Different seasons of the year bring with them unique benefits for the mind, body and for our moods. It may be easier to wake up in the mornings during summer versus waking up in the winter which is much harder to do. When it comes to exercising, motivating yourself during cold days to get out of your cosy and comfortable bed will be a task in itself. However, for those who are aspiring to lose weight and get fitter here is some motivation for you to keep going with your exercise during the winter season.
Exercising during the winter can actually burn more calories than when you exercise in summer. Your endurance can also be increased during winter because the heart needs to work less you also sweat less making your workout more efficient.
Himalayan Siddha Grand Master Akshar shares 6 ways that you can exercise and keep up with your fitness game even during cold winter days.
Walking/ Running/ Jogging
Start your exercise routine with a brisk walk or maybe you could take a jog or run around your neighbourhood block. These are cardiovascular activities that pump up your heart rate and get you ready both mentally and physically for your upcoming workout session.
After your jog or run make sure that you spend a few minutes on stretching. Experts recommend that you stretch before and after your workout as this readies your muscles keep them safe from injury and also effectively improves your chance of getting leaner and more toned.
In yoga, Surya Namaskar also known as the sun salutation is considered to be a complete body workout. The Surya Namaskar is comprised of eight different postures that are sequenced in a 12 step flow. It starts from the right side and needs to be completed on both sides for a complete cycle. If you are a beginner you can start with 3-5 cycles and gradually increase it to 11, 21 and so on. Practising this sequence early in the morning will boost vitamin D in your body d and bring many physical as well as mental health benefits.
Pranayama is a breathing exercise that can be performed to gain many health benefits for both mind and body. During winter techniques such as Kapalbhati Pranayama and Khand Pranayama are suggested for you.
There are many meditation techniques that you can practice regularly such as Sthiti Dhyan, Swaas Dhyan, Aarambh Dhyan etc. Here is a simple and powerful meditation technique to build positivity.
Prarthana Dhyan (Prayerful Meditation)
Sit down in any comfortable posture
Join your palms in front of your chest to form Pranam Mudra
Straighten your back and close your eyes
Frame and repeat positive affirmations aloud or silently
End your workout session with complete mind-body relaxation in the form of Anandasana. Relaxing the body is as important as exercising as this gives your body the chance to rest, recover and recoup.
Formation of the Posture
Lie down in a prone position on a comfortable surface or on your yoga mat.
Close your eyes.
Let your legs relax completely and place them at a distance that is comfortably apart.
Let your ankles drop, and keep your toes are facing sideward.
Place your arms alongside your body and slightly apart. Make sure your palms are lying open to the sky and facing upwards.
Starting from your toes, bring your attention to every area of your body. Use deep breaths to lull your body into a deep state of relaxation.
Maintain awareness so you do not fall asleep in the process.
To recover from the posture, gently roll to one side (right) with your eyes closed. Slowly push the floor to come 9. up and sit in Sukhasana.
Anandasana can be done after you complete your physical practice, and when you are tired, it helps to completely relax your body. This pose requires you to concentrate, and focus on your breath. When you are in this posture, try to take deeper and faster breaths.(By N. Lothungbeni Humtsoe)
Read More► Yoga As a Self-Care Ritual
Lifestyle plays a huge role in your fitness and health. Often a sedentary lifestyle along with unhealthy eating habits contribute to weight gain or other lifestyle diseases. With discipline and patience, you can work on your lifestyle to reach a fitness level you have always desired. Always remember that whatever changes you implement should not be focused on temporary results, but rather on a long and sustainable lifestyle.
A good fitness level is more important than just fat loss. However, you can lose fat by practising these things:
1. Make Your Diet A Lifestyle:
Most people tend to focus on diet as a destination, rather than a journey. Your nutrition should not be a trend or a plan for short-term results, but rather a lifestyle that you can follow effortlessly. Although easier said than done, implementing a positive lifestyle can have tremendous long-term results. Tweaking your food habits and incorporating essential macro and micronutrients can aid your fat-loss journey. A good way to include the right food components in your diet is through a good diet plan which you must follow with discipline. Eat good food every day. It's as simple as that. Don't divert even if you have to eat the same food every day, you can always innovate your dishes with the help of spices and other preparation methods.
2. Workout Regime To Increase Activity:
Even if you can't do a heavy workout every day, it is essential to include some kind of activity in your lifestyle. Find a physical activity that suits you. Some people despise gyms, but love jogging or playing a sport. Some like strength training and lifting weights. Whatever you choose, follow through without any excuses. Your daily physical activity plays a huge role in your metabolism and fitness level. It's not just about burning calories; it's about setting a pattern for your body to undergo positive stress. When you exercise, your body is already doing half the work required for losing weight and becoming fit.
3. Don't Compromise on Your Sleep and Hydration:
People underrate the importance of a good night's sleep. Your body requires sleep to recover, to balance the cortisol hormone level which is responsible for your binge eating. Sleeping is our body's natural way of balancing the stress level and rectifying any errors in its system. Fix a sleeping time and don't change it no matter what. This is one of the most important changes you must incorporate. The other being hydration water is extremely important for your system. Not only does it help in passing the nutrients throughout your system, but it also helps the body detox and shed the pesky water retention habit. You'll be surprised by the number of times your body confuses thirst for hunger, so always drink adequate water. Set a reminder through a phone app, it can be helpful.
(The author Pranit Shilimkar is a Health and Fitness Entrepreneur, Digital Content Creator and Founder of Fitnesstalks)
Read More► Five Fitness Mantras For A Healthier Self
Bhubaneswar, Aug 9 (IANS) People with chronic non-communicable diseases (NCDs) faced multiple challenges in accessing health care in Odisha's Khordha district during the Covid-19 pandemic, suggests a study.The ICMR-Regional Medical Research Centre (RMRC) and the Kalinga Institute of Medical Sciences (KIMS) jointly conducted the mixed-method study in Khordha district of Odisha during May-June 2020. The report was published on Monday. A total of 491 individuals, having at least one NCD, participated in the study. Among them, 51 per cent (252) were males.The study revealed that nearly two-thirds of the participants encountered challenges in their routine investigation (69 per cent); while 67 per cent faced trouble in day-care procedures and 61 per cent in reaching hospital.Similarly, around 59 per cent participants reported issues in doctor appointments, 56 per cent faced challenges in emergency treatment, 47 per cent in access to the pharmacy and the healthcare of 46 per cent participants got delayed.Meanwhile, 37 per cent perceived that they could not access healthcare facilities because of social restriction/lockdown, 29 per cent attributed arranging finance as a constraint to visiting hospitals and 16 per cent avoided going to the hospital, fearing Covid-19 infection, the study says."Qualitative findings revealed that before the onset of the pandemic, participants managed their NCD conditions by routinely visiting hospitals or physicians. Almost all considered their routine treatment as a lesser priority during the pandemic compared to the threat of Covid-19," it said.Those living in the urban areas with more than one non-communicable disease reported a significantly higher challenge in having doctor's consultation compared to those living in rural areas with a single NCD condition.The study also found that family networks were the primary source of support among the respondents (96 per cent), while about three per cent relied on their friends and neighbours.Some of the participating patients also tried to avail teleconsultation or consulted their physicians through telephone or Internet-based platforms. However, non-availability of their health records and background information on treatment was the major challenge while approaching a new physician on a telemedicine platform.--IANSbbm/shs/dpb
New Delhi, July 19 (IANS) Delta variant of Covid-19 virus is around 40-60 per cent more transmissible than its predecessor Alpha variant and has already spread to more than 80 countries, including the UK, the US, Singapore, and so on, said N.K. Arora, co-chair, Indian SARS-CoV-2 Genomics Consortium (INSACOG).Arora, the chief of the Covid-19 working group of the National Technical Advisory Group on Immunization (NTAGI), also said that Delta variant has mutations in its spike protein, which helps it bind to the ACE2 receptors present on the surface of the cells more firmly, making it more transmissible and capable of evading the body's immunity.Citing some studies that show that there are some mutations in this variant that promote "syncytium formation", Arora said, "Besides, on invading a human cell, it replicates faster. It leads to a strong inflammatory response in organs like the lungs. However, it is difficult to say that disease due to delta variant is more severe. The age profile and the deaths during the second wave in India were quite similar to that seen during the first wave."Delta variant was first identified in October 2020 in India, and was primarily responsible for the second wave in the country and today accounting for over 80 per cent of new Covid-19 cases. It emerged in Maharashtra and travelled northwards along the western states of the country before entering the central and the eastern states.While elaborating about the Standard Operating Procedure (SOP) for testing and follow-up on variants, what makes the Delta variant so transmissible, Arora said there is a need to keep a strict vigil on the emergence of variants of concern and outbreaks so that they can be contained before they spread to a larger region."The Delta Plus variant -- AY.1 and AY.2 -- has so far been detected in 55-60 cases across 11 states, including Maharashtra, Tamil Nadu, and Madhya Pradesh. AY.1 is also found in countries like Nepal, Portugal, Switzerland, Poland, Japan but AY.2 is less prevalent. The variant is still being studied for its transmissibility, virulence, and vaccines escape characteristics," said a Ministry of Health and Family Welfare (MoHFW) statement quoting Arora.Asked if the vaccines are effective against the Delta variant, Arora said, "Yes, current vaccines are effective against Delta Variant as per the studies undertaken by ICMR on the issue."Though there is a significant dip in the number of cases in most parts of the country, the INSACOG co-chair said, some regions are witnessing a high-Test Positivity Rate (TPR) particularly in the Northeastern parts of the country and several districts in the southern states, most of these cases could be due to the Delta variant.INSACOG is a consortium of 28 laboratories of MoHFW, Department of Biotechnology, Indian Council of Medical Research (ICMR) and Council of Scientific and Industrial Research (CSIR) for whole genome sequencing in the context of Covid-19 pandemic. INSACOG was established by MoHFW on December 25 last year.Replying about the prevention from future waves of Covid-19, Arora said that a virus begins infecting a part of the population, which is most susceptible and also exposed to the infection."It diminishes after it successfully infects a large proportion of the population and strikes back when the immunity developed in the people post-natural infection fades. The cases may go up if a new, more infectious variant comes. In other words, the next wave will be driven by a virus variant to which a significant proportion of the population is susceptible."The second wave is still going on. Any future waves will be controlled and delayed if more and more people get vaccinated and most importantly, people follow Covid-Appropriate Behaviour effectively, especially till a substantial part of our population gets vaccinated. People need to focus on vaccination and adherence to Covid Appropriate Behaviour to manage Covid-19," he added. --IANS rak/dpb
Yoga can help you manage stress, and the best part is it does not take a lot of time. You don't have to spend hours on the mat or invest years in learning complicated postures. Instead, by simply taking out a few minutes every day, you can reduce your stress levels and improve your quality of life. A key component of yoga is that it empowers you to manifest these changes in your breath.
By changing the speed, pace, and quality of your breath, you can calm down your nervous system, thereby moving your body from a state of stress to one of relaxation. Namita Piparaiya, Yoga and Ayurveda Lifestyle Specialist, Founder -- Yoganama, shares three simple techniques that can help you:
1. Start with the Palming Technique
Palming is very useful for eye fatigue and stress from looking at a screen for long hours. Rub your palms together to find some heat, and then gently cup your eyes, creating a hollow dark space around them. Relax your forehead, eyes, and neck as you hold this for a few breaths.
You can follow this up with a gentle head massage, particularly focusing on the eyebrows, temples, and forehead. Then bring your hands in front of you as you open your eyes with a few gentle blinks looking directly at your palms. If you're doing this outdoors, you can also look far into the distance. Taking a few moments to look outside, preferably at some greenery or standing by the window and looking outside in natural light, is also very helpful.
2. Do Some Deep Breathing
When you are emotional, stressed, or physically tired, your breath becomes shallow and loses its rhythm. The good thing is that this is a two-way street. By consciously relaxing your breath and bringing it to an even pace or rhythm, you can reduce your stress levels. This is important because we spend a lot of our modern-day life in a stressed and hyper state, making it even more necessary to make time for activities that counter stress. Deep belly breathing or Diaphragmatic is just the technique you need as you can do it anytime you're on an empty stomach. Just remember not to become overly conscious of the breath and start forcing it to breathe deeply. By paying attention to the breath, you will naturally slow it down. Immerse yourself in the beautiful experience for 3 minutes, three times a day.
3. Practice Stillness
After some deep breathing, the mind naturally comes into a calmer state, and that's a great time to practice meditation. You can do this by choosing an object of meditation; it could be a deity, a symbol, an affirmation, a mantra, a chant, or even your breath. And try to spend at least 3 minutes observing the nature of your object, introspecting on its meaning, or simply trying to maintain your attention on it. For example, if you've chosen the breath as your object of meditation, try to take five slow breaths without getting distracted. If you do get distracted, which is very normal, start again at one and repeat till you've taken those five breaths with your attention intact.
In this way, you can integrate yoga into your everyday life. These techniques are simple, don't require any equipment, and can be done anywhere. But they are immensely powerful, and you will start to see the difference within a couple of weeks of practice.
Read More► Yoga For Pregnant Women
New Delhi, July 3 (IANS) The Delhi Medical Association (DMA) has moved the Supreme Court against yoga guru Ramdevs plea seeking a stay on the proceedings against him in connection with the multiple FIRs lodged over his alleged remarks against the use of allopathic medicines during the Covid-19 pandemic.DMA has called Ramdev a "businessman clad as a ‘yog guru'" and claimed that he does not have any degree or licence to practice Ayurveda and prescribe medicines.The medical body contended that Ramdev has insulted allopathy and "instigated" people to disregard Covid vaccines and treatment protocols.On June 30, a bench headed by Chief Justice N.V. Ramana had asked Ramdev to bring on record original version of his statement allegedly made against the use of allopathic medicine for treating Covid patients.The DMA claimed that Patanjali has earned over Rs 1,000 crore by selling Coronil kits, which were not approved by the medical bodies. "While the entire medical fraternity of the country was fighting the deadly pandemic in unity and were trying to educate the public about the Covid vaccines and correct course of treatment, Ramdev, shockingly, started a false propaganda against Covid vaccines and the treatment protocol for coronavirus with the mala fide intent to promote the sale of products, namely the Coronil kit," said the plea seeking to intervene as a party, which was filed through lawyer Ashish Kothari.The plea contended that Ramdev referred the modern medical system i.e. allopathic science as "Tamasha" and "Stupid Science". The plea added that Ramdev made comments that the doctors who are treating Covid patients don't know anything and claimed that even without a degree, he is a better doctor than the qualified doctors. "By insulting allopathy and allopathic doctors, Ramdev attempted to create a false narrative that ayurveda is a better science than allopathic science and instigated people to disregard ‘allopathic' vaccines and Covid treatment protocols issued by the Central government," the plea added.The plea contended that Ramdev's intent was to create artificial rivalry between allopathy and ayurveda, and he wanted to cast a doubt in the minds of the people against the effectiveness of Covid vaccines and treatment protocols.The doctors' body alleged that it was a methodology to encourage people to buy Coronil Kit, which he (Ramdev) falsely propagated as ‘Ayurvedic preparations'.The Patna and Raipur chapters of the Indian Medical Association have lodged complaints against Ramdev, alleging that his remarks are likely to cause prejudice to the Covid control mechanism.Ramdev, in his plea, has sought the clubbing of the FIRs in Patna and Raipur and urged the top court that a single FIR should be there in Delhi.--IANSss/arm