Fitness myths breed like rabbits online and it drives me insane. The sheer abundance of self-declared experts offering solutions to improving health, wellbeing, fitness, and more, is overwhelming. While some simply have good intentions, others might be pushing an agenda... or perhaps just their new range of weight loss teas.

Either way, the mass of information and worse, misinformation, is often contradictory and confusing and could easily leave you wondering who you can trust or what to believe. So, to help you navigate through the noise, here are some of the most common fitness myths that deserve to be debunked.

Were often told to stretch before a workout. But the latest research shows that this wont reduce your risk of injury and could even make you more vulnerable.

The scientists found prolonged stretching may actually lead to a short-term reduction in strength, so you could be more likely to overestimate how far you can push your body. Rather than stretching, try warming up with a few key moves that willget your body ready for the workout youre about to do. Prior to activities like running or racket sports, perform exercises like knee raises, hip rotations, calf raises, squats, and lunges.

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The six fitness myths that drive me crazy - The Telegraph

Ansh Bagri, who is currently seen in Baghin, is disappointed to see a surge in health and fitness videos on the internet.

Published: Friday,Mar 15, 2024 05:58 AM GMT-06:00

Ansh Bagri, who is currently seen in Baghin, is disappointed to see a surge in health and fitness videos on the internet. He feels it is a very sensitive matter, because every person is different and there are a lot of risks involved.

Speaking in reference to the doctors cautionary message asking people not to follow any medical advice given by random influencers on social media, after Zerodha CEO Nithin Kamaths post about his mild stroke, he said, They go to the gym for four days and start giving tips about health and everything. But it's actually very sad and sensitive when it comes to fitness, workouts, and diet. Everything is different according to your body. You can inspire people to workout, and that's it, but you can't tell people what to eat and what not to eat.

I feel a certified dietician or certified doctor can give you a proper diet and workout. I am completely against such people and influencers because nowadays every second person is an influencer. I don't think people know the actual meaning of an influencer. Influencers are those who can influence people for good, and for that, you yourself should have some experience. I can be a digital person who makes a lot of videos, I can entertain people, but I cant be an influencer. The word influencer has a deep meaning, and people should know about it, he added.

Ansh further elaborated that people and influencers post videos related to health and fitness just to gain more views and likes, however, the audience should not be following them blindly. It is very sad that you are giving out wrong information to people about things you have no knowledge about. So I think people should not blindly follow Instagram and YouTube videos related to health and fitness. Always double check the information because for some people, its just money and entertainment, he said.

He mentioned that even if he sees a video related to health and fitness, he first looks into the person and whether they are certified or not. He added, If they are, then I do listen to it and see that whatever they are saying is working for my body or not because everyone has a different body type. I always double check with professionals, and then I follow.

Ansh concluded that influencer is a very positive word and should only be used for people who are doing good. Bhagat Singh was an influencer, PM Modi is an influencer who influences people for good. So for me, they are the real influencers, he ended.

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People should not blindly follow Instagram and YouTube videos related to health and fitness: ... - India Forums

Actress Olivia Munn has shared her breast cancer diagnosis in a heartfelt post on social media and has asked her fans and well-wishers to find out about their - Breast Cancer Assessment scores, to keep themselves safe and carcinogen-free. Most ladies have a 12-14 % risk of getting this disease and for the ones who have a genetic predisposition, the risks go up to 60-80%.

More awareness about breast carcinoma is needed and Olivia is doing a great job, by sharing her story to make people aware of the growing risks and how a timely diagnosis can save your life.

Know About Olivia Munn!

Born on the 3rd of July, 1980 Olivia Munn is an American actress, who has played roles in blockbuster movies like Date Night, Iron Man 2, The Predator, and many more.

She became famous after playing a three-season-long portrayal of Sloan Sabbith in Aaron Sorkins political drama The Newsroom on HBO.

Olivia was diagnosed with breast cancer last year and has had four surgeries in the last 10 months, two of which were double mastectomies.

Women who are at a very high risk of getting breast carcinoma ( those with BRCA gene mutation), go through surgery, in which both bosoms are removed at the same time, to remove the carcinogens or reduce the risks. This surgery is called a bilateral or a double mastectomy. Olivia had to go through the same painful procedure, to minimize her cancer risks.

Lying on her hospital bed, she tried to inspire the world by sharing a photo of her post-surgery, in which she revealed more about her condition and said:

She took a genetic test last year in February, which checks for 90 different cancer genes - the test score came high and the test was negative for all the genes.

After this, she had several imaging tests and a biopsy too. Later it was found out that she has breast cancer on both her breasts. She went through a double mastectomy and has had multiple surgeries to date.

Olivia kept it private for some time before disclosing it to her fans and the world, stating:

While expressing her gratitude towards her family and friends who have supported her in this battle, Olivia also thanked her partner John Mulaney for supporting her through every surgery she underwent during this difficult time.

All over the world, her fans and well-wishers have appreciated her move of awareness and support, especially women who are victims of breast cancer.

Let us wish Olivia a speedy recovery and appreciate her bravery and resilience in her battle against breast cancer. Get well soon Olivia and may the odds always be in your favor.

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Olivia Munn health update: Actress talks about her battle with breast cancer and says Lucky we caught it on time - Sportskeeda

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Sara Ali Khan's commitment to fitness has impressed and inspired many. The actor, whose latest film, a mystery thriller titled Murder Mubarak which will be released on Netflix on March 15, posted a workout video that's hard to miss. With a focus on core strength and intense circuit training, her routine sets a high bar. If you follow her workout videos, and want to add Pilates to your exercise routine,here are some key considerations to ensure you stay safe and healthy.

Embarking on a Pilates journey can be both exhilarating and daunting, particularly for newcomers. However, with the right approach and mindset, your initial Pilates class can be rewarding and injury-free. Here are essential tips and pitfalls to steer clear of, maximizing the benefits of your Pilates experience.

Mistake 1: Going too fast

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Pilates is a practice that emphasises controlled, precise movements. It's not about speed but rather about executing each movement with intention and proper form. Rushing through exercises can lead to improper alignment and potential injury. Instead, focus on moving slowly and mindfully, paying attention to how each part of your body is engaged during the exercises.

Mistake 2: Breathing incorrectly

Breathing is a fundamental aspect of Pilates. It's essential to coordinate your breath with your movements for optimal results. Instead of shallow breathing, focus on lateral breathing. This means breathing into the sides and back of your ribcage to engage your deep core muscles effectively. Place your hands on your ribs to feel them expand as you inhale, and then exhale fully, drawing the ribs gently inward. This type of breathing not only supports your core but also helps you maintain control throughout the exercises.

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Mistake 3: Moving your head too much

During exercises where you're lifting your chest off the mat, such as in Mat Pilates, it's crucial to maintain proper neck alignment. Avoid straining your neck by keeping your gaze slightly upward and forward, as if you're holding a small orange between your chin and chest. This positioning helps to lengthen the back of your neck and keeps your cervical spine in a more neutral position.

Mistake 4: Tightening your shoulders

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Tension in the shoulders is a common issue, especially when exerting effort during Pilates movements. To counteract this, visualize your shoulder blades sliding down your back as you engage your back muscles. This action helps to relax the shoulders and keeps your upper body open and aligned. Remember, Pilates is about finding balance and ease in movement, so aim to keep your shoulders relaxed even when working on challenging exercises.

Mistake 5: Confusing strong abs with stable abs

While having strong abdominal muscles is beneficial, Pilates focuses more on creating stability in the core. Your core acts as a stabilising force, supporting your body's movement and alignment. Instead of solely aiming for a six-pack, concentrate on engaging your deep core muscles, such as the transverse abdominis and pelvic floor. These muscles act like a corset, providing stability and strength from the center of your body. Pilates exercises are designed to target these deep muscles, promoting core stability and overall strength.

Pilates is a practice rooted in precision and control. Each movement is intentional, with a focus on proper alignment and muscle engagement. By avoiding these common mistakes and understanding these basic Pilates principles, you can enhance the effectiveness of your practice and experience the full benefits of this transformative exercise method.

Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.

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Exercise and fitness: If you're starting off on Pilates, avoid these 5 common mistakes - Moneycontrol

I'm bad at sleeping. Plagued with endless nighttime wakings (up to 10 a night) or suddenly jolting awake at 3 am and being unable to drift back off, its sadly been years since I've slept through the night. This has led to an obsession with monitoring my sleep profile using my fitness tracker and even more early awakenings as good quality sleep continues to evade me.

A new study by Hotpod Yoga found the average person gets less than six hours of sleep during the working week, while 69% agree that they would like more sleep and 76% want better quality sleep. Many people struggle to switch off at night or wake up in the early hours with a racing mind. Chronic stress and poor sleep can push us into a chronic state of hyperarousal; we get stuck in fight or flight mode," says Sleep Scientist, DrSophieBostock. The benefits of gentle exercise like yoga are not to be underestimated, however. Dr. Sophie explains: "Yoga combines physical movement, breathwork and meditation techniques which develop the skill of deep relaxation."

In aid of World Sleep Day, I put Hotpod Yoga's brand new Sleep Sessions class to the test before it's rolled out nationwide on March 31. But would it finally make me able to sleep through the night?

Us Brits are a nation of bad sleepers with 69 admitting we need more sleep

The first port of call should be checking your circadian rhythm isn't out of whack the body's internal 24-hour clock that regulates cycles of alertness and sleepiness by responding to light changes.

Routine is key, as Dr. Sophie says: "A lack of routine disrupts your body's ability to predict when you're going to sleep. If you go to bed at a similar time each night, like clockwork an hour and a half before your normal bedtime, the brain will start to produce melatonin, signalling to the rest of the body and the brain that it's time to prepare for sleep."

The second main culprit is not getting enough natural light during the day. Easy enough to say, but with our busy modern lifestyles and many of us working from home post-pandemic, even stretching your legs for 20 minutes at lunchtime can feel impossible.

Dr. Sophie says: "A lot of us don't spend enough time outside and we need clear, quite bright lights to reset our rhythms. If you're not actually moving to the office, for example, you're not sending that morning message to the brain, and you can be in a state where melatonin lags in the morning and you feel a bit sluggish, a bit sleepy. Hours later, the brain's not ready to sleep because it didn't know when daytime was in the first place."

I used to enjoy a pre-work morning power walk and reaped the benefits sleep-wise, but the winter months have seen me turning my alarm off and pulling the covers back over my head. I'll be heeding Dr. Sophie's advice in the future.

Yoga has amazing benfits for sleep as part of a wider sleep health routine

Diet should be your third port of call for improving sleep. After cutting back on drinking, I can safely say that alcohol isn't a factor in my poor sleep (in fact, the only time I sleep deeply is at the weekend after a couple of glasses of wine). Branding it a "hot topic" for future research, Dr. Sophie explained that diet can affect sleep, particularly if you're consuming high sugar, high-fat and low-fibre foods late at night.

RELATED: Is this bedtime habit ruining your sleep?

"Generally speaking, a Mediterranean-style diet of fruits, vegetables, pulses, nuts and things which are going to feed that microbiome, seems to be better for sleep. Whereas ultra-processed foods are more likely to disrupt sleep," she advises.

You should rule out hormonal and blood sugar changes too; menopause and diabetes can be major factors if you're tossing and turning late at night, not to mention stress. "Cortisol and melatonin are like enemies for each other, so high levels of cortisol reduce or delay the impact of melatonin," she says.

I tried Hotpod Yoga's brand new Sleep Session class, which will be rolled out nationwide on March 31

Exercise is the final piece of the puzzle. As someone who enjoys spin classes, hot yoga and barre/Pilates workouts as well as gentle strength training from home, I would say that I'm well within the weekly recommended quota of movement. But could a gentler form of yoga really aid sleep?

DISCOVER: Orthosomnia is on the rise what are the symptoms and how do you cure it?

The benefits of yoga are well known for your mental health and physical health, but its effect on your snooziness shouldn't be underestimated. Dr. Sophie says: "Research shows that yoga helps people to gain awareness and a sense of control over their minds and bodies, and there is evidence that regular yoga practice can help to improve not just strength and flexibility, but also immune function, mental health, sleep quality and overall wellbeing."

Set to a balmier temperature than Hotpod's usual sweltering 37 degrees, the purple pod's calming, warm space helps you drift into a deep state of relaxation.

As a big Hotpod fan, I was intrigued to see how the class varied from my usual weekly sweat session, which always leaves me feeling relaxed and in a positive frame of mind. We began with some gentle stretching, before lying on our backs in a gentle backbend, focusing on calming the mind. The class finished with Yoga Nidra, during which our lovely teacher guided us through a visual meditation.

I've rarely been able to achieve such a level of zen in a room full of strangers

My mind began to wander, but with the addition of a lavender-scented eye mask blocking out the light and aiding deep relaxation and calming words, I actually found myself drifting off to sleep in the class. I've rarely been able to achieve such a level of total comfort in a room full of strangers.

It's all in the breathwork, apparently. "Learning to control your breath and the stress response [is important] as there have been studies looking at immune function because if you're not in a perpetual state of stress, then you start to switch all those restorative processes that have been downregulated by the stress response," she adds.

Confessing how surprised I was by how sleepy the gentle session made me, Dr. Sophie said the relaxing environment of the purple pod, dim lighting, and restorative music are key.

Sleep Session additions like using a towel as a pillow and a bolster cushion to support your back and knees add to the experience, not to mention the eye mask, helping ease you into a soporific state.

I'll be incorporating more Sleep Session classes into my routine going forward

"Your brain has to believe that you are safe and secure, and then therefore it's OK to relax," Dr. Sophie explains. "But if your brain has a history of other nights where you've sat there feeling tense, then it can be quite difficult to do that. By taking yourself to another space where you really feel safe, it will be easier to re-enter that state - it's reawakening that parasympathetic response saying it's perfect for sleep.

That night, I slept better than I had all week. While I sadly woke up at 5 am, wide awake and alert, I experienced fewer nighttime awakenings than usual and drifted off to sleep very quickly. My body felt safe enough to relax after my earlier class - and the benefits will only be greater the closer you practice to your bedtime. I can already see myself booking Sunday evening sessions as a pre-emptive stress buster ahead of a busy working week.

While the science can't yet prove that hot yoga can cure sleep problems, I'll be incorporating more Sleep Session classes into my routine and have left the experience buzzing with the idea of exploring more meditation practices in a bid to finally achieve the elusive ideal eight hours of slumber.

Visit HELLO!'s Happiness Hub for inspiration on living a more optimistic life.

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Can hot yoga really help you sleep? - HELLO!

I was just living moment-to-moment and dealing with each phase, slowly and determinedly getting myself back to fitness. But once I was off crutches and starting to swim, I realised I was quite traumatised. The accident, surgery and rehabilitation had left me drained and depressed. As it became clear how much my life had changed, I seriously lost my mojo.

I had always been a very active person, riding motorbikes and hiking in mountains.

Once I could walk, I went running to build strength, but a half-marathon proved too much I started getting problems with the foot again. The consultant said no more marathons and my confidence took another knock.

Thats when I started doing yoga intensively, four or five classes a week, with my old teacher. It felt good to be back on the yoga mat a familiar place, where I felt calm, doing moves that I knew and trusted. Over time I saw a change in what my foot could do. Yoga gave me back much of the strength, flexibility and movement that Id lost. Gradually my confidence returned, and I felt like Id come back to myself.

Your perspective shifts when something so life-changing happens. Lying in bed for all those weeks after the accident, wondering whether Id be able to hike mountains like before, whether Id even walk OK, facing all those worries about how my post-injury life might be different, left me determined that the accident wasnt going to define who I was in the future.

I wasnt going to be somebody who couldnt live my life how I wanted. So, when I eventually trained to be a yoga teacher, I didnt let my life-long fear of exams stand in my way and now fully qualified, I love sharing the power of yoga in my classes and on my retreats.

My foot will never be normal again. It needs regular exercise, otherwise I get pain, especially if I sit still too much. Theres a constant throb and the bones and nerves sit differently than before, so Im always moving my toes and flexing my foot. But thanks to daily yoga my foot is so much stronger than it could have been. I know its now as good as its going to be, and I cant ever see myself stopping doing yoga if I did it would just stiffen up, as would I!

Sadly, Ive had to give up certain things. I dont ride my motorbike anymore and I cant run. Ive just had to accept I cant do everything I could do, but I can still live a lovely life. Yoga has really added to that, giving me opportunities I never thought I would have. Its given me the stability and strength to tackle whatever I may face in the future.

As told to Marina Gask

Benefits: The small muscles of the feet and ankles are worked to maintain balance and stability in the standing leg.

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My life changed forever after an accident but this exercise got me walking again - The Telegraph

Oprah Winfreyhas finally explained why she quit her position on the WeightWatchers board last month after almost a decade.

The 70-year-old's sudden departure was announced in a statement by the company, but no specific reason was given for her exit.

However, during an appearance on Jimmy Kimmel Live! on Thursday, Oprah revealed that she decided to step down because of her upcoming special about prescription weight loss medications.

Oprah filmed an appearance on Jimmy Kimmel Live!

"An Oprah Special: Shame, Blame and the Weight Loss Revolution" which airs on ABC March 18 "delves into the prevailing questions and concerns surrounding the impact on our health care, economy, lifestyle and culture".

Speaking to Jimmy, Oprah said she was worried about a "conflict of interest", so she believed she had no choice but to quit the WeightWatchers board.

She explained: "I decided that because this special was really important to me and I wanted to be able to talk about whatever I wanted to talk about, and WeightWatchers is now in the business of being a weight health company that also administers drug medications for weight.

"I did not want to have the appearance of any conflict of interest."

Oprah stepped down from the WeightWatchers board in February 2024

At the time of her resignation, it was reported that Oprah would donate her sizeable 10% stake in the company to the National Museum of African American History and Culture, which she confirmed to Jimmy.

She added: "I resigned from the board and donated all of my shares to the National Museum of African American History and Culture. So, nobody can say, 'Oh, she's doing that special, she's making money, promoting.' No, you cannot say that."

Oprah joined the board in 2015 and has long been an advocate for WW's (formerly WeightWatchers) points-based weight loss program.

Oprah turned to medication to help her lose weight

At her heaviest, she weighed 237lbs and credited WW for helping her to lose 40lbs. But recently, she sparked controversy when she revealed that she had turned to an unnamed weight-loss drug to help her maintain her slimmed-down physique after previously calling drugs like Ozempic an "easy way out".

Despite the backlash her revelation caused, Oprah stood by her decision and told Jimmy that she turned to weight loss medication after her doctor told her she would most likely always "yo-yo" because "obesity is a disease".

Oprah was 237lbs at her heaviest

She explained: "I've been in the storm of losing the weight, gaining it back. Losing the weight, gaining it back.

"What I realized when I listened to what the doctor said that you are always going to put it back on, and it's like holding your breath underwater and trying not to rise."

She added: "You're always going to rise."

Oprah has lost a dramatic amount of weight

During a previous interview with People, Oprah admitted that being able to turn to weight loss medication felt like "a gift".

"The fact that there's a medically approved prescription for managing weight and staying healthier, in my lifetime, feels like relief, like redemption, like a gift, and not something to hide behind and once again be ridiculed for," she said.

"I now use it as I feel I need it, as a tool to manage not yo-yoing," she added. "I'm absolutely done with the shaming from other people and particularly myself."

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Oprah Winfrey reveals real reason behind sudden departure from WeightWatchers board - HELLO!

Pilates was developed by the German trainer Joseph Pilates, who was held in an internment camp on the Isle of Man during the First World War. While there, he was inspired to develop a system of exercises using apparatus. The idea was to strengthen both body and mind via alignment, core work, and overall conditioning. He took his method to New York, and it gained in popularity. For many years, pilates was mentioned in the same breath as yoga on account of both disciplines being low impact and said to affect the mind and body in equal measure, but we are now realising that they are entirely different exercises, each with their own devotees.

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Reformer pilates: health and fitness benefits of the Hollywood-approved workout - Evening Standard

THREE-quarters of adults say exercising feels like a chore rather than enjoyable, according to research.

A poll of 2,000 adults found 63 per cent admit the main reason they exercise is for physical gain, and 25 per cent say they take part because they feel like it is something they should do.

With just 28 per cent finding the activity fun.

However, the research, which also polled 1,000 children aged six to 11 found, in comparison, 92 per cent kids love exercise.

And for 77 per cent of youngsters, having fun is cited as the main reason they workout.

It also emerged that, when reflecting on their younger mindset, 82 per cent of adults admitted they didnt hate exercise during their childhood with 43 per cent even saying they "loved" moving.

The research was commissioned by ASICS, which has launched the worlds youngest exercise influencer team, the "Little Reminders", to get adults to exercise for how it makes them feel, rather than how it makes them look.

Psychologist Dr Linda Papadopoulos added: As we grow older, societal influences such as social media and cultural norms emphasise the aesthetic outcomes of exercise, shaping our perception and relationship with not only exercise but with our bodies and body image.

Though it is well documented that exercise can support our mental health, there still remains the misconception that for it to be effective, activity needs to be difficult, intense and sometimes painful.

When in reality, you dont need to do a full-body workout to reap the rewards.

"The idea of returning to the mindset of our younger selves is a great way to conceptualise exercise, unlocking the full mental benefits of movement.

Embracing this mindset as adults could be the key to positively restructuring our relationship with exercise and allow us to reignite our childhood love of moving for how it makes us feel.

The study also highlighted how exercise as a child is instinctive with 55 per cent of adults recalling they werent aware that they were exercising, as it was just how they played at that age.

But now 27 per cent agree changing how they look is the most important thing to them when engaging in physical activity.

Sadly, as we get older, the focus of exercise is all too often on physical gain and performance

More than one in three (36 per cent) often struggle to find the time to exercise with others avoiding it due to not having the energy (45 per cent) or just not wanting to (29 per cent).

In fact, for 54 per cent of those polled viaOnePoll.com, if they could choose one reason to exercise, they would do it for their body, compared to 31 per cent who would prioritise the mental benefits.

Gary Raucher, executive vice president from the sports company, said: Children aged five to seven are at their peak activity levels, and their primary motivation to exercise is to feel good.

Sadly, as we get older, the focus of exercise is all too often on physical gain and performance.

So instead of exercise being a way to release pressure and help people feel better, the exercise world often adds to the pressure. We want to change that.

We hope that our newest recruits can help remind us of the real power of exercise and encourage us to move for our minds, not just our bodies.

1. Walking

Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier.

You do not have to walk for hours; the NHS says that just 10 minutes daily is enough.

Alternatively, try walking around the room at pace when you're on the phone.

2. Squats

Squatsare a functional exercise that can boostcalorie burn, help prevent injuries, strengthen your core, and improve your balance and posture.

You can get a few squats in while sitting on the sofa watchingTV, experts say.

To do this, lead with your buttocks, keeping your back straight as you sit back down on the sofa, and stand back up.

Keep the movement slow and controlled.

3. Lunges

Lungesare a strength training exercise that may help you strengthen, sculpt, and tone your body.

They can also improve overall fitness and athletic performance, according to Healthline.

Try standing in a split stance with your right foot roughly two to three feet in front of the left foot.

Bend your knees and lower your body until the back knee is a few inches from the floor.

The front thigh should parallel the floor, and the back thigh and the back knee should point toward the floor.

Push back up to the starting position, keeping your weight on the front foot's heel, and repeat with the other leg.

4. Dancing

Who doesn't love a weekend boogie?

If you cut out the booze and try dancing during the day, it most certainly counts as a workout - you'll get a lovelymood boostout of it, too.

Turning on some music at home and have a little spin - you can even get the rest of the family involved and have a mini dance off.

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Exercise doesnt have to be hard to boost health, says psychologist sharing tip to make it easier... - The Sun

Are you tired of the same old workout routine and see no significant change in your body and health? Well, you should stop looking for something fresh, exciting, and effective. Here's some news that might catch your interest! A recent study suggests that there's a Chinese workout that could potentially outrank your typical moderate aerobic exercises. Yes, you read that right! Tai Chi, the graceful martial art known for its slow, deliberate movements, has emerged as a surprising contender in the world of fitness and cardiovascular health. Here are some details to uncover why this ancient practice might just be the key to better heart health. What does the study says?

Image: Canva

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This Chinese workout is better than most exercises, says study - The Times of India