HYDERABAD: After sharing few tips in my past articles, I thought of dedicating today’s article about how to make our workplace/home conducive for routine exercises and healthier options. I will also be sharing few of the ancient secrets/traditions as alternative remedies to the common lifestyle-related health issues.
Chair exercises
Majority of us, working or non-working, end up spending most of our time on a chair/couch. Also known as sedentary lifestyle, it is a major cause of Hypertension, cardiac problems, spondylosis, digestion problems, obesity, low self-esteem, etc.
However, today one can still resort to professionals, fitness experts who can teach you range of exercises performed within your work station with minimal accessories. Infact, many corporates have started endorsing ‘exercise at workplace’ concept. Being a yoga instructor some of the no fuss exercises I could think of are:
Ankle stretch:You could perform this while sitting on a chair with both feet flat on ground (preferably no shoes). As one inhales, raise the right foot heel pointing the right toe on the ground. Hold this posture for few seconds and continue breathing evenly. Repeat this five to ten times and then move to the left foot. This exercise works on strengthening the calf muscles, ligaments and tendons.
Similarly another stretch known as ‘tadasna’ in which you stand erect and slowly raise yourself on toes as you continue inhaling and then hold this position for few seconds before you slowly release. When done four to five times a day, it works beautifully on making your leg bones healthier and denser while strengthening your joints.
Shouldering is a good stretch for strengthening one’s arm and it also releases stiffness from hands and prevents neck pain too. This is an exercise performed by placing right hand on left shoulder cupping it. While holding the right elbow with left hand raise both elbows in air. And then using left hand, drag the right elbow across the chest firmly, inhale while releasing the hold. Repeat it for the opposite side. This will also address one’s lethargy.
Similarly, mudras like surya mudra which involves pressing of ring finger down with the thumb when performed in a meditative posture, several times a day increases body’s metabolism and thus recommended for weight loss. Mudras employ the homunculus -neurological map in human brain and are based on Ayurvedic principles of five elements. Surya mudra suppresses the ‘earth’ element which is known to be the weight gain bearer and is an ideal easy investment for a weight loss.
Sankhpraskalan Kriya is one of my favorite and is a monthly affair of inducing natural colon cleansing. It is a very effective way to address digestion and stomach issues. This involves drinking liters of warm saline water, in steps and excreting it out. The stretches performed push the water in the intestines and flushes the entire large intestine.
Another Integral part to maintain physical health is our food intake. As the saying goes “We are what we eat”, our food plays an important role towards our wellness. The focus on non-greasy, less spicy, energized and organic produce are trending, well researched food concepts which have a major contribution to our health both physical and emotional. Pairing it up with the nature’s cycle, position of sun (having light intakes in mornings, heaviest meal at noon and refrain eating post sunset), cooling foods in summer, warm, spicy food in winters are some of the habits to be in sync with nature. The choice of nutrients needs to be done with care. Usually people get inclined towards or are encouraged to have protein dominated diet. Contrary to that proteins are usually the most complex nutrients to digest and with time as our metabolism slows down we should reduce protein intake. Also a strong cut on carbs is not recommended. The brain cells are nourished mainly by carbs and it is an essential component of a well-balanced diet often which severely gets slashed on weight loss diets.
In the end, wellbeing and health is purely a manifestation of moderation in our lifestyle. Incorporating these small, quick and convenient tips and choices we could look forward to attain a more grounded physical health in a short span of time.
Megha Dinesh
(Megha is a 33-year old wellness expert and healer whose approach is holistic, intense and deep. She is the founder of Meghavi Spa and Salon located in Banjara Hills)