Anusha Subramanian, Author at GOQii

February 4, 2020 By Anusha Subramanian 2 Comments

‘I Am And I Will’: World Cancer Day

‘Cancer’ is considered a stigma word. One forgets that Cancer is not contagious however, the human mindset for eons has believed that cancer spreads and hence, one with cancer is looked at differently or is ostracized. Believe me, Cancer is not the end of the road. There is hope for people with cancer, provided both, the patient as well as the people around the patient are willing to help each other.

This is precisely what the World Cancer Day theme ‘I Am And I Will’ addresses. The campaign which began in 2019 is an empowering call-to-action that urges personal commitment and represents the power of individual action taken now to impact the future. The campaign is built to resonate, inspire change and mobilize action long after the day has passed.

There are various ways to reduce the risk of cancer. Those with cancer need not worry as there is always hope at the end of the tunnel. Experts say that one of the best ways to reduce the risk of Cancer is by adopting a healthy lifestyle. It is said that you can reduce the risk of many common cancers such as bowel, breast, uterine, ovarian, esophagus, kidney and liver by maintaining healthy weight, eating right and making physical activity a part of your daily routine.

‘I Am And I Will’ theme indicates that as an individual or as an organization, get involved in any way you can. Because together, we can create change. What you can do is:

Get Personal: Create your own custom social media post with your own personal message of the commitment and share it with the world.
Light up the World: As an organisation or even at an Individual level, you can make a statement by lighting up a significant landmark, monument or building to be illuminated on World Cancer Day in the colours of orange and blue in your city.
Spread the word: By writing a blog or an article in a newspaper or a video message.
Join the action: Join by showing up at an event near you and volunteer.
Create your own Event: Inspire others by hosting your own World Cancer Day event. From flash mobs, free screenings, record breaking attempts, conferences, fundraisers to fun runs.
One and all can get Involved: Whoever you are- a cancer survivor, co-worker, a carer, a friend, a leader, a health worker, a teacher or a student- you have the power to take action for a cancer free world.

(Source: www.worldcancerday.org)

We all can do our bit. I remember there is an organization in Mumbai called Ugam, a voluntary support group formed by Childhood Cancer survivors. UGAM means “To Rise” underscoring their determination to rise above all obstacles in life & be VICTORS. UGAM, based in Mumbai is the youngest unit of the oldest & most prominent NGO, The Indian Cancer Society (ICS) under its survivorship programme.

Ugam’s vision is to ensure that every childhood cancer survivor finds his/ her way to celebrate life after winning the battle with cancer. Ugam helps in self-empowerment of the survivors. It helps in fulfilling their dreams that were put on hold while they were battling this tormenting disease and the hardships of the treatment. Helping in overcoming social fears and hindrances, overcoming their physical and mental disabilities and moving ahead despite them, as well as providing educational and career related assistance and guidance.

Ugam provides a platform for them to talk about their experience and problems and help in building their confidence and self-esteem. Ugam tries and gives them a reason to lead a social and personal life in the future.
We at GOQii are advocates of healthy lifestyle and doing Karma. So let’s make a beginning!

To know more about cancer, you can tune in to our experts on GOQii Play for topics on nutrition, exercise and any medical information you may need. How do you plan on contributing to fight cancer? Leave your thoughts in the comments below.

#BeTheForce

January 22, 2020 By Anusha Subramanian Leave a Comment

India’s Ikigai: Centennials know the secret sauce to Longevity

It is not just about staying physically healthy-it is also about mental, emotional and social health

Mishrilal Jain, 92 years lives in Bareli in a Madhya Pradesh and still sits in their family cloth store. He totally defies age by being active, healthy and social. Every day, he makes it a point to chat with his friends. He walks on his own with a stick and has no medical conditions or lifestyle diseases. A freedom fighter who has even been to jail in 1947, Jain has a very positive outlook towards life. His granddaughter reiterates his secret to longevity is that fact he has been active throughout his life, eats only homecooked food and is happy and content.

Dr Narsingh Gulvady, 90, lives in Navi Mumbai and is a retired MBBS doctor. He says, “do not do anything to live long. I did nothing”. Born in 1929, in then Madras, Dr Gulvady is active and spends a lot of time with his books apart from enjoying his beloved wife’s company who is also 86 years of age. Dr Gulvady attributes his longevity also to people’s love all along that has kept him happy and healthy. He also does not forget to credit his gene pool for longevity. Both he and his wife have led a very active and simple life. He maintains a diary on a daily basis and does not have any medical issues.

The above stories are just two of the examples of the many 90 plus people GOQii interviewed for their longevity study. Aging is a natural process and it is inevitable It is precisely the impermanence of life that renders it so precious. But, how about aging gracefully and disease-free? Is this even possible? Are some of the questions we asked and the answers we found were positive. Yes, it is very possible according to the latest India fit Report 2020 titled –– India’s Ikigai: The Old Know Better but the Young Don’t Care’.

As per the report, the above examples highlighted, the 90 plus years and above people attribute their longevity to simple living, being active, eating home-cooked nutritious food and to being socially active with friends and family. For many their years of living have been happy and content.

The India Fit report 2020 is in its 6^th edition and it is a result of a year-long study of 5 million GOQii users. The report presents a holistic overview on the health and lifestyle of Indians across different parameters such as steps taken, lifestyle diseases (Diabetes, Cardiac and Hypertension), BMI (Body Mass Index), nutrition, water, stress, sleep, gut health and immunity, allergies, smoking and alcohol consumption; all of which are classified according to gender and key cities. This year India Fit report went a step further and decoded the secret to ‘India’s Ikigai-longevity of life’ from 90 years old and above across the country

Most of the centennials also lead a disease-free life while the younger age groups demonstrated a higher risk profile for lifestyle diseases, the study indicates. As per the health risk assessment (HRA) (framework of the study, 62% of people are either high risk or borderline on the Health-Risk Assessment spectrum. Only 38% of people are healthy. Young adults in the 19-30 age group have the unhealthiest habits and demonstrate a high propensity to be afflicted by lifestyle diseases.

The study indicates that people who report being happy and satisfied with their lives are more likely to enjoy a longer life span with good health and fewer long-term limiting health concerns. Bonding with family and friends appears to enhance health, and even increase longevity. At GOQii, our endeavour is to create awareness about preventive health while providing people with a platform to improve their health and fitness and move a step ahead to increase India’s average lifespan to 80 years and above.

ALARMING RISE IN LIFESTYLE DISEASES

The report indicates that Diabetes has increased from 7.1% to 12% this year. The incidence of diabetes is highest among older adults at 23.81% and seniors at 36.82%. As per the report, 13.5% of Indians have Cholesterol issues. High Cholesterol can even occur among people who are underweight, or overweight, thin or fat thus regular monitoring is key in keeping cholesterol in check. Currently, 36% of the people who have high cholesterol have heart issues too while 51.7% of the people who have diabetes have abnormal cholesterol too. This past year Thyroid issues have increased from 6.8 to 10.7 %. The report also suggests that 13.4% of the people in India have high blood pressure.

SOME SURPRISES: Healthiest City is Chandigarh and Mumba slips to rank 15 in the list of healthy cities

The survey deep dives into city-wise parameters and has recorded Chandigarh to be the healthiest city in India while Mumbai slips far down in the list of healthiest cities, ranking 15^th overall. Kolkata is at the lowest end of the spectrum. 18% of people in Kolkata are diabetic followed by Surat and Bhopal. In terms of allergies, Pune ranks lowest on the allergy index having the least amount of people suffering from allergies. Chennai has the worst BMI rank across all cities, Kolkata has the largest aging population in the country and the highest incidence of lifestyle diseases like diabetes, cholesterol, blood pressure and thyroid. About 60% of people in Lucknow fall in the unhealthy bracket which is just 2 % below the country’s average. Ahmedabad ranks 10th in the overall ranking, manages stress better than many other cities. Bhopal has overtaken all other major cities, having the highest percentage of people who consume alcohol.

The GOQii India Fit Report has been administered across 16 cities in the country and data has been collected from a cross-section of 5 million GOQii app users. The study evaluates the health of users basis the Health Risk Assessment that take and also the data recorded on a daily basis that is tracked by users on the App. HRA considers factors such as current body statistics, medical parameters, current nutrition, physical activity, stress, sleep, alcohol, smoking, current illness, lifestyle diseases, immunity levels, symptoms or health indicators. The data that is tracked by the users on a daily basis is their steps clocked, food logs, sleep, water intake and their vital parameters. This edition of the report has focused on doing in-depth interviews with India’s oldest citizens. Over 100 respondents across the length and breadth of India, between 90 and 100 plus years of age were an integral part of the study.

Download the full report from www.indiafit.org

For more topics on the health benefits of foods, check out our Healthy Reads section within the GOQii App or simply tune in to GOQii Play for LIVE sessions by experts.

#LevelUp your winter and #BeTheForce

December 11, 2019 By Anusha Subramanian 14 Comments

Fitness For Trekking: Tips To Get You Started!

In my blog titled ‘Trekking is not difficult if you know how to walk’, I talked of how going on a trek is not such an arduous task. I also mentioned a few dos and don’ts that would help first time trekkers. In this blog, we’ll talk about fitness for trekking and how to prepare.

Trekking up a mountain or just hiking across the countryside is a wonderful activity to indulge in. Believe me, it is such a joyous and rewarding experience. However, one must be prepared! Most people heading off on a trek must be at a fitness level wherein they can truly enjoy the trek. Unfortunately, leading a busy life and lacking a specific fitness regime leaves many trekkers less prepared than they should be. Fitness for trekking or training for a trek is no rocket science. Training smart helps and training effectively helps to gain energy which in turn will help you truly enjoy your trek.

Before Everything, Get Yourself Checked

Any adventure sport activity requires stamina and strength. Trekking is like any other athletic sport and before you embark on this path it’s good to get yourself medically checked and consult your doctor. If you let your doctor where you are going for a trek –in India specifically if you are going for the time for a trek to the Himalayas it is good to get a basic medical checkup done. You can also let your doctor know the conditions your trek entails. What altitude would you be scaling, the number of days the trek entails, the distance you would be covering per day, the change in altitude per day and the extremes of temperature that you are likely to encounter.

Once your doctor is aware of what activity you are going to undertake he can advise you accordingly. But, in terms of getting some fitness tips its better you discuss your activity with your personal trainer or somebody who is a pro trekker and well aware of the conditions in the high altitude as they would be better equipped to give you the right guidance.

Fitness For Trekking

Preparing for a trek is no different from preparing for a long distance run or a long distance trail walking. The only difference being a trek is not a competition and you can walk at your pace and enjoy the serenity around you. For trekking, you need to adapt your body to stress and build on it slowly and steadily to be able to handle more stress in the future. The idea is to toughen your body to withstand extreme conditions of the trek. Walking for 5-6 hours in high altitude or at an altitude of even 3000 feet is taxing if you are not used to it or if you are not fit.

This is not achieved overnight. Your training has to start at least 3-6 months in advance for your body to get attuned to the stress levels that it will go through. If you intend to take trekking or any outdoor activity seriously and plan to go on regular treks, then training on a regular basis would be helpful.

Trekkers need a balanced approach, strengthening the entire body, if you want to be successful and injury free during training and during the trek. It is therefore important to strengthen your weak links as well as the major muscle groups.

When it comes to trekking, having a strong back goes a long way from having strong legs and arms. So along with cardio, coupling strength training will not hurt but only help. Strength training will help build up muscles. The key is to strengthen our stomach muscles as well as the surrounding muscle groups known as the core.

Every trek involves climbing or descending significant elevations. Therefore, you need to prepare your body for climbing, descending, or both. It is important to vary your training to work the muscles and joints used as you climb and descend.

If you have varied terrain near your house where you live that would an ideal training topography. By taking longer walks up and down a hill trail, you simulate the conditions of your trek and work both the muscles needed for downhill as well as uphill. But, not all of us are lucky to have that perfect training setting. Then, the best way to train is to build a few physical activities within your daily routine before you embark on the trek. Start with walking for about 1-2 hours on flat surface for a week and gradually increase it to about 3 hours with walks on inclines for four or five days a week with a backpack with about 4 kg in it.

This is because in every trek you go, you will be carrying a small daypack with at least 3-4 kg in it. Doing this on a regular basis will help you get used to it. If you work out in the gym then walking on the treadmill with a backpack at a 2-5% incline will enhance your endurance and also strengthen you.

The other ideal way is to simulate your hill training is by climbing up and down flights of stairs. Repeating the process a number of times helps. Initially start with 20 flights of stairs. Then gradually build up to 100 flights of stairs. This number is highly subjective as flights vary in size and the amount of elevation you may climb in a day varies greatly. However, 100 flights is a reasonable goal that accomplishes a good base to prepare for your trek.

When walking up and down steps, try to vary which leg you lead with as well as whether you take one or two steps in a stride. By varying your step you greater simulate real world conditions. It’s usually not the case that you can walk with a consistent exact stride. Sometimes you have to step over large rocks or reach down to a flat area. The more you simulate the conditions experienced on the trail the better prepared you will be.

Most people don’t realize that walking downhill is actually more destructive to the body. This is due to two reasons: First, there is more force on the body as you go downhill, especially with weight on your back. Second, as you descend, the muscles elongate when stressed caused by walking uphill.

Initially you can start climbing stairs without a pack on your back. As the trek dates near say a month before the trek you can walk with the pack and the weight.

Remember along with all this training, a proper diet and rest should not be forgotten. Finally, trekking should be fun! It should be enjoyed and not thought of as an arduous task. The goal should also never be a race to a destination. The moment you think it’s a race and want to go ahead of everyone, you are putting yourself into trouble and in the process, miss the wonderful sites and experiences along the way.

We hope this article helps you trek and see more! Do leave your thoughts in the comments below!

#BeTheForce

November 9, 2019 By Anusha Subramanian Leave a Comment

Do You Know #SuperRunner Samir Singh?

Running keeps you fit! It’s a tried, tested and approved fact. Now, whether you’re running to lose weight, catch a bus you’re obviously late for or running away from your problems, at the end of it there will be change. If you must run, can your goals be kicked up a notch? Can they mean something more? One man decided to push the envelope of what’s possibly the ultimate test of strength, endurance and mental fortitude. Have you heard of the Super Runner, yet?

In mid-October, ultra-runner Samir Singh, also known as the Faith Runner, took to challenge his mind and body by attempting to run 10,000km in over 100 days. He calls his run the “Fit India Mission 10000”, a humble dedication to the Fit India Movement. “I think this is the best movement that the Government has started. The movement is inspiring a lot of people to take up fitness as a way of life and I strongly believe in it,” he says in support of the Government initiative for a healthier, fitter India.

It has been around three weeks since he started and has completed approximately 1500km. “I believe in myself. I have dreamt of doing this for a long time and I believe it is possible! I can do it!” said Samir with confidence. For him, it is his self-motivation and passion that keeps him moving. But what drove him to take such a huge step?

Coming from a humble background where his family’s main occupation is farming, Samir managed to come to Mumbai from his hometown Kanaheda in Madhya Pradesh in 2000 in the hope of getting a decent job. He got one with a marketing agency where he was asked to do surveys by interviewing people. In one such survey related to marathons, he got interested in running. It led him to believe that running and winning marathons can not only help him get fit but also earn money.

Samir Singh gave up his sedentary lifestyle and took to running long distances at the age of 35. Prior to embarking on ultra-runs, he started running full marathons. Did a couple of them and even won some of them. His first ultra-race was the Mumbai Ultra (a 12-hour run) where he logged approximately 107 KM in 2015 and 120 Km in 2016 with a podium finish.

Having achieved these feat, he understood his body and how it reacted to stress. His urge to challenge himself further and do something extraordinary kept nudging him and he decided to push himself to do a 10,000km in 100 days. In his first attempt of 10,000km, he unfortunately fell short of just 36km and ran only 9,964.19km.

What is interesting to note is that he started his running career without any fancy gears. Sometimes barefoot and sometimes with make do shoes. His focus was only on running. He does not have any major nutrition plans and does not take any supplements. He believes in ‘Satvik’ food which is simple, nutritious and less spicy.

Upon hearing this man’s story and his determination to challenge his body, GOQii decided to extend their support to his mission. GOQii has been working with him to ensure that his nutritional needs are met during his journey to spread awareness for the Fit India Movement. GOQii has also helped him choose the right gear to ensure his run is a major success.

So far, the Faith Runner shows no signs of slowing down, steadily taking one step forward towards his goals. You can see Samir Singh begin as early as 4:30AM in the morning every day from Girgaum Chowpatty, opposite Wilson College and run all the way till Juhu Beach and back! If you feel motivated after reading this story, lace up your running shoes and join him in running towards a healthier India and a fitter you!

If 100km is too much, you can try joining us for the GOQii Trail Challenge 2019 in December. Get all the details about the beautiful, scenic trail here and gear up for a health retreat that will leave you breathless: www.goqii.com/gtc.

#BeTheForce