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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.
How to set up an at-home gym within 1000 rupees and get a perfect workout too!
You Don’t Need To Visit A Gym To Be Fit Fitness doesn’t need fancy equipment. You can get fit even on a budget, just by keeping things simple. You can have an effective home gym that gives you results with inexpensive devices as well. You don’t need high-priced gym weights but keep in mind that it should be balanced and comfortable to use. You can get a full-body workout and do a wide range of exercises in your home within Rs1000. Yoga Mat Working out at home is what everyone is currently doing during the lockdown period. So one of the first things to get yourself is a yoga mat or exercise mat. A mat is good to prevent back pain while doing lying down exercises. It also protects you from the floor. Yoga mats starts from as little as Rs285. Check online and choose the best one for you. Skipping Rope A workout using a skipping rope is considered to be a full body workout. It promotes heart health and is the best cardiovascular exercise you can do at home. In fact, many professionals use a skipping rope to get an effective cardio workout. Skipping ropes are also available from as little as Rs199. Check online and choose the best one for you. Gym Dumbbell Water Bottles Staying hydrated is very important and more so while training. The hybrid of a water bottle and dumbbell is very useful for not only keeping your hydration levels up but can also be used for various upper body and lower body exercises at home or office. These gym dumbbell water bottles are available online for Rs220. So put it on your shopping list without delay. Resistant bands Resistant bands offer a very effective workout and can be carried anywhere. You can do all kinds of freehand resistance exercises to build your strength with these bands. These bands exert a particular amount of force on UR muscles when stretched and can be used for both upper and lower body training. They improve joint mobility and are also a great way to help improve UR flexibility. These bands are easily available online from sporting goods retailers and cost as little as Rs299 for a pack of three. At-Home Full-Body Exercises We’ve already spoken about a cardio workout with a skipping rope but you can get a good cardio workout by just jogging around your building or climbing up stairs. These are inexpensive activities. What’s more, you can also view a yoga class online to get in some stretches and improve your flexibility. If you don’t have access to all the things mentioned above, use water bottles, a plastic rope for skipping and if you’re really strong you can use an empty gas cylinder as weights. Here are some at-home full-body exercises you can do with resistance bands/water bottle/weighted bags /empty cylinder/ or dumbbells (DB). Legs Warm-up • Suryanamaskar - 1 min • Free squats - 1 min • Free lunges 1 min • Sumo squat - 1 min • Donkey kicks - 1 min 1) Squats with dumbbells or bands (20 reps 4 sets) 2) Sumo squat with dumbbells or bands (20 rep 4 sets) 3) Lunges with dumbbells or bands (20 reps 4 sets) 4) Dumbbell stiff-legged deadlifts or with bands (20 reps 4 sets) 5) Dumbbell calf raises both legs or with bands (20 reps 4 sets) Abs 50 Crunches 50 Scissor leg exercise 50 reverse crunches V-hold for 1 min Plank for 1 min Back/Chest Warm-up • Mountain climbers (2 min each) • Jumping jacks (2 min each) • Spot running (2 min each) • Skipping (5 min each set) Repeat this warm-up 2 to 3 times 1) Band or DB pull-down for upper back (20 reps 4 sets) 2) Band or DB rowing for mid back (20 reps 4 sets) 3) One arm row with band or DB (20 reps 4 sets) 4) Bent over row with the band (20 reps 4 sets) Chest 5) Band or DB chest press (20 reps 4 sets) 6) Band or DB chest flys (20 reps 4 sets) 7) Incline push-up (20 reps 4 sets) 8) Suryanamaskar (20 reps 4 sets) 9) Pull-over with DB (20 reps 4 sets) Bicep/Tricep Warm-up • Burpees (20 each 4 sets) • Mountain climbers (20 each 4 sets) • Hip bridge pulse at the top (20 each 4 sets) • Crunches (20 each 4 sets) • Leg scissors (20 each 4 sets) • Reverse crunches (20 each 4 sets) • V-hold 1 min each • Plank for 1 min each 1) Standing biceps band or DB curl (20 reps 4 sets) 2) Triceps band or DB press overhead (20 reps 4 sets) 3) Door band or DB biceps curl (20 reps 4 sets) 4) Band or DB kickback triceps (20 reps 4 sets) 5) Hummer curl band or DB (20 reps 4 sets) 6) Tricep dips (20 reps 4 sets) Shoulders Warm-up • Mountain climbers (2 min each) • Jumping jacks (2 min each) • Spot running (2 min each) • Skipping (5 min each set) • Repeat this warm-up 2 to 3 times 1) Shoulder overhead press with DB or band (20 reps 4 sets) 2) Lateral raises with DB or band (20 reps 4 sets) 3) Front raises with DB or band (20 reps 4 sets) 4) Upright row with DB or band (20 reps 4 sets) 5) Bent over flys with DB or band (20 reps 4 sets) This is a circuit of all body parts. Do 20 minutes of cardio exercise like climbing the building stairs or skipping at home, together with any combination of freehand exercises listed above. During The Set Remember this is a 4-day workout. The 5th day is rest day, after which you can start again.
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.
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.
5 Ways Coconut Oil Improves UR Skin & Hair
We all know that coconut oil is immensely beneficial for our skin and hair. However, what we didn’t know is that there are a number of explanations justifying this claim. Right from moisturizing dry and flaky skin to treating frizzy hair, coconut oil has a number of benefits. The natural element of the oil has a wide array of therapeutic and beauty-enhancing properties. Moreover, coconut oil is also used as a component in various hair care and skin care products. It is the most common and cost-effective products to nourish and treat your skin and hair. Here are a few benefits of coconut oil you can enjoy at home. Hair Conditioner Coconut has a fatty acid structure, which penetrates into the hair roots. So, if you feel your hair is dry or is prone to break, manage it with coconut oil as an overnight treatment. For this, you need to take virgin coconut oil and apply it on your hair, starting from the roots to the ends. Tie your hair in a ponytail. Wash your hair with shampoo and conditioner. It is the most effective way to deal with split ends as well. Reduces hair loss and breakage When you feel your hair is puffy, rub a small amount of coconut oil on your fingers and run it through your hair to keep fizziness at bay. In addition, if you are in a pool or at the beach, it is likely that your hair will become little tangled. So at times like these, it’s best to leave coconut oil in your hair, as it saves your hair from the scorching sun, chlorine and saltwater. It also keeps your hair conditioned. Skin Moisturiser During the winter season, our lips get dry, so to moisten your dry lips, apply coconut and then rinse it off. Again, apply a little coconut oil to your lips to keep it moist and soft for a longer period. Overall Skin Treatment Coconut oil is enriched with natural anti-fungal and antibacterial properties, which makes it the perfect ingredient to prevent infections and fungus. Therefore, apply coconut oil to keep your skin moisturized. To keep your feet smooth and fungus-free, use the oil every day. Exfoliator Coconut oil is also good for pedicures. Take half a jar of coconut oil and add two tablespoons of honey and one tablespoon of sugar. Mix all the three ingredients until the sugar is immersed completely in the oil. Take a spoonful of the scrub and rub it on your legs and feet to exfoliate your skin. Doing so takes away the dead skin and smoothen your cracked heels and rough spots.
5 Latest Quarantine Workouts
Some of the things I’ve noticed as a current trend is people are going to online resources a lot more. So people are going online and using technology to either work with their trainers or find different classes that they want to do in terms of fitness. I’ve recently picked up practicing the steel mace which is a very ancient tool – like a long pole with a heavy ball towards the end of it and because of the difference of leverage points with this tool - a huge swing and momentum is created which UR body has to learn to navigate. I feel the number one thing that people are looking for is body weight exercises within the home. It is probably the most sought after trend right now! People are also now looking to train in a small environment as lots of us are at home. So they want to know things like ‘how to get a workout in a bedroom or hotel room or the ‘top tools you can use at your home.’ So now backpacks are used by putting books in the backpacks. Water bottles are used as small hand weights and thermos mugs are used as foam rollers – so there’s lots of ways to get creative! Currently, there’s also a big focus on mobility work. For instance, there’s stick mobility. It helps the body get into different positions to help deal with different mobility issues – it’s very valuable and very important. I use the videos online but I also try to come up with some of my own moves.
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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
Lose Fat Fast & Get Lean With The Rowing Workout!
The rowing machine, also known as rower or ergometer is chosen by several fitness freaks due to its quick fat burning benefits! Also, if you’re not a regular gym goer and prefer to exercise in the comfort of your home, the rowing workout is ideal for you! Unlike other cardio machines like the elliptical machines and treadmills, the rowing machine is compact. It can be pulled out for a workout and kept in a corner of a room after your exercise. Lose Fat Fast & Get Lean With The Rowing Workout! UR The rowing machine, also known as rower or ergometer is chosen by several fitness freaks due to its quick fat burning benefits! Also, if you’re not a regular gym goer and prefer to exercise in the comfort of your home, the rowing workout is ideal for you! Unlike other cardio machines like the elliptical machines and treadmills, the rowing machine is compact. It can be pulled out for a workout and kept in a corner of a room after your exercise. Besides, you can work out while watching your favourite TV show or while having a chat with your workout buddy. Perfect for toning muscles, weight loss and boosting stamina, the rowing workout is indeed a fitness game changer! So if getting rid of extra fat and boosting your overall health is what you want, the rowing workout can definitely help you! Here’s why. Good aerobic exercise: Cardio or aerobic exercise is suitable for any age group as it leads to faster weight loss, a stronger immune system and an increase in stamina. Also, as rowing involves flexing of several muscles, oxygen intake is increased and endorphins are released which help you to have a sound sleep at night. Upper body workout: The workout involves constant stretching of the deltoid muscle in the shoulders, triceps in the arms, the erector spinae muscles in the lower back, rhomboids in the middle back and the trapezii in the upper back. So undoubtedly, the rowing machine helps to give you a chiselled upper body! The benefits of a strong back and shoulders will eventually improve UR posture and reduce back pain too. Also, since you need to maintain a stronger grip on the oars, you also develop sturdy hands and wrists. Lower body workout: Another significant benefit of the rowing machine is that it provides an excellent workout for UR lower body. The main leg muscles that get strengthened are the buttocks, calves, hamstrings on the upper back of the thighs and the quads in the upper front of UR thighs. Besides, resistance training on the rowing machine is an easy way to maintain balance and flexibility. Low impact cardio: For those who are overweight or suffer from joint problems and find it difficult to try weight bearing exercises that include running, walking or hiking, the rowing workout is a good alternative. This is because the rowing workout is done while sitting and it is non-weight bearing. Therefore, it applies less stress on the joints as it is a low impact cardio exercise.
Are You Training In Accordance To UR Biological Characteristics
A Snake wiggles, birds flap their wings sideways and fly, kangaroos hop and move, and dogs and other animals walk on 4's - they are quadrupeds. All of them move in accordance to their biological characteristics, you will never see a dog move like humans on their 2's or a bird move like a snake. Humans have a biological blueprint too, and that blueprint lies in their gait cycle which is walking, running and throwing mechanics. Millions of years of evolution have shown that when we evolved as a species from being a quadrupedal to bipedal, our movement also evolved where walking, running and throwing became our core activities. We are contralateral reciprocators which mean we move with opposite hands and legs moving together where our torso rotation propels us forward. We have a Sling Pattern where the body's anterior oblique slings and posterior oblique slings they coordinate for us to move in space. Your external, internal obliques and your adductors work together as anterior oblique slings and your gluteus maximus and latissimus dorsi work together as posterior oblique slings. When you train in accordance to UR biological characteristics you move efficiently, you live a pain-free life just like the animals in the wild. They don’t warm up or stretch before they pounce on their prey; they directly go for a kill. Your length tension relationship in your musculoskeletal system will always be balanced as it is your biological connection. Functional Patterns is the only system which has decoded the biological connections of your body. This concept is relatively new in India. Using this Biological blueprint of your gait cycle and throwing mechanics we have treated chronic scoliosis, ACL tears, frozen shoulder, rotator cuff and various other dysfunctions. Training in accordance to your biological characteristics is the way to move in space, in a three dimensional world. Dr Nikhil Lad, Human Biomechanics Specialist from Functional Patterns USA. You can call me on 9920552250 or get in touch via my Instagram handle - fp_nikhil_lad
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!
Changes to make to UR life post the Quarantine period
Changes to make to your life post the Quarantine period This quarantine period has made many of us realize what we might be taking for granted, and luckily its nothing we can't fix. Eat only as much as UR body needs not wants — make smart food choices. Don’t over-order. Buy vegetables and fruit in smaller quantities to reduce wastage. Limit the quantity of food prepared at home and reduce the number of dishes to a vegetable dish, a protein dish and a complex carbohydrate. Keep meals fresh & Simple Be progressive about UR health — gone are those days where you can take UR health for granted. Make adequate lifestyle changes, go for full body checkups regularly, stay active, don’t delay in addressing medical concerns and finally don't exert yourself. Be positive Revamp UR routine — time management is key. Concentrate on working smart that investing those long hours that tire you out. Create a to-do list based on priority. Set short term goals to improve UR health, wealth & happiness quotient. Take a digital break — Our digital consumption has grown overnight to enhance our lives. Cutting back on screen time is easier said than done, just be conscious and things will start to improve. Don’t have FOMO, give yourself time, take small breaks, explore nature, interact face to face or read a book. Be mindful and thankful — Be grateful for what you have, UR surroundings, and pay close attention to what you allow to happen in UR life. Appreciate people, nature and give them the due credit they deserve. Be compassionate.
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.