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.
Also, Read► Boost Your Well-Being While in Isolation
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.
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.
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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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.
Also, Read► How Yoga During Pregnancy Helps Mother And Child
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.
Read More► How To Take Yoga Off The Mat And Into Your Everyday Life
If you are someone prone to pigmentation, then you might know the struggle of getting rid of dark spots. Recurring and stubborn dark spots can take a toll on self-confidence, and get worse with time without proper treatment.
While many over-the-counter creams claim to fade away dark spots within a matter of days, there is no such magical potion to clear your skin instantly unless you eliminate the cause behind it. Pigmentation occurs due to an excess amount of melanin production in the skin cells, triggered by sun exposure, hormonal changes, poor diet, medical conditions, use of certain products, post-inflammatory hyperpigmentation, or environmental conditions.
Also, Read► How to Choose The Best Sunscreen For Your Skin Type
Here are seven tips to easily treat dark spots on your body for a bright and clear complexion.
Wear broad-spectrum sunscreen
UV radiation coming from the sun induces the production of melanin, which results in tanning. However, sun exposure can also exaggerate post-inflammatory hyperpigmentation, resulting in the darkening of the brown spots. Therefore, make sure to add sunscreen to your skincare routine 365 days a year to prevent intensifying pigmented marks. Also, physical protection is more effective than using sunscreen, so make sure to wear a hat, scarf, or even use an umbrella when you are outdoors. Try to limit spending hours in the sun for long hours to prevent exacerbating the skin issue.
Include Antioxidants in The Diet
Consume antioxidant-rich foods such as colored fruit, vegetables, berries, dark chocolate, etc. to even out your skin complexion. Antioxidants promote collagen production, repair acne marks faster, increase cell turnover, and lead to a brighter complexion.
Drink an Adequate Amount of Water
Dark spots are sometimes caused by a lack of hydration, so consuming an adequate amount of water can do wonders for your skin. Drinking water can provide a natural barrier for skin from pollutants and heal the skin faster, resulting in a flawless complexion.
Make sure to gently exfoliate your skin at least twice a week to diminish the appearance of dark spots. Choose alpha-hydroxy acids-based exfoliators that work to improve skin by removing top layers of the skin and remove dead cells to reveal healthy and glowing skin.
Also, Read► How to Protect Your Skin in Summer
Use Turmeric on Your Dark Spots
Packed with anti-inflammatory and anti-bacterial benefits, turmeric has been shown to inhibit the skin's melanin production. Topical application of turmeric on dark spots can help to lighten hyperpigmentation and prevent the occurrence of acne.
Apply Night Cream
The skin repairs and rejuvenates while you take your beauty sleep. So, make sure to apply a night cream with a high concentration of antioxidants, Vitamin E, Kojic acid, Azelaic acid, Glycolic When your body has the right vitamins in the right quantities, the health of the skin cells improves rapidly and it radiates from within. Vitamin A, Vitamin C, Vitamin B12, and Vitamin E are some of the best vitamins for lightening dark spots. Generally, vitamin skin treatment starts showing results but to know the right vitamins as per your skin type, take advice from a certified dermatologist.
Develop Healthy Skincare Habits
Make sure to cleanse your skin twice a day to remove dirt and dead skin layer. Get at least 6-8 hours of sleep so that your skin has ample time to heal. Quit bad habits like excessive drinking and smoking for glowing skin.
Read More► Beautician Shahnaz Husain Sharing Bath Salt Recipes Which You Can Make at Home
It's the beginning of May, and temperatures are already soaring close to 40 degrees Celsius. The sun is scorching and humidity is hitting us in the face like a sauna.
Schools are off and while in addition to lockdowns, many children are home because of summer vacations and online classes, but parents still need to ensure the protection of little ones from the ill effects of the season. Follow these simple tips by Manoj Jain, Director, Scram.in to navigate through these sticky weeks like a pro and keep your children safe and comfortable this summer.
Also, Read► 6 Ayurvedic Tips To Keep The Body Cool In Summer Naturally!
Stick To Shade For The Tiny Tots
Keep newborns, especially those under six months, out of direct and indirect sunlight. Young infants have not developed sweat glands, meaning they have no natural way of cooling off. Add in the fact children's body temperatures can rise up to five times faster than adults, and babies have no way to tell you they're uncomfortable! The perfect way to prevent heatstroke is by keeping them in the shade - under a tree or an umbrella - even when outdoors.
Make Hats Mandatory
A lightweight wide-brimmed hat is perfect to keep your little ones cool when they're playing outdoors. It not only blocks out the brightness, but also protects otherwise exposed hair, eyes, face, ears, and neck from sun damage and harmful UV rays.
Cover-Up in Comfort Clothing
Stick to natural cotton outfits for your precocious tots this season. They'll likely be sweating buckets while running around causing mayhem, and loose, light clothing not only allows their skin to breathe but also absorbs moisture from the skin, preventing pesky itchy heat rashes.
Also, Read► Stay hydrated even while being indoors this summer
Hydrate! Hydrate! Hydrate!
Keep their water bottles filled and handy at all times. Not only does drinking water often replenish lost fluids due to excessive sweating, taking a few gulps every now and then makes them feel instantly cooler even from the inside.
Slather On The SPF
Probably the most important summer tip more so for Indians baking under the tropical sun. Apply sunscreen early, and often, especially if the children spend time outdoors. Sunscreen protects your little ones' delicate skin from the harmful (and sometimes cancer-causing) ultra-violet rays of the sun. Go for a brand that offers a minimum sun protection factor (SPF) of 30, contains zinc oxide or titanium dioxide, has broad-spectrum coverage (against UVA and UVB rays), and is water-resistant. Make sure to lotion them up at least 30 minutes before sun exposure, and don't forget to top it up every few hours, as a sunscreen's SPF is only fully effective for up to two hours after you put it on.
Keep A Close Eye
Lastly, remember to always lookout for signs of heat illness. No matter our best efforts, sometimes life and kids can get the better of us. So pay attention to these tell-tale warnings that can signal an oncoming problem. Signs of heat exhaustion in children may include elevated body temperature; cool, clammy skin; goosebumps; fainting, dizziness or weakness; headache; increased sweating; increased thirst; irritability; muscle cramps; and nausea and/or vomiting.
If your notice any of the above, it's best to immediately bring your child into the shade, cool them off with wet towels or sponges, and encourage them to drink fluids with electrolytes. Don't hesitate to call your doctor when in doubt!
Read More► Healthy oral hygiene for kids during summer lockdowns
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.
Also, Read► The Impact of The Pandemic on Children
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.
Read More► Health Hacks for the Work-From-Home Life
नई दिल्ली, 31 मई (आईएएनएस)। बालों की कई सारी समस्याएं हैं और कई समाधान भी हैं। हम किसी की अपनी तरकीबें होती हैं और लोग उसी हिसाब से अपनी बालों की सेहत का ख्याल रखते हैं। हम सभी ने अपनी दादी-नानी से नारियल तेल के फायदों के बारे में सुना है, लेकिन इसका आखिर सबूत क्या है, आइए जानते हैं।
नारियल तेल की मदद से हम बाल झड़ने की समस्या को 50 फीसदी तक कम कर सकते हैं। एक वास्तविक टीआरआई प्रिंसटन यूएसए अध्ययन के मुताबिक, यह पाया गया है कि यह पाया गया कि नारियल तेल प्रोटीन की कमी होने (बाल धोने या पर्यावरणीय कारकों के कारण) को 50 फीसदी से अधिक रोकता है और इसका बालों के टूटने और बालों के झड़ने को कम करने पर सीधा और समान प्रभाव पड़ता है। इस अध्ययन में नारियल के तेल के प्रभावों की जांच की गई, जिसमें आधे बालों में तेल लगाया गया और आधे को बिना तेल लगाए छोड़ दिया गया। नतीजे से यह स्पष्ट हो गया कि नारियल का तेल बालों के झड़ने को कम करने में महत्वपूर्ण भूमिका निभाता है।
इसी अध्ययन में यह भी पाया गया कि बालों पर नारियल के तेल का एक पौष्टिक प्रभाव भी है, जो इसके झड़ने को काफी हद तक कम कर देता है। नारियल का तेल ही एकमात्र ऐसा तेल है, जो रिस-रिस कर जड़ों की तह तक पहुंच जाता है। इससे न केवल बालों की सुरक्षा होती है, बल्कि बालों को मजबूती भी मिलती है।
नारियल के तेल में मोनोलॉरिन मौजूद रहता है। इसके अलावा इसमें लॉरिक एसिड की भी उपलब्धता रहती है, जो कि ब्रेस्ट मिल्क में ही एकमात्र उपलब्ध रहता है। यह बालों के लिए किसी औषधि से कम नहीं है। अकसर तनाव की वजह से बाल ज्यादा टूटते हैं। लॉरिक एसिड इस स्थिति में भी बालों को टूटने से रोकता है।
कई तेलों में से एकमात्र नारियल तेल ही सूरज की हानिकारक किरणों से बालों को सुरक्षा प्रदान करने में अधिक प्रभावी है। यह बालों के लिए किसी सनस्क्रीन से कम नहीं है।
प्रदूषण से बालों को बहुत ही नुकसान पहुंचता है। इससे बाल कमजोर पड़ जाते हैं और इनमें टूटने की प्रवृत्ति आ जाती है, लेकिन नारियल तेल बालों को इनसे दोहरी सुरक्षा प्रदान करते हैं। इनसे बालों में एक परत बन जाता है, जो प्रदूषण को जड़ों तक जाने से रोकते हैं। अब चूंकि नारियल तेल बालों की जड़ों तक पहुंचने की क्षमता रखता है, ऐसे में अगर प्रदूषक तत्व किसी तरह से बालों की तह तक पहुंच भी जाते हैं, तो इस स्थिति में नारियल के तेल में मौजूद प्रचुर मात्रा में प्राकृतिक एंटीऑक्सिडेंट्स यह सुनिश्चित करते हैं कि इनसे बालों को अधिक नुकसान न पहुंचे।
विज्ञान में अब सर्वसम्मति से नारियल तेल को सर्वश्रेष्ठ मान लिया गया है। बालों पर इसका नतीजा गौर फरमाने लायक है। नारियल तेल बालों के लिए किसी अमृत से कम नहीं है, जो बालों के विकास को भीतर से सुनिश्चित करता है और इसमें पोषण को सुनिश्चित करता है। साथ में यह बालों की मरम्मत करने की दिशा में भी कारगर है।