GOQii

Blog

Search Results for: running

By 5 Comments

Stay Fit While Traveling

Stay Fit While Traveling

Do you live out of your suit case? Does your job demand that you be travelling atleast 15 days in a month? And is too much of travelling your excuse to skip a workout? 

Well if all of the above is true then it should not be so. There can be no excuse to skip workout unless of course you are ill or injured. Otherwise travelling regularly out of the city should not hamper your workouts. I believe that if you are travelling, you have more options to workout and be active. Whether you travel for work or want to see the world, jumping from one hotel room to the next, indulging in breakfast buffets and lounging in front of a TV while you raid the mini fridge are not the best ways to stay fit.

With regards to the Healthy Eating you can go through the following blogs written by my fellow coach Satish Kurapaty :

https://goqii.com/blog/eating-right-even-while-partying/

https://goqii.com/blog/healthy-indian-street-foods/

More often than not excessive travelling does hamper normal routines. For instance if you have been working out in a gym, suddenly you might not have access to any equipment, if you have been running in your neighborhood there could be a situation where you no longer have a familiar path to follow and friends to accompany for a run and if you’re used to a good night’s sleep, suddenly you’re sleeping at odd hours in different time zones.

We are creatures of habit hence we are bound to follow our daily routine as per our habit which we have set for ourself (wake up at a particular time that we have set, eat all meals on time, work out on time and go to sleep at the same time). However, while travelling our whole routing gets hampered. We might not be able to do everything at the said time that you have been following back home.

But, nothing is impossible. Theer is a solution to every problem.

Here are some helpful tips to work out while travelling:

  1. Use the Airport: Airport is a huge area to walk, utilize it and if you have time to board – try to walk as much as possible within the airport premises instead of sitting around and reading a book or listening to music or watching a movie.
  1. Use the Hotel Room: You can work out in your Hotel room. Try to use TABATA as a workout. It will take only 4 min to compensate your GYM session. To get more information on TABATA you can ready the following
    Blog: https://goqii.com/blog/just-4-minutes-of-tabata-for-a-healthy-life/
  1. Site Seeing: Go for a walk – try walking EVERYWHERE. In a big city? If it’s nice out walk instead of taking a cab! Go for a jog around your new surroundings…just stay active.
  1. Beach Holidays: If you are planning a beach holiday, you have lots of options to do a workout. You can go for beach running, water sports. Water sports is a healthy sporting option that one can engage in. In water, you are forced to work harder and you are face to face with a wide range of challenges, which can present many more opportunities to boost your fitness regimen. Indeed, there are many water sport health benefits – no matter if you are kayaking, white river rafting, or even swimming.

Too many people take holidays knowing they will get fat, become overweight, and lose a level of their fitness, yet they do nothing to combat it.

So my advise to you would be that whether you have a gym or not, there is always something you can do to stay active. So follow some golden rules and you can enjoy your travelling be it for work or for a holiday without any guilt.

By 5 Comments

Excruciating Knee Pain- can’t workout? Here are some dos and don’ts

knee_pain

India is rapidly getting on the fitness path. However, many who have been active have suddenly become inactive due to injuries and largely these injuries pertain to leg or back. Knee pain and back pain being the most common among the young adults.

Knee pain today has become one of the most common orthopedic pain ailment among people of all age groups. What was earlier considered to affect people after about 60 years of age is now striking people earlier, reason being wrong foot wear, injury, bad and sedentary lifestyle, body weight, etc.

Let me cite my own example: I had injured my knee during the rainy season due to wrong shoes while performing an adventure activity. I couldn’t walk for few days as I had ruptured my ligament. It was a ligament strain. Thereafter, my knee became a hindrance for my workout. Doctor suggested rest and no workout.

I had to skip everything, right from running, working out, playing a sport. And I felt miserable and helpless that an injury stopped me from so many things. This is exactly the scenario with many of the people I consult. Most come up with the same issue of Knee injury so exercise is a NO NO, which is necessary for being fit.

First and foremost one needs to understand there are different kinds of Knee pain, it can be an injury, strained past injury, excessive weight, high uric acid, joint pain, arthritis. Depending upon what it is exactly that is giving the pain; there are different or similar solutions to it. In my case too, I spoke to different experts like Physiotherapist or My Trainer and I figured out that I need not stop exercising. I need to work on the strengthening of the knee and avoiding exercises that would worsen it.

In cases like High Uric acid and joint pain, of course dietary changes play a major role but exercises also need to be a part of recovery.

Things that would bother it more is exercises like Squats, that is why your doctor says start using western toilet and don’t sit down, as that motion would impact more on your knee and give pain.

Also avoid lunges, a form of exercise. Jumping moments as it would give shock to your joints especially the knees.

How do we still continue to be active with the knee pain?

What can be done? 

1. Exercise to strengthen it: Sit on a chair and raise your leg up and put it down again, repeat this for 10 times in a set of two. After few weeks, repeat the same exercise with little ankle weights, if you can manage.

2. Roll up a towel or a cloth: to form a cylindrical type format and keep that under your knee with the leg extended, try to press that with the knee and then release, repeat this for 4-5 times.

You can follow these two exercises for a better and stronger knee muscles.

3. Avoid running, squats, jumping movements

4. Eat foods that make your knee stronger Walnuts, Almonds, Milk and Milk products

5. In certain cases physiotherapy exercises will be needed.

6. Strengthen the supporting muscles like glutes( hip muscle), core muscles and leg muscles.

7. Stretching the leg muscles will also help as the stiffness in this part of muscle can cause difficulty in movement of the knee leading to pain.

8. Anti inflammatory and high antioxidants food like fruits, vegetables, fish, nuts.

9. Have food rich on Omega 3 like flaxseed and fish

10. Home made ghee of cow’s milk.

11. Maintain body weight.

12. Warm up well before any type of activity.

13. Opt for swimming as it helps a lot in knee issue.

14. Wear proper fitting shoes

15. Do not increase or decrease your activity. Keep it moderate.

16. Increase your Calcium & D3 uptake. Sources can be Milk, cheese, cottage cheese, egg yolk

( avoid for people have high cholesterol/ triglycerides), Ragi, Broccoli, Nuts, Fish.

All these points can make your knee pain better and make it more stronger and don’t stop yourself from workout if there is knee pain.

 

By Leave a Comment

CARBOHYDRATES’- Seven Engines of POWER SUPPLY

carbohydrates

Carbohydrates is the first source of energy to the body. It is one of the most important major nutrients, which also means we need it in major quantity. Thus, recommended to have about 60% in our daily food intake. It has one of the best advantages to our overall health.

  1. Provides Energy: Our body requires energy to do even simple activity like moving from one place to another and carbohydrates helps us in that. So whichever the activity is walking, running, playing a sport, working in office or writing a blog –all require energy.
  2. Elevates mood: Carbohydrates help you release Serotonin in our body which in turn will elevate your mood and give you the feel good factor. Remember the feeling when you have a spoonful of Dal rice or Hot phulka with vegetable when you are super hungry, exactly the same feeling. You feel relaxed and calm.
  3. Muscle Recovery: Talking about muscle doesn’t mean only sports person require them. We all have muscles in our body that go through wear and tear with our daily activities too. Thus, we all need this wonder nutrient to recover our muscles, as they need to restore their deposits in form of Glycogen( stored form of glucose)
  4. Helps prevent disease: The fibre that comes with this carbohydrates help us prevent many diseases like Diabetes, Hypertension, Heart problems , Constipation and many more.
  5. Weight loss: This point may grab your attention, as it really helps in losing your weight indirectly. When we have the much needed carbohydrates, the body will not take up protein as a source of energy to work, thus avoiding muscle loss and in turn keeping the body’ metabolism high.

Carbohydrate intake-> Protein Sparing-> Muscle intact-> Metabolism high-> Burn more fat -> Weight loss.

One more reason being, the slow release carbohydrates helps in slow release of insulin in body, which in turn can avoid weight gain.

  1. Good Memory: Glucose is the key brain fuel, which comes from carbohydrates and various studies have also shown that people who have a regular intake of carbohydrates have a better memory than the ones who avoid it.
  2. Fuel for fitness: Sports person, runners, people doing regular exercises, they all need carbohydrates as the first source of fuel before, during and after the activity. As the body will use it the most and they can’t afford to lose muscle as a source of energy. If the body loses a lot of muscle, the joint strengthening is compromised leading to injury.

There are various such benefits of carbohydrates which we miss by avoiding them in our daily intake. Carbohydrates have a bad name in weight loss industry, as they say excess of it will make you put on fat, well anything of that sort happens.

So my suggestion is do not avoid carbs. It has such an important role to play in our healthy and fitter lifestyle.

By 1 Comment

Wonders of Alfalfa sprouts

alfaalfa

Many of us know and eat sprouts as part of our daily diet. But, did you know that there is something called Alfalfa sprouts? Alfalfa sprouts are derived from alfalfa seeds and is thin white thread like substance with a green tiny top.

These sprouts are considered all season’s sprouts and hence can be eaten 365 days.

Alfalfa is known for its tremendous health benefits such as being high in protein, calcium and other minerals, vitamins in the B group, vitamin C, vitamin D, vitamin E, and vitamin K.

Sprouting alfalfa seeds is the process of germinating seeds after which it becomes ready for consumption. It needs just water and a jar. Sprouting alfalfa takes three to four days with one tablespoon of seed which yields up to three full cups of sprouts.

Alfalfa sprouts reduces the risk of heart disease, cancer and Osteoporosis and symptoms of menopause. It lowers LDL (bad cholesterol ) while increasing HDL (good cholesterol )and also helps boost immunity and gut system.

Handy recipes to consume Alfalfa :

Alfalfa sprouts should be thoroughly rinsed under running water and drained before eating them.

*The rinsed alfalfa sprouts can be added to green salad or it can be layered into a lean turkey or chicken sandwich.

*You can also top your burger with these sprouts.

* Add them to a pita stuffed with hummus, tomatoes and bell peppers.

*Top a serving of pasta or bean salad with alfalfa sprouts to enhance the flavor

*Roast them for not more than 30 minutes to prevent wilting to add in salad.

Alfalfa sprouts are supposed to be consumed fresh. It can be refrigerated for maximum two to three days once you open the thin film on it. Avoid if it turns yellow in colour. It should be crunchy, white and fresh.

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 […]