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STAIR climbing – One of the best exercises

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You can run a 5k but running up a couple of flights of stairs tires you out?  You can squat heavy and lunge with weights, yet walking up a couple of flights of steps makes it feel like a whole other workout?

Here’s a workout that can actually challenge your body, endurance and actual strength and stamina.

Climbing stairs is one of the best exercises when it comes to pure FAT BURN, strengthening the lower body, toning the butt, thighs, calves, losing inches from those love handles and belly and building great abs. Along with these benefits is the immense good it does for your lungs and cardio vascular system.

  • It is totally free and just about all of us can get access to a set of stairs
  • It leverages gravity and the heavier we are, the harder we’re forced to work and the more calories we burn
  • It is a relatively intense exercise that quickly increases our heart rate and in doing so can greatly improve our cardiovascular fitness
  • It helps strengthen and shape our most common problem areas like calves, thighs, buttocks and tummy
  • It is a very efficient way of burning maximum calories and is great for those of us with limited time to exercise
  • It can easily be mixed with other exercises, like walking, skipping and weight training, to maximize results and stair-climbing workouts are easy to build progression into
  • It can be done by almost anyone, regardless of fitness level
  • Because it is weight bearing, it helps build bone strength
  • It is low impact and safe for the knees (providing correct technique is used and a preexisting condition doesn’t exist)

The way forward with exercise is quality over quantity. Too many people fix a ‘one hour’ work out in their mind and if they can’t find time for that ‘1 hour’ they just don’t do it.

Aim for power workouts, 25 to 30 mins max, where you max out your reps, burn those muscles and really get your heart rate up. 35 to 40 minutes should include a great warm up and an extremely important cool down.

You can burn more calories walking/running up steps in 30 mins than a 1 hour run or walk, plus it challenges your body.

Start off with a couple of flights, Walk and run slowly. As you get better, run and then skip 2 steps at a time and run or walk.

In a nutshell –

Burns more calories: Stair climbing engages your body’s largest muscle groups to repeatedly lift your body weight up, step after step. Thus using your muscles to carry your own weight is far higher to running as compared.

Maximises your cardio efforts: It also raises your heart rate immediately thus maximizing your cardio benefits.

Increases core muscle strength: Climbing stairs is a great way to amp your core muscle strength.

Tones and sculpts your body: It also engages every major muscle in your lower body – glutes, hamstrings, quadriceps, abs and calves to exercise and thus tones your body better.

Low impact workout: You don’t have to ideally sweat it out while climbing stairs. Just a few stairs every day will give you a good workout.

Safety first: Never run down the stairs, be confident while running up, take a break when needed.

Start doing this regularly and soon, you will be running up flights of stairs, feeling fitter, younger, stronger and leaner.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

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Power of Your Immunity – Part 1

Power of Your Immunity

Over the years my work has led me to believe that we need a fundamentally different way of looking at health care. We need a system that works beyond simply just looking at the symptoms that brings people into the clinics and instead is actually able to look and improve health where it begins. Health does not begin in the 4 walls of a doctors’ office or a hospital, but where we live, we work, we eat, sleep, learn and play.

Are you struggling with disease, pain, taking more medicines and spending more time with the doctors? Are you still sick?

Are you scared of the onset of disease, of flu’s, of cancers ?

We may be living in a polluted world, with pesticide laden foods, water that we think is clean and pure, but may not be, breathing in oxygen that consists or several deadly carcinogens, using cosmetics and hair colours laden with chemicals, microwaves, eating toxic junk food… the list goes on..

And we keep running around, like headless chickens, searching for the next best healthiest option, getting sucked into fads, diet programs, dangerous exercise programs, believing in the media, in what our social circles say, in what Bollywood and Hollywood blinds us with.

Eminent Doctors/Nutritionists across the U.S have T.V. shows that inspire the masses with their latest take on weight loss pills that work… first there was green bean coffee extract, then there was raspberry ketones, then Garcinai Cambogia. If these worked, there would be no one struggling with weight issues.

Stop all of this, step back and really slow down.

Yes it’s a crazy world, and people are going to get sicker by the day, and there are going to be more Antibiotics, Cancer, Diabetes, Thyroid drugs that pharmas will continue to flood our communities with. But, guess what, it’s all of this that is not allowing us to get healthier.

Your body is designed to heal itself, if you give it a chance. I’m not saying stop medication. If it works, do it. But, aim to understand what got you on that medication, what’s the trigger and then sort that out so you don’t have to stay on medicines. Don’t get reliant on the medication and continue to live without making changes in your lifestyle.

The answer to disease prevention and cure is ‘IMMUNITY’. It is your body’s first and last line of defense against all diseases .

We all know that Nutrition, Exercise, Stress and Sleep are the aspects that work together to contribute towards a strong immunity.

Over and above this my first recommendation would be for everyone to understand their ‘lymphatic system, and how it works in each of our body’s.

Having a lymphatic system that works well, is the first step towards a super strong immune system.

The lymphatic system is closely related to the cardiovascular system and is sometimes referred to as the body’s secondary circulatory system. Its major function is that of a defense mechanism and it is a key to the body’s immune defenses. The lymphatic system includes the lymph vessels (four times more than blood vessels), lymph nodes, tonsils, spleen and thymus gland. Lymph is the colorless fluid containing white blood cells that bathes the tissues and drains through the lymphatic system.

The lymphatic system:

– Distributes fluid and nutrients throughout the body

– Assists in draining off excess fluids and protein left behind by capillary circulation activity, preventing tissues from swelling

– Removes toxins

Furthermore, when toxins are produced within the body faster than the body can process and release them, the body suspends those toxins in fat and interstitial spaces in an attempt to protect the organs. This toxic buildup results in soft and connective tissue inflammation and excessive buildup of lymph fluid which contributes to fibromyalgia, chronic fatigue, cancer and a multitude of immune system disorders.

To be continued ….

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Beyond Counting: Unraveling the Real Story Behind Calories

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CALORIE- a term that haunts many of us …And Counting Calories was one such thing that drove me crazy in the last 2 years. Somehow I always felt and many of you will agree, that, all the tasty and delicious food of the world has tons of calories, whereas the ones which we don’t find tasty, has fewer..

Two years back when I started my weight loss journey, my greatest difficulty was keeping a count of calories all the time. But then, it seemed to be the only option to lose weight. I was told that my calorie intake should be between 1200 cal- 1500 cal. Left with no choice, I did that for quite some time. Opting for low calorie food, staying hungry, doing cardio but sadly, the result was minor weight loss with pain in my knees, low energy levels and pale skin.

I was unable to understand the reason for so many health problems.  I was eating a healthy low cal diet (which seemed to be healthy then), was doing 45 min of cardio followed by strength training. Hence, I started reading about calories and weight loss. But, all my reading led to more confusion and I finally decided to do a course in nutrition. And that is when my understanding about being fit and healthy started to evolve. My studies made me identify  the areas where I was lacking. I was so conscious of calories but was not paying any attention to food and its quality.

Calorie is just a unit of measurement for energy content. It tells us how much energy we get by burning the food. And I realized that I should keep the definition of it as it is in my mind, and not make it  the focal point of my fitness journey. Carbohydrates contain between 3 and 4 kcal per gram; proteins are about the same; fats contain approximately 9 kcal per gram. I was of the mindset that for weight loss to happen, I have to decrease the intake of calories and increase the output by staying physically active. But, things are not as simple as they appear.  There is much more needed for correct weight loss to happen and to have a lean and fit body. And that much more is NUTRITION. From where these calories are coming is something that matters the most. For example – if a person consumes 1200 calories from processed food and the other consumes 1200 calories from  balanced diet which has carbs, proteins , fats and fiber … which one do you think will experience weight gain ? The answer is known to all of us- obviously the one consuming  calories from  processed food. So yes, 1200 calories matters but, what matters the most is- what these calories do in and to our bodies and from where these calories are coming i.e. the quality of the food. Eating fewer and fewer calories does not result in better weight loss. When our body senses an energy deficit, it slows its metabolism by reducing the output of important hormones.

 I have stopped counting calories now.  My eating pattern has totally changed. My focus is in making my every meal more nutritious and balanced with the right combination of carbohydrates , fats , proteins and fiber..  I have been focusing on what my body tells me. I eat if I feel hungry because my body needs food then. I still want to look a certain way. I want to be healthy, lean and fit. But, at the same time, I do not want to harm myself in any way by not taking care of the nutrition part of food. I am confident about myself now, I know the weight loss is going to be slow but that does not matter to me anymore.  Weight is just a number and no weighing scale can judge or tell me my fitness in terms of numbers.  It’s me who can feel it. I know that what I am eating now is certainly having more number of calories  than earlier but now, these calories are coming from the food that my body needs.

Thanks to my diet, I feel energetic throughout the day, my stamina for running has improved. I don’t feel any joint pain and I am sure I will soon be running a marathon, (something that I have always wanted to do)

The journey from calorie counting to nutrition-focused eating is a transformative one. Discovering the true significance of food quality over mere numbers has reshaped the approach to fitness for many. As we celebrate the realization that health is not just about counting calories but nourishing our bodies, let’s embrace a holistic understanding of nutrition for a sustainable and vibrant life. Share your own journey in the comments below and inspire others on their path to well-being. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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10 Cooking habits that you need to RECONSIDER!

Ever wondered why people are still at risk for chronic illness despite following a healthy lifestyle? Why does immunity fail to protect the body when the weather changes? Why with growing awareness about fitness, people still fall sick?

There is a number of articles and literature online that broadcast the importance of active life, a nutritious, mostly plant-based diet, daily exercises, weight management, disease prevention, smoking cessation, moderation in alcohol intake etc. Despite the abundance of knowledge about how to live a “healthy” lifestyle, choose “best food” and follow an “active” exercise regime, there haven’t been such significant improvements in the health of the general public. There is something missing which needs to be corrected so as to multiply the goodness of active life and healthy food.

Let me support this with a phrase, “Muscles are built in a gym, but nourished in Kitchens”

Yes! The kitchen is the place where our food first enters before it enters our body. There are some kitchen habits which might be silently killing us. When I chose to highlight this topic, I did not have to look much farther than my own circle to compile a list of common, but avoidable kitchen habits:

  • Dipping tea bags in hot water: Some of the tea bags are made with a variety of plastics. These plastics are generally considered among the safest in terms of leaching potential, but the molecules in these plastic tea bags may still break down and leach out when steeped in boiling water. Tea bags made up of paper may be just as bad, or worse, than the plastic ones because many of them are treated with epichlorohydrin. When this epichlorohydrin comes in contact with water, it hydrolyzes to a compound which has been shown to cause cancer and suppress immune function in animals. Knowing these hazards, your best option would be to opt for loose organic tea.
  • Reusing Cooking oil: Indian cooking is said to be indispensable without cooking oil. Consumption of oil in the right proportion and in the correct manner often doesn’t cause any health issues. Though many people follow this practice regularly, Very few people are aware of the dangerous effects of recycled cooking oil i.e. reheating the used oil. Reusing the oil alters the chemical composition of oil leads to the formation of highly charged free radicals or uncharged molecules with unpaired electrons which can often be These free radicals attach themselves to healthy cells resulting in an increase of bad cholesterol levels and block arteries as well.

Storing the used oil for a longer period of time encourages bacterial growth due to the presence of leftover food particles present in the oil, can lead to fatal food poisoning. Best possible solution to avoid hazards of reusing oil would be using less amount of oil for frying or choosing shallow/stir frying over deep frying to avoid wastage of oil.

  • Overheating cooking oil: Oils can withstand varying levels of heat, for some type of oils the threshold for heat tolerance is lower and for some, it’s higher. Normally, a heated cooking oil is considered unsafe when it reaches its smoking point i,e, the temperature at which it begins to chemically break down and smoke continuously. At this point, the fat molecules break down into glycerol and free fatty acids, and the glycerol breaks down further to produce toxic fumes and free radicals.This also leads to loss of the antioxidants present in the oil. So it’s wise to pick up oil with better smoke value if you intend to use for cooking and not dressing.
  • Using non-stick pans on high temperature: Almost everyone owns a non-stick Teflon-coated pan. It may be more convenient and easier to clean but, cooking in it on high temperatures can cause the “Teflon flu.” This illness is characterized by flu-like symptoms such as headaches, chills, backaches, and a temperature ranging between 100°F and 104°F. High temperatures cause the non-stick lining to release PFCs (Perfluorocarbons) in the form of fumes. PFCs can cause liver damage and also developmental problems. Also, the chemicals used to make this non-stick substance include ammonium perfluorooctanoate which has been linked to cancer, organ damage and other negative health effects (animal studies).
  • Using metal ladles on non-stick vessels: Using metal utensils to stir on a nonstick pan is not a good idea. You can unknowingly/unintentionally scratch the surface of the pan, which could lead you to ingest the PFCs in the nonstick lining. Use wooden or heat-safe rubber utensils when using a non-stick pan to avoid any scraping.
  • Using regular utensils in the microwave: Radiation from microwaves has not been proven to be particularly dangerous in itself, providing that the appliance is in good working order. Rather, the danger lies in the types of containers we microwave our food in. Certain compounds used to make rigid plastic more pliable may act as endocrine disrupters. They may mimic or compete with human hormones, which could affect fertility or cancer risk. It is best to avoid microwaving plastic containers that aren’t specifically designed for microwave use.
  • Poor ventilation: Without appropriate ventilation, indoor air quality can suffer and cause serious health problems. The pollutants which degrade air quality comes from cooking burners especially gas burners and have an effect on the respiratory and cardiovascular system as they can enter the bloodstream and reduce oxygen delivery to the body’s organs and tissues. Fine particles are produced essentially by volatilizing dust by both gas and electric burners during cooking. They are potentially very harmful because they can enter the lungs, bloodstream or other tissues. Decreasing this indoor pollution is to make sure pollutants vents to the outdoors else they will simply recirculate in the kitchen. If having a hood/ exhaust fan is not possible, opening a window while cooking does help.
  • Keeping water pans open: It’s not new that epidemic of waterborne disease is so widespread and easy to acquire. People who don’t own water purifier often have the sense to boil water before consumption. One cannot fill the drinking pots with hot water so people usually keep hot water pans (often uncovered) at room temperature. While water is getting cooled and getting ready to be transferred in pots, it gets attracted by dust and particles present in the air. The chances of water contamination increase if air microflora is high. The safe way to deal with this is to invest in water purifier or perhaps cover the pans with lid and strain water with muslin cloth before transferring to pots.
  • Cleaning vegetables and fruits: Every homemaker knows the importance of washing fruits and vegetables once before consuming. Having said that most of homemakers/chef clean them superficially i.e cleaning under running water for 1-2 mins and keep it open to air dry. Does this really wash off the chemicals and pesticides? Well, No! It doesn’t. There are numerous options to clean them correctly. Soaking them in 10 % White vinegar + 90 % water solution for 15-20 mins; Soaking them in 2% salt solution or washing them in cold water helps to wash off most of the pesticides, chemicals as well as dirt present on the surface. It is worthwhile to invest some time in washing and cleaning your food, as you don’t want to end up consuming a portion of toxins with your meals!
  • Using Aluminium foil to pack hot food: High levels of Aluminium has been found in the food cooked, reheated and cooled in aluminium foil. This is alarming knowing the fact that high levels of Aluminum which accumulates in the body causes hypercalcemia (More calcium in the blood), weakens bone mineral density and hence causes Osteoporosis later in life. However, use of Aluminum foil has been found safe to wrap cold food as aluminium doesn’t leach out. As an alternative to cook/store hot food, Parchment paper/wax paper can be used respectively.

While concluding this eye-opener topic, I would like to make it a point that despite the risks associated with many cooking methods, you don’t have to start eating all your food raw. Simply take small steps to avoid these cooking dangers.

Many little changes can go a long way in terms of improving your health and preventing illness.Many of the above-mentioned habits don’t pose an immediate danger to your health, but long-term use and a combination (with other lifestyle factors) might lead to problems later on in life.

So the take-home message is “Don’t overreact, just be mindful of the habits, Now is the time to understand and adapt ourselves to healthy cooking habits along with making healthy meal choices”

#BeTheForce

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 […]