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Should You Avoid Going To The Gym?

gymWith India slowly unlocking, all the public places which were high risk areas are slowly opening. With some ease in restrictions in many parts of the country, local gyms and yoga centers are reopening gradually. Despite this, we can’t overlook the fact that India is still in the top 5 affected countries. This begs the question if it is safe to go to the gym or avoid it completely! 

Why Do You Feel Like Going To The Gym? 

Physical activity or exercise is a very crucial part of a healthy lifestyle. Everyone who wants to stay healthy understands its importance as well as how hard it is to stay motivated and not miss our daily workout. Gym & fitness classes don’t just provide us personalized instruction to help achieve our fitness goals but they also give a sense of community & support. Considering the current situation, we cannot deny the fact that they are also crowded, where risk of infection is much higher due to a lot of surface area that people commonly come in contact with.

Have You Tried Joining the New Fitness Revolution? 

They say where there is a will, there is a way and the same applies to keeping fit as well. People are now turning to fitness apps and workout videos to stay fit. Exercising at home has become the new normal. Besides, studies have shown that it’s better to workout in open and natural spaces than poorly ventilated and crowded places. But, if you’ve been regular at the gym for a few years, you might be missing the discipline and support it provides. It’s natural to feel the urge to hit the gym as soon as it opens. 

Things To Consider Before Rushing To The Gym Again 

While it’s natural to have an increased urge to go back to your pre-pandemic fitness regime, you still need to ensure that the risk of infection is minimized. So consider these points to stay safe: 

  1. Check if the strength of group fitness sessions is low so maintaining distance is possible.
  2. Check if gym staff is sanitizing the equipment often and between the sessions.
  3. Ask if they are checking temperatures of staff & members before entering.
  4. Avoid gyms which do not have enough ventilation, or are located in the basement.
  5. Carry your own sanitizer, towels, mask, water bottle, yoga mats, etc. every time you visit.
  6. Do not share any of the above things with anybody.
  7. Stay home if you are not feeling well.
  8. Avoid going if there is a surge of infections around the locality.

With so many things to consider before going to the gym, what’s your take? Let us know in the comments below!  

If you’re still unsure, consider working out at home till things change for the better. Moreover, you can download the GOQii App and workout with our fitness experts online on GOQii Play. If you’re looking for home workouts or more information on fitness and an active lifestyle, check out Healthy Reads. 

If you will be heading out to the gym, then #KeepAWatch on your health with the GOQii Smart Vital that comes with 18 exercise modes to help you get the most out of your workout. It also helps you track your body temperature, blood oxygen (SpO2), heart rate and blood pressure – all of which can help you detect infections at an early stage. 

Stay safe and #BeTheForce 

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Sugan Sabre of Nashik City Police Levels Up With Positivity!

Sugan Sabre

There’s no denying that it takes bravery and guts to perform the tasks undertaken by our Police Force. It is also evident how this job can take a toll on your overall health, mental & emotional wellbeing if one is not mindful enough. Believe it or not, being an active member of the police force is a challenging affair and sometimes, you need a positive outlook to pull through. Let’s see how Office Sugan Sabre leveled up his positivity with GOQii. 

Sugan Sabre has been posted at Nashik City for the past 29 years. He always had a lean and athletic body. He actively participated in various athletic events in school and college. He has also played cricket at the district level during his college days. However, an injury forced him to quit cricket and athletics completely around 25 years back. 

Before joining GOQii, he used to visit the gym and go for frequent runs. On an average, he would cover 7km a day. He always preferred home-cooked meals and eating out was a rare affair. 

Joining GOQii and Leveling Up! 

A GOQii tracker along with a subscription was handed over to the Nashik Police Force by their Commissioner, Shri. Vishwas Nangare in May 2020. Since then, completing 30k steps and staying active throughout the day have been 2 key things that he has been doing. There is a healthy competition among all the police personnel at the station to complete as many steps as possible. 

Nowadays, his routine is to wake up at 5:30 in the morning, go for a run and walk around 12km apart from some bodyweight exercises. In addition to this, he has added warm-ups and stretching to his routine which he never did before. His GOQii Coach explained to him why a warm-up is extremely important before any physical activity. 

While his meals continue to be the same, the timings have changed. Earlier, he would skip breakfast and eat an early lunch around 10:30 AM. Now, he eats his breakfast after his morning workout. His coach has also advised him to limit his dinner intake to just 2 rotis along with any curry. Thanks to these minor changes, his weight has reduced from 83kg to 79kg since May. He is able to complete almost 25km a day by staying active throughout. He has added yoga and meditation to his routine to remain calm and relaxed. 

What Does Officer Sugan Sabre Have To Say?  

Officer Sugan Sabre says that being physically active has helped him stay more positive especially during these uncertain times. If you are physically and mentally active, your immunity is automatically higher and there is no illness that can attack you. People should not fear the coronavirus, rather be strong and confront it head-on. 

Along with his police duties, he is also actively involved in training a group of people in a park nearby. He takes them through various exercises every day. In fact, he looks forward to this time of the day when he is able to motivate and help others get active. He says it’s important to pass onto others whatever you know. 

His energy and positivity have rubbed off on his family members too as they’ve started waking up early in the morning to join him in his routine. He says GOQii has contributed a lot to his positivity and the band is a constant reminder that he needs to be on the move and not sit idle. 

We salute the efforts of Officer Sugan Sabre from the Nashik City Police Force for his dedication to serve the country as well as remain active! To read more successful and inspiring user stories, check out Healthy Reads within the GOQii App.

#BeTheForce

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Lose Weight The Right Way – Neetu Choudhary’s Weight Loss Journey!

Neetu Choudhary

Do you struggle with losing weight? Are the odds always stacked against you and despite your best efforts, the number on the weighing scale doesn’t budge? Well, you might have a lot in common with our player Neetu Choudhary who faced similar challenges. But with the right guidance from her GOQii Coach, she was able to make a positive lifestyle change! 

Before Joining GOQii 

Neetu Choudhary always had a medium build. She dabbled with yoga and the gym to stay active and fit before marriage. However, post-marriage, due to the new home, work and the stress which came with the responsibilities of managing both, her fit and active lifestyle headed towards a downward spiral. She also had a miscarriage which further impacted her stress levels and led to weight gain. After a successful delivery, her weight had touched 82kg. She had reached a stage where she was ready to try anything to lose weight. 

Neetu Choudhary Makes The Shift! 

Neetu Choudhary was introduced to GOQii through a friend. Let’s read her story in her own words: 

“1 year ago, my weight was more than 80kg. My BMI was hovering around the obese category. Because of a C section delivery and hormonal imbalance, my weight was increasing day by day. Despite working out and dieting, I was not able to reduce my weight. I worked out 3 hours a day at the gym and my diet was only liquid without chapati or rice and I often skipped meals. 

I still remember the first call with my GOQii Coach where she told me that I am torturing my body and experimenting with it the wrong way – that’s why my metabolic rate is very low. I told her that I don’t eat anything and I’m still unable to lose weight. To this, she said that’s what the problem is! If we don’t eat right, it will affect weight. Those words hit home and from that day on, my life took a big u-turn. 

The changes that my coach introduced included: 

  • Reducing my workout time from 3 hours to 1 hour
  • Have 3 meals a day – breakfast, lunch and dinner 
  • Include yoga and meditation for better sleep and to reduce stress levels 

Additionally, she also suggested that I don’t avoid anything but only restrict the quantity for the initial stage. 

After following these changes, I began realizing that my energy levels increased and I don’t feel tired all the time. My anger levels reduced. My GOQii Coach Unnati helped me a lot during my journey and kept motivating me. She also helped me stop a few bad habits such as: 

  • Reducing my milk tea from 5 cups to just 1 
  • Doing away with processed and instant food. Now, I don’t even have biscuits in my kitchen 

Staying Fit During Lockdown 

When the world went into lockdown, I was worried about how I’ll keep my routine up but my GOQii Coach motivated and guided me to utilize this time in an effective manner. I switched to home workouts which include stair workouts, skipping, HIIT and running. I lost nearly 8kg in the lockdown itself. 

I now believe that even without a gym or skipping meals, we can still reduce weight. All you need is determination and a positive attitude. My coach said – STOP MAKING EXCUSES  and this has been my motto ever since in my personal as well as professional life!” 

What Does Neetu’s Coach Have To Say About Her? 

Coach Unnati says that, “Neetu was very determined towards her health goals, which was to lose weight, lose inches (especially belly fat). Her health concern was PCOD because of which she had gained weight and was finding it too difficult to lose. 

After learning about her daily routine, we decided to reduce the workout from 3 hours to 1 hour & in addition introduced a half an hour post dinner light walk. Workout would include variations of HIIT, Stair Climbing, Skipping Rope, Strength Training and of course a small session of Pranayama & Meditation. For food habits, we decided not to skip or eat less for any meals instead, follow intermittent fasting starting with 12/12 hours and at present following 16/8 hours very smoothly. During the eating window, we made sure her diet was rich in fiber, protein, good fats & moderate amount of carbs. Water intake was also improved by incorporating detox water.

Changes Observed:

  • Weight loss – 12 Kgs (from 82 Kgs to 70 Kgs)
  • Inch Loss – 4”
  • Belly Fat – 6”
  • Arms – 2”
  • Improved on Sleep Quality, 
  • Reduced Stress Levels 
  • Good Energy levels throughout the day.

Neetu’s Sincerity, Determination, Dedication & Consistency helped her achieve her health goals. Seeing her so motivated, motivates me too!”

Well, does this story motivate you? Remember, it is never too late to make a change. With determination, motivation and the right habits, you can reach your health goals too! For more inspiring stories, check out Healthy Reads. To subscribe to GOQii, head over to our Website or Download the App Now! 

#BeTheForce 

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Effective Tips to Boost Your Immunity

boost your immunityAs we prepare to welcome the monsoons, along with the ongoing pandemic, the change in season might affect some of you as you may show symptoms of cold and flu. During this time especially, it becomes important to protect your body against any illness or disease caused by bacteria or viruses. The best way to prevent cold and flu is to boost your immunity! 

Types of Immunity 

  • Specific Immunity: Is related to specialized cells located throughout the body like thymus, lymph nodes, bone marrow, spleen, lymphoid tissues, etc. which respond to invasions of foreign materials/microorganisms like bacteria, virus, fungi produced by or entering the body.
  • Non-Specific Immunity: Is related to the physical barriers like skin and mucous membrane. They form the first line of defence against the entry of microorganisms or foreign substances in your body.
  • Others: These include mobile cells like leukocytes and lymphocytes. They are released in the blood and carried to the site where they are needed when any microorganism invades the tissue.

How To Boost Your Immunity 

Each person has a different spectrum of immunity ranging from good to bad. But there are certain things you can do to try to boost your immunity. 

  • Have Nutritionally Adequate Meals: There are supplements in the market claiming that they increase immunity. However, it’s best to do so by consuming foods that boost your immunity. A healthy immune system is dependent upon a healthy eating pattern. Malnourishment leads to low immunity as nutrients like zinc, selenium, iron, copper, folic acid and vitamins like A, B6, C and E are needed to maintain an optimum immune system. Some foods that boost immunity are Vitamin C rich foods like oranges, grapes, kiwi, pineapple, lemon, etc, along with broccoli, ginger, garlic, turmeric, green tea, etc.
  • Boost Gut Health: Gut health is directly related to our immunity. The healthier the gut, the healthier the immune system. Adding prebiotics and probiotics like yogurt/buttermilk/curd, garlic, onion, apple, bananas, oats, flaxseeds, wheat bran, apple cider vinegar, Kombucha, Isapgol, etc. to your diet as they boost gut health, which in turn boosts your immune system. As they have good bacteria, they prevent digestion issues as well. For healthy digestion, make sure you avoid too spicy and junk foods, avoid long gaps between meals, hydrate yourself well, be on the move throughout the day, have a light dinner and keep stress away. Also have lots of fibre in the form of raw fruits and salads, oats, nuts, etc.
  • Get Active: Exercising regularly for at least 20-30 minutes helps to bring in a healthier you by improving bones, muscle and joint strength. It prevents various metabolic disorders like diabetes, cardiac issues, etc. It also increases blood circulation which allows the proper functioning of T cells – which is a type of white blood cell that guards the body against infections to work efficiently and prevent us from getting any kind of viral infection or disease. A regular workout schedule even reduces stress which is a major contributor for low immunity.
  • Curb Alcohol & Smoking: Alcohol and smoking are scavengers of our immune system. Try to limit the intake of the same to avoid cold or flu as they affect the liver and lungs respectively which helps in detoxification. They lead to medical problems like cardiac issues and blood pressure, which if uncontrolled, leads to cardiac attack. Smoking leads to respiratory tract infections like tuberculosis and bronchitis and alcohol also leads to fatty liver and in severe cases, leads to liver cirrhosis. Drinking and smoking also leads to cancer.
  • Get Sufficient Sleep: Make sure that you get at least 6-8 hours of sleep everyday as enough sleep helps our bodies recover from everyday stress, both physical and mental. If you feel that your sleep is disturbed, try to be active throughout the day, avoid caffeine or alcohol before sleeping, keep the bedroom cool and keep the electronics away before sleeping and do some deep breathing or unwind yourself. 
  • Reduce Stress Levels: Stress is directly linked to our immune system as it secretes cortisol which interferes with the functioning of T-cells. To keep your stress in check, practice yoga, meditation, socialize on the internet and practice positive thinking or deep breathing in your regular routine.
  • Maintain Good Hygiene: Wash your hands for 20 seconds under running water frequently in a day with soap or use a hand sanitizer with alcohol to disinfect yourself from germs frequently. After entering the house, make sure to immediately wash hands with soap to avoid infection. Wear a mask as instructed by WHO if you’re stepping out. Also, make sure to wash raw fruits and vegetables before consuming them.

Good immunity is the pillar of a healthy body and very important for providing longevity to life. Try the above tips and boost your immunity to live a long and healthy life. For more tips on immunity, check out Healthy Reads or view LIVE sessions by experts on GOQii Play. Do leave your thoughts in the comments below. 

Stay home, stay safe, boost your immunity and #BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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