blood pressure seriously and do not take the medication as prescribed. According to the CDC, only about 1 in 4 adults with high blood pressure have their condition under control. This is because most patients discontinue the medication that puts them at greater risk for heart disease. But there is an all-natural way to decrease blood pressure without having to fill your body with chemicals. With herbal remedies for hypertension, you can regulate your blood pressure naturally with ingredients that are available right at home.

Do you feel like you are stuck taking medication for the rest of your life? If you are, then you can try these herbal remedies to decrease high blood pressure naturally.

What causes hypertension or high blood pressure?

Basically, blood pressure is the force at which blood pumps from the heart into the arteries. According to health experts, the ideal blood pressure is considered to be between 90/60mm Hg and 120/80mm Hg. If the reading is higher than this it is termed as high blood pressure. Hypertension is considered a ‘silent killer’ because, even if you have high blood pressure, you wouldn’t notice the symptoms until significant damage is done to your heart.

When blood moves with high pressure through the arteries, it puts immense pressure on the delicate tissues in the arteries and damages the blood vessels. Since it also makes the heart work harder to pump the blood out to the body, it causes serious damage to your heart and may even lead to stroke, kidney disease, and heart failure.

There are several things that may play a role in causing high blood pressure. They are,

Obesity
Smoking
Too much salt in the diet
Too much alcohol consumption
Chronic stress
Genetics
Chronic kidney disease
Thyroid disorders

However, you can decrease high blood pressure naturally with these herbal remedies that you can try at home. They are simple and can be made with the natural ingredients present in your home.

Herbal remedies for decreasing high blood pressure naturally

1. Honey drink rich in antioxidants

Honey contains antioxidants compounds that have been proven to reduce and regulate blood pressure. A drink made of honey also has the ability to lower levels of LDL cholesterol in your blood that further decreases your risk of hypertension

Spoon dripping honey above white bowl full of honey — Honey contains antioxidants that can naturally decrease blood pressure

What do you need?

Honey
Hot water
Apple cider vinegar

How to do it?

Add a few drops of apple cider vinegar with one cup of hot water.
Then add a teaspoon of honey and stir well.
Consume it early in the morning.

2. Cucumber water for decreasing high blood pressure naturally

Cucumber water is one of the simplest herbal remedies for decreasing blood pressure naturally. This is because cucumber is an excellent source of potassium that plays a major role in lowering your blood pressure. It is also a good diuretic that helps reduce hypertension.

Glass of cucumber water to decrease high blood pressure naturally — Cucumber water is one of the simplest natural remedies for lower blood pressure

What do you need?

1fresh cucumber
Coldwater

How to do it?

Slice cucumber into thin round pieces.
Put it in cold water and drink it whenever you feel thirsty or in stress.
You can also mix cucumber with yogurt and eat it as a salad.

3. Cardamom peach juice full of antioxidants

Cardamom has therapeutic and antioxidant properties that can effectively lower high blood pressure. Health experts also found that eating cardamom twice a day leads to a decrease in systolic, diastolic, and mean blood pressure in hypertensive patients.

Cardamom to help decrease high blood pressure naturally — Cardamom has therapeutic and antioxidant properties

What do you need?

Cardamom
Coriander
Freshly squeezed peach juice

How to do it?

Take the freshly squeezed peach juice and add a teaspoon of coriander.
Then break open 3 pods of cardamom and sprinkle it to the juice.
Drink it in the morning to bring down high blood pressure.

4. Simple Basil salad for decreasing high blood pressure naturally

Basil extracts contain a chemical compound called eugenol that blocks certain substances that tightens blood vessels. It also has antioxidants that help regulate and reduce high blood pressure naturally.

Bow full of basil to decrease blood pressure naturally — Basil has eugenol and antioxidants that help regulate and naturally reduce high blood pressure

What do you need?

Fresh basil leaves
Lime juice
Tomato
Onion

How to do it?

Chop the onions and tomatoes into fine pieces
Then add one teaspoon of lime juice to the mixture
Add a handful of basil leaves and mix it well.

5. Garlic milk for blood vessel dilation

One of the main compounds in garlic is nitric acid that helps the smooth muscles to relax and the blood vessels to dilate. As a result, garlic reduces the tension on the blood vessels and lets the blood flow more freely and decrease blood pressure naturally.

Garlic spilling out of tipped over jar — Garlic has nitric acid that helps smooth muscles relax and blood vessels dilate

What do you need?

Garlic
Milk
Honey

How to do it?

Take 10 peeled cloves of garlic and mince it.
Then add the minced garlic into warm milk.
Add a tablespoon of honey for sweetness (If you prefer)
Then consume this in an empty stomach in the morning.

Read more: Home remedies for Premature greying of hair (Link here)

High blood pressure is often hard to notice in the early stage. Without visible symptoms, most people are unaware that they have high blood pressure. This makes it even more dangerous. So, if you want to prevent high blood pressure or need an all-natural way to reduce hypertension, try these herbal remedies to decrease blood pressure naturally.

August 12, 2020 0 comment

Fitness

Here are 4 best exercises to improve your sex life

by qalfit July 22, 2020

written by qalfit

You may have heard that exercise can improve your memory, boost immunity, and help you manage weight. But did you know that working out regularly also helps you have better sex? Yes! This is another major plus of doing exercise – Exercise can do wonders to improve your sex life. Exercise and sex are thus linked to each other. Although you can’t expect great sex to be an excellent calorie burner, an excellent exercise routine can definitely boost desire, arousal, and satisfaction. Here are the best exercises to improve your sex life.

How does exercise improve sex?

According to research published in the Journal of Sexual Medicine, exercising on a regular basis can improve sexual function in men. Also, men who exercise more often are less likely to suffer from sexual dysfunction. Health experts also say that working out and having a better body gives you confidence and improves your self-esteem in the bedroom. Exercise and fitness thus play key roles to improve your sex life.

Workout and sex share a cause and effect relationship. Regular exercise makes you more flexible and stronger, and this is a good thing to have if you want to improve your sex life. Moreover, working out improves blood circulation and reduces stress levels. This is important because prolonged stress can decrease your interest in sex. Even a short workout can produce feel-good endorphins and lowers cortisol levels. Therefore, exercise to improve sex is key. There are several specific exercises that can help improve your sex life. In this article, we will break down the key exercises for better sex that you must not miss out on.

4 best exercise to improve your sex life

1. Squats

Squats are one of the best exercises for strengthening your core. This is because doing squats rushes the blood to all the parts of the body. The squat is therefore a key exercise to improve sex as it can put you in the right mood for sex.

How to do it:

Stand tall with your back straight and keep your feet a little more than hip-width apart.
Look straight, keep your back straight and bend your knees.
Sit down with your body weight on your heels.
Hold this pose for 3 seconds and get up.
Repeat the same and do 2 sets of 15 squats.

Three women squatting in the gym — Sqauts

2. Lunges

Lunges are one of the best workouts to improve your sex life. This is because the exercise works the front and back of your legs. With this movement, you build strength, endurance, balance, and core stability in the hips and thighs.

How to do it:

Stand tall with your back straight and keep your feet hip-width apart.
Then, take a step forward with your right leg and shift your weight forward.
Bend your knees forward while keeping weight in the right heel.
Reel back up to starting position and repeat the same for the other side.
Do this for 3 sets of 10 reps on each leg.

3. Pelvic lifts

The Pelvic lift is a key exercise to improve your sex life. Pelvic lifts strengthen the glutes and lower abdominal muscles. In other words, it strengthens the muscles you use most during intercourse. This helps to maintain hip muscle balance.

How to do it:

Lie on your back with bent knees and your feet on the floor.
Then, lift your lower body slightly off the floor and gently rock your hips toward your head.
Hold this position for a few breaths and return to the starting position.
Do 10 reps.

Millennial woman doing pelvic lift on mat — Pelvic Lifts

4. Kegels

Kegel exercise for sex is one of the popular exercises to improve your sex life. It helps strengthen the pelvic floor and avoid incontinence in both men and women. It also improves sexual satisfaction.

How to do it:

Make sure your bladder is empty and sit down.
Next, tighten your pelvic floor muscles and hold it for 5 seconds.
Then relax the muscles for 5 seconds.
Repeat this 10 times, thrice a day (Morning, afternoon, and night).

Millennial woman sitting in chair — Kegels

From improving flexibility, boosting stamina to improving sexual satisfaction, regular exercise can improve your sex life to the maximum. So, with a little focus and these exercises to improve sex, you can enhance your sexual performance.

July 22, 2020 0 comment

Fitness

5 simple breathing techniques for anxiety management.

by qalfit July 20, 2020

written by qalfit

Currently, the world is going through collective trauma. Stress levels are at an all-time high. Psychiatrists say that there is a universal presence of anxiety due to the coronavirus pandemic. It is therefore apparent to us that heightened stress is an issue that we have to deal with regularly as many of us may be grappling with unemployment and psycho-social issues. While the stress may seem overwhelming at times, what most of us don’t realize is that anxiety management is a simple process. In this article, we will break down several effective breathing exercises for anxiety and depression. Let us examine how breathing techniques for anxiety management should be a priority for you to help alleviate stress during such uncertain times.

We involuntarily carry an effective stress management tool throughout the day: Our breath. As a result, we see that anxiety and breathing are directly linked. Here are 5 simple breathing techniques for anxiety management that you can try any time.

How does breathing help stress and anxiety management?

When we feel stressed, our breathing rate and breathing pattern change as a part of the ‘flight-or-fight response’. Typically, an anxious person takes small, shallow breaths. This is because such a person is likely to use their shoulders instead of their diaphragm to move air in and out of their lungs. Also, when they are anxious, their chest cavity can only expand and contract so much, which makes it hard to get more air in. Breathing techniques typically involve deep breathing. Deep breathing is essential as it allows more carbon dioxide to enter your blood. This calms down Amygdala- the part of your brain responsible for handling anxiety. Deep breathing also synchronizes your heartbeat and breathing. This is why breathing techniques for anxiety management are so effective in reducing stress.

1. Pursed lip breathing technique

This is one of several breathing techniques for anxiety management that focus on the manner in which you inhale.

Relax your body.
Keep your mouth closed and take a deep breath through your nose.
Purse your lips in a whistling position.
Exhale slowly through your pursed lips.

Millennial woman doing pursed lip breathing technique — Pursed Lip Breathing Technique

2. Alternate nostril breathing technique for anxiety management

This one of the more well-known breathing techniques for anxiety management and is also known as ‘pranayama’. Pranayama for anxiety has been practised for centuries.

Sit in a comfortable position and bring your right hand near your nose.
Close your right nostril with your right thumb and inhale through your left nostril.
Close your left nostril with your ring finger and release your thumb to exhale.
Now inhale through the right nostril and release your ring finger to exhale through that side.
This is one cycle. Continue this for 5 minutes and finish it with an exhale on the left side.

Millennial woman practicing alternate nostril breathing technique — Alternate Nostril Breathing

3. Equal breathing technique

This is one of the more popular breathing techniques for anxiety that revolve primarily around meditation.

Sit in a comfortable position.
Then, breathe normally through your nose.
Count each inhales and exhales to make sure that they are in even duration.
You can choose a word to repeat during this process.
Continue this for 5 minutes.

Millennial woman sitting down in meditation pose doing equal breating — Equal Breathing

4. Coherent breathing technique

This exercise is another effective form of breathing to reduce anxiety.

Sit in a comfortable position.
Next, inhale deeply for a count of 5.
Exhale for a count of 5.
Continue this for 5 minutes.

Smiling millennial woman sitting down in meditation pose — Coherent Breathing

5. Deep breathing technique for anxiety management

The deep breathing exercise is one of the prominent and core breathing techniques for anxiety management.

Relax your body while standing or sitting.
Draw your elbows back and allow your chest to expand.
Take a deep breath through your nose.
Hold it for a count of 5.
Then, slowly release your breath through your nose.
Continue this for 5 minutes.

Millennial woman doing deep breathing exercise — Deep Breathing

These simple breathing techniques for anxiety management can have a profound effect on your state of mind. It makes you calm and relaxes even in stressful situations. So, next time you find yourself under stress, try these simple breathing techniques for anxiety management. Breathing to calm anxiety sounds like a simple solution, but if done faithfully and correctly, can be very effective.

July 20, 2020 0 comment

Fitness

Weight loss and body recomposition: Lose fat and gain muscles at the same time

by qalfit July 9, 2020

written by qalfit

Weight loss and body recomposition: Lose fat and gain muscles at the same time.

Traditional weight loss programs focus on cutting body fat and hitting a lower number on the scale. Stepping on the scales and looking at trends can help you determine if you’re making progress and shedding fat. However, even if you don’t see the numbers on the scale going down, you might still be making progress due to body recomposition.

What is body recomposition or ‘recomp’?

While weight loss concentrates on losing fat, body recomposition refers to changes in the body’s ratio of fat to muscle. It focuses on body composition rather than weight. In simple terms, body recomposition is an approach to weight loss that not only focuses on losing fat but also gaining muscle at the same time.

How does body recomposition work?

Body recomposition is a phenomenon of simultaneously gaining muscle and losing fat. Although weight loss and muscle gain may seem to be in opposition to one another, they’re not impossible to achieve during the same period of time.

Basically, losing fat is a catabolic process (Breaking down) where the body breaks down stored fat for energy. This requires a caloric deficit through nutrition or exercise or ideally both. Gaining muscle is an anabolic process (Building up) that requires both exercise and adequate macronutrient proportions. By incorporating these two processes, one can easily lose fat and gain muscle at the same time.

What is healthy body composition?

According to the American Council on Exercise, healthy body composition depends on the amount of fat in the body.

Essential body fat for men: 2%-5%
Essential body fat for women: 10%-13%
Acceptable body fat for men: 18%-24%
Acceptable body fat for women: 25%-31%
Overweight body fat for men: Over 25%
Overweight body fat for women: Over 30%

Body recomposition basics:

In general, body recomposition is more of a lifestyle than a diet. Whether your goal is weight loss or body recomposition, a healthy diet and regular exercise must be on your to-do list.

Role of Macros:

If you want to gain muscles and lose fat, you need to be counting macros. If your goal is to lose weight, you need to lower your carbohydrate intake by 10%. If your goal is to build muscle, you need to improve your protein intake by 20% while lowering your carbohydrate and fat ratios by 10%.

Role of regular exercise:

Health experts recommend 150 minutes of moderate to vigorous physical activity for weight loss. If you’re focusing on body recomposition, you need to prioritize strength training to build muscle. You might encounter weight-loss plateaus initially, but you need to keep up with the momentum you had when you first started working towards your goal. If you’re not seeing any results try changing your strength-training routine or follow a high-intensity interval training plan.

If you want to lose fat and gain muscles at the same time, body recomposition is a great technique that you could follow. Try to find out your body composition and nourish your body proactively for better performance and function, add more protein to your diet, and focus on strength training.

July 9, 2020 0 comment

Technology

5 best hydration tracking smart water bottles of 2020

by qalfit July 7, 2020

written by qalfit

How often do you forget to drink water? Most of us would realize only by the end of the day that we forgot to drink enough water. Over 70% of the population is chronically dehydrated leading to many health complications. Drinking enough water each day is crucial for many reasons. It regulates body temperature, prevents infections, delivers nutrients to cells, and maintains the proper functioning of the organs. It also improves our sleep and mood. We all know this! Yet, we want someone or something to track our water intake and remind us to be well-hydrated. This is why we have compiled you a list of 5 best hydration tracking smart water bottles of 2020.

1. Hydrate spark 3

Hydrate spark 3 comes with a sensor technology that tracks your water intake and syncs your progress to the hydration tracker app via Bluetooth, and it serves more than just a water bottle that tracks water intake. It calculates a daily personalized hydration goal and it adjusts throughout the day based on your body and activity level. If you fall behind on your daily water goal, the entire bottle illuminates to remind you to drink more water.

Cost: INR 4500

Qalfit innovation ratings: 4.5/5

Check full features: https://amzn.to/2VNY4yv

2. HydraCoach 2.0

HydraCoach is the world’s first bottle that electronically calculates and tracks your consumption. It has an in-bottle hydration monitoring system that monitors the total amount of water consumed throughout the day. It automatically calculates your personal hydration goal and displays the average amount of water consumed per hour and the amount and percentage of water consumed relative to your Personal Hydration Goal.

Cost: INR 3,000

Qalfit Innovation rating: 4.5 /5

Check full features: https://amzn.to/3gvJjrM

3. H2OPal Smart Bottle Hydration Tracker.

H2Opal is a smart water bottle and app that work together to help you set a daily hydration goal and meet this goal through active hydration reminders and water intake tracking. The best thing about H2Opal is that it determines your daily optimal water intake by considering the weather, age, weight, level of physical activity among other things.

Cost: INR 7,000

Qalfit Innovation Rating: 4 /5

Check Full Features: https://amzn.to/3f6wl3I

4. Ozmo Smart Water Bottle

This BPA-free, 16-ounce bottle comes with a built-in rechargeable battery and Bluetooth connectivity to track your hydration habits. It even vibrates and alerts you to drink water at regular intervals. One really cool thing about this smart water bottle is that it can track your coffee consumption too!

Cost: INR 5,000

Qalfit Innovation rating: 4/5

Check full features: https://amzn.to/2Z1nwCl

5. Aquabro motivational water bottle

Aquabro motivational water bottle is a unique water tracking bottle in our list of 5 best hydration tracking smart water bottles of 2020. This water tracking bottle and hydration reminder app can help you lose weight, cleanse your skin, and prevent certain illnesses. Based on the weight and height, the app calculates the amount of water your body needs per day and sends you notifications every time your body needs to be hydrated. Also, did we mention it comes with a fruit infuser and cleaning brush? Yes, it does!

Cost: INR 1300

Qalfit innovation ratings: 3/5

Check full features: https://amzn.to/3ixfusM

Remember, if you’re thirsty, you are already dehydrated! Try using these hydration tracking smart water bottles and stay hydrated.

July 7, 2020 0 comment

Fitness

Why do you need to document your fitness journey?

by qalfit June 19, 2020

written by qalfit

How many times have you nearly quit your workout? Everyone faces a training plateau once in a while, but it is not to be taken as a sign to quit your workout. You just need a little push to get yourself back in your training shoes and documenting your fitness journey helps you a lot in these situations. Documenting your fitness journey may seem like an amateur habit to do on a workout program, but you will be amazed to find the benefits of documenting your fitness journey. It doesn’t matter whether you prefer selfies or journals, anything that helps you is good in this case.

Here are 5 reasons why you need to document your fitness journey.

1. You’ll set a plan.

This is one of the important reasons to document your fitness journey. Most people quit their fitness program because they won’t have a definite fitness plan. If you want to have an absolute blasting workout session, you need to have a solid plan of action. You need to have a fitness plan to make your fitness journey successful. Documenting also pushes you to create a fitness plan and helps you achieve your fitness goals.

Check out these 7 cardio workouts to keep you fit while working from home.

2. You can track your progress.

Sometimes your mind can trick you into thinking you haven’t made any progress. And this may demotivate you and can even make you quit working out. So, you need to track your progress by documenting your fitness journey. You can easily monitor where you are in your journey and how much you need to go further to reach your goal if you track your progress. Try to set a benchmark for yourself and note down the worthy statistics like weight, stamina level and other things that could help you track your progress.

Check out our list of 5 best fitness apps for android in 2020 to track your fitness journey.

3. It holds you accountable.

Work and time are not the reasons to skip your workouts. You need to stop making workout excuses (https://www.qalfit.com/fitness/5-biggest-workout-excuses-you-need-to-stop-making-now/) and start working out. You need to maintain personal accountability to stick to your fitness program. While having a long-term plan may drive you to pursue your end goal, documenting your fitness journey demands that you hold yourself accountable and keeps you on the right path.

4. You’ll know what works and what doesn’t.

Not every workout works for everyone. The success of a workout program depends on your lifestyle and physical fitness. Maintaining a journal or a diary to document your fitness journey is like a database that allows you to compare and contrast your workout programs. You can easily find out what works for you and what doesn’t. If you hit a training plateau, you can easily refer your database and adjust your workouts accordingly.

You can follow these 5 simple things to improve your fitness results

5. It motivates you to reach your goal.

Motivation to stick to a fitness routine is hard to come by these days and it is very easy to lose your energy to move forward. Documenting your fitness journey will give you the motivation you need to stick to a fitness routine. It gives you something to focus on and keeps you on track to reach your goal. Moreover, the documentation about your health or fitness journey could help others too. When someone looks at your documentation and sees your amazing journey, you will inspire them and that’s one life you changed for better.

Check out these 5 ways to trick your mind to workout regularly

Documenting your fitness journey encourages you to carry on making progress in your fitness program. When you look back at your progress, the journey that you have documented would serve as the blueprint for your next success. So, start documenting your fitness journey and unlock the benefits.

June 19, 2020 0 comment

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