According to a National Center for Complementary and Integrative Health survey, 1 in 12 children practice yoga. Over the years, yoga has become increasingly popular among Indian children. It helps in improving balance, strength, endurance, and aerobic capacity. It can also help to boost memory, self-esteem, academic performance, and classroom behaviour, thereby reducing anxiety and stress in children.
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As we approach International Yoga Day, Tata Sky Fitness is introducing Yoga Ki Paathshala, by Shrradha Setalvad. The series will focus on 3F's Fitness for the body, Focus on the mind, and Fun for the soul. Setalvad explains in details the 3Fs:
Fitness for Body
Asanas like Shavasana, Navasana, Tolasana, Suryanamaskar, Chakrasana helps in strengthening the overall being of kids. It aims to develop both physical health as well as cognitive skills in children. It opens the energy channels throughout the body, increasing flexibility of the spine, strengthening bones, and stimulating the circulatory and immune systems. Along with proper breathing, these poses or asanas also calm the mind and reduce stress.
Focus on Mind
Asanas like Pranayama, Padmasana, Sukhasana, and others, help a child to be aware of themselves and help them control their emotions. These act as a tool for calming and energizing the child to develop a state-of-relaxed mind, which is crucial for learning. It also develops social-emotional awareness, body awareness and coordination, and interpersonal skills.
Fun for Soul
Children can adapt to all kinds of exercise and practicing yoga asana at an early age can lead them to having a healthy head start in life. In this fast-paced world, it helps to rejuvenate kids inside-out. The meditative pose helps to relax both our mind and body. It promotes spiritual awakening and awareness of higher consciousness. It is a perfect choice if you want a holistic approach to mind and body strength.
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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.
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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.
While your body is very capable of change, it is impossible to expect that you will be able to do 3 repetitions with heavy weights 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.
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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.
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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London, May 20 (IANS) Strict lockdowns can reduce the spread of Covid-19, but might be responsible for delaying normal cardiorespiratory development in children, according to a research.The study, led by a team of researchers from Anglia Ruskin University (ARU) in the UK and University of Zaragoza in Spain, showed that boys and girls aged 12-14 showed lower levels of cardiorespiratory fitness than would be expected with normal VO2 max rate development.VO2 max is a well-known cardiorespiratory fitness indicator and levels increase during adolescence, in line with physical growth and development.Healthy Fitness Zone (HFZ) levels -- a standard measure of health based on age and sex -- also fell by 3.4 per cent over the 12-month period."In normal conditions, VO2 max levels tend to increase in adolescents up to a certain age. In our study, each age and sex subgroup showed lower levels in relation to normal VO2 max rate development and specific subgroups, such as boys aged 12 and girls aged 14, displayed reductions in their actual VO2 max levels, which could underscore a higher vulnerability in these groups," said Lee Smith, Reader in Physical Activity and Public Health at ARU.The research, published in the European Journal of Pediatrics, involved a group of 89 children from a school in north-eastern Spain. The country introduced a strict six-week lockdown in spring 2020, during which under-15s were unable to leave their homes except for medical reasons.The children, aged 12-14, took part in fitness tests to measure their maximal oxygen uptake (VO2 max) in November 2019, before the start of the Covid-19 pandemic, and repeated the fitness tests in November 2020.The research VO2 max is a well-known cardiorespiratory fitness indicator and levels increase during adolescence, in line with physical growth and development.--IANSrvt/skp/
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.
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 to 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.
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.
This ancient Indian exercise method is perfect for ab overall strong and fit body through a mixture of postures.
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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.
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.
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's about toning the body and building muscle. Muscle building comes from premeditated practice and requires hardwork complete with weight-gain diet and supplements intake.
Choose the right workout for a healthy body. (Agency)
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Panaji, May 5 (IANS) Sadhguru Jaggi Vasudev's yogic kriya will help government servants to deal with the Covid-19 crisis by strengthening their immune and respiratory systems, a circular issued by the Goa government's General Administration Department has said.The circular issued by under secretary GAD Shripad Arlekar also says that the yogic kriya link was originally shared online by the Union Ministry for Housing and Urban Affairs."The aforesaid video is a very powerful Simha Yogic Kriya in the current challenging times of an upsurge in Covid-19 cases. This kriya strengthens one's respiratory and immune system and prepares one to deal with the present crisis in a positive manner. It requires only a few minutes of one's time and needs to be done on an empty stomach," the Goa government circular states."All officers/staff members (including MTS, staff car drivers, contractual staff, etc) are advised to see the video, practice the kriya and be benefitted. Needless to say, all must follow the instructions in the video carefully, in order to get maximum benefit and help boost their immunity," it adds.--IANSmaya/bg
New Delhi, Feb 9 (IANS) Homegrown health and wellness platform Cure.fit on Tuesday said it has acquired fitness facilities aggregator Fitternity for an undisclosed sum.While Fitternity will continue to exist as a separate platform, this move will allow Cure.fit to scale Cult Pass -- the company's recently launched all-access pass to the best gyms and Cult centres in India. Cult Pass also marked Cure.fit's foray into gym and equipment-based workouts. This acquisition seeks to further build on that offering with the aim of establishing Cure.fit as a market leader across all fitness formats, the company said."Fitness in India is still in initial stages at sub 1 per cent penetration. Over the next 10-20 years, this will increase to 15-20 per cent like in the west. With increasing health awareness, demand is increasing, and we need to put up quality supply," Mukesh Bansal, Co-Founder, Cure.fit, said in a statement."With Fitternity on board, Cure.fit will improve existing offline gyms, bring them up to speed with better technology, and focus on empowering them to adjust to the post-Covid scenario amid changing consumer expectations."With a collective user base of three million users, Cure.fit and Fitternity will together occupy greater market dominance in terms of empowering more than 5000 fitness centres spread across top 20 cities in India.Bengaluru-headquartered Cure.fit said it is also planning to help offline gyms upgrade their technology, operating procedures and aid them in increasing their visibility for better utilisation, yielding a 50-100 per cent increase in footfalls and revenue. --IANSgb/rt