Cycling is one of the best aerobic exercises to keep your heart healthy.
Cycling can not only improve your physical health but also benefit your social life and the mind.
If you’re looking for ways to change your exercise routine, or start one, cycling may be for you. Studies have found cycling to be good for your body and mind. It is known to reduce the risk of cardiovascular diseases, slow down ageing, and help in reducing weight and even stress.
But if you’re wondering when to include cycling in your busy schedule, or looking to move off the stationery bike at the gym, consider cycling for routine tasks. Whether to your workplace, or for picking groceries or taking a weekend bike trail, cycling can be incorporated in your life.
When 31-year-old Shruti Agarwal suffered a ligament tear in her knee, she knew she couldn’t get back on the treadmill. “I could still do a bit of weights, but cardio was my way to reduce stress at the gym. I was worried that my otherwise busy and unhealthy lifestyle would start catching up.” After a few weeks, she went out with friends on a bike.
“My knee didn’t hurt as much, and I could feel the fat burning,” she said. Agarwal also rekindled her love for riding bikes. Slowly, as she built her muscles around it, and started to feel more confident about her riding skills, she replaced her means of transport to work with her cycle. “I hated sitting in traffic, now I get to exercise and reach work on time,” she said. If you’re wondering when to include cycling in your busy schedule, or looking to move off the stationery bike at the gym, consider cycling for routine tasks like to your workplace, or for picking groceries. BODY AND MIND Cycling is definitely good for weight loss, but that’s not the only benefit. While keeping the inches off your waist, it’ll help preserve your knees and build your leg and back muscles as well. “Cycling also helps you keep a good posture, as you balance (yourself on the bike) and the activity requires your full body to coordinate,” said Dr Saroj Narula, a general physician and dietician in Mumbai.
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“Cycling is one of the best aerobic exercises to keep your heart healthy. Cycling can be initiated without much training. However, one should ensure that the cardiac status is healthy by doing a few tests, particularly if you are 40 and above,” said Dr Subhash Chandra, chairman, cardiology, BLK Super Speciality Hospital, New Delhi. It can turn into an activity to improve your family life and social connect too.
When Jerin George, a marketing professional, realised that his family needs to spend more time together, he decided that cycling together would be the best activity for them. “Since the kids also like cycling, we decided to start going on picnics over the weekend. It gives us a good time to bond, plus my wife and I get some physical activity too,” he said.
For some, cycling is a way to connect better. For instance, a group of residents in an apartment block in south Bengaluru decided to improve their neighbourliness with cycling. What started as a group of five has now grown to over 20. The second and fourth Saturdays of every month are now outing days. Ashirwad Kadur, a student who is part of this group, said the fitness factor apart, the families are bonding better and have realised they have people whom they can rely on. Staying far away from his own family for the first time, he said he feels happy and secure in a totally new environment. The group also explores new places while out on their venture.
Getting on the cycle and moving around is known to reduce stress and is also a great mental boost for people suffering from depression, anxiety and insomnia. It also makes commuting over short distances fast and environment-friendly. Instead of taking the car or booking a cab, pedalling to the nearest grocery store allows you to add physical activity in your day.
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Plus, there’s no age limit to the activity.
Fitness Regime For The Busy Executive
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Hectic schedules and full-time jobs don't have to get in the way of your weight loss.
Stick to these tips to get past the roadblocks.
Hectic schedules and full-time jobs don't have to get in the way of your weight loss.
Stick to these tips to get past the roadblocks.
Maintaining a to-do list is your thing, so just sneak in that gym/yoga/zumba appointment too.
We agree that there is a lot to do, but you can surely take some time out for achieving your fitness goals.
Maintaining a to-do list is your thing, so just sneak in that gym/yoga/zumba appointment too.
We agree that there is a lot to do, but you can surely take some time out for achieving your fitness goa..
Read More
Working out first thing in the morning guarantees that the job is done before excuses begin to pop up.
The first few mornings will be hard, but the more you will force yourself to do it, the easier it will eventually become.
Working out first thing in the morning guarantees that the job is done before excuses begin to pop up.
The first few mornings will be hard, but the more you will force yourself to do it, the easier ..
Read More
Maintain a calorie journal! Yes, it sounds too much, but it totally helps.
If you don't want to write it down, you can also do it via various apps.
Filling out your servings will help you realise and keep a tab on your portion size, and the need to exercise control.
Maintain a calorie journal! Yes, it sounds too much, but it totally helps.
If you don't want to write it down, you can also do it via various apps.
Filling out your servings will help you realise a..
Read More
Initially it might seem like a lot of effort, but in the long run it will save you a lot of time.
Planning lunch ahead of time will help you stick to the healthy options instead of buying a greasy slice of pizza.
Plus, once you invest in the ingredients and they are readily available in your kitchen, there will be no excuse for not packing a nutritious lunch.
Initially it might seem like a lot of effort, but in the long run it will save you a lot of time.
Planning lunch ahead of time will help you stick to the healthy options instead of buying a greasy s..
Read More
Instead of hitting up the vending machine or office candy bowl for an afternoon snack, carry at least five pieces of fresh fruit each week and display them on your desk on Monday morning.
Whenever you want a snack, just stretch your hand out!
These munchies will be light and nutritious and will prevent you from overeating, later in the day.
Instead of hitting up the vending machine or office candy bowl for an afternoon snack, carry at least five pieces of fresh fruit each week and display them on your desk on Monday morning.
Whenever y..
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Just because you are trying to adhere to a fitness regime, does not mean you stop having fun.
Stick to having one drink only, and may be choose white wine over anything else, savour it and sip it slowly.
Just because you are trying to adhere to a fitness regime, does not mean you stop having fun.
Stick to having one drink only, and may be choose white wine over anything else, savour it and sip it sl..
RIDE SAFE According to Badal Upreti, a personal trainer at Anytime Fitness India, erring on the side of caution is good. “Cycling is better than other common cardio exercises, except for people with bone and joint issues," he said. Upreti recommends 45 minutes of cycling workout to build muscle strength and endurance.
It’s always good to be sure, said Upreti. “The usual advice we give to people while recommending cycling is to do stretching, pushing yourself only to the extent you can and paying attention to your body. Check your form regularly, keep breathing, take breaks in between, as excessive and long hours of cycling can be harmful; also, take care of your toes while cycling.”
Cycling is of two types—outdoor and indoor—and Upreti recommends cyclists to stick to an indoor stationery bike if air pollution is high and the weather not conducive. "We usually do not recommend outdoor cycling in cities such as Delhi and Mumbai, as one has to deal with pollution, rough weather, traffic, etc., which can be quite challenging for your health. In such cases, one can always go for indoor cycling, as it is a lowimpact way to get a high-intensity cardio workout,” he said.
Regarding precautions, Narula said riders must be aware of the height and position of the seat to get the maximum benefits from riding.
“If you keep basic safety checks in place, are a bit conscious of the surroundings, cycling can not only help you lose weight, but also help save money in the long run (that you would have spent on transportation and probably medicines), and benefit the environment,” said Narula.
And, of course, once you get the hang of cycling, you can try different terrains and challenges of inclines to keep it interesting.
Secret To A Happy Life! Smart Lifestyle Changes Can Keep Your Heart Healthy
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In times when lifestyle induced diseases are on the rise, it becomes important to understand the risk factors and work in the direction to eradicate them especially, if one has a family history of heart diseases.
Here are five smart ways listed by Anjali Malhotra, Chief Customer Marketing and Digital Officer Aviva Life insurance to prevent heart problems in today's busy life.
In times when lifestyle induced diseases are on the rise, it becomes important to understand the risk factors and work in the direction to eradicate them especially, if one has a family history of he..
Read More
In order to keep your heart healthy, it is important to indulge in exercise each day.
A daily exercise schedule in any form of physical activity for a period of 30-45 minutes is crucial to ensure that the arteries remain flexible.
Small changes in your physical activity can help in bringing positive change in your routine.
Studies have shown that brisk walking may add about two hours to the life expectancy of some adults.
Few changes in lifestyle such as taking the stairs instead the elevator, parking at the furthest end of a parking lot and taking a break from the office for a short walk during your lunch hour help in keeping the body in shape and inculcating a habit of healthy living.
In addition, few yoga asanas such as Virbhadrasana, Tadasana, Utkatasana, Bhujangasana and Vrikshasana also helps in preventing heart problems. If you practice these five yoga postures daily, you can reduce substantial risk of heart problems.
In order to keep your heart healthy, it is important to indulge in exercise each day.
A daily exercise schedule in any form of physical activity for a period of 30-45 minutes is crucial to ensure th..
Read More
Eating right is the key to a healthy heart and a healthy life. However, majority of us tend to ignore it.
What you eat directly affects your heart. Therefore, ensure the intake of green and leafy vegetables, exclude sugar and aerated drinks from your diet, replace sweetened beverages with water as much as possible and bring down the intake of processed foods and refined flour.
Too much sodium can also cause excess fluid in the body that puts an extra strain on your heart. Therefore, it is best to adapt to variety of spices, herbs and flavours that are an alternative to salt.
Also, exclude red meats from the diet in order to avoid bad cholesterol. Keep the intake of oil and sugar minimal which will further help in reducing the risk of heart problems.
Eating right is the key to a healthy heart and a healthy life. However, majority of us tend to ignore it.
What you eat directly affects your heart. Therefore, ensure the intake of green and leafy ve..
Read More
Excess body weight is dangerous for the heart. Keep an eye on weight as it elevates chances of getting high cholesterol levels, which may lead to diabetes, risk of artery disease, and blood pressure.
Keep a check on BMI (Body Mass Index) and maintain it to optimal levels.
Excess body weight is dangerous for the heart. Keep an eye on weight as it elevates chances of getting high cholesterol levels, which may lead to diabetes, risk of artery disease, and blood pressure...
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Smoking and alcohol will have a higher risk of developing cardiovascular diseases. These habits are known to elevate blood pressure, causing irregular heartbeat and stokes.
Not only that, it leads to overall disruption in the normal functioning of the heart. Therefore, it is advisable to avoid consumption of both or consume it in moderation and gradually phase it out. It may be difficult to follow but worth the effort.
Smoking and alcohol will have a higher risk of developing cardiovascular diseases. These habits are known to elevate blood pressure, causing irregular heartbeat and stokes.
Not only that, it leads t..
Read More
Various studies have established that stress is one of the biggest triggers of heart problems. It can cause aches and pains, trigger feelings of anxiety and depression, and lower your energy.
Try and keep stress at bay. Look for activities other than work which helps keep stress levels in check.
Indulge in a hobby or a positive self-talk, listen to music or reading a good book or meditate.
These techniques have helped in reducing stress and developing a positive outlook towards work and life.
Various studies have established that stress is one of the biggest triggers of heart problems. It can cause aches and pains, trigger feelings of anxiety and depression, and lower your energy.
Try an..
