Fit Heart, Healthy Body

Fit Heart, Healthy Body

By Neha Ranglani  on: 22 June 2015
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Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living!

All of us at some stage in life have experienced the feeling of being famished without reason. The panting and palpitation are common things amongst all urbanites! Basic movements like walking also seem like a lot of activity just because we're not used to it anymore. We laze on our cosy couches, and get things done at the click of a button. The ease and comfort makes us so lazy that moving our joints becomes a tedious task. But just like your car has an engine that needs to be maintained to perform well, your body also has a natural engine called the heart! This fist-sized organ performs an unimaginable job even in the most edgy situations to just keep you alive and going. From pumping blood every second to your organs to filtering the bad blood in your body, it does it all. And we take for granted. Give it some exercise and make its muscles stronger to help it perform its work without stress!

Try out any of the cardio exercises below for a stronger and healthier heart:

 

  • Brisk walk: Just 30 minutes in a day is good enough to help strengthen your heart.
  • Jogging/Running: The higher the intensity, the better for your heart! The trick is to start slow and steadily increase your speed. This helps condition your heart.
  • Interval training: You can do this by running for a minute, walking for 3 minutes, and repeating it for 30 minutes. You can also increase or change the time limit as per your capacity.
  • Aerobics/Dance/Zumba: These are fun ways to work out your heart muscles. They also motivate you to work out as you are in a group and go along with the groups pace.
  • Swimming: A simple low-impact exercise that gives your heart a good pump and also refreshes you after a hectic work day.
  • Cycling: A fun way to exercise, especially if you are part of a cycling gang or like to roll on empty roads early morning with friends. Just hire a bike and get going.
  • Skipping: A convenient form of exercise that can be done any time and anywhere, even in the premises of your house, compound, or office. You can carry a skipping rope with you wherever you go.
  • Functional training: This includes boot camp kind of activities like jump squats, walking lunges, mountain climbers, burpees, etc. which not only condition your heart but also tone the muscles of your body.
  • Suryanamaskar: You can do these as per your capacity and give your body a good cardio workout. Make sure to get your form right to do it under the guidance of a trainer.
  • Stair climbing: If nothing else works, just take a flight of stairs up and down for 30 minutes at your pace, which can turn out to be a great heart working exercise.


So what are you waiting for? Start training your heart for a healthier future!



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Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living! Let\'s agree we all have days when we slip up our \'perfect diet\' and give in to that piece of cake or samosa. Call it social pressure, a friend\'s birthday party or just a usual comfort food spree, the reasons to sin are many with an equal number of excuses to avoid exercise. All this adds to the extra pounds in the most unwanted areas. Obviously, it is not possible to live like a saint in the highly social and junk food world of ours, but what we can do best for ourselves is either avoid these foods or make up for it by burning the calories consumed. But what if you could look at junk foods by the amount of exercise required to neutralize the calories for each? It\'s a fight or flight situation. If your love for junk food is real, you\'ll overcome this hurdle, if not, you might stop eating junk food altogether!   (The duration of exercise is given for a reference man of 60 kgs which can be calculated for your weight.)
Stop counting calories
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Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT, Mumbai . She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living! We live in a world where looks (read size 0) is more appreciated than being curvy. People get obsessed with their goals of becoming thin and follow crash diets. They forget that they need to eat healthy to help their body perform at its fullest. A lot of contribution towards this attitude comes from the media, society, friends and family. There is so much wrong information that fall prey to, the most common one being that \'you need to count every calorie that goes in\'. This has turned people into a walking talking calculator, measuring every little piece of food. People have forgotten the function of calories for the human body, which is to provide energy!  The calorie-counting process was initiated to assist people to keep a track of how much food they need to eat as per their age, height, and weight, i.e. the Recommended Dietary Allowances (RDA). In general, it just helps you understand your body requirement. It wasn\'t meant for people to become conscious about every calorie consumed. But what people have started doing now is punishing themselves for every extra calorie they intake. This does not make the weight loss process a pleasant experience. All it does it adds to your stress levels, which makes you panic to the extent that you consider it a sin if you have gone beyond the limit and starve yourself or over-workout to make up for it. This causes loss of muscle mass, crashes your metabolism and makes the weight loss process even more difficult. Ultimately, you land up losing trust in the entire concept of weight loss, conclude that it won\'t work for you and get back to your old binging routine. In short, the whole calorie counting process makes you give up on your fitness goals faster as it is something you cannot keep up with forever. The calorie counting process also causes confusion in the choices people make. For example, if a banana has 100 kcal and a small packet of chips has 80 kcal, a calorie conscious person will more likely choose chips over the banana to avoid the 20 extra calories. But bananas contain potassium, calcium, vitamins, etc. whereas chips only have fat and carbs which affects weight and health. This is extremely harmful as it puts you in a habit of opting only for unhealthy foods. You cannot carry cups, spoons, vessels to measure the calories in the food wherever you go. But you can keep yourself fit by making healthier food choices like fruits and dried fruits over chocolates, roasted nuts over fried foods, whole grains like brown rice, oats, ragi, jowar, etc. All you need to do is understand and listen to your body and give it the nourishment it needs. Eat in small portions and keep junk to the minimum. If you land up eating unhealthy foods, just go for a good run or workout and you\'ll be back on track. Stop punishing your body and start enjoying food.Stop counting calories
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Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west).Neha Chandna, a dietitian in Mumbai, is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website www.ihealthu.com. Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.Neha Chandna is a Famous Nutritionist in Khar west & a famous nutritionist in Mumbai for weight loss diet chart and for other diet plan services. Popular dietcian in Mumbai. Consult her for best online Diet charts in Mumbai. 
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