Rehydration
Long-running or jogging sessions or marathons can dehydrate you. It is always recommended to rehydrate with an energy drink or an electrolyte such as ORS.
Nutrition
After a good run, it is important for you to replenish the energy stores (glycogen/carbohydrates, electrolytes, and protein) and fluid stores you lost during activity. High-quality protein-rich foods and carbohydrate-rich snacks in the hour post-exercise is recommended to restore tissue.
A light jog or walk or other low-intensity exercises after the run can assist in removing lactic acid build-up and promotes blood flow to relieve tight and sore muscles. A brief 5 to 15-min session of stretching to assist with tight muscles can be followed after this.
A recovery massage post-run can help reduce post-exercise muscle tone, increase muscle range of motion, increasing circulation and nutrition to damaged tissue. Soft tissue therapy also helps in psychological recovery alongside music, warm baths and showers to enhance muscle relaxation and allow recovery.
Ice helps to decrease inflammation resulting from an intense run. This can help to decrease post-run muscle soreness.
In the end, a good night’s sleep of 8 hours is a must and the most important for muscle recovery.
We wish you a very happy and healthy run! All the very best.
~ Nupur Rathore
]]>Introduce them to New Sports
A lot of children these days are not much active in sports, therefore it is crucial to introduce them to sports which can help them in better physical and mental growth, personality development along with serving as a detox from the hectic study schedule.
Getting them off the couch
Getting your kids off the couch has become another challenge today. Plan your day in such a way that everyday you can spend some time with your children along with doing a fun physical activity, hence avoiding sedentary activities like mobile games and play stations.
60 Minutes a Day
Parents should make sure that their children get to involve in any kind of physical activity for at least 60 minutes a day as it will gradually become a habit and a part of everyday life. Also, it reduces the rate of obesity.
Play-based Activity
Play-based physical activities or games are not only fun but require a high degree of sensory input (sight, sound, touch, etc.) which in turn helps develop a broad range of skills that make physical activity more enjoyable later in life. For eg. Hide and Seek.
Aerobic, Muscle Strengthening and Weight-bearing
Parents should make sure to consider at least 3 days a week their kids should vigorously do aerobic exercises (like fast-paced dancing, swimming, skateboarding), muscle strengthening exercises (like gymnastics, rock or tree climbing, tug-of-war) and weight-bearing exercises (like jumping and skipping). These exercises are fun, entertaining and ensure bone development, muscle flexibility, etc.
So are you ready to bring this change in your kid’s lifestyle? Tell us in the comment section.
~ Nupur Rathore]]>
In the end, IT’S DIWALI! Enjoy it to the fullest and don’t forget to follow these tips. Let us know in the comment section whether these tips were helpful or not!
HAPPY DIWALI!
~ Nupur Rathore]]>Here are a few guidelines which can help you keep your activewear smell good and last longer:
Now that you are aware of the above mentioned guidelines, just follow them religiously and your activewear will last longer and of course, you'll never have stinky activewear ever!
1. HIIT: High-Intensity Interval Training is one of the most effective exercises to
balance hormones. A 12-20 minute session three times a week is suggested.
HIIT does not just improve the heart and lung health but also increases HGH
(Human Growth Hormone) and improves insulin sensitivity.
2. Strength Training: Strength training lowers the risk of osteoporosis, which is a
risk as we head towards menopause. A basic full-body routine two-three times a
week will do the needed.
3. Functional Training: Functional training like squats, lunges, push-ups, pull-ups
and crunches are good options to enhance the hormonal health. These exercises
release feel-good hormones which help boost the overall well being.
4. Yoga & Pilates: Yoga and pilates have commendable benefits. These exercises
not only improve posture, flexibility and strength but also mood and stress. Also,
it is one of the best solutions for anti-ageing.
5. Walking: Everyday try to achieve the goal of 10,000 steps. It’s easy, fun and
offers amazing results.
6. Less sitting time: We know you have a hectic work schedule and it’s difficult to
get up from that seat. Try to take a 2-minute break after every hour.
~ By Nupur Rathore
]]>The popularly known physical activity, Yoga, originated years back. The word yoga is derived from the Sanskrit word yuj, which means ‘to join’ or ‘to unite’. Practising Yoga helps in the reunion of physical, mental and spiritual health.
Practised on a flat surface, people often perform Yoga on the floor which tends to bruise knees and elbows which is why the importance of Yoga mats cannot be ignored.
A lot of consideration goes under the buying of Yoga mats. If you're thinking of buying one, below shared are a few tips to keep in mind:
Thickness: Being a beginner it takes time to develop strength. A thick, well-padded yoga mat is a must to prevent injuries, providing enough cushioning for knees and wrists. A standard yoga mat is 3.2 millimetres thick.
Eco yoga mats: Always opt for non-toxic, PVC-free yoga mats made from a natural plant-based material like rubber or jute.
Lightweight: With good padding, it is also important to have a lightweight yoga mat which is easy to carry around.
Color: Go for a colorful, funky, printed yoga mat as it's more appealing and makes your session more fun.
Now that you know what to keep in mind before buying a good Yoga mat, let's tell you about how to keep it clean.
Cleaning Your Yoga Mats:
1. An easy two-ingredient solution of vinegar and water is a good option to keep your yoga mats clean and odour free.
2. Always air dry your mats.
3. You can always add some tea tree oil or lavender oil to the solution to keep it smelling fresh and clean for your next yoga sesh!
Since we’ve told you everything about yoga mats, what are you waiting for? Let the session begin!
By Nupur Rathore
(Images via Pinterest)
Hello, all you beautiful readers! Hope you’re having a wonderful day. Today we’re going to learn about self-care. Ever wondered what self-care is?
Self-Care is reuniting your mind, body, and soul. Taking good care of your physical, mental and emotional health.
Movement/Exercise: Due to the hectic and tiring schedule of our life, we often tend to ignore our body, and become prey to improper posture, weak eyesight, weak and inflexible muscles, etc. This is why the regular movement of body or practice of any form of physical activity is crucial to one’s health. It helps reduce stress, keeps one agile and happy.
Food: With the rise of westernisation, we Indians have become aloof of local food and it’s importance. A good diet is important to lead a good life! Fulfilling your food cravings is needed but not always!
Today, one of the biggest enemies of our lives is comfort food, which majorly involves junk like pizza, burgers, Mac n cheese, etc. Which results in bloating, frequent diarrhoea, high cholesterol level, etc. It is said that your body is 70% diet and 30% exercise. Therefore, eating good food (which also includes your favourite fries, though sometimes) is necessary to go a long way! Include more greens in your diet, less of dairy and seasonal fruits.
Health: The biggest misconception prevailing today is healthy=thin. If someone is lean doesn’t mean that he/she is physically fit, or has no health problems. It’s crucial for your physical, mental and emotional health to be in sync with each other. Practicing meditation regularly, taking small breaks between work, listening to music, reading and traveling can help one lead a healthier life.
These activities not only make you feel good but also positive, confident, motivated, focused, create balance and makes you aware of your well-being.
Sleep: Good and sound sleep is important. As the saying goes, early to bed, early to rise makes a man healthy, wealthy and wise. Inadequate sleep or improper sleeping cycles can make us feel drained, lazy, inactive and irritated. So, make sure you have a good sound sleep of 8 hrs from today!
Lastly, self-care is one such aspect of our daily routine which you cannot afford to ignore to lead a beautiful life. Start small, start from today, as you have a long way to go!
By Nupur Rathore
With raining outside, starts retreating inside. So does the craving for comfort snacks. To avoid turning your workout regime upside-down here are a few tips which can help you continue with your running:
Right Activewear: Make sure your tracksuit is suitable for the monsoon. Avoid wearing cotton, natural fibres can make you cold and promote discomfort. Prefer polyester sweat absorbing t-shirt and track pants.
Running Shoes: Slippery running tracks or roads can slow down your pace or even lead to injury. During monsoon, a lot of brands introduce waterproof trainers made of breathable fabric, mesh vents preventing from blisters and soggy feet.
Training Equipment: Equipment like a resistance band or tube, skipping rope can offer you a lot of combination of indoor exercises. Investing in treadmill and cycle are a good option to keep your fitness routine on track.
Monsoon Marathons: With monsoon comes a lot of marathons! Here are a few upcoming ones-
Lonavala Rajmachi Trail Run - 30th June
Kids Rain-A-Thon 2019 - Thane - 30th June
Doon Monsoon - Dehradun - 30th June
Kalyan Monsoon Magic - 7th July
Monsoon Run - Hyderabad - 7th July
Monsoon Mud Marathon - Bengaluru - 7th July
Pune Monsoon Run - 21st July
Beat the Heat - New Delhi - 21st July
RIR Monsoon Marathon - Mumbai - 21st July
Chennai Half Marathon - 18th August
Mirchi Thunder Run - Pune - 28th July
Nainital Monsoon Mountain Marathon - 25th August
Check out many more races for the upcoming year here: https://indiarunning.com/upcoming-races.html
Alternately, you can also try out these other indoor activities to keep you fit while it rains outside!
Dance: One of the easiest and fun substitutes for a workout. Tune into your favourite song and let those calories burn. Fast paced, hi-energy songs and EDMs are always a good option.
Yoga: Yoga is always a good choice as it not just helps in increasing flexibility but also helps build immunity and reduces respiratory problems which are common during monsoon.
Core Exercises: Core exercises are one of the best indoor workouts as it only involves your own body weight. Exercises like push-ups, squats, lunges, crunches, burpees, etc. are fantastic to improve your muscular strength.
So push yourself a little, get out of that couch, go out and explore the beautiful nature with your buddies. Plan some trekking or camping trips, as Monsoon is back!
By Nupur Rathore
Determination and hard work lead to success! And, so is the case with our favourite cricket superstars. Not just their love for the game but also their urge to stay fit has helped them reach where they are today.
Image via : Google
Today, we all are victims of stress and overloaded with duties, inconsiderate about our physical wellness and end up consuming comfort food.
Though cricketers are not one of the fittest athletes, recently the physical demands for the cricketer's body have increased dramatically.
Here’s everything you need to know about their fitness regime:
MS Dhoni and Strength Training
Apart from being one of the most popular cricket personalities in the world, MS Dhoni is also one of the fittest cricketers our country has ever seen. Strength training helps in improved flexibility and mobility, lowers injury risk, strengthens mental health (protecting from clinical depression and anxiety), elevates body image. Some of the favourite strength training exercises of MS Dhoni include:
Image via : Google
At the peak of his career, Chris Gayle has fabricated his own method to stay fit for the World Cup 2019. His fitness regime includes extensive yoga and massage sessions helping him recover from a long tiring day on the field. Focusing more on the mental side of the game, massage and stretching sessions help him stay fresh for the game. Being one of the oldest physical activities, Yoga has received a lot of recognition worldwide due to its numerous benefits. Some of them include:
Image via : Google
Describing himself as a foodie, Virat is one of the fittest athletes today and is compared to football superstar Cristiano Ronaldo and the tennis great Novak Djokovic when it comes to fitness. Cardio and weight exercises help in the improved immune system, better stamina, toned body muscles and increased focus.
Image via : Google
Apart from these our cricketers also believe in having fun with the workout by replacing it with games like Badminton, Football, Cycling, Cross Country Running, etc.
Image via : Google
By Nupur Rathore
Follow https://www.instagram.com/the_v_talk/ for more updates!
]]>After all the awareness generated on social media for "International Yoga Day", we at DIVE wanted to just delve deeper into why exactly is Yoga so important for us and why most of us choose to practice it.
Yoga is a state of being in the present, focusing on our minds and body, here and now. It's a path to self-discovery, awareness, and unification of the mind, body, and soul. It is a way to escape the limitations of the mind and the restrictions we put on ourselves.
10 Reasons Why Yoga Is Good For You :
1. Lowers stress and keeps you calm.
2. Decreases the risk of injuries.
3. Improves mood.
4. Helps you lose weight.
5. Increases flexibility.
6. Improves your posture.
7. Improves breathing.
8. Helps control blood pressure.
9. Decreases anxiety & depression.
10. Helps you focus better.
]]>The summer is upon us and the mercury is just soaring high everyday! Days like these, we lose a lot of water and electrolytes from our body due to sweating which leads to dehydration and fatigue and it’s really very important to stay hydrated. Here are some ways you can increase your water intake.
1. Have a glass of water immediately after waking up
2. Set an alarm every hour/ hour and a half
3. Infuse fruits to spice it up a bit
4. Use an app to track your intake
5. Have a glass of water half an hour before every meal
6. Buy a fun water bottle
7. Have more of green teas, water based healthy drinks
8. Have more water based fruits and vegetables
9. Keep a bottle of water with you everywhere you go
10. Track your progress using our monthly water tracker
Make sure to download our monthly water tracker so you don’t miss a single sip! Click on the link below to download the file.
https://cdn.shopify.com/s/files/1/1789/5853/files/DIVE_Water_Challenge-01.jpg?3498054071308827042
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Participation and achievement of women in Indian sports has seen a lot of change since the past few years. An industry, predominantly associated with men in our country, is now booming with young female achievers who’re soaring to great heights in various sports categories. This Women’s Day, we at DIVE would like to throw some light on these less known achievers who’re paving the way to greatness for India in the field of sports.
1. Manu Bhaker
2. Shivani Kataria
3. Aruna Reddy
4. Nirmala Sheoran
5. Mirabai Chanu
6. Apurvi Chandela
7. Lalita Babar
8. Navjyot Kaur
]]>Image Source : Mid Day, NDTV Sports, Times of India, Indian Express, Livemint, Scroll.in, Live Hindustan
Most of the times we end up thinking that because we’re unfit or overweight, we can’t exercise properly or we see people running marathons and going all over the place and we think to ourselves that “Of course they can, they’re fit enough to do that!” And then we completely lose the motivation to exercise anything at all. But that’s not true, you’ve got to start somewhere! Take it slow, one step at a time but the time is never too late!
You don’t necessarily need to pay thousands to enroll in a gym membership or training program and can definitely start slow at home. There are hundreds of YouTube videos and articles about beginners’ guide to getting fit and active and they really do help! These videos are most often made by people who’ve been there and done that and it’s the best form of guidance anyone can get. Another great option to just start somewhere is to simply at least walk for an hour a day! Trust me this helps too! It definitely helps in staying healthy and keeps the mind calm. And you don’t need any equipment either!
Another equally important factor to stay healthy is to eat right! We’re not suggesting crazy salad and soup diets but just avoid the junk as far as possible! Considering our busy work and social lifestyles it gets pretty difficult to follow this but you can make small changes and that too result in a big difference. It would be great if you could log in what you eat every day too. This makes you aware of what you’re consuming at all times and you generally tend to avoid the junk a little more once you know exactly what’s going into your system day in and day out.
Everyone starts at the beginning too and we’re sure even you can! Listen to your body, understand what you need to do and just enjoy while doing it! It doesn’t necessarily have to be a burden. It may seem impossible in the beginning but it will definitely get better, trust us!
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