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We know we must exercise to stay fit. And we like how we feel when we exercise—the endorphins high is something to relish. But work and chores keep us busy. We seldom have the time for a full-fledged workout. What this means is we often go days on end without getting a walk in or running on the treadmill. The proverbial tomorrow becomes the day we will get back on the fitness bandwagon.

However, you don’t have to dedicate a fixed chunk of time to do a workout and still manage to get your heart rate up and burn some calories. Turns out, accumulated exercise over the course of the day is as effective as one continuous session. Studies show you don’t have to get all your exercise at once for it to make a big difference in your life. Moving throughout the day is just as effective. A short, fast high-intensity workout in as little as seven minutes can offer the same benefits as a long run or an hour lifting weights. Also, bite-size workouts throughout the day can make it easier to adhere to an exercise program.

 Here, we are sharing some simple ideas to help you incorporate some cardio into your daily life no matter how busy you are.

 Take the stairs

Taking the stairs instead of the elevator is one of the most common yet overlooked fitness advice. It’s the easiest way to get your heart rate and step count up. Whenever you have some free time, consider going up and down a flight of stairs. Repeat whenever you can. Run up a flight of stairs during your regular 10-minute coffee break at work. Do it when you are bored sitting at your desk and need to stretch your legs a little.

Do a YouTube workout

As soon as you get out of bed, after you have gone to the bathroom, do a quick YouTube workout. There are many trainers who offer 10-minute workouts on their channels. There are also free apps that guide you through short sessions. The good thing about YouTube workouts is that it will never get boring. You can choose a different one, targeting different areas of your body, every other day.

 Squats and lunges

Perhaps one of the easiest but effective exercises, squats and lunges get your heart rate pumping while strengthening your core and quadriceps. Do a few at a time, say a set of 20 to 25. You can do this when you are at work or going about your chores. All it takes is a few minutes. Aim to get in at least a 100 squats and lunges to start with. You can do this when you wake up, followed by before you head to work, at lunch break, and after you come back home.

Try Tabata

Tabata is a high-intensity interval training (HIIT) developed by Japanese scientist Dr. Izumi Tabata and his team at the National Institute of Fitness and Sports in Tokyo. It involves performing an exercise at maximum intensity for 20 seconds, followed by a 10-second rest period. This is repeated for a total of eight rounds, resulting in a four-minute workout. The key to Tabata is to push yourself to the maximum effort during the 20-second work periods, aiming to perform as many reps as possible before resting. You will find lots of information and exercise routines online.

Use your waiting time

We spend a large part of our day waiting for little things, like for the kettle to boil, for someone to answer the phone, for the microwave to ding, or for the dog to finish his business so that you can clean up after him. Use these little spurts of time to get some crunches in, jog on spot, or skip. It’s a great way of staying active without committing any time especially for it. 

Walk and talk

Whenever you have to talk to someone on the phone, make it a point to do it standing up, or while walking. Don’t sit and talk. Instead, get up from your seat, walk in the garden or the porch or even the corridor of the building you are in. You can easily clock a few thousand steps every day this way.

Home décor can be tedious, often involving a lot of time, money, and effort. Your living room set up starts looking boring after a couple of years. You think your kitchen could do with a facelift. The bathroom lacks charm. You crave change. But you don’t have the time or don’t want to spend a lot to give your home a complete makeover. However, with a little imagination and some elbow grease, you can refresh your space. We’re here to share a few ideas to get you started.

Style your coffee table

Put some books and candles. Display an arrangement of vases with stems, leaves, and flowers. Dried flowers work as well. Experiment with different vignettes to keep things interesting. You can change your coffee table décor according to the season or what you are in the mood for.

Hang art on your bookshelves

Bookshelves can look a little lackluster and one easy way to jazz it up is by hanging a large piece of art on it. You can also go for a cluster of smaller frames in the middle or at one side for a similar effect. You can use similar frames in different sizes or opt for an eclectic mix.

Add a pedestal

If you have planters and other decorative items like statues or vases on the floor, consider getting a pedestal of sorts to elevate it. It’s the simplest way to add gravitas to objects around the house as well as show some love to neglected spaces. Don’t overdo it though. Choose two in varying styles at the most.

Switch a side table

You would be surprised how by changing just one small piece of furniture in the house you can change its look and feel. Oftentimes we stop seeing things because they have been around for long. Switching out pieces will draw your attention to them and liven up your space. For instance, use a small stool for the side table and use your bedside table as a footstool in your study or a drop zone in the hallway.

Place a shawl or a throw

You can add a bit of texture to your velvet or fabric sofas by draping a shawl or throw over the backrest or the arm. It doesn’t have to be anything expensive. You can use an extra blanket or even an old saree. Silk sarees in vintage patterns can lend a regal, old-world charm to an otherwise contemporary space.

Paint the insides of shelves

If you have open shelving or storage units, paint the insides a vibrant color like lemon yellow or olive green or any other shade of your choice to give it some character. Alternatively, you can also line it with an interesting patterned wallpaper. It will add depth and visual interest to your shelves while also making the items on display pop.

Personalize your space

The most interesting homes are ones that tell stories of the homeowners. Showcase something you made or was made by your mother or child. Frame a piece of art or a birthday card your son made for you when he was five. Get some black and white prints of photos and frame them. The idea is to surround yourself with little things that bring a smile on your face.

Bring in a tree

Most of us have houseplants but how many of us can boast of having a tree in our homes? The height of it will give your space a much-needed oomph. It’s especially great for small spaces. We recommend lemon tree or the classic fiddle-leaf tree. You can also get a faux one if looking after a real one sounds too taxing.

Try decals and stickers

You can add wall decals and stickers in varying sizes, shapes, and patterns to infuse color to your space. These are beautiful and renter-friendly too. You can easily peel them off and stick them elsewhere when you need to move. You can also use them to spruce up your appliances and furniture.

Nestled in the serene landscapes of Dhulikhel, Duist Thani Himalayan Resort is the first international chain resort in the region. Conveniently located near the renowned Namobuddha pilgrimage site, this resort has luxury and hospitality by blending Thai culture with the warm, welcoming spirit of Nepal.

At the heart of the resort’s offerings is Dusit’s signature Devarana Wellness program. This comprehensive approach to well-being emphasizes mental, physical, emotional, and spiritual health. Guests can indulge in tailored wellness experiences designed to rejuvenate and restore balance, making the resort a sanctuary for those seeking a holistic retreat.

The resort’s culinary landscape is another highlight, with Thaan, the multi-cuisine restaurant, offering a diverse menu that caters to various palates. From authentic Thai dishes to traditional Nepali flavors, Indian delicacies, and Continental favorites, Thaan ensures a memorable dining experience that reflects the rich culinary traditions of the region.

Under the leadership of Hotel Manager Anirudh Chaudhary, Dusit Thani Himalayan Resort embraces the four core pillars of graciousness that define the Dusit brand. “Our resort is dedicated to providing an exceptional guest experience by upholding the highest standards of graciousness, which are integral to the Dusit ethos,” Chaudhary says. “The resort is also a proud participant in Dusit’s Tree of Life sustainability program, which underscores its commitment to environmental stewardship and community well-being.” 

Dusit’s strategy for sustainable business is aligned with the four pillars: Service, by providing personalized and gracious service to ensure every guest feels valued and cared for; Well-being, by delivering wellness experiences that go beyond the spa to encompass all aspects of a guest’s stay; Locality, by uniquely linking guests with the local community to offer authentic and enriching experiences; and Sustainability, by focusing on social, economic, and environmental sustainability to promote responsible tourism and business practices.

Key initiatives implemented at the property include the elimination of single-use plastics, with efforts to reduce plastic waste evident throughout guest-centric areas and back-of-house operations; waste segregation, with effective waste management practices ensuring proper disposal and recycling; energy management, employing innovative strategies to minimize energy consumption and promote sustainability; guest and staff well-being, with programs and facilities aimed at enhancing the well-being of both guests and staff members; local sourcing, prioritizing local products and suppliers to support the community and reduce the carbon footprint; and food-to-compost, transforming food waste into compost to enrich the soil and support local agriculture.

The resort offers a variety of luxurious accommodations to suit different preferences: eight Deluxe Valley View King, four Deluxe Valley View Twin, eight Deluxe Himalayan View King, four Deluxe Himalayan View Twin, four Junior Suite Himalayan View, five One Bedroom Villa, twelve Two Bedroom Villa, and one Three Bedroom Villa. An additional 26 rooms are set to open by the first quarter of 2025.

The package rates for local residents and expats starts from Rs 18,999 for two on bed and breakfast.

The season of the proverbial ‘khaam’ (envelope) is back. The arrival of the wedding season means many of us will be dishing out a few of those. Granted, a few banknotes shoved in an envelope is practical. It’s also time-efficient and hassle free. But it can also come across as tactless and mundane, especially if someone close to you is getting hitched. We’ve rounded up some ideas that are a lot more thoughtful than cold, hard cash to help you deal with the awkwardness of giving money.

Consider a voucher instead of cash

Depending on your budget, you can buy a couple round trip tickets to Pokhara or Chitwan. Alternatively, a voucher for a spa day can also be a good idea, as are gift cards for maybe their favorite bookstore or clothing line. Tickets and vouchers are essentially cash but it will show the receiver that you put some thought and effort into it. Many stores these days offer gift cards for fixed amounts. All you have to do is buy one of these.

Make them something

If you are good at painting, knitting, or any other craft, consider making something for the newly-wed couple. If you are good at macrame, an evil-eye wall hanging could be a nice idea. You can also commission an artist to make a painting of the couple during their wedding day and gift it to them if you aren’t good with a paintbrush. Personalized gifts will bring a smile to their face long after their special day is over.

A digital magazine subscription

With more and more online portals going behind paywalls, it’s becoming increasingly difficult to access good content online. A newspaper or magazine subscription for a year or two could make an ideal gift for those who value information and knowledge. The New York Times subscription costs $10 and is value for money as you will have full access to many good articles and podcasts. A Netflix or Spotify account will be appreciated by those who love movies and music.

Ask them what they want

In the US and many other places, couples about to get married make an online wedding registry of the things they want. Guests can then pick from the list and give them something they would need in the course of their life together. We don’t have that system in Nepal but you could simply ask the couple what they would like. Depending on your relationship with them, they might just tell you, making the process of gifting easier and personal.

Donate in their name

The trend of making donations to charities or supporting orphanages in the name of the couple getting married is becoming increasingly popular. Sponsoring a dog at an animal shelter (to help them pay for their meals and upkeep) is a good idea. Most of the places will give you a certificate in the name you make the donation in and you can simply pass this on. This is one gift that keeps giving. The receiver can choose to continue with the donation later on. You will have got the ball rolling.