For women who experience energy dips around 4–6 pm, this can be a simple and wholesome fix that prevents overeating at dinner

Celebrity nutritionist Rujuta Diwekar recently shared three ‘small’ tips for working women to keep them active. “It’s always the small stuff that wins. If you haven’t begun yet, or stopped midway, start now,” she wrote on Threads.

Here’s what she listed:

* The date for working women who always work as an evening snack

* Break your sitting with 5 squats. Once in the morning and once in the evening

* A couple of cashews to end your dinner with so that you sleep like a princess

Having a date in the evening serves as a natural, nutrient-dense snack that helps prevent late-evening sugar cravings, said consultant dietitian Garima Goyal. “Dates are rich in natural sugars like glucose and fructose, providing a quick energy boost without processed additives. They also offer fibre, magnesium and B vitamins that help stabilise blood sugar while curbing the urge to binge on biscuits, coffee or packaged snacks after work. For women who experience energy dips around 4–6 pm, this can be a simple and wholesome fix that prevents overeating at dinner,” said Goyal.

Long hours of sitting can reduce blood circulation, slow metabolism, and impair insulin sensitivity. According to Goyal, short bouts of movement, like squats, activate large muscle groups, boost blood flow, and help keep joints and the lower back flexible.

“It is a practical and realistic way for women with desk jobs to add micro-movements into their day, which in turn improves posture, focus, and energy levels,” said Goyal.

Ending dinner with a couple of cashews supports better sleep and recovery. Cashews are a source of tryptophan, magnesium, and healthy fats that can help relax the nervous system and stabilise blood sugar through the night.

“Eating a small portion of healthy fats at the end of a meal slows digestion slightly, preventing sharp glucose drops that can interfere with sleep. The phrase ‘sleep like a princess’ isn’t just poetic; it captures the importance of good sleep for hormonal balance, skin health, and morning energy,” shared Goyal.

Yoga poses to relieve gas and bloating stretch and massage the abdominal organs. You can do the following moves with or without a mat to ease discomfort.

1. Knees Hugged to Chest (Apanasana)

1. Lie down, relax, and inhale, placing your hands on your knees.
2. Exhale, and hug your knees to your chest.
3. Rock your knees from side to side to maximize the stretch.
4. Stay for 5-10 breaths, and release your knees.
5. Repeat this move a few more times.

To modify:

1. Bring up your knees as far as is comfortable.
2. Do one side at a time. Leaving your left leg extended, bring up your right knee and hold it for five or more breaths.
3. Switch to the other side.

2. Spinal Twist

1. Lie down, hug your knees, and inhale.
2. Drop your knees to the left as you exhale. Use your left hand to gently push them down.
3. Turn your head and stretch your arm out to the right.
4. Stay for 5-10 breaths.
5. Inhale, and return your hands and knees to the center.
6. Repeat on the other side.

3. Bridge Pose (Setu Bandha Sarvangasana)

1. Lie on the floor and bend your knees.
2. Keep your arms beside your body and your feet flat on the floor.
3. Move your hips up to give your chest a good stretch.
4. Relax your hips.
5. Repeat as needed.

To modify: Keep your hands under you as you arch your back and open your chest. You can also clasp your hands and interlace your fingers under your back.

4. One-Legged Seated Spinal Twist

1. Sit with your legs extended.
2. Bend your right knee and place your heel close to your body.
3. Reach your right arm behind you and place your palm on the floor. Your left elbow goes outside the right knee to help you twist.
4. Stay for five or more breaths. Deepen the stretch on every exhale.
5. Release the twist and repeat on the other side.

5. Seated Forward Bend Pose (Paschimottanasana)

1. Sit on the floor with your legs in front of you.
2. Keep your back straight, slowly hinge at the hips, and lower your torso.
3. Stay there for 5-10 deep breaths.
4. Lower yourself as far as possible. Remember to keep it comfortable and feel the stretch.

6. Seated Heart Opener

1. Sit on your heels and lean back. Place your palms about 8 inches behind you, with your fingertips pointing away from your body.
2. Press your hands into the ground, lift your chest, and arch your back.
3. Feel your hips pushing into your heels.
4. Increase the stretch by lowering your head behind you.
5. Feel the stretch in your throat and chest.
6. Hold for five breaths, then sit up.

To modify: Do this pose while sitting in a chair. Lift your chest, arch your back, and feel the stretch.

7. Cat-Cow (Marjaryasana and Bitilasana)

1. Get on your hands and knees on the floor.
2. Inhale, keeping your back flat and your abs engaged.
3. Exhale, drop your head, and round up your spine for a cat pose.
4. Arch your back on an inhale. Lift your head and butt for a cow pose.
5. Switch back and forth between the two poses. Connect your inhale to the cow pose and your exhale to the cat pose.
6. Repeat several times.

8. Child’s Pose (Balasana)

1. Sit on your knees and feet with your legs spaced wide apart.
2. Lean forward, and stretch your arms in front of you.
3. Keep your back straight, then place your forehead on the floor.
4. Rest your head on a block or a pillow to make it easier to hold the pose.
5. Stay in this position for five breaths or more.

9. Downward Facing Dog (Adho Mukha Savanasana)

1. Stand with your feet hip-width apart.
2. Keep your back straight, hinge forward, and press your palms to the ground.
3. Hold the pose for 5-10 breaths.
4. Alternate with the child’s pose.

To modify: Place your feet further back and bend your knees. This makes it easier to keep your back straight.

10. Standing Forward Bend (Uttanasana)

1. Stand with your legs apart.
2. Bend forward from the waist.
3. Keep your back straight, then place your hands on the floor.

To modify: Place your hands on a yoga block or furniture to help you hold the pose if you cannot reach the floor.

11. Open Triangle Pose (Trikonasana)

1. Stand and take a big step back with your right foot. Turn it toward the side of the mat.
2. Spread out your arms.
3. Keep your spine long as you hinge forward at the hip.
4. Float your left hand down to the floor.
5. Raise your right arm, keeping your arms spread out.
6. Look up to your right hand.
7. Look down at your left foot before you straighten up to exit the pose.
8. Repeat on the other side.

To modify: Float your forward hand down to your shin or a yoga block placed beside your foot.

12. Chair Pose (Utkatasana)

1. Stand with your feet together.
2. Bend your knees like you are sitting in a chair. Raise your arms beside your ears at the same time.
3. Straighten your arms on an exhale to exit the pose.
4. Rise to a standing position, and bring your arms down to your sides.

To modify: Lean against a wall if you need to change things up. You can separate your feet to keep them hip-width apart to relieve stiffness.

13. Breathe In and Out (Pranayama)

1. Inhale slowly through both nostrils.
2. Exhale deeply through your nose.
3. Repeat 5-10 times, and focus intently on your breath.

Who Should Limit or Avoid Yoga?

Yoga is typically a safe exercise for most people. Some people may need to use caution or avoid doing yoga altogether.

These groups include older adults, pregnant people, and those with:

• Arthritis
• Balance problems
• Glaucoma
• Lumbar spine disease
• Preexisting injuries
• Severe hypertension (high blood pressure)

People with conditions affected by heat—like lung or heart disease—may avoid hot yoga. This type of yoga is done in temperatures up to 105 degrees Fahrenheit (40.6 degrees Celsius).

How Else Can You Relieve Gas and Bloating?

There are other ways to get rid of gas and bloating at home. Try:

• Avoiding high-FODMAP foods, fructose, and lactose if they trigger symptoms
• Chewing your food slowly and completely
• Going for a short walk after you eat
• Limiting gas-producing foods in your diet, such as beans, cabbage, and onions
• Not drinking carbonated drinks or chewing gum
• Staying relaxed during meals

Gas and bloating usually go away on their own. See a doctor if you have concerning symptoms like abdominal pain and unexplained weight loss.

Yoga has been one of my biggest blessings, helping me cultivate a sense of safety and home within myself.

For years before practicing, I assumed yoga wasn’t for me. I didn’t feel calm enough, grounded enough, and definitely not flexible enough.

But true yoga isn’t about aesthetics. In fact, it wasn’t even originally intended to be a form of physical exercise. Odds are, if you’re treating it as such, you’re not reaping all the benefits yoga has to offer.

Yoga is incredibly accessible and transformative, allowing you to start exactly where and as you are. Here are five tips for beginner yogis who want to add yoga to their wellness routine.

1. Familiarize Yourself With the Origin of Yoga

Yoga dates back to ancient India and began as an entirely different practice than the one many carry out today.

“The word ‘yoga’ comes from the Sanskrit root ‘yuj,’ meaning to yoke or unite,” says Timothy Burgin, founder of YogaBasics.com and a RYT 500 yoga teacher with over 30 years of practicing and teaching. “The original aim wasn’t flexibility, fitness, or physical performance. It was the union of the individual self with something larger: awareness, consciousness, or the divine, depending on the tradition.”

When you use yoga for its intended purpose, you unlock its powerful potential to both heal and transform you.

2. Don’t Judge Your Flexibility (or Lack Thereof)

We all start somewhere—for me, it was with a stiff neck and hips so tight I could barely even get into beginner yoga positions.

“The most persistent misconception I run across is that you need flexibility to do yoga,” Burgin says. “When I started, I couldn’t touch my toes. I could barely reach my kneecaps! Practicing yoga makes you more flexible. It takes time, but it works from where you are at right now. The big lesson I learned to help improve my flexibility was how to relax using slow, deep breathing.”

3. Sit With the Discomfort

Many people quit yoga merely because they feel uncomfortable being still in their bodies. However, if anything, this is more evidence to stick with it. Learning to sit with physical discomfort can also help you cope with emotional or mental discomfort.

“Having to be still is another big misconception. Sitting quietly is hard, and most beginners find long holds or seated meditation quite uncomfortable,” says Burgin. “That’s not a sign that something is wrong. You learn to be still by practicing being still, not by arriving at class already chill. If you are an easily distracted person, try a more movement-focused class like vinyasa flow yoga or a class with a lot of active breathwork.”

4. Cultivate a Criticism-Free Zone

While it might be difficult, try to approach your yoga practice without criticizing yourself or your journey.

“If self-consciousness is holding someone back, it helps to know that a yoga class is probably the last place anyone is watching what you do in a pose,” Burgin points out. “Everyone in the room is focused on their own breath, their own body, and their own focus. Plus, everyone has been the new student before, and yoga encourages kindness and empathy towards others.”

If it makes you feel better, you can always use at-home yoga videos on YouTube or follow your own flow.

5. Don’t View Yoga as Exercise

This might seem counterintuitive, but this slight shift has changed how I show up to yoga. In the past, when I viewed yoga as a way to lose weight or tone my body, I started to treat it like a chore. I was rolling out that mat for the wrong reasons, fueling my body image issues—which is the exact opposite impact yoga is meant to have.

“The benefits of yoga are vast. Many students start due to a physical issue, but end up sticking with it due to the vitality and peace it brings,” says Burgin. “The path of yoga is wide, and different styles incorporate yogic principles of devotion, mindfulness, community service, and philosophical study.”

“The Yoga Sutras of Patanjali define yoga as ‘chitta vritti nirodha’: the cessation of the fluctuations of the mind,” Burgin adds. “The physical practice is a doorway into that deeper work, and the breath is the first tool. Neither demands a particular body type, fitness level, or starting disposition.”

From cycle syncing to supersets: here’s how women should approach resistance training a little differently

Fifteen years ago, exercise guidelines had a shake-up. Instead of just doing exercise, like running or cycling, we should be adding regular bouts of strength training, also called resistance training, to our workouts.

Despite the advice, women have been slower than men to take up strength training, with 24 per cent doing so twice a week, compared with 29 per cent of men, according to a UK study from 2022.

Yet, older women, the demographic least likely to be doing strength training, have the most reason to do it, as the activity not only maintains muscle but also bone strength. And women are most likely to develop the brittle bone disease, osteoporosis, as they age.

As women tend to be smaller and less muscular than men to begin with, they might assume they need to go about strength training differently.

In fact, the principles are broadly similar – but there are a few ways they should tailor their approach, says Dr Emily Hansell, a sports science academic at Loughborough University.

Progress over time

There are a wide variety of exercises that build strength, including ones that use our own body weight, like press-ups and squats, through to ones that require free weights or machines.

Because of their lower strength, women will probably need to begin at lower intensities. But just as for men, the key goal is “progressive overload”, which means gradually raising intensity – either by more repetitions of each exercise or by increasing the weight used. “You’re gradually increasing the volume of load that you’re lifting over time,” says Dr Hansell.

“There is this notion that women shouldn’t lift heavy, but we need to be lifting heavy, while safely, and we need to get there through progressive overload. It is the single most important determinant of someone’s strength gains.”

Cycle syncing

Another common idea is that women should ease off on strength training at certain times of their menstrual cycle, usually claimed to be either the two weeks before their period, or during their period.

The rationale for such so-called “cycle syncing” is that during those weeks, levels of the female sex hormone, oestrogen are lower, which reduces performance.

But this claim is not based on good evidence. Studies have given mixed results, but a 2023 review found that when only higher-quality research was analysed, nine out of ten studies found no difference in strength performance between menstrual cycle phases.

This fits with Dr Hansell’s experiences working with elite athletes. “If we look at when medals have been won and personal records have been set, that’s occurred at every single phase of the menstrual cycle,” she says.

There are potential downsides to advising women to cycle sync. It makes starting and sticking to an exercise programme seem complicated and could put people off, says Dr Hansell.

It could also make it harder to raise intensity over time. “If you’re chopping and changing your program throughout a month, you’re not achieving progressive overload,” she says.

Of course, if someone has period pain, they might find their usual training routine harder, but people should just be guided by their bodies, says Niki Woods, a personal trainer.

Woods disagrees with common advice to routinely swap weights for yoga at the low-oestrogen periods of the menstrual cycle. “The negative impact of that is just too great,” she says. “It’s better to carry on and potentially adapt that day, if you feel like you need it.”

Women best at ‘supersets’

While men are generally stronger than women, there is some evidence that women’s muscles are less “fatigable”. In other words, women can sustain a certain level of force for longer, if it is proportional to their strength.

Woods finds that women may need less time to recover between sets of exercises, and can cope better with “supersets”, moving straight from one set of repetitions to another. “I generally programme more supersets for women than for men,” she says.

But the most important thing is to get on with doing any kind of strength training at all, says Dr Anna Lowe, a researcher at Sheffield Hallam University.

“If you’re untrained, you really don’t need to do much to get massive benefits from engaging in strength training,” she says.

Home workouts can be especially helpful for people short on time, such as those juggling a job with caring responsibilities, she says. “The key thing that stops women engaging in strength training regularly is time poverty.”

Another issue can be weakened pelvic floor muscles after childbirth, which may cause leakage of urine during exertions where people hold their breath. She teaches those affected to exhale as they exert themselves, to reduce the problem.

Exercises that strengthen core muscles, like the plank, can help reduce urine leakage, she says.

Aiming for easy routines that are done regularly chimes with updated US exercise guidelines that came out in March, which said complex routines are unnecessary, and resistance training at home rather than the gym is fine.

Lowe says: “It can be 15 or 20 minutes at home with resistance bands or a couple of dumbbells, and you can make enormous gains in your strength, flexibility and mobility.”

Yoga is a natural and gentle way to build upper body strength without heavy gym equipment. It uses body weight and controlled movements to strengthen muscles while also improving flexibility and breathing.

Your upper body strength is extremely important as it helps to maintain good posture, improve balance, and make everyday activities easier. Simple tasks like lifting bags, carrying groceries, pushing doors, or sitting for long hours at a desk all depend on strong shoulders, arms, chest, and back muscles. A strong upper body also supports the spine and reduces the risk of body pain, stiffness, and injuries caused by poor posture or weak muscles. One of the ways to strengthen your upper body is performing yoga asanas.

Yoga is a natural and gentle way to build upper body strength without heavy gym equipment. It uses body weight and controlled movements to strengthen muscles while also improving flexibility and breathing. Regular yoga practice helps increase endurance, supports joint health, and keeps the body active without putting too much pressure on it. It also improves focus and relaxation, making it beneficial for both physical and mental well-being. Here are some of the best yoga poses to strengthen your upper body strength.

Yoga Asanas For Upper Body Strength

1. Downward-Facing Dog (Adho Mukha Svanasana)

This is one of the most popular yoga poses for strengthening the upper body. In this pose, your hands, shoulders, and arms support a large part of your body weight. It helps build strength in the shoulders, wrists, upper back, and arms while also stretching the spine and hamstrings. To do this pose, place your hands and feet on the mat and lift your hips upward to form an upside-down “V” shape. Keep your arms straight and press your palms firmly into the floor. Hold the position for a few breaths. Beginners may bend their knees slightly for comfort.

2. Plank Pose

Plank pose is one of the simplest yet most powerful yoga poses for upper body strength. It mainly targets the shoulders, chest, arms, wrists, and core muscles. It also improves posture and balance. Start in a push-up position with your hands directly under your shoulders. Keep your body in a straight line from head to heels. Tighten your stomach muscles and avoid dropping your hips. Hold the pose for 20 to 40 seconds while breathing normally. This pose builds endurance and muscle control.

3. Chaturanga Dandasana (Low Plank)

Chaturanga is excellent for strengthening the triceps, shoulders, chest, and upper back. This pose also develops control and coordination. From plank pose, slowly bend your elbows and lower your body halfway down while keeping your elbows close to your sides. Your body should stay straight and parallel to the floor. Avoid letting your shoulders dip lower than your elbows. Holding this pose even for a few seconds can help build strong and toned upper body muscles.

4. Dolphin Pose

Dolphin pose is highly effective for strengthening the shoulders and upper arms. It is similar to downward-facing dog, but instead of placing the palms on the floor, the forearms stay on the ground. Begin on your hands and knees, then lower your forearms to the mat. Lift your hips upward and straighten your legs as much as possible. Press your forearms firmly into the floor and relax your neck. This pose strengthens the shoulder muscles without putting too much pressure on the wrists.

5. Side Plank (Vasisthasana)

Side plank is a good pose for strengthening the shoulders, arms, and side body muscles. It also improves balance and concentration. Start in a regular plank position. Shift your weight onto one hand and turn your body sideways. Stack one foot over the other and raise your top arm toward the ceiling. Keep your hips lifted and your body straight. This pose works the shoulder muscles because one arm supports the entire body weight.

6. Bridge Pose (Setu Bandhasana)

Although bridge pose is mainly known for strengthening the lower body, it also supports the upper body by engaging the shoulders, chest, and upper back muscles. Lie on your back with your knees bent and feet flat on the floor. Press your feet down and lift your hips upward. Keep your shoulders grounded and interlock your fingers under your back if comfortable. This pose opens the chest and strengthens the muscles around the shoulders and upper spine. It is beneficial for improving posture and relieving tension in the upper body.

Best yoga poses: Just 15 minutes of yoga can help instantly calm your mind and body. Doing so daily can increase blood flow and relax the nervous system.

Women play many roles, whether as a wife or mother, a working professional, or a housewife. Emotional stress, irregular sleep and rest patterns, and constant stress may cause damage to the heart and lead to high blood pressure. Yoga, in addition to a healthy lifestyle and medical support, can help maintain a natural balance of blood pressure and emotional health.

Himalayan Siddhaa Akshar, author, columnist, and founder of Akshar Yoga Kendraa, told Moneycontrol, “A brief yoga session each day can help women relax the nervous system, increase blood flow, and foster inner peace. Fifteen minutes of mindfulness per day can provide physical health and mental clarity and emotional stability.” Here are the five yoga asanas he recommended.

5 yoga asanas that help manage hypertension

Yoga is the integration of slow movements, breathing consciousness and relaxation. This is how these practices can help relax the body and alleviate stress, which is a key factor in maintaining good blood pressure. Slow breathing and conscious postures, aid oxygen flow, loosen tension in the muscles and facilitate emotional equilibrium.

Daily yoga practice also benefits women by improving sleep, concentration and well-being which makes them feel calmer and more energised all day.

1. Tadasana (Mountain Pose)

How to do it: Stand upright, feet together, arms hanging by their sides. Inhale as your stretch your arms above your head and slowly flex your body upward. Continue breathing slow and steady.

Benefits: Tadasana benefits the posture, circulation, and creates awareness of body position. It promotes balance in the body and helps soothe the nervous system.

Do’s and don’ts: The stretch should be calm and relaxed. Try not to raise your shoulders or take a breath. Repeat with focused attention.

2. Vrikshasana (Tree Pose)

How to do it: Rest one foot on the inner thigh or calf on the opposite leg, and stand on one foot. Hold your palms in front of the chest or raise overhead. Keep your focus on a single point.

Benefits: Vrikshasana is a pose that enhances balance, focus and emotional equilibrium. It can help relax the mind and establish inner balance that may contribute to blood pressure control.

Do’s and don’ts: Take it slow and easy, and maintain a comfortable balance. Don’t strain or hurry into the posture. Emphasise smooth breathing throughout.

3. Balasana (Child’s Pose)

How to do it: Kneel on the floor, sit back on your heels, stretch your arms out lengthwise and lower forehead to the floor. Ensure your body is completely relaxed.

Benefits: Balasana is relaxing and calming to the entire body and mind. It helps to relieve physical and emotional stress, and promotes improved breathing and relaxation.

Do’s and don’ts: Your position should be relaxed and comfortable. Do not put pressure on your knees or lower back. Maintain slow and natural breathing.

4. Anulom Vilom Pranayama (Alternate Nostril Breathing)

How to do it: Sit comfortably and take a slow, regular breath in and out through each nostril, alternating between the two, using your fingers.

Benefits: Anulom Vilom is a technique that helps to relax the nervous system and promote circulation of oxygen. It helps to lower mental stress and bring emotional balance, thus contributing to healthy blood pressure.

Do’s and don’ts: Breathing should be quiet and relaxed. Don’t push the breath, don’t practice when rushed.

5. Hakini Mudra

How to do it: Slowly bring the tips of both your hands together, with the palms just parted.  Hold your hands comfortably near the chest, close your eyes and breathe slowly.

Benefits: Hakini Mudra is used for concentration and clarity of mind. It helps balance the nervous system and mind, creating calm and relaxation.

Do’s and don’ts: Fingers should touch lightly, do not press. Use a calm mind and relaxed posture when practising. Do not flex, tense, or tighten your shoulders or hands during practice.

The study noted that about 80% of people who lose weight gain it back within 3 to 5 years. Walking 10,000 is presented as one of the most effective, low-cost ways to beat those odds.

The traditional goal of walking 10,000 steps a day is a popular, simple and effective way to enhance overall health. It also effectively supports weight loss. However, completing 10,000 steps daily can be overwhelming because it is a significant time commitment that often conflicts with modern lifestyle demands. While 10,000 steps is a solid fitness goal, modern research suggests significant benefits occur well before reaching that mark. A recent study has highlighted that walking 8,500 steps per day can help people keep weight off after a diet.

The research is being presented at this year’s European Congress on Obesity (ECO 2026) in Istanbul, Turkey (12-15 May) and published in the International Journal of Environmental Research and Public Health. The researchers have analysed over 3,700 people and found that physical activity is essential for maintaining weight loss.

The major findings include:

• The “Maintenance” Threshold: People who increased their daily activity to roughly 8,500 steps during their diet and stayed at that level afterwards were significantly more successful at keeping the weight off.
• Steps vs. Dieting: Interestingly, adding more steps didn’t actually lead to faster weight loss during the initial diet phase (that was mostly driven by calorie intake). However, the steps were crucial during the maintenance phase to prevent the weight from creeping back.
• The Weight Regain Reality: The study noted that about 80% of people who lose weight gain it back within 3 to 5 years. Maintaining this step count is presented as one of the most effective, low-cost ways to beat those odds.
• Consistency Matters: The benefit comes from a permanent lifestyle shift. Those in the study who maintained about 8,200-8,500 steps long-term kept off about 3 kg more than those who didn’t increase their activity.

In conclusion, if you go on a diet to lose weight, your food choices are the most important factor for seeing the numbers on the scale go down. However, once you reach your goal, your body often tries to put that weight back on.

The researchers found that walking is an effective tool for maintaining weight loss. By hitting a target of 8,500 steps a day (which is roughly 3.5 to 4 miles for most people), you help your body stay at its new, lower weight rather than bouncing back to where it started. It is a simple, free strategy to make sure your hard work during a diet actually lasts.

Balance tends to get more attention after 60, usually because it no longer feels automatic. You notice it when you step off a curb, shift your weight, or have to catch yourself mid-step. A lot of that comes back to how well your legs and hips can control your body, especially when you’re on one leg.

Squats build strength, but they don’t always challenge balance in the way daily movement demands. Most of what you do happens one leg at a time. Walking, climbing stairs, and stepping around objects all rely on control, not just strength. That’s where these movements start to separate themselves.

Another advantage here is how flexible these exercises are. You can run through them with just your bodyweight and still get a solid training effect. As you get stronger, it’s easy to add a pair of dumbbells, a kettlebell, or even a band to increase the challenge without changing the movement itself. That makes it easier to keep progressing without overhauling your routine.

From a coaching standpoint, balance improves when you train control and awareness, not just output. These exercises force your body to stabilize, adjust, and stay connected while you move. Stay consistent with them, and you’ll feel the difference in how steady you are throughout the day.

Box Step-Downs

Box step-downs train your quads and glutes while your core works to control your descent and keep your hips level. As you lower one foot toward the ground, your stance leg has to stay steady without your knee drifting inward or your hips tipping. That lines up with balance because you’re managing your body on one leg through the full range. It carries over into things like stairs and uneven ground, where control matters more than strength alone.

Muscles Trained: Quadriceps, glutes, core

How to Do It:

1. Stand on a box or step with one foot planted firmly.
2. Shift your weight into your standing leg.
3. Lower your opposite foot toward the ground with control.
4. Lightly tap your heel to the floor.
5. Press through your standing leg to return to the starting position.

Recommended Sets and Reps: Perform 3 sets of 8 to 10 reps per leg. Rest for 45 seconds between each set.

Best Variations: Lower box height, slower tempo, assisted balance

Form Tip: Keep your knee tracking over your toes and your hips level.

Split Squats

Split squats train your legs while your core works to keep your torso upright and your position steady. With your feet staggered, your body has to stay controlled as you move up and down, which adds a balance component you don’t get from a regular squat. That narrower base forces you to stay organized through your hips and midsection. It also carries over into walking and standing positions, where your weight shifts from side to side.

Muscles Trained: Quadriceps, glutes, hamstrings, core

How to Do It:

1. Stand in a split stance with one foot forward and one foot back.
2. Keep your torso upright and your core engaged.
3. Lower your back knee toward the ground.
4. Press through your front foot to rise back up.
5. Complete all reps, then switch sides.

Recommended Sets and Reps: Perform 3 sets of 8 to 10 reps per leg. Rest for 45 seconds between each set.

Best Variations: Shorter stance, assisted split squats, slower tempo

Form Tip: Keep your weight through your front foot and stay tall.

Reverse Lunge

Reverse lunges train your legs while your core works to control your balance as you step back and return to standing. Stepping backward gives you more control over your position, helping you stay steady throughout the movement. Your midsection has to stay engaged as you transition between positions, especially when you come back to standing. That kind of control carries over into everyday movement when you change direction or catch yourself mid-step.

Muscles Trained: Glutes, quadriceps, hamstrings, core

How to Do It:

1. Stand tall with your feet together.
2. Step one foot back into a lunge.
3. Lower your back knee toward the ground.
4. Push through your front foot to return to standing.
5. Alternate legs with each rep.

Recommended Sets and Reps: Perform 3 sets of 8 to 10 reps per leg. Rest for 45 seconds between each set.

Best Variations: Assisted lunges, shorter step, slower tempo

Form Tip: Keep your torso upright and move with control.

Single-Leg RDL

Single-leg RDLs train your glutes and hamstrings while your core works to keep your hips square and your body balanced. As you hinge forward on one leg, your midsection has to stay engaged to prevent rotation and keep everything aligned. This position challenges your balance in a way that closely matches real movement. It shows up when you bend, reach, or shift your weight and need to stay steady.

Muscles Trained: Glutes, hamstrings, core

How to Do It:

1. Stand tall with your weight on one leg.
2. Hinge at your hips and extend your opposite leg behind you.
3. Lower your torso while keeping your back flat.
4. Keep your hips square to the ground.
5. Return to standing by driving your hips forward.

Recommended Sets and Reps: Perform 3 sets of 8 to 10 reps per leg. Rest for 45 seconds between each set.

Best Variations: Assisted balance, reduced range of motion, slower tempo

Form Tip: Keep your hips level and move through your hips.

What Builds Better Balance Day to Day

Balance improves when your body gets regular chances to stabilize. These movements work because they challenge you on one leg and keep your hips and core engaged throughout the rep. Stay patient with them and keep your focus on how you move, not just getting through the set.

• Slow your reps down: Give yourself time to feel each position and stay in control, rather than rushing through.
• Own your stance leg: Keep your weight centered and steady, rather than shifting around to find balance.
• Use support when needed: A wall or rail can help you stay in control as you build strength and confidence.
• Mix in different surfaces or heights: Small changes, like a lower box or softer ground, can introduce a new challenge without altering the movement entirely.
• Stay active outside of workouts: Walking, changing direction, and moving throughout the day reinforce what you’re building here.

Exercise tips for busy mothers: A fitness expert shared realistic ways to fit exercise into your daily routine, so you don’t have to go out of the way to stay healthy.

Finding time for gym workouts is sometimes not just impractical but impossible for busy moms. Given their hectic schedules, it is the last thing they’d want to add on their to-do list, but a fitness expert told Moneycontrol that not everything has to be about perfection.

“Between work, errands, meals and more, focusing on their own health and fitness can get pushed down the priority for moms. But the truth is: you actually don’t need hours or a perfect routine to exercise,” said Spoorthi S, a fitness expert at Cult. She added that “working smartly around your schedule and fitting movement into your already existing routine is a better approach than trying to make time.”

5 easy, effective, realistic ways to fit exercise into your routine

1. Wake up at least 30 minutes earlier than usual

Before the kids wake up, if you are able to get a headstart on your day, that’s half the job done. “Just set your alarm 20-30 mins earlier than usual, set out your workout clothes the night before and get started,” Spoorthi said.

2. Involve your kids in the workout

They say kids watch and learn, and if this is going to help you get your workout done and help the kids inculcate better habits, it’s a win-win. “Go for a walk, cycle if you can, or get a run done while they play in the park. Better yet, do a few squats or lunges down the hallway and ask them to copy you,” she recommended.

3. Stack movement into your existing routine

Habit stacking is one of the best strategies for incorporating new habits into existing routines. “Exercising does not always have to be a separate block of time. A few minutes here and there throughout the day compound into great results too,” she said and suggested performing calf raises while in the kitchen, attending meetings standing, and walking up and down the stairs whenever you can.

4. Schedule it like a non-negotiable

One of the reasons why mothers find it hard to exercise is also because it’s considered optional. “Change that and treat it like a meeting. Block time, make time, and don’t compromise,” she advised.

5. Ditch the all or nothing mindset

According to her, a workout does not always have to be 60 or 90 minutes long. Even 15-20 minutes is better than nothing. It does not always have to be an intense sweaty session, a good mobility stretch session works too.

Can’t manage daily steps? Walking pads can help you stay consistent, but can they match the benefits of 10,000 steps of walking outdoors? An expert explains.

From improving blood circulation to burning calories, it offers a simple and effective way to manage weight and overall health. However, with busy schedules and environmental challenges like air pollution and unpredictable weather, stepping out for a walk isn’t always easy.

While walking remains one of the best ways to stay active, maintaining consistency can be difficult. With busier schedules and the rising popularity of home fitness equipment, many people now find themselves choosing between outdoor walks and indoor walking pads. Both offer health benefits, but the real question is, which one is easier to stick with in the long run?

“Outdoor walking boosts mood and overall health, while walking pads make it easier to stay active daily. The key is choosing what fits your routine; consistency matters most. ” Dr Rajesh Kumar Verma, orthopaedics & joint replacement surgeon at Max Super Speciality Hospital, tells HealthShots.

Walking 10,000 steps outdoors: Benefits and challenges

Walking outdoors offers more than just movement. It exposes you to sunlight, which helps regulate your body clock and can improve sleep quality and mood. Uneven surfaces and natural changes in pace also engage more muscle groups than flat indoor walking, supporting better cardiovascular health. Plus, fresh air and a change of environment can help reduce stress and boost overall well-being.

However, factors like weather conditions, safety concerns, limited time, and poor air quality can make it harder to stay consistent. For many people with busy schedules, completing 10,000 steps daily outdoors can feel challenging, often leading to irregular activity levels throughout the week.

Walking pad: Benefits and challenges

Using a walking pad is a simple and convenient way to stay active, especially for people with sedentary jobs. It allows you to walk while working, watching TV, or doing daily tasks, helping you increase your step count without setting aside extra time.

While it doesn’t fully replicate the varied experience of outdoor walking, a walking pad still offers important benefits such as increased calorie burn, better blood circulation, and improved metabolic health. However, the repetitive nature may feel monotonous over time, which can affect motivation and movement quality if not balanced with other activities.

Does one work better?

According to the orthopaedic expert, both walking outdoors and using a walking pad can be effective if practised consistently over time. The key difference lies in how easy each method is to follow regularly, factors like intensity, duration, and how often you can realistically fit it into your routine. While outdoor walking offers added mental health benefits, a walking pad can help you stay active throughout the day, especially during busy schedules.

Ultimately, consistency depends on convenience. Walking pads can be particularly helpful for those with limited time or restricted mobility, making it easier to stay active daily. On the other hand, if you have access to safe outdoor spaces and some free time, stepping out for a walk can feel more refreshing and enjoyable.

So, what’s easier for consistency?

For most people, a walking pad tends to be easier to stick with, simply because it removes common barriers like time, weather, and accessibility. You can walk anytime while working, watching TV, or even during short breaks, making it easier to build a daily habit.

While outdoor walking has its own advantages, especially for mental well-being and variety. The most effective approach is choosing what fits your routine best or combining both when possible. Ultimately, consistency matters more than the method you choose, says the orthopaedic expert.