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7 Effective Home Workouts You Can Do Without Equipment: Stay Fit Anytime, Anywhere

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Effective Home Workouts You Can Do Without Equipment

Staying active and fit doesn’t have to mean hitting the gym or investing in expensive equipment. With some dedication and a bit of space, you can perform a variety of effective workouts right at home. Here are seven exercises that require no equipment, targeting different muscle groups to give you a balanced fitness routine.

1. Push-Ups

Benefits: Strengthens chest, shoulders, triceps, and core.

Push ups

How to Do It:
Begin in a plank position with hands placed slightly wider than shoulder-width apart.
Lower your body until your chest nearly touches the floor.
Push your body back up to the starting position.
Keep your body in a straight line throughout the movement.

Tips: Start with knee push-ups if standard push-ups are too challenging.
Keep elbows at a 45-degree angle from your body to prevent shoulder strain.

2. Squats

Benefits: Works quads, hamstrings, glutes, and core.


How to Do It:
Stand with feet shoulder-width apart.
Lower your body as if you are sitting back into a chair.
Keep your chest up and your knees behind your toes.
Return to the standing position.

Tips: Maintain a straight back and engaged core.
Go as low as your flexibility allows without compromising form.

3. Planks

Benefits: Strengthens core, shoulders, and back.


How to Do It:
Start in a forearm plank position, elbows directly under your shoulders.
Hold your body in a straight line from head to heels.
Engage your core and avoid letting your hips sag.

Tips: Aim to hold the position for at least 30 seconds.
Gradually increase the duration as you build strength.

4. Lunges

Benefits: Targets quads, hamstrings, glutes, and calves.


How to Do It:
Stand with feet together.
Step forward with one leg, lowering your hips until both knees are bent at 90 degrees.
Push back up to the starting position.
Alternate legs with each repetition.

Tips: Keep your torso upright and core engaged.
Ensure your front knee aligns with your ankle to avoid injury.

5. Burpees

Benefits: Full-body workout that boosts cardiovascular fitness.
How to Do It:
Start standing, then drop into a squat with hands on the floor.
Kick your feet back into a plank position.
Perform a push-up.
Return your feet to the squat position.
Jump up with arms overhead.

Tips: Maintain a steady pace to avoid fatigue.
Modify by skipping the push-up if needed.

6. Mountain Climbers

Benefits: Engages core, shoulders, and legs, providing excellent cardio.

Mountain Climbers

How to Do It:
Start in a plank position.
Bring one knee towards your chest.
Quickly switch legs, bringing the other knee forward while pushing the first leg back.
Continue alternating legs at a rapid pace.

Tips: Keep your core tight and back flat.
Maintain a rhythmic and controlled pace for effectiveness.

7. Glute Bridges

Benefits: Strengthens glutes, hamstrings, and lower back.

Glute Bridge

How to Do It:
Lie on your back with knees bent and feet flat on the floor.
Lift your hips towards the ceiling by squeezing your glutes.
Hold the position briefly, then lower back down.

Tips: Engage your core and avoid overextending your back.
Perform the exercise slowly to maximize muscle engagement.

Creating a Balanced Workout Routine

To make the most of these exercises, incorporate them into a balanced workout routine. Here’s a simple plan to get started:
Warm-Up: 5-10 minutes of light cardio such as jogging in place or jumping jacks.
Circuit Workout: Perform each exercise for 30-45 seconds, followed by a 15-second rest. Repeat the circuit 3-4 times.
Cool-Down: 5-10 minutes of stretching to improve flexibility and reduce muscle soreness.

Consistency is key when it comes to fitness. These bodyweight exercises are perfect for building strength, enhancing cardiovascular fitness, and improving overall health. Start with what you can manage and gradually increase the intensity and duration of your workouts. Stay motivated and enjoy the benefits of staying active at home without any equipment.

How to prevent Photophobia, Heat headaches or Migraine Headache from Sunlight

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How to prevent Photophobia, Heat headaches or Migraine Headache from Sunlight
Most of us associate migraine with a headache, however indeed migraine is a neurological condition that is marked by various symptoms not only the headache but this may includes sensitivity of light, nausea, visual disturbances, and so on. By the way, sunlight being a trigger for migraine—so you are not alone if sunlight causes a headache for you. Truth be told, as numerous as 67% of individuals with migraines refer to exposure of bright light including sunlight as a trigger for attack, as indicated by
annual “Migraine in America” survey. A few specialists have even claimed the light as more vulnerable trigger than diet or any hormonal changes. Research has shown that it can take just 5 to 10 minutes of being out in the sun to trigger a headache or migraine assault for the individuals who are prone for migraine attack.

If heat tends to trigger your headache or migraine, you can be proactive about prevention. If possible, limit your time outside on hot days, and protect your eyes with sunglasses and wear a hat with a brim when you venture out. Exercise indoors in an air-conditioned environment if you’re able to do so. Drink additional water as outside temperatures begin to rise.


Steps to prevent headaches when enjoying warmer temperatures. These include:
drinking plenty of liquids throughout the day
avoiding excessive sun exposure
taking regular breaks in shaded areas
wearing polarized sunglasses
wearing fragrance-free sunscreen or other lotions
wearing a summer hat while going outside
avoiding exercise in extreme heat
continuing to eat meals on a normal schedule
taking medications according to the prescription
keeping medications at room temperature


If a person has a headache, some self-care techniques may help reduce or eliminate the pain. These include:
taking a rest in a shaded area
using a cold pack or ice to help lower the body temperature
avoiding caffeinated beverages
waiting until it is cooler to exercise

Seek medical help right away if you have a heat-induced headache with any of the following symptoms:
nausea and vomiting
high fever (103.5 degrees or higher)
a sudden spike in pain levels or intense pain in your head
slurred speech, confusion, or disorientation
pale or clammy skin
extreme thirst or lack of appetite

If you don’t have emergency symptoms, but are getting headaches or migraines more than twice a week over a span of three months, schedule an appointment to speak with a doctor.

WhatsApp Chatbot Helps Fast-Track Senior Citizens Getting COVID-19 Vaccine

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WhatsApp chatbot helps fast-track senior citizen's vaccination in India. Visit all services that can be availed through WhatsApp.

WhatsApp has another chatbot pointed toward aiding quick track COVID-19 immunization measure for senior residents in India amidst the Covid pandemic. Zero subsidizes volunteer association Robin Hood Army on Wednesday dispatched the WhatsApp chatbot that interfaces senior residents with volunteers for assist with the inoculation interaction. The chatbot can likewise be utilized by individuals who need to join the association, share overflow food, or volunteer to assist senior residents with their COVID-19 immunization.

Senior residents need to send 'Hey' to
+91-8971966164 on WhatsApp and afterward react to the relating message with '3' to get a volunteer to assist them with the immunization cycle. Note that the Robin Hood Army is as of now just serving senior residents who live alone.
People can likewise chip in for the COVID-19 inoculation drive or other helpful work led by the association by conveying through the chatbot. There is additionally a choice to impart surplus food to individuals out of luck. The chatbot has been created by man-made reasoning (AI) firm Yellow Messenger.
Previously, CoWIN Registration - How To Register For Vaccination In India explained already.
Robin Hood Army volunteers are accessible across 186 urban communities in 21 states around India. The #SeniorPatrol lobby was dispatched during the all-encompassing lockdown to assist weak senior residents with getting COVID-19 immunizations. It is professed to have helped a large number of senior residents in 155 urban areas to get enlisted on the CoWIN gateway and visit the immunization community for their arrangements.

“We are very excited to launch the #SeniorPatrol campaign on WhatsApp to help senior citizens with their vaccination,” said Neel Ghose, Founder, Robin Hood Army, in a statement. “We believe this campaign will particularly break barriers to vaccination among senior citizens, who can now easily seek help through a simple message on WhatsApp.”

The Government of India launched a new chatbot for WhatsApp to deal with the coronavirus pandemic in India. Send message to MyGov Corona Helpdesk Chatbot on WhatsApp.

Get WHO's Health Alert on WhatsApp, Click on the preferred language you wish to get updates


Send "مرحبا" to +41 79 893 18 92 on WhatsApp


Send "ওহে" to +41 79 893 18 92 on WhatsApp


Send "你好" to +41 79 893 18 92 on WhatsApp

Dari (Persian)

Send "سلام" to +41 79 893 18 92 on WhatsApp


Send "hi" to +41 79 893 18 92 on WhatsApp


Send "salut" to +41 79 893 18 92 on WhatsApp


Send "Sannu" to +41 79 893 18 92 on WhatsApp


Send "नमस्ते" to +41 79 893 18 92 on WhatsApp


Send "ciao" to +41 79 893 18 92 on WhatsApp


Send "سڵاو" to +41 79 893 18 92 on WhatsApp


Send "Sveiki" to +41 79 893 18 92 on WhatsApp


Send "پښتو" to +41 79 893 18 92 on WhatsApp


Send "cześć" to +41 79 893 18 92 on WhatsApp


Send "oi" to +41 79 893 18 92 on WhatsApp


Send "Привет" to +41 79 893 18 92 on WhatsApp


Send "haye" to +41 79 893 18 92 on WhatsApp


Send "hola" to +41 79 893 18 92 on WhatsApp


Send "habari" to +41 79 893 18 92 on WhatsApp


Send "வணக்கம்" to +41 79 893 18 92 on WhatsApp


Send "ہیلو" to +41 79 893 18 92 on WhatsApp

CoWIN Registration - How To Register For Vaccination In India

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CoWIN Registration - How To Register For Vaccination In India
Citizens aged 18-44 years should mandatorily register themselves and schedule appointments online before vaccination. On-spot registration or walk-in facility is currently not allowed at private hospitals for the 18-44 years age group.

Those in the age group of 18-44 years can register from April 28; the registrations have started from 4:00 pm onwards. You can log into the Co-WIN portal using the link http://www.cowin.gov.in and click on the “Register/Sign In yourself” tab to register for the COVID-19 vaccination. Alternatively, you can also register for vaccination through the Aarogya Setu App.

From May 1, state governments and private hospitals will procure 50 percent of total doses directly from the open market to vaccinate the 18-44 year age group. The availability of slots will depend on the availability of doses.
Due to limited doses, several states will have their own priority groups within the 18-44 years age group. This state-specific information will soon get reflected on the Co-win when you can make appointments.

Thing to know:

The process of registering and getting the vaccination is also simple and smooth.

Registration Process: Follow these steps to get registered and get vaccinated successfully.

Step – 1 : Visit the portal www.cowin.gov.in.
Step – 2 : Now click on the Register option to start the registration process.
Step – 3 : Here, you have to first provide you your mobile number and have to click on the option of get OTP.
Step – 4 : You have to now provide the OTP that you have received on your mobile number and have to click on the option Verify.
Step – 5 : After OTP verification, the actual registration starts where you have to provide the necessary details.
Step – 6 : Select a Photo ID proof from the dropdown menu first and then provide the ID number.
Step – 7 : Provide your name, date of birth, and your gender exactly what is provided in your Photo ID.
Step – 8 : Finally, proceed to click on the Register button.

After you have successfully registered with CoWIN portal, you will soon get a confirmation message on your registered mobile number.

Adding Members: After you have got your registration done, you can also add up other candidates up to a maximum of 3 on your profile. Follow these steps to add other individuals.

Step – 1 : After registration, you can access the page of Account details where you will find the option of Add More on which you have to click.
Step – 2 : Enter the details of the person in the same way how you added your details earlier.
Step – 3 : Now click on the option of Add.
Soon, again you will get a confirmation message of adding a member to your account.

Deleting Members: In case, if you wish to delete a member, you can do it by following these steps.

Step – 1 : Again, from the Account Details page, you can delete a member from your account.

Step – 2 : You will find the option of Delete in front of the name of the existing member on which you have to click.

That’s it and the individual will get deleted from your account.


Aarogya Setu Application: Follow these steps if you wish to register for vaccination through the Arogya Setu application.

Step – 1 : Install the application Arogya Setu on your smartphone from your app store.

Step – 2 : Open the application after it is installed and provide your phone number.

Step – 3 : Enter the OTP that you must have received on your provided phone number and Verify.

Step – 4 : After the verification is done, click on the tab of Vaccination and complete the registration by filling in the required details.

You will get a confirmation after your registration is completed.

Umang Application: Follow these steps to register for vaccination from the Umang site or application.

Step – 1 : If you wish to get the Umang application on your smartphone, you can do so by simply searching for it on your app store and installing it.

Step – 2 : As the application opens up after installing, provide your mobile number on the screen to get OTP.

Step – 3 : Now provide your OTP and let the application verify it.

Step – 4 : After the verification process, you will enter your Umand profile and have to click on the CoWIN option to follow the registration process as mentioned under the section of CoWIN above.

The vaccination may not shield you from the infection. But it will boost up your immune system. This way, the chances of getting an infection will get reduced to a higher extent. Thus, India has finally introduced the largest vaccination drive.
You may face a slight pain in the injected area or in your body, along with weakness and fever. In such a case, consuming paracetamol will help. But if you face any other major side effects, you should immediately contact the helpline number.

CoWIN toll-free helpline number: 1075. You can also get in touch for help at any other number that is +91-11-23978046

COVID-19 transmission is airborne: What does it mean? How to stay safe?

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COVID-19 transmission is airborne

A study published in the peer-reviewed medical journal The Lancet earlier this month asserted that SARS-CoV-2 (novel coronavirus) is an airborne pathogen. Researchers said detailed analyses of human interactions and other variables cannot be adequately explained by droplets or fomites as is the predominant scientific view.
  • 'Airborne' does not mean the air is contaminated, said Dr Younus referring to the Lancet study
  • The study said SARS-CoV-2 stayed infectious in the air during laboratory experiments
  • Ditch cloth masks, advised chief of Infectious Diseases at the University of Maryland, Dr Faheem Younus

Reacting to the study, Dr Faheem Younus said on Saturday that 'airborne' means the virus "may remain suspended in the air — typically in indoor settings —and pose a risk".

The recent study by six experts from the UK, the US and Canada, also stated that Covid-19 stayed infectious in the air for up to three hours in the case of laboratory experiments. It was also identified in air filters and building ducts in hospitals housing Covid-19 patients, the study went on to say.

Best mask to consider:

Before buying any mask online we would suggest you read the reviews. While wearing any mask the following things should be taken care of:

  • Wash hands before wearing a mask.
  • Follow the instructions on the package carefully, if available.
  • In general, when wearing a surgical mask, the following should be noted :
  • The colored side of the mask faces outwards, with the metallic strip uppermost;
  • The strings or elastic bands are positioned properly to keep the mask firmly
  • in place;
  • The metallic strip molds to the bridge of the nose;
  • The mask should fully cover the mouth., nose, and chin;
  • The mask should fit snugly over the face.
  • Try not to touch the mask once it is secured on your face. If you must do so, wash your hands before and after touching the mask
  • When taking off the mask, avoid touching the outside of the mask as this part may be covered with germs
  • After taking off the mask, put the mask into a plastic or paper bag before putting it into a dust bin with a lid;
  • A surgical mask should be discarded after use and under no circumstances should it be used for longer than a day. Replace the mask immediately if it is damaged or soiled.
Wearing a mask is just one of the ways to prevent respiratory tract infections. The most important thing a person should do is to observe good personal hygiene practices and a healthy lifestyle. For example, wash hands frequently with liquid soap, especially after sneezing, coughing, or cleaning the nose.

Some of quality mask suggestions:
1. Promisca N95 Protective Face Mask (Pack of 5)
2. DALUCI Cotton Reusable 5 Layered N95 Face Mask (White, Without Valve, Pack of 10)
3. Wildcraft W95 Hypashield Reusable Mask (Black, Pack of 5)
4. Wildcraft SUPERMASK W95 Plus Reusable Outdoor Respirator Mask (Pack of 3)

Best Air Purifier in India | You Need to Know

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India is one of the countries with high levels of air pollution. Cities like Mumbai, Kolkata, Delhi and Bangalore are the most affected and the sad thing is that pollution level is increasing day by day. This is very much dangerous to people’s health because these pollutants contain toxic contaminants which causes different health problems and allergic reactions.

The good thing is that these pollutants can easily be removed from the air by quality air purifiers. These devices are very effective in removing viruses, bacteria, household odors, gases, smoke, mold spores, pet dander, VOCs, plant spores, pollen among other impurities.

Best Air Purifier in India | Everything You Need to Know

Why Do We Need An Air Purifier?
Allergies: If you have allergies, you should choose an air purifier designed for allergy relief. They typically have multiple filters, including HEPA filters, to remove indoor allergens.
Asthma: If you suffer from asthma or if your symptoms are triggered by odor and chemical pollutants, you'll want to consider an asthma air purifier or an odor and chemical air purifier. These air purifiers contain added odor and chemical filtration as well as HEPA filters for allergen particle removal.
Smoke: Smoke air purifiers are specifically designed to remove smoke, fireplace soot, and other associated fumes that could aggravate existing respiratory conditions or cause unpleasant odors in your environment.
Pets: Select air purifiers are designed specifically for handling pets--they remove pet dander, odors, and hair. View pet air purifiers here.
Chemical Sensitivities: If you are extremely sensitive to chemicals, you might consider an air purifier for multiple chemical sensitivities (MCS). These models contain even more odor and chemical filtration and are often manufactured with materials that will not off-gas chemicals into the air and aggravate your symptoms.

What Features Do I Need on My Air Purifier?
To save money and conserve energy, look for air purifiers that are Energy Star-rated by the EPA.
You can also find wi-fi air purifiers you can control from your phone.
Air quality indicators give real-time updates on the quality of your air.
Other features include: caster wheels, handles for easy mobility, remote controls, multiple fan speeds, and filter change indicators.

In most situations, we recommend that you place your air purifier in your bedroom since that's where you spend most of your time.

CADR (Clean Air Delivery Rate) is a measure of how much air the purifier can clean per hour.

Air Quality Index of Most Affected Cities:

These are best 10 air purifiers after a comprehensive research of different products where we checked the features, prices and reviews. Even as you can see from the links we have shared, they all have impressive customer feedback.

10 Best Air Purifier in India

  1. Dyson Pure Cool Air Purifier (Advanced Technology), Wi-fi & Bluetooth Enabled, Tower TP04
    • Keeps you cool with purified air
    • Compact design
    • Certified by AAFA
    • 10 speed settings
    • 360 degrees glass Hepa filter
    • Removes up to 99.95% of pollutants
    • 2 years warranty
  2. Philips High Efficiency Air Purifier AC2887, with Vitashield Intelligent Purification
    • Very advanced purifier
    • 3 smart pre-settings
    • Aerodynamic architecture
    • Vitashield IPS technology
    • Sleep mode provides low noise
    • Suitable for medium to large rooms
  3. Sharp Air Purifier with Mosquito Catcher | Dual Purification - ACTIVE Plasmacluster Tech & PASSIVE FILTERS
    • Dual purification
    • Compact and stylish design
    • Comes with a mosquito catcher
    • Made of top quality ABS materials
    • Dust and odor sensor
    • Equipped with a mosquito catcher
    • Inbuilt plasmacluster technology
    • 20 degrees airflow
  4. Philips AC0820/20 Air Purifier
    • Very easy to install
    • Compact design
    • Budget friendly
    • Color indicator
    • 3 purification modes
    • 2 years warranty
    • Lacks Hepa features
    • Not the best for large rooms
  5. Mi Air Purifier 3 with True HEPA Filter
    • Easy to maintain
    • Air quality indicator
    • User-friendly design
    • Decent price
    • Energy efficient
    • 1-year warranty
  6. Havells Freshia AP-20 40-Watt Air Purifier with Remote
    • Advanced HEPA technology
    • 5 filtration stages
    • Uses Smart Air Technology
    • 3 color indicators
    • Affordable price
    • Outstanding safety controls
    • Reduces odor and smoke
  7. KENT Aura Room Air Purifier 45-Watt with HEPA Technology
    • 3 filtration stages
    • Uses effective HEPA filter
    • Very advanced
    • User-friendly design
    • Portable design
    • Intelligent light sensor
    • Affordable price
  8. Panasonic Nanoe F-PXJ30AHD 230V Air Purifier
    • Comes from a reputable brand
    • Removes up to 17 contaminants
    • 3D airflow
    • Integrated odor sensors
    • Deodorizing filter
    • Filter replacement indicator
  9. Honeywell Air Touch i8
    • Combined HiSiv and HEPA filter that removes microscopic allergens, PM2.5, pollens, toxic gases, VOCs, formaldehyde and odour
    • Completely 'Ozone Free' Air Purifier. Does not emit any harmful gases as a byproduct of the filtration technology
    • Washable pre-filter that removes larger dust particles, pet hair/dander, soil etc
  10. Coway Professional Air-Purifier, Special Green Anti-Virus True HEPA Filter
    • Filtration efficiency of 99.97%
    • CADR of 380 m3/hr
    • COVERAGE AREA: 361 sq. ft
    • Easy maintenance

See more Air Purifiers from Dyson, Coway, Philips, Honeywell, Samsung and Sharp.

How to get protected from air pollution?
Wear a mask outdoors - GET A MASK
Close your windows to avoid dirty outdoor air.
Avoid outdoor exercise.
Run an air purifier - Pick one from the listed above.

How Giloy And Ashwagandha Treat Coronavirus?

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Giloy And Ashwagandha Treat Coronavirus

This article is for informational purposes only. The current coronavirus outbreak is an ongoing event and certain details may change as new information comes to light. No effective or FDA-approved products are currently available for the treatment of the new coronavirus (also known as SARS-CoV-2 or 2019-nCoV), although research is still ongoing.

Giloy and Ashwagandha have a significant role to play in the treatment of the novel coronavirus infection. Let's know how they actually help.

Benefits of Giloy

This Ayurvedic herb is a powerhouse of antioxidants that neutralise free radicals and prevent inflammation. Also, it purifies blood, boosts immunity, flushes out toxins from the body and fights against bacteria and virus effectively. Consuming Giloy juice can help you get rid of fever, which is one of the signs of COVID-19. Its anti-inflammatory properties help in tackling respiratory problems like cough, cold, and breathing problems. These are also major signs of the novel coronavirus infection.

Benefits of Ashwagandha

This ancient medical herb provides almost every health benefit you can think of. From improving immunity to reducing stress, regulating blood sugar level, and lowering cholesterol, Ashwagandha does it all for you. A recent research conducted by the scientists at the IIT-Delhi has found that Ashwagandha contains certain bio-actives that interact with SARS-Co-2. This herb contains a natural compound called withanone (Wi-N), that can block the replication process of the novel virus and treat the condition.

Ashwagandha may support lung function and reduce cough, fever, and inflammation. Ashwagandha has shown antiviral activity and, perhaps most interestingly, may prevent the SARS-CoV-2 virus from entering cells. Ashwagandha extracts improved immune response in both clinical and animal trials.

You might be interested checking out
Organic India Ashwagandha 60 Capsules, Pack of 2 and Baidyanath Guduchi (Giloy) Ghan Bati - Helps Boost Immunity - 60 Tablets (pack of 2) (Available within India). Gaia Herbs Ashwagandha Root, For Stress Relief, Immune Support, Balanced Energy Levels and Mood Support, Vegan Liquid Capsules, 120 Count and Patanjali Divya Giloy Ghanvati - 40Gms (3) (Available outside India)

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