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The Easiest & Healthiest Way to Get Active!

World Bicycle DayEver wondered why we do what we do? Why we get up at dawn on any given day, including Sundays? The reason is simple for many of us: it’s either for running or cycling. It’s like a ritual and a moment for ourselves. If you’re into running or cycling, you’ll connect well with what I’m saying. It’s an addiction—and a good one to have!

I have always been interested in history and like to delve deep into understanding how a particular concept evolved. As I was researching a bit on cycling, I came across the fact that the concept of cycling was invented by Baron Karl von Drais, a prolific German inventor way back in the year 1817. Interestingly, what he invented was not exactly the bicycle which we know and use. He invented the walking machine that helped him walk in the royal gardens faster. This device had wheels but didn’t have any gears, chains, and pedals. Also, it moved ahead by pushing his feet against the ground. With an improvement in this technology, this crude device was eventually transformed into the modern-day bicycle.

World Bicycle Day

Source: Wikipedia

Riding a bicycle is a good aerobic and cardio activity. If cycling is done on a regular basis, it can deliver lots of health benefits.

This simple form of physical exercise helps in bettering your physical and mental health. It is a low impact form of exercise that helps all ages.

Some Benefits of Riding a Bicycle

  • Improves cardio health by strengthening heart muscles
  • Lowers resting pulse rate
  • Reduces blood fat levels
  • Tones muscles and increases flexibility
  • Uses both upper body muscles such as chest, shoulders, arms, abs and the back as well as leg muscles such as quadriceps (front thighs), hamstrings (rear thighs), glutes, calf muscles and your hip
  • Better blood circulation due to flexibility brings about good joint mobility

Having talked of some of the basic health benefits a simple cycling activity can offer, it also acts as a cheap mode of transport and is environmentally friendly.

In today’s time where we are fraught with terrible environment damages and increased carbon footprint due to many vehicles on the roads, cycling is one way we personally can resort to, to be environmentally conscious. It is reported that Cycling 10 km every day can prevent the emission of at least 1.3 tonnes of greenhouses gases annually.

For beginners who want to take up cycling for regular fitness, start slow as we always say for every other athletic sports such as running. On you first day of cycling, you should not ride for more than 20 minutes. Slowly and steadily get used to the cycle as well as the body movements and then increase the intensity as you go along.

Few Things to Follow When You Take Up Cycling

  • Safety Measures: Safety is the first and foremost thing to adhere to while taking up cycling either for health, as a regular sport or as a mode of transport. Never ride a cycle in the outdoor without a proper cycling helmet. Helmet prevents a head injury in case of an accident.
  • Proper Clothing: It is important to wear well-fitting clothes. Loose clothes may get stuck during cycling and cause serious problems. Especially if you are riding in the outdoors
  • Be Hydrated: Always have plenty of water at hand. Drink water frequently to make up for the possible dehydration caused due to physical activity.
  • Stretching: Stretching your muscles is important because it warms up the body and prepares it for the intense physical activity of cycling.

Cycling is an interesting way to keep you healthy physically, mentally and environmentally.

We hope this blog inspires you to hop on a bicycle and start pedaling your way to better health! Share your cycling experiences with us in the comments below. For more fitness tips,10 speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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7 Tips To Prevent Diarrhea During Monsoons

prevent diarrhea during monsoonsMonsoons entice you and increase your cravings for street food. But these cravings can come at a cost. During monsoons, food and water are the two things that get contaminated easily. This eventually leads to diseases such as diarrhea, since this season is a time for germs and bacteria to breed in large numbers. To help you out, here are some tips to help you prevent diarrhea during monsoons.

Tips To Prevent Diarrhea During Monsoons 

  1. Drink boiled water
  2. Wash your hands before you eat
  3. Avoid outside food and go for homemade hygienic food.
  4. If you are eating in a restaurant, avoid leafy vegetables as you can’t be sure if it is cleaned properly
  5. Always eat well cleaned and washed vegetables and avoid leftover food
  6. Do not eat fish as it is breeding time and there are chances that you might get a stomach upset or an infection
  7. Avoid getting wet in the rains as much as you can to avoid all the bacteria around you

As our body is susceptible to infections, taking some precautions is good, but in case you do get diarrhea, here are few things you can do:

  • Boil water and drink throughout day as diarrhea dehydrates the body
  • Do not have solid food. Eat clear, liquid food initially
  • In case of less severe diarrhea, cooked rice and curd can be included gradually after a liquid diet
  • Drink lots of warm herbal teas, especially with antibacterial properties such as basil leaves, ginger, pepper and honey
  • Digestion process is slow during monsoon because of the humidity in atmosphere, so eat moderately only when you are hungry
  • Include antioxidant rich foods such as green tea, fresh fruits and nuts to fight against infections

We hope this article helps you. Do let us know your thoughts in the comments below. For more tips on getting healthier during monsoons, check out Healthy Reads or get these tips directly from your GOQii Coach by subscribing for Personalised Health Coaching here.

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Healthy Eating: Quinoa Kheer Recipe

quinoa kheer

As we celebrate the joy of Ganesh Chaturthi, the allure of kheer remains timeless. This beloved sweet dish is a festival essential. Today, we’re bringing a nutritious twist to your Ganesh Chaturthi celebrations by infusing them with the flavors of health. Let’s discover the delightful and nutritious Quinoa Kheer recipe together!

What You Will Need 

  • Quinoa – ½ cup 
  • Milk – 1 ½ cup
  • Ghee – 1 tsp 
  • Cashews – 4 chopped 
  • Almonds – 4 chopped 
  • Walnuts – 4 chopped 
  • Pistachios – 4 chopped 
  • Jaggery – ½ cup 
  • Saffron Strands – 5-6 

How To Prepare

  1. Rinse and wash the Quinoa thoroughly and cook it in a pan at low to medium heat for 15-18 minutes. Once done, use a fork to mix it up and transfer it to a plate to avoid over cooking.
  2. Heat a pan, add ghee and roast all the chopped nuts for 3-5 minutes until they slightly change the color.
  3. Time to pour the milk. Keep the flame on medium and add the jaggery. Give it a nice mix and wait till the jaggery melts. It will take around 10 minutes.
  4. Now, add the cooked Quinoa and mix it well and allow the kheer to simmer for 5 more minutes.
  5. Soak the strands of saffron in some milk and then add it to the kheer. Give it a gentle mix and you will have the desired color of the kheer.
  6. Your delicious Quinoa Kheer is ready! Serve hot. 

Note: You can use oats instead of quinoa. Just replace the quinoa with oats and follow the same method.

Highlights of the Quinoa Kheer Recipe

  • With the goodness of healthy fats and protein, this sweet will be most loved by all! 
  • It provides more satiety in less quantity  
  • Ideal for celebrating a healthy Ganesh Chaturthi, guilt-free! 

We hope you enjoy this Quinoa Kheer recipe and share the joy of guilt-free sweetness with your friends and family. Do let us know your thoughts in the comments below. For more Healthy Recipes, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

Wish you all a Happy Ganesh Chaturthi! 

#BeTheForce 

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Why Reading Would Make An Awesome Hobby

reading-book“Books are the quietest and most constant of friends; they are the most accessible and wisest of counselors, and the most patient of teachers.” ― Charles William Eliot

This quote rings true for many book lovers. Reading has always been one of my greatest passions. I can do without TV and my phone, but not without my books. I even have a small library of my own and always keep a book or two by my bedside. Adopting the habit of reading has enriched my life in numerous ways. I highly recommend reading as a hobby to everyone. But what makes it so special? Let’s take a look:

  • Treasure of knowledge: You can lose material possessions, but never the knowledge you gain. Books provide a wealth of information that you can apply in your daily life to tackle various challenges. This knowledge can be shared and spread, creating a chain reaction of learning.
  • Improved vocabulary: Articulating knowledge effectively is essential, and reading exposes you to a vast range of words. As you develop the habit of reading, your daily vocabulary expands. A strong vocabulary boosts self-confidence and can enhance your professional prospects. Reading also offers exposure to non-native languages, broadening your linguistic skills.
  • Enhanced writing skills: Exposure to a wide variety of words and writing styles makes writing easier. By reading the works of various authors, you can refine your own writing skills.
  • Improved memory: It’s a well-known fact that if you don’t use your memory, you lose it. Reading requires you to remember characters, storylines, and events in chronological order, which exercises your brain. Creating new memories forges new brain pathways and strengthens existing ones, aiding in short-term memory recall and stabilizing your mood.
  • Reduced risk of Alzheimer’s and Dementia: Reading is a stimulating activity for the brain cells. Research shows that people who engage in activities like reading are less likely to develop Alzheimer’s disease or dementia compared to those who don’t. So, keep your brain active by reading regularly.
  • Improved concentration and focus: Reading demands sustained focus, which helps improve concentration. Unlike multitasking with digital information, reading a book engrosses you completely, teaching you to focus on one task at a time.
  • Enhanced analytical thinking: Books often present complex situations that require analysis. This helps improve your analytical skills, allowing you to think critically, consider facts, form opinions, and solve problems.
  • Deepens fundamental understanding: Reading about a subject can provide a deeper understanding than formal education sometimes can. Unlike classroom learning, reading allows you to learn at your own pace.
  • Reduces stress and promotes tranquility: Many avid readers unwind at the end of a long day by curling up with a good book. Reading is a great stress buster. Turn off the TV and other electronic devices, and pick up a book. Reading can also promote inner peace, lower blood pressure, and improve the mood of those with mild mental health issues.
  • Affordable or free entertainment: Books are an inexpensive form of entertainment. While some books can be pricey, local libraries and online resources offer access to a wide variety of genres for free or at a lower cost. E-books are also a convenient option for avid readers.

So, pick up a book and dive into the world of reading. As Sherman Alexie wisely said, “If one reads enough books, one has a fighting chance. Or better, one’s chances of survival increase with each book one reads.”

If this article resonated with you, share your thoughts in the comments below! You can also get personalized guidance on building healthy habits by subscribing to GOQii’s Personalised Health Coaching here.

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