health article on cycling ---maxposure group magazine --- DLF Promenade magazine

C for Cycling

Want to stay fit but hate going to the gym or dislike doing those heavy aerobics? Just pick up the cycle, stay fit and do your bit for the planet.

 

Kakoli Thakur

When you choose cycling as your fitness mantra, you not only become fit but you also have a satisfaction that you are doing your bit to protect the environment and save fuel. Cycling has multiple health benefits and keeps your doctor away. It’s not that it’s too hard to learn cycling. There are many who know cycling but with time, they get out of touch. Taking the first step is very important.

Manas Arvind, a nutritionist from Gurgaon, has been cycling for the last five years. As a kid, he used to cycle regularly with friends but with age, he lost touch. When he crossed 30, health issues started cropping up due to weight and his sedentary lifestyle. That’s when he noticed his cycle lying idle in a corner. He never enjoyed the gym but cycling was always his passion and he loved going outdoors.

Initially he started for half an hour and then he met some like-minded people. And then there was no stopping. He now participates in long-distance trips regularly, he became fit and life became more interesting.

Manas says cycling gives new freedom, new dimensions. When you go on a long-distance trip, you push yourselves to finish the challenge and once you have started you cannot look back, you have to finish, he says. “Once we were on a trip from Corbett to Kumaon, it was very challenging, the route had lot of ups and downs. After every step we felt we would give up but ultimately when we succeeded it gave us a new high to accept more challenging trips. There were also two women riders with us.”

Cycling, besides keeping you fit, is also a recreational activity. Unlike the gym, running or rigorous aerobic activities, it’s a low-impact type of exercise and easier on your joints but it still helps you get into shape. That is why it appeals across ages.

The best way to build your cardiovascular fitness on the bike is to ride for at least 150 minutes every week. For example, you could cycle to work a few days a week or do a couple of shorter rides during the week with a longer ride at the weekend or simply ride to work. You'll soon feel the benefits.

In Delhi, cycling is anyway a major mode of transport for lakhs of people from the economically weaker sections as it requires zero fuel cost and almost no maintenance. A Delhi government survey says there are around 30 lakh bicycles in the capital. “Not just low income group, well-off people also use cycles. I know a scientist who travels 25 km one way to his workplace daily.”

Manas shared an experience: “We went on a 1,200-km ride and as it was time-bound (in 90 hours), we could not relax. There was one 55-year-old lady and we were very doubtful whether she would be able to complete it. But finally only two people succeeded and she was one of them.”

It’s not too difficult to find time for cycling. Just give 2 per cent time from your 24 hours. Give priority to cycling over dinner with friends and social networking. Don’t go for fancy bikes, go for a normal bike with which you are comfortable with and right size is very important. Ride in groups and look forward to encouraging new people every day. This is his advice for amateurs.

Besides health benefits, cycling also helps in reducing pollution and saving fuel and ultimately saving our planet.

Nalin Sinha, traffic and transport expert, has been cycling since 2006. He has been into transport policy planning and was working on a sustainable mode of transport but somehow he could not tell people to cycle because he himself was not cycling. Once he was invited at the launch of a new bicycle at a hotel. It was there he bought a new bicycle and rode 10 km and realised the charm and got familiar with the hassles of cyclists on Delhi roads. Once when he was even hit by a dumper, he realised how safety is very important.

Nalin is associated with Delhi Cycling Club that has members varying from 9 years to 80 years. “Once we were cycling in Chanakyapuri, and we saw Rahul Gandhi and Robert Vadra cycling. Our group got excited and started cycling with them and their security had a hard time and went on alert mode,” he recalls.

Starters, he says, if out of touch should take basic training, or attend some workshop and then start regular cycling. Knowing traffic rules and how to be safe is very important.

Nalin Sinha feels that to encourage cycling there should be a connected network, proper infrastructure like a separate lane for bicycles.

 

Why cycling?

·        Sleep more deeply

·        Look younger

·        Boost your bowels

·        Increase your brain power

·        Beat illness

·        Live longer

·        Save the planet

·        Improve your sex life

·        Heal your heart

·        Avoid pollution

·        It means guilt-free snacks

·        You’re developing a positive addiction

·        Get (a legal) high

·        Make friends and stay healthy

·        Feeling tired? Go for a ride

·        Spend quality time with your partner

·        Be happy

·        You can get fit without trying too hard

·        Boost your bellows

·        Burn more fat

 

Benefits

·        One of the easiest ways to exercise

·        Builds strength and muscle tone

·        Increases muscle tone

·        Builds stamina

·        Improves cardio-vascular fitness

·        Eats up calories

·        Improves heart health

·        Improves coordination

·        Reduces stress

What to keep in mind

·        Start slowly and then increase your cycling

·        Increase speed gradually

·        Right equipment is very important. Head gear, kneepads, elbow pads should all be in place when cycling

 

 

Health article --- Add fun to fitness...in Maxposure group "DLF Promenade" magazine

My health article in a Maxposure Media Group magazine

 

Going unconventional

Kakoli Thakur

Staying fit has become the mantra to beat today’s hectic lifestyle. While some hit the gym, others start taking yoga classes. But no matter how much they try, they often get bored and tend to discontinue. So, more and more people are looking for hatke options with some fun element to it.

To help you out of the sedentary lifestyle and make exercising a fun-filled experience, we list out some alternative ways to stay fit.

 

Hula hoop

You must have seen children, youngsters and slim damsels twirl and roll circular hoops on TV. But most wouldn’t know that hula-hooping has re-emerged as a great cardio workout to slim your waist, hips, buttocks and thighs while toning your abdominals and lower back muscles. The best part of hooping is it does not restrict you. It can be done indoors or outside, on your own. Or you can just join a class.

Hula hoop expert Bhawna Grower, says, “If you hoop for 60 minutes, you will burn 500 calories. Thirty minutes hooping every day is enough to have a flat tummy. The best part is you can hoop anytime while watching TV, or talking on phone.”

Hooping is like killing two birds with one stone. It not only helps in maintaining a flat tummy, but also tones the whole body. Heavy or exercise hoops are used for fitness purposes. The plastic hoops which we generally see, are used by kids for fun purposes or for dance shows, she says.

“The flexibility factor also doubles. We cater to women of the age group of 18-55. Sometimes women come to us and say their three- year-old daughters want to learn hula hooping for fun purposes. To make it more interesting, I add dance steps along with basic hooping with blasting music or a popular number at the background, which gives it a double effect.”

 

Zumba

If you had a childhood dream to dance but never tried, why not try Zumba. This aerobic workout blends choreographed footwork and body movements from salsa, merengue, flamenco and other dances to sculpt your body and burn fat. When you’re grooving to the spicy Latin beats or even apna Bollywood numbers, you won’t even realise that you’re toning your abs, thighs, glutes and arms. An hour of Zumba helps you burn approximately 300-400 calories.

“Zumba is a fitness dance style and it is very popular these days. It depends on individual to individual either one bounces or hops or jumps. To make it more interesting, we make people dance to the latest popular Bollywood numbers,” says Manisha Singhal, zumba expert.

“Since it’s more of cardio vascular moves, we ask our students to fill a medical consensus form. Instead of practising at home, it’s always advisable to join a class as you are under the supervision of an instructor and it’s always fun to dance in groups,” she says.

If that isn’t enough to convince you, Zumba has a huge international fan following, including celebrities such as Jennifer Lopez, Jackie Chan, Kirstie Alley, Jennifer Love Hewitt, Emma Watson, Halle Berry, Toni Braxton, Shakira among others.

 

Skating

The next time you take your kid to learn skating, don’t just be a silent spectator. Ask if you can also join in. Skating can be an interesting alternative to running because it’s easier on the joints. Skating is also a good aerobic workout that tones your lower body and of course builds leg strength. You can burn between 180 and 330 calories from one hour of continuous skating depending on the speed and intensity.

Says speed skating and roller hockey skating expert Zahid Khan, “Skating increases stamina, helps in keeping the stomach toned and makes the leg muscles strong. There are different types of skating such as music, artistic and figure skating. To make it more interesting, we add music at the background, we put lifts and we keep on experimenting. We keep on organising championships, matches and annual carnivals.”

“Though only children used to learn earlier, gradually a lot of young parents are showing interest in skating after seeing the fun and knowing the health quotient,” he says.

 

Salsa

If you are not getting time with your partner why not join a salsa class for weekends? You will spend quality time together, get closer and stay fit at the same time.  And the next time you party, just hit the dance floor instantly with your partner, what say.

Whether you choose the Cuban Casino style, the Colombian variation, the Miami Salsa or the Los Angeles/New York version, the twists, turns and fast-paced movements will ensure every part of your body feels the calories burn away.

Says Meraz Alam, Salsa expert, “Salsa is basically a social dance, it is generally performed in social gatherings. Salsa is really in demand now and one can burn 250-300 calories after one session. It is a couple dance, it’s relaxing, steps are easy and age is never a hurdle. The dance makes you more flexible and most importantly it boosts your confidence, develops your personality and you become a more stylish person.”

She adds, “I have seen quite a lot ‘damsel in distress’ types turning into stylish ladies after two to three months. In our classes, along with dance, we emphasise on how to dress up, styling tips, etc. I know people who were not at all social turn into confident individual after learning salsa.”

 

Jazz

One more fun dance way to stay fit and become a more stylish person at the same time is Jazz. If you have forgotten that you once used to make the right moves and you go ‘oo la la’ when you see jazz dancers on television shows, you can always join a jazz class. This type of dancing is energetic and fun, consists of unique moves, fancy footwork, big leaps and quick turns – every element needed to tone up your body.

“The best part of Jazz is it does overall stretching; it improves stamina and strengthens muscles. We do 15-20 minutes warm-up sessions before the dance. We ask our students to wear funky clothes and they get all the more excited,” expert Manisha Singhal.

 

 

Rope jumping/skipping

As a kid, you must remember doing rope jumping – alone or in groups -- just for fun. But what you probably didn’t know at that time that it was one of the factors that helped you remain agile and fit. This full-body cardiovascular workout can do wonders by strengthening your muscles and bones and improving your coordination and make you feel like a kid again. And just 15 minutes of jumping rope burns about 200 calories. Aim for three 10-minute rope-jumping workouts every week. Before you skip, always start with a short warm-up.

“I always wanted to stay fit but never could take out time from my hectic schedule. I got this idea from a website and I found it just amazing. Taking out 10-minutes is not that tough. After skipping for 10 minutes, I feel so fresh and energetic. I would definitely suggest to people like me who struggle to take out time for fitness,” says Rahul Chowdhury who has been practising rope jumping for the last six months.

 

Frisbee

Deepshikha Sharma was a mere spectator, watching kids play from her balcony. She was always worried about her weight but now she is happy as she has started playing Frisbee. A fun game and a serious sport, played in tournaments in the US and Canada, at the same time, Frisbee will make you sweat it out – in what is really good news for calorie watchers.

“I always used to watch kids playing Frisbee in our apartment park with awe. Until one day I came through an article. You burn 679 calories if you run at a pace of 11 minutes per mile while if you play Frisbee the same time you burn 572 calories. It inspired me and now I play Frisbee with my kids and family in the evening every day. I often involve my neighbours call my friends on weekends. Sometimes I feel my childhood is back and Frisbee is my fitness mantra.”

 

Exercise                                   Time                                        Calories

CONVENTIONAL EXERCISES

Step aerobics                                       60 minutes                               360-714 

(depending on  type)

Gym                                                  60 min                           350-450

(Heavy workout for a man of average weight)

Running                                   60min                                      580

(at 5 miles per hour or 12 min per mile)

Cycling                                    60 min                           580

(at a brisk speed, not cycling for leisure)

 

 

FUN WAY OUT:

Hula Hoop                               60minutes                                500.

Zumba                                     60 min                                      300-400.

Skating                                    60min                                                180-330

(depends on intensity)

Salsa                                         60                                             400-480.

(depends on weight of person)

Rope jumping                                   15 minutes                                         200 calories

Frisbee                                     60                                            572 calories.

(Depends on speed)

 

 

 

  

 

 

 

My article in a Maxposure group magazine "Crossings Insight" --- Beat the stress

BEAT THE STRESS

Feeling moody, irritated and lonely? You could well be suffering from stress. Today's lifestyle and work pressure always tend to keep us on our toes. With regular hassles, deadlines, frustrations and demands, stress has become a way of life for many. In small doses, it can help us give our best under pressure. But when we are on emergency mode 24X7, our mind and body pay the price. And it can be fatal, sometimes.

KAKOLI THAKUR

At times, it may seem that we can do nothing to control stress. But the simple realisation that we are in control of our life is the foundation of stress management. It's all about taking charge of our thoughts, emotions, schedule, and the way we deal with problems.

What causes stress? Dr Sanjay Chugh, senior consultant, psychiatrist, says: "Stress is a part of our regular lives. Every individual will have his own triggers or causes for stress. Stress is also contextual. There can be stressors at work, at home, in your relationships, or at a social level. In the face of an unfamiliar situation, our system makes us experience a certain amount of anxiety which is necessary for us to get into action. However, if we are still unable to cope with the situation or feeling anxious in a situation despite it being familiar, it turns into stress.

So, one may feel stressed at work due to dissatisfaction with the job, an unpleasant work environment, excessive workload, etc. At home, one may get stressed due to increasing expenses, poor communication in relationships, lack of love or warmth in relationships, etc.

Socially, one may struggle due to an inability to deal with people, talk confidently in front of people, etc. For students, exams, tests, stage performances, expectations of friends or teachers can all be potential stress elements, says Dr Chugh.

Manas, a journalist, has been continuously working on night shifts for over 15 years. Being in a senior position, he is constantly under pressure to ensure zero errors, maintain deadlines and not miss news.

"Stress is slowly taking a toll on my health and behaviour as well. I am just 38 and there is hardly any black hair left. Basically I was a very calm and composed person but I have noticed a change in behaviour over the years. I have become short-tempered and sometimes I even shout at my team. I get irritated when I am on the road even over trivial matters," says Manas.

Dr Dhirendra Anand, Internal Medicine Specialist, elaborates: "Stress is caused because people are in too much hurry and worry. They hardly have time to work on relationships. They are in a rat race, they are never content. If they have a small car they aim for a big car and then there is no end."

People tend to ignore stress till it reaches an unbearable level. "When too much of stress and anxiety leads to headache and affects other organs of the body, people come to us. On an average, one to two patients come to us on a regular basis," says Anand.

Jaya had to commute for two hours between office and home, located at two extreme ends of the city. With the responsibility of running a household, a small kid to look after and a highly stressful job, she decided to quit and instead work from home.

"I often reached home late. My son used to ask why I am late regularly. I used to think about office work even at home. I started getting migraine attacks. There was hardly any family time left. On Sundays, my off days, I used to have Monday blues. After I started working from home, I am so relaxed. And most importantly, my family is happy."

Stress affects all age groups.  Talking about one of his patients, Dr Chugh says, "One guy, 35 years old, came in feeling unable to deal with work, wanting to quit. Things were more complicated because he was living away from his family and there was hardly any social support. At work, he had a boss who was almost impossible to please. The boss would only look at the things that he had not done. So, he found that despite trying all possible measures, he was making no headway. His promotions were getting affected. He had been struggling for the past two years and now he was ready to collapse. His health had gone down drastically and he had developed high blood pressure."

With the help of some medication and regular, intensive counselling, he was able to slowly get a grip on his life. "He learnt how to handle small situations, modified his own perspective and attitude in several situations, started exercising on a regular basis among other things," Dr Chugh says, adding almost all patients who come to him have stress in their lives.

Stress cuts across professions. Rajesh, a banker hardly in his 30s, was working almost 15 hours on a regular basis. When he went to doctor one day, his cholesterol level was touching the danger mark and even his pressure was not normal. "My schedule was affecting my health. My doctor asked me to quit my job immediately. Fortunately, I got a day job now with normal working hours. My wife is the happiest person now," he beams.

 

Stress may take a person to a breaking point and can be life-threatening at times but then there is always a way out of the mess.

Dr Anand says: "People should reduce their working hours to a limit. It is also important to spend at least half an hour on recreation and activities like brisk walking, jogging, working out in gym depending on the age, which act as great stress busters. Even meditation and other yogic exercise help a lot."

According to Dr Chugh, the most important factor is being aware of how to manage our stress. "One first needs to understand and chart out the individual's stress patterns -- the triggers, the effects (mental/psychological, physical, on work, socially, personal life), the support system and strengths available to the individual. After this, one needs to tailor a plan specific to these factors."

 

Some effective ways to reduce stress:

* Relaxation exercises.

* Exercise.

* Cognitive restructuring.

* Good sleep.

* Effective communication.

* Assertiveness skills.

* Healthy relationships.

 

Diet plays a great role in managing stress. "A healthy diet that goes well with your system is what needs to be worked out. Eating light at night is great as it allows you to digest the food properly, and lets you sleep better," advises Dr Chugh.

Salad, green vegetables, sprouts and other natural anti-oxidants also help a lot in reducing stress, says Dr Anand.

  

Do not ignore symptoms

Stress can vary from emotional to physical, to cognitive to behavioural:

Emotional

* Moodiness.

* Irritability or short temper.

* Agitation, inability to relax.

* Feeling overwhelmed.

* Sense of loneliness and isolation.

* Depression or general unhappiness.

 

Physical

* Aches and pains.

* Diarrhoea or constipation.

* Nausea, dizziness.

* Chest pain, rapid heartbeat.

* Loss of sex drive.

* Frequent cold.

 

 

Cognitive

* Memory problems.

* Inability to concentrate.

* Poor judgment.

* Seeing only the negative.

* Anxious or racing thoughts.

* Constant worrying.

 

 

Behavioural

* Eating more or less.

* Sleeping too much or too little.

* Isolating yourself from others.

* Procrastinating or neglecting responsibilities.

* Using alcohol, cigarettes, or drugs to relax.

* Nervous habits (e.g. nail biting, pacing).

 

 Unhealthy ways of coping with stress

* Using pills or drugs to relax.

* Sleeping too much.

* Procrastinating.

* Filling up every minute of the day to avoid facing problems.

* Taking out your stress on others (lashing out, angry outbursts, physical violence).

* Smoking.

* Drinking too much.

* Overeating or under-eating.

* Zoning out for hours in front of the TV or computer.

* Withdrawing from friends, family, and activities.

 

Healthy ways to de-stress

* Go for a walk.

* Spend time with nature.

* Call a good friend.

* Sweat out tension with a good workout.

* Write in your journal.

* Take a long bath.

* Light scented candles.

* Savour a warm cup of coffee or tea.

* Play with a pet.

* Work in your garden.

* Get a massage.

* Curl up with a good book.

* Listen to music.

* Watch a comedy.

 

 Scary points

·        The Occupational Safety and Health Administration (OSHA) --  the main federal agency charged with the enforcement of safety and health legislation in the US -- declared stress a hazard of the workplace. Stress costs American industry more than $300 billion annually.

 

·        Forty-three per cent of all adults suffer adverse health effects from stress.

 

·        Seventy-five per cent to 90% of all doctors' office visits are for stress-related ailments and complaints.

 

·        Stress can play a part in problems such as headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, arthritis, depression, and anxiety.

 

·        The lifetime prevalence of an emotional disorder is more than 50%, often due to chronic, untreated stress reactions.

 

Food plays a key role to de-stress

* Vitamins in B-Complex group: Found in whole grains such as wheat bran and oats.

* Folic acid: Broccoli, spinach, asparagus.

* B12: Eggs, dairy products.

* Biotin: Yeast, nuts such as almonds.

* Vitamin B5: Whole grains, legumes and avocado.

* Choline: Milk, eggs and legumes.

* Vitamin C: Citrus fruits, blueberries.

* Oats with organic milk.

* Fruits: Orange, guava, papaya, pomegranate, coconut water.