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March 19, 2020 By Anusha Subramanian Leave a Comment

Social Distancing & What You Need To Do!

Missing out on your daily diet of social interactions? Feeling anxious and irritated about being cooped up at home? Well, we have no choice but to adhere to the directive that has been put out in the wake of the recent widespread and rapid outbreak of the Coronavirus infection across the world, including India.

As few states and cities across India confront the rapid spread of COVID-19 cases, doctors say that the next two weeks is the mitigation phase of the outbreak. The virus has already spread into our communities, so now, the idea is to mitigate or reduce the risk and damage from the disease.

Newspapers, TV channels and social media are abuzz with updates revolving around COVID-19. Schools, colleges, gyms, clubs and religious places of worship have been shut till the end of the month. Public gatherings have been banned and most businesses have asked their employees to work from home.

In the wake of all this, the buzzword doing the rounds is Social Distancing. A phrase that has never seen mention in normal course but since the past week, it has been drilled into our heads constantly, reminding us to maintain distance from one and all. Social Distancing is going to be the key phrase that is going to remain for the next few weeks to come.

What is Social Distancing?

In simple terms, it means maintain distance or avoid contact with another individual. In the current scenario, it refers to staying away from another individual so as to avoid catching the virus yourself and to also avoid passing it on.

According to the World Health Organisation (WHO), one should maintain at least 1 meter (3 feet) distance between yourself and anyone who is coughing or sneezing because when someone coughs or sneezes, they spray small liquid droplets from their nose or mouth which may contain the virus. If you are too close, you can breathe in the droplets, including the COVID-19 virus if the person coughing has been infected.

Lots of us might be relatively healthy or so think we are and hence feel that we might be able to withstand the rigors of an infection, but there is a concern about spreading it to vulnerable individuals and also the pressure it can put on our healthcare system if we are unable to stop the spread.

According to doctors and also directive by WHO, everyone has to practice social distancing as it helps to stop or slow the spread of infectious diseases. It means less contact between you and other people. Social distancing is critical at this point in time as COVID-19 is spreading fast and how.

It is spreading through:

Direct close contact with a person while they are infected or in the 24 hours before their symptoms appeared
Close contact with a person with a confirmed infection who coughs or sneezes
Touching objects or surfaces (such as door handles or tables) contaminated from a cough or sneeze from a person with confirmed infection, and then touching your mouth or face

According, to doctors staying home as much as possible, even if you believe you aren’t infected, is the type of altruistic decision that, when performed en masse, has the potential to slow the infection rate. When you maintain social distance as recommended, the harder it is for the virus to spread.

What Should One Do?

It is all about getting back to simple actions that can help reduce the risk to you and others.

Staying away from people if you are sick. In the current COVID-19 scenario stay more than 1 meter from people). When at home and if you are sick, ensure you are inside your room – that is the most important thing you can do.
Practicing good hand and sneeze/cough hygiene
Washing your hands frequently with soap and water, before and after eating, and after going to the toilet
Cover your cough and sneeze, dispose of tissues, and use alcohol-based hand sanitizer,
Regularly disinfect high touch surfaces, such as tables, kitchen floor, and tables and doorknobs
Increase ventilation in the home by opening windows or adjusting the air conditioning
Visit shops sparingly and buy more goods and services online
Consider whether outings and travel, both individual and family, are sensible and necessary

All these simple things if followed well during social distancing will help slow the spread of disease in the community. Think of this as an ethical and moral obligation towards our society and curb your activities, practice social distancing and substitute it with safer alternatives such as was video calls, skype, hangout meetings and calls instead of in-person meetings. Let us all work towards and support our Government and our doctors who are tirelessly working towards containing the spread of COVID-19.

For more information about the Coronavirus, building immunity and home workouts during social isolation or self-quarantine, visit GOQii Play. You can also purchase N95 Masks and sanitizers from the GOQii Health Store within the App.

#BeTheForce

February 23, 2019 By GOQii 4 Comments

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.

March 16, 2016 By GOQii Editor Leave a Comment

“It is not about losing weight but, it is the way you look at things and how you manage it”

Every player of GOQii is a new story with a new experience. Today we bring you the story of a not so fit housewife and entrepreneur to a fit housewife and entrepreneur now. She credits GOQii Coach for bringing about the positive lifestyle change in her and getting her on a health trail. Here is Ruchi Sandhu’s story in her own words.

I have never been a fitness freak and I was on the heavier side. I was conscious about my weight gain and had gained weight over a long period of time. I was neither paying any attention towards my weight gain nor was I trying to reduce it. I also did not bring about any change in my diet. To sum it up I was just not paying too much attention to my health and overall well-being.

Then, during my regular check with my doctor, she suggested I do an Insulin test. In that test, it was revealed that I was Insulin resistant and, therefore, my sugar levels were down. I was on medication to control my insulin levels but the doctor suggested that only medication is not going to improve the situation. I was asked to get active and also bring about changes in my diet. These were the only ways to bring down the insulin levels to the required levels I was told.

Before:

Insulin resistant
Weight Gain-79 kgs
Has a personal trainer – Though no control on her diet
On a crash diet – Eating less
Skip dinner – Munch on unhealthy snacks

Soon after the doctor’s advice, I joined the gym and then my husband’s friend suggested that he has got a GOQii band and that I must try it too. I said ok and got the GOQii band and got associated with my personal coach Disti Shah.

Believe me, when I say this that I have never been happier with myself. My main health goal when I started on GOQii was to reduce my weight and with that, the Insulin levels would also come down. I worked along with my coach towards achieving this goal.

Disti helped me make small changes such as what I eat when I eat, how much I eat etc. She disciplined me in my eating habits. I am very conscious now of what I eat, how much I eat. It has been a wonderful experience for me in the last one year or so ever since I got GOQii as my insulin levels have come down.

I am more disciplined now with regard to eating. I used to have a very sweet tooth and my coach put me on a sugar-free challenge. The first time I failed miserably. But, my coach did not give up. After a few days, she once again out me on a sugar-free challenge. And the second time around I was able to resist myself off sugar. Whenever I get a sweet craving I replace it with dates. I have also controlled my midnight cravings for sweets. .

After:

Eating at regular intervals – Not skipping any meals
Weight reduced to 73 kgs and automatically Insulin levels have come down
Took on the sugar-free week challenge – replaced sweets with dates
Urge of having sweets has reduced
Added pre – workout and post workout meals – thus her energy through the workout is consistent

Off late I have not been able to work out so much as I am on some medication and my gynecologist has asked me to do strenuous workouts. But, my health goal remains the same. I want to lose some more weight. Disti has been largely helping me with my healthy eating habits and has also given me some home workout options. I am trying to do whatever I am able to do.

The one thing I have realized with GOQii is that it is not about losing weight but, it is the way you look at things and how you do it. For me personally, it has been a positive lifestyle change.

I am a kind of person who does not like to take advice from anyone but Disti has been able to break that has changed my perspective and outlook towards life. I am a better off now than I ever was. I thoroughly enjoy the personal attention I get from my coach. The best part of all these changes is that my husband is very happy with me for having taken all the efforts and watching it pay off for me.

Ruchi Singhvi looking her best

What does Coach Disti Shah have to say about Ruchi?

As a coach my dream to get a player who follows your guidance and suggestions. Ruchi is one of those few people who has really taken the GOQii journey seriously and made sure to reach her targets. The dedication and self-determination of Ruchi towards her target, got me also excited to work with her. The two of us never had a coach and player relationship, it was more a friendly chat and discussion that we used to have.

Her health goal was to decrease fat percentage and insulin resistance, which she achieved by sheer dedication towards diet and exercise. This is just a beginning of a long journey and she really defined the journey well by saying: “It’s the journey that matters and not the destination”.

Achievements of Ruchi:

Insulin level dropped from 48 to 21.
Decreased body fat percentage.
Regular exercises.
More focus on fruits and salads.
Increased protein intake, by making sure, each major meal has the protein source.
One week of No Sugar challenge was completed and thus continuing to reduce sugar intake further.
Short and frequent meals.
Updating logs at regular intervals even when traveling abroad.

October 20, 2026 By GOQii Leave a Comment

Dussehra 2026: 10 Unhealthy Habits to Leave Behind

This Dussehra, on Tuesday 20 October 2026, as Ravana’s effigy burns, pick one unhealthy habit to leave behind as well.

Dussehra, or Vijayadashami, marks the victory of good over evil: Lord Rama’s triumph over Ravana and, in many parts of India, Goddess Durga’s victory over Mahishasura. It comes at the end of nine days of Navratri, and for many families it is a day of puja, Ravan Dahan, shared meals and fresh starts.

Ravana is often shown with ten heads. In that spirit, here are ten everyday habits that quietly hold our health back, with a simple swap for each, plus practical tips for coming off the Navratri fast, enjoying festive food and staying safe at Ravan Dahan.

Dussehra at a glance

Dussehra 2026 falls on Tuesday 20 October, the day after the nine nights of Navratri.
Pick one habit, not ten. Small, steady changes last longer than big festive resolutions.
Break your fast gently. Start with water, fruit and light, home-cooked food before heavier dishes.
Enjoy the sweets, in smaller portions. Share, savour and balance them with lighter meals.
Take care at Ravan Dahan. Keep a safe distance, and if you have asthma or a lung condition, avoid the smoke and carry your inhaler.

10 habits to leave behind this Dussehra

One for each of Ravana’s ten heads. You don’t need to tackle them all. Pick the one that matters most to you and start there.

1. Sitting for hours at a stretch

Long, unbroken sitting is linked to poorer health, and the WHO advises that everyone should limit time spent sedentary.

Swap: stand up and move for a few minutes every 30–60 minutes, and try a few simple office workouts through the day.

2. Not moving enough

The WHO recommends at least 150 minutes of moderate activity a week for adults, plus muscle-strengthening exercise.

Swap: a 30-minute brisk walk five days a week gets you there. Garba and dandiya count too.

3. Extra sugar in your chai and drinks

Sweetened chai, packaged juices and soft drinks add up fast. High sugar intake is also a major driver of fatty liver, now very common in India.

Swap: cut the sugar in your chai by half a spoon each week, and choose water, buttermilk or nimbu pani without sugar.

4. Too much salt

Pickles, papad, namkeen and restaurant food push salt intake well above the WHO’s limit of less than 5 g a day, raising the risk of high blood pressure.

Swap: taste before you add salt, and keep pickles and papad to an occasional treat.

5. Too few fruits and vegetables

The WHO recommends at least 400 g of fruit and vegetables a day, about five portions.

Swap: fill half your plate with sabzi or salad at lunch and dinner, and have one fruit as a snack.

6. Fried and packaged snacks as everyday food

Namkeen, chips and biscuits are easy to eat without noticing, and they are high in salt, sugar or fat.

Swap: keep roasted chana, nuts, makhana or fruit within reach for the 4 pm hunger.

7. Late nights and short sleep

Regular short sleep affects your mood, focus and appetite, and is linked to weight gain.

Swap: set a regular bedtime, and put your phone away 30 minutes before it.

8. Letting stress run unchecked

Ongoing stress affects sleep and blood pressure, and often pushes us towards unhealthy food.

Swap: try 5 minutes of slow breathing, a short walk or a call with a friend when the day gets heavy.

9. Tobacco and too much alcohol

Tobacco kills more than 7 million people a year worldwide, and both smoked and chewed tobacco cause serious harm. Alcohol adds to the risk of liver disease, high blood pressure and some cancers.

Swap: if you use tobacco, make Dussehra your quit date. Counselling and medication can more than double your chance of quitting, so ask your doctor or call India’s free National Tobacco Quitline on 1800-11-2356 (8 am to 8 pm, closed Mondays). If you drink, set alcohol-free days each week.

10. Skipping health check-ups

High blood pressure, diabetes and fatty liver often cause no symptoms for years.

Swap: book a basic check-up this month, covering blood pressure, blood sugar, cholesterol and a liver function test, especially if you’re over 30 or have a family history.

Breaking the Navratri fast gently

After nine days of fasting or eating only vrat foods, your body is used to smaller, simpler meals. Jumping straight to a heavy, fried festive lunch can leave you bloated and uncomfortable.

Start with water. Drink a glass of water, coconut water or nimbu pani without much sugar.
Begin light. Fruit, a bowl of curd, khichdi, moong dal, or a simple vegetable with roti are easy first meals.
Add protein early. Many fasting days are low in protein. Dal, paneer, curd, eggs or sprouts help you feel steady.
Bring back grains gradually. Have a normal portion of roti or rice, not a double one.
Save the rich dishes for later in the day, and keep portions small.

If you have diabetes, take medicines that affect blood sugar, or are pregnant, check with your doctor about safe fasting and breaking the fast, as large swings in meals can affect blood sugar.

Enjoying festive food without overdoing it

Dussehra is a time for jalebi, fafda, kheer and family meals. You don’t need to skip them, just enjoy them with a little thought.

Eat a proper meal before you go visiting. Arriving hungry makes it easy to fill up on sweets and fried snacks.
Pick your favourite and skip the rest. One jalebi or one piece of mithai you really love beats a little of everything.
Share sweets. Split a portion, or take a small piece.
Balance the day. If lunch is heavy, keep dinner light: dal, sabzi and roti, or khichdi.
Gift healthier. Dry fruit, roasted nuts, fresh fruit baskets or homemade laddoos with less sugar make thoughtful gifts.
Keep moving. A family walk after the festive meal is good for digestion and for spending time together.

Staying safe at Ravan Dahan

Watching Ravana’s effigy burn is a highlight of the day, but the fireworks, smoke and crowds bring some real risks.

Keep a safe distance from the effigy and fireworks, and follow barriers and volunteers’ instructions. Keep children close and hold their hands in crowds.
Wear cotton clothes, not loose synthetic ones that catch fire easily.
Avoid the smoke if you have asthma or a lung condition. A pulmonologist quoted by ETV Bharat notes that even brief exposure can set off symptoms. Watch from upwind or further back, wear an N95 mask, and keep your reliever inhaler with you.
Keep taking your regular medicines, including preventer inhalers, even if you feel fine.
For minor burns, hold the area under cool running water for 20 minutes, and don’t put creams, oil, butter or toothpaste on it. Cover it loosely with cling film or a clean cloth, and get medical help for large, deep or facial burns.
Plan your way home before the crowd starts to leave, especially with children or older relatives.

The bottom line

Dussehra celebrates good winning over evil, and it’s a natural moment for a fresh start. You don’t need to change everything at once. Pick one habit from the ten, make one simple swap, and keep it going until Diwali and beyond. Enjoy the festivities, break your fast gently, and stay safe around the fire and smoke.

Pro Tip: Choose your one habit and track it in the GOQii App, whether that’s steps, sleep, water or sugar in your chai. Your GOQii Personalised Health Coach can help you turn this Dussehra’s resolution into a habit that lasts.

Frequently Asked Questions (FAQs)

When is Dussehra in 2026?

Dussehra, also called Vijayadashami, falls on Tuesday 20 October 2026, the day after the nine nights of Navratri.

What does Dussehra celebrate?

It marks the victory of good over evil, remembering Lord Rama’s victory over Ravana and, in many regions, Goddess Durga’s victory over Mahishasura.

What should I eat after the Navratri fast?

Start light: water or coconut water, fruit, curd, khichdi, moong dal or a simple sabzi with roti. Add protein early, and save rich, fried dishes for later in the day in small portions.

How can I enjoy festive sweets without overeating?

Eat a proper meal before visiting, choose the one sweet you love most, share portions, and keep the next meal light. A family walk after the meal also helps.

Is the smoke from Ravan Dahan harmful?

Smoke from burning effigies and fireworks can irritate the lungs, and even brief exposure can trigger symptoms in people with asthma or other lung conditions. Watch from a distance and upwind, wear an N95 mask if you are sensitive, and carry any inhaler you use.

What should I do for a minor burn?

Hold it under cool running water for 20 minutes, and don’t apply creams, oil, butter or toothpaste. Cover it loosely with cling film or a clean cloth, and get medical help for large, deep or facial burns.

How do I make a health resolution stick?

Pick one specific habit, such as a 30-minute walk five days a week, rather than several at once. Tie it to a set time of day, track it, and tell someone close to you so they can keep you going.