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September 4, 2023 By Ashwinkumar Rahate 1 Comment

Benefits of Physical Activities

In my previous blog, I explained the difference between health and fitness. This blog will detail the importance of physical activities and the role it plays in maintaining a good lifestyle.

As per ACSM (American College of Sports and Medicine) guidelines, a person must be involved in some sort of physical activity at least 3 days a week. The benefits of physical activities are divided into three categories i.e. Physical, Mental and Social benefits.

1. Physical Benefits of Exercising

Keep Away From Hypokinetic Medical Conditions
This is one of the major benefits for a person who is involved in physical activities. Hypokinetic Condition arises from the complications of leading a sedentary lifestyle. This condition includes Cardiovascular Diseases, Obesity, Lower Back Pain Syndrome, Type II Diabetes, Hypertension, etc.
Increases Basal Metabolic Rate
If you are regularly involved in some kind of a physical activity, it increases your Basal Metabolic Rate (BMR). BMR refers to the minimum amount of energy in the form of calories that our body requires to complete its normal functions such as breathing, breaking down foods, heart and brain functioning
Joint Mobility & Flexibility
Regular physical activity improves your joint mobility and flexibility
Boost the Immune System
Regular and frequent exercising helps boost the immune system. Exercises flush out bacteria from the system and lungs. This, in turn, helps us avoid the chances of catching a cold, flu, or other viral infections. Exercise temporarily increases the body temperature which in turn may prevent bacterial growth
Improve Bone Density
Bone density refers to the amount of mineral matter per square centimeters of the bones. Physical activities improve bone density. If bone density improves, there is less chances of osteoporosis and fractures
Better Body Composition
Body Composition is used to describe the percentage of fats, muscles, bones and the water in the body. If we say better body composition, it means more muscles and less fats, good bone weight and desired water level
Anti-Aging Agent
Proper and regular physical activities targeting the basic components of fitness will result in a stronger heart, good bone density and increase in muscles. As a result, it will work as an anti-aging agent. As your body functions effectively well, your life expectancy increases
Increases HDL Levels
Regular cardio exercises increase HDL levels. This is because cardio training helps supply oxygenated blood to the working muscle and that makes the heart stronger and helps in smooth blood flow
Low Risk of Heart Attack & Stroke
Exercise helps strengthen the heart and the cardiovascular system. It improves blood circulation and lowers the risk of heart attack and strokes

2. Mental Benefits of Physical Activity

Release Endorphins
It’s no surprise that physical activities help us improve our mood. This is primarily because of the release of chemicals known as endorphins. They not only create a feeling of happiness but sometimes, even euphoria
It’s a Great Stress Buster!
Any physical activity is a great stress buster. It not only reduces physical stress but mental stress as well!
Remedy for Insomnia
Regular involvement in an exercise is a medication alternative to improve sleep. It is a known remedy for chronic insomnia
Improves Memory and Brain Power
Proper physical activities help sharpen memory and build the ability to learn new things. Being active everyday rapidly increases your brainpower!
Exercise Boosts Confidence
Your body changes when you are active. Once you begin noticing the changes, you become more positive, productive and confident in yourself. It’s safe to say that exercise can boost your confidence!
Control or Elimination of Bad Addictions or Habits
When we exercise regularly, our brain releases dopamine which is critically important in rewards and motivation. We experience happiness when Dopamine is released. Unfortunately, the same chemical is released while consuming alcohol, drugs, while having sex and also while eating junk food. It is easier to quit bad habits if you get your dopamine fix for the day while working out!

3. Social Benefits of Physical Activity

Improves Social Relationships
A person who works out experiences good emotional health, is confident and this in turn improves his/her social relationships
Develop New Contacts
Participating in sports or group fitness activities helps you meet new people. This opens an avenue of opportunities from friendships to business and you get to meet and surround yourself with like-minded individuals
Increase Productivity and Efficiency
We have already established that being active helps your increase your brain function. It helps you stay alert and focused at work which results in efficiency and you’re naturally more productive! Physical activities help you think and act smartly!
Reduce the Generation Gap
As an active participant in a fitness group, a sports activity or even if you’re prepping/participating in a marathon, you enter a world where you meet people from all walks of life. You will meet like-minded people from different backgrounds and different age groups. You will begin to realize that age really doesn’t matter when you’re fit!

The most important aspect of being physically active is that you save a lot of money on medications and in some cases even a surgery. Given all the benefits, isn’t it better to spend time and money on exercise? Don’t forget that being healthy and active is an investment in life itself! For more on exercise and fitness, check out Healthy Reads or subscribe for LIVE interactive sessions with our experts on GOQii Pro within the GOQii App.

June 21, 2023 By GOQii 5 Comments

8 Interesting Facts About Yoga You May Not Know

By this time around, we are all well-versed about yoga and what it can do to your mind, body and soul. We all know that it began in India, it consists of physical asanas and breathing techniques. At some point in time, we have even attempted yoga.

Then, there are some facts that not many people know about. So the next time you’re at a social gathering with your yogi friends, you can just share these interesting facts with them as your learning of the day!

1. Yoga is Found in One of the Oldest Texts in the World

The word ‘yoga’ was first mentioned in the Rig Veda, written approximately around 1500 B.C or before! This only goes to show that yoga has been in our culture since time memorial, especially if it was mentioned in one of the oldest texts in the world!

2. Yoga Can Cause Injuries

Yes, it can heal your mind, body and soul. It can also alleviate a lot of health issues but it can hurt you as well. Yoga is like a double-edged sword, if not practiced correctly, you could injure yourself. But don’t get too tangled! If you find a good enough teacher (like our experts on GOQii Play :D) and exercise caution, you should be fine!

3. It Reduces the Risk of Heart Disease

Other than reducing stress, it also helps lower blood pressure, blood cholesterol, and blood glucose levels, thus, in turn, promoting good heart health. A handy lifestyle intervention, we’d say!

4. There is no Shortage of Variety

As a generation that is spoiled for choice, you’ll be glad to know that there is no shortage of asanas when it comes to yoga! With over 84 asanas, you’ll have plenty of variety to choose from.

5. It Can Spice Up Your Sex Life

This primarily works on two levels: mental and physical. Yoga helps you counteract stress, fatigue and poor self-image, all of which can suppress your libido. It can also help you increase your flexibility, muscle control and strength, all of which help you physically. Your sex life will be blooming after a few asanas!

6. Yogis Believe We Have Limited Number of Breaths

This explains the reason why breathing is so controlled in yoga. Yogis often practiced it as a means to increase their lifespan. As they believed that each human has a limited amount of breaths allotted to them, controlling their breath would help them prolong their life.

7. Lord Shiva is Considered the First Yogi

Lord Shiva is considered the progenitor of yoga, the first yogi or the Adiyogi. He was the first one who sowed the seeds of yoga into the human mind. Lord Shiva had imparted the wisdom of yoga to seven individuals who came to be known as Saptarishis and were tasked with spreading it throughout the world.

8. Yoga Can Increase Your Lifespan

When people say “Yoga is Life”, they aren’t lying. It improves your heart health, helps you lose weight, makes your bones stronger, aids digestion and improves mental and emotional health, to name a few. With so much work going into your body, you are bound to live a long and fruitful life!

Now that you’re all geared up on knowledge, it is time to share it with the world!

If you want to brush up on your yoga skills or are a beginner, join a live, interactive GOQii PRO class where you’ll be guided by an expert in real time. Book a class from the GOQii App now.

Did we miss out on any interesting facts? Do you know some more? Share them with us in the comments below!

#BeTheForce and wish you a Happy and Blissful Yoga Day!

June 7, 2023 By GOQii Leave a Comment

Endometriosis: A Silent Menace Disrupting Women’s Lives

Earlier this year, GOQii conducted a focused group study among 3000 women to understand which health issues they are facing. The Women’s Health Matters survey highlighted some key issues such as menstrual problems, PCOS, hypothyroidism, UTI, Fibroid and issues with infertility which continue to persist despite the increased focus on women’s health. Apart from these issues, we also found a looming threat to women’s health in the form of endometriosis.

We found that approximately 6% of women suffer from endometriosis. As compared to the other issues, this percentage might seem small but endometriosis is a growing issue among many women. Endometriosis affects 1 in 10 women of reproductive age in India and is increasing in prevalence.

What Is Endometriosis?

Endometriosis is a painful and debilitating disease that affects many women. It is a condition in which the endometrium, the tissue that lines the uterus, grows outside the uterus and onto the ovaries, fallopian tubes, peritoneum, and other organs in the abdominal cavity.

This can cause severe pain during menstruation, severe pelvic pain, and infertility. The cause of endometriosis is still unknown, and the exact biological mechanisms are yet to be determined. However, research has suggested that genetic, hormonal, and environmental factors may contribute to the development of the disease.

Hormones such as estrogen and progesterone have been identified as potential culprits, as they have been found to stimulate the growth of endometrial tissue outside the uterus. Additionally, genetics may play a role, as endometriosis appears to be passed down through families.

Environmental factors may also contribute to the development of endometriosis. Exposure to certain chemicals, such as dioxins, can increase the risk of developing the condition. Additionally, prolonged use of hormonal contraceptives and intrauterine devices has been linked to the condition.

As per the survey, 57.1% of the women surveyed have been suffering from endometriosis for anywhere between 1-5 years.

Symptoms Include:

Painful periods
Pelvic pain
Cramping
Abnormal or heavy bleeding
Pain during or after sex
Difficulty getting pregnant
Fatigue.

Other symptoms may include bloating, constipation, diarrhoea, nausea, and painful bowel movements. Endometriosis can also cause emotional distress and depression. Some women may experience pain in their lower back, thighs or rectum. The long term health issues involving pain, fatigue and depression can lead to a reduction in quality of life, as well as decreased productivity.

How Can You Manage Endometriosis?

Managing Endometriosis can be a challenging affair but it is not impossible! Here are several tips and strategies to keep in mind:

Consult with a healthcare professional: It is crucial to work closely with a healthcare professional experienced in endometriosis. They can provide a proper diagnosis, suggest treatment options, and offer ongoing support.
Educate yourself: Learn as much as you can about endometriosis. Understanding the condition, its symptoms, and available treatment options will empower you to make informed decisions about your health.
Pain management: Pain is a common symptom of endometriosis. Explore pain management strategies such as over-the-counter pain relievers, heating pads, hot baths, relaxation techniques, and gentle exercise. You might need prescription medications in case of severe pain.
Manage stress: Stress can exacerbate symptoms, so it’s important to find effective stress management techniques. Engage in activities that help you relax, such as meditation, yoga, deep breathing exercises, or engaging in hobbies you enjoy.
Diet and nutrition: Some individuals find that certain foods worsen their symptoms. Consider keeping a food diary to identify potential triggers, such as caffeine, alcohol, processed foods, or high-fat meals. Eating a balanced diet consisting of fruits, vegetables, whole grains, and lean proteins can be beneficial.
Exercise: Regular physical activity can help improve overall health and reduce symptoms. Aim for moderate exercise such as walking, swimming, or cycling. Consult with your healthcare provider to determine the best exercise plan for your specific situation.
Support network: Seek support from friends, family, or support groups. Sharing your experiences and concerns with others who understand can be comforting and provide valuable insights and coping strategies.
Self-care: Prioritize self-care activities which help you relax and promote wellbeing. This can include getting enough sleep, engaging in activities you enjoy, setting boundaries, and practicing self-compassion.

Last but not the least, awareness of the condition is needed so that women can seek help early and receive the treatment they need to ensure that they are able to manage their symptoms and live full and healthy lives.

If this article helped you, let us know in the comments below. Know someone suffering from this condition? Share this article with them. Find more articles on women’s health here. To help you manage women’s health issues, get expert advice from our coaches by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

May 19, 2023 By Luke Coutinho 11 Comments

Mangoes: To Eat or Not To Eat!

Worried that eating a Mango will lead to weight gain? Even the largest mango would hardly be 110 cal. It’s not the mango that makes you fat. A 100-gram mango contains 75 calories and a larger one approximately 107 -130 calories depending on the size.

Now consuming one medium-sized mango is perfectly fine, so long as you follow my thumb rule of consuming a couple of nuts immediately after the fruit (so that the simple sugars in the fruit, don’t raise your blood sugar levels to fast. The fibre in the nuts stabilize that effect).

Mangoes Have A Number Of Health Benefits

Rich in Vitamins and Minerals: They are loaded with antioxidants and Vitamin A, C, E, Thiamine and several minerals.
Anti-Cancer Properties: It is high in soluble dietary fibre known as pectin. A scientist has identified a strong link between eating lots of fibre and a lower risk of cancer of the gastrointestinal tract. A cup of sliced mangoes (around 165 gram) contains 76 percent of the needed daily value of vitamin C, a potent antioxidant which helps protect cells from free radical damage and reduces the risk of cancer.
Eye Health: They are rich in vitamin A that promotes eye health and prevents dryness of the eye.
Digestion: They contain enzymes that aid protein metabolism and digestion. The fruit is also rich in fibre and helps prevent constipation.
Acne and skin: Mango pulp when rubbed on the face can help cure acne and soothe the skin. It promotes great complexion and hence, is a vital ingredient in many cosmetic products and creams.
Rich in Vitamin E: They contain vitamin E that regulates sex hormones and boosts sex drive.
Boosts Memory & Concentration: Mangoes are excellent for children. Serve during breakfast or while they are studying for exams, as mango has the ability to boost concentration levels and memory.
Gain Weight: Mangoes blended with whole milk and dates help put on weight
For Diabetics: Even though high in sugar, they can be given in moderation to a person who is diabetic. Its best served with high fibre food like oats or muesli (chop a mango and add it to the oats, porridge or muesli), so blood sugar levels are regulated. Mangoes are low GI foods, so they would not have a negative impact unless eaten at the wrong time and in the wrong quantity.

For those watching their weight, indulge in a mango a day, if it’s a large mango, share it. If you have two mangoes in a day (moderation is key), then have other low sugar fruits like banana, berries, or oranges, on that day and eat fibre foods. The combination of mango and sugar, for example in a shake or smoothie, is what makes it dangerous for our weight and sugar levels. So eat the fruit whole and in its natural form.

Did this article help you? Let us know in the comments below. Learn more on nutrition here or just speak to a GOQii Coach by subscribing to Personalised Health Coaching here.