​Vivah actor Lataa Saberwal, 50, recently opened up about her love for exercise and shared how she started long ago. “I have been exercising since I was 23, which has given me tons and tons of confidence. The moment you feel good, your confidence builds. I will share how I was rejected in innumerable auditions. I used to work and work out myself. Exercise is the only thing I did, even with limited money. It releases happy hormones,” Saberwal told Abhishek Vyas on his YouTube podcast.. During the conversation, she mentioned that exercise is important for “the correct body language”. “It corrects your posture,” she said, adding that her routine is a mix of “weight or resistance training, yoga, and cardio for flexibility”.. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.. Maintaining an exercise routine for a long time is not about dramatic extremes or quick fixes; it’s about building habits that support strength, mobility, and health, shared consultant dietitian and fitness expert Garima Goyal.. “A long-term workout routine such as hers likely integrates a balanced mix of strength training, mobility work and cardiovascular movement. Strength training, whether through bodyweight exercises, resistance bands or weights, helps maintain muscle mass, which naturally declines with age if not stimulated. Preserving muscle supports metabolic health, bone density, and joint stability, all essential for long-term independence and resilience.”. Are you on your fitness journey? (Photo: Freepik). Mobility and flexibility exercises protect the joints and connective tissues, reducing stiffness and improving range of motion. According to Goyal, such exercises become increasingly valuable as the body ages, because restricted movement is often a precursor to pain or injury. “Consistent mobility work supports posture, balance and fluidity of movement in daily activities such as walking, climbing stairs or lifting objects,” said Goyal.. Cardiovascular components, such as brisk walking, cycling or light aerobic movement, improve heart and lung efficiency.. Story continues below this ad. Goyal mentioned that cardiovascular fitness enhances blood circulation, supports brain health and helps regulate weight. Over time, it also contributes to better sleep, improved mood, and reduced stress, all of which feed back into the ability to stick to a routine, said Goyal.. Perhaps the most significant aspect of a multi-decade journey is the mindset behind it. “Staying active for years requires adaptability. As the body changes, so do fitness priorities. Workouts evolve from purely performance-driven goals to include recovery, balance, flexibility, and mental well-being. This adaptive approach makes fitness sustainable and enjoyable rather than burdensome,” said Goyal.. When exercise becomes a habit that enhances quality of life, r  

 ​Though fermented, dosa is primarily carbohydrate-based and may cause blood sugar spikes if not balanced with adequate protein, gastroenterologists say. (Source: Freepik). Breakfast is often described as the most important meal of the day, yet for many people, it is also the most confusing. Your daily choices can influence digestion, energy levels, blood sugar stability, and even mid-day cravings. Dr Saurabh Sethi, a California-based gastroenterologist trained at AIIMS, Harvard, and Stanford Universities, recently evaluated common breakfast foods through a digestive health lens. In an Instagram post, he ranked popular breakfast options from around the world based on how they impact “gut health, digestion, energy levels, and blood sugar.”. In his caption, he cautioned, “Some (breakfast foods) keep your gut happy and energy stable, while others can silently trigger bloating, crashes, and cravings later in the day.”. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.. Dr Sethi’s list places protein-rich, minimally processed foods at the top. Eggs received a perfect score for being highly bioavailable and keeping one full. Greek yoghurt ranked close behind for its protein and probiotics, provided it is unsweetened. Oatmeal, avocado toast, paneer, and tofu were rated positively for offering steady energy, fibre, or slow-digesting proteins.. On the other hand, foods commonly seen as harmless morning staples, such as smoothies, peanut butter, idli or dosa, and especially cereal or granola, were rated lower due to concerns around sugar load, carb-heavy composition, portion size, and ultra-processing.. These rankings raise essential questions about how people can build a breakfast that truly supports their gut rather than undermines it. So we decided to seek answers from an expert.. When choosing a first meal, what matters more for gut health and energy?. Dr Pranav Honnavara Srinivasan, consultant surgical gastroenterologist at Fortis Hospitals, tells indianexpress.com, “From a gastroenterology perspective, blood sugar stability is the foundation on which everything else rests. A breakfast that causes a rapid glucose spike will override the benefits of fibre or fermentation, leading to mid-morning fatigue and cravings. Protein comes next, as it slows digestion, supports repair of the gut lining, and sustains energy. Fibre is essential but should be moderate and appropriate to the gut, since excessive insoluble fibre early in the day can worsen bloating in sensitive individuals.”. View this post on Instagram. He adds that fermented foods are beneficial, “but only when introduced in small amounts and paired with protein.” In practice, he states that the ideal priority is stable blood sugar first, adequate protein second, gut-friendly fibre third, and fermentation as a supportive addition rather than the main component..  

 ​Farah Khan opens up about reclaiming her health after 50 (Source: Instagram/Farah Khan Kunder). Last year, director and choreographer Farah Khan reflected on the process of reclaiming her health after years of prioritising work over self-care while sharing her perspective on ageing during an interview with Soha Ali Khan on her YouTube channel.. She looked back at how her appearance had taken a back seat during her busiest professional years. “I see some of my old videos. Though now I feel, ‘Oh my God, I used to be very thin till I had the kids.’ And I had terrible skin, and I would not even go to do a blow-dry because I was working non-stop. Like we used to sometimes shoot day shift, night shift all together and all that. And you know, it’s without the hair tied up and all that… like that. But now, after I hit 50, I decided to look after myself. They say na ‘abhi jab gaadi purani ho jaati hai, uska servicing zyada hota hai. Usko garage mein dikhao.’ (When a car gets old, it needs more servicing. You have to keep taking it to the garage). So I have a skin doctor. I go regularly for hair vitamins and… because you have to (sic).”. She also opened up about becoming a mother at 43 and how that shaped her perspective on ageing. “See, my kids were very young when I hit 50; they were only 7 years old then. But I had my kids at 43. So I was like, when I go to school, my kids should not feel that a grandmother has come to drop them off. So kids also keep us young.” In a lighter moment, she recalled an incident during a family holiday when her husband, Shirish Kunder, was mistaken for her son. “I must tell you, once we had taken the kids for a holiday, and I was literally overweight. And the lady came, Shirish was there, and she said, ‘Can I clean your room? And can you ask your son to leave then?’ And Shirish, he loves it when people do that.”. While her reflections are personal, they echo broader experiences many women face.. Farah married Shirish in 2004 at the age of 39 (Source: Express Archives). Importance of focusing on recovery. Psychologist Rasshi Gurnani tells indianexpress.com, “Late pregnancies often bring shifts like slower metabolism, reduced collagen, fluctuating oestrogen, sleep disruption, and higher fat retention, all of which can affect skin elasticity, mood stability, and physical stamina. Recovery in the 40s and 50s should focus on sustainable rebuilding rather than quick fixes. Strength-based movement helps restore muscle mass and supports hormonal balance, while balanced nutrition aids skin repair and emotional regulation.”. From a psychological lens, she adds, self-compassion is key because the body is adapting to both ageing and motherhood simultaneously. Gentle routines, consistency, and realistic expectations support long-term wellbeing without placing the nervous system under pressure to “bounce back.”. The key to lasting wellbeing is…. Gurnani stresses that procedures like tummy tucks, lym  

 ​India’s diverse terrain — from the Himalayas to the Western Ghats — offers plenty of beginner-friendly hikes that don’t demand technical skills or extreme fitness. If you’re new to trekking but eager to experience sunrise summits, forest trails, and mountain meadows, these easy hikes are perfect to start with.. 1. Triund (Himachal Pradesh). Altitude: 2,850 m. Best time: March–June, September–November. One of India’s most popular beginner treks, Triund offers stunning views of the Dhauladhar range. The 5–6 km trail from McLeod Ganj is well-marked, moderately inclined, and doable over a weekend.. 2. Nag Tibba (Uttarakhand). Altitude: 3,022 m. Best time: October–April. Known as the “Serpent’s Peak,” this is the highest peak in the lower Himalayas of the region. The trail is gradual, forested, and ideal for a first Himalayan summit experience.. 3. Tadiandamol (Karnataka). Altitude: 1,748 m. Best time: October–February. The highest peak in Coorg, Tadiandamol, features grassy slopes and shola forests. The trail is straightforward and perfect for beginners wanting a Western Ghats experience.. 4. Rajmachi Fort (Maharashtra). Altitude: Approximately 820 m. Best time: June–February. A monsoon favourite near Mumbai and Pune, this trail offers waterfalls, lush greenery, and historic ruins of forts. The route is wide and non-technical.. 5. Chopta to Tungnath Temple (Uttarakhand). A bugyal (meadow) in Chopta (Photo: Wikipedia). Altitude: 3,680 m (Tungnath). Best time: April–November. This paved 3.5 km trail leads to the world’s highest Shiva temple. Snow in early spring and sweeping Himalayan views make it unforgettable yet accessible.. 6. Kumara Parvatha (Karnataka). Altitude: 1,712 m. Best time: October–February. Though slightly challenging toward the summit, the initial sections are manageable for fit beginners. Expect dense forests and expansive ridge views.. Story continues below this ad. 7. Kheerganga (Himachal Pradesh). Altitude: 2,960 m. Best time: May–June, September–October. A gentle 12 km hike through forests and waterfalls ending in natural hot springs. Ideal for first-time multi-hour trekkers.. 8. Sandakphu (West Bengal). Altitude: 3,636 m. Best time: April–May, October–December. India’s highest peak in West Bengal offers views of four of the world’s five tallest mountains. While longer, the trail is gradual and can even be driven in parts.. 9. Dzukou Valley (Nagaland–Manipur). Dzukou Valley (Photo Wikipedia). Altitude: 2,452 m. Best time: June–September (flowers), October–November. Known as the “Valley of Flowers of the Northeast,” this trek is short but scenic, especially during bloom season.. ALSO READ | Top hiking destinations in India. 10. Chembra Peak (Kerala). Altitude: 2,100 m. Best time: September–February. Famous for its heart-shaped lake, Chembra Peak offers a steady incline and lush views of Wayanad’s rolling hills.. Story continues below this ad. 11. Matheran Panorama Trail  

 ​The deadlift is often hailed as one of the most effective strength-training compound exercises because it targets multiple muscle groups at once. But for beginners, it can also feel intimidating.. The movement involves lifting a loaded barbell off the ground, which can look and feel challenging if you’re trying it for the first time. Many worry about form, safety, or even whether they’re strong enough to attempt it.. Like any exercise, the key to performing a deadlift correctly lies in understanding the right technique and gradually building confidence. From foot placement to how you grip the bar and position your back, every detail matters in preventing injury and ensuring you get the full benefits. At the same time, starting with the wrong approach could put unnecessary strain on your lower back and joints.. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.. For those hesitant to add deadlifts to their routine, breaking the movement down into small, manageable steps can make all the difference. Expert guidance can help beginners not only master the form but also avoid common mistakes and build strength safely.. Step-by-step guide to a safe deadlift. Sadhna Singh, senior fitness and lifestyle consultant at HereNow Official, tells indianexpress.com, “The deadlift is one of the most effective full-body exercises, but beginners should start with proper form before adding weight.”. Step 1: Begin by standing with your feet about hip-width apart, keeping the barbell close to your shins.. Story continues below this ad. Step 2: Hinge at your hips while keeping your back neutral and bend your knees slightly so you can grip the bar just outside your legs.. Step 3: Engage your core and keep your chest open as you prepare to lift.. Step 4: Push through your heels and extend your hips and knees simultaneously until you are standing tall, with the bar resting against your thighs.. Step 5: On the way down, reverse the movement by hinging at the hips first, then bending the knees once the bar has passed them.. Story continues below this ad. “For safety, start with a very lightweight or even just a stick to practice the motion. Focus on controlled movements rather than speed. Wearing flat shoes and using a mirror or guidance from a trainer can also help ensure correct alignment,” says Singh.. Building strength and confidence to perform the exercise without risking harm. Singh mentions, “The fear of back injury is common, but much of it comes from lifting with poor technique rather than the exercise itself. To build confidence, it is important to strengthen the core and posterior chain with supporting exercises like glute bridges, planks, and hip hinges. These movements train the body to maintain a stable spine during lifting.”. Common mistakes to avoid. One of the most common mistakes is rounding the lower back, which puts un