A workout doesn't mean spending hours in a gym or sweating on a treadmill. The foundation of working out should be laid at a young age. Delhi-based fitness and sports nutritionist Hasti Singh shares top five reasons to include workout in a child's daily routine.
* Stronger muscles and bones
* Fit and lean posture
* Lower risk of becoming obese
* Lower chance of attracting diseases
* Controlled B.P and cholesterol
Singh says, to start with, parents can ask their child to do yoga or meditation for at least 1 hour daily. The trick is that parents should also do with them as then they will try to imitate and will enjoy doing the exercise.
Kids can also do aerobics as it strengthens the heart and helps in circulating oxygen to the cells. Aerobics can be done at home and parents can also participate in these exercises like playing basketball, swimming, jogging, running, cycling.
Singh points out: "When I say workout, don't confuse it with weight-lifting. Kids could do push-ups, crunches with stomachs, stretching, and other exercises to give a shape to their physique and gain strength. These exercises don't include much hard work and are also good from the kids' perspective. By doing push-ups, the child would learn to tackle weight and it will improve his shoulder and arm connection."
Rope Skipping is another good workout activity that you can introduce to your child. Skipping strengthens hand and leg muscles.
Kids can also join any dance classes which is an ultimate form of exercise. It helps in the complete movement of a kid's body and hence gives a complete opportunity to work out.
Exercise not only improves a child's abilities but will also help him/her to gain concentration. Kids nowadays spend a lot of time taking online classes and hence expose themselves to uncalled problems like strain, headache, and health issues.
Taking out time and doing workouts daily can save your child from these issues. Also, a regular workout helps in better sleep and makes your child energetic.
Read More► Yoga helps improve respiratory health, immunity post Covid: Experts
London, June 21 (IANS) British scientists have warned of a "pretty miserable winter" in the UK this year due to new respiratory viruses likely to emerge, with further lockdowns a possibility.Professor Calum Semple, member of the government's Scientific Advisory Group for Emergencies (SAGE), said that children and elderly people will be especially vulnerable to endemic viruses at the end of the year, Xinhua news agency reported.Describing it as the "fourth wave winter", he told Times Radio on Sunday "there's a sting in the tail after every pandemic" because social distancing will have reduced people's exposure to usual endemic respiratory viruses such as pneumonia and bronchiolitis."I suspect we'll have a pretty miserable winter because the other respiratory viruses are going to come back and bite us quite hard," he said. "But after that, I think we'll be seeing business as normal next year."Meanwhile, Susan Hopkins, Public Health England's director for Covid-19, warned "we may have to do further lockdowns this winter" depending on whether hospitals start to become overwhelmed."I think we will have alternative ways to manage this, through vaccination, through anti-virals, through drugs, through testing that we didn't have last winter," she told the BBC.Scientists have warned that a third wave of coronavirus infections is "definitely underway" in England due to the fast spread of the Delta variant, even though hospital admissions will hopefully not be on the same scale as in January.The recent data published by Public Health England showed the AstraZeneca vaccine is 92 per cent effective against hospitalisation from the Delta variant after two doses, and the Pfizer vaccine is 96 per cent effective after two doses.More than 42.6 million people have been given the first jab of the coronavirus vaccine while more than 31 million people have been fully vaccinated with a second dose, according to the latest official figures.--IANSksk/
London, June 21 (IANS) British scientists on Sunday warned of "pretty miserable winter" ahead for the country due to likely emergence of new respiratory viruses, with further lockdowns a possibility.Professor Calum Semple, member of the Scientific Advisory Group for Emergencies (SAGE), a British government advisory body, said that children and elderly people will be especially vulnerable to endemic viruses at the end of the year, Xinhua reported.Describing it as the "fourth wave winter," he told Times Radio "there's a sting in the tail after every pandemic" because social distancing will have reduced people's exposure to usual endemic respiratory viruses such as pneumonia and bronchiolitis."I suspect we'll have a pretty miserable winter because the other respiratory viruses are going to come back and bite us quite hard," he said. "But after that, I think we'll be seeing business as normal next year."Meanwhile, Susan Hopkins, Public Health England's director for COVID-19, warned "we may have to do further lockdowns this winter" depending on whether hospitals start to become overwhelmed."I think we will have alternative ways to manage this, through vaccination, through anti-virals, through drugs, through testing that we didn't have last winter," she told the BBC.Scientists have warned that a third wave of coronavirus infections is "definitely under way" in England due to the fast spread of the Delta variant first identified in India, even though hospital admissions will hopefully not be on the same scale as in January.The recent data published by Public Health England showed the AstraZeneca vaccine is 92 percent effective against hospitalization from the Delta variant after two doses, and the Pfizer vaccine, 96 percent effective.More than 42.6 million people have been given the first jab of the coronavirus vaccine while more than 31 million people have been fully vaccinated with a second dose, according to the latest official figures.Experts have warned that coronavirus may continue to evolve for years to come, and eventually it is likely current vaccines will fail to protect against transmission, infection, or even against disease caused by newer variants.--IANSint/pgh
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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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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"I believe fitness goals should not only focus on outward appearances. Health begins from inside," believes Malaika Arora. She reiterates, "strong is the new healthy."
Malaika says yoga helped her sail through her COVID-19 isolation period which drained her both physically and mentally.
In a conversation with IANSlife, the actor, who is also the co-founder of SARVA and Diva Yoga that has announced one-year free yoga and mindfulness programme across the globe, shares her fitness regime and how she yoga is a big part of it. She also advises her fans on how to achieve their fitness goals.
Is yoga part of your daily fitness regime?
Malaika: Yes! Very much. I am a strong believer in the power of yoga and yes I practice everyday. I try to practice for roughly an hour a day and on rare occasions when I have a really busy schedule, I try and squeeze in 20 minutes here and there.
How did yoga help you through COVID isolation period?
Malaika: The COVID isolation is not just physically draining but it is also mentally straining. When you're cooped up in a room, feeling unwell, it can really take a toll on your body. Thankfully my symptoms were not very severe, so medication, rest and a good nutritious diet helped me recover. But most importantly, during COVID I think meditation really helped me. It was very important for me to keep my mind calm with stress at bay. I kept telling myself "This too shall pass" and affirming to myself that I need to be strong.
How do you think yoga helps the body and mind?
Malaika: Amazing question, I love that you're clubbing both in one question and that's the beauty of it.
Yoga is a combination of the body and the mind. It helps with a host of benefits like body toning, weight loss, Immunity boosting, and relief from pain. With the mind, it helps reduce stress and anxiety. Not just that, it also helps with regulating hormones, keeping disorders at bay.
How do you stick to your diet and fitness regime while traveling?
Malaika: It's tough! I have learned to discipline my body, and control my cravings as much as possible. My journey to discipline has taught me to plan effectively and make sure I carry enough nutritious meals when I am on the road. I plan my days in such a way that I can simply have some sort of activity before I start work on that day.
What are your travel plans for 2021?
Malaika: Haha! I am around! I love traveling but I've just returned to work. I love being back and I think my travel plans are only for work as of now.
Women need to realise that being fit is more important than being thin?
Malaika: Strong is the new healthy! I believe fitness goals should not be just focused outwards. Health begins from inside. It's alright to want to be lean, but strength (mental and physical) is something that cannot be substituted by anything else.
What are your upcoming projects?
Malaika: A lot of amazing things lined up. And I am really glad that I am back to work. You'll see shortly! (Puja Gupta)
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