Yoga, an ancient practice rooted in Indian philosophy, has transcended cultural and geographical boundaries to become a global phenomenon. Combining...
Wellness
I like to add a bit of fun to my daily routine by adding core strengthening poses like Trikonasana and its variations,” Malaika said. Even if you have mastered a yoga pose, you can always improve. In her challenging fitness classes, Malaika Arora shows us how to do that. Malaika mastered Parivrtta Trikonasana or Revolved Triangle pose recently, but with a twist. The 48-year-old used a stick or ‘danda’ in the practice.
Here’s how to do it.
*Avoid doing this pose if you have a neck or back injury.
Benefits:-
The pose strengthens and stretches the legs, and opens the chest which improves breathing, and helps aid balance. Doing it with a stick adds more pressure to the workout and keeps the core engaged.
No matter if you want to burn off those holiday cookies or achieve a healthier lifestyle, a home gym can be more convenient – and safer, as the pandemic continues.
For many people, the start of a new year means setting new fitness resolutions. A home gym can help you burn off all those holiday cookies or get in shape to start off a healthier year – and keep you safe from the pandemic. It’s not a necessity to have a dedicated home gym, but if you have the space, it can be a real luxury – especially if it’s well designed. To make it a place where you’ll enjoy spending time, give it some thought and concentrate on “It should have a pleasant atmosphere and suitable lighting.
Designers told us how they create a gym that is hard-wearing and a pleasure to use.
Choose a well-lighted room.
Although it’s nice to have adequate space for your gym, it doesn’t need to be a huge room. “It’s not the darkest and most obscure corner of the house; on the contrary, it’s a bright, sunny spot.”The gym should be located near a bathroom, because “chances are, you’ll want to shower after your workout.” If you’re going all out, add a steam room or sauna to the gym. Knowing which equipment you will actually use is important since there are many ways to work out, from free weights to elliptical machines. There is now a blend of technology and luxury in the gym, and that’s the best ever.” Interactive fitness systems like Mirror, Tonal, and Forme are as unobtrusive as a wall-mounted mirror or picture frame.
Develop a plan for Gym layout.
It takes more than stacking equipment in an unused room to design a home gym – it requires creating a layout that flows.”If there’s a treadmill, there needs to be space behind it, in case someone falls off.” As well as space between machines.”Electrical outlets are essential near machines like treadmills and Peloton bikes, so extension cords don’t run across the room add floor outlets directly below the machines. Leaving open space in the middle of the room will make your gym feel less crowded, and will also enable you to practice yoga, stretching, and calisthenics.
Address the floor and walls beautifully.
A gym’s flooring and walls should be durable and easy to clean. Another option is to use cushioned mats, which can be laid out separately in discrete workout zones across a hard floor of wood, laminate, or concrete. “I would recommend two mats – one for weights, one for yoga.” Mats can also be positioned under stationary bikes to dampen noise and catch sweat drops.
Pay attention to internal lighting.
You do not need to flood your workout space with the kind of overhead light you’d find in a commercial gym. Dimming multiple fixtures with multiple layers of lighting can provide a more inviting atmosphere and allow light levels to be adjusted to suit various activities.
Furniture and Accessories.
If you keep your gym clean and tidy, you will find it easier to stick with an exercise routine. Consider where you’ll store foam rollers, resistance bands, or boxing gloves when you’re not using them. In addition to providing a place to rest between exercises, benches, stools, and chairs can also be used to throw towels. Add audiovisual equipment to the room if you like watching TV or listening to music while you exercise. Consider installing a small station similar to a kitchenette when space permits. There is also a space for clean towels and a hamper for used towels. Our goal is to make it look and feel like a high-end gym as much as possible.
To make the environment healthier, MilindSoman said simple steps like joining a carpool, planting trees, cycling instead of driving, and quitting smoking play a huge role.
BY SAMAN LUQMAN
In order to raise awareness about air pollution, fitness icon MilindSoman rode his bicycle 1,000 miles from Mumbai to the national capital.
The 56-year-old barefoot marathon runner cycled 150-km a day to propose state gas utility GAIL India Ltd’s ‘HawaBadlo’ campaign that promotes use of cleaner fuel and healthy lifestyle to tackle pollution.
The ace started his journey from Mumbai on December 3, 2021 he reached the national capital on Sunday evening.
At a function organized by GAIL here to mark the conclusion of the run, the supermodel said small changes – such as walking or cycling for short distances need to switch over to cleaner energy sources as EVs and CNG would make a big difference to the world.
Soman, who prefers running over cycling, says he took to the bicycle after four years to test his physical fitness. “Actually it wasn’t tough.”
Every individual has to set physical goals and exercise daily.
“Nature did not create our mind and body for comfort. It is designed for challenges, hard work. If you don’t use it for what it is made for, it will degenerate,” he said.
The Green Ride passed through Maharashtra, Gujarat, Rajasthan and Haryana before reaching the national capital.
“If we eat healthy, live healthy, we won’t have to worry about the environment,” he said. “If we make right choices for individual health, consume as much as necessary, if we chose health less polluting fuels such as electricity, that is going to make a big difference.”
GAIL chairman and managing director Manoj Jain, the firm’s Director (Marketing) E S Ranganathan and Director (Finance) R K Jain were present on the occasion. While Jain said, he has always been at the forefront of the fight against air pollution.
More than two decades ago, the company began as a natural gas transporter and marketer and introduced CNG in the nation’s capital in a bid to combat pollution caused by alternative liquid fuels.
Its social media initiative ‘HawaBadlo’ which strives to raise awareness against the menace has reached netizens over 100 million times.
“As part of its commitment towards raising responsiveness for sustainable and environmentally friendly lifestyle GAIL partnered with ‘Green Ride – EkPehalSwachhHawaki Ore’ which is a unique initiative by MilindSoman to raise awareness and inspire people to do their bit towards cleaner air,” Jain said.
Soman said small steps like opting for a carpool, planting a tree, choosing to cycle rather than take a car, and quitting smoking play a huge role in making the environment healthier.
“Will continue to champion for this cause and other important ones through more such initiatives in the future,” he added.
Modern lifestyle has brought into use machines, made life easy and is limiting the scope of physical activity. Busy and hectic work schedule and mismanaged lifestyle accompanied with consumption of processed food has widened the scope for stress in people and specifically the younger generation. Research data by American Psychological Association states that around 61% of stress is caused due to work and job pressure. Apart from work pressure and job insecurity, there are significant other reasons causing stress. Broken or insecure relationships, financial insecurity, late night work schedule, pleasing others and developing impressions or failing to meet are a few reasons that are highly seen as a cause of stress.
Well, now to call it an everyday partner, stress is turning out to be the evil in human life. The transformation in the food habits and adoption of western culture had already brought quite havoc in the lives of people. Consequently, stress is adding as an inducing factor to disrupt the lives of people physically and behaviourally. Stress has two specific enemies to be termed in a layman’s language. One is cortisol and the other is adrenaline. The more a person gets stressed, the amount of these hormones increases and the body functioning gets disturbed posing serious health risks.
To be more precise, the fact that is of high importance is that there are risks of getting various diseases due to stress. The unmanaged lifestyle and work pressure not only makes the person feel worried but also gives a long term problem attached with it. A few of serious illnesses caused due to stress are:
Heart Diseases
Until now, we knew that long-term stress can result in heart attacks. But the closely produced fact found by scientists is that cortisol changes the colour of the white blood cells, thereby encouraging the cells to attach themselves with the blood vessel walls. This causes the formation of plaque, which is a key factor for heart related problems.
Depression and other mental disorders
Well, this is a previously known fact that stress is the major cause of depression and has everything to do with mental health. Also the research reports have stated that the cortisol level in severely depressed people was too high, which can result in permanent damage to brain cells. Stress plays with hormones such as serotonin, dopamine and norepinephrine that majorly affects the mood, appetite and sleep functioning of a person creating a chronic issue.
Ulcers and stomach problems
It has been found that stress is a major factor for weakening the immune system. As a result, the elevated level of stress in the body allows the bacteria to grow in the gut because of weak immunity. So, in problems such as stomach ulcer, indigestion, heartburn and ulcerative colitis, stress happens to be the ultimate reason.
Now, the question is do we have any solution for these stress related disorders? Can we not take the help of medicines? Is there a natural solution for this never ending stress issue? Fortunately yes, we have that effective solution that can give a new perspective towards life. And that magical solution is Yoga. Yoga has a solution for many illnesses and more importantly stress. It’s not just about the twisting and turning of the body but it’s all about the calmness that these activities provide to both body and mind. Studies have come out with the fact that people who practice yoga for at least 3 months have been found with lower cortisol levels. Although it is an ancient practice, it is giving after effects in the modern days and has been found reliable by many. Here are a few yoga asanas that will act as a cure for prolonged stress:
Balasana
This asana stretches your thighs and ankles and thus helps in relieving the stress by calming the mind. Apart from stress, it is also beneficial for people with neck and back pain. You just have to kneel down and sit on your heels. Now, bend forward till your chest touches your thighs and keep hands on side. Breathe lo9ng and deep and then come to the normal state. Keep repeating it for 10 mins and you can find it as a good way of stretching.
Paschimottanasana
Just like Balasana, this pose is a beneficial form for the spine and lower back. This asana is a great stress reliever, improves digestion and stimulates the liver. Sit down with your feet extended forward. Bend and hold your feet with your hand till your stomach touches your thighs. Stay in this position for about 30 seconds and then change back to normal.
Garudasana
This asana is also known a s eagle pose and is a best way for improving concentration and dealing with anxiety. Stand straight and cross your legs and hands like an eagle. Hold this position for at least 30 seconds and then rest back to normal. It also helps to calm the mind by making it focus on the body.
Sukhasana
To remove exhaustion and anxiety, this asna is the best remedy. This asana is a great posture corrector too and helps in lengthening the spine. You just need to sit down with a straight spine and extend your feet. Now gently bend your left foot and place it under your right knee and right feet under your left knee. Slightly twist yourself to either side and focus on your breathing. Hold one position for 60 seconds and then move to another.
The need of the hour is to improve our lifestyle, change our food habits and incline ourselves more to physical activities. Though we would find it hard to accept, in ancient times people were stronger because of mainly the physical activities and lifestyle. So, if ever you find yourself stressed, just go for a bit of yoga and relax your mind and body. It’s your body and you certainly need to take care of it.
By Virika
Fatness to Fitness is the most debated topic in today’s world. Most of the teens and young adults are influenced by movie stars and models who keep their bodies fit and healthy. The misconception of the youth is to reduce weight and look beautiful rather than staying fit and healthy. Men want to look hefty whereas women want to look slim and glam. As a result of consciousness of the outer appearance, people forget how they torment their body by taking steroids that damages the organs. Care for one’s body, the attention they give to the looks is appreciable but often people forgets to understand the primary goal of staying healthy and fit which helps us glow from the inside.
Fitness – A Sign of Self-love
A healthy life keeps an individual happy and cheerful. Spreading love to the world happens, when it overflows from within. Love and care that we give to ourselves help to create energy and a positive vibe around us. The first step towards self-love is being happy about how you look and feel great for the way you are. Taking a lot of inputs or comments from others about one’s appearance ruins their confidence and satisfying other ruins their happiness. Both aspects affect your health internally and externally. Fitness is not working hard in the gym or doing heavy workouts and torturing your body. It’s as simple as bringing small changes in the lifestyle like changing preference of taking stairs or taking a walk to the nearby store. Fitness is not only about the looks, it a way of pampering that you give to yourself. When you give up on something that you love to maintain your physical appearance is not self-love. It’s a way of punishing yourself; it’s an act of being unkind to oneself. Strict diets may look as if you look healthy but it’s more like injecting an adulterate a healthy vegetable or fruit to make it look fresh and attractive. Intake of all kinds of food helps an individual healthier and happier from inside and exercising helps an individual to energize and stays active all day.
Exercises – Power bank of the day
Everyone knows that exercising is good for health; keep us fresh the entire day and it is an important part of our daily lifestyle. But it looks like a herculean task that is ready to swallow us when we starting doing exercises. Most of us would have gone through this before. Have you ever thought why exercising or the workouts are so hard and painful? It’s because we fail to enjoy doing workouts. There are no ground rules for exercising. The ultimate aim of exercising is to stay fit and active. But not all of us understand that rather we are either concentrate on looks or calculating the calories that we had burnt on that day. Say, for instance, practicing for the cultural events at school or college always excited us. We never bothered about the amount of energy that we spend while dancing or enacting a play. Playing with children at home gives us so much happiness and joy; calories are burnt even in that process. Every individual is unique and their way of functioning of the body and mind is also different. It is important to identify your exercise routine to keep yourself healthy and happy.
Benefits of staying fit and healthy
Reduces health problems
Improvise mental health
Create rapid connections between the brain tissues
Strengthens the confidence
Trains to lead a systematic lifestyle
Exercises help us to move out of the comfort zone that opens the opportunity to new challenges in life
Gives more time and space for self-love and love others
Stay healthy and spread love!!!
By Akshaya Jayakumar
Ayurveda is the soul of India dating back to history’s older centuries when it was part of everyone’s daily routine. It is an ancient form of science since time immemorial. Ayurveda along with Yoga balances the body, mind and soul. Ayurveda is a medicinal form of intake whereas Yoga is a spiritual form related to soul including mental, emotional and physical fitness. Both of these lifestyle regimens help in the maintenance of health, promotion of good well being and prevention from diseases. Here are some tips to keep you healthy in this corona outbreak:
By Shivani Shukla
Pranayam (Breathing Exercises) Bunch of breathing techniques helps to detoxify body mind and soul. There are 7 techniques in all. The easiest one is Anulom Vilom or inhales and exhale technique. In this, you have to cover your left nostril and inhale from the right then cover your right nostril and exhale from left. Then do the opposite and keep on repeating this for 5 minutes at least. It boosts immunity, calms the nervous system and improves concentration.
Along with this eat ayurvedic food like moong daal to keep your body healthy. Usage of whole wheat flour (without sieving) must be done for preparing roti. Roti made out of jowar, bajra, ragi, maize (macca) are also having high fibre content. The use of white bread, nan, roomali roti and other maida preparations should be limited.
Put two drops of sesame oil/ mustard oil/ghee or Anu Talia (An Ayurvedic medicine if available)- It prevents premature greying of hair, baldness and ensures good sleep.
Fill mouth with Triphala decoction or other medicated oils – It prevents excess thirst, improves taste and maintains oral hygiene. It is also useful in managing the mouth ulcers and dryness commonly seen in Diabetes patients.
Application of oil daily e.g. Tila Taila (Seasame oil) – Keeps skin soft, improves blood circulation and removes waste. This helps in prevention of numbness of extremities due to Diabetes. Apply Tila (Seasame) oil or any suitable oil on head in sufficient quantity which enhances the strength of head and forehead and makes hair black, long and deep-rooted.
Not only this add some Yoga poses to your daily routine will rejuvenate you from inside out. Here are some easy to use yoga poses on a daily basis:
Tadasana (Mountain Pose):
In this yoga pose stand straight with ankles apart hanging your arms behind your torso. Land your ankles on the floor while balancing your body weight and raising your ankles. Release your shoulder blades away from your head while inhaling. This is the beginning pose for most of the asanas.
Kursi Asana (Chair Pose):
Stretch your arms above your head and move your legs slightly apart from each other.Push your pelvis as if you are sitting on a chair bend your knees and inhale. Come back slowly as you exhale. This energises both the body and the mind.
Vrikshasana (Tree Pose):
It begins with putting your right leg up high on your left thigh. Join your palms above your head inhale slowly and maintain balance. This strengthens the feet and back.
Sukhasana (Easy Pose):
This is the simplest one to do. It begins with sitting cross legged. Keep your hands on your knees by joining your index finger with your thumb while keeping your spine straight. This is also a meditation pose. It related the whole body.
Paschimottanasana (Seated Forward Bend)
Sit with your toes pointed outwards and your back straight. Breathe in while stretching your hands upwards and try to touch your toes while exhaling. Sit in this position as long as you are comfortable. Don’t do forcefully any asanas. It should come naturally and slowly. This asana strengthens the spine and pelvis.
Make a promise to yourself for better health care. Include these ayurvedic and yogic remedies in your daily life for overall fitness. These easy to do list will enhance your standard of living and will protect you from all the diseases. This will take just 10 mins of your daily routine. So don’t miss out on a healthy lifestyle.
Staying healthy is not easy but very important, there are many benefits to being healthy. Regular Exercising coupled with healthy and balanced diet goes a long way in keeping us energetic and healthy. It is essential to find some time to devote to one’s health, no matter how busy we are and whatever is our age.
Shivani Saxena
Exercising doesn’t necessarily mean that we need to enroll in a gym, one can work out from home also. For starters, one such exercise is Surya Namaskar. It has many benefits like.
Improved Better digestive system.
Maintaining blood sugar level.
Reduces anxiety.
Helps the body to detox.
Improves Sleep
Another variation of Surya Namaskar, ie doing it at a very fast pace is a good alternate of Cardio Exercises one can do in the Gym.
As the country battles the Covid’19 pandemic, yoga has been rediscovered as a mean to boost immunity, improve overall health and wellbeing. Lack of proper sleep, poor nutrition and stressful life all lead to a weakened immune system and leaves us vulnerable to sickness. Unfortunately many such bad habits have creeped in our lifestyle and we need to make a conscious effort to make the necessary changes in our lifestyle. Practising Yoga regularly and consistently is one such good habit we can adopt.
We should also not undermine the benefit of drinking lots of water, it keeps us well hydrated and helps the body perform better.
Stay healthy, stay safe.
Parental obesity is a hazard factor for obesity in offspring, with a higher probability for kids to be overweight or obese if in any event one of their parents is. Obese guardians are considered as risk factors for overweight/ stoutness of their offspring.
The relationship between overweight youngsters ‘and parental excess weight represents both gene and environment interactions. Our genes help determine body type and how the body stores and burns fat. But genes alone can’t explain the current obesity crisis. Because both genes and habits are passed down from one generation to the next, numerous individuals from a family may struggle with weight, says DR. KS KULAR, BARIATRIC SURGEON, MBBS, MS, F.M.A.S.
Along these lines, the expanding danger of adolescence or juvenile overweight in people with obese guardians may be because of their hereditary qualities or their living in a similar environment. Besides, youngsters usually imitate their parents. In this manner, dietary patterns and family lifestyle could have an impact on child eating behaviour.
Unfavourable parental eating patterns (including higher consumption of fried, fast foods, sweets) and a sedentary lifestyle such as low physical activity and prolonged TV and computer time may expand the danger of overweight and obesity in both parents and their children.
DR. KS KULAR, BARIATRIC SURGEON,also says, There is a parental contribution to the growing obesity problem among young children and teenagers. Youngsters are more likely to eat at least five servings of fruits and vegetables a day if their parents do. Oppositely, youngsters whose guardians eat fast food or drink soda are more likely to do likewise. Food advertising that targets children and youth has been linked to the increase in childhood obesity. Promoting by industries always objectifies girls and women, contributing to body dissatisfaction, eating disorders, low self-esteem and depression.
Both hereditary and environmental factors contribute to childhood obesity. Some environmental factors including parental overweight, shared family lifestyle, dietary habits, and financial status are linked to childhood overweight.
Activities described as lifestyle factors include doing sports, television consumption, or the use of computer games among others. Peer pressure, social convention and religious practices can all lead to determining behaviours related to obesity. A connection has been found between individual weight and friends’ and family weight gain. Juvenile weight is related to that of people of a similar age in the friend gathering. While spousal weight can likewise be connected, life partner decision may impact this. The physical outcomes, emotional well-being issues and victimization are associated with obesity in youngsters and teenagers.
An individual’s friend network may affect their weight. Adolescents are bound to put on weight if they have friends who are heavier than they are. Numerous overweight youth didn’t express familiarity with the long-term consequences of poor diet and being overweight, nor did they view their lifelong health as a concern. A person is more likely to become obese if a close friend or family member has put on certain pounds, even if the friend or relation lives many miles away.
Obesity is a genuine issue in our worldwide now, for adults as well as for children. In our general life, several youngsters are overweight and do not care about their weight and will simply eat anything they desire and do nothing about it. It has been believed that guardians feeding patterns are a major factor in whether a child is under or overweight. Senior author, Dr Clare Llewellyn from UCL, adds: “These results show that parents are not the ‘full story’ when it comes to a child’s weight, and blaming parents for being too controlling about feeding may be unfair.
By Monika Agarwal
Periods are natural but sometimes inconvenient part of women’s life. || Shalini G My monthly cycle would throw off my workout completely but I...
An unhealthy lifestyle (overweight and obese) is increasing Type 2 Diabetes in young people.
Regular exercise
Playing sports
Being proactive at job
Working for 8 hours
Yoga and Pranayama
Well balanced nutritious food in proper quantity at right time “Hitabhuk, Mitabhuk, Ritabhuj”
Maintaining ideal weight according to height. Ideal weigh = Height in cms-100
Regular exercise in morning is of very much importance as it leads to energy expenditure, overcomes insulin resistance and regulates glucose metabolism. Exercise in morning leads to physical and mental wellbeing. Though vigorous exercise causes fatigue, moderate exercise including sports has positive impact in maintaining glucose homeostasis. Playing sports is part of exercise with same benefits as it enhances stamina, breathing capacity, intellectual skills. Exercise and sports leads to release of endorphins which relieve stress and has positive effects on mood. Exercise has beneficial effects on plasticity of nervous system and motility of gastrointestine.
Type I Diabetes subjects should avoid heavy vigorous exercises like marathon, cycling long distance etc. Intake of well-balanced nutritious food in proper quantity at right time is necessary to keep away diseases including diabetes.
As mentioned in Ayurveda, Hitabhuk, Mitabhuk, Ritabhuk
Hitabhuk: One should eat only healthy foods which are beneficial and not harmful
Mitabhuk: One should never eat in excess. A person should eat according to his or her body constitution. We should fill 50% of our stomach with solid food, 25% with fluids and rest should be kept empty
Ritabhuk: One should eat according to the season. We should also follow correct time for food intake.
Avoiding high calorie diet including unhealthy junk foods is the key to prevent overweight and obesity which leads to diabetes. Recent epidemic of non-communicable diseases is because of unhealthy lifestyle, overweight and obesity. Diabetes, Hypertension, Coronary Heart Diseases, Metabolic Syndrome, NAFLD – Non Alcoholic Fatty Liver Disease is spectrum of illness due to root cause of unhealthy lifestyle which leads to obesity. Thus one should maintain ideal body weight (which equals Height in Cms minus 100) by doing regular exercise, playing sports and following healthy diet plan.
Being active and working 8 hours a day I essential for healthy lifestyle. Either physical or mental work helps in avoiding sedentary lifestyle which leads to diabetes. A person should be proactive at job, agile thinking of process which creates sense of wellbeing. Studies have shown that there is a positive impact on one’s own health with such state of mind. Everybody should focus on development and contribute for the same. 8 hours smart work is healthy lifestyle.
Yoga and pranayama have their own benefits which are yet to be elucidated scientifically. Practice of Yoga and Pranayama overcomes insulin resistance and improves insulin secretion. It should be part of our daily routine for healthy lifestyle, preventing diabetes.
No exercise, no sports, no work, irregular binge intake of junk unhealthy food leads to obesity causing Type 2 Diabetes in young people.
Watching TV for long hours, playing games on mobiles, long night hours should be avoided. Screen time should be regulated as per age and work otherwise leads to unhealthy lifestyle.
Reading articles on fitness, benefits and advantages of moderate exercise and sports, usefulness of Yoga and Pranayama will create motivation to do the same until it becomes a part of one’s own routine. Following above will lead to healthy lifestyle and positive impact on one’s personality.
By Monika Agarwal
(Input – Dr. Sheetal Reddy Desai, MD – General Medicine, MBBS, Fellowship in Diabetes, Fellowship in Gastroenterology, Apollo Clinic HSR Layout)
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