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Fun Ways To Stay Fit At Home

stay fit at homeWhile we’re again in a lockdown due to the second wave of the COVID-19 pandemic, what most of us are overlooking is the impact of this period on our health. “Sitting is the new smoking” and quite rightly so! Watch your favorite shows, movie marathons, staying glued to the cellphone can all keep you occupied but can also make you mentally and physically unfit! So here are some simple and fun ways to stay fit at home! You can try these fun workouts with your entire family, including your kids! 

6 Fun Ways to Stay Fit at Home

1. Plyometrics at Home
Yes! You read it right; Plyometric Exercise can be fun with all the family members. You can place 6 water bottles in a straight line with a gap of 2 feet between them. Ask all the members to form a line begin the workouts:

  • Do the snake walk without touching the bottles
  • Jump over the bottles
  • Jumping over the bottles again but this time turn to your right and jump and then turn to your left and jump.
  • Jump over the bottles and clap your hands in the air above your shoulders.
  • Come in the plank position such that you are in between two bottles and your body is completely on your toes and palms. Reach till the last bottle.

2. Partner Workouts

  • Both the partners are facing back (touching each other’s back); one partner has a bottle of water and will pass it to the other partner by just turning his waist. At the end of 60 seconds the one who has a bottle of water in their hands is the winner.
  • Both the partners are facing back but this time feet are shoulder distance apart and the box of popcorns will pass by bending the back and the receiving partner too has to bend down to take it.
  • Lie down on the floor such that both the partners are touching each other’s feet sole. Now do cycling 20 times clockwise and anti-clockwise.

3. Hula Hoop
This is favourite among children. Besides just twisting and rotating your waist, you can also do variations like a cross over the loops without touching any body part.

4. Skipping
Skipping is a great way to keep kids and grown-ups happy and engaged. You can do partner skipping, cross skipping and reverse skipping.

5. Dancing
Dancing is also a great form of workout. We live in a land of vast dance forms, so choose your pick from Bangra to Garba to Bollywood! You can have a small dance competition amongst the family members. Encourage the use of props like sticks or chairs which will need more effort.

6. Spell your name
Just spell your name and do these workouts. You can also spell days of the week.

Image courtesy @ Brightside

Hope you enjoy these fun ways to stay fit at home with your family during quarantine. Let us know your experience or your mantra to staying fit indoors, in the comments below. For more exciting and fun home workouts, tune in to GOQii Play. For more on fitness, check out Healthy Reads.

To get these tips and tricks directly from your GOQii Coach, subscribe to personalized coaching now: https://goqiiapp.page.link/wssu 

Stay indoors, stay safe and #BeTheForce  

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COVID Care: Home Remedies For A Sore Throat

sore throat

A sore throat is one of the earliest symptoms of COVID-19 infection in the majority of the cases. It manifests as scratchiness and irritation to the throat lining that worsens with swallowing. A sore throat can make it painful to eat, swallow and even talk!

If you have a sore throat associated with COVID-19, below are some of the remedies that might help you. These remedies do not cure the viral disease, but they can make you more comfortable. If your symptom of sore throat worsen, causing difficulty in breathing, please seek emergency medical assistance without wasting any time.

Some of these emergency symptoms include:

  • Difficulty breathing
  • Extremely high temperature, 103 F or above
  • Chest pain or pressure
  • Confusion
  • Severe cough with choking
  • Blue lips or face

Remedies For Soothing A Sore Throat

  1. Ginger Chips: Ingredients required – ginger root and honey. Wash an inch long piece of ginger root (Hindi name- Adrak) thoroughly, chop it into thin slices and pour a spoonful of honey to marinate them. Ginger chips are ready to be used. Keep one or two ginger chips in your mouth, upto maximum 6-8 in a day. Do not chew, just allow your salivary enzymes to dissolve the chip in your mouth slowly. 
  2. Clove water: Boil a jug of water and turn off the stove, put 3 whole cloves (Hindi name- Loung) in it. Drink this clove water throughout the day. For faster relief, keep 2 cloves in your mouth, do not chew or nibble, just let them stay in your mouth for salivary enzymes to work their magic. (If you have lost your taste due to COVID-19. clove can dramatically help you with taste too)
  3. Salt water gargle: Gargling with warm saline solution for soothing a sore throat is a well known, tried and tested remedy, before over the counter medicines became a norm. So, even if you feel gross about it, give it a try! In a glass of warm water, add 1/4th tsp salt and gargle with this water in your throat. For added benefit, add a pinch of turmeric or a dash of lemon or Apple cider vinegar in it. Make sure not to drink/swallow the salt water.

Please make sure that you do not ignore worsening symptoms and connect with your treating doctor at the earliest. We hope this article helps you. For more COVID-19 related articles and tips to boost your immunity, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

For further queries and to get these tips directly from your GOQii Coach, subscribe to GOQii now: https://goqiiapp.page.link/wssu  

Stay home, stay safe and #BeTheForce 

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How To Safely Isolate Yourself At Home

Safely Isolate Yourself At HomeWith COVID-19 still spreading like wildfire and the resulting shortage of medical facilities, people have opted to self-isolate at home. Although hospitals and doctors are best  to help you recover fully, here are some tips which will help you safely isolate yourself at home with your family. 

Who Needs Home Isolation? 

Home isolation is for someone who has tested positive or is suspected to be positive. The purpose here is to recover fully and stop the contagion. Home isolation is not an option for patients who are infected and above 65 years of age or have other comorbidities. They need to be hospitalised in isolated wards. 

What Essentials Will You Need? 

Apart from the basic necessities of water, food, clothing and shelter, a COVID patient needs much more during isolation. A quick list will include:

  • Thermometer – to keep a regular check on body temperature
  • Oximeter – to ensure that your reading is above 90-95%, or else you may need supplemental oxygen.
  • Exhaust or a table fan, working like an exhaust to draw in the fresh air and recycle the virus-laden room air.
  • You will also need your doctor prescribed medications and a smartphone to stay connected with the doctor and your community.

How Can You Safely Isolate Yourself? 

There are a few rules to safely isolate yourself at home with your family in the adjacent room:

  • Recovery happens best during rest. Hence make sure to follow the circadian rhythm and have a good night’s sleep. Wake up and soak in the sunshine to get your dose of vitamin D from your room window.
  • Breathe deeply, do pranayama or follow the Win Hoffman breathing method to strengthen your respiratory system. Sleeping on your stomach allows your lungs to expand fully on the backside. So practice it daily for a few minutes.
  • Drink 2-3 litres of water to flush out the toxins from your body. Include a herbal Kadha in small quantities too. If possible, add lemon juice to it to get in Vitamin C to combat the virus.
  • Eat a lot of fresh fruits and vegetables to load up on antioxidants to fight off the inflammation. Feed the gut bacteria a healthy dose of probiotics to strengthen the immune system. Avoid non-vegetarian food and alcohol during the isolation.
  • Exercise, if you have the strength, to supply oxygen to every cell of your body. Confined within your room, you may just get enough space to do yoga or spot walking.

When Should You End Isolation? 

Generally, 14-17 days are more than enough for home isolation. You need to make sure that you do not have any fever for at least three days before ending the isolation period. Also, it is important to get tested once again to check if you’ve fully recovered. 

Staying isolated at home is a challenging task not just for you but your family too. They feel helpless as they are unable to care for you. And you might feel bogged down with solitary confinement. Nevertheless, you must ensure to follow proper sanitation methods and clean your room. 

We hope this article helps you. For more, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

To get more expert advice on dealing with post-COVID recovery or general health issues, subscribe to GOQii and get in touch with your personal coach now: https://goqiiapp.page.link/wssu 

Stay home, stay safe and #BeTheForce 

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Fatigue Fighting Hacks To Supercharge Your Mornings At Home

fatigue fighting hacksTrrriiing! There goes your 6 a.m. alarm! 

Boing! There goes the snooze button hit! Just another ten minutes you plead with your fatigued mind even though you know you’ll be late for that zoom call!  

How often have you caught yourself doing that in a week? The day whizzes by in a blur as you struggle to stay awake through that all-important morning call, exercise restraint from unnecessarily blowing your top at your colleague, force yourself to be patient as your junior takes longer than expected to understand a concept, and stop short of actually dozing and snoring at your comfy workspace at home as the day slowly comes to a close…

Morning fatigue can be pinned down to many reasons: a super-late night, hypothyroidism, too much progesterone, midnight visits to the washroom, sleep apnea, an overworked mind, and more. Chronic fatigue can take a toll on human health, and is best nipped in the bud. Once hormonal imbalances and sleep apnea have been ruled out as the cause of your daily fatigue, try out these fatigue fighting hacks to keep you alert through the day.

Fatigue Fighting Hacks To Supercharge Your Mornings

  1. Set a Double Alarm: A full sleep cycle is approximately 90 minutes. So, if you need to step out of bed at 7 a.m., set an alarm for 5:30 a.m. and another one for 7 a.m. Turn off the 5:30 alarm once it begins to shrill – go back to getting another complete sleep cycle – and bounce out of bed happily when the second alarm goes off! You won’t need the snooze button at all! 
  2. Exercise: If home workout isn’t your style – fret not! Begin your day with a few simple stretches or a 10-minute yoga session. The release of endorphins that this brings on will keep you feeling energized through the day. 
  3. Be a Sunflower: Just like a sunflower thrives on the energizing rays of the sun, so does your body. Throw open your windows, draw back the curtains and revel in the joy that comes along with the morning rays hitting your face. You’ll get a good dose of vitamin D too whilst you are at it.
  4. Power-up with Protein: Skipping breakfast is never an option if you want to feel fresh throughout the day. But choosing the right breakfast foods is important. Begin and end your day with protein-rich foods. Research indicates that protein induces serotonin and subsequent melatonin release that brings on better quality sleep while also leading to a build-up of enzymes that signal the brain to wake-up in the mornings. Plate up the eggs, fish, yoghurt, pulses, peanut butter, and nuts and roll away the sugar-laden carbohydrates.
  5. Tank up on Water: Dehydration can often be the reason for fatigue in the morning and all through the day. A glass of plain water or fruit-infused water is a sure shot way to get your body into “run” mode. Placing this by your bedside and reaching out for it as soon as your alarm goes off will get you moving faster than the Duracell rabbit!  
  6. Alexa to the Rescue: Programme Alexa to play out your favourite music at the exact hour you need to be out of bed. What better way to begin your day than with a blast of pop, hip hop, golden oldies, jazz or Hindi chartbusters? 
  7. Tease your Brain: Alarm clocks and mobiles that need you to perform a mental task before they can be “snoozed” or shut off are now available in the market! Not only will they supercharge your morning, but you’ll have increased your IQ by 5 points at least by the end of the month.

List Of Don’ts Before Bed 

I don’t need to dwell on the much-touted DON’Ts that keep you away from enjoying your mornings, but a quick reminder will reinforce your learning:

  • Limit water intake to just one glass a couple of hours before you hit the sack; then you won’t need to blame your midnight loo visits for your morning fatigue.
  • Cut down the fat at dinner to help you drift away to dreamland sooner.
  • Make sure your bedroom has just the right amount of light and is at the right temperature to allow for some uninterrupted sleep. 
  • Choose the right sleep accessories – pillow, mattress, blanket, and even a cuddly toy, if that’s what will keep your peepers tightly shut for 8 hours straight.
  • Stay away from electronic devices at least an hour before bedtime. Reading a book may be a better bit to bring on deeper sleep.
  • Maintain a sleep schedule so that the natural release of melatonin takes charge at the right time. 
  • Stay away from alcohol and caffeine closer to bedtime; they are diuretics that will cause you to wake up to piddle in the middle of the night! 

Sleep has no replacement. Fatigue is easily prevented. Do your health a huge favour – beat the morning blues! 

We hope these fatigue fighting hacks help you make your work from home more productive! Do let us know your thoughts in the comments below. For more tips, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

To directly interact with your GOQii Coach, subscribe to GOQii now: https://goqiiapp.page.link/wssu

Stay home, stay safe and #BeTheForce 

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