Shilpa Shetty has been the undoubted glam queen of Bollywood. Whether it was in her absolute show of style at Big Brother, or if it was in being a brilliant business baron with owning and managing her IPL team, she certainly knew her way around life. But what takes the cake, though, is how beautifully she has achieved the body of her choice without compromising on health.

A combination of diet and exercises, Shilpa Shetty’s regimen comprises yoga, most significantly – and she’s carved her own niche as a practitioner and teacher, herself. When the practice began, Shilpa was not decidedly as serious about yoga, as she became with time. With the help of her own instructor, she discovered the soul connection that yoga brought to her everyday living – bringing on the rejuvenated state that her mind, body and soul needed for its smooth functioning.  Working towards flexibility and agility as the core goal, she also finds that it helps improve and enhance concentration, and how the body functions as a natural corollary. Using music to help get the relaxation going, she works out in a way that there is not just a physical workout, but also a rigorous and active mental rejuvenation going on. The use of yoga for her personally involves finding a way to release stress and relieve herself from tensions, while also increasing vitality.

Even as her fitness regimen is all consuming in terms of the wholesome approach, Shilpa Shetty is clearly conscious about ensuring not to go overboard. Eating healthy food in moderation and ensuring that she eats on time, her fitness regimen is complemented well by her diet.  The approach to fitness as a mind, body and soul concept, as a mechanism that can comfortable propulsion for the longevity of her well being makes Shilpa Shetty a worthy fitness role model.

References:

http://www.mensxp.com/health/yoga/2946-fitness-tips-from-shilpa-shetty.html

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For the fashion conscious and the health conscious alike, women on the silver screen in Bollywood have been a benchmark of sorts. While size zero fads, overtly sculpted looks and even the emphasis on the super skinny frame may have stirred up some controversy, all said and done, these women are invariably fashion icons, and their fitness regimen are talking points for many women. Here are five Bollywood Divas and a glimpse at their fitness secrets.
Bipasha Basu: The perfectly toned and chiseled body that Bipasha Basu has come to be known for is a result of kickboxing routines that are of a high intensity. Jabs, kicks, punches, hooks and up-cuts come together to create a strong core, well developed arms and legs, and creates a lot of inner strength. Bipasha’s cardio training was also well supplemented by a good amount of weights and conditioning routines, which has helped her sustain the chiseled look.
Malaika Arora Khan: From her Chaiyya Chaiyya days up until now, Malaika Arora has remained perfectly fit – enough for jaws to drop if they don’t already know that she’s a mother. Her figure remains in place with a solid round of aerobics, yoga and hip hop dancing, as the emphasis in her fitness routine is to sweat it out and to build muscle and strength.
Neha Dhupia: Even if Neha Dhupia isn’t quite on the top list of actresses in Bollywood, she is pretty high on the fitness quotient. A combination of squash, swimming and athletic training, Neha Dhupia relies on an eclectic mix of aerobic and anaerobic exercises for the burst of cardio that keeps her fit and in a brilliant figure!
Deepika Padukone: Deepika Padukone’s long legs and athletic figure is easily one that most women seek out as a benchmark. Pilates, strength training and badminton come together in a comprehensive fitness regimen that is also peppered with dance that includes kathak and jazz, and even a bit of yoga.
Kangana Ranaut: If you watch Tanu Weds Manu Returns, you’ll find a drastic change in Kangana – and not in the way that makes her terribly starved, but rather more healthier and fitter than ever before. Her fitness regimen includes high impact exercises in the gym, with arduous work outs to exercise each muscle group copiously.
Chitrangada Singh: Chitrangada Singh is perhaps the ideal when it comes to fitness. Not a size zero, but rather a healthy and yet well toned body, Chitrangada’s regimen is a mix of gymming, cardiovascular exercises and strength training.

References:
http://www.bollywoodshaadis.com/articles/top-bollywood-divas-and-their-fitness-secrets-1721/page/1#slide

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Sitting hunched before your desk for long hours leaves you with a tremendous burden on your mental and physical health. One of the foremost problems that the modern lifestyle brings with it is a sedentary existence, where even so much as spending time in open spaces outside has become a difficult thing to factor into the average workday. The best way to do ensure that you overcome the sedentary ways of such a lifestyle is to factor in a work out while you’re at work. Here is a glimpse at a few ways to do just that.
– Run on the spot! Sure, it probably sounds like a random activity to throw into your workday, but if you get off your desk and run on the spot for a good minute’s worth every few hours, you give your body a burst of energy, and helps circulation, which keeps you mentally and physically active. The exercise is a perfect way to give your body a cardio boost, and engage your body in entirety.
– Take a brisk walk. There are plenty of instances where you take a break while at work, to perhaps grab some coffee or to just munch a snack in the cafeteria. Instead of looking for a snack, a better alternative for you would be to take a nice, brisk walk and return to your desk. The burst of adrenaline and the exposure to the spaces outside the confines of your workstation can make you a whole lot more productive and your body on active mode.
– Jumping jacks are a clever way to work out in the course of your day. The fun part is that you can even do it sitting down! Sit down with your back straight and your knees bent and legs together with your toes touching the floor lightly. Quickly, open your legs and flex your feet and land on your heels with your arms touching overhead, and then return to the start position. Try to do this as fast as you can so your body begins to gain from the exercise.
– Skate about. No, this does not mean indulging in a pair of roller skates, but rather an adaptation of the exercise. Sit on the edge of your chair, bend the right knee out to the side and extend your left leg out straight towards the side. Keep your toes pointed. Extend your arms and lean forward, reach the left arm to the right foot and raise your arm above, behind your body, and twist through the torso.
– Make sure to include the regular activities of bending, stretching, squatting and reaching in your everyday activities. This will help keep your body flexible, supple and the blood in circulation.
– Knee lifts and leg lifts help to tone your quadriceps, inner thighs and abs. Sit on the edge of the chair, extend your leg out straight with the other foot on the floor, and then switch. Another variation is to bend your leg and lift the knees up in alternation.
References:
http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/Guide-to-working-out-without-leaving-your-chair/articleshow/45832647.cms

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Chandler Bing, the much loved FRIENDS character, said, “Oh, yeah, I’m a gym member. I try to go four times a week, but I’ve missed the last… twelve hundred times.” If this sums up your narrative, stop right there! Regardless of whether you’re a seasoned gym veteran or a first timer, here’s how you can make your workouts a whole lot more effective and efficient.
– Make it a point to invest sometime in a trial. It is always good to know what you’re getting into. It doesn’t help you to invest a lot of money in something that you’re either not interested in, or does not give you what you’re looking for. Whether you’re already into fitness or not, this is an important step, for a training regimen should compliment your body and give it what it needs.
– Be regular! Your gym membership isn’t about exercising your wallet, but about exercising your body! Don’t let your money go waste if you’re planning to warm the benches. If not for anything else, feel motivated by how much you invest monetarily to surge ahead and workout.
– Eat a quick but light snack before setting off for the gym. The worst thing you can do is to hit the gym without eating, or on a completely empty stomach. You need to have some energy to work out, and being fatigued won’t get you there!
– Stock up on the protein. Your muscles need to gain strength to be able to work out comfortably, and to rebuild themselves. This can happen only if there is sufficient protein – but don’t overdose on it, because your kidneys need protection, too!
– Plan your workouts and identify where you’re headed. Go to the gym with a goal, and work towards achieving that goal. From drawing up plans with your trainer to actually implementing them through diet and workout charts, go the whole hog to derive the best out of your time in the gym.
– Make a workout buddy and stick with them. To get the best out of your workout and to stay encouraged and motivated, find a workout buddy who won’t slacken on you, and yet push you to do your best so you achieve results and stay committed.
– Maximise your experience at the gym. Use the help of trainers, find out how you can slowly build into your workouts, how you can maximise your calorie-burning capacity, and how you can strengthen your muscles all at once.
– Don’t stick to the same thing. When you keep following the same regimen, your body tends to plateau and does not gain anything from repetitive exercises.
– Don’t work out all the time! Make sure that your body gets adequate rest and intervals between your workouts. A five day work out week with two days in between as a rest for your muscles so you don’t wind up in a state of fatigue is a good idea. As much as your body needs an active work out phase and routine, you also need to have an active recovery routine in place.

Reference:
http://healthmeup.com/news-diet-fitness/10-tips-to-help-you-make-the-most-of-your-workout/15052304

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Your knees are one of the most important joints in the body. Unlike most other joints, the knee has its own inbuilt protection in the form of a knee cap or a patella. Protecting your knees are exceptionally important. While people think that exercise can harm the knee, it is actually the converse that is true. Exercise helps your knee gain strength, and assists it by supporting it through infusing flexibility. Here are some simple tips and exercises to follow for your knee’s good health and wellbeing.
– The most important thing to keep in mind while exercising, not necessarily only your knee, but every kind of exercise, is to make sure that you warm up right. Warming up is very important because it wakes up your muscles to the changes that exercise will bring them.
– To exercise your knee comfortably, the first thing you should do is to indulge in some leg raises. You may lie on the floor on your back and bend one knee. Keep the foot flat on the floor and the other leg straight, and then, slowly raise the straight leg as high as you can. Do about 15 counts on each set, and go up to three sets.
– Another useful exercise is prone leg raises, where you lie on the floor on your stomach. Tighten your bottom and leg muscles in one leg, and then raise that leg. Do a set of 15, and go up to three sets. Prone Leg Raises can also be useful in strengthening your lower back.
– An alternative to leg raises are in the form of quadriceps exercises. Quadriceps are the muscles above the knee. Lie down on the floor onto your back and tighten and release your quadriceps muscles on each leg, holding the tightened position for 5 seconds each. You can do 10 repetitions on each leg.
– Walking is one of the best form of knee exercises, provided you wear the right kind of shoes. However, a variation of walking in the form of seated marches can help work the knees out comfortably. Sit down on a chair and do a march on the ground, like you would were you standing. Do 10 repetitions on each leg.
– If you already do have a good knee but just want to strengthen it, hamstring curls are helpful exercises. Lie down on your stomach on the floor and bend your knees, so that you bring your heel close to your bottom. Repeat this 10 times on each leg. When you get better, try doing the standing variation where you bend your knees and touch your bottom while standing.

References:
http://healthmeup.com/photogallery-diet-fitness/exercises-for-bad-knees/15051247/7
http://www.healthline.com/health/osteoarthritis/easy-excercises-knee#Overview1
http://www.webmd.com/pain-management/knee-pain/ss/slideshow-knee-exercises
http://www.knee-pain-explained.com/knee-strengthening-exercises.html

Picture Courtesy: westonmedicalhealth.com

Staying fit and healthy also involves doing a certain amount of exercise. This is especially valuable when you have a high stress job that takes up your time. Given that it takes up your time, how can you optimise your schedule in a way that you do not neglect fitness? We’ve got a couple of simple yoga poses that you can do every now and then while taking a break from work. Get up and join us for some yoga on the move!
– The Tree Pose: A simple pose that needs you to stand up on your toes and then come back onto your feet squarely on the ground, the tree pose encourages your body to stretch and to expand your lungs so you can breathe in fully. The pose can be done at any time, and is a good way for you to get out of your work desk for a quick minute and then get back to work, refreshed.
– The Happy Pose: The pose is really easy to master, and just requires you to sit on a chair and cross your legs. All you need to do is to breathe in, aligning your head, neck and spine in a straight line, lengthen your neck and spine then breathe out by dropping your chin to your chest. Keep your body relaxed throughout for the best results. You can do this at any time in the day, and the best thing is to do five breaths at a time. It is a boon for fatigue!
– The Seated Twist: Sit on your chair and keep your hips even and in line with each other, with your knees too in line with each other. Put your left hand on your right knee and twist the upper body towards the right. Look back with your eyes. Come back to the centre, and repeat this on the left. It is a perfect tool to strengthen your back and your spinal nerves.
– Shrugging your shoulder: Sometimes, pressure can leave your shoulder in a bit of a lock, and you might feel the weight of an invisible ball of stress on your back. Sit comfortably and elevate your shoulders till they come close to your ears, and send them back down to the starting position. Doing this a few times will relieve you of your stress and relax your neck and shoulders.
– The neck stretch: Drop your chin to your chest and hold it down for ten or fifteen counts, then, raise your head and look ahead, before you repeat the process a few times. Close your eyes to introspect during the stretch, and find yourself relieved of all tensions in your neck and back!
– The arm stretch: Interlacing your fingers, stretch them straight ahead of your shoulders, and then slowly raise them upwards towards the ceiling. A few rounds of this stretch regularly and you’re as fit as a fiddle, rejuvenated and free of all stress!
References:
http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/Ways-you-can-practice-yoga-on-the-move/articleshow/47013943.cms
http://www.thehindu.com/features/metroplus/yoga-on-the-move/article6225507.ece
http://www.thehindu.com/features/metroplus/fitness/yoga-on-the-move-find-a-way-out-of-fatigue/article6708139.ece

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Teenagers lead tremendously packed lives, as they divide their time between school, tuitions, co-curricular and extra-curricular activities. Given the limited time they have on hand to attend to their fitness needs, teenagers are more susceptible to obesity and weight gain owing to long hours of being hunched over school work and getting less activity.
Teenage fitness is important for many reasons. The first and most significant reason is that teenage years are the formative years in terms of health, laying the foundation for the future. Consequently, obese and overweight teenagers are on the path to a future beset with lifestyle diseases such as high blood pressure, cholesterol, heart problems, diabetes, hypertension, which in turn leads to unhealthy life.
The second reason why teenage fitness is important is because it reduces stress and encourages greater levels of concentration and productivity. By allowing time to incorporate exercise and fitness, teenagers are opening their minds and bodies to a state of near-low-stress functioning, which improves the extent of their retention capacity and their application of what they learn.
Eating healthy is very vital for teenagers since their formative years require the touch of nutrients to the greatest extent. A balanced diet is especially important because it gives them the healthy nutrition that fast food cannot comfortably offer. Teenagers need to set the ball rolling on health for the future by eating right and staying away from too much junk food and unhealthy eating habits.
Finally, teenagers gain amply from a sense of discipline and mental fitness by indulging in a good and healthy fitness regimen. By eating foods that are natural and cooked healthily, by exercising regularly, by sleeping on time and waking on time with a minimum of 6 to 8 hours of sleep within, and by choosing a more active lifestyle, teenagers create habits that they remember and carry on for years to come.

References:
http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/Why-exercise-is-important-for-teenagers/articleshow/46968372.cms
http://exercise.about.com/cs/exercisehealth/a/teenagers.htm
http://teens.webmd.com/aerobic-exercise-for-teens

Picture Courtesy: peakwellness.com

The human body is capable of movement and flexibility, but the key is to ensure that your body is used to continuous motility. Not exercising the body can encourage a sense of a sedentary lifestyle, which will keep your body rigid and inflexible. Exercising regularly not only keeps your body supple and well oiled, but will go a long way in ensuring good health, as there will be improved blood circulation and balanced hormones.

Among the range of exercises that work well to ensure flexibility and good body health, soft exercises are ideal. The kind of exercises that have very few stressful movements and do not impact the muscles and bones too rigorously are called soft exercises. They can range from walking and running on sand, to cycling and water aerobics, as also light weight training. They work well for all body types and all fitness needs, especially where there is bodily injury and one has to recover from it while remaining fit.

Soft exercises also work well if you are new to exercising, and would like to try your hand at something you haven’t, ever before. Since exercising might seem new, the body will be rigid, stiff and inflexible, and will need some loosening up. To this end, soft exercises are a great help. In terms of the benefits, soft exercises can help the body slowly build stamina, lower very high levels of cholesterol, keep the blood pressure and sugar levels stable by burning comfortable quantities of calories, and also improve circulation in the body. It is also immensely useful in lowering hypertension. Soft exercises keep the joints healthy and increases bone density. When the joints remain healthy, osteoporosis is kept at bay.

Overall, soft exercises are very useful for people who are older, and people who are recovering from an illness or a painful condition, but still need to exercise to stay fit. It improves cardiovascular health and increases metabolism levels comfortably. By doing so, circulation remains in good order, and the body retains its inherent healing capacity.

By taking to soft exercises regularly, the body also finds a way to release its anxiety and stress levels, and remain healthy and calm. Low impact cardiovascular activities can help the body de-stress and encourages a calm mind. Soft exercises are also perfect for pregnant women, as they are not overtly strenuous and do not adversely impact the foetus as well.

References: http://healthmeup.com/news-diet-fitness/the-benefits-of-soft-exercises/15041480

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Did you know that exercise sharpens your brains abundantly? And did you know, zooming in even further, that walking can actually power your brains even more, and improve your mental faculties by leaps and bounds? Here is how that operates!
Walking has been scientifically proven to be linked to brain growth. In 2010, a study was conducted, revealing that older adults who walked a distance over 40 minutes about three times a week for a year showed signs of brain growth in the hippocampus, which is associated with spatial memory. This study also showed that individuals with very low levels of fitness and individuals in their 60s and 80s still show benefits with respect to brain health and cognitive development. In simpler terms, walking keeps the brains sharp, and capable of retaining knowledge.
With exercise of any kind, walking included, there comes greater energy and increased metabolism. This automatically keeps away a lot of lifestyle diseases, because the body becomes more pruned towards activity, and the ill consequences of a sedentary lifestyle do not subsist. In 2006, there was a review of 70 studies which all showed that there was an increase in energy when one worked out.
Exercise is known to have a good impact on the mental health of a person, in that it sharpens one’s mind and body. People are known to have been alleviated from such conditions as depression and mania, through sustained efforts in staying exercise oriented – and what’s more, exercising and walking can assist may work better than antidepressants!
Walking also creates better and stronger joints in age. One finds their joints creaky and weak where there is a manifestation of lethargy and sedentary and averse lifestyle choices. Walking is an inexpensive and simple method that works to help keep your joints supple and well supported so your body feels stronger and more able.
Walking has been proved to be a great preventive factor of premature death from cardiac issues. People who are physically active remain at a lower risk of many sudden death syndromes that come from non-exercise.
Walking encourages greater blood circulation as your body experiences movement and interface with different spaces. This helps you remain healthy and well coordinated, while you stay mobile for long, in life.
No matter what your age or lifestyle choices maybe, walking is a great thing for you. Get off your couch and get moving!

References:
http://www.mindbodygreen.com/0-17999/walking-boosts-brainpower-4-other-reasons-to-exercise-every-day.html

Picture Courtesy : hantswalk.org

Did you know that your everyday activities can influence your physical fitness? Any healthy lifestyle must necessarily include as many activities that involve the basic bodily moments – squat, stretch, bend and reach. These may sound like typical exercise routine elements, but the fact is, that they are vital body movements that preserve your bone and muscle health. One of the most commonly occurring things in many people’s lives is the lack of movement: and a sedentary lifestyle.
Consequently, many people wind up injuring their backs when they bend down to try and lift something heavy – and these injuries are even more common when people are above thirty. Here are some of the things you can do to help yourself in such situations:

1. Try to avoid bending and lifting heavy things as much as possible. If you have things that you have to store around your space, it’s a wiser thing to store it on top of counters, or on shelves that may be overhead or at shoulder-level. This will help you avoid bending over and lifting heavy stuff.
2. If you simply must bend down, or lift something by bending over, here are a few things you should be doing:
o Stand close to the heavy object, ideally as closest as you can
o Spread your feet wide as though you are ready to squat
o Squat down till you reach the object, while keeping your feet on the floor.
o Bend over, but do not bend from your back and waist – rather, let your legs propel your bending motion.
o If you are lifting something heavy, perhaps a box or a suitcase, put one foot next to the thing you’re lifting, and one leg behind the thing. Hold onto it with your fingers and your palms, and begin lifting it.
o As you stand up and begin lifting the object, straighten up your legs and stand up.
o Always make sure that your back is straight all the time while you are lifting the heavy object – don’t hunch over.
o Once you hold the object and stand up, and turn your whole body if you want to change direction, so that you don’t have to bend from your waist while you are actually physically carrying the load.
3. When you are putting something down, you should follow the process backwards.
Always give your back the priority and ensure that you follow all of these pointers even if you are not lifting something heavy. Don’t use your back as a lever, rather, make your legs the propulsion to help you squat, bend and lift things. Once you practice this as a regular exercise, you will find your back functioning healthily.

References:
http://healthmeup.com/news-healthy-living/the-right-way-to-bend-and-lift-objects/15041469

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