From The Couch To Getting Fit

One of the best things you can do for yourself is to start a fitness programme. When you transition from couches to crunches, you feel revitalised and exhilarated. Physical activity improves brain health and lowers the risk of chronic diseases; it improves balance and coordination, strengthens bones and muscles, helps with weight management, and improves sleep quality and the ability to perform daily tasks. Going straight for the bench press on day one will be contrary to your expectation of instant six-pack abs and may lead to an injury. If you are considering starting exercising but, don't know where to begin, identify your level of fitness to know where to start and what to do at first. Here's a guide to help you start a routine and stick to it for the best results without straining yourself: Identify Your Fitness Level First, determine your level of fitness. You should have a firm grasp on how to fit yourself. To track your progress, you must first assess and record your baseline fitness score to establish a baseline for yourself. Record your pulse rate before and after walking one mile determine how long it takes you to walk or run a mile know how many push-ups you can do and measure your waist circumference and BMI. Before beginning an exercise routine, you should consult a fitness expert and have a physical medical examination. Identifying your fitness level is especially important for beginners who are new to strenuous physical activities because it can detect any health issues or conditions that may put you at risk. Design Your Fitness Program Exercising every day needs a plan that includes attainable steps and goals. Create a balanced routine and start with easy steps to follow, and then you can continue to raise the bar as your fitness levels improve. For instance, if your goal is to do a 5-kilometre run, start by building a plan that includes shorter runs. Slowly as you will climb up the ladders, build activities into your daily routine, try high-interval intensity training and allow time for recovery. Stick To It Replacing unhealthy behaviour with new healthier habits is an excellent approach to achieving your fitness goals. Therefore, stick to your exercise routine. Develop a habit and do it regularly. Make a schedule and exercise at the same time every day. As per the experts, one should exercise at least 150 minutes per week. Start slowly and let your body rest from time to time and choose a time that works best for you. Eat Healthily And Stay Hydrated Eat a healthy and balanced diet to boost your fitness programme. While carbs can fuel your muscles, replenish glycogen stores after exercise and assist with the absorption of amino acids into your muscles during recovery, proteins help improve muscle recovery, repair tissue damage and build muscle mass. In addition to this, consuming healthy fats help burn body fat and preserve muscle fuel during workouts, making your energy last longer. It is equally important to stay hydrated throughout the day for optimal performance. It also helps you recover and gets you ready for your next training session. Monitor Your Progress Conduct a personal fitness assessment every two months. You will come to know about a lot of things such as the need to increase exercise time to continue improving, or maybe you will find that you're exercising enough to meet your fitness goals. Remember that starting an exercise is an important decision. It can change your life and provide you with a sense of fulfilment. By planning it carefully and slowly achieving all your fitness goals you can establish a healthy habit that will lead to a healthy body and mind. (Dr. Siddhant Bhargava, Fitness and Nutritional Scientist and Co-Founder of Food Darzee) Read More► 7 Indoor Exercises to Keep You Fit During Monsoon

One of the best times of year to witness nature's full splendor is during the monsoon. However, monsoons are notorious for their never-ending spells of sickness and cold. One's immune system is tested though the entire season. And it doesn't stop there. There is always the possibility of contracting cholera, dengue fever, or other distressing ailments. So, how can one enjoy the monsoons as they should be while being safe and healthy? Good eating habits, exercise, and adequate rest are a few factors that can keep you safe during the rainy season. It doesn't end there. There is always the risk of contracting cholera, dengue fever, or other dreadful diseases. So, how can one truly enjoy the monsoons while remaining safe and healthy? Yoga and nutrition expert Garima Goyal recommends doing a workout session of 60 minutes a day to help you stay active and fit during the season. Garima further shares simple yoga exercises to help build strength, agility, meditation, relaxation, and focus. Padangusth Asana (Big Toe) Padangusth Asana is a foundational asana in Ashtanga Yoga. It is a basic standing position that incorporates forward bending. The asana is classified as beginning due to its easiness. Padangusthasana stretches every muscle in the body from head to toe. It relaxes the body and soothes discomfort. It is beneficial for flat feet, among other things. Padangusthasana is an excellent place to begin your yoga experience. Trikon Asana (Triangle Pose) Trikon Asana is derived from the Sanskrit terms 'Trikona' (three corners) and 'Asana' (posture). In trikonasana yoga, the practitioner spreads their legs apart without bending their knees, with their hands extended apart, producing a 90-degree angle between the upper and lower bodies. Trikon Asana yoga, also known as Triangle position exercise, is a standing posture that improves strength, balance, and flexibility. There are several variants in the trikonasana stages or processes. In general, it is divided into three types: Baddha Trikonasana, Parivrtta Trikonasana, and Utthita Trikonasana. Utkat Asana (Chair Pose) Chair posture, also known as "awkward chair pose" and "fierce stance" in Sanskrit, is a form of asana or yoga practice. Begin in a standing stance and bend your knees to lower your body as if you were sitting in an imaginary chair. This standing forward bend is part of the Vinyasa or Ashtanga yoga Sun Salutation routine. Chair posture strengthens your legs, upper back, and shoulders while also improving balance and flexibility. The chair position is a standing yoga practice that works the core. This strong stance may help you strengthen your legs, back, and shoulders. Bhujang Asana (Cobra Post) Bhujang Asana is derived from the words bhujanga (cobra or snake) and asana (position). Cobra Stretch is another name for Bhujangasana. Suryanamaskar (Sun Salutations Position) and Padma Sadhana incorporate this pose. Do you wish to tone your stomach but lack the time to go to the gym? Are you exhausted or anxious as a result of an excessive workload? Bhujangasana, also known as Cobra Stretch, is a great way to cure these and other issues while sitting (or lying down) at home! Bhujangasana, also known as the Cobra Pose, is performed while laying on your stomach. It stretches your body (particularly your back) and rapidly melts your tension away! Vriksh Asana (Tree Pose) Vrks Asana is a Sanskrit noun that combines the terms Vriksha and Asana. The Sanskrit term for a tree is Vriksha, whereas the Sanskrit word for posture is Asana. As a result, this is known in English as Tree Pose. Vrikshasana is a standing fundamental yoga position. Furthermore, in Hinduism, Sages utilised this stance as a form of austerity or Tapasya. In a seventh-century CE rock temple in Mallapuram, a man performs a position akin to Vrikshasana. As a result, this is an old yoga stance. Shishu Asana (Child Pose) A child's pose, also known as balasana/shishuasana, is a beginner's position that aids in the relaxation of the mind and body. Balasana is derived from the Sanskrit words Bala, which means "young and childlike," and asana, which means "seat or sat pose." It is a vital resting posture that helps to quiet your senses. It is a fundamental yoga stance that teaches us that inactivity may be as helpful as action and doing. It's a chance to take a breather, assess your circumstances, and prepare to move on. Tad Asana (Mountain Pose) While Tad asana is one of the most fundamental yoga asanas, it is a challenge for all levels and delivers various physical and emotional advantages. Tadasana calms your body and mind, promoting inner tranquility. Maintaining alignment and body awareness is an ongoing effort. Standing firm, stable, and focused in Mountain Pose helps to improve posture, alignment, and balance. This can help with other yoga positions as well as your regular activities. Keep your practice new by always thinking of ways to change the stance. (Agency) Read More► Why Yoga and Walnuts Are Your Go-To Health Essentials

रांची: भारतीय क्रिकेट टीम के सबसे सफल कप्तान महेंद्र सिंह धौनी इन दिनों घुटनों के दर्द के आयुर्वेदिक ट्रीटमेंट को लेकर सुखियों में है। लेकिन यह इलाज वह एक ऐसे वैद्य जी से करवा रहे हैं जो पेड़ के नीचे बैठकर मरीजों का इलाज करते हैं और उनकी फी महज 40 रुपये है।  रांची से करीब 70 किलोमीटर दूर लापुंग थाना क्षेत्र के कटिंगकेला में वैद्य बंधन सिंह खरवार पिछले 28 साल से मरीजों का इलाज कर रहे हैं। वे एक पेड़ के नीचे  तिरपाल वाले तम्बू में बैठकर मरीजों को देखते हैं जहां धोनी पिछले एक महीने से चार दिनों के अंतराल पर दवा की खुराक लेने के लिए उनसे मिलने आ रहे हैं। गौरतलब है कि इनके द्वारा तैयार औषधि ऐसी है जिसे घर लेकर नहीं जाया जा सकता। धोनी से पहले उनके माता-पिता का इलाज वैद्य बंदन सिंह खेरवार ने किया था और उन्हें फायदा भी हुआ था।  वैद्य बंदन सिंह खेरवार ने बातचीत में कहा कि वह शुरू में धोनी के माता-पिता को नहीं पहचानते थे और न ही धोनी को पहचान पाते थे। उसे अपने प्रसिद्ध रोगी के बारे में तभी पता चला जब आस-पड़ोस के युवक उसके साथ फोटो खिंचवाने के लिए एकत्र हो गए। वे एक सामान्य मरीज की तरह बिना किसी धूमधाम के आते हैं। उन्हें सेलिब्रिटी होने पर कोई गर्व नहीं है। हालांकि अब हर चार दिन में धोनी के आने की खबर उनके प्रशंसकों को यहां इकट्ठा करती है। इसलिए अब वह अपनी दवा के दौरान अपनी कार में बैठते हैं और उनकी दवा उनको वही दे दी जाती हैं। यह अंग्रेजी में भी पढ़े► Cricket Star MS Dhoni is Getting Ayurvedic Treatment of Knee Pain

दिल्ली में होम-आइसोलेशन में रहे 92.3 प्रतिशत कोरोना रोगियों ने माना है कि योग ने कोरोना से उबरने में उनकी मदद की है। दिल्ली में कोरोना संक्रमितों के लिए 'दिल्ली की योगशाला' नाम से ऑनलाइन योग क्लासेस शुरू की गई थीं। लगभग 4600 से ज्यादा संक्रमितों को इसका लाभ हुआ है। इस फ्री योग कक्षाओं से संक्रमितों को हुए वास्तविक फायदे की जांच करने के लिए दिल्ली फर्मास्यूटिकल साइंसेज एंड रिसर्च यूनिवर्सिटी द्वारा आईसीएमआर के सीटीआरआई के तहत पंजीकृत एक रिसर्च किया गया। इस रिसर्च में शामिल 92.3 प्रतिशत लोगों ने माना कि संक्रमण के दौरान योग करने से उन्हें कोरोना के सभी लक्षणों में सुधार देखने को मिला और उन्हें सांस फूलने जैसी समस्या नहीं हुई। इस बाबत उपमुख्यमंत्री मनीष सिसोदिया ने कहा कि दिल्ली की योगशाला कार्यक्रम, दिल्ली की जनता को योग के माध्यम से स्वस्थ रखने की एक अनूठी पहल है। उन्होंने कहा कि ये बेहद खुशी की बात है कि जिस उद्देश्य के तहत दिल्ली की योगशाला कार्यक्रम की शुरूआत की गई थी वो पूरा हो रहा है और लोगों को इसका फायदा हो रहा है। उन्होंने कहा कि इस कार्यक्रम के तहत कोरोना के दौरान संक्रमितों को फ्री ऑनलाइन योग कक्षाएं उपलब्ध करवाई गई, जिससे न केवल उन्हें कोरोना से उबरने में मदद मिली बल्कि उनके खांसी, सर्दी, शरीर में दर्द, सांस फूलना आदि जैसे लक्षणों से भी राहत मिली। रिसर्च में शामिल ज्यादातर मरीज 30 से 70 साल के बीच 92.3 प्रतिशत रोगियों ने माना योग करने से कोरोना के लक्षणों में सुधार दिखा। ज्यादातर मरीजों ने माना कि उन्हें संक्रमण के दौरान योग करने से सांस फूलने जैसी समस्या का सामना नहीं करना पड़ा। योग करने से अधिकांश मरीज 5 से 7 दिनों के भीतर कोरोना से उबरे। योग करने वाले केवल 21 संक्रमित ही कोई दवाई ले रहे थे, केवल 26.2 प्रतिशत का ही टीकाकरण हुआ था। ज्यादातर संक्रमितों ने माना योग करने से उन्हें खांसी, सर्दी, शरीर में दर्द, नींद सांस फूलना आदि से जैसे लक्षण से राहत मिली। संक्रमितों ने माना ऑनलाइन योग क्लासेस ने उनके अकेलेपन को खत्म करने के साथ मेंटल हेल्थ को भी बेहतर करने का काम किया। (एजेंसी) यह भी पढ़े► कोविड महामारी अभी खत्म नहीं हुई है: डब्ल्यूएचओ