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India Today
15 hours ago
- Health
- India Today
10 minute morning rituals that can transform your entire day
A well-structured 10-minute morning routine can dramatically improve your energy, focus, mood, and productivity throughout the day. Leading health experts and high performers agree that even a short, intentional ritual each morning sets a positive tone and can transform both body and mind. Here's how you can make the most of your first 10 minutes:Hydrate ImmediatelyDrink a large glass of water (plain or with lemon, or a pinch of mineral salt) as soon as you wake up. This rehydrates your body after hours of sleep, kickstarts digestion, and flushes out Practice Conscious BreathingSpend 1-2 minutes on deep, mindful breathing. Techniques like box breathing (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4) or belly breathing calm the mind, reduce stress, and increase mental Your BodyDo a few minutes of gentle exercise or stretching to wake up your muscles and boost circulation. Options include:Yoga poses (e.g., standing forward bend, cat-cow stretch)Qigong or Tai Chi movementsSimple bodyweight exercises (jumping jacks, squats, push-ups, plank).Even 2-5 minutes of movement can eliminate stiffness and energize you for the day an Intention or GoalTake 1-2 minutes to identify one key goal or intention for the day. This creates focus and motivation, aligning your actions with your bigger Gratitude or JournalingWrite down one thing you're grateful for or spend a minute journaling. This shifts your mindset to positivity and abundance, reducing negativity and SunlightIf possible, expose your face and skin to natural sunlight. Morning light helps regulate your body's circadian rhythm, boosting mood and energy Your PhoneResist the urge to check your phone, emails, or social media during these first 10 minutes. This prevents external stressors from hijacking your mindset and keeps you Watch
Buzz Feed
2 days ago
- Entertainment
- Buzz Feed
26 Affordable Wardrobe Staples From Quince You're Going To Wear On Repeat
A cropped sweater tank that's cute, eco-conscious, and ~ridiculously~ easy to style. Toss it on with high-waisted jeans, shorts, or even a flowy skirt, and you've got an outfit that says, 'Yes, I care about the planet and looking good.' Promising review: "Love this tank so much! Great quality and comfort!" —MandyPrice: $29.90 (available in sizes XS–XL and four colors) An organic cotton knit blazer tailored to absolute perfection to wear to all your upcoming business meetings and big events. And, as a bonus, it pairs just as well with trousers as it does with your favorite lived-in jeans. Promising review: "Favorite blazer. I wear it to dress up my outfits. I got a large versus a medium to wear thicker sweaters underneath it. Such a great buy. It is so stylish and kept me warm in Paris during autumn nights. I really appreciate how beautiful and simple this blazer is. Upkeep is also so super easy." —LindaPrice: $79.90 (available in sizes XS–XL and nine colors) A pair of stretchy patch pocket jeans for a classic cut with plenty of room for your phone, keys, lip gloss, and whatever random little emotional support trinket or snack you swear you need to keep on you at all times. Promising review: "I love everything about these jeans. They're a soft denim fabric and fit perfectly. They're also really cute and a great length to wear with a variety of shoe styles." —MariaPrice: $50 (available in sizes 24–32, two inseams, and three colors) A pair of Italian leather water-repellent platform sandals great for elevating any OOTD while still keeping things easy-breezy. Hey, chic and practical can totally be "solemates." Promising review: "I love this sandal so much. I feel like I'm walking on a cloud, no joke. They're so beautiful and clearly well-made, and of course, so comfortable. Definitely recommend!" —Katherine $69.90 (available in sizes 5–10 and three colors) A gorgeous silk slip dress ~so~ comfy and lovely, you'll be looking for excuses to slip into it any chance you get (and thanks to the fact it's machine washable, you totally can). Promising review: "This dress is perfect for any occasion and so easy to dress up or down. The silk is so soft and the dress is comfortable. I love the adjustable straps, too!" —Wendy $89.90 (available in sizes XS–XL and 20 styles) A pair of European linen pants (with pockets!) that are airy enough to keep you cool on warm days at the beach but polished enough to wear at last-minute work meetings. Chef's kiss. Promising review: "Quite comfortable to wear in summer's sweltering heat and humidity. I wear them to my weekly Tai Chi class and love how they move." —NONADANAPrice: $49.90 (available in sizes 1X–3X and three colors) A French terry modal jumpsuit that is truly a one-suit wonder. It's got just the right amount of slouch, stretch, and style to carry you from couch to coffee run without skipping a beat, plus it seamlessly solves your outfit planning issues on days when you don't have the time nor the patience to pick out a whole look. Promising review: "This is THE best jumpsuit I haver ever owned. I love the fit and the way I look." —JocelinPrice: $39.90 (available in sizes XS–XL and three colors) An organic fleece boyfriend hoodie for when all you want to do is feel as snug as a bug in a rug... but even cuter. It's oversized in all the right ways, soft enough to double as a blanket, and basically the wearable version of a warm hug. Promising review: "Looove how thick it is! This is not your regular hoodie that looks and feels cheap. If they had more colors I would definitely purchase! Amazing quality!" —VictoriaPrice: $49.90 (available in sizes XS–XL) A linen long-sleeve button-up which is the definition of breathable and the layer you'll throw on for everything from morning market strolls to golden hour hangs. Promising review: "Comfortable outer layer. I love the boxy fit of the shirt. Gives a professional look to my outfit." —Victoria $39.90 (available in sizes XS–XL and 15 colors) A silk skirt to wear to the office and then out for happy hour and dancing afterward, because why shouldn't your 9-to-5 outfit also be ready to twirl into a 5-to-9? Silky, swishy, and low-maintenance (it's even machine washable!), this one's a total power move. Promising review: "One of my favorite buys. The fact that it is easy to wash and lifts up any outfit to dressy and elegant says a lot. It's very smooth and soft, and the material is thin but durable. Really dresses up an outfit." —LindaPrice: $69.90 (available in sizes XS–XL and 13 colors) An oversize denim jacket for a slouchier fit and feel, ideal for tossing over anything when you want to look laid-back and pulled-together at the same time. Promising review: "High-quality denim and so comfy. Perfect relaxed fit. Good oversized look, but not huge. 10/10!" —AlannaPrice: $59.90 (available in sizes XS–XL and two washes) A pair of cotton poplin pull-on shorts to wear to the gym, yoga class, out for a long hike, or even when you're snagging some Zzzs, as versatility should always come with an elastic waistband. Promising review: "Yes!! Boxer-esque shorts that look like clothes and not underwear. Perfect fit and material" —Amanda $29.90 (available in sizes XS–XL and five colors) A cotton peasant blouse that may just have you craving high tea in an Alice in Wonderland-style garden, complete with finger sandwiches, curious company, and maybe a talking rabbit or two. 🐇☕ Promising review: "Such a classic top! It's one of my favorites that I've gotten from Quince. It's perfect for spring and I can't wait to wear it under a sweater in the winter time." —Morgan $49.90 (available in sizes XS–XL and five colors) A jersey fit-and-flare dress as delightfully comforting as your favorite most worn-out tee, but still flirty enough to twirl in. Plus, those pockets?? A dream come true kinda dress, if you ask me. Promising review: "I love the fit, fabric, and comfort of my new pencil dress. I wore it to church with a black jacket. Brown is a great basic for me. I had eyed it before, but it wasn't available in my size. Thanks for adding this beautiful brown in plus size. I nabbed it!" —Shirley $59.90 (available in sizes 1X–3X and three colors) A shockingly comfortable pair of knit heeled booties which go great with everything in your closet. They're bootiful, versatile, and perfect for stepping up your style game... all without stepping out of your comfort zone, of course. Promising review: "These are lovely, and while I don't normally do well with heels, these are surprisingly comfortable." —HannahPrice: $79.90 (available in sizes 5–10 and three colors) A comfort stretch chore jacket ready to work just as hard as you do. It's tough enough for any job, but soft enough to keep you cozy as heck when you're off-duty, too. Promising review: "Bought this for a friend and I am so tempted to purchase one for myself! It is super cute and takes any outfit to another level!" —KatrinaPrice: $59.90 (available in sizes 5–10 and six colors) A washable silk tank as versatile as it is luxurious. Wear it solo for a sleek, effortless vibe, or layer it under your fave blazer for a polished look that still feels breezy. It's a wardrobe hero, no matter how you style it. Promising review: "The fit is wonderful and I love how it feels on my skin. I've worn it on its own and as a layering piece." —Jodi $59.90 (available in sizes 1X–3X and three colors) A pair of mid-rise joggers that are the perfect blend of 'I'm ready for a chill day' and 'I could totally conquer the world," even if the only thing you'll conquer is your ever-growing TBR pile (which, hey, is a pretty big accomplishment). Promising review: "Great pants. So comfy and wash well. Need to buy another pair!" —Alyssa $39.90 (available in sizes XS–XL, two inseams, and six colors) A linen sleeveless swing dress, which is basically the dress version of a vacation, minus the plane ticket. Big ups for those pockets...'cause who doesn't love a little extra storage? Promising review: "Love the dress! It's one of those pieces where you throw it on and you feel good and comfortable in it. Very good quality!" —Audrey $59.90 (available in sizes XS–XL and 12 colors) A long-line strappy sports bra that gives you all the support you need while doubling as the cutest crop top you ever did see. Think of it as your stylish workout secret weapon. Promising review: "I love the support this gives me for medium/high-impact workouts and just for lounging. I also love that it's not made with BPA or other toxic chemicals!" —Faith $29.90 (available in sizes XS–XL and three colors) A pair of bike shorts that won't ride up or fall down but will go the extra mile, whether you're hitting the trail or just spinning through your to-do list. Talk about wheel-y reliable. 🚴♂️💫 Promising review: "I love these shorts! The material is soft without being too thin. I've worn them for lounging around and for working out and have kept them in heavy rotation since the day I got them." —EmilyPrice: $24.90 (available in sizes XS–XL, two inseams, and three colors) A fitted cotton jersey T-shirt which, honestly, everyone needs at least several of in their closet since it's the kind of staple that plays nice with literally everything you own. Promising review: "This tee has stretch and great body conscious fit. Nice length and even works as a workout top! Will order more colors." —Annette $19.90 (available in sizes XS–XL and three colors) A plush, organic cotton oversized cardigan Taylor Swift herself would surely covet. Seriously, its comfort level is so poetic, you might be tempted write a song about it. Promising review: "I love everything about this sweater: color, style of sleeves, length, open style, and price!!!" —Suzanne $59.90 (available in sizes 1X–3X and four colors) A ribbed crewneck cashmere sweater as light as a feather. This cash-miracle is sure to make your other knits incredibly jealous. Promising review: "I love this lightweight sweater as it still keeps me warm. I'm ordering the other colors." —Mary $69.90 (available in sizes XS–XL and four colors) A performance tech skirt to wear while playing pickleball, running errands, or simply serving looks. Talk about acing your fashion game. 🏓💁♀️ Price: $39.90 (available in sizes XS–XL and three colors) And a short-sleeve lounge tee reviewers rave about as it's easy as pie to dress up or down while still giving you the slouchy-yet-polished look you crave. This tee's got your back, baby. Promising review: "It's extra comfy but also a little more polished than a standard tee." —Kristen $29.90 (available in sizes XS–XL)
Time of India
3 days ago
- Health
- Time of India
How exercise can help seniors sleep better
Struggling to fall asleep or stay asleep is a common concern among older adults. While sleep medications may offer temporary relief, they often come with side effects or long-term risks. But there's one simple, natural remedy that experts continue to recommend: regular physical activity. And the best part? You don't need to run marathons—even gentle daily movement can do wonders for sleep quality in seniors. Why Sleep Becomes Tricky with Age As we age, our bodies produce less melatonin, the hormone that regulates sleep. In addition, conditions like arthritis, heart problems, or medications can further disturb rest. Common sleep issues in seniors include: Trouble falling asleep Waking up frequently during the night Early morning awakenings Daytime fatigue or drowsiness Lack of quality sleep can lead to memory issues, poor balance, low immunity, and mood swings. That's why finding a sustainable sleep solution is crucial—and exercise fits the bill. How Exercise Supports Better Sleep Here's how physical activity directly benefits sleep: a) Reduces Stress and Anxiety Exercise lowers levels of cortisol (the stress hormone), helping the mind relax. A calmer mind makes it easier to fall asleep. b) Regulates the Body Clock Regular movement helps reset your circadian rhythm—the internal clock that tells you when to wake and sleep. Outdoor walks, in particular, expose you to natural sunlight, which boosts melatonin production at night. c) Tires the Body Naturally Even moderate activity can make you feel physically tired in a healthy way—making bedtime more inviting and sleep more satisfying. d) Improves Deep Sleep Quality Studies show that seniors who exercise consistently experience more slow-wave sleep (the deep, restorative phase), which is vital for memory and healing. Best Types of Exercises for Sleep in Seniors You don't need high-intensity workouts to sleep better. These gentle but effective activities work well: Yoga and Stretching Promotes flexibility and relaxes muscles. Gentle evening yoga can prepare the body for rest. Walking A brisk 20-30 minute walk—especially in the morning—can help regulate your sleep-wake cycle. Strength Training Lifting light weights or using resistance bands improves muscle strength and has shown sleep benefits when done 2-3 times a week. Tai Chi or Qigong These slow, flowing movements calm the nervous system and have been found to reduce insomnia in older adults. When Is the Best Time to Exercise for Sleep? Morning or afternoon workouts are ideal for improving night-time sleep. Avoid vigorous activity within 2 hours of bedtime, as it might energize you instead of helping you wind down. However, gentle evening stretching or a slow walk after dinner can actually promote calm and relaxation. Tips to Make Exercise a Sleep-Friendly Habit Start small: Even 10 minutes a day can help. Gradually build up. Be consistent: Daily activity creates the best long-term results. Pair with fresh air: Walks in natural light strengthen your sleep-wake rhythm. Mix it up: Combine strength, flexibility, and aerobic movements for full-body benefits. Listen to your body: Choose activities that feel good and don't strain your joints. For seniors, exercise isn't just about physical health—it's about restoring peace of mind, calm nights, and brighter mornings. Move more during the day. Sleep better at night. Age gracefully with each restful breath. Would you like a visual checklist for a 'Sleep-Boosting Daily Movement Plan for Seniors'? One step to a healthier you—join Times Health+ Yoga and feel the change
Western Telegraph
4 days ago
- Health
- Western Telegraph
Exercising in your 50s for a happier healthier later life
Why Exercise Matters More Than Ever in Your 50s As we age, natural changes occur in the body. Muscle mass begins to decline at a rate of about 1% yearly after 40, bone density decreases, increasing the risk of osteoporosis, and joints may become stiff. These changes can be mitigated—and even reversed—with regular physical activity. Best Types of Exercise in Your 50s Not all workouts are created equal, especially as you age. Here are the most beneficial forms of exercise for those in their 50s: Strength Training: Resistance exercises, such as lifting weights or using resistance bands, are critical for preserving muscle mass and improving bone density. Cardiovascular Exercise: Activities like brisk walking, swimming, or cycling improve heart health and endurance. Flexibility and Mobility: Yoga or stretching exercises can enhance flexibility, reduce stiffness, and improve balance—essential for staying mobile. Balance Exercises: Simple practices like standing on one leg or Tai Chi can reduce the risk of falls. Adapting Your Routine If you've been exercising for years recovery may start to take longer, or high-impact activities may feel harder on joints. Listening to your body and modifying workouts is essential. Starting slow and gradually building is key to avoiding injury. Dr Hussain Al-Zubaidi (Image: Age UK) Consider consulting a professional to help design a tailored program. Staying Motivated Staying active in your 50s is as much about mindset as it is about movement. Practical tips include: Setting Realistic Goals: Focus on small, achievable milestones, like walking a certain number of steps daily. Make It Social: Join a fitness class or find a workout buddy to keep things fun. Track Your Progress: Use a journal or app to monitor achievements and activity levels. Choose activities you genuinely enjoy. Consult Your Doctor Before starting a new exercise program, especially if you have any long-term illnesses, consult your healthcare provider. A Healthier Future Exercising in your 50s is one of the best investments you can make for your future health and happiness. It's never too late to start. Age UK's leaflet has more information on how to get started to download please visit Find Affordable Sportswear at Age UK Charity Shops Staying active after 50 is essential for maintaining health and vitality in later life, and finding the right activewear can make it more enjoyable. Age UK charity shops offer a budget-friendly, sustainable way to build your workout wardrobe, while supporting a good cause. The shops often carry a variety of second-hand activewear, fitness dvds or sport accessories, including leggings, tracksuit bottoms, T-shirts, and trainers. Look for comfortable, moisture-wicking fabrics that allow movement. Try on items to ensure the fit suits your needs, especially for flexibility-intensive activities like yoga or Pilates. Beyond affordability, shopping at Age UK supports their vital work with older adults. You can also donate unused items, creating more space in your wardrobe. Once you've found the right clothes and activity, start incorporating more movement into your routine. Low-impact activities such as walking, swimming, or stretching are excellent for building strength and flexibility without straining joints. Group classes or community activities can add a social element, enhancing both physical and mental well-being. Age UK has 276 shops, across England and Wales. Not only will you be saving money, but you'll also be supporting older people too. Find your nearest Age UK shop here: or visit Age UK's eBay page Age UK Encourages Healthy Habits for Later Life New Age UK research shows '49% of people aged 50-65 (6.9 million) in the UK say they are motivated to exercise to improve or maintain their mental health'. Age UK's Tom Gentry emphasises: 'While there's no single magic formula for staying mentally and physically healthier in later life, a combination of regular physical activity, a balanced diet, and staying social are key. "Even small amounts of physical activity can reduce the risk of heart disease, strokes, certain cancers, and cognitive decline.' 'Whether you're 50 or 85, it's never too late to start. Gradual steps can make a lasting impact on your future health and well-being.'
Glasgow Times
4 days ago
- Health
- Glasgow Times
Exercising in your 50s for a happier healthier later life
Why Exercise Matters More Than Ever in Your 50s As we age, natural changes occur in the body. Muscle mass begins to decline at a rate of about 1% yearly after 40, bone density decreases, increasing the risk of osteoporosis, and joints may become stiff. These changes can be mitigated—and even reversed—with regular physical activity. Best Types of Exercise in Your 50s Not all workouts are created equal, especially as you age. Here are the most beneficial forms of exercise for those in their 50s: Strength Training: Resistance exercises, such as lifting weights or using resistance bands, are critical for preserving muscle mass and improving bone density. Cardiovascular Exercise: Activities like brisk walking, swimming, or cycling improve heart health and endurance. Flexibility and Mobility: Yoga or stretching exercises can enhance flexibility, reduce stiffness, and improve balance—essential for staying mobile. Balance Exercises: Simple practices like standing on one leg or Tai Chi can reduce the risk of falls. Adapting Your Routine If you've been exercising for years recovery may start to take longer, or high-impact activities may feel harder on joints. Listening to your body and modifying workouts is essential. Starting slow and gradually building is key to avoiding injury. Dr Hussain Al-Zubaidi (Image: Age UK) Consider consulting a professional to help design a tailored program. Staying Motivated Staying active in your 50s is as much about mindset as it is about movement. Practical tips include: Setting Realistic Goals: Focus on small, achievable milestones, like walking a certain number of steps daily. Make It Social: Join a fitness class or find a workout buddy to keep things fun. Track Your Progress: Use a journal or app to monitor achievements and activity levels. Choose activities you genuinely enjoy. Consult Your Doctor Before starting a new exercise program, especially if you have any long-term illnesses, consult your healthcare provider. A Healthier Future Exercising in your 50s is one of the best investments you can make for your future health and happiness. It's never too late to start. Age UK's leaflet has more information on how to get started to download please visit Find Affordable Sportswear at Age UK Charity Shops Staying active after 50 is essential for maintaining health and vitality in later life, and finding the right activewear can make it more enjoyable. Age UK charity shops offer a budget-friendly, sustainable way to build your workout wardrobe, while supporting a good cause. The shops often carry a variety of second-hand activewear, fitness dvds or sport accessories, including leggings, tracksuit bottoms, T-shirts, and trainers. Look for comfortable, moisture-wicking fabrics that allow movement. Try on items to ensure the fit suits your needs, especially for flexibility-intensive activities like yoga or Pilates. Beyond affordability, shopping at Age UK supports their vital work with older adults. You can also donate unused items, creating more space in your wardrobe. Once you've found the right clothes and activity, start incorporating more movement into your routine. Low-impact activities such as walking, swimming, or stretching are excellent for building strength and flexibility without straining joints. Group classes or community activities can add a social element, enhancing both physical and mental well-being. Age UK has 276 shops, across England and Wales. Not only will you be saving money, but you'll also be supporting older people too. Find your nearest Age UK shop here: or visit Age UK's eBay page Age UK Encourages Healthy Habits for Later Life New Age UK research shows '49% of people aged 50-65 (6.9 million) in the UK say they are motivated to exercise to improve or maintain their mental health'. Age UK's Tom Gentry emphasises: 'While there's no single magic formula for staying mentally and physically healthier in later life, a combination of regular physical activity, a balanced diet, and staying social are key. "Even small amounts of physical activity can reduce the risk of heart disease, strokes, certain cancers, and cognitive decline.' 'Whether you're 50 or 85, it's never too late to start. Gradual steps can make a lasting impact on your future health and well-being.'
