Sunday March 29, 2020

Fitness Tips To Help You Stay Healthy and Active

How to stay fit in this draining corporate world

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If you are a corporate employee then you should focus on your fitness to lead a healthy life. Pixabay

BY PUJA GUPTA

Lucky are the ones who have flexible jobs and schedules, which is a dream of almost every corporate employee. If you are a part of the corporate world, chances are you find yourself chained to the company’s time table and workload and struggling to take out some “me time” out of your schedule but, alas, you always end up with a failed attempt.

Our sedentary lifestyles are said to be one of the key reasons of increased and frequent cases of ill health. By sitting for long hours at your office chair in the same position, consuming junk food, not indulging in any kind of physical activity, you are making yourself prone to bad health conditions.

If you want to avoid the unfit conditions and stay healthy and active, here are some tips for you, shared by Rishikesh Kumar, Chief Executive Officer and Founder, Xtraliving.

Fitness
Your fitness routine should include a well-planned meal. Pixabay

Plan Your Meal

If you are the one who thinks that going on a stringent diet will help you shed some kilos and stay fit, you are absolutely wrong. You need to plan your meal in a way that you consume the required amount of calcium, protein, carbohydrates, vitamins and fibre. Also, you must make small meals a part of your routine.

First and foremost, say no to junk food. Pack your lunch in the morning and also, small meals for those surprise hunger pangs. This is even more important when you are travelling for office work. Try to eat healthy while out for business meetings or trips. You may opt for salad or anything i.e. healthy and not junk.

Workout

No matter how busy you are, it is never impossible to spare 30 minutes in a day for workout of any kind. 30 minutes of high to medium intensity workout can do wonders to anyone. It will not only help you lose weight but also, you will feel energised and active at work. If it is difficult for you to travel to the gym or a fitness studio daily, you can workout at home or even do yoga.

In addition to this, make sure you stay in the correct posture especially while in office, do some office specific exercises like neck movement and arm movement and take the stairs instead of lifts.

If You Smoke, Quit it Now

Smoking is harmful and if you are planning to include physical activity of some sort in your schedule, smoking will not let it be successful for you. As smokers have increased risks of heart attack and respiratory diseases, they also experience less endurance, poorer physical performance and increased rates of complications while doing exercise or any form of physical activity.

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Focusing on your fitness can help you relieve your work stress. Pixabay

Drink Lots of Water

A good amount of water intake can help you with countless benefits and countless others for not drinking plenty of water. Water can improve your performance and efficiency and also, help you stay active, hydrated and get rid of fatigue.

Say No to Work Outside the Office

If you are the one who is stuck in a job which requires you to work outside the office at any time of the day or even late at night, you must learn to say no. You must explore the ways to detach yourself from after office work demands. This is important because when we talk about fitness, it is not physical fitness alone, mental fitness is equally important and if ignored, it can take a toll on your health.

Be Conscious

Office parties are common and also, something where you usually eat a lot of junk food both because of its easy availability and taste. If office parties happen often at your workplace, be conscious about your food choices whereas you might act lenient if they happen rarely at your workplace.

Also Read- 4 Superfoods to Balance Out Your Hormones

Fitness is a silent need of your body. You must prioritise it as much as you prioritise your work. Don’t hesitate to say no to something that you think is affecting your health. It may include frequent late night or early morning travel, colleagues forcing you to eat something unhealthy just because they are fine with it. You may also motivate your boss to be healthy as he will appreciate your effort and help you in return. So, go ahead and explore the way to a healthy and fit life. (IANS)

Next Story

Effects of Quarantine on Mental Health and Relationships

Couples in Quarantine: Stress, Anxiety, Fear of the Unknown

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quarantine relationships
Amid the lockdown, family members have united and are spending time with each other. This has improved relationships. Pixabay

With all the havoc it’s wreaking across the globe, the coronavirus outbreak is naturally having an impact on couples and their relationships. Family therapists are conducting sessions remotely as patients are confined to their homes.

They say even the most subtle differences in temperament can be aggravated because of the outbreak’s stress. It’s a time when every domestic decision can seem to have impossibly high stakes, from going to the grocery store to deciding who gets quarantined together.

The 60-something husband works in the food industry and still insists upon leaving every day for work, saying he needs to keep his business afloat. His frightened wife desperately wants him to stay home.

For another couple, in the midst of a separation, the bitterly fought issue is the kids and whether they can safely see friends. One parent is allowing it in an effort to be the “fun parent”; the other bitterly opposes it.

And for still another couple, it’s simply about grocery shopping. She fills the cart, and he accuses her of hoarding unnecessarily. She argues that they need to be prepared.

Scenarios like these are playing out in urban high-rises, suburban homes and tiny rural communities across America as couples try to navigate what has abruptly become the “new normal” during the coronavirus outbreak. Described by therapists, lawyers or the couples themselves, they reveal how even the most subtle differences in temperament or coping strategy can be painfully exacerbated under the incredible stress and anxiety that the outbreak is causing.

quarantine relationships
With all the havoc it’s wreaking across the globe, the coronavirus outbreak is naturally having an impact on couples and their relationships. Pixabay

It’s a time when every domestic decision can seem to have impossibly high stakes, says Catherine Lewis, therapist and faculty member at Ackerman Institute for the Family in New York, from the seemingly small — whether to go grocery shopping — to the fraught calculus of which family members should isolate together.

“This pandemic is making us all think about our relationships, because you really cannot do one thing without it impacting somebody else,,” says Lewis, who’s been conducting therapy sessions remotely. “It’s such a powerful example of how interconnected we all are.”

Added to that, Lewis notes, is the utter helplessness of having no idea how long the situation will last.

She does see some couples finding “that they have a wild capacity to be resilient, to just find a way to move through the day.” On the negative side, it’s clear that people are generally not at their best when under deep stress.

“Normal patterns are intensified,” she says. “There’s increased annoyance, people snapping.”  

Alcohol can become a more frequent coping mechanism. Or worse.

“I’m worried about couples where there is intense aggression,” she says. In cases where there was already domestic abuse, advocates fear a dangerous escalation.

Jennifer Kouzi, a divorce lawyer and mediator, puts it bluntly: “We’re seeing a lot more bad behavior.”

In many cases, there may be no ramifications for bad behavior. One parent, for example, has refused to turn over a child to the other in accordance with their agreement, citing the virus crisis, even though the other parent is taking every precaution. Police have refused to enforce the custody order and recommended the parent go to court, but it’s unclear if judges will deem the case an emergency. In another case Kouzi is aware of involving a separated couple, one parent is allowing their kids to go see friends, “to be the fun parent, so the kids will want to stay there full-time instead of with the parent actually following recommendations and guidelines.” It’s not all grim.

“Some parents have actually risen to the occasion and are communicating better than normal, rearranging schedules and increasing FaceTime access and doing what makes sense” for their kids, she says.

Kouzi, who practices in both New York and in Westchester County, one of its suburbs, is telling her clients to try to use the time productively or to consider mediation.

“There will be such a backlog when courts open up again,” she says.

Some couples are experiencing only minor ripples, if any. Stephanie Pfeiffer, a business systems analyst in Boston, found herself annoyed with her husband when they went food shopping last week, and each time she put something into the cart — two pounds of butter, cans of tuna or tomato soup, a box of crackers — he questioned why.

 

“It’s been like most days,” she reported last week, “except that my husband is leaving dirty dishes and I get to clean up after him, too.” She joked that her spouse had made the mistake of coming down at one point to chat, “and I handed him a baby to put down for a nap. He hasn’t come down since!”

quarantine relationships
A couple bored with the government-required national isolation at home due to the spreading coronavirus, sits in the 5th floor apartment window on a sunny spring day in downtown Warsaw. VOA

Adrienne Pattison, who lives in a rural area of Washington state, joined a Facebook group called “Parenting Under Quarantine” a week ago and wrote: “Is it just me or is anyone else totally frustrated with the husband/partner or whatever?? I’m about to go postal!” Her good-natured venting elicited more than 160 comments and anecdotes.

Maggie Hellman, the Bergenfield, New Jersey, mother who created the Facebook group for her friends to blow off their own steam — she never thought it would balloon to over 20,000 — notes that some couples are, of course, dealing with gravely serious challenges. Her brother, a pediatric intensive care physician, has to come home through a side door to discard dirty clothing and wash his hands to avoid infecting the family. His wife, a nurse, must be extremely careful as well.

Hellman, a social worker and stay-at-home mom, says it’s natural that couples with children are feeling intense stress.

“Children create stress in a marriage, period,” she says. “The relationship changes dramatically.” Under current conditions, she says, “you’re stuck at home all day with each other when perhaps there already were issues.” She imagines that single parents have it even worse, especially if they have only one child.
“They get no break, they have no one else to be with,” she says.

Also Read- Portal TV Video Chat Device By Facebook gets Sold Out on Online Platforms

Lewis, the family therapist, says it’s still early days. She hopes the couples she treats will find a way to deal with the anxiety and uncertainty in a useful way.

Some of her best advice to couples: “Let’s try not to both have a bad day at the same time,” she says. “If today’s your bad day, mine is tomorrow. Let’s not blow at the same time.” (VOA)