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Body Massage: A luxurious way to healthy life

body massage

After a strenuous, hectic week at work, do you feel the need to relax your body and mind on weekends? There are various options to relax like you sleep for more hours, you take a hot shower after a hectic day, Meditation, and many more, but nothing is as comfortable as lying on a massage table.

Yes! The conversation between your skin and therapist fingers is the most important discussion you can ever have.

Let me start with explaining what is body massage and why you should take it?

Body massage is a process of massaging the body by using hands, fingers, knees, elbows, forearm, feet or any massage device. It is generally working on the body with pressure by using structured or unstructured motion.

The word comes from the French massage “friction of kneading”, or from the Arabic word – massage meaning “to touch, feel”

In today’s fast-paced life, physical and mental stress leads to a fatigued body. A masseur or a massage therapist has the art of massaging away the pain, stress, fatigue and tension from the body. Massage involves the rubbing and manipulating of muscles, tendons, skin and ligaments. Massaging rubs away fatigue and stress. It improves blood circulation. It creates a pleasant sensation on the skin and works on the soft tissue like muscles, tendons and ligaments hence improves muscle tone. Its benefits reach the deeper layers of muscle and even the internal organs. It relaxes muscle spasm and relieves tension. It helps to eliminate waste and toxins from the body.

There are various types of massage available on the market now. I am listing few of them.

1. Reflexology: is a special type of massage which includes the application of pressure to the feet and hands with specific movements and pressure. Oil or creams are not used in this technique. The pressure applied in these areas stimulates the effective functioning of those organs.

2. Active Release Technique: ART is used as a treatment for various conditions like pains caused by overuse of muscles. When muscles are subjected to tear, pull or undergo injury, they produce a tough and dense scar tissue at the site. So, this technique helps.

3. Acupressure: This was originated in China. In this, physical pressure is applied to the acupressure points with hand, elbow, palm, wrist, knees or using machines. Acupressure technique of body massage is believed to restore the balance of energies throughout the body.

4. Swedish Massage: This technique involves five styles of strokes, namely sliding, kneading, rhythmic tapping, friction and vibration or shaking. It helps in alleviating pain and joint stiffness.

5. Aromatherapy Massage: It is one of the most common types of massage. It is a body massage using highly effective essential oils and essential oil blends mixed with a carrier oil to massage the body.

6. Balinese Massage: This type of massage adopts gentle skin folding, kneading, stroking. It improves the flow of blood, oxygen and energy throughout the body.

7. Craniosacral Therapy: The technique involves applying gentle strokes and touches to the skull, face, spine and pelvis. This regulates the flow of cerebrospinal fluid.

8. Stone Massage: Using stones that may be cold or hot to apply pressure and heat to the body. The stones may be heated with water, oil and are usually Basalt stones or lava rocks that are smooth and polished.

9. Lymphatic Drainage: This is a type of gentle massage that facilitates the natural production and drainage of the lymph.

10. Thai Massage: It involves deep, full body massage that progresses from feet towards upper body and concentrates on stroking the energy lines of the body. It is effective in managing musculoskeletal pain and fatigue, improves flexibility and movement of joints and improves blood flow in the body.  A very popular form of massage now, mostly in metros.

BENEFITS OF BODY MASSAGE:

Everyday stress is unavoidable in today’s fast-paced world. Tension headaches, tightness in your shoulders, stomachaches and assorted pains are signs of built-up stress. This is a case where you don’t need to do anything other than relaxing and feel your body ease a sigh of relief. The confident hands of an expert massage therapist help melt all that stress and tension like sun bringing energy to each part of your body.

Regular massage improves blood circulation: The manipulation of the soft tissues and the chemicals and hormones relaxed during massage also improve the blood flow to the body.

It keeps skin rejuvenating– A full body massage helps remove dead skin cells over the entire body for improved skin tone. The stimulated blood flow benefits the appearance and health of the skin. Massage can also encourage tissue regeneration, which may help reduce the appearance of scars and stretch marks

It loosens your stiff muscles, reduces cramps,  reduces back pain, Gives pain relief post-surgery, releases good hormones into the body and reduce the migrane issues.

For Medical conditions like tennis elbow, fibromyalgia, obesity, sleep disorders, frozen shoulder, sciatica, carpal tunnel syndrome massage therapy have shown good results.

Some tips to follow while you go for body massage:

Drink enough water for an hour before the massage session to help remove the toxins easily. Drink enough water post massage too

Breathe deeply when the stroke is painful.

Stay calm and do not encourage any thoughts in your mind during a massage session. Just enjoy and feel it.

NOTE: Consult a physician before having a massage if you have medical conditions, such as cancer, fractures, blood clots, rheumatoid arthritis, osteoporosis or if you are pregnant.

So, get to a Spa and relax the Mind, Renew the Body and Revive the Soul.

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Dance Your Way To Good Health on International Dance Day!

Dancing

We are all well aware that April 29 is celebrated as International Dance Day. Did you know that it is celebrated to mark the birth anniversary of Jean George Noverre – the creator of Modern Ballet?

If you’re wondering whether International Dance Day is just another addition to the various days that are being celebrated worldwide, then you’re in for a surprise. Dance and good health are closely knitted. You can, in fact, reap a surplus of health benefits from dancing.

From celebrations to harvest rituals, dance has always been an integral part of the human culture. In India, the legacy of dance dates back to 5000 years. The Hindu mythology speaks volumes of Lord Shiva as Natraja – the Lord of the Dance. The Divine Raslila by Lord Krishna, Radha Rani and the Gopis in Vrindavan or Lord Ganesha’s dance to express joy.

Not just in India, but in any part of the world, dancing has always been a source of delight and ecstasy. It‘s a way to express joys, sorrows and communicate emotions or a story with grace.

As it is International Dance Day, let’s take a look at various dance forms and how they can keep you healthy!

1. Ballet

This graceful dance originated during the Italian Renaissance in the 15th Century. The dance moves slowly at first and then picks up the pace to classical music with dramatic interpretation. Perhaps the main features of this dance are standing on the toes and the arms held out in an extended curve. As a result, these dancers have significant strength in their hamstrings, glutes, calves and feet. The turnout of the leg at the hip socket joint is another key element in Ballet which helps develop strong gluteal muscles. Ballet ensures posture alignment and joint flexibility. Ballet trainees are taught to engage their core to achieve alignment, balance and prevent injuries.

2. Bharatanatyam

Bharatanatyam is a classical solo Temple Dance from Southern India. The dance has impressive gesture and excellent footwork. It is based on Hindu religious themes. This dance form tones the arms, legs and the core. It also increases stamina, flexibility and balance. The steps and eye movements increase concentration and coordination skills. Rolling of the eyes is a good exercise for the eye muscles. It’s a great way to have a healthy heart and stay fit.

3. Belly Dance

The mesmerizing belly dance of the mysterious Middle East is an impressive and expressive dance form! It has admirers and followers all around the world. This dance originated in Egypt and has complex movements of the Torso. Dancing gracefully and fluidly is possible only when you have a strong core. Contrary to its name, Belly Dance also employs the larger and smaller muscles of the abdomen, pelvis, spine, neck, glutes and the upper arm.

4. Zumba

Zumba is the latest fitness craze which has swept youngsters as well as the elderly off their feet! It was accidentally invented when Albert “Beto” Perez, an aerobics instructor forgot to carry his tape and played the available Latin music and infused this dance with aerobics and Eureka! Zumba was born! It provides a great workout for the entire body, engaging each and every muscle group. It‘s a high-intensity cardio exercise which keeps metabolism high. Besides this, Zumba also increases endurance.

5. Salsa

Salsa is a dance and musical style with deep Caribbean and African roots. Although it was popular in Latin America, it has gained popularity in Europe and Asia too! Salsa is a partner dance which features a series of hip movement, twirls and other dance moves. This dance virtually engages all the major muscle groups. The glutes, hamstrings, quadriceps, calves and core area are exercised aggressively in order to perform the various step sequences.

6. Bollywood Dance

If I had to pin down the exact number of dance forms which comprise the Bollywood Dance, it would be as difficult as gauging how many shades of blue makes the sky.

Initially, Bollywood Dance was inspired by classical and folk dances of the various states in India. Over the years, Bollywood Dance has evolved. Now there are professional choreographers who have introduced Disco, Hip-Hop, Freestyle Dancing, Belly Dancing and so on.

Bollywood Dancing is a great aerobic exercise which engages the whole body. It is a fun way to tone up the body as most of the dance movements help strengthen the core and calves. And last but not the least, it’s a great stress buster.

How Does Dancing Help Your Health?

  • It is a great activity for those with cardiovascular disease as it helps increase lung capacity
  • Dance aids in boosting memory and preventing dementia as you grow older
  • It improves flexibility and helps in maintaining body balance and coordination
  • Dancing solo, with a partner or in a group is said to reduce stress. Symptoms of depression are much lower with people who sway to the rhythm
  • It is a popular way to stay fit and active. Most fitness clubs have already included dance in their fitness regime
  • It also improves one’s confidence and self-esteem

Although dance can be performed by anyone, keep a few things in mind:

  • Consult your Doctor if you have any medical conditions or obesity
  • Warm up and stretch before dancing
  • If you are a beginner, don’t push yourself too hard
  • Keep yourself well hydrated
  • Rest in between sessions

Whether you’re a busy person, multi-tasking or a senior citizen, age is just a number when you dance to the music you like! If you want to start dancing for health, tune in to some of our coaches on GOQii Pro and find a good mix of Zumba, Strong by Zumba, Aerobics and Belly Dancing! Download the GOQii app to get started.

Do you know of any other dance form that provides a multitude of health benefits? Share them with us in the comments below!

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Get To Know Your Emotional Hunger

Emotional hungerHave you ever made room for dessert even though you’re already full? Out of nowhere in the middle of doing something important, you start feeling hungry? Do you feel hungry before any important meeting? If yes, then you should check your emotional status as this might be due to emotional hunger!

What Is Emotional Hunger or Emotional Eating? 

Emotional hunger or emotional eating is the practice of consuming large quantities of food, usually ‘comfort’ or junk foods in response to feelings instead of hunger. Emotional eating is a maladaptive coping strategy used by many of us to deal with negative emotions. Emotional eating can be caused by many reasons which include stress, tension, depression, boredom, and sometimes due to excitement.

Under high stress, your biological age can be 30 times higher than your calendar age. Modern life is full of frustrations, deadlines, and demands. For many people, stress has become a way of life. When stress becomes overwhelming, it can damage your health, mood, relationships and quality of life.

Stress also affects our food preferences. Emotional distress increases the intake of food high in fat and sugar, and you sleep excessively under stress. Also, some people consume alcohol and all this leads to gaining weight around your abdomen and unfortunately, abdominal obesity puts you at risk for several lifestyle diseases such as diabetes, hypertension and heart related issues.

In stress, adrenal glands release a hormone called cortisol, which makes you crave for carbohydrates, sugar and fatty foods. Food is soothing due to the chemical changes it creates in your body. Chocolate is an excellent example. When junk food is calling your name, it’s possible to put boundaries on your emotional eating habits. Ready to break free from stress eating?

The Solution To Beat Emotional Eating 

  • When you’re tempted to snack for emotional reasons, try moving instead. Just walk for 10 minutes.
  • Try a quick breathing exercise: Slowing down your breathing can trick your body into thinking you are going to sleep, which in turn relaxes your body. Close your eyes and slowly breathe in and out.
  • Sip black tea: A study in the journal of Psychopharmacology found that subjects who consumed black tea, experienced a 47% drop in their cortisol levels.
  • Try self-massage: It can be as simple as sitting down, rubbing your feet, one at a time, over the top of the heel, until you feel relaxed.

You’ll eat better and healthier foods if you don’t let your emotions guide your food choices! So be mindful about your choices. For more on stress, you can check Healthy Reads. To help you cope with emotional hunger or help you manage stress better, reach out to a GOQii Coach by subscribing for Personalised Health Coaching here.

Do leave your thoughts in the comments below!

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Fitness for women over 40

women fitness @40
Turning 40 is the new 20s. But, remember your body is not what it used to be in its 20s. At 40 and over, women’s bodies go through several challenges. The older you grow the more the challenges. Which is even more reason to ensure you’re getting the nutrients you need through a healthy diet.

Now, despite all the exercise and fitness regime and being careful with your diet, you find that your waistline is expanding and don’t know what to do. Let me tell there is no magic formula, but certainly, I can say there is hope.

Did you know? When a woman is her 30s, the body’s metabolism (the rate that helps you burn calories) begins to slow down. In turn, means that she turns 40, she needs about 6 per cent fewer calories than when she was younger. This leaves little less room for that extra piece of pie those oily and carbohydrates filled French fries.

Most women fret over the fact that they are unable to maintain their beauty and body after their first pregnancy. This is because most turn to be careless towards their health, diet and medication. During pregnancy women generally face problems like the weakness of bones because of the deficiency of calcium, lower back pain due to lack of strength of lower back muscles same applies for knee pain as well.

Well, it’s not too late… You can be in your 40s and still be fit and feel good about yourself. Good food choices and exercise in your 40s and 50s can have a significant effect on your health and quality of life in your 60s, 70s and 80s. It’s never too late to start.

In my neighbourhood, I had a woman who was in her early 40s and she was detected with diabetes and blood pressure. Further due to weak knees she wasn’t able to do any kind of physical workout and that led her to become very lethargic and inactive. She knew I was in the fitness industry and a personal trainer and so approached me for some tips on how she can be fit at her age.

1women@40

Her is what I suggested to her …

Exercise – When you are over 40 and if you haven’t been fitness training then lifting any kind of weights or doing cardio in the gym might become strenuous … so here’s a solution …

* Walking – is better than any exercise… it helps to maintain and build your lost muscles as we age and also increases metabolism in the body. WALKING & EXERCISE also helps us to keep our heart more healthy and prevent illness.

*Yoga – Yoga is good for adults of all ages. Studies have shown that yoga can be extremely helpful when it comes to combating stress, fatigue and pain. Some yoga poses increase core strength and balance, which reduces the risk of fall-related injuries. Other poses can alleviate senior women-related health issues such as menopause. Above all, yoga is a form of exercise that can help senior women feel better and younger. Here are some of the yoga asanas which can help

(1)  Pranayama: Yoga Sutra cites Pranayama as a means to accomplishing higher status of awareness. The holding of breath is an important practice of reaching ultimate salvation or Samadhi. “Prana” is Breath or vital energy in the body. On subtle levels, prana represents the pranic energy responsible for life or life force, and “ayama” means control. Pranayama means the holding up of the process of exhaling and inhaling.

(2)  Surya Namaskara: Surya Namaskara has its origins in Hindu worship of the solar deity. It is a completely safe set of yoga poses that will not cause strain or injury. Surya Namaskar provides all of the key health benefits of yoga in a very concise package. This holistic exercise provides not only physical health benefits but also mental or emotional as well as spiritual benefits. The apparent gain of Surya Namaskar is the workout it provides for the muscles, but it also benefits joints, ligaments and the skeletal system by improving posture, flexibility and balance. 

(3)  Yoga Mudra: Yoga mudra in an entwined contemplative posture and cures constipation; exercises the intestines and has beneficial effects for asthmatics. It is a perfect asana for women who want to hang on to their beauty and youthfulness. It activates and exercises the lungs, cures loss of appetite, ulcer, indigestion and constipation. It also makes spine, waist, veins and muscles flexible, cures diabetes and reduces obesity

Spice it up: As you grow older, your taste buds decrease, causing many people to eat more bitter and sweet foods. Adding, natural herbs and spices to meals can keep the food healthy and appealing without adding more fat, salt and/or sugar.

Fruits and veggies: Eat two cups of fruit like oranges, apple and watermelon and 2 ½ cups of vegetables with variety each day. One serving can be a cup of frozen or fresh fruit or half a cup of dried fruit. If you have difficulty chewing raw fruits and vegetables, consider adding soups, vegetable juice, tomato sauce, stir fry or a cup of fresh fruits and vegetables to your diet.

Stay hydrated: Ageing diminishes thirst perception. Drink fluids throughout the day. Water is probably the best calorie-free beverage and best for a flawless skin, but don’t go for soda’s and those carbohydrate drinks can be harmful to your blood sugar level.

Women in their 40s and above should never feel old but, feel good about themselves. You can feel energized and fit by doing these simple exercises. You follow this regime you will achieve your goal. All you need some willpower and dedication to follow a routine.  

As you embrace the journey of aging, remember that wellness knows no age limit. With dedication to exercise, yoga, and a balanced diet, women over 40 can thrive in both body and spirit. Take charge of your health today and unlock the vitality that lies within you.

We hope this article helps you! For more articles on Women’s Health, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

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