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Ashtanga yoga suryanamaskar guide
How to do the south Indian version of surya namaskar Eddie Stern Today we are going to do the Surya Namaskar which is an ancient practice of the yogic tradition. There are different types of Surya Namaskar – some that are done in the north of India and some that are done in the south, which have different characteristics. Today, I’ll be teaching you a South Indian version of the Surya Namaskar that I learnt from my guru ji(s) Pattabhi Jois and guru ji Sharath Jois. Whenever UR doing these practices you should ensure UR doing three things all the time: 1)Moving with awareness 2)Breathing freely 3)Not feeling any discomfort Stretching a muscle and strengthening a muscle might require effort and you feel discomfort only if UR distorting the first two things. If you have discomfort which is pain, you won’t be able to breathe freely and you will stop moving with awareness because you will be so concerned with UR pain! So if you feel that level of discomfort you need to stop and rest or do less of that position. As with all exercises, it’s best to have a teacher present to help guide you. When you don’t have a teacher, it’s ok to try to use videos. But you have to pay a lot of attention to UR own body and to UR own capacity. OK let’s begin! The first Surya Namaskar has nine vinyasas. Vinyasa means breath and movement together. First Vinyasa Inhale and place UR hands over UR head. Second Vinyasa Exhale and place UR hands right down by UR sides Third Vinyasa Tighten UR hips a little and reach UR hands forward and exhale. Bend down. Bring UR head close to UR legs; bend UR knees as much as you need to get UR hands on the floor. Inhale with UR head up. Stay here and exhale. Repeat first and second Vinyasa Tighten UR belly – stand up and reach UR arms over UR head. Exhale and bring UR arms out to UR sides. Fourth Vinyasa Inhale and move UR arms forward and up like in the first Vinayasa. Tighten UR hips and like a swan dive, exhale and open UR chest and come down. Rest UR head down towards UR legs and place UR hands flat on the floor. Fifth Vinyasa Inhale with chest up Sixth Vinyasa Exhale, jump back and lower down Seventh Vinyasa Inhale and get into the upward facing dog position Eight Vinyasa Exhale and get into the downward facing dog position. Breathe with sound 5 times. Ninth Vinyasa Bend UR knees and look at UR hands. Inhale, hop UR feet forward, lift UR chest up straightening UR legs. Exhale and bend UR head down. Repeat first and second Vinyasa Inhale and stand up with UR hands over UR head. Exhale and stand in the samasthiti position. Take a long inhale and a long exhale. After you do UR Surya Namaskar or any other asanas, complete it by getting into a half lotus or full lotus position or even into a sukhasana position. Any position you like. We’ll start with the half lotus position today •Hold UR wrist behind UR back. Exhale and bend UR head down towards the floor •Inhale and sit back up. Put your hands behind you (palms flat on the floor) •Lengthen UR lower spine, lift UR chest up and gently rest UR head back. •If you have any neck discomfort, keep UR chin towards your collarbone and continue to lift UR chest up. This position helps to open UR lungs for deep breathing. •Push off from UR hands and keep UR hands on UR knees. The back of UR hands should be on UR knees; close UR thumb and forefinger. Keep UR Spine straight and UR chin down. Breathe slowly 10 times. Breathe with sound in UR nose and UR throat. •If UR in half lotus with the sukhasana, you can change UR legs but if UR in the full lotus position – don’t change UR legs – you’ll just be doing UR right first. And if UR in full lotus for all this, there will be one more pose that you can do at the end. •While still in the half lotus pose with the sukhasana - put your left leg on top. Hold onto your opposite wrist – exhale and bend down. Breathe 10 times. •Now come into the full lotus position if UR able to do it. If UR unable to do full lotus, just keep UR legs crossed. In full lotus padmasana, keep UR hands on the floor next to UR thighs and lift yourself off the ground for 10 breaths. If you are not able to do a full lotus – just cross UR legs and lift yourself off the floor for 10 breaths. (Your legs don’t have to be lifted off the ground). This concludes the Surya Namaskar – the first type, along with the 3 finishing poses and udbuthihi, the deep breathing which helps to calm the mind and give you a little bit of a meditative state at the end of your practice. •Now lie down on UR back for two minutes stretching UR legs out in front of you. Rest flat down. Some people are a bit more comfortable with their feet resting flat on the floor. Keep UR knees together if you have any lower back pain. Otherwise, rest with UR legs in front of you for 2 minutes. When UR ready to bring yourself back up, you can lengthen UR inhale and lengthen UR exhale, wriggle UR fingers and toes and move UR ankles and wrists around a little bit – pull UR knees into UR chest and hug UR knees for a moment. Rock yourself up to a seated position with UR hands folded in front of you. Say ‘Om Shanti’ three times to conclude. The most important thing about yoga, meditation or any devotional practice or contemplated practice you do is to do it with regularity because that’s when you begin to see change and transformation in UR life.
A Day In The Life Of A Nurse During Covid-19
A Day In The Life Of A Nurse During Covid-19 Billuri Pushpanjali - Infection Control Nurse, Apollo Medical College Hospital, Jubilee Hills There is no typical day at the hospital during these challenging times, but as a nurse there are certainly things we can expect to deal with regularly. I usually wake up at 6.a.m but nothing seems to be usual about these days. We are currently dealing with a pandemic and we need to be extra cautious. This disease has changed the way we deal with our patients and has made us extremely vigilant in order to minimize the risk of contracting the virus. Before leaving my house I prepare breakfast and lunch for my four-year-old daughter and husband. I say my morning prayers, get ready and head out of the house. I live 12 kilometers away from the hospital, so it takes me around half an hour to commute. I ride a bike to work. As lock down rules apply – I’m allowed to pass only when I show my ID. My constant companions nowadays are a mask and an alcohol-based hand rub. One of the first things I do as I reach the hospital at 8.a.m is to change my mask as I enter the clinical area. I also remove my mask and wear a fresh mask while moving out. Movement is mainly restricted for covid-19 patients and also the staff handling covid-19 patients. The doffing and donning areas are strictly monitored and staff movement to the patient care area too is based on the patients need. Unnecessary exposure is avoided. Also, while going to the patient area I wear complete PPE - gown, mask, gloves, goggles, face shield, shoe cover, and head cap. 8.30 a.m. to 8.45 a.m. I head straight to the microbiology department to collect all the reports and inform the concerned departments about the same. 9 a.m. I wear a mask and gloves and go on my rounds which include monitoring and surveillance of all infection control practices in all wards. This goes on till nearly 12 p.m. during which time I complete my rounds. I check all the cleaning activities, monitor the dilutions of the cleaning chemicals, examine all the microbiological reports, check the cleaned equipment, check the cleaning protocols, monitor waste segregation practices and check the linen handling practices. I then report about the abnormal reports and communicating with the microbiology HOD and inform about the necessary measures that need to be taken up by the concerned departments. 12 p.m. to 1p.m. we have our training classes for housekeeping, security and front office departments. 1 to 2 p.m. is reserved exclusively for nurses, because they need more details. 2:15 p.m. to 3:15 p.m. I take training regarding covid-19 for the billing department, pharmacy department, intern doctors, all staff nurses, lab technicians, housekeeping, security and front office staff. Mainly I train them regarding hand hygiene practices, doffing and donning of PPE, biomedical waste segregation practices, cough etiquette, safe handling of linen, safe handling of sharp equipment and environmental cleaning. Each training session is for one hour and I usually train 2-3 departments a day. I conduct training classes to all the health care personnel regularly and daily. During these sessions we maintain social distance while communicating, always use a hand rub and face mask, and never touch the high-touch surface areas directly. We maintain at least three feet distance while communicating and during training classes at least 4 to 6 feet as there are many people. 3:30 p.m. an updated report is submitted to the Nursing Superintendent regarding all the reports, issues during the rounds, surveillance reports, cleaning activities monitoring reports etc. As times we have meetings and attend these according to the schedule planned. Hand hygiene audit is done daily under silent survey. The critical care departments are thoroughly trained regarding bundle care practices. The hand hygiene survey is to check all the staff regarding how well they are practicing hand hygiene daily and routinely in the hospital. It is mainly to reduce the risk of transmission from the health care personnel to the patients and also the staff. I also ensure that all the protocols have been displayed in all the wards. Conduct of nursing care in the isolation ward: •Nursing assessment of admitted patients •Minimizing the exposure to staff from patient •Do's and don'ts to the patient explained at the bedside with physical distance (3 feet) and the same in poster form displayed in the ward •3 layer surgical mask provided to every patient •7 a.m. the third shift nurse checks vitals, sp02, administers the prescribed drug, GRBS and food distribution (breakfast) •8 a.m. doffing of PPE and going directly to the staff isolation area (hostel) •8 a.m. first shift nurse comes for duty •12 p.m. first shift nurse follows the rounds, checks vitals, and administers medications and food distribution (lunch) •2 p.m. doffing of PPE and go directly to the staff isolation area (hostel) •2p.m. second shift nurse comes to duty •7 p.m. second shift nurse check vitals, administer medications and food distribution (dinner) •8 p.m. doffing of PPE and go directly to the staff isolation area •8 p.m. third shift nurse comes to duty 4 p.m. my duty gets over and I try to reach back home by 5 p.m. After reaching home, I instantly keep all my belongings out of my daughter’s reach. I go for a bath, wash my clothes immediately and only then do I attend to my household activities. I cook for my family and we prefer to eat fresh homemade food. I cook all south Indian dishes and ensure we have a high protein diet. My daily diet consists of egg, milk, fruit juices without ice which is freshly prepared and dry fruits soaked in water. We have non-vegetarian food twice a week. During my free time, I like to spend time with my daughter - playing, chatting, writing, singing and dancing with her. Healthcare workers are most needed during this crisis and I consider myself lucky to be able to care for patients during this difficult time. There are constant developments we get to hear of with regard to the treatment of covid-19, but in the meantime it’s best to adopt all safety measures and continue to practice hand hygiene and wear a mask. Stay strong and stay safe. We will get through this!
5 Easy Household Chores That Help You Burn Major Calories
5 Easy Household Chores That Help You Burn Major Calories Rakesh Uddiyar Director & Founder Body Wizard Fitness Academy & Celebrity Trainer 1) Sweeping the house is a very common and practical life activity most of us regularly do. The good news is you can burn a good amount of calories with this action. Sweeping for just 10 minutes can help you burn around 37 to 40 calories. This activity requires bending, standing and movement of UR upper body due to the moving of UR hand muscles like biceps brachii, brachialis, coracobrachialis, triceps brachii, anconeus, pronator teres, anterior flexor and posterior extensor. It also involves your mid-section muscles. Sweeping helps to improve UR balance and works on UR core. When you rotate your spine during sweeping, it works on your internal major muscles known as quads, including your rectus femoris, the vastus lateralis, the vastus medialis, the vastus intermedius and so on. The whole idea is to move your body with this activity and though there is no particular way to do this, you need to ensure that you don’t put too much stress on one side. Use both your hands and both your legs while sweeping. 2) Making beds in the morning and at night also help to burn calories. This is because you need to fold the bed sheets and reopen it, depending on how many beds you have in the house. If you don’t have many beds to make, you can fold bed sheets instead. Ensure you continue with this activity for at least 10 minutes to burn 23 calories. When you do this chore, there is the involvement of your upper and lower back muscles including the muscles known as trapezius, rhomboid major, levator scapulae thoracic spine, cervical, vertebrae as well as the supraspinatus, infraspinatus, teres minor transversus abdominis, multifidus, internal and external obliques, rectus abdominis, sacrospinalis, especially the longissimus thoracis, gluteus maximus, gluteus medius and gluteus. Making the bed also works your arm muscles like biceps brachii, brachialis, coracobrachialis, triceps brachii, pronator teres, anterior flexor and posterior extensor. 3) Ironing if you’ve noticed takes a lot of patience and has to be done while you stand. This slow-paced activity is a full upper body workout as it works your shoulders, arms and back. So gather all UR unironed of wrinkled clothes and continue ironing them for at least 20 minutes to burn 50 calories. Ironing requires you to stand. This means 50% of your entire lower body and entire mid-section’s major muscles are involved to do this activity. The muscles engaged during ironing are the lower gluteus maximus, gluteus medius and gluteus rectus femoris, the vastus lateralis, the vastus medialis, and the vastus intermedius, semimembranosus, semitendinosus, biceps femoris, soleus and gastrocnemius. When you iron clothes UR abdominal and midsection muscles are engaged. You also work your shoulders and arm muscles like biceps brachii, brachialis, coracobrachialis, triceps brachii, anconeus, pronator teres, and anterior flexor and posterior extensor. 4) Mopping is a household task that can help you exercise without wasting your time. So if you’re finding it difficult to take the time out for working out – consider your mop as a piece of equipment for exercise. This mundane chore can help you burn 42 calories in 20 minutes. The muscles involved for this activity includes the biceps brachii, brachialis, coracobrachialis, triceps brachii, anconeus, pronator teres, anterior flexor and posterior extensor. You also work your midsection muscles while mopping. This activity not only helps to improve UR strength, it even works on your core. While mopping you rotate your spine so it works on your internal major muscles including your pelvic floor muscles, oblique muscles, abdominal muscles, sacrospinalis group of muscles, diaphragm and the muscles known as lower rectus femoris, vastus lateralis, vastus medialis, vastus intermedius, semimembranosus, semitendinosus, biceps femoris soleus and gastrocnemius. Depending on the way you choose do this activity, mopping requires a lot of sitting or bending. You can either do mopping standing while moving your hands with the mop from left to right or vice versa, or you can get down on the floor and squat in the Indian toilet position with a mopping cloth in your hand and adopt a left to right hand movement to clean the floor. Either way, you engage many of your muscles with this household chore. 5) Washing dishes can be a good way to unwind and exercise too. So the next time your maid doesn’t turn up – don’t complain but just head to the sink happily and start washing up! This activity will not only help you get your kitchen in order but will also help you lose weight. You can expect to burn 26 calories with 10 minutes of standing at your kitchen sink cleaning utensils. This activity requires the engagement of your upper and lower back muscles which includes the trapezius muscle, rhomboid major, levator scapulae thoracic spine , cervical, vertebrae as well as supraspinatus, infraspinatus, teres minor transversus abdominis, multifidus, internal and external obliques, rectus abdominis, sacrospinalis, especially the longissimus thoracis, gluteus maximus, gluteus medius and gluteus. Dish washing also engages the muscles of your upper arms and forearms which include the biceps brachii or simply biceps, brachialis, coracobrachialis, triceps brachii, pronator teres, anterior flexor and posterior extensor.
Revealed: Health Secrets Of Living Water & Hydrogen
The concept of living water has been present in human consciousness for many years. It is the energising life force that creates a generative and fecund environment for the cultivation of life on earth; essentially one of Mother Nature’s best creations! However, the extent to which water sustains life is dependent on the quantity and quality of ‘life’ in the water. Today, the water on our planet is ill-treated to the point of detriment, thus resulting in the absence of ‘life’ present within it. The damage endured strips the water of its natural ability to optimally support living beings. Our most pressing environmental priority is ensuring that the quality of ‘life’ in our water sources remains intact. Revealed: Health Secrets Of Living Water & Hydrogen Joshua J. Holland, Co-Founder SystimFit (Dedicated Biohacker, Celebrity Fitness Trainer, Holistic Health Coach & Sports Professional) & Tessa Cash, NYC-based creative writer - www.tessacash.com The concept of living water has been present in human consciousness for many years. It is the energising life force that creates a generative and fecund environment for the cultivation of life on earth; essentially one of Mother Nature’s best creations! However, the extent to which water sustains life is dependent on the quantity and quality of ‘life’ in the water. Today, the water on our planet is ill-treated to the point of detriment, thus resulting in the absence of ‘life’ present within it. The damage endured strips the water of its natural ability to optimally support living beings. Our most pressing environmental priority is ensuring that the quality of ‘life’ in our water sources remains intact. ‘Dancing with Water: The New Science of Water’ is an investigation into water’s liquid crystalline phase, a state in which water molecules create a repeating geometric pattern similar to the molecular organization that occurs in the construction of a solid quartz crystal. Although the molecules remain mobile, they appear to move together as a coherent ‘whole.’ This specific arrangement of molecules is referred to as full-spectrum living water. Full-spectrum living water is created and maintained via a series of elements that cultivate life-supporting frequencies – water that supports life at its fullest capacity. These include movement or turbulence, a gentle, structural energetic force, mineral ions, a period of stillness which provides the water with the opportunity to organise itself and lastly a frequency based input, most important of which is the resonance of the Earth. According to Dr. Gerald Pollack, professor of Bioengineering at the University of Washington, “liquid crystalline phase of water is intimately connected with the generation of life.” Much of the water in a healthy human body is in a liquid crystalline/structured state, which creates a solid platform for the instantaneous transfer of signals and other biological information. Healthy DNA is surrounded by structured water. As water loses its crystalline formation (a byproduct of age and disease), the integrity of the DNA is often compromised. I make a very concerted effort to ensure the water I consume is well and truly alive. QLife.com, along with WaterandWellness.com both, sites have solid information as to how to reinstate the liquid crystalline molecular phase into your water source, thus recreating full-spectrum living water. If you live in an area around the world where there is a plentiful source of naturally flowing spring water, then you’re at an advantageous optimum in terms of the quality of your water! However, as many of us dwell in inner city areas, access to this precious resource is cut off. Not to worry, this is where biohacking comes in very handy! A culmination of science and experimentation plus a few handy tools purchasable on these fabulous websites make it possible to recreate the state of naturally occurring living water. As stated by Albert Szent-Györgyi, the Nobel Prize-winning biochemist, hydrogen, rather than oxygen, is the fuel of life. When hydrogen is infused with oxygen, water is formed. Hydrogen is plentiful in the universe and is created on a daily basis by our body. It is the most fundamental antioxidant, as it is the smallest of the chemical elements and thus reaches every organ and every cell of the body. Hydrogen inhalation or ingesting molecular hydrogen assists the cells that make up our bodies fight oxidative stress as hydrogen has abundant antioxidant powers. From a therapeutic standpoint it also helps reduce inflammation, combats allergic reactions, prevents cell death, aids digestion, restores and repairs the nervous system and boosts energy metabolism. Studies indicate that molecular hydrogen supplementation infused with water to create hydrogen-rich water enhances performance in sports, leads to better recovery and across the board wellness. Drinking hydrogen-rich water prior to exercise helps to reduce blood lactate levels and aids and abets muscle function which can decrease during exercise. There are numerous methods in which to incorporate hydrogen into your daily wellness routine. Choosing one will depend on your lifestyle and preferences. Hydrogen inhalation devices produce regulated amounts of hydrogen gas, which saturates arterial blood, enters cell membranes and easily crosses the blood-brain barrier, providing benefits at the sub-cellular level. They can be used for up to an hour a day. These devices are costly but of course only require a one time, long-term investment purchase. Hydrogen can also be consumed via molecular hydrogen tablets which are handy if you happen to travel a lot and serve as more cost effective in the short-term. Delivery via inhalation is the most systemic as absorption through the nasal and sinus cavities travel straight to the lungs and bypasses the digestive system. However, oral consumption via tablets can improve digestion and clear up ailments within the digestive tract so each system has its benefits and contribution! There is a company that makes hydrogen bath tablets so you can pop these into a foot bath or bath tub apparatus and soak up the fantastic anti-inflammatory, soft tissue soothing, skin rehabilitating wonders. Incorporating all three absorption methods is what I would call a trifecta, as you'd be effectively be covering all bases! I personally like to use a combination of all methods to fulfill my daily molecular hydrogen intake. I have access to an inhaler device so I use it in conjunction with taking two tablets to reestablish the quality of life within the water in my body! It's also great to consume it orally, so it really helps with digestion and sort of anything that is needed internally. From a cost effective point of view, in comparisons to water filters and other purifying devices, molecular hydrogen is relatively inexpensive and has an array of added benefits that complement the prolific capabilities of living water. From my standpoint, any product that enriches your health is definitely worth the investment.
Discover The Primal Side Of Your Life
Discover The Primal Side Of Your Life Joshua J. Holland, Co-Founder SystimFit (Dedicated Biohacker, Celebrity Fitness Trainer, Holistic Health Coach & Sports Professional) Checklist 1. What is Primal Blueprint? 2. My Primal Blueprint Certification 3. Primal Blueprint & Ancestral Wisdom 4. The 10 Laws Of Primal Blueprint 5. The Easiest Primal Blueprint Laws To Follow What Is Primal Blueprint? Founded by Mark Sisson, Primal Blueprint is a programme that focusses on the nutrition and lifestyle of individuals based on studies of understanding how our primal ancestors lived. The foods they ate and the movements they engaged in, the sunlight they received and so on. The Primal Blueprint Health Coaching certification was one of the first the first health coaching certifications that brought everything together for me within my career – and what I mean by that is, Mark put this idea out there that we as people should kind of understand how our ancestors have moved and operated and lived and different lifestyles that we as humans have lived. Mark came up with this sort of primal/paleo ideology that maybe I had forgotten or didn’t know as much about. During the time he had started ‘Mark’s Daily Apple’ in 2006-2007. I had also started to see some of the stuff he would write on his blog and I looked at him and realized that he looks amazing for his age and he is very fit – so I can kind of get behind somebody who’s older that I am, more experienced and someone who walking the talk and living by what he’s preaching and that’s was what kind of also gave me this idea for starting to learn how I can change my life so that I can also help people like I was being helped. My Primal Blueprint Certification When I noticed he was rolling out a certification programme - I thought I definitely wanted to be a part of this because I’ve learned so much and I can continue to learn more because I wanted to separate myself from being just a fitness trainer into becoming more of a health coach and so it was quite an investment for me, but I considered it just that. I considered it an investment for my own health and health of my loved ones and colleagues and friends near me but also into my career, because I knew that this would allow me to kind of diversify my offerings and my services that I could give to my clientele - so I started to dive into the programme and got certified – one of the early group of certified coaches out there because I had followed Mark Sisson for such a long time. Primal Blueprint & Ancestral Wisdom What I like about it is everything within the primal blueprint methodology is the simplest. And of course, a lot of people know me as a biohacker but this didn’t start until I really understood the primal and ancestral wisdom that sort of came about from my learning and my teachings with the primal blueprint. So I went to the foundation, learned what are the basic things that we as humans have done for millennia since we’ve been on this planet – on this earth, and then from there I progressed into learning more about other things. But it started from this as being my roots. So we can call it foundation we call it roots but this is where a lot of it started for me – when breaking out of ‘just fitness.’ The 10 Laws Of Primal Blueprint 1. Eat lots of plants and animals. The thing I like about here is that he doesn’t say you have to eat this much or eat that much – it’s just get good quality plants and animals and if it works for you and you feel like it helps you and you are figuring out what’s going on with your gut then continue that. 2. Avoid poisonous things. When people first hear this, they probably think okay don’t eat chemicals and things like that but he even means don’t eat soda and sugary beverages and things like that. It is considered poisonous to our body. 3. Move frequently at a comfortable pace. This law is very self-explanatory. 4. He was one of the first to bring up this idea of sprinting and when doing it properly. You only need to do it like once a week but it says sprint once in a while. Basically depending on where you are on your fitness level – once a week will suffice and if you are very athletic or a performance athlete then twice a week, but definitely you want to allow a lot of recovery between sprint sessions. 5. Rule number five is get adequate sleep – this is definitely among one of the top of my pillars. 6. Number six is play. In today’s society this one’s important because sometimes we take ourselves way too seriously and we don’t have enough time or we don’t set enough time for play. When we weren’t in a pandemic I was playing basketball a couple of times every week. So this one is a big one for me. I love it. 7. Lift heavy things. This is also very important because a lot of people out there think that only running will be enough for them to be in shape. Also, a lot females, I work with are afraid to lift heavy things because they think it will make them bulky which is totally not true but this reminder really helps us to become more resilient beings and just encourages us to think strong versus only skinny or only the aesthetic looking good – we want to be functional. So I like this one. 8. Get adequate sunlight. This should be easy enough. But it’s an important rule to focus on because we get so many benefits from the sunlight and yes of course we can mimic that by using infra-red - full spectrum infra-red lights and red light therapy and things like that but nature is perfect, so going outside and putting your bare feet on the ground and getting sunlight is very necessary. 9. Avoid stupid mistakes. If you’re going to take risks like doing sky diving which I’ve done – it is a risk, but it’s like you can be the healthiest person on the planet, and have the best tech, eat the most organic food and live the best lifestyle and meditate but if you are bungee jumping and you die, then almost all of this is a waste so just do your best to avoid dying. 10. Use your brain. Using your brain can come in a lot of ways. When you’re playing you’re going to be using your brain. Hopefully, you’re playing in a way that forces you to use your brain. When we putting all of this together, using your brain is something we do, anyway but I think this one is really meant to say that use your brain in a variety of ways because the brain is such a magnificent tool; a magnificent organ is our body when really challenged can help us thrive. You know when you can learn things like juggling and playing chess, playing a musical instrument or singing or whatever. That’s kind of what I think when I see this rule. The Easiest Primal Blueprint Laws To Follow I think all of these rules are easy and simple to follow and carry out but it may not be easy to implement because we as humans are good at finding excuses and we procrastinate. It may be easier for me to point out the tougher ones. I think sprinting once in a while may be tough for most people but the fact that you only need to do it once a week is definitely easy. If you can’t go outside to go and sprint, then do it inside – how can you do that? There’s an exercise I like to do called the running net. You basically stand in place – put one foot in front of the other as if you are about to take off running but you are just staying in one position and moving your arms back and forth as if you are running like you are sprinting down the street. This is a very effective method of getting your heart rate up and giving your body this feeling of as if you are sprinting. Now, is it as good as sprinting in real life like sprinting outdoors or on a treadmill or something like that – no, but with this idea of doing what you can is better than not doing it. The easiest one out of all of these rules I would say. Depending on where you live, getting adequate sunlight might be easy. Actually, moving frequently at a comfortable pace is probably the easiest one we can do. On the whole, doing what you can and picking one or two from this list to focus on each day is very doable.
Unheard Health Benefits Of Squatting In The Indian Toilet Position!
Every exercise helps tone UR body but a few positions have extraordinary benefits. Squatting Indian toilet style is one such exercise! Sitting in this position not only helps tone UR thighs, legs and glutes but also enhances UR gut health and eases bowel movements. The squatting position improves your flexibility and is also a good weight-bearing exercise that helps keep bones strong, says Dr. K J Reddy, Senior Orthopaedic Consultant and Joint Replacement Surgeon, Apollo Hospitals. According to him, most daily activities only use a maximum of 90 degree flexion at the knee. However, the knee joint is capable of flexion of up to 180 degrees and the joint is not used to its maximum potential frequently. All the joints in the body have synovial fluid which provide nutrition to the cartilage in the joints. The cartilage depends entirely on this fluid, as it has no blood supply of its own. The fluid acts as a blood substitute for the cartilage. To produce the fluid two factors are required: movement and compression. If the joint is not going through its full range of movement, nutrition will be compromised due to decreased synovial fluid production. This is what happens with the knee and hip joints - due to the lack of nutrition they start to degenerate at an earlier stage. This proves the importance of keeping active and moving joints to reduce degeneration. Squatting involves the full range of movement which helps to get rid of stiffness in joints. The squatting posture also enhances balance. It’s good to practice sitting in the Indian toilet position to make UR back strong. This in turn will help you walk, stand and sit better. Dr. Reddy recommends squatting for five-ten minutes each day (for those who don’t suffer from any previous knee or back problems). Ensure you don’t take up squatting suddenly, as it can damage the muscles and cartilages around UR knees. If you are fit, then UR knee joint will be able to handle it without any excessive damage. When you squat down, you bend UR knees and stretch UR legs. Every muscle in the legs is used while sitting in this posture. It makes UR leg muscles, hips and calves strong and enhances flexibility. When you squat UR colon is naturally compressed as the weight of UR torso is pushed against UR thighs, says Dr. K.S. Somasekhar Rao, Gastroenterologist & Hepatologist, Apollo Hospitals. Squatting also helps in coordination and strengthening of various pelvic floor muscles and requires you to strain less during defecation. This may be a taboo subject to discuss, but apparently sitting in the toilet and not squatting, can take a toll on our health. Squatting for defecation may be considered uncivilized but sitting on the toilet not only causes health hazards but also delays the elimination process. In the past, the royal families of Britain and the incapacitated used pedestal toilets. This practice soon filtered down to the common people and to the people in the third world countries. Many industrialized countries of the world also adopted the chair-like toilet. Postures adopted for defecation vary according to culture but worldwide, sitting or squatting is most common. Traditional Indian toilets require the squatting position but people in urban India prefer western toilets which require a sitting position. Squatting is a more beneficial posture as it leads to relaxation of the muscles concerned with fecal continence and defecation (puborectalis muscle), thus it widens the recto-anal angle, protects the pelvic nerves from damage due to less straining and offers better and complete elimination. In the latter part of the 19th century, there was a surge in pelvic diseases linked to the alteration in toilet habits. But the theory that posture during defecation can cause diseases of the bowels was ignored at that time. From the beginning of time, humans have always been squatting to defecate, evident by the fact that children from every culture unconsciously squat for defecation. This is because the human anatomy is naturally designed to function better in this position. The squatting position is considered to be the most appropriate way to defecate as the abdominal muscles work better and there is total elimination, unlike with the sitting posture whereby the abdominal muscles are not supported leading to health hazards later on. It seems like the human body is actually designed to eliminate waste while squatting, as sitting makes elimination incomplete and difficult. If you’ve been experiencing bloating, constipation and hemorrhoids, sitting on the toilet may be to blame! Dr Rao further explains that the squatting posture helps to relax the puborectalis muscle leading to the straightening of the anorectal angle which in turn allows the bowels to eliminate fully. By squatting, the kink - which is at the rectum entry point, is unlocked as the sigmoid colon is lifted. The sigmoid colon is the s-shaped last portion of the large intestine that leads to the rectum. As pressure is taken off from the puborectalis muscle by squatting, incontinence is prevented. Coordinated movement of multiple abdominal and pelvic muscles results in a normal defecation process. Uncoordinated movement of pelvic floor muscles (Pelvic dyssynergia) is the most common cause of constipation seen in all age groups. Predominantly females after child-bearing age are most affected. The squatting position during defecation is recommended to ease constipation of any type. Despite the multiple health benefits of squatting in the Indian toilet style, Dr. Reddy warns that before you take up this exercise, it’s good to be mindful of the fact that if this posture is held for too long, it can also cause joint damage and also lead to osteoarthritis, according to some studies. Do things in moderation, make small lifestyle changes and see a drastic difference in UR health.
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Top 5 Techniques To Help Improve UR Body Posture
An important aspect of ensuring our long-term health is good posture. Ensuring that you are holding UR body correctly while moving or stationary can help to alleviate pain, injuries and certain health issues as well. During our everyday movement we get used to poor postural positions. These can cause pain or discomfort when not addressed. So if you are struggling with pain due to bad posture these five techniques will help release tight muscles and strengthen UR weak muscles. Here are a few easy stretches and exercises that can help improve overall body posture. Top 5 Techniques To Help Improve UR Body Posture Leandi van Zyl, CSCS Head – Sport Science (Strength & Conditioning) Sir HN Reliance Foundation Hospital An important aspect of ensuring our long-term health is good posture. Ensuring that you are holding UR body correctly while moving or stationary can help to alleviate pain, injuries and certain health issues as well. During our everyday movement we get used to poor postural positions. These can cause pain or discomfort when not addressed. So if you are struggling with pain due to bad posture these five techniques will help release tight muscles and strengthen UR weak muscles. Here are a few easy stretches and exercises that can help improve overall body posture. 1. Stretching and releasing of the chest muscle While moving around and working in your day-to-day life, the tendency is to slouch your upper back. This causes the chest muscles to become overly tight and which translates the shoulders forward. Releasing or stretching the chest muscles is very important and can help relieve tension in the upper back and neck. This is also an important stretch for fitness enthusiasts who tend to prefer push-ups and bench press to pulling exercises. As seen in the picture there are three different positions by which you can stretch your chest. Just raise your hands a bit higher each time. Each stretch should be held for at least 30 seconds and can be repeated 2 to 3 times. 2. Scapular strengthening exercise The forward bending posture of the upper body can also cause dysfunction in the upper back. Because of the tightness in the chest, the upper back muscles can get lengthened and weak. Here is an effective upper back exercise that can help correct this. Lying down on your stomach, make a ‘W’ with your arms. From this position straighten your arms. When returning to the W position, try squeezing both UR shoulder blades together. Do not arch UR lower back. You can do 10-15 repetitions and 2-3 sets. 3. Thoracic mobility Mobility is when joints and muscles can move freely without any restrictions. The movement of the Thoracic Spine (rib and chest area) that gets restricted from bad posture is extension and rotation. Extension is the ability to straighten the upper back and rotation is rotating your upper body without movement from your lumbar spine. The following mobility drill can help make the thoracic spine move better. The important aspect here is to eliminate lumbar spine movement. Keeping the knees together keeps the movement from the thoracic spine. During this mobility drill the goal is to open the chest up as much as you can. This can be done 10-15 times for 2-3 repetitions. To progress, you can add a light weight in the hand that is on top. 4. Upper Back stretch Poor posture, an injury or muscle overuse can usually be the cause of upper back pain. Though upper back pain is less common than lower back pain or neck pain, there are many causes for it. One of the causes may be deconditioning which means, you may not be using your muscles correctly. This could easily happen while sitting at UR desk for long hours in the wrong posture. Certain exercises can help strengthen your back and also help improve UR posture. Try this upper back stretch to help correct your posture and also ease pain. Keeping UR elbows bent, try to push down your upper body as far as possible. A stretch should come over UR upper body and triceps muscles. Hold for 20-30 seconds and repeat 2 to 3 times. 5. Pelvic Mobility The ideal position of our pelvic bone should be neutral. If we sit for long periods of time on the wrong chair, we tend to round our lower back or posterior tilt our pelvis which might cause pain in the lower back. The structures around the pelvis can get tight because of poor posture. This is why the first step to better pelvis posture is pelvic tilts. Once you are able to maintain a neutral pelvic you can start strengthening your core to be able to sustain the posture in a different position. A neutral pelvis is when the lumbar spine is slightly arched but not too much and the pelvis pushing forward or back. Our lumbar spine is made to be stable. This means that a structure is able to maintain a specific position despite forces being placed on it. In order to train lumbar stability we need to do a variety of core exercises. Pelvic Tilts The main idea is to move only your pelvic bone. Try keeping your hands on your hips to help with navigating your pelvis. The first movement would be to arch your lower back (pushing your buttocks out) and the second would be rounding your lower back (bringing your buttocks in). These exercises can be done 10 times for 2 to 3 sets. Bad posture can become a habit and cause some muscles to tighten up and others to lengthen and weaken. Releasing the chest muscles and upper trapezius muscles, strengthening your shoulder blade muscles, working on your thoracic mobility and neutral pelvis can help improve UR posture and reduce pain.
A Nurse’s Contribution To Care
International Nurses Day is celebrated annually on 12th May throughout the world to commemorate Florence Nightingale’s birth and to also celebrate the contribution of nurses towards the health and wellbeing of society. Many activities are organized throughout the year by the International Council of Nurses and the theme for this year – Nurses: A Voice to Lead – Nursing the World to Health determines how nurses play a key role in tackling health issues. The ICN encourages all nurses to get involved with the celebrations and raise their voices to show colleagues, patients, the public and politicians just how important nursing is for the health of individuals, families and communities. There is no typical day for a nurse. It starts with taking charge from the previous shift. It is common to do blood work, check vitals, assist doctors during their rounds, investigations, medication administration, prep patients for procedures, attend to the discharge process, and wind up pending tasks. Also, before the day is over, a nurse needs to make sure that the transition to the next shift is seamless, without any gap in patient care. Nursing is a noble profession but living far away from family is tough. In our country, nurses receive very low remuneration compared to other professionals. Salaries comprise of 15, 000 to 20,000 per month. But on the other hand, depending on competency and qualifications nurses can expect to earn one lakh rupees per month. Having said that, our driving force is the satisfaction we get from our work or the gratitude shown by patients when they are recovering. We make a special contribution when it comes to caring for patients. We get to know a patient and the patient’s family based on which we ascertain the needs of the patient and make suitable arrangements in order to meet these. We also witness a patient’s weakness, strength and vulnerabilities all at the same time. As we encounter many challenges and stress in our workplace, we turn to positive self-talk every day to combat the negative chatter in our head. Being mentally and physically fit is very important. The first mantra to be fit is to be hydrated. So we hydrate ourselves frequently during our routine and during our work shifts. Good nutrition is also essential to keep up energy levels. For this we follow a regular diet and strive to eat a well-balanced diet that includes fruits and foods that are high in fibre, protein and vitamins. To unwind after a hard day’s work we play a few indoor games during the evening hours or during our leisure time. As Covid-19 sweeps the world, impacting communities and spreading a sense of insecurity and fear, nurses care and instill hope in the minds of patients. We dispense compassion, display unparalleled dedication and resilience. Every shift holds the promise of being decisive, nerve-racking, draining, and invigorating or everything combined. Though it is challenging, we feel satisfied and gratified when we can safeguard lives. We are frontline warriors.
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!
Fab Exercises To Get Rid Of Flabby Thighs!
For most of us who try to lose weight, there is always a struggle with certain parts of the body. The stubborn fat from these sites just don’t seem to respond well despite our repeated efforts! The lower body is the least responsive site! The arms, upper back and forearms seem to respond very quickly to weight training, but the abdomen and thighs are generally unresponsive. To bring in some significant changes to the aesthetic profile of the lower body, we need to be smart about our choice of exercises and selection of loads. So here are some exercises that not only tighten but tone the thighs too! Add the below sequence into your training routine to replace fat with muscle! . Barbell back squat complex: No, this is not your regular back squat exercise. In this particular variation, you have to pair back squats with an aerobic exercise like rowing or skipping. This keeps UR heart rate elevated and as you progress forward in the set, it gets harder and harder. Keep in mind to choose an exercise to pair with the squat that doesn’t interfere with the quality of the upcoming sets. Choose a weight that you can maintain for all sets. The load should be moderate enough to be able to perform 8-12 reps without compromising on the quality. Perform 4 sets of back squats for 8-12 repetitions each, paired with 30-45 seconds of an aerobic activity, followed by a minute of rest before the next set. This variation will attack the fat tissues of UR lower body and help you lose the fat. Stair climbing intervals: Looking for a killer variation for your leg muscles? Try stair climbing for intervals at the end of UR workout. After finishing your weight training routine, adopt this variation to accelerate the rate of fat loss of UR lower body muscles. Unlike running, this variation is much harder on the cardiovascular system and the inclined terrain helps strengthen the muscles and joints of your lower body. Perform one-minute intervals with 45 seconds break between sets for six rounds and that should be it. However, those with knee pain should be careful while performing this exercise. Sled push: The sled push is a modifiable exercise which is regularly used by fitness enthusiasts’ pre or post-workout. It is great for conditioning the body for different sports or long-distance running, and some runners even use it to recover after an injury. It involves engaging UR glutes, hips, back, hamstrings, calves, core, triceps, and shoulders all at once that is why it is referred to as an all-out high intensity exercise, whether you load the sled with heavy weights or not. This is what makes it a great full-body exercise for those willing to challenge their fitness. Reach out for a weighted sled and push it as far as you can for as many rounds as possible, when conventional weight training tools fail to deliver its promises. Perform 4-5 sets of sled push with a minute break in between for maximum results. Increased time under tension creates an optimal environment inside the muscle cells to break down the tissues to provide the lean look that you desire. Moreover, sled push is an excellent exercise to engage all the muscles of UR lower body for prolonged durations. Just add the above variations to your routine when you hit a plateau and get confused about the best exercises to choose.
Top 5 Basic Exercises Your Workout Needs
For a holistic approach towards your training programme there is the need for specific general movements’ patterns to be included to make it efficient. Knee Dominant Exercises Top 5 Basic Exercises Your Workout Needs Leandi Van Zyl (Lead- Sport Science / Strength & Conditioning) Sir HN Reliance Foundation Hospital For a holistic approach towards your training programme there is the need for specific general movements’ patterns to be included to make it efficient. Knee Dominant Exercises It is important to realize that the movement of this exercise comes from the knee and not the hips. The most basic of these is a squat. It was previously believed that the knee should not cross the toe; however this limits the range of motion of the movement. A better way to look at squats is by comparing the angle of the shin to the angle of the torso - these angles should always be parallel. Other knee dominant exercises include lunges, single leg squats and Bulgarian split squats. Hip Dominant Exercises These exercises are usually neglected due to its technical difficulty. A hip dominant exercises originates from the hip. A lot of people do not have the mobility in their hips or stability in their lower back to perform such exercises. This makes it a crucial movement pattern to add to your workout. It is important to focus on the movement first and then progress towards adding weights. Examples include hip thrust, deadlifts, Romanian deadlifts and good mornings. Upper body Pushing Exercises Here, the most common exercise is a push-up. This movement can take place in two directions - vertical and horizontal. An example of a vertical push is a shoulder press and a horizontal push is bench press. Upper Body Pulling Exercises Often neglected, upper body pulling exercises are important to keep appropriate muscle balance of the upper body. A lot of programmes only focus on pushing exercises and can lead to the anterior (front) muscles getting tight and causing other dysfunctions in the upper back. Like pushing exercises, pulling can be divided into vertical and horizontal. An example of a vertical pulling exercise is a pull-up and a horizontal pulling is a cable row exercise. Core Exercises Lastly, it is important to add core exercises into every programme. The core muscles not only consists of the ‘six pack muscles’ but also includes muscles from the torso, back and hips. The core translates force from the lower body to the upper body and is important in all our daily activities. Core exercises should include rotation, anti-rotation, strength and stability exercises. Adding these 5 exercises into your programme will allow your full body to move better. Always remember to work on the movement first and then progressively load it. For every knee dominant exercise add a hip dominant exercise and for every upper body pushing exercise add an upper body pulling exercise and round it off by adding a core exercise.
Gratitude To Our Healthcare Heroes: We Salute You!
Gratitude To Our Healthcare Heroes: We Salute You! The coronavirus (COVID-19) pandemic is causing turmoil all over the world and some of the people most affected are healthcare professionals – doctors, nurses and paramedics. So as a tribute to the services of our healthcare heroes, we have created a specially recorded video to express our gratitude to them for their dedication and commitment. We have also strived to impart the recommended advice via the beautiful Kuchipudi art form on how to stay safe and protected during this difficult period. Hope you all like it! This idea first came to us while watching the news. We were horrified to witness the insensitive behaviour and unpardonable attacks on doctors and healthcare workers in Delhi and Hyderabad. Instead of saluting them and thanking them for their selflessness, courage and tireless service – people were attacking them! A brainstorming session later, we had decided to create a dance piece as a tribute to the services of the healthcare heroes. But due to the lockdown, creating a new recording seemed next to impossible. The music from ‘Vaidyo Narayano Hari’ that was recorded six years ago came to our rescue. So we decided to utilise the music from this production (as it was easily available to us at this point in time) choreographed a new piece as a tribute, and recorded the dance at home. We believe that this is a time for all of us to stop and reflect on how we can contribute in our own way, and there is nothing more de-stressing than giving back to the community. So it would be good if we could all find ways to encourage and help our heroes at the frontline. It’s also important to disseminate accurate information at a time like this, keep positive and healthy, stay connected with family and friends and help in whatever way possible to fight this pandemic! Dancing helps you to enter a different world as you get totally engrossed in this physical activity that is a combination of graceful movements, rhythmic footwork and expressions! Moreover, you become one with the character you are portraying and try to concentrate on doing it with ease and élan, all of which works as a great stress buster. Kuchipudi is innately a very graceful dance form. Practicing it diligently makes one graceful in all one’s movements and enhances posture and gait, and thus character. Also, each mudra conveys various meanings. Natyashastra, the oldest treatise on dance describes single hand gestures/mudras and double hand gestures/mudras. Animal mudras are easy and fun, especially for young children. Even mudras showing aspects of nature like flowers, sun and moon can be performed effortlessly and when practiced together, is a great way to foster a bond with your children. Additionally, Kuchipudi helps in all-round development as it helps build self-confidence as one loses stage fear during performances. Students are enrolled from the age of six to learn the Kuchipudi dance form but a date or assurance regarding a Rangapravesam (debut on stage) is not provided. This is because it depends a lot on each individual child’s commitment, hard work and dedication. Furthermore, parents are advised not to push their child to do their Rangapravesam since a child should come to a level of proficiency to perform with finesse and be able to hold the attention of the audience. For children to gain experience, they are encouraged to participate in many group performances before their solo debut, given that like any art form, excellence in Kuchipudi comes with a lot of devotion, passion and hours and hours of practice. This art form engages every part of the body from head to toe, starting from the eyebrows/bruha bedhas, eyes/dhrishti bedhas, neck/greeva bedhas, shoulders, arms, hands, waist, core, legs and feet. Both the body and mind get a workout, as you also have to remember the dance sequences, mudras and posture, expressions, and make it all look effortless at the same time! So it’s a fantastic cardio routine which also requires immense coordination. Kuchipudi is one of the noted classical dance forms of India and originated in the village by the same name close to Vijayawada. The present dance form of Kuchipudi can be tracked back to the 16th century, although dance was popular as early as 2nd century BC as is evident through the sculptures at the Amaravati Stupa depicting group dances. Somewhere between the 14th and 17th century, Siddhendra Yogi, stylized the then rustic dance form and gave it a structure and framework. He imparted training only to male dancers, which was the custom at that time. Female roles were also played by men who were beautifully dressed and adorned as females. The ruler of Golconda Abul Hasan Tanesha was enthralled by a Kuchipudi performance during his visit to Machilipatnam and as a gesture of generosity gifted the village of Kuchipudi to the artistes. It was only in 1930 that Vedantam Lakshminarayana brought about a revolution and women were brought into Kuchipudi dance.