Just a few days into the new year is a good time to look back at the New Year's resolution, for health, diet and fitness! A 75-ditness challenge may not be the first thing that comes to your mind. However, this has gained a massive traction on TikTok. It is called the "75 Hard" challenge, where participants also document their progress. The challenge includes strict rules to comply with. These include: adhering to a healthy diet with no cheat meals or alcohol, completing two 45-minute workouts daily (one outdoors), drinking over three liters of water, and reading 10 pages of a non-fiction book each day.

While this might seem like a straightforward regime, experts suggest that for some, a more relaxed version may help them better.

What the participants feel?

As reported in BBC, Devamsha Gunput, 29, who successfully completed the 75 Hard challenge while juggling a full-time job as a digital consultant in Edinburgh described it as a "tough but transformative journey". One of the biggest challenges she faced was setting boundaries with her South Asian family to maintain her strict diet.

Living in Edinburgh’s dark, wet, and cold weather made outdoor workouts particularly difficult. Despite these hurdles, Devamsha noticed lasting benefits, including more consistent exercise habits, improved reading routines, and a better relationship with food.

The origin of this challenge

The challenge was originally created in 2019 by author and podcaster Andy Frisella to foster mental toughness. While not a certified personal trainer or doctor, Frisella designed the program based on his personal experiences, emphasizing discipline rather than weight loss or specific physical outcomes.

Initial challenges

For Sophie Deakins, 27, who completed the challenge while managing a cinema in London, 75 Hard was a way to address her struggles with consistency and discipline. She eliminated sweets, opting instead for natural sugars from fruit and honey, and tracked her diet and water intake meticulously.

Sophie found the first few weeks challenging as she adjusted to new habits, particularly when socializing, as it often revolved around dining out and drinking. By being open about her goals, she was able to navigate these situations without succumbing to temptation.

Post-challenge, Sophie continued some habits, like avoiding unnecessary coffee shop purchases and limiting eating out, which not only improved her health but also saved her money. Most importantly, she experienced a significant mindset shift, overcoming self-doubt and excuses about time.

Balancing the Pros and Cons

While many find 75 Hard rewarding, it’s not suitable for everyone. Strength and conditioning expert and gym coaches advise considering the significant time commitment required for the workouts, reading, and other tasks. They suggest adopting simpler elements like daily movement and drinking more water without feeling overwhelmed.

Motivation is another concern. The pressure to transform one’s life at the start of the year can be counterproductive. Experts recommend setting achievable goals that add joy and value to daily life rather than creating stress.

What does not work out?

The 75 Hard challenge has not been clinically studied, nor has it been made after considering an average person's ability to cope with such changes so quickly. It is personally designed by Frisella, whose strength may not match others. This is what is making its long-term benefits unclear. Healthcare providers, doctors, and other experts point out that a more basic routine, such as regular exercise and a balanced diet, might achieve similar results without the extreme demands.

Ultimately, while 75 Hard can help build discipline and mental toughness, it’s essential to tailor health and fitness goals to your needs. For reliable guidance, the NHS Live Well website offers comprehensive advice on diet, exercise, and mental well-being.

Looking for a short daily exercise that can improve your heart health and make you live longer by about two decades?

In a podcast episode of The Diary Of A CEO, Dr Rhonda Patrick has claimed that the Norwegian 4x4 exercise, a cardio-focused intense workout, can help your heart become stronger and increase the body's oxygen-burning ability.

The scientist and health educator commented: "Everyone's obsessed with steps. I need to get my 10,000 steps in, my 10,000 steps. But I think we need to change the 10,000 steps to at least 10 minutes of vigorous intensity exercise.

"You could do 10 minutes of any type of exercise that's really going to get your heart rate up and it's going to be so much better."

What Is The Norwegian 4x4?

It involves performing four minutes of intense exercise at a 85 to 95 percent max heart rate, followed by three minutes of recovery. This type of HIIT exercise is meant to be repeated four times for maximum benefits.

While this style of working out can be applied to a variety of sports including cycling, swimming and rowing, Dr Patrick suggests using the 4x4 method while brisk walking and 'tailoring' it to your preference.

"I would say the Norwegian 4x4 is the gold standard. Specifically how I do that, I do my warm up and then I do four minutes of hard exercise. I take a break and the exercise I'm doing in those four minutes can be an assault bike. You can do a rowing machine. You could do a stationary cycling machine as well," she said.

When asked if running was a viable option, Dr Patrick added: "You can. I think it's better than doing like maybe a bike or a salt bike or something. And you are going as hard as you can for that four minutes and maintain within that four minutes."

READ MORE: This 2 Hour Activity Can Reduce Your Breast Cancer Risk, Study Shows

Not only can the 4x4 improve cardiovascular function by making the heart stronger, it can also increase the body's ability to use oxygen, a critical part of maintaining overall fitness as well as shows significant fitness gains in a short amount of time, making it ideal for busy schedules.

"You want to kind of work your way up that, but then work your way up as you as you do it one week, two weeks, you know, a month later, two months later. That being part of an exercise protocol was shown to reverse the structural changes that occur with age in the heart by 20 years," the expert added.

How Much You Should Exercise To Maintain Heart Health?

The American Health Association recommends performing at least 150 minutes per week of moderate-intensity aerobic activity such as brisk walking, dancing and gardening or 75 minutes per week of vigorous aerobic activity, such as hiking, running, cycling or and playing tennis or a combination of both, preferably spread throughout the week to maintain heart health.

Moreover, regular exercise can also reduce the risk of Type 2 diabetes, high blood pressure, dementia and Alzheimer’s, several types of cancer. It can also help improve sleep, cognition, including memory, attention and processing speed.

Dr Hayes recommends opting for a cardiac evaluation such as an electrocardiogram, or EKG; stress test; a cardiac MRI or CT scan to generate images of your heart if you notice changes in your ability to exercise or cannot perform consistent levels of exercise.

Playing sports as a teenager may reduce your risk of breast cancer in the future, a Breast Cancer Research study shows.

Researchers from New York, US and Toronto, UK have discovered that young girls who play sports, whether organized such as dance and football or unorganized for at least two hours in a week showed lower breast water content, which can stop the growth of cancerous cells and prevent cell damage.

Rebecca Kehm, Assistant Professor of Epidemiology at Columbia Mailman School of Public Health. noted of the results: “The importance and urgency of this research are underscored by the rising incidence of breast cancer in young women and the alarmingly low levels of recreational physical activity observed both in this study and among adolescents globally.

Also Read: Scabies Cases Rise Across The UK This Winter: Know The Early Symptoms

“Our findings suggest that recreational physical activity is associated with breast tissue composition and stress biomarker changes in adolescent girls, independent of body fat, which could have important implications for breast cancer risk.

The scientists also found that teenage girls around the age of 16 who were involved in physical activity has low oxidative stress in their urine, indicating that their body has a healthy balance between free radicals (unstable molecules) and antioxidants.

Why Is Low Breast Water Content Good For You?

In adult women, about 50 percent of the mass in normal breast tissues is made of water. Multiple previous studies have shown that cancerous breast tumors contain 1.6 times more water and significantly low fat than healthy levels.

This can lead to increased cellular hydration in the breast which can pave the way for excessive cell division, alters tissue structure and can impact metabolism, making water a key factor in tumor characteristics and progression.

Read More: India Loses A Woman To Breast Cancer Every Eight Minutes

Additionally, excessive breast water content also changes the tissue's physical properties which can lead to swelling which can increase breast size by more than a cup size, a feeling of fullness, tightness, heaviness, skin thickening, or a "peau d'orange" (orange peel) appearance.

Low water content acts as an indicator of low breast density and oxidative stress-related biomarkers in the urine, which signals a healthy amount of antioxidants in the body and cell growth as well as death is occurring at a normal, healthy rate.

Is Breast Cancer On The Rise In India?

One factor that sets India apart is the age at which women are affected. Almost half of all breast cancer patients in the country are younger than 45. This is a much higher proportion than seen in many Western nations, where the disease is usually detected later in life.

Moreover, sedentary habits, excessive consumption of processed foods as well as alcohol and smoking promotes obesity and hormonal changes which pave the way for breast cancer development.

The researchers noted in the study that they are yet to conclude how playing sports can reduce breast water content and oxidative stress.

Knee problems are increasingly common as people grow older, often becoming a silent barrier to independence and mobility. Strong, healthy knees are essential for everyday movements like walking, climbing stairs, sitting, and standing. According to Dr Rakesh Nair, consultant knee replacement surgeon at Zen Multispeciality Hospital, Chembur, caring for your knees early can make a lasting difference to your quality of life.

Why Knees Weaken With Age

As we age, natural wear and tear begins to affect the knee joints. Cartilage that cushions the knee gradually becomes thinner, muscles around the joint weaken, and flexibility reduces. These changes can lead to pain, stiffness, and discomfort that interfere with daily routines. Conditions such as osteoarthritis become more common, where the protective cartilage wears down over time.

Other factors can speed up knee damage. Previous injuries, excess body weight, poor posture, lack of physical activity, and weak muscles around the knee increase the strain on the joint. Reduced joint lubrication and ligament weakness also add to the problem, making knees more vulnerable to pain and instability.

Warning Signs You Should Not Ignore

Knee issues often start subtly but tend to worsen if ignored. Common symptoms include pain while walking or climbing stairs, stiffness after sitting for long periods, swelling, or a cracking sound during movement. Some people notice reduced flexibility or a feeling that the knee might give way, increasing the risk of falls.

These symptoms are not just minor inconveniences. They are signals that the knee joint needs attention and care.

How Knee Problems Can Affect Daily Life

If left unmanaged, knee problems can progress and significantly limit mobility. Persistent pain may lead to reduced movement and dependence on others for simple activities like getting up from a chair, bending, or even walking short distances. Severe arthritis can cause joint deformity, muscle weakness, and a noticeable decline in overall quality of life.

In advanced stages, basic activities such as bathing, standing, or walking can become difficult. Many individuals eventually require knee replacement surgery to relieve pain and restore mobility.

Treatment Options Based on Severity

Treatment depends on how advanced the knee problem is. Early-stage knee pain can often be managed with pain relief medicines, physiotherapy, and supportive knee braces. Strengthening exercises help support the joint, while weight management reduces pressure on the knees.

In cases where pain and stiffness become severe and daily life is affected, a doctor may recommend knee replacement surgery as a long-term solution.

Daily Habits To Keep Your Knees Healthy

Protecting your knees starts with simple lifestyle choices. Maintaining an optimum weight through a balanced diet and regular exercise is crucial. Aim for at least 45 minutes of physical activity daily. Low-impact exercises such as walking, swimming, and cycling are gentle on the knees and help keep them strong.

Stretching every day improves flexibility and reduces stiffness. Avoid rigorous activities that cause pain or put excessive pressure on the knees. Be mindful while lifting heavy objects and use proper form to prevent strain. Maintaining good posture while sitting and standing also helps reduce unnecessary stress on the knee joints.

Taking charge of your knee health today can help you stay active, independent, and pain-free as you age.