For most of us health goals are often geared towards outward appearance and the number tipping on the weighing scale. Although, these are some of the important indicators of good health, but often not enough. Healthy cholesterol levels, heart rate, lung capacity, good mental wellbeing among other things, are a measure of fitness irrespective of fat content. Let’s accept, beauty comes in all shapes and sizes, thus, health and happiness should be the goal.

Here are the reasons why being thin and healthy are 2 different things:

It’s important to understand that being thin doesn’t necessarily make you healthy.

1. Understanding Fats

Fats deposited just beneath the skin are not of much harm than fats that surround deeper tissues and vital organs such as liver, kidney, heart etc. These are called visceral fat that you get from consumption of food high in saturated fats such as Cheese, butter, biscuits, cakes. And also lack of physical activity further adds to the fat-build up leading to the early onset of health problems.

Therefore, good health doesn’t always come only with a great body, but as a result of healthy behaviour that involves eating right, regular exercise and ofcourse good mental health

2. Missing regular health check-up

If you are under the impression that regular health check-ups for things like diabetes, cholesterol or blood pressure is meant only for specific people, then you may be wrong. Regular health check-up should be a part of your lifestyle irrespective of your body weight, and skipping one could lead to chronic health disorders at later stage.

3. Eating the wrong way and skipping exercises

Eating right doesn’t have to necessarily mean eating calorie controlled snacks or food. Here, moderation and eating the right way is the key. Fad diets, crash diets, low calorie diets are only known to aggravate eating disorder than controlling accumulation of fat. Thus, follow the principle of burning what you eat with a good mix of exercise; this can help your body convert fat into energy.

Steps to ensure a healthy lifestyle
• Do not get obsessed or stressed with your body weight. Instead focus on adapting a healthy lifestyle. Drastic lifestyle changes to lose weight may not be futuristic but would only end up disturbing your metabolism and immune system.

• Make health check-up a part of your lifestyle. Opt for an annual master health check up or blood test to pick-up early signs of low HDL cholesterol, blood sugar and blood pressure to address them on time.

• Mental wellness could also go a long way in giving you a sound health. Yoga or meditation could be a great way to achieve this.

References:

www.foodworldnews.com
http://blackdoctor.org/
www.personaltrainersinhouston.com
infinityhousemagazine.com/

Picture Courtesy

ywcampls.org

lifehack.org

fitnesskites.com/

The usual morning routine of walking or jogging won’t be the same when summer sets in. The humidity and scorching heat in the mornings can affect your outdoor workout. But you needn’t worry about your fitness regime going for a complete toss.

Here are five exercises that you can try at home to keep your fitness schedule intact:

1- T-stabilization pushups
Move into a plank position with your hands stacked beneath the shoulders, hips in line with the shoulders and feet, and core engaged. Lower into a pushup. As you return to the original position, shift your weight to the outside of your left foot, stack the right foot on top of the left, and reach your right arm high toward the sky. Hold this extended side plank for a moment before returning to the original position. Complete another pushup and find a plank on your right side. Continue repeating at your own pace for one minute.

2- Bicycling on the floor
Lie flat on your back on a yoga mat with your legs bent and feet flat on the mat. Flare them out to your sides and place your fingers just behind your ears. Contract your abs, move the legs in a pedaling motion, touching the left elbow to the right knee. Focus on keeping the abs contracted during the entire exercise. Do not pull your head toward your legs with your hands, as it may strain your neck.

3- V-ups
Lie flat on your back with your legs and arms stretched out. Then, as you come up, your hands and legs should meet in the middle to make a ‘V’ shape. Repeat this 10 times.

4- Side Winders
Lie on your back with your legs in a table top position. Then, slightly lift your shoulders off the ground. Move your hips side to side while your upper body stays in a neutral position. Do this 20 times.

5- Squats
Stand with your feet hip-width apart. Lower yourself gently, like you are going to sit on a chair. Keep your toes behind your knees and push your weight on your heels. Straighten your legs to raise yourself back up. Keep your abs in and don’t lean too far forward as you lower yourself. For extra toning, hold weights in your hands as you squat.
These simple exercises need minimum/no equipment and can be done from the comfort of your home. Try them and tell us if they worked for you!

Picture Courtesy:

bloomtofit.com

tipsfordieting.com

citystyleandliving.com

businessinsider.com

personaltrainerinbrisbane.com.au

References:
http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/This-summer-personalise-your-workout-to-get-in-shape/articleshow/51586506.cms
http://www.huffingtonpost.com/entry/outdoor-workout-circuit-gifs_n_7520244.html?section=india
http://www.active.com/fitness/articles/5-best-core-exercises-for-summer-ready-abs

 

Its summer and all you really feel like eating is ice cream. Waking up is hard, working out in this heat is harder, and yet, you’d like to stick to your exercise and fitness goals as much as possible. Right? Well, its possible. Here’s how:

1) Cut yourself some slack: Don’t expect great performances in the gym or perfect nutrition a 100% of the time. The heat will make it hard for you to put in a good workout every session, and that’s ok. If you got yourself to the gym at least 3 times a week and your nutrition was good 80% of the time, consider it done and dusted. You’ll see results anyway just because your body is working way harder than you think it is.

 

2) Stay hydrated: There’s nothing cool or new age about water, but it is a game changer. Dehydration can lead to poor energy levels, decreased performance in the gym, constipation and other more serious illnesses.

Drink at least 200 ml of water for 20 minutes spent working out, even if you’re not thirsty. Carry fruit juice with a ½ tsp of salt to the gym and sip on it during your workouts.

Everyday, aim to drink no less than a litre of water for every 25 kgs of bodyweight

3) Plan your cheat meals: Allow yourself 1-2 meals a week where you indulge in something you love.

4) Drink coconut water: Its natures own electrolyte-packed rehydration agent. 1-2 a day is a great addition to your summer.

5) Freeze your favourite fruit juices by pouring them into ice trays. When you’re low on energy and craving an ice cream, these make for a much healthier, refreshing snack.

6) Catch a tan: Indian skin contains more melanin, which inhibits the absorption of Vitamin D. Vitamin D is essential for a host of important functions, including but not limited to, metabolism and muscle function. Avoiding the sun for vanity will only make you weaker, so go out and get a nice healthy tan (Always wear sunscreen to protect yourself from the UV rays though). Your body will thank you for it.

Article by our collaborator, Jyotsna John, is a fitness enthusiast who turned her passion for fitness into a full time career. She has travelled to UK and the US and studied a lot about fitness while she was there. She has a list of certifications, and is currently a trainer at The Unit, in Chennai.

Picture Courtesy:

fitday.com

foreverfitness24.com

Having a toned, fit and firm body like our favorite Bollywood actresses is always a dream. But getting there requires ample mental strength and focus. For, to have toned arms and flat bellies like them, you have to follow a rigorous workout regime and a diet plan that will provide you substantial nutrients and energy to carry on for the day. Bollywood actress, Jacqueline Fernandez explained her fitness mantra clearly through her social media account and here is how you too can follow her fitness goals:

1. An hour long workout daily will help you stay fit and active. If you do not like heading out to the gym, do some cardio or dance to your favorite numbers – which is an exercise in itself.
2. Yoga and stretching is the best way to attain flexibility. Either you opt for yoga classes or do it on your at home. Yoga is one exercise that can be done from any place and with hardly any equipment except a yoga mat.
3. Diet also plays an important role in your fitness regime. Protein shakes post a hardcore workout will help you regain your strength. Meanwhile, your three course meal should include a good mix of carbs, proteins, and veggies.

4. Keeping nuts and dry fruits in your bag can help you get over those hunger pangs during long travel, or those extra-long hours at work or can be a good snack in between your meals.
5. Walking as much as possible is another good way of keeping your body active. Avoid vehicle where you can simply walk a few miles.
6. Drink plenty of water to keep yourself hydrated and energized throughout the day.

7. Do not push yourself too hard. While having a fitness regime is good, overdoing it is not. Start with a half an hour walk and yoga to get your body in sync, and slowly get on with doing core workouts.
There is no rocket science involved in getting a healthy and toned body. It is just a conscious following of a workout schedule on a djaily basis, eating the right food, and keeping up with it that finally matters.

Picture Courtesy:

getmascular.blogspot.com

yimg

gngmagazine.in

References:

http://www.idiva.com

http://www.vogue.in/

http://timesofindia.indiatimes.com/

http://www.bollywoodshaadis.com/

 

Yoga is one of the easiest forms of exercises to import into your lifestyle. It involves creating a dynamic state of evolution in your body – in that your breathing and movements assist in flexibility of your muscles and a stronger and suppler body. When you are pregnant and do yoga, the benefits don’t just accrue to you, but to your little one, too. Here are ten reasons why you should do yoga for a fitter and more comfortable pregnancy:

1. Yoga helps improve your stamina and strength, particularly your core strength. This enables you to carry the weight of your little one without much ado. With constant practice,your hips, back, arms and shoulders get stronger.

PC: www.yogakulaleeds.co.uk

2. Yoga also helps you with your balance, internally, and physically with your hormones.Pregnancy increases progesterone and oestrogen, which in turn causes fluctuations in yourmental and physical balance. Focusing on holding and breathing through each pose will helpfine tune the balance, both physically and emotionally.

3. Yoga helps relieve tensions – particularly from the back, neck and shoulders. This isespecially important for pregnant women, since they carry their baby’s weight in their bellies.

4. Yoga is a good way to relax the nervous system. By breathing deeply, one goes into the parasympathetic mode, and this helps one to relax, allowing all body processes to operate smoothly.

PC: www.parentherald.com

5. Yoga is also a good way to prepare for labour, and to help your body transfer into a state of comfort through breathing.

PC: www.cleartrip.com

6. Doing Yoga regularly helps one connect with themselves, and to focus their attention on what is going on within themselves. For pregnant women, with the tremendous changes in mind and body that are going on, Yoga is a good way to stay in touch with oneself in peace.

PC: www.yogaexpertguru.com

7. Yoga helps improve blood circulation and keeps the muscles supple and strong.

PC: www.callhealthylife.com

8. It also helps women manage their breathing, which comes in handy to keep the blood pressure levels and the heart rate regulated without any difficulty.

9. Yoga also has specific asanas or postures for specific issues, and constant practice can help address these issues in advance while also guaranteeing foetal health.

PC: www.fittamamma.com

10. Yoga offers a way to stay in shape during pregnancy, by burning away all the calories that you don’t need to pile on, and keeping your body both fit and healthy.

Sources:

http://www.fitpregnancy.com/exercise/prenatal-workouts/10-benefits-prenatal-yoga

http://www.artofliving.org/in-en/yoga-for-women/yoga-and-pregnancy

http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/Yoga-poses-for-pregnant-women/articleshow/50962134.cms

http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/Top-8-Yoga-postures-for-

pregnant-women/articleshow/14820868.cms

Trying to get active? A good lifestyle is one that involves a lot of healthy activity that not only sharpens your body, but your mind as well. It is a big deal to have to juggle work and fitness, and to remain committed to a dedicated fitness routine – so one of the ways to remain fit is to stay active. It gets tough if you have erratic schedules and crazy workloads that make it difficult for you to gauge, comfortably, what your schedules are like ahead of time.

Here are some ways to ensure that your body gets enough activity without you having to set time for it!
1. Never skip breakfast! An active lifestyle comes from a healthy breakfast. Eating your last meal only at dinner, you shouldn’t be waking up to an empty stomach – besides, skipping breakfast will lead you to be sluggish and binge-eat later in the day.

2. Start by consciously including more activity in your lifestyle. You can opt to walk to work, or walk back home from work, or if you are adventurous enough, perhaps even bike it to work. Use the stairs instead of the lift, and walk about to get your stuff done. You can also make an effort to walk about to do your own tasks rather to have a subordinate bring you things to your desk.

3. Include the five core activities in your day consciously: Always make sure that you bend, stretch, squat, reach and twist. Keep your things in a way that you will have to get off your chair to reach out to get them – use shelves, use place holders under your desk, and even arrange your things in a wider setting that helps you get up and walk to it.

4. Walk your pet! If you are a pet owner, nothing works better than to walk your pet and get some exercise into your regimen. Even if you don’t want to do it for yourself or for your own workout or wellbeing, your pet needs to get out of its confined spaces into the outdoors  and that is more than enough of a way to help you get your day’s workout quota in order.

5. Use a gym ball instead of a chair: Sitting on a gym ball makes more sense than on a chair – the continued process of balancing yourself on the gym ball will help you keep your core working, and strengthen your back and leg muscles ably. It is a clever way to keep your body running, and to sustain the metabolic rate.

6. Keep track of your mind: Being active in mind is as important as it is to be active in body. Do a bunch of puzzles every now and then, look at nature, look at optical illusions, indulge in drawing or doodling, and it will help you expand your mind capacity.

7. Play a sport: Blow off steam and get into circulation with your friends by playing a sport of your choice. Whether it is badminton or a good round of tennis, competitive swimming or even volleyball, keeping some activity alive on your front can help your heart health improve, and keep your weight in check. Competition brings your adrenaline to fore, and even if it is just an informal sport, being at it helps!

References:
http://timesofindia.indiatimes.com
http://www.indiatimes.com/
http://www.indiatimes.com/
http://food.ndtv.com/

Picture Courtesy:

healthywesttexas.org/

Pixabay

mychicagotherapist.com

Knee pain(Not Injury) is one of the most common reasons for people giving up exercise altogether. It can be caused by overuse, trauma and in todays’ world, by postural imbalances created by working at a desk job.

I’ve written about how the human body was designed to move, and how, in the absence of movement, it deteriorates. And yet, most of us have jobs that require us to sit still for long hours, often crouched in front of a computer.

Those of us who exercise have witnessed first hand, the human body’s ability to compensate/adapt to accommodate the demands we place on it. The human body is a master compensator, it will find the easiest, most efficient way to survive the conditions we hand it.

So how does it compensate to help us sit for long hours without pain?

-> It shortens the distance between the hip and the front of your leg(in lay mans terms) so that the seated position where the knee makes right angles with the leg is easier to maintain, causing tight hip flexors, hamstrings, quadriceps and calves.

-> Your chest will tighten in an effort to help you sit hunching forward, and your neck will follow.

-> Your upper back, as a result of being constantly stretched forward will weaken and eventually not be able to do its job properly.

What does all this translate to? The entire anterior chain(front) of your body tightening/tilting forward(little by little) so that the crouching position needed to sit long hours is easy to maintain.

There are several problems that arise from these imbalances, but we will address only the knee pain that(usually) comes with these imbalances.

Pain in the knee can occur either, just above the kneecap, just below or to the side.

Above the kneecap: Usually brought on by quadriceps so tight, your knee caps are being pulled upwards. Can also be brought on by poor squatting form(allowing knees to go past your toes).

Below the kneecap: the source of pain is the patellar tendon, which connects the knee cap to the top of the lower leg.

Under the knee cap – pain from excessive compression of the knee cap and from arthritic changes underneath the knee cap. Long distance runners will be familiar with this one.

Outside your knee cap : Often from a tight iliotibial (IT) band. It also can be due to ligament strain.

So what can you do to prevent these pains/if you already have them, to ease it up a little bit?

Giving up exercise is not the answer. Foam Rolling, stretching the tight muscles out and strengthening the opposing, weak muscles are what will help you live pain free.

Postural correction also helps. Learn to fire the glutes(not the quadriceps) when you walk/climb the stairs. Do not walk on your toes. Perform corrective exercises to help you restore function to your largest muscles. Learn to squat correctly. Switch exercises out the second you feel pain. And STRETCH.

Most importantly, remember, im not a doctor. If the pain persists, get over to one. Sometimes a simple regimen of stretching and myofascial release is all you need to make a world of difference. Other times you may need more intervention. Don’t use this blog in the place of good old common sense.

The Author, Jyotsna John, is a fitness enthusiast who turned her passion for fitness into a full time career. She has travelled to UK and the US and studied a lot about fitness while she was there. She has a list of certifications, and is currently a trainer at The Unit, in Chennai.

Picture Courtesy:

kneestrength.com

http://chronicpainblog.com/

hillpromotionpt.com

Regular cardiovascular exercises are one of the foremost forms of exercise that your body needs, both, to keep fit, and to stay in top shape and good health. While for most people, this is achieved through a session at the gym or in the pool, there is a fun option that takes you outdoors, and is just as good, if not better. Cycling is simple. All you need is a good quality cycle and a good pair of shoes, some comfortable clothes and some space on the street or a park.

Cycling everyday will keep you healthy and fit – but it really is your best investment for your health for the following reasons:
• Cycling is highly efficient as an exercise simply because it burns calories. Adding intensity to your cycling session through slopes and inclines, rough and tough terrains and increased durations can help you stay healthy and lose all those unnecessary and empty calories that your intake may be piling on you.

• Cycling is perfect for your legs, and helps strengthen your lower body and creates a sense of agility and a heightened sense of metabolism.
• Cycling helps influence weight loss, especially with the right kind of intensity and time duration, and the manner in which your body responds to Cycling. It is a good tool to help keep your muscles supple, and when the metabolic rate rises, helps it burn all that excess fat.

• Cycling helps keep your heart healthy and supple. When you do intense cardiovascular exercises, the heart rate rises. When the heart rate rises, there is an automatic increase in the amount of blood pumped, and this spike in the pumping of blood helps increase the supply of blood to the body’s organs, and helps reduce bad cholesterol, thus keeping the heart healthy.
• Cycling can also boost your mental health significantly, since it helps keep you buoyed, happier and in good spirits, while also helping you reduce your stress levels and improve poor memory. Studies link regular cardio exercises like cycling to reduce the risk of Alzheimer’s and dementia related illnesses.

• Cycling is convenient and easy to do at whim, for all you need in order to run is to get on a cycle, wearing a good pair of shoes, some comfortable clothing and some open spaces.
• Cycling also helps get rid of toxins in the body, because it breaks your body out into a sweat, that helps release all the toxins from your system.
• Cycling is good for the skin – all that sweat and toxins in the pores are sent packing, and your skin is left glowing, and free of acne and blemishes.

Picture Courtesy:

cdn1.tnwcdn.com/

watchfit.com/

Pixabay

References:
http://timesofindia.indiatimes.com
http://www.mensfitness.com
http://www.nhs.uk