Promoting optimal health is a universal goal, and a comprehensive health insurance plan is a crucial financial safeguard during medical crises. A noteworthy development in the health insurance sector is the incorporation of complementary medical check-ups within policy offerings. These check-ups empower individuals to track their well-being and contribute to regulating insurance premiums. This piece delves into the importance of medical check-ups, their influence on health insurance costs, and strategies for capitalising on the benefits of free health assessments.

Why is a medical check-up necessary?

Regular health check-ups are a crucial aspect of preventive healthcare. They allow individuals to identify potential health issues before they become severe, enabling early intervention and treatment. Medical check-ups can detect risk factors, monitor chronic conditions, and provide insights into overall well-being.

Frequently, these assessments comprise measuring blood pressure, cholesterol and blood sugar levels and conducting fundamental body analyses. Regular participation in these check-ups empowers individuals to adopt proactive strategies for healthier living and mitigating the potential of severe health problems.

Does the result of the health tests affect your health insurance premium?

The outcome of the free medical check-up that comes with health insurance can influence your premium amount. Several insurance companies provide policies with pricing linked to an individual’s health condition. If your health assessment unveils positive indicators, like stable blood pressure, cholesterol levels within the healthy range, and the absence of significant underlying ailments, you might become eligible to continue at the same insurance premium for another year.

Conversely, should your check-up reveal health concerns or risk factors, your premiums could get elevated to account for the heightened risks of medical costs associated with underlying clinical conditions.

Insurance companies consider these results as part of their risk assessment process. Individuals with better health profiles are generally considered low-risk. They are rewarded with more affordable premiums, while those with potential health concerns may have slightly higher premiums to mitigate potential costs.

How to avail of a free health check-up?

You should follow a straightforward process to maximise the valuable benefit of free health check-ups in specific health insurance policies. Firstly, when browsing policies in the health insurance market, choose a policy explicitly mentioning this benefit in its documents or promotional materials.

Next, it’s crucial to acquaint yourself with the eligibility criteria set by the insurance provider. Once you’ve secured a free health check-up in a individual health insurance policy, contact the insurance company or their designated healthcare partners to schedule it.

On the day of your scheduled check-up, visit the designated healthcare facility. Expect a comprehensive assessment involving various tests to evaluate your overall health status. After the check-up, you’ll get a report showing your test results and health indicators, offering essential insights into your health status.

Finally, in light of your test results, there could be expected changes in your healthcare coverage premium during the policy renewal period. Positive health indicators might make you eligible for no increase in annual premium, making the inclusion of free health check-ups in your policy even more advantageous.

The anterior pelvic tilt, a prevalent postural irregularity, has the potential to disrupt our comfort and provoke musculoskeletal challenges. Fortunately, targeted exercises can help restore proper alignment and alleviate related problems. Here, we’ll delve into a selection of exercises that meticulously target the root causes of anterior pelvic tilt. By engaging in these tilted pelvis exercises, we embark on a transformative process that strengthens weakened muscles and cultivates suppleness for addressing and rectifying anterior pelvic tilt.

List of the best exercises to address anterior pelvic tilt

Here are some exercises for anterior pelvic tilt:

• Hip flexor stretches 
• Glute bridges 
• Kneeling leg lifts with back stretch 
• Squats 
• Pelvic tilts
  

1.     Hip flexor stretches

The hip flexor stretch is a pivotal exercise to address anterior pelvic tilt by targeting tight hip flexor muscles. Kneel on one knee while extending the opposite leg forward, creating a lunge-like position. Gently shift your weight forward, feeling a stretch in the front of your hip on the side of the extended leg. Hold this stretch for 20-30 seconds on each side. This movement aids in alleviating hip flexor tightness, which is often associated with anterior pelvic tilt. Promoting flexibility in these muscles contributes to restoring a more neutral pelvic position and improving overall posture.

2.     Glute bridges

The glute bridge is a valuable tool for tackling anterior pelvic tilt as it activates the gluteal muscles and bolsters core stability. Lie on your back with your knees bent; your feet resting flat on the floor. Gradually raise your hips off the ground, concentrating on engaging your glutes and core muscles. Hold this position for a few seconds, then lower your hips back down gently. By performing glute bridges, you can strengthen weak glute muscles, which are vital in preserving pelvic alignment. This exercise is one of the most effective exercises for anterior pelvic tilt and contributes to overall strength and stability. 

3.     Kneeling leg lifts with back stretches

The kneeling leg lift with back stretch exercise is a dynamic movement that simultaneously targets muscles responsible for anterior pelvic tilt and provides a soothing stretch. Begin in a kneeling position with one leg extended straight behind you. Lift the extended leg while simultaneously reaching the opposite arm overhead, creating a diagonal line from fingertips to toes. Lower back down and repeat on the other side. This exercise strengthens the hip extensors while elongating the front of the body, which is essential for addressing anterior pelvic tilt.  

4.     Squats

Squats are a fundamental lower body exercise that can aid in correcting anterior pelvic tilt. Stand with your feet hip-width apart. As you lower your hips down like sitting on an imaginary chair, ensure your knees track over your toes and your back remains straight. Squats engage the muscles of the lower body, including the glutes and quadriceps. By strengthening these muscles, you are enhancing overall body support and contributing to proper pelvic alignment.

5.     Pelvic tilts

Pelvic tilts are deliberate movements that create an awareness of pelvic positioning, essential for addressing anterior pelvic tilt. First, lie on your back with your knees bent; your feet must remain flat on the floor. Gently press your lower back into the ground by tilting your pelvis backwards, engaging your core muscles in the process. Hold this position for a few seconds, then release. This exercise promotes awareness of pelvic movement and strengthens the muscles responsible for posterior pelvic tilt, which helps counterbalance anterior tilt. You nurture a more balanced pelvic alignment over time by practising pelvic tilts.

Spondylolisthesis is a condition that entails the misalignment of a vertebra, leading to back pain and discomfort. It manifests in two ways: anterolisthesis, in which a vertebra moves forward relative to the one beneath it, and retrolisthesis, where a vertebra shifts backwards compared to the vertebra positioned above it. Although one should approach movement cautiously, specific exercises strengthen the muscles that support the spine and relieve symptoms. Here, we will examine a range of such exercises for spondylolisthesis, customised to offer relief and support when practised consistently.

List of the best exercises for spondylolisthesis

Here are some exercises that can make a difference in managing spondylolisthesis:

• Pelvic tilts
• Partial crunches
• Double knee to chest 
• Hamstring stretch
• Multifidus activation

Let’s learn the technique to do each of these exercises for spondylolisthesis correctly.

1.      Pelvic tilts

Pelvic tilts serve as a foundational exercise to enhance lumbar stability, making them vital for managing spondylolisthesis. Lie on your back, knees bent, and feet flat on the ground. Gently engage your core muscles to tilt your pelvis upward; now, press your lower back into the floor. Hold for a few seconds, then release. Pelvic titls are one of the most effective anterolisthesis exercises that aim at strengthening the muscles supporting the lumbar spine and promoting stability.

2.      Partial crunches

Partial crunches strengthen abdominal muscles without placing excessive strain on the lower back, making them suitable for individuals dealing with spondylolisthesis. Lie on your back with bent knees and feet flat on the floor. Cross your arms over the chest; now, lift your shoulders off the ground, maintaining contact between your lower back and the floor. The controlled contraction engages the core muscles, contributing to improved spinal support and reducing discomfort associated with anterolisthesis.

3.      Double knee to chest

The double knee to chest exercise is a gentle stretch that helps alleviate tension in the lower back and promotes flexibility. Start by lying on your back with bent knees and feet flat on the floor. Slowly bring both knees towards your chest, wrapping your arms around them. Pull your knees closer to your chest, feeling a comfortable stretch in your lower back and buttocks. Hold this position for about 20-30 seconds, then release. This exercise not only releases tightness but also enhances the mobility of the lumbar spine, making it beneficial for spondylolisthesis.

4.      Hamstring stretch

Hamstring stretches focus on the muscles located at the rear of your thighs, which may contribute to lower back discomfort. Lie on your back, and extend one leg on the floor while raising the other, holding it behind the thigh or calf. Gently pull your elevated leg towards your chest, ensuring your knee remains straight. You should experience a mild stretch in the back of your leg. Maintain this position for 20-30 seconds, then switch to the other leg. This exercise helps alleviate tension in the hamstring, indirectly easing strain on the lower back and providing relief for conditions such as spondylolisthesis. 

5.      Multifidus activation

Multifidus activation exercises specifically target the small, deep muscles running along the spine, known as the multifidus spine muscles. Start by lying face down on the floor. Gradually lift one leg a few inches off the ground; simultaneously lift the opposite arm. Maintain this position for a few seconds, activating your core and emphasising stability. Then, switch to the other side. This exercise activates the multifidus muscles, which are crucial for spine stability. A strong multifidus can enhance support for conditions like spondylolisthesis and promote improved spinal alignment.

A robust lower body isn’t just about aesthetics; it’s a foundation for enhanced movement and overall physical well-being. If you want to cultivate lower body strength and vitality, a strategic selection of exercises can set you on the right path. As you embark on this journey, we will guide you on the best exercises for the lower body. These exercises will emerge as your allies, reshaping your legs, hips and buttocks while fostering strength and stability.

List of the best exercises to work out the lower body    

Here are five of the best exercises to target and strengthen your lower body muscles.

• Dumbbell lunge
• Dumbbell shoulder squat
• Bulgarian split squat
• Deadlift
• Hip thrust

1.    Dumbbell lunge

The dumbbell lunge is a versatile powerhouse that targets your hips, glutes, quadriceps, hamstrings, calves and core. It’s an effective way to enhance both muscle strength and stability. As you master the basic lunge, gradually introduce light dumbbells (2 to 5 pounds) to amplify the challenge. You can begin by stepping forward with your right leg, bending at the knee, and lowering your body until your front thigh is parallel to the floor. Pushing off from your right heel, return to the starting position. Repeat this sequence on each leg for a balanced workout.

2. Dumbbell shoulder squat

The foundational squat is a cornerstone of lower body training, engaging the hips, thighs and glutes. Introduce dumbbells to intensify the exercise. Begin with feet slightly wider than the hips, holding a dumbbell on each shoulder. Lower your hips back and down, maintaining an upright torso and ensuring your knees bend while your heels remain planted. Press through your heels to return to the starting position. Gradually increase the weight as you build confidence in your form.

3. Bulgarian split squat

The Bulgarian split squat isolates each leg, providing a stability challenge while targeting the hips, glutes and thighs. To perform this exercise, stand with feet hip-distance apart, placing one foot on a bench or chair behind you. Hold a dumbbell or kettlebell in front of your chest. Lower your body into a lunge, pressing through the front heel to return to the starting position. Switch your legs and repeat the movement for a comprehensive workout.

4. Deadlift

The deadlift is a classic compound movement that engages multiple muscle groups. It includes the hamstrings, glutes and lower back. You can perform it using a barbell or dumbbell. Begin by hinging at your hips and grasping the barbell with an overhand grip. Engage your core and lift the barbell as you stand upright. Lower the barbell back to the floor with controlled movements. The deadlift offers a robust challenge, promoting strength and stability throughout the lower body.

5. Hip thrust

The barbell hip thrust is a potent exercise for sculpting the glutes. It involves lifting the hips while seated against a bench or step. This exercise engages the core and lower body muscles, making it an essential addition to your routine. Position your upper back against the bench and place the weight bar across your hips. Press your hips upward until they align with your shoulders and knees. Now, slowly lower your hips back down and repeat the movement. The hip thrust is particularly effective for enhancing strength in the gluteal muscles.

The ankle is an intricate marvel of both articulation and stability. However, it can sometimes encounter setbacks, such as sprains. But there’s no need to worry, as the journey to recovery is well within your grasp with the help of a planned exercise routine. And we can help you embark on the path to rehabilitation.

A sprained ankle can be an unwelcome obstacle. Still, with targeted exercises, you can navigate the path to recovery and regain your mobility. Let’s delve into five essential exercises that will assist in strengthening and healing your sprained ankle.

List of best exercises for relief from sprained ankles    

Follow these exercises for a sprained ankle diligently to restore its vigour and mobility:

• Ankle alphabet
• Knee motion
• Towel and tissue scrunches
• Towel stretch
• Standing calf stretch

1.    Ankle alphabet

Sitting comfortably, extend your leg and use your big toe to trace the letters of the alphabet in the air. This gentle exercise promotes mobility in all directions, preventing stiffness while maintaining joint flexibility. Engaging in this motion encourages circulation and enhances synovial fluid production around the joint. Hence, it supports a smoother healing process and ensures that your ankle’s range of motion remains intact as you recover.

2.    Knee motion

Seated in a chair, keep your feet flat on the floor. Gently move one knee from side to side for 2-3 minutes, then switch and move the other knee. This seemingly simple motion serves an essential purpose in your recovery journey. Moving the knee indirectly engages the muscles and ligaments surrounding the ankle joint. This gentle activation prevents adhesions and stiffness while fostering blood flow to the area. As a result, you support the healing process and prevent the development of scar tissue that could hinder your ankle’s mobility.

3.    Towel and tissue scrunches

While seated on a firm chair, place a small towel on the floor in front of you. Using your bare toes, grip the towel and scrunch it up, holding for a count of 5. Release and repeat this exercise 8-10 times. This seemingly minor movement yields significant benefits. You activate the intricate foot and ankle muscles by engaging your toes in this scrunching action. This activation supports the restoration of normal biomechanics and enhances the foot’s ability to absorb shock and pressure.

4.    Towel stretch

For a towel stretch, sit on the floor with your leg extended. Wrap a cotton towel around the ball of your foot. After wrapping, gently pull it back toward you. Hold the stretch for about 15-30 seconds. You may feel a mild to moderate stretch in the calf muscle. This targeted stretch aims to maintain the flexibility of the Achilles tendon, a crucial component in ankle function. Ensuring the Achilles tendon remains pliable prevents undue stress on the ankle joint during movement, reducing the risk of further injury.

5.    Standing calf stretch

Position yourself facing a wall or countertop with your hands for support. Step back with your injured ankle, keeping your back heel on the ground. Now, slowly bend the knee of your good leg, feeling a moderate stretch in the calf of your injured side. Repeat this stretch 3 times, holding each one for 30 seconds. This exercise prioritises muscular balance and symmetry. By focusing on the calf muscles, you enhance the stability of the ankle joint. This stability is essential for preventing future sprains and ensuring the injured ankle is well-supported during daily activities.

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According to the estimates, the prevalence of cardiovascular diseases in India was around 55 million until the year 2016. Among the people suffering from cardiovascular diseases, the coronary artery disease and stroke were found to be the two most common illnesses. A recent study by The Lancet, a weekly medical journal, revealed that 40 per cent of Indians below the age of 55 are prone to heart attacks.

The study also revealed that 50 per cent of the heart patients in India, get their first signs of warning at a relatively young age. The main reasons attributed to this is the sedentary lifestyle that most of the youths follow, unhealthy eating habits, and increased professional stress.

These numbers and statistics tell us how important it is to take good care of your heart. As the world celebrates International Heart Day on 29th September to increase awareness about heart diseases and its symptoms, we present below some of the most common signs of heart disease. In case you notice any of these symptoms in you, consult a cardiologist without any delay. Also, it will be a good decision if you buy health insurance, it protects you from the financial losses occurred due to diseases or illness.

1. Pain or discomfort in the chest

This is one of the most common signs of heart diseases. If you experience frequent chest pain or discomfort, chances are you could be suffering from heart disease. A condition known as coronary artery disease can lead to the narrowing or blockage of coronary arteries, causing pain, tightness, or pressure in your chest.

According to the doctors, different people can experience different types of discomfort in their chest due to the blocked arteries. Some may feel that a heavy object is kept on their chest, while others may feel pinching or a burning sensation in the chest. Usually, it happens when a person suffering from heart disease is involved in any rigorous physical activity

In case you sometimes feel a temporary pain, or if there is a spot that hurts when you touch or push around it, it might not be your heart, which is troubling. However, it’s prudent to still get it checked by a doctor. If the symptoms are more severe and frequent, it’s better to consult a cardiologist immediately.

2.A feeling of nausea and indigestion

Several illnesses can cause a feeling of nausea. However, if you continuously experience this feeling along with indigestion or stomach pain, it can be a signal that you are suffering from heart disease. Doctors believe that women are likely to report these types of symptoms more than men.

Sometimes, you may experience stomach upset or nausea for reasons that may have nothing to do with your heart. It can be because of something that you ate recently, or because of gastroenteritis. However, you should be aware that it can also happen because of a heart problem. So, in case you experience these symptoms frequently, do consult a doctor to find out if you’re at risk of heart disease.

3. Extreme fatigue or dizziness

There are a lot of things that can make you feel dizzy or light-headed for a moment. For example, maybe you didn’t have enough food or drinks, or you've indulged in any physical activity for long. However, if you feel uneasy or exhausted all the time, it can be a symptom of heart disease.

In heart disease, the heart can’t pump the blood in a way it should, which results in a drop in the blood pressure. This makes one feel dizzy or tired all the time.

Hence, in case your lifestyle hasn’t changed much, but you’re experiencing extreme tiredness or dizziness, you should take it seriously and consult a doctor as soon as possible.

4. Swelling in feet, legs, ankles

If your feet, legs, or ankles are getting big, you should not ignore them anymore. It can happen because probably your heart isn't able to pump blood as effectively as it should. When heart is unable to pump the blood fast enough, it causes the blood to accumulate in the veins, which in turn, causes those parts of the body to swell.

Also, certain heart diseases affect the functioning of the kidneys. As a result, the kidneys are unable to remove excess water from the body, which can result in swelling or bloating. Therefore, if your legs or ankles are swollen for a long time, you should consult a doctor to know whether it’s because of heart disease or something else.

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