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How To Correct Your Posture At Work

Correct your posture

You’ve probably heard the phrase “sitting is the new smoking,” and it’s no surprise. With modern work demanding long hours in front of a screen, many of us are feeling the effects. Increased time in a chair can lead to inactivity, backaches, and neck issues, primarily caused by poor posture.

While you may not be able to swap your job for a more active one, you can start correcting your posture right now.

How Can You Correct Your Posture? 

Good posture is when your muscles and ligaments that support your back and neck have to bear the least amount of strain while sitting. Besides standing and walking as much as possible, and taking a few breaks from sitting at the desk, the next best thing one can do is to have an excellent sitting posture.

  1. The very first step to find and correct your posture is to adjust your desk height for your eyes to look ahead on your computer screen without the need of flexing your neck to see your work. 
  2. Your ears should be in the same line as your shoulder which means no leaning forward. 
  3. Roll and pull back your shoulders to avoid protracting your shoulders. 
  4. Your feet should be flat on the floor. Neither tucked under the chair, nor stretched out too far away in front of you. Do not cross your legs either. 
  5. Your weight should be evenly spread over both of the hips & lower back. The buttocks should touch the back of the chair.
  6. Natural back curve should be maintained all the time. One can also place a rolled-up towel or lumbar roll.
  7. Your knees should be bent at a 90 degree angle or can be slightly higher than hip level. You can also place a low stool below your feet.

Some Additional Tips 

  • While sitting in a chair that rolls or pivots, rather than twisting at the waist, turn the whole body to prevent any jerks.
  • When standing up from a chair, first move to the front of the chair and then stand up by straightening your legs.
  • Try to avoid sitting for longer hours at a stretch in the same position.
  • Keep frequently used objects within close reach.
  • Keep the keyboard in the right position so as to leave a gap of 4-6 inch between the edge of the keyboard and the table so your wrists can rest while you type something.

Long Term Approach 

Knowing what’s right is definitely the first step if you want to improve your posture, but this is not a one time thing. It does take work and dedication on a regular basis along with some lifestyle changes to improve your posture in the long run. 

  • When you walk, stand, sit or run, make sure you are practicing good posture. If you notice that you are slouching or returning to old bad posture, correct your alignment right away.
  • If you are carrying around some extra weight, try to shed that as having the right body weight for height can do a lot to improve your posture.
  • Practice stretching regularly to ease up stiffness in the muscles that develop due to staying in the same posture for a long time, whether it’s prolonged standing or sitting.
  • Make strengthening exercises a part of your routine as it will improve muscle power to fight gravity and keep you upright in proper posture.

We hope this article will help you correct your posture. Do let us know your thoughts in the comments below! For more tips, check out Healthy Reads or ask a GOQii Coach by subscribing for personalised health coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Low Calorie Open-Faced Sandwich for Weight Watchers

healthy recipeCraving for a quick snack? Want it to be healthy and aid your weight loss goals? This one is dedicated to weight watchers who wish to eat a low calorie, tasty sandwich! This is my personal healthy recipe for a good low-calorie open-faced sandwich.

Here’s what you will need:

  • Finely chopped purple cabbage (you can use normal cabbage) – 250 gm
  • Shredded carrots – ½ cup*
  • Finely chopped onions – ½ cup
  • Finely chopped fresh coriander leaves – ½ cup
  • Shredded paneer – ½ cup
  • Chilly ginger paste – 1 tbsp*
  • Salt to taste
  • Multigrain bread – 6 slices
  • Green chutney (coriander, garlic, chilly, ginger)
  • Butter or ghee for toasting

Method

  1. In a big bowl, add cabbage, carrot, onion, coriander and paneer and mix
  2. Add chilly ginger paste and salt to the mixture
  3. Take a multigrain bread and spread a tsp of green chutney, top the bread with 3 tbsp of vegetable mix. Repeat this process for all slices.
  4. Grease a pan with butter or ghee and put the slices with vegetable mixture on it to get toasted for 3 to 5 minutes on medium flame.
  5. Once the base of the bread is golden brown, remove it.
  6. Cut diagonally and serve immediately.
  7. Add some cheese on the prepared open bread sandwich if required

Highlights of the Low-Calore Open-Faced Sandwich

  • It has so much color on the plate and gives you the required antioxidants, flavonoids, vitamins and minerals in a quick way
  • Reducing the use of an extra bread makes it a light snack
  • It tastes absolutely delicious!!

*Abbreviations: 1 cup = 200 ml, 1 tbsp = 15 ml

Do try this low-calorie open-faced sandwich, upload your pics on social media or the GOQii Arena and tag us! For more healthy recipes, check out Healthy Reads or to get more advice on recipes, nutrition and diet tips for kids, subscribe to GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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4 Reasons Why Rest Is As Important As Training

4 Reasons Why Rest Is As Important As TrainingOur world is becoming healthier with people opting for a healthier lifestyle that involves clean eating and staying active. The first attempt to keep ourselves healthy begins by being active. However, being active also means taking good rest after any physical activity. Our body requires a rest period between our workout days. But, there are a few who tend to overdo it. You may see this group of people working out all seven days intensely without a rest day.

Why Is Rest So Important?

Rest means a state when the body is inactive. Inactivity helps the body relax and gives it time to recover strength after any kind of exertion. Our body requires rest because every time we workout, we are tearing our muscles and continuous workout without a rest period may cause further injury to the muscles.

Why Is It Important To Rest After Training?

Resting your body helps in repairing and healing of the torn muscle fibers and enhances the performance. If you don’t rest, you could be prone to facing any of the issues below:

  1. Injuries & drop in performance: Muscle sustains tiny tears when we workout. Rest after training helps in healing those tears. When we do not give rest to the muscle and over-train, then it leads to serious injuries. What happens when you do not sleep for more than 24 hours? You are drowsy, concentration drops and so does your performance. This is exactly what happens with your body when you over train it. The performance drops due to injuries and inadequate rest of the muscles.
  2. Longer recovery time: Due to over training of a muscle, the amount of time taken for recovery increases. If you are working out 4-5 days a week and taking rest for 2-3 days, the time taken to recover is shorter. Whereas, when you do not take rest, the body needs extra time to repair the damages caused by over training. Bigger the damage, longer the recovery time. You can keep your rest period short by taking adequate rest in between your training sessions.
  3. Loss of motivation to train: As you over train the muscles, the performance drops and it also affects your motivation level. Due to inadequate rest, the muscle loses the capacity to grow and instead bear severe injuries. These negative changes in the body affect a person’s motivation levels and leads to loss of interest in the training program. With low interest, one might feel forced to do the workout instead of looking forward to it.
  4. Immunity: When your muscles are over trained and injured, the energy reserved for the proper functioning of your immune system is directed towards the repair of the damaged muscles and bones. As a result your immune system doesn’t function optimally.

To train at your optimum level, take a break and relax your muscles. If this article helped you, let us know your thoughts in the comments below. You can find more articles on fitness and training here. You can also speak to our experts to develop a training schedule as per your needs by subscribing to GOQii’s Personalised Health Coaching here.

Train Smart and #BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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10 Ways to Add Vegetables to Your Breakfast

vegetables to your breakfastYou’ve come across the saying “Eat breakfast like a king and dinner like a pauper”… being a nutritionist, I strongly believe in this. Yes, one should definitely eat a nutritionally lavish meal in the morning. Breakfast needs to be a combination of simple and complex carbs along with some high biological value sources of protein. But is it enough? Does it make a complete meal?

We often tend to forget to add fibres and other micronutrients in the first meal of the day, keeping it for later meals, and we miss on achieving the daily requirement.  Adding vegetables to your breakfast can help you improve your health in numerous ways and make it a complete meal. Let’s see how we can do that.

Ideas to Add Vegetables to Your Breakfast

  1. Try adding sautéed spinach to an open-faced egg or paneer sandwich. Spinach is a rich source of Vitamin A, C and K.  
  2. Replace other root vegetables besides potatoes in your basic recipes. Try sweet potatoes, turnips, and even beetroot to get some extra vitamin boosts from these colourful root veggies.
  3. Cook a quinoa, veggie and egg scramble. A perfectly balanced breakfast for lazy mornings.
  4. Add spinach to your savoury oatmeal. Fibres in all together.
  5. Try shifting your salad to breakfast and add some grain along. Try Pizza crust waffle with a breakfast salad. A great way to indulge guilt-free.
  6. Avocado can be used as a spread on breads. To enhance the nutritional value, chopped veggies, salt and pepper can be added as a treat to your taste buds.
  7. Try skipping the toast along with omelette or scrambled eggs. Instead, replace it with Sauté greens. Whether you can add cream or simply cook them with garlic, is up to you.
  8. Add sautéed vegetables and mashed paneer/eggs to the pancakes/cheela you make at home. This would make it more filling and add an extra boost of protein as well.
  9. Busy enough to cook every morning? Drink it up then! Just blend up greens or vegetables into your morning smoothie and sip it on the way to the office.
  10. And the Easiest: Add vegetables in everything you cook, be it poha, vermicelli, and even upma!  

We hope this article helps you add more vegetables to your breakfast for a power-packed start to your day! Do try them all out and let us know in the comments below. 

Get more healthy recipes here or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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