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March 26, 2020 By Navnee Garg 3 Comments

10 Ways to Turn Quarantine Time into Quality Time

quarantine

It has been over a week of working from home, social distancing and self-isolation from the outer world! Is it getting boring for you? With another 21 days of lockdown in full effect, life might only get monotonous. Let’s break that routine. Let’s utilize this time to do something more fun, productive and refreshing!

Focusing on the positive, this lockdown might actually be a blessing in disguise for those who have been too busy with work to do anything else. With all the time you save by not traveling or not being able to invest in social gatherings, you can pursue a hobby you’ve always wanted to or do something fun!

10 Fun Things to do During Lockdown

  1. Read a Book: Are you an avid reader who would finish a novel over weekends? If busy work hours and long travel hours stopped you from doing that, now is your time to shine! Get cozy in a corner, sip some nice green tea and immerse yourself in a book you’ve wanted to read. If you want to begin reading, try Anna Karenina by Leo Tolstoy, The Adventures of Huckleberry Finn by Mark Twain or Madame Bovary by Gustave Flaubert.  
  2. Rearrange the Wardrobe: This is every mom’s dream come true! Clean the shelves, rearrange clothes and once this lockdown is over, you can even donate the ones you don’t need. Organize your cupboard now that you have the time.
  3. Workout at Home: With the work from home mandate, closed gyms and lockdown, we’re spending more time sitting than being active. Now is the best time for home workouts. If you’re not motivated to workout, then you can join the 30 Day Quarantine Burn Challenge on GOQii and earn some exciting rewards while getting fit! All you need to do is tune in to workout videos on GOQii Play for 30 days. There’s more info in the GOQii App.  
  4. Learn a New Hobby: Each one of us has always wanted to learn something or the other which could be painting, dancing, boxing, playing an instrument, cooking or may be as small as a headstand. You have all the time to explore these wonderful creative activities now! Utilise this bonus time to enhance your creativity skills.
  5. Grow Some Greens: Gardening is not only environment friendly but also a great stress buster. Go on and grow some organic vegetables to relish the nutrition at its best. If you want to begin growing your own microgreens, join Coach Arooshi Garg on GOQii Play as she has classes which are specific to growing microgreens!
  6. Sanitize Your Home: It is not only the hands that need sanitizing but everything that you touch as well. Wear your gloves and reach on to every corner of the house that you usually miss on due to lack of time. You can use a dettol spray to kill the germs around.
  7. Watch your Favourite Series: It’s time to catch up on the list of shows/movies you always wanted to watch. We do not suggest binge watching and eating as that can harm your health but planning your tasks everyday and having the entertainment slot for 30 minutes can be manageable.
  8. Plan Virtual Meets: Family and friends are always important. Social distancing needs to be followed strictly but we still can connect with our people over the phone, video calls, skype, etc. Make the most of the technology we have.
  9. Quality Time with Your Family: The busy routine of office and work at times keeps us away from family chit chats. Now you can sit together, talk to each other and recollect old memories. You have more time to spend with your spouse, eat food with your kids and play in the house with your siblings. If you have a pet, you can feed, groom and bathe him/her! This would boost your inner happiness for sure.
  10. Mediate: Stress levels are definitely high with the fear of increasing cases in our country. Be patient and calm. Indulge in some nice deep breathing sessions before sleep or practice Pranayama. It will help you stay positive and take decisions responsibly during emergencies. Join meditation and yoga sessions on GOQii Play for a better experience!

These are just a few ways in which you can utilize and make the most of this 21 day lockdown! Do you have some other activities planned? How are you spending your days? Let us know in the comments below!

#BeTheForce

March 19, 2020 By Anusha Subramanian Leave a Comment

Social Distancing & What You Need To Do!

social distancingMissing 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 

March 13, 2026 By GOQii Leave a Comment

Sleep Well, Live Better: Lifestyle Habits That Improve Sleep Quality

Sleep is one of the most important pillars of preventive health. Good sleep improves energy levels, supports metabolism, strengthens immunity and enhances mental clarity. Yet in today’s fast-paced lifestyle, sleep is often the first thing we sacrifice. Late-night work, excessive screen time and irregular schedules disrupt the body’s natural sleep rhythm. Over time, poor sleep can increase the risk of lifestyle diseases such as obesity, diabetes, hypertension and heart disease. This is why World Sleep Day 2026 highlights the theme “Sleep Well, Live Better.” The message is simple: when you prioritise sleep, you improve not just your rest but your overall quality of life. The good news is that improving sleep often does not require drastic changes. In many cases, small lifestyle habits can significantly improve sleep quality. Sleep is one of the most important pillars of preventive health. Good sleep improves energy levels, supports metabolism, strengthens immunity and enhances mental clarity. Yet in today’s fast-paced lifestyle, sleep is often the first thing we sacrifice.

Late-night work, excessive screen time and irregular schedules disrupt the body’s natural sleep rhythm. Over time, poor sleep can increase the risk of lifestyle diseases such as obesity, diabetes, hypertension and heart disease.

This is why World Sleep Day 2026 highlights the theme “Sleep Well, Live Better.” The message is simple: when you prioritise sleep, you improve not just your rest but your overall quality of life.

The good news is that improving sleep often does not require drastic changes. In many cases, small lifestyle habits can significantly improve sleep quality.

How Can You Improve Sleep Quality Naturally?

You can improve sleep quality naturally by maintaining a consistent sleep schedule, limiting screen exposure before bedtime, creating a relaxing night routine, optimising your bedroom environment and paying attention to what you eat and drink in the evening.

These lifestyle habits help regulate your circadian rhythm, allowing the body to enter deeper and more restorative sleep cycles. If your body clock feels constantly out of sync, understanding how the circadian rhythm affects sleep patterns can help restore balance.

Why Good Sleep Matters for Your Health

Sleep is not simply a period of rest. During sleep, the body performs essential biological processes that support long-term health.

These include:

  • cellular repair and tissue recovery
  • hormone regulation
  • memory consolidation
  • immune system strengthening
  • metabolic balance

When sleep quality is poor, these processes are disrupted. Studies have shown that chronic sleep deprivation can contribute to:

  • increased stress hormone levels
  • poor blood sugar regulation
  • weakened immunity
  • reduced concentration and productivity

Lack of sleep can also influence food choices. Research shows that sleep deprivation may lead to cravings for calorie-dense foods and unhealthy eating habits.

According to sleep health guidelines, most adults require 7–9 hours of sleep per night for optimal physical and mental health.

Lifestyle Habits That Improve Sleep Quality

Instead of relying on medication, improving daily habits can naturally support better sleep.

Maintain a Consistent Sleep Schedule

Your body operates on an internal clock known as the circadian rhythm. Going to bed and waking up at different times each day disrupts this rhythm.

Try to:

  • go to bed at the same time each night
  • wake up at the same time each morning
  • maintain this schedule even on weekends

Consistency helps train your body to recognise when it is time to sleep.

If you’re looking to improve your daily sleep habits, incorporating simple rituals for better sleep can make a significant difference.

Limit Screen Exposure Before Bed

Smartphones, laptops and tablets emit blue light, which suppresses melatonin — the hormone that regulates sleep.

To improve sleep quality:

  • avoid screens at least one hour before bedtime
  • dim the lights in your home during the evening
  • switch devices to night mode if screen use is necessary

Reducing screen exposure before bedtime allows the body to prepare naturally for sleep. If you want to explore practical ways to sleep better without gadgets interfering with your routine, check out this guide.

Create a Relaxing Night Routine

Your mind needs time to transition from daily activity to rest.

Develop a relaxing routine before bedtime, such as:

  • reading a book
  • practising meditation or deep breathing
  • light stretching or yoga
  • taking a warm shower

Over time, these small habits train the brain to associate specific behaviours with sleep, making it easier to fall asleep naturally.

Be Mindful of Evening Food and Drinks

What you eat and drink before bedtime can influence sleep quality.

Avoid the following close to bedtime:

  • caffeine
  • alcohol
  • heavy meals
  • sugary snacks

Instead, choose lighter options if you feel hungry, such as:

  • warm milk
  • bananas
  • nuts
  • herbal tea

Certain foods naturally support relaxation and sleep. You can explore a list of foods that help promote better sleep here.

Optimise Your Sleep Environment

Your bedroom environment plays an important role in sleep quality.

To create a sleep-friendly space:

  • keep the room cool and dark
  • minimise noise and distractions
  • use comfortable bedding
  • avoid keeping electronic devices nearby

Prioritising sleep as an essential component of health rather than something to compromise on is one of the most powerful lifestyle shifts you can make.

Key Takeaways for Better Sleep

  • Sleep is a critical pillar of preventive health.
  • Adults should aim for 7–9 hours of quality sleep each night.
  • Consistent sleep schedules support the body’s circadian rhythm.
  • Reducing screen exposure before bedtime improves sleep onset.
  • A relaxing nighttime routine can help the body prepare for rest.
  • Good sleep habits improve energy, metabolism and overall wellbeing.

Small lifestyle changes can lead to meaningful improvements in sleep quality over time.

Sleep Well, Live Better

The theme of World Sleep Day 2026 – “Sleep Well, Live Better” reminds us that quality sleep is essential for overall wellbeing.

When you prioritise sleep, you support your body’s ability to recover, regulate hormones, maintain energy levels and protect long-term health.

Start by making small changes today. Over time, these habits can help you experience deeper sleep, improved energy and better overall health.

Because when you sleep well, you truly live better.

Take charge of your sleep health today. If you are struggling with sleep issues, speak with your GOQii Coach for personalised lifestyle strategies that help improve sleep quality and overall wellbeing.

#BeTheForce

Frequently Asked Questions

How many hours of sleep do adults need?
Most adults require between 7 and 9 hours of sleep per night for optimal physical and mental health.

What is the fastest way to improve sleep quality?
Maintaining a consistent sleep schedule and reducing screen exposure before bedtime are two of the most effective ways to improve sleep quality.

Can lifestyle changes improve sleep naturally?
Yes. Habits such as regular exercise, good nutrition, stress management and proper sleep hygiene can significantly improve sleep quality over time.

Disclaimer: GOQii is committed to providing accurate, up-to-date and comprehensive health information. This article is intended for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis or treatment. Always consult a qualified healthcare professional before making changes to your health routine. Individual responses may vary.

March 8, 2026 By GOQii Leave a Comment

Accelerate Action for Your Health: Why Self-Care Matters This International Women’s Day

Every year, International Women’s Day is an opportunity to celebrate progress and reflect on the work that still needs to be done to achieve gender equality.

The 2026 theme, championed by UN Women, calls on individuals, institutions and communities around the world to Accelerate Action toward gender equality.

While policy change, education and economic opportunity remain critical drivers of equality, one powerful yet often overlooked area where women can accelerate progress is their own health and well-being.

Prioritising self-care for women’s health is not a luxury. It is a foundation for empowerment. When women invest in preventive health, they gain the strength, clarity and resilience needed to lead families, workplaces and communities.

At GOQii, we believe that women’s health empowerment begins with preventive care, mindful living and consistent lifestyle habits.

What Is the International Women’s Day 2026 Theme?

The theme for International Women’s Day 2026 is “Accelerate Action.”

The campaign highlights the urgency of making faster progress toward gender equality by encouraging individuals, organisations and governments to take meaningful steps that support and empower women.

One of the most powerful ways women can accelerate progress in their own lives is by taking proactive steps to protect and strengthen their health.

After all, sustainable empowerment requires energy, resilience and well-being.

Why Self-Care Matters for Women’s Health

Across cultures and generations, women have often been conditioned to place the needs of others before their own. Between professional responsibilities, caregiving roles and family commitments, personal health frequently moves to the bottom of the priority list.

However, this pattern carries long-term consequences.

Health research consistently shows that many women delay regular health check-ups, ignore early warning signs of stress or burnout, and postpone lifestyle changes because they feel they “don’t have time.”

The reality is simple:

You cannot pour from an empty cup.

Self-care is not selfish. It is strategic. When women invest in their own health, they build the physical and mental capacity needed to support others and pursue their ambitions with confidence.

Accelerating action toward equality must also mean accelerating action toward better health.

3 Ways Women Can Accelerate Action for Their Health

Empowerment does not require drastic transformation. It often begins with small, consistent actions that build long-term resilience.

Here are three practical ways women can prioritise preventive health and strengthen their well-being.

  1. Give to Your Nutrition, Gain Vitality

When life becomes busy or stressful, nutrition is often the first thing to suffer. Quick snacks, processed foods and skipped meals may seem convenient, but they gradually reduce energy levels and affect overall health.

The Action

Focus on simple, balanced meals that prioritise local, seasonal and home-cooked foods. Include a variety of colourful fruits and vegetables, whole grains, healthy proteins and adequate hydration throughout the day.

The Gain

Balanced nutrition improves immunity, stabilises energy levels and helps the body manage stress more effectively. When your body is properly nourished, you gain the vitality needed to handle professional demands, family responsibilities and personal goals without feeling drained.

  1. Give to Your Body, Gain Strength

Physical strength plays a critical role in long-term health, yet it is often underestimated when discussing women’s wellness.

Muscle strength, bone density and mobility help protect the body against lifestyle diseases, injuries and age-related decline.

The Action

Aim for daily movement. Walking 8,000–10,000 steps a day is a great start. Complement this with basic strength training, yoga or resistance exercises two to three times per week.

The Gain

Strength improves metabolism, enhances mobility and reduces the risk of chronic diseases such as diabetes, osteoporosis and cardiovascular issues. Most importantly, it builds physical resilience, allowing you to maintain independence and energy as you age.

  1. Give to Your Mind, Gain Peace

Modern lifestyles often require women to juggle multiple roles simultaneously. Without intentional pauses, this constant pressure can lead to chronic stress, sleep disruption and hormonal imbalance.

The Action

Create boundaries around your personal time. Begin your day with 10–15 minutes of mindfulness, meditation or quiet reflection. Protect your sleep schedule and aim for 7–8 hours of quality rest each night.

The Gain

Mental clarity improves emotional resilience, focus and decision-making. When the mind is calm and balanced, everyday challenges become easier to navigate and productivity naturally improves.

Small Steps Create Powerful Momentum

Accelerating action toward gender equality is a collective effort, but it is also built on individual momentum.

Every healthy choice you make choosing nourishing foods, prioritising movement, protecting your sleep or seeking guidance from a health coach contributes to a stronger foundation for the future.

Empowered women are not defined solely by professional success or social recognition. They are defined by their ability to sustain their energy, nurture their well-being and live with intention.

#BeTheForce: Take Charge of Your Wellness

When women are healthy, energised and supported, they become catalysts for change across families, workplaces and entire communities.

But transformation begins with one simple decision: prioritising your own well-being.

This International Women’s Day, take a moment to reflect on your health journey.

Schedule that pending health check-up.
Step outside for a walk.
Reconnect with your wellness goals.
Speak to your GOQii coach and take the next step toward preventive health.

Small actions today can unlock stronger possibilities tomorrow.

Stay active. Stay healthy. And #BeTheForce.

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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