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Top 10 Weird Excuses We Make To Skip A Workout

excuses to skip a workoutPulling someone out of bed for a workout can really be a task! In the field of health and fitness, we have come across people giving some very fickle excuses that are just not valid. We are writing this article not to help you make those excuses, but to convey the fact that these excuses are invalid. We need to get stronger and workout harder!

Top 10 Excuses We Make To Skip A Workout 

  1. I Just Ate A Meal: We agree there should be a good 2 hour gap between your meal and workout but does this qualify as a reason to not workout? If you have just eaten your lunch, schedule your workout towards late noon or evening. But, include it in your “to-do” list. Do not skip it.
  2. I am not going to wear my “brand new” shoes for a run: If you aren’t wearing them, then why did you buy them? To walk the ramp or just look at it and feel good? Unless you are heading for some mud run or splash in a mucky puddle, they are going to remain the same. Shoes are meant to get dirty. It is very important you wear the new shoes and run as you need to break into them as well.
  3. I Can’t Afford a Gym: One doesn’t need to go to the gym to be fit. The roads are your playground and your coach is your motivator. Running, trekking, walking and stair climbing are some accessible and free ways to get fit. In fact, you can even tune in to GOQii Play sessions or subscribe for GOQii Pro classes for one-on-one coaching from fitness experts. The sessions are pretty affordable too and you can do it from the comfort of your home!
  4. I Don’t Have the Time: This one is probably the most common excuse. A workout does not need to last for an hour. 15-20 minutes is also good enough. If that too sounds like a lot to spare for your health, then you should definitely be working out because such a thought itself is an indicator of stress. Set your priorities right! Break into some HIIT‘s (High Intensity Interval Training).
  5. I Feel Sick: Now this sounds like a genuine one. A viral fever, dizziness or any condition that requires extra care are excused. But, days when you suffer from a mild headache, feel heavy, PMS or just not feel a 100%, a little exercise will actually help. Your body needs to get rid of the toxins.
  6. I’m Too Tired: Next time, tell yourself, “10-15 minutes of a quick workout and I shall head home for a nap”. As a result of this you shall end up taking a nap with more satisfaction and contentment.
  7. Blame My Crazy Travel Schedule: This is the time when Tabata, body-weight exercises, living-room workouts and other HIIT’s will make more sense to you. Most hotels already have the facility of an in-house gym. Avail that. Or else, take a brisk walk and explore your new surroundings. One more tip that comes handy is to book your room above the 3rd floor, so that you get a chance to climb the stairs.
  8. I Worked Out Yesterday: One bite of pizza doesn’t harm you. Similarly, one day of activity is not going to help the goals you have set for yourself. We need to be consistent for at least 21 days till it becomes a habit (rest days included). It’s a lifestyle change. The old saying, ‘Tomorrow never comes’ still holds true.
  9. My Buddy Did Not Turn Up: OK! This is serious! You need some serious motivation. Go solo, that’s alright. More often than not, we are so dependent on our friends for any outdoor activities and this holds true for workouts as well. You can’t always wait for company to workout.  You are your own individual and cannot allow someone else to impact your fitness goals.
  10. Bad Day at Work/Home: This calls for some “me” time then. Trust me, a workout will definitely make you feel better. It will refill your confidence, relieve your stress and elevate your mood. Whenever you feel like ‘it wasn’t your day’, get your favorite workout into the picture and work off that tension.

Remember that the only person standing in your way is ‘YOU’. Go ahead and take a step towards a healthier lifestyle. Your body will thank you for it! Did we miss out on anything? What are the most common excuses you have heard? Share them with us in the comments below!

Find more articles on getting fit and living a healthier lifestyle here. To never skip a workout and stay motivated at all times, join a live and interactive GOQii PRO class conducted by a certified expert. Book a class now from the GOQii App.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Why Do We Gain Weight During Winter?

gain weight during winterHave you noticed that you tend to gain weight during winter? While there are many factors at play here, is it true for everybody? If you’re one of those who gain weight during winter, it is best to know why it happens and take necessary measures to prevent it!

Let’s Analyse Why We Gain Weight During Winter

  1. Less Water Intake: As we aren’t thirsty and neither do we sweat as much as we do during summer, we tend to drink very little water which makes us lethargic and fatigued. The usual signs like dry and flaky skin is an indicator that one is not having enough water. We use moisturisers instead and not increase water intake which gives more room for frequent infection and dehydration leading to headache and dry cough
  2. Not Exercising Enough: With the pleasant winter chills, it is a little difficult to get off the couch or bed. This leads to fewer calories being burned and as a result, weight gain!
  3. Increased Production of Melatonin: Less sunlight and shorter days affect our hormones and some people tend to produce more of the hormone melatonin which controls our sleep-wake cycle. This increased production of melatonin induces sleep when it is not the time to sleep, making one lazy, lacking motivation and energy. It also increases appetite and leads to eating more.
  4. Increase in Metabolism: While this sounds great, it doesn’t really support your weight loss goals during winter. The sudden increase in metabolism will burn more calories to keep you warm but it will also make you hungrier.
  5. Staying Indoors: makes us lazy and bored. When bored, we begin binge-watching followed by binge-eating comfort or fried food which is high in sugar and salt. It doesn’t take a genius to figure that this contributes to weight gain as well.  

How Do We Prevent Gaining Weight This Season?

There is an effective way to break the vicious cycle of more sleep, less healthy food and little to no exercise! Here’s how you can avoid gaining weight during winter.

  1. Choose Foods Wisely: Choose healthy, home-cooked meals such as soups. Opt for green tea. You can even add natural spices to your meals which are warm and benefit your health. Choose foods which can be paired with others or can be eaten any time of the day. Swap options like sauces available in markets to homemade hummus or dips.
  2. Pick a Hobby: Concentrate on other things like hobbies, sports, painting or reading books. You can even clean your house if you’ve been postponing it. Do something that engages you instead of finding comfort in food.
  3. Time Your Sleep: Maintain sleep timings which will set your circadian rhythm and help you stay active through the day or take power naps in the afternoon instead of sleeping for long hours
  4. Exercise: Plan indoor activities and exercises like yoga, skipping, stair activities which will help you be active more regularly. In fact, you can tune in to GOQii Play and browse some indoor workouts by fitness experts or yoga and meditation by yoga specialists. You can even opt for making group plans which have less chances of failure. If you can’t find a group, join our LIVE, interactive, GOQii PRO sessions conducted by experts within the GOQii App. 

That’s all! Mind what you eat, sleep on time and exercise regularly to not gain weight during winter. We hope you found this article useful! Please leave your thoughts in the comments below.

For more on weight loss, fitness and being healthy, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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The Hidden Longevity Divide in India: How Urban Health Expectations Are Declining

The life expectancy in India has steadily increased over the years. We live longer lives compared to our past generations, and that is something to be proud of. However, a hidden reality lies beneath these figures.

The years that remain free from illness known as Healthy Life Expectancy haven’t increased at the same rate as our lifespan.

World Health Organisation (WHO) data from 2021 indicates that our healthy life expectancy at birth was approximately 58 years, a slight increase from 54 years in 2000, despite our overall life expectancy rising much faster.

The implication is clear: Urban Indians are living an increasingly larger portion of their lives afflicted by diseases. We aren’t just adding years to life; we are adding years of life with conditions like diabetes, hypertension, and cardiac issues.

To understand the forces creating this hidden divide and how to close it, let’s look at the “Four Horsemen” of urban health.

  1. Pollution: The Invisible Ager

The air pollution problem in India is vast. According to the landmark Global Burden of Disease (GBD) Study, an estimated 1.67 million deaths in India were associated with air pollution.

The effects of breathing toxic air in cities like Delhi, Mumbai, and Kolkata are not restricted to the lungs. It leads to systemic inflammation, accelerating ageing from within. It increases the risk of:

  • Heart attacks and strokes
  • Insulin resistance
  • Metabolic disturbances

Toxic air is an everyday stress factor that your body fights 24/7.

  1. The Urban Plate: Stuffed with Calories, Starved of Nutrients

The food environment in our cities has transformed. Traditional, home-cooked meals are being replaced by ultra-processed foods, sugary drinks, and industrial bakery products.

These foods interfere with your metabolism long before you see changes on the weighing scale. They cause spikes in insulin and inflammation—major drivers of Metabolic Syndrome.

In select cities, over 30% of the adult population faces metabolic syndrome (a combination of obesity, hypertension, and high cholesterol). This isn’t just a statistic; it is a warning that the disease burden looms large.

  1. The “Sitting” Epidemic

Physical inactivity is a public health crisis. Worldwide, almost 31% of adults do not fulfil the lowest standards of physical activity. In India, the urban corporate culture of long commutes and desk jobs exacerbates this.

Inactivity accelerates:

  • Glucose metabolism deterioration
  • Muscle wasting
  • Obesity

A 30-minute workout is great, but it cannot fully reverse the consequences of sitting in a chair for 10 hours. We need to move throughout the day, not just at the gym.

  1. The Reactive Trap: Late Diagnosis

The most devious aspect of this health shift is its timing. Issues like fatty liver or insulin resistance can lie latent for years before symptoms appear.

Most urban Indians visit a doctor only after symptoms develop. This “reactive approach” means we miss the golden window for early intervention and reversal.

Flipping the Script: How Digital Health Can Help

Here is where the picture stops being dark. Digital health isn’t just a tech trend; it is the tool we need to close the longevity gap.

  • Wearables & AI: Continuous Glucose Monitors (CGM) and fitness trackers make invisible patterns visible. You can see exactly how that samosa or that stressful meeting affects your body in real-time.
  • Upstream Care: We need to move from episodic care (hospital visits) to daily awareness. Postponing the progression of diabetes by even a few years can drastically improve your quality of life.

Conclusion: From “Living Longer” to “Living Well”

There is a strong urge to celebrate increased life expectancy, but a lifespan without vitality is not a success. A nation that lives longer but stays sick for longer incurs a heavy cost—both financial and physical.

Closing this gap demands broad changes: cleaner cities, better food choices, and intelligent workplaces. But it also requires you.

India’s hidden longevity divide is not inevitable. It is the consequence of choices we can change. The goal is to ensure your Healthspan (years of health) increases at the same rate as your Lifespan.

That is the point when “to live longer” will finally mean “to live well.”

Ready to close the gap and take control of your healthspan? Reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Ideal Weekly Workout Routine For Beginners

weekly workout routine for beginners

As health is among the top priorities in our life, being healthy, immune to all types of infections, diseases and getting fit are the avenues for the same now. If you’re thinking about getting fit, and as we have stepped into the new year, don’t just take up a gym membership but work on consistency and have a plan.

As per the American College of Sports Medicine recommendation, a healthy person needs at least 30 mins of exercise every day to maintain physical health, mental health, immunity, and prevent chronic diseases for all age groups. So, here’s an ideal weekly workout routine for beginners you can follow and stick to!

Get Motivated For Your Weekly Workout Routine 

Every day of the week may not go as we plan. But if we are determined to be fit, we can set aside some time for exercise every day. If you are a beginner, creating a workout schedule for every week would be a better choice than just having a vague idea about staying active every day. Find out a strong reason for yourself as to why you need to workout every day. This should be a reminder to maintain consistency in order to achieve your goal.

Getting Started On Your Weekly Workout Routine 

Beginning a workout can be confusing and intimidating as to where and how to start. Once you find out the ideal time, duration, and location for you to exercise, think about the obstacles that can come your way. Slot a backup time to avoid missing the workout.

For example, if you set a goal to walk for 30 mins, completing about 5-6k steps, and that doesn’t happen due to some unplanned situations, walk more at work, take the steps instead of the elevator, walk while you talk over the phone just to complete the intended number of steps for the day.

Here are some points to remember before you begin:

  • Start with short duration but be consistent: It can be 15-20 mins workout rather than an hour of workout at a stretch in a day. Make sure to plan your workout for at least 5 days in a week with a short term specific, measurable goal.
  • Keep a track of how your energy levels are getting better: Notice what other benefits you are getting out of exercise like improved quality of sleep, reduced stress, and increased appetite instead of just keeping a track of numbers on your weighing scale or inch loss.
  • Plan your workout: Schedule it according to your entire week’s schedule taking into consideration your work, personal life and family time, etc.
  • Choose different types of workouts: Pick activities that you are interested in and you are comfortable doing. Make a list of physical activities that you enjoy. It can be dance, running, walking, sports like football, badminton, tennis, volleyball, basketball, cricket, weight training, or yoga.

Week 1

weekly workout routine for beginnersDay 1: Cardio exercises

  • Start with 5 minutes warm-up exercises at a slow to moderate pace to slowly increase the heart rate 
  • Switch to 20 mins of cardio exercise. It can include aerobic exercises, brisk walk, interval running outside, cycling, stationary bike, swimming, Zumba or any type of dance, or any type of sport. Pay attention to your energy level and breath. You should ideally be able to talk without going out of breath while exercising to know your comfortability. People who want to do running can begin with 1 min of running and 3 mins of walking initially. 
  • Stretch for 5 mins to cool down to gradually bring down the heart rate back to normal 

Day 2: Strength training

  • Warm-up exercises for 5 Minutes 
  • Easy Strength training exercises for 25 mins: As a beginner, it’s better, to begin with, bodyweight training initially. Some of the exercises that come under this can be jumping jacks, push-ups, squats, lunges, burpees, mountain climbers, shoulder bridge, crunches, planks and reverse lunges with just one set each and about 10 repetitions each. There can be 10 seconds of rest in between each set. 
  • Cooldown workout for 5 mins

Day 3: Yoga/Dance

  • Warm-up with 5 Surya namaskars/ jumping jacks
  • Easy Standing and sitting Yoga postures or Dance of your choice for 25 mins. It’s always better to learn yoga postures through a trainer to learn about breathing patterns and the correct postures.
  • Cooldown workout for 5 mins  

Day 4: Strength training

  • Warm-up exercises for 5 Minutes 
  • Easy Strength training exercises for 25 mins. This can be repeated the same as day 2.
  • Cooldown workout for 5 mins 

Day 5: Cardio exercises

  • Warm-up exercises for 5 Minutes 
  • Easy Cardio exercise for 25 mins. This can be repeated the same as day 1. 
  • Cooldown workout for 5 mins 

Day 6: Strength training

  • Warm-up exercises for 5 Minutes 
  • Easy Strength training exercises for 25 mins. This can be repeated the same as day 2
  • Cooldown workout for 5 mins

Day 7: Rest day 

Active rest, which means low-intensity exercise like stretching and casual walking, are suggested on this day to stay active, increase the blood flow to the muscles for good healing, and reduce soreness. 

Week 2

workout The routine of week 1 can be repeated on week 2 as well. People who are training for running can increase the duration of running to 3 mins of running and 1 min of walk.

  • Day 1: Cardio exercise for 25 mins with warm-up and cool down 
  • Day 2: Strength training exercise for 25 mins (15 reps of 1 set each) with warm-up and cool down
  • Day 3: Yoga, Pilates, dance, or stretching for 25 mins with warm-up and cool down
  • Day 4: Strength training exercises for 25 mins (15 reps of 1 set each) with warm-up and cool down
  • Day 5: Cardio exercise for 25 mins with warm-up and cool down
  • Day 6: Strength training exercise for 25 mins (15 reps of 1 set each) with warm-up and cool down
  • Day 7: Rest day

Week 3 and Week 4

kettlebellRepeat the same routine for week 3 while increasing the duration, speed, and intensity of the workout this week. Small changes can be made with your workout to keep it interesting. For strength training, 2 sets can be done with 12 repetitions. If you feel this routine is easy one can also try other workouts like HIIT, kettlebell, resistance band workout, and weight training depending on their energy level and comfortability. This can include exercises that involve different muscle groups of the body like shoulder, arms, chest, abdomen, back, hips, glutes, thigh, and legs. 

These workouts have to be done again with the combination of cardio workouts on alternate days with one day as a Rest day. People who are running can switch to 4 mins running and 1 min walking, if they are comfortable. The idea here is to gradually increase the intensity of the workout so that the body is getting adjusted to the workouts easily without any injuries and exhaustion. 

  • Day 1: Cardio exercise for 25 mins with warm-up and cool down 
  • Day 2: Strength training exercise for 25 mins (15 reps of 2 set each) with warm-up and cool down
  • Day 3: Yoga, Pilates, dance, or stretching for 25 mins with warm-up and cool down
  • Day 4: Strength training exercise/HIIT for 25 mins (15 reps of 2 sets each) with warm-up and cool down
  • Day 5: Cardio exercise for 25 mins with warm-up and cool down
  • Day 6: Strength training exercise  for 25 mins (15 reps of 2 sets each) with warm-up and cool down
  • Day 7: Rest day

Proper warm-up and cool-down exercises are critical here to prevent injuries and for better healing. Muscle soreness can be common during the first week of exercise. But don’t give up. You will slowly get over it as you continue the workouts. 

One needs to pay attention to their diet with good protein, complex carbs, and fibers. Not to forget good hydration and quality sleep. If you have any health conditions like heart problems, diabetes, back pain, neck pain, knee pain, vertigo, arthritis, post-COVID or balance-related issues, get the clearance from your doctor. Certain types of exercises can be contraindicated in some of the conditions. It’s always ideal to have a personal coach or fitness trainer to learn how to go about a proper exercise routine, balanced diet, and healthy lifestyle tailored for your health condition and body type. 

For any additional help on getting started from the comfort of your home, you can sign up for our live, interactive GOQii Pro Classes where our fitness experts will guide and motivate you. You can book a class now from the GOQii App. 

Hope this weekly workout routine for beginners helps you. Do let us know your thoughts in the comments below!  

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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