GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

About Gitanjali Bahl

Dr. Gitanjali Bahl (physiotherapist) has a clinical experience of six years. She is also certified in sports and fitness nutrition. Dr Gitanjali believes that a good choice of exercise, healthy food and minor changes in lifestyle can help you have a healthy body. All that is required is strong will power and good motivation to be able to do so. Her own fitness mantra is ‘Eat Healthy, Stay Active, Stay Fit’

September 14, 2023 By Gitanjali Bahl 5 Comments

Choose the right activity to stay fit

fitness-training

Who does not like to look good and fit? Everyone does. Off late you are also finding many who are conscious about wanting to be active. Many are obsessed with losing weight. All are aware that these changes will not occur overnight and hence exercising is very important.

Exercising regularly is one of the healthiest things you can do for yourself. It lowers your risk of serious health problems, including heart disease, diabetes, stroke and high blood pressure. It can also tone your figure and improve your sleep. Not only is exercise good for your body, it’s also good for your mind, mood and memory. Walking, doing household chores, climbing the stairs, playing a sport or dancing the night away are all good examples of being active.

Being physically active has other advantages such as easing depression, relieving stress and anxiety, enhancing one’s self esteem and improving one’s overall outlook towards life. You don’t have to spend long, boring hours in a gym to reap these benefits. Whatever your age, health limitations or fitness levels, you can develop an exercise program that’s fun and rewarding and fits well within your life parameters.

If you’re not ready to commit to a structured exercise program, think about physical activity as a lifestyle choice rather than a single task to check off your to-do list. Look at your daily routine and consider ways to sneak in an activity here and there. Even very small activities can add up over the course of a day.

Having said the above, making the right choice of exercise goes a long way in helping one be fit. Making some random choice of exercises can prove to become a deterrent towards you getting fit.

Let me sight few instances of wrong choice of exercises-

 1) A person who is on the extreme heavy side (Overweight) should ideally not opt for running as an exercise as it requires to expend more energy and also running will put undue pressure on the joints which will lead to joint damage and injuries.

2) An osteoporotic man who is over 50 years old going to gym to lift weights. Though it is commendable that he is trying to stay active at his age but, lifting heavy weights despite osteoporosis is just straining the joints further.

Another important aspect to take care is never overdo it.

Research has shown that mild to moderate activity is enough to change your life for the better. You don’t have to sweat buckets or run a single step. Moderate activity means:

  1. That you breathe a little heavier than normal, but are not out of breath. For example, you should be able to chat with your walking partner, but not easily sing a song.
  2. That your body feels warmer as you move, but not overheated or very sweaty.

 Therefore, making the right choice of exercise is a must.

The factors that are essential for choosing exercises:

-Purpose of exercise

-Age to perform exercises

-Weight

-Interest to exercise

-Medical condition if any

-Daily Routine to be able to spare time for exercise

-Daily Nutritional intake

Always, remember gym is not the only option for one to exercise and stay active. There are exercises that can be done at home, office or a park in the outdoors depending on your interest and purpose.

You can stay Active

-By going for a simple walk

-Brisk walking

-Yoga

-Simple strength and Stretch exercises like push-ups, planks, abdomen exercises that can be done at home

-Aerobics

-Cycling and Hiking

-Play a sport such as Badminton, Tennis, or any other sport

-Play with your kids

-Dancing

-Martial Arts

-and Running

Once you know the purpose to stay active you can automatically choose the right exercise for yourself. Consider all the factors and accordingly make a choice. Preferably if you can get a professional advice before starting on any exercise regime or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

April 26, 2023 By Gitanjali Bahl 2 Comments

Tips to Prevent Injuries at Work

prevent minor injuries at workIn the current scenario, we spend most of our time sitting in front of our desktops or laptops. Our job profiles demand that we spend 8-10 hours a day in front of our systems. This causes many problems such as neck, back, elbow, knee and wrist pain. One of the most common reasons for these kinds of aches and pain is the “Ergonomics” which most of us are not aware of.

It is very important to take care of this, as it leads to undue stress on the muscles and joints leading to injuries and pain. Ergonomics is basically the work environment or workstation where we work. This includes the designing of the chair, table, its height, and the work environment like ventilation, lighting, etc.

What Can Be Done To Avoid Injuries at Work?  

  • Height of the laptop should be at eye level so that you don’t have to slouch when operating your system. When operating a desktop, make sure you sit straight without putting any undue pressure on the muscles and joints due to incorrect posture.
  • The seat should have a proper neck and back support according to the curve of the spine. If not available on the office chair, you can opt for some neck and back supports which can be attached to your chairs. If it is not supported, the stress on the muscles would lead to injuries, therefore, decreasing work efficiency.
  • The chair should have armrest so your arms can be supported properly. Arms and elbows should be fully supported while typing on a laptop or desktop to avoid undue pressure on the joints. In short, they should be parallel to the armrest.
  • Height of the table should be such that your arms are parallel to it and no pressure is there on the shoulders. If the elbows would be higher or lower than the table they would create a stress on the wrist and shoulder muscles too.
  • Try taking breaks between work. After every half an hour, try to stretch your muscles. Simple repetition of 2 or 3 times for each muscle and joint would also help. Stretches can be simple and for all the joints.
  • Use a Bluetooth or hands-free when using your phone for long calls. Cradling the phone while working can lead to undue stress and cause injuries.
  • Make sure that your feet are supported on the footrest when you are sitting. They should also be stretched during the break. If you can walk around for 5 minutes every hour, that would be great for your muscles as well as your mind.
  • Keep yourself hydrated as dehydrated muscles and cartilage get injured more easily.
  • Ensure the room where you are working has good lighting and ventilation. As good light and fresh air are a must for a fresh mind and good health.

Home Treatment For Injuries at Work

  • Apply an ice pack on the injuries to reduce inflammation
  • Use supports and rectify the posture to prevent further damage
  • Take rest for one or two days so that the injury settles down
  • Consult a doctor if the pain is very severe so that if any medication is needed, it can be prescribed
  • Focus on strengthening exercises to make your muscles strong
  • Stretch regularly so that flexibility is maintained and further injury can be avoided

Try to follow the tips mentioned above and see the difference in your health. Stay active and keep going! If this article helped you, let us know in the comments below.

If you need help with stretches or exercise, book a live, interactive GOQii PRO class with an expert through the GOQii App now!

#BeTheForce

March 24, 2022 By Gitanjali Bahl 2 Comments

Healthy Habits to Reduce Stress

stress reduction

Ever felt like you don’t have the time to eat, exercise, or interact with friends and family? Have deadlines and responsibilities chained you down in more ways than one? Do you spend most of your time at work with little activity? Are all these situations creating a stressful environment and draining you of your energy and mental health?

If your answer to the above was a yes, it is time you addressed these issues. Coping with expectations at work and at home can be taxing. While these are important, remember that nothing is worth it when it comes at the expense of your health.

The simplest way to reduce stress is to keep your mind at ease and your body healthy with simple lifestyle changes and time management. Letting go of bad habits and introducing a few healthy tweaks can help you rekindle your relationship with your mind and body!

Here are a few changes you can make to reduce stress:

  • Always start your day with breathing exercises or meditation which can keep you calm. You can practice the different forms of Pranayama or some basic stretches that reduce stress and keep you energized throughout the day.
  • Spend some time to plan your tasks for the day. This will keep you more organized and prevent any last-minute rushes that could lead to stress.
  • Avoid gadgets as much as you can. Use them only for work or as and when needed. Relying too much on your gadgets can cut you off from the real world. Overindulgence in gadgets is known to cause depression as well. Limit your usage timings or fix a particular time for them. Avoid them at least for an hour or two before sleep. 
  • Set alarms for water intake: Dehydration affects the level of cortisol in your body. Cortisol is a stress hormone that not only affects your mind but your body as well. Maintaining water levels in your body can help you reduce stress.
  • Walk whenever possible: If your workplace is at a walking distance, then walk or cycle rather than using a vehicle. You can even walk while taking calls, after lunch or take a few short walks in between work. Walking releases endorphins which elevate your mood, it also improves your heart rate. Remember to choose stairs as opposed to escalators or elevators as it is the best and easiest form of exercise!
  • Take a break: Spend some time with family, relatives and friends. Having a healthy social life is important to form deeper connections and make life more meaningful.
  • Plan a trip or a vacation with your close ones. In fact, you can even go solo! A change in environment and meeting new people will help you exchange thoughts and ideas, boost your creativity and help you be more positive.
  • Eat fruits everyday: Different fruits provide different nutrients that help reduce stress. For instance, Bananas have Tryptophan, Avocados have Vitamin B, Sweet Potatoes have Potassium and Magnesium, all of which help in bringing stress levels down.
  • Indulge in hobbies irrespective of how busy you are. Hobbies help you relax. Whether it is a sport, listening to or practicing music, traveling or painting, set some time aside to do the things you love and your life will be enriched!

Remember the old saying, “All work and no play makes Jack a dull boy”? It’s true! Take some time out for yourself. If you’re only working and aren’t playing then are you really living? Your work targets can be achieved, your relationships with your friends and family can be sustained but only if you are healthy. Make physical and mental health a priority!

Want to know more about managing stress? Check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

June 28, 2019 By Gitanjali Bahl Leave a Comment

5 Common Mistakes Women Make

women health

We have always heard that women are more prone to most diseases but have you ever wondered why? Before we discuss the common mistakes that women make, take a look at this scenario…

Let’s go over the case of an average 32 year old female who has two kids, one being 5 and the other 1.5 years in age. She starts her day at 6 AM and begins preparing meals for the family. She gets her oldest child ready for school, does other chores and by the time she is free, it is 11 AM and she eats her first meal. Till her oldest child arrives back from school and till she finishes her remaining chores, she has delayed her meals, hasn’t gotten adequate rest and is fatigued.

This results in increased weight, pain in muscles, poor mental health and lack of interest in any task. This busy routine is what plagues most women in India today. It is even tougher for working women as the burden of managing work and household chores can place tremendous stress on them.

In some cases, poor health arises out of genetic composition but not always. It is also because of stress and negligence towards health.

Here Are Some of the Most Common Mistakes Women Make

1. Missing Meals, Especially Breakfast

It doesn’t matter if you’re a homemaker or an office goer, you need adequate nutrition. Most of us skip breakfast which is considered to be the most important meal of the day. Either that, or we eat late which is equally harmful. Starving the body may lead to overeating and can cause a number of problems.

2. Inadequate Nutrition

If the quantity of the meal is less, most women starve themselves and offer the meal to others or opt for the most convenient option available, despite the fact that it has no nutritional value. Both of these lead to deficiency. This is also a reason for low haemoglobin, calcium, Vitamin D and Vitamin B levels in women nowadays. Ensure that you have at least two servings of fruits and green vegetables a day.

3. Budget Management

Sometimes due to financial constraints or just to prove that they are good finance managers at home, some women deprive themselves of good and quality food, which is again wrong. Managing budget is good but depriving yourself of essential nutrients isn’t. Plan in a way that you can accommodate everything. For instance, make sprouts, paneer, curd at home which will be healthy and economical too!

4. Being Over-Organized

Some women are so busy with their schedule and are so organised, they want to finish their work first and focus on themselves later. As a result, by the end of the day, they are so exhausted that they get no time for themselves. Working is good but not at the cost of your meals and/or exercise. Fix a time for your exercise and meals and stick to it!

5. Sleep Deprivation

Due to family responsibilities, women tend to compromise sleep. Whenever there are guests over or there’s additional work, women take on the responsibility and lose out on much-needed rest. Avoid doing so at all cost! Compensate the next day. Remember that even a machine needs a break or else its efficiency gets affected.

Remember that health is wealth. To take care of the household, you first need to be healthy and fit yourself. Learn from these common mistakes women make and take a positive u-turn towards a healthier lifestyle!

#BeTheForce

  • 1
  • 2
  • Next Page »

Search

Recent Posts

  • 5 Interesting Ways To Include Citrus Fruits In Your Diet
  • Healthy Evening Snacks
  • Cue to happiness
  • Sleep Your Way to More Muscles
  • Prioritizing Health: Kuntal Goswami’s Post-Pandemic Pursuit of Wellness

Stay Updated

Archives

  • October 2023 (4)
  • September 2023 (30)
  • August 2023 (31)
  • July 2023 (31)
  • June 2023 (30)
  • May 2023 (31)
  • April 2023 (30)
  • March 2023 (31)
  • February 2023 (29)
  • January 2023 (31)
  • December 2022 (30)
  • November 2022 (29)
  • October 2022 (31)
  • September 2022 (26)
  • August 2022 (20)
  • July 2022 (23)
  • June 2022 (20)
  • May 2022 (17)
  • April 2022 (16)
  • March 2022 (12)
  • February 2022 (18)
  • January 2022 (18)
  • December 2021 (14)
  • November 2021 (6)
  • October 2021 (10)
  • September 2021 (7)
  • August 2021 (13)
  • July 2021 (13)
  • June 2021 (16)
  • May 2021 (16)
  • April 2021 (14)
  • March 2021 (13)
  • February 2021 (8)
  • January 2021 (7)
  • December 2020 (8)
  • November 2020 (4)
  • October 2020 (12)
  • September 2020 (8)
  • August 2020 (5)
  • July 2020 (2)
  • June 2020 (5)
  • May 2020 (12)
  • April 2020 (13)
  • March 2020 (12)
  • February 2020 (5)
  • January 2020 (5)
  • December 2019 (7)
  • November 2019 (9)
  • October 2019 (8)
  • September 2019 (6)
  • August 2019 (9)
  • July 2019 (10)
  • June 2019 (13)
  • May 2019 (7)
  • April 2019 (11)
  • March 2019 (11)
  • February 2019 (12)
  • January 2019 (15)
  • December 2018 (12)
  • November 2018 (7)
  • October 2018 (10)
  • September 2018 (11)
  • August 2018 (21)
  • July 2018 (12)
  • June 2018 (21)
  • May 2018 (14)
  • April 2018 (22)
  • March 2018 (17)
  • February 2018 (13)
  • January 2018 (18)
  • December 2017 (13)
  • November 2017 (24)
  • October 2017 (21)
  • September 2017 (20)
  • August 2017 (7)
  • July 2017 (11)
  • June 2017 (12)
  • May 2017 (14)
  • April 2017 (9)
  • March 2017 (6)
  • February 2017 (7)
  • January 2017 (11)
  • December 2016 (10)
  • November 2016 (8)
  • October 2016 (9)
  • September 2016 (7)
  • August 2016 (12)
  • July 2016 (10)
  • June 2016 (10)
  • May 2016 (12)
  • April 2016 (17)
  • March 2016 (18)
  • February 2016 (8)
  • January 2016 (6)
  • December 2015 (4)
  • November 2015 (9)
  • October 2015 (8)
  • September 2015 (10)
  • August 2015 (13)
  • July 2015 (10)
  • June 2015 (12)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (9)
  • February 2015 (6)
  • January 2015 (12)
  • December 2014 (14)
  • November 2014 (11)
  • October 2014 (6)
  • September 2014 (13)
  • August 2014 (14)
  • July 2014 (7)
  • June 2014 (3)
  • May 2014 (8)
  • April 2014 (5)
Kuntal Goswami - GOQii Health Stories

Prioritizing Health: Kuntal Goswami’s Post-Pandemic Pursuit of Wellness

The COVID-19 pandemic served as a wake-up call for individuals to recognize the significance of their health and well-being. It prompted people to adopt healthier lifestyles, prioritize self-care, and be proactive in taking preventive measures to protect … [Read More...]

Ram Sharma - GOQii Diabetes Care

Reducing HbA1c from 7.2 to 6.1 | Ram Sharma Health Story

There’s nothing sweet about diabetes and we’re all well aware about that. Factors such as a poor diet, obesity, lack of exercise, improper sleeping patterns, stress and advancing age can cause diabetes. While it might seem overwhelming, diabetes is not an insurmountable affair. With proper self-care, guidance and a few lifestyle modifications, you can manage […]

Ashima Dalela

Ashima Dalela Beats Gut Health Issues and Anxiety With GOQii

You might have heard the saying, “Almost all diseases begin in the gut.” If gut health issues are left unchecked, it can get worse and affect your mental health too. Our Player Ashima Dalela suffered from gut health issues which led to severe anxiety and she visited around 15 doctors who were unable to identify […]

Nitya Kishore Upadhyay

How Nitya Kishore Upadhyay Lost 12kg In 6 Months With GOQii

Are morning walks by themselves a miracle cure for health issues? Can they help manage and lower cholesterol levels or help you lose weight? Managing lifestyle diseases requires a combination of lifestyle changes, and there’s no room for guesswork. This is what our player, Nitya Kishore Upadhyay, figured out when he joined GOQii. Let’s take […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii