Aarushi Bhadury

Can You Get Back Into Shape After Falling Out Of Habit

Being Active After Long Time (Credit-Canva)

People have different definitions of fitness, some believe you can eat whatever you want if you exercise, while others believe you can only be healthy if you are eating healthy, exercising, and following clean habits, like no alcohol or cigarettes etc. It is an important factor of living well! But not everyone has the time or ability to stay active all the time, many people have high-demanding jobs, mental health issues or such that makes it difficult for them to maintain themselves. They may have been active before, but do not have the bandwidth to do the same regime any longer, does that mean that they can no longer be fit again? Not at all! While you may not be able to pick up where you left off, you can always start from step one and go from there. 

WHile it may be difficult to find the encouragement and effort to pick up exercising again, you must remind yourself that your health is your priority, you don't have to strive to be the fittest or the most physically attractive, do what is enough for your health with the help of professionals. But is exercising all you have to do? When people say you should be physically fit, do they mean how you look physically or what activities you do?

Many times people confuse the term “Physical Activity” and “Physical Fitness”. According to <span>Public Health Reports Journal</span> physical activity entails any movement we make, such as walking, gardening, or playing sports. It helps us burn calories. Exercise is a specific type of physical activity that is planned, structured, and repetitive. It's done to improve our overall fitness. Physical fitness refers to our <span>ability to perform physical activities</span>, including our strength, endurance, flexibility, and coordination. 

Cardio-respiratory fitness is the ability of the heart and lungs to efficiently supply oxygen to the body during physical activity. Muscular strength and endurance, which refer to the ability of muscles to exert force and sustain effort over time, are also essential you may think you need for weightlifting only but you also need these for doing daily tasks like lifting heavy objects, holding heavy doors open etc. Flexibility, the range of motion in joints, and balance, the ability to maintain equilibrium, contribute to overall fitness. A physically fit individual can perform daily activities with ease, reduce the risk of chronic diseases, and improve their overall quality of life.

<h2><span rel="noindex">Can You Get Back Into Shape</span>?</h2>

The good news is that it is <span>possible to regain fitness</span>, even after significant periods of inactivity, you may have fallen off, does not mean you have to stay down. A well-structured exercise program, that is made for individual needs and goals, is key to a successful fitness journey. It is essential to start slowly and gradually increase the intensity and duration of workouts to avoid injury and burnout.

Setting realistic goals and breaking them down into smaller, achievable steps can help maintain motivation. While you may have been able to run 10k before or run on the for a full hour before, your body is no longer used to it, so you must start from square one. start with 10 minutes and take a walk break and then start again. You should not push yourself too hard.

Consistency is crucial, so aim for regular exercise, even if it's just for a short period each day. To ensure the best results and minimize the risk of injury, you must consult with a fitness professional. They can provide personalized guidance, create a tailored exercise plan, and monitor progress. By listening to your body and prioritizing rest and recovery, you can maximize your fitness gains and minimize the risk of overtraining. Once you start working out, do not give-up too quickly, it will take time, but if you become inactive again, that can have a different affect on your body.

<h2>How Does Inactivity Impact Your Body?</h2>

Inactivity can have a significant impact on physical fitness. When we stop exercising regularly, our muscles begin to atrophy, which basically means that your muscles and healthy cells start wasting away, leading to a loss of strength and endurance. <span>Michigan State University</span> tells us that our cardiovascular system becomes less efficient, resulting in decreased heart and lung function. 

Reduced flexibility and balance can also impair our ability to perform daily tasks and increase the risk of falls and injuries, while before you may not have much issues with tasks that require squatting and bending, you may notice after you stop exercising these become difficult. The rate at which fitness declines varies from person to person, but it is important to note that even short periods of inactivity can lead to noticeable changes.

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People have different definitions of fitness, some believe you can eat whatever you want if you exercise, while others believe you can only be healthy if you are eating healthy, exercising, and following clean habits, like no alcohol or cigarettes etc. It is an important factor of living well! But not everyone has the time or ability to stay active all the time, many people have high-demanding jobs, mental health issues or such that makes it difficult for them to maintain themselves. They may have been active before, but do not have the bandwidth to do the same regime any longer, does that mean that they can no longer be fit again? Not at all! While you may not be able to pick up where you left off, you can always start from step one and go from there. WHile it may be difficult to find the encouragement and effort to pick up exercising again, you must remind yourself that your health is your priority, you don't have to strive to be the fittest or the most physically attractive, do what is enough for your health with the help of professionals. But is exercising all you have to do? When people say you should be physically fit, do they mean how you look physically or what activities you do?What Is Physical Fitness?Many times people confuse the term “Physical Activity” and “Physical Fitness”. According to Public Health Reports Journal physical activity entails any movement we make, such as walking, gardening, or playing sports. It helps us burn calories. Exercise is a specific type of physical activity that is planned, structured, and repetitive. It's done to improve our overall fitness. Physical fitness refers to our ability to perform physical activities, including our strength, endurance, flexibility, and coordination. Cardio-respiratory fitness is the ability of the heart and lungs to efficiently supply oxygen to the body during physical activity. Muscular strength and endurance, which refer to the ability of muscles to exert force and sustain effort over time, are also essential you may think you need for weightlifting only but you also need these for doing daily tasks like lifting heavy objects, holding heavy doors open etc. Flexibility, the range of motion in joints, and balance, the ability to maintain equilibrium, contribute to overall fitness. A physically fit individual can perform daily activities with ease, reduce the risk of chronic diseases, and improve their overall quality of life.Can You Get Back Into Shape?The good news is that it is possible to regain fitness, even after significant periods of inactivity, you may have fallen off, does not mean you have to stay down. A well-structured exercise program, that is made for individual needs and goals, is key to a successful fitness journey. It is essential to start slowly and gradually increase the intensity and duration of workouts to avoid injury and burnout.Setting realistic goals and breaking them down into smaller, achievable steps can help maintain motivation. While you may have been able to run 10k before or run on the for a full hour before, your body is no longer used to it, so you must start from square one. start with 10 minutes and take a walk break and then start again. You should not push yourself too hard.Consistency is crucial, so aim for regular exercise, even if it's just for a short period each day. To ensure the best results and minimize the risk of injury, you must consult with a fitness professional. They can provide personalized guidance, create a tailored exercise plan, and monitor progress. By listening to your body and prioritizing rest and recovery, you can maximize your fitness gains and minimize the risk of overtraining. Once you start working out, do not give-up too quickly, it will take time, but if you become inactive again, that can have a different affect on your body.How Does Inactivity Impact Your Body?Inactivity can have a significant impact on physical fitness. When we stop exercising regularly, our muscles begin to atrophy, which basically means that your muscles and healthy cells start wasting away, leading to a loss of strength and endurance. Michigan State University tells us that our cardiovascular system becomes less efficient, resulting in decreased heart and lung function. Reduced flexibility and balance can also impair our ability to perform daily tasks and increase the risk of falls and injuries, while before you may not have much issues with tasks that require squatting and bending, you may notice after you stop exercising these become difficult. The rate at which fitness declines varies from person to person, but it is important to note that even short periods of inactivity can lead to noticeable changes.

can you get back into shape after falling off for a whi

Health and Me

7 In 10 People Admit Their Dogs Are Their Motivation To Workout

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Dogs are an unmatched addition to our lives, their unconditional energy and love not only help us feel better mentally, but also physically. Many people found the idea of keeping dogs as pets more favorable considering the notion that a dog can help you be more active. Dogs, being social creatures, need daily movement, exercise, interactions with other pets as well as proper care and attention to thrive. So many people believe that getting a dog can help them go out more, pay attention to their health and find a good balance. 

A new survey has also revealed that about seven people out of ten say that their furry companions are the main reason they exercise more. The study asked 1,000 dog owners, and it found that 40% are more motivated by their dogs to be active than they are by their own family. Pets are even better at inspiring exercise than famous people or personal trainers. 

<h2>Furry Friends as Fitness Coaches </h2>

This study was done by the sports company ASICS, that produces sportswear. The research shows that dogs aren't just good to have around; they also push us to be more active. Almost everyone who answered the survey agreed that their dog encourages them to move more. Owners often feel like they need to go for a walk when their dog waits by the door or brings them their leash. People who have dogs reportedly get a lot of exercise each week – about 240 minutes. That's much more than the 180 minutes that people without dogs average. 

<h2><span rel="noindex">Dog Walks Boost Mood and Social Connections</span> </h2>

The study also showed that walking <span>dogs has a good impact on how we feel mentally</span>. A large majority – 80% – of people felt less stressed and happier after a walk with their dog. Dog owners also scored higher on how good their overall mental health was compared to people who don't have pets. Plus, walking a dog helps people connect with others. About 72% of owners said they talk to more people when they're on walks with their dogs, and 78% believe this makes them feel better. 

<h2>More Than Just Pets, Companions of Health </h2>

According to a BMC Public Health 2016 study, researchers gathered information from 629 dog owners in Perth, Australia. The researchers used formulas to see which things were linked to how often the owners said their dog encouraged them to walk in the last month, and how much they agreed with the statement- "Having a dog makes me walk more." 

The study found that people wanted to walk their dogs more if they had big dogs, loved their dogs a lot, knew their dogs' liked walks, thought walks kept their dogs healthy, and if their family liked them walking the dog. 

People felt less like walking their dogs if they had kids at home, if a kid was the main walker, or if they thought it was hard to walk their dog every day. 

Also, if people thought walking made their dog bark less, they walked more but if their dog was overweight or sick, they walked less. If their husband or wife was the main walker, they also walked less. And surprisingly, if they lived close to lots of parks where dogs could go, they didn't feel as much like their dog made them want to walk. 

Dogs Are Their Motivation To Workout

dogs for health

people motivated by their dogs to be active

Dog Walks Boost Mood and Social Connections

dog owners and health

dogs has a good impact on how we feel mentally

Dogs are an unmatched addition to our lives, their unconditional energy and love not only help us feel better mentally, but also physically. Many people found the idea of keeping dogs as pets more favorable considering the notion that a dog can help you be more active. Dogs, being social creatures, need daily movement, exercise, interactions with other pets as well as proper care and attention to thrive. So many people believe that getting a dog can help them go out more, pay attention to their health and find a good balance. A new survey has also revealed that about seven people out of ten say that their furry companions are the main reason they exercise more. The study asked 1,000 dog owners, and it found that 40% are more motivated by their dogs to be active than they are by their own family. Pets are even better at inspiring exercise than famous people or personal trainers. Furry Friends as Fitness Coaches This study was done by the sports company ASICS, that produces sportswear. The research shows that dogs aren't just good to have around; they also push us to be more active. Almost everyone who answered the survey agreed that their dog encourages them to move more. Owners often feel like they need to go for a walk when their dog waits by the door or brings them their leash. People who have dogs reportedly get a lot of exercise each week – about 240 minutes. That's much more than the 180 minutes that people without dogs average. Dog Walks Boost Mood and Social Connections The study also showed that walking dogs has a good impact on how we feel mentally. A large majority – 80% – of people felt less stressed and happier after a walk with their dog. Dog owners also scored higher on how good their overall mental health was compared to people who don't have pets. Plus, walking a dog helps people connect with others. About 72% of owners said they talk to more people when they're on walks with their dogs, and 78% believe this makes them feel better. More Than Just Pets, Companions of Health According to a BMC Public Health 2016 study, researchers gathered information from 629 dog owners in Perth, Australia. The researchers used formulas to see which things were linked to how often the owners said their dog encouraged them to walk in the last month, and how much they agreed with the statement- "Having a dog makes me walk more." The study found that people wanted to walk their dogs more if they had big dogs, loved their dogs a lot, knew their dogs' liked walks, thought walks kept their dogs healthy, and if their family liked them walking the dog. People felt less like walking their dogs if they had kids at home, if a kid was the main walker, or if they thought it was hard to walk their dog every day. Also, if people thought walking made their dog bark less, they walked more but if their dog was overweight or sick, they walked less. If their husband or wife was the main walker, they also walked less. And surprisingly, if they lived close to lots of parks where dogs could go, they didn't feel as much like their dog made them want to walk. 

7 in 10 people admit their dogs are their motivation to workout

Practice This Yoga Pose For Enhanced Flexibility And Mobility

(Credit-Canva)

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Yoga is a great way to start your day. When you exercise before you begin your day-to-day activities, you may notice how you feel rather refreshed and energized. Yoga has many stretches and poses that can help you strengthen your body along with keeping your muscles revitalized. One such yoga pose is <span>Gomukhasana</span>. 

Gomukhasana, or <span>Cow Face Pose</span> in yoga, is a sitting pose. It is a pose that allows one to stretch deeply as well as test one’s endurance. When you translate it from Sanskrit, the name comes from "go" (cow) and "mukha" (face) because the final stage of the pose takes the shape of a cow's face. In the pose, your arms are positioned so one looks like the cow's mouth and the other like its ear. Gomukhasana helps make your shoulders, chest, and hips more flexible, while also improving your body's alignment and helping you relax. It's often part of yoga to boost your body and mind. 

This yoga pose can help lessen the pain you might feel if you have sciatica, which is nerve pain in your lower back and legs. Doing it regularly might take some pressure off that nerve and make you feel better. 

Cow Face Pose could be helpful if you're trying to manage high blood pressure naturally. It can help your body relax and get your blood flowing better, which might lead to healthier blood pressure numbers. 

Doing this pose regularly can gently work on and massage the organs in your body related to having children. This can be good for their overall health and how they function. 

<h4>Fixes Stiff Shoulders and Posture </h4>

If your shoulders feel tight or you tend to slouch, Gomukhasana can really help. It stretches your shoulders and makes your spine longer, which can improve how you stand and sit over time. 

This pose is great for making your hips move more easily. The way you position your legs gives a deep stretch to the outside of your hips and upper legs, helping them become more bendy. 

Besides making your body feel good, Cow Face Pose can also calm your mind. Holding the pose and focusing on your breathing can help you feel less stressed and worried, bringing a sense of peace. 

<h2>Step-By-Step Guide On How To Do It </h2>

<ol><li>Start sitting in <span rel="noindex">Dandasana</span> (Staff Pose), with your legs straight out in front of you.</li><li>Bend your right knee and bring your left foot to the outside of your right hip, tucking it under your right knee. At the same time, put your right foot on the outside of your left hip, lining up your right knee over your left knee.</li><li>Sit up tall, feeling your sitting bones on the floor. Breathe in and make your spine long, stretching your arms out to the sides with your palms facing forward.</li><li>Turn your right shoulder inwards, so your palm faces the wall behind you and your thumb points down. Move your right arm behind your back, bringing your hand up between your shoulder blades with your palm facing out.</li><li>Reach your left arm straight up towards the ceiling, with your palm facing forward. Bend your left elbow and reach down to try and touch your right fingertips, maybe even holding fingers if you can.</li><li>Your right knee should now be on top, and your left elbow pointing up.</li><li>Gently squeeze your shoulder blades together on your back to open your chest. Hold this pose for a few breaths.</li></ol>

Yoga & Asanas

gomukhasana

dandasana

cow face pose

Yoga Pose For Enhanced Flexibility And Mobility

Step-By-Step Guide On How To Do Gomukhasana

Yoga is a great way to start your day. When you exercise before you begin your day-to-day activities, you may notice how you feel rather refreshed and energized. Yoga has many stretches and poses that can help you strengthen your body along with keeping your muscles revitalized. One such yoga pose is Gomukhasana. Gomukhasana, or Cow Face Pose in yoga, is a sitting pose. It is a pose that allows one to stretch deeply as well as test one’s endurance. When you translate it from Sanskrit, the name comes from "go" (cow) and "mukha" (face) because the final stage of the pose takes the shape of a cow's face. In the pose, your arms are positioned so one looks like the cow's mouth and the other like its ear. Gomukhasana helps make your shoulders, chest, and hips more flexible, while also improving your body's alignment and helping you relax. It's often part of yoga to boost your body and mind. How Does It Benefit Your Body? Eases Sciatica Pain This yoga pose can help lessen the pain you might feel if you have sciatica, which is nerve pain in your lower back and legs. Doing it regularly might take some pressure off that nerve and make you feel better. Good for High Blood Pressure Cow Face Pose could be helpful if you're trying to manage high blood pressure naturally. It can help your body relax and get your blood flowing better, which might lead to healthier blood pressure numbers. Helps Reproductive Health Doing this pose regularly can gently work on and massage the organs in your body related to having children. This can be good for their overall health and how they function. Fixes Stiff Shoulders and Posture If your shoulders feel tight or you tend to slouch, Gomukhasana can really help. It stretches your shoulders and makes your spine longer, which can improve how you stand and sit over time. Makes Hips More Flexible This pose is great for making your hips move more easily. The way you position your legs gives a deep stretch to the outside of your hips and upper legs, helping them become more bendy. Reduces Stress and Worry Besides making your body feel good, Cow Face Pose can also calm your mind. Holding the pose and focusing on your breathing can help you feel less stressed and worried, bringing a sense of peace. Step-By-Step Guide On How To Do It Start sitting in Dandasana (Staff Pose), with your legs straight out in front of you.Bend your right knee and bring your left foot to the outside of your right hip, tucking it under your right knee. At the same time, put your right foot on the outside of your left hip, lining up your right knee over your left knee.Sit up tall, feeling your sitting bones on the floor. Breathe in and make your spine long, stretching your arms out to the sides with your palms facing forward.Turn your right shoulder inwards, so your palm faces the wall behind you and your thumb points down. Move your right arm behind your back, bringing your hand up between your shoulder blades with your palm facing out.Reach your left arm straight up towards the ceiling, with your palm facing forward. Bend your left elbow and reach down to try and touch your right fingertips, maybe even holding fingers if you can.Your right knee should now be on top, and your left elbow pointing up.Gently squeeze your shoulder blades together on your back to open your chest. Hold this pose for a few breaths.

practice this yoga pose for enhanced flexibility and mobility

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Yoga Can Help Reduce Chronic Pain, Here's How

How can yoga help reduce chronic pain?

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Millions of people live with chronic pain that can disrupt daily life, making simple activities difficult and often leading to further physical and emotional struggles. <span>Yoga</span>, a low-impact practice combining movement, breath, and mindfulness, has proven to be an effective way to reduce pain and regain quality of life—especially after injury.

<h4>From Acute Injury to Chronic Pain</h4>

Acute injuries—like sprained ankles, muscle strains, or joint dislocations—are common among athletes and active individuals. These injuries usually heal within a few weeks or months. However, if pain from these injuries continues beyond six months, it becomes classified as chronic pain.

Chronic pain affects over 51 million adults in the U.S., with nearly 17 million facing high-impact chronic pain that restricts daily activities. One key predictor of this transition is the intensity and duration of the original acute pain. Pain rated high on the intensity scale is more likely to become persistent.

Interestingly, pain and injury are not always synonymous. Not everyone who has an injury experiences long-term pain, and chronic pain can exist without a clear injury. This happens when the nervous system stays on high alert, even after tissues have healed—a process driven by neuroplasticity.

Despite the instinct to rest while in pain, research shows that too much rest can worsen symptoms. Movement helps maintain circulation, reduce inflammation, and calm the nervous system. Activities like yoga offer a gentle way to return to motion, especially when other forms of exercise feel too intense or risky.

Yoga also aligns with the biopsychosocial model of health, which views pain as a product not just of physical damage but also emotional and social factors. Fear, stress, and isolation can prolong healing. Yoga counters these elements through mindful breathing, stress reduction, and encouraging regular, supported movement.

<h4>Breaking the Cycle of Fear and Catastrophizing</h4>

Chronic pain can lead to a cycle of fear and avoidance. Worrying that movement will worsen pain may lead people to stop exercising entirely, which delays recovery. This mindset—often called "catastrophizing"—lowers the brain’s ability to produce natural pain-relieving chemicals and can even affect sleep and mood.

Mindfulness practices in yoga help break this cycle. When practiced regularly, yoga helps shift focus away from pain and promotes relaxation. Over time, the brain adapts and becomes less preoccupied with discomfort, allowing clearer thinking and improved emotional well-being.

<h4>The Importance of Social Support</h4>

Social isolation and poor mental health are both known to exacerbate chronic pain. Being part of a welcoming, supportive community—like a local yoga studio—can have a powerful effect on healing. Making connections and building friendships while engaging in movement encourages positivity and consistency.

Studies show that people with strong social ties or satisfying relationships cope better with pain and experience less disability. Yoga not only strengthens the body but also builds emotional resilience by fostering meaningful connections and community belonging.

Yoga offers a long-term, sustainable approach to managing chronic pain. It combines physical movement, emotional healing, and social interaction—all essential elements for recovery. While every pain experience is unique, yoga can help many people regain control, restore function, and return to the activities they love.

yoga asanas

fitness

yoga

yoga positions

yoga for pain

yoga benefits

Millions of people live with chronic pain that can disrupt daily life, making simple activities difficult and often leading to further physical and emotional struggles. Yoga, a low-impact practice combining movement, breath, and mindfulness, has proven to be an effective way to reduce pain and regain quality of life—especially after injury.From Acute Injury to Chronic PainAcute injuries—like sprained ankles, muscle strains, or joint dislocations—are common among athletes and active individuals. These injuries usually heal within a few weeks or months. However, if pain from these injuries continues beyond six months, it becomes classified as chronic pain.Chronic pain affects over 51 million adults in the U.S., with nearly 17 million facing high-impact chronic pain that restricts daily activities. One key predictor of this transition is the intensity and duration of the original acute pain. Pain rated high on the intensity scale is more likely to become persistent.Interestingly, pain and injury are not always synonymous. Not everyone who has an injury experiences long-term pain, and chronic pain can exist without a clear injury. This happens when the nervous system stays on high alert, even after tissues have healed—a process driven by neuroplasticity.Why Movement MattersDespite the instinct to rest while in pain, research shows that too much rest can worsen symptoms. Movement helps maintain circulation, reduce inflammation, and calm the nervous system. Activities like yoga offer a gentle way to return to motion, especially when other forms of exercise feel too intense or risky.Yoga also aligns with the biopsychosocial model of health, which views pain as a product not just of physical damage but also emotional and social factors. Fear, stress, and isolation can prolong healing. Yoga counters these elements through mindful breathing, stress reduction, and encouraging regular, supported movement.Breaking the Cycle of Fear and CatastrophizingChronic pain can lead to a cycle of fear and avoidance. Worrying that movement will worsen pain may lead people to stop exercising entirely, which delays recovery. This mindset—often called "catastrophizing"—lowers the brain’s ability to produce natural pain-relieving chemicals and can even affect sleep and mood.Mindfulness practices in yoga help break this cycle. When practiced regularly, yoga helps shift focus away from pain and promotes relaxation. Over time, the brain adapts and becomes less preoccupied with discomfort, allowing clearer thinking and improved emotional well-being.The Importance of Social SupportSocial isolation and poor mental health are both known to exacerbate chronic pain. Being part of a welcoming, supportive community—like a local yoga studio—can have a powerful effect on healing. Making connections and building friendships while engaging in movement encourages positivity and consistency.Studies show that people with strong social ties or satisfying relationships cope better with pain and experience less disability. Yoga not only strengthens the body but also builds emotional resilience by fostering meaningful connections and community belonging.Yoga offers a long-term, sustainable approach to managing chronic pain. It combines physical movement, emotional healing, and social interaction—all essential elements for recovery. While every pain experience is unique, yoga can help many people regain control, restore function, and return to the activities they love.

yoga can help reduce chronic pain, here's how

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