Connect with us

Health and Wellness

These No-Jumping Cardio Exercises at Home Won’t Infuriate Your Neighbors

Published

on

Gym and studio closures and social distancing over the last few weeks mean many exercisers are taking their workout to their living room. But cardio exercises at home can be loud: Many require some form of jumping, which—while definitely effective at making you sweat—can also sound like an angry, giant-size toddler stomping around to your neighbors in the apartment below.

Stress levels are already high due to the new coronavirus, and you don’t want to make it any worse by adding tense neighbor relations to the mix. But you don’t have to miss out on an at-home cardio workout, either: You just need a workout that’s low-impact and cuts out the jumping but allows you to work at a high intensity.

The best way to do that is to incorporate lots of full-body, compound movements, Noam Tamir, CSCS, founder and CEO of TS Fitness in NYC, tells SELF.

“When you jump, you are using a lot more force—it’s multiple times your bodyweight that you are handling, so your heart rate is going to go up, and it’s going to be a lot more on your muscles and your joints,” he says. “However, doing moves that are multijoint, where hips, knees, shoulders, and everything is involved, are going to be more beneficial to get your heart rate up when you can’t do impact.” That means focus on big moves like squats or push-ups, rather than single-joint exercises like triceps extensions or bicep curls.

In order to best mimic the sweaty, I’m-really-breathing-hard-now response that you’d get with traditional, high-impact home cardio workouts, keep the rest short and reps high for these kinds of moves, he says. In the workout he created below, you’ll do that with a Tabata circuit (20 seconds of intense work followed by 10 seconds of rest), a regular circuit, where you’ll move from exercise to exercise without rest, an EMOM circuit (every minute on the minute), and an AMRAP circuit, where you complete as many rounds as possible during a given amount of time. (Of course, safety matters most, so if you feel too out of breath or like your form is degrading, give yourself additional time to rest.)

By combining these two factors—compound movements and intense work—you can get an at-home cardio workout that won’t drive your neighbors up the wall. As a happy bonus too, the low-impact nature of the workout is also great for those with joint issues who need to avoid high-impact moves, as well as for beginners who may not be able to execute jumping-based moves safely and effectively.

Want to get started? Try these cardio exercises at home to get sweating, fast.

The Workout

What you’ll need: No equipment is required for this workout, though you may want an exercise mat for comfort during some of these moves.

Exercises:

Mobility Warm-Up

  • Cat-Cow
  • Marching Glute Bridge
  • Plank With T-Spine Rotation
  • Reverse Alternating Lunges

Tabata Starter

  • Bodyweight Squats
  • Push-ups

Circuit 1

  • Lateral Lunge
  • Superman
  • Downward Dog Mountain Climber

Circuit 2 (EMOM)

  • Mountain Climbers
  • Bicycle Crunches

Circuit 3 (AMRAP)

  • Lateral Plank Walk
  • Forward Lunge
  • Inchworm

Directions

  • For the warm-up, do each move for 30 seconds, except for the plank with T-spine rotation, which you’ll do for 20 seconds on each side.
  • For the Tabata, for each move do 20 seconds of work and then rest for 10 seconds. Do four rounds.
  • For Circuit 1, complete the unilateral moves (lunge and mountain climber) for 25 seconds per side, and the Superman for 30 seconds. Do one–three rounds.
  • For Circuit 2, set a timer for one minute, and complete 20 reps of each exercise on each side. Rest for the remainder of the minute. Do three rounds.
  • For Circuit 3, set a timer for four minutes. Complete 10 reps of each exercise (five on each side for the first two). Do as many rounds as you can within that time.

Demoing the moves below are Zach Job (GIF 1), a New York–based artist and producer who is also an up-and-coming drag queen known as Glow Job; Nikki Pebbles (GIFs 2, 4, and 5), a New York City–based fitness instructor for over nine years and an AFAA- and NCCPT-certified personal trainer and group fitness trainer who regularly teaches cycling and dance cardio; Amanda Wheeler (GIFs 3, 6, and 8), a certified strength and conditioning specialist and cofounder of Formation Strength, an online women’s training group that serves the LGBTQ community and its allies; Teresa Hui (GIFs 7 and 14), a native New Yorker who has run more than 150 road races, including 16 full marathons; Cookie Janee, (GIFs 9, 11, and 12) a background investigator and security forces specialist in the Air Force Reserve; and Rachel Denis (GIFs 10 and 13), a powerlifter who competes with USA Powerlifting and holds multiple New York State powerlifting records.

Health and Wellness

A Complete Guide to Health Insurance for Senior Citizens

Published

on

By

health insurance seniors

Ageing is a fact of life, and as we begin to see the wrinkles and other signs, it makes us wonder how these physiological changes are beyond our control. The risk of illnesses also increases as we grow older. It is, exactly, why those having elderly parents or grandparents at home need to be cautious and take measures to access quality medical care. Medical inflation is yet another reality that one cannot overlook. As medical treatments have become expensive, getting health insurance for senior citizens is a wise move. This customised health cover would give your loved ones the financial assistance to manage the expenses arising when dealing with age-related illnesses.

With so many insurers now offering senior citizen health insurance in India, it is not easy to get the right health cover unless one has done thorough research. Also, if you are opting for a senior citizen health plan for the first time, going through the following guide will help choose the best health policy.

  1. Look for High Sum Insured

Older adults face higher health risks. If one is dealing with an illness, it is essential to be financially ready to deal with hefty medical bills. Medical treatment at private hospitals, including advanced surgeries, can all increase the health care expenses. So, make sure to choose a health cover with a higher sum insured. While you get a high coverage amount, it does not necessarily imply high premium costs. You can get affordable coverage by comparing various senior citizen health insurance plans in India and calculating the premium costs using an online premium calculator.

  • Consider Waiting Period for Pre-existing Diseases

There is a likelihood of your elderly loved ones having a pre-existing disease. Hence, when you are reviewing different policies, make sure to check the waiting period on pre-existing diseases. Usually, it may be two or four years, depending on the insurer. Also, you must read the policy terms and conditions to know if the disease is covered or not. It will help you make a better decision and avoid any hassle when filing a claim.

  • Check the Co-payment Clause

Policy buyers should check the co-payment clause before finalizing a health policy for senior citizens. Co-payment is a feature wherein the policyholder has to bear a part of the claim amount. Most senior citizen plans include a co-payment clause, and the percentage may range between 10 and 30. Often, the premium reduces if one chooses a higher co-payment percentage. So, it is essential to consider these aspects when deciding on a health cover.

  • Find Alternative Treatment Cover

Insurers, nowadays, offer health insurance for senior citizens with alternative treatment cover. The popularity of AYUSH (Ayurveda, Yoga, Unani, Siddha, and Homeopathy) is growing by the day. As compared to allopathic medicine, these treatments are safe and are known to benefit people dealing with chronic conditions, such as diabetes and hypertension. So, select a plan that includes alternative treatment cover.

  • Know about Pre-policy Medical Check-up

Insurance companies ask senior citizens to undergo medical tests at the time of buying the policy. However, getting health insurance for senior citizens without a pre-policy medical check-up is now possible. Moreover, one can get a health cover online, which is faster and convenient and reduces paperwork.

  • Go for Cashless Hospitalisation

Nowadays, many insurers offer the cashless hospitalisation facility wherein the insurer pays the medical bills directly to the hospital on behalf of the insured. This facility is available only at a network hospital empanelled with the insurer. When picking a health policy for senior citizens, go for an insurer with a wide hospital network. For instance, Care Health Insurance has 11,000+ cashless healthcare providers.

Conclusion

In addition to the points mentioned above, one should also check the policy wordings and understand the sub-limits, exclusions, etc. Overall, the best senior citizen health policy should provide affordable and comprehensive coverage with the following benefits:

  • In-patient Hospitalisation
  • Pre and Post Hospitalisation
  • Domiciliary Hospitalisation
  • Day care Treatment
  • Ambulance Cover
  • Alternative Treatment
  • No Claim Bonus
  • Annual Medical Check-up

Further, senior citizens are eligible for tax deductions on the premium, up to Rs 50,000, according to the Income Tax Act. Considering these benefits, health insurance for senior citizens proves to be crucial financial support during one’s retirement years.

Continue Reading

Health and Wellness

How Can Critical Illness Insurance Save You From Financial Burden?

Published

on

By

The rising risks in today’s fast-paced and stressful world are almost undeniable. Today, life-threatening diseases like cancer, diabetes, chronic respiratory diseases, and cardiovascular diseases, to name a few, are responsible for a majority of deaths that occur in India.

Many policyholders are often under the impression that a standard health insurance plan is fully covering them. However, when faced with life-threatening diseases, exorbitant treatment and medical care costs become more than what their insurance plans can cover. At times like these, it becomes very stressful to arrange for emergency funds while keeping your long-term investment portfolios and savings intact.

When major illnesses strike, it means hefty bills, which creates a financial burden on the patient to pull out of it and survive. It is where a critical illness insurance plan comes in the picture, and in times like this, it might be precisely what you need.

What benefits can you get from critical illness insurance?

There are many benefits of critical illness plans, which make them ideal for a term insurance policy. Some of the benefits that make critical illness insurance a perfect cover to back-up your term insurance policy are:

  • The coverage provided in critical illness insurance is for over 36 life-threatening diseases.
  • The sum assured can be used as a form of income replacement.
  • Critical illness insurance provides accidental death benefit and protection against disability
  • The claim process is usually hassle-free, fast, and very convenient.
  • The benefit payout is 100% when the policyholder is diagnosed with a terminal illness that is covered in the chosen critical illness plan.

Apart from these, you can avail of tax benefits when you opt for this plan. You can follow your financial goals and cover yourself at the same time, with critical illness insurance.

One of the most significant benefits that this plan offers is the tax benefit. The premium that you pay towards your critical illness insurance is eligible for tax deductions. Section 80D of the Income Tax Act of 1961 says that you can claim up to Rs. 25,000 under a critical illness insurance policy. In case the policyholder is a senior citizen, the tax-saving benefit goes up to Rs. 50,000. Further, if your parents are senior citizenscovered under such a policy, you can receive a tax deduction of up to Rs. 50,000 for the premiums you have paid for them.

How Does It Help Save You From The Financial Burden?

Image Source: Shutterstock

The illnesses covered under this policy are life-threatening, and they require extensive care, treatment, and medical assistance. More often than not, these costs end up burning through a medical policy quickly, and the need for emergency funds arises. If you do not have emergency funds handy or a better coverage offering policy, then you may have a hard time paying those hefty bills.

If you have been smart enough to plan for this ahead of time and buy critical illness insurance, then you won’t have to worry about the financial burden. With a critical illness rider added to a term plan, you don’t have to worry about all the high out-of-pocket expenditure you will have to make at the eleventh hour.

Critical illness insurance can pay for all those costs you incur that arenot covered by traditional insurance plans. You can use the lump sum you receive from your critical illness plan towards a variety of expenses or necessities such as-

  1. Paying for critical medical services
  2. Payment for treatments that your traditional policy does not cover
  3. Transportation expenses that may include traveling to treatment centers, running errands for prescription, opting for a wheelchair, etc.
  4. Clearing off your daily living expenses to focus on getting better and not on working to clear the bills
  5. Terminally ill patients who wish to rest or recuperate can use the lump sum to take a vacation of their choice.

Another reason why a critical illness plan sounds appealing is that it does not cost a lot, especially if you buy it at a young age.

The Bottom Line

Medical bills have always been and continue to be one of the biggest reasons for stress and bankruptcy. Hence, protecting yourself against it deserves consideration. You can alleviate your financial burden by opting for critical illness insurance. The lump-sum you receive on being diagnosed with a critical illness can be used for treatment or replace your salary. Insurance plans like these ensure that you have money in hand to lift your financial burdens.

This type of insurance provides flexibility and peace of mind, which ensures that instead of worrying about your finances going for a toss, all you have to do is focus on getting better.

all image credits: Shutterstock

Continue Reading

Health and Wellness

Sleep Aids That Will Help You Sleep Fast

Published

on

By

Poor sleep is common, and many people are suffering from getting any of it. When it is hard for you to get restorative sleep, it becomes a problem for your health. Some of the effects of sleep deprivation are they affect your cognition, memory, and other chronic conditions like diabetes and high blood pressure. What could be the issue with people that suffer insomnia? Either it is the noise, temperature of the room, or the amount of light to health conditions that make it hard for them to fall asleep. Although suffering from sleep deprivation is highly individualized, there are some sleep aids like those below that you can try to get a better night’s rest. 

White noise sound machine 

This sleep aid is best for staying asleep, especially for people that are sensitive to noise. If you are this person that even when the floor creaks, you are up. Every time you lay down to sleep on your beautyrest mattress reviews, you need soothing background noise. A white noise sound machine will be of help even when there is the noise, it does not startle you as much even when there is a loud sound. There are soothing sounds that you can pick when you have a white noise machine. Choose which you prefer, from the rainwater sounds to the roar of crashing waves.  

Chamomile tea 

To those after quality sleep, chamomile tea is the best option, and you can choose the organic one as it is the best. Plus, you should include this in your ritual as when you have a bedtime routine. Where, for instance, you take a warm shower, meditate, and have tea as you wind down to sleep. Have chamomile tea as it has an antioxidant that reduces anxiety, and you sleep much better. Many women going through postpartum drink it, and they sleep well. Buy a bag from your favorite store, and you will have one for each night for at least three months. 

Melatonin supplement 

Choose the best melatonin supplement if you want to get sleep at night. If you use them appropriately, they are a good choice. This supplement will help to regulate your circadian rhythm that is normally off most times when you have not slept. Take at least a milligram 3 hours before you go to bed. However, since it is a hormone supplement, it may take time to work, but eventually, it will.  

Unsweetened almond milk 

This is the best sleep aid if you need one that is a non-habit forming way to sleep fast. Drink a warm glass of warm milk before you sleep as it is a natural sleep aid. Since milk has tryptophan, that is an amino acid that makes melatonin. Try out almond milk that also contains magnesium that helps with sleep. Have some milk, and you can give your children too to get them to sleep fast. 

Polarized sunglasses 

Why not invest in polarized sunglasses as they are a good sleep aid for winding down. If you feel like wearing this at night, looks off. Why then wear sunglasses on your way to work when you should not sleep well at night. The sunglasses are great as they help signal to your body that it is night time, and you should prepare to sleep. The glasses are unisex and block out 100% of the UV rays since they have a polarized lens to prevent glare. 

Valerian root 

When you need the best natural sleep aid, the valerian root is a natural supplement that has been in use since ancient times. It is available in many formulations, from teas to supplements. Many people praise it and use it as a tea to help aid in sleep. So choose this if you want to relax and sleep in ease. The antioxidants present appear to have sleep-enhancing and sedative effects. 

In summary, sleep should be a priority to everyone, and if you are not getting enough sleep, it is best to try some of the above sleep aids as they have proven to be effective. In case they have no much difference, consult a sleep doctor to help you on how best you can achieve quality sleep. 

Continue Reading

Trending

Copyright © 2020 NewsLagoon | All Content Rights Reserved.