Water accounts for up to 70 % of our body weight and it is an essential component of many of our bodily functions. Water is an important for the effective digestion of the food we eat and our temperature control through sweating. Water plays an important role in blood pressure and keeps our skin supple. Dehydration can even result in impaired cognitive function and decreased physical performance. As water plays an important role in our health, it’s necessary to have your share of water while working from home. It will help you maintain your energy levels and help you beat fatigue also.


STAY HYDRATED: There’s no substitute to drinking water. Even if your work space at home is air-conditioned make sure to stay hydrated. There are many times you might not feel thirsty but make sure to have your share of water. Garima Gupta, fitness and diet consultant says, ''Drinking water at regular levels helps one to keep hunger levels down, energy levels high, and digestion levels intact. Everyone should keep a water bottle on their desk.” Health experts maintain that one should keep on sipping water throughout the day.


AVOID SUGARY DRINKS, GO SLOW ON CAFFEINE: While working, don’t get addicted to sugary drinks to boost your working productivity. The key is to drink lots of water. Make sure that you are not having too much of caffeine. Green tea is a good substitute too. Green tea helps your body eliminate toxins and it acts as an anti-oxidant. You can also have fruit juices and vegetable juices. Summer is a great time for having watermelon juice and coconut water. You can also make vegetable juice to break the monotony.

When I want to thank you lord night and day will pass am still there

The world is clearly divided on the matter of running – some hate it, others love it. While some would do the harshest of dead lifts to dodge their trainer’s mandate to run on the treadmill, others would rather be running than doing anything else inside the gym (and even outside). Differences aside, running is one of the most effective cardio exercises and going by the term ‘runners high’, it is indeed one that gives a high adrenaline rush too.


Now if you happen to be a beginner and are seriously considering running the marathon, don’t jump the gun. You have to first learn about the correct running posture and then prepare yourself to run the marathon. We spoke to Daniel Vaz, NRC (NIKE Run Club) coach to learn the basics.


Running posture: Dos and don’ts

DO NOT LAND ON THE HEELS: When you run, your feet go through immense pressure. For example, in a minute, a runner strides 60 times on one foot at a force, which is 3-4 times your body weight. Now if you land on your heel, the same pressure travels up your spine sending high shock waves. It is always recommended to land on midfoot or forefoot. This helps your leg muscles to handle the pressure.


DON'T LEAN FORWARD: When you are running, stay upright. Imagine a string attached to your chest, which goes up to a tree top. This will give you a feeling of constantly being pulled up. Do not hunch as it can make you susceptible to injury.


DON'T OVER STRIDE: When you are running, your foot should land directly below your hips. If you overstride, your foot will land in front of the body with an exaggerated heel jerk and knees that are almost straight. This is an inefficient way of running.


TUCK YOUR ELBOWS IN: Some people aggressively swing their arms across their torso while running. Little do they realize that they waste a lot of movement with this swinging. Instead they should tuck their elbows in to save that energy.


Exercises to prepare for running:

When you are preparing yourself to run a marathon, you should alternate running and training days. If you are just starting your running journey, it’s good to combine jogging/running and body weight training on alternate days. If you are just starting, follow this - “First jog and let your heart rate peak. Once you are completely out of breath, walk to catch up on your lost breath, then jog again. Start with 20 minutes and go up as you feel ready.”

Here are some exercises you should do:


High knees


Butt kick


Power skip


Stiff legged movement


Squat jumps


Hamstring kick outs aka monster walks

Have you great day guys

We live in a time when everything is moving way too fast. Be it people’s lives, their relationships, their career graph, or what not. Though all these things lead to success in many cases, for many people they lead to stress, anxiety, and broken relationships. Thus, it is very important not to get carried away in this race. Because if you don’t do so, it will hamper all aspects of your life. Moreover, if work pressure is messing with your relationship, here’s what you need to do.

Express what you are feeling to your partner
It is very important for your partner to know what you are feeling. This can only be done when you express this to them. They should know that it is the work pressure that's making you act in a certain way. This will also ensure transparency between the two of you. It will also be easier for them to help you deal with this.

Pursue a new or existing hobby together
If you have realized that your busy work schedule is affecting your relationship, it's time to do some damage control. Talk to your partner and think about pursuing a hobby together. Even if it's on a weekend or for an hour after work, the hobby will help you two bond and destress.

Socialize with friends and family regularly
Friends and family play an important role in your lives. They always have your back and you can behave naturally around them. Thus, try to be in touch with them as frequently as possible. It will help you get out of your office mode and help you relax and bond with people.

Take out some time every day to relax and recharge
Once you are home, unplug from your digital devices and spend time with your partner. Listen to music while having dinner together or just take a walk in the nearby park. It doesn't have to be something exotic. Even the little moments with your partner count.

Indulge in some physical activity
Include some kind of physical activity in your daily routine. It can be anything from gymming to yoga to playing sports. This helps you destress and makes you feel positive along with getting fitter.

Reflect
Reflect on what you want out of life. Or ask yourself questions like is the work stress worth it? Or how would you feel if you were in your partner’s place? All these will help you in getting some clarity and perspective of the things that have been happening.