“Whether it’s a brisk walk, a short workout, or a yoga session, these activities enhance cardiovascular health, improve flexibility, and contribute to weight management,” said fitness trainer Garima Goyal.
Maintaining a healthy lifestyle is a multi-faceted journey that requires attention to various aspects of well-being. In this exploration, we will delve into four key habits that contribute significantly to staying fit: beginning the day with movement, embracing sun exposure, prioritising family time, and incorporating daily reading. These morning rituals, as practiced by fitness trainer Rishab Telang, can create a comprehensive approach to health, addressing physical, mental, and social dimensions.
Begin the day with movement
According to Telang, front load the day with movement, preferably outdoors. “Even if you like working out in the evenings, get some movement done first thing in the morning. It can be a leisure walk, a few stretches or anything you like,” he said.
From a physical standpoint, it kickstarts the metabolism, setting the pace for calorie burning throughout the day. “Whether it’s a brisk walk, a short workout, or a yoga session, these activities enhance cardiovascular health, improve flexibility, and contribute to weight management,” said fitness trainer Garima Goyal.
Beyond the physical benefits, morning exercise has profound effects on mental well-being. Engaging in physical activity releases endorphins, the body’s natural mood lifters, which can significantly impact one’s emotional state. This mood enhancement sets a positive tone for the day, reducing stress and anxiety. Additionally, morning exercise has been linked to improved cognitive function and better focus throughout the day. Goyal said that developing the habit of morning movement can be as simple as setting aside 20-30 minutes each morning for a workout routine or a brisk walk. The key is consistency; making it a daily ritual reinforces the habit and ensures that the positive effects compound over time, she added.
Sun exposure
Exposure to natural sunlight is crucial for maintaining optimal health, primarily due to its role in vitamin D synthesis. Goyal said vitamin D is essential for the absorption of calcium, promoting strong bones and a healthy immune system. “Sunlight exposure also plays a pivotal role in regulating the circadian rhythm, the body’s internal clock governing sleep-wake cycles,” Goyal mentioned.
Telang recalled his troubles with sleep for a “long time”. “One thing that really helped me was 10 minutes of meditation under the sun. Just 10-20 min would be enough, but get this done every day,” he said.
While the benefits of sun exposure are evident, it’s essential to practice sun safety. Spending time outdoors in the morning sunlight, when the UV index is generally lower, allows for vitamin D synthesis without excessive exposure to harmful rays. This practice contributes not only to physical health but also to mental well-being by positively impacting mood and promoting better sleep.
However, it’s crucial to strike a balance, as excessive sun exposure without protection can lead to skin damage. “Sunscreen, protective clothing, and avoiding prolonged exposure during peak sunlight hours are essential precautions to maintain skin health while reaping the benefits of natural sunlight,” said Goyal.
Spending time with family and friends
Strong social ties have been associated with lower rates of depression, increased resilience to stress, and overall improved mental health. As such, Telang mentioned spending quality time with loved ones also helps with recovery, which allows you to work out much better.
Goyal mentioned engaging in shared activities with loved ones, whether it’s exercising together, sharing a meal, or simply spending quality time, fosters a sense of belonging and support. “Social interactions provide an avenue for emotional expression, reducing feelings of isolation and loneliness. Moreover, the emotional support derived from meaningful relationships contributes to stress reduction and enhances overall mental resilience,” said Goyal.
Reading
Telang shared that he reads a minimum of 10 pages every day. “I try to keep this very connected to the fitness domain, but ideally just read what you like. For me, this is the only habit that can help me upgrade my knowledge. I realised if I want to stay motivated to work or to workout, my morning rituals must include an element of study,” he said.
Cultivating a habit of daily reading is a powerful practice that nurtures mental fitness. Whether fiction or non-fiction, reading stimulates the brain, expands knowledge, and enhances cognitive function. Goyal described that reading requires focus and concentration, which exercises the brain’s neural pathways and contributes to mental sharpness. “Reading also provides a means of relaxation and escapism, allowing the mind to unwind from daily stressors. It offers a break from screen time and the constant barrage of digital information, promoting a more peaceful and contemplative state of mind,” Goyal said.
Maintaining fitness over a decade requires sustainable habits that become an integral part of your lifestyle. “Other habits include hydration, diet, stress management, and setting realistic goals,” said Goyal.
