squatting

The forgotten art of squatting – “Use it or lose it”

by with No Comment FitnessLifestyle

We sit in the office, eat from dining chairs, commute seated in cars, and then come home to watch Netflix from comfy couches.

It’s not specifically the West that no longer squats, even here, we have abandoned the posture!! See that happening all the time in my yoga class while doing postures like Padmasana or Pashasana, which become uncomfortable for many.

One of the reasons people stopped squatting regularly has a lot to do with our toilet design from the good old Indian style to a more posh Western commode.

The Indian Arthroplasty Association (IAA) has cautioned that India is on the verge of becoming a country with highest number of joint replacement surgeries performed in the world with a 61 % increase in Knee replacement surgeries among people between 45 to 64 yrs.

So why is squatting so good for us?

Every joint in our body has synovial fluid in it that acts as a lubricant and provides nutrition to the cartilage. Movement and compression are required to produce that fluid. So if a joint doesn’t go through its full range, if the hips and knees never go past 90 degrees, the body says ‘I’m not being used’ and starts to degenerate and stops the production of synovial fluid.

One study from the European Journal of Preventive Cardiology found that people who showed difficulty getting up off the floor without support of hands, or an elbow, or leg resulted in a 3 year shorter life expectancy than those who got up with ease. 

In other words: “For strong knees and ensuring pain – free movement in our senior years, it might be time for us to GET DOWN LOW!!

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excess-baggage

Reducing Holiday Excess-baggage

by with No Comment LifestyleNutrition

Feel like you overindulged these holidays? Well we all know that a big part of the holidays is catching up with family and friends and eating.

Don’t fall for an post-holiday detox or crash diet trap. Most of them are just glorified ways to suggest starvation and dropping muscle and water weight. Should you be punished for enjoying a festival? Not really! You shouldn’t fear food in any form. You should focus on losing weight the healthy way post your holiday.

Thankfully, your search ends here! Losing weight, the healthy way should be your goal and we have put forth easy tips to help you deal with all the festive indulgence and the guilt!

Do not skip meals

After binge eating during the holiday and festive season, you may feel like skipping meals entirely. But that will only make you hungrier, leaving you reaching out for snacky, high calorie food. Thus making it harder to stick with a healthy eating program.

Eat more protein like chicken, fish, eggs, chickpeas, low fat paneer/yogurt, tofu, double beans, as it prolongs the feeling of fullness better than carbohydrates or fats do. Do not forget your vegetables,eat more fresh, green and leafy vegetables this season.

Concentrate on your meal while you’re eating it

Focus on chewing your food well and enjoying it. At social gatherings, conversation is only natural, but try to set your food down until you’re finished chatting so you are more aware of what you’re taking in.

Research shows that mealtime multitasking (whether at home or at a party) can make you pop mindless calories into your mouth.

Count to 10

Studies suggest that the average craving lasts only about ten minutes. So before caving into your urge, set your mental timer for a ten-minute time-out. Use the time to tackle an item on your to-do list; or do an activity that you like and definitely get you out of the kitchen.

Stay hydrated

People often mistake thirst for hunger, so next time you feel hungry, reach for water first. Drinking also helps you feel full.

Do plan and prep

Deviating from your get-healthy goals is harder if you are not well planned. Being prepared for anything in life is a recipe for success. It’s time you to take that recipe into the kitchen. If you know you’re going to be on the go, carry your own food. Pack a fruit, a boiled egg or a sandwich or a bean salad, instead of staying hungry or dropping by a café.

Do get moving.

The extent of your movement during the holidays may have been limited to raising your fork& spoon, but it’s important to get moving now. Exercise not only burns calories but also puts you in a positive mind-set, which can help you make smarter food choices. Walking is an easy activity which can be done by every busybody out there. Taking the stairs, yes we all know that, but how many of us actually do it. When I visit corporate houses, I see herds of people waiting for the elevator to even go to the 2nd floor.

I hope we can get back into a good consistent implementable routine and leave all that excess baggage wherever we have been to and only look forward to creating healthy bodies and minds.

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lifestyle

Quisque dui mauris, luctus quis maximus non, tempus et lectus

by with No Comment Lifestyle

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