FIT INDIA MOVEMENT
FIT INDIA
I, Cadet Ayushi Singh of 19 UP girls battalion from Navyug Kanya Mahavidyalaya,am here to share my thoughts on Fit India Movement and the types of activities which can be undertaken(both indoor and outdoor)to remain fit.
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A Fit mind in a fit body is important
Prime Minister Shri. Narendra Modi Thursday launched a nation-wide Fit India Movement on National Sports Day. Stressing on the need to be fit, PM Modi said that a healthy India is his goal and called for a strict control on people's lifestyles. He also emphsasised on the importance of fitness, especially in the times we live in and added that people must change their mindsets when it comes to physical fitness. The inaugural event was held at Indira Gandhi Stadium Complex in New Delhi, where the PM administered a fitness pledge to the people of the country. Fit India Movement is aimed at encouraging people to give priority to sports and fitness in their day-to-day lives.
Fit India Movement is a nation-wide campaign that aims at encouraging people to include physical activity and sports in their everyday lives
Physical fitness is not just crucial for a healthy body but imperative for a healthy mind and emotional wellbeing. Even though laziness seems the new normal amidst others ‘newness’ that staying at home has brought, there’s no substitute to self-care. Here’s a guide to a few exercises you could try at home.
COVID-19 has upended the lives of billions of people around the world. As this global public health crisis advances and more people are physically separated from their communities, we hope connecting with people on Facebook, makes it easier for people to stay home, healthy and safe,” says Facebook spokesperson.
Mental Health
Eat well
Eating well isn't just important for our bodies, but it's also important for our minds. Certain mineral deficiencies, such as iron and vitamin B12 deficiencies, can give us a low mood. Try to eat a balanced you diet.If you find you're a particularly stressed or anxious person, you should try limiting or cutting out caffeine as this can make you feel jittery and anxious.
Avoid alcohol, smoking and drugs
Drinking and smoking aren't things which we always associate with withdrawal symptoms, but they can cause some which impact on your mental health. When you've had a few drinks you can feel more depressed and anxious the next day, and it can be harder to concentrate. Excessive drinking for prolonged periods can leave you with a thiamine deficiency.
Get plenty of sunlight
Sunlight is a great source of vitamin D. Vitamin D is a really important vitamin for our bodies and our brains. It helps our brains to release chemicals which improve our mood, like endorphins and serotonin. Try to go out in the sun when you can, but make sure you keep your skin and eyes safe. 30 minutes to two hours a day of sunlight is ideal. During the winter, some people become depressed because they aren't getting enough sunlight - this is known as Seasonal Affective Disorder(SAD).People find using a special light-therapy lamp helps to alleviate the symptoms.
Manage stress
Stress is often unavoidable, but knowing what triggers your stress and knowing how to cope is key in maintaining good mental health. Try to manage your responsibilities and worries by making a list or a schedule of when you can resolve each issue. Often if you break down your worries and stresses and write them down, you realise that they are manageable.
Activity and exercise
Activity and exercise are essential in maintaining good mental health. Being active not only gives you a sense of achievement, but it boosts the chemicals in your brain that help put you in a good mood. Exercising can help eliminate low mood, anxiety, stress and feeling tired and lazy.
You don't need to run a marathon or play 90 minutes of football; a short walk or some another gentle activity might do the trick.
Do something you enjoy
Try to make time for doing the fun things you enjoy. If you like going for a walk, painting or a specific TV show, try to set aside time to enjoy yourself. If we don't spend any time doing things we enjoy, we can become irritable and unhappy.
Connect with others and be sociable
Make an effort to maintain good relationships and talk to people whenever you get the chance. Having friends is important not just for your self-esteem, but also for providing support when you're not feeling too great. Research has found that talking to others for just ten minutes can improve memory and test scores!
Do things for others
Helping others isn't just good for the people you're helping; it's good for you too. Helping someone can help with your self-esteem and make you feel good about your place in the world. Feeling as though you're part of a community is a really important part of your mental health. You could try volunteering for a local charity, or just being neighbourly.
This may be a few basic resolutions or an involved regime. Overall, try to eat a balanced diet rich in fresh fruits and vegetables and whole grains. Consume moderate amounts of proteins (like meat, fish, eggs, and beans) and milk products, and keep high-fat and sugary foods to a minimum.
Exercise is a key part of staying healthy, but figuring out how to get more active can be tough. If you’re not used to physical activity, start slow. Go for 10 to 15 minute walks, and work your way up to briskly walking or jogging for 30 minutes daily.
Walking and jogging are great ways to stay active, especially if you’re just beginning to exercise. You could go for a 15-minute brisk walk during your lunch break, then walk or jog around your neighborhood for 15 minutes after dinner
If you’re elderly or have a history of joint issues, jogging may be tough on your knees, hips, and ankles. Respect your body’s limits and, if necessary, stick to walking.
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More than just a fun game for kids, jumping rope is an excellent cardio workout. Grab a rope, and try jumping for 5 minutes straight. If you’re not used to exercising, it’s okay if you can only jump for a minute or so.If you need to stop, take a break and catch your breath. Try jumping rope for gradually longer periods of time. You could aim to add 30 seconds or a minute to your time each week until you can jump for at least 5 minutes straight.
Start by standing with your legs together and arms at your side. Then jump straight up as you move your legs outward and raise your arms together above your head. Return to the starting position, then repeat.As with jumping rope, take a break if you feel too winded, and try to gradually increase the length of time you can do jumping jacks.
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Stand with your feet shoulder-width apart, toes pointing slightly outward, back straight, and your arms by your sides or crossed over your chest. Keeping your torso aligned and core muscles engaged, slowly bend your knees and lower your hips as if you were going to sit in a chair.
Stick your rear end out as you lower your hips so your weight is back on your heels. Keep your knees and toes aligned, and avoid bending your knees past your toes.
Continue lowering yourself until your thighs are roughly parallel with the floor, then push your feet into the floor through your heels to raise yourself back to the starting position.
Inhale as you lower yourself, and exhale as you exert your legs and lift yourself. Repeat the steps to complete 2 sets of 12 squats.
From ballet to flamenco, dancing can be a rigorous form of exercise. It can improve your flexibility, offer aerobic or endurance training, and boost your coordination. Find an academy to practice with or you can practice it by yourself also.
Spend less time sitting.
I, Cadet Ayushi Singh of 19 UP girls battalion from Navyug Kanya Mahavidyalaya,am here to share my thoughts on Fit India Movement and the types of activities which can be undertaken(both indoor and outdoor)to remain fit.
.
. 
A Fit mind in a fit body is important
Prime Minister Shri. Narendra Modi Thursday launched a nation-wide Fit India Movement on National Sports Day. Stressing on the need to be fit, PM Modi said that a healthy India is his goal and called for a strict control on people's lifestyles. He also emphsasised on the importance of fitness, especially in the times we live in and added that people must change their mindsets when it comes to physical fitness. The inaugural event was held at Indira Gandhi Stadium Complex in New Delhi, where the PM administered a fitness pledge to the people of the country. Fit India Movement is aimed at encouraging people to give priority to sports and fitness in their day-to-day lives.
Fit India Movement is a nation-wide campaign that aims at encouraging people to include physical activity and sports in their everyday lives
Physical fitness is not just crucial for a healthy body but imperative for a healthy mind and emotional wellbeing. Even though laziness seems the new normal amidst others ‘newness’ that staying at home has brought, there’s no substitute to self-care. Here’s a guide to a few exercises you could try at home.
COVID-19 has upended the lives of billions of people around the world. As this global public health crisis advances and more people are physically separated from their communities, we hope connecting with people on Facebook, makes it easier for people to stay home, healthy and safe,” says Facebook spokesperson.
Mental Health
An important part of keeping fit and healthy is to take care of your own mental health. There are plenty of things you can do to help make sure you keep yourself mentally healthy.
Get plenty of sleep
.Eat well
. Eating well isn't just important for our bodies, but it's also important for our minds. Certain mineral deficiencies, such as iron and vitamin B12 deficiencies, can give us a low mood. Try to eat a balanced you diet.If you find you're a particularly stressed or anxious person, you should try limiting or cutting out caffeine as this can make you feel jittery and anxious.
Avoid alcohol, smoking and drugs
. Drinking and smoking aren't things which we always associate with withdrawal symptoms, but they can cause some which impact on your mental health. When you've had a few drinks you can feel more depressed and anxious the next day, and it can be harder to concentrate. Excessive drinking for prolonged periods can leave you with a thiamine deficiency.
Get plenty of sunlight
. Sunlight is a great source of vitamin D. Vitamin D is a really important vitamin for our bodies and our brains. It helps our brains to release chemicals which improve our mood, like endorphins and serotonin. Try to go out in the sun when you can, but make sure you keep your skin and eyes safe. 30 minutes to two hours a day of sunlight is ideal. During the winter, some people become depressed because they aren't getting enough sunlight - this is known as Seasonal Affective Disorder(SAD).People find using a special light-therapy lamp helps to alleviate the symptoms.
Manage stress
. Stress is often unavoidable, but knowing what triggers your stress and knowing how to cope is key in maintaining good mental health. Try to manage your responsibilities and worries by making a list or a schedule of when you can resolve each issue. Often if you break down your worries and stresses and write them down, you realise that they are manageable.
Activity and exercise
. Activity and exercise are essential in maintaining good mental health. Being active not only gives you a sense of achievement, but it boosts the chemicals in your brain that help put you in a good mood. Exercising can help eliminate low mood, anxiety, stress and feeling tired and lazy.
You don't need to run a marathon or play 90 minutes of football; a short walk or some another gentle activity might do the trick.
Do something you enjoy
Try to make time for doing the fun things you enjoy. If you like going for a walk, painting or a specific TV show, try to set aside time to enjoy yourself. If we don't spend any time doing things we enjoy, we can become irritable and unhappy.
Connect with others and be sociable
. Make an effort to maintain good relationships and talk to people whenever you get the chance. Having friends is important not just for your self-esteem, but also for providing support when you're not feeling too great. Research has found that talking to others for just ten minutes can improve memory and test scores!
Do things for others
. Helping others isn't just good for the people you're helping; it's good for you too. Helping someone can help with your self-esteem and make you feel good about your place in the world. Feeling as though you're part of a community is a really important part of your mental health. You could try volunteering for a local charity, or just being neighbourly.
Ask for help
.
. 
. This may be a few basic resolutions or an involved regime. Overall, try to eat a balanced diet rich in fresh fruits and vegetables and whole grains. Consume moderate amounts of proteins (like meat, fish, eggs, and beans) and milk products, and keep high-fat and sugary foods to a minimum.
. Exercise is a key part of staying healthy, but figuring out how to get more active can be tough. If you’re not used to physical activity, start slow. Go for 10 to 15 minute walks, and work your way up to briskly walking or jogging for 30 minutes daily.
Go for a brisk walk or jog every day.
Walking and jogging are great ways to stay active, especially if you’re just beginning to exercise. You could go for a 15-minute brisk walk during your lunch break, then walk or jog around your neighborhood for 15 minutes after dinner
If you’re elderly or have a history of joint issues, jogging may be tough on your knees, hips, and ankles. Respect your body’s limits and, if necessary, stick to walking.
Jump rope for 5 to 15 minutes.
. More than just a fun game for kids, jumping rope is an excellent cardio workout. Grab a rope, and try jumping for 5 minutes straight. If you’re not used to exercising, it’s okay if you can only jump for a minute or so.If you need to stop, take a break and catch your breath. Try jumping rope for gradually longer periods of time. You could aim to add 30 seconds or a minute to your time each week until you can jump for at least 5 minutes straight.
Do jumping jacks for 5 to 15 minutes.
Start by standing with your legs together and arms at your side. Then jump straight up as you move your legs outward and raise your arms together above your head. Return to the starting position, then repeat.As with jumping rope, take a break if you feel too winded, and try to gradually increase the length of time you can do jumping jacks.
Try to hold a plank for 30 to 45 seconds.
. Start by lying face-down on the floor, as if you were about to do a push-up. Raise your body and support your weight on your forearms and toes. Try to hold the pose for at least 30 seconds, lower yourself to the floor, rest for 30 to 60 seconds, then repeat.
- Keep your head, neck, and back in a straight line as you hold the pose. Avoid looking up; keep your head in a neutral position so you face the floor.
- If 30 seconds isn’t challenging, try holding the plank for 1 minute or more.
- Remember to keep breathing normally as you hold the plank.
Strengthen your legs by doing squats.
Stand with your feet shoulder-width apart, toes pointing slightly outward, back straight, and your arms by your sides or crossed over your chest. Keeping your torso aligned and core muscles engaged, slowly bend your knees and lower your hips as if you were going to sit in a chair.
Stick your rear end out as you lower your hips so your weight is back on your heels. Keep your knees and toes aligned, and avoid bending your knees past your toes.
Continue lowering yourself until your thighs are roughly parallel with the floor, then push your feet into the floor through your heels to raise yourself back to the starting position.
Inhale as you lower yourself, and exhale as you exert your legs and lift yourself. Repeat the steps to complete 2 sets of 12 squats.
Stay active by dancing.
From ballet to flamenco, dancing can be a rigorous form of exercise. It can improve your flexibility, offer aerobic or endurance training, and boost your coordination. Find an academy to practice with or you can practice it by yourself also.
Spend less time sitting.
Spending most of your day sitting in a desk chair is tough on your body. Try using a standing desk, or even a standing desk in combination with a treadmill. If that’s not for you, just do your best to take regular breaks to get up and walk around.
- You could also try sitting on an exercise ball instead of a desk chair. Since you’ll need to engage your core muscles to keep yourself steady on the ball, it’s a bit like a workout even though you’re seated.
Take the stairs instead of using elevators.
Walk and ride your bike instead of driving.
- Instead of driving to nearby locations, head out on foot or ride your bike whenever possible. For instance, turn grocery shopping into a workout by walking to the store a few times a week.If work is too far away to cycle, you could take a bus and get off a few stops early to walk the rest of the way.Some buses have bike racks or allow folding bikes on board, so you could also split your commute between cycling and riding the bus.When you do drive, try parking a few blocks away from your destination, or at the far end of a shopping center’s parking lot.
- Practice yoga
STAY SAFE||STAY HEALTHY
JAI HIND!!
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