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December 14, 2023 By Vandana Juneja 8 Comments

8 Simple and Effective Winter Skincare Tips

winter skincare tipsWith winter around the corner, we all look forward to the beautiful, exciting days ahead! Despite the cold weather, winters bring a warm feeling that compels us to spend time with friends, family, outdoor picnics, get-togethers coupled with good food and warm drinks! Ah! You get the picture. As with all good things, there’s a flip side to this weather as well. It can be really harsh on your skin, hair and overall health. Ideally, you need to change the way you take care of yourself during this season and that’s why we’re here! We’ll be focusing on a few simple winter skincare tips to help you take care of your skin and keep it moist and supple all season long.

1. Moisturize Your Skin Well

The atmospheric humidity drops drastically during winter and so does the water content in our skin. We need to protect it well with a heavy moisturizer and use it more frequently. Be cautious while picking a moisturizer as you may need to seek advice from a dermatologist to ensure it suits your skin type. For instance, if you have dry or combination skin, you might want to use an oil-based moisturizer instead of a water-based one. 

Moisturizers with ingredients such as safflower oil, soybean oil, sweet almond oil, carrot oil, Shea butter will provide sufficient moisture and nourishment to the skin. Moisturize often, at least twice a day. You can even apply oils such as coconut oil, olive oil and mustard oil 10 or 15 minutes before bathing. This will give your skin a protective layer and not let the hot water remove moisture from the skin.

In case you have oily skin, you may not feel the need to moisturize your skin but when the tightness, dryness and itchiness are apparent, start moisturizing! Your hands will need extra care, especially after each wash. Use a hand cream and massage your hands well. Wearing waterproof gloves when washing dishes or cleaning around the house will also keep them in good health.

2. Apply Sunscreen

winter skincare tipsUsing Sunscreen during winter! What? Well, even in winters, the UV Rays are powerful enough to damage and age your skin. Before you step outside, apply a moisturizing, broad-spectrum sunscreen with an SPF of 15 or higher to all exposed areas of your body. To know which sunscreen you should pick, click here. 

3. Keep Yourself Well Hydrated

Water is essential to keep your cells full and hydrated, reducing the risk of skin conditions like chapping, peeling, irritation, itchiness etc. Water also helps remove toxins or impurities from our body giving a smooth and flawless texture to the skin. Dull skin is another common winter issue, due to dry air, in-room heating and lack of hydration. Keep your skin glowing by drinking at least 8-10 glasses spaced out through the day at regular intervals even if you don’t feel thirsty.

4. Eat Good Food

Skincare means nourishing the body from the inside too. Foods rich in Vitamin A, C and E, plus Omega-3 Fatty Acids are especially beneficial to keep the skin healthy, acquire and retain moisture. Foods you should include in your daily diet are Citrus fruits like oranges, grapefruit, Indian gooseberry (Amla), broccoli, carrots, avocados, spinach, blueberries, nuts and seeds, olive oil, and coconut oil. Green tea is also rich in antioxidants which eliminate free radicals and reduces flaky skin. Dark chocolate is also one of the best foods to keep your skin glowing during harsh winters.

5. Get Active!

Shrug off the winter chills by keeping your energy levels up by staying active! Exercising regularly improves blood circulation and removes toxins from our system. This helps keep the skin healthy, beside other numerous health benefits. Don’t wait till New Years to join a gym. Start now!

6. Use Warm and not Hot Water to Bathe

Avoid bathing with steaming hot water. Instead, use lukewarm water and reduce the time spent to bathe. Hot water dehydrates your skin and strips it off the natural protective oils. Whereas lukewarm water seals the moisture inside the skin. You can even add a few drops of oil, honey or milk to the water.

7. Cover Yourself Well

winter skincare tipsRemember to cover yourself up well before moving out to avoid overexposure to the cold air. Use scarves, hats, gloves, etc. to cover your head, neck and hands. If your skin is already irritated, avoid synthetic woolens and use soft, comfortable and loose-fitting clothes instead.

8. Comfort is Everything

Many winter fabrics cause skin irritation, making it dry and itchy. Try and avoid direct contact with the skin. Wear comfortable, breathable fabrics underneath and then layer it with heavy, warm clothes to avoid irritation to the skin.

Even after following the above tips, if you still experience irritation, redness and dryness on your skin, seek medical advice immediately. Most importantly, don’t forget to enjoy the winters!

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

May 25, 2023 By Vandana Juneja Leave a Comment

5 Breathing Exercises To Relieve Anxiety In An Instant

breathing exercises to relieve anxiety Many individuals experience anxiety, which can have a significant impact on their lives. When feeling anxious, symptoms such as increased heart rate, shallow and rapid breathing, and heightened tension often arise. However, there are effective methods to alleviate anxiety, such as engaging in breathing exercises.

Breathing exercises are straightforward yet potent techniques that enable individuals to regulate their breathing and achieve a state of mental calmness. By directing attention to the breath, it becomes possible to slow down the heart rate, reduce blood pressure, and alleviate muscle tension. Here are a few breathing exercises that can help relieve anxiety.

1. Diaphragmatic Breathing

Also referred to as belly breathing or deep breathing, diaphragmatic breathing involves inhaling deeply into the abdomen. This technique aids in slowing down the breathing process and activating the relaxation response.

To practice diaphragmatic breathing, find a comfortable position by lying down on your back or sitting on a chair with your feet flat on the ground. Then, place one hand on your chest and place the other on your belly. Inhale slowly and deeply through your nostrils, noticing the expansion of your belly as you breathe in. Now, exhale through your mouth slowly while feeling your belly contract. Repeat this exercise for a few minutes, concentrating on your breath and the sensations in your body.

2. Box Breathing

Box breathing, also known as square breathing, involves following a pattern of inhaling for four counts, holding the breath for four counts, exhaling for four counts, and holding the breath again for four counts. This technique aids in regulating breathing and calming the mind.

To practice box breathing, assume a comfortable position with a straight back and your feet flat on the ground. Take a gradual breath in through your nostrils, ensuring a slow count to four. Hold your breath for four counts. Next, exhale through the mouth slowly for four counts. Before you inhale again, pause and hold your breath for a count of four. Repeat this exercise for a few minutes. Be sure to focus on your breath and the sensations in your body.

3. Coherent Breathing

The goal of coherent breathing is to slow down the breathing rate to five breaths per minute. This pattern of breathing helps lower heart rate and blood pressure, resulting in a calmer nervous system.

Sit comfortably and inhale through your nose, expanding your belly for a count of five. Without pausing at the top of the inhale, immediately begin exhaling to a count of six. Repeat this sequence at least five times to complete a full-minute cycle. If inhaling or exhaling for this length of time is challenging, start with a three-count and gradually increase.

4. Alternate Nostril Breathing

Also known as Nadi Shodhana in Sanskrit, alternate nostril breathing involves inhaling and exhaling through one nostril at a time to balance the flow of energy. This technique helps quiet the mind and emotions.

To practice Nadi Shodhana, sit upright in a comfortable position with a straight spine. Bring your right hand in front of your face, placing your index and middle fingers between your eyebrows for stability. During the exercise, you will block either the left or right nostril using your thumb and ring finger. Close your eyes and block the right nostril with your thumb. Inhale slowly through the left nostril for a count of four, take a brief pause, and exhale through the right nostril for a count of four. Perform this cycle for a minimum of five repetitions.

5. Victory Breath

Victory breath, also known as Ujjayi Breath, derives its name from the Sanskrit term and is often associated with the soothing sound resembling waves crashing against the shore, hence referred to as ocean breath.

To practice this technique, find a comfortable upright position with a straight spine and hands resting in your lap. Keep your mouth closed and begin by inhaling through your nose for a count of 4, gently constricting the airflow to the back of your throat during the inhale. After reaching the top of the inhale, pause for a second before exhaling. Constrict your throat slightly and exhale slowly to a count of 6. Repeat this exercise for 5-10 repetitions.

In conclusion, breathing exercises provide a simple yet effective means to manage anxiety. Through regular practice, you can develop the ability to regulate your breathing and cultivate a calm mind, ultimately promoting a sense of relaxation and ease. So, take a few moments each day to focus on your breath and embrace the numerous benefits of these powerful techniques.

If this article helped you, let us know in the comments below! Find more articles on breathwork and yoga here. You can also get these techniques and more from a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

April 24, 2023 By Vandana Juneja 1 Comment

5 Powerful Bodyweight Exercises For Lower Back

exercises for lower backWith sedentary jobs and increased sitting time, we are much more prone to weak and underutilized muscles, leading to faulty postures and eventually lower back pain. So, it’s all the more important to work on strengthening our core/lower back muscles. A strong back not only makes you look aesthetically great, it also helps you maintain/improve your posture and protects from any back pain/injury. And what’s best, when you can use your own bodyweight as a tool to gain strength, rather than rely on fancy equipment! 

5 Effective Bodyweight Exercises For Lower Back 

1. Plank

lower back
The plank is an excellent exercise to strengthen your core, it works on your abdominal muscles and the entire back from the pelvis, along the spine and up to the shoulder girdle. It also engages the entire lower limbs.

How to do a Plank?

  1. Begin in the plank position, with your face down and your forearms and toes on the floor. Your elbows should be directly under your shoulders and your forearms should be facing forward. Your head should be relaxed and you should be looking at the floor.
  2. Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from head to toes with no sagging or upward bend. This is the neutral spine position.
  3. Hold this position for 10-15 seconds, release onto the floor and as you progress, you can increase the hold time to 30 sec/1 min/ 2 min.

2. Side Plank


The side plank works on your core, along with the internal and external oblique muscles that collectively help to control the rotational movements of our spine. A regular plank keeps our core stabilized, while working on the transverse abdominis muscle, whereas the side plank has a stronger emphasis on the quadratus lumborum or the part of the back side of the abdominal wall that plays a major role in preventing back pain.

How to do a Side Plank?

  1. Start with your elbow positioned directly below your shoulder, with the forearm resting on the ground.
  2. Keep the feet stacked or staggered (depending on your core strength), lift up your bottom, through the lower obliques until the body is in a straight line. Keep the shoulders and hips stacked.
  3. Perform one to three sets for 10-30 seconds, or as long as you can maintain proper form.
  4. For Beginners: You can drop the knee to the floor for additional support or find an elevated surface to place the hand or forearm, reducing the challenge on the core.

3. Quadruped Limb Raises/ Bird Dog


The bird dog is a simple core exercise that improves stability, strength (of core, hips and back muscles), mobility and alignment of the entire spine. Hence is very effective in relieving low back pain.

How to do a Bird Dog?

  1. Begin on all fours in the tabletop position, with your hands placed under the shoulders and knees under the hips. Maintain a neutral spine and draw your shoulders blades together.
  2. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor.
  3. Hold this position for a few seconds, then lower back down to the starting position. Repeat with the left arm and right leg. You can do 8-10 repetitions each side and progress with more sets.

4. Back Extension Exercise/Superman Pose


An exercise named after “the Man of Steel”, should definitely give your back muscles the power of steel, to keep you away from back pain and increase your mobility and strength for daily activities. The Superman pose is a great bodyweight exercise that engages your entire core- including the abdominals, obliques, back extensors, hamstrings, glutes and the arms too.

How to do a Superman?

  1. Begin by lying with your belly on the floor, head in neutral position and arms extended over your head, so that a straight line is created from the tips of your finger to the toes.
  2. Slowly lift your arms and legs off the ground at the same time, tightening your glutes(butt) as you lift up. Hold the position at the top, for 3-5 seconds.
  3. Gradually lower your arms and legs to the floor. Repeat the movement 5-10 times, depending on your fitness level.
  4. Increase difficulty level: If you think the above move is easy, you can increase the challenge by making this an isometric exercise. Hold the top position for 30-60 seconds, or as long as you can maintain proper form.

5. Bridge/Supine Gluteal Bridge


The bridge is a great exercise for improving hip mobility and strengthening your lower back muscles, using your own bodyweight. This exercise targets the back of your legs, or posterior chain, that includes your hamstrings and glutes. 

How to do it?  

  1. Lie on your back with your knees bent. Tighten your abdominal muscles.
  2. Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold for three deep breaths.
  3. Return to the starting position and repeat. You can do up to 3 sets of 10-15 repetitions.
  4. Increase difficulty level: by performing this exercise with a single leg, while maintaining level hips.

So, if you are looking to strengthen your back muscles using your own bodyweight and no equipment, you now know what exercises to do and how to progress ahead. You can do the exercises, 2-3 times a week and also can add to any workout routine that you have been following.

If this article on bodyweight exercises for lower back helped you, let us know in the comments below! Want to explore more articles on home workouts and exercises? Click here or join our fitness experts for live, interactive sessions on GOQii PRO. Book a class now from the GOQii App. 

#BeTheForce 

February 6, 2023 By Vandana Juneja Leave a Comment

Quick Fixes & Exercises To Prevent Aching Elbows

aching elbowsThe elbow joint is a very important joint but is often overlooked because it is not a weight bearing joint and doesn’t develop arthritis generally as we grow old. But it can undergo wear and tear, get injured and the pain in the area can keep us from the daily activities of living like dressing up, combing, cooking, eating food, typing or any activity that requires use of the upper limb. So, taking care of this joint is equally important and one should not ignore the early signs of discomfort. Before we go into the remedies for aching elbows, let’s look at some common conditions of the elbow joints:

  • Tendonitis – inflammation of the tendons around the joints
  • Bursitis – affects bursae, small sacs of fluid that protect the joints
  • Tennis Elbow – lateral epicondylitis (affects the outer tendons of the elbow)
  • Golfer’s Elbow – medial epicondylitis (affects the inner tendons of the elbow)
  • Osteoarthritis – affects the cartilage, a type of connective tissue found in joints.
  • Ligament sprains and strains – may be the result of repeated stress or some trauma
  • Dislocation or Fracture of the Elbow – may occur as a result of an injury to the elbow.

Home Remedies For Aching Elbows 

  1. Rest: If you’ve had an injury, best is to give the joint rest and let it heal naturally. Avoid any movements that put pressure on the muscles around the elbow and cause or aggravate the pain. 
  2. Ice- Packs: Applying an ice pack around the painful area can help reduce pain and swelling. You can apply ice packs 2-3 times daily for 10 minutes.
  3. Use a Sling: If you’re not able to actively rest the arm, use an elbow sling to prevent movement of the arm and give adequate support. This will help reduce the inflammation and pain in the area. You can also remove the sling after regular intervals and perform gentle movements.
  4. Massage: Gently massaging around the area, with your thumbs, will improve blood circulation in the area, reducing pain and inflammation.
  5. Simple Exercises – Exercises that gently stretch the muscles around the elbow joint, give relief from pain. The stretches include – 
    • Wrist Extensor stretch – While standing, arms extended forwards at 90 degrees, flex one wrist and push it with the other hand (both ways- palm facing upwards- forearm supinated and then downwards- forearm pronated). Hold the stretch for 4-5 seconds and relax. You can do 3-5 reps and 1-3 sets each side.
    • Wrist Flexor stretch – While standing, arm extended forwards extend one wrist and push it gently with the other hand (both ways- palm facing upwards- forearm supinated and then downwards- forearm pronated). Hold the stretch for 4-5 seconds and relax. You can do 3-5 reps and 1-3 sets each side.
    • Pronation and Supination of the forearm – Sitting on a chair with your arm bent at 90 degrees, turn your palms inwards (palm down – pronation) and then outwards (palm up- supination). At the end of the movement use your other hand to assist and apple gently pressure). Hold the stretch for 4-5 seconds and relax. You can do 3-5 reps and 1-3 sets each side.
    • Working the finger flexors – The finger flexors originate from above the elbow, so stretching them also gives relief. Sitting on a chair, rest your hand on the thigh and gently start lifting your fingers one by one, starting from your index finger, using the other hand to gently assist the stretching movement. Hold the stretch for 1-3 seconds and relax. You can do 3-5 reps and 1-3 sets each side.

How Can You Prevent Elbow Pain?

1. Strengthen your Elbows: Having strong muscles around the elbow joints, helps prevent injuries and undue stress on the joint. You can do various strengthening exercises using dumbbells, resistance bands or even using your own body weight. The exercises include:

  • Elbow Flexion
  • Elbow Extension
  • Supination of the forearm
  • Pronation of the forearm
  • Wrist strengthening exercises
  • Shoulder strengthening exercises

You can start with 10 reps, 3 sets each and then gradually progress further.

2. Maintain proper posture and use support while doing heavy workouts

3. Use the correct techniques or positions while doing activities that can cause strain to your elbows.

4. Avoid injuries: Following a proper warm up and cool down routine helps to avoid sports injuries.

5. Healthy diet: Including Calcium rich food and Vit D, helps build stronger bones.

While doing workouts, either at home or in a fitness center, it is very important to take control of your body and do everything you can to prevent any injuries, rather than going through the painful process of getting injured and then taking care of it. For best results, it is better to seek guidance from a physiotherapist or a trained fitness expert and then later do the exercises on your own.

We hope this article helps you find relief from aching elbows! For more tips and remedies, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching. 

Do let us know your thoughts in the comments below.  

#BeTheForce 

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