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Deepali Verma

Trainer | 8 Yrs. of experience

Shailja Chettri

Trainer | 3 Yrs. of experience

Shweta Rao

Trainer | 8 Yrs. of experience

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Exercise

It’s that time of the year again. The time we all make ‘new year, new me’ resolutions about getting fitter, eating healthier and leading a more balanced life. The problem is, many of us find it difficult to sustain the habit and most new year resolutions are dropped by March. Even if you’re already on the fitness wagon, it can be difficult to regain the motivation to start your routine after a few relaxed weeks of end-of-year festivities. We spoke to some of our expert instructors and here’s their advice on how to build an exercise habit for 2024: Make your goals SMART When making our new year resolutions, we often tend to think in abstracts. Making goals sound like ‘I’m going to lose weight’ or ‘I will become fitter’ is setting us up for failure since we don’t have any measure of success. Studies have shown that the more concrete the goals are - broken down to micro-steps - the more likely you are to stick to them. Experts suggest making your exercise goals as SMART as possible - that is, Specific, Measurable, Attainable, Relevant and Time-bound. So, instead of saying ‘I will become fitter’, a SMART-er goal would be to say ‘I will lose 5 kgs by March.’ It’s also important to remember that our brain loves success - so make sure your goal is attainable. If you’re just starting out, instead of setting a goal of going to yoga class five times a week, set yourself up for success by keeping your goal to three days a week. If you have trouble sticking to your exercise routine, try a bootcamp which will give you specific outcomes within a given time period, which might motivate you to keep exercising throughout the year.  Avoid the ‘all or nothing’ trap All or nothing is a common cognitive distortion that we fall into. It’s the trap of not going to the gym for a week and thinking ‘I always do this. I should give up’ or not seeing the results we hoped for even after weeks of exercising and thinking ‘this never works. What’s the point?’ We often fall into the two binaries of all or nothing, when actually progress trumps perfection, especially when you’re trying to build an exercise habit. Instead, accept that you’re going to have good days and bad days - and that’s okay. The trick is to reframe your thoughts: instead of thinking, ‘this is never going to work’ try ‘this hasn’t worked yet’; instead of ‘I only have half an hour to exercise today, there’s no point working out today,’ try thinking, ‘Half an hour exercise is better than no exercise at all, and I can do my usual hour tomorrow.’  Try Temptation Bundling Another easy way to try and trick your brain into building an exercise habit is through ‘temptation bundling’. Coined by Wharton behavioral economist Katherine Milkman, it is theto tie together things that your brain views as rewards - things that give you pleasure - with the things you view as a chore or can’t see the immediate benefits of - like exercising. Experts say that it can lead to great results while trying to build a habit. For example, if you really like watching TV shows, you can try to bundle that temptation with time at the gym. That way you can look forward to catching up on your show while you’re on the treadmill at the gym, making it more likely that you will consistently turn up. Or, if you love listening to music or a podcast, you turn that on only while attending your yoga sessions which, again, helps you build  a habit. It will be easier to get started and, once you’ve become consistent, easier to let go of the need to reward yourself.   Make it easy  We often fall behind on our fitness goals because we expect too much of ourselves. Instead, when you’re trying to build a habit, make it as easy as possible to do. For example, if you have trouble waking up early, you might find it difficult to wake up early and hit the gym before you go to work. Instead, experts suggest, make the behavior easy by signing up for an online class, so that you can do it from the comfort of your home. If you have trouble getting back from work and heading out to the gym because you’re too comfortable on the couch, try packing your gym clothes and going straight from work. Keep your exercising gear out and visible (some people have even had luck wearing it to bed!), prepare your pre-workout meal, and give yourself as few excuses as possible to not take the action. Making your behavior as easy as possible is the first step towards achieving it. Get support  Research has found that working collaboratively often leads to better results and more accountability than doing things in isolation. Find yourself an exercise partner, join a yoga group, or a community of people who are also interested in the same forms of exercise you find fun. Having a partner to keep you consistent and make exercising more fun can go a long way in building an exercise habit.  Looking for a health buddy in 2024? Check out our Health and Wellness Whatsapp Community. 

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Yoga

A form of exercise that combines physical postures, breathing techniques, and meditation to promote relaxation, flexibility, and balance.

Twist and Breathe Your Way to Better Gut Health with Yoga

Twist and Breathe Your Way to Better Gut Health with Yoga

The human gut is home to trillions of microorganisms, collectively known as the gut microbiome, which plays a crucial role in overall health and well-being. From aiding in digestion and nutrient absorption to regulating the immune system and producing neurotransmitters, the gut microbiome has a hand in almost every aspect of our physical and mental health. Several factors can influence the health and diversity of the gut microbiome, including diet, stress, and medication use. One factor that has gained increasing…

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Yoga for High Uric Acid: Managing Gout Symptoms Naturally

Yoga for High Uric Acid: Managing Gout Symptoms Naturally

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5 Yoga Poses to Help New Moms Regain Their Strength

5 Yoga Poses to Help New Moms Regain Their Strength

"Congratulations, new mom! Welcoming a little one into the world is an incredibly rewarding experience, but it can also take its toll on your physical and emotional well-being. As you navigate this exciting new chapter in your life, it's important to prioritize self-care and find ways to regain your strength. One powerful tool at your disposal? Yoga! In this post, we'll explore five yoga poses that are perfect for busy moms looking to rebuild their bodies and recharge their spirits.…

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5 Asanas every woman with PCOS must add to her routine

5 Asanas every woman with PCOS must add to her routine

There is no doubt that exercise and yoga can help regulate hormonal imbalances. Yoga is an excellent way to decrease testosterone levels and alleviate symptoms of anxiety and depression in women with PCOS. Engaging in daily exercise is crucial to help balance hormones, and manage blood sugar levels and insulin levels. Moreover, yoga can help with building strength, boosting metabolism and managing weight. Here are 5 simple yoga routines all women with PCOS must add to their routine to ensure…

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Promises of Yoga and Mindfulness as a complementary therapy for Substance Abuse

Promises of Yoga and Mindfulness as a complementary therapy for Substance Abuse

46.3 million people, in the past year, qualified for suffering from some sort of substance abuse disorder. The numbers have only been growing, and with a relapse rate of 80-95%, one has to wonder if there are some relatively unexplored solutions that could improve the situation. While traditional methods of addiction recovery have been significantly successful, it has been pointed out that certain complementary therapies, like Yoga and Mindfulness, might just be what they need to make the approach towards…

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Impact on health

Regular exercise has been shown to improve cardiovascular health, reduce the risk of chronic diseases like diabetes and cancer, and improve mental health and cognitive function.

Exercises for Acid Reflux

Exercises for Acid Reflux

If you’re suffering from acid reflux you may be scared of working out as many exercises can bring out the worst symptoms of your disease. But doctors keep telling you to lose weight to cure the symptoms. Are you finding it tough to jostle between the two opposite realities? Don’t worry! We are here with a full guide on how to plan your workout regimen with acid reflux to stay healthy, safe and happy. Acid reflux is a condition where…

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Gut health made easy: the top 10 exercises to try

Gut health made easy: the top 10 exercises to try

The secret to a happy gut? Exercise! Did you know that your gut health can affect not just your digestion but also your overall well-being? Yes, you heard that right! Your gut houses a diverse community of microorganisms, known as the gut microbiome, that play a crucial role in maintaining your physical and mental health. And maintaining a healthy gut should be our priority. But, how do you keep your gut healthy? Exercise can be your answer. How does exercise…

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Rest and Recovery: The Key to Maintaining Gut Health

Rest and Recovery: The Key to Maintaining Gut Health

Maintaining gut health is essential for overall well-being. The gut is home to trillions of microorganisms, known as gut flora or microbiota, that play a crucial role in digestion, immune system regulation, and even mental health. However, our modern lifestyle, characterized by poor dietary choices, stress, and lack of sleep, can negatively impact gut health. This is where rest and recovery come in as essential practices for maintaining a healthy gut. What are Rest and Recovery? Rest and recovery refer…

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Featured articles on Exercise

Check out our featured articles for a clear understanding of the latest nutrition trends and information. Empowering you to make informed choices that positively impact your health.

Five easy mental tricks to build an exercise habit in 2024

It’s that time of the year again. The time we all make ‘new year, new me’ resolutions about getting fitter, eating healthier and leading a more balanced life. The problem is, many of us find it difficult to sustain the habit and most new year resolutions are dropped by March. Even if you’re already on the fitness wagon, it can be difficult to regain the motivation to start your routine after a few relaxed weeks of end-of-year festivities. We spoke to some… Read more

Editor’s pick

Five easy mental tricks to build an exercise habit in 2024

Five easy mental tricks to build an exercise habit in 2024

It’s that time of the year again. The time we all make ‘new year, new me’ resolutions about getting fitter, eating healthier and leading a more balanced life. The problem is, many of us find it difficult to sustain the habit and most new year resolutions are dropped by March. Even if you’re already on the fitness wagon, it can be difficult to regain the motivation to start your routine after a few relaxed weeks of end-of-year festivities. We spoke to some…

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5 minutes

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The Workout Solution for ADHD: How Exercise Can Help

Attention Deficit Hyperactivity Disorder or ADHD can be a difficult situation to live with. Coping with its symptoms such as inattention, impulsivity, and anxiety issues, can be a tricky affair. If you are wondering what more you can add to the treatment equation, to make it perfectly balanced, it's time for exercise to enter the mix. So let’s lace up and explore what potential exercise can hold for people living with ADHD! Why does exercise work at all? Let’s first… Read more

Featured

The Workout Solution for ADHD: How Exercise Can Help

The Workout Solution for ADHD: How Exercise Can Help

Attention Deficit Hyperactivity Disorder or ADHD can be a difficult situation to live with. Coping with its symptoms such as inattention, impulsivity, and anxiety issues, can be a tricky affair. If you are wondering what more you can add to the treatment equation, to make it perfectly balanced, it's time for exercise to enter the mix. So let’s lace up and explore what potential exercise can hold for people living with ADHD! Why does exercise work at all? Let’s first…

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Exercises for Acid Reflux

5 minutes

13 Aug 2023

Exercises for Acid Reflux

If you’re suffering from acid reflux you may be scared of working out as many exercises can bring out the worst symptoms of your disease. But doctors keep telling you to lose weight to cure the symptoms. Are you finding it tough to jostle between the two opposite realities? Don’t worry! We are here with a full guide on how to plan your workout regimen with acid reflux to stay healthy, safe and happy. Acid reflux is a condition where… Read more

Featured

Exercises for Acid Reflux

Exercises for Acid Reflux

If you’re suffering from acid reflux you may be scared of working out as many exercises can bring out the worst symptoms of your disease. But doctors keep telling you to lose weight to cure the symptoms. Are you finding it tough to jostle between the two opposite realities? Don’t worry! We are here with a full guide on how to plan your workout regimen with acid reflux to stay healthy, safe and happy. Acid reflux is a condition where…

book

5 minutes

|

calendar

13 Aug 2023

Featured

The Power of Movement: Stimulating Digestive Muscles with Swimming

Splash into better gut health with the power of swimming! Swimming is a fun and low-impact exercise that provides numerous physical and mental benefits. One of the lesser-known benefits of swimming is its impact on gut health. According to research, regular swimming can help improve gut health, boost digestion, and reduce the risk of gut-related issues. How swimming helps gut health Swimming is one of the most popular and beloved sports worldwide. Not only is it a fun and enjoyable… Read more

Featured

The Power of Movement: Stimulating Digestive Muscles with Swimming

The Power of Movement: Stimulating Digestive Muscles with Swimming

Splash into better gut health with the power of swimming! Swimming is a fun and low-impact exercise that provides numerous physical and mental benefits. One of the lesser-known benefits of swimming is its impact on gut health. According to research, regular swimming can help improve gut health, boost digestion, and reduce the risk of gut-related issues. How swimming helps gut health Swimming is one of the most popular and beloved sports worldwide. Not only is it a fun and enjoyable…

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Fitness

Exercise is essential for building and maintaining physical fitness, including strength, endurance, agility, and coordination.

Five easy mental tricks to build an exercise habit in 2024

Five easy mental tricks to build an exercise habit in 2024

It’s that time of the year again. The time we all make ‘new year, new me’ resolutions about getting fitter, eating healthier and leading a more balanced life. The problem is, many of us find it difficult to sustain the habit and most new year resolutions are dropped by March. Even if you’re already on the fitness wagon, it can be difficult to regain the motivation to start your routine after a few relaxed weeks of end-of-year festivities. We spoke to some…

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5 minutes

|

calendar

28 Dec 2023

Editor’s pick

The Power of Movement: Stimulating Digestive Muscles with Swimming

The Power of Movement: Stimulating Digestive Muscles with Swimming

Splash into better gut health with the power of swimming! Swimming is a fun and low-impact exercise that provides numerous physical and mental benefits. One of the lesser-known benefits of swimming is its impact on gut health. According to research, regular swimming can help improve gut health, boost digestion, and reduce the risk of gut-related issues. How swimming helps gut health Swimming is one of the most popular and beloved sports worldwide. Not only is it a fun and enjoyable…

book

3 minutes

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Featured

How to Recognize and Manage Chronic Pain

How to Recognize and Manage Chronic Pain

Chronic pain is a mystery, often being hard to decode. We experience a range of unpleasant pains, including neck and back stiffness, spasms, and even knee aches, when doing day-to-day tasks. But does that count as chronic pain? Pain, in essence, is your body’s way of informing you that something isn’t working properly. Whenever you feel pain, it’s a sign that there’s something wrong. It can be experienced in a number of ways, including throbbing, stabbing, hurting, pinching, and even…

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Best Exercises for Weight Loss

Best Exercises for Weight Loss

Exercise is an essential part of any weight loss plan, as it helps to burn calories and build lean muscle mass. However, not all exercises are created equal when it comes to weight loss. In this article, we will discuss some of the best exercises for weight loss. High-Intensity Interval Training (HIIT) High-intensity interval training (HIIT) is a type of exercise that involves short bursts of high-intensity exercise followed by periods of rest or low-intensity exercise. HIIT has been shown…

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Exercises for Thyroid Health

Exercises for Thyroid Health

Exercises are the most ignored part by most of us when it comes to our thyroid health. Symptoms like tiredness, swelling, and joint pain add to our never-ending list of excuses for not working out. But do you know staying physically active is very important when it comes to your thyroid health? What do the experts suggest? The type of physical activity that one should go for depends on the status of their thyroid health. If thyroid disorder is under…

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