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How Can Walking Help You Overcome Stress?

overcome stressStress is inevitable given the fast-paced life all of us lead. It is something that can take over us completely if we do not make an effort to overcome it at the right time. There are many ways you can minimize and cope with stress and walking is a great way to overcome stress!

Most believe that walking only helps one lose weight or get into shape. But, it’s way more than that. It also helps you overcome stress. Exercise in almost any form can act as a stress reliever. Being active can boost your feel-good endorphins and distract you from daily worries. Walking is one way to lower your stress levels.

Any kind of Aerobics exercise (more than 2 minutes of walking is Aerobic exercise) has the power to swing an individual’s mood. If it is done every day, it can enhance self-esteem as well.

How Can Walking Help You Overcome Stress? 

Pumps up your endorphins: Walking increases your overall health and your sense of well-being and preps you up to take more steps every day. Walking also has some direct stress-busting benefits. Whenever you do any kind of aerobic activity you release endorphins (feel-good hormones). The higher your level of endorphins, the greater your sense of calm and well-being. No wonder that walking can make you feel so good!

Meditation in motion: After a fast-paced game of racquetball or several laps in the pool, you will often find that you have forgotten the day’s irritations and concentrate only on your body’s movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything you do.

Improves your mood: Regular Walking can increase self-confidence, it can help you relax and it can lower the symptoms associated with mild depression, stress and anxiety. Walking can also improve your sleep, which is often disrupted by stress, depression and anxiety. All of these walking benefits can ease your stress levels and give you a sense of command over your body and your life.

So whenever you feel you are stressed, go for a walk and come back feeling good and stress-free!

We hope this article helps you! Do leave your thoughts in the comments below.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Strengthening Exercises You Need to Include in Your Routine

strengthening exercisesStrengthening exercises, as the name suggests, often bring to mind big muscles and heavy weights, but that’s far from the complete picture. Strengthening exercises have different aspects depending on the goal, and they are beneficial for people of all fitness levels.

These exercises involve complex movements that work on major muscle groups as well as secondary muscles. Any activity that makes the muscles work harder than usual improves muscle strength, maintains bone density, and enhances overall endurance. In addition, they also improve balance, reduce joint pain, and support weight management.

Contrary to popular belief, you don’t need expensive equipment or a gym membership to incorporate strength training into your routine. A strong body allows you to perform daily activities efficiently and minimises the risk of injuries. Let’s explore some simple yet effective exercises you can do anywhere!

Few Exercises You Can Practice

If you haven’t had time for the gym or a structured workout today, try these simple yet effective strengthening exercises:

  1. Squats – A great way to improve quadriceps, hamstrings, glutes, abdominals, and calves.
  2. Lunges & Reverse Lunges – Work primarily on quadriceps, gluteus maximus, knee joints, and core muscles.
  3. Push-ups – Target chest muscles, shoulders (deltoids), triceps, and abdominals.
  4. Triceps Dips & Pull-ups – Engage supportive upper body muscles.
  5. Planks, Crunches, Reverse Crunches, Leg Raises, and Russian Twists – Strengthen core muscles, obliques, abdominals, spinal erectors, and scapular stabilisers.
  6. Mountain Climbers & Burpees – Work the upper and lower body together, engaging core muscles.
  7. Balancing Workouts – Exercises like standing on a single leg, balancing a stick on your fingers, and walking on a single line help improve stability and prevent injuries.
  8. Flexibility Workouts – Cobra Pose (Bhujangasana), Front Bending Pigeon Pose, Glute Stretch, and Warrior Pose enhance flexibility, prevent injuries, and improve posture.

Benefits of Strengthening Exercises

  • Makes you stronger – Helps perform daily tasks more efficiently, especially as you age.
  • Protects bone health & muscle mass – Prevents loss of lean muscle mass after 30.
  • Helps with weight management – Increases resting metabolism, even on non-workout days.
  • Improves body mechanics – Enhances balance, coordination, and posture.
  • Supports lifestyle disease management – Aids in managing diabetes, cardiovascular disease, and arthritis.
  • Boosts energy & mood – Releases endorphins, reducing stress and promoting mental well-being.

Incorporating strengthening exercises into your daily routine improves overall health, reduces injury risks, and enhances longevity. Whether you are working out at home or at the gym, these exercises will help you build strength and resilience.

Which strengthening exercise is your favourite? Share your thoughts in the comments!

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

Ananda Mukherjee Health StoryAs we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the conversation, celebrating the strength and uniqueness of each survivor.

Today, we bring you the inspiring survival story of our player ‘Anand Mukherjee’, a testament to courage, determination, and the unwavering human spirit. Anand’s journey is not just a story of battling cancer but a celebration of life, love, and the unique ways in which he turned challenges into triumphs, with help from his GOQii Coach. His story reminds us that while cancer may be a common adversary, every survivor’s path is extraordinary, and their voice deserves to be heard.

We present before you Ananda’s journey and reflect on the power of unity, hope, and the unique story that binds us all in the fight against cancer.

Going From Slender To Overweight 

Ananda Mukherjee had a very poor work-life balance. This coupled with bad eating habits such as drinking several cups of coffee, eating unhealthy and sleeping less really took a toll on his body. “I could never sleep, so I was on sleeping pills,” says Ananda. 

Not being able to sustain such a lifestyle, Ananda Mukherjee quit his job in 2018 but didn’t do much for his health. When COVID struck, he couldn’t exercise or go out – which made his life pretty sedentary. The only positive outcome he says was that he was able to add certificates to the hobbies he indulged in such as Interior Design and Gardening & Landscaping.

In the course of time, before he realized, his weight had increased from 56kg to 83kg. “I was asked by people, what has happened to you?” Ananda says that he was slender from the age of 15 till 45 and his weight had remained the same. So when he gained weight, it was noticed by everyone. 

More Bad News…

In 2021, he was diagnosed with a terminal medical condition that affected his intestine  (Adenocarcinoma in the small intestine i.e. Cancer of the Intestine). The first thing his doctor told him was to quit smoking and get active. His food habits also needed to change. He had to bring some discipline in his life. 

As his medication and radiation treatment began, the side-effects such as weight loss, loss of appetite, digestion issues like gas, bloating, etc. began to show. All of this also affected him mentally and emotionally. He was on antidepressant pills for his anxiety issues as well. 

During this time, he was introduced to GOQii by a friend and from social media. When he did his research, he realized that it’s not just a fitness tracker but a service that offers personalized health coaching as well. He says, “Without any hesitation I decided to get a GOQii and try it”. 

Getting Back On Track With GOQii 

Ananda Mukherjee joined GOQii in September 2021. At the time he joined, he weighed 70kg, his HRA was 43 and his BMI was 25.71. His health goal was to lose fat, gain muscle, improve sleep, get rid of stress and anxiety and control his BP. 

Since he was under radiation therapy, after each radiation session, his health goal would change as per the side effects he faced. He had lost 5kg due to the radiation therapy. His health goals fluctuated between improving oxygen levels, heart rate, getting rid of GI issues like gas, bloating, indigestion, nausea as well as respiratory problems like cough, cold, chest congestion, etc. Along with help from his GOQii Coach Vaishali, he had to manage lifestyle changes accordingly.

Coach Vaishali suggested simple healthy changes in his lifestyle which included eating fruits, drinking lukewarm lemon water in the morning, including lemon zest, and having wheatgrass and aloe vera juice to boost immunity. For protein and omega 3, she suggested dry fruits.

During the course of their journey, she got him away from sugar and smoking. Ananda was asked to engage in his hobbies and meditation to improve his mental and emotional wellbeing as well as remain stress-free. 

Ananda also shared his journey with us in detail as he spoke to our Founder & CEO Vishal Gondal

What Changes Did Ananda Mukherjee Experience? 

When asked about his journey so far, Ananda said, “GOQii has played a huge role. It brought about positivity in my life. My Coach Vaishali just created new habits based on my health goals and helped me follow those habits.” 

His radiation treatment is now complete and he is happy that he is able to sleep without taking any pills. His neighbors and friends are surprised at how fresh and healthy he looks now and his wife has also complimented him.

“I blindly follow what my coach suggests and that has given me results. She has been a mom at times, an elder sister at times and has been able to get me to do things. I am totally off smoking and alcohol and my diet is simple,” he says. 

Ananda has been getting all his exercise lessons and nutrition tidbits from GOQii Play classes. He loves the recipe classes on GOQii Play and has been able to make quite a few dishes at home to avoid eating out.

He jokes with his friends saying, I am just chilling and losing weight and has been advocating GOQii to all of them. He says, “This current life is a tectonic shift in my life.” He is able to get back to his medium sized clothes from having gone upto XL size. 

He says, “A coach is necessary to achieve your goals especially when it is about health. There has to be someone to motivate you to do the right things. I have always believed in mentors and with a coach or a mentor your journey only becomes that much more interesting and easier”. 

Ever since being on GOQii, in almost 9 months’ time, Ananda has been able to get into the Elite category. He is following a healthy lifestyle, enjoying his life and is now a landscape designer and also loves gardening. He walks daily for physical fitness and meditates for mental and emotional wellbeing.

Currently his HRA is 81. He has stopped taking antidepressant and sleeping pills as well. His current weight stands at 67kg.

What Does Coach Vaishali Vibhute Have To Say About Her Player?

Ananda started his journey on Sept 20, 2021. The day he joined as a player, he was very depressed, stressed, feeling low both mentally and physically, emotionally disturbed and overweight. He smoked a lot. When I started coaching, he weighed 70kg, HRA was 43 and BMI was 25.71.

Despite being a fitness freak and having a gym at home, he had stopped exercising when he had quit his banking job, which led to a lot of weight gain. To get him back on track, I gave him a target of completing 3k steps and gradually increased it to 5k. I also gave him a few challenges like doing light weight exercises, and following pre and post workout meals. He completed all these tasks diligently. 

When GOQii launched the SAFE (Sedentary, Active, Fit and Elite) model, I told him I would like to see him in the ELITE category, as he was in the sedentary category. He accepted the challenge as he had a burning desire to achieve his health goals.

It is never easy to achieve a health goal. It requires some sacrifices, discipline, consistency and determination. If you are able to handle these 4 aspects well, nothing can stop you and Ananda has proven this fact! Though it was challenging for him to maintain his weight due to his medical condition, his endless efforts and discipline helped him achieve what he aimed for.

We’re wishing Ananda Mukherjee well on his journey of being healthy and fit! Does his Health Story inspire you? Do you want to make a radical lifestyle shift as well? Subscribe for GOQii’s Personalised Health Coaching and start now: https://goqiiapp.page.link/bsr

For more inspiring Health Stories, check out Healthy Reads.

#BeTheForce  

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6 Ways To Track & Achieve Your New Year Goals

6 ways to track and achieve your goals We are in the second week of the first month of 2025 and I am sure many of us have already made New Year Resolutions! The most common resolutions often revolve around “Losing weight and getting fit”, “Quitting smoking”, “Learning something new” or “Traveling to new places”.  The question is – are we working on them and what’s our game plan?

The desire to change something about yourself happens year after year. While intentions are good, most of us seldom end up fulfilling the resolutions we set. A recent article by Forbes magazine mentioned that only 8% of people actually achieve their New Year Goals. 

Why Is It So Hard To Stick To New Year Goals?

Why do so many people fail at goal setting? What is it about those few who manage to get it right and achieve their goals?

There are many answers to the why’s and how’s. New Year goal setting is often seen as an opportunity to dish out a large bucket lists of all that we wanted to achieve but couldn’t throughout the year. It’s an attempt to tell ourselves that this year will definitely be better than the last.

The enthusiasm usually lasts through the first week of the New Year. Gradually, as days and months pass, interest in achieving these goals fades away. The human mind always finds excuses or loses interest midway, with little room for introspection. But fear not! Here are 6 ways to help you stay on track with your New Year goals.

6 Ways To Track & Achieve Your New Year Goals 

  1. Create a Q&A: If you’ve decided to resolve a habit, prepare questions to ask yourself at timely intervals. This helps boost enthusiasm and keeps a check on progress. Analyze your life. Is there anything you want to change or improve? All answers start with questions, so be ready to create your list. Ask yourself: Who do I want to become? What can I improve? How can I change? Give yourself plenty of time—anywhere from a few hours to several days.
  2. The Devil Is In The Details: With your list ready, analyze it thoroughly to stick to your routine and track progress. For example, if your goal is to lose 10kg, track your weight monthly to measure how much progress you’ve made. Detailed data works as a roadmap to success.
  3. Gaze Into The Future: Create an emotional attachment to your New Year goals to make your journey enjoyable. Visualize how you’ll feel after achieving your goals. For instance, if your goal is to lose 10kg, imagine yourself at your ideal weight. This visualization motivates you to keep pushing forward. The more senses you engage, the better!
  4. Eating Elephants: How do you eat an elephant? One bite at a time! Break your goals into smaller, manageable portions. For instance, if you need to run 10km, the thought might feel overwhelming. Instead, break it down into smaller goals, like running 1km 10 times. Achieving these smaller milestones makes the larger goal feel attainable.
  5. Reward Yourself: Rewards are a powerful motivator. Celebrate every milestone you achieve. For instance, after running 1km, reward yourself with a 100-meter walk. This break will recharge you for the next stretch. You can also set a grand reward, like a dream vacation, after achieving your primary goal.
  6. Socializing: When you commit publicly, you’re more likely to stay motivated. Share your goals on social media or with friends, and update them on your progress. The accountability will push you to stick to your routine and achieve your goals.

And that’s it! A simple 6 step process to help you achieve your New Year Goals! We hope this article inspires you to take charge and accomplish your resolutions. Do share your thoughts in the comments below. For more tips on goal setting and achieving them, check out Healthy Reads.

If you need help sticking to your resolutions, get guidance from a GOQii Coach. Subscribe to GOQii’s Personalised Health Coaching here to get started now.

#BeTheForce 

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