Workout Routine

Unlike other times of the year, during the summer we naturally lose our appetite and need extra fluid to hydrate the body. It is a common to resort to cooling drinks such as lime juice, Chaas, Nira water or something that we feel cooler. It is extremely important for us to know this body language and get into a proper dietary habit so that we don't tax our body even more and at the same time support our body's tissues and cells with a nourishing diet to escape from the scorching heat. With a planned diet consisting of a range of refreshing drinks and fruit, we can cool down and face summer heat. Consuming summer fruits and drinks is one of the easiest ways to lower the body heat and protect our body. The summer diet must also provide energy and help reduce tiredness and fatigue, something many of us experience during the summer season. Let the sun's hotness be dealt with easily with a few of the following dietary tips. Wake Up Routine During summer, we tend to sleep under a fan or in an air-conditioned room. This can further dry up the skin and throat and when you wake up it is quite natural to feel the dryness of the throat, eye irritations or skin dryness. Start your morning with 2-3 glasses of water even. If required one can also use lime juice or cinnamon soaked in the water. Following this, a cooling drink is highly recommended like Ashguard juice with a few drops of lime and Amla juice. This is highly beneficial to health in keeping the blood glucose in check and also to regularize your weight. Ash gourd juice can be replaced by wheatgrass juice, moringa juice, celery and cucumber juice or even coconut water. Breakfast During Summer It is important to consume at least 4-5 handfuls of fruits and vegetables during the day in summer. Breakfast should always start with a bowl of healthy seasonal fruits such as melons, papaya, mangoes, lychees, plums etc. Following this one can have either a miller porridge or smoothie bowl consisting of coconut milk along with sabja, seeds, chia seeds, buts and a few dry fruits. Dry breakfast such as bread or other fermented grain items can cause indigestion if eaten on a fresh stomach. Also, reduce the number of grains and other preparations for breakfast. Midmorning Boost Depending on your hunger levels, one can either go for buttermilk with a pinch of cumin powder and ginger or hing around midmorning time. You can also opt to have a bowl of salad at your convenience or even coconut water. Lunch Options The meal that you have at lunch also should have abundant vegetables. If you prefer to consume carbs this is the meal you can try adding carbs along with plenty of vegetables. Make it mandatory to include a soup for lunch. Reduce the macronutrients such as carbs, proteins and fats to only half of the lunch portion. Sundown Diet Towards the evening, you may consider taking a bowl of summer fruits and can also include a few soaked nuts along with this. This can give you good energy towards the latter part of the day and prevent any form of fatigue or tiredness after a full day's work. Healthy Dinner Night meals are better to be kept as light as possible. It is preferred to have a "Budha bowl" with lots of cooked vegetables � sauteed, braised, grilled or boiled along with a protein option. Include a soup before the meals and a herbal tea post-dinner. Some of the great cooling teas are chamomile tea, hibiscus tea or even mint tea. Hydration During The Day One has to consume at least 3-litres of water during the day to keep the body cool. Besides drinking water, herbal teas, soups, infused water etc are great ways to combat body heat. Water infused with vegetables like celery, parsley, lemon, orange, cucumber, kale etc is great during this time. (Dr. Manoj Kutteri, Wellness Director, Atmantan Wellness Centre) Read More► Boost Your Physical And Mental Health

Children, like adults, require some form of exercise in their daily routine to stay healthy. Your children are watching you and attempting to mimic everything you do, good or bad. As a result, it is critical to have an exercise routine in place in order to instill the habit of exercise in your children from the start. Encourage your children by telling them about the benefits of exercise or by finding fun ways to exercise. 0 age should spend more time playing on the floor. 1 - 3 should exercise for at least three hours per day. This entails playing aggressively. 3 - 5 years old should exercise for at least three hours per day. 5 -18 should engage in at least one hour of moderate to vigorous exercise per day, as well as a few hours of light exercise. This should include activities that strengthen the muscles and bones at least three times per week. 18+ should engage in a mix of moderate and vigorous exercise to ensure adequate overall activity. They should also engage in muscle-strengthening activities at least twice a week. Asha Vaghasia, Founder and Parenting Coach, We Positive Parenting, Ahmedabad commenting on fitness across young age says, "As a parent, all you can do is create a fit environment. To encourage your child, you can set up a family routine. The activities you do as a family have a profound effect on children. Encourage them to do their chores by doing your chores yourself. Limit the use of T.V and smartphones and encourage the children to do the same. Start walking to the nearby shops instead of driving, and the kids will follow suit. Instead of watching television after dinner, encourage your child to set up and lead a few fun activities that they can do with friends and family. I have seen my parents wake up early and workout on a regular basis which inspired me in my childhood and it lead me to run marathons today and further ahead I have put my children into vigorous sports since a very young age and today exercising and being active is an essential part of their lifestyle." Asha shares ways which ensures that your family moves at least for 60 minutes each day. With activities ranging from informal, busy to planned sports: Start early. Young children love to play and be active. Encouraging more safe and informal movement and play can help build a solid foundation for an active lifestyle. Set a good example by living an active life for yourself. Make exercise a part of your daily routine by taking family trips or playing sports together. Give your children ideas and things that encourage exercise. Exercising can be done with a lot of fun like dancing on a Bollywood dance number, playing blocks or simple activities like walking a pet or riding a bicycle to get milk. Take young people to places where they can work, such as community parks, community baseball stadiums, or basketball courts. Have a positive attitude about physical activity when your child is involved and encourage them to take an interest in new activities. Make bodywork fun. Recreational activities can be anything your child enjoys, organized or unorganized. Activities 9. can range from group sports or individual activities to leisure activities such as walking, running, skiing, cycling, swimming, playing activities, or playing free time. Make sure they are safe! Always provide protections like helmets, wrist pads, or knee pads for activities such as cycling, or scooters, skateboarding, roller skating, rock-wall, and other activities where there is a high risk of injury. Also, make sure that the activities are appropriate for your child's age. (N. Lothungbeni Humtsoe) Read More► How Pandemic Affected Cancer Treatment in India

With everyone's hectic schedules, we don't even notice how quickly a day passes and our health suffers as a result. How do you incorporate yoga into your daily routine with such a hectic schedule, and what can you practice? For all the workaholics out there, here are some simple and efficient yogic techniques to get in shape. It only takes 15 minutes, and you don't even have to leave the house. These asanas can be done from where you are sitting and during short work breaks. Sukha Purvaka Pranayama This pranayama is effortless breathing that focuses on breathing deeply into each section of the lungs, as the name says. There is a strong emphasis on both internal and exterior breath retention. Steps Simply breathe in for 4 to 6 counts, filling the lungs up. Hold the breath, ideally for the same count, or it can be as long as you can. Exhale for 4 to 6 counts, holding the breath out for the same time or as long as you can. This completes one round. You can start with 10 rounds and increase the repetition with practice. Benefits This pranayama is excellent for increasing the lung capacity, hence improving the oxygen level in the body along with the multitude of benefits it can give to mental and physical health. As a result, focus at work is improved benefit for all the workaholics, isn't it? Chair Garudasana The Eagle Stance, also known as Chair Garudasana, is a balancing pose. You will feel a stretch in your shoulders, upper back, and thighs as you perform this sitting in your office chair. This stretch will relax your body and is a great way to unwind after a long day at work. Steps Sit at the edge of the chair with your feet on the floor. Breath in to bend your elbows and open your arms. As you exhale, bring the right knee over the left. Send the right toe at the back of the calf muscles. Simultaneously, bring the left elbow under the right and single - or double rap the palms. Stay in this pose for 3 to 5 deep breaths. You can repeat it on the other side. Benefits This pose is excellent for stretching the posterior chain of the body along with the triceps. It is great to increase focus and release anxiety. Chair Pawanmuktasana The Sanskrit words Pawan means air, Mukta means free, and asana means posture, therefore Chair Pawanmuktasana (Gas Releasing Pose) is derived from them. This position is beneficial to your digestive system, thus it relieves the discomfort that we typically have after our lunch break, which disrupts our work. Steps Sit at the edge of the chair with your spine elongated and your feet on the floor. Breathe in and bend the right knee and hug the right shin as you exhale, reducing the distance between the abdomen and thigh. Stay here for 3 to 5 breaths and with every exhalation, keep elongating the spine and pressing the thigh towards the abdomen. Repeat the same on the other leg. You can practise this 3 to 5 times and increase the repetitions with practice. Benefits This asana improves and regulates digestion and helps release excess air in the digestive system. It also helps strengthen the core muscles and aids weight loss. Chair Vakrasana Chair Vakrasana, also known as the Half Twisted Pose, is a practice that most of us have been practising unconsciously because it feels so good. Back discomfort is relieved and side fat is reduced as you twist on both sides. If you work for long hours, this is a perfect asana to do every 2-3 hours. Steps Sit at the edge of the chair with your feet on the floor, knee and ankle in line with each other. Breathe in, raise your hands up and, as you exhale, twist to the right with the right hand on the head of the chair and the left hand on the outside of the right thigh. Use the resistance of your hands to press the right shoulder back to bring the shoulders into one line. Stay in this pose for 3 to 5 breaths and with every inhalation, lengthen the spine and twist deeper with every exhalation. Repeat the same on both sides. You can repeat this asana 3 to 5 times and slowly increase the repetition with practice. Benefits This pose is like a boon to your spine, it helps keep the spinal column healthy and supple. This also helps improve digestion, and keeps the internal organs healthy. Chair Paschimottanasana Chair Paschimottanasana (Seated Forward Bending Pose) is a stretch that targets your back and hamstrings while stretching your complete body. When you're in this position, both your mind and body feel at ease. Your body's blood circulation relaxes you and offers you the energy to return to work with a clear head. You won't have to worry about belly fat because it focuses on the core. Steps While sitting at the edge of the chair, straighten the legs as much as possible and keep the heels on the floor. Breathe in to raise your arms up, breath out to hinge from the hip while keeping the back straight and fold forward as much as possible. If this is too difficult one can also simply fold forward with bent knees. Stay here for 3 to 5 breaths and try to deepen the fold with every exhalation. Repeat this 3 times and with practice increase the reps. Benefits This pose helps stretch the back muscles and improves the function of the digestive system. It is perfect to release anxiety and brings you to a very calm state of mind. Alternatively, you can utilise our SARVA app. Many soundtracks for relaxation and guided meditation are available on our app and can be accessed anytime, anywhere. You now have great yogic practices at your disposal to keep you healthy on the fly. These are easy to do and may be done anywhere and at any time. Don't let your hectic schedule keep you from being healthy; instead, apply these tips and take the first step now. (Shraddha Iyer, SARVA Instructor) Read More► Yoga and Home Remedies To Help Treat Dengue

Winter skincare and summer skincare regimens are poles apart. The products that work for summer certainly don't do the trick in winter, and how you use your products too is very different. Here are the top swaps you need to introduce in your beauty regimen for the cold season: Utilize Lukewarm Water When the temperature drops, it's very tempting to take a hot shower. However, if you care about your skin, you should avoid them. Instead, shower and wash your face with lukewarm water. Hot showers quickly dry your skin, and if you don't moisturise it right away, your skin can develop cracks and winter eczema. Keep Hydrated In the winter, whether inside or outside, the air is drier. As a result, water evaporates quickly from your body. So, you must keep your skin hydrated. You can also control the humidity in your home by installing a humidifier. This will undoubtedly keep your skin happy. Choose Skin Care Products Carefully What makes your skin happy in the summer can make it sad in the winter. As a result, you should adjust your skincare products accordingly. Using gentle skincare products is the key to healthy, glowing winter skin. To avoid stripping your skin's natural moisture barrier, use cleansers that contain moisturisers. If you have acne or breakouts, use ceramides, hyaluronic acid, hydration serums, and glycerin-containing products to help repair your skin's moisture barrier. Avoid Exfoliating Very Regularly Exfoliating the skin aids in the removal of dead cells. You must exercise caution during the winter months because your skin's barrier is already compromised due to the dry and cold weather. Exfoliating your skin once a week is sufficient; this aids in skin regeneration and product absorption. You should also exfoliate depending on your skin type. Exfoliate your skin lightly if you have very dry skin. Once a week is sufficient if you have a combination of oily skin. Moisturize Often, Especially Your Hands The pores and skin in your palms have fewer oil glands compared to the pores and skin on every other body component. That's why moisture escapes from your hands speedy, making them prone to cracks and itchiness. Follow a moisturizer before you leave home. Take Care of Your Feet Pick out glycerin-primarily based creams and petroleum jelly to moisturize your feet. Additionally, make sure you exfoliate the pores and skin of your feet every so often in order that it could soak up the moisturizer without problems. Maintain A Daily Skin Care Routine It doesn't have to be fancy. Right here's very simple and easy skincare recurring that all of us can comply with to preserve their skin happy all through the winter. Cleanse your skin once or twice a day, ideally within the morning and earlier than going to bed. After washing your face in the morning, follow a light day by day moisturizer to lock the moisture in. Use a heavy moisturiser or overnight cream at night. This should be executed on damp pores and skin due to the fact simply-washed pores and skin absorbs moisture better. Wear Sunscreen Even on Cloudy Winter Days Applying sunscreen in the harsh winter weather is just as important as it is in the summer. Don't be fooled by darker, dreary winter days, either. UV rays from the sun can penetrate clouds and cause damage. Apply a moisturising, broad-spectrum sunscreen with an SPF of 15 or higher to all exposed areas of your body before going outside. Balm For Your Lips Rather than using lip colours that take away your lips' natural beauty, keep your pout pretty with moisturising lip balms that come in colour. The Presence of Serum Versus The Absence of Serum Serums are thinner in consistency and contain hyaluronic acid, making them one of the best winter skincare products. It does not give up easily and adheres to the surface of your skin to provide deep and long-lasting hydration. It is also anti-ageing and should be applied before moisturiser. (Karan Bhaskar Skincare & Makeup Expert, Clinique India) Read More► Get Your Skin Winter Ready