September 4, 2023 By Ashwinkumar Rahate 1 Comment

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.

January 29, 2023 By Neha Morche 5 Comments

Your Guide To Organic Food

With fitness and healthy lifestyle taking the world by a storm, Organic Food has become a common phrase associated with this storm. Everyone is talking about buying and consuming organic food over processed food but what exactly constitutes organic food?

Basically, organic food is the usual edible food but is produced, processed and packaged in a different way without using chemicals, pesticides, insecticides, non-organic fertilizers, antibiotics or any artificial hormones which are used otherwise. Organic food meets strict standards and is thus, safe to eat.

Advantages of Organic Food

Retains at least 50% more natural nutrients like vitamins and minerals than artificially grown food
Not hazardous for health as they contain no chemicals
Tastes more natural and delicious as there are no added sweeteners, coloring, flavors and preservatives
Organic food protects one from cancer and other diseases
Organic agriculture keeps our oceans, lakes, rivers and water supplies clean

Disadvantages of Organic Food

It is an expensive proposition
Not easily available everywhere
Lack in variety
Short shelf life because of no added preservatives

What Types of Foods Are Available as Organic?

Most consumers think of fruits and vegetables when they think of organic food but there are many other organic foods which include pastas, sauces, frozen juices, cereals, soups, chocolate, cookies, meat, poultry, dairy and even wine.

Not only the vegetarian food items but even poultry and meat have gone organic. Isn’t that interesting for non-vegetarians? But how does it work? It is because poultry and animals are fed only organic feeds and that puts them in the category of organic non-vegetarian food. Also, the animal and birds are not given any growth hormones for their mass production.

Tips to Buy Organic Food

Look for the label or logo that has approved the production of the food as “organic”
Remain informed about the organization that is an authorized seller of organic food
Pay attention on the expiry date. As no preservatives are added to the food, their natural shelf life is less

People may mistake Natural Food as Organic Food as it has not reached many areas in the world due to support from the government, proper authentication, etc. So there is a difference between Natural Food and Organic Food

What is the Difference Between “Organic” and “Natural”?

“Natural” is often misrepresented in product labeling as “healthy” but “natural” only means that the product has undergone minimal processing, no certification or inspection system. Also, “natural” does not necessarily relate to growing methods or the use of preservatives.

As we all know, eating unhealthy creates health issues whereas eating healthy and organic not only helps you get healthier and live better but most importantly, it develops the good habit of eating right.

Was this article helpful? Let us know in the comments below. For more on eating healthy and nutrition, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching.

#BeTheForce

March 26, 2019 By Arooshi Garg 5 Comments

Jaggery and its Benefits!

Jaggery is one of the most common ingredients found in Indian kitchens. Apart from being one of the best natural sweeteners, it also offers a plethora of health benefits. It is good for your cardiac health, digestion, improved metabolism, blood circulation, respiratory system, menstrual cramp or pains, sexual potency and stronger immunity.

About 70-80% of the world’s Jaggery production takes place in India, where it is commonly called gur/gud. It is primarily made from Sugarcane but nowadays it can be made from coconut sap and date palm as well.

How is Jaggery Made?

Jaggery is made by first extracting juice from Sugarcane. The canes or palms are pressed to extract the sweet juice or sap. The juice is then allowed to stand in big containers so that any sediment settles to the bottom. It is then strained to produce a clear liquid.

The juice is then concentrated by placing in a very large, flat-bottomed pan and boiled. During this process, the Jaggery is stirred and the impurities are skimmed off the top until only a yellow, dough-like paste remains. This paste is then transferred to containers where it cools into Jaggery blocks.

Jaggery vs Refined Sugar

Jaggery contains more nutrients than refined sugar because of its molasses content. Molasses is a nutritious by-product of the sugar making process, which is usually removed when making refined sugar. Molasses adds plenty of micro-nutrients to the final product. Hence, it is more nutritious as compared to white refined sugar!

10 Benefits of Eating Jaggery

Prevents and Treats Common Cold: Consumption of Jaggery helps fight symptoms of a cold and cough. Mixing a small piece of it in warm water or tea can help greatly.
Immunity Booster: Loaded with antioxidants and minerals like zinc and selenium, which helps curb free-radicals responsible for inflammation, Jaggery helps boost resistance against infections, hence building stronger immunity.
Detoxifies the Liver & Other Organs: It plays a major role in detoxifying internal organs such as liver, stomach, intestines, kidneys, etc. by flushing out harmful toxins from the body. Certain compounds present in Jaggery activate the digestive enzymes in our body, which help us digest food properly and also help reduce indigestion/bloating.
Combats Menstrual Pain and PMS: It is helpful in providing relief from cramps. In case you experience mood swings, irritation before your period, you should eat a small piece as it increases the levels of hemoglobin, maintains the hydration levels in our body in heavy-flow during periods and helps in releasing more Endorphins during periods (this helps relax our body). During periods, consume a solution of a glass of lukewarm water and Jaggery. It will help you tackle period cramps for the day.
Body Pain & Aches: Do you suffer from aches and pains in your joints? Eating Jaggery can provide you with immense relief. Add some grated ginger in boiling water and strain. Add a small piece of Jaggery and drink this regularly to reduce joint pain. You can even drink it with a glass of milk everyday to help strengthen the bones. This can help prevent joint and bone problems such as Arthritis.
Prevents Constipation: It activates the digestive enzymes in the body, stimulates bowel movements and helps prevent as well as relieve constipation. A cup of warm water with organic Jaggery and half a lemon’s juice is one of the best home remedy to cure constipation.
Prevents Anaemia: Rich in iron and folate, it helps prevent anaemia by ensuring that a normal level of red blood cells is maintained. It also helps in increasing haemoglobin content of blood. This is especially beneficial for pregnant women.
Acts as a Cooling Agent: Eating a small piece of it everyday helps in maintaining normal body temperature, which helps in keeping your stomach cool. Experts recommend drinking GurSharbat (soaked in ice cold water) during the summer months to cool off.
Prevents Respiratory Problems: By consuming Jaggery regularly, you can prevent many respiratory problems such as asthma, bronchitis, etc. Eating it with sesame seeds is beneficial for the respiratory system and preventing allergies related to it.
Regulates Blood Pressure: Jaggery contains potassium and sodium, which play an important role in the maintenance of pH levels in the body. It ensures that a normal level of blood pressure is properly maintained.

Quick Til Ladoo/Bars Recipe

You will need:

1 Cup White Sesame Seeds
1 Cup Jaggery
1 tbsp ghee
¼ tsp Cardamom Powder
Nuts of your choice

Method:

Roast sesame seeds on medium heat till light brown
Heat ghee in pan and add Jaggery
Simmer on slow flame till it melts
Put off flame and add the roasted til (and crushed nuts) and mix well
Grease your palms with ghee and make small balls or set in a plate and cut bars out of it

Want to know more? Ask us in the comments below!

#BeTheForce

February 23, 2019 By GOQii 4 Comments

Jayanand Wagh’s Holistic Approach Towards Health And Fitness

Being overweight is a common condition and most of us face it at some point. This is the story of a man who overthrew overweight with just focus and determination. If you think getting your health on track is impossible, listen to this story and give it another thought.

Jayanand Wagh, aged 40, started his journey on December 2015 and was overweight for 20 long years of his life. As he got better, he purchased a GOQii Vital to train for his half marathon goal. His goals also included weight loss and to become fit. Despite the nature of his goal, he was quite stubborn about achieving this without the help of a gym, vigorous diets or any shortcuts. It took him 2 long years to reach his goals and the wait was totally worth it!

How Did He Do It?

His approach to fitness was different. Instead of working for an immediate change, Jayanand Wagh focused on inculcating healthy habits into his lifestyle. These changes included eating a healthier diet with less sugar and carbs. He also introduced exercises such as running and walking along with other home workouts.

The result was slow but it changed the man he was and helped him shed 18kgs in 2 years. His motto was, Sculpt yourself into what you want to become, and that’s exactly what he did over time, with patience and hard work. With his fat loss goal being achieved, Jayanand is now focusing on building lean muscle mass. He has his own marathon journey, successfully completing the 21k milestone twice. Currently, he is training for the Mumbai Marathon 2020 with guidance from GOQii Coach Divya Bhat. He is also using the GOQii RunGPS tracker specifically for this.

When we asked him about the changes he inculcated in his daily life, this is what he had to say:

The first change I made was, to my sleeping pattern. I woke up early and went to bed early. Every morning I would go cycling with my 7-year-old daughter Angel. I led a very inactive and sedentary lifestyle with a job profile that didn’t involve much physical activity. In order to gain control over my mind and to stay focused, I sought help from my mind mentor Sandeep Maheshwari Sir.

Decreasing my junk food intake was a crucial step as this allowed me to progress further with my goals. I also reduced my sugar intake, which I totally cut down over a period of time. My fluid intake, mainly water increased considerably to a level that I drank at least 3 litres of water per day. I never used to eat breakfast before, but developed that habit which helped me very much later on. Nuts, fruits and salads were added to my diet to make breakfast more clean and healthy.

The toughest challenge was to quit smoking and my alcohol intake completely. I quit them both eventually. I developed the habit of carrying a lunchbox from home to work so I can avoid outside food as much as possible. Meditation became an everyday routine along with bodyweight workouts at home by following my health mentor Guru Mann

To have a better understanding of my body, I made it a habit to do an annual full body checkup on my birthday and know where it stands health-wise. I do oil pulling for 20 minutes every morning with virgin coconut oil became a habit. With guidance from wellness mentor and GOQii Master Coach Luke Coutinho, I began Intermittent Fasting and then moved to Dry Fasting. I would fast every Tuesdays and Saturdays for 16 hours, consuming my meals before 7 pm to reset my biological clock. Following these minute changes, I was able to transform my health. Determination and focus are what it took for me to be what I am today and I’m really proud of myself.

Was it really that difficult?

Yes! To stay focused throughout and be motivated is a challenge but would you rather lead an unhealthy life or have more focus & energy? The choice is yours! With simple changes to your everyday life, you can achieve similar goals as Jayanand Wagh and all it requires is relentless dedication. This story is an example to people who believe that it’s too difficult to bring about such changes in your health. Try this holistic approach towards health today and feel the change yourself.