You can form the right fitness habits when you are in the 20s. But you need to be disciplined about it. We show you the way.

The same fitness routine everyday may get boring. So, spice it up by trying out different things. @Shutterstock

The habits you from in your 20s stay with you for life. Therefore, it is important to take the right path and form the right habits while you are still in your 20s. Even the fitness habits that you form now will keep you hooked to a life of health and fitness. This is an exciting time in your life. You are a certified adult now with adult activities. Right from getting a job to living independently to falling in love, there is no lack of excitement in your life. You enjoy great health and old age seems far away All this can distract you and prevent you from thinking of health and fitness. But this is also the right time to form the correct fitness habits.

Here we have compiled a list of fitness habits that you must definitely form when you are still in your 20s.

This is a great exercise routine. Start strength training and it will soon be a habit. It will give you mean muscles, increase your metabolism, help you burn more fat and reduce the risk of many lifestyle diseases.

Hydration is important for overall health. Drink 2 to 3 litres of water every day to stay fit for life. You will enjoy better skin and your organs will be healthy. Avoid carbonated beverages and tea and coffee. Also, stay away from alcohol.

The same fitness routine everyday may get boring. So, spice it up by trying out different things. It will keep things interesting and your body will get used to different kinds of training.

You need to fuel up after your workout. Make it a habit to eat the right foods after your workout routine. This will energise your muscles and give you strength. It will also make your workout more effective.

It will be easier for you to form the right fitness habits if you have friends with a similar bent of mind. It will work as a motivation too. Besides, working out with someone is always more fun than going solo.

Published : January 4, 2020 5:42 pm

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Form good fitness habits in your 20s: Reap the rewards in old age - TheHealthSite

I'm not really one for resolutions, but I'll admit that when the new year swings around, I get the itch to refresh my routine. As a fitness editor, I spend a lot of the year trying out new classes, eating plans, and workout techniques, putting fitness myths to the test. A lot of them don't work out, but every so often, I'll love a short-term experiment so much that I mix it into my usual routine. Those are the kind of new-year changes I'm looking for in 2020.

Not all fitness resolutions have to be about weight loss or muscle gain (although those are great goals to have!). Refreshing your health and fitness game can be as simple as getting more sleep, drinking more water, making time for mental health, or setting a fun goal, like completing a set of push-ups or pull-ups every day. And if there's a fitness practice you're intrigued by, chances are one of our editors has tried it and can tell you if it's worth your time.

Ahead, we've rounded up some of our favorite experiments: specific, actionable things you can do to feel better on a daily basis, from moving up your bedtime by 20 minutes to meditating for 10 minutes a day. They range from simple to challenging, but our editors found that the obstacles were worth it. Read through their experiences, choose a favorite or two, then try them out and see for yourself.

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11 Out-of-the-Box Fitness Challenges That Our Editors Want You to Try in 2020 - POPSUGAR

CultureRadio Whether you're a beginner or seasoned gym-goer, we've rounded up some of the best fitness podcasts to help you improve your health

Saturday, 4th January 2020, 7:01 am

Joggers on a morning run (Photo: Leon Neal/Getty)

From Dry January and Veganuary to stubbing out the cigarettes, scores of Britons have pledged to kick their vices in 2020 so here is a round-up of the best fitness podcasts.

Essential listening for vegans or those looking to start 2020 meat-free, this weekly podcast is packed with vegan and vegetarian eating tips. Hosts Matt Frazier and Doug Hay discuss topical issues and the impact of the plant-based meat movement on veganism. Plus there are motivation and running tips. podcasts.apple.com/us/podcast/no-meat-athlete-radio/id476196931

Gym-goers warm up with a bar bell during a CrossFit workout (Photo: Justin Sullivan/Getty)

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On the face of it, fitness and comedy dont necessarily go hand-in-hand but this podcast breaks the mould. Here, comedians Ryan Stranger and Eugene Codero break down diets and training tips, in the hope of guiding listeners to training dirty, eating clean and living in-between. headgum.com/the-dumbbells

Need tips on shedding fat, building muscle or eating healthier? Look no further than sports nutritionist Scott Bapties cast. Its rich archive is filled with strategies for nutrition, fitness, lifestyle, cooking and healthy living. Topics include improving gut health and avoiding weight regain. play.acast.com/s/foodforfitness

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Top five fitness podcasts spanning vegan eating tips, running advice and training guides - inews

Aging Partners invites adults with diabetes, their family members and friends to attend a series of free Diabetes Self-Management Workshops this winter. The program will take place from 9:30 to 11:30 a.m. Tuesdays, Jan. 14 through Feb. 18, at Ambassador Health, 4405 Normal Blvd.

The workshop is free, but a suggested contribution of $4 per class is appreciated. Preregistration is required by calling 402-441-7575, and class size is limited. The following topics will be discussed:

Determining what to eat and when to exercise;

Monitoring blood sugar;

Caring for your feet;

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Communicating with family and health care providers;

Managing low and high blood sugar;

Dealing with stress and learning relaxation techniques;

Setting small and achievable goals;

Increasing self-confidence;

Feeling better and taking charge.

More information on Aging Partners is available at aging.lincoln.ne.gov.

We'll send breaking news and news alerts to you as as they happen!

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Diabetes workshops begin Jan. 14 | Health and Fitness - Lincoln Journal Star

Hop on the mat for this 22-minute yoga session designed to help you feel good! Stretch your body, tap into conscious breath, and get your endorphins kicking!

No perfect scenario or pre-requisite is necessary for this session. Meet yourself wherever you are and embrace it!

Looking and feeling our best sometimes requires checking in on our thoughts about how we see ourselves and how we work with our bodies. Experiment with these poses and find what works for you so that you can step into the rest of your day embodying your best self.

Let us know how you are feeling and where you are practicing today in the comment section down below!

Namaste.

#yogawithadriene #freeyoga #fwfg

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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

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Yoga To Feel Your Best | Yoga With Adriene

Britney Spears is going to be doing more "acro yoga" in 2020.

In an Instagram video shared with her followers on Thursday, the "Toxic" artist showed off her yoga moves while wearing tennis shoes and a purple bikini. Her dogs also made a couple of guest appearances.

"Today Im outside, and Im about to do a little bit of yoga to open up my back and my chest, and Im out here with my dogs, and were going to have a beautiful day," Spears said in the video.

The 38-year-old Grammy winning artist wrote in a caption that she planned on doing more acro yoga this year in order to "let go."

Acro yoga is a more acrobatic form of yoga that is generally performed in pairs. One person usually lifts another, either with their legs or arms in different yoga poses.

"Im a beginner and its kind of hard to let go . learning to trust and letting someone else hold your body !!! I have a lot of things I keep bottled up so I have to keep my body moving," Spears captioned her video. "Thank God for Mother Nature . shes really no joke . she grounds me and helps me find my feet and always opens my mind when I step outside."

More: Britney Spears makes upside down look effortless in gravity-defying gymnastics videos

More: 'Just keep it to yourself': Britney Spears slams trolls who say 'the meanest things'

She added that she was grateful for the beautiful weather and noted that she was also running to gain more speed.

"I just flew in from a trip with my family and I ran a 6.8 speed outside my house for a 100 meter yard dash ... I did 6 in high school so Im trying to gain speed," Spears wrote.

She continued: "I hurt my thigh so I apologize if my legs look swollen . I hope you all have a wonderful new year and GOD SPEED !!!!!"

Last month, Spears addressed her followers in an Instagram video saying that it's hard to share things with her fans because of trolls.

"Happy holidays friends !!!! I love sharing with you all ... but its been hard to keep wanting to share because people say the meanest things !!! If you dont like a post ... just keep it to yourself and unfollow that person !!!" she captioned the video.

She continued, adding crying emojis, "Theres no reason to ever go out of your way to make mean comments and bully people. Stay happy and nice this holiday season yall and God Bless !!!!!"

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Britney Spears shares her 2020 goals: 'I will be doing a lot more acro yoga' - USA TODAY

The new year for many means new fitness resolutions. Runners and walkers alike will crowd the trails from Crissy Field and the Marina Green to deep inside the Presidio. But for those who arent runners or hard-core gym-goers, there is an alternative activity that can bring many of the same effects of more intense exercise to muscles, and even better, to the mind: yoga. Its many benefits have been documented by both the fitness and medical community for years. Yoga can increase flexibility, build strength, up lung capacity, and offer relief from stress and anxiety. And one of the best things about this ancient practice is that anyone can take yoga classes; many studios offer classes geared to beginners, and any yoga pose, or asana, can be modified to accommodate anything from creaky joints to minor injuries. For those who want a stronger workout, practices such as vinyasa, power yoga, and hot yoga ramp up the action.

Cow Hollow and the Marina are home to myriad yoga studios. They offer many different styles of yoga, but most focus on vinyasa yoga, which involves moving from one pose to another in whats called a flow, where practitioners rarely stop moving. Breath, alignment, and staying present are key tenants of vinyasa and most other forms of yoga. So-called hot yoga involves taking a class in a studio heated to 8590 degrees, which loosens tightness and purportedly releases toxins. Experts differ on the actual benefits of hot yoga versus regular yoga classes, but theres no denying that a heated studio on a chilly winter day feels pretty darn good.

Yoga Flow is a family-operated, community-based chain of three studios with one located on Union Street. It offers beginner yoga classes every day. The majority of its classes are heated, vigorous, and fast paced with modifications for both beginners and advanced practitioners. The goal is to offer physically challenging full-body workouts as well as a moving meditation. Yoga Flow teachers move students through a series of postures at a rapid rate in addition to holding poses to build strength and flexibility (Yoga Flow, 1892 Union Street, 415-440-9642, yogaflowsf.com).

The Pad on Union Street offers challenging power vinyasa yoga classes in a room heated to 85 degrees, and private and group Pilates reformer classes set to upbeat contemporary music. The Pilates reformer machine has a bed-like frame with a flat platform that rolls back and forth on wheels within the frame. This carriage is attached to one end of the reformer by a set of springs. These springs along with a set of adjustable straps with handles provide different levels of resistance during a series of exercises designed to work every muscle in the body.

In addition to vinyasa and Pilates, The Pad has other classes like Align and Flow, an all-level vinyasa class that emphasizes proper alignment and activation in yoga poses. This class is geared toward newer yoga students or those preferring a flow class at a slower pace.

The Pad also offers hatha yoga classes, which teach proper alignment with a strong focus on binding breath and movement. Hatha yoga is based on classic, ancient yoga practices and offers instruction in practice with emphasis on yoga philosophy and meditation techniques.

Both the Align and Flow and hatha yoga classes are taught in studios heated to 85 degrees. Other classes at The Pad include prenatal yoga, postnatal yoga, with babies, hot Pilates, and private yoga instruction (The Pad, 1694 Union Street, 415-929-1690, thepadstudios.com).

Body Temp Yoga and Movement Studios on Chestnut Street is a combination of a hot yoga studio and gym, with two locations directly across the street from one another. It offers classes in Bikram yoga, hot sculpt yoga with weights, hot and regular vinyasa, candlelight vinyasa, hot Pilates, and several other stretching and strengthening classes. Body Temp heats its studios with infrared heat that is purportedly better for promoting healthier skin and is environmentally friendly. Bikram yoga is a proprietary system of hot yoga classes consisting of a fixed sequence of 26 postures practiced in a room heated to 105 degrees. Extra-hot Bikram classes are taught at 110 degrees and followed by a cooldown (Body Temp Yoga, 2425 Chestnut Street, 415-922-1958, bodytempyoga.com).

Other nearby yoga studios include Karma Yoga on Union Street and Core Power Yoga in various locations including Lombard Street. If all this fiery yoga sounds too hot to handle, the city is literally bursting with yoga studios that offer all styles of the practice in cooler spaces. Always get your physicians take on any new workout, but the good news about yoga is that there is a practice for everyone, and its a positive start to a brand-new year.

E-mail: julie@marinatimes.com

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Flow into the new year with yoga - Marinatimes

Theres a revolution in America, one thats been steadily growing for years. This revolution is driven by consumers who are taking charge of their health and well-being. They want to stay healthy and functioning for as long as possible, rather than relying on after-the-fact healthcare. These consumers include a growing number of aging baby boomers looking for self-care tools to enhance and expand their wellness.

Yoga is perfect for this wellness revolution. Here are some reasons why.

Move it or lose it. The number one reason people get stiffer as they get older is because they stop moving. Our bodies were made for moving. Watch children for any length of time and you see they rarely sit still. As kids get older, theyre told to sit down and sit still. Eventually, we lose the playfulness that young children have. We become adults and sit at our desks, sit on the couch, sit in the car. A sedentary lifestyle stiffens our joints and weakens our muscles.

Theres a naturally occurring fluid, called synovial, between our joints that helps keep us mobile. The more we move, the more fluid is created. Think of a car. You would never skip putting oil in your cars engine; it would freeze up. We cant inject oil between our joints but we can keep them lubricated by moving consistently and systematically, such as through a yoga practice.

Keep your balance in life. Keeping our balance can be taken literally or metaphorically. People of all ages can have poor balance. Sometimes theres a physical reason but sometimes its just a matter of being out of practice. And the older we get, the more important balance is. How many times have we heard, or voiced it ourselves, the fear of falling and ending up in a nursing home? Yoga poses are perfect to help you improve your balance and you dont need to stand on one foot to do it.

Yoga helps us keep our balance metaphorically, too. Yogas emphasis on mindfulness, of staying in the moment, teaches us to take a step back in stressful situations or during a conflict with another person. By learning to stay present, we develop the composure and self-control we need to handle our stress without a knee-jerk reaction.

Community of like-minded people. Its easy to make excuses not to continue a yoga practice at home. Piles of laundry, errands and kids call us away from our mat. Or you may not even know where to start. Thats the beauty of going to a studio. You dont have to figure it out on your own. Theres someone there to guide you through the practice. Plus theres a group energy that cant be found watching a video, no matter how friendly and upbeat the instructor is.

Builds strength. The average American has muscles that are too tight or inflexible, areas of the body that are weak or misaligned, and an overall lack of body awareness. Yoga is a great antidote for these issues but they dont get resolved in one, two or even three classes.

Is this the year you decided you needed to take control of your health, find a way to de-stress or find balance in your life?

Yoga can be a key piece of your personal wellness plan.

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Joining the yoga revolution - AdVantageNEWS.com

Anyone who has practiced yoga can tell you the benefits it has on their body and mind. But there hasn't been a whole lot of scientific data to prove just how much of an impact it can have.

University of Illinois professor Neha Gothe hopes to change that.

Her research team just published a review of a number of studies that looked at brain activity as it relates to yoga exercises, published in the journal Brain Plasticity. The review confirmed what we already thought we knew: That practicing yoga indeed does have an impact on brain function.

"It's called systematic review," Gothe says. "The purpose is to really synthesize systematically what we know. And then where do we go, how do we move forward?"

Of the 11 studies the review focused on, many looked at the difference in brain activity between those who practiced yoga regularly and others who didn't. Some of the studies would engage participants who had no yoga activity and put them on a yoga regimen for a number of weeks.

"Now we have some studies that show where and how," Gothe says. "We identified some specific area, like the hippocampus. It's the first structure affected by Alzheimers and dementia as you age. It's a key area for memory processing. People who practiced yoga had a larger hippocampus."

Gothe worked in tandem with her team of graduate students as well as colleagues at Wayne State University.

She said the results were not unexpected, but that there is still more research to do. But it might be done best through scientific method as well as just talking to participants.

"A lot of it is through science for sure," Gothe says. "Anecdotally, anyone you talk to will tell you it helps them. The instructors, even though they are not scientists, can tell how different poses will help. But there definitely needs to be more science to back it up. The more research that gets out through popular media and other channels, that is really key to get people hooked on to it."

The studies they looked at ranged from 10 weeks to six months. Some asked participants to practice yoga for different amounts of time.

So, how much yoga do you really need to do in order to have a benefit on your brain?

"We don't know what the dose of yoga should be," she says. "Should I do it once a week, is that enough? Should I do it daily, for six months?"

All that science is nice, but Gothe says sometimes it's good to just talk to people who are practicing.

"We researchers tend to have very specific measures, but it's nice to get participants and hear what they like and don't like," she says. "I sometimes think I learn more just talking to people taking a yoga class. It's always good to see those perceptions."

Gothe, who serves on the U of I Athletic Board, even got the athletics department involved. She started a yoga program for the men's gymnastics team. The 12-week, hatha-based program already produced favorable results.

"We found that this season they had fewer injuries," she says. "They reported lower college-life stress. We are in the process of analyzing and publishing this data. It should be published sometime in the next few months.

As more research is done on the topic, we will hopefully be able to quantify something that most people who practice already know: Yoga is good for you, even if you can't exactly say how good.

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Illinois research investigates the science of yoga: BTN LiveBIG - Big Ten Network

BURLINGTON, Vt. (WCAX) Suffering a traumatic brain injury can be debilitating, leading to a wide variety of health issues. Our Avery Powell looks at a yoga program in our area that's working to help people heal.

"I don't care if you're laying in bed. There's yoga for you," Pete Daigle said.

Daigle suffered a severe traumatic brain injury years ago leading to a coma, weight loss and even paralyzation.

Through his healing, he discovered LoveYourBrain Yoga.

"We do a lot of modifications to support with improving balance, the pace of our classes is slow and consistent to prevent people from feeling confused or experiencing challenges following the instructions," said Kyla Pearce, the senior director of the LoveYourBrain Yoga program.

It's an evidence-based six-week series for people who have suffered traumatic brain injuries.

The LoveYourBrain Foundation was started by Pearce's husband, Adam, and his brother, former Olympic snowboarder Kevin Pearce, after Kevin's severe brain injury while training for the 2010 Olympics.

A study last year through the Dartmouth-Hitchcock Medical Center and Dartmouth College found the program shows positive results.

"People are experiencing higher quality of life, more positivity, greater resilience, so greater ability to adapt to adversity and improvements in their cognition," Kyla Pearce said.

Daigle has seen those results at the classes taught at Sangha Studio in Burlington, the first studio to do LoveYourBrain Yoga.

"When you have a brain injury, certain things don't work a certain way. People say, 'Well, I can't do what she's doing.' Well, it's not about what another person's doing. It's about doing what works for you," Daigle said.

"I think it's just a part of what we wanted yoga to be. We wanted it to be a place where everybody wanted community and connected to one another," said Abi Maviricke of Sangha Studio.

The program is free and the next six-week series at Sangha studios starts Jan. 8. Mighty Yoga in New Hampshire is also hosting LoveYourBrain starting Jan. 20.

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Yoga program aims to help people love their brains - WCAX