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Expert tips for culturally relevant nutrition and fitness

There’s no better start to the day than consuming fresh fruit, nuts, and raisins. Going by the norm, a lot of people start their day with tea or coffee, but this is not the ideal move to make if fitness is your goal…reports Asian Lite News

In India, a major part of the population suffers from non-communicable diseases like obesity, diabetes, cancer, PCOD, heart ailments, mental health issues, etc. Nutrition science indicates that culturally relevant foods and eating practices are the gold standard for good nutrition and health. As suggested by India’s leading nutrition expert – Rujuta Diwekar, the nutritional wisdom passed down from our grandmothers coupled with a healthy lifestyle and regular physical activity is what we should go by. Here is some cherry-picked expert advice from Rujuta Diwekar’s The 12-Week Fitness Project on Audible which witnessed 500 signs up within 5 minutes of registration. In this audiobook, Rujuta shares step-by-step weekly guidelines to help people attain their 360-degree fitness goals.

Start your day with a banana or any fresh fruit, soaked almonds, or soaked raisins, but not with tea or coffee

There’s no better start to the day than consuming fresh fruit, nuts, and raisins. Going by the norm, a lot of people start their day with tea or coffee, but this is not the ideal move to make if fitness is your goal. The all-rounder banana entails several health benefits such as fiber, weight loss, prevention of constipation, and improving blood sugar levels. 7–8 soaked raisins with 1–2 strands of kesar are ideal for people who suffer from low energy levels and PMS (Premenstrual syndrome). Consume 4–6 soaked and peeled almonds for combating insulin resistance, diabetes, PCOD, low fertility, or poor sleep quality. Specifically for PCOD, switch to 7–8 raisins and 1–2 strands of kesar 10 days before the menstrual cycle begins.

Add 1 tsp of ghee to breakfast, lunch, and dinner

From the shastras to your grandparents, the Sunday Mail of London, and the Cleveland Clinic of the USA, everyone has sung glories of ghee which is a core ingredient of every Indian kitchen. Adding a tbsp of ghee to lunch or dinner helps with energy, sweet cravings, constipation, and irritable bowel syndrome. The golden elixir can be consumed with makhanas, laddoos, or after dinner to maintain healthy skin and keep joints supple. Ghee by nature is lipolytic, meaning it helps break down stubborn fats, helps us de-stress, assimilate nutrients, is rich in antioxidants, and reduces glycaemic index to aid the regulation of blood sugar.

Don’t limit yourself to a light evening snack, instead eat a wholesome meal between 4 and 6 p.m

The make-or-break evening meal is the most important meal of the day according to Rujuta Diwekar. She strongly advises her clients to take this make-or-break meal seriously, as this determines the outcome of a fitness plan. This meal of course can be followed by a light dinner. A handful of chana or groundnuts for diabetics and jaggery with ghee chapatis for low HB levels are listed in the evening snack recommendations of the 12-week fitness project. Light dinner meals such as poha, upma, dosa, egg toast, protein shake, or besan laddoos post-6 pm will keep you sustained after long and tiring work hours.

Move more, sit less. Take the stairs. Park a car as far as possible. Once a week do a task usually taken up by paid help or a machine

9-5 jobs, household chores, and other miscellaneous tasks leave no time for a workout. How does one bridge the gap? By taking the stairs, standing up for 3 minutes for every 30 minutes of sitting, performing one chore performed by house help once a week, and taking 100 easy steps after dinner. Park your car far away so you can sneak in a walk – every time you go out. Don’t forget to take a 10-15 minute stroll every day.

Start with at least one session of strength training every week

It is pivotal to gain lean body weight to lose weight.  As we get older, our fat begins to infiltrate our muscles, and our anabolic response – strength training is a good way to turn that around. Don’t just focus on increasing reps – increase the weights you lift. Strength training is extremely effective but an undervalued intervention for maintaining hormonal health. It keeps your insulin sensitive, prevents diabetes, regulates the period cycle, and stimulates growth hormones. Plan for at least 150 minutes of total workout time in the week with a  2-day gap between two weight training sessions. Don’t forget to build in rest days and schedule cardio a day after weight training.

Eat dal–rice for dinner

Did you know that the quintessential go-to Indian meal ‘Dal Rice’ is an excellent pre-biotic, lowers cholesterol levels, and reduces the risk of heart disease? Just because you are following a weight loss diet do not limit your rice options to brown rice, because the excess fibre in brown rice comes in the way of absorption of minerals like zinc, crucial for insulin function. White rice has a lot of lesser-known benefits such as vitamin B1 which is good for inflammation and bloating, resistant starch which prevents cancer, and BCAA (branch chain amino acids) in rice helps see results of workout faster.

Practice Suryanamaskar daily

Practice five Suryanamaskars a day to attain holistic fitness. The one and only yoga asana that has stood the test of time, the one that bridges the gap between strength and calm is the Suryanamaskar. The 4 S’s of fitness namely: strength, stamina, stretching, and stability can be attained with this asana eliminating the hassle of time, space, or money. Make sure you perform five Suryanamaskars every day, whether it is after lunch, pre-breakfast, or post-bath. Suryanamaskar strengthens back muscles as well as maintains hormonal balance.

Bring back these three fats in your daily diet: Tadka in kacchi ghaani (cold-pressed or filtered) oils; Coconut as garnishing, chutney, etc; Cashews as mid-meal or with milk before sleeping.

When it comes to cooking, use native or cold-pressed oils instead of refined oils. Kacchi Ghaani refers to the oil that is extracted at a lower temperature and therefore retains the fatty acids, vitamins, and other nutrients. Garnishing food with coconut or consuming it with jaggery is beneficial to one’s health as it is anti-bacterial, soothes digestion, and calms nerves. Cashews are rich in good fats, minerals, amino acids, and vitamins; they can be consumed mid-meal or with milk. These simple yet traditional kitchen items must not be underestimated when it comes to their nutritional value

ALSO READ-Bite sized deliciousness: Laddooh by Chef Sugandha Saxena

Food Health Lite Blogs

Add protein supplements into your fitness regime

For Enhanced Exercise Performance: Taking whey protein supplements before or after workouts can lead to improved exercise performance…writes Suhel Vats

When it comes to nutrition and fitness, one name that frequently surfaces is– “Whey Protein”. It has gained popularity among athletes, fitness enthusiasts, and health-conscious individuals for its numerous benefits. Whether you aim to build muscles, enhance recovery, or improve overall health, whey protein can be a valuable addition to your dietary routine.

For Muscle Growth and Recovery:

Whey Protein contains all nine essential amino acids, making it a complete protein source. These acids are crucial for building and repairing muscle tissues. By consuming it after a good workout, you provide your muscles with the necessary building blocks to repair and grow, helping you achieve your fitness goals faster.Meeting your daily protein requirements solely through whole foods can be challenging, especially for individuals with busy lifestyles. Whey protein supplements provide a quick and convenient way to boost your protein intake without having to cook or prepare elaborate meals.

For Enhanced Exercise Performance: Taking whey protein supplements before or after workouts can lead to improved exercise performance. The presence of amino acids in whey protein can increase the availability of fuel for your muscles during exercise, potentially improving endurance, strength, and overall athletic performance. Including whey protein supplements in your fitness regimen can help you push through challenging workouts and reach new levels of physical achievement.

For Weight Management:

When it comes to weight management, whey protein supplements have a high “fullness factor”, which means that it can keep you feel fuller for longer, reducing unnecessary snacking and overeating habits. Whey protein supplements are known to promote satiety and reduce appetite. When included in a balanced diet, good whey protein supplements work as an excellent aid for weight management and fat loss goals.

For Optimal Nutrient Absorption:

Whey protein is not only an excellent protein source but also aids in the absorption of other vital nutrients. It helps in enhancing the delivery and utilization of nutrients in the body. By combining whey protein supplements with other nutrient-rich foods, you optimize your body’s ability to absorb essential vitamins, minerals, and antioxidants necessary for overall health and well-being.

For Improved Immune Function:

In maintaining good health, the immune system plays a crucial role, especially for individuals with an active lifestyle. Whey protein supplements contain many bioactive compounds such as-immunoglobulins that contribute to a stronger immune system. Regular consumption of whey protein supplements can help bolster your body’s defense mechanisms, reducing the risk of illness and supporting optimal health, particularly during periods of intense physical activity.

Adding whey protein supplements into your fitness regimen offers a multitude of benefits, especially for fitness enthusiasts. Whether you’re an athlete striving for peak performance or a passionate person into body fitness, consider incorporating whey protein supplements into your nutrition plan and reap the rewards it has to offer. Having said this, it is also essential to consult with a healthcare professional or registered dietitian before making any significant changes to your diet or fitness routine to ensure it aligns with your individual needs and goals.

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Food Health Lite Blogs

Tips to maintain your fitness level

Stomach or digestive issues usually come hand in hand with the monsoon if proper hygiene and dietary measures to maintain gut health are not followed. Therefore, drinking and using only clean water to prepare meals is necessary to keep water-borne infections at bay….writes Dr. Debojyoti Dhar

After having struggled with the sweltering weather, the arrival of the monsoon brings a great respite to each of us. As much as people love to be drenched in the rains, the monsoon brings with it a lot more than that. Yes, it is this time of the year, when the digestive system of our body becomes highly sensitive due to waterborne infections. And one of the reasons why infections cause discomfort to your gut is due to a disbalance in the gut microbiota (native microbes present in our digestive tract). Waterborne diseases and infections are a common sight during the monsoon. Knowing your gut and how to protect it might help you avoid gastrointestinal problems and maintain your fitness level.

Understanding your microbiota: Most of us are guilty of treating a symptom, without delving into knowing what the main problem is. It is important to understand that a symptom is not the problem. It is your body trying to tell you that something is not well inside the body. So, wisdom lies in knowing the root cause of the issue and taking action that works from the ground up. Until one knows the makeup of their gut microbiota, measures to treat gut problems will result in temporary relief only. One way to get a clear picture of what is happening inside the gut is to profile the gut microbiota. The in-depth gut analysis is accessible with test kits such as BugSpeaks (India), Floré (USA), Ombre (USA), Microba (Australia) etc. This means one can be acquainted with the population of microbes present in one’s gut and thereby take action to fulfill the requirements of the healthy ones while eliminating the harmful ones.

Taking foods that support gut health: Once one is well aware of the unique microflora population that resides in their gut, it becomes easy to streamline the type of probiotics that will work best in a given case. Eating food that will populate our gut with good microorganisms such as taking probiotics like curd or yogurt is one approach. When good microbiota are in abundance in our gut, it blocks the bad microorganisms from colonizing the gut, which is called colonization resistance.

Another approach is to eat foods (prebiotics) that promote the growth of the beneficial microbes. This includes fruits like green bananas and apples that boost gut health as apples contain pectin and bananas have resistant starch, both exerting a prebiotic effect. Another prebiotic food is cocoa powder. It has an abundance of polyphenols, compounds that promote the growth of beneficial bacteria while preventing the growth of harmful ones. Adding it to one’s meals such as in smoothies or yogurt is a great way to incorporate prebiotics in one’s diet. Another reservoir of fiber is flax seeds which help in bowel movements thus easing constipation while promoting the growth of healthy gut microbes. 

Stomach or digestive issues usually come hand in hand with the monsoon if proper hygiene and dietary measures to maintain gut health are not followed. Therefore, drinking and using only clean water to prepare meals is necessary to keep water-borne infections at bay. Taking care of the gut is crucial as a balanced gut imparts immunity thus minimizing the complications of infections, specifically gastrointestinal infections. Taking a gut microbiome test enables one to know the makeup of their gut microbiome. Eating foods that help the good gut microbes thrive and thus aid them in not letting the bad ones take over the gut space is one of the easiest and surefire ways to maintain gut health.

ALSO READ-Healthy lifestyle choices during monsoon

Food Lite Blogs

Food habits to stay fit during this rainy season

During the rainy season, opt for warm beverages like herbal teas, soups, and ginger-infused drinks. These not only help to keep you warm and cosy but also provide additional health benefits…reports Asian Lite News

Rainy Season has come along with lots of health issues and mouth-watering junk food options. But one thing we shouldn’t compromise is our immunity and health. Dr. Rohini Patil, MBBS & Certified Nutritionist shares her insights on food habits to stay fit during this rainy season and keep your immunity and metabolism healthy: 

Hydration: Drinking an adequate amount of water is essential during the rainy season. Even though the weather is cooler, your body still needs hydration. Rainy weather can sometimes lead to excessive humidity, which can cause sweating and fluid loss. Make sure to drink at least 8 glasses of water a day to stay properly hydrated and maintain optimal bodily functions.

Warm beverages: During the rainy season, opt for warm beverages like herbal teas, soups, and ginger-infused drinks. These not only help to keep you warm and cosy but also provide additional health benefits. Herbal teas, such as chamomile or green tea, can provide antioxidants and boost your immune system. Soups, especially vegetable-based ones, offer a great way to consume nutrients and keep your body nourished.

Seasonal fruits: Enjoy a variety of seasonal fruits that are abundantly available during the rainy season. Apples, pears, pomegranates, and oranges are rich in vitamins, minerals, and antioxidants. These fruits help to strengthen your immune system, fight off infections, and improve overall health. Including them in your diet can also add a burst of natural sweetness and flavour to your meals.

Vitamin C-rich foods: Incorporate foods high in vitamin C into your diet to strengthen your immune system. Citrus fruits like lemons, oranges, and grapefruits are excellent sources of vitamin C. Kiwis, bell peppers, and broccoli are also rich in this essential nutrient. Vitamin C helps in the production of white blood cells, which are crucial for fighting off infections and boosting your body’s defences.

Light and balanced meals: Opt for light and balanced meals that include a combination of whole grains, lean proteins, and vegetables. This ensures that you receive a wide range of nutrients without feeling heavy or lethargic. Whole grains like brown rice, quinoa, and oats provide fiber and sustained energy. Lean proteins like chicken, fish, and tofu aid in muscle repair and growth. Vegetables offer essential vitamins, minerals, and antioxidants to support your overall health.

Probiotics: Include probiotic-rich foods in your diet, such as yoghurt, kefir, and fermented vegetables. Probiotics help to support a healthy gut microbiome, which plays a vital role in your immune system. They promote the growth of beneficial bacteria in the digestive tract, enhancing nutrient absorption and reducing the risk of gastrointestinal issues. A healthy gut contributes to improved immunity and overall well-being.

Garlic and onions: Add garlic and onions to your meals as they possess natural antibacterial and antiviral properties. These ingredients help to protect against common infections, particularly respiratory infections that are more prevalent during the rainy season. Including them in your diet not only adds flavour but also enhances the nutritional value of your meals.

Soups and stews: Prepare nourishing soups and stews using a variety of vegetables, legumes, and lean meats. These dishes are not only comforting and warming but also provide essential nutrients. Vegetables like carrots, spinach, and mushrooms offer vitamins and minerals, while legumes like lentils and beans provide protein and fiber. Lean meats like chicken or turkey can add an extra protein boost. Soups and stews help to keep you satiated, hydrated, and nourished during the rainy season.

Avoid street food: Minimize the consumption of street food during the rainy season to reduce the risk of foodborne illnesses. The rainy season can create conditions that are conducive to bacterial and fungal growth, making street food more prone to contamination. Opt for home-cooked meals or food from trusted sources to ensure food safety and prevent digestive issues.

Proper food storage: Ensure proper storage of perishable food items to prevent spoilage and food contamination. Due to increased humidity during the rainy season, food items can spoil quickly if not stored correctly. Use airtight containers to store leftovers, fruits, and vegetables in the refrigerator. This helps to maintain their freshness and prevent the growth of harmful bacteria. Proper food storage practices are essential for maintaining food quality and reducing the risk of foodborne illnesses.

Thereupon, keep a check on your healthy diet and routine to stay fit and most importantly feel fit to live longer every season of your life.

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Fitness trackers for dedicated fitness enthusiasts

Fitbit Charge 4 is a versatile fitness tracker that offers excellent features for running enthusiasts. It comes with built-in GPS, heart rate monitoring, sleep tracking, and Active Zone Minutes…reports Asian Lite News

Are you a dedicated runner seeking to improve your workouts and monitor your development? You could find the ideal jogging buddy to be a fitness tracker. Choosing one option from the many that are offered can be difficult. We have put up a list of the top 7 fitness trackers for runners to assist you in making an informed choice. These trackers include cutting-edge functionality, precise tracking, and a secure fit. Let’s investigate the best choices we have!

Garmin Forerunner 945

Garmin Forerunner 945 is a premium fitness tracker that excels in meeting the needs of avid runners. It boasts advanced features such as built-in GPS, heart rate monitoring, VO2 max estimation, and training load analysis. The Forerunner 945 also provides personalized training plans and recovery recommendations. With its long battery life, comprehensive tracking, and accurate navigation, it’s a top choice for serious runners.


PLAYFIT STRENGTH is the way to go. It’s a waterproof smartwatch with Bluetooth calling, a touchscreen, activity tracking, sports modes, and wireless networking. With a long list of incredible features, this innovative device will help you achieve your fitness goals on time. Just purchase this small device of wonder and encourage them to lead a physically active and mentally healthy lifestyle.

Fitbit Charge 4

Fitbit Charge 4 is a versatile fitness tracker that offers excellent features for running enthusiasts. It comes with built-in GPS, heart rate monitoring, sleep tracking, and Active Zone Minutes. The Charge 4 provides detailed insights into your pace, distance, and heart rate zones during runs. With its sleek design and intuitive interface, it’s a popular choice among fitness enthusiasts.

Polar Vantage V2

Polar Vantage V2 is a high-end multisport fitness tracker specifically designed for athletes, including runners. It offers accurate GPS tracking, running power measurements, recovery tracking, and personalized training plans. The Vantage V2 also provides comprehensive sleep and recovery analysis, allowing you to optimize your training and performance. With its durable build and long battery life, it’s perfect for dedicated runners.

Apple Watch Series 7

Apple Watch Series 7 combines style, functionality, and powerful fitness tracking features. It features built-in GPS, heart rate monitoring, and a variety of workout modes for runners. The Series 7 offers ECG functionality, blood oxygen level measurements, and access to the Apple Fitness+ platform. With its sleek design, vibrant display, and extensive app ecosystem, it’s a popular choice for fitness enthusiasts.

Samsung Galaxy Watch Active 2

Samsung Galaxy Watch Active 2 is a stylish and feature-packed fitness tracker suitable for running enthusiasts. It offers accurate GPS tracking, heart rate monitoring, and automatic workout detection. The watch also provides guided breathing exercises and sleep tracking to support overall well-being. With its customizable watch faces, third-party app compatibility, and excellent battery life, it’s a versatile choice for runners.

Suunto 9 Baro

Suunto 9 Baro is a rugged and durable GPS watch designed for endurance runners. It offers exceptional battery life of up to 120 hours, making it ideal for long-distance runs. The watch features intelligent battery modes, accurate GPS tracking, and altitude and weather information. The Suunto 9 Baro also provides training insights and navigation support, making it a reliable choice for trail runners.
Finding the ideal fitness tracker for running will help you keep track of your progress, enhance your performance, and maintain motivation. Whether you select the Apple Watch Series 7, the Fitbit Charge 4, or the Garmin Forerunner 945’s cutting-edge capabilities, these trackers will improve your running performance. Choose the one that best suits your requirements, then drive with assurance!

ALSO READ-Janhvi Kapoor’s work-fitness harmony

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Janhvi Kapoor’s work-fitness harmony

She is not only an endearing actress, but also a great inspiration for her dedication and commitment to fitness. Read on to know her fitness secrets and how with consistency half the fitness battle is won!…reports Asian Lite News

We’ve all heard the term ‘work-life balance’, but have you heard of the term ‘work-fitness balance’? Whether a woman is a homemaker or working, it can be challenging to maintain a good lifestyle when work almost always takes priority over everything else in our lives.

Let’s learn about Janhvi Kapoor’s work-fitness harmony! The gorgeous B-town diva is known for her outstanding roles in blockbuster films like Roohi, Dhadak, and Gunjan Saxena: The Kargil Girl.

She is not only an endearing actress, but also a great inspiration for her dedication and commitment to fitness. Read on to know her fitness secrets and how with consistency half the fitness battle is won!

“It has been a long journey and a constant conscious effort to prioritise what’s important! Waking up and getting on our feet to work long hours is something that we all relate to, but through all this, staying fit makes you feel much better. Consume meals that are protein-packed and consume them more often. Take your breaks well and indulge in nutritious snacking habits -this way you will achieve half of it and the other half is with a good and functional exercise routine and a good sleep schedule,” said Janhvi, who firmly believes in – You Feel Better When You Are Fitter!

“For me, before starting my workday, I make sure I have a protein-packed breakfast, like brown bread, oats, and my favourite Saffola FITTIFY Peanut Butter. I love that it comes in variants ranging from Omega 3, whey protein, unsweetened, and dark chocolate to vegan options both in extra crunchy as well as super creamy forms. For lunch, I eat only home-cooked meals or consume fruits and vegetable juice if I am outdoors for shoots. I keep my dinner very light, consuming lots of boiled vegetables and soup.”

“I never miss out on my nutritional supplements on the go and during my breaks. I personally love the Saffola FITTIFY – The Perfekt Gummies that make supplements a tasty option. These super ingredients, which are high in Biotin as well as vitamins A, C, E and Zinc, are ideal supplements to get your daily dose of nutrients. It has helped me refuel my energy during hectic work schedules.”

Janhvi likes to – Master One Task at One Time! She said: “When I work out, shoot, or go on vacation with my family, I ensure I’m all in, in that very moment. I feel it’s important to be 100 per cent present in whatever you’re doing, and to be content and happy with yourself and your life. Don’t compromise on your present for your past or future worries, just breathe and soak in whatever that moment has for you.”

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Fitness tips to improve stamina during Ramzan

Reduce your intake of fatty foods because they can block red blood cells and reduce the flow of oxygen…reports Asian Lite News

Ramzan is all about enhancing one’s spiritual credence and detoxing the body by fasting from dawn to sunset, but for those who are not fully prepared, it may prove to be enervating.

During this time, people have two main meals – the ‘suhoor’ or ‘sehri’ just before dawn and the ‘iftar’ after sunset. So, it’s important to focus on our health and focus on how to improve our stamina. This auspicious month is a great opportunity to focus on bringing back a balanced and healthy lifestyle. And today as it is world health day, let’s make it more special by looking at fitness tips to improve stamina. Our bodies require at least 1.5 litres of water a day. So, drink as much.

liquid as you can during suhoor and iftar. You can go for fresh juices, smoothies, protein shakes, and other similar beverages to spice it up. Avoid coffee, tea, or sugary aerated drinks as they may actually cause increased thirst and, eventually, dehydration.

Plan Your Diet

Reduce your intake of fatty foods because they can block red blood cells and reduce the flow of oxygen. This might make you feel sleepy all day. Consume moderate amounts of sugary food and drinks throughout the fast-breaking period to restore your energy. Prior to having a main meal, wait one to two hours.
Eat enough fibre and protein

Consuming protein is one approach to reducing hunger. Protein is processed and absorbed by the body gradually, making the stomach feel fuller for longer. Consume a lot of fruits and veggies as well for balance.
Ensure to include vitamins and minerals in your diet

When we fast, our vitamin needs increase. The fundamental vitamins that we require are C, D, and E. Vitamin D helps increase the absorption of vital nutrients, Vitamin E can prevent dry skin, and Vitamin C increases our stamina.

Pre-dawn meal (Suhoor) is a must

Similar to how breakfast is in our daily routine, suhoor, a meal eaten before dawn during Ramadan, is considered to be the most significant meal of the day. It’s crucial to cook a nutritious dinner with a good mix of ingredients. Also, if you are fasting until dusk, you need the strength to keep going throughout the day.
Build your fitness

It’s important to begin each day with a short session of light exercises, such as 10 to 15 minutes of brisk walking or running. The frequency and intensity can be gradually increased while maintaining the regimen.
Just keep in mind that you won’t feel as energetic on the day you’re fasting as you would on any other day. Avoid performing high-intensity exercises like sprinting or heavy lifting. (ANI)

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‘It is happiness that I value most’

Soman feels it is important to choose one’s exercise based on goals considering everybody has his/her strengths and weaknesses. “You need to identify the latter and work on it as weaknesses amplify with age if nothing is done to arrest them.”…writes Sukant Deepak

How does it feel to be the most good-looking man in the room? “Well, doesn’t everyone like to be appreciated? But believe me, people want to meet me thanks to the fitness level I have maintained,” he smiles.

Actor and model Milind Soman, who was in Chandigarh on Sunday for Gilco’s ‘Run for Health Marathon’, and was recently seen in the movie ‘Lakadbaggha’ stresses that cinema is not really high on his priority list. “It is happiness that I value most.”

And this is something he wants to deal with in his next book. Soman, who wrote ‘Made In India’ tells that several publishers have been pushing him to write another one – on fitness and health, but it is ‘happiness’ that he wants to explore in his next one. “I am glad we have started talking a little more about mental health. There is a debate on what is more important, but they are both interconnected, and that is something I would like to focus on – practical tips and understanding. Also, let us not forget that fitness means different things for different people.”

For someone who exercises 20 minutes a day, fitness is all about doing a little bit every day and not going overboard. He feels that the mindset with regard to fitness, especially after the Pandemic has changed. “It is also a very new topic. Around 60 years back, nothing was needed because people, in general, were very active – everyone did not have vehicles and did everything themselves. Today, we are extremely dependent on technology. The pandemic nailed it that the virus is everywhere and all you can do is keep the body strong. Now that requires effort, but more than effort, it requires insight into yourself.”

Soman feels it is important to choose one’s exercise based on goals considering everybody has his/her strengths and weaknesses. “You need to identify the latter and work on it as weaknesses amplify with age if nothing is done to arrest them.”

Ask him if the term ‘supermodel’, synonymous with his name is a media creation, and he responds – “Absolutely. Modelling is an industry, and each one (industry) has a requirement. When they needed supermodels, they made them.”

Talk to him about the many outages he has experienced – the Tuffs commercial, trolling owing to his marriage, and reference to RSS in ‘Made in India, Sonam says while living in a democracy it is important to hear everyone, and everybody has a right to opinion. “It’s a different fact that we don’t know how to deal it.”

The actor, who has just completed the movie ‘Emergency’ says whenever he is offered an interesting role, he goes for it.

Calling his mother, who started trekking at the age of 60 as inspiration, Soman who successfully completed the Ironman Triathlon remembers being bitten by the running bug when he participated in the Mumbai Marathon (2004) for the first time.

“I was 38 years old. After the Mumbai Marathon, I ran from Delhi to Mumbai. I did Iron man when I was 50 and people could not believe it because most Indians cannot move when they touch the age of 50. We have to realize our capabilities. Our life span has increased and cannot afford to slow down at 40. The body follows the mind,” he concludes.

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Health Lite Blogs

Fitness tips for a healthy 2023

Individuals from all over the world are being compelled to recognise the critical need of adopting healthy behaviours due to the rising prevalence of sedentary lives, poor diets, and lifestyle diseases, writes Meenakshi Mohanty

The health and fitness sector’s expansion has changed how people view exercise generally and its significance in daily life. The post-pandemic era has inspired many people to start practising healthy habits like frequent walking, mild exercise, yoga, pilates, strength and resistance training, and much more. There has been a renewed emphasis on individual well-being.

Scientific research has added to the increased awareness of and concern for health, giving many people a key place to start. Additionally, individuals from all over the world are being compelled to recognise the critical need of adopting healthy behaviours due to the rising prevalence of sedentary lives, poor diets, and lifestyle diseases.

Here are a few tips to start 2023 that can go a long way in picking up the necessary momentum to keep at pursuits of a healthy lifestyle:

Focus on hydrating properly

Water is an essential, life-supporting resource. Decreasing water levels in the body can make workouts feel harder, hamper performance and prolong recovery periods. Water helps in regulating body temperature, while facilitating the transport of essential micronutrients to muscles and organs. It helps in maintaining energy levels, and acts as a lubricant for joints, easing movement and improving performance. Water also helps in maintaining blood pressure when exercising, and aids in waste removal from the body. Thus, it is imperative that an individual focuses on their hydration for timely recovery and proper bodily functioning.

Start small and stay consistent

The ‘all-or-nothing’ attitude popular in today’s time can be overwhelming for most people. In reality, several studies have proved that intensity matters less compared to consistency when trying to achieve results and unlocking the long-term benefits of exercise. It therefore becomes essential for people to put in a daily effort, even if it means to keep workout routines moderate or light in intensity. The goal is to relax the brain, stress the body in a good way while indulging in the flow of hormones and endorphins.

Visualise and log workouts

The power of clear intentions can immensely help a person realise their goals and achieve the desired results efficiently. Building a roadmap that encompasses the big-picture, and all the necessary small steps needed to bring that picture to life can be a game-changer. For example, tracking weekly progress can be done via progressive overloading for strength training, which can also work to motivate a person as they are able to track their progress regularly.

Don’t overdo it

When starting a new routine, keep the workout challenging yet tailored to your personal abilities. The need to properly recover is as important as becoming better in the gym, or any other choice of sport and exercise. Including rest days, break-weeks, massage therapy sessions, and other activities can greatly benefit long-term fitness goals.

Educate yourself

The advancements in digital technologies and the internet has led to the availability of free and extensive scientific studies that can provide insightful information for people to take advantage of. Learning about cognitive and brain health, and customising approaches to regular exercise can provide an opportunity for people to enhance health and well-being like never before. Physical activity improves blood flow to the various parts of the body, including the brain, and a well-oxygenated brain better regulates the organs which can help reduce cortisol levels and overall stress, slow-down ageing and improve verbal memory, learning and emotional control.

Use tracking devices

Proliferation of innovative technologies has enabled access to intriguing wearable devices that allow people to track various aspects of bodily functioning, such as heart rate, blood pressure, body temperature and much more. These devices can become a useful addition to a person’s gear, allowing tracking of vitals and overall progress, while providing visual cues that can work to provide motivation.

Expect the unexpected

In any given fitness journey, it is crucial to remember that achieving goals is not a simple path. There will always be peaks and valleys along the way. Slipping from a routine is only natural, which happens with almost everyone, and one shouldn’t be too hard on themselves for a small set back in the grand scheme of things. It’s what you do most of the time that counts.

(Meenakshi Mohanty, Fitness Expert)

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Held from 29th October to 27th November 2022, the annual fitness movement featured an extensive range of free fitness events and activities across the city. …reports Asian Lite News

The sixth annual Dubai Fitness Challenge (DFC) has concluded after an action-packed, month-long celebration of fitness and wellness.

The Challenge, an initiative of H.H. Sheikh Hamdan bin Mohammed bin Rashid Al Maktoum, Crown Prince of Dubai and Chairman of Dubai Executive Council, aimed at making Dubai a happier and healthier city, saw 2,212,246 participants committing to 30 minutes of exercise, every day, for 30 days.

Held from 29th October to 27th November 2022, the annual fitness movement featured an extensive range of free fitness events and activities across the city.

The Challenge offered an exhilarating month of fun and inclusive fitness activities across two fitness villages, DP World Kite Beach Fitness Village, and RTA Last Exit Al Khawaneej Fitness Village, as well as 19 community fitness hubs, a host of sporting events and thousands of free classes across the city.

In addition, participants had a chance to take part in two mega fitness events on Sheikh Zayed Road – Dubai Ride Presented by DP World, and Dubai Run Presented by Mai Dubai – in addition to the inaugural Expo City Dubai Sports and Fitness Weekend, offering over 45 partner sporting events and more than 13,000 free fitness classes.

The Fitness Villages and Fitness Hubs alone were attended by more than 263,000 participants who had the opportunity to engage in diverse activities ranging from Padel tennis and football training to rowing and spinning, apart from several fun high-energy group workouts, suitable for all fitness levels.

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