Move and feel better

5 Quick & Easy ways to feel good inside out from our expert Priyanka Dalal

Need a workout routine to incorporate into your daily. Be it a beginner or advanced these 5 quick and easy workout tips would help you lead a healthy lifestyle.

 Let’s dive right in…

    1. Workout 20 min everyday

 

Exercise

 

For someone who has been working out for the better part of my life, I know how important it is to have a daily workout plan! It not only makes me feel strong & accomplished throughout the day but it elevates my mood and improves my sleep cycle too!

Even then, finding time to do a 60 min workout can be quite daunting. So I’ve recently started blocking out 20 min time slots to get in a quick workout.

 Some quick ways to make sure this gets in:

  1. Pick out your workout clothes beforehand
  2. Plan the workout and note it down (so that you don’t waste time figuring out what you “feel like” doing that day)
  3. If you have kids, inform your partner well in advance so that you don’t have any interruptions during your sweat sesh.

   2. Supercharge your sleep

 Along with proper diet and exercise, getting good sleep is a pillar for health & fitness.

 Very often I come across individuals who want to take their workout routine to the next level but have no idea of the importance of sleep and recovery. Lack of sleep can negatively affect cognition, concentration, productivity and performance.

Most of us need 7-9 hours of sleep every single day. This needs to be good quality sleep without disturbances. This can be a game-changer for your healthy lifestyle. Whether you are a professional athlete or a weekend warrior, this is a very important tool in your tool kit. Adequate sleep is important for reaction time, coordination, immune function and general well-being.

For growing individuals, 8-10 hours of sleep is a must! All of the anabolic work is done at this time. This means muscle building, muscle repair, growth and development process all take place then.

    3. Find a training partner

    Feeling lazy and unmotivated to workout?

    First, find an accountability partner!

    Second, find someone who understands your goals and will positively help you achieve them. This makes it easier to not sleep in or snooze your alarm when you have a workout buddy counting on you to show up.

        4. Stretch!

      Do you have a desk job? Are you sitting for 8 hours a day? Do you have aches and pains from not moving much? Here are some basic stretching exercises for you to do at the end of a long workday.

                    1Couch stretch
                       2. Pigeon pose

       Pigeon Pose

                     3Adductor stretch

      Adductor Pose

                    4. Supine hamstring stretch

         Supine Stretch

         

                        5. Downward dog calf stretch

           Downward dog Calf stretch               6. Cat and dogs

           

           Dog Pose

           Perform each for 1-2 sets holding each pose for 5-10 seconds. Make sure to breathe through your abdomen while relaxing the targeted muscle groups during the stretch.

              5. Meditate for 5 minutes

             Meditate

             

            If you are someone who believes that you cannot “turn off” your mind and hence you cannot meditate, please keep reading!

            Meditation is a practice that draws your attention to your thoughts. Did you know that our brains have about 50,000 – 60,000 thoughts every single day?! This practice makes us aware and more mindful of the thoughts that cross our mind daily. 

            If you are still not sold on this, no problem

            Try this – for the next 1 week, jot down 5 minutes in your calendar when you will close your eyes, sit in a comfortable position and gently draw your attention to your thoughts. You do not need to keep a “blank mind”, nor do you need to sit cross-legged for 30 minutes. Light instrumental music helped me when I was starting– you can try that too!

            These daily workout routines will help you achieve your daily health goals and also rejuvenate you from your hectic work- life. 

             

            Here are some cool accessories that can aid your home workout.

            - Mini Bands 

            - Resistance tubes 

            - Massage Bars for muscle release-

            - Push up tool 

             

            This blog is written by expert trainer Priyanka Dalal in collaboration with TRUEREVO. TRUEREVO is an award-winning functional sportswear brand that makes unique products for men & women focused on running, training & sports. Check it out at https://truerevo.in/

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