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Fitness

simple steps to lead a healthy life
FITNESSWellnessYOGA

3 Simple Steps to Amazing Results: World Health Day Inspiration

by Roopa
written by Roopa

We focus easily on assets that are visible and tangible, while overlooking the truly essential things that can’t be seen or touched—like our health, for instance. Today, World Health Day, would be a good day to bring our focus on this topic and make a beginning, wherever we are on this journey.

3 simple steps we need to do:

  1. Nourish Our Body – Eat Right
  2. Exercise – Move Our Body with Joy to Keep Fit and Strong
  3. Rest & Reconnect – Sleep well and recharge in Nature and in Silence.

1. Nourish Our Body
Eat right, choosing real food for health, not just for taste. Eat when hungry, eating mindfully with adequate hydration. Let our meals be a celebration of wellness, not just a routine.

2. Move with Joy
Whatever be the choice – yoga, power walking, dancing, sports or cycling – energizing, strong movements should be a daily joyful ritual. Not as a burden, obligation or punishment, but a celebration of what our body can do and be.

3. Rest and Reconnect
It is essential to prioritize sleep, unplug from screens, and reconnect—with ourselves, with nature, with silence, our friends and families.

Good health doesn’t demand perfection. It begins with intention, followed by consistent action. Consistent small smart choices accumulate into a life of good health.

So today, let us set our intention firmly to :

  • Eat only that which truly nourishes us.
  • Move our body every day, in a way that brings us joy.
  • Disconnect from useless energy and time drainers to reconnect with ourself, with nature, with stillness.

सर्वे सन्तु निरामयाः ! May All be Healthy, Disease-Free!

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Bend down to touch the toes
FITNESSWellnessYOGA

Magic In The Journey Down To Touch The Toes!

by Roopa
written by Roopa

In Yoga, the asana where one bends down to touch one’s toes is Paadahastasana. Some people, and even some kids do not find this easy to do. Over time, with practise and improved flexibility, this asana becomes possible. It can be quite a journey down there, one of exploration, self-discovery, awareness and improvement. This first post of 2025 is about the journey the kids from my Sunday Kids Yoga sessions are enjoying !

Yoga for Kids

Teaching yoga to kids four and a half decades younger than me is the joy and highlight of my Sundays. If people wonder whether kids can practise yoga as the two seemingly don’t go together, the answer is a resounding ‘yes, they can, and indeed should’.
It is easy to complain that with the exposure to the digital world very early on, the children of today lack focus and mindfulness. Most adults think that kids are hyperactive and restless, incapable of sitting still and silent let alone observe their minds. My experience with the children at my kids’ yoga classes prove otherwise. Children take to yoga naturally and joyfully. The body and mind awareness they cultivate brings a world of benefits to them.

An Exciting Journey!

Laughing and talking noisily, the girls, aged between 8 and 10 years come running up the stairs a few minutes ahead of the class. Rolling their yoga mats out, they are eager to experience what I have in store for them. Only after they excitedly tell me all about the ‘interesting happenings’ of the week, they are ready to ‘settle in’ ! With my instruction to inhale and exhale deeply as they close their eyes, our class begins. They observe their breathing and sit still and composed as we chant. Yes, occasionally a kid will get distracted and open her eyes to see what the others are doing but most times, the chanting immerses them deeply.
Even as newbies, the kids quickly get a hang of what comprises a yoga class and follow the instructions attentively. They soon want to progress to the advanced versions of the asanas. The balancing asanas being the trickiest, there’s much giggling as they watch each other wobbling about while they learn to focus their gaze on a single point.
Not only are the kids able to focus, chant, meditate and breath mindfully while enjoying the physical exertions, they are also able to observe the calmness and stillness of their minds after the pranayama. The mindfulness games I play with them are much in demand.

Adults usually come to yoga when their mental or physical health fails.

Unfortunately, in the case of adults, most enroll in yoga classes after they are diagnosed with lifestyle diseases like hypertension, diabetes and other stress-related or mental issues. They come because they have no go but to finally take care of their health, and then, when they stay on this path and practise sincerely, realise that their yoga practise gives enormous mental as well as physical health benefits, beyond their expectation.
Since adults already carry a certain amount of baggage when they enroll in these classes, they take time to build confidence in themselves as well as in the practise itself. Children are spontaneous in their learning and responses; they do not analyze what they are asked to do nor are they self-conscious. They are also more intuitive and with gentle nudging grasp the purpose of the activities we do in class.

A World of Benefits!

Few parents are aware of the benefits of yoga for children. Some know about the benefits because they practised when they were younger, some send their kids to yoga class to get some free time for themselves!

Whatever be the reason, kids benefit enormously from yoga classes that include pranayama, asana, relaxation and mindfulness practices. When children learn to recognise their mental states and are empowered to regulate their moods and emotions through breathing and mindfulness techniques, they grow up to be balanced teenagers and adults. This is the kind of generation we need in our society. “More yoga in the world is what we need” – Diane Lane. And it would make a wonderful difference if we start with yoga for children.

As the kids bend down to touch their toes, they discover more than just flexibility on the journey down. There’s a world of wellness and joy there. Indeed, for these little ones, the journey down to touch their toes is a magical one.

Happy New Year Everyone !!

Wish you all a year filled with good health and all else you desire.

Do share your thoughts on this post here below !!!

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Mind MattersPersonal GrowthWellnessYOGA

The true essence of Yoga lies beyond 108 Surya Namaskars

by Roopa
written by Roopa

On International Yoga Day, June 21st, the commonest activity we see all around is the announcement of 108 Suryanamaskar ‘challenges’! Yes, performing that many Suryanamaskars (Sun Salutation sequences) at a stretch requires stamina and long-term practise. Such publicity, however, gives a layperson the impression that Yoga is perhaps about doing a certain number of Suryanamaskars! The essence of Yoga, however, lies beyond physical practises.

Going beyond Sun Salutations in Yoga

Yoga is much more than practicing or performing Suryanamaskars. Indeed the physical or exercise aspect of Yoga finds only a brief mention in the Patanjali Yogasutras as well as in the Hatha Yoga Pradipika, both revered texts of Yoga. Traditional yogic practices are all directed towards finding the calmness and stillness required to sit and meditate. These practises encompass a) Pranayama which includes breathing in a variety of ways to energize, balance or calm the mind and body b) full body relaxation techniques, c) mindfulness practices like chanting & japa d) meditation, the ultimate goal of yogis and d) Yoga Nidra which rejuvenates the mind and body. Yoga thus includes practises that combine mental, physical, spiritual, emotional, and ethical aspects of a human being.

The different limbs of Yoga !

A typical yoga class

Only a portion of an hour-long yoga class by a good teacher is directed to physical postures or asana practise. Yes, the practise of Surya Namaskars is a part of the class, depending on what the teacher wants the student to do on that particular day. The rest of the class is used to direct the students’ awareness to their inner self, to find a balance in their emotions and responses with the tools described above.

Finding Equanimity

In Chapter 2, verse 48 of the Bhagavad Gita, Krishna says that Yoga is finding ‘equanimity’. “Samatvam Yogah Uchyathe”. This relates to many aspects of life.

For example, it takes time and maturity to treat success and failure, acceptance and rejection with equal composure. In the meantime, we can turn inward to recognise and celebrate our Divine side. Being able to feel One with Nature, and recognizing our Oneness with the Universe can make a great difference to our attitude to life, our relationships, our words and our actions. This is the basic aspiration of a Yoga practitioner.

While doing 108 Suryanamaskars is definitely a physical feat worthy of admiration, consistent and sincere practise of all the limbs of Yoga by many can lead to a peaceful and joyful society.

The real test is off the mat

While the asana or physical practise is essential to make our bodies strong enough to be able to sit still for long periods of time, finding true ‘balance’ needs an inner and outer awareness that should hold strong in all our interactions off the mat, outside the yoga class as well.

Do share your experiences with Yoga practise in the comments section below 🙂 ! What part of your practise do you find challenging/easy ?

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FITNESSMind MattersWellness

Lose weight quickly with this one movement!

by Roopa
written by Roopa

Many people assume that practicing Yoga may not help them lose weight because of the slower and more purposeful movements,. This is far from the truth. You can lose weight with just this one movement !

This movement in Yoga, one from the group called Greeva Sanchalana, is probably the one you need to practise to lose weight.

It is a simple neck movement really! Whenever a plate of food is offered to you or is in front of you, you just make the following movements in the sequence given below. Make sure to do it mindfully and with a smile 🙂

  1. Take a deep inhale, and exhale completely.
  2. Inhale and as you exhale, move your head to the right.
  3. Inhale and as you exhale, move your head to the left.
  4. Repeat the above movement briskly and whoever offered you the food will quickly get the message and take the plate away.
  5. If you do this movement regularly enough when you are tempted to eat more that you should, you are sure to lose weight in a surprisingly short time.
  6. 🙂 🙂

Yes ! This simple movement that indicates ‘NO’ is the movement most overweight people need to do !

The ONE reason that leads to weight gain and obesity is simply OVER EATING. That is all there is to it.

People find it difficult to say No to food – for whatever reasons. It is easy to just give in to food cravings and keep eating even though our bodies as adults need only moderate amounts of food, not more than once, twice or max thrice a day, to keep us energetic.

Over a period of time, eating larger quantities becomes a habit. With a sedentary lifestyle, this excess consumed food piles up and sits in the body as fat. Food that should nourish us then becomes a danger! Sad, isn’t it? Thus, awareness of how much we eat at every single meal is essential!

You might be surprised to know this – food is an addiction. Yes. It is. Just like any other undesirable addiction. Our minds have to be strong to overcome it.

What food is. And how you can lose weight by actually eating.

Food is meant to nourish us, give us energy and keep us healthy physically and mentally. Food uplifts us, keeps us active and assists in our longevity. After we eat we must feel energetic, not dull and lethargic. Eating should be a mindful, joyful experience for health and not just to satisfy and appease the 2 inches of taste buds on the tongue.

When we respect ourselves enough, we are particular about what we put into our bodies through our mouths and how much we eat. Whatever we eat must have enough Prana (vital energy in the form of absorbable, fresh nutrients) to replenish our bodies and minds. Examples of such Prana-filled food are – all fresh fruits & vegetables, sprouts, whole grains, millets, seeds, and pulses.

We must use our common sense and eat both raw food (salads) as well as cooked/baked/steamed food. When we eat stuff that is stale or unhealthy, it destroys our health as these have no Prana in them. Instead of healing and nourishing, unhealthy foods damage our organs. Such so-called ‘food’ must be avoided completely.

When you eat real food, it is unlikely that you will overeat because both the mind and body feel satisfied with the plentiful nutrients! So eating only good food will actually help one lose weight.

The fact is that when our body gets ALL the nutrition it needs from real food, we will be content and the tendency to over eat reduces in just a matter of days! We need to be committed to our goal to lose weight and get healthy.

Be firm and learn to say NO to food when:

  1. You have eaten within the past 4 hours
  2. You are mostly inactive physically
  3. You know the food you are offered/eating is not really ‘food’
  4. It is past 7 pm (say yes to water instead!).
  5. The food is stale, has no nutrients or is only going to satisfy your tongue!

You are definitely worth the time and effort to stay healthy for your own sake !

(Of course, diabetics and people with other diseases need to join guided weight loss programs)

Do write in to say what you feel about this post… and also to share your stories of how you overcome the tendency to overeat.

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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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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 – conclusion.

by Roopa
written by Roopa

It is a wonderfully light feeling when we get comfortable with hunger 🙂 ! We don’t over-eat, we stay active, energetic, and healthy ! It takes some time, practise and determination to get comfortable with & tolerate hunger. Do read the 7 simple, practical ways to respond to hunger here in my previous post.

I talked about opting to eat ‘food’ that nourishes us rather than ‘non-food’ that only appeals to the tongue in my previous post . I also emphasized that we need to pause, be aware of our bodies and minds, and then decide whether to eat or not when we think we are hungry.

Tolerance to hunger is greatly connected to contentment. As we learn to be content with what we eat, reduced quantities though it might be, we can consciously apply this feeling of contentment to other areas of life.

Read more about contentment in my next post!

The 5 benefits of tolerating hunger –

1) It is invaluable to maintaining good health – This is the biggest benefit of all. Combined with working out/exercise in some form every day, moderate eating ‘mitaahara’ is the best way to maintain health.

Overeating naturally leads to obesity which is a killer. A large number of people, both young and old struggle to handle excess bodyweight. We think we know a lot about food and over-eating and diets. We always have goals to be fitter, lighter etc but when it comes to actually implementing our goals, we rarely tell ourselves – “So what if I am hungry?! I will befriend this feeling. I must tolerate this hunger”.

This is the first thing to learn !

Just this one thought, this one mind-set change and determination – “I will tolerate this hunger” – will make a huge positive difference to our bodyweight and health. Everyone knows that maintaining a normal BMI is important but “how do I eat the right amount to maintain it?” is the question! If we learn to get comfortable with hunger, we automatically eat a decent amount because now we learn to be satisfied even if our stomachs are not absolutely ‘full’. We do not overeat, and it gets that much easier to have an acceptable BMI.

Not to worry, our body will get used to the fact that we are eating lesser now !

2) We enjoy and value our food better – Contrary to any thoughts that we lose interest in food when we eat lesser, we actually enjoy our food better !! Once we learn to eat consciously, in response to our true hunger, only whenever our bodies need that food, everything tastes so good ! We respect and relish the food we eat even more than before.

3) We develop superb will power, determination & mind control – Hunger is a very strong instinct, and it drives one to almost immediate action.

Physiological hunger has no face, religion or colour. It is felt by every living creature whether big, small, rich or poor. Creatures other than humans do not need to learn to tolerate it, they must only suffer hunger! But when we as humans learn to bear such a strong instinct as hunger, we realise and develop the strength of will power, resistance, determination, and mind control. The best part is that it benefits us not just in the aspect of our health & nourishment but it also builds ‘discipline’ that is applicable to other areas of our life. As we exercise control over what and when we eat, it makes our determination strong and this mind power can be applied to areas like our work, creativity, other goals and fitness.

4) We learn to be more patient, we learn to handle anger – When we are hungry we get impatient and angry (hangry!!). When we learn to handle hunger, we learn to be more patient, calmer, more in the moment and stronger. This can have great benefits in many other aspects of our lives. Think about it and comment !

5) We accept change more easily – We get comfortable in other areas of our life where change is required. We learn to easily say no to other not-so-pleasant habits/ areas where we need to improve.

Life becomes easier – We free up time and energy when we eat lesser. Seriously. Try it! We get more time to do other things!

Some people might wonder if this topic is even relevant ! Who wants to tolerate hunger?! And why should one? There is so much food around, why should I deny myself something as basic as food !?

This post is not about denying oneself the pleasure of eating food, on the other hand, it is about how to enjoy food better and make sure that we live healthily enough to be able to enjoy it for a sufficiently long time ! 🙂

This topic is for those who:

1. Realise the importance and value of food and want to make the best of their lives by living in the best of their health rather than in ill- health with a ‘I live to eat’ attitude.

2. It is for those that want to lead active, healthy lives with a desire to be able to do whatever they want to do rather than lead lives in a diseased state.

3. It is for those that value and respect their bodies and realise that we all have just one body to live in , one that ONLY ONESELF can take care of. The first step on this path is to EAT RIGHT – THE RIGHT KIND in the RIGHT QUANTITY in a peaceful, joyful STATE OF MIND.

Mitaahaara

The concept of ‘mitaahara’ which means intake of ‘moderate amount of food’ (Sanskrit) is a great one. In no way does this mean that we cannot enjoy food! After all, eating good food is one of the pleasures of life and we must indulge in it once in a while.

The idea is to develop good eating habits right from a young age that will ensure we do not get obese and develop diseases later on. Getting comfortable with hunger is a great way to do this !

OTHER KINDS OF HUNGER !

Of course there are different definitions of the different aspects of hunger that is non-physiological. Hunger could mean an emptiness, as also the desires, craving and ambition for money, success, fame, love, attention, praise, power, validation and knowledge etc! This is a topic for another day !

What are the ways you ensure that you eat moderate quantities of food and maintain your BMI?

What is your experience with understanding and attending to your hunger – physiological or otherwise ?

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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