Which Exercises are the best to lose weight? | Health and Fitness

 As reported by the World Health Organization, “health is a state of physical, mental, social and spiritual well-being and not merely an absence of a disorder or diseases.” Most of the people today live in a twilight zone. They may be free from any disorders yet do not qualify as healthy individuals.

Everyone knows that exercise is essential for your overall health. The release of adrenaline and endorphin helps boost energy levels as well as confidence, which helps attain good health. There is a direct relationship between good health and weight loss. A person with a higher Body Mass Index (BMI) is prone to disorders like hypertension, cardiovascular diseases, diabetes, and many more. It is imperative to effectively manage these abnormalities by investing an hour of your day in exercising.

The two most important factors to consider for weight loss are exercising and dieting. It is a prerequisite to maintain the balance between your workout and diet to lose weight. If you follow one and skip the other, your body will behave differently, and you will have to wait longer for the expected result.

It is a well-known fact that exercising regularly helps effectively in weight loss. Exercising not only strengthens your bones but also improves your mood, reducing the risk of several chronic diseases. People run away from exercising because they don’t have time to hit the gym or sometimes cannot afford to join a gym or benefit themselves from personal trainers. But the whole idea of exercise is not limited to the gym, but there are varied ways in which an individual can exercise.

Let’s look at some of the best exercises to lose weight.

What is the importance of yoga in our daily life?

Life is a sum of three factors. Mind, body, and the soul. Most folks know fairly well about the first two i.e., the mind and the body. It’s in the third i.e., the soul that we falter. The first two have entire sciences built around them from eons of research and experiences. The third, the soul still stands abandoned, desolate and little understood.

No one can really be blamed for this state of affairs given the difficulty to understand and deal with something that even while being present in us, rarely manifests itself in any worldly manner. That said, the soul and its troubles are something all of us face all the time in our lives and very few know how to deal with it.

That’s unless you are into Yoga!

Yes, yoga, the ancient India science of living, exercise and meditation finds mention in scriptures that are as old as 5000 years! That’s how old yoga is. It finds mention in practically every ancient scripture from Rig Veda to the Upanishads, and the Bhagawad Gita.

Religions running parallel to Hinduism being Jainism and Buddhism too have detailed accounts of Monks and Ascetics practicing yoga for varied reasons including so-called self-enlightenment. From Patanjali to Sushrut to Panini, each one of these Sages of ancient India have spoken eloquently about Yoga and its benefits.

Over the years, yoga has been refined and described to suite various needs and situations be it related to warfare, peacetime, mental alertness, physical strength and sustenance, stamina, health or even frugal minimalist living while giving up so-called outward display of carnal pleasures. Yoga if seen in the context of yogis and yoginis, be it Indian or Chinese means giving up desires and concentrating on achieving goals for a larger cause and larger good.

In fact, if seen from the preserve of disciplining the body and mind to follows rigours and make the body strong, supple and obedient to the mind without getting swayed by temporary feeling, yoga was equated to an ascetic life. It was meant only for those who had given up on life in the normal order and accepted a higher order of living that was devoid of pleasures and comforts. So strong were these percefeeling that till about a century back, barely anyone from the subcontinent other than the usual stock of ascetics, monks and minimalists were ever associated with it.

And then came the likes of the Beatles, their visits and myriad modern-day yogis who among other constitute leading lights in cinema, music and industry in the west. Their love for yoga has given the ancient Indian science a new lease of life, and one that does not seem to be in any hurry to bow down.

So then, why is yoga so good for the body?

Simple. It helps us treat ourselves in ways that makes a better version of ourselves with our own efforts and initiation!

• Yoga is physically exerting

Yoga in its simplest form has physical exercises that stretch the body into impossible shapes (impossible initially but with regular practice, there’s nothing impossible about them). These are extremely helpful in bring the body back into its peak form.

Used as we are to a sedentary life, our bodies have shrivelled up to such an extent that regular acts like running, twisting, squatting, sitting crossed legged etc too have become difficult for most of us. Most of us have weak shoulders, back muscles and legs given that we hardly take the trouble to move and strengthen ourselves. Yoga if done in its entirety for a reasonable time makes us stretch, twist and turn into such shapes that our bodies become toned, supple and very, very strong. These besides, continuous exercises including the likes of the “surya-namaskar” increase our breathing, heartbeat and pulse rate and bring about positive developments in our health.

• Yoga brings regularity to life

It’s impossible to do yoga regularly and derive benefits unless one is regular with one’s life and its practices including exercises. For this reason, yoga is said to form a habit which if continued for a long time, positively affects other activities. Yoga needs discipline and doing it long enough brings discipline in our lives.

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Yoga: A Happy and Healthy Lifestyle

“It is health that is real wealth and not pieces of gold and silver.” – Mahatma Gandhi

Isn’t it true that if a person is healthy, he can prosper in his life? Today, people are trying so hard to be successful that they forget to take care of the most important part of life – health. With this fast-paced lifestyle, people face stress and mental breakdown. This type of lifestyle is affecting both physical and mental health. There are many problems like high blood pressure, diabetes, thyroid and many disorders that are becoming common now. To avoid such problems, it is necessary that there should be some type of physical activity. The main purpose of doing physical activity is to increase blood circulation throughout the body.

Yoga is one such exercise that does not have any age restrictions. It is simple yet effective. Yoga was derived from a Sanskrit word ‘Yuj’ which means ‘to unite or to integrate’. It is a 5000-year-old Indian spiritual and ascetic discipline. It is a way to harmonize the body with mind and breath by various breathing exercises, yoga poses, and meditation. A few hundred years ago, people who practiced yoga, lived for a long time without any health problems. Learning yoga can feel like learning a new language and a new culture. Yoga needs thorough dedication. It is all about breath, posture, focus, and movement. Yoga is all about flexibility. In the beginning, it may feel a bit tough and the body might not be that flexible. It may seem difficult but it is the most gentle and effective way to instill flexibility. Yoga becomes a part of the routine after regular practice. The focused breathing helps release endorphins that help to keep the mind and body calm, clear and energized throughout the day. There are various benefits of practicing yoga. Here are a few benefits of yoga:

• • Proven effective for weight loss and back pain
  • Relaxes mind and body
  • Improves breathing
  • Reduces stress
  • Improves sleep quality
  • Relieves anxiety
  • Improves posture
  • Improves self-control
  • Boosts immunity

Inculcating yoga in daily life is very simple. Basically, there are three types that ultimately aim towards relaxing the mind and the body. The three types of yoga are:

1. Breathing Exercise:

Yogi’s described pranayama as a formal practice of controlling the breath. One can bring peace to mind by paying attention to the breath through various breathing techniques. It helps in enhancing and regulating the life force in the body system. There are a few basic types of breathing exercises one can start with:

A. Nadi Shodhan Pranayama helps increase concentration. To start with this exercise, one should sit straight in a padmasana position with an erect spine. Shut the right nostril with the right thumb and inhale deeply through the left nostril. Repeat the same procedure another way. There is no time limit for doing this exercise. Ideally one can start with 3 to 5 minutes.

B. Bhramari Pranayam or bee breath help relieve hypertension and stress. One should sit in the padmasana position and close the eyes. Stick both the fingers in each ear and breath in. While breathing out, make a loud humming sound. Repeat this technique a few times.

C. Kapal Bhati has been helpful for detoxifying body and clearing energy channels. Start with sitting in Padmasana and close the eyes. Inhale deeply and fill up the lungs. Now exhale forcefully through the nostrils. Begin with 3 to 5 minutes.

2. Asanas (Yoga Poses):

Asanas or Yoga Poses help in various problems from weight loss to back pain. It also relaxes muscles and body pain. Posture can also be improved.

1. Surya Namaskar or Sun Salutation is an overall body relaxing method. It is very effective for weight loss and overall wellbeing of the body. It involves the basic breathing process and comprises of 12 basic yoga poses.

1. 1. Pranamasana or Prayer Pose
   2. Hasta Uttanasana or Raised arm pose
   3. Hastapadasana or Foot Pose
   4. Ashwa Sanchalanasana or Equestrian Pose
   5. Dandasana or Stick Pose
   6. Ashtanga Namaskara or Salute with eight points
   7. Bhujangasana or Cobra Pose
   8. Adho Mukha Svanasana or Downward facing dog pose
   9. Ashwa Sanchalanasana or Equestrian Pose
   10. Hastapadasana or Foot Pose
   11. Hasta Uttanasana or Raised arm pose
   12. Pranamasana or Prayer Pose

2. Trikonasana or Triangle Pose helps reduce the fat in the waist area. It requires strength and flexibility. Start with standing with both feet apart. Stretch the right foot out at a 90° angle. Inhale while keeping the right leg towards the torso. While exhaling, bend the right arm and touch it to the ground. Make sure the left arm is aligned it a straight line to the right hand. Repeat these steps as many times as possible.

3. Meditation:

Meditation is an age-old practice that helps to calm the mind, improve concentration levels, increase inner strength and helps relaxation. It helps to seek deep rest in a proper direction. Meditation helps a person reduce his anxiety. It  also is effective in increasing immunity. Here is a basic way to meditate:

• • Find a convenient time and a calm place. Wear some comfortable clothes.
  • Sit in a comfortable position with an erect spine, shoulders and neck relaxed.
  • Close the eyes.
  • Take a few deep breaths
  • Breath naturally
  • Now concentrate on the breath, the way air goes in and comes out.
  • One can also use any meditation guide.
  • Continue for 5 to 10 minutes.

It is advised to keep the stomach relatively empty. Meditation will help in relaxing the mind and calm the nerves down. It will keep the person active throughout the day.

Yoga does not only helps physically but it also helps mentally. Not only does it keep one going for the day, but it also helps for a sound and complete sleep. With all these different forms, one can mix and match the exercises according to the requirements. For instance, if someone wants to reduce weight, he can focus more on yoga poses. While, if someone is facing depression or anxiety, he can focus more on breathing exercise or meditation.

Read more: Yoga: A Happy and Healthy Lifestyle