Updated on: Saturday, June 01, 2019, 04:51 AM IST

7 Simple (Re)Solutions To Remain Fit This Season


DR SADIYA VANJARA gives us some  simple steps that can help us remain fit.

The most common obstacle we experience about exercising is laziness. Come on we got to admit that one. The inconvenience of finding a gym, of committing an hour, of changing clothes and planning showers…it works against you.


I always have this discussion with my patients that going to the gym is like getting married. Initiating the event is not an issue, maintaining it (most of the times) is!

Lack of physical activity, if you must have noticed, brings in some emotional component  as well. I have experienced this myself; if i do not accomplish my daily targets of exercise, I feel guilty. I feel imbalanced.

With work, family, and social engagements it’s easy to let yourself get caught up in the grind and forget to take time for yourself. But if you allow to this imbalance to stay around for long, then you see it reflecting in all aspects of your life.


So how do we deal with this ‘physical-cum-emo’ fog that haunts us?

How about starting with starters? How about only one stretch a day. Yes! You got that right. Only one stretch!



• Your procrastinating skills will have to take a back seat and you’ll get into a routine.

• You’ll have a sense of continuing, and self-betterment.

• You’ll experience pride of being successful in (at least) getting the ball rolling .

Maybe that one stretch will lead to a full set (of five or ten). Maybe some push-ups too.

You will not avoid, or forget! Which sometimes is part of the escape plan, isn’t it?.

Here are some “cannot-escape” tips which will take only a few minutes, require no outside equipment, and are easy to master. No matter if you’re at work, at home, or on the go!

l Arm Circles:

• Worried about flabby arms?  Arm circles are great at toning while simultaneously strengthening your arms.

• Bend your elbows and assume your elbow joints are huge pair of markers. Make   as large a circle as you can. 10 clockwise, 10 anti-clockwise.

l Calf Raises:

• Doing calf raises will help strengthen your gastrocnemius and soleus muscles. In other words, calf raises strengthen your lower legs. There are a lot of different ways to do calf raises, but one of the easiest—and most effective—is doing the standing raise.

• Standing with equal weight on both your legs, take a support like minimally holding on to a chair with the tip of your fingers, raise your calves, hold till the count of five, then down. Repeat it ten time. You can slowly progress to holding it till the count of ten.

l Touch your toes:

• Not literally if your Hams are too tight or your back is hurting while bending down.

• Standing with feet a little apart, bend down and touch your toes while you breathe out, hold till a count of five. Repeat ten times.

l Stretch your neck more frequently if you are a gadget


• Is your neck bent and poked forward while reading this right now? Caught you!

• Posture plays an important role in our daily lives and overall health. Research says looking down constantly while texting, browsing, emailing, etc may be bad for your skin and may show early signs of aging.

• Let the frequency of your neck stretches be directly proportional to the hours you spend in front of you PC or laptop.

• Simply move your neck five to ten times in each direction.

• You can use your hand to have an extended stretch, provided the movement is pain free.

l Park your vehicle at a deliberate distance:

• Tough finding parking space in the city right?

• Make it work towards your advantage. Park your vehicle at least half a mile away from your office or home.

• In turn, energize your muscles and cardiovascular system. Save petrol too.

l Take the staircase on alternate days:

• Take the stairs whenever you can; if you have a long way to go, walk part way, and then switch to an elevator.

• Even at a slow pace, you’ll burn calories two to three times faster climbing stairs than walking briskly on the level.

• Use the railing for balance and security, and don’t try the stairs after a heavy meal or if you feel unwell.

• By avoiding the lift, you will save electricity too (and in turn save water).

l Meditations for the busy:

• There is an old Zen saying: You should sit in meditation for 20 minutes a day, unless you’re too busy. Else, an hour.

• For many of us, thinking about the next moment is our prerogative in the present moment.

• Make meditation a part of your daily routine.

• Observe at least five minutes of breathing each day.

In this moment, make a pledge to yourself to spend more time with yourself, to be fit and be happy!

Disclaimer: This is for informational purpose only. Kindly consult your healthcare professional for personalized care.

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Did you know:

• One in every five person lives with pain

• India is lagging behind in not only managing & treating the pain, but also in how it is perceived

• Pain, if chronic, may not be cured but can be prevented and treated to improve your QoL (Quality of Life).

• Patient Education and awareness is the key.


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Published on: Sunday, January 11, 2015, 12:05 AM IST