Daily Fitness Tips From Wanitha Ashok – Bangalore Fitness

A busy schedule, a working lunch and hours spent sitting in front of the computer can all wreck havoc with your health. Worried that you don’t have the Wanitha Ashok – Bangaloretime to join a gym and follow a fitness regimen? Fitness expert Wanitha Ashok says you can sneak in exercise into your daily routine with a little bit of determination. A certified aerobic instructor from Reebok and Aerobic Fitness Association of America (AFFA), Wanitha is an expert in Step aerobics, Pilates, Stability ball, Spinning and Kick Boxing and also does talk shows on nutrition and fitness in Kannada TV channels. She tells us why it is important to make time for a fitness routine in your daily life.

Brisk walking for 40 minutes is one of the best and simplest of exercises. You don’t have to join a gym for it. Just make some time in the morning or evening.

If your work involves being deskbound the whole day, get up and walk around in between to stretch your muscles. Walk up to your colleagues and talk to them instead of discussing problems and matters over the phone or email.

If your office or residence is on a higher floor and you must use the lift, get off two or three floors (depending on your capacity) ahead of your destination and walk up. Increase the distance as you progress. You can slowly start doing variations like taking the stairs two at a time, speeding up, doing lunges etc.

After lunch hour at work, take a walk around the building or terrace.
Sitting in the right posture is very important for those on a desk job. Try to learn some simple stretching exercises that you can perform at your desk.

Food in the office canteen can often be oily and heavy, leading to problems like weight gain. Watch what you are eating. Cut down on refined foods and sweets, as these tend to be calorie-filled and make you hungry sooner. Make the right food choices. Instead of a gravy dish and rice, have dal, roti and a light vegetable dish, if available. If you are having sandwiches, try to opt for whole wheat bread if available.

Make time for breakfast in the morning, no matter how rushed you are. Try to have four or five small meals during the day. Never skip meals. You will just lose muscles.

If you can’t spare 40 minutes at a stretch for a workout on a weekday, you can even do small exercises throughout the day for a few minutes each. For example, skip rope in the morning for five minutes. Jog when you can spare the time later in the day for a few minutes. Together, it will make a difference.

Exercising for three to five days a week is ideal with 40 minutes of cardio and three days of strength training. If you are too busy for that, make time for a proper workout session over the weekend. Ensure that you have at least an hour-long exclusive workout. If you are joining a gym, ensure that it has a reputation of excellence and proper certification. If you have a gym in the building with an independent trainer, make sure that she or he is properly certified. You can always ask to see their certification.

Bored of your aerobic routine? Try variations like Kickboxing or Tai Chi as that’s always good. Pick a high intensity workout if you want to burn more calories.

Don’t workout only to lose weight. Work out to stay fit.

There are several passive workout machines in the market. These are mostly a waste of money as they don’t give you a cardio workout.

Several homemakers believe that they get enough exercise simply by chasing the kid around or doing housework. This is completely wrong. The components of a proper workout routine are Cardio, Strength Training, Flexibility, Body composition and Neuro-muscular integration, which decreases with age. Your workout routine needs to address all of these.

Whether you are taking the stairs instead of the lift, jogging around your building or skipping at home, always wear the right footwear.

Do you have any questions for Wanitha about fitness? Post a comment and we will get it answered.

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Airline Travel Tips – Tips for Family Flying

Flying can be an exciting and enjoyable experience, especially if you are heading out on a family vacation. Here are some airline travel tips to make your trip as smooth as possible.Getting a good seat is important, especially if you are going to be traveling on a long flight. When booking your ticket, you can often get a copy of the seating plan for your particular aircraft. Take a look at it before deciding on your seats. You’ll need to make your decision on whether you’d like an aisle seat, a window seat, or perhaps you’d like to sit on the exit row which has more leg room but may have non-reclining seats on some planes. Keep in mind that children will not be allowed to sit on the exit rows, so don’t select these seats if you have young children flying with you. If you don’t get lucky on the seating when you book your flight, you can ask for better seats when you check in. This doesn’t always work but it’s worth a try. As a last resort, if the flight is not full, the flight attendants will often allow you to switch seats if you ask them once you board the flight.How can you avoid flight delays? Well, most of the time there is nothing much you can do about this as you are at the whim of the weather, traffic, and other uncontrollable reasons for delay. However, booking a non-stop flight can lessen the likelihood that you will be delayed since there will be no airports to stop at in between which is the usual cause of going off schedule.Watch for thieves in the airports. Happy-go-lucky vacation-going people are easy prey for thieves in the airport because they often, in the excitement of a trip. don’t pay attention as well as they should. Keep a careful eye on your purse or carry-on.Check to see how early you need to arrive and make sure you allow time for traffic in order to get there on time. Due to all the security, lines can be very long so better to arrive early and have extra time than be rushing to the gate.Make sure you have all the paperwork you will need such as boarding ticket, passport if you need one, birth certificate if that may be needed, and photo ID.Get a list of what can and cannot be brought on board in your carry-ons. These rules change periodically so get an up-to-date list from your airline.Since airlines routinely overbook, assuming some people will not show up, you will want to reduce the possibility of getting bumped by either checking in online before you leave home, or arriving early to check in. This ensures the best chance of keeping your seat. The good news is if do happen to be bumped off your flight, the airline is required to pay you compensation. This could be tickets, seat upgrades, or frequent flyer miles, and other bonuses.Use these airline travel tips on your next flight, and you will reduce the possibility of having anything go wrong on your vacation.