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5 Astounding Benefits of Walking 100 Steps Post Dinner

Centuries ago, the Greek physician, Hippocrates said, “Walking is man’s best medicine”. This saying is true even today. A recent study by scientists from the University College London proved that walking helps in minimizing the risk of cardiovascular dysfunctions by 31%. It even reduces the risk of deaths from diabetes and related illnesses by 32%.

Walking 10,000 steps everyday will help you stay fit. It can facilitate a healthy living in ways you can’t imagine. Being the safest and easiest exercise possible, walking helps your cardiovascular fitness. It aids weight loss, boosts your mental health and shapes your body.

It’s suggested by some health experts that walking 100 steps before going to sleep every night is good for your health. Usually, we would spend the time post dinner and before sleep in front of a TV or checking emails. Instead, go for a short walk! A minimum of 100 steps will help you burn calories, improve digestion, and control blood sugar levels among other benefits.

  1. Aids Digestion

Walking accelerates the secretion of gastric juices and enzymes responsible for breaking your food into beneficial elements. Under normal conditions, it takes some time for this process to start. This results in the occasional acidity, indigestion and other stomach related complications. Walking around 100 steps will help you sleep better and wake up fresh and healthy.

  1. Maintains Blood Sugar

For those suffering from diabetes (type 2) and extreme blood sugar levels, walking after half hour of having had a meal will help breakdown the food component with more utilization of glucose and improved blood circulation. A physically active body will always need more glucose (sugar level) to burn, thereby controlling/limiting the accumulation of the same.

  1. Helps Metabolism & Facilitates Weight Loss

Any kind of exercise boosts the body’s metabolism, aids blood circulation, burns stored fats and filters unwanted chemicals out of the body. You certainly cannot go through rigorous exercise after dinner. Walking for half a mile solves this problem. Burning of fat and an improved body metabolism also leads to losing weight. For elders, walking after meals is strictly advised to maintain a healthy body. However, this should be practiced by individuals of all ages.

  1. Improves blood circulation

Walking 100 steps after dinner can work up the muscles and facilitate better blood circulation through the body. It only takes a 15 minute stroll to lower the accumulated fat levels in your blood (comprising of harmful cholesterol and triglycerides). Your blood stream will be supplied with more oxygen as your lungs will demand more air.

  1. Relieves stress and improves sleep

Doctors have always advised against going to bed immediately after dinner. If you cannot step out, walking within your home is a good idea as well. For those who lead a sedentary life, walking for a while after dinner aids digestion. Which in turn helps you get better quality sleep.

Make walking after dinner a habit for a lifetime. You will certainly be able to experience positive results within a few weeks. Considered one of the easiest of all exercises. Walking 100 steps after dinner can surprisingly bring a healthy turnaround in your life.

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How to Deal With Body Shaming

How to Deal With Body Shaming
Society is not making it easy to accept our bodies as they are. Body-shaming (criticizing yourself or others because of some aspect of physical appearance) can lead to a vicious cycle of judgment and criticism. The insensitivity has risen to a level where people don’t even mind making fun of someone’s body type!

Today’s generation does not see anything wrong in ‘voicing their opinions’, regardless of the fact that these opinions can actually hurt someone. Most of the young girls and boys today are scared of becoming ‘fat,’ and therefore do crash dieting, eat a low-carb diet – failing to understand that their bodies are in the growth phase, need more carbs-proteins for growth and dieting means a completely different thing! It has also been seen that kids as young as 10-12 years are now worried about the way they look and their ‘size’!

Shockingly, some people believe that making a person feel ashamed of their bodies is a good way of motivating them to transform themselves, and that they will work even harder to achieve it and the sad part is that some people will sham you just for fun!

If someone is unhealthy, telling them how to change that, showing them how they can become fit, and encouraging them to achieve what they desire is the right way, rather than just criticizing them or making fun of them. Discrimination, singling out, and shaming only causes stress and makes any person feel bad. If someone is already overweight/underweight, this attitude can actually stress them out!

Body shaming can cause depression, eating disorders such as Anorexia Nervosa or binge eating and reduced self-esteem. Here are some tips to avoid body shaming and to silence body shamers as well!

  • Ignore Negativity
    Stay away from negative influences or people who make you feel uncomfortable entirely. People like these usually thrive on your discomfort and misery. Trying to correct them or make them see your journey/life situation is absolutely futile.
  • Stand Up For Yourself
    Next time when someone makes fun of your looks or mocks you, don’t just withdraw into a shell, speak out against it. Express what is going on inside your mind. Stand up against body shaming. Remember, your motive isn’t to humiliate them, but to make them aware of the negativity of their attitude and the implications of their ‘shaming’ on those affected.
  • Find The Real Issues
    Sit down and take some time to think about the real issues that are bothering you. Why are you in this situation? What is it that you want to change and why is that change not happening? Many a times, there may be factors beyond your control that are affecting your efforts. Accept and admit the reality of the situation. If it’s something that is beyond your control, don’t stress on it but move on in life.
  • Share It – Talk About It
    Don’t just bottle it up inside! Express the emotion to move through it. Speaking with someone you trust will help you tide over an unpleasant situation. Talking is nature’s antidote to stress. Keeping it inside you will only weaken you further, and destroy your inner motivation.
  • Do Something That Makes You Happy
    Go for a walk, talk to a friend, have a healthy dinner! Controlling food with good dietary habits, living a better lifestyle and regular exercise are better coping mechanisms that have helped people over decades to feel good, and ultimately bring the changes they wish to see in themselves. Always divert yourself to something more useful.

The way to end body shaming is not a difficult task, it is simply just keeping your opinion to yourself and letting everyone live in peace. Love yourself for who you are and let others do the same thing. Do remember this is your own journey, and you need to be your own well-wisher and guide.

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Jayanand Wagh’s Holistic Approach Towards Health And Fitness


Being overweight is a common condition and most of us face it at some point. This is the story of a man who overthrew overweight with just focus and determination. If you think getting your health on track is impossible, listen to this story and give it another thought.

Jayanand Wagh, aged 40, started his journey on December 2015 and was overweight for 20 long years of his life. As he got better, he purchased a GOQii Vital to train for his half marathon goal. His goals also included weight loss and to become fit. Despite the nature of his goal, he was quite stubborn about achieving this without the help of a gym, vigorous diets or any shortcuts. It took him 2 long years to reach his goals and the wait was totally worth it!

How Did He Do It?

His approach to fitness was different. Instead of working for an immediate change, Jayanand Wagh focused on inculcating healthy habits into his lifestyle. These changes included eating a healthier diet with less sugar and carbs. He also introduced exercises such as running and walking along with other home workouts.

The result was slow but it changed the man he was and helped him shed 18kgs in 2 years. His motto was, Sculpt yourself into what you want to become, and that’s exactly what he did over time, with patience and hard work. With his fat loss goal being achieved, Jayanand is now focusing on building lean muscle mass. He has his own marathon journey, successfully completing the 21k milestone twice. Currently, he is training for the Mumbai Marathon 2020 with guidance from GOQii Coach Divya Bhat. He is also using the GOQii RunGPS tracker specifically for this.

When we asked him about the changes he inculcated in his daily life, this is what he had to say:

The first change I made was, to my sleeping pattern. I woke up early and went to bed early. Every morning I would go cycling with my 7-year-old daughter Angel. I led a very inactive and sedentary lifestyle with a job profile that didn’t involve much physical activity. In order to gain control over my mind and to stay focused, I sought help from my mind mentor Sandeep Maheshwari Sir.

Decreasing my junk food intake was a crucial step as this allowed me to progress further with my goals. I also reduced my sugar intake, which I totally cut down over a period of time. My fluid intake, mainly water increased considerably to a level that I drank at least 3 litres of water per day. I never used to eat breakfast before, but developed that habit which helped me very much later on. Nuts, fruits and salads were added to my diet to make breakfast more clean and healthy.

The toughest challenge was to quit smoking and my alcohol intake completely. I quit them both eventually. I developed the habit of carrying a lunchbox from home to work so I can avoid outside food as much as possible. Meditation became an everyday routine along with bodyweight workouts at home by following my health mentor Guru Mann

To have a better understanding of my body, I made it a habit to do an annual full body checkup on my birthday and know where it stands health-wise. I do oil pulling for 20 minutes every morning with virgin coconut oil became a habit. With guidance from wellness mentor and GOQii Master Coach Luke Coutinho, I began Intermittent Fasting and then moved to Dry Fasting. I would fast every Tuesdays and Saturdays for 16 hours, consuming my meals before 7 pm to reset my biological clock. Following these minute changes, I was able to transform my health. Determination and focus are what it took for me to be what I am today and I’m really proud of myself.

Was it really that difficult?

Yes! To stay focused throughout and be motivated is a challenge but would you rather lead an unhealthy life or have more focus & energy? The choice is yours! With simple changes to your everyday life, you can achieve similar goals as Jayanand Wagh and all it requires is relentless dedication. This story is an example to people who believe that it’s too difficult to bring about such changes in your health. Try this holistic approach towards health today and feel the change yourself.

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Head in the Right Direction with GOQii RunGPS!

Wouldn’t it be great if there was a device that tracked your route during your daily run and provided comprehensive data that could be analyzed to help you bring out the best from each session? Now, you have the most affordable way to do just that with the all new GOQii RunGPS!

Run Towards a Healthier Tomorrow
On 20th January, GOQii launched its first in line smart wearable for 2019, the GOQii RunGPS which comes with an integrated GPS tracker that tracks your walking, running, cycling and other activities. It also comes integrated with Marathon Coaching delivered by GOQii Play – an interactive video platform. RunGPS has the best in class features that no other competitor offers with the lowest price point in the market today that is INR 4,999 along with 3 months of coaching.

Targeted at the running community that trains and coaches for marathons, treks and other running heavy sports, GOQii RunGPS provides guidance with the best in the business. GOQii has signed ace runners and doctors as consultants that offer their expertise to the users. Apart from professional trainers and doctors, GOQii has on board ‘Ranveer Allahbadia, Jeet Salal, Gaurav Taneja, and Abhinav Mahajan” who are India’s biggest fitness stars on social media platforms like Youtube, Instagram & Facebook. Sardara Singh, former Captain of the Indian Hockey Team, is also on the GOQii Platform training and guiding users towards a healthier lifestyle.

GOQii RunGPS-01GOQii RunGPS-02
GOQii RunGPS tracker has six screens that track steps, distance, pace, calories burnt, heart rate and duration. The device also tracks activities and sleep, comes with an integrated USB charger that can easily be connected to any power bank, adapter or laptop. The device can be connected wirelessly via Bluetooth to the GOQii iOS and Android app. You can also get details about your activity, be it running, cycling or a workout, once you sync your device with the app. The app will then provide you with all the necessary data you need to take your sessions to the next level. The device also comes with a GOQii family care plan that offers a personal coach and personalised doctor consultation for the subscription period of 3 months for one selected member. The purchase of the band also has tax benefits under section 80D. The subscription also offers access to GOQii Play, which is the premium video content service by GOQii that has videos across topics viz Exercise, Yoga, Nutrition, Mental & Emotional Wellbeing.

Launching the product, Mr. Vishal Gondal, our Founder and CEO says that GOQii has always aimed at looking at simple, affordable and adaptable options for preventive healthcare. According to our recent fifth edition of India Fit Report, running has increased from 22% in 2017 to 33% in 2018 among Indians, which is a gradual progression from walking. Therefore, launching the first-in-class wearable device for running was the next best step. GOQii RunGPS will greatly aid our players (users) to run better towards a healthier lifestyle. Running has been known to improve mental and health functions, lowering depression levels, increase stamina, boost immunity and maintain a healthy BMI. Our RunGPS will surely benefit all health enthusiasts.

GOQii RunGPS is available on the GOQii Store and on Amazon.in. Other services that GOQii RunGPS provides access to are: GOQii Play – a premium video channel for all health and fitness related content, GOQii Health Store – a curated market place to provide healthy, organic products that include food items, supplements, neutraceuticals, sportswear and exercise equipment and GOQii Arena – a platform that helps connect like-minded individuals focused on health and fitness.

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