Tag Archives: Fitness

TIPS TO STAY HEALTHY WHEN BUSY

WHY NOW?

Well, in this busy world as we all know, no one has too much time to spend it on their health and well being. Better health is the key factor to human happiness, it also contributes to the economy, the more healthy the population the wealthier the economy. Here are 10 tips on health and fitness for occupied people.

1. A great way to manage your times for the things you value and love doing is to create a list of everything you would like to do in your free time such as watching your favorite TV show or exercising. Once you’ve formed the list, number each activity as per their priority, starting with the important ones on top. Now you have a list of the things you love doing. Strive to complete at least the first three activities even if you have 10-15 mins.

2. Less is a more-Don’t exercise for an hour and more to obtain the results in an hour the only result you will get s sweat. For eg. exercising for 2 hours and expecting to get the desired abs(it’s not possible). When you understand this you will see yourself exercising more regularly, even when you have a busy day. An example of less is more is you can do 2 minutes of abs exercise,3 mins of muscle tone exercise, and so on.

3. Learn some super quick recipes-After taking out some time from your busy schedule you would not want to see it go to waste so here, the super quick recipes come into the play. Instead of feasting on unhealthy food start having healthy food.When you’re tired from work these quick healthy recipes which do not take hours to make will make your stomach happy. (Garlic chicken Stir Fry,lemon-Pepper salmon, vermicelli Noodle Bowl, etc)

4. Workout with your kids-Children can be the best trainers possible as they run around, play, and enjoy childhood time. Playing with children, dancing around with them is a great way of working out without even realizing it. This way you will also be spending time with your kids.

5. Use your loudspeaker or phone-If you’re using your phone all day think about how else you can use it. While going home from the office you could walk somewhere quiet without losing attention from your phone.

6. Best foods- When you’re caught up in a tight schedule surviving on fast foods can make it an easier approach. To make sure you’re getting the right nourishment make sure you always have a good stock of foods that give the highest health benefits. For eg Spinach(good for the brain )salmon(good for weight loss)pumpkin seeds(good for your memory) and many others will keep you healthy and full.

7.Supersets-When you are finally able to make some space for these exercises make sure you’re getting most out of it by doing supersets()Super-setting can lessen your exercise time by 50 percent because instead of having rest periods between sets, you do an alternative exercise that rests the muscles you’ve just trained and exercises the opposite one before you begin your next set. 

8. Live and active lifestyle-If you’re way too busy to do some exercise, exercising in your lifestyle can help you to stay healthy and fit even if you have a tight schedule. For eg.if you live close to your office, walk home instead of calling a cab.

9. Relax- When your stress levels are high due to office work or meetings it can have a disturbing impact on your health and wellbeing. Hence the best thing to do during this time is to learn how to relax your brain. Take a warm bath or do some light exercises, studies have also found that anticipation of laughter can also help in bringing down the stress levels so watch some funny videos or some funny episodes of your favorite series.

10. Two cups of water before a meal-Studies have shown that drinking two cups of water half an hour before a meal can help in losing weight, results of which are seen after 12 weeks. Drinking water after waking up, before a meal, is the simplest thing you can do to improve your overall health. Water also keeps your body hydrated and reduces the chances of headaches and helps in waste removal from the body.

EAT HEALTHY STAY HEALTHY!

-Shanaia Colaco

Everyone should have a hobby that keeps them fit

Fitness is not at all about hitting a gym or having six packs , its a state being referred to our own physical health.Physical health refers to the state of our body ,altogether taking care of every aspect absence of a diseases and fitness level of a body i.e.stamina. Whether we get exhausted whenever we climb stairs or we are suffering from any sort of disease or pain ,these all are the indication of bad health. A good physical health doesn’t make you free from any disease but also leads to good mental Well being.It’s not that one necessarily have to lift dumbbells in the gym .It can be any sort of physical activity so it can help you to maintain a healthy lifestyle.Let’s look over what kind of physical activity we can include in our life .

Dance

Rhythmic your feet on a dance floor listening to your favorite song can also keep you fit.Regardless of your age it will give you joy and change your life.Doesn’t matter if you 6 or 60 but truly what matter is your love for dance.Dance is like an exercise . It improve your physical health.It improves cardiovascular health and balance .It doesn’t only keep you physically healthy but mentally too .It can boost up your mood and ease anxiety.

Sports

Playing sports is really enjoyably.Sports is always been an excellent workout to improve your physical and be your mental health.It help you distress your mind and boost up your confidence .Every kind of sports helps you keep you active .It increase your energy level and boost a confidence within you.Even it helps to fight depression too.Sport is one of the great physical activity to improve our fitness,mental health as well as our soft skills too .

Gardening

Be it gardening too .Gardening is a great full workout as gardeners use their many muscles .It doesn’t only boost your immune system but in addition in ease stress and boost your moods .Gardening has proven to be really good in keeping you fit .People likes to do gardening as it makes them closer to nature and nurture the nature more.It is one the best way to relax and detoxify your body.Since you are outside you get lot of vitamin D which eventually decreases chances of osteoporisis disease.Gardening is just not a hobby it is like funding for your health and overall well being.

Even little little changes in your daily routine will help you to keep you fit For instance choose stairs rather than lift, or walk whenever possible walk while talking to your friend or relative on a call ,try to avoid vehicles and use cycle and even can walk if it is too place is too nearer.These little changes would help you taking to your journey of fat to fit . You don’t have necessarily go to gym one can exercise at home too and Whether Grooving your feet or playing cricket or hockey it can be any sort of physical activity that helps you to keep yourself fit and Energetic . There are many hobbies like these which doesn’t only cheer up your mood but also helps you to follow a healthy lifestyle .

Please let me know your thoughts in the comment below and have a wonderful day.

Yoga and Mental Health

Patanjali in Yoga sutras says “Yogah chitta vritti nirodhah”  which means the primary aim of  Yoga is removal of fluctuation of mind. Yoga brings about positive health by causing relaxation of the whole body, slowing down the respiration (making it quiet and deep) and calming the mind, thereby helping in improving attention and concentration. It improves awareness of the body, emotions and mind; and the flow of healing ‘Pranic Life Energy’. It increases self-reliance and self-confidence, thereby improving the ability to handle stress. It improves self-regulation thereby helping us take the responsibility of our own health. Improvement of dietary habits and facilitating natural emanation of wastes is also an important part of Yoga.

In general, yoga helps reduce anxiety and improves the senses of well being. It leads to better interpersonal relationships, increases attentiveness lowered irritability levels, and an optimistic outlook in life in healthy individuals.

Yoga has been shown to help improves symptoms in several physical disorders, like diabetes, hypertension, asthma and also in mental disorders, like anxiety, depression and psychosis. Yoga practice has been reported to help depressive symptoms since a long time. It lifts the mood and improves interest in activities, attention /concentration/memory, sleep and appetite. It has been found to have effect on the cognitive/behavourial aspects due to its mindfulness component. Research at the National Institute of Mental Health and Neuroscience has also shown that the practice of yoga has effects on biological parameters like increasing the parasympathetic tone, reducing cortisol levels and decreasing the neuro-inflammation in patients with depression. In fact, Yoga has been used as a sole treatment for patient with mild to moderate depression in several recent studies in India and abroad. In patient with psychotic disorder such as schizophrenia, yoga practice has been shown improve socialization, motivation to do activities, occupational functioning, ability to recognize others emotions/feelings, and cognitive abilities. This is probably brought about by the increase in the ‘cuddle hormone’, namely oxytocin, by yoga.

Yoga holds promise as a complementary therapy in cases of tobacco, alcohol and opioid dependence along with routine medical intervention and psychological interventions, with effects during both the acute withdrawal phase and long term relapse prevention. The mechanism include direct decrease in sympathetic discharge that accompanies the withdrawal state as well as improvement in negative mood states and stress reduction during the long term maintenance phase that may prevent a relapse.

The systematic methods of concentration taught in yoga practice have been thought in yoga oractice have been thought to potentially help reduce attention deficits. In addition, yoga may produce a state of calmness and contentment which is lacking in children with Attention –Deficit Hyperactivity Disorder. Yoga may offer benefits as an effective tool to increase imitation, cognitive skills and social-communicative behaviours in children.


Yoga was practiced in ancient times for overall general well-being and spiritual progress. Current research evidence suggests that yoga can be used as an add-on therapy or in some instances as a sole therapy for psychiatric disorders as well. It not only improves the symptoms, but brings about the holistic change in an individual.

The embodiment of L to P of Leadership and still learning!


“He listened to my idea for a minute, started (resumed) playing the game (on PlayStation) and said, ‘Do what you want, I have complete belief in you.’ And the next day I started bowling over the stumps.”
Said Ravichandran Ashwin in an interview with Cricbuzz decoding the strategy of Warner’s dismissal (in Bengaluru Test, 2017) that he had mentally worked out, to his Captain.
Need I say anything more about how should a good leader be?
“Ashwin had picked up 2 wickets in the first innings including that of Warner and in the second innings he ran through the Australian batting line-up by picking six for 41 as India drew level with a 75-run victory.

India then went on to win the series 2-1.”
(Source: Hindustan Times)
Virat has, for sure, set some high standards in always backing the instincts of his bowlers and letting them experiment freely, while also chipping in with his valuable inputs and setting the wickets of/field for particular batsmen.

“All three of us — Ishant (Sharma), (Jasprit) Bumrah, and I want to bowl with a new ball. When we are not able to choose, we approach Virat to decide. But he throws the ball back in our court saying whatever you all decide is fine by me,” Shami said.
Source: India TV

“We were playing the 3rd Test against Sri Lanka at the Feroz Shah Kotla. It was getting into a draw and Chandimal was batting on 140 or 150, Ash was bowling, Chandimal hit one towards midwicket. It was in the mandatory overs, the match was going to end and he got a 248 in that match if I am not mistaken. And he runs as if his life depended on that ball, picks that ball and does an acrobatic throw,” R Sridhar, The fielding Coach of Team India told FanCode.

“You have a captain, who comes out to fielding practice till the time he is bleeding, I have seen that. There have been times where I would tell him – Virat enough. I have to save Virat from Virat sometimes. You have a captain like that, for me, it’s a dream come true,” he added.
Source: cricketaddictor.com

During an exclusive interview on Star Sports Cricket Connected, Gautam Gambhir said, “He was always a very smart cricketer, but then he turned his entire T20 career into a very successful one, just by being supremely fit. Probably because he does not have the strength of Chris Gayle, he doesn’t have the ability of AB de Villiers, he probably does not have the ability of somebody likes Jacques Kallis or Brian Lara. The biggest strength he’s got is now his fitness and he’s turned that into his game as well, that’s why he has become so successful, so you got to give it to the guy. The most important thing is that he runs really well between the wickets, not many people do it.”
Source: m.mid-day.com
Also checkout: https://internationaljournalofresearch.com/2020/06/09/virat-kohli-the-man-who-brought-about-a-fitness-revolution-in-global-cricket/

“I remember when I was new in the team he backed me a lot. In fact, now also, he is always there for me. He always appreciates your skills and we have a great tuning together,” he further added.

Kuldeep further went on to reveal Kohli’s best quality. “The best quality of Virat is that he also understands the team and its player’s well which makes our job easy on field,” he said.


In an interview also with Hindustan Times, Chahal said that Virat ‘talks me out of the negative mindset’.
Even if I am being hit by a batsman, Virat Bhaiya turns to me and talks me out of that negative mindset. That rapport is also there when we play for RCB.

On Star Sports’ show Cricket Connected, Yuzvendra Chahal said, “I have been playing with him for around 6 years now since our RCB days. One thing I have learned is that he is a down to earth person. No matter how much fame he has got, he will take everyone with him — whether it’s personal or on field; that I have learned from him.”

I know that he’s a gym freak and how he has changed his body. I want to learn that from him. I have seen him since he was 18-19- the transformation after 2012 or 2013, if anyone adopts even 30 per cent of what Virat did, it’s more than enough.”

In a recent chat in the fifth episode of ‘The Mind Behind’,

Rahul was questioned which batsman he would pick if he had to select someone to bat for his life. In his reply, the 27-year-old named Kohli as his choice. “I’ll go with Virat because I know, everybody knows he is a great player,” he said. We share a great friendship and he will give it all to save my life”.

“Virat, Rohit (Sharma) or Ravi sir don’t come and teach you the game. They have given me that freedom,” said Hardik Pandya.

“The security that they gave me backing with all their heart helped big time. That was the reason I started taking decisions on my own,” he added

Being blatantly honest here, maximum of these quoted statements of the articles are published within the previous 24 hours only. And if I go on to find more instances to support the fact how great a leader this man is, I’d terribly fail cause there are umpteen number of incidents happening ever since the guy became the Test Captain in 2015 post World Cup and India’s full-time captain in early 2017 and there are a lot more bound to happen provided that he stays motivated & passionate, which I know, you know, whole of India knows and the entire cricketing fraternity knows too, that he would and the blessings from the God keep outpouring.

Kohli smashed his 28th ODI ton with a stunning knock of 111* off 115 deliveries during the 5th India Vs West Indies ODI on 6th July, 2017 in Jamaica while chasing 206.

However, one is always in the learning phase and never *The know-it-all* or *The Perfect* and Virat has always continued to keep this thing in mind, neglecting the impact of rankings on his game & mindset, but at the same time, staying grounded and expressing gratitude for the achievements. He is always keen to explore, learn more and improve consistently without thinking of the results cause they automatically follow if the process is done rightly and the intention is to drive the team forward.
Let’s hear the man himself post he won all the 3 ICC awards in 2018.
https://www.facebook.com/icc/videos/363263704471608/?app=fbl

From Chubby Cheeku to Virat THE FITNESS FREAK Kohli

Virat Prem Nath Kohli who is currently captaining the Indian cricket team across all the 3 formats is not an unknown figure to any but is known majorly for his consistency, his unflagging hunger to outperform himself everytime, his aggression and intensive passion on the field and is always in talks because of the fitness regime that he follows. Let’s take a deeper dig into the Fitness Mantra the sportsman has not only followed himself but also continued to advocate, over the years, amongst his fellow counterparts and the young enthusiasts who wish to play the sport at an international level.

We are all well familiar with the Chubby Cheeku who led the Indian side to a victorious 2008 U-19 World Cup. Often he is bombarded with questions from the curious interviewers as to how did he manage to transform so miraculously? To which his answer is subtle yet sublime. He says that the realisation hit back in 2012 when during the IPL months, he realised, looking at himself in the mirror, that this is not how an international cricketer should look like. That’s where the journey to transform began mentally for him. Nextly, the diet had to change and the Delhi-born Punjabi Munda made a firm decision to give up on his all-time favourite Chole Bhature and other delicacies. The first three months were dreadful. Virat told Jatin Sapru in an interview for Star Sports that he had to eat boiled Kabuli chana and for a person whose taste buds are accustomed to having spicy food, it was no less than a disaster. But he didn’t give it up then, despite the temptations, knowing in his head that this shall soon become a habit and get easier and is now reaping the fruits, which the whole sporting world is a witness of.

JW Marriott Hotel, Pune in 2017
Kohli with Shankar Basu

We have heard Virat giving away the major credit to Shankar Basu, on several occasions, who was his fitness coach working with him in RCB. Although, Virat was initially quite reluctant to lift weights due to sustaining back issues and do the other types of exercises to strengthen the lower body, he kept following Mr Basu’s instructions and soon felt the body exceeding its previous limits. He was able to run swiftly between the wickets and during fielding, the match recovery was happening quickly and everything else seemed to fall in place. It’s more of a mental struggle than it is physically. The mindset has to be right and the energy has to be channelized towards the bigger picture, which for him, has always been the victory of the team and not individual milestones. And that is the major reason behind why the transformation happened so smoothly. Virat has truly been an epitome of relentless towards fitness because to him, it isn’t any special or out of the box thing, but a basic requirement of his job. He has been very strict with his nutritional intake to such an extent that if he would feel really drained out post big innings in a test match, he only affords to have a gluten-free dark chocolate bar to ensure just enough supply of energy and speeden up the recovery process for the next day. No Sweets please!!! He has always been so adamant about his exercising routines even during this lockdown which his social media profiles are a living proof of and all of that requires a lot of self control, dauntlessness and that desire to always be one of the bests in the world, which for sure he has become.

Taking inspiration from him are many, his teammates like Dhawan, Ashwin etc , the younger players like Chahal, Kuldeep Yadav Hardik Pandya, KL Rahul, Navdeep Saini, Shubman Gill etc are repeatedly seen acknowledging their captain for raising the bar and being a constant source of motivation to them and so many other future-cricketers of India. “Virat Kohli is like lion, his hunger is never-ending”, Shreyas Iyer was quoted as saying. The admiration and appreciation is not just confined to the junior lot but also a lot of senior players like Sachin Tendulkar and Sir Vivian Richards regard Kohli for bringing about a fitness revolution in not just India but globally and across all sports.

We are proud of you Captain Kohli for setting such a high benchmark in terms of keeping fit which has only taken Indian Cricket forward and we at Eduindex News wish you and your Indian Cricket Team all the very best for the forthcoming matches.