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September 1, 2023 By Parwage Alam 3 Comments

Time Management Can Change Your Life

How Time Management Can Help You

Time is a precious commodity. We all chase it but never have enough, given our busy schedules. Ever stopped to ask yourself why you keep running out of time? Ever wondered if you’re working in a systematic manner?

My father always said that there are two kinds of people:

  • Those who work hard
  • Those who work smart

Those who work hard, do their work without giving it a thought and work monotonously. The smart workers are those who do their work in a systematic and planned manner, adhere to time management and also enjoy what they are doing.

What Constitutes Time Management?

Time management is the act or process of planning and exercising conscious control over the amount of time spent on specific activities, especially to increase effectiveness, efficiency or productivity.

To be successful is to manage your time well. It helps utilize the available time in an optimum manner to achieve one’s personal and professional goals. Without time management, you will not steer your life and you’ll eventually end up doing exactly what other people want you to do. Time management helps you take control of your life in the right manner. You decide what you want to do and where you want to go. Practicing time management has lots of benefits. Once you get a hang of it, you can work more, learn faster and play more.

How Does It Affect Your Health?

Today, work pressure has everyone stressed to the bone. More than often, people stay awake till morning trying to complete their work. During the day, they are seated with eyes glued to a machine. All these negatively impact the body and the mind. No physical activity means lack of movement in your joints, muscles and hence, one is prone to joint pains and other lifestyle diseases.

If you practice time management, you can complete your work and still have time to take care of your health. Believe me, you will start feeling positive. This in turn will help you be more stress-free. For most adults, sleep is the main factor that is compromised due to busy schedules. For students and professionals, moving about without sleep is a regular affair under the garb of wanting to achieve their targets. They may complete all their tasks, but do not realize that their mental and physical health is getting affected. Proper time management may prevent this.

Benefits of Time Management

  1. Increase in Productivity: Practicing time management can increase your productivity by helping you finish your work in the shortest possible time.
  2. Chances of Moving up the Ladder: In corporate sectors, the better you perform, the higher your chances of growth are. By managing your time, you could end up becoming a star performer in your organization
  3. Reduced Stress: If you manage your time well, you do not have to panic or push yourself to finish your work. You will get your work done at the said time, thus relieving you of stress and unnecessary work pressure.
  4. Higher Income: It is a well-known fact that in today’s world, time reciprocates money. Managing your time helps you accommodate more time to take up new assignments, opening up many more doors of opportunities.
  5. Boost in Self-Confidence: If you are completing your work within a given time frame and delivering quality as well, it will certainly boost your self-confidence and be fruitful for your career advancements.
  6. Stronger Family Bonds: Time management will help you spend quality time with your family and friends, which seems next to impossible these days. Time management helps you maintain a fine balance between your professional and personal life. Your family bonding will be much better.
  7. Better for Health: For better health, you need at least 7 to 8 hours of sound sleep. If you spend the whole night finishing your pending tasks, then you are certainly evoking great health hazards. There are many health related irregularities which are caused by lack of sleep.

All of the above explanations prove that the benefits of managing your time are irrefutable. Life is all about accomplishments and enjoyments. Efficient time management is the only instrument which helps you find both. You can’t allow yourself to sink under the files of pending tasks and persistently overlook your family responsibilities or personal necessities. Adopt a proficient time management technique to lead a balanced and prosperous life.

Have you been unable to manage your time or excel in managing it? Please share your thoughts in the comments below!

For more articles like this, check out Healthy Reads. If you want to set a schedule to help you manage your time and health better, speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce

August 14, 2023 By Parwage Alam 14 Comments

How to Turn Household Chores Into a Workout

Household chores into workout

Taking care of the house is a never-ending job! I still remember my mother being so caught up with household chores that she never got the time to workout. One day when I got home after working out, I saw my mother doing the regular housework and an idea struck me! What if we can turn daily household chores into a workout routine?

Benefits of Turning Household Chores Into a Workout

Most people struggle with the fact that due to the lack of time, they skip working out. If you turn household chores into a workout routine, you’re killing two birds with one stone. You find your chores as well as get a good, light workout.

Like any other physical activity, housework can tone muscles if done correctly and in the right posture. It’s already proved that short bouts of relatively mild exercise can help improve your fitness levels, especially for those who do little or no physical activity or are just getting started. To top it off, this can help you break the monotony of routine and add a little bit of fun to completing chores.

Here’s How You Get Started

  1. Lunges (Vacuum Cleaning): While using the vacuum cleaner, you can walk in a lunges posture. Remember to keep your knees directly above your ankles, your back straight and your abs engaged. You will know this is working by feeling the pressure in your thighs and glutes. Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including the quadriceps (or thighs), the gluteus maximus (or buttocks) and the hamstrings as well.
  2. Squats: Pick up items on the floor or tables by squatting. Keep your back straight, squat deeply by bending your knees. Hold for 15 seconds before rising up again. A Squat is an exercise that primarily trains the muscles of the thighs, hips and buttocks. It also works the quadriceps (vastus lateral, vastus medialis, vastus intermedius and rectus femoris), hamstrings, and strengthens the bones, ligaments as well as the insertion of the tendons throughout the lower body
  3. Make Sweeping Movements: Instead of cleaning haphazardly when scrubbing glass doors or cleaning windows, make long, sweeping movements. For instance, when you are cleaning the doors or windows, take long swipes from top to bottom, squatting (not bending) to reach the lower spots. This will give you a fantastic shoulder workout and engage your entire lower body. If you want you can also hold a small bucket of water in your other hand to increase the strength of your arms.
  4. Sweeping: While sweeping, tuck your stomach and oblique muscles in, keep your back straight and bring the bristles of the broom as far as possible and pull in.
  5. Dance on the Beat: Turn on the music system while doing household chores and dance to the music the way you want. Try to use some fast music so you’ll be encouraged to pick up your speed and break a sweat. If you’re wondering how dancing helps your health, click here.
  6. Step it up: Use a stepladder, stairs or step stool when you need to reach high areas. Try to repeat the same steps 8-10 times. Trust me, this is a really great exercise for your hamstrings, provided you keep your back straight. You can simulate your own step aerobics session this way!
  7. Loading the Washing machine: When you are loading or unloading your washing machine, just twist and move more. This movement will help to strengthen your core.
  8. Sculpt and Fold: Lifting laundry can be the toughest part of your routine. Tone your arms by holding them raised at 90° angle as you carry the laundry basket. Use the squats and lunges posture with your legs as your fold.
  9. Take a Swing. Instead of cleaning your rugs, carpets, sheet using a vacuum cleaner, take them outside, hang them up, pick up your broom and show your muscular talent! Swing away to beat out the dust and dirt. Performing this activity will help you involve more muscles than vacuuming alone and help you get some fresh air as well.
  10. Always Prefer Stairs: Instead of making one trip up and down, try to convert it into multiple trips with the clean or dirty clothes. Remember, we have a target to do more work as a workout, not less work with the help of machines!

What are you waiting for! Make your household chores something to look forward to by turning them into a workout. Try this for a week and let us know if you see any changes. Leave your thoughts in the comments below!

Find more tips on exercising and workouts here. If you need help with your workouts, learn from the best by signing up for an interactive GOQii PRO class where you’ll be guided in real-time by a certified expert. Book a class now from the GOQii App.

#BeTheForce

August 7, 2023 By GOQii 4 Comments

Top 10 Weird Excuses We Make To Skip A Workout

excuses to skip a workoutPulling someone out of bed for a workout can really be a task! In the field of health and fitness, we have come across people giving some very fickle excuses that are just not valid. We are writing this article not to help you make those excuses, but to convey the fact that these excuses are invalid. We need to get stronger and workout harder!

Top 10 Excuses We Make To Skip A Workout 

  1. I Just Ate A Meal: We agree there should be a good 2 hour gap between your meal and workout but does this qualify as a reason to not workout? If you have just eaten your lunch, schedule your workout towards late noon or evening. But, include it in your “to-do” list. Do not skip it.
  2. I am not going to wear my “brand new” shoes for a run: If you aren’t wearing them, then why did you buy them? To walk the ramp or just look at it and feel good? Unless you are heading for some mud run or splash in a mucky puddle, they are going to remain the same. Shoes are meant to get dirty. It is very important you wear the new shoes and run as you need to break into them as well.
  3. I Can’t Afford a Gym: One doesn’t need to go to the gym to be fit. The roads are your playground and your coach is your motivator. Running, trekking, walking and stair climbing are some accessible and free ways to get fit. In fact, you can even tune in to GOQii Play sessions or subscribe for GOQii Pro classes for one-on-one coaching from fitness experts. The sessions are pretty affordable too and you can do it from the comfort of your home!
  4. I Don’t Have the Time: This one is probably the most common excuse. A workout does not need to last for an hour. 15-20 minutes is also good enough. If that too sounds like a lot to spare for your health, then you should definitely be working out because such a thought itself is an indicator of stress. Set your priorities right! Break into some HIIT‘s (High Intensity Interval Training). Have a Smart Workout.
  5. I Feel Sick: Now this sounds like a genuine one. A viral fever, dizziness or any condition that requires extra care are excused. But, days when you suffer from a mild headache, feel heavy, PMS or just not feel a 100%, a little exercise will actually help. Your body needs to get rid of the toxins.
  6. I’m Too Tired: Next time, tell yourself, “10-15 minutes of a quick workout and I shall head home for a nap”. As a result of this you shall end up taking a nap with more satisfaction and contentment.
  7. Blame My Crazy Travel Schedule: This is the time when Tabata, body-weight exercises, living-room workouts and other HIIT’s will make more sense to you. Most hotels already have the facility of an in-house gym. Avail that. Or else, take a brisk walk and explore your new surroundings. One more tip that comes handy is to book your room above the 3rd floor, so that you get a chance to climb the stairs.
  8. I Worked Out Yesterday: One bite of pizza doesn’t harm you. Similarly, one day of activity is not going to help the goals you have set for yourself. We need to be consistent for at least 21 days till it becomes a habit (rest days included). It’s a lifestyle change. The old saying, ‘Tomorrow never comes’ still holds true.
  9. My Buddy Did Not Turn Up: OK! This is serious! You need some serious motivation. Go solo, that’s alright. More often than not, we are so dependent on our friends for any outdoor activities and this holds true for workouts as well. You can’t always wait for company to workout.  You are your own individual and cannot allow someone else to impact your fitness goals.
  10. Bad Day at Work/Home: This calls for some “me” time then. Trust me, a workout will definitely make you feel better. It will refill your confidence, relieve your stress and elevate your mood. Whenever you feel like ‘it wasn’t your day’, get your favorite workout into the picture and work off that tension.

Remember that the only person standing in your way is ‘YOU’. Go ahead and take a step towards a healthier lifestyle. Your body will thank you for it! Did we miss out on anything? What are the most common excuses you have heard? Share them with us in the comments below!

Find more articles on getting fit and living a healthier lifestyle here. To never skip a workout and stay motivated at all times, join a live and interactive GOQii PRO class conducted by a certified expert. Book a class now from the GOQii App.

#BeTheForce

April 24, 2023 By Vandana Juneja 1 Comment

5 Powerful Bodyweight Exercises For Lower Back

exercises for lower backWith sedentary jobs and increased sitting time, we are much more prone to weak and underutilized muscles, leading to faulty postures and eventually lower back pain. So, it’s all the more important to work on strengthening our core/lower back muscles. A strong back not only makes you look aesthetically great, it also helps you maintain/improve your posture and protects from any back pain/injury. And what’s best, when you can use your own bodyweight as a tool to gain strength, rather than rely on fancy equipment! 

5 Effective Bodyweight Exercises For Lower Back 

1. Plank

lower back
The plank is an excellent exercise to strengthen your core, it works on your abdominal muscles and the entire back from the pelvis, along the spine and up to the shoulder girdle. It also engages the entire lower limbs.

How to do a Plank?

  1. Begin in the plank position, with your face down and your forearms and toes on the floor. Your elbows should be directly under your shoulders and your forearms should be facing forward. Your head should be relaxed and you should be looking at the floor.
  2. Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from head to toes with no sagging or upward bend. This is the neutral spine position.
  3. Hold this position for 10-15 seconds, release onto the floor and as you progress, you can increase the hold time to 30 sec/1 min/ 2 min.

2. Side Plank


The side plank works on your core, along with the internal and external oblique muscles that collectively help to control the rotational movements of our spine. A regular plank keeps our core stabilized, while working on the transverse abdominis muscle, whereas the side plank has a stronger emphasis on the quadratus lumborum or the part of the back side of the abdominal wall that plays a major role in preventing back pain.

How to do a Side Plank?

  1. Start with your elbow positioned directly below your shoulder, with the forearm resting on the ground.
  2. Keep the feet stacked or staggered (depending on your core strength), lift up your bottom, through the lower obliques until the body is in a straight line. Keep the shoulders and hips stacked.
  3. Perform one to three sets for 10-30 seconds, or as long as you can maintain proper form.
  4. For Beginners: You can drop the knee to the floor for additional support or find an elevated surface to place the hand or forearm, reducing the challenge on the core.

3. Quadruped Limb Raises/ Bird Dog


The bird dog is a simple core exercise that improves stability, strength (of core, hips and back muscles), mobility and alignment of the entire spine. Hence is very effective in relieving low back pain.

How to do a Bird Dog?

  1. Begin on all fours in the tabletop position, with your hands placed under the shoulders and knees under the hips. Maintain a neutral spine and draw your shoulders blades together.
  2. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor.
  3. Hold this position for a few seconds, then lower back down to the starting position. Repeat with the left arm and right leg. You can do 8-10 repetitions each side and progress with more sets.

4. Back Extension Exercise/Superman Pose


An exercise named after “the Man of Steel”, should definitely give your back muscles the power of steel, to keep you away from back pain and increase your mobility and strength for daily activities. The Superman pose is a great bodyweight exercise that engages your entire core- including the abdominals, obliques, back extensors, hamstrings, glutes and the arms too.

How to do a Superman?

  1. Begin by lying with your belly on the floor, head in neutral position and arms extended over your head, so that a straight line is created from the tips of your finger to the toes.
  2. Slowly lift your arms and legs off the ground at the same time, tightening your glutes(butt) as you lift up. Hold the position at the top, for 3-5 seconds.
  3. Gradually lower your arms and legs to the floor. Repeat the movement 5-10 times, depending on your fitness level.
  4. Increase difficulty level: If you think the above move is easy, you can increase the challenge by making this an isometric exercise. Hold the top position for 30-60 seconds, or as long as you can maintain proper form.

5. Bridge/Supine Gluteal Bridge


The bridge is a great exercise for improving hip mobility and strengthening your lower back muscles, using your own bodyweight. This exercise targets the back of your legs, or posterior chain, that includes your hamstrings and glutes. 

How to do it?  

  1. Lie on your back with your knees bent. Tighten your abdominal muscles.
  2. Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold for three deep breaths.
  3. Return to the starting position and repeat. You can do up to 3 sets of 10-15 repetitions.
  4. Increase difficulty level: by performing this exercise with a single leg, while maintaining level hips.

So, if you are looking to strengthen your back muscles using your own bodyweight and no equipment, you now know what exercises to do and how to progress ahead. You can do the exercises, 2-3 times a week and also can add to any workout routine that you have been following.

If this article on bodyweight exercises for lower back helped you, let us know in the comments below! Want to explore more articles on home workouts and exercises? Click here or join our fitness experts for live, interactive sessions on GOQii PRO. Book a class now from the GOQii App. 

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