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.

Belly fat can feel frustrating. It’s not just because of how you look, but because it seems like the last thing to go, even when you’re trying. For many people, the biggest challenge isn’t motivation; it’s practicality. Between work, commuting, family responsibilities, and general exhaustion, going to the gym regularly doesn’t always fit real life. That’s why home workouts can be a realistic starting point. But there’s no single exercise that “melts belly fat” alone.

Fat loss usually happens through overall calorie burn, muscle engagement, and consistency. The best exercises for fat loss can help support full-body fat loss while strengthening your core. So if your goal is fat and belly loss at home, the smartest approach is a mix of movement—not just endless crunches.

Why Home Workouts Work as Best Exercises for Fat Loss

Losing belly fat (visceral fat) is more than just about the abs. It takes a combination of High-Intensity Interval Training (HIIT) and exercises that work multiple muscles at once. This causes an afterburn effect where your body is still burning calories while you sit at your desk later.

Note: Before starting high-intensity home workouts, begin with 5–10 minutes of warm-up (marching, arm circles, and light mobility) to reduce injury risk.

7 Best Exercises For Fat Loss At Home To Start Today

There are not one but seven best exercises for fat loss that actually help burn belly fat.

1. Burpees (The Full-Body Torcher)

If there is one exercise that is among the best exercises for fat loss, it’s the burpee. It works your chest, arms, glutes and core simultaneously. Burpees also raise your heart rate. So they are one of the most effective ways to burn calories in a short period of time.

How to do burpees?

Start in a standing position, drop into a squat, kick your feet back into a plank, do a push-up, jump your feet forward, and leap into the air.

2. Mountain Climbers (The Core-engaging Crusher)

This move is like climbing a steep hill, but you’re doing it on the floor. It works for your lower abs and can give you a lot of cardio support at the same time.

How do you perform mountain climbers?

Get into a high plank position. Alternately drive your knees toward your chest as fast as possible while keeping your back flat.

3. Surya Namaskar (The Dynamic Classic)

A favorite in Indian homes, the sun salutation (surya namaskar) is a series of 12 potent yoga poses. It enhances flexibility and strengthens the whole body. It’s especially effective at reducing body fat and body mass index (BMI) when performed quickly [1]. Do 12 to 20 rounds briskly, and it becomes a cardio workout.

4. Jumping Jacks (The Nostalgic Burner)

Don’t underestimate this school-day favourite. Jumping jacks are one of the simplest ways to engage your entire body. It’s a great, simple cardio movement that helps in overall fat oxidation.

Guide to do perfect jumping jacks:

Stand with feet together and arms at your sides. Jump your feet out while swinging your arms above your head, then jump back.

5. Plank to Downward Dog (The Stability Move)

This transition from plank to downward dog focuses on ‘functional’ core strength, which is essential for a flat stomach. It stretches the hamstrings while placing immense tension on the deep core muscles (the transverse abdominis).

The exercise form:

Just move from a forearm plank into a downward-facing dog position, pulling your belly button toward your spine.

6. High Knees (The High-intensity Cardio)

When essentially running in place but with a focus on your midsection, this exercise is called ‘high knees’. The act of lifting your knees high forces your lower abs to work overtime, helping to tighten the belly area.

How to do high knees successfully?

Run in place, bringing your knees up as high as possible toward your chest. Keep your core tight and pump your arms.

7. Squat Jumps (The Power Move)

This adds an explosive element to the traditional squat, engaging the largest muscles in your body—the legs. Working the legs burns the most calories because they are the biggest muscle group. The jump adds a HIIT element that targets fat stores.

How to perform squat jumps?

Lower into a squat and then use your legs to explode upward into a jump. Land softly and repeat.

Balancing Diet and Exercise

Exercise is important – but belly fat loss also depends heavily on food habits. If workouts are paired with meals that are heavy on white rice and refined flour (maida), it’s harder to see progress. Replace refined carbs with complex ones like jowar, bajra, or oats. Ensure you are getting enough protein (like paneer, dal, or eggs) to help your muscles recover after these home sessions. As you don’t need perfection – just better balance.

Your Action Plan: Best Exercises For Fat Loss

If gym schedules feel unrealistic, home workouts can absolutely be a powerful place to start. The best exercises for fat loss won’t magically target belly fat overnight, but can support real fat loss when done consistently. Start where you are. Keep it simple. If you’re new to exercise, start with low-impact versions like step-back burpees, slow mountain climbers, or modified surya namaskar. Stay regular. Because often, the biggest transformation begins with workouts you can do right in your living room.

FAQs

Q. How many times a week should you do home workouts?

For visible fat loss, aim for 4–5 days a week. Give your body 2 days to recover so your muscles can recover and adapt better.

Q. Can someone lose belly fat just by doing ‘crunches’?

No. This is a myth called “spot reduction”. You have to lose body fat all over to lose belly fat, and the way you do that is through full-body movements like burpees, squats and a calorie-deficient diet.

Q. What is the best time to work out at home?

There’s no single ‘best’ time—it’s whenever you can stay consistent. In summer, many prefer early mornings or cooler evenings for comfort and convenience. Just wait at least 2 hours after your last meal.

Q. Do you need shoes for home workouts?

If you are doing high-impact moves like squat jumps or burpees, wearing shoes is highly recommended to protect your joints and provide better grip on tiled floors.

Q. Why do you feel hungrier after starting a home workout routine?

Starting workouts burns more energy, so increased hunger is normal. Choose protein-rich snacks like roasted chana or curd instead of biscuits to support recovery and avoid overeating.

Q. Is it okay to drink water during a workout?

Yes, especially during the summer, you should take small sips of water to stay hydrated. But don’t swallow big gulps of water at once, as it can lead to cramps while moving.

Q. Does drinking hot water with lemon in the morning burn belly fat?

Drinking hot water with lemon does not directly burn fat, but it may help with hydration and digestion. While it is a healthy ritual, it only works for weight loss when combined with a calorie deficit and regular exercise.

You walk into a grocery store or scroll through a health app, and suddenly, these tiny seeds are everywhere. Very often, you can find chia seeds in smoothies, flax seeds in flour dough, and pumpkin seeds as snacks. They’re often grouped as “superfoods”.

If you’ve ever wondered which seed is actually better for you—or whether you need all three—you’re not alone. The answer isn’t about picking the “best” seeds for health. It’s about understanding what your body needs. Let’s break it down in a way that actually makes sense for your daily Indian diet.

Why Are Seeds Suddenly So Popular?

Seeds have always been part of traditional diets in India—til (sesame), flax (alsi), and even pumpkin seeds in some regional cuisines. What’s changed is awareness. Today, these seeds are valued for a few key reasons. First, they are easy to add to your daily meals. Second, they are packed with nutrients, and finally, they support digestion, heart health, and overall wellness. However, each seed has its own unique effects in the body.

Chia Seeds: The Hydration & Digestion Supporter

Tiny black or white seeds that swell up when soaked in water are known as chia seeds. That gel-like texture is what makes them unique.

What makes chia seeds stand out?

Chia seeds are rich in fibre, a good source of omega-3 fatty acids, absorb water, and keep you hydrated.

When should you choose chia seeds?

If you:

– Struggle with constipation
– Don’t drink enough water
– Want something light for summer

How to include in your diet

– Soak overnight and add to water or lemon drinks
– Mix into curd or smoothies
– Add to overnight oats

Think of chia as your summer-friendly, digestion-support seed.

Flax Seeds: The Heart & Hormone Support Choice

What’s special about flax seeds?

Flax seeds are high in omega-3 fatty acids, contain lignans (plant compounds linked to hormonal balance), and are good for heart health.

When should you choose flax seeds?

If you:

– Want to support heart health
– Are managing cholesterol
– Are looking for hormone balance support

How to include in your diet

– Dry roast and powder them
– Add to flour for roti
– Sprinkle over sabzi or dal

Flax seeds are your “daily heart-friendly addition”.

Pumpkin Seeds: The Protein & Mineral Boost

Pumpkin seeds are bigger, crunchier, and often eaten as a snack. They’re very different from chia and flax. Rich in protein, magnesium, and zinc, they can help support energy and muscle function.

When should you choose pumpkin seeds?

If you:

– Feel low on energy
– Need a healthy snack
– Want to support muscle or immunity

How to include in your diet

– Eat roasted as a snack
– Add to salads or poha
– Mix into trail mix

Pumpkin seeds are your “on-the-go energy punch”.

Chia vs Flax vs Pumpkin: What’s the Real Difference?

Instead of comparing which is “better”, it helps to see what each one does:

• Chia seeds → Digestion and hydration
• Flax seeds → Heart and hormone support
• Pumpkin seeds → Protein and energy

So the real question is, what does your body need right now?

Can You Eat All Three Together?

Yes, you can—but you don’t need to overdo it. A simple approach is to rotate between flax, chia, and pumpkin seeds through the week or mix small amounts of each. For example, you can have chia water to start your day with, add some flax seeds to your lunch and take pumpkin seeds as snacks in the evening. Balance matters more than quantity.

Common Mistakes People Make With Seeds

Even healthy foods can go wrong if not used properly. Some common mistakes people make with seeds are:

• Eating too much: Seeds are nutrient-dense but also calorie-rich. More is not always better.

• Not soaking chia seeds: Dry chia seeds can be hard to digest if eaten in large amounts.

• Eating flax seeds whole: Whole flax seeds may pass through the body without being fully absorbed. Choosing ground flax seeds or grinding them helps.

So, Which Seed Is Best for You?

There’s no one-size-fits-all answer, but there is a quick way to decide. For digestion issues, opt for chia seeds, or if you have heart health or cholesterol issues, choose flax seeds. To fuel up, for energy and snacking, pick pumpkin seeds. If your diet is already balanced, you can include all three in moderation.

Chia, flax, and pumpkin seeds all have their own benefits. Instead of chasing trends or being a sheep and trying what everyone’s trying, focus on what fits your lifestyle.

FAQs

Q. Which seed is best for daily use?

There’s no single “best” seed—it really depends on your needs. If you’re looking for fiber, chia or flaxseeds are great. For healthy fats and minerals, pumpkin seeds work well. The easiest approach? Rotate a mix of seeds in small amounts instead of sticking to just one.

Q. Can I take chia, flax, and pumpkin seeds together?

Yes, you can have flax, chia, and pumpkin seeds together – but keep the portions small. A mix of all three can be included in your meals, or you can rotate them through the week.

Q. Do flax seeds help you with hormonal imbalance?

Flax seeds contain plant compounds, which support hormonal balance. They are often included in diets for this reason, but they’re not a treatment on their own. Always check first with your dietitian or a professional.

Q. What will happen if you eat chia seeds for 30 days?

You may notice better digestion and feel fuller for longer. Just remember to soak them and keep portions moderate.

Q. What should not be mixed with chia seeds?

Avoid adding dry chia seeds in large amounts or mixing them into very thick foods without soaking. They absorb water and may feel heavy to digest.

Q. What’s the best time to eat seeds?

Honestly, there’s no fixed “perfect” time. You can add seeds to your breakfast, mix them into a smoothie, or even munch on them in the evening. What matters more is having them regularly in small amounts.

Q. Should flaxseeds be avoided on an empty stomach?

Not always—but if you’ve ever felt bloated after having them first thing in the morning, that could be why. A safer bet? Have them with meals or soak them before eating.

Q. What are the seven super seeds?

You’ve probably seen this term a lot—“super seeds”. It usually refers to chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, sesame seeds, hemp seeds, and even watermelon seeds. These are popular because they pack in fiber, good fats, and nutrients in small portions.

Protect your skin this summer with 5 simple, effective tips to stay safe from sun damage, dehydration, and heat while keeping your skin healthy and glowing.

Never Skip Sunscreen

Your first line of protection against summer sun is a sunscreen that has a broad spectrum with no less than SPF 30. Use it on all exposed skin areas like on your face, neck, arms and even ears. Redo every two or three hours particularly when you are sweating or spending a long time out in the open air.

Stay Hydrated From Within

What you drink reflects on your skin. In summers, your body is losing more water in the form of sweat, thus making your skin dull and dehydrated. The goal should be drink water at least 8-10 glasses of water each day, and eat watermelon, cucumber, and oranges. Stay hydrated to keep your skin elastic, toxins flushed out, and a natural glow on your skin.

Wear Protective Clothing And Accessories

Clothes can be very helpful in protecting your skin. Choose lightweight, loose garments, and those of breathable fabrics such as cotton and linen. Light colored clothing reflects rather than absorbs heat. Wide-brimmed hats, sunglasses, and scarves are all accessories that cover sensitive parts of your body like face, eyes, and neck against direct sunlight. This reduces the chances of being sunburned and tanned.

Cleanse And Moisturise Regularly

Hot weather boosts oil production and sweat which may block pores, resulting in breakouts. It is also good to wash your face twice a day with mild cleanser to get rid of dirt, oil and impurities. However, do not omit moisturiser your skin still needs to be hydrated even though it is oily. Select a light and non-comedogenic moisturiser that leaves your skin totally normal without being greasy.

Avoid Peak Sun Hours And Seek Shade

This is the most dangerous period to expose the skin to the sun rays since the sun is the strongest between the hours of 11 AM and 4 PM. Plan for outdoor activities either in the early morning or late evening when the sun is not so strong. In case going out in the busiest of times is inevitable, find some shades and use umbrellas or sunshades as an added protection and avoids direct exposure.

For most people, raw beetroot is generally safe to consume. However, individuals with specific health conditions, such as kidney stones or certain digestive issues, may need to limit their intake.

High blood pressure, also known as hypertension, is a common but serious health concern. If left uncontrolled, hypertension can lead to significant health issues. Chronically high blood pressure is a major risk factor for heart disease, stroke, kidney damage, and vision loss. One natural way to help lower blood pressure is through diet, specifically by consuming foods high in nitrates, such as beetroot. Beetroots contain elevated levels of inorganic nitrates, which the body converts into nitric oxide. Nitric oxide signals the smooth muscles in the walls of your blood vessels to relax, causing the vessels to widen (dilate) and reducing the pressure of the blood flowing through them.

Research has demonstrated that consuming beetroot can lead to significant reductions in blood pressure, particularly for individuals with hypertension. Furthermore, regular consumption of beetroot may help decrease arterial stiffness, making it easier for your heart to function over time.

What is the safest method to consume beetroot to lower blood pressure?

Beetroot is often enjoyed raw in salads, but this might not be the safest option for everyone.

For most people, raw beetroot is generally safe to consume. However, individuals with specific health conditions, such as kidney stones or certain digestive issues, may need to limit their intake.

Key precautions

While many people can enjoy beetroot without issues, you should be cautious if you belong to any of the following categories:

• Kidney stones and gout

Beets are high in oxalates, which can contribute to the formation of kidney stones and may trigger gout flare-ups.

• Sensitive digestion

The high fibre content and FODMAPs present in raw beets can lead to gas, bloating, or abdominal pain, particularly for individuals with irritable bowel syndrome (IBS).

• Low blood pressure

The nitrates found in beets can naturally lower blood pressure. Consuming large amounts may cause blood pressure to drop too low, resulting in dizziness.

• Contamination risk

As a root vegetable, beets can carry soil-based parasites or bacteria if they are not washed and peeled thoroughly.

• Try steaming

Steaming is considered an ideal method in terms of safety and health. It softens the fibre, making it gentler on the stomach, and retains more antioxidants compared to boiling or roasting, which can sometimes reduce nutrient levels in produce.

Safety tips: If you are already taking blood pressure medication, talk to your doctor. Combining medication with a high daily intake of beetroot could potentially cause your blood pressure to drop too low (hypotension).

For optimal benefits in lowering blood pressure, aim for about half a cup of cooked beetroot or one medium-sized raw beet per day. However, it’s always best to consult a doctor for personalised guidance. In conclusion, individuals with high blood pressure should consume smaller portions of beetroot and regularly monitor their blood pressure to maintain a safe range.

Nutritionist Lovneet Batra shared a post on Instagram where she mentions how protein intake is a “game changer” for overall health and fitness.

Protein is one of the most important nutrients for your body because it supports muscle building, helps in recovery, improves fat loss and keeps you full for longer. This means fewer unnecessary cravings, better appetite control and more stable energy throughout the day. And high-protein meals don’t have to be boring, complicated or limited. The idea is actually very simple: you just need to include enough protein in your daily meals by using regular, easy-to-find foods.

Explaining this in a simple way, nutritionist Lovneet Batra recently shared a post on Instagram where she mentions how protein intake is a “game changer” for overall health and fitness.

If you are in a fat loss phase, protein helps you stay full even in a calorie deficit so you don’t feel like bingeing. If you are working out and trying to build muscle, it supports muscle repair and growth after exercise. And even if your goal is general health, protein ensures your body functions properly and stays strong.

Batra shared some simple, everyday high-protein foods that can easily be included in your diet.

• Chicken breast (100g) gives around 22g of protein and is one of the easiest non-veg sources.
• Paneer (100-150g) provides about 19-27g of protein and fits well in Indian meals.
• 3 whole eggs or an omelette give around 18-20g protein and at the same time, are easy to prepare as well.
• Fish (100g) provides roughly 20-22g of protein along with healthy fats.
• Soya chunks (50g raw) are a powerful plant-based option with about 25 g of protein.
• Tofu (200g), which many take as an alternative to paneer, offers around 22–24g of protein and works well in multiple dishes.
• Even simple foods like 2 besan chillas can give around 16-18g of protein. They are one of the best breakfast options, especially for people with a busy schedule.

The main point Batra highlights is not perfection but balance and consistency. You don’t need to eat the same thing every day or follow strict rules.

“Mix and match based on your lifestyle, preferences, and cravings. Eat better. Feel stronger. Look sharper. Repeat,” she concludes.

Sometimes it can be challenging to squeeze exercise into our busy lives, but how much exercise per week do you need to take care of your heart?

The NHS recommends doing at least 150 minutes of moderate intensity exercise per week, such as brisk walking, riding a bike or pushing a non-electric lawnmower.

That means doing just 21 minutes of exercise a day where you feel warm and comfortably breathless. Even doing some sort of physical activity once or twice a week can reduce the risk of heart disease and stroke.

The NHS also recommends doing activities that strengthen your major muscles like your arms, shoulders, legs, hips, chest, back and abdomen. This includes things like carrying heavy shopping bags, resistance band exercises, lifting weights, yoga and tai chi, which you should try to do twice a week.

Reducing the amount of time you spend sitting, or lying down, is also important.

Below are 9 easy ways you can boost your physical activity every day to help meet these goals, without needing to head to the gym. If you have not exercised for some time, or have a heart condition that you’re concerned about, make sure you speak to your GP first.

1. Take mini movement breaks

For every hour of sitting down, try to move for 5 to 10 minutes. Do things like walking on the spot, going upstairs to tidy up, making yourself a cup of tea, or doing a household chore like taking the bins out. You’ll be surprised how little it takes to build up your fitness levels over time.

2. Tackle your chores

Whether your dishes have mounted up, your closet needs a clear out or your bed sheets need a change, seize the opportunity to move your body into action. Workout your muscles and move your joints, while earning extra brownie points for productivity.

3. Stagger your food shop

Instead of doing one big shop in your car, do smaller, more regular trips on foot. Carrying heavy bags is great for grip strength which helps with holding, lifting and opening things. The extra visits back and forth to the shop will boost your fitness and heart and lung capacity.

4. Take the stairs

Use any excuse to take the stairs and while waiting for the kettle to boil, you can even take the opportunity to step up and down one of the steps as a mini workout. Aim to lead 10 times with your left foot and 10 times with your right foot or as many as you can manage. This will increase your strength and stamina.

5. Clean your windows

Window cleaning is one household task that really helps to strengthen the arm muscles and improve range of motion at the shoulder joints. The perfect excuse to up your movement quota.

6. Rediscover your inner child

Children have endless energy, so join the party with your children or grandchildren and you’ll find you’re moving too. Walk them to school, pick them up and hold them, go on adventures with them, join in with their games. Not only will you strengthen your body, but you will also strengthen your relationship.

7. Arrange walking dates

Instead of meeting friends for lunch to catch up, why not walk and talk instead? The walk will improve your heart fitness and strengthen your muscles and bones. Being outside will also help you get your daily dose of vitamin D from daylight.

8. Try an internet workout

Don’t feel like leaving the house? There are thousands of videos on YouTube for all levels and abilities. This type of exercise can be done with little to no equipment and if you enjoy the experience, simply rewind and start again. Perfect for rainy days.

9. Do some DIY

If there are some jobs around the house you normally pay for, try doing them yourself. For example, wash your own car, do your own gardening, clean, go food shopping, hang your wet laundry up outside to dry. Not only will you save money, but you will get stronger. It’s also chance to learn new skills.

If you’re really not feeling in the mood, try playing your favourite songs, or watching TV in the background while you move. Make every step count.

Exercise helps everyone live a happier and healthier life. If you have heart and circulatory disease, it can help manage your condition and get you feeling great.