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Image depicting 5 steps to save Earth
Earth ConnectionEarth MattersMind MattersWellness

Desperate Need of the Hour-Earth Warriors

by Roopa
written by Roopa

Today is World Earth Day.
The theme this year is Planet & Plastics.
This is not a day for somebody else outside or ‘others’.
You, Me and Everyone else can live ONLY on this planet.
We have nowhere else to live.
Hence it is for You, Me and Everyone else individually as well as collectively to keep our ‘home’, our beautiful planet Earth liveable, clean and available for ourselves and our future generations.
Our lives and well-being are deeply connected with nature and unless we wake up at least now and make amends, we will have conditions worse than just heat waves, floods, cyclones and typhoons.

What is it that makes humans stupid enough to exploit and destroy their very home and imagine that they are the most intelligent of all creatures? I find it difficult to fathom this misunderstanding.

Till our last breath on Earth, we must ….

  1. Understand and imbibe how we depend completely on soil, trees, air, water and the natural world for our survival.
  2. Treat ALL these resources – air, water, soil, trees, the forests, the entire living world around us – with utmost loving, respectful care.

5 Simple Action Steps, Wherever on Earth you are…

  1. Use water mindfully, and as carefully as possible. Reuse water where possible. Every time I need to wash vegetables, fruits and grains, I put a bucket under the tap and feed this water  to some plants.
  2. Carry your own reusable bags with you and never accept plastic covers from any vendor whether in a mall or a local vegetable/fruit market. I keep foldable, reusable cloth bags in my vehicles and make sure my husband carries them in his car always.
  3. Recycle ALL plastic and recyclable items. Use the services of such service providers. Find such services close to you. I segregate waste and give out trash just once a month because I recycle or compost almost everything we use. One such provider – https://www.bintix.com/
  4. Carry your OWN water bottle from home wherever you go. This should become a HABIT. Whether you are attending a party or just going shopping, just making sure you drink from your own reusable bottle is going to make a great deal of difference to your plastic consumption. We ALWAYS carry our own water bottle whenever we step out of our house.
  5. ALL the organic waste needs to be composted. Simple small composting bins will take care of the composting process wherever we live. This compost can be used to grow our own tomatoes, basil or mint in small pots at home. Children learn to enjoy taking care of plants and learn a lot. EVERYTHING organic in my home is composted and used in our garden to grow our own vegetables and fruits.

What YOU DO Will Make A Difference!

Of what use is education and money if we do not have a planet to live on, if our kids have to struggle to breathe and get drinking water and our planet is destroyed?

We MUST make sure ALL children learn to make a habit of the 5 simple steps listed above.

If you think ‘someone else’ is going to save the planet for you so that you can live happily, you are terribly terribly mistaken.

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FITNESSPersonal GrowthWellness

One Simple Way to Keep the Child in You Alive

by Roopa
written by Roopa

I turned 53 recently and to celebrate my birthday ran 4-miles early that morning. It is possible to run marathons at age 60 and beyond, so my 4-mile run is not an achievement in that sense. My happiness springs from the fact that I have kept the child in me joyously alive by the simple act of running regularly ! Children run easily, it is natural for them to run about here and there, but many forget how to run (I mean physically!) when they reach adulthood.

On the road, a runner can be peacefully alone, unless they prefer running with company. The focus is on the breath, the patterns of inhales and exhales in musical synchrony with the sound and rhythm of the running legs as they go a steady thump-thump on the road. There is total awareness of how one’s body is moving, stride by stride. After the initial half-mile, one gets into a zone, a delightful flow of ease and acceptance both in body and mind.

Be a Child – Just Imagine …and Become !

Then, like children, who in their imagination change shapes and take different forms to become whatever their mind creates, a runner can become a deer, dainty and light, or a panther, all power and speed, or a bird, smooth and effortless. Running, thus, literally feels like poetry in motion! It is akin to meditation and feels beautiful.

There is the mindfulness and enjoyment of the breeze and the sense of freedom as a runner covers mile after mile. Then there is the mind game, the internal dialogue and determination to achieve one’s goal, and the subsequent learning about oneself every time.

The high after a run is real. I have huge smiles then, as all runners do. It comes both from a sense of achievement when I reach the target I set for myself at the beginning of each run, as well as from the sheer pleasure of the experience. While I enjoy running on the treadmill when I cannot run outside, outdoor morning runs are a different experience. There are the lovely smiles and waves I get back when I smile at other joggers on the road. These add beauty to the poetry and music of running.

Just Start !

For most people, the beginning of their first run starts with walking. With consistency and determination, the brisk walks alternate with short 2-minute runs. This progresses to a 5-min run and then to a continuous 1 km run. The excitement of newbie runners at this achievement of a non-stop 1 km run is a joy to behold! 5k runs are then not far behind. Many new runners take up this challenge and continue to progress in their runs. Those that recognise the mindfulness and music in running continue to enjoy it for as long as they can.

Everyone in decent health can experience the immense joys and benefits of running if only they take it up. One need not run marathons or even half a marathon. Running even 1-2 kms every day or atleast regularly makes a great positive difference to one’s physical and mental health.

I feel the same as Haruki Murakami who in his inspiring book ‘What I talk about when I talk about running’ wrote “I’ll be happy if running and I can grow old together.”

Originally published in The Hindu dated Feb 25th 2024 at link below:

https://www.thehindu.com/opinion/open-page/the-many-joys-of-running/article67861673.ece

Do share your experiences with the activities that you do mindfully and joyfully ! What keeps the child in you thriving ?

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Top Youthful Living TipsWellness

One simple key to happy aging!

by Roopa
written by Roopa

Is there anything called ‘happy aging’? Really? ! Can the words aging and happiness go together at all? Read on to find out what the one simple key to aging happily is!

Age affects individuals differently.

My aunt, all of 80 years old, sure is amazing! She is sprightly, alert, and can engage in interesting conversation on a variety of topics. She hosts a popular podcast on mental health and is super active on Facebook where she has a huge fanbase. She took to the internet easily, learning quickly how useful it could be for her research in Kannada literature. “I am thrilled to share my experiences with thousands of people! I could not have imagined this just a decade ago” she smiles, tying back her all-silver hair into a knot.

On the other hand, my friend’s mother, also 80, barely manages to make a phone call on her basic phone. She is confined to moving around within her house, and hardly interacts with anyone except family members.

The reality of how age affects individuals differently became even clearer when I watched a viral video of yesteryear actress Vyjayantimala Bali dancing on her (supposedly) 90th birthday to a Tamil song. A twinkle in her eye, graceful, elegant, and perfect in her poses and steps, Vyjayantimala is a delight to watch. There is so much engagement with life, and with her art. Her zest to live with vitality, to express, to still put herself out there to perform to the best of her ability is there for everyone to see. Her attitude amazes and inspires!

What is the differentiating factor?

What makes some people give up on life just in their sixties, becoming disinterested and indifferent, while some others enjoy life to their best, living each day joyfully and purposefully well into their nineties and even longer? What makes some people complain about their health, finances and everything else while some others of the same age with similar issues hardly grumble! The findings of some research papers are interesting.

Life Satisfaction! We ourselves are the judges.

One of the most critical aspects of successful aging according to many studies is one’s own perception of ‘life satisfaction’. How a person rates his/her level of satisfaction or contentment in life with regard to a few basic aspects can help predict how happily a person will age. Higher the perceived level of satisfaction in life, the happier we are as we age.

Surprisingly ‘life satisfaction’ is not a parameter measured by external standards set by researchers, rather it is defined as “a person’s quality of life according to his/her own chosen criteria”.  This means that as we age, what is important is how satisfied WE are with life, based on our own perception of the different areas of life that are important to us like health, family, finances, relationships and activity levels! It is not important that Mr. A is not as wealthy, healthy or socially connected as his neighbor Mrs. B. What matters is what Mr. A feels/thinks about HIS situation.

We need to do what will give US the sense of contentment that translates to feeling ‘I am satisfied with my life’ and thus age happily! This is the one simple key !! We need to train ourselves to have a realistic view of life and check the ‘satisfied’ box more often.

‘Perception of Aging’ also matters

An interesting finding was that a positive perception of aging, as also a positive outlook towards the future and life in general enhanced life satisfaction. It was found that the elderly did not need anything more than basic comfort to make themselves feel good. They did not need luxuries and did not rate material things highly. When the seniors believed that they had higher levels of activity, financial independence, friendships, and social circles, they rated themselves as happy.

If they ‘thought’ they were happy, they were! It didn’t matter whether they met any externally set health, social and finance parameters.

There is a huge lesson in this, especially for those whose definition of success and happiness comes from comparisons and external validations. Also for those to whom ‘contentment’ may be a strange feeling!

Increasing numbers of seniors

By 2050, the number of elderly people in India is expected to be 350 million. In Indian culture, to a great extent, the sons and daughters take care of the parents and the elderly in the family. Consequently, this automatically means that an even larger number of relatively young family members will be involved in, and will invest their time, money, and effort in the care of this large number of aging people.

When the seniors are healthy, independent and can actively help in any way they can, it makes a lot of difference to the caretakers. It is also a great relief to be around seniors who sport a cheerful, positive attitude rather than a sad, negative attitude for whatever reason. What then are the factors that determine happiness in the elderly?

What can we do for the elderly?

As caretakers, what can we do to ensure that our seniors have an optimistic and positive attitude towards the future?

1. Make sure they stay active, useful and relevant by instilling confidence in them and letting them live independently for as long as they can. 2. Encourage them to explore opportunities to be part of active hobby clubs or spiritual communities with common interests. 3. Spend time to talk to them and make them part of our activities when possible. 4. Encourage the kids in the family to talk to them and more importantly, listen to what they have to share. 5. Facilitate actively so they do and enjoy what keeps them happy. 6. Remind them, if required, of the wonders of an ‘attitude of gratitude’.

Maintaining a youthful psychological profile for ourselves!

Since ageing is inevitable for every one of us, what can WE do to retain a youthful psychological profile?

It is essential to take care of our bodies, minds and spirits. This can be done only on an individual level, no one else can workout for you nor smile for you or meditate for you 🙂 !

Being playful, light in our Being and cultivating an attitude of thankfulness keeps us positive. Doing more health-giving and purposeful activities that we enjoy – one way to recognise this is to check whether we are smiling when we are doing that activity – keeps us enthusiastic, alert and joy-filled.

To quote Mark Twain “Age is an issue of mind over matter. If you don’t mind, it doesn’t matter.” 🙂

It is never too late ! 

After I insisted that she try every day, my mother, at 78, was astonished that she could again climb up the stairs after a decade-long break. She makes sure to practise her music daily and eagerly orders and enjoys her favorite dishes from her caterer.  The team lead for our recent 4-day forest hike was a 65-year-old with remarkable agility and stamina. These people, including Vyjayantimala and my aunt, are doing what keeps them active and happy.

Ageing happily is scientifically proven to be a matter of the mind over matter.

What are you doing to feel comfortable as you age? What are your thoughts about ageing happily ? Do share in the comments below!

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Mind Matters

Reminder to Make Mental Health A Priority

by Roopa
written by Roopa

Today, October 10th, is World Mental Health Day

As important as building biceps, triceps and other muscles for physical health is the strengthening of another set of muscles that are crucial but not visible externally – the mental muscles for good mental health.

Mental health involves 3 words – think, feel and behave.

1. How we think and What we think

2. How we feel about life, ourselves & others, and

3. How we behave. 

According to the WHO, 1 in 8 people around the world live with poor mental health. This has a great impact on the person’s well-being affecting their physical health, connections/relationships with other people as well as their livelihoods. When a person is not mentally healthy, it negatively impacts all the members of that family.

A mentally healthy person is engaged with life in positive, enjoyable ways, is interested in all that goes on in it, understands her/his capabilities, can cope with the demands of everyday life, and works productively.

This does not mean that we must feel good all the time!

As humans, it is perfectly normal to feel and display a variety of feelings & emotions that lie on the opposite spectrum of happiness – sorrow, anger, frustration, anxiety, worry, fear, stress, and confusion. The moot point here is the manner in which we cope with our emotions in testing situations involving unpleasantness, losses, uncertainties and difficulties.  

Are we able to get back to normalcy and cheer in a reasonable amount of time or do we feel overwhelmed, helpless, miserable and struggle to enjoy anything at all? Are we able to find calm, peace and joy going through our days? Do we have big smiles and laughter on our faces often enough?

While mental health is connected to what goes on in our minds, poor mental health could be due to many reasons including physiological, biochemical, socio-economic and situational.

Indicators of poor mental health. 

Negativity, feeling low often, feeling stressed, overwhelmed, unable to cope with every day issues, high anxiety, constant worry, loss of purpose, unreasonable anger, aggression, feelings of loneliness, constant sadness, indifference to one’s hygiene and physical appearance, withdrawal, persistent exhaustion – all these are indicators of poor mental health. 

Signs of good mental health

Cheerfulness, optimism, feeling good about oneself, being engaged with the world and the people in it, feeling energetic, being self-aware of thoughts, emotions and able to manage them well, being adaptable & accepting of the situations and people around us are some indicators of good mental health.

Life is a blessing

We are meant to live joyfully, smilingly…savouring our moments on this beautiful planet. We are blessed if we can do this. However, it is alright if we cannot be this way on our own and need help to get some perspective, balance, and joy into our lives.

There are many simple practises we can follow and good habits we can develop to make us mentally stronger and capable of being calm and centered.  

Here are some suggestions to boost mental well-being.

It is a personal journey, hence you, me, everyone… needs to find our own ways and learn to:

Take it easy & quieten the mind 

Develop self-love and value ourselves 

Take care of our bodies/ physical health 

Build and nurture social connections/ have nice relationships, and be close with friends and family. 

Grab opportunities to smile and laugh 

Talk to people, share emotions and concerns openly

Understand, accept and manage our feelings 

Work on reaction vs response and build awareness of unhelpful thoughts

Make oneself a priority and believe strongly that we deserve to live our best  

Practice coping mechanisms to deal with stress 

Be content and grateful 

Show respect to our body by eating healthy 

Connect with nature 

Cultivate and enjoy hobbies 

Sleep deeply and adequately 

Develop new skills through curiosity 

Practise kindness, be of service and give in any way 

Be mindful and present 

Accept all that cannot be changed and move on 

Letting go and break the thoughts that imprison us

Seek professional help unhesitatingly sooner rather than later.

In these times of war, turmoil, suffering and tension between people, countries, states and communities, it is even more important that friends and families understand, support and help one another.

I know for sure that positive actions like having a kind word, a smile, a compliment, being caring, giving and just sharing thoughts can make a lot of difference to the well—being and mental state of people around us!

Do share your thoughts on this post !

What is your top bounce-back tip to recover from feeling low, anxious or stressed?   Write in the comments below!

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Top Youthful Living TipsWellness

8 simple ways to maintain the discipline to workout everyday

by Roopa
written by Roopa

I can truthfully say that I workout every single day and have done so for more than 2 decades now. I love that I have the discipline to do this 🙂 ! No one need tell me to go workout, nor do I ever feel lazy to go run or do the planned training session for the day. In fact I enjoy my workouts thoroughly, they’re so much fun! Workout time is the BEST part of my day 🙂.

I might be in a minority that really enjoys their workouts but I have analyzed what makes it so good for me, and what works for me. Maybe a few points will resonate with you as well – pick and stick with whichever connects with you !

My top tips to forge discipline!

Most importantly, discipline is a mind set. It is a promise you make and keep, for your own self. It starts in your head, solidifies in your will power & determination and blossoms through your consistency. Remember – You need to Exercise your Will Power first to see any results in your body!

The loop is a simple one :

Intention >>> Motivation >>>>Discipline >>>>Outcome.

Most people intend to work out, intend to go jogging or walking, intend to get fitter & healthier, intend to ….well, do so many things. But they struggle with being disciplined and committed. Hence stay where they are and do not see any results.

Indeed, this applies to every aspect of life, doesn’t it? ! 🙂

Sharing my top 8 tips that will help anyone who wants to Forge Fitness Discipline to workout regularly and consistently, whatever the fitness levels and wellness goals might be! Exercise is essential for our bodies, no matter what age we are at if we wish to lead a high quality life.

ONE – Build an awesome, strong, positive self-image that you love.

This can be the MOST important way to motivate yourself. This is the top thing that works for me. I know I want to look a certain way, wear a certain fit of clothes, have a certain physique. No compromise on this one!

You deserve to care about how you look and the image you want to project. Neglecting yourself is a sign of low self-regard. Taking care of yourself is an act of self-love.

Your image should be very strong in your mind. Keep that pic on your phone, print it out in your mind, put it where you can see it. If you are happy the way you are now, then just make the mirror your friend 🙂 Use an old photo of yours to remind yourself of how you used to be if your body has changed a lot now.

Look at that image of yourself everyday till you actually become it again. That image should drive your habits – both the fitness habit AND your eating habits. This image should ideally be a combination of how you want to look as well as how you want to feel. For example, I want to look trim and toned + I want to feel light and energetic, & be flexible in my movements.

TWO – Connect your workout to someone of great value & joy to you, whom you do not want to see hurt.

Make a strong connection with someone that is of great importance to you, someone that cares strongly for you as well, someone you cannot afford to hurt or disappoint, someone that you are responsible for, someone you cannot do without.

The strongest and best connection is usually with your family – your wife, kids, parents, partner or any loved one, maybe even your pet that is dependent on you. The resolve you make firmly in your mind is – IF I do not take care of myself (because of lack of discipline) and fall sick, my wife, my kids, my pet, my parents, my husband will be distraught.

Show that you care for your family and loved ones. Your discipline shows that you care about your family. You cannot put them into difficulty by falling sick or being unhealthy through negligence.

Once you recognise how important a ‘healthy you’ is to your loved ones, the thought of causing them worry and anxiety if you fall sick should keep you on track with your fitness habits.

THREE – Make a strong connection with any activity that you enjoy.

My fitness goal is not to run a marathon, or even half a marathon! Actually, I aim to be fit enough to do the activities I love best – trekking and traveling. I do a combination of running (5-10k), aerobics, strength training, HIIT, yoga and a host of other workouts that enable me to enjoy nature, mountains, rivers, streams and waterfalls! You have to be able to go deep into forests on uneven terrain, climb boulders and hills, cross rivers to see and enjoy all these. They are not available for close viewing from a car on the highway 🙂 ! Therefore, a certain level of fitness is required.

Maybe you used to enjoy playing some sport and that is something you want to start again. Start a fitness program that will enable you to enjoy your favorite activities again! Make it the best kind of fun – do whatever workouts you like and take it forward from there to pursue what you like doing. Remember that our bodies have a supreme intelligence and will respond according to how we treat it !

FOUR – Set clear goals – Be outcome-oriented – Make a schedule and STICK to it.

PUTTING DISCIPLINE INTO PRACTISE ! This may be the most important detail for workout clarity and consistency.

Let me break this down into simple steps. These might seem like a lot but hang in there, and you will see that these steps are easy to use and implement.

  1. GOAL SETTING – Be clear what you wish to achieve from the time you give to the workouts. Do you want to be able to walk quicker, climb stairs easily, run faster, build muscle, get more flexible, be stronger overall, get a toned look, be healthier? Or all of these perhaps?! Decide.
  2. PRIORITISE – Make it a priority to achieve these goals.
  3. PLANNING – Plan your workout, schedule it, break it into bits and just do it consistently, every single day. Stick to this schedule like glue. Use a timer/app to monitor and record your workout.
  4. SPLIT WORKOUTS – Split every workout into smaller timetables/routines. Get into details. Plan at least for 2-3 days ahead. There’s a sample timetable in the illustration above.
  5. YOUTUBE – Use YouTube videos to work along with. There are millions of high quality, excellent, free workout videos that you can just follow. I use them 3-4 times a week and have a list of my favourites!
  6. MAKE CHANGES – Make the necessary changes required in your bedtime and waking times. Do not say I will wake up at 4 am and do an hour of exercise when your usual waking time is never before 7 am. Be honest with what is possible and doable.
  7. CELEBRATE RESULTS – As you get stronger and see results, which you definitely will if you stick to your workout schedule, feel proud of what you are doing and then… challenge yourself. Increase the duration of workouts and/or the intensity.
  8. BOOST ENERGY LEVELS – Are you into music? Use this time to listen to whatever boosts your energy. Are you into podcasts ? Then listen to those if you wish to when you workout. Personally, I do immersive workouts, where I only focus on my breath as I workout or run. It is great therapy, because it is just like meditation! Ensure you are hydrated throughout the workout.

FIVE – Hire a Boss! Get a Trainer – your Personal Guiding Light.

Get a Boss! You are worth a trainer, get one! Be accountable to him/her. Let them direct you. It really works. Surrender yourself to them for whatever time you can spare. You will be amazed at where you can reach.

The Transformative Role of a Fitness Trainer –

A trainer can make a great deal of difference in many ways to your exercise routine and in turn to your health.

You will be hiring someone who is a specialist in this field to guide you, train you and motivate you to reach your goals in the exact way that will work for you. Even 2 sessions a week with a good trainer will transform you.

Whether you want to hire a fitness trainer or a yoga teacher just for you or for a group of friends and family that can work out together, he/she will be worth your money and time. You can maximize your results and see visible changes.

SIX – Lose your money for indiscipline ! Fitness Motivation Through Fear of Loss.

Do you like your money and are reluctant to give it away just like that ? This may be an unconventional way to make things work but then, if it works for you, well, that is good ! 🙂

Harnessing Loss Aversion –You can payout a certain sum of money to your kid, spouse, neighbour or neighbor’s kid everyday that you break the rule and miss a workout. Rope in your friends in this deal. The pain of seeing them get richer may just keep you alert and disciplined! 🙂

SEVEN – Focus on threat/risks of inaction vs benefits of action

Being obese, inactive and out of shape has high health risks. The threat or risks of an inactive life far outweigh the supposed effort required to work out. It is best to take action NOW and see results in a reasonable time. Use the threat of diseases, immobility and a dependent life to spur you into action.

Your goal should reflect the immediate future. Say – “I want to : get into a smaller size shirt in 2 months’ time, see a 3 inch waist loss in 3 months, have better, deeper sleep, feel energetic and fresh everyday. I want to look trim in a fitting jacket. I want to be able to jump and skip in 8 weeks’ time” This is better than a goal that reads – “I do not want to have a heart attack after 20 years”. Turn threats into fitness triumphs, take action NOW!

EIGHT – Think FUN – start small – create the ‘my body active everyday!’ habit.

Do some small activities that move your body everyday – it could be anything at all. Dancing, playing a game of badminton, throwing a frisbee around with your family or friends, working in the garden, biking, jumping rope, walking your pet, etc. Focus on the fun bit and makes sure you get your dose of fun everyday ! This is nothing but fitness progress though you may not think of it as such.

What keeps YOU in a ‘body active’ mode? What is your discipline mantra? Which one of the tips above would you pick to work for you?

Share your thoughts in the comments section below !

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Top Youthful Living TipsWellness

The Most Important Thing To Do As We Age

by Roopa
written by Roopa

My blogpost on this important topic is a result of watching my mother get feeble by limiting herself over the years to very restricted activities around the house. “Everybody wants to live forever, but nobody wants to grow old!” – Jonathan Swift

Hah! Yes of course! But we do know that everything and everyone ages and grows older!

Even a new-born baby is aging! Aging is inevitable. That is reality, and a fact of life. We need to accept this… And do whatever is needed to stay youthful in mind, body and spirit! 😊

As we age, our bodies change a lot. Every organ and organ system in the body changes in a small or big way from as early as age 30 ! Our hormone levels change, our metabolic rate changes, and we can see the physical changes in our skin, face and hair. What most people do not realise or observe is that even our muscles begin to diminish in size and strength unless we do something to maintain them!

It always depends on what WE choose !

Our quality and intensity of life as we get older depends on what kind of life we choose for ourselves – top class quality OR mediocre/poor quality ?

Do we want to be limited, dependent, weak, sick, unable to move as we age?

OR

Do we want to be active, independent, healthy, flexible and energetic even as we get older?

If you choose to be in the second category, read on to know about that ONE thing we must do to be able to enjoy our lives doing what we love doing, while staying active, healthy, and independent for as long as possible.

At any stage of life, of course our wellness relates to many dimensions – physical, mental, spiritual, social, financial, emotional etc. While we must pro-actively choose what to do in each of these dimensions, in this post I focus on the very vital physical /fitness aspect of wellness. Being in great health makes a world of positive difference to the other dimensions of wellness!

The basis of all movement – Marvelous Muscles!

Our level of activities is determined by our muscular strength and we tend to lose this as we age. How beautifully they help us move!

When we turn our head to watch a sunrise,

When we pick up a laptop and sit to work,

We walk to the car to go buy groceries,

Smile a huge smile for that pic with our family 🙂

Wave at that neighbour in the park,

Try on a new shirt at a store

Climb the steps to board a flight, or even

When we just swallow our food !

Yes, we are indeed using a variety of muscles for these everyday actions ! There is no movement without muscles. This means we can do no external physical activity without using our muscles (of course, inside our bodies, many muscles including those of our stomach, heart and gut are carrying on many important activities without us being explicitly aware of them).

Simply put – when we lose our muscles, we are rendered weak and immobile. Muscle mass is THE most important component that determines our physical health. Consequently, to be physically active and fit, our aim should be to keep our musculoskeletal system really strong. And to achieve this, we must work out since muscles are built or maintained only when we use them properly and adequately.

So, the One thing that we must do to keep ourselves active, healthy and strong as we grow older is – maintain muscle mass! The best part is that since our muscles are intricately connected with our skeletal system, we are taking care of our bones and joints too when we keep our muscles in good condition.

This makes ALL the difference to how we feel when we age !

Here’s something everyone should know !

1.Maintaining muscle mass (or building it) is an intentional activity.

This means that muscle will not just build or maintain itself in size or strength !! We MUST make an effort to build it through strengthening and resistance exercises.

My mother’s stair-climbing story – a case in point about age not being an obstacle to improvement.

My 77-year old mother wouldn’t climb any stairs at all as she thought it would make her knees hurt more. While she stayed at my place for a few months to recover from a fall, I urged her to climb up to the first floor. She gave it a try. At the end of the 2nd month, she could actually climb up to the second floor (using the banister for support) much to her own astonishment!

2. No Challenge = NO Change!!

If you already have a workout routine, that’s great!! However, it isn’t enough to do a regular easy routine every day and expect to stay strong. We get better, and the benefits accrue ONLY when we challenge ourselves to continually improve. Specifically, it is only when we do more and increase the intensity of our workouts, we do better and get fit enough. For this we need to add to what we are doing in terms of a) level of workouts b) the duration and c) type. There are many exercises to choose from to achieve incremental progress in strength.

Bear the aches 🙂 ! It will hurt when our muscles are working more and differently than what we are used to ! Subsequently our bodies adapt and we get stronger !

3. Resistance and strength training – The first step to building muscle is breaking it. When the muscle repairs itself, that is when the muscle building happens ! Resistance or strength workouts help maintain muscle mass and improve bone density and strength. These are not difficult to do, they can be done at home and do not need any special equipment. We can build muscle using just our own body weight! We can use simple hand-held weights as well if we want to have some variety in our exercise routines.

Here are some strengthening exercises –

Basic exercises like plank holds and all the variations build a strong core and upper body, both are essential for our posture. Lunges, squats, and stair climbing make our hips, legs/lower body stronger. Push-ups and upper body exercises keep our arms and shoulders strong and flexible. Yogasanas, including Surya namaskars, done with correct form and with the postures held for a certain time are an amazing way to be fit and flexible.

It is equally essential to incorporate stretching into our daily routine to relax and tone our muscles.

Illustration with cartoon drawing explaining the importance of good eating habits.

4. Yes, what we eat matters a great deal – treat yourself to the best !

The body is a beautiful and responsive system. We need to treat ourselves with care, love and respect. This means enjoying food that is nourishing and nutritious, preferably sourced ethically and non-violently.

Rise to the next level – kick it up a notch !

If you have a standard workout routine that you follow, it is time to work it up a notch! Do more, increase the intensity, try a different set of exercises, for example, ones that test your balance and stability. By working different sets of muscles and training in a variety of ways, we improve our overall fitness. CONSISTENCY is the key to improvement and results.

Encourage the seniors in your homes to do more physically. Urge them and guide them to start small and work their way up to do better.

“Years may wrinkle the skin, but to give up enthusiasm wrinkles the soul.” Samuel Ullman

“We don’t stop playing because we grow old. We grow old because we stop playing.” George Bernard Shaw

In conclusion, Keep the enthusiasm going ! Keep playing ! 🙂

Whatever be your age, it is never too late to start taking care of yourself ! Taking care of yourself means you care for your loved ones !

Would love to hear about your experiences with the seniors in your families! Do share in the comments below !

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Wellness

5 reasons why getting comfortable with hunger is great! – Introduction.

by Roopa
written by Roopa

This post is about physiological hunger; understanding what your hunger and craving for food means, and how to get comfortable with tolerating hunger so that you are able to eat quantities that help you stay healthy! By learning to get comfortable with hunger, you will have the mental strength and will power to avoid overeating – the most common cause of obesity, which in turn is the lead cause of many diseases.

“What !? Seriously? Don’t you get hungry ?!!” is a question I get asked very often when I casually mention that I don’t eat dinner, and haven’t for over 20 years now. So yes, though I will attend your dinner party, I am not gonna eat anything.

Of course I get hungry. I am a normal, healthy woman and I feel pain, hunger pangs, cold and heat like any other person! I am also fit, strong, energetic, and rarely fall sick. I have been this way for as long as I can remember ! I have never once got stressed out about my weight nor do I count calories nor do I follow any particular diet except for a ‘healthy one’ (nearly) every single day!

How do I do it?

Over the years, I have gotten comfortable with the feeling of hunger. That’s the key! I am not saying it is pleasant or easy but it’s a simple way to maintain a good BMI.

If you are looking to get healthier or lose weight and are a) a normal, healthy person with b) no known diseases including diabetes and hyperacidity and c) you eat 3 meals a day, building tolerance to hunger can help you limit the quantity you eat through the day and help you get lighter.

You need not skip an entire meal like I do. In my case, I need to eat a good breakfast since I run or workout everyday in the morning. I also feel the need to have a decent lunch since I am active through the day. I can do without dinner though. Maybe what works for you would be to eat 3 meals a day but in lesser quantities. Perhaps your activity levels are such that you don’t need breakfast but lunch and dinner will keep you going strong. Whatever it is, building a tolerance to hunger, getting comfortable with that feeling without eating, will help you achieve your weight management goals.

Understand your hunger – The effect of eating Food vs Non-food – What’s your fuel?

Think about your response to hunger. What do you do when you feel those hunger pangs rising there, in your stomach or… is it all just in your head? The commonest response /reaction most people have to hunger anytime is – just go eat!

Well, that is why we get hungry right? Hunger is just the body signaling to us to eat, isn’t it ?

Sure, you must eat when hungry but can you pause, wait just a bit and think and understand what this hunger really is at this point.

Asking yourself these questions below and answering them honestly will help!

Are you conscious, alert and aware of exactly how much ‘food’ your body needs everyday? Do you eat the right quantity or are you over-eating? Are you eating food or non-food?

Are you really low energy-wise? Do you really NEED that food? What did you eat before this hunger started up again? How long ago did you eat? Are you a victim to the habit of eating?

A) Our bodies really don’t need much! To be healthy, active and energetic you need to eat the right amount of food, not more. B) You need to take care to provide the right kind of nutrition and nourishment to this supremely intelligent, amazing, beautiful body that we each live in!

Let’s say you own a petrol car. Will you put diesel or cooking oil or sawdust into your car and then expect it to run perfectly on that fuel?

Similarly you need to put in the right kind of fuel for your body and mind to function properly. Food is fuel. Grasp this clearly and firmly. And you must remember that while you can replace your car, replacing your body while you are still in it is currently not possible !

So if you are not particular about what you eat, as you should be, if you are putting all kinds of ‘non-foods’ into your body, instead of proper ‘food’ – the kind that will rejuvenate you and nourish you and preserve your health, you body will crave the right ‘food’ and make you hungry over and over again.

This is something you need to think about carefully and make the necessary changes in your diet! There’s no point tolerating hunger and then eating junk when you do eat!

What does being comfortable with hunger mean? And how does one do this?

If you decide to eat lesser than you usually do, for whatever reasons – to lose weight, to get healthier, or break some bad eating habits, the first thing you will have to do is win the battle against your tongue & stomach with your mind and will power.

You will want terribly to eat when you get hungry, to fill your mouth and stomach, but your mind might warn you about your goals, you might remember that you don’t need the food. What about that growling in your stomach? Can you change that?

We eat for a variety of reasons that need not only be physiological; food can soothe emotions, food helps in socializing, bonding with peers, food can also comfort you and change your mood. Being comfortable with hunger means understanding that though your body and mind are motivating you to eat, if you know that the intake is not necessary for you, you tolerate hunger calmly while still continuing to be active.

(Note – For sure you have to be very aware of your energy levels. If you are low on energy and need to eat, you must do so. Also if you are diabetic or have any other disease this IS NOT for you)

Here’s how to respond to hunger –

Response 1 – Sip water slowly. Warm water or cold water or water at room temperature… whatever works for you. Make water your best friend and the first ‘go to’ response. You will be amazed right from day 1 how beautifully this helps you tolerate hunger. Drink as much water as you wish to. Add some lemon juice if you like that taste. You can only feel good.

Response 2 – Tolerate the hunger. With your mind. Yes, so you are hungry. But you need NOT eat. You will do fine. You can tolerate it. If you find your stomach growling the first few days that you do not eat a meal, it’s a normal thing. As you consume lesser quantities of food, your body and mind will get used to it and you will find it easy to ignore that hunger, but you must power through those first few weeks! Tell yourself clearly that you will simply ignore that hunger because your goal is much higher.

Response 3 – Engage yourself in other activities. Get your mind to focus on things other than food. Go walking, listen to music, call some friends, do some writing or journaling. Do anything relaxing or productive that helps you take your mind off food.

Response 4 – Go nuts ! If you must absolutely eat something, go for nuts – a half cup of peanuts, some pistachios, a few almonds or anything non-carb like sticks of carrot or cucumber. (Do not overeat the nuts). You can choose to sip some juices if you like.

Response 5 – Plan your next amazing meal. What amazing, nourishing food will be your next meal? Plan it out clearly. Your mind will be able to overcome the current hunger in anticipation of a guaranteed meal that is coming up!

Response 6 – Brush your teeth. You might well be saying “what?!! seriously ?!” but take it from me, when you decide you do not need to eat anymore for the day, just brushing your teeth signals to your brain that you are done. It helps you say no to eating.

Response 7 – Breathe deeply and calm your hunger by calming your mind. When you indulge in some conscious deep breathing, you bring yourself into the ‘now’ and this calms your mind beautifully. Enjoy how easily it soothes your hunger pangs as well.

Try these tips out and let me know how you feel ! What is your experience in tolerating hunger? Have you ever gone on a fast?

The 5 great benefits of tolerating hunger, coming up in my next post !!

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TREK MAGIC

My awesome Kashmir Great Lakes Trek – part 3 !!!

by Roopa
written by Roopa
The most awesome thing about trekking !!? Trekking ensures that we enjoy the Present for it requires us to BE IN the Present throughout !!! 🙂

Day 5 – Aha ! What does today hold?!! This is the question I ask everyday in the morning as I wake up !

And everyday I can be sure of one thing !

The day is going to be exciting and challenging …with incredible views !! 🙂

There’s not a single day on this trek where there are no steep ascents and descents or impressive views !

Today is Satsar day. Satsar means Seven Lakes and though we don’t see all seven lakes, we have an interesting day that starts with a stream crossing followed by a steep climb.

One of the Satsar Lakes

Then we see vast stretches of boulder fields that we need to cross. Hopping across the boulders is quite fun ! But only as long as they are dry, I learn later.

Stretches of mountains all around on Satsar Day

As we near the camp, it begins to drizzle. We are still 30 minutes away from the camp. The rain entirely changes the atmosphere and the trek paths . It is a new and not so pleasant experience to be on slippery rocks now after a long day. Nothing much to do except get into our tents and wait for the rain to stop. I learn later that one of our trek mates slipped and fell, luckily he wasn’t injured.

Day 6 – Thankfully, the weather is good this morning though it started off foggy and cloudy. Our destination – the last 2 lakes of this trek – Gangabal and Nandkol.

This is a day we have been hearing a lot about. We have 2 hours of boulder climbing to do. Tough one this ! :). And we have the Zaj Pass to cross !!

A mountain of boulders to climb !

I need some help on the boulders. Boy ! was it challenging and exciting! 🙂

And then it’s up and down some hills till we cross the Zaj Pass, then again up and down some hills.

Our last camp tonight is on the banks of Gangabal Lake. Nandakol is the twin lake and it is difficult to take our eyes off these lakes as we cross Zaj Pass and can view them. It is a waiting game to click pics here as thick white clouds hang above the lakes, then move on to reveal them, then hide them again !

The spectacular Gangabal and Nandkol Lakes with the as yet unconquered Harmukh Peak in the background.

The mist is beautiful.

We have gotten to know each other well, lending a helping hand when required, laughing together, sharing food and water, trekking together… each one of these trek mates is special. This last evening we hang out a bit longer in the common tent, playing games, singing…

Day 7 – The last day of this trek is really tough! It is a formidable and arduous descent on tricky narrow trails from 11,500 ft down to 7800 ft in 6 hours. The first 3 hours are through unbelievably beautiful forests. The slopes are so lovely, it is hard to think we have to leave such beauty and go back!

There are villages around here and we see many children asking for ‘toffees’. The next 3 hours down are very testing as the trail is slippery with loose mud and pebbles. We have be watchful, and go slow. There is a point where I wonder whether we will ever reach the road where the bus to take us back to Srinagar is waiting ! I am grateful for the friendly company I have, as one of my trek mates and I do this descent together.

Finally, the end, as we step on to a tar road after a full week on uneven ground ! It feels so weird to be walking on a flat surface ! 🙂

Delighted to have completed the Kashmir Great Lakes Trek !!!! 🙂

What an amazing time I had ! Such an awesome trek 🙂

Stay with me as the Trek Magic continues here !!!

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TREK MAGIC

My awesome Kashmir Great Lakes Trek !!- part 2

by Roopa
written by Roopa

We experience magical moments that last a lifetime when we trek on the mountains!

It has been awesome so far and I am ready for Gadsar Pass at an elevation close to 14,000 ft !

Day 4 – We start from near Vishansar Lake where we had camped the previous night. It’s a 1000 ft ascent to the tranquil Krishansar Lake that seems to change colour every minute. As we gain height, both lakes are visible and appear to be on the same level ! It makes for a beautiful sight.

The beautiful and tranquil lakes of Vishnu and Krishna – Vishansar and Krishansar!

It is a steep and tough climb to Gadsar. The trail is narrow and pebbly. The horses carrying the luggage too need to rest occasionally.

How wonderful to smile at and greet the many fellow trekkers on this bright and sunny day! 🙂

My eyes and mind are fixed on my destination – the Pass ! I think of just how amazing I would feel when I get there ! And that keeps me going. Finally, after a few hours, I am at Gadsar Pass !! Yes, it is thrilling to make it up here ! (with the help of a friendly hand-hold over the last hundred meters of slippery track).

The sense of achievement at being able to push myself up that gigantic mountain to reach my goal is awesome !!! 🙂

It’s windy and cold up here. Everyone is noisily clicking group pics to celebrate this milestone. The other side of the Pass is a steep slippery descent and then…

The most beautiful vistas are spread out in the form of seemingly never-ending alpine meadows. There are flowers all round, covering every inch of land in blue, purple, yellow, pink, lilac…such glorious colors!!!

I have never experienced such a sight before.

I go a bit crazy in this bewitching, magnificent and irresistible setting !!

Like a puppy, I roll about in the green grass, in the flowers, soaking in this beauty, trying to get as close to Earth as I possibly can. I am smiling, laughing, skipping around ! :)) I can’t believe this sight.

The atmosphere, the stillness, the fragrance, the calm, the beauty… there’s something magical in these moments. With such intensity do I feel a connection with Nature here that tears are rolling down my cheeks. I don’t want to stop them. How blessed I am to be here, experiencing this beauty. I am filled with a new level of gratitude for everything.

I want to stay back in the meadows but it’s time to head campward. The next stop is Gadsar Lake.

Gadsar Lake

We spend some time watching the colours of the water change with the light. It is a long walk to the camp. This day will always stay in my memories and make me feel so good whenever I recall it. As will this whole trek. 🙂

A road well taken ! 🙂

The next 3 days too promise excitement and beauty.

Stay and enjoy them with me here !!

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TREK MAGIC

To trek is to experience Magic!

by Roopa
written by Roopa

Trekking is a fantastic multiple-day outdoor activity that is simply Magical!!!

I have just gotten back from a beautiful trek !!

The Kashmir Great Lakes Trek.

By definition trekking is a long arduous ‘journey’ amidst nature, usually involving different terrains, including mountains.

My Kashmir Great Lakes Trek was a treat to the senses with absolutely amazing sights !!

The personal discoveries of my strengths – physical, emotional and mental have been immense, delightful and eye-opening.

I got a lot of time with myself, often alone for long distances on the ascents and descents, just being one with nature, the majestic mountains all around, the meadows with their pretty flowers seemingly spread out just for me !

I discovered that I had that inner strength I needed to overcome mild high altitude sickness and could climb and reach those tall peaks. I discovered that I could cover long distances alone, and that I enjoyed it. I enjoyed the physical and mental confidence I built over those 7 days.

The group I trekked with was awesome too, with lovely people!

The one standing is me !!!! 🙂

Read more about my experiences here !

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