In this comprehensive article, we’ll explore the various types of stretching, go into its myriad benefits, debunk some common myths surrounding its practice, and provide essential do’s and don’ts to ensure you’re getting the most out of your stretches. So, get ready to stretch your boundaries and take your fitness journey to new heights!

Types of Stretches

While stretching is a term that most people use generically, there are different types of stretches:

Ballistic stretches

Ballistic stretching uses momentum to force a body part beyond its normal range of motion — e.g., bouncing, to touch the toes. Ballistic stretching is, however, not recommended for everyone as it can lead to injury.

Dynamic stretches

Dynamic stretching involves moving parts of the body and gradually increasing reach, speed of movement, or both — e.g., stretching before aerobics, or martial arts.

Active stretches

Active stretching involves assuming a position and holding it without assistance — i.e., yoga.

Passive stretches

Passive stretching involves assuming a position and holding it with the help of another body part — e.g., stretches you do in the gym. Passive stretches help to release spasm and prevent after-work-out soreness.

Isometric stretches

Isometric stretches involve contracting the muscles without any movement; they are usually a part of physiotherapy.

Dos & Don’ts of Stretching Exercises

Passive stretches are the simplest type of stretches and can be done in-between and after work-out in the gym, or after walking outdoors, or the treadmill, or even after a dance class. Passive stretches give the muscles the rest they need between sets and also help you increase the intensity and duration of your work-out. However, there are certain dos and don’ts you must bear in mind while doing them:

1. Always warm up before you stretch any muscles

Warming up will help you to get your blood circulating. It will also help raise your body temperature slightly, making your muscles more pliable. Stretching without warming up can lead to serious injuries. Warm up by walking on the treadmill or peddling the stationary bike at moderate speed for 5-7 minutes and then start your stretches.

Also read » The Correct Way to Warm-up Before a Workout

2. Hold your stretches

Since we are talking specifically about passive stretches in the gym, you must remember to hold these stretches for a minimum of eight seconds and a maximum of 30 seconds.

3. Don’t bounce

Never do any bouncing movements while stretching. People usually do such stretches while bending forward to touch their toes. This can cause serious harm to your back. Instead of making you more flexible, this type of stretching can sometimes cause serious injury

4. Don’t stretch after your muscles have cooled down

The timing of stretches is extremely important. Most people who go to gyms, waste time after a work-out and remember to stretch only after the work-out is over. Keeping too much of a gap between work-outs and stretching will cause your body to cool down and you might end up hurting yourself. Always do stretching exercises immediately after warm-up, in between your sets or right after your workout — don’t delay it.

5. Don’t over do it; know when to stop

Most physiotherapists are doing brisk business. It’s mainly due to people being overzealous whether at the gym, or in a yoga class. Don’t stretch your muscles till the point of pain. Teach yourself to read your body signals. If a stretch position is making you uncomfortable, stop immediately and rest the muscle till it is back to normal.

Related » Cardio Exercises: Expert Insights Into Your Top 5 Questions

What’s the Difference Between Stretching and Warm-up

A warm-up comprises activities that gradually increase in tempo. The aim is to raise your heart rate, increase blood circulation and improve joint mobility to reduce your chances of injury. Take the treadmill for instance. We start at a slow speed for the first 3–5 minutes and gradually pick up speed.

The purpose of stretching is to improve flexibility and relieve muscle soreness. It involves getting into position, stretching a muscle to its maximum limit and holding it there without further movement.

Benefits of Stretching During and After Workouts

Regular stretching adds value to your fitness goals and helps you experience the following benefits:

1. It increases flexibility and better range of motion to your joints

Flexibility reduces your risk of injuries. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes, or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as you get older, but you can regain and maintain it with stretching practices.

2. It improved blood circulation

Studies show that stretching increases blood to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste by-products in the muscle tissue. Improved circulation can help shorten your recovery time if you’ve had muscle injuries.

3. It leads to better posture

Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains away.

4. It provides stress relief

Stretching relaxes tight, tense muscles that often accompany stress. According to a study  published in the journal Atención Primaria, even a 10-minute stretching exercise for three months reduced anxiety, burnout, and pain. Yoga, of course, is known for its stress-reducing effects.

5. It enhances co-ordination

Maintaining the full range of motion through your joints keeps you in better balance. Co-ordination and balance will also keep you mobile and less prone to injury from falls, especially as you get older.

2 Big Myths About Stretching Exercises

It’s funny how most people believe that stretching is something to be done randomly, without a thought and just about anywhere. I have read several articles that recommend stretching as the first thing to do after getting out of bed…do that only if you want muscular injuries or strained ligaments and tendons!

There are many such misconceptions about stretching floating around. Let’s tackle two of the most pervasive of them.

Myth 1: It is good to stretch before an exercise

Never make the mistake of starting your workout with stretches. It can actually slow you down and reduce your muscle strength temporarily. Studies prove that stretching before an endurance activity, like long distance running or walking, actually impairs performance. Besides, it also doesn’t guarantee injury prevention. Which stretches you do, and when, depends on the type of activity you are about to perform. But in case of strength training, perform stretches either after the workout for that muscle group is over, or once your entire workout is over.

Remember, the timing for choosing the stretch is important. Stretching on a cold body can almost guarantee injuries.

Myth 2: Stretching increases strength

Stretching by itself will not make you run faster or increase your strength. However, it can indirectly enhance your performance by making you supple and improving your reaction time depending on the kind of stretches you do.

Conclusion

This is an updated version of the article that first appeared in the February 2007 issue of Complete Wellbeing magazine.

The post Maximize Your Workouts: The Power of Stretching During and After Exercise appeared first on Complete Wellbeing.

How exercise strengthens immunity

Exercise improves blood circulation

Exercise not only improves blood circulation but also promotes the white blood cells to circulate at a quicker rate. Exercise slightly raises the body temperature temporarily which helps to destroy the disease-producing bacteria and viruses.

Exercise helps to detoxify your system

Once you start exercising, it increases your waste output through sweat and urine. Exercise also improves bowel movements which flush out harmful toxins from the body.

Exercise helps to deal better with stress

Prolonged stress suppresses your immune system making you prone to repeated illness and infections. Exercise releases endorphins, the feel-good hormones, which help you deal better with stress, thus giving your immunity a big boost. So the next time you feel weighed down by worries, take a walk and feel the change in your ability to deal with things.

Exercise improves digestion

Just eating the right kind of food is not enough. Your body should be able to successfully assimilate the nutrients and put them to use as well. Once you start working out, no matter what type of exercise you practise, the intake of nutrients by your system improves which in turn makes your immune system stronger.

Exercising safely during COVID-19 pandemic

Now that you know that exercise strengthens immunity, you may plan to hit the gym soon. But you need to be extra careful during the COVID-19 pandemic. Here are a few tips to make your workouts more efficient and keep yourself immune from germs and other gym bugs.

Keep yourself clean

Hygiene and cleanliness is your best defense against infection-causing microbes like the coronavirus.

Avoid touching your face

Avoid touching your eyes, nose and mouth. Germs from various surfaces at the gym are transmitted to your hands and then to your face.

Carry your own toiletries

Carry your own stuff like your towels, soaps, water-bottles and other common things you need before, during or after workout.

Minimise the use of “shared items”

Remember that gyms equipment are used by numerous people throughout the day. Hence, it is important to have a bath after your workout.

Get adequate rest

Working out without adequate rest is counterproductive. Rest necessary for muscles to repair, rebuild and strengthen.

Eat healthy

Include 85 per cent whole grains, whole fresh foods like fruits and vegetables in their natural form daily. Eat protein-rich food as proteins help in enhancing immunity levels.

Stay hydrated

Drinking plenty of water not only cleanses your body, but also has a pivotal role in boosting immunity.

Stay away from caffeine and alcohol

These beverages not only dehydrate you, but also make you susceptible to health complications.

Get enough sleep

Sleep boosts your body’s immune response. During sleep, your body’s immune system goes into high gear protecting you from illness. Lack of sleep can reduce immune functioning making you susceptible to sickness.

Listen to your body

If you think you need rest, take it. Working out when you are tired does you more harm than good.

These simple tips will help you stay healthy and fit in the most efficient way.

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TRX

TRX training is a great option to spice up your humdrum workout and giving it an extra edge. It is a way of performing exercises by the body suspension method. The TRX equipments prove as excellent allies to train, tone and strengthen every individual muscle of your body.

How to use TRX

The idea of suspending the body may sound as a thing for the daredevils. But in fact it is completely the opposite. The TRX equipment simply consists of some straps that have to be anchored on a very steady surface. Using these straps you can suspend yourself and perform any of the exercises.

Who should use TRX

TRX was originally developed by the US Navy SEALS to improve their strength and overall fitness. Don’t let that deter you into thinking that it is a strict regimen for the super fit. The entire TRX equipment is very compact and sturdy. It can be comfortably used by a person of any height, weight, age or sex. Plus its mobile structure makes it very easy to carry around with you anywhere and strap it on to a door or even a window grill. The skeptics must note that it is extremely strong so you do not have to worry about it snapping or falling apart.  The same equipment can be used to plan a workout for a beginner or even a person who has been training for years.

Starting up

Below listed are a few basic TRX exercises with simple variations that can be attempted by anyone.

Basic TRX exercises:

TRX Squat

Grip both handles of the TRX firmly and suspend yourself at an angle that you are most comfortable in. Keep your feet shoulder-width apart. Keeping your back straight and abs tight, perform a squat. Continue this sequence for 15 reps. This is an excellent way to work the quadriceps, glutes and core muscles.

Variation– To make the above squat tougher you could keep one foot on the floor and the other foot on its heel while doing the squat.

Jump Squat

Ditto to the technique mentioned above, perform a squat. But this time, you finish the squat and come up; instead of pausing jump off the floor. Once you finish the jump immediately go back to squatting. Continue for 15 reps. This will strengthen the quadriceps, hamstrings, calves and core muscles.

TRX back rowing

Gripping the handles firmly yet easily and keeping your feet at shoulders width apart, draw yourself towards the TRX in a rowing motion so that your elbows are bent and the TRX handles are on either sides of your chest. Continue for 15 reps. This techniques is ideal to work
the muscles in the upper back or Lats, shoulders, biceps and core.

TRX chest press

Stand with your back towards the TRX and then grip both handles in front of you with arms straight. Suspend yourself so that you are looking down at the floor. Now move your arms out like you would while doing a dumbbell press and bring them back together. Continue for 15 reps. This exercise will work the Pectorals (chest muscles), triceps, shoulders and core muscles.

TRX Ab workout

Lie down flat on the floor on your back preferably on an exercise mat. Hook your ankles firmly in the TRX handles. Keeping your hands by your side on the floor, raise your hips slightly off the floor. Now curl both legs towards your chest and then straighten your legs again. Continue for 15 reps. A great technique to work the lower back and core muscles.

Kettlebells

Kettlebells are moulded weights that are shaped as small bowling balls. They have handles attached to them to provide a firm grip. Kettlebells help improve your overall strength as well as work on your balance and flexibility and provide a perfect way to spice up your gym routines.

How to use kettlebells

The use of kettlebells is actually the exact opposite of the traditional dumbbells. When you lift the regular weights or dumbbells you have to go slow and do it very gradually working one muscle group at a time. However kettlebells exercises involve fast, dynamic movements that work out several muscle groups together. It also engages the core muscles as well as your stabiliser muscles.
The deep stabiliser muscles are the transverses in the front and the multifidus at the back. The weight on a
kettlebell hangs a little below where you grip it as a result of which it is harder to balance it and because of the gravitational pull it makes your muscles work harder.

Who should use kettlebells

If you have been training in the gym for at least 3 – 6 months and have good form, a strong back and strong shoulders then you can easily add this to your routine or do an entire routine with kettlebells under the guidance of a trained instructor. However if you are a beginner and especially if you have weak shoulders and/or a weak back, you must train for a few months with regular weights.  Only then should you graduate to these as the chances of you injuring yourself are high.

The most important thing to remember when using kettlebells is that your form should be perfect. Randomly lifting and swinging these weights can cause unwanted strains and sprains. Secondly, if you want these to give you results you must lift beyond your comfort zone. Choose a weight that is as heavy as you can manage for several reps, if the weight is too light it will be ineffective. Use of kettlebells involves both, force and momentum so this is not an exercise you are supposed to do at an easy pace. If you are doing it, be prepared to put in all your effort and strength and expect to be tired and/or sore after the first few workouts.

The good thing about a kettlebell workout is that you can plan a routine that lasts 30 minutes or less. It is actually a combination of cardio and strength training  You don’t even need several kettlebells just one or two can do the trick and replacing certain dumbbell exercises in the gym with kettlebells, can alter the results dramatically.

Starting up

There are various ways to use the kettlebells, a few are given below. Choose whatever is convenient for you.

Before you start, warm up your body, begin with the neck. Move your head slowly up and down and then side to side at least 10 times. Then rotate the shoulders clockwise 10 times and anticlockwise 10 times. Now move to the torso, do side bends with 10 reps on each side. Then you can step it up to jumping jacks or starjumps for 10 – 15 reps or even on the spot jogging for 1 – 2 minutes.

Basic kettlebell exercises

Swing squat

Stand with your feet together holding one kettlebell with both hands in front of your thighs. Bend your knees, thrust your hips backwards and get into a squat position while lowering the kettlebell. Immediately step back up, while lifting the bell to your chest level with both hands. Do this for 30 seconds first stepping out with the left leg then the right leg.

Squat windmill

Stand straight holding the kettlebell with both hands and hands in front of the chest in prayer position. The bell will rest at the back of the hand. Step out with one leg going into squat position while at the same time one hand with the bell will lift upwards and the other will be towards the floor by rotating your trunk. Step back to position one and repeat for 30 seconds.

Lunge curl

Stand with the kettle bell in one hand on the side. Get into a lunge position by taking one leg behind and at the same time do a bicep curl with the bell. Finish one side and then repeat on the other side.

Kettlebell rowing

Holding one kettlebell in each hand, get into push up position with hands straight. Lift one bell in rowing position for the back and as soon as you set it down lift the other one. Continue for 30 seconds.

The movements are supposed to be done dynamically, fast and with force in order to be effective. Once you are done, do stretches for the entire body, you can even lie down on the floor for 2 full minutes to get the heart rate back to normal. Do not attempt any exercises on your own without the supervision of a trained instructor.

This was first published in the February 2013 issue of Complete Wellbeing.

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Veggies: The Good and the Bad

Vegetables are incredible, no doubt. Some studies suggest that people eating around 19 servings of vegetables daily see significant changes in their health and weight. When you mix different vegetables in your salad, you’re getting a powerhouse of fiber, vitamins, minerals, and phytonutrients. Raw vegetables, especially, give you the most bang for your nutritional buck.

Starting your meal with a salad is actually a sensible idea. It fills you up on low-calorie, nutrient-dense food right off the bat. By the time your main course arrives, you’ll naturally eat less of it because you’re already halfway satisfied.

But here’s where it gets a bit tricky: salads are not always low-calorie or healthy.

Choosing Your Base

Some vegetables are salad superstars. Think lettuce, spinach, rocket (arugula), tomatoes, cucumber, cabbage, bell peppers, carrots, and onions. These give you maximum nutrition with minimal calories. Even corn and zucchini can add interesting textures and flavors.

Then there are vegetables that masquerade as healthy salad ingredients but pack more calories than nutrition. Potatoes are the biggest culprit here. Sure, they’re vegetables, but they’re starchy and calorically dense without the satisfaction factor you’d expect.

The fiber in your salad choices matters too. Fiber doesn’t just help with digestion; it binds to cholesterol and helps remove it from your body. It also keeps your blood sugar steady, preventing those energy crashes that make you reach for snacks an hour later.

The Dressing Dilemma

The dressing is where most salads go sideways. That innocent-looking drizzle can turn your healthy choice into a calorie bomb. Ranch, Thousand Island, and regular mayonnaise-based dressings are the main offenders.

But you don’t have to eat dry leaves to stay healthy. Try these alternatives:

Greek Yogurt Dressing: Take regular yogurt, strain it through a cheesecloth or fine strainer for a few hours to remove the whey. Add salt, pepper, maybe some herbs. It tastes surprisingly similar to mayo but with protein instead of empty calories.

Simple Acid: Lemon juice, lime juice, or vinegar cost you zero calories while adding brightness to your salad. Sometimes the simplest solutions work best.

Mustard-Based Options: Most mustards are naturally low in calories. You can make your own dressing with Dijon mustard, a touch of honey, and some vinegar for sweet-and-tangy flavor without the guilt.

Eating Out Safely

When you’re dining out, keep these things in mind:

Fresh vegetables should look… well, fresh. Wilted greens and mushy tomatoes have lost their nutritional value and don’t taste good either. If the vegetables look like they’ve been sitting under heat lamps for hours, consider ordering something else.

Temperature matters, especially during rainy seasons. Salads sitting at room temperature become breeding grounds for bacteria. If something looks or smells off, trust your instincts.

If you can’t resist the restaurant’s signature dressing, ask for it on the side. Dip your fork in the dressing before spearing each bite instead of drowning the entire salad. You’ll get the flavor without overdoing the calories.

Making It Work

Salads aren’t magic weight-loss foods, but they can be powerful tools when you choose them wisely. Load up on colorful, fresh vegetables. Go easy on the heavy dressings. And remember that a good salad should taste good, not like punishment.

Your salad is only as healthy as what you put on it. Choose well, and you’ll have a meal that satisfies your taste buds and your health goals.

This is an updated version of the article that was first published in the June 2012 issue of Complete Wellbeing magazine.

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Help your heart

Performing cardio over a period of time helps the heart muscle grow thicker and stronger; the size of the ventricles increases leading to improved pumping; the capillaries dilate improving circulation to every corner of the heart; there is also a hike in the number of capillaries supplying blood to the heart—this helps prevent heart attacks. Finally, even the number of capillaries in the other muscles of the body goes up, facilitating the supply of blood and oxygen to individual cells and reducing the load on the lungs and heart.

Further, a good cardio workout increases the level of HDL cholesterol, lowers blood pressure, improves immune system and helps protect the body against a host of diseases, including cardiovascular diseases, stroke, hypertension, diabetes, and osteoporosis.

Cardio exercises specifically help burn fat. However, a cardio workout does not always guarantee burning fat, simply because you may be training in your comfort zone preventing the body from reaching the fat burning zone.

Find the fat burning zone

When you are walking or doing any other cardio activity, you will notice your pulse rate going up. This means your heart is beating faster. For your body to reach the ’fat burning zone‘, your heart has to beat at your Target Heart Rate [THR].
The THR is different for every person. Here’s how you can calculate yours: 220–age=X
65 – 85 per cent of X is the THR, which you should stay at for at least 30 – 40 minutes to achieve maximum fat burn.
Measuring your target heart rate would mean taking your pulse at your wrist every now and then while walking, which would hinder your speed and also be inaccurate. A better option if you are a serious walker is to invest in a Heart Rate Monitor. This machine not only calculates your THR and calories you burn, but also beeps every time you train above or below your THR.

Walk when you can

Walking/running/jogging is one of the simplest and easiest exercises that requires nothing but a pair of exercise shoes and your t-shirt and tracks. You can walk/run/jog in a park or on a treadmill or even on your terrace whenever you find the time. Brisk walking will help you burn fat and make your heart and lungs stronger without you having to learn any special skill. You can even take someone along with you to beat boredom, but make sure you concentrate on walking rather than talking.

Caution: If you have a knee problem/pain walk only after consulting your doctor or physiotherapist.

Ride it away

Cycling is great for people with weak knees and for the overweight who are trying to shed weight. Cycling not only burns fat, but also strengthens and tones your leg muscles. You can cycle outdoors or even indoors on a stationary cycle.
Caution: Do not slouch while cycling and keep an eye on your speed. On the days you are bored you may be cycling too slowly, which will not help you burn fat.

Follow the rules

Here are some dos and don’ts when doing cardio:

• Like any other exercise, a cardio workout should be done only 1 – 1½ hours after a meal.
• It is important to warm up before you start your cardio exercises. Start off slowly and gradually build your pace. Cool down after the walk by slowing down your pace till you come to a stop. Then stretch your leg muscles.
• The shoes and clothes you wear matter; the right kind will protect your knees and ankles from injury.
• Jogging is not for everyone. Avoid it if you are over 10 kilos overweight or if you have knee problems.
• Posture is important in aerobic exercise too; you should be erect while walking—keep your back straight and stomach tucked in. The foot must always land with the heel first followed by the rest of the foot.
• Landing is crucial when jogging to prevent injuring your knees and ankles; always land on the entire foot and not on the toes, to take off the impact from the knees and ankles. If you hear a thump sound as you land, chances are you are not doing it right.
• If you get a side stitch [pain under the ribcage] while running, slow down to a walk and try holding your hands up in the air as you take deep breaths. Sometimes pressing into the cramp and massaging it helps relieve the pain. Work on strengthening your abdomen muscles as sometime side stitches are due to weak stomach muscles.
• Shin splits [pain on the front of the calf] are very common especially in beginners. Reducing your speed might help. If it doesn’t, keep stretching the calf till the pain subsides. If the pain keeps recurring, change your shoes.
• A simple way to ascertain if you are working hard enough is the talk test. While walking you should be comfortably breathless, if you find it difficult to even say a few words, you are probably working out anaerobically, meaning you are not burning fat by carbs.

If you are talking all the way through your workout you are not working enough. For a good indication of aerobic exercise you should be able to say a few words catch your breath and then carry on talking.

This was first published in the April 2010 issue of Complete Wellbeing.

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Sounds funny? Well that’s what is called your [basal] metabolic rate, i.e. the energy you require to carry out the most vital processes in your body—even when you aren’t even lifting a finger. So what if you are just sitting and watching a movie? You are breathing, your heart is beating, and your glands are functioning, right? Well all these processes require energy. Moreover, each person’s metabolism is as unique and pre-decided as his or her fingerprint.

Men v/s women: Well you may not like to hear this, but men have five per cent higher muscle as against women, who have a higher body fat percentage, naturally. So men have a higher BMR than women and can burn more calories doing the same activity as women.

Age: The BMR is high in children below two years and in adolescents between the age of 15 – 21 years. As you age [after age 35] and if you are used to a sedentary lifestyle, the body loses roughly 1 lb of muscle/year, which in turn, will lower your metabolic rate.

Body temperature: Ever wonder why losing weight is so easy when you have a fever? Heat acts as a catalyst to all chemical reactions making them happen faster, so for every 1 degree celsius rise in body temperature the BMR also rises by 13 per cent.

Seasonal changes: When the surrounding temperature drops, your body starts working harder to keep you warm and produces heat thereby elevating your metabolic rate. Ironically, the BMR is also raised when it gets hotter, in order to keep the body temperature constant!

Hormonal changes: Thyroid and adrenal gland secretions [yes the same one that secretes the love hormone adrenalin] have a stimulating effect on the metabolism. That is why people with hypothyroidism [low thyroid function] gain weight while people with hyperthyroidism [high thyroid function] lose weight automatically.

Sleep: Since almost everything slows down while we sleep except the main organs like the brain, lungs and heart. During this time our BMR also drops by 10 per cent.

Food habits: When you starve, your BMR drops by 20 per cent as the body tries to save energy anticipating a future bout of starvation! So remember, you burn very less calories if you don’t eat right!

You can alter your metabolism

Yes, you read it right the first time around. You can increase your metabolic rate so that even while you are just reading this article you will burn more calories than you normally would.

Exercise: Training with light to moderately heavy weights at least thrice a week can boost your metabolism by almost 20 per cent. This is because when you develop your muscle mass, muscle being a highly active tissue, requires more energy to just be maintained! So it’s like a good friend in a bad time, just because it’s there, it helps! What’s more, weight training not only elevates your metabolism while you exercise, but also gives you an ‘afterburn effect’ i.e. you continue to burn more calories for up to 12 hours after your train.

Aerobic exercise: Walking, cycling, jogging or even doing aerobics will help increase your metabolism rate. But unlike with weights, the metabolism stays up only while you do the workout not post workout. Meaning you only burn calories on the spot.

Once you understand your metabolism and what makes it tick, I don’t see why you wont be able to fit into that pair of jeans from your college days!

Diet, don’t starve

If you want to lose weight but you don’t want to put a stop to eating all that you like read on:

Eat at two hour intervals: Eating at regular intervals is recommended by experts for losing and sustaining weight loss. Keeping short gaps between meals ensures that your metabolism is raised as a result of which you burn more calories even when you do nothing. Do not skip breakfast, It is the most important meal in your day and it plays a major role in weight loss.

Drink enough fluid: Make sure you meet your day’s requirement of water by drinking a glass or two at regular intervals. Including other liquids like fresh lime water, coconut water, lassi and chaas between meals can also help control hunger and prevent hunger pangs without adding to your calorie intake!

Eat your fruits and veggies: Eating enough fibre daily is a must. Research shows that increasing your daily fibre intake by adding more fruits and vegetables to your diet can almost guarantee a slimmer waistline! So add more veggies to your meals by combining them with your atta, pulao or add vegetable raita, soups, fruit milkshakes, and fruit salads to your daily meals.

Learn portion control: Teach yourself to make judicious food choices while you eat out. Instead of fried food, choose grilled, baked, stir fried options, which cause lesser damage to your system, calorie wise. Start with a soup or a salad so that you are semi-full and then eat the foods you like, but in a smaller quantity.

Indulge once in a while: Indulging your sweet tooth once in a while is not a crime. Share your dessert with someone or pack half of it and take the rest of it home.

This was first published in the July 2009 issue of Complete Wellbeing.

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While it is great to be self-motivated and work towards a goal for your body, unfortunately, some of us take it to the next level. A level where fitness and health cease to matter and all that matters is the figures on the scales. Exercise is a must. However, I firmly believe that you should not think of it as a chore or a punishment. Each of us can find a way to enjoy and like it.

Take off the blinders

Too many of our goals are only centred on the weighing scale. So much, that even though you are getting fitter, a slight fluctuation of a kilo can make you feel that all your effort has gone futile. The body is not a machine; it has its own methods of functioning. If you subtract a few dietary calories and burn some more while exercising, it may not yield the same result all the time. Besides, weight is not the only accurate method for judging your health. Another way of finding out whether there are any changes is by your measurements i.e. the way your clothes are fitting you even though you may still weigh the same which indicates certain fat loss or a little muscle gain.

Choose something you like doing

So you hate exercise? How about choosing an activity that you actually like beyond the gym—whether it is dancing or swimming or playing tennis. Exercise does not need to be restricted to the gym, what you do need is regularity. If you are someone who needs a little push from time to time to prevent yourself from being lazy, sign up with a friend or make friends with someone who is self-motivated and someone who will pull you up if you find yourself faltering. Most of all, if you enjoy what you are doing the motivation will come naturally.

Don’t over-train

Obsessive exercising is often connected with eating disorders. It’s a reflection of people having distorted images about their bodies, say psychologists. It’s considered an alternative way of purging. While some people vomit what they eat, others spend all day adding up every calorie they eat and make it a point to burn off all those calories when working out. Moderate exercise increases the body’s immunity while too much exercise only stresses the body, thereby lowering your immunity. This could show up as knee/foot problems, injuries like stress fractures, osteoarthritis become more common. In case of women, as the body fat drops beyond a healthy level, oestrogen levels drop too. In the long run, this could lead to infertility and even osteoporosis.

Understand your food

Food is not only about calories. You have to meet your daily nutrient requirements too through your food in order to stay healthy and fit. Variety, and not cutting off all the foods you like, is the key to getting the best bargain from what you eat. You must maintain a record of what you eat daily so you know where exactly you are going wrong. This can help you become realistic about your mistakes.

Know your body

While moderate exercise is great for you on all counts i.e. health, appearance and relaxation, pushing yourself beyond limits can actually cause you serious injury and harm. Over-exercising can actually lower your immunity and make you feel tired and listless all the time and reduce your overall stamina instead of boosting it. You might have sleep problems and feel jittery and irritable all the time. So, read the signals of your body and learn to draw the line before you harm yourself.

Choose a good time

If you choose an odd time of the day to do workouts, you will probably miss it majority of the times or end up being irritated at the thought of exercise in the middle of a busy day. Plan your schedule so that you don’t miss the gym. Planning to go to the gym in the middle of a workday or just an hour before you have to be somewhere is not a great idea. Most of us are aware of our day’s schedules. Plan ahead, if you have a busy day ahead, finish your workout in the morning instead of waiting till the end of the day when it can be conveniently omitted.

Remember this

Exercise is called ‘nature’s tranquiliser‘ as it has been shown to break up stress patterns in the body. Regular exercise helps us absorb and burn off the excess adrenaline. It helps the production of various hormones that assist us in dealing with stress. Exercise produces a feeling of mild euphoria, releasing body chemicals called ‘endorphins’, the feel happy hormones known to dull pain [also known as the ‘natural painkiller’].

Exercise can also act as an anti-depressant. People with extreme mood swings find that exercising regularly calms them and gives them a greater sense of stability. Exercising often puts that ‘spring in their step’ and they find they can cope with depression better. They also find themselves less depressed than usual. Scientists have found this to be due to a naturally produced chemical ‘phenyl ethylamine’ in the body linked to the regulation of physical energy, mood and attention.

So, the next time you put on your exercise shoes, keep in mind that feeling good about yourself and a sense of oneness with your body is actually the most important goal of exercise.

The post Enjoy your exercise appeared first on Complete Wellbeing.

Is it because right from the start of your program you planned to fail? If you find that you have even one of the common roadblocks to weight loss, you need to re-evaluate your goals.

Setting unrealistic goals

Most people start out on the wrong foot by setting an unreachable goal. “I will shed 10kg in a month” is not just impractical but also unhealthy.

A weight loss programme that promises such quick results is definitely doing so at the cost of your health. If you do manage to shed this unreasonable amount in a month, it would only be by starving yourself, which makes you lose muscle and not fat. And in the long run, this causes deficiencies.

A reasonable goal is to shed ½kg per week with the help of diet modification. And if you are combining exercise and diet, then aim for shedding 1kg a week for the first two months and 2 – 3kg in each of the following months.

Take into account the food choices available to you before setting the goal. Factor in breaks like travel plans or major events where you may not be able to stick to the diet so that you won’t get frustrated with your progress.

Swinging off

Most people who don’t succeed in losing weight are the ones who eat all they want for several days and then go on a strict diet for a couple of days and expect miraculous results.

Don’t fool yourself, losing weight even if it is just 5 – 6kg takes time and effort; it is not something that can happen overnight without permanently changing your lifestyle.

Cheating on your workout

If you skip 10 repetitions [reps] of an exercise when the instructor is looking the other way, you are not doing yourself a favour. Cheating on your exercise won’t get you any closer to your goal.

Cheating doesn’t just mean skipping reps, it also means not pushing yourself hard enough to get out of your comfort zone. If you cannot do 30 reps of an exercise at a go, break it up into two sets of 15, but don’t skip a count.

Waiting for tomorrow to start your diet

Believe me, the tomorrow you are waiting for, will never come. When you eat a high-calorie meal on one day, your body craves those many calories even the next day. It takes a day or two for the body to adjust to a lower calorie diet.

If you keep having heavy meals on and off, the hunger pangs are going to start. Most people can easily knock off 2 – 3kg, at the beginning of an exercise programme as the workout is new for the body.

Gradually, your body adjusts to it. If you keep eating calorie-laden meals even then, your weight is going to stay where it is for a long, long time. Stop eating high calorie food, today!

Emotional eating

Your mind resolutely forbids you from reaching for that bar of chocolate… at least for a while. A few days of abstinence from high-calorie food, and you find yourself thinking, “I’m so stressed I need a reward” and soon you find yourself gobbling the whole bar.

Eating calorie-dense food when you are angry, frustrated or stressed is the most common reason for dieters to fall off the wagon. In times of stress, the energy needs of the body increase, your body also demands more carbohydrate-rich foods as they calm your system by releasing serotonin, a feel-good hormone.

The next time you feel stressed and feel like reaching for high calorie foods, take deep breaths for a few minutes, go for a walk or drink a glass of milk. These will not only help you tackle the stress, but also improve your health.

Insomnia

Not getting enough sleep or getting interrupted sleep leads to hormonal changes that cause your body to retain water and influence your appetite and food choices.

Studies show that people, who sleep for less than five hours daily, feel hungry throughout the day and choose snacks that are laden with calories such as cakes, cookies and sweets over fruits and vegetables, causing weight gain. Fix your sleep pattern by going to bed about the same time every day.

Ignoring health issues

A deficiency of vitamins like D and B12 causes your body to hold on to weight and slows down metabolism—that’s why your body stubbornly refuses to shed the kilos. A malfunctioning thyroid gland also slows down metabolism causing water retention and preventing weight loss.

Get a few simple blood tests done before starting a weight loss programme and aim at improving your overall health balance for better results. Don’t worry, vitamin deficiencies can be easily corrected with the right supplements. Thyroid problems too can be solved.

Choosing a bad time

If you choose an odd time of the day to exercise, you will probably miss it most of the time. Organise your schedule so that you don’t have to miss your workouts.

Planning to go to the gym in the middle of a workday or just an hour before you have to be somewhere is a bad idea. Similarly, skipping your workout at the slightest excuse is inexcusable.

Most of us are aware of our day’s schedules. Plan ahead; if you have a busy day ahead, finish your workout in the morning instead of waiting till the end of the day when it will be conveniently omitted.

Being satisfied by too little

It is a good thing to appreciate every little change in your body brought on by exercise and diet but it’s not nice to go back to your old eating pattern the moment you lose your first two kilos.

Don’t become complacent the moment you start seeing changes; keep yourself motivated by setting a new goal each week to stay on track.

The post Break these blocks to weight loss appeared first on Complete Wellbeing.

Take a walk

Walk as much as you can. Explore the city on foot. You will not only get a chance to actually know the place better, but also burn off all those extra calories.

But don’t walk with high heels or just any footwear; pack a good pair of comfortable well-worn walking shoes. You can even carry the regular sports shoes that you wear at the gym or even slip-ons that have thick soles.

Wear them whenever you step out, even if it is just for sightseeing or shopping—right footwear makes all the difference. Wrong footwear not only adds to your misery, but also discourages you from walking further, giving you a ready excuse to cab it.

Use the hotel facilities

If you intend to not give up on your fitness routine, the hotel gym is your best bet. It gives you a chance to try out new equipment—a good change from your regular routine.

Several hotels have free yoga, Pilates or meditation sessions; take advantage of them. Sometimes, they even organise workshops of local exercise or dance forms. If your hotel has a spa, book yourself for a good treatment.

Spend some time swimming a few laps at the hotel’s pool. [Checking out the hotel and the facilities it offers beforehand helps you plan and pack clothes accordingly].

If your hotel has no pool, or walking is not an option, you can even work out indoors. Do it in your room.

• Start with a warm up by marching/jogging [slowly] on the spot for at least 10 minutes.
• Substitute chest presses with wall/ floor push-ups.
• Work on your waistline with side bends.
• Substitute leg presses with squats and lunges.
• Work on your abs with floor crunches.
• Remember, exercising on vacation should be done with the realistic goal of just maintaining your muscle tone, not improving it.

Take a hike

Incorporate a trek or hike in your plans if your destination allows it. But that can’t happen overnight. You have to first get your body and mind ready for it before you leave home. Planning is a vital part of your vacation as it helps you avoid stress and injury.

• Get into the habit of walking outdoors a few months beforehand.
• Get a good pair of exercise shoes suitable for the hike. Wear them at least 5 – 6 times before you go on the trip to break them in.
• Practise carrying your backpack during your training.
• Stretch your muscles each time you train to keep them flexible and prevent injuries.
• Ask your fitness trainer to design a programme to get you ready for the trek/hike in advance.

Go for the wheels

All of your sightseeing need not be done sitting in a tour bus or hotel car. If the place you are going to has pleasant weather and you are equipped with the skills, why not explore the place on a bike?

Not only will you get a good dose of fresh air and vitamin D, but you will also be able to build stronger leg muscles, boost your metabolism and build your cardio stamina all the while burning fat!

Besides cycling, you can even try your hand at water sports [if there’s a beach nearby] such as snorkelling, rowing, paragliding—they give you a good change from your regular routine without making you feel like you are exercising.

Food in your bag

• Do not pack all the food that you can think of especially if you are making a train/road journey. Such journeys get a little monotonous after a while, making you reach out for food, even if you are not hungry.
• Stock yourself with just enough food for the journey.
• Carry healthy snacks that make you feel full so that you don’t get a constant urge to eat. If you constantly munch on chips, you will not only add empty calories, but also excess salt, which will make you thirsty and will not satisfy your hunger. Instead, substitute these with nuts or energy/protein bars that are not too high on sugar.
• Pack harder fruits like apples or pears; they are healthy and non-messy.
• Carry water instead of colas. Drinking excess coffee and cola dehydrates you. Stick to plain water and save the extra calorie intake for later when you actually reach your destination.
• Drink lots of water on the flight to avoid jet lag, fatigue and dehydration. Keep some emergency healthy snacks in your carry bag in case the flight gets delayed or if there is an unexpected layover.
• Avoid drinking alcohol on the flight; not only is it unhealthy, but it also dehydrates and tires you out.

Gym in your bag

It’s easy to continue your workout routine with the help of portable gym gear.

Aquabells

If you cannot do without dumbbells, these water inflatable dumbbells will help you maintain your muscle tone even on the move. They contain a handgrip and plates like normal dumbbells, but the plates are made of special vinyl that can be filled with water to weigh up to 32 lbs [14.5kg]. Fill them up, use, empty the water and repack them in your luggage.

If you don’t find a pair of aquabells, take a large 1.5-litre cola bottle, fill it with water or sand [preferable], and use as a temporary dumbbell.

Therabands

Therabands are available in a number of sports shops and even over the internet. They are light and easy to carry and are a good substitute for dumbbells. In fact, with therabands, you can exercise the entire body with the help of rubber resistance.

Skipping rope

One of the most portable exercise gears, skipping ropes are good for burning calories. Skipping gives you a thorough cardio workout that can burn 150 – 200 calories in just half an hour.

Heart rate monitors

One of the best tools to measure calorie burn, heart rate monitors are a great tool to carry around. A heart rate monitor is a digital watch that looks like most other watches and can help you monitor your progress during exercise.

Don’t forget to load your iPod with peppy, energetic songs that you can listen to when you are working out.

Use technology to your benefit by setting reminders on your phone to drink water or eat fruits. You can even maintain a food recall in your phone to prevent yourself from going overboard while eating.

Use status updates like “I’m on vacation and I jogged/cycled for 2km this morning” to keep yourself motivated. Feedback from other fitness enthusiasts on your list will help give you another boost.

The post A traveller’s guide to fitness appeared first on Complete Wellbeing.

One of the most difficult parts of a weight loss plan is following a proper diet. Many a times, people give up because they feel they cannot diet.

It is important to understand that following a diet does not require any major changes in your eating habits. The shift is required elsewhere—in your mind. A good diet plan doesn’t require you to eliminate foods completely; it just means changing what you eat and when you eat.

One of the easiest diet changes you can incorporate even at work is snacking, which basically means eating small amounts at regular intervals.

If you follow some basic rules, snacking hugely benefits your health. Here’s why.

Snacking makes you thin

Eating lesser servings than you do at a particular meal lowers your calorie intake at that meal. If you follow it up with a low-calorie snack, it helps delay cravings until the next meal. Besides, eating meals at regular intervals also boosts your metabolic rate.

Your body needs energy to digest food. Thus, by eating smaller meals regularly, you actually burn more calories.

If you are in the habit of skipping meals to cut calories, then you might end up eating more servings at the next meal, adding more calories to your intake. Instead, eat smaller and frequent meals.

Snacking does not let your sugar crash

If your meals are irregular or if you are used to having long gaps in between your meals, chances are that you experience energy lows from time-to-time. If you deprive your body of an energy supply for long periods, you will be forced to eat large amounts of food at one go to replenish this energy.

This, in turn, will cause a sudden sugar spike in the blood followed by an equally sudden crash causing you to feel low on energy and sometimes even weak or dizzy. However, distributing your calories through the day will prevent this sugar crash by distributing the energy supply through the day.

Snacking makes you eat less

The logic is that if you don’t feel hungry, then you will not eat things you are not supposed to. For example, if you eat cereal and milk at 9am for breakfast and follow it up with a fruit at 11am, you will notice that you end up eating lesser servings at lunch.

Not just that, you will also find yourself less fatigued and more alert at the end of the day.

Snacking postpones hunger

Always remember this golden rule: eat before you get too hungry. For example, if you know you feel famished on your way back from work, say by 7pm, eat a small snack—like a fruit at 6pm.

This will supply enough energy to last for the next hour or two, which, in turn, will prevent you from reaching out for a quick energy supply in the form of that chocolate bar or chips.

Remember, it takes 20 minutes, after you finish eating, for the satiety signal to reach your brain and only then will you feel full. So, eat your food slowly and chew it thoroughly.

Eat a small snack, like flavoured low-fat yogurt, and wait for some time after you have eaten it; your craving will subside. Snacking not, starving is the key to losing weight, the healthy way.

The post How snacking aids weight loss appeared first on Complete Wellbeing.