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Benefits of Practicing Morning Yoga at Home!

morning yogaPicture this: you’re starting your day with a sense of inner calm, strength, and clarity, all thanks to the practice of morning yoga at home. Before we unravel the numerous benefits that come with this enriching practice, let’s first take a moment to delve into the heart of yoga and what it signifies.

What Do You Understand About Yoga?

What is it? Is it a form of exercise? Is it meditation? For me, yoga is a way of life. I believe the whole idea behind it is total discipline. It is physical, mental, intellectual and spiritual development. It helps you balance health from a physical, mental and emotional standpoint.

Benefits of Morning Yoga

You can practice yoga in the morning and night as well, although, morning yoga is the best as it cleanses your mind and body. It energizes all day and keeps you disciplined. Let’s explore the benefits of morning yoga!

  • Yoga improves flexibility and posture but it’s much more effective in the morning. The fresh air helps us relax our body and make it more flexible.  
  • We have more energy in the morning and morning yoga enhances it to last all day. Which means more intensity and focus! 
  • Setting up a morning practice is beneficial as it creates a ritual – it sets the tone for the day. By practicing morning yoga, there are no distractions or tasks that will get in the way – so no excuses for cancelling your session in the morning. 
  • That fresh morning air helps you deliver more oxygen to the body, breathe better and cleanses your system naturally. 
  • It also helps your digestive system as metabolism rate is higher in the morning. It increases digestion and keeps all indigestion problems at bay. 
  • Morning yoga boosts your brainpower and makes your brain more active to study or work. 
  • It enhances happiness and positivity as it boosts mental clarity and relaxes you. The release of endorphins that early in the morning make your body a more physically comfortable place to live in. 
  • Disease-fighting white blood cells in the body are able to do their best when our blood flow and lymphatic system have efficient circulation. By moving in a way that feels good first thing in the morning, we essentially ‘wake up’ all the body’s systems, which enhances the flow of circulation and gives the immune system an immediate boost. Gentle inversions like Viparita Karani, Cow Pose and Child Pose are especially effective for stimulating the immune system.
  • As a parent, taking time out for your own well being is difficult. Getting up early and practicing morning yoga puts your health first. Only if you are healthy, can you take care of others. A morning yoga practice is a way to know you’ve done something for yourself that day  
  • Apart from all of the above, morning yoga regulates your sleep rhythm, balances your hormones and helps you build a healthy and consistent routine. 

Asanas You Can Practice 

Try these yoga poses daily in the morning to increase blood circulation, enhance and stimulate the immune system, improve body function and strengthen your cells, tissues, glands and organs! Also, these poses will help you beat stress, anxiety and depression.  

  1. Suryanamaskar – for over all body workout
  2. Jivah Bandh – manages and relieves stress
  3. Simha Mudra – decreases stress and prepares you to face the day by increasing your willpower.
  4. Sheetali Pranayama – is a process which can cool the body down and give a feeling of calmness.
  5. Bhramari Pranayama – is one of the great breathing exercises to release the mind of disturbance, anxiety or frustration and get rid of anger.
  6. Om Recitation – excellent breathing exercises for meditation. Brings stability of mind and improves memory power
  7. Shavasana – removes nervousness, adds a sense of presence. Very important to start our day peacefully.
  8. Tratak Drishti – to increase concentration.
  9. Anulom Vilom Pranayama – is the best way of balancing the Tri Dosas in our body. Our body gets ill when Tri Dosas are not in balance. Vaat, Pitta and Kaffa are known as the Tri Dosas (Tri means “three” and the meaning of dosas is impurities). All three are the cause of all diseases. So, it is important to balance them. The way to do that is to practice Anulom Vilom Pranayama regularly. It is the simplest and best way for this.
  10. Kapalbhati Pranayama – generates heat in the system to help dissolve toxins and waste matter. It adds luster and beauty to your face and helps your skin glow!  

If yoga is practiced regularly in the morning, it will help you face the day with balance and a practical approach. Ensure that you do not eat at least 2-3 hours before you begin your practice. So try morning yoga and do share your feedback and changes with us in the comments below! 

To learn more about Pranayama, read this article: https://goqii.com/blog/pranayama/. 

To begin practicing yoga subscribe for LIVE interactive sessions with our Yoga experts on GOQii Pro within the GOQii App.

#BeTheForce 

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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. 

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Time Management Can Change Your Life

How Time Management Can Help You

Time is a precious commodity. We all chase it but never have enough, given our busy schedules. Ever stopped to ask yourself why you keep running out of time? Ever wondered if you’re working in a systematic manner?

My father always said that there are two kinds of people:

  • Those who work hard
  • Those who work smart

Those who work hard, do their work without giving it a thought and work monotonously. The smart workers are those who do their work in a systematic and planned manner, adhere to time management and also enjoy what they are doing.

What Constitutes Time Management?

Time management is the act or process of planning and exercising conscious control over the amount of time spent on specific activities, especially to increase effectiveness, efficiency or productivity.

To be successful is to manage your time well. It helps utilize the available time in an optimum manner to achieve one’s personal and professional goals. Without time management, you will not steer your life and you’ll eventually end up doing exactly what other people want you to do. Time management helps you take control of your life in the right manner. You decide what you want to do and where you want to go. Practicing time management has lots of benefits. Once you get a hang of it, you can work more, learn faster and play more.

How Does It Affect Your Health?

Today, work pressure has everyone stressed to the bone. More than often, people stay awake till morning trying to complete their work. During the day, they are seated with eyes glued to a machine. All these negatively impact the body and the mind. No physical activity means lack of movement in your joints, muscles and hence, one is prone to joint pains and other lifestyle diseases.

If you practice time management, you can complete your work and still have time to take care of your health. Believe me, you will start feeling positive. This in turn will help you be more stress-free. For most adults, sleep is the main factor that is compromised due to busy schedules. For students and professionals, moving about without sleep is a regular affair under the garb of wanting to achieve their targets. They may complete all their tasks, but do not realize that their mental and physical health is getting affected. Proper time management may prevent this.

Benefits of Time Management

  1. Increase in Productivity: Practicing time management can increase your productivity by helping you finish your work in the shortest possible time.
  2. Chances of Moving up the Ladder: In corporate sectors, the better you perform, the higher your chances of growth are. By managing your time, you could end up becoming a star performer in your organization
  3. Reduced Stress: If you manage your time well, you do not have to panic or push yourself to finish your work. You will get your work done at the said time, thus relieving you of stress and unnecessary work pressure.
  4. Higher Income: It is a well-known fact that in today’s world, time reciprocates money. Managing your time helps you accommodate more time to take up new assignments, opening up many more doors of opportunities.
  5. Boost in Self-Confidence: If you are completing your work within a given time frame and delivering quality as well, it will certainly boost your self-confidence and be fruitful for your career advancements.
  6. Stronger Family Bonds: Time management will help you spend quality time with your family and friends, which seems next to impossible these days. Time management helps you maintain a fine balance between your professional and personal life. Your family bonding will be much better.
  7. Better for Health: For better health, you need at least 7 to 8 hours of sound sleep. If you spend the whole night finishing your pending tasks, then you are certainly evoking great health hazards. There are many health related irregularities which are caused by lack of sleep.

All of the above explanations prove that the benefits of managing your time are irrefutable. Life is all about accomplishments and enjoyments. Efficient time management is the only instrument which helps you find both. You can’t allow yourself to sink under the files of pending tasks and persistently overlook your family responsibilities or personal necessities. Adopt a proficient time management technique to lead a balanced and prosperous life.

Have you been unable to manage your time or excel in managing it? Please share your thoughts in the comments below!

For more articles like this, check out Healthy Reads. If you want to set a schedule to help you manage your time and health better, speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce

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Reducing HbA1c from 7.2 to 6.1 | Ram Sharma Health Story

Ram Sharma - GOQii Diabetes Care

There’s nothing sweet about diabetes and we’re all well aware about that. Factors such as a poor diet, obesity, lack of exercise, improper sleeping patterns, stress and advancing age can cause diabetes. While it might seem overwhelming, diabetes is not an insurmountable affair. With proper self-care, guidance and a few lifestyle modifications, you can manage diabetes effectively like our Player Ram Sharma. Want to know how he reduced his HbA1c levels from 7.2 to 6.1? Let’s see how he did it! 

Before Joining GOQii 

Ram Sharma is a 47 year old working individual originally hailing from Rajasthan. As a part of a routine medical check-up by the company in 2022, he was shocked to find out that he had high sugar levels. His HbA1c levels were at 7.2 and he weighed around 97kg.

When he analyzed his health parameters, he was aware that his lifestyle had to change considering that he had, so far, lived a more or less sedentary lifestyle marred by stress and unhealthy eating habits. His consulting doctor had also put him on medication to control his sugar levels.  

He began looking at a few health programs that would help him. His friends suggested he get a smartwatch, and after a good bit of research, he zeroed in on GOQii as it also had an assisted program. He decided to go ahead with the GOQii Diabetes Care Program – which essentially helps people manage diabetes and take ownership of their health with guidance from certified experts and doctors. 

Making Lifestyle Changes with the GOQii Diabetes Care Program 

Once onboard in February 2022, Ram Sharma’s goal was to reduce his HbA1c levels and lose weight. His GOQii Coach Sweta Jaiswal began suggesting simple changes which included gradually increasing his step count and managing his diet through proper nutrition.

“In February, he started with a goal of 3k and slowly increased the step count to 5k. Simultaneously, he also started going to the gym to exercise,” says his coach, Sweta. 

Once he began interacting with his coach on a daily basis, he became more aware of what his actual weight should be. He then began asking his coach for ways to achieve his health goals. He followed all the instructions given by Coach Sweta Jaiswal and logged all his food and activities in the GOQii App.

While he followed all his coach’s instructions, one issue he still faces is eating his food on time. “Food timings are a bit off due to his hectic work schedule, but he is trying to maintain it as best he can, and has started meditation to make sure his day begins nicely,” says coach Sweta.

How Did These Changes Affect Ram Sharma? 

As of now, the combination of walking and strength training has helped Ram Sharma reduce his weight from 97kg to 82kg. On average, he clocks in 15K steps a day. As a result of his efforts, his adherence to his coach’s suggestions, and his dedication, he managed to reduce his HbA1c levels from 7.2 to 6.1. What’s amazing is that he has stopped all his medication and feels better too. “It’s because of GOQii that I am free of all medications and living a happy and healthy life,” he says. 

He further added, “I had a paunch, and now I am slim and trim, and people around me cannot believe it and ask me how I managed to do this. Here is when I suggest GOQii to family and friends.”

Currently, he walks 3-4 km a day, works out regularly, and has made a very healthy switch in his life with the guidance and motivation of his GOQii Coach. You can learn more about his journey as he speaks to our Founder and CEO, Vishal Gondal, on an episode of GOQii Health Stories here. 

Ram Sharma has been an elite player for the past 404 days. He has also upgraded to the Insure+ Program and has renewed his Diabetes Care Program subscription for 1 year in May 2023. 

Know someone with Diabetes who might need help? Share this article with them or ask them to check out GOQii’s Diabetes Care Program – India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), and reduce HbA1c levels.

Find more inspiring health stories here. 

#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 […]