Fitness Blog

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Hello Friends,

This Fitness blog will give you answers to all common questions every second person is having regarding his/her health. I will also give you tips, training, dos & don’t etc. on various topics of fitness. Basically, my motive is to provide quality stuff to the readers which clears their doubts or wrong perceptions about their fitness regimes.

I will also be giving you few fitness, exercise & ergonomics programs which I have personally designed through my vast experience especially focused on IT & Industrial sector .

Topic 1

24 Steps to Fitness, Health & Happiness

Your real health targets can easily be achieved by following 24 Healthy Habits, I encourage you to build or continue doing certain healthy habits, and in some cases stop or alter a few unhealthy ones. These 24 habits have been divided into three categories for ease of understanding and adoption Simple, Smart and Stretch.

Many of these health recommendations have been developed on the basis of scientific studies and literature about healthy living habits as well as our practical experiences.

A fitness programme would improve the health and quality of life for even those with prior diagnosed conditions, but taking up strenuous exercise could lead to fatigue and complications. So, please consult your doctor first. Remember to follow all advice carefully and not overdo it.

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For instance, fasting for a full day may cause difficulty for people suffering from undiagnosed anaemia or diabetes. So it is advisable to begin the programme at a comfortable pace, gradually increase it and work towards attaining levels of optimum health.

If you experience any strain, breathlessness or discomfort, stop doing the exercise immediately and rest.

Why the emphasis on healthy habits?

In addition to one’s genes and environment, the things that we do on a daily basis have a positive or negative impact on our health. Our day-to-day activities of eating, moving, sleeping, breathing and thinking are considered as the fundamentals of health.

I encourage you to gradually take up these 24 easy-to-do steps: start, stop, continue or change your habits for greater health!

If the problem persists, consult your doctor or seek medical help. Lets Start with the first 8 simple habits.

8 SIMPLE Habits for Big Benefits: 

Make these simple changes in your daily routine, and see the benefits.

1. EAT A TIMELY & HEALTHY BREAKFAST : 

• Never skip or delay your breakfast! It is the most important meal of the day. Skipping it results in low energy levels, nutrient deprivation, slow metabolism, poor muscle growth, excess fat accumulation and weight gain.
• Make sure you eat breakfast within 2.5 hours of waking up, but avoid eating any cooked food for the first hour.
• Eat up to 100% feeling of fullness, include carbohydrates (rice/wheat/fruits), proteins (milk/eggs/fish,) and fats (oil/dairy products/ meat).Proteins are especially important. They should be included in your diet to maintain balanced nutrition and healthy muscles.
• To build muscle mass ensure you eat complete proteins (foods that have all the essential amino acids) every day. Alternatively, by combining two or more foods with partial protein food in the same meal, you can create a balanced protein diet – complementary proteins.

2. ENJOY YOUR TEA/COFFEE, BUT AT THE RIGHT TIME : 

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• Tea, coffee, or green tea – all of them boost metabolism and can effectively burn fat.If you’re in the habit of having your first cup of coffee / tea / green tea on an empty stomach, it’s time to make a simple change in timing!
• Make sure that you have it only after eating your breakfast.With food in your stomach, caffeine absorption is minimal. It also helps modulate blood sugar response and keeps the craving for sugar at bay.
• Having a cup of coffee/tea first thing in the morning to deal with those hunger pangs is not the right thing to do. The body feels temporarily stimulated since caffeine increases blood pressure, heart rate and breathing rate. Many may mistake this for feeling awake!If you really want to have your coffee/tea before breakfast, have a bit of cooked food like an idli, dosa or chapati an hour after waking up, and then enjoy your cuppa!And remember, caffeine is addictive, so keep it to a maximum of 3 cups a day.
• Have your first cup after breakfast, and the second and third cup between meals (during your break).

3. START YOUR DAY WITH A LITTLE SOLID NATURAL FOOD : 

• Have a small quantity of solid natural food on an empty stomach, 30 minutes after waking up, to effectively kickstart your metabolism. It also helps prevent disease, increase immunity and build good health.
• Nuts, solid fruits, dry fruits or sprouts – these are natural, uncooked food that will give you a good dose of the much-needed vitamins and minerals. These two micronutrients assist bodily functions, strengthen the organs and release essential energies. Their deficiency causes fatigue, illness and disease.
• Eat 5 soaked almonds on an empty stomach, for numerous health benefits.
• Eat a fruit in the morning on an empty stomach for getting the best nutrients. But do not have any citric fruits, as they cause acidity and discomfort on an empty stomach.
• You can also go for inexpensive options like peanuts, bananas and guavas.
• If you have such food in the morning,you can extend your breakfast deadline for up to 3 hours instead of the recommended 2 hours from waking up.
• You can also keep fruits handy as your mid-meal snack.Almonds (5) or Banana (1) or Dates (3) or One cup uncooked sprouts or Walnuts (4) or Guava (1) or Fig (3) or Pista (7) or Pear (1 or 1⁄2) or Raisins (12) or Peanuts (handful, with skin) or Apple (1 or 1⁄2) or Papaya (1 cup). On an empty stomach do not eat more than the above quantity. Also avoid mixing varieties for more effective absorption.

4. EAT JUST THE RIGHT AMOUNT OF FOOD – Not too much, or too little!

• Always pay attention to your stomach while eating and eat the right amount of food. Have the right quantity of food through the day to avoid putting on too much weight.
• Start with a full stomach breakfast, have a moderate lunch and end with a light one. In terms of fullness for breakfast, lunch and dinner, keep this golden rule in mind: 100%, 80%, 60%.
• Eat the right quantity of rice or wheat, but avoid combining both, especially for dinner.
• Spend at least 20 minutes to chew your food thoroughly. Pay attention to your meal. Watching TV or reading while eating will make it difficult for you to figure out how full you are. You might end up eating more and storing the extra calories as fat.
• Quicken the digestion of your dinner with a glass of hot water or a few minutes of Vajrasana after the meal.
• Avoid bingeing on junk food. Healthy snacks are the best option to deal with hunger pangs between meals.

5. WALK 10K STEPS A DAY – Start walking your way to health!! 

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• Walk every day to strengthen your heart. It helps reduce risk of coronary heart disease, diabetes, stroke etc. It also strengthens your muscles, lungs and joints; improves bone density and thus strengthens bones; helps your brain work better, by stimulating blood flow and sending oxygen to the brain. A 30-minute walk can reduce your blood pressure by five points for a sustainable period.
• It also reduces anxiety and depression, helps you sleep better, and generates endorphins that make you feel good.
• Try and record 10,000 to 12,500 steps every day. Make your morning walk effectively by planning your day’s work, visualise ideas and think through solutions.
• A brisk walk is the best thing. When you start walking, for the first 5 minutes, maintain a brisk, steady pace. You will notice your breathing getting heavier than usual, so focus on your breathing. Around the 20th minute, stop and take a standing rest for 30 seconds.
• Repeat this for half an hour to 40 minutes.
• But do not talk or listen to music while walking. You’ll only be wasting energy!

6. DRINK AS MUCH WATER AS YOU NEED TO – Get 7 glasses of water. Make sure your      body stays hydrated!

• Have water at regular intervals to ensure proper body temperature regulation, muscle function, nutrients absorption and for eliminating toxins from the body.
• Keep drinking water throughout the day. Drink water whenever you’re thirsty, as that is a signal that your body needs water.Make sure you get at least 7 glasses a day.
• Follow this simple schedule – 2 glasses after brushing in the morning, 1 glass before taking your bath, 1 glass before or after each meal, and 1 glass before sleeping.
• Because your body loses water in sleep and you wake up thirsty, drinking 2 glasses soon after you wake up activates the internal organs and helps with bowel movement.
• 1 glass of water before bath helps lower blood pressure, while 1 glass before sleep ensures that your body stays hydrated, resulting in better sleep and eliminating chances of stroke and heart attack.
• 1 glass of water for every meal (but not during the meal) helps the digestion process by carrying the chewed down food from the stomach into the intestine.
• Take some hot or warm water after eating. It will help quicken the digestion.

7. PERFECT YOUR DINNER

• Get your dinner timing and quantity right!
• Sleeping soon after a meal, especially dinner, leads to storage of excess fat in your body. Try and keep a gap of two hours between eating and sleeping to make sure your digestive system shuts down properly. Avoid eating any solid food, or munching on snacks, after the last meal of the day.
• People working on night shifts are more prone to sleeping right after a meal on return from work. If you are on shifts, take extra care to avoid sleeping right after your meal. Do something to keep yourself awake and upright for at least a couple of hours.
• For easy digestion of your dinner, have a glass of hot water – it breaks down the food and makes for easy digestion.

8. SLEEP WELL AND GET ENERGISED- Get a good night’s sleep and get more productive!

• Like food for the body, rest is the mind’s source of energy. Prolonged sleep deprivation causes various kinds of discomforts.
• An irregular sleep pattern and reduced hours of sleep lead to fat accumulation, and increases the risk of obesity and diabetes. Sleep deprivation also raises stress hormone levels, thus resulting in lack of attention, reduced productivity and unprovoked anger/ a short temper.
• On an average, an adult should get between 6 and 7 1⁄2 hours of sleep, to help the body function well and to prevent excess fat accumulation. The amount of sleep you need is directly related to the day’s food intake, level of physical activity and the extent to which you have used your mind.
• Sleep better with 3 simple aids:If you have difficulty falling asleep or want to enjoy better quality of sleep, try one of these simple aids!
• A 10-minute brisk walk before lying down.
• A 5-minute breathing exercise (slow inhalation and exhalation) or meditation.
• A glass of warm milk, without or with half a spoon of sugar/ with 3 to 5 drops of honey.

Watch video on my youtube channel:  https://youtu.be/GXUBEVdb0gI

Stay Tuned…..for remaining habits……..