Join the wellness movement!
Get personalized and curated wellness content on URLife.co.in
Healthy recipes with local ingredients
Get personalized and curated wellness content on URLife.co.in
Wellness advice from qualified experts
Get personalized and curated wellness content on URLife.co.in
Join the wellness movement!
Get personalized and curated wellness content on URLife.co.in
You may also like
5 Common Mistakes We Make While Sitting & Working
5 Common Mistakes We Make While Sitting & Working Leandi Van Zyl (Lead - Sport Science / Strength & Conditioning) Sir HN Reliance Foundation Hospital 1.Forward chin position While working from home and at the office we tend to lean into our computers to see our screen better. This leads to tense neck muscles that can cause headaches and neck pain. 2.Rounded upper back position When working on our computers or sitting at our desks we tend to round our upper back because of a poor desk position. This leads to problems like tight pectoral/ chest muscles, stretched/ lengthened upper back muscles and an immobile thoracic spine. This posture can also lead to headaches or upper back pain. 3.Elbows higher or lower than the table and computer If your elbows are higher than the table it will cause UR shoulders to be elevated and tense the shoulder and neck muscles. If the table and laptop is lower than your elbows, UR neck and upper back will compensate for this. Both will cause headaches or pain in the neck and shoulders. 4.Posterior pelvic tilt/rounded lower back position A rounded lower back (posterior tilt) will lead to back pain and cause further dysfunction in the upper back region. This position also keeps the spine away from the back rest or the chair which serves as support for the back. 5.Leg position When UR legs stretch too far out it changes the position of the spine and pelvis and UR body moves away from the back rest. If UR feet are in the air or on the seat – it negatively impacts posture and can lead to upper and lower back pain. 5 Easy Steps to Improve Chair Posture 1.Keep the computer at eye level by elevating it on a stack of books or a box or elevating UR desk chair. Make sure head is in line with UR spine. 2.Keep UR upper back straight and leaning against the back rest of the chair 3.Your elbows should be in line with the keyboard and table; adjusting the chair and using a chair with arm rests can be helpful. 4.The best position for the lumbar spine while sitting is for the pelvis to be neutral. This means a slightly arched lower back. The spine should also be straight instead of leaning forward or back. The entire spine should be rested back against the back rest of the chair and the lower back should be slightly arched. 5.Feet should be positioned under the knees or slightly ahead of the knees, to ensure the back is resting against the back of the chair.
Life-Changing Workout Routine For The Elderly
Life-Changing Workout Routine For The Elderly Eddie Stern It’s important to keep moving our bodies as we age. Not only do our bodies naturally start to get stiffer as the years go by, our physiological systems can slow and get stiffer, too, including our cardiovascular, digestive and respiratory systems. By performing some simple movement practices every day, combined with smooth, even breathing, we can encourage circulation, oxygen, and nutrients to reach every part of our body. The movement of the spine each day is important because our central nervous system, starting with the brain, is sending messages to the entire body through the spinal cord every second of the day. Physical activity promotes independence for self-care actions, fosters high self-esteem among older adults and leads to better life expectancy and reduced mortality. According to The World Health Organization (WHO) exercise can: • Increase functional capacity in the elderly • Keep some chronic diseases at bay • Strength, flexibility & balance exercises helps to avoid falls amongst the elderly Additionally, practicing some kind of physical activity provides stress relief and helps to increase happiness. Regular exercise increases self-confidence and enhances mobility and flexibility too! The elderly tend to lose muscle mass, leading to weakness which can negatively affect the performance of daily activities. These changes cannot be stopped in the body but can certainly be reduced. Proper balanced nutrition and exercise can enhance functional capacity which decreases with ageing. According to statistics 30 % seniors who are above 65 years of age fall very year at least once and for those beyond 80 years of age it goes up to 50%. As we stretch, lengthen and strengthen the spinal column we are supporting the messaging and organizing structure of our nervous system to be able to perform the literally billions of functions that it oversees each day. In total, this leaves the body feeling energized, the nervous system balanced, and the mind calm. Here are eight beneficial exercises for the elderly to practice daily: 1.Chair Sun Salutations: This sequence is based on the traditional movements of the Sun Salutations that exercise each part of the body and create warmth that is healing and soothing for the muscles and joints. The spine is moved forward and backwards, preparing it for the other movements to follow. Each movement is done with a long, even inhale, and long even exhales. Begin Seated Mountain. • Inhale: Arms up. • Exhale: Hands to knees, round back. • Inhale: Arch back, look up. • Exhale: Round back. • Inhale: Arch back. • Exhale: Round back. • Inhale: Arms up. • Exhale: Seated Mountain. 2.Seated Twist: After the Sun Salutations move into a twist to help stimulate digestive function and also to reverse the daily effects of gravity on the spine. Begin Seated Mountain. • Inhale: Arms Up. • Exhale: Twist to right. • Inhale: Left hand on knee, right hand on back of chair. • Exhale: Keep twisting to right, look over right shoulder. • Inhale: Back to center, arms up. • Exhale: Twist to left. • Inhale: Right hand on left knee, left hand on back of chair. • Exhale: Keep twisting to left, look over left shoulder. • Inhale: Return to center. • Exhale: Seated Mountain. 3.Eagle Arms: As we age the lordosis of the upper back can begin to become more pronounced, causing us to hunch over, and propel the neck forward (which can make swallowing more difficult). The Eagle Arm sequence targets this area of the back, and encourages better posture. Also, the rounding motion of the spine in the second position helps to open the lungs that are at the back of the body, supporting deeper breathing. Begin Cactus Arms. • Inhale: Wrap right arm over left arm, cross right wrist around left wrist. Lift elbows, arch back, look up. • Exhale: Round back, bring elbows to belly. Repeat 2-3 times. • Repeat with left arm over right arm. • Repeat: on left side. 4.Neck and Shoulder Stretch: The poses begin to continue the work of the Eagle Arms, stretching the neck and upper chest area, opening the top part of the lungs, and releasing tension from the neck. Begin Seated Mountain. • Inhale: Interlace finger and place hand under chin. • Exhale: Tilt head back, pressing hands into chin. • Inhale: Extend arms overhead, arching upper back, look to ceiling. • Exhale: Seated Mountain. 5.Seated Figure Four: This is a gentle stretch for the hips. The hip joints naturally weaken and decay as we age, so practicing gentle stretches and strengthening poses can support the longevity we have for using hips. If we are sitting for long periods of time, the hips will also get tight, and this can create lower back pain. Begin Seated Mountain. • Inhale: Cross right ankle over left thigh, just above knee. Place right hand on right thigh and left hand on left foot. • Exhale: Fold torso forward and relax head down. Breathe slowly. • Repeat: Lift torso to vertical. Switch legs and repeat on second side. 6.Standing Twist and Side Bend (and Standing Half Moon): For these poses we’ll stand up to begin to work on strengthening the spine and abdominal organs. By reaching the arms over the head and twisting, and then side bending, we are strengthening our balance and core muscles at the same time. Balance is extremely important as we age to prevent falls, and to help us to be mobile and walking independent for as long as possible. Begin Mountain Pose. • Inhale: Arms up, interlace fingers, press palms to ceiling. • Exhale: Twist to right. • Inhale: Return to center. • Exhale: Twist to left. • Inhale: Return to center. • Exhale: Side bend to right. • Inhale: Return to center. • Exhale: Side bend to left. • Inhale: Return to center. • Exhale: Standing Mountain. 7.Standing Half Moon Begin: Standing Mountain. • Inhale: Lift left arm up alongside left ear, press right arm into side. • Exhale: Lean to right, reach left arm up and over head, gaze down at right hand. • Inhale: Return to center. Lower left arm and press into side, lift right arm up alongside right ear. • Exhale: Lean to left, reach right arm up and over head, gaze down at left hand. • Inhale: Standing Mountain. 8.Standing Rest: This final pose is to bring awareness to the whole body after the yoga poses are completed. We rub the hands together to warm them and then cover the eyes and face with our warmed palms. This soothes the facial nerves, and sends calm messages directly to the brain for relaxation. You can also do this rest - sitting in a chair; and perform a body scan, mentally sending UR awareness to each and every part of UR body. It also prepares you for meditation. Begin: Standing Mountain. • Rub hands together. • Once hands are slightly warm, place UR hands over closed eyes. • With eyes closed, release arms down. • Breathe quietly. All of these positions should be done in a slow and careful manner. You should be breathing comfortably and a little deeper than normal, but not so deep that it creates tension. If you feel discomfort in any of the poses, you can stop and rest, or skip that one and go on to the next. The purpose of the practice is to create a feeling of energy in the body, calmness in the nervous system, and a clear, quiet mind. Check for these feelings when you are finished with your practice and try to practice in such a way that this is the effect that you get.
5 Biggest Fitness & Workout Trends Of 2020
5 Biggest Fitness & Workout Trends Of 2020 Leandi van Zyl, CSCS Lead – Sport Science (Strength & Conditioning) Sir HN Reliance Foundation Hospital Some fitness trends have more or less been around for a while with some innovation but the trends this year are fairly new. From workouts powered by technology to online fitness classes, the fitness trends this year are motivating and exciting at the same time! Here are 5 fitness trends for 2020. 1. Functional Training: Before the lockdown, many gyms had developed ways to train people to lift heavier weights, do more repetitions and burn lots of calories. However, recently there has been a shift towards doing the right exercises that improve everyday movement. Functional training helps strengthen you in specific areas that are weak and helps you move better and more efficiently. Functional training is also easier to do at home. The risk for injury is also lower in comparison to programmes that need heavy equipment. 2. At Home HIIT (High Intensity Interval Training) Workouts: A lot of people have been confined to their homes during recent months, and this has impacted what training looks like. Household items like chairs, water bottles, towels or backpacks have helped to serve as gym equipment for workouts at home. This will continue for the foreseeable future until it is safe for gyms to reopen. A good way to increase the intensity of UR home workouts is by doing high intensity interval training. This incorporates using time as a measurement of intensity. The exercise time in these workouts can range anywhere from 20 seconds to one minute with short rest intervals in-between exercises. These workouts are very effective if you have limited time to do a training session. 3. Yoga HIIT: Yoga has always been popular as an effective way of distressing while improving flexibility. Yoga High Intensity Interval Training uses dynamic yoga stretches in quick bursts to burn more calories while improving muscle length. These classes are done online and do not need any equipment, which makes it easy to do at home. 4. Virtual Cycling & Running: Virtual cycling and running has made it easy for endurance enthusiasts to train in the comfort of their home. It is as easy as hopping onto UR training cycle or treadmill and joining other friends and athletes in a virtual races or exercise sessions. There are many different tournaments and training sessions which can take UR endurance to the next level. The best thing about online racing is that you can compete against top athletes. 5. Technology-Led Training: Whether it is smart watches, fitness applications, GPS devices or heartrate monitors, technology is changing how we train! Technology is ever evolving and so is wearable technology and training programmes. Using the latest technology keeps you motivated and on track, to reach UR fitness goals. Smart watches help you see how much work you have put into UR training session. By looking at your heart rate and the amount of calories burned it is easy to see if you have to push more or less. There are multiple fitness applications that help people stay active during the lockdown. These applications show you what exercises to do and some can help monitor UR training sessions as well. However, these applications do not allow for individualized programmes and can increase the chances of sustaining an injury. What’s great about technology is that you are able to have online training sessions with qualified trainers in the comfort of UR home. This will make UR session more customized and a trainer can make sure you are doing all the exercises with the right techniques. During the lockdown staying active can be difficult but adding functional training, high intensity interval training, Yoga HIIT or virtual cycling or running to UR workout programme can keep you motivated and add some excitement to your routine. Using technology to monitor all the training you are doing is an effective way to know if you are improving. The best thing about technology is that you can take part in any training session without even stepping outside UR home!
Top 5 Lame Excuses Not To Exercise During Quarantine
Top 5 Lame Excuses Not To Exercise During Quarantine Rakesh Uddiyar Director & Founder Body Wizard Fitness Academy & Celebrity Trainer I will start from tomorrow: You need to understand that there is no tomorrow if there is no today. If there is no now - there will be no tomorrow! Fitness is everything. If you don’t keep yourself fit you are inviting chronic health issues. It’s as simple as that! I don’t have access to gym equipment: This is a very common excuse. The truth is there is no interest to exercise. You can train anywhere - at home, office or even when on the move. All you need is a few things which are easily available. Try exercising with resistance tubes, water bottles, or any kind of weights which you can lift. It can be an empty gas cylinder as well. I don’t know how to train: If you really want to train you will. There are various online resources that are easily available. You can also refer to books on exercise or get in touch with an expert in the field. If training alone during the quarantine period is not appealing enough, try registering for some online classes. You can try Zumba classes, HIT workouts, Bachata, yoga and so on. All you need is a WiFi connection and you are good to go. When I train I get body pain: The body pain you experience after exercise is due to lactic acid. This is mainly produced in muscle cells and red blood cells. The lactic acid forms when UR body breaks down carbohydrates to use for energy when oxygen levels are low in UR body. But once the lactic acid lessens, UR body will get used to the movement or exercise UR trying to do. So don’t let pain put you down and ensure you move UR body. Exercise helps you to burn calories and also makes you mentally, physically and emotionally strong. Consider UR body to be a temple and take good care of it. I’m overweight but healthy & don’t care what people think: If this is your excuse, it means you are not motivated enough to take up any exercise. You want to be in your comfort zone. You are not able to control your mind. You need to realize that regular exercise will not only make you healthy during these troubled times but will also help you be the best version of yourself! You cannot assume you are ‘fit.’ Your goal should be to strive for both physical and mental fitness for overall wellness. Also, learn to control UR food cravings and ensure you don’t become or remain an emotional eater. This is all the more important during lockdown, as many people have little else to do besides cooking, eating and relaxing.
Secrets To Stay Fit & Healthy During Quarantine
Secrets To Stay Fit Healthy During Quarantine Today I’m going to talk about how to heal yourself with fitness. During this quarantine period, everyone is baking amazing cakes and posting amazing food online which may just take you on a guilt trip once everything is back to normal. People need to understand that the quarantine period is not an excuse to suddenly eat whatever you’ve always wanted to. It’s also not an excuse to sit in front of the TV and watch Netflix! There are way many things you can do, even during this period. As far as baking cakes are concerned – go ahead and bake, but ensure you control what you put into UR system. We’re talking about a pandemic, so it’s something that could hit any of us at this point in time, but we have to try and protect ourselves as much as possible. I honestly believe that staying fit will help you stay protected! Food & Exercise Let’s talk about the food part first and then talk about the exercise aspect. I think food is very important. We need vitamins, minerals and the right kind of food to put into our system so that our system is protected. You don’t get vitamin D, vitamin C and all the important vitamins and minerals through cakes or pizzas! The thing I remember most, is the way my parents ate. They are in their 70’s and still go to office every single day of their lives and still move around. Our parents and grandparents used to eat in a certain way. They didn’t have options of pizza and cake, but just ate what was available. They cooked at home and knew exactly what is going into their food. They kept things very simple as there were no fancy recipes and ingredients. They had normal vegetables, dals, and rotis. So the first thing you need to do is to go back to being simple. Go back to what UR parents and grandparents ate and unfortunately, this does not include pizzas! If you don’t have anything better to do than cooking, make sure you cook something that is good for you. I think there are enough things you can make with healthy ingredients. For instance, take cauliflower. Today, it’s become the new pizza base. Any and everything you want today, is cauliflower! So basically, you can make good choices. You can also make healthy alternatives to every single thing. Coming to the topic of exercise and fitness, I’m not saying to go out there and run a marathon or workout for two hours nonstop. I’m saying spend 30 minutes of UR day moving. I read a quote which I really like and I think it’s amazing! It says if you come out of this pandemic not healthier or fitter, then it was never a lack of time. That was UR excuse. It’s always a lack of discipline! Fitness doesn’t necessarily mean going to the gym and lifting hundred kilos. Fitness means being active! Sometimes, just helping out in the house is good enough. During the SOHFIT 40 Day Challenge on our active recovery days, we get people to clean their house. I think it’s a very good workout and we also get to appreciate the work done by our house help. Interestingly, in rural India everyone just sits on their haunches and squat. They don’t have seats. Due to this exercise, none of them have knee issues or backache problems. They are all good at it because they keep doing it. For those who sit on their chairs the whole day, it could be quite difficult! I eat one meal in this position. Even though it could be my quickest meal ever, I try to eat at least one meal while squatting. What we can learn from this is that exercise is not only gymming – it is not only going crazy for 20 minutes! Exercise is any kind of movement that keeps you active. This is especially significant at a time like this when everyone is sitting at home on their chairs and not doing much with their lives. In such a scenario, the number of steps you take in a day is also going to go down and you are going to be less active. So you need to stretch every single day and need to do some kind of activity for at least 30-40 minutes a day. You also need to eat simple. Boost UR Immunity The right foods help to boost immunity and exercise helps to release the right hormones in UR body. A lack of equipment at home shouldn’t be a hindrance. UR body is more than enough. During the SOHFIT 40 Day Challenge, we give people bodyweight exercises to do. Exercising at home in a limited space and with limited equipment may not be everything you want, but trust me, when I say that you can enjoy working out at home too! I used to think that I won’t be able to live without a gym, but I’ve been working out in my living room for four weeks now and I’m enjoying it! Some people may get a high out of lifting heavy weights and if UR missing them, you can get creative about the same. I lift my son and squat. I also lift a chair and put it on my back. I even fill up a backpack with stuff to make it nice and heavy and then work out with it. Also, as you may not feel like going to the gym for quite some time in the short-term, you will need to work out at home and continue to take your health seriously. Once things ease out a bit, you can even get UR trainer to come to UR place for workout sessions. Online and virtual coaching is also a great option during this time. 5 Qualities Of An Ideal Trainer 1. Look for a person who is willing to listen and not someone who stamps their authority on you – instructing you to do only this or that. 2. A trainer needs to understand who they’re working with and cater to that, as set principles cannot be applied to every single person. 3. I strongly feel that every coach needs to look the part. I don’t think I would train with anyone who is big, fat and out of shape. The reason being, a coach should always inspire you to work harder! 4. Be aware of coaches who try to oversell themselves. A trainer should not be giving you advice on medications or on food – because they are not qualified for this. It’s vital to choose a trainer with good qualifications. 5. Man management is also important because your coach will be spending more time with you than possibly your best friend does! If you take a coach for five days a week – you will be spending five hours a week with this person. So UR trainer needs to be someone you can communicate with. An important point to remember is that UR trainer does not need to touch you to show what’s working and what’s not. Exercises can be explained by the trainer showing you the movement. Just in case it’s really necessary for a trainer to touch you to convey something important – permission can be first sought to maintain a level of decency. Why The SOHFIT 40 Day Challenge Is Cool! I believe you can only get better and fitter if you combine food and workouts. One by itself is never going to work, so both needs to be combined. I like to keep things simple and thus have a structure in place as far as workouts are concerned. Every coach needs to know where they can push boundaries and push buttons and how they can gradually bring their ‘students’ up to a level where they can push them even more. From that perspective I like the challenge, because this is what we do in the challenge. Five coaches look after you every single day to make sure you are covered. We also try to find alternatives to everything; we ensure UR checking UR food and that your food is right. I also don’t believe in diets or following diets to get fit. We make you accountable not only to yourself but to UR community and group (as you are put on a WhatsApp group together). Additionally, we constantly cheer you on and motivate you which I feel is very important. The fact that UR friends have done something makes you want to try it out too. Even if we are stuck at home right now, it doesn’t change the fact that we are social animals and we work better when there is some social accountability involved in what we are doing! The fact that you have 30 other people on the group encouraging you, sharing their experiences, their workouts, how they did the workout, explaining their workout strategy and so on - is motivating enough for you to go ahead and give it a shot! This works much better than personal accountability and that’s why I like it! I feel there’s so much more to working out. Working out is one part of it. Being with your friends and sharing things that a lot of people don’t usually share – right from insecurities, what works for you, what doesn’t, what’s been happening, UR injuries and so on, are things you don’t generally share. I’m very proud of the SOHFIT 40 Day Challenge programme and I love it! I always wanted to help people and the purpose of this challenge is to help as many people as you possibly can, even if you can’t meet them in person. Most importantly, we want people to come out of this lockdown situation a lot healthier and a lot better to face the world – that’s the endeavor! Stay safe yes – but also stay sane, because staying at home constantly can have an impact on UR mental state as well. This challenge gives you something to do and a structure to look forward to. So hurry and book UR slot now! The last date for registrations for the fitness challenge is 16 March 2020 for the 20th April edition. Log onto: https://www.sohfit.com
All time favorites
5 Qualities of an Ideal Trainer
5 Qualities of an Ideal Trainer Look for a person who is qualified and has the right kind of certifications and experience. A person who is willing to listen and not someone who only stamps their authority on you – instructing you to do only this or that. A trainer needs to understand who they’re working with and cater to that, as set principles cannot be applied to every single person. I strongly feel that every coach needs to look the part. I don’t think I would train with anyone who is big, fat and out of shape. The reason being, a coach should always inspire you to work harder! Be aware of coaches who try to oversell themselves. A trainer should not be giving you advice on medications or on food – because they are not qualified to do this. Man management is also important because your coach will be spending more time with you than possibly your best friend does! If you take a coach for five days a week – you will be spending five hours a week with this person. So, UR trainer needs to be someone you can communicate with and who understands your body and your moods.
Must-Have Workout Essentials You Need In Your Gym Bag
Sweating it out is inevitable at the gym so packing UR own towel or a washcloth is in UR best interest! A microfibre towel can hold up to three-four times its weight in water, making it the best item to pack in UR gym bag. Make sure you don’t reuse UR gym towel and send it straight for washing, once you’re back home. Why You Should Carry Your Own Towel According to K. Vijay Simha, Exercise Physiologist, people dripping with sweat in gyms are a common sight, but unfortunately, this means these places can be breeding grounds for germs! Carelessness towards hygiene can lead to the spread of these germs. In addition, it lessens UR gym experience and more importantly, you can contract some infectious diseases. Precautions to take while using towels provided by the gym: Make sure the towels are washed and dry Check if they are separated from the used ones Lookout for any stains Ensure the used towels are sent to the laundry to avoid reuse You can also get certain infections by reusing towels, says Dr.Radha Shah, Dermatologist, Apollo Hospitals. Here’s a list of the skin infections you can develop: Impetigo Impetigo causes sores on the skin. It is caused by the strep bacteria and a cut or abrasion on the skin can lead to symptoms. Strep or staph bacteria are transmitted by touching or using another person’s towel. Prevent impetigo by washing UR hands frequently and keeping tabs on the use of UR towels. Ensure it is only for personal use. Staph A common germ that can be found in gyms is staphylococcus bacteria. Some strains of the bacteria can be harmful but most of the time, staph goes unnoticed and does not necessarily cause any infection. Ringworms This infection thrives in wet environments, so if you use a towel which is used to wipe down sweaty machines or equipment you might end up getting this skin infection. Cold & Flu Besides the spreading of skin infections in gyms, cold and flu too can spread very easily. It is transmitted via the droplets emitted when someone coughs or sneezes. As the virus stays alive for some time outside the body, it can be transmitted to many places in the gym – machines, dumbbells, railings and towels. All it takes is wiping any one of the machines or equipment with an infected person’s towel! If you enjoy feeling clean and fresh after a workout, carrying a pair of fresh clothes, socks and undergarments is essential. A change of clothes also comes handy if you are planning to run errands or head to the office, post UR workout. It’s also a good idea to carry a smaller bag for your soiled clothes. If weight training is on the agenda then carry a pair of gym gloves. Gym gloves save UR hands from becoming dry and rough while you lift weights. Gloves also provide a better grip while lifting heavy equipment and there is less chance of hurting or straining yourself while working out. To keep your hands clean and disinfected, UR gym gloves should be washed every alternate day. Gloves should also be laundered on a consistent basis. If your gloves are not cleaned regularly, there are chances of developing contact dermatitis and fungal infections. How To Clean UR Gym Gloves Soak the gloves in warm water. Fill a tub with warm water and add enough washing soap. A dishwashing detergent works well. Immerse UR gloves in it and scrub each glove. Use UR hands to rub off any dirt. Clean the gloves inside out and rinse them thoroughly to avoid any residue. You can also toss your gloves in the washing machine and let them air-dry. A few gyms have in-house shower facilities for the members while some provide washrooms with a vanity. Pack essentials depending on UR gym's amenities. A small pouch with all UR toiletries such as shower gel, face wipes, face wash and a moisturiser comprise of the basics. According to Doctor Radha Shah, Dermatologist, Apollo Hospitals you should be aware of certain harmful chemicals lurking in your face washes, shampoos and shower gels, even though the extent of harm caused to UR skin depends on individual skin sensitivity. If you work out daily you should shampoo UR hair daily or alternatively with mild cleansers, especially if you go swimming. Here’s a list of the common toxic chemicals your cosmetics may contain: Parabens Alcohol Propylene glycol Sodium Lauryl sulphate Colouring agents Music is a great motivator; it uplifts the spirit and provides an adrenaline boost that makes workouts fun! But beware, if you’re a knowledge seeker who explores podcasts or listens to versions of UR favourite book, as sharing headphones can be pretty unhygienic! Infections of the ear like candidiasis or swimmers ear can increase when sharing UR earphones. But this purely depends on the hygiene maintained by both individuals, says Dr. Radha. Additionally, there is an ideal volume level that should be maintained while doing cardio and weightlifting exercises. According to the World Health Organisation (WHO) safe listening levels depend on the intensity (loudness), duration (length of time) and frequency (how often) of exposure. All of these aspects are interconnected and influence the overall sound energy level. The permissible time for safe listening decreases as sound levels increase and 85 dB is considered the highest safe exposure level up to a maximum of eight hours. The output of personal audio devices may range from 75 dB to as high as 136 dB, so it’s best to set personal audio devices volume between 75 to 105 dB. Hydration is the most essential part of UR well-being journey. If you find it a struggle to consume an adequate quantity of water, try infused water. Some infusions can help enhance your metabolism, help you get rid of water retention and also provide you with the required amount of energy you need for the day. If you currently have a health condition like asthma, which requires you to take medication, it would be wise to pack extra medicines in UR gym bag. Medicines can come in handy anytime, anywhere. Moreover, it's better to be safe than sorry! Also, according to K. Vijay Simha there are some basic medical checks you should get done before enrolling in a gym. Here’s the list of the medical check-ups you should undergo: CBC (complete blood count) Lipid profile Vit-D3 Vit-B12 LFT (liver function test) Creatine levels ECG (echo cardiogram) A nutritious snack like a protein bar or a protein shake is an ideal post-workout snack. This helps to maintain energy levels and keeps you going through the day. Keep two protein bars or UR preferred protein powder in UR bag to boost UR energy levels post UR workout. But remember, there may be some harmful products and preservatives in your protein shakes and protein bars. Rakesh Udiyar, Celebrity Fitness Trainer is of the opinion that protein shakes and protein bars that are made from quality ingredients are very beneficial for health, but some protein powders and bars contain harmful chemicals and additives that should be avoided. Here’s a list of ingredients that can be detrimental to UR health. Casein + WPC: Known as whey protein concentrate and caseinate, these contain a high amount of lactose which is not absorbed properly by the body, and which can cause gastrointestinal issues. Gluten: This ingredient may increase inflammation in the body and can also cause hormonal imbalances, fatigue, skin eruptions etc. Dextrins/Maltodextrin: These are common ingredients found in protein powders and used as fillers to add bulk to the protein mix. They contain GMO corn which can cause gastrointestinal issues and can also affect the way fat is stored in the body. Artificial sweeteners: There are many health concerns with ingesting the artificial sweeteners like aspartamine, saccharin etc. Some of the side effects of these sweeteners are gastric issues, weight gain, headaches etc. Skim milk powders & milk solids: These cheap ingredients are used to add bulk to the protein powders. They contain a huge amount of lactose sugars leading to gastric problems like bloating, constipation and so on. Soy protein: The soy proteins may contain pesticide as they originate from genetically-modified sources. Consuming soy protein can cause hormonal imbalances too. Vegetable oils and fats: These ingredients that add creaminess to protein powders contain trans-fat which leads to the build-up of bad cholesterol. Thickeners and gums: Like the name suggests, these ingredients that are derived from corn or soy act like glue in the digestive system. It can lead to gas, constipation and also bloating. Fillers: Filers are cheap and add bulk to the protein. These ingredients include sugar, coconut flour and psyllium. Ingesting these ingredients can lead to gastric problems and reflux too. Added fibres: Some people may have a sensitive digestive system and added fibres in protein powders which are included for weight management or as fillers may sometimes cause gastric issues such as bloating and constipation. Protein shakes and protein bars, including other sports supplements are easily available. The bad news is that those who regularly consume these products are unaware of their adverse effects. Some sports supplements also contain androgenic steroids that are extremely harmful for health. Some of the negative health effects of consuming these steroids is fatigue, irritability, lack of concentration, lethargy, increased cardiovascular risk, osteoporosis, reduced libido, erectile dysfunction, reduced muscle mass, reduced strength, increased fat and so on. Some sports supplements can also aggravate certain ailments or interact with medicines. Energy drinks usually contain caffeine, B vitamins, sugars, and taurine which is an amino acid. Caffeine can increase blood pressure, cause insomnia, nervousness and palpitations. Certain sport supplements also include endocrine disruptors which could be toxic. Benefits Of Eating Protein Post A Workout During recovery, UR body’s two main needs are protein and carbohydrates, states Doctor Lakshmi K, Ph.D in Food Science & Nutrition. While carbohydrates provide energy to UR muscles, proteins help to repair UR muscles. According to the American Heart Association (2015) when you consume protein within 30 minutes of completing your workout, your body stands to benefit the most, even though the repairing and rebuilding process continues for many hours after UR workout. Your fitness goals determine the amount of carbohydrates and proteins you should consume. A 1:1 ratio of proteins to carbohydrates is adequate if UR focus is on aerobic exercise to build cardiovascular endurance. A 2:1 ratio of proteins to carbohydrates is required if UR goal is to build muscle mass. This is because to create muscle tissue, amino acids are needed. If weight loss is your goal, you need to focus on the intake of calories post UR workout. Many energy bars contain a large amount of sugar and calories so try to make yourself a shake using protein powder which will also help to rehydrate your body. Alternatively, eat a banana with peanut butter. You can also try a tuna sandwich made with whole wheat bread or hummus with whole wheat pita bread or a snack mix, containing nuts and dried fruits. A deodorant acts as a lifesaver as body odour can be a complete put-off! Ensure you opt for fresh fragrances rather than bold colognes or rich flowers. Dr. Radha warns of certain harmful chemicals you need to be aware of while choosing your deodorants, roll-ons and deodorant sprays. Some sprays can cause contact dermatitis reactions, but on the other hand, though roll-ons are relatively safer, they have a greasy feel which may not be very appealing. Here’s a list of the chemicals that can cause your skin harm: Parabens Aluminium compounds Triclosan Propylene glycol Silica
The Sense In Eating Seasonal
Seasonal fruits and vegetables produced in local farms are fresh as the nutrients are retained due to less transport time. We all like to eat mangoes all-year-around and the best time to eat them is in the summer with a scoop of yoghurt or ice cream! Crops that are picked at the peak of their ripeness are full of flavour and taste. The joy of eating fresh produce can keep you high as you relish the freshness and flavour of the seasonal foods. Eating seasonal foods is a simple food philosophy, which should become a part of your health goals because of their innumerable health benefits! Seasonal Must-Haves To Add To Your Diet. Make a grocery checklist of the local fruits and veggies with the seasons. Buy from a local farmer; choose fresh and locally sourced vegetables and fruits. Add two different seasonal fruits a day to your snacks. Insane Nutrients You Can Get From Eating Seasonally. Melons in the summer are a must-have. They contain 92 per cent water, which prevents dehydration, balances electrolytes and keeps your skin on point. Oranges in winter can be comfort food. They are low in calories, provide satiety with its fibre and are rich in Vitamin C. Oranges are loaded with flavonoids that fight inflammations and infections in the winter. Skin becomes dry and rough in winter; eating oranges regularly can make your skin soft because of the collagen properties. Pumpkins in monsoon are a rich source of vitamin A and fibre. Eating them during monsoons provides satiety and vitamin C helps ward off colds and cough too. Secret Health Benefits Of Eating Seasonally. Seasonal must-haves support and encourage local farming, reduce the environmental damage caused due to non-seasonal foods which are transported, exposed to irradiation and hothouses. Freshly produced seasonal foods retain their pigments and anti-oxidants and provide essential nutrition. Seasonal foods are low in pesticides and other contaminants. They are fresh and easy to grow. Seasonal foods can be bought in reasonable quantity and stored for later use to prevent any contamination. Nature has provided us with seasonal foods with lots of benefits like winter has many comfort foods to keep us warm and vitamin C-rich foods prevent colds and infections. Same way, summer foods hydrate us and avoid heatstrokes Eating only seasonal foods may not be possible every time, still making sure to have them in your seasonal grocery checklist can be a boon to your health. Freezing seasonal foods is a good idea so you can use them at any time of the year. You can add them in soups, smoothies and even curries.
Understanding Decompression Of The Spine
Understanding Decompression Of The Spine Dr. Nikhil Lad - Human Biomechanics Specialist from Functional Patterns USA Gravity Acts on us 24/7 and we are fighting against it every single day of our lives. Gravity can be UR best friend or it can be your worst enemy. The question we got to ask ourselves is whether we are respecting gravity and training in accordance to this force. Most of the lower back issues like slip disc, disc bulge are related to compression of the spine. The spine can be compressed with a sedentary lifestyle, sitting at your desk for long hours. Also, UR training can be a responsible factor in compressing UR spine. A lot of the spinal injuries originate at the gym. To understand the facts we need to understand the body's kinetic chain. Our spine is mainly made up of cervical - the neck region, thoracic - upper back region, lumbar - lower back and sacrum - the tailbone. A lot of you may be aware of this, but very few realize that the diaphragm and muscles of the diaphragm are responsible for keeping our spine upright. If it was not for these muscles we would be walking on our fours, just like a quadruped. Certain gym exercises like weighted squats and deadlifts are one of the responsible factors for slip disc. These exercises are considered as the holy grail of the fitness industry but we at Functional Patterns have dissected this exercise to unveil the harmful effects of these. In the spine, there is intravertebral space between vertebrae; there also has to be space between UR scapula or shoulder blade and UR first rib. In the same context there should be space between UR quadratus lumborum, UR lower back and UR last rib, the floating rib. When you do weighted squats you normally keep the weights on UR cervical spine. This weight acts in the downward direction and compress UR spine and the space between the structure mentioned above is going to get affected, causing an inferior pull on UR diaphragm which will be the cause of a Disc Bulge or a Slip Disc. Even if you don’t experience any of these conditions, you would have caused intervertebral space to become lesser, which is the first step towards injury. In order to decompress the spine we have to train the kinetic chain and create the necessary space through the body's connections. This can be seen in the video. You will see how to decompress UR Spine with a superior pull of the abdomen. Please note that there is a lot of intricate detailing which goes into this. So ensure you try this only under the guidance of a Human Biomechanics Specialist who has knowledge about this subject.
5 Ultimate Workouts That Need No Equipment!
5 Ultimate Workouts That Need No Equipment! K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist If you’re dreaming of a slim and trim body, you don’t always need an expensive gym membership or some fancy equipment. It can also be achieved by utilizing your own body weight! There are tons of home workouts that can give you positive results without any equipment. Listed here are some of the most effective workouts you can do just about anywhere! Running/Walking Focussing on cardio makes your body transform and it is not expensive too. You just need a good pair of running shoes and the willpower to run! While you are doing cardio, the maximum benefit you can gain is by pulling your navel into the core. For the newbies, you can try walking at a brisk pace or running for 15 to 30 minutes. Keep adding 5 to 10 more minutes at the end of every week. Squats Apart from working on your leg muscles, squatting is helpful for developing your core strength and stability along with upper and lower body strength. Once you perfect your form, you can move to more difficult versions over time. Push-ups A push-up is considered to be an ideal muscle-building exercise that works on UR chest, shoulders, and triceps. As you gain strength, you can progress from classic to different push-ups like elevated or decline push-ups that put more emphasis on UR shoulders, upper chest, lower chest and triceps. Crunches Crunches are helpful to tone UR mid-section. Along with other exercises, you can include crunches to develop core strength which is crucial for overall body strength and balance. Lunges Lunges work on some hard-to-reach muscles of the thighs. It’s also an ideal exercise to build lower body strength. Variation in UR exercise routine is important. Daily exercise is recommended for healthy living but when you repeat the same exercises day in and day out for a certain period, workouts become monotonous. If there is no variation in UR workouts, your body will reach the plateau stage sooner. Adding variety to your workout regimen brings changes in your strength and endurance levels which helps you to get closer to your fitness goals. Moreover, mixing different workout programmes helps you to understand the strength and weaknesses of UR body. Trying different workouts also adds fun to your workout sessions and helps you to stay motivated towards your fitness goals.
8 Ways A Fitness Trainer Can Motivate UR Fitness Journey
Positive Approach: Always speak positively with the client regarding their progress or results. Remind them why they started training in the first place. It would help if you were the positive chip on their shoulder through the good and the bad times of their progress. UR clients should feed off on UR positive energy. Social Media: Try and motivate UR client to post their training videos and results on their social media platform. Get them connected to UR gym community or group for support from other fitness enthusiasts. Set Realistic & Achievable Goals: Speak to UR client, set attainable goals and create deadlines for the goals so that they stay motivated to reach their goals. Tell them the initial steps are hard, but as days pass by it will become comfortable and easy. Fitness Challenges: Giving small achievable fitness challenges to UR clients keeps them motivated, as nobody knows UR client better than you. Appreciate them for their successful completion of the challenge. Variety In Workouts: Try to design workout plans that are varied and interesting. Ensure each workout has an excellent peak and a good ending – this could be as simple as using various timing or rearranging sets. Always find new ways to make working out fun. Be There For Ur Client: Talk to UR client every day regarding their progress and assist them in buying the right gear for their training. Be attentive to the client all throughout the training session and keep appreciating the effort they put for every set they do. Educate The Client: Help UR client understand the importance of physical assessment parameters and body composition analysis stats, as these help in setting their goals based on their individual stats. This will help them and you understand what they need to do to reach their fitness goals. You can also share a few functional fitness motivational articles to get the ball rolling. Encourage The Use Of Fitness Gadgets: With a plethora of options to choose from you can easily suggest a few fitness trackers and gadgets for UR client to use to track their fitness journey. Activity tracking devices leave no room for excuses as they monitor UR daily step count, sleep cycle,heart rate, weight, calories burnt and more. From GPS to heart rate watches and phone apps, there are plenty of options that help you cover almost every activity you want to track. There is no better motivation than trying to perfect UR previous performances. Where there is a will, there is always a way.