Health and Me

Aarushi Bhadury

Can Yoga Help Your Thyroid Issues?

Yoga is a great exercise known for reducing stress and improving overall well-being. But can it also help with <span>thyroid</span> problems? The thyroid is a small gland in your throat that makes hormones vital for your metabolism, body temperature, growth, and even brain development in children. When your thyroid isn't working right, it can affect both your physical and mental health. This article explores how yoga can be a helpful addition to traditional thyroid treatments. 

While yoga generally promotes overall health, some poses specifically target the neck and throat area, where the thyroid is located. Stretching and strengthening this region might improve blood flow, though there's no definite proof that these specific poses benefit the thyroid more than others. 

It's important to only hold poses as long as you feel comfortable. Many of the poses described below are for those with some yoga experience. You can make them easier with props or by practicing under the guidance of a certified yoga instructor. You can try each of these poses at home with a yoga mat. 

<h4>Supported Shoulder Stand (Sarvangasana) </h4>

This advanced pose puts you upside down. Avoid it if you are new to yoga, have high blood pressure, heart issues, glaucoma, or are pregnant. Lie on your back, lift your legs straight up, and push onto your shoulders, supporting your hips with your hands. Keep your body straight and core strong. 

This advanced pose builds core and arm strength, plus spine flexibility. Start like the shoulder stand. Bring your legs over your head to rest your toes on the floor behind you, keeping your lower back supported. If breathing gets hard, slowly stop. A prop under shoulders can make it safer.

This advanced pose stretches your body in the opposite direction after other poses. Don't do it if you have high blood pressure, neck injuries, or glaucoma. Sit, place hands under buttocks, lean back on elbows, and gently drop your head back, lifting your chest. 

<h4>Bridge Pose (Setu Bandha Sarvangasana) </h4>

This pose is great for strengthening your back. Lie on your back, bring feet close to hips. Press palms into the floor and lift your hips toward the ceiling. You can use your hands on your lower back for support if needed. 

This pose helps make your back and neck more flexible. Lie on your stomach with palms under shoulders. Press into your palms and lift your head and chest off the mat, arching your back. Drop your head back if comfortable. 

Sit with legs out. Lean back slowly, keeping your core strong and back straight. Lift your bent knees, then straighten legs to form a V-shape. Raise arms in line with shoulders. Hold, breathing deeply. Slowly lower arms and legs. 

<h4>Upward Bow Pose / Wheel Pose (Urdhva Dhanurasana) </h4>

This pose deeply stretches your chest, back, and neck. Lie on your back, bend knees, and place hands by your head. Press feet and hands, lifting hips and then your head until arms are straight. Hold and breathe. 

<h4>Supported Headstand Pose (Sirshasana) </h4>

This is a very advanced pose for experienced yoga practitioners, always do it with a teacher at first. Kneel, interlace fingers, and place head on mat. Lift knees, walk feet closer, then slowly lift both feet up, balancing on forearms. 

Health Conditions A-Z

health

yoga & Asanas

Can Yoga Help Your Thyroid Issues

Yoga for thyroid issues

thyroid issues

thyroid

Thyroid Disease

Not Just Cigarettes, But You Food Too Could Increase Your Chance Of Lung Cancer

James Van Der Beek Shares Health Update After Stage 3 Colorectal Cancer Diagnosis

RFK Jr. Is Leaving Behind 'Rigorous Science', Say Ousted Vaccine Panel Members

Fitness

You Don’t Always Need Weights For Strength Training

Feel Sleepy After Lunches - Light And Healthy Office Lunches

Positive Thinking Practice – How Does It Help You?

MIND Diet – Is This A Healthy Diet Or Another Trend?

Yoga Prop Essentials To Improve Your Exercise Session

Should Potatoes Be The Part Of A Healthy Diet?

Best And Worst Foods To Lower Blood Pressure

Low-Impact Cardio Workouts You Should Try

10 Healthy Pasta Salad Dressing For Weight Loss

Breathing Exercise You Should Do To Relieve Stress

Headache vs. Migraine: Difference Explained In 60 Seconds

High Carb Foods That Are Actually Healthy

How Many Times Do You Need To Wash Your Face?

Hypothyroidism Diet – What To Eat And What You Should Avoid

Stretches To Relieve Leg Pain And Numbness After Sitting For Too Long

No-Cook Healthy Meals For Lazy Days At Home

Easy Breakfast Options To Try During Calorie Deficit

How To Stop Muscle Cramps Immediately

Why You Should Go For An Anti-Inflammatory Diet

Foods To Lower Cortisol Levels In Your Body

High-Fiber Dips You Can Make At Home For The Week

Weekend Warrior Exercises To Makeup For Stressful Week

Experiencing Headaches At Word? Natural Remedies To Try

Yoga Poses That Enhance Digestion

Health Benefits of Walking Backwards

No Eggs? Egg-Alternatives You Can Add To Your Diet

Savory And Smart Ways To Add Broccoli To Your Diet

Calorie Burning Habits That Can Help You Shed Extra Pounds

Yoga Poses That Can Help With Bloating

Fiber-Rich Oatmeal Dishes You Can Have For Breakfast

Signs You Must Visit A Doctor For Your Back Pain

Avocado Meal Prep Ideas To Increase Healthy Fat In Your Diet

Arm Exercises You Can Do At Home

Quick-Office Lunches That Can Keep You Full-Longer

How Increased Screen Time Affects Children's Health

Homemade Recipe To Make Protein-Rich Pancakes With Healthy Alternatives

Push-Up Variations You Can Do At Home

Common Mistakes Running Mistakes People Make

Low-Calorie Foods That Keep You Full For Long

Yoga Poses That Help You Get Rid Of Back Pain

Yoga is a great exercise known for reducing stress and improving overall well-being. But can it also help with thyroid problems? The thyroid is a small gland in your throat that makes hormones vital for your metabolism, body temperature, growth, and even brain development in children. When your thyroid isn't working right, it can affect both your physical and mental health. This article explores how yoga can be a helpful addition to traditional thyroid treatments. Poses You Can Do While yoga generally promotes overall health, some poses specifically target the neck and throat area, where the thyroid is located. Stretching and strengthening this region might improve blood flow, though there's no definite proof that these specific poses benefit the thyroid more than others. It's important to only hold poses as long as you feel comfortable. Many of the poses described below are for those with some yoga experience. You can make them easier with props or by practicing under the guidance of a certified yoga instructor. You can try each of these poses at home with a yoga mat. Supported Shoulder Stand (Sarvangasana) This advanced pose puts you upside down. Avoid it if you are new to yoga, have high blood pressure, heart issues, glaucoma, or are pregnant. Lie on your back, lift your legs straight up, and push onto your shoulders, supporting your hips with your hands. Keep your body straight and core strong. Plow Pose (Halasana) This advanced pose builds core and arm strength, plus spine flexibility. Start like the shoulder stand. Bring your legs over your head to rest your toes on the floor behind you, keeping your lower back supported. If breathing gets hard, slowly stop. A prop under shoulders can make it safer. Fish Pose (Matsyasana) This advanced pose stretches your body in the opposite direction after other poses. Don't do it if you have high blood pressure, neck injuries, or glaucoma. Sit, place hands under buttocks, lean back on elbows, and gently drop your head back, lifting your chest. Bridge Pose (Setu Bandha Sarvangasana) This pose is great for strengthening your back. Lie on your back, bring feet close to hips. Press palms into the floor and lift your hips toward the ceiling. You can use your hands on your lower back for support if needed. Cobra Pose (Bhujangasana) This pose helps make your back and neck more flexible. Lie on your stomach with palms under shoulders. Press into your palms and lift your head and chest off the mat, arching your back. Drop your head back if comfortable. Boat Pose (Navasana) Sit with legs out. Lean back slowly, keeping your core strong and back straight. Lift your bent knees, then straighten legs to form a V-shape. Raise arms in line with shoulders. Hold, breathing deeply. Slowly lower arms and legs. Upward Bow Pose / Wheel Pose (Urdhva Dhanurasana) This pose deeply stretches your chest, back, and neck. Lie on your back, bend knees, and place hands by your head. Press feet and hands, lifting hips and then your head until arms are straight. Hold and breathe. Supported Headstand Pose (Sirshasana) This is a very advanced pose for experienced yoga practitioners, always do it with a teacher at first. Kneel, interlace fingers, and place head on mat. Lift knees, walk feet closer, then slowly lift both feet up, balancing on forearms. 

can yoga help your thyroid issues?

Lifestyle Changes People Above 60 Should Make To Boost Brain Health

Health & Wellness

No Time For Brain Decline - Lifestyle Habits That Reduce The Risk Of Dementia In Older Adults

no time for brain decline - lifestyle habits that reduce the risk of dementia in older adults

Turns Out, Walking Fast Might Be the Easiest Anti-Aging Trick Yet

turns out, walking fast might be the easiest anti-aging trick yet

Clint Eastwood’s Secret To Staying Young And Healthy At 95

clint eastwood’s secret to staying young and healthy at 95

Nutrition

Think You Cannot Grow Brain Cells In Adulthood? These 7 Foods Say Otherwise, According to a Harvard Doctor

think you cannot grow brain cells in adulthood? these 7 foods say otherwise, according to a harvard doctor

Lifestyle changes are necessary at every age. Young adults often get away with eating unhealthily, staying up late and getting up early. However, as you grow older, the effects of staying up beyond a certain time, indulging in alcohol or even overexerting yourself become apparent. So one must make changes to their lifestyle according to their age. As such, people above 60 should pay more attention to certain aspects of their health like their <span>brain health</span>, as they are susceptible to <span>cognitive decline</span>. 

A new study shows that a two-year program focused on healthy eating, exercise, and "brain training" helped older adults avoid a decline in their thinking skills. The study, called U.S. POINTER, included more than 2,100 people aged 60 to 79 who had a higher risk for cognitive decline due to factors like a poor diet, a sedentary lifestyle, and a family history of memory problems. The results were presented at the Alzheimer’s Association International Conference in Toronto. 

The participants in the study followed a program that focused on three key areas: 

Participants switched to the MIND diet, a specific eating plan known for supporting brain health. This change from their previous unhealthy diets was a key part of the program to boost cognitive function. 

The program required participants to meet <span>fitness</span> goals that included a mix of exercises. They did aerobic workouts, resistance training, and stretching to improve both their physical and mental health. 

Participants were also tasked with exercising their minds. They used a program called BrainHQ for daily challenges and engaged in other intellectual and social activities to keep their brains active and sharp. 

Participants in a more structured version of the program met regularly with staff and peers, while a second group followed a less structured, self-guided plan. The results showed that the structured program provided a greater benefit to brain health. An impressive 89% of all participants completed the two-year study. 

<h2>Broad Benefits for a Diverse Group </h2>

The study found that this program worked well for a wide range of people. It didn't matter if they were male or female, what their ethnicity was, what their genetic risk for Alzheimer's was, or what their heart health was like. Everyone seemed to benefit. The researchers saw a significant improvement in the participants' overall thinking skills, including their memory, attention, and ability to multitask. This research sends a strong message that making healthy choices can have a powerful impact on brain health for many people, and it shows that treatments for diseases like Alzheimer's will likely include both medicine and healthy living. 

<h2>Physical Activity Guideline For Elderly </h2>

According to the UK National Health Services older adults should try to be physically active every day. Regular activity can help improve your overall health and lower your risk of serious conditions like heart disease and stroke. Before starting any new exercise routine, especially if you haven't been active in a while or have health concerns, it's a good idea to talk to a doctor. They can help you choose activities that are safe and right for your fitness level. Here are some goals for them 

<ul><li>Be active daily, this can include light activities like walking.</li><li>Do exercises that improve your strength, balance, and flexibility at least two days a week. This is especially important if you are worried about falling.</li><li>Get moderate exercise, aim for a total of 150 minutes of moderate activity per week. This could be a brisk walk, dancing, or gardening.</li><li>Get vigorous exercise, aim for 75 minutes of vigorous activity per week. This could be jogging or a strenuous hike.</li><li>Reduce sitting time, try to sit or lie down less throughout the day. Break up long periods of inactivity with a short walk or some light movement.</li></ul>

Elderly fitness

fitness

health and fitness of older people

Lifestyle Changes for people above 60

brain health

cognitive decline

Lifestyle changes are necessary at every age. Young adults often get away with eating unhealthily, staying up late and getting up early. However, as you grow older, the effects of staying up beyond a certain time, indulging in alcohol or even overexerting yourself become apparent. So one must make changes to their lifestyle according to their age. As such, people above 60 should pay more attention to certain aspects of their health like their brain health, as they are susceptible to cognitive decline. A new study shows that a two-year program focused on healthy eating, exercise, and "brain training" helped older adults avoid a decline in their thinking skills. The study, called U.S. POINTER, included more than 2,100 people aged 60 to 79 who had a higher risk for cognitive decline due to factors like a poor diet, a sedentary lifestyle, and a family history of memory problems. The results were presented at the Alzheimer’s Association International Conference in Toronto. Combination of Healthy Habits The participants in the study followed a program that focused on three key areas: Healthy Eating Participants switched to the MIND diet, a specific eating plan known for supporting brain health. This change from their previous unhealthy diets was a key part of the program to boost cognitive function. Regular Exercise The program required participants to meet fitness goals that included a mix of exercises. They did aerobic workouts, resistance training, and stretching to improve both their physical and mental health. Brain Training Participants were also tasked with exercising their minds. They used a program called BrainHQ for daily challenges and engaged in other intellectual and social activities to keep their brains active and sharp. Participants in a more structured version of the program met regularly with staff and peers, while a second group followed a less structured, self-guided plan. The results showed that the structured program provided a greater benefit to brain health. An impressive 89% of all participants completed the two-year study. Broad Benefits for a Diverse Group The study found that this program worked well for a wide range of people. It didn't matter if they were male or female, what their ethnicity was, what their genetic risk for Alzheimer's was, or what their heart health was like. Everyone seemed to benefit. The researchers saw a significant improvement in the participants' overall thinking skills, including their memory, attention, and ability to multitask. This research sends a strong message that making healthy choices can have a powerful impact on brain health for many people, and it shows that treatments for diseases like Alzheimer's will likely include both medicine and healthy living. Physical Activity Guideline For Elderly According to the UK National Health Services older adults should try to be physically active every day. Regular activity can help improve your overall health and lower your risk of serious conditions like heart disease and stroke. Before starting any new exercise routine, especially if you haven't been active in a while or have health concerns, it's a good idea to talk to a doctor. They can help you choose activities that are safe and right for your fitness level. Here are some goals for them Be active daily, this can include light activities like walking.Do exercises that improve your strength, balance, and flexibility at least two days a week. This is especially important if you are worried about falling.Get moderate exercise, aim for a total of 150 minutes of moderate activity per week. This could be a brisk walk, dancing, or gardening.Get vigorous exercise, aim for 75 minutes of vigorous activity per week. This could be jogging or a strenuous hike.Reduce sitting time, try to sit or lie down less throughout the day. Break up long periods of inactivity with a short walk or some light movement.

lifestyle changes people above 60 should make to boost brain health

Tanya Dutt

HIIT Workouts Suit You Ill? LIIT May Be Your Exercise Style

hiit workouts suit you ill? liit may be your exercise style

Parkinson’s Patients May Soon Walk Better With This New Personalized Brain Therapy

parkinson's patients with walking difficulties show great results with this treatment

If you’ve logged thousands of steps this week but walked at a snail’s pace, your <span>fitness</span> gains may be smaller than you think. Recent research is making an important distinction: it’s not how many steps you take, but how fast you’re walking that may hold the key to healthier aging.

Researchers at the University of Chicago Medicine discovered that increasing walking pace by just 14 steps per minute—which brings most older adults to about 100 steps per minute—translated into measurable improvements in physical function. The study focused on individuals classified as frail or pre-frail. Even small boosts in walking speed helped participants walk longer distances, stay more active, and maintain independence.

What’s more, a separate analysis from more than 79,000 adults in low‑income regions found that just 15 minutes of brisk walking daily, rather than long periods of slow-paced walking, delivered a 19% reduction in all-cause mortality, particularly from cardiovascular disease.

So why is brisk walking such a powerful tool for better aging? A faster pace improves heart function, increases VO₂ max (the body's capacity to use oxygen), and helps maintain muscle tone and balance—all vital for reducing fall risk and frailty.

Walking slowly, in contrast, doesn’t challenge the cardiovascular system. It offers movement, but it doesn’t push the body enough to strengthen essential systems. Frailty isn’t just about age; it’s a medical condition marked by:

<ul><li>Slow movement</li><li>Weakness</li><li>Unintentional weight loss</li><li>Fatigue</li><li>Low mobility</li></ul>

Because these symptoms are closely tied to inactivity, keeping a brisk walking pace becomes effective prevention. A slight uptick in speed can rejuvenate energy levels, preserve muscle strength, and support daily tasks.

<h2>Forget the "Talk Test", Try Measured Cadence Instead</h2>

Until now, measuring walking intensity relied on the subjective “talk test”—are you breathless enough that you can't sing but can still hold a conversation? But perceptions vary. A new smartphone app—not yet available to the public—demonstrated greater accuracy in measuring walking cadence than typical trackers, offering a more reliable metric for intensity-based health benefits.

<h2>How Scientists Put It to the Test?</h2>

In a controlled trial, older participants in retirement communities wore thigh-mounted sensors to accurately track cadence. One group walked at a comfortable pace, while the other group was coached to walk as fast as safely possible. Those who managed an extra 14 steps per minute consistently outperformed in walking tests and daily functional tasks. It wasn't about marathon endurance—it was about walking faster, for shorter durations.

This isn’t elite fitness talk—it’s practical public health advice. Brisk walking improves longevity even when overall physical activity remains low. It’s one of the few forms of exercise that:

<ul><li>Requires no specialized equipment</li><li>Can be done nearly anywhere</li><li>Carries low injury risk</li><li>Provides potent cardiovascular and metabolic benefits</li></ul>

Experts led by Professor Wei Zeng emphasized that brisk walking improves heart health by making it more efficient while reducing obesity and related conditions. The activity raises VO₂ max, which correlates directly with better functional fitness and survival outcomes.

<h2>Adding Brisk Walking Into Your Day</h2>

Start by establishing your baseline cadence—count the steps you take in 60 seconds while walking normally. Then gradually aim for 14 more steps per minute. That often feels like walking with purpose—not sprinting.

Use tools like metronome apps to match your footfall to a steady beat. While official cadence apps are still in development, consumer tools let you maintain consistency during your walk and track personal progress over time.

Global health bodies warn that physical inactivity now kills 2 million people annually, especially through cardiovascular disease, dementia, and metabolic conditions. In the UK, sedentary lifestyles contribute significantly to deaths among working-age adults.

Rising mortality rates linked to inactivity—compounded by healthcare access gaps, long waits for treatments, and delays in emergency care—make walking fast a simple yet effective countermeasure.

We're not training for marathons. This is about accelerating pace in daily life. Even modest improvements—like brisk walks to run errands or brisk evening strolls—provide systemic uplift to aging bodies. Walking faster improves mobility, posture, and the internal systems that matter most for independence and vitality. Age or fitness level shouldn’t limit you. Here’s how to begin:

<ul><li>Establish your usual cadence—walk 1 minute at your normal pace and count steps.</li><li>Add 14 steps per minute—gradually, until it feels energetic but sustainable.</li><li>Measure consistently—track progress with a watch, phone app, or metronome.</li><li>Walk brisk daily—15 minutes is enough to start seeing benefits.</li><li>Pair with balance and strength efforts—core, legs, and posture support endurance.</li></ul>

Always consult a health professional if you have cardiovascular, respiratory, or musculoskeletal conditions before significantly increasing your walking pace.

Walking fast isn’t a fad—it’s a scientifically backed way to age better. For older adults, even one minor increase in cadence can mean improved independence, fewer hospitalizations, and a stronger heart. For everyone else, it’s a low-cost, high-impact way to support lifelong wellness.

Before vaccines and sprint workouts took center stage, walking was—and remains—among the simplest anti-aging tools we have. Now science gives us the reason—and the step-by-step to make it easy. So lace up, push the pace, and let every faster stride be your quiet pledge to aging with strength.

health and fitness

fast walking benefits

walking anti aging

brisk walking health

how to walk faster

longevity tips

anti aging exercise

walking for heart health

If you’ve logged thousands of steps this week but walked at a snail’s pace, your fitness gains may be smaller than you think. Recent research is making an important distinction: it’s not how many steps you take, but how fast you’re walking that may hold the key to healthier aging.Researchers at the University of Chicago Medicine discovered that increasing walking pace by just 14 steps per minute—which brings most older adults to about 100 steps per minute—translated into measurable improvements in physical function. The study focused on individuals classified as frail or pre-frail. Even small boosts in walking speed helped participants walk longer distances, stay more active, and maintain independence.What’s more, a separate analysis from more than 79,000 adults in low‑income regions found that just 15 minutes of brisk walking daily, rather than long periods of slow-paced walking, delivered a 19% reduction in all-cause mortality, particularly from cardiovascular disease.So why is brisk walking such a powerful tool for better aging? A faster pace improves heart function, increases VO₂ max (the body's capacity to use oxygen), and helps maintain muscle tone and balance—all vital for reducing fall risk and frailty.Walking slowly, in contrast, doesn’t challenge the cardiovascular system. It offers movement, but it doesn’t push the body enough to strengthen essential systems. Frailty isn’t just about age; it’s a medical condition marked by:Slow movementWeaknessUnintentional weight lossFatigueLow mobilityBecause these symptoms are closely tied to inactivity, keeping a brisk walking pace becomes effective prevention. A slight uptick in speed can rejuvenate energy levels, preserve muscle strength, and support daily tasks.Forget the "Talk Test", Try Measured Cadence InsteadUntil now, measuring walking intensity relied on the subjective “talk test”—are you breathless enough that you can't sing but can still hold a conversation? But perceptions vary. A new smartphone app—not yet available to the public—demonstrated greater accuracy in measuring walking cadence than typical trackers, offering a more reliable metric for intensity-based health benefits.How Scientists Put It to the Test?In a controlled trial, older participants in retirement communities wore thigh-mounted sensors to accurately track cadence. One group walked at a comfortable pace, while the other group was coached to walk as fast as safely possible. Those who managed an extra 14 steps per minute consistently outperformed in walking tests and daily functional tasks. It wasn't about marathon endurance—it was about walking faster, for shorter durations.This isn’t elite fitness talk—it’s practical public health advice. Brisk walking improves longevity even when overall physical activity remains low. It’s one of the few forms of exercise that:Requires no specialized equipmentCan be done nearly anywhereCarries low injury riskProvides potent cardiovascular and metabolic benefitsExperts led by Professor Wei Zeng emphasized that brisk walking improves heart health by making it more efficient while reducing obesity and related conditions. The activity raises VO₂ max, which correlates directly with better functional fitness and survival outcomes.Adding Brisk Walking Into Your DayStart by establishing your baseline cadence—count the steps you take in 60 seconds while walking normally. Then gradually aim for 14 more steps per minute. That often feels like walking with purpose—not sprinting.Use tools like metronome apps to match your footfall to a steady beat. While official cadence apps are still in development, consumer tools let you maintain consistency during your walk and track personal progress over time.Global health bodies warn that physical inactivity now kills 2 million people annually, especially through cardiovascular disease, dementia, and metabolic conditions. In the UK, sedentary lifestyles contribute significantly to deaths among working-age adults.Rising mortality rates linked to inactivity—compounded by healthcare access gaps, long waits for treatments, and delays in emergency care—make walking fast a simple yet effective countermeasure.We're not training for marathons. This is about accelerating pace in daily life. Even modest improvements—like brisk walks to run errands or brisk evening strolls—provide systemic uplift to aging bodies. Walking faster improves mobility, posture, and the internal systems that matter most for independence and vitality. Age or fitness level shouldn’t limit you. Here’s how to begin:Establish your usual cadence—walk 1 minute at your normal pace and count steps.Add 14 steps per minute—gradually, until it feels energetic but sustainable.Measure consistently—track progress with a watch, phone app, or metronome.Walk brisk daily—15 minutes is enough to start seeing benefits.Pair with balance and strength efforts—core, legs, and posture support endurance.Always consult a health professional if you have cardiovascular, respiratory, or musculoskeletal conditions before significantly increasing your walking pace.Walking fast isn’t a fad—it’s a scientifically backed way to age better. For older adults, even one minor increase in cadence can mean improved independence, fewer hospitalizations, and a stronger heart. For everyone else, it’s a low-cost, high-impact way to support lifelong wellness.Before vaccines and sprint workouts took center stage, walking was—and remains—among the simplest anti-aging tools we have. Now science gives us the reason—and the step-by-step to make it easy. So lace up, push the pace, and let every faster stride be your quiet pledge to aging with strength.

When Your Phone Ping Feels Like a Threat: The Science Behind Cortisol Spikes, Sleep Disruption and Notification Anxiety

when your phone ping feels like a threat: the science behind cortisol spikes, sleep disruption and notification anxiety

Many of us believe that a good workout has to leave us completely exhausted and drenched in sweat. But is that the only way? Like many other things in life, exercise is also different for everyone. The best way to go about exercising is finding out your priorities and goals. If you want faster results and do not mind intense workouts, tailor your time and workouts according to that. But what about people who do like exhausting workouts and like to take things slow? Exercise doesn't need to be a grueling test of endurance. There's a gentler way to get fit, and it's called Low-Intensity Interval Training, or <span>LIIT</span>. This approach lowers your effort level while still helping you reach your fitness goals. 

The Cleveland Clinic explains that the main idea behind LIIT is to exercise for longer stretches of time at a low to moderate effort level, with short breaks built in for you to recover. You'll definitely feel like you're doing something, and your body will be working, but you won't push yourself too hard or feel completely wiped out. During a LIIT workout, you should be able to: 

<ul><li>Talk comfortably and hold a conversation without getting out of breath. If you're gasping for air, you're probably pushing too hard for LIIT. </li><li></li><li>Keep your heart rate in a comfortable zone, specifically what's called Zone 2. This means your heart is beating at roughly 60% to 70% of its maximum rate during exercise. (Imagine a scale from 1 to 5 for how hard your heart is working; Zone 2 is on the lower, easier end.) </li><li></li><li>LIIT requires less energy than most other workouts. The goal is to challenge yourself just enough at an effort level you can comfortably keep up for a longer time. It’s about being consistent and sustainable, rather than super intense.</li></ul>

LIIT is the calmer relative of <span>High-Intensity Interval Training</span> (<span>HIIT</span>). HIIT has become very popular over the years because it involves short bursts of very challenging exercise that push you to your absolute limits. 

You can actually do the same kinds of exercises in both LIIT and HIIT programs, like running, cycling, or lifting weights. The big difference is how hard you push yourself during those exercises. HIIT is all about maximum effort, where you give it everything you've got. 

In a HIIT workout, you'll definitely feel out of breath, and your heart rate will be very high, close to your maximum. Because it's so physically demanding, HIIT sessions are typically much shorter than LIIT sessions. 

Both HIIT and LIIT can improve your fitness, but they do it in different ways. HIIT is generally better for building muscle and strength. LIIT, on the other hand, might burn more calories overall because the workouts last longer. 

Ultimately, the best choice for you depends on what you're trying to achieve and what fits your lifestyle. Experts suggest that HIIT is usually best for athletes who are already very fit and work out regularly. Pushing yourself extremely hard can put a lot of stress on your body and heart, and that's not for everyone. Even if you do intense HIIT workouts, adding occasional LIIT sessions can help your body recover and prevent burnout. 

Almost any physical activity can be turned into a LIIT workout. It's simply a matter of adjusting how hard you push yourself and splitting your exercise time into active periods and short rest breaks. Here are some examples: 

Try running at a comfortable pace for one minute, then slow down to a walk for two minutes to recover. You can go back and forth between running and walking for as many rounds as you like, adjusting the times to match how you feel. 

The idea is similar to running. Walk at a faster pace for five minutes, then slow down for two minutes for a recovery period. Repeat this cycle as many times as you want. 

Pedal at a moderate effort level for five minutes, then slow your pace for two minutes. Keep repeating these intervals. 

Row for a certain distance, like 100 meters, at a moderate intensity, then slow your pace for two minutes. Repeat these intervals as desired. 

liit

hiit

HIIT vs LIIT

low intensity workouts

high-intensity interval training

Many of us believe that a good workout has to leave us completely exhausted and drenched in sweat. But is that the only way? Like many other things in life, exercise is also different for everyone. The best way to go about exercising is finding out your priorities and goals. If you want faster results and do not mind intense workouts, tailor your time and workouts according to that. But what about people who do like exhausting workouts and like to take things slow? Exercise doesn't need to be a grueling test of endurance. There's a gentler way to get fit, and it's called Low-Intensity Interval Training, or LIIT. This approach lowers your effort level while still helping you reach your fitness goals. What is LIIT? The Cleveland Clinic explains that the main idea behind LIIT is to exercise for longer stretches of time at a low to moderate effort level, with short breaks built in for you to recover. You'll definitely feel like you're doing something, and your body will be working, but you won't push yourself too hard or feel completely wiped out. During a LIIT workout, you should be able to: Talk comfortably and hold a conversation without getting out of breath. If you're gasping for air, you're probably pushing too hard for LIIT. Keep your heart rate in a comfortable zone, specifically what's called Zone 2. This means your heart is beating at roughly 60% to 70% of its maximum rate during exercise. (Imagine a scale from 1 to 5 for how hard your heart is working; Zone 2 is on the lower, easier end.) LIIT requires less energy than most other workouts. The goal is to challenge yourself just enough at an effort level you can comfortably keep up for a longer time. It’s about being consistent and sustainable, rather than super intense.Gentler Approach to Fitness LIIT is the calmer relative of High-Intensity Interval Training (HIIT). HIIT has become very popular over the years because it involves short bursts of very challenging exercise that push you to your absolute limits. You can actually do the same kinds of exercises in both LIIT and HIIT programs, like running, cycling, or lifting weights. The big difference is how hard you push yourself during those exercises. HIIT is all about maximum effort, where you give it everything you've got. In a HIIT workout, you'll definitely feel out of breath, and your heart rate will be very high, close to your maximum. Because it's so physically demanding, HIIT sessions are typically much shorter than LIIT sessions. Both HIIT and LIIT can improve your fitness, but they do it in different ways. HIIT is generally better for building muscle and strength. LIIT, on the other hand, might burn more calories overall because the workouts last longer. Ultimately, the best choice for you depends on what you're trying to achieve and what fits your lifestyle. Experts suggest that HIIT is usually best for athletes who are already very fit and work out regularly. Pushing yourself extremely hard can put a lot of stress on your body and heart, and that's not for everyone. Even if you do intense HIIT workouts, adding occasional LIIT sessions can help your body recover and prevent burnout. How to Do LIIT Workouts Almost any physical activity can be turned into a LIIT workout. It's simply a matter of adjusting how hard you push yourself and splitting your exercise time into active periods and short rest breaks. Here are some examples: Running Try running at a comfortable pace for one minute, then slow down to a walk for two minutes to recover. You can go back and forth between running and walking for as many rounds as you like, adjusting the times to match how you feel. Walking The idea is similar to running. Walk at a faster pace for five minutes, then slow down for two minutes for a recovery period. Repeat this cycle as many times as you want. Cycling Pedal at a moderate effort level for five minutes, then slow your pace for two minutes. Keep repeating these intervals. Rowing Row for a certain distance, like 100 meters, at a moderate intensity, then slow your pace for two minutes. Repeat these intervals as desired.  

About Us

Contact Us

Terms & Conditions

Privacy Policy

Company

Health and Me is a premium website with content written and curated to function as a handbook for all Health concerns.