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This is What Binge Watching is Doing to Your Health!

binge watchingI’m writing this blog with a pinch of salt because recently, I’ve been binge-watching as well. While stuck in this trap, I realized that this is something serious and needs to be addressed. Binge-watching may not be a new concept but it is quickly becoming the new normal. Thanks to the online streaming boom, you no longer need to watch a single episode with multiple commercial breaks and a cliff-hanger that keeps you biting your nails for another week.

Imagine having an entire series at your fingertips minus the ads. Now imagine what this much entertainment might be doing to you. We all remember Uncle Ben’s quote from Spiderman, “With great power comes great responsibility.” If you’re not responsible enough with your time, can you imagine what binging can do to your personal and professional health?

How Binge-Watching Affects Your Health

  • Kills Time: The humour or suspense in the story will make you want to spend hours watching episode after episode without even realizing. Binge-watching may result in slipping grades, being late to work or class and most of all, not being active.
  • Hello Heath Risks: Sitting for long stretches of time increases your risk of health issues (including diabetes, heart disease, and cancer), even if you also exercise regularly. If you must binge, make it healthier by standing, stretching, and taking mini-breaks for physical activity.
  • Addiction: While binge-viewing can be fun and feel satisfying, there’s always the danger of becoming too obsessed. Behaviour also becomes addictive when it begins to negatively affect other aspects of your life. For instance, if you neglect other activities or responsibilities to binge.
  • Antisocial Alert: Binge watching tends to be a pretty isolating activity. You’re taking time away from other essential things in life like hanging out with friends or working.
  • Binge Watching = Binge Eating: While watching an entire season of a show that caught your eye, you often tend to munch on a bag of chips, bowl of popcorn or multiple chocolate bars at the same time with an accompaniment of a soft drink or two. This happens due to mindless eating which ultimately leads to weight gain and health issues.

Is There a Way to Stay Healthy?

If you must binge, then here are a few tips that will help you be more mindful and make healthy choices consciously.

  1. If you binge, make it healthy by standing, stretching, and taking mini-breaks for physical activity.
  2. Try having breaks between episodes and not snacking while you watch. This would avoid mindless eating, and thus, avoid weight gain.
  3. Prefer watching with family & friends. Chatting with fellow fans about the show can also make your binge habit healthier since it pulls you away from the main screen and allows you to reflect on what you’ve just watched.
  4. Use Time Management as a tool to avoid wastage of time. Prefer setting a particular time slot for your favourite series in your daily routine.

However, Binge Watching is incomplete without Binge Eating. The only option left here is to choose healthier alternatives such as baked kale chips, simple roasted chickpeas, apple chips, salt and vinegar Zucchini chips, nuts and seeds mix, etc.

If you’re looking for more tips to live a healthier lifestyle, you can explore Healthy Reads or connect with a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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Why is it Difficult to Make a Lifestyle Change?

lifestyle
In a user story I recently wrote, the player said, “Making a lifestyle change is easy. What is difficult is the commitment to follow through with determination”. Rightly so, it’s indeed considered a tall order and hence, many give it up midway. Most consider it forced, rather than a positive change to bring about within themselves.

This very attitude and constant cribbing of people around me prompted me to write this piece on why is it so difficult to make a lifestyle change?

Many of us have tried it at some point in our lives. Some of us have succeeded, while many have found it extremely taxing. Making a lifestyle change is challenging, especially when you want to transform many things at once. Lifestyle changes are a process that takes time and requires support and lots of patience.

lifestyle1

Here are a few tips that you could follow from my personal experience:

1. Start Small

After you’ve identified realistic short-term and long-term goals, break them into small steps that are well defined, that can be managed and measured. If your long term goal (6-8 months) is to lose 20 kilos, then a good goal would be to reduce about 2 kilos a month in a healthy way.

Physiologically smaller goals give you a sense that it’s achievable and keep you motivated for the long term goal. Look at healthy eating options. Eat smaller, balanced meals at regular intervals. Replace a dessert with a healthier option, like Yoghurt. At the end of the month, you’ll feel successful knowing you met your goal.

2. Change One Behavior at a Time

It is said that old habits die hard. It is simply because behaviors develop over the course of time. Replacing then will take a while. Focus on one goal at a time. If need be, get professional help to understand what changes you need to bring within yourself to become healthy and fit. The problem arises when you try to change things really fast. Take it slow!

3. Have a Buddy, a Personal Coach or a Trainer

It can be anyone from a friend, to a  family member, a co-worker or your personal trainer. Your buddy and you can go for a walk, cycle or run together and keep each other motivated and charged. You can challenge each other to create some excitement in your training and make sure that it is not boring. Having someone with whom you can share your struggles and success makes the work easier and the mission less intimidating.

4. Make a Plan That You Will Stick To

You will have to devise a plan in such a way that it will be your guide. Think out of the box and have things in your plan which you have never done before. For instance, an adventure or sports climbing (artificial wall climbing). But, don’t go haywire and be specific. Manage time well.

Detail the time of the day when you want to exercise, how long you want to exercise or when you can take walks and how long you’ll walk. Maintain a diary in which all your tasks are jotted down and ask yourself if these activities and goals are realistic for you. If not, then start with baby steps.

5. Have Support Around You

Having people around you to support you while you are on your journey will keep you away from slacking. Don’t feel shy to ask for support wherever and whenever needed. If you feel you are unable to meet your goals on your own, get help!

6. Self-Motivation

All the above points will help you in your journey to change your lifestyle. But the biggest factor of all and one of the most important factor is being self-motivated. No matter how many buddies you have, no matter what support your dear and near ones will give you, no matter how good a plan you make, none of this will be effective till the time you are self-motivated and want to make the change.

Do it for yourself, do it on your own and feel good at the end of it all!

Making the changes that you want takes time and commitment. You can do it! Just remember that no one is perfect. You will have occasional lapses. Be kind to yourself. When you eat a brownie or skip the gym, don’t give up. Minor bumps on the road to your goals are normal and okay. Resolve to recover and get back on track.

If you find yourself in need of a little extra support and motivation on your journey to a healthier lifestyle, then subscribe to GOQii’s Personalised Health Coaching here. And, if you’re looking for more tips and advice on improving your overall well-being, you can find a bunch of helpful articles here.

#BeTheForce

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Benefits of Practicing Morning Yoga at Home!

morning yogaPicture this: you’re starting your day with a sense of inner calm, strength, and clarity, all thanks to the practice of morning yoga at home. Before we unravel the numerous benefits that come with this enriching practice, let’s first take a moment to delve into the heart of yoga and what it signifies.

What Do You Understand About Yoga?

What is it? Is it a form of exercise? Is it meditation? For me, yoga is a way of life. I believe the whole idea behind it is total discipline. It is physical, mental, intellectual and spiritual development. It helps you balance health from a physical, mental and emotional standpoint.

Benefits of Morning Yoga

You can practice yoga in the morning and night as well, although, morning yoga is the best as it cleanses your mind and body. It energizes all day and keeps you disciplined. Let’s explore the benefits of morning yoga!

  • Yoga improves flexibility and posture but it’s much more effective in the morning. The fresh air helps us relax our body and make it more flexible.  
  • We have more energy in the morning and morning yoga enhances it to last all day. Which means more intensity and focus! 
  • Setting up a morning practice is beneficial as it creates a ritual – it sets the tone for the day. By practicing morning yoga, there are no distractions or tasks that will get in the way – so no excuses for cancelling your session in the morning. 
  • That fresh morning air helps you deliver more oxygen to the body, breathe better and cleanses your system naturally. 
  • It also helps your digestive system as metabolism rate is higher in the morning. It increases digestion and keeps all indigestion problems at bay. 
  • Morning yoga boosts your brainpower and makes your brain more active to study or work. 
  • It enhances happiness and positivity as it boosts mental clarity and relaxes you. The release of endorphins that early in the morning make your body a more physically comfortable place to live in. 
  • Disease-fighting white blood cells in the body are able to do their best when our blood flow and lymphatic system have efficient circulation. By moving in a way that feels good first thing in the morning, we essentially ‘wake up’ all the body’s systems, which enhances the flow of circulation and gives the immune system an immediate boost. Gentle inversions like Viparita Karani, Cow Pose and Child Pose are especially effective for stimulating the immune system.
  • As a parent, taking time out for your own well being is difficult. Getting up early and practicing morning yoga puts your health first. Only if you are healthy, can you take care of others. A morning yoga practice is a way to know you’ve done something for yourself that day  
  • Apart from all of the above, morning yoga regulates your sleep rhythm, balances your hormones and helps you build a healthy and consistent routine. 

Asanas You Can Practice 

Try these yoga poses daily in the morning to increase blood circulation, enhance and stimulate the immune system, improve body function and strengthen your cells, tissues, glands and organs! Also, these poses will help you beat stress, anxiety and depression.  

  1. Suryanamaskar – for over all body workout
  2. Jivah Bandh – manages and relieves stress
  3. Simha Mudra – decreases stress and prepares you to face the day by increasing your willpower.
  4. Sheetali Pranayama – is a process which can cool the body down and give a feeling of calmness.
  5. Bhramari Pranayama – is one of the great breathing exercises to release the mind of disturbance, anxiety or frustration and get rid of anger.
  6. Om Recitation – excellent breathing exercises for meditation. Brings stability of mind and improves memory power
  7. Shavasana – removes nervousness, adds a sense of presence. Very important to start our day peacefully.
  8. Tratak Drishti – to increase concentration.
  9. Anulom Vilom Pranayama – is the best way of balancing the Tri Dosas in our body. Our body gets ill when Tri Dosas are not in balance. Vaat, Pitta and Kaffa are known as the Tri Dosas (Tri means “three” and the meaning of dosas is impurities). All three are the cause of all diseases. So, it is important to balance them. The way to do that is to practice Anulom Vilom Pranayama regularly. It is the simplest and best way for this.
  10. Kapalbhati Pranayama – generates heat in the system to help dissolve toxins and waste matter. It adds luster and beauty to your face and helps your skin glow!  

If yoga is practiced regularly in the morning, it will help you face the day with balance and a practical approach. Ensure that you do not eat at least 2-3 hours before you begin your practice. So try morning yoga and do share your feedback and changes with us in the comments below! 

To learn more about Pranayama, read this article: https://goqii.com/blog/pranayama/. 

To begin practicing yoga subscribe for LIVE interactive sessions with our Yoga experts on GOQii Pro within the GOQii App.

#BeTheForce 

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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. 

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