Articles on exercise equipment

Stair Climbing Exercise

Ms. Swati Kapoor, Dietitian/Nutritionist
Running is a great exercise, but many people who don't like to run for multiple reasons: its too hot, its boring, don't have a good place to run, too polluted to run outside, running is not for me (even though they haven't tried it after they turned 8) and our favorite, 'I do not like to sweat'.So, try stair climbing as an exercise. Stairs are easy to access. Most of us live in cities with plenty of high rises around us. Even a 5-6 story building is a good place to start, or a stadium. Our homes, offices, malls all have stairs. So, there are plenty of opportunity to use them.Stair Climbing as an exercise: Walk up the stairs briskly. Take the elevator down and repeat. If you're in good physical shape, try running them. When you can't run anymore, keep a brisk pace walking up those stairs.  Its one of the best cardio exercises and its a great muscle builder. Running stairs or even climbing them briskly is a serious workout. Gets your heart pumping and builds those ignored leg muscles- the calves, quads, hamstrings and even the glutes. Stair climbing gives you great calves to show off your hot legs in shorts or a skirt and gives you a great butt. We all love a good butt :)Stair Climbing a complete fat scorching exercise and calorie burning exercise. Its short and intense- burns fat, builds muscle.Even if you enjoy running, try stair climbing for cross training. Since it really pushes you leg muscles, it helps to build them and improve speed.Stair climbing sounds daunting- try going up a couple of floors. Its not easy to start, but keep at it. When you see yourself getting hotter, you won't need motivation from anyone else!

Regular Exercise Benefits Your Skin

Dr. Madhavi Pudi, Dermatologist
Regular exercises or physical activities keep our heart and lungs in good condition and help t,o reduce weight ; you & we; both will unanimously agree to that. But do you know it is highly beneficial for our skin too? Yeah, that's true. Exercise can make your skin glow, look young and healthy, but how? Let's get a broader picture;Benefits:1. Exercises increase the blood flow to your skin and helps in providing more oxygen and nutrients to the cells through out the body including the skin.2. Increased blood flow also helps to remove the waste products and cellular debris out of the system (Flushed out).3. Exercise reduces stress and in turn helps to improve those skin condition ( acne,psoriasis etc..) which are aggravated by stress.4. Muscle tone is improved with exercise which in turn gives a fimer and overall better looking skin.5. Exercise also promates blood circulation to the hair roots and scalpe, keeping them healthy .6. Exercise increases collagen production which is a protein involved in giving support and suppleness to our skinAre there any risks?1. certain skin conditions can be worsened by physical activity , examples being rosacea, eczema and psoriasis. Rosacea isaggravated by increase in body temperature and the skin flushing. The salt from perspiration can causes flare -ups of eczema and psoriasis.2.Ther is an increased risk of photosensitivity due to excessive sweating which may lead to sunburn and UV related skin damage when you do exercise in the sun. This may increase the risk of skin cancer.3. Tight fitting clothes & perspiration may irritate the skin and produce acne (pimples) which is called acne mechanica.But These are no valid reasons to stop exercise as the benfits outweigh any adverse effects it can cause. Besides , you could always go for some precautions ;1.Exercise in a cool environment (air conditioned room) . If you get over heated ,apply cool compresses to the problem areas soon after the workout . If you have to work out outdoor , use sunscreens liberally and avoid exercising between 10 am-3pm.Also protect the skin by proper clothing & hat.2.Apply moisturizers before workout to protect your skin from the ill effects of sweat . Dont' forget to apply them on the groin and underams.3. Take shower after exercise, but excessive washing need to be avoided. After showering apply a soothing moisturizer to prevent skin irritation .4. Wear loose fitting clothes which can absorb moisture.

5 Home Exercises for Toned Thighs

Ms. Swati Kapoor, Dietitian/Nutritionist
Excess thigh fat has always been an area of concern; ironically it is also an area that takes longest time to get toned. The best solution to shed excess weight from thighs is to follow a strict regimen of healthy diet and exercise. While you get on a healthy diet here are some exercises that can help you melt away that extra fat from your thighsThese simple exercises can be done easily and will take only 10 minutes to complete.Side Plank with Knee Tuck:Side Plank with knee tuck is an exercise that works for your glutes and thighs along with the shoulders, triceps and abs. It is a variation of the traditional plank, wherein, you get into a plank position on your singe elbow and add leg tuck to it. This twist adds more explosive dynamics that works wonder for your core and legs. Besides, it also helps in toning of your upper arms over the time. Do about 25 repetitions on each side for effective results.Bridge with Squeeze:Adding an inner thigh squeeze to your basic bridge will help tone your inner thighs. Start on your back with your knees bent and your feet hip-distance apart. You can place a cushion or a ball between your knees. Push up into a bridge. Without raising or lowering your pelvis, slowly squeeze your cushion. Every time you rise your hips squeeze the cushion at least 20 times. Minimum of 3 sets for this exercise are recommended for best results.Side lunges:Side lunge is a complete lower body workout. It targets your inner & outer thigh, hips, glutes and the calves. You can add a barbell for mores resistance. The video below shows the exercise with a barbell but if you are a beginner, you can performance this exercise without barbell as well.Sumo Squat with Arm Raise:Sumo squats are one of the best exercises for toning inner thighs and glutes. Besides its thigh benefits, sumo squats help build muscles, which in turn improve calorie burn. Squats are an effective muscle strengthening exercise that helps improve stability and balance. The video below shows exercise with dumbbells, but if you are a beginner you can remove the prop and do the exercise.While you work your way out for toned thighs with these exercises, make sure you include healthy diet in your weight loss regimen to reap the maximum benefits from your workout.

"Exercise" While Sitting at Your Computer

Dt. Itu Chhabra, Dietitian/Nutritionist
Being glued to your desk while typing away at your computer for an average of 8-10 hours a day may be a part of your normal routine. However, sitting at the computer all day may not exactly be good for the body, as it can bring about backaches due to poor posture and eye strain. The lack of activity (sedentary lifestyle) can also lead to additional weight gain and increases your risk for cardiovascular disease, among other effects.On the other hand, being in a desk job does not have to be an ordeal for your health. If you are one of those people who have to be at a desk all day long, there are some simple steps that you can follow in order to improve your posture and keep your health in check.1. Observe the proper sitting posture in a good chair that is designed for desk work. Your back should be straight, your shoulders back, and the top of your monitor should be level with your eyes. If you have to look down or up, then you need to adjust the height of your screen. Also, make sure that your wrists do not lie on the keyboard or on the mouse pad (unless you have a pad with a wrist rest). This will help prevent Carpal Tunnel Syndrome. Keep your legs bent at the knees so that the knees are only slightly higher than your hips. Feet should be flat on the floor or on a step stool of some sort.2. Do simple stretching exercises. Stretch your arms, legs, neck and torso while sitting. This will help prevent you from feeling stiff.Neck: To stretch your neck, flex your head forward/backward, side to side and look right and left. This can be done almost anytime to lessen tension and strain. Never roll your head around your neck. This could cause damage to the joints of the neck.Shoulders: Roll your shoulders forward around 10 times, then backward. This helps release the tension off your shoulders.Arms and Shoulders: A good stretch for your arms and shoulders is to brace your hands on the edge your desk, each about a shoulder width away from your body. Twist your hands in so they point toward your body and lean forward, hunching your shoulders. Take this a step further and push your shoulders and elbows closer to the desk.Wrists: Roll your wrists regularly, around every hour or so. Roll the wrists 10 times clockwise, then 10 times counterclockwise. This will help prevent Carpal Tunnel Syndrome if you spend a lot of time typing.Ankles: Roll your ankles regularly. As with your wrists, roll the ankles in a clockwise motion 10 times, then counterclockwise. This helps improve blood circulation, and prevents that tingling feeling you can get when blood circulation is cut off, also known as "Pins and Needles".Chest: Notice if you tend to hunch in front of the keyboard. To counter that, perform the following exercise: open your arms wide as if you are going to hug someone, rotate your wrists externally (thumbs going up and back) and pull your shoulders back. This stretch is moving your body the opposite way to being hunched and you should feel a good stretch across your upper chest.Abdomen: Contract your abdominal and gluteal muscles, hold them there for a few seconds, then release. Repeat this for every few minutes all day long while you are working at your desk. You can also perform Kegels (pelvic floor exercises) while sitting.Calves: Stretch your calves. While sitting, lift up your legs on the balls of your feet and set them down. Repeat until your legs are comfortably tired. Repeat after about 10 minutes later, and continue doing this routine for about an hour or so. This will exercise your calves, and will help prevent blood clots from developing in your legs. Blood clots are very common among middle-aged computer users.3. Stand up every half hour to walk around a bit. This will ensure continuous blood circulation in your arms and legs, and will keep them from getting too strained. Take walks to the water station to refill your glass. If you can afford to take longer breaks, take a short walk outside your building, and use the stairs instead of the elevator to go down. Aside from giving your legs and heart a good workout, you would be able to take in fresh air as well.4. Give your eyes a break from focusing on your screen. Every 30 minutes or so, shift your focus from the computer screen and scan around other subjects in the room, such as a window, clock, desk, or door. This helps promote eye movement and lessens chances of eye irritation and headaches. Another technique to relax your eyes would be to rub your hands together, then place your cupped hands over your eyes.5. Take advantage of the downtime created by rebooting or large file downloads. Get up and take short walks around your floor. If you can afford to do it and do not have many co-workers around who would be bothered, try something more ambitious such as doing a few push-ups, sit-ups, and/or jumping jacks.6. Do exercises with the help of a few tools:Acquire a hand gripper. They are cheap, small and light. When you have to read something either on the screen or on paper, you probably won't be needing to use your hands very often, so use this opportunity squeeze your gripper. It is an excellent forearm workout.Acquire an elastic band (also cheap, small and light) and use it to do the actions mentioned above (i.e., when stretching your arms, do it by pulling apart the elastic band). This will stretch and work the muscles slightly.Invest in a large size stability ball or stability ball-style desk chair, and sit on it with back straight and abs firm. You burn calories stabilizing your core and body on the ball. While an actual stability ball is more effective, the chair is a more viable option to use in an office environment. While sitting or talking on the phone, you can bounce or do basic toning exercises. Use the actual ball form in moderation when typing, as this is probably not the most supportive seating to prevent carpal tunnel and tendinitis.7. Take a few deep breaths. To work your abdominal muscles, hold your stomach for a few seconds when breathing in, then release when breathing out. If possible, get some fresh air in your lungs by taking a walk outside, as mentioned in a previous step.8. Have a bottle of water by your side and make a habit of drinking some every half hour. If you do this consistently you will begin to feel more alert. Take trips to your water refilling station to refill your jug or glass, so that you can also walk around and exercise your legs at the same time.9. Find opportunities to move by conducting a walking meeting, taking the stairs when available, walking to another office instead of calling or emailing, walking around your building during lunch. 

All You Need Is Exercise Tips for Different Body Types

Ms. Swati Kapoor, Dietitian/Nutritionist
If there are clothes available according to your body type then why not have personalized workouts that work the best with your individual body type. To make it simple we have divided the most common body shapes in women in four different categories. The categories are: pear,straight, curvy and athletic.Here are some easy tips to keep in mind when working out to get the best body shape.Pear ShapedLike an pear the body is wider from the base and thin from the top. This kind of body tends to show you heavy at the bottom. Tone up your arms and shoulders exercise to increase in size and tone down the bottom to find the balance between bottom and top. Shift the focus to the top.Straight ShapedSome women have a straight body and no curves at the top or bottom. If you have one of these bodies then you should probably start with a complete body toning program. Work out your glutes and thigh muscles to shape them up and add some curve to it. Reduce your waistline with some cardio workout and fat burning to make the top look curvaceous. Would you like your waist and top be the same ratio. Workout your deep abdominal muscle to pull in the stomach and tone up.Curvy ShapedYour bust and hips are wider than your waist line. This curvy body has curves which are fat and not muscles. Need to lose the fat. Tone your complete body to lose fat from arms, legs, thighs and chest. Do more of cardio and aerobics to burn off fat and look slim to perfect a curvaceous body type.Athletic ShapedIf you have a wider shoulder than your hips you probably fall in this category. Workout on your core muscles and work on your glutes, thighs for the perfect shape.Get to know more about exercises for great butt.For those who want to get into the technical details then here is how you can calculate your perfect figure according to your body shape. The basic formula is that your waist to hip ratio has to be 0.7. For eg: if your waist is 26 and your hips are also the same size then the ratio is 1. If your waist is 24 and hips 32 then your ratio is 0.75 which is considered a perfect ten figure.Eat the right nutrition and do the right exercise and even you can get that ten on ten figure.

5 Ways to Get Your Share of Exercise During Work Hours

Ms. Akshata Dorkadi, Physiotherapist
These days it seems important to log in long hours after idle hour with your buttocks glued to your chairs. Using the old “no-time-to-exercise” excuse is becoming a trend more than ever. Even short bouts of cardio, stretching and strength exercises in your office can help improve your fitness and health. We cannot promise a six packs abs with it, but this can surely get rid of your pain, improve your strength and burn a few extra calories. We have some sneaky exercises to a healthier and a happier work day. CardioBurn Calories not electricity!The Stair Master:Take the stairs instead of the elevator. Feel the real leg burn. If you work on the 8th floor and never ever taken the stairs, start with walking up 3 floors and take the elevator from there. Add in one more floor each week as a treat for completing the task. Slog and Jog:Instead of slogging for hours nonstop, take a mini break and jog on the spot. Pop up from the chair to admire the butt print on the chair, and jog at your desk. Want to huff and puff a little more, lift those knees closer to the chest. Do it for a minute and get back to slogging.The Wandering employee:Walking during working is underrated. Instead of dialling extensions and writing lousy emails, walk up to the cubicle of your co-worker and see the importance you get from them!Sneak into the Conference room:If you find your conference room to be empty, walk in through the doors like you own it. Stroll as fast as you can through the room. Make sure you keep changing direction around the conference table to avoid any hip pain.The Unauthorized Office ChairThe chair Swivel:Use your desk chair to swivel with your oblique abs. sit upright, let your feet hover over the floor. Hold the armrests firmly. Use your core to swivel the chair from side to side. Swish back and forth for 10 rounds. The “Weeee” desk chair:Everyone likes to play with their desk chair. While seated in the chair, position yourself at a one arm distance from your desk. Raise your feet slightly off the ground and hold onto your desk. Pull yourself towards the desk and push yourself back. Repeat 10 times or until you burn holes into the carpet.The desk squat:Start standing with your feet apart. Pretend as if you are sitting on your chair and getting back to business. Bend your knees slightly and the thighs are parallel to the ground. Touch your buttocks to the seat of the chair and push yourself back up. Repeat 10  times.Under the wrapsThe silent Butt squeeze:start toning your booty. Simply squeeze your buttocks, hold for 10-15 seconds and release. Repeat until they tire. The Kegels:Women can do Kegels. Tightening, holding and then relaxing the pelvic floor muscles (the muscles that control the flow of your urine every time you want to rush to the little ladies room).The Ab squeeze:Another silent deskercise, this one can be covertly be executed when walking down the hall or seated during a call. Simply take a deep breath and tighten the abdominal muscles, bringing them in towards the spine as you exhale. Stay squeezed for 5-10 seconds and release. Repeat for 12-15 reps.Be the Mr Deskercise guy instead of Mr FormalMr. DeskerciseTouch your toes:The old touch-your-toes are a great stretch for your legs. Pop-up of the chair put one leg on your chair and bend to touch your toes. I-do-not-know:Remember when you are irritated and you want to say, “ I do not know what the hell is going on around here!” Do the same. Shrug. Bring your shoulders close to your ears. Repeat it 10 times and get back to your screen.Reach for the sky:Sitting tall in your chair, stretch both your arms over your head and reach for the sky. Hold it for 10 seconds and do it again.The chair yogi:Sit facing forward, turn your head to the left and torso to the right. Feel the stretch and do it on the other side. Repeat.Drop a pen:What should you do if one of your coworkers finds you two feet away from your desk , stretched out, staring at the floor? You can pretend you dropped a pen. But it’s better to say, “Feels awesome. Try it!”The Fun Lunch TimeThe Wall Street Squats:When everyone has left for lunch, it's squat time! Stand against a wall, drag your back down while bending your knees till your thighs are parallel to the floor. Squeeze your buttocks and come back up. Repeat 15 times and head for lunch.Desk Push Ups:Lay hands on your desk. Incline your body in relation to the floor. Do 10 push ups. If you’re worried about getting sweaty during work – don’t! Doing five or even ten push-ups at a time is not going to make you sweat.Go for a 20 min walk post lunch:Go for a 20 min walk break after your lunch with your colleagues. Laugh. Praise. Share. Live. Make your workplace fun than boring. Try these fun bursts of a workout either by yourself or with few of your colleagues. 

Exercise 101!

Ms. Tehzeeb, Dietitian/Nutritionist
YES, the benefits of exercise are written on, heard about and perhaps all too overdone. Yet, here we are doing a quick and dirty summary for all you readers about 10 exercise basics.1. First things first, you need one! Yes, no matter your age, sex, geographical location, social status, body composition, we all need to workout. Exercise is an anti-ageing tool which means that it would make us look and feel younger. Now who doesn’t want that?2. It can be broken down into 3 components: endurance, flexibility and strength and a good workout would encompass all of these 3 componentsEndurance – In simple terms, how much your body can ‘ensure’ without reaching a point of fatigue. Examples include walking, jogging, running, dancing, swimming, tennis, squash to name a fewFlexibility- Flexibility training includes exercises for the purpose of increasing one’s range of motion and making the muscles more tensile. Excellent examples of activities that improve flexibility are yoga and stretching exercisesStrength- The maximum amount of force a muscle or muscle group can develop during a single contraction. Examples are lifting weights, using a resistance band, using your own body weight3. Pre-workout – Want to get the most out of your workout? Then you need to plan a healthy, nutritious pre-workout meal to better fuel your body for the exercise. Best to consume a fruit 30 minutes prior to working out. If working out post breakfast, lunch or a bigger meal, a gap of 90 minutes is recommended4. Post workout – Eating a meal after the workout is just as important as a pre-workout meal as it helps to replenish the glycogen stores that are used up during the workout. Also, a meal would help repair and recover our muscle tissues which have gone through damage during the workout. What you eat would largely depend on time of workout completion. If you workout in the mornings, then a breakfast immediately post workout would be a good idea. If evenings, then dinner5. Warming up – This is the first step to a successful exercise. It helps to raise the total body temperature and muscle temperature that is required for vigorous exercises and to prevent injuries6. A cool down – This allows for the gradual return of heart rate, respiratory rate and core body temperature back to pre-exercise levels. It also ensures that you don’t go through post-exercise stiffness thereby allowing for a more efficient exercise7. Consistency – 2 days a week for 3 months is better than 7 days a week for 1 month and 2 months of doing nothing and eating in front of the TV. No, we’re not telling you to workout less, we are asking you to be consistent with whatever it is that you commit to. This forms the basis of a healthy, lifelong exercise plan8. Drink up! Your body needs the good old H20 to refill back the fluid loss we experience due to sweating. So drink enough water during and after your workout9. Even if it’s 15 minutes a day, it counts. Some exercise is better than no exercise and 15 minutes spent on exercise would be 15 less minutes spent on your iPhone which is a complete win10. Baseline diet – So here’s where we actually come into the picture. A good baseline diet will serve many purposes (replenish glycogen stores, counter damage that body cells go through during workout). Below are a few elements that comprise of a good baseline diet:A fruit pre-workoutA wholesome meal within the first hour of finishing the workoutMinimal consumption of foods which are packaged, processed and deep-friedNo blanket bans on carbs and fatsSensible eating—no restriction, limitation, starvation.

3 Exercises to Help Your Strengthen Your Core Muscles as You Age

Dr. Vishwas Virmani, Physiotherapist
Our core muscles help us maintain balance and stability. When we suddenly trip or someone pushes us, our core muscles help us hold our ground.The expression bracing yourself against a fall refers to the activation of these muscles, which counteract the momentum created by an external application of force and/or the pull of gravity. The core muscles criss-cross the torso and traverse the arms, sides, and back, as well as the buttocks and legs. These muscles are activated when pulling, pushing, and lifting objects.Strong core muscles can help prevent lower back pain and improve our posture. Better posture opens up the diaphragm, making it easier to breathe; and eliminating back pain is its own reward! As we age, these muscles experience the same wear and tear as the rest of the body. Here are some exercises to strengthen core muscles in the elderly. Floored! Lie flat on your stomach, on a mat or on your bed, with your arms by your side. Inhale deeply, and as you do so, tighten your pelvic and lower abdominal muscles, and stretch your arms out in front of you, as if you're Superman. Count to two as you hold this pose, and then slowly lower your body to the ground and your hands to your side. Repeat at least 5 times. This exercise will strengthen your pelvic and lower back muscles, and buttocks.The Leaning Tower of Your Torso! Sit on a chair, with your feet flat on the ground, or on the floor (if you're able to.) Raise your right hand and stretch it over your head and to the left, slowly bending your torso in the same direction. Make sure your right butt cheek is planted firmly on the chair's surface. You will feel a subtle stretch as you execute this move. Hold this position for 2 to 3 beats and return to your original position. You Put Your Right Leg InStand next to the backrest, and place your hand on it. Slowly raise your right leg, while pointing your foot to the ground. Hold for a few seconds and relax. Repeat with the other leg. Over time, try and use the chair's backrest less and less, till you're able to do this exercise on your own without support. The purpose of this exercise is to strengthen your core abdominal and back muscles. Embrace the 'core value' of core exercises. Your back will thank you for it!