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Exercise, Digital Detox, Sleep Hygiene & Eating Clean

Four things that we could do on a daily basis with simple alterations in our schedule to maximise on creating a healthy, happy and more productive lifestyle

Exercise. This is a major one that people struggle with besides food habits. We often mistakenly think that our fast paced life means that our bodies are just as active. To the contrary the opposite holds true. More and more people are leading sedentary lives with as many as 60 to 85% people worldwide not moving enough. Obesity, postural imbalances, high blood pressure, osteoporosis and anxiety and depression are the most common ill effects of leading a sedentary lifestyle. But the good news is that its never too late to start – whatever your age or background. I always encourage people to start with small goals and gradually build up, but the key is always consistency. Simple and effective starting points can be walking, if you have a desk job break up your sitting time with activity and movement, join a exercise class few days a week, cycle to work, take the stairs instead of the lift, find different ways to increase your activity level. Nothing like it if you can exercise for 45 minutes to an hour, five days a week; just find what you love and it’ll become an important aspect of your daily routine.

Digital Detox. For most of us, our phones are always within an arm’s reach so much so that the first things some of us do as we wake up is to reach out for the phone first thing in the morning. On average a person checks their phone 46 times in a day and some adults spend on average 9.5 hours a day in front of a screen (TV, computer, phone). These levels of digital dependency has started to create mental and physical health concerns such as depression, inability to communicate on interpersonal levels effectively, increased levels of going sedentary, headaches, sleep issues, tech neck among others, higher levels of stress, frustration, mental strain and time constraint. Going on a digital detox is highly recommendedby experts around the world. It’s a must to disconnect to reconnect allowing our bodies and minds to benefit from the break. You may also want to consider taking a tech break every once a week and ways to channelize your energy into restorative and healing behaviours such as creative pursuits, walking, reading books, having meaningful conversations with loved ones, enjoying nature, etc

Sleep Hygiene. Quality sleep is a function that is immensely important to our body and wellbeing. However, modern lifestyles have also compromised this essential with most people living with sleep deprivation or having issues getting a good night’s rest. You must aim for 7 to 9 hours of sleep daily. If sleep hygiene becomes a constant issue, it is certain that your life will suffer in multiple areas from work performance to relationships. Sleep and restfulness promotes health and fitness, boosts energy, increases focus, and improves the immune system. Simple steps to sleeping better is to reduce smartphone usage before sleep, try not to drink or eat too much before bed time, sleep at the same time every night, create a small bedtime ritual that helps you relax like a warm bath, reading, meditation or listening to soothing music.

Eating Clean. What you put into your body is very critical to how you feel. A huge umber of people suffer from indigestion, bloating and weight issues. They will blame everything and try anything from crash diets to pills and potions but the one thing that requires their attention: eating well and eating what suits your body. A clear lack of mindfulness about food is creating multiple health issues among people. From cravings to binge eating to eating while multiple tasking, we have got the entire process all wrong. Simple things you can do is to create specific meal times and adhere to it, to eat only to mild fullness, to eat fresh and home cooked meals that are high on nutritional content, to avoid processed and packaged food, to eat only when you are hungry, to actually enjoy your meal without the distraction of phones or television, to go vegetarian at least twice a week, and finally to appreciate the process of eating with gratitude.


Sandesh Palungwa Limbu is a certified professional fitness instructor, founder of RAGE Fitness, and also specialises in mixed martial arts. For answers to your fitness queries, write to him at ragefitness@live.com