lifestyle tips Archives - Page 2 of 16

November 5, 2023 By Mohammed Tufail Qureshi 4 Comments

Get children active and keep them healthy

Being physically fit has many benefits. This is not true of adults alone but also true for children. I remember as a child I would love to play in the outdoors. Every day my friends and I would spend at least an hour playing all kinds of games from football to cricket to various other physically taxing games. But, today its sad that we hardly see kids playing in the outdoors.

Children of today’s generation are born with technology gadgets around them and by the time they are 5-6 years of age they are so hooked to these gadgets such as Ipads or laptop or mobile phone etc. Most are gaming addicts and are interested in indoor and cyber games than playing in the outdoors.

But, sitting at home in front of the computer or playing on the Ipad or mobile phone is not good for children. These have a bad effect on the child’s physical strength, growth and fitness. Children should play in the outdoors and exert themselves in physical activities for at least an hour (60 minutes) daily. This is the minimum that a parent should see to it that the child follows. And, you’ll soon discover all the easy and enjoyable ways to help your child meet this regime. Encourage your child to participate in activities that are age-appropriate, enjoyable and offer variety!

Three types of physical activities are very important that every child must follow

1. Aerobic Activity
Aerobic activity should make up for most of your child’s 60 or more minutes of physical activity each day. This can include either moderate-intensity aerobic activity, such as brisk walking, or vigorous-intensity activity, such as running. Be sure to include vigorous-intensity aerobic activity at least 3 days per week.

2. Muscle Strengthening
Include muscle strengthening activities, such as gymnastics or push-ups, at least 3 days a week as part of your child’s 60 or more minutes.

3. Bone Strengthening
Bone-strengthening activities include jumping rope or running, at least 3 days a week as part of your child’s 60 or more minutes activities in the outdoors.

Tips to help kids get active

** Encourage walking to school and getting active as a family

** Get them to cycle or run instead of getting a ride

** Ask them to walk the dog with you

** Have them carry the groceries from the market

** Encourage them to dance to their favourite music

** Replace computer and TV time with something active

** Build active opportunities into daily classroom routines and encourage students to join a school sport team

** Take kids to the playground or to the park to play

** Reduce screen time

This will help them to achieve the physical fitness and stay fit which will help them throughout their life.

We hope these tips on promoting physical activity and health among children prove valuable for both you and your child. If you found this information helpful, we’d love to hear your thoughts in the comments below. To explore more insights on children’s health, check out Healthy Reads or for further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

October 31, 2023 By Disti Shah 4 Comments

What is Bloating?

There is a lot of confusion around ‘bloating’, a common problem that we come across in our day to day life. In fact, we are witnessing a virtual epidemic of bloating in the current times. Abdominal bloating not only looks bad but also causes lot of discomfort.

But, it’s not the end of the road. The good news is that it is one of the conditions that can be avoided, but before learning that, we need to first understand what the most common causes of bloating are.

1. Constipation

Too little fibre, fluids, and physical activity may lead to constipation, which can result in bloating.

2. Eating too fast

Eating quickly and not chewing your food well can cause air swallowing that leads to bloating.

3. Drinking too much of carbonated beverages

The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly.

4. Too much consumption of sugar-free beverages

Too much sugar alcohol in artificially sweetened foods and drinks lead to bloating.

5. Food allergies and Intolerance can cause gas and bloating. But, these need to be confirmed by your doctor.

6. Medical conditions which may cause bloating are – Lactose intolerance, irritable bowel syndrome, Giardiasis (parasite infection), colon cancer, bacterial overgrowth etc.

Simple ways to avoid bloating:

Chewing the food thoroughly

Chewing breaks the food down from large particles into smaller particles that are more easily digested, making it easier for the intestines to absorb nutrients from the food particles as they pass through. This also prevents improperly digested food from entering your blood and causing a wide range of adverse effects to your health, one of which is bloating.

Exercising regularly preferably including more abdominal exercise

Physical activity helps air bubbles pass through your digestive tract more quickly, so that bloated feeling will disappear faster than if you lounge on the couch.

Avoiding too much of water during meals

Too many liquids during meals can cause dilution of digestive juices, which may hamper the digestion process, and a small amount of liquids aids digestion, therefore moderation is a must.

Avoiding drinking using straws and narrow mouth bottles

Leads to ingestion of excess air while sucking, which may, in turn, cause bloating

Avoiding carbonated beverages

When carbonated drinks are opened, it allows the compressed carbon dioxide to form bubbles and escape into the air. Lots of the gas escape from your mouth or resurfaces from your throat as a belch. However, drinking lots of carbonated drinks at one time forces large amounts of the liquid into your stomach where the gas may pass to your intestines.

Eliminating smoking and Hukka

People who smoke or have Hukka inhale a lot of extra air than non-smokers.

Avoid chewing gums and food that have artificial sweeteners

Artificial sweeteners are difficult to digest and therefore should be taken in moderation as constant use may cause digestion problem.

Avoiding gaseous vegetables

Vegetables like beans, cabbage, Brussels sprouts, onions too many raw vegetables, radish, melons, broccoli cause gas during the digestion process.

Avoiding foods with air whipped into them – soufflés, sponge cakes, and milkshakes
Avoiding long gaps between 2 meals
Limiting sodium intake – especially avoiding processed foods as they have loads of sodium

An extra salty meal may lead to water retention, which causes bloating.

High fiber meals may aggravate bloating; therefore keeping a check on the fiber intake.

The gas occurs because bacteria within the colon, unlike the intestine of humans, are capable of digesting fiber to a small extent. The bacteria produce gas as a by-product of their digestion of fiber. Therefore, excess fiber may cause a bloating sensation.

Avoiding milk for people who are lactose intolerant

Your body may not be making enough of the enzyme lactase, which is needed to break down the lactose in dairy foods.

Have Probiotics

They have good bacteria in them similar to those that you already have in your stomach. Having probiotics in your diet will further aid in digestion and thus stop bloating.

Finally, to conclude, here are a few exercises that can help to reduce bloating:

Leg Seated Spinal Twist

Apanasan

Spinal Twist

Paschimottanasana

Seated Heart Opener

AdhoMukhaSavanasana

Bloating is a common issue with various underlying causes. By understanding and implementing these preventative measures and lifestyle adjustments, you can reduce the frequency and intensity of bloating. Additionally, regular exercises mentioned above can further help alleviate bloating. Remember that a healthy and comfortable digestive system is within your reach with these practical tips. For more articles and guidance explore our Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

October 13, 2023 By Rajashree Hota 6 Comments

9 Tips For Self-Motivation

9 Tips for Self-Motivation As part of my regular conversation, I asked one of my players about exercise.

“I don’t feel like it!” He replied swiftly.

Seeing his lack of motivation, I nudged him a little gently to give it a try. He sulkily replied with an “Okay!”

The same episode unfolded the next day with him being unenthusiastic about exercising. It didn’t matter how hard I tried to motivate him day after day. After a while, I realized that the player completely lacked intrinsic or self-motivation i.e the motivation that comes from within.

Self-Motivation emanates from one’s own sheer willingness to achieve a goal that has been set for oneself. Many times, we promise ourselves that from next week or next month we will start exercising, leave sugar or work towards a healthier lifestyle but how many times do we sincerely stick to these goals? Of course, the desire to change our lifestyle for our own good has to be self-motivated, but seldom are we able to maintain the interest levels to achieve a goal.

Self-Motivation is quite important when it comes to being fit. We start well with following a routine of waking up early and going for walk, a run or to the gym. The first few days of the week go by as per routine but suddenly there is a radical dip in the levels of our motivation. In most cases, the loss of motivation occurs when we step on a weighing machine and see no change. Another reason could be a negative, self-criticizing thought patterns where we compare ourselves to skinny models or chiseled athletes thinking we’ll never be like them, instantly hammering our motivation into a million pieces.

If you’ve been seeking self-motivation and aren’t able to find it, here are 9 surefire ways to stay motivated!

1. Do It Only If You Want To
If you are exercising for the sake of it, let’s embrace the truth, it won’t work. Motivation levels will drop easily when you do something you don’t want to. To keep going and feel motivated from within, you need to enjoy your workout. To stay fit, experiment and find out what activity you like the most.

2. Stop Criticizing Yourself
If you start comparing yourself with someone you think is perfect, then your motivation will bite the dust. Realize that the person next to you who is in perfectly good shape took the time and effort to look like that. Instead of dwelling in self-degrading thoughts and criticizing yourself, put in a fair effort.

3. Picture Yourself a Few Years From Now
Picture a healthier you, a more slimmer or good looking you. How would you like to see yourself after a year from today? This thought itself can motivate you from within.

4. Get Over Your Laziness
“Not now”, “Maybe tomorrow”, “I will start from Monday”, “May be next month”… Do you recognize these statements? They are evident signs of procrastination and laziness. Very soon, the “not now” becomes “never” and we hardly try to achieve any pending health goals we may have. What should we do? Get over it and start moving! Try playing some energetic music around you, change your lazy looking, comfort filled environment and get yourself going.

5. Focus on the Goal
This is the most important thing you need to do. Focus on your goals, whether it is to achieve balance in your lifestyle, eat healthy or lose your weight, start focusing on your goal. More than often, we divert from our original goals and start over-thinking. For instance, if your goal is to lose weight, stop thinking about the clothes that you are not fitting in right now, or what will happen if you do and do not lose weight. Just tame your mind and focus on your ultimate goal!

6. Set Small Targets and Give Yourself a Reward
Reward plays a very important role in self-motivation. Start with small goals, or what we like to call S.M.A.R.T (Specific, Measurable, Attainable, Relevant and Timely) goals and reward yourself every time you achieve one of them. For example, if your ultimate goal is to lose 25kg, have a “S.M.A.R.T” goal to lose 4 to 5kg per month and when you manage to achieve it successfully, reward yourself with something you like. Be it new clothes or even a new phone.

7. Set Penalties
If Rewards work then penalties work as well. By penalties, I don’t actually mean punishing yourself to the extent of starvation when you eat junk food or excessively working out every time you skip exercise. Instead, do it in a positive way. Like every time you miss exercise or eat something unhealthy, put a certain amount of money in a penalty box, which will ultimately go to your friend/ spouse/ kids or colleagues. That will motivate you enough to not skip exercise the next time.

8. Pen It Down
If you write your goals and dreams on a regular basis, you are 42% more likely to achieve those goals, says a study conducted by Dr. Gail Matthews – a psychology professor at the Dominican University of California. Try maintaining a journal and write your goals as well as achievements down on a daily basis.

9. Do It For the Selfies!
It may sound funny but if you like to take pictures and post them on social media, you might actually likes this idea. Going for a workout? Take a selfie! Bought yourself new gym clothes? Take a selfie! Lost two inches? Take a selfie! Apart from the shares and likes, you will also be able to map your progress through pictures. So give it a try. It definitely worked for me!

In closing, remember that being self-motivated takes a lot of willpower. You need to feel good about yourself as well as better yourself on a daily basis. No amount of external motivation is enough if you don’t have the inclination to accomplish your own goals.

In conclusion, we hope these motivational tips will ignite the self-motivated fire within you. If you found these strategies valuable and have your own motivational techniques to share, please do so in the comments section below. For more insightful articles and personalized guidance on your health and fitness journey, check out our Healthy Reads or if you’re seeking personalised guidance and support to boost your motivation and overall well-being, consider subscribing to GOQii’s Personalised Health Coaching here.

Remember, your path to self-motivation and a healthier you starts with the first step.

#BeTheForce

September 20, 2023 By Anusha Subramanian 3 Comments

Why is it Difficult to Make a Lifestyle Change?

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.

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

Get children active and keep them healthy

What is Bloating?

Simple ways to avoid bloating:

9 Tips For Self-Motivation

Why is it Difficult to Make a Lifestyle Change?

1. Start Small

2. Change One Behavior at a Time

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

4. Make a Plan That You Will Stick To

5. Have Support Around You

6. Self-Motivation

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