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.
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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)
Read More► Yoga Asanas to Help Get Rid of Acidity and Bloating
As the climate turns, most of us notice changes in the texture and condition of our skin as well. A turn from dry to oily feeling, increase in skin flare-ups, and breakouts are common experiences. Seasonal changes bring with them a lot of environmental changes as well. Along with temperature shifts, humidity levels also fluctuate. The type of pollens or allergic elements in the environment also changes, so do microorganisms. All these changes do have an impact on skin, particularly for those who have sensitive skin, points out Dr. Pankaj Chaturvedi, Dermatologist from Medlinks, New Delhi.
In summer, some people tend to experience skin irritation or acne. As hot weather induces sweating, bacterial growth may also result in bad odors and rashes on sensitive areas. "Sometimes, even as temperature and humidity increase, we overlook the need to shift to lighter non-comedogenic skincare products. This in turn may further induce episodes of flare-ups or breakouts. Some people even report flare-ups in skin conditions such as eczema or psoriasis. Often, the use of heating devices in winters sucks away all moisture from the indoor air, exacerbating skin dryness and related conditions," he says.
A study published in the British Journal of Dermatology concluded that a shift of season does not just change the environmental conditions but also induces changes at the skin's cellular level. The study found that a seasonal shift unleashes a breakdown in filaggrin, a protein that helps modulate the skin's barrier function, along with changes in corneocytes, the cells that form the skin's outer layer. When the skin's barrier function is interrupted, the skin tends to become more vulnerable to irritation and damage, he adds.
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The expert says it is important therefore as weather changes, our skincare regimen also changes to address the needs of the hour. Here are a few suggestions from him:
Change your skincare routine
While, a good cleansing, toning, and moisturizing routine must be followed around the year, an important thing to do is to modify your skincare products as the weather changes occur. So, shifting to lighter non-comedogenic products is the first thing to do as we transition into the summer. If you have been using a cream-based face wash or moisturizer, now is the time to switch to water-based light formulations
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Consider some skin procedures
If you have been considering a skin procedure, a seasonal shift is perhaps the appropriate time to undertake it. Not only will it pave the way for a dermatologist visit, but it will also help prepare your skin better against the sudden trauma of weather change.
A dermatologist will examine your skin in-depth and help you make an informed decision of which skin procedure you need. If your skin is experiencing dryness, flakiness, and signs of aging are troubling you, you may consider a hyaluronic acid-based treatment such as Profhilo. Similarly, if you are experiencing oiliness and clogged pores, exfoliating and deep cleansing procedures such as hydra dermabrasion and carbon peels may help. (Puja Gupta)
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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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In our day-to-day beauty regime, psychological peace and spiritual balance play a relevant role. We never think but most of our skin problems are due to various imbalances in our body fluids, blood circulation, no exercise, and stress too.
Apart from its innumerable health benefits, Yoga also helps to beautify skin. Practicing yoga daily is beneficial and helps eliminate toxins from your body through sweating, breath-workout, and poses that detoxify the body and increase blood circulation, points out cosmetic surgeon Dr. Geeta Grewal.
Here are a few yoga asanas that can help to provide you a firm face and glowing skin:
Increase blood flows to your face
Standing forward bend and let your head free or uttanasana and viprita karani. These poses help the blood to rush to your head, reverses the aging effect, and giving your cells a rejuvenating boost of oxygen.
Yoga also makes your skin tighter and smoother, as you work with muscles of the forehead and around your eyes that helps to erase the effects when you performed. When you practice facial yoga like the lion, the V, and smiling faces, it helps to reduce your forehead wrinkles by increasing circulation, relaxing muscles, and reducing stress.
The downward-facing Mudras like Marichyasana, Dhanurasana, and halasana, reduce dullness and clear the acne, disseminating that amazing young-looking glow and improve your complexion drastically.
Reduce facial fat
At one point in time, you will stop liking the chubbiness of your cheeks and facial fat. Yoga pose for cheeks, lips, and jaw can help you to tighten your skin and reduce your facial fat. The cheeks workouts are the easiest workout that you can do anywhere anytime to tone and firm your facial muscles, cheeks, and lips. Some of them are the V, smiling, etc.
Exterminate double chin
Yoga poses like chin lift, rolling the neck, lip pull, jaw release, platsyma tone help to get a chiseled jawline and high cheekbone which are in the trend that defines the face.
Get rid of pimples
Yoga increases blood flow, removes toxins, and captures free radicals that help you to get rid of pimples. Pimples mainly caused due to stress and hormonal changes. Thus, yoga helps to balance hormones, relax your body, and relieves stress. Various yoga poses like uttanasana, trikonasana, kapalbhati, viparita karani, pavan muktasana can help you fight pimples.
Free from acne and scars
Acne and scars are very common these days; seven out of 10 people are facing the problem of scars and acne. This causes mainly due to poor digestion, imbalance hormones, toxication in the liver and kidney, and improper blood circulation. Pranayam breathing, rabbit pose, child pose, spinal twists, adequate sleep help you to get rid of scars and acne.
Remove dark circles
The natural way to zap those dark circles away is yoga like hastpadotasan, sambhavi mudras, and Surya namaskar.
Faster Hair Growth
Yoga is also highly capable of treating all types of hair and scalp problems. If you have been suffering from the problem of hair loss, you can try various yoga poses for actual results. Some of the best poses of yoga for hair growth that also help to prevent hair loss are Vajrasana, Adho Mukha Svanasana, Sarvangasan, and Balyam Yoga. (Agency
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