Parwage Alam Archives

June 23, 2022 By Parwage Alam 3 Comments

How Sitting For Long Hours Can Shorten Your Life

You might have often heard people say, “Sitting is Killing Me”. This phrase seems to be spoken lot more these days thanks to the busy schedules that people have. I believe that 75% of people work desk jobs which require them to be seated on their chair for at least 8 to 10 hours a day, if not more. No wonder that most corporate employees complain about aches and pains.

Sitting for long hours can be as dangerous for your body as smoking. Most people sit at their work stations and have no other activity apart from staring into their computers. On an average, 10 hours a day is spent at the work desk as compared to 7 hours of sleeping. Sitting is so prevalent and so pervasive that we don’t even question how much we’re doing it.

Excessive sitting, defined as nine to 10 hours a day, has been called a lethal activity. Dry eyes? Your eyes are not designed to keep focusing and moving repetitively across a computer screen. Weight gain? Sitting jobs are mostly stressful and when you are stressed out, your body is flooded with Cortisol, a stress hormone, which makes you crave for carbohydrates, sugar and fatty foods. You might not realize this being parked at a desk but all this goes into your body.

A sitting Job leads you towards a shorter life. Sitting down the whole day doubles the risk of diabetes and heart attack. Some research shows difference in health outcomes between the most and least sedentary workers. Those who spent the most time sitting down had a greater risk of diabetes. Risk of cardiovascular problems such as heart attack or stroke increased in the most sedentary workers.

How Sitting For Long Hours Can Affect Your Health

Sitting for long hours in a similar sitting position affects the blood circulation of body
Increased risk of diabetes and heart disease
Causes eye strain
Causes tiredness in the back and neck muscles
Reduces efficiency of heart and lungs
Leads to back and joint pains
Responsible for digestive problems

How Can You Stay Active At Your Workplace?

Take small breaks and frequent breaks
Avoid the elevator and use the stairs
Go for a short walk post eating your lunch
Rinse your eyes with water when you take a break
Try some neck exercises by moving your neck forward or backward
Change your sitting positions frequently
Adjust your chair correctly to improve posture and sit comfortably
Try some simple office workouts

We hope this article helps you understand how sitting for long hours can impact your health. Try to avoid it by taking short breaks and being active! If you experience any pain, here’s what you can do to avoid any further injuries: https://goqii.com/blog/prevent-injuries-at-work/

For more tips on living a healthier lifestyle, check out Healthy Reads. You can also get more tips for staying active directly from a GOQii Coach by subscribing for Personalized Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

August 9, 2018 By Parwage Alam 190 Comments

Yoga for the beginners: Some myths and benefits

Couple of months ago I had written a blog on meditation.(http://goqii.com/blog/author/parwage/). I now follow this written piece with a blog on Yoga which is also one of the ways to get stress free in your life and relax. I have been practicing Yoga for the last 8 years and have full faith in this form of exercise. Yoga can bring about positive changes in your life if practiced well. I personally feel the ‘Power of Yoga’.

Yoga is a precious gift given to us by our elders and can be practiced to better our lives. Originated in India, almost 26,000 years ago, Yoga is believed to have evolved during the period of the ‘Sat Yuga’, also called the Golden age. The term yoga can be derived from either yujir yoga (to yoke) or yujsamadhau (to concentrate).

While Yoga originated in India today, many people across the world practice yoga. Yoga in a way is helping many to achieve their physical fitness goal. Through this blog post, I would like to talk about the myths that are attached with Yoga and the benefits of Yoga for one and all.

A strong and flexible body, glowing beautiful skin, peaceful mind, good health – whatever you may be looking for, yoga has it on offer. Yoga helps you to achieve your overall fitness level. If you do follow Yoga regularly you are not just physically fit but, also mentally and emotionally balanced.

Ten minutes of yoga during the day can be a great way to get rid of stress that accumulates daily – in body and in the mind. This will also help you to achieve your inner peace. Some of yoga asanas are effective techniques to release stress.

Some myths regarding yoga :

There is only one type of yoga:Vinyasa is the most popular type of yoga right now and involves using your breath with movement. Hatha yoga is slower with more static postures. Power yoga is more strengthening and cardiovascular. These are just a sampling of the many available styles today.
Yoga requires time-commitment:If you give 10 min in a day daily to yoga, you can change your life.
Yoga is only for women: This is not true. It has been proven by many schools of yoga that one and all can practice Yoga
You have to be extremely agile: Yes, it’s true that there are some difficult yoga positions but, that doesn’t necessarily mean that you need to be super agile to practice yoga. Most postures can be modified to fit all skill levels or you can choose a position that isn’t so hard on the body.

Benefits of Yoga:

Yoga has both physical and mental benefits to the body and mind.

Health Benefits:

Physical benefits: Yoga improves flexibility and muscle joint mobility (Moving and stretching in new ways will help you become more flexible,).

Tones, strengthens and builds muscles; corrects posture; strengthens the spine (Many yoga poses require you to support the weight of your own body in new ways, including balancing on one leg (such as in Tree Pose) or supporting yourself with your arms (such as in Downward Facing Dog). Holding poses over the course of several breaths also builds strength.

Eases back pain; improves muscular-skeletal conditions such as bad knees, tight shoulders and neck, swayback and scoliosis; increases stamina; boosts immune response; stimulates the glands of the endocrine system; creates balance and grace; improves digestion and elimination; increases circulation; improves heart conditions; improves breathing disorders; decreases cholesterol and blood sugar levels.

Mental benefits:

Mental Calmness, Stress Reduction, Body Awareness

Asanas are good for developing coordination and helps to improve your concentration levels and memory. Regular practice can enable young people to keep their natural flexibility for many years. There is no age bar for Yoga.Yoga allows each and everyone who is practicing it to retain mobility and relieve problems such as arthritis and poor circulation. During pregnancy, yoga promotes good health in both mother and the unborn child. Yoga asanas lessen the effects of problems such as overweight, backache, and depression.

Here are some Yoga Asanas for the Beginners:

Mountain Pose (Tadasana) :Stand tall with feet together, shoulders relaxed, weight evenly distributed between your soles, arms on the sides.Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.

Downward Facing Dog (Adhomukhasvanasana): Get on all fours with your hands and knees and shoulder-and-hips-width apart. Walk with your hands a few inches forward and spread the fingers wide, pressing the palms into mat. Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, knees slightly bent. Hold for 3-4 full breaths.

Warrior Pose (Virabhadrasana): Stand with legs 3 to 4 feet apart, turning right foot out 90 degrees and left foot in slightly. Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down. Bend right knee 90 degrees, keeping the knee over the ankle; gaze out over right hand. Stay for 1 minute. Switch sides and repeat.

Tree Pose (Vriksasana): Take mountain pose. Then shift your weight onto your left leg. With your hips facing forward, place the sole of your right foot inside your left thigh and find your balance. When you’re there, take a prayer position with your hands. To kick it up a notch, reach your arms up as you would in a mountain pose. Be sure to repeat with the other side.

Bridge Pose (Setubhanda): Lie on the floor with your knees bent and directly over the heels. Place the arms on your sides, palms down. Exhale, then press feet onto the floor as you lift your hips. Clasp hands under lower back and press arms down, lifting hips until thighs are parallel to the floor, bringing chest toward chin. Hold for 1 minute.
Make it easier: Place a stack of pillows underneath your tailbone.

Triangle Pose (Trikonasana): Take warrior pose on your right side without lunging into your knee. Then touch the inside of your right foot with the outside of your right hand. Reach up to the ceiling with your left hand. Turn your gaze toward and pass your left hand to stretch your back. Don’t forget to repeat it on the other side.

Upward Facing Dog (Urdhvamukhasvanasana): Lie face down on the floor with your thumbs under shoulders, legs extended with the top of your feet on the floor. Tuck your hips downward as you squeeze your glutes. Keeping your shoulders down, push up and lift your chest off the ground. Relax and repeat.

Pigeon Pose (Ekapadarajakapotasana): Start in a push-up position, your palms under your shoulders. Place your left knee on the floor near your shoulders with your left heel by your right hip. Press your hands to the floor and sit back with your chest lifted. You can also lower your chest closer to the floor for a stretch. Try it on the other side.

Child’s Pose (Balasana): Sit up comfortably on your heels. Roll your torso forward, bringing your forehead to rest on the bed in front of you. Lower your chest as close to your knees as you comfortably can, extending your arms in front of you. Hold the pose and breathe.

What are you waiting for, get up, plan your day and bring Yoga into your lifestyle and stay stress-free lifelong.

May 22, 2018 By Parwage Alam 4 Comments

Eating healthy during Ramadan fasting

Who says you cannot be healthy if you’re fasting for an entire month?

You can eat healthily and feel good during an entire month of fasting provided you follow the right methods. The Holy month of Ramadan has begun this week and I have been fasting regularly for over two decades during Ramadan.

Considering the heat wave that is still on in the city with no rains as yet, one has to be extra careful and prepared about what to eat during the non-fasting period, so that you can maintain your health, fitness, endurance and flexibility during the entire month.

Fasting during the month of Ramadan or any other religious months/period can be good for your health if it’s done correctly. All changes happen in the body system during fasting (starvation). Stored nutrients, especially muscle proteins are broken down to provide fuel to our body. Fasting diet lacks in macronutrients like carbohydrates and fats which leads to weakness. In order to avoid this having healthy options of food during fasting is very important.

A person who is fasting needs good and nutrient-rich food which will help to maintain the energy levels in our body on a day to day basis.

Here are few tips for healthy eating options while Ramadan or any other holy fasting period.

Go with Natural food, Not Junk or Processed Foods:

Well, in today’s time processed foods might come across as a very convenient option, but they’re usually filled with unhealthy things like high-fructose corn syrup that leads to overconsumption. Secondly, contains a lot of artificial Ingredients. Most processed foods are Low in Nutrients.

It requires less energy and time to digest processed foods. Processed foods contain MSG (Monosodium glutamate – to enhance flavour), it also contains lots of sodium and typically all the wrong heart-clogging oils. Therefore it is always good to go with natural food available if possible go with homemade food.

Don’t break your fast with a feast:

Be Careful. If you are not careful, the food eaten during the pre-dawn and dusk meals can cause some adverse effects. Those observing the fast in Ramadan month should have at least two meals a day, the pre-dawn meal (Suhoor) and a meal at dusk (Iftar).

The way to approach your diet during fasting is similar to the way you should be eating outside of the Ramadan month. It should contain foods from all the major food groups:

– Fruit and vegetables

– Bread, cereals and potatoes

– Meat, fish, or alternatives

– Milk and dairy foods

– Foods containing fat and sugar

Hydrate Your Body:

When we fast for long hours, our body gets dehydrated over the course of the day. During the non-fasting period, we should take care of the hydration levels in our body. After a long day of fasting, it’s difficult to drink a lot of water or have lots of water-based food items. But, we can have fruit juices and soups made with veggies to give our body the additional water it needs. A great way to break the fast is with ‘Dates’. Also consider having coconut water, or making smoothies, coolers and fruity drinks which are super-hydrating.

Wholesome foods during Ramadan:

Suhoor- the pre-dawn meal should be a wholesome and moderate meal that is filling and provides enough energy for many hours. Ideally, it should be slow digesting food like salads, brown bread, cereal (especially oats) so that your body will get energy for a long time constant. Also, you can have some fluids with vitamins, such as fruit and vegetable juice.

It’s customary for Muslims to break the fast (Iftar) with some dates. Dates provide a burst of energy. Fruit juices also have a similar, revitalizing effect. My favourite, of course, is “FALOODA”. Start by drinking plenty of water, which helps rehydrate and reduces the chances of overindulgence.

SOME QUICK TIPS: What to have and What to avoid:

Foods to avoid

– deep-fried foods, for example, pakoras, samosas and fried dumplings

– High-sugar and high-fat foods, including sweets such as gulab jamun, rasgulla and balushahi

– High-fat cooked foods, for example, parathas, oily curries and greasy pastries

– Fatty meats, Liver and organ meats, Hotdog and sausages, large amounts of prawn, shrimp and shellfish

– Whole milk, Ice cream and whipped cream, full cream yoghurt and labneh, Full cream cheese especially yellow cheese, Creamy and cheese sauces

– Coconut (the only fruit rich in saturated fats that are unhealthy for the heart), Fried vegetables, Boiled vegetables with butter, Juices with added sugar

– Pastries that contain large amounts of fat (doughnuts, croissants, Danish pastries), Fried rice, Fried potato chips or French fries

Healthy alternatives

– Baked samosas and boiled or steamed dumplings

– Chapattis made without oil

– Baked or grilled meat and chicken, Fish, Grilled or boiled skinless chicken, Lean veal or lamb, moderate amounts of prawns, Legumes such as beans, lentils, and peas, eggs

– Milk-based sweets and puddings such as rasmalai and barfee, skimmed or low-fat milk, skimmed or low-fat yoghurt and labneh, Low-fat cheese

– All fresh vegetables, boiled, baked, steamed or cooked with a little oil, Seasoned vegetables or vegetables with lemon juice or a little oil, Fresh fruits and natural fruit juice (in moderation)

– Brown bread, Plain spaghetti or rice (without ghee or high fat sauce), Grains with no added fat, Baked or boiled potatoes

Healthy cooking methods

– Shallow frying

– Grilling, Roasting, Steaming or Baking is healthier and helps retain the taste and original flavour of the food, especially with chicken and fish.

May everyone who observes the blessed month of Ramadan or other holy fasting period have a peaceful, healthy and happy time with family, friends and community.

Please consult with your physician regarding fasting or consuming any particular foods before doing so.

January 5, 2018 By Parwage Alam 2 Comments

Running is not bad for Knees

I am an avid runner and run every morning. A lot of people are now taking up running as an activity but are also scared of running due to the various myths floating around. For the longest time, I have been hearing that running is bad for the knees. More often than not this statement always comes from people who are not runners or even attempted to run. They are the sedentary doctors.

According to me ‘Running is not bad for the knees’, however, what’s important is to have the right posture and form while running. There are a number of running techniques which can really help you to increase your endurance and boost stamina.

Today, there are two distinct running styles – Gliders and Gazelles style exhibited by Ironman’s best runners. Ironman is a series of long-distance triathlon race that includes swimming, biking and running. One can choose these running techniques according to your body.

High knee drive is the main characteristic of the gazelle style due to which it gives longer air time with more distance covered between strides and a faster possible velocity. Glider-style is a more upright posture with a low knee and throws the foot out in front of the body. Landing comes almost instantly after toe off. But glider maintains the same speed for long.

While it’s not running but, the poor running form that can cause knee, ankles, hip and back injury. For instance, most of us have tightened, shortened hamstring and iliopsoas muscles as a result of sitting around in chairs all the time. When these muscles, which are prime movers when you run, cannot perform their task with efficiency, the knee joint is put under unnecessary pressure and stress. These imbalances are what lead to poor running form, which in turn leads to injuries.

Here are a few tips for running

1. If your back hurts due to running, then probably you are bending too much while running. Try to focus straight or something in front of you instead of looking at the ground while running.

2. Check the landing of your feet while running. If your feet hurt then you might be running or jogging on the tips of your toes or hitting your heels on the ground. Running on the balls of your feet is the best.

3. Never try to run on the tip of your toes or heels, it can result in injury.

If you are not experiencing severe pain in your knees, you can still jog using the Chi Running technique. Chi Running technique uses your core strength for running. Chi is the energy that syncs body, mind, and spirit together, Energy passes from your core (In anatomy, the core refers, in its most general of definitions, to the body minus the legs and arms. ) into the limbs to create movement.

This process engages your core and relaxes your limbs to allow your legs to simply support your body weight instead of pushing or pulling it forward. When your structure is aligned and your muscles and joints are relaxed, chi can flow freely through the body, making running feel effortless. https://www.youtube.com/watch?v=Z2La1wFOYvE