One of the low-impact workout, but a very powerful and accessible way to enhance your physical and mental health is through walking. It is an activity that requires no special equipment and can fit easily into one's daily routine.

Just a 30-minute long brisk walk each day can improve your health, both mental and physical in a great way.

Physical Health Benefits:

Cardiovascular Health

Brisk walking strengthens the heart and lungs. It increases cardiovascular fitness, and reduces the risk of heart disease, stroke and high blood pressure. It can also lower blood pressure, improve cholesterol levels and help the heart pump more efficiently.

Bone And Muscle Strength

It is a weight-bearing exercise, which means that walking helps maintain bone density and strength. Regular walking can also help prevent osteoporosis, a condition that weakens bones and increases fracture risk. It also helps in strengthening the leg muscles, improves joint flexibility and boosts muscle endurance.

Weight Management

Depending on a person's weight, one can burn around 100 to 200 calories with 30 minutes of brisk walking. This can aid in fat loss and weight maintenance. This can be paired with some dietary adjustments to see the best results.

Immunity

Walking can also help you strengthen your immune system. It also boosts balance and muscle coordination. A daily dose of physical activity also stimulates the recruitment of the immune system's best fighter cells. This means the more you move your body, the better prepared you body is to fight off infections.

Mental Health Benefits:

Mood Enhancer

Walking can boost mood and reduce symptoms of stress and anxiety. It promotes the release of endorphins, the body's "feel-good" hormones and leads to an improved mental well-being. It can also act as a natural break and gives you a chance to reflect, unwind and enjoy some fresh air.

Cognitive Health And Sleep

Physical activities can improve cognitive health, including memory and focus. This can further enhance relaxation and can result in a better sleep quality. You can establish a daily walking and can notice the results in improved sleep patterns and waking up feeling more refreshed in the morning.

How Can You Make It A Routine?

Here are Some times you can make walking your daily routine:

Start Small And Build Up

If you are new to walking or find it a bit challenging, instead of walking for 30 minute at one go, try walking for 10 minutes, thrice a day. You can then gradually work up to longer durations as your fitness improves.

Incorporate Walking In Day-to-day Life

Try taking stairs instead of elevators, or walk to your nearby shop, instead of taking your car or using a delivery app. You can also walk your dog, or invite a friend with you to make it more enjoyable and help you stay motivated.

How To Prepare?

The first thing is to choose a comfortable footwear. This is a key to avoid any injury. Select shows with good arch and heel support and avoid hard surfaces to walk on to reduce stress on joints.

Warm Up And Cool Down

Start your walk with a slow place to let your muscles warm up, this can help prevent strains. After the walk, make sure to stretch your calves and thigh muscles for 20 seconds to enhance flexibility and reduce stiffness.

Can You Track Your Progress?

You can use a pedometer or any fitness app that can help you track your progress and help you stay motivated. It can also give you a sense of accomplishment and aiming for a daily goal, which can motivate you to keep walking.

As you may know, yoga poses are often inspired by nature. There are poses like mountain pose, tree pose etc., as that is because yoga is about connecting with nature and healing from within.

Yoga has always found inspiration in nature and the animal kingdom. Many yoga positions look like natural ways animals stretch or rest. For example, the "downward-facing dog" pose is just like how a dog stretches when it wakes up, and the "cat-cow" pose mimics how cats arch and round their backs. These are not mere coincidences, these poses were designed in a way that helps you gain the same attributes we applaud these animals for.

For example, the mountain pose or tadasana involves stretching ourselves upwards with our hands together and lengthening our spine as much as possible. The attribute we gain from doing this pose is strengthening our core and building our balance so that we stand as firm and tall as a mountain. Similarly, the animal inspired poses help us gain the same level of strength and flexibility as the animal in question

Animal-Inspired Yoga Poses

Here, we'll show you how to do some common animal-inspired yoga poses and explain the great benefits they have for your health and well-being.

Downward-Facing Dog (Adho Mukha Shvanasana)

Start on hands and knees, then lift your hips high, forming a triangle with your body. Push through your hands and feet, keeping your spine long and head in line. Gently straighten your legs without arching your back. Hold with deep breaths. This pose boosts blood flow to your brain and spine, clears lungs, and sharpens focus.

The Cobra (Bhujangasana)

Lie on your stomach, hands under shoulders. Press your pubic bone down and engage your core to protect your back. Push up with your arms, lifting your chest in an arch, keeping elbows close. Tilt your head back slightly without crunching your neck. Hold for 12 seconds, repeating three times. Cobra strengthens your back, arms, and pelvic muscles while boosting confidence.

The Cat-Cow Pose (Chakravakasana)

From hands and knees, flow between two positions. Exhale, rounding your spine like a cat, tucking your chin. Inhale, arching your spine downwards like a cow, lifting your head and engaging your core. This gentle movement makes your spine more flexible, strengthens back muscles, and helps release everyday tension. Repeat this flow three times.

The Butterfly (Bhadrasana)

Sit on the floor, bringing the soles of your feet together with knees falling open. Hold your feet and sit tall with a straight spine. Hold for up to three minutes, breathing deeply. This pose stretches your inner thighs and hips, making them more flexible. It also helps your abdominal organs and improves blood flow, symbolizing personal growth and renewal.

The Pigeon Pose (Eka Pada Rajakapotasana)

Start on hands and knees, bringing one lower leg forward between your hands (or sit on your heel). Stretch the other leg straight back. Lift your upper body upright to feel a deep stretch in your groin and thigh. Gently arch your back, look slightly up, and open your chest. This pose deeply opens your hips and stimulates abdominal organs, while also activating and awakening your mind.

The Camel Pose (Ustrasana)

Kneel firmly on the floor, engaging your core. Lean back, keeping thighs straight, reaching for your heels or crossing hands behind your back. Lift and stretch your chest, breathing deeply. This pose balances your body, greatly enhances flexibility, and specifically stretches your chest. Camel pose also helps open your mind and inspires a strong zest for life.

Exercise is universally recognized as a cornerstone of physical and mental well-being. It strengthens the heart, enhances brain function, supports metabolism, and plays a key role in managing stress. But when it comes to fertility, especially for couples trying to conceive, there’s a delicate balance. While moderate exercise can significantly improve the chances of conception, overtraining or pushing the body into an energy deficit may do just the opposite.

According to recent data, moderate physical activity improves fertility by up to 27% in women and can lead to a 44% increase in total sperm count in men. But, as with most things in health, more isn’t always better.

How Moderate Exercise Enhances Fertility?

For those trying to conceive, physical activity is a potent ally. “Exercise is not just about being fit—it's a powerful solution for reproductive health,” says Dr. Nishi Singh, IVF specialist. “Moderate, regular exercise can truly be a life-changer for those struggling to conceive.” Here’s how moderate movement helps reproductive function:

Hormonal Harmony: Exercise plays a critical role in balancing hormones like estrogen, progesterone, and testosterone—all essential for fertility.

Healthy Weight Maintenance: Maintaining a healthy BMI helps reduce obesity-related fertility complications, such as insulin resistance and anovulation.

Improved Ovulation & Egg Quality: Enhanced blood flow to the ovaries improves the quality of the eggs and increases the chances of implantation.

Boosted Sperm Health: In men, strength training and regular cardio are associated with better sperm concentration and motility.

Reduced Stress: Physical activity releases endorphins, lowering stress—a known inhibitor of ovulation and libido.

What Counts as “Moderate” Exercise?

Moderate activity includes any movement that raises your heart rate, increases your breathing, and warms up your body—without pushing you to exhaustion. Think:

• Brisk walking
• Cycling on flat terrain
• Light jogging
• Swimming
• Low-impact aerobics

“You should still be able to talk but not sing,” explains Dr. Singh, outlining how to self-assess moderate intensity. These activities encourage cardiovascular health, balance hormones, and reduce cortisol (the stress hormone), all of which can improve fertility outcomes.

When Exercise Becomes Too Much of a Good Thing?

While movement is often seen as medicine, excessive exercise—particularly when not paired with proper nutrition—can lead to an energy deficit. This occurs when the body doesn’t receive enough fuel to sustain its essential functions, including reproduction. In women, this imbalance can result in irregular or missed menstrual cycles, disrupted ovulation, lower estrogen levels, and diminished egg quality. For men, overtraining may suppress testosterone production and lead to a reduced sperm count, ultimately affecting fertility potential.

“The reproductive system is highly sensitive to energy deficit,” says Dr. Singh. “When the body doesn’t have enough fuel, it prioritizes survival systems like the heart and brain over reproduction.”

How Underweight or Overweight Status Affects Fertility?

Body weight is another critical aspect linked to fertility. A BMI below 18.5 (underweight) or within the obese range can trigger ovulatory disorders, hormonal imbalance, and menstrual irregularities.

Even when ovulation seems regular, issues like insulin resistance, thyroid dysfunction, and polycystic ovarian syndrome (PCOS)—often tied to weight extremes—can hinder conception. Regular moderate exercise supports optimal weight, insulin sensitivity, and thyroid health.

List of Fertility-Friendly Workouts

Dr. Singh emphasizes the importance of a balanced fitness plan that supports the body’s reproductive goals:

Cardio: Walking, swimming, or light jogging to build endurance and improve circulation.

Strength Training: Helps prepare the body for pregnancy by building muscular support for the core and lower body.

Mind-Body Workouts: Yoga and Pilates reduce stress, improve flexibility, and support hormonal balance, creating an ideal environment for conception.

“If you’re unsure how much exercise is right for you, consult a fertility specialist or trainer familiar with pre-conception fitness,” she advises.

Every body is different—and so is every fertility journey. What works for one couple may not be ideal for another. The key lies in listening to your body and monitoring symptoms.

Here are some red flags that your exercise regimen may be negatively impacting fertility:

• Missed or irregular periods
• Low libido
• Constant fatigue or overtraining injuries
• Plateauing or regressing physical performance

In these cases, cutting back on intensity, increasing caloric intake, or taking rest days may help restore hormonal balance.

Exercise can be an incredible fertility booster—when done in moderation. It helps regulate hormones, improves reproductive organ function, boosts egg and sperm health, and reduces stress. However, overdoing it can tip the scales in the wrong direction, potentially delaying conception.

As Dr. Singh puts it, “Effective exercise is not about pushing harder—it’s about working smarter. A moderate, sustainable fitness plan not only supports overall wellness but creates the best possible environment for a healthy pregnancy.”

If you’re actively trying to conceive, consider syncing your fitness goals with your fertility goals. Whether that means dialing it back or adding gentle movement to your day, the right approach can make all the difference.

While the beginning of every week may be difficult, reaching midway and realizing you still have a few more days to work can be even more exhausting. That is where restorative yoga comes in.

Restorative yoga is all about being gentle, supportive, and therapeutic. At its heart, it's a practice of passive healing, meaning you allow your body to relax deeply rather than actively working your muscles. This style is known for activating your parasympathetic nervous system, often called the "rest and digest" system.

Why Should You Do Restorative Yoga?

By encouraging longer holds in poses (asanas) and deep breathing, it helps trigger your body's natural relaxation response, which can slow breathing, lower blood pressure, and create a sense of calm and well-being.

Restorative yoga uses props like bolsters, blocks, or folded blankets to make poses gentler and more supportive, though you can do them without props too. You'll generally hold these poses for at least 5 minutes, and often much longer if comfortable (some people hold them for 20 minutes or more). The focus is always on comfort and deep relaxation, allowing your body to release tension naturally.

Restorative Yoga Poses To Try

Restorative yoga is a passive, meditative form of yoga that emphasizes deep breathing and releasing physical tension. Unlike active yoga styles, you hold poses for extended periods, typically 5 minutes or more. It often uses props like blankets, blocks, or bolsters to support your body, allowing for deeper relaxation and comfort in each pose. This gentle practice is generally considered safe for most people. If you have any health concerns, it's always wise to talk to your doctor or physical therapist before starting restorative yoga.

Child's Pose

This pose helps calm stress and tiredness. It gently stretches your spine, hips, and shoulders. To do it, kneel with your buttocks on your heels, then lean forward, resting your torso between your thighs. Extend your arms forward or alongside your body. You can use cushions for support. Stay for up to 5 minutes, breathing deeply.

Supported Reclined Bound Angle Pose

This pose opens hips and calms your nervous system, deeply relaxing your body and mind. It's great for stress, anxiety, and menstrual comfort, offering a gentle inner thigh stretch. Lie back on a bolster with supported knees, breathing deeply for 10-20 minutes of serene release.

Supported Supine Spinal Twist

This gentle twist releases spine and lower back tension, while calming your nervous system. Props let your body fully relax into the twist, soothing abdominal organs and aiding digestion. It's perfect for unwinding after a long day or before sleep. Hold for 5-10 minutes per side.

Supported Wide-Legged Forward Fold

This pose offers a gentle stretch for inner thighs and hamstrings, while deeply calming your mind. Props allow you to relax into the fold without strain, making it great for reducing stress and anxiety. It encourages quiet reflection and unwinding. Hold for 5-15 minutes, breathing smoothly.

Corpse Pose (Savasana)

This is a go-to pose for deep relaxation and easing stress. To do it, lie on your back with a folded blanket under your head and a bolster or blankets under your knees for support. Let your arms rest naturally at your sides, palms up. Stay for 10 minutes or more, breathing deeply and letting all your muscles relax.

Legs-Up-The-Wall Pose

This pose helps relieve tired legs and feet, gently stretches your hamstrings and neck, and can ease mild backache. Sit sideways against a wall, then swing your legs up the wall. Use a blanket for your head and optionally for lower back support. Rest your arms comfortably, breathe deeply, and relax your body for 10 minutes.