Tag: exercise

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Run for better lifestyle

The first step to anything new can be a tad bit intimidating, but once you put your mind to it, you can achieve wonders. Start small. You can only build your running journey if you take it one day at a time…writes Rajat Khurana

American distance running legend Steve Prefontaine said, “Running is for everyone. That’s the beauty of it. The world of track and field is a symbolic one. It teaches you how to get through life’s hurdles with a goal in sight. Unlike other exercises, the only essential prerequisite to running is the right attitude. No matter what the weather conditions might be, it doesnt deter runners from being up and about in marathons across the globe.”

For many people, their approach to physical activity and exercise shifted during the pandemic. From embracing home workouts to navigating how to return to exercise after recovering from COVID-19, the pandemic has reoriented our relationships to physical activity. Running has been a big part of this. The period of gym closures and shelter-in-place guidelines led people to embrace running as a new part of their routine-many for the first time. Personally, for me, that’s why ASICS’s core philosophy of Sound Mind, Sound Body today is more relevant than ever. It continues to champion the benefits of sport and movement, not just on the body but also on the mind, having an everlasting impact on mental wellbeing.

Here is a guide to incorporate running as part of your lifestyle and reap the benefits on both mind and body.

Get Motivated

The first step to anything new can be a tad bit intimidating, but once you put your mind to it, you can achieve wonders. Start small. You can only build your running journey if you take it one day at a time. Like they say, “Rome wasn’t built in a day”. Give your body enough time to adapt to running and gradually increase your speed. If this still feels like a mammoth task, find yourself a community to run with. Running with a community will give you a sense of belonging and, at the same time, motivate you to clock those miles together. You can also join ASICS’ running clubs across the country. ARC is an inclusive running group led by experienced runners who provide weekly training programmes with the intention of helping you achieve your personal fitness goals. With various training groups tailored to a runner’s specific needs, the club promises exciting running sessions, optimised to help you reach your personal best.

Invest in the right shoes and gear

A run can feel like a breeze if you choose the right pair of shoes – shoes that fit comfortably and suit your running style. I would recommend trying the ASICS FOOT-ID service at our retail stores; it’s an advanced technology that will help you pick the perfect shoe as per your foot shape and running style. It assisted me in locating the ASICS Gel-Nimbus shoes for my first runs, and believe me when I say that running has never felt like an exercise since! running gear is equally important. Pick running shorts, tops, or tights that are made out of lightweight wicking fibres. While these garments aren’t necessary for running, they help you to stay dry and comfortable when you work out.

Use a walk/run method

If you are a beginner, I would recommend using the walk/run method for the initial days. This is the easiest way to build endurance with less stress on the joints and a manageable intensity level. Start by alternating one-minute intervals of running with one minute of walking, and then try to increase the time spent running. As you become more comfortable, cut down the time spent walking.

Make time for that run

Running workouts might be challenging in the beginning, but they shouldn’t be so hard that you never want to run again. During each workout, keep a comfortable, conversational pace. If mornings become too overwhelming for you, go for a night run. A pair of ASICS’ Lite Show collection can easily make that happen for you! The Lite Show is a collection that empowers runners to run on their schedule, day or night. The eye-catching bright colours and reflective details increase visibility and help runners feel safer and more confident when running in low-light conditions.

Nutrition and hydration

You’ll learn quickly that eating well and staying hydrated can influence your runs. You lose water through sweat, whether it’s cold or hot outside, so you need to drink before, during, and after your runs. When running, you should pay attention to your thirst level and drink when you feel thirsty. Similarly, it’s best to eat something light that’s high in carbohydrates but low in fat, protein, and fibre before a run. Aim to finish eating 90 to 120 minutes before you start running. Keep in mind, however, that every runner is different. Some runners can eat 30 to 60 minutes before a run and finish the workout comfortably. It may take some time to work out the best routine for you. In a world where stress is the norm, a running break is always a necessity.

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Indian Army conducts airborne exercise at Pokhran

The Army carried out a similar exercise at Siliguri corridor near the Northern border with China…reports Asian Lite News

The Indian Army conducted an airborne exercise at Pokhran in Rajasthan on Friday to validate its rapid response capabilities along the western border with Pakistan.

The exercise included combat-free fall jumps with guided precision aerial delivery system and battle drills in a simulated hostile mechanised environment, the Army said.

With the onset of summer, the Army top brass is reviewing deployment of troops on Western and Northern borders.

Army Chief General M.M. Naravane, along with other top military leaders, went to Central Command in Lucknow on Wednesday to review the deployment of the force along the border.

The Army carried out a similar exercise at Siliguri corridor near the Northern border with China.

Last week, nearly 600 paratroopers of the Indian Army’s Airborne Rapid Response teams carried out large-scale drops near the Siliguri corridor in an airborne exercise, after being airlifted from various airbases.

Siliguri corridor is the strategically important region near the country’s Northern border with China that borders Nepal, Bhutan and Bangladesh.

The corridor is considered very important from the military perspective and connects the northeastern region with the rest of India.

The 60-kilometre long and 22-kilometre wide Siliguri corridor in West Bengal is also known as the “Chicken’s Neck”.

India has enhanced deployment across Northern and Western borders amid threat over a two-front war.

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Health Lite Blogs

Benefits of doing exercise since childhood

Have a positive attitude about the physical activity when your child is involved and encourage them to take an interest in new activities…reports N. Lothungbeni Humtsoe

Children, like adults, require some form of exercise in their daily routine to stay healthy. Your children are watching you and attempting to mimic everything you do, good or bad. As a result, it is critical to have an exercise routine in place in order to instil the habit of exercise in your children from the start. Encourage your children by telling them about the benefits of exercise or by finding fun ways to exercise.

0 age should spend more time playing on the floor.

1 – 3 should exercise for at least three hours per day. This entails playing aggressively.

3 – 5 years old should exercise for at least three hours per day.

5 -18 should engage in at least one hour of moderate to vigorous exercise per day, as well as a few hours of light exercise. This should include activities that strengthen the muscles and bones at least three times per week.

18+ should engage in a mix of moderate and vigorous exercise to ensure adequate overall activity. They should also engage in muscle-strengthening activities at least twice a week.

Asha Vaghasia, Founder and Parenting Coach, We Positive Parenting, Ahmedabad commenting on fitness across young age says, “As a parent, all you can do is create a fit environment. To encourage your child, you can set up a family routine. The activities you do as a family have a profound effect on children. Encourage them to do their chores by doing your chores yourself. Limit the use of T.V and smartphones and encourage the children to do the same. Start walking to the nearby shops instead of driving, and the kids will follow suit. Instead of watching television after dinner, encourage your child to set up and lead a few fun activities that they can do with friends and family. I have seen my parents wake up early and workout on a regular basis which inspired me in my childhood and it led me to run marathons today and further ahead I have put my children into vigorous sports since a very young age and today exercising and being active is an essential part of their lifestyle.”

Asha shares ways which ensures that your family moves at least for 60 minutes each day. With activities ranging from informal, busy to planned sports:

1. Start early. Young children love to play and be active. Encouraging more safe and informal movement and play can help build a solid foundation for an active lifestyle.

2. Set a good example by living an active life for yourself.

3. Make exercise a part of your daily routine by taking family trips or playing sports together.

4. Give your children ideas and things that encourage exercise.

5. Exercising can be done with a lot of fun like dancing on a Bollywood dance number, playing blocks or simple activities like walking a pet or riding a bicycle to get milk.

6. Take young people to places where they can work, such as community parks, community baseball stadiums, or basketball courts.

7. Have a positive attitude about physical activity when your child is involved and encourage them to take an interest in new activities.

8. Make bodywork fun. Recreational activities can be anything your child enjoys, organized or unorganized. Activities 9. can range from group sports or individual activities to leisure activities such as walking, running, skiing, cycling, swimming, playing activities, or playing free time.

10. Make sure they are safe! Always provide protections like helmets, wrist pads, or knee pads for activities such as cycling, or scooters, skateboarding, roller skating, rock-wall, and other activities where there is a high risk of injury. Also, make sure that the activities are appropriate for your child’s age.

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Indian, US armies hold joint exercises in Alaskan mountains

The soldiers from the two countries practised yoga and for building camaraderie played kabbadi and American football…reports Asian Lite News.

Indian and US armies held a joint exercise in the snow-bound Chugach Mountains in Alaska approximating the conditions Indian soldiers face in the Himalayas where they confront Chinese troops.

During the two weeks of the ‘Yudh Abhyas’ joint military exercises that ended on Friday, the soldiers practised cold weather survival, medical evacuation by air, mountaineering and small-arms marksmanship, according to the US Army.

The final part of the drill was the field training exercise thousands of metres above sea level in “the Chugach Mountains in deep snow, blowing winds, and sub-freezing temperatures”, where combined Indian and US Army units carried out a simulated military operation assault, a US Army write-up said.

The highest point in the Chugach Mountains is about 4,000 metres.

Indian soldiers have faced Chinese aggression in the snow-bound Ladakh along the Line of Actual Control leading to clashes with casualties on both sides. There was also a standoff in January this year in the Sikkim area.

About 350 Indian soldiers from the 7th Battalion of the Madras Regiment known as “Shandaar Saath,” and 400 US para-troopers from the 4th Infantry Brigade Combat Team (Airborne) of the 25th Infantry Division called the “Spartan Brigade” took part in the 17th edition of Yudh Abhyas.

The exercises were “aimed at improving the combined interoperability of the Indian and US Army to increase partner capacity for conventional, complex, and future contingencies throughout the Indo-Pacific region”, according to the US Army article.

The troops from the two countries worked on evacuating casualties using UH-60 Blackhawk helicopters and practiced sling loading artillery underneath CH-47 Chinook helicopters. They also took turns familiarising themselves with each other’s weapon systems including the American M4 carbine, M240B, and the Indian Small Arms System.

CH-47s and UH-60 helicopters are also in the Indian military’s arsenal.

“This exercise has achieved a high degree of interoperability and jointmanship at all levels,” Indian Brigadier Parag Nangare, who was the exercise director.

“We have learned the best practices, techniques, and procedures which have evolved from operating in these conditions.”

“Two weeks ago, we met as strangers” but now “we share a bond of friendship and the knowledge that when needed, we will be there for each other”, said US Army Colonel Jody Shouse.

The soldiers from the two countries practised yoga and for building camaraderie played kabbadi and American football.

With India deeply entrenched in the UN Peacekeeping operations as the largest contributor of troops, the exercises included a simulation of a UN mission with the US that does not contribute regular troops to the UN.

They shared “their best practices in planning, coordinating and executing military missions as a combined staff”, the US Army write-up said.

This was the second Yudh Abhyas held this year as the 2020 edition of the exercise was postponed to February this year because of the Covid-19 pandemic and conducted in Rajasthan.

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Impactful immunity-boosting exercises

Opt for power walking to reduce fat, a casual stroll for a more relaxed feel or marathon walking for high-impact results…writes Siddhi Jain.

A life without workout is not good and possible in the modern era. We know that exercising is the best way to keep the body and mind fit and healthy. But exercise does more than that! It also acts as an immunity booster. The good news is that you do not have to do heavy exercises for long hours to strengthen your immune system.

Here are five simple exercises recommended by InterMiles that can get the job done. Check out these impactful immunity-boosting exercises to do at home:

Walking

If you find it difficult to fit an hour-long workout in your schedule, but want to keep active, add this simple exercise to your daily routine. Walking has several health benefits — the heart stays fit, muscle endurance is improved, bones get stronger, body fat is reduced, high cholesterol can be managed and the body’s defense mechanism gets better. People of any age can participate in this without any difficulty. Opt for power walking to reduce fat, a casual stroll for a more relaxed feel or marathon walking for high-impact results. With so many health benefits, walking undoubtedly ranks high on the immunity boosting workout checklist.

Jumping Jacks

Jumping jacks are an amazing workout to boost immune system. It is one of the easiest workouts to do from the comfort of your home. All you need to do is add a bit of variation to this immunity power exercise to boost up your fitness regime. Doing so will not only promote stability but also strengthen your immune system. Here are some variations for you to include in your fitness plan: step jack, basic jumping jack, press jack, squat jack, plyo jack, crossover jack, skier jack and seal jack. Adding 20 minutes of this session to your routine will be enough.

Squats

Squats are one of the most popular exercises among fitness enthusiasts. When done regularly, this exercise can tone your legs and strengthen your glutes and muscles. There is no better exercise to work your lower body than squats. In addition, this activity also boosts blood circulation in the body. All you have to do is get the posture correct. Once you excel in the form, you will never skip a leg again. Switch it up with some variations to have a lasting impact. Overhead squat, landmine squat, front squat, split squat and jump squat are some of the more popular ones that you can try. Add some weights to your squats and you will burn calories quicker than ever.

Pilates

Any list of exercises for the immune system is incomplete without Pilates. They are great for building flexibility, strength and immunity. Pilates promotes muscle development, flexibility, core strength, energy, weight loss and increases joint motions. That is not all! It also improves body posture. A pilates workout can generally take anywhere between 45 minutes to an hour to perform. But you can also perform the shorter ones when you are short on time. Although optional, you can get hold of a yoga mat for better comfort.



Plank

Not many workouts engage so many muscles at the same time as a plank does! It is also the best exercise to tone your abs. Beginners or experts, this simple exercise is for all of us to strengthen our arms, shoulders and backs. This activity can be completed within a minute or two. Just balance your body and hold it in position for a minute. If you are someone who can do it longer, go for it! Or you can take breaks and start afresh. Although a bit challenging, with practice you can do it in one go. Include its variations for a fun routine. Side star plank, reverse plank, extended plank and low plank arm reach can be the best ones to begin with.

Now that you have a list, try taking out some time for these exercises from your daily schedule and do them at home. For an even more comfortable and fun time, you can shop online and invest in some workout equipment.

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‘Consistency’, the real mantra behind fitness

Do we stop eating? Do we stop sleeping? NO! We don’t because our body needs every day to function properly…Shwetambari speaks with Siddhi Jain.

Since pandemic has affected total lifestyle, people started to give more importance to workout and fitness. At-home fitness has become the new reality for millions across the globe, and according to fitness experts like Shwetambari Shetty, who is one of the fittest Indian women and a trainer, it is here to stay. The Cult. fit expert says she has witnessed people dropping weight, losing fat, gaining muscle, looking lean and strong, and becoming the best version of themselves using at-home workouts.
Excerpts:


As a coach, how do you think the pandemic has impacted India’s fitness levels?

To me it looks like India is finally ready to make exercise a necessity and a way of life. Until now it has been a luxury. People are understanding that regular exercise and movement helps one become fit and healthy. Maintaining good health, also means good immunity which makes one stronger overall to fight certain illnesses and conditions. So yes, people are now more aware of why everyday movement and fitness is key. It’s not ‘I have a special occasion and need to drop some pounds’ anymore. People are making exercise and fitness a part of their daily routine.

Online fitness sessions and classes have seen a boom. Do you find them as effective as sweating it out in a gym or a physical group class?

I have witnessed people dropping weight, losing fat, gaining muscle, looking lean and strong, and becoming the best version of themselves using at-home workouts. We would have never known this could be possible if it wasn’t for this pandemic. So while we love the adrenaline a group class brings in at the gym, the conclusion is home workouts can be just as effective as a gym workout.

Many beginners who would otherwise be intimidated to step inside a gym due to many reasons, including body shaming, have resorted to exercising at home as they feel that is a “no judgement zone”. They have lost weight, gained confidence, gained good health and high energy. There is no risk of injury if a beginner starts as a beginner, slowly and steadily, and follows all the trainers’ instructions and trains with a qualified fitness coach. To help all our beginners, we have ensured that we have multiple beginner-friendly workouts across all formats and age groups via the cult.live offering.

Personally, how have you been working out during the Covid era?

At home! I delivered a baby in July 2020, during the peak of the first Covid wave, and started working out a month after. I lost 10 plus kg that I gained from pregnancy by working out at home. Now I have started going to Cult.fit. I had my Dance. Fitness for cardio and then got myself dumbbells for my strength training and did yoga twice a week.

Where do most people go wrong when it comes to achieving any fitness goals, say fat loss or belly burn, or toning the body?

Consistency! People are not consistent and not regular with their workouts. As soon as a goal is achieved, people take a break. Do we stop eating? Do we stop sleeping? NO! We don’t because our body needs every day to function properly. In the exact same way, our body needs exercise and movement daily to function well and keep that unwanted fat at bay.

Your top three fitness tips would be…

One, breathe deeply and think positively. Your mind has a powerful impact on your body. Two, exercise regularly and Eat nutritiously. Consistency is the key here. Three, move often and sleep well. Stay active but ensure you rest well.

What is the one fitness trend that the industry could see in a big way in the coming time?

Exercising itself will be trending. People will choose a barbell over a bar. Given the importance of being and staying healthy for each of us being more pronounced than ever, the biggest trend that is coming is just the need to exercise and build it into your lifestyle. Apart from this, having a healthy mind along with a healthy body is also a key trend that has come up and will continue to gain momentum.

You are a trainer at Cult.Fit, and there’s massive uptake of your 4-week Belly Burn course. What do you think is the reason for this targeted preference?

Everyone I know wants a flat stomach, washboard abs, or six packs. While this is totally possible, it will take a great deal of effort and hard work. The Belly Burn program, thus, does not promote spot reduction because that is not possible. It aids in building a strong core and as we exercise for a strong core, a lot of that belly fat will go away. The program also promotes HIIT — these are workouts that alternate between high-and low-intensity. The powerful bursts of energy use more fat as fuel and the rest periods in between to help flush out waste products from muscles. In a program like this we have the perfect combination of burning full body fat and strengthening the core. And people who experienced it in its first run did just this. We had 30k plus people participating and engaging actively with us to get fitter using the workouts, meal plans, and group discussions. We think the success of a targeted preference like this lies in the fact that a lot of people have specific goals in mind — such as fat loss, improving strength, increasing flexibility etc — and they want an organized and guided approach to help them attain it.

For people taking this course, what is your advice?

A: My advice would be to stay consistent. Don’t give up in the middle if you want to fulfill your goal. If it gets tough, take a breath and come back. Take it at your own pace. You can also engage actively with other members that sign up to ensure you stay motivated.

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India to join naval exercises with Africa, Europe and Russia

These engagements are aimed to further strengthen maritime security in the region and to consolidate combined operations against maritime threats…reports Asian Lite News.

Towards enhancing military cooperation with friendly nations, Indian Navy has deployed INS Tabar to make port calls and participate in joint exercises with the navies of Africa, Europe and Russia.

On June 13, Indian Naval Ship Tabar commenced her prolonged deployment and is to visit a number of ports in Africa and Europe till end September, informed a defence ministry statement on Saturday.

INS Tabar will transit across the Gulf of Aden, Red Sea, Suez Canal, Mediterranean Sea, North Sea and Baltic Sea while making port calls at Djibouti, Egypt, Italy, France, UK, Russia, Netherlands, Morocco, and Arctic Council countries like Sweden and Norway.

In addition to PASSEX with host navies of countries being visited, the ship is also scheduled to participate in bilateral exercises like Exercise Konkan with Royal Navy, Exercise Varuna with French Navy and Exercise Indra with Russian Federation Navy.

During port visits, Tabar will conduct professional, social and sporting interactions and also participate in a number of joint exercises with friendly navies, it stated.

The ship will operate in conjunction with the friendly navies, so as to build military relations, develop interoperability and project long range sustenance, the statement added.

The deployment will also see participation by the ship in the Russian Navy Day celebrations from July 22 to 27.

Indian Navy undertakes regular overseas deployments particularly in the maritime areas of primary interest.

These engagements are aimed to further strengthen maritime security in the region and to consolidate combined operations against maritime threats.

These interactions will also offer an opportunity to navies to observe and imbibe the ‘Best Practices’ followed in each other’s Navy.

INS Tabar, is a Talwar-class stealth Frigate built for Indian Navy in Russia. The ship is commanded by Captain M Mahesh and has a complement of 300 personnel.

The ship is equipped with a versatile range of weapons and sensors and is among the earliest stealth frigates of the Indian Navy.

The ship is part of the Indian Navy’s Western Fleet which is based at Mumbai under Western Naval Command. (INN)

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Cardinal rules to help your fitness expedition

The first step before getting into a fitness routine is to understand what your aim is. Whether it is to lose weight, improve cardiovascular health, build flexibility or build muscle power…writes Siddhi Jain.

Starting a fitness routine is a tough and overwhelming choice. Especially if you are a beginner and can barely differentiate between a bench press and a cross trainer, let alone know what goals you can achieve with either. Staying motivated to work out may very well be hard, but not impossible. A personal trainer may be able to help you on this journey, yet the motivation comes from no one but yourself.

If you want to see the change in your body and are ready to make serious changes to your lifestyle while stuck at home again, Niraj Puran Rao, fitness icon and the Indian candidate on the iconic business reality show the Apprentice e ONE Championship edition, shares some cardinal rules to help your fitness expedition take off today.

Self-commitment

You need to understand that this is a process that will require full commitment at your end. You need to be absolutely ready for taking on this challenge since fitness is all about finding the perfect balance. It will get difficult to reach your desired goals with a lack of self-commitment.

Set a clear goal

The first step before getting into a fitness routine is to understand what your aim is. Whether it is to lose weight, improve cardiovascular health, build flexibility or build muscle power. Determining what you want will lead you to taking up a fitness routine in alignment with your goal.

Start small

While your body is very capable of change, it is impossible to expect that you will be able to do 3 repetitions with heavyweights on the very first day that you begin your fitness journey. You could try a class that will help you find the best exercise routine based on your fitness goals. It may not necessarily be working out in the gym but could also be Pilates, yoga or even Zumba.

Keep it going

The process of fitness can be tiresome and may even make you give up. That is when you need to spring up and get back into the routine. You need not do the same exercise every day, instead could try brisk walking or doing 5-10 Suryanamaskars to keep the momentum going.

Find a friend

A workout buddy who has similar fitness goals like yours can be of great support in this journey. They can be your cheerleaders when you feel low and demotivated, and you can also hold each other accountable to your fitness goals. After all, who doesn’t like a partner- in-fitness.

Eating right

Now that you have started on your fitness journey and have gotten the motivation to exercise, it’s time to watch what you eat. Without the right kind of food, your fitness routine will go for a toss. Healthy food and plenty of water is the fuel that your body needs. It is essential to consume carbohydrates, proteins and healthy fats in equal amounts.

Be kind to yourself

This project you have taken up is just for yourself. It is important to celebrate the small wins like increase in the number of sets you do or the number of miles you ran and treat yourself. You could even buy those cool athleisure outfits that you were eyeing to sustain the excitement and make it a fun experience. You must reward yourself for all that hard work that you put in.

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Right workout for a healthy body

CREDITS (ANI)
Understand the goal of your workout. Unless that’s not set, chances of picking the wrong workout are possible. The end result gets reflected in an unhealthy and possible damaged body…writes Sheetal Shah.

Stay healthy is very important in the pandemic era. The process of staying healthy starts with choosing a workout that backs your other healthier habits. It is essential that your chosen workout doesn’t just help to make you fit, but also keeps energy levels up and provides an overall energy boost.

There are questions that need to be answered when you pick a suitable workout from the fitness basket. Essentially, the answers need to be very honest to avoid any lasting damages later on. The following pointers can be followed.

Yoga (ANI)

Understand the goal of your workout. Unless that’s not set, chances of picking the wrong workout are possible. The end result gets reflected in an unhealthy and possibly damaged body.

Thorough research of exercise forms, benefits, and advantages to be gained needs to be researched in a comprehensive manner. It will be conducive in the picking process.

Following fads is all okay. But the workout needs to suit one’s needs and not get influenced by fads.

Now that the basics have been drummed in the minds, the next step would be to choose the suitable workout from the few options out there.

CARDIO

An ideal cardio session allows for burning substantial calories. Running or walking is two good ways to do cardio. If weight loss is the chosen end result, then cardio helps start things and warm-up for more intense workouts.

YOGA

This ancient Indian exercise method is perfect for ab overall strong and fit body through a mixture of postures.

PILATES

For stronger cores, Mat Pilates is the proper choice. Along with toning the core and abdominal muscles, lower back, hips, and buttocks, this workout is all about focussing on body strengthening and flexibility and lean muscle building. A flexible and controlled body will be quite possible. In fact, machine Pilates combines the benefits of both weight training and Yoga.

HIIT

The workout technique alternates between small episodes of high-intensity exercise and less intense rest. The varied exercises depend on the targeted body part for improvement.

WEIGHT TRAINING

This is perfect to build strength with weight training. Weights in workout routines can result in sturdy muscles and bones along with lesser injury threat. But weight training is not bodybuilding or creating a bulky body, it is about toning the body and building muscle. Muscle building comes from premeditated practice and requires hard work complete with weight-gain diet and supplements intake. Choose the right workout for a healthy body.

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Any time doable breathing exercises

There are several other benefits to these exercises as well! It also helps us stay calmer, and de-stress especially in these unprecedented times we are living in…writes Jyoti Dabas.

While Covid-19 cases continue to surge, we need to be even more vigilant, while staying at home and keeping ourselves healthy and fit. While eating right and exercising ensures our bodies and minds stay fit, it is also important to strengthen our respiratory system — as that is also severely affected by the virus.

Breathing exercises are a great way to develop the lungs as they improve lung muscles, clear out any secretion and increase the capacity by supplying an adequate amount of oxygen. There are several other benefits to these exercises as well! It also helps us stay calmer, and de-stress especially in these unprecedented times we are living in.

To get started, here are five breathing exercises you can do at any time of the day and in any comfortable space.

Deep breathing with increasing counts: breath-in and breath-out

This is one of the easiest and most important exercises. It helps in strengthening our lungs and improving blood flow, immunity and eliminating stress and anxiety.

Steps:

* Sit down in a relaxed position, take a deep breath and count your inhalation and exhalation. Ideally, your inhalation and exhalation counts should be the same.

* With each breath increase the count to inhale and exhale for as long as comfortable. Practise from 2 to 5 minutes duration.

Diaphragmatic breathing

Also known as belly breathing, or abdominal breathing, this particular exercise has various benefits such as managing irritable bowel syndrome, depression, anxiety and insomnia. Normally people get in the habit of breathing without fully utilising the lower part of their lungs. With this breathing technique, you consciously practise filling in lungs to their maximum capacity and increasing oxygen uptake.

Steps:

* Lie flat on the floor or sit in a comfortable position and relax your shoulders

* Put one hand below your chest and just above your stomach (this is where your diaphragm sits)

* Take a deep breath in by expanding your diaphragm or stomach and exhale slowly.

Cardiovascular exercise

The benefit of any cardiovascular exercises is that it increases your heart rate which forces the respiratory system to become more efficient and eventually increases the amount of oxygen you take with each breath. This allows for your lungs to improve capacity and function better. Here are some of the most common cardiovascular exercises that you can do from the comfort of your home: are brisk walking, spot jogging, jumping rope, jumping jacks and climbing staircase.

Anulom-vilom

More commonly known as alternate nostril breathing, it is a prevalent Pranayama and has been spoken about in the Hatha Yoga literature. This exercise helps clear out the nasal passage and improves respiratory muscle strength. It is advised that Anulom-vilom should be practiced on an empty stomach ideally in the morning or in the evening after a long meal gap.

Steps:

* Sit on a chair or on the ground cross legged, in a meditation position

* With your right thumb, close your right nostril and inhale through the left nostril. Release your right nostril and with your middle and ring finger, close your left nostril exhaling through the right nostril

* Inhale through the right nostril, then release the fingers, closing the right nostril and exhaling through the left nostril

* Continue the slow breathing through alternate nostrils and focus on the breath

* Practise this for 10 minutes for benefits to start accruing

Bhramari

Derived from Sanskrit, brahmari literally means a bee. It is a humming exercise, which increases nitric oxide in the body and acts as vasodilators; helps with easier blood flow through the vessels and prevents muscles from tightening.

Steps:

* Sit on a chair or on the ground cross legged, in a meditation position


* Close your ears using your thumb and place your middle and ring fingers lightly at the inner corner of your eyes.

Rest your index finger above your eyebrows and little finger where it rests on your cheeks

* Take a deep breathe in and while exhaling make a soft humming sound similar to ‘hmmmmm’, throughout the entire exhalation. Inhale again and while exhaling make the humming sound

* Practise for 10 minutes for benefits to start accruing.

These exercises won’t help prevent Covid, however, if performed daily, they will help in developing a stronger respiratory system which can help our body to fight any possible infection. Having said that, if you or your family members have any pre-existing health conditions or are feeling any discomfort, please do consult with your doctor.

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