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Tag: WORKOUT

  • Women need to embrace a heart-healthy life style

    Women need to embrace a heart-healthy life style

    The stress they experience, among other common risk factors, often goes unnoticed by those around them. And stress has a greater influence on CVD risk in women vs men…writes Brajesh Kunwar.

    Many people believe that heart disease typically affects men. Unfortunately, this is far from the truth. Coronary heart disease is the leading cause of mortality not only among men, but also among women. But women are actually at greater risk if not detected early, and this exacerbates the issue.

    Signs of poor heart health do not appear as visibly in women as it does in men. What this means is that if a man has a heart issue, there are specific symptoms like angina which can be spotted easily and the right course of action be recommended. The same issue in a woman may not result in a sign or symptom that can be easily spotted. So often, their symptoms go ignored or unrecognised and they do not receive timely intervention to correct the problem. The issue is so acute that today 1 in 3 deaths among women is due to coronary heart disease.

    There is also a significant lack of self-awareness among women about risk factors and the prevention of CVDs. Women don’t only attend to matters of the home, but they hold positions at leading companies, and continue to rise to the occasion and meet impossible demands on their time. Through all of this, they take care of the emotional needs of their family members and loved ones; and still culturally are predisposed to putting the needs of others before their own.

    The stress they experience, among other common risk factors, often goes unnoticed by those around them. And stress has a greater influence on CVD risk in women vs men. Along with stress, other factors like diet quantity and quality also have a greater influence on CVD risk in women vs men. Additionally, women are also impacted by female-specific risk factors for CVD like polycystic Ovarian syndrome PCOS, preeclampsia, pregnancy induced hypertension and gestational diabetes.

    In such a situation where symptoms of a heart problem do not manifest visibly, it is extremely important for women to be aware of their own risk factors and adopt proactive measures to take care of their heart health. For example, one risk factor, stress has been linked to a greater intake of energy and nutrient-dense foods, mainly sources of sugar and fat, and to poor diet quality. Women can take simple steps like reducing unhealthy fats and products with high content of sugar and salt to improve the quality of their diet. Choose ingredients that are good for the heart, like oatmeal, wholegrains, fiber rich vegetables, blended oils with the right balance of fatty acids, legumes, soy products, and the like. Regular and consistent exercise, adequate sleep, and other such lifestyle modifications can help maintain heart health in the long term.

    Furthermore with signs of poor heart health not manifesting visibly in women, it is crucial that they get regular health check-ups done to assess their risk proactively. Self-awareness and early identification of cardiovascular risk factors can lead to better prevention of CVD in women.

    This World Heart Day, let’s choose self-care. Get a simple heart check-up done and encourage other women in yourselves too, to get the same done. Take proactive steps for heart health today.

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  • Impactful immunity-boosting exercises

    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.

    ALSO READ-Simple workouts for busy WFH life

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  • Simple workouts for busy WFH life

    Simple workouts for busy WFH life

    Replace screen time while you take your in-between breaks with some quick stretches. They are beneficial for both the mind and the body…Siddhi Jain.

    Duties are non-excludable in our daily life. One of the most common changes post-pandemic is the global adoption of the ‘work-from-home (WFH) culture. As professionals set up their indoor workstations, their overall physical activity has reduced.

    The shutdown of public spaces like gyms, beaches and parks, coupled with restrictions on other outdoor activities such as walking, jogging or cycling, has further added to the problem, says Dhara Tanna, Senior Vice President of Fitternity. Advocating for inclusion of varying forms of exercise in one’s daily routine, Tanna believes individuals can achieve their fitness goals right from the safety of their homes.

    Here are some workouts that she suggests you can easily include in your WFH regime to seamlessly achieve the balance between work and well-being.

    Before starting your work day

    It is essential to start your day with a calm and relaxed approach. Engaging in some breathing exercises like pranayama or anulom vilom will help you stay focused and stress-free. Further, practicing these will ensure lowered blood pressure, heart rate, and risks of depression. These exercises are also known to better the symptoms of diabetes and effectively lower chronic pain. They help in keeping the body adequately oxygenated, which is very necessary during the present times.

    Walk and talk

    With most office meetings turning into conference calls, you end up staying seated for longer time periods. You can start taking your calls while walking around your workspace to stay active. Apart from improving your blood circulation, it will also help you benefit from the much-needed break from screen time. Additionally, walking induces the release of healthy endorphins or happy hormones in the body as well as helps in loosening muscles. You can even increase your steps by going to the kitchen for water; instead of sitting with a bottle. You can also keep yourselves motivated by having a healthy competition with a friend or family member on who achieves the most steps.

    Well-being breaks

    Replace screen time while you take your in-between breaks with some quick stretches. They are beneficial for both the mind and the body. It will provide muscles and joints with the required movement while simultaneously breaking the monotony of sitting in one position for far too long. It even reduces soreness and stiffness. Some of these exercises like neck rolls, side stretch, back and upper back stretch, seated hip stretch, spinal twist are a few stretches that can be performed right at your desk. Just like our body, our eyes also need some rest.

    Eyes need rest too

    Eyes have muscles which also require proper exercising in order to stay strong and healthy. One such easy exercise to reduce eye strain while working from home is the 20-20-20 rule exercise. One should practice to look away from the screen after every 20 minutes and focus on any object that is 20 feet away for 20 seconds. This will surely work as a strain relief to your eyes.

    Post-work workout

    To stay fit, people need to include at least 150 minutes of moderate-intensity physical activity per week; or 75 minutes of vigorous exercise weekly. You can pick from a wide range of workout regimes that can be easily done at home. Some of these workouts include Yoga, Zumba, Pilates, Functional Training, and High-Intensity Interval Training (HIIT) among others. To stay on track and enjoy the best results, you can even join online classes. Most such digital platforms even offer the option of one-on-one training with instructors.

    With fitness being the top priority of many, these are just a few things that one can include in their daily lives. Professionals can make adjustments in this plan depending on their specific work routines, says the Fitternity expert.

    However, to regularly engage in some form of physical activity is something you can’t afford to compromise. Consistency is the primary ingredient in the recipe for a healthy life. Exercise not only improves a person’s physical health but also works wonders for their mental well-being.

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  • Malaika shares her ‘herculean task’ of Covid recovery

    Malaika shares her ‘herculean task’ of Covid recovery

    I felt disappointed that my body wasn’t supporting how my mind felt. I was afraid that I’d never gain back my strength. I wondered whether I’d even be able to complete one activity in 24 hours,” says Malaika

    Many stars in the Bollywood industry have tested positive for corona virus and continuously shared their experience through social media. Malaika Arora also opened up on her post-Covid recovery experience. She says being infected by the virus broke her physically, and it’s only after about 32 weeks of testing negative that she started to feel like herself again.

    Malaika posted a collage of three pictures on Instagram, where she flaunts perfect washboard abs in a black sports bra, which she teamed with matching cycling shorts.

    “What defines strength?’You’re so lucky’, ‘It must have been so easy’ is something I hear regularly. Well yes, I am grateful for a lot of things in my life. But luck, played a very small role in it. And easy!? Boy! That, it was not. I tested positive on the 5th of September and it was really bad. Anyone out there calling a Covid recovery easy, is either blessed with great immunity or isn’t aware of the struggles of Covid. Having gone through it myself, “Easy” is not the word I’d choose. It broke me physically. Walking 2 steps felt like a herculean task. Sitting up, just stepping out of bed, wanting to stand in my window was a journey in itself. I gained weight, I felt weak, lost my stamina, I was away from my family and more. I finally tested negative on the 26th of September and I was so grateful that I did. But the weakness stayed. I felt disappointed that my body wasn’t supporting how my mind felt. I was afraid that I’d never gain back my strength. I wondered whether I’d even be able to complete one activity in 24 hours,” she wrote.

    “My first workout, was brutal. I couldn’t do anything well. I felt broken. But Day 2, I got back up and I told myself, I am my own maker. And then day 3 and 4 and 5 and so on. It’s been about 32 weeks since I tested negative and I finally have started to feel like myself again. I’m able to work out the way I used to before I tested positive. I’m able to breathe better and I feel strong both physically and mentally,” she added.

    Malaika (Credits : Pallav Paliwal)

    Talking about what motivated her, she said: “The four-letter word that pushed me through was HOPE. The hope that it’s all going to be okay, even when it feels like it’s not okay. Thank you to all of you who have been sending me messages, DMs and inspiring stuff which kept my spirits high. But I also pray that the world recovers as well and we all come out of this together. I come out of this phase with 2 words. GRIT & GRATITUDE. Thank you my dearest brother & partner @sarvesh_shashi. Next 30 week phase starts in June!”

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  • Right workout for a healthy body

    Right workout for a healthy body

    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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