Tuesday, April 23, 2019

How to remain healthy and fit in winter?

Posted On : January 13,2015

It may be cold outside, but winter need not to be the unhealthiest time of year for you.

Cold weather can discourage even the most motivated exercisers. And if you're not as motivated, it's all too easy to pack away your workout gear along with your warm-weather clothing. But you don't have to let cold weather spell the end of your exercise.

Ms. Ridhika Dewan Khanna, Director Marketing, Cardio Fitness India shares tips for cold weather, with which you can stay fit, motivated and warm.

Include plenty of food in your diet:
 Pomegranates: Chances are you’ve tasted pomegranates in their newly popular juice form. And from a heart-health perspective, that’s probably a good thing. Pomegranate juice is rich in antioxidants (more so than other fruit juices) just a cup daily might help to keep free radicals from oxidizing “bad” LDL cholesterol. Another benefit of it is that drinking pomegranate juice might improve blood flow to the heart in people with myocardial ischemia, a serious condition in which the heart’s oxygen supply is compromised because the arteries leading to it are blocked.

 Dark Leafy Greens: Dark leafy greens, such as kale, chard and collards, thrive in the chill of winter when the rest of the produce section looks bleak. In fact, a frost can take away the bitterness of kale. These greens are particularly rich in vitamins A, C and K. Collards, mustard greens and escarole are also excellent sources of folate, important for women of childbearing age.

• Citrus: Citrus fruits, including lemons, limes, oranges and grapefruit, are at their juiciest in the wintertime and can add sunshine to the dreary winter. Citrus fruits are loaded with vitamin C—one medium orange delivers more than 100 percent of your daily dose.

 Potatoes: They are an excellent source of two immunity boosters—vitamins C and B6, delivering 25% and 29% of your daily needs per medium potato, respectively. They are also a good source of folate, which is especially important for women of childbearing age, and they deliver fiber (4 grams in a medium potato; women need 25 grams daily and men need 38 grams). If you can find purple potatoes, you’ll get an added health boon—they are rich in anthocyanins—antioxidants that are linked to a host of health benefits, from lowering cancer and heart disease risk to quelling inflammation.

Exercises for Winter
Eating healthy is not enough to stay fit.  Along with healthy eating you need to include some general exercises in your daily routine to boost your physical stamina.

Some of the general exercises to stay fit in winter are:

 Pushups: This is a total body workout that not only shape up your arms, chest, and back, but they engage your core/midsection as well. Start off with three sets of ten pushups done on your knees, and then eventually work up to doing them off your knees. Like everything else in life, it will take some work, but the benefits will definitely be worth it.

• Mountain climbers: A sweet cardio blast that's great for your heart and body! Drop into pushup position and get your legs running: Bring one knee in toward your chest, resting the other foot on the floor, and then quickly switch your feet in the air—alternating back and forth as fast as you can. Keep your back as straight as possible. Do this for 30 seconds, and then eventually work up to one minute sprints.

• Jumping Jacks: Old-school gym class moves never go out of style! Try three sets of twelve, and then work up to three sets of 25. As long as you keep your heart rate up, you know it's working!

• Shadowboxing: Stand like a boxer and simply start throwing punches! The point is to keep your body moving in a fun and empowering way. Picture yourself punching through all of your problems or fighting toward your dreams—trust me, it works like a charm! Punch rapidly for 30 seconds, take a rest, and the punch for 30 more seconds. Repeat. Work up to doing one-minute sprints.