stress relief daily habits

Healthy & Positive Habits to Protect you from Stress

Exercise and physical activity can help significantly with stress management.

Everyday life can be full of stress. Research has shown that some stress is good for us: it helps us perform at optimal levels. Too much stress, however, can have serious psychological and physiological repercussions.

Research proves that a large chunk of top performers know how to manage their emotions in times of stress so that they remain cool, calm, and able to do what needs to be done. Here are few healthy and positive habits that you may want to develop to fight back stress and be successful!

  1. Drink plenty of water. Dehydration is often overlooked. When our body does not have enough we often feel lethargic, grumpy, and get headaches. We also tend to mistake hunger for thirst, so before digging into another sandwich, vada pao or bag of chips, drink a glass or two of water. Tea, Coffee, cold drinks or flavored drinks do not count as water.
  2. Stay active on a regular basis : Exercise produces natural endorphins, which help put exercise promotes sleepus in a good mood. There is a lot of research that shows that exercise improves mood. If you are stressed, physical activity can get you in the right state of mind to be able to identify the causes of your stress. Exercise won’t make your stress disappear, but it will reduce some of the emotional intensity that you’re feeling, clearing your thoughts and enabling you to deal with your problems more calmly. Exercise will also help you get proper sleep and calm you down.

3. Accept your feelings.If someone close to you has recently died or you can’t be with loved ones, accept that it’s normal to feel sad and grieve. It’s OK to take time to cry or express your feelings. You can’t force yourself to be happy just because you are expected to. Accept your responses and give it some time, whether it is anger, desperation – but acceptance does not always mean expression. You need not burst out in anger or frustration on someone else. When you know you are angry – acknowledge it and follow anger management techniques and let yourself calm down. Success will follow automatically if you can apply this to other everyday emotions too.

4. Stay Positive : Successful people tend to be those who can see opportunity for growth, walking over their failures. Look for lessons to be learnt when something goes wrong, instead of falling in gloom or blame game for what went wrong. Try reframing negative thoughts. If you find yourself dwelling on something negative, try adding, “But what I can learn from this is…” Even just noticing that you’re stuck in a negative thought can help you move away from it. There’s a solution to any problem.stressed is desserts spelled backwards

“Problems are often a question of perspective. If you change your perspective, you may see your situation from a more positive point of view.”

  1. Stay Connected with loved ones : Staying amid the loved ones can help bring down anxiety levels so easily and dramatically. Reach out to people who matter to you every once in a while, they can offer support and friendship. Sometimes talking to someone completely unrelated to your difficult situation (read friend or family) can throw up a beautiful new wayto deal with your stress causing situation !

If the situations do not permit to spend enough time with the family or kids, you may want to keep a pet for company. If you can care for one, they surely can make you feel loved and bust your stress. Pets are regularly used, worldwide as an effective tool in several therapies involving emotions.

  1. Nurture a hobby: No one can lead a stress free life if they keep harping on that one same thing round the clock. Indulging in a hobby that takes away the mind to doing something you feel more passionate about, away from work – gives a good break to the mind to detangle from the drudgeries of everyday anxieties.
  2. Focus on progress, not perfection: No one is perfect. Not even the most successful people on the planet are perfect. Richard Branson, the very famous owner of Virgin Airlines, for example, has had some well-known failures in his time, yet has always been blunt about his belief that you fail quickly, fail big, learn from it, and move on. Many of us are obsessed with perfection, but letting it go may relieve us from a big baggage of stress.
  3. Love yourself : It is important for you to realize that the most important asset you have is your own self and that it must be looked after. Prioritize healthy habits like getting enough sleep, limiting caffeine and alcohol, getting proper exercise, and switching off from technology periodically. A lot of stress can be cut down easily by bringing down any of these – overly tired, overdose of caffeine and alcohol and constant interference of digital life. A truly successful person will strive to find balance to help moderate his stress.
  4. Get organized : One major cause of stress is the number of decisions we have to make in a day. Every decision from whether to wear a solid or a pinstripe shirt, cook a sandwich or salad, send your child to this class or that, all the way up to hiring and firing decisions – they all simply keep adding up to cause stress! Use a ‘to-do’ list; Build up a routine for simple things like answering emails at the same time, checking your social media once a day or even organising your table drawer can help save you from stress for the bigger decisions that really matter.
  5. Work smarter, not harder : Good time management means quality work rather than quantity. Our long-hours culture is a well-known cause of workplace illness. You have to get a work-life balance that suits you. Working smarter means prioritising your work, concentrating on the tasks that will make a real difference to your work. Leave the least important tasks to last.
  6. Remember to laugh: Laughter makes us feel good. Handle Every stressful situation like a dogDon’t be afraid to laugh out loud at a joke, a funny movie or a comic strip, even when you’re alone.Handle Every stressful situation like a dog

Most importantly – Try not to worry. In time, things always get better. The world won’t end if your joblist isn’t all done or your kitchen isn’t cleaned. You may need to do these things, but right now might not be the right time.

I hope you find these tips useful.  I am keen to understand how do you manage stress in your life? I’d love to learn your most successful stress-busters in the comments below.

Contributed by Vaishali Gupta, an avid reader, writer and painter by hobby and an award winning Media Marketer by profession. She has keen interest in staying fit and keeps active despite a slipped disc.

 

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The Activity Pyramid: Stay Active in a Fun way

Physically Fit : What does it mean?

No time for exercise? 10 tips to get moving

Working long on Computer : Carpal Tunnel Syndrome

Ergonomics: Does it matter in your workplace

physical activity for good health

The Activity Pyramid: Stay Active in a Fun way

Much easier said than done – Stay Active and Fit for Life! Not all the time. Here are few simple and fun things that you can incorporate in your everyday life and continue to stay Physically Fit and Active.

We call it the Activity Pyramid. Since it is meant to be FUN, it begins right at the bottom with everyday things that you may have known but have ignored implementing them so far!.Start from the bottom and work your way upwards!

 1. If you are Inactive: That is you rarely do any activity, increase your daily activities by:

– Use the staircase in place of the elevator. Start by climbing up the first floor and then take the elevator to your destination. Add another one floor every second day of your climbing routine to gradually make it all the way up.

– Hide the TV remote. Get up and walk to the TV to adjust the volume or change the channel everytime.

– While standing in a queue, use your time to stretch your body.

– Walk whenever you can even within the house

The activity pyramid for exercise to stay heart healthy and fit

2. If you are Sporadic:  You are active sometimes but not regularly, try to become consistent by identifying and adding activities that interest you from the middle of the Pyramid, set realistic goals to attain and plan your day so you can achieve your goals.

3. If you are Consistent : If you stay active most of the time, or upto four days in a week, then all you need to do is to keep shuffling your activities from the entire Pyramid so you not get bored and start to lose out.

Whichever stage you are or whatever activities you chose to do, remember to have FUN !!

Because when you indulge in activities that are fun, you are more regular and reduce the chances of injury.

 

Related Reading:

Physically Fit : What does it mean?

No time for exercise? 10 tips to get moving

Healthy & Positive Habits to Protect you from Stress

running without injuries

Marathon Training: Running without Injuries

Marathon runners push the body's limit to increase their exercise capacity. But they shouldn't ignore the vital signs of injury and learn to differentiate a serious injury from a minor one.

This article is an attempt to make the runners aware of the general thumb rules about running related injuries.

Warning Signs of Injury                                                                                                                                                                 

What pain is ok?

• General muscle soreness

• Slight joint discomfort after workout or next day that is gone in 24 hours

• Slight stiffness at beginning of run or walk that goes away after first 10 minutes

 

What pain is not okay? (You should not train!)

• Pain that is keeping you awake at night

• Pain that is evident at beginning of run/walk then becomes worse as run/walk continues

• Pain that changes your stride/ style of run

 

What to do if I get reinjured / injured?

• Ice area: 15-20 minutes several times per day  (Refer to the ReLiva document on RICE protocol at the Knowledge Center)

•  Elevate injured part while icing

•  Rest (at least initially)

•  Analyze program for possible causes:

  • What did I do differently in training?
  • Big jump in speed of running?
  • Significant pace increase?
  • Shoes worn out? Or change in shoe model?
  • Change from all treadmill or soft surface to road running?

•  Cross-train on non-impact cardio – follow similar minutes that you were doing running/walking (elliptical or swimming or cycling)

•  Determine plan to return to full program, return to running very slowly

•  Physical therapist and/or orthopedic

 

Warning Signs of Overtraining

• Difficulty performing typical workouts for more than a week

• Excessive fatigue

• Higher resting heart rate

• Decreased appetite

• Sorer muscles

• Troubled sleep

• Irritability

• Increased perspiration

• Decreased desire to train

Whether you happened to injure yourself by accident or by overtraining, do not lose heart. If you reach out to a trained physiotherapist soon enough after the injury, the chances are that you can recover much faster  and get back to your training than if you just sit back and wait for it to heal itself.

These guidelines should not take the place of medical advice if attempting to return to sports following an injury. If an athlete requires assistance during or in the progression of a return to sport program they should consult with their medical expert, or physiotherapist.
Related Reading:

Zumba: Tips to prevent injuries

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7 Ways to keep your kids active : Physical Activity for Children

Six Active Stretches

Stretching for sport and exercise improves flexibility, which increases the ability of a joint to move through its full range of motion; in other words, how far it can bend, twist and reach.

What happens when we stretch?

Regular stretching is thought to increase flexibility, both by making muscles more supple and by retraining the nervous system to tolerate stretching further. Flexibility from regular stretching gradually disappears once you stop stretching – typically after four weeks.

How to stretch properly?

To stretch properly and safely, slowly stretch the muscle just until you feel resistance. Resistance is the point at which you feel a slight pull. It should not be painful. Stop and hold each stretch for 10 to 20 seconds without bouncing up and down. During the stretch, breathe deeply and regularly. Don’t hold your breath. Make sure your muscles are warmed up before you stretch. The best time to stretch is after exercise, when your muscles are most supple. Learn to make the most of stretching by clicking here.

Active stretches you should be doing

Each of the exercises here is a dynamic stretch, which means it increases flexibility through movement, rather than by simply holding a position. “Active stretching decreases your risk of injury, relieves back pain, and boosts your athletic performance,” says Tanja Djelevic, who includes this series in her bendable body class at crunch fitness in West Hollywood. Try this routine before a race, after a workout, or at the end of the day—and experience the difference a little motion can make.

 

Pile stretch

1) Pile stretch   

What: Stretches inner and outer thighs, arms, shoulders, and back

How: Stand with feet wide, toes turned out, and raise arms overhead. Squat deep and lower the arms in front of you, elbows touching knees and palms facing forward. Pull right shoulder back as you raise right arm [shown], then twist in opposite direction, raising left arm. Rise up to starting position. Do 8 reps.

 

Low Lunge

2) Low lunge

What : Stretches intercostal muscles (between the ribs) and the thoracic cage aiding the lungs to take in more oxygen

How: Lunge forward with left leg until thigh is parallel to floor, and place hands on floor on either side of left foot. Raise left arm straight up toward ceiling as you rotate left shoulder back [shown]. Lower hand to starting position, and move into next stretch (active pigeon).

 

Active Pigeon

3) Active Pigeon

What : Stretches hip flexors, butt, and abs

How: Pull left knee in toward right hand, then lower left leg to floor so foot is below right hip. Lower hips as you push through hands, lifting head and chest [shown]. From this position, move into the next stretch (down-dog extension).

 

wrap around

4) Wrap around

What : Stretches neck and shoulders

How : Stand with feet hip-width apart and reach right arm behind your back, palm facing away from you. Clasp hands and pull left elbow back as you draw shoulder blades together. Hold as you circle head slowly [shown] to complete 1 rep. Do 8 reps.

 

take a bow

5) Take a bow

What : Stretches shoulders, legs, chest, and back

How : Stand with feet wide, left foot turned out, and rotate torso to the left. Clasp hands behind you with palms together and arms extended. Bend forward from hips until back is parallel to floor as you raise arms [shown]. Slowly rise up to starting position. Do 8 reps.

 

Standing side stretch

6) The standing side stretch

What: Stretches arms, torso

How: Stand with your feet together and your arms straight overhead. Clasp your hands together, with your fingers interlaced and pointer fingers extended. Inhale as you reach upward. Breathe out as you bend your upper body to the right. Take five slow breaths. Slowly return to the center. Repeat on the left side.

 

Related Reading

Stretching : How to make the most of it

The Activity Pyramid: Stay Active in a Fun way

Physically Fit : What does it mean?

No time for exercise? 10 tips to get moving

Healthy & Positive Habits to Protect you from Stress

walking for physical activity

Fitness Essentials : Walking

Walking is as simple as it gets for fitness. All you need is a good pair of shoes, comfortable clothing, and desire. Start walking towards a healthier you. Walking forms an essential part of our Activity Pyramid too.

Plan your routine. If you walk every morning, that’s perhaps the best! For it is during mornings when you beat all the traffic and catch the freshest air after the pollution has long settled down. Nature is just waking up with all its sound and visual beauty and most of us would love to witness it all during our walk.

Make it a habit! Usually it works best to have more-or-less the same time everyday for a walk. Form a routine – Morning or evening – whatever works for you (I know of some who have been walking even at 4 in the afternoon!) Afterall some exercise is better than none at all!

Build up your walk. Get Started. If you’re not active now, start walking three times a week at a stroll for 20 minutes.  Add five minutes to your walks next week (total walking time 20-25 minutes). Keep adding 5 minutes until you are walking as long as desired. Then start walking every day.

Distance or time? Some walkers focus on distance, others target time. Finally, it all boils down to speed. So use both distance and time as well as heart rate. Any reasonable health gadget or fit-bit will be able to track the heart rate while you walk. What should your heart rate be? “Most recommendations suggest starting out at 70% to 75% of your maximum heart rate,” Dr Neelam Patel, Sports Physiotherapist from ReLiva says. “But this may not be enough if you’re fit.”

How much is good ? Walking daily will help (a minimum of 5 days a week is a good goal). You should walk fast enough to maximize the benefits but a good thumb rule to judge it is that you should not be gasping for air.

If you are walking for weight loss you should walk a minimum of five days a week, 45 to 60 minutes at a brisk pace. ReLiva suggests “Talk test” to check your pace – You may consider the pace of walk to be good enough when you are walking fast, yet you can hold a conversation (atleast 4-5 word sentence) comfortably while walking.

As you start your walking routine, remember to:

  1. Get the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. If you walk outdoors very early in the morning when it is almost dark, wear white or bright colors or a windsheeter (during monsoons 7 winters) with reflective tape for visibility.
  2. Carry a reasonable size napkin or sweat cloth so you can wipe yourself dry and not get hassled with the sweat trickling on your face and neck.
  3. Drink up water before you begin. Proper hydration is very important as you are likely to loose important nutrients alongwith the sweat. If you are planning to walk for a long time, it may be nice idea to carry a small water bottle along.
  4. Choose your walking path If you’ll be walking outdoors, avoid paths with broken sidewalks, potholes, puddles, uneven pebbled roads or slippery tracks.
  5. Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for a brisker walk to exercise.
  6. Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down and taper off the routine.
  7. Stretch. After you cool down, gently stretch your muscles. It may be a good idea to stretch before as well as after you walk.

There really are so many benefits for such a simple activity! Hope you are making the most of it!

Don’t forget to subscribe to our newsletter and keep getting your monthly dose of Tips for an injury free fitness and pain free healthy life.

 

Related Reading:

Zumba: Tips to prevent injuries

The Activity Pyramid: Stay Active in a Fun way

7 Ways to keep your kids active : Physical Activity for Children

physically fit

Physically Fit : What does it mean?

When you say the words – “Physically Fit” ; the mind begins to immediately picture a smart looking person who has a well-shaped body and is pleasant to look at. But is that all, that is there to being Physically fit?!

Of course, a pleasant looking body is one of the most tangible positive outcome of being Physically fit, but there are a lot of other measures that go into gauging one’s Physical Fitness ! One needs to consider all of these categories to qualify as being Physically Fit!

5 Components of Physical Fitness
5 Components of Physical Fitness
  1. Flexibility : Flexibility is the range of motion of a person, or one’s ability to move joints without feeling any discomfort or pain. There is a certain range of motion for each joint in the human body. Flexibility can be improved by stretching the joints and muscles of the body. Yoga is one of the most popular activity to improve Flexibility.

2. Muscular Endurance: Muscular endurance is the ability of the muscles to perform continuous without fatigue. Example of activities that help build up muscular endurance are cycling, step machines and elliptical machines.

3. Muscular Strength : Muscular strength refers to how much power your muscles have. Simply put, this is how much you can lift or carry. Muscular strength is often improved through strength training like push-ups, bench press etc.

4. Cardiovascular Endurance : The thudding sound you hear in your chest when you run or cycle hard is what points towards your Cardiovascular endurance. Simply put, it is the ability of the heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained workloads. Activities such as brisk walking, running, cycling and swimming usually help improving Endurance. People who have just suffered a cardiac episode are usually advised to go for Cardiac Rehab to build up their endurance in a safe way.

5. Body Composition : Body composition is the amount of fat mass compared to lean muscle mass, bone and organs. One has a physically fit body if he/she has a low body fat and a lot of muscle mass (in addition to meeting the above mentioned categories). Body composition is improved by exercising or working out.

The word of caution here is that all the above categories of Physical fitness can be achieved not just by Exercising and workout alone, it is equally important to achieve it along with proper Nutrition for the body. Irrespective of your current activity levels, you can follow the Activity Pyramid and get started today to be Physically fit soon enough!

 

Related Reading

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The Activity Pyramid: Stay Active in a Fun way

No time for exercise? 10 tips to get moving

Healthy & Positive Habits to Protect you from Stress

Stretching Exercises : How to Make the Most of it

stretching exercises

Stretching Exercises : How to Make the Most of it

Overview  I  Benefits  I  Types of stretches  I  Tips to stretch properly  I  Stretching FAQs

Stretching for sport and exercise improves flexibility, which increases the ability of a joint to move through its full range of motion; in other words, how far it can bend, twist and reach. This article attempts to guide how to stretch properly and get the most of it.

Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle’s felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used therapeutically to alleviate cramps.

Here are some of the main benefits of stretching. Hopefully these reasons will inspire you to make it part of your schedule!

For Your Body

  • Helps improve flexibility (increases your range of motion)
  • Assists in correct posture by lengthening tight muscles that pull areas of the body away from their intended position (because of so much time at our computers, many of us have tight chest muscles which pulls the shoulders and head forward, leaving us with a hunched shoulder look)
  • Increases blood and nutrient supply to muscles, thereby possibly reducing muscle soreness

For Your Mind

  • Even a short amount of time (10-15 minutes) of stretching can calm the mind, provide a mental break, and give your body a chance to recharge
  • Classes like yoga or pilates offer you a chance to spend an hour releasing tension physically and mentally

office stretch for pain relief

Different types of stretches

The benefits of stretching have been multi-fold that several styles of stretching have evolved over the years, each having their own set of advantages. Pick and choose the style that suits your routine.

  • Static stretch: This includes stretching a body part to the point of mild discomfort and holding that position to give a good stretch to the muscles of that area, typically for at least 30 seconds or longer.
  • PNF or Proprioceptive neuromuscular facilitation: This may be performed in various ways depending upon the practitioner. Howvere what remains common is to focus on contracting and relaxing the muscle while holding the stretch. This may not happen when you just begin to stretch but can be acquired with regular practise.
  • Dynamic stretch: This stretch has fast gained popularity with the uprise of Power yoga and dynamic yoga. While the basic movements for stretches remain the same as in static stretch, one needs to gently repeat movements, such as arm swings, where one gradually increases the range of motion of the movement, but always remains within the normal range of motion.
  • Ballistic or bouncing stretches: This too is a modification of static stretches. One gets into the basic stretch position and then performs a bouncing or jerky movement holding that position to increase range of motion.

How to stretch properly?

To stretch properly and safely, slowly stretch the muscle just until you feel resistance. Resistance is the point at which you feel a slight pull. It should not be painful. Stop and hold each stretch for 10 to 20 seconds without bouncing up and down.

During the stretch, breathe deeply and regularly. Don’t hold your breath. Make sure your muscles are warmed up before you stretch. The best time to stretch is after exercise, when your muscles are most supple. ReLiva suggests 6 active stretches that you must do.

To get the most out of the stretching you do, here are some suggestions:

1. Dont Skip the Pre-Workout Stretch

Your muscles should be warm before you begin your stretching. Do a warm-up before a workout that simulates the movements you’ll be doing in order to warm up and prepare your body. Stretch after the workout when your muscles are already warm.

2. Focus on the Muscles That Need the Most Help

Instead of trying to stretch your whole body after every time you exercise, focus on a key area of the body each time. Spend longer on each stretch and include more stretches for each area. If you are aware of muscles that are tight, then focus on those ones.

3. Include One Long-Duration Flexibility Session Each Week

Choose a flexibility class, such as yoga, pilates, or do your own flexibility work for 45-60 minutes at least once a week. If you’re having trouble sticking to it, follow these strategies and build it into your schedule/calendar

 

FAQs about Stretching 

Stretching, most often is a part of maintenance routine suggested to our patients once they recover and they are ready for discharge. That is when we hear a lot of questions about stretching from them. Our team attempts to answer the most frequently asked questions.

Q. What happens when we stretch?

Ans: Regular stretching is thought to increase flexibility, both by making muscles more supple and by retraining the nervous system to tolerate stretching further. Like it is for any type of exercises, flexibility attained from regular stretching will gradually disappear once you stop stretching – typically within 3-4 weeks.

 

Q. How much flexibility do I need?

Ans: It depends on your activity. The flexibility demands of a gymnast or a ballet dancer are clearly different to those of a runner. Someone who is just recovering from an incident of fracture or the treatment of which entails muscular restriction will have almost no flexibility in the affected limb and will have to work hard to regain flexibility to start using the limb properly.

On the other side, there is little to be gained for a jogger or runner from having the flexibility of a gymnast. Too much flexibility may reduce the muscle's natural spring, which may be detrimental for activities involving running, jumping and sudden changes in direction, such as running, football or football.

 

Q. Does stretching before exercise affect performance?

Ans: Stretching does increase your range of motion. A ballerina might require stretching before performance to do a full split during the show, even though she is weaker, her performance will be improved.

However, there is much debate on whether stretching makes your muscles weaker and slower (even though you might feel looser) before you engage in a full-fledged sport activity. The counter argument is that it is likely that duration of stretch used in the warm-up routines of most recreational exercisers may be cause negligible reductions in strength.

 

Q. Does stretching before exercising reduce the risk of injury?Ankle Sprain Causes & Recovery

Ans: It is widely believed that stretching does help before exercising. But there are mixed findings specifically if it works to reduce injury

While one set of studies concluded that stretching had little or no beneficial effect on reduction in injury risk; the most recent and largest of the three studies found "a hint" of an effect on reducing injuries like ligament tears, muscle tears, strains and sprains.

 

Q. How is stretching related to injuries - when do injuries occur?

Ans: It is important to understand that muscle injuries happen when the muscle is put under too much stress, typically when it is stretched under pressure – for instance, when lowering a heavy weight. (Picking and lowering an unusually heavy weight is the most common cause of back and muscle injuries)

The injury occurs not because the muscle isn't flexible enough, but because the muscle isn't producing enough force to support itself. A muscle might not produce enough force, either because it is not strong enough or it didn't contract at the right time for a particular movement ( which usually could be related to the right posture for doing that movement).

 

Q. Does stretching reduce soreness?

Ans: While you may find relief in dealing with soreness by stretching, there is no medical evidence that stretching does help to reduce or prevent a type of pain that can show up a day or two after exercising – also called delayed onset muscle soreness (DOMS).

 

Q. Should I stretch before exercising?

Ans: Your decision to stretch or not to stretch should be based on what you want to achieve. "If your objective is to increase your range of motion so that you can more easily do the splits, and this is more beneficial than the small loss in force, then you should stretch," says Dr Shreya.

 

Q. How should I warm up?

Ans: The purpose of warming up is to prepare mentally and physically for your chosen activity. A typical warm up will take at least 10 minutes and involve light aerobic movements and some dynamic stretching that mimics the movements of the activity you're about to perform.

Gradually increasing the range of motion of these movements during the warm up will prepare the body for more intense versions of those movements during the sport itself. This process will raise your heart rate and increase the blood flow to your muscles, thereby warming them up.

Warm muscles are less stiff and work more efficiently. Increased blood flow enables more oxygen to reach the muscles and produce energy. The warm up also activates the nerve signals to your muscles, which results in faster reaction times.

 

Q. Should I stretch after exercising?

Ans: There is some evidence that regular static stretching outside periods of exercise may increase power and speed, and reduce injury. The best time to stretch is when the muscles are warm and pliable. This could be during a yoga or pilates class, or just after exercising.

A post-exercise stretch will also slow down your breathing and heart rate, and bring the mind and body back to a resting state.

 

Now that you know all about stretching, we urge you to go on, try to build stretching into your daily routine and you are sure to see results. Stretching by itself may be a decent beginner's workout on the go as well as a good routine for warm up as well as cooling down for advanced workouts.

If you have trouble figuring out a good routine of stretches for yourself, do contact us on 9920991584 and we will connect you to one of our experts located near you!

Last Updated : June, 2018

 

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Six Active Stretches

The Activity Pyramid: Stay Active in a Fun way

Physically Fit : What does it mean?

No time for exercise? 10 tips to get moving

Healthy & Positive Habits to Protect you from Stress

Benefits of Exercise during Pregnancy

exercising safely in summers

Exercising Safely In Summer

The heat of summer combined with a busy holiday calendar means exercise and workouts fall down the priority list during the summer months of May-June. We’ve put a list together to help you keep active, while taking appropriate precautions to avoid heatstroke.

Hydration
Drink about two cups of water in the 2 hours before exercising. 2-3 cups (500-750 ml) of cool water or sports drink per hour are sufficient for most sports, if you are exercising for 60 minutes or longer. Thumb rule is that Water intake should always balance out the sweat loss during that time.

Avoid the afternoons when it is the hottest
Get up early and exercise before the sun begins to heat-up, or go out in the evenings or later if it is safe to do so. In the heat of the day, take cover under shade. Go for a swim or sign up for an aqua-aerobics class. or workout indoors.


Dress up for the weather
Cotton, cotton, Cotton ! Light weight, light coloured, loose fitting clothes, made of natural fibres or composite fabrics with high absorption property, are recommended as the most appropriate clothing in the heat as the allow ventilation.

Cover up
Always wear sunscreen, sunglasses and a hat when stepping out in the sun.
Wear protective equipment such as helmets, padding and/or mouthguards, where required and remove as soon as activity is finished.

Go easy
You may not be able to push yourself as hard as normal when it’s really hot and humid, so slow down. So a good trick is to start slow and work your way up.

If you’re feeling any of the following, rest immediately:

  • Weakness
  • Light-headedness
  • Dizziness
  • Paling of the skin
  • Headache
  • Muscle cramps
  • Nausea or vomiting
  • Rapid heartbeat

For people who don’t exercise regularly or those who are at increased risk of heat-related illness should avoid exercising in the heat. Instead, opt for a prescribed, gradual and incremental exercise program. Some medications may also have an effect on your ability to exercise safely in the heat. Always speak to your doctor if you are unsure.

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