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  • List of Cashless Network Hospitals in Kokrajhar

    by icicilombard 002 | Dec 04, 2023

    ICICI Lombard Health Insurance Cashless Network Hospital List in Kokrajhar, Assam

    Explore ICICI Lombard’s health insurance plans :

    which offers people much needed financial backup during any medical emergencies.

  • List of Cashless Network Hospitals in Jorhat

    by icicilombard 002 | Dec 04, 2023

    ICICI Lombard Health Insurance Cashless Network Hospital List in Jorhat, Assam

    Explore ICICI Lombard’s health insurance policies :

    which offers people much needed financial backup during any medical emergencies.

  • List of Cashless Network Hospitals in Hojai

    by icicilombard 002 | Dec 04, 2023

    ICICI Lombard Health Insurance Cashless Network Hospital List in Hojai, Assam

    Explore ICICI Lombard’s health insurance plans :

    which offers people much needed financial backup during any medical emergencies.

  • Avail of monetary and medical benefits with an individual mediclaim Insurance policy

    by icicilombard 002 | Dec 01, 2023

    Medical aid has become a costly affair but it is extremely essential for the ailing individual to ensure complete recovery. However, arranging for bills single-handedly is likely to cause panic and loss of savings when footing large treatment bills. It is in situations like these that a mediclaim insurance policy will come to your rescue and offer respite during such trying times.

    When opting to buy insurance policy for yourself, you must carefully consider the policy offerings so as to enjoy maximum benefits when faced with a medical emergency. You must ensure that the policy that you plan to opt for offers coverage for different types of treatments. The policy must also clearly state the types of ailments and diseases covered under the mediclaim policy. It should also mention if the policy offers coverage for ailments or hospitalisation cost due to accidents or mishaps.

    For insuring a single person, many health insurance companies offer individual health insurance policies that help financially during an unexpected medical exigency. The Personal Protect policy offered by ICICI Lombard provides relief by offering medical security to the insured individual when faced with a medical emergency. According to this mediclaim policy, coverage is offered in case of death due to mishaps occurring due to natural calamity, rail or road accident and terrorist acts.

    This policy has a large sum insured that paid to the family of the insured individual if his demise occurs within the policy period. The financial assistance offered by this policy helps to keep financial crisis at bay especially if the family has lost the sole breadwinner in the accident. Coverage for severe injuries is also offered by this mediclaim insurance policy that could occur during an accident or mishap. Permanent loss of functioning of the hands, eyes or feet makes the insured person eligible to receive financial aid with the sum insured amount. In case the insured person is unable to remain gainfully employed due to the severity of his injuries, then the complete sum insured is awarded to reduce financial crisis for the family.

    To purchase this policy, no medical checkup is required which enables you to purchase this policy almost instantly. This policy can also be purchased for the elderly members of your family who are below 80 years of age.

    Thus, medical assistance and financial aid offered to the insured individual will enable you to offer optimal medical aid when faced with an exigency.

  • Transformative Healthcare Initiatives: A Look at Key Achievements

    by icicilombard 002 | Dec 01, 2023

    Some major progress made by the 3-year-old government in the sphere of healthcare

    The UPA-led Congress Government witnessed their worst defeat in the general elections of 2014 and India got a fresh new start. The NDA government targeted major reformation and development in a number of sectors, including healthcare.

    The main focus of the government was on preventive healthcare and long-form immunization drive to minimize or completely eradicate certain preventable diseases like Kala Azar, Tuberculosis, Japanese encephalitis, and measles.

    Here are some initiatives by the Modi government that made a difference in the health sector.

    Benefits with E-Health

    The Digital India campaign of 2015 brought better efficiency in the healthcare sector. With an increase in the knowledge database and simplified concepts, a greater transparency was achieved, removing many malpractices from the industry. Through E-Heath initiative, healthcare became more accessible to people in remote areas who had very limited access to the healthcare facilities.

    An eHospital app was launched with an online registration system to minimalise the formalities at hospitals, before a check-up or treatment.

    Door to Door Check-up Initiative of 2017

    The most recent initiatives include door-to-door screening for chronic diseases like cancer, heart disorders and diabetes. This programme took place on World Cancer Day (4th February) and offered early detection and treatment of the diseases for people between the critical age group of 30 to 69 years.

    Making India Open Defecation Free by 2019

    Unhygienic conditions lead to diseases. In 2014, the Modi government launched a nationwide campaign to make India open defecation free by 2019. Many known faces from the Hindi film industry, like Vidya Balan and Amitabh Bachchan, took part to preach the campaign effectively to every house in India. More than 80 lakh public toilets were built across the country. Recently, states like Sikkim, Himachal Pradesh and Kerala were declared ODF states.

    Swachh Bharat Cess

    In the reiteration of Mahatma Gandhi’s dream for a Swachh India, Clean India Initiative or Swachh Bharat Mission was launched in 2015. The government imposed Swachh Bharat Cess on 15th November 2015 on taxable services at the rate of 0.5%. The government raised an amount of ₹3901.76 crore between 2015- 16 that was utilized for different Swachh Bharat initiatives of the government.

    National Health Policy 2017

    According to the latest healthcare policy, the public health expenditure was increased from 2% to 2.5%. The policy also targets reducing mortality rates of mothers, infants and children due to avoidable diseases. Leprosy is to be eradicated by 2018, while diseases like Kala azar and Lymphatic Filariasis are targeted for elimination by 2017.

    The policy also aims to reduce consumption of alcohol and cigarettes by 30%, reduce cardiovascular diseases and respiratory diseases by 2025 and reach the global target for HIV by 2020.

     

  • How to find the FASTag customer ID Using the vehicle number?

    by icicilombard 002 | Dec 01, 2023

    FASTag has revolutionised the way we pay for tolls on Indian highways, making travel quicker and more convenient. It is an electronic toll collection system implemented in India to facilitate cashless payments at toll plazas on highways. It has become mandatory for all vehicles in India, and non-compliance may result in penalties. But how to find FASTag customer ID using vehicle number? It’s easier than you might think. Here, we will guide you through the steps to do just that.

    Procedure to Find FASTag Customer ID Using Vehicle Number

    Visit Official Website: The most straightforward way to find your FASTag customer ID is by visiting the official website of the National Highways Authority of India (i.e., NHAI). Here is how:

    • Open your Web browser and go to the official NHAI FASTag website.
    • Look for an option that allows you to “Find FASTag customer ID” or something similar. It’s often located in the “Customer Support” or “Help” section.
    • Click on this option to proceed.
    • You will have to enter your vehicle number. Make sure to provide accurate information.
    • Once you have entered the vehicle number, submit the request.
    • The website will search its database and retrieve your FASTsag customer ID associated with the provided vehicle number.
    • You can now see your FASTag customer ID on the screen.

    Contact customer support: If you encounter difficulties while trying to find your FASTag customer ID online, don’t fret. You can always reach out to FASTag customer support for assistance. They are usually available via phone or email and will guide you through the process.

    Check your FASTag account: If you have a FASTag account or wallet associated with your vehicle, you can find your customer ID within your account settings or dashboard.

    Use MYFASTag App: NHAI has provided a simple solution to checking your FASTag balance and other details through their mobile app. Download the app, log in, put in your details and you can check your balance and FASTag ID.

    Visit the Issuer's Office or Nearest Toll Plaza: If you are facing issues with the online methods, visit your nearest toll booth or issuer’s office. Give your vehicle registration number, identity card, and proof of vehicle ownership to get assistance.

    Is it Important to Link the Vehicle Number to the FASTag Customer ID?

    Yes, linking your vehicle number to FASTag ID is recommended due to government rules and for a smooth toll experience:

    1. Easy Toll Transactions

    FASTag ID is your vehicle’s unique identity, which allows the toll booths to easily check and automatically deduct the fees from your account.

    1. Managing FASTag Account

    You can watch your transactions, balance, and other details with one click after linking your FASTag ID to your vehicle number.

    1. Prevents Fraud

    Linking the vehicle number to FASTag ID protects you from fraudulent uses of your ID, especially after loss or theft.

    1. Government Mandates

    Government regulations require every vehicle to have an active FASTag linked to its registration details.

    Conclusion

    Finding your faster customer ID using your vehicle number in India is a relatively simple process, thanks to the user-friendly features provided by the NHAI. Additionally, ensuring your vehicle insurance details are up-to-date can further simplify this process. You can update your car insurance online in a few easy steps. So the next time you need your FASTag customer ID, remember a few clicks on the NHAI website can save you time and get you back on the road faster.


     

    Disclaimer: The information provided in this blog is for educational and informational purposes only. It may contain outdated data and information regarding the Insurance industry and products. It is advised to verify the currency and relevance of the data and information before taking any major steps. ICICI Lombard is not liable for any inaccuracies or consequences resulting from the use of this outdated information.

  • List of Cashless Network Hospitals in Guwahati

    by icicilombard 002 | Dec 01, 2023

    ICICI Lombard Health Insurance Cashless Network Hospital List in Guwahati, Assam

    Explore ICICI Lombard’s health insurance plans :

    which offers people much needed financial backup during any medical emergencies.

  • List of Cashless Network Hospitals in Goalpara

    by icicilombard 002 | Dec 01, 2023

    ICICI Lombard Health Insurance Cashless Network Hospital List in Goalpara, Assam

    Explore ICICI Lombard’s health insurance plans :

    which offers people much needed financial backup during any medical emergencies.

  • List of Cashless Network Hospitals in Dibrugarh

    by icicilombard 002 | Dec 01, 2023

    ICICI Lombard Health Insurance Cashless Network Hospital List in Dibrugarh, Assam

    Explore ICICI Lombard’s health insurance plans :

    which offers people much needed financial backup during any medical emergencies.

  • List of Cashless Network Hospitals in Bongaigaon

    by icicilombard 002 | Dec 01, 2023

    ICICI Lombard Health Insurance Cashless Network Hospital List in Bongaigaon, Assam

    Explore ICICI Lombard’s health insurance plans :

    which offers people much needed financial backup during any medical emergencies.

  • List of Cashless Network Hospitals in Vizianagaram

    by icicilombard 002 | Dec 01, 2023

    ICICI Lombard Health Insurance Cashless Network Hospital List in Vizianagaram, Andhra Pradesh

    Explore ICICI Lombard’s health insurance policies :

    which offers people much needed financial backup during any medical emergencies.

  • List of Cashless Network Hospitals in Visakhapatnam

    by icicilombard 002 | Dec 01, 2023

    ICICI Lombard Health Insurance Cashless Network Hospital List in Visakhapatnam, Andhra Pradesh

    Explore ICICI Lombard’s health insurance plans:

    which offers people much needed financial backup during any medical emergencies.

  • Know The Costs of Various Treatments in Different Indian Cities

    by icicilombard 002 | Nov 30, 2023

    Treatment costs for various diseases is usually higher in Northern cities of India as compared to Southern cities like Bengaluru and Chennai

    Treatment costs are not uniform across India. For the same disease, it could vary vastly between different cities located in different parts of the country. For example, healthcare costs are usually higher in northern cities like Delhi and Kolkata when compared with South Indian cities like Bengaluru, Chennai, and Hyderabad.

    This is the precise reason why millions of people in India choose to migrate from one city to another to save their medical expenses. In this article, we’ve tried to provide brief information about the treatment charges of few common diseases like cancer, kidney failure, cataract, etc. in commonly preferred Indian cities, namely New Delhi, Chennai, Kolkata, Mumbai, Bengaluru, and Hyderabad.

    1. Cancer-There are numerous well-equipped cancer hospitals in various metropolitan cities of India. The two most common type of cancer treatments are as follows:
      • Lung Cancer Treatment which costs approximately ₹27000 to ₹42000 per cycle. In case it requires lung surgery, it can cost you roughly ₹3 to ₹3.7 lakhs. Chennai and Hyderabad will be the preferred cities for affordable treatment, while New Delhi, Mumbai, and Bengaluru will on the higher side of the range.
      • Ovarian Cancer Treatment includes two phases. The first two stages of ovarian cancer are customarily treated with surgeries that can cost you approximately ₹3 to ₹4.5 lakhs. Whereas, treatment for the last two stages of ovarian cancer would cost ₹27K to ₹48K, depending upon the city and hospital.
    2. Cardiovascular Diseases- - Nearly 25% deaths before the age of 70 in India occur due to cardiovascular diseases. On the flip side, India is considered as one of the best places in the world for cardiac surgery. The most common treatments for cardiovascular diseases include bypass surgeries, angioplasty, valve replacement, and open-heart surgeries. The rate of bypass surgery in different cities is tabulated below:

    City

    Minimum Price

    Maximum Price

    Bengaluru

    ₹ 70000.00

    ₹ 600000.00

    Chennai

    ₹150000.00

    ₹ 600000.00

    Hyderabad

    ₹ 150000.000

    ₹ 800000.00

    Kolkata

    ₹ 115000.00

    ₹ 450000.00

    Mumbai

    ₹ 140000.00

    ₹ 700000.00

    New Delhi

    ₹ 170000.00

    ₹450000.00

     

    The rate of angioplasty in different metropolitan cities are tabulated below:

     

    City

    Minimum Price

    Maximum Price

    Bengaluru

    ₹ 50000.00

    ₹ 500000.00

    Chennai

    ₹ 84900.00

    ₹ 350000.00

    Hyderabad

    ₹ 68000.000

    ₹ 385000.00

    Kolkata

    ₹ 45000.00

    ₹ 341000.00

    Mumbai

    ₹ 55000.00

    ₹ 550000.00

    New Delhi

    ₹ 70000.00

    ₹ 450000.00

     

     

    3. Kidney-related ailments- 

    Around 17 out of 100 people in India suffer from kidney-related ailments. Dialysis is the most common treatment method for curing such diseases. According to Nephrologists, India has only 300 to 400 dialysis centres. Dialysis is mainly of two types, haemodialysis and peritoneal dialysis.

    The average cost of haemodialysis ranges from ₹12000 to ₹15000 per session while the average cost of peritoneal dialysis ranges from ₹18000 to ₹20000 per session which requires 4 to 6 sittings. The minimum and maximum charges for the dialysis treatment in six different cities are depicted in the table below:

     

    City

    Minimum Price

    Maximum Price

    Bengaluru

    ₹ 1000.00

    ₹ 5000.00

    Chennai

    ₹ 750.00

    ₹ 7500.00

    Hyderabad

    ₹ 1200.00

    ₹ 5000.00

    Kolkata

    ₹ 900.00

    ₹ 7700.00

    Mumbai

    ₹ 600.00

    ₹ 6000.00

    New Delhi

    ₹ 1500.00

    ₹ 5000.00

     

     

    4. Cataract-

    A cataract surgery is one of the most common and least complicated operations performed in India. Phacoemulsification or ‘Phaco’ and Manual Small Incision Cataract Surgery (MSICS) are the two most common types of cataract surgeries. Here is a tabular description for cataract surgery charges in different Indian cities:

    City

    Minimum Price

    Maximum Price

    Bengaluru

    ₹ 9000.00

    ₹ 184000.00

    Chennai

    ₹ 10800.00

    ₹ 50000.00

    Hyderabad

    ₹ 8000.00

    ₹ 150000.00

    Kolkata

    ₹ 8000.00

    ₹ 120000.00

    Mumbai

    ₹ 8000.00

    ₹ 125000.00

    New Delhi

    ₹ 10500.00

    ₹ 120000.00

     

    5. Gall-bladder-

    Gallstone surgery has become very common in India over the years due to the rising cases of gall-bladder stones. Also known as ‘Laparoscopic Cholecystectomy’ in medical terms, this type of surgery is quite cost-effective in the country. The table below depicts the gallstone surgery charges in various Indian cities. Out of all the options, New Delhi offers the most economical alternative.

    City

    Minimum Price

    Maximum Price

    Bengaluru

    ₹ 87600.00

    ₹ 168800.00

    Chennai

    ₹ 99600.00

    ₹ 187660.00

    Hyderabad

    ₹ 118200.00

    ₹ 276831.00

    Kolkata

    ₹ 69550.00

    ₹ 167000.00

    Mumbai

    ₹ 61500.00

    ₹ 317000.00

    New Delhi

    ₹ 21800.00

    ₹ 210000.00

  • Health Benefits of Tulsi Leaves

    by iciclombard 01 | Nov 30, 2023

    With its fantastic health advantages, Tulsi, commonly called holy basil, is a herb highly valued in traditional medicine systems. Tulsi leaves have a long and illustrious history, and they are becoming increasingly well-known for their potential medicinal benefits. Tulsi, rich in antioxidants and essential oils, is thought to have stress-relieving, immune-stimulating, and anti-inflammatory qualities. Used to make herbal tea or added to food, Tulsi is said to enhance heart health, aid digestion, and improve lung health. One can see the benefits of eating Tulsi leaves by combining traditional knowledge with modern wellness practises.

     

    Health benefits of consuming Tulsi leaves

    As Tulsi leaves are rich in antioxidants, vitamins and minerals, consuming them regularly can be highly beneficial. Trusted for generations, this tiny green wonder is more than just a typical plant — it is a wellness powerhouse. Here are some fantastic health benefits of Tulsi leaves to explore.

    • Extraordinary stress buster

    Stress is an unwanted intruder in our fast-paced, modern lives. But do not worry! Tulsi steps in to save the day. It is a great source of adaptogens, which can help your body adjust to stress, control cortisol levels, and provide much-needed serenity. Tulsi is your calm buddy, which does not let stress at work or in daily life get to you.

    • Immunity booster

    Do you know that one can easily prevent bothersome illnesses like cough and cold with Tulsi? The essential oils and antioxidants found in Tulsi leaves help boost your immune system. They keep you robust and healthy all year round by supporting your body’s defences against infections, coughs and colds.

    • Skin’s best friend

    Are you dreaming of glowing skin? Tulsi may serve as a useful aid. It works well for healing acne and other skin irritations because of its antibacterial and antifungal qualities. Additionally, it aids in blood purification, giving you the glowing complexion you’ve always desired.

    • Sugar level stabiliser

    For those watching their blood glucose levels, Tulsi may become your new best friend. Research shows that it may aid in controlling blood sugar levels, which makes it a delightful complement to your diabetic treatment regimen.

    • Heart happy herb

    Tulsi is believed to lower cholesterol and help maintain normal blood pressure. It also aids in maintaining cardiovascular health. Adding this green gem to your tea or drinking its juice will help you maintain overall health.

  • Health In The Times Of Corona – How Prepared Are You?

    by icicilombard 002 | Nov 29, 2023

    If you’re reading the news, chances are it reads like the storyline of an apocalyptic movie scripted by a sadistic writer. We’re living in the times of hair raising headlines. Cases in point:

    COVID-19 cases cross 700,000 globally…
    Number of cases in US surpass that of Italy…
    130 new COVID-19 cases across India…

    Midst all the gloomy headlines that are dominating the front pages we’d like to draw your attention to another statistic that you may have completely missed or just skimmed over:

    More than 1,51,000 people recover from coronavirus globally.

    That’s right! 21.6% of those infected with the virus so far have recovered. We’re not buoying your hopes here as a matter of responsible editorial policy. The above data supports what ICICI Lombard in-house medical experts too have to say.

    Based on our conversation with them, following are information nuggets we’d like to highlight:

    According to Dr.Rambabu Sankurttula and Dr.Vinod Rayala, most of the cases are curable. It’s not necessary that acute respiratory problems will arise in all the cases. Some COVID-19 positive cases only experience mild symptoms of the infection. Ergo, social distancing.

    The ones most susceptible to the virus are children below the age of 10 and adults above the age of 60.

    What compounds the severity of the symptoms in an infected person are pre-existing medical conditions like diabetes, hyper-tension, kidney ailments, etc.

    But do all of us know if we have a pre-existing medical condition? How many times have we chalked up headaches, fatigue, weight gain, etc. to our lifestyles or the 9 to 5 grind? How many of us go for a thorough health check-up once a year? If the answers scare you then it’s time to re-think your #healthgoals. If your interjection is that healthcare is expensive then perhaps it’s time to put health insurance or rather the need to buy health insurance into perspective. Which brings us to another headline…

    India is among the cheapest health insurance markets

    As per the findings of this particular report vis-à-vis India, “one can observe that compared to the numerous benefits being offered by health insurance policies, the premium liable to be paid by the insured is quite affordable and easy on the pocket, especially when compared to other countries.”

    After reading this heartening piece of news one would think that almost every individual in India would have health insurance. Sadly, that’s not the case. Health insurance penetration in India is miniscule. Only 34% of the country’s population is covered by health insurance of any kind. Whether it’s due to the lack of accessibility, awareness or the perception that it’s a money guzzling scheme, general insurance penetration in India remains incredibly low.

    You don’t have to look far and question widely to ascertain this. Just ask those nearest or closest to you if they have a personal health insurance, not one provided by their employer. The answers might surprise you. Or not.

    Kudos! You have a job that provides insurance benefit! But that is what the company is doing for you. As an individual how have you taken charge of your health?

    The tendency to rely only on the group insurance cover can prove to be costly. For starters, it may or may not cover your family. Even if it does, is the sum insured adequate?

    Here’s how personal health insurance or the lack of it factors in to our COVID-19 riddled world.

    Cost of testing – The government has issued guidelines to private testing facilities that the cost of testing for coronavirus should not exceed Rs 4500. But say, you’re a family of four that needs to be tested. The cost immediately quadruples. In such a scenario if you and your family have health insurance, your insurer will cover the costs.

    Health check-up – If you were to read on the benefits of complete health insurance you’d discover that most health insurers provide for free health check-up once a year, per policy. This is exactly what the doctor ordered! And we’re not speaking figuratively here. This, once again, brings us around to the conversation we had with our in-house experts – about the fact that COVID-19 is more fatal for individuals with underlying health issues. But how many of us would know if we had one? That’s right, if we got a health check-up done regularly!

    Online consultation & chat with a medical practitioner – yes, it happens. Yes, health insurance provides for it. Most health insurance providers offer online consultation as a value added service.

    The jury is not out on it, it has decided – buying health insurance and making sure your family is covered too is the need of the hour. No doubt we’re coming out on the other side of this pandemic as bona fide chefs and spiffy homemakers; let’s also emerge as more health-conscious individuals, those who know that taking all the right steps for their health also means insuring it. On that note, and you can put this down to heightened optimism and wishful thinking, here’s a headline we can’t wait to read in the papers – “India leads in health insurance coverage.”

  • Best Exercises For Osteoarthritis

    by iciclombard 01 | Nov 29, 2023

    Dealing with osteoarthritis can be challenging, but physical exercise is pivotal in maintaining joint function and managing symptoms. Here, we’ll introduce you to five impactful exercises tailored to help you strengthen your joints, alleviate discomfort and enhance mobility. By incorporating these knee-strengthening exercises for osteoarthritis into your routine, you can pave the way towards improved joint health and an enhanced quality of life.

     

    List of the best exercises for osteoarthritis

    Here are five knee exercises for osteoarthritis that can make a difference in your life:

    • Quadriceps sets
    • Straight leg raises
    • Heel raises
    • Seated hip marches
    • Calf raises 

     

    1. Quadriceps sets

    These foundational exercises focus on strengthening the quadriceps muscles at the front of the thigh. Begin by sitting or lying down with your legs extended. Tighten your quadriceps on one leg by pressing the back of your knee into the surface you are resting on. Hold this contraction for a few seconds before relaxing. Repeat this process for 10-15 repetitions on each leg. This exercise helps maintain muscle tone and provides essential stability to arthritic knees, assisting in better weight distribution and joint support.

     

    2. Straight leg raises

    Sit on a chair, and keep both legs bent at 90°. Slowly lift one leg a few inches off the ground, keeping your knee straight. Lower the leg down and perform 10-15 repetitions on each leg. Straight leg raises are effective in targeting the quadriceps and hip flexor muscles. By engaging these muscle groups, you are not only working towards strengthening the knee joint but also improving its overall range of motion, which is crucial for performing everyday activities with ease. 

     

    3. Heel raises

    To perform this exercise, find a sturdy support, like a chair or a wall, to hold on to for balance. Stand with your feet hip-width apart. Lift your heels off the ground slowly, rising onto your toes; hold this position for a moment. Then, lower your heels back to the ground. Repeat this movement 10-15 times.

    The heel raise exercise targets the calf muscles and the Achilles tendons. By strengthening these muscles, you are enhancing the stability of your ankles, which is essential for maintaining a steady gait and reducing the risk of injury. This osteoarthritis physical exercise can improve overall body strength, balance, and joint support.

     

    4.  Seated hip marches

    This exercise is one of the simplest exercises for arthritic knees and strengthens the hip flexors, which are crucial for maintaining mobility and stability in the hips. To begin, sit comfortably on a chair with your back straight and your feet flat on the ground. Place your hands on the sides of the chair for support. Lift one foot slightly off the ground, bringing your knee towards your chest. Hold this position for a few seconds and lower your foot back to the ground. Alternate between your left and right legs, performing 10-15 repetitions on each side.

     

    5. Calf raises

    To do a calf raise, stand behind a sturdy support such as a chair for balance. Rise onto your toes; lift your heels off the ground and slowly lower them back. Perform 10-15 repetitions. Calf raises concentrate on the calf muscles and the Achilles tendon. You can improve ankle stability by strengthening these areas, contributing to a more stable gait. A well-supported gait reduces undue stress, allowing smoother and less painful movement.

  • Best Exercises For Slim Legs

    by iciclombard 01 | Nov 29, 2023

    The quest for lean, toned legs is a common fitness objective for many people. Here, we’ll examine some exercises that have gained widespread recognition for their ability to help us accomplish this goal. By assessing the unique attributes and potential outcomes associated with each exercise modality, we aim to provide a holistic understanding of their effectiveness in sculpting slim legs.

     

    List of the best exercises for slim legs

    Some of the best exercises for slim legs are: 

    • Indoor cycling
    • Swimming
    • Bodyweight squats
    • Resistance training
    • Running

      

    1. Indoor cycling

    Indoor cycling is a low-impact aerobic workout that has gained popularity for its ability to help with calorie burning and promote overall weight loss. It is one of the best exercises for slim legs. This exercise primarily targets the lower body muscles of the quadriceps and hamstrings. By pedalling against resistance, this exercise engages leg muscles, thereby contributing to their toning and slimming. Moreover, the continuous cycling motion can enhance cardiovascular endurance, which is crucial in promoting overall fitness.

     

    2. Swimming

    Swimming, renowned for its numerous health benefits, is an exceptional exercise modality for achieving slim legs. It is also known to be among the best thigh slimming exercises. The resistance provided by water during swimming helps to engage nearly all major muscle groups, including the legs. The various strokes involved in swimming activate and tone the leg muscles while simultaneously promoting cardiovascular fitness. Additionally, the low-impact nature of swimming makes it an ideal choice for individuals with joint-related concerns.

     

    3. Bodyweight squats

    One very accessible and effective exercise for thinner legs is bodyweight squats. This compound exercise targets multiple lower body muscle groups, including the quadriceps, hamstrings, glutes and calves. The dynamic movement involved in bodyweight squats activates these muscles, resulting in toning and strengthening of the legs. Incorporating variations such as jump squats or pistol squats can further increase the intensity and efficiency of this exercise.

     

    4. Resistance training

    Emphasising the use of external weights or resistance bands, resistance training is effective for slimming legs. This form of training challenges leg muscles by introducing progressive resistance, promoting their growth and definition. Leg toning and slimming exercises include leg presses, lunges and hamstring curls, which must be performed with the correct form and technique. Resistance exercise also improves bone density and has many other positive health effects.

     

    5. Running

    Running, a widely accessible and popular form of exercise, requires minimal equipment and is a great thin legs workout. While primarily known for its cardiovascular benefits, running effectively engages the leg muscles. The repetitive motion of running activates the quadriceps, hamstrings, calves and glutes, leading to their strengthening and eventual slimming. Incorporating interval training or uphill running can further enhance the intensity and sculpting potential of this exercise.

  • Best Exercises For Ankle Pain

    by iciclombard 01 | Nov 29, 2023

    Ankle pain can be a bothersome hindrance that affects mobility and daily activities. Adopting effective exercises that specifically target ankle pain is imperative to promote recovery and enhance quality of life. Here, we will delve into the benefits, techniques and precautions associated with five popular exercises commonly recommended for ankle pain relief: ankle circle, Achilles stretch, towel stretch, band stretch, and standing calf stretch. By understanding the mechanism behind each exercise and its potential effects on ankle pain, individuals can make well-informed decisions about incorporating them into their regular fitness routine.

     

    List of the best exercises for ankle pain

    Some of the best exercises for treating ankle pain include:

    • Ankle circle
    • Achilles stretch
    • Towel stretch
    • Band stretch
    • Standing calf stretch

     

    1. Ankle circle

    Ankle circles are simple and accessible exercises that can help alleviate ankle pain. This exercise involves rotating the ankle joint in circular motions to promote flexibility and strengthen the supportive structures surrounding the ankle. One can do controlled clockwise and anticlockwise rotations to extend the combined range of motion and alleviate ankle stiffness and pain. However, it’s crucial to use caution when practising ankle circles to prevent aggravating discomfort or inflicting more harm, particularly in situations involving recent trauma or severe ankle disorders.

     

    2. Achilles stretch

    The Achilles stretch is one of the best exercises for ankle pain. During this exercise, you may extend your Achilles tendon and stretch your calf muscles to relieve stress and improve ankle flexibility. Progressively lean forward while standing with one leg stretched behind and the other bent forward, feeling a strain in the stretched leg’s back. Maintaining the correct technique and gradually increasing the intensity of the stretch is vital to prevent overstretching and potential aggravation of ankle pain.

     

    3. Towel stretch

    The towel stretch is a valuable exercise for improving ankle mobility and reducing pain. To do this, sit on the ground with your legs outstretched and wrap a towel around your foot’s ball. The calf muscles and the ankle's rear will be stretched by slowly bringing the towel towards the body while maintaining the leg outstretched. This is among the most effective exercises for stiff ankles, as it aids in enhancing ankle flexion and decreasing stiffness. However, individuals need to be cautious not to tug too forcefully, as it may lead to excessive strain on the ankle and potential tissue damage.

     

    4. Band Stretch

    Using resistance bands in ankle stretching exercises can be highly beneficial for targeting ankle pain, which makes band stretching one of the best ankle pain relief exercises. Resistance bands provide external resistance, enabling individuals to control and adjust the intensity of the stretch according to their comfort level. Individuals can stretch the calf muscles and alleviate ankle pain by securing the resistance band around the forefoot and gently flexing the ankle forward. However, it is crucial to remember that overstretching can potentially worsen the pain, so gradual progression and proper form are essential in this exercise.

     

    5. Standing calf stretch

    The standing calf stretch is an effective exercise for targeting both the calf muscles and the Achilles tendon. This exercise involves placing the ball of the foot on an elevated surface (such as a step) while allowing the heel to lower below the level of the step. By gently leaning forward, individuals can engage in a deep stretch, targeting the calf muscle groups and alleviating ankle pain. However, the exercise should be performed mindfully, by maintaining balance and preventing sudden movements that could further aggravate ankle pain.

  • Best Exercises For Droopy Eyelids

    by iciclombard 01 | Nov 29, 2023

    Droopy eyelids are a common concern for many individuals. The prominence of this issue has sparked curiosity about the best exercises to help alleviate it. Here, we will delve into the five most effective exercises, providing comprehensive insights and explanations for each. These exercises include cleansing and warming your eyelids, basic muscle stimulation, eye patch workouts, resistance exercises, and Trataka yogic eye exercises.

     

    List of the best exercises for droopy eyelids 

    Here are some of the best exercises for droopy eyelids:

    • Cleansing and warming up
    • Basic muscle stimulation
    • Eye patch workout
    • Resistance workout
    • Trataka yogic eye exercise

     

    1. Cleansing and warming up

    To begin any exercise routine for droopy eyelids, it is crucial to cleanse and warm up the eyelids properly. This step prepares the muscles around the eyes and ensures optimal blood circulation. Gentle cleansing with a mild cleanser followed by a warm compress can aid in removing any dirt or impurities. The warm compress helps relax the muscles, making them more receptive to subsequent exercises. 

    2. Basic muscle stimulation

    Engaging in basic muscle stimulation exercises is an essential step towards addressing droopy eyelids. One can stimulate the muscles around the eyes by softly shutting the eyelids and lightly pressing with the fingertips. This exercise encourages blood flow and strengthens the muscles, making them more firm and taut over time, and it is one of the best exercises for droopy eyelids.

    3. Eye patch workout

    The eye patch workout is another effective method for improving droopy eyelids. Using an eye patch to obstruct vision temporarily can encourage the targeted muscles to work harder. This stimulates muscle activity and promotes a lifting effect on the eyelids. Regular practice of this exercise can yield positive results in reducing the drooping appearance and is thus a great sagging eyelids’ exercise.

    4. Resistance workout

    The integration of resistance exercises in your routine can significantly contribute to addressing droopy eyelids. Using your fingers as resistance, gently attempt to open your eyes while keeping them closed. The resistance your fingers create enhances muscle engagement, strengthening the eyelids and mitigating sagginess.

    5. Trataka yogic eye exercise

    Trataka, a yogic eye exercise, provides a holistic approach towards improving droopy eyelids. Find a focal point, such as a candle flame, and focus your gaze on it without blinking. This exercise not only enhances concentration but also stimulates the eye muscles when done diligently. The increased muscle engagement improves the strength and tone of the eyelids, leading to a more youthful appearance.

  • Best Exercises For Rotator Cuffs

    by iciclombard 01 | Nov 29, 2023

    Our rotator cuffs are vital to our body and deserve diligent care and attention. Interestingly, unlike other body parts, relatively few manual exercises explicitly target the rotator cuffs. There are limited exercises for rotator cuffs that would benefit your overall physical ability and also prevent injuries. Injury prevention is rather essential; in the case of rotator cuffs, it is better to not take any chances.

     

    List of best exercises for the rotator cuff muscles

    Let’s look at five exercises to stretch and strengthen the rotator cuff:

    • Doorway stretches
    • Lawn mower pulls
    • Side-lying external rotations
    • Reverse flies
    • High-to-low rows

     

    • Doorway stretches

    Doorway stretches are effective rotator cuff strengthening exercises. They give you everything you can’t achieve through ordinary exercises, and ensure you won't get hurt or injured at any movement. Stand between an open doorway and put your hands on either sides of the door frame. Grip the sides, bend forward, and stay in that position for a few seconds. Now, slowly return to the starting position and wait for a while before the next repetition. Make sure to be slow to avoid injuries.

     

    • Lawn mower pulls

    This is a rotator cuff strengthening exercise that does not require any gym equipment; only a band/string and a strong pair of shoes. Also, it would help you to fix your injuries. Put your resistance band or string on the floor and step on it tightly. Now, hold the other end of the band by your injured arm. Place the other hand on your waist and slightly bend down. Now, slowly pull the resistance band with your injured arm. The pulling of your arm should work along with your waist.

     

    • Side-lying external rotations

    Side-lying external rotation is another exercise that would effectively target your injured arm. It would also give rest to your other body parts. That means you can do this without getting tired. Lay down on a mat sidewise. Make sure the injured arm is facing upward. Now, hold a dumbbell in your injured arm. Perform up and down movements using your forearms. Ensure that the dumbbell you choose is lightweight and has a good grip. This would prevent the chances of any further injuries.

     

    • Reverse flies

    Reverse fly is one of the best rotator cuff muscle exercises that strengthen these muscles. Also, this exercise would fix any kind of pain in your forearms. Stand on a mat with your feet and shoulders wide apart. Try to do it by slightly bending forward. Hold lightweight dumbbells in both hands. Now, slowly try to lift those dumbbells and move your arms backwards. Also, bring them forward and try to touch both arms by squeezing your chest. Repeat this exercise at least 10 times and in 3 steps for excellent results.

     

    • High-to-low rows

    In this exercise, you will again need a resistance band and a place to hold it. Try to set one side of the resistance band to a door or a hook that could hold it. Bend your knees and hold the other end of the resistance band with your injured arm. Next, gently attempt to move your hand in a back-and-forth motion while maintaining a firm grip on the resistance band. Try not to make it too hard for yourself.

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