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Hindustan Times
a day ago
- Health
- Hindustan Times
5 wellness practices every man should build into his 30s, 40s, and beyond for lasting health: From yoga to nutrition
Men are balancing hard employment, family obligations, and the subtle demands of preserving their health and vitality in today's fast-paced environment. However, health is frequently neglected in the haste to satisfy every desire. The majority of men don't consider preventative wellness until they experience a problem, such as chronic fatigue, inexplicable weight gain, increased stress, or a decline in focus. Small changes in diet and mindfulness boost men's health and vitality. (Freepik) These are indicators that the body and mind require attention, not just an indication of a busy life. The good news is that a complete makeover is not necessary to regain health. It is feasible to create routines that promote resilience, vitality, and long-term well-being with a few targeted adjustments. Dr. Manoj Kutteri, medical director and CEO at Atmantan Wellness Centre, shared with HT Lifestyle five wellness activities that every man should consider adding to his routine. 1. Yoga and breathwork Yoga is frequently disregarded by men who believe it is slower or more appropriate for women. In actuality, it's among the best strategies to promote long-term wellness. Stiffness, tight muscles, and bad posture begin to creep in when men go into their 30s and 40s, but they don't become apparent until they cause pain or discomfort. By strengthening posture, promoting joint health, and increasing flexibility, a daily yoga practice can reverse these effects. Yoga enhances mental health and physical well-being, aiding stress reduction, sleep quality, and emotional resilience.(Shutterstock) In addition to its physical advantages, yoga promotes mental health. Pranayama and other breathwork methods assist in controlling the nervous system, reducing stress, lowering blood pressure, and enhancing the quality of sleep. Even 15 to 20 minutes a day can make a big difference. Breathing techniques like Anulom Vilom can help you focus and remain calm, while asanas like Surya Namaskar can help you warm up your body. Yoga helps develop strength, balance, and emotional resilience in addition to flexibility. 2. Resistance training Sarcopenia is the term for the natural loss of muscle mass that starts in your 30s and tends to accelerate with age. This decline affects more than just strength; it can slow your metabolism, lower energy levels, and change your body composition. For men who want to stay lean, strong, and functional, resistance training is a key part of the equation. Exercises like weightlifting, resistance bands, or bodyweight moves such as push-ups and squats help build and maintain lean muscle. They also support healthy testosterone levels and improve insulin sensitivity. Research shows that men who regularly engage in resistance training have a lower risk of type 2 diabetes, heart disease, obesity, and depression. Targeting the main muscle groups, including the core, requires two to three sessions each week. To keep your muscles challenged, the emphasis should be on controlled movements, proper form, and progressively increasing resistance. 3. Memory and cognitive health practices A common aspect of ageing is forgetfulness, which can be impacted by lifestyle choices like long-term stress, inadequate sleep, or a lack of mental stimulation. For memory, mood, focus, problem-solving, and emotional resilience, maintaining cognitive health becomes even more crucial as you approach your 40s and 50s. Learning a new language, playing an instrument, or solving puzzles are examples of brain-challenging activities that may increase cognitive reserve and decrease cognitive decline. Meditation and other mindfulness exercises are also very important. They improve memory and learning regions of the brain while lowering anxiety and depression. Daily mental exercises like journaling, reading, practising gratitude, or engaging in brain-training exercises can have a significant impact. Over time, maintaining a sharp and flexible mind requires small, regular routines. 4. Dietary changes for immunity and vitality Junk food may not have had much of an impact on you when you were younger. However, your body's capacity to tolerate unhealthy eating habits begins to deteriorate by the time you're in your 30s and 40s. At this point, it's critical to concentrate on eating a diet that balances hormones, lowers inflammation, and boosts immunity. Incorporating nuts, seeds, lean meats, and fruits into your diet can enhance health and testosterone levels.(Shutterstock) Nuts, seeds, lean meats, healthy fats, and a range of vibrant fruits and vegetables should all be on your plate. These foods give your body the vitamins, minerals, and antioxidants it needs to fight off illnesses, mend itself, and keep your testosterone levels in check. Zinc and selenium are necessary for healthy reproduction and a robust immune system, while omega-3 fatty acids from flaxseeds or fatty fish safeguard your heart and brain. Reducing consumption of processed meats, refined sweets, and excessive alcohol is also essential because these foods aggravate autoimmune and chronic diseases. Consider your diet to be a daily medication that promotes your long-term well-being. 5. Mindfulness and spiritual practices for heart health Stress is a silent force that has a profound impact on males, leading to heart disease, high blood pressure, and restless nights. Many people carry unseen burdens by midlife, such as financial strains, ageing parents, and uncertain careers, all of which have a negative impact on their hearts and minds. Meditation, solitary nature walks, and breath awareness are examples of mindfulness exercises that can help lower cortisol levels, reduce inflammation, and support emotional equilibrium. Beyond daily stress, spiritual practice, whether it is self-reflection, chanting, or prayer, offers a sense of direction and perspective. Spirituality and a sense of purpose are associated with improved heart health and increased resistance to depression, according to research. It can make a difference to set aside even ten minutes each day to sit quietly. This might be writing in a gratitude diary, practicing morning meditation, or just paying attention to your breathing. This easy routine strengthens emotional fortitude and safeguards mental and physical well-being over time. Making abrupt, significant changes is not the goal of the health reset. Small, sustainable steps are key. So spread out your yoga mat, get some dumbbells, and take good care of your body and mind. Your future self will be appreciative. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
The Hindu
2 days ago
- Health
- The Hindu
Actor Nana Patekar asks doctors to treat patients with empathy
Actor Nana Patekar has urged doctors to serve humanity by treating patients with empathy and not with the sole motive of making profits. He was speaking after inaugurating CentraCare, a new multi-speciality hospital, in Belagavi on Sunday. Mr. Patekar called upon the medical fraternity and businessmen to not solely pursue financial gains. 'Money is essential, keep some of it for yourself, but spend the excess amount for the needy and for the welfare of the community,' he said. 'Medicine is a noble profession. Doctors need to worship their profession. They should strive for affordable healthcare for all sections of society,' he added. He gave the example of Anna Bhide Misalwala of Pune who 'does not just sell Misal but served the people with love, affection and treats his customers with warmth and respect'. The Padmashri award-winning actor expressed deep concern over the distress faced by the farming community, burdened by debt due to unseasonal rainfall and drought. He advocated cluster farming by creating farming communities. Mr. Patekar expressed concern over some vested interests trying to divide society on various lines. 'We should all recognise the supremacy of humanity. We should aim to establish society that is beyond discrimination of caste, creed and religion. We need to give up parochial thinking and prioritise community welfare,' he said. Meanwhile, activist Manohar Kulkarni, also known as Sambhaji Bhide Guruji, urged the people to take up Yoga for good health. 'The Surya Namaskar offers comprehensive care for the body and mind. Everyone should practice it,' he said. Minister Laxmi Hebbalkar, MLA Asif (Raju) Sait, KLE Society chairman Prabhakar Kore, hospital director Neeta Deshpande and others were present.
News18
6 days ago
- Politics
- News18
'Surpassed My Expectations': PM Modi Lauds 'Bhai' Lokesh For Yogandhra's Success At Cabinet Meet
The PM commended CM Chandrababu Naidu and minister Nara Lokesh for their vision and execution, calling it one of the most ambitious and impactful yoga programmes he had witnessed At Wednesday's union cabinet meeting, Prime Minister Narendra Modi highlighted an initiative, sources told CNN-News18, that deeply impressed him— Yogandhra. The Prime Minister praised the efforts of the Andhra Pradesh government, referring to the month-long yoga campaign as 'an extraordinary achievement". He specifically commended chief minister N Chandrababu Naidu and minister Nara Lokesh for their vision and execution, describing it as one of the most ambitious and impactful yoga programmes he had witnessed. 'I have seen many such programmes over the years, but nothing on the scale or with the spirit of Yogandhra. The way it was conceptualised and implemented surpassed my expectations," the PM reportedly told his cabinet colleagues. He lauded the state's ability to unite people from all walks of life—across age, gender, and community—for 30 consecutive days of yoga activities. 'It was not just an event," Modi noted, 'it was a movement." Reflecting on his participation in Visakhapatnam, he added that the experience stood out among all the yoga events he had attended in the past 11 years. So impressed was the Prime Minister that he requested Andhra Pradesh to submit a detailed report outlining the planning, outreach, and implementation of the Yogandhra campaign. Once received, Modi said he would circulate the report to all other states, encouraging them to study it and possibly replicate its best practices. The Prime Minister's words served as both appreciation and endorsement, turning Yogandhra into a national case study for community engagement and wellness promotion. On June 21, marked as the International Day of Yoga, Visakhapatnam made history by hosting 3,02,087 participants, setting a new Guinness World Record for the largest yoga gathering at a single venue. Some participants had arrived as early as 2 am, demonstrating the deep community engagement that powered the event. In line with the Naidu government's focus on innovation, technology played a pivotal role, with a QR code-based tracking system ensuring precise attendance data in a first-of-its-kind innovation, setting a new benchmark in public event management. Another record was set during the Yogandhra campaign—the largest synchronised Surya Namaskar, performed by 22,122 tribal students, which also earned a place in the Guinness World Records. First Published: June 25, 2025, 19:41 IST
Hans India
23-06-2025
- Health
- Hans India
Yoga for mental clarity and sustainable performance
The conversation around workplace wellness must move beyond symbolic gestures. Yoga is not a trend—it's a time-tested system that enhances emotional regulation, physical balance, and mental clarity. When practiced with intention and regularity, it becomes a foundational support for high-performance work environments. Morning practice: Setting the tone for focus Mornings frame the day. A short, consistent yoga practice can stabilize the nervous system before the flood of emails and meetings begins. A 20-minute sequence that includes: • Gentle joint rotations (neck, shoulders, wrists) • 6–12 rounds of Surya Namaskar (Sun Salutations) • Nadi Shodhana (alternate nostril breathing) Surya Namaskar activates circulation and spinal mobility, while breath-led techniques like Nadi Shodhana reduce anticipatory stress and support mental sharpness—without caffeine or overstimulation. Midday reset: Interrupting cognitive fatigue Afternoons often bring decision fatigue, reduced focus, and irritability. Instead of reaching for a screen or another coffee, a short reset can realign mental energy. Effective techniques include: • Seated forward folds to release back tension • Wall-supported shoulder openers to counter desk posture • Box breathing (4-4-4-4) to calm and focus the mind Regular midday resets improve cognitive clarity and reduce emotional reactivity, especially for those in demanding, meeting-heavy roles. Evening Recovery: Releasing the Day Signing off doesn't always mean switching off. Unprocessed stress and residual tension can interfere with rest. Just 10 minutes of evening movement and breathwork can support recovery: • Legs-up-the-wall pose for circulation and lymphatic drainage • Supine spinal twists for gentle decompression • Bhramari (humming breath) to soothe the nervous system These simple techniques encourage restorative sleep and help transition out of work mode. Embedding rest in work culture Workplace value systems often prioritize output over recovery. But short, consistent yoga practices improve resilience, emotional regulation, and interpersonal harmony. Organizations that integrate these pauses report lower burnout rates and stronger team dynamics. Effective implementation models: • Guided 15-minute sessions twice a week (e.g., Monday mornings, Friday evenings) • Access to short, app-based routines for remote teams • Monthly feedback tied to energy and well-being—not just deliverables When leadership participates, it signals that recovery is a shared organizational value. Tangible, trackable outcomes Yoga's impact is measurable: • Fewer sick days related to stress and fatigue • Higher mood and collaboration scores in employee surveys • More stable energy and sharper focus around deadlines Unlike isolated wellness events, yoga offers cumulative, sustainable benefits. Its strength lies in simplicity and repeatability. Consistency over intensity Yoga delivers through rhythm, not occasional effort. A modest, well-structured routine brings long-term gains. Consider: •Monday/Thursday mornings:15 minutes of energizing breath and movement •Wednesday afternoons:10-minute midday mobility •Friday evenings:10 minutes of calming practice This approach requires no equipment, no formal studio, and minimal supervision after the initial introduction. What it needs is consistency—and a mindset shift: seeing emotional clarity and resilience as essential workplace skills.
New Indian Express
22-06-2025
- General
- New Indian Express
International Yoga Day event in Vizag sets Guinness record; over 3 lakh people participate
VISAKHAPATNAM: The International Yoga Day, organised at RK Beach in Visakhapatnam, set multiple records. The grand event marked the culmination of the month-long 'Yogandhra' campaign, conducted by the Government of Andhra Pradesh. As part of the campaign, the state provided training to over 1.44 lakh yoga instructors, registered more than 2.17 crore participants across 1.4 lakh locations, and saw over 3 lakh people participate at a single location in Vizag. Additionally, certificates were issued to 1.7 crore participants. The event also set another record, with at least 22,122 tribal students performing a mass Surya Namaskar. Guinness Book representatives present certificate to Lokesh Guinness Book of Records representatives presented the official certificate to IT and HRD Minister Nara Lokesh. The 11th International Day of Yoga (IYD) event in Visakhapatnam set a new Guinness World Record for the largest gathering for a yoga session at a single venue, with 3 lakh people participating in a mass yoga demonstration that stretched 28 kilometres from Visakhapatnam to Bhogapuram. Earlier, the Gujarat government had organised a mass yoga session with nearly 1.53 lakh participants in 2023. Now, the Andhra Pradesh government has successfully conducted a month-long series of mass yoga sessions across the state.
