Tag: fitness

10 Simple Exercises to Add to Your Morning Walk
Introduction

In India, a lot of people already have a habit of going for morning walks — whether it’s inside the colony park, on the local walking track, or just along the roadside when it’s still peaceful. But most of us only walk, right? What many don’t realise is that if we add just a few small exercises to this daily routine, it can turn into a full-body workout. You don’t need a gym or any special gear. Just a little effort, and your usual walk becomes much more useful for your health.

In this guide, let’s look at 10 easy exercises that you can do during your morning walk. No need to do them all at once. Just try a few as per your comfort, and slowly build your stamina.

Why Morning Walk is Already Good for You

Let’s start by understanding why morning walks are already such a good idea:
- You get fresh air and a calm mind before the day starts.
- Your body feels active and light the whole day.
- Sunlight in the early hours is good for vitamin D.
- It’s a peaceful time to think or even chat with someone while walking.
- People who walk regularly also see better heart health and fewer mood swings.
And just 20–30 minutes of walking every day can also help in keeping weight under control. That’s something we all want, right?

10 Best Exercises to Add During Your Walk

Let’s now look at the exercises you can easily mix into your walk. These don’t need equipment or much space — you can do them even inside your local park or empty road.

1. Brisk Walking

Walk a little faster than your usual speed. You should still be able to talk, but not too comfortably. This kind of walking burns more calories and wakes your body up properly. Think of it as picking up the pace just a bit — not running, but not too slow either.

2. Walk in Intervals

This means mixing slow and fast walking. For example, walk normal for 3–4 minutes, then do fast walking for 1 minute. Keep repeating. This helps improve stamina and keeps the walk from getting boring.

3. Use Small Slopes or Stairs

If your walking place has a slope, hill, or even some stairs — use them. Walking uphill works your legs more and gives a mini strength workout. Many parks in cities like Delhi or Pune have these natural spots.

4. Swing Your Arms

Instead of just letting your hands hang, swing them properly while walking. It keeps your shoulders loose and adds some movement to your upper body. Some people even carry light water bottles — but don’t make it too heavy.

5. March with High Knees

Every few minutes, try walking by lifting your knees higher. It’s like slow jogging but without jumping. Do it for 30 seconds at a time. This works your stomach area and makes you breathe faster, which is good for your heart too.

6. Butt Kicks

Try walking while kicking your heels backward toward your waist. You can do this slowly or a little faster. It gives a nice stretch to your legs and adds a fun twist to your walk.

7. Side Steps

Take 5–6 steps to the right, then to the left. You can do this on a straight path. It works on side muscles of your legs and helps with balance.

8. Lunges

Stop at a bench or open area, and do a few lunges. Step one foot forward and bend both knees, then come back. Do the same with the other leg. If you’re not used to it, start with 5 per leg. It’s very good for thigh strength.

9. Tip-Toe Lifts (Calf Raises)

Pause during your walk, lift your heels and stand on your toes, then come back down slowly. Do it 10–15 times. It’s a great way to work your lower legs and improve balance.

10. Simple Stretching

End your walk by stretching your legs and back. Touch your toes gently, pull your ankle toward your waist, or stretch your arms. This helps cool down the body and prevents stiffness later.

Make It a Part of Your Routine

Wherever you walk — colony lane, terrace, or local park — these small exercises will fit in. In places like Kolkata or Lucknow, parks are full of regular walkers. You’ll always find a corner or patch to try out lunges or calf raises. In hilly areas like Dehradun, the slopes already give you a natural workout. If you live in a polluted city, just try going a little earlier or find an indoor track or society corridor.

My Honest Experience

I used to walk casually for 20–25 minutes every morning. It felt good, yes, but not enough. Once I started adding 2–3 of these exercises — like high knees or brisk walking — I felt a major change. More energy, better sleep, and even fewer body aches. Now it’s become a habit. Even when I’m travelling, I try to sneak in these small moves during walks.

You don’t need to do all 10 things every single day. Just do what feels right. Add one new exercise every week maybe, and slowly make your body used to it.

Final Thoughts

Morning walk is already one of the best things you can do for your health. But now you know, it can be even better. With just a little extra effort, it becomes a total body workout — and the best part is, it costs nothing. So next time you go out for your walk, remember these small tweaks. Your body will thank you later.

📚 You Might Also Like:

– Morning Routine Habits That Actually Boost Your Fitness
Small changes that can make your morning walks more effective and energising.

– Best Stretching Exercises to Do Before and After a Walk
Gentle Indian-friendly stretches to warm up and cool down your body properly.

– How to Set and Achieve Realistic Fitness Goals
A practical guide to creating health goals that truly match your lifestyle and sticking to them.
May 28, 2025
How to Stay Motivated to Exercise: Real Tips Backed by Science and Experience

Introduction

Getting motivated to exercise or work out isn’t easy for most people. In fact, for many of us, especially in India where lifestyle habits are changing fast, it feels like one more thing to tick off from a long to-do list. But staying active isn’t just about looking fit it’s about feeling good, mentally and physically.

You might not always have a fancy gym around, or even enough time in hand. Still, small steps go a long way. So, in this blog, let’s look at how you can boost your motivation to work out, using a few science-backed tricks and some desi practicality. We’ll cover everything from setting real goals to finding joy in simple workouts because fitness is for everyone, not just for celebrities or gym freaks.

Why Motivation Even Matters

Most of us already know that exercise is good it helps the heart, lifts your mood, and gives you more energy. But the tricky part is actually doing it, right? In India, health issues like diabetes and high BP are rising every year. Still, nearly 4 out of 10 adults don’t even get the minimum recommended physical activity every week.

Now, you may ask if we know it’s good for us, why don’t we just do it? That’s where motivation plays a big role. It’s the reason why someone goes for a walk even after a tiring day or joins a dance class when lying down seems easier.

Make Your Goals Simple and Clear

You need to know why you want to work out and what you’re trying to achieve. Goals help with that. But don’t make it too broad like, “I want to be fit someday.” Instead, try something more practical like, “I’ll walk 20 minutes every evening for the next 3 weeks.”

Let’s say you’ve got a function coming up in 2 months, and you want to feel confident in your favourite kurta. Instead of saying “I want to lose weight,” make a plan: “I’ll cut down on sugary tea and do yoga three times a week.” Feels doable, right?

You don’t need big gym schedules or scary routines. What matters is starting small and staying steady.

Don’t Go It Alone – Find a Buddy

Working out alone gets boring fast. But when there’s someone with you even if it’s your neighbour, spouse, or a friend it feels lighter. Just having a friend to walk with every evening or join an online fitness challenge can keep you going.

In many Indian cities, you’ll see people forming walking groups in local parks or taking group yoga sessions in community halls. Even small towns now have fitness groups on WhatsApp or Facebook. If you’re shy to go outside, try online classes together with a friend over video call.

Point is you’re more likely to show up if someone’s counting on you.

Do Something You Actually Like

This one’s simple: if you hate what you’re doing, you won’t stick to it. Exercise doesn’t always mean gym or running. It can be dancing, cycling, skipping, or even just walking your dog.

I tried running once, but honestly, I couldn’t keep up. Then I found a YouTube Zumba session that felt more like dancing than working out and I haven’t looked back since.

The key is, if it feels fun, you’ll do it again.

Keep Mixing It Up

Doing the same workout every day becomes boring after a point. And your body stops improving too. So switch things up once in a while.

Maybe one day, do yoga. The next, go for a brisk walk. On weekends, play a bit of badminton with your kid or go cycling if you have a group. You can even use small weights or resistance bands at home.

Now that many Indians are buying home fitness gear—like yoga mats and dumbbells—it’s even easier to try new things. And online fitness apps are booming, so you can explore different routines without spending much.

Track Your Progress, Even the Small Wins

Let’s be honest seeing even small results gives a big boost. Whether it’s one extra push-up or your jeans fitting a bit better, these things matter.

You can write things down in a notebook or use apps like Fittr or HealthifyMe. Many people I know just mark a ✅ on the calendar every day they complete their workout it’s simple, and it works.

When you see your own progress, you naturally feel like doing more.

Celebrate Yourself (But Smartly)

Every time you complete a week of workouts or hit a personal goal, reward yourself a little. Not with a box of sweets but maybe with a nice pair of workout shorts or a healthy smoothie treat.

For me, after a month of walking every day, I bought new earphones to enjoy music while walking. That small reward made me look forward to it even more.

Know Your “Why” Deeply

At the end of the day, no matter what tips you follow, the strongest push comes from inside. Ask yourself: Why do I want to do this?

Maybe you want more energy to play with your grandkids. Or you want to stay strong for your ageing parents. Or maybe you just want to sleep better. Keep reminding yourself of this reason it’ll help you even on lazy days.

If mornings are tough, just plan a 10-minute stretch before breakfast. That small step builds momentum.

Final Thoughts – My Take

So, if you’re struggling to stay motivated, you’re not alone. It’s tough but it’s not impossible. Just start with what you can, where you are, with what you have. Focus on small actions, not perfection.

For me, fitness became easier once I stopped chasing big goals and started enjoying small routines. Whether it’s dancing in my room, walking with my cousin, or stretching before bed it all counts.

Your journey is yours. Just make sure it makes you feel good.

Related articles
7 Effective ways to stay motivated to work out, backed by science
How to Set and Achieve Realistic Fitness Goals

May 8, 2025
Milind Soman’s Diet: Simple Food, Real Health

Honestly, when you hear the word ‘diet’, the first thing that comes to mind is salads, protein shakes, or some expensive fancy meal plans. But then you look at someone like Milind Soman, and you realise… maybe it’s not that complicated after all.

This man, even after crossing 50, looks fitter than most 25-year-olds. And what’s interesting? His food habits are almost too simple to believe. No drama, no superfoods from abroad, just the kind of food we have been eating since childhood.

He had shared once on his Instagram about what he eats daily, and believe me, it’s as basic as it can get. Let’s just sit and talk about it today.

First, a little about Milind Soman

If you were growing up in the 90s, chances are you saw him in that Made in India music video and thought, “This guy is something else.” Over the years, he became not just a model or actor but also a serious fitness inspiration. Runs marathons barefoot, swims across rivers, does Ironman competitions — he’s done it all.

But the surprising part? His daily routine is more about simple discipline than any crazy fitness obsession. His food is proof of that.

What does Milind actually eat in a day?

Morning Kickstart

First thing he does is drink half a litre of water. No lemon squeezed into it, no chia seeds floating inside just plain, old-school water. It’s something most of us can do without even spending a single rupee extra.

Breakfast (around 10 AM)

Instead of heavy parathas or sandwiches, he picks fruits. Seasonal ones mostly papaya, melon, mango if it’s summer time. Along with that, a small handful of almonds or walnuts. That’s it. No fancy smoothie bowls or oats jars you see everywhere on Instagram these days.

Lunch Time (around 2 PM)

Lunch is good old Indian homemade food. Mostly khichdi, the humble mixture of rice, dal, and veggies, sometimes chapati, sabzi, and dal with a spoon of ghee on top. Simple, filling, and honestly, comforting too.

Non-vegetarian food? Rarely. Maybe once in a month a little bit of chicken, mutton, or eggs if he feels like it. But otherwise, pure vegetarian home-style meals.

Tea Time

Around 5 PM, if he feels like it, he has black tea with a bit of jaggery. No white sugar. Just a hint of sweetness in the healthiest way possible.

Dinner

Dinner is pretty much a lighter version of lunch again, khichdi or roti with vegetables. No heavy curries or deep-fried items.

Before Sleeping

At night, he sips a cup of hot water mixed with turmeric and jaggery. A simple old home remedy that helps in digestion and keeping the system clean.

Why it actually works

See, the thing is it’s not about eating less or skipping meals. It’s about eating real food. Things that are grown around us, food that our body actually understands.

No fancy diets with names we can’t even pronounce. No protein powders imported from halfway across the world. Just the kind of food our parents and grandparents always trusted.

Plus, he listens to his body. Eats when he is hungry. Stops when he feels full. No calorie counting madness.

Feels like coming back home, doesn’t it?

Honestly, when you look at Milind’s meals, it feels familiar. Like home. Khichdi after a tiring day, hot water before bed, fruits in the morning — these are the small habits we grew up with but somehow left behind in the rush of modern life.

Maybe we thought we needed complicated solutions. But maybe, we just needed to trust the basics a little more.

What we can learn from Milind

Eat local and seasonal.

Keep your meals simple.

Hydrate well.

Move your body every day.

And most importantly, don’t overthink food.

Final Thoughts

You know, it’s easy to get trapped in the world of crash diets and ‘5-minute abs’ promises. But the truth is, health is very simple.

If Milind Soman, one of the fittest people around, is thriving on khichdi, fruits, and water, then maybe we don’t need anything fancier either.

Maybe next time when you’re planning a meal, instead of scrolling through complicated diet plans online, you can just pick up that simple plate of dal-chawal your mother cooked.Because sometimes, old ways are the best ways.

Liked this post? Then you’ll probably love this as well: Healthline – 7 Indian Foods That Boost Immunity

Interested in this? You’ll also want to read: 7 Simple Morning Habits That Actually Help Your Mental Health

April 22, 2025
How to Set and Achieve Realistic Fitness Goals
Why Most Fitness Goals Don’t Stick Around

Let’s be real, we’ve all done this. New Year rolls in, and suddenly we’re full of motivation. “This year, I’m hitting the gym daily!” we declare. But by the second or third week, that gym bag hasn’t moved, and those running shoes? They’ve now become fancy chappals for home.

Truth is, the problem usually isn’t your willpower. It’s how we go about setting our goals. We dream too big, too soon. And then get tired halfway.

The real trick? Setting fitness goals that feel real, ones that fit into your actual life, without making it a punishment.

What Does a “Realistic” Fitness Goal Look Like?

Realistic means something you can do even on a bad day. It’s not about being lazy; it’s about being smart.

A goal that pushes you, sure, but doesn’t break you.

Just to give you an idea:

✅ “I’ll take a 30-minute walk four times a week.” That’s realistic.

❌ “I’ll lose 10 kilos in one month.” That’s like trying to grow mangoes in winter. Doesn’t work.

A Simple Way to Set Fitness Goals That Actually Work

Forget those fancy fitness plans that make your head spin. Here’s a chill, 5-step way to start your journey one that won’t leave you tired or guilty.

1. First, Know Why You Want to Get Fit

Don’t just say, “I want to get fit.” Ask yourself why.

Is it to feel less tired? To keep sugar levels in check? Or maybe just climb stairs without huffing?

Whatever the reason, write it down somewhere. Your fridge, mirror, even your phone wallpaper. It’ll remind you why you started, especially on the tough days.

2. Start Small, Think Long-Term

You don’t have to lift weights or run 10k from Day 1. Start with tiny steps.

A few ideas?
- Cycle to market once a week
- Skip the lift, take the stairs
- Do 10 minutes of stretching in the morning
It doesn’t sound grand, but it works. Like they say slow and steady actually wins here.

3. Make Goals That Are SMART (And Not Just Fancy Talk)

Yes, you might’ve heard about SMART goals. Sounds corporate, but it’s helpful.

Break it down like this:
- Specific: “Walk 5,000 steps” is better than “Exercise more.”
- Measurable: So you can see your progress
- Achievable: Something you won’t drop after 3 days
- Relevant: It should actually help your health, not someone else’s
- Time-bound: Add a small timeline like “next 2 weeks.”
You don’t need a business degree to do this. Just a pen and paper will do.

4. Track, But Don’t Obsess

Some people go crazy with tracking step counters, calorie apps, fitness journals…

All good. But don’t let it take over your life.

Check in once a week. Are you walking more? Sleeping better? Feeling stronger? That’s enough.

Use a simple app or even a diary. Whatever suits you.

5. Celebrate the Small Wins, Boss

You managed to walk daily for a whole week? That deserves a clap.

Lost a kilo? Nice buy yourself a new water bottle or headphones.

Reward the effort, not just the outcome. Because this journey is about showing up, even when you don’t feel like it.

Some Mistakes People Often Make (And Then Quit)

You might be doing your best, but a few small things can spoil the whole game.

❌ Comparing Yourself With Others

Your body, your rules. That fitness influencer on Instagram? They’ve got a different life. Focus on your path.

❌ Only Thinking About Weight Loss

Being fit isn’t only about weight. It’s about strength, energy, and peace of mind too.

So set goals like “improve flexibility” or “sleep better,” not” just “lose 5 kg.”

❌ Trying to Do Everything At Once

Today you bought dumbbells. Tomorrow you’re on a keto diet. Day after injuries.

That’s not fitness. That’s panic. Start slow. Build a base.

How to Stay On Track When Motivation Drops (And It Will)

Let’s not pretend some days you won’t feel like doing anything. That’s normal.

Here’s what helps:
- Work out with a friend. A bit of gossip + exercise = win-win.
- Try something fun Zumba, dance, trekking
- Watch free workout videos online
- Keep a mood journal, not just a fitness one
- Focus on how you feel, not just how you look
Final Thoughts: Do It Your Way

Look, this is your body, your time, and your energy. So, the fitness journey should also be yours.

No need to follow trendy diets or 6-pack workout plans. Just do what fits your lifestyle.

Even a 10-minute evening walk is better than sitting all day.

So don’t wait for Monday, or New Year, or that “perfect” moment.

Start now. Start today. For yourself.

If you found this blog interesting, you might enjoy this one too: Workout Routines for Men: The Ultimate Guide

This blog pairs perfectly with: How to Build a Healthy Routine for Your Family
April 17, 2025
Simple Home Workouts You Can Do Right in Your Living Room
Home workouts, Let’s be honest, not everyone has time or money to hit the gym every day. And truth be told, you don’t really need fancy machines or flashy equipment to stay healthy. A small corner in your room, a bit of dedication, and your own bodyweight that’s more than enough to get going.

These days, a lot of people are skipping gym memberships and choosing to work out at home. It’s easier, pocket-friendly, and fits right into your daily routine even if you’ve got a busy schedule. Whether you’re just starting out or trying to get back in shape, home workouts are a solid option.

Why More People Are Choosing Home Workouts Now

First thing comfort. At home, you’re in your own space. No waiting in line for dumbbells or awkward stares when you’re trying a new move. You can work out in your night shorts if you want. Who’s going to judge?

And you save a lot too. No monthly gym fee, no petrol to drive anywhere, and no gear to buy. Honestly, all you need is a floor mat and the will to move.

On top of that, there’s flexibility. Early morning, during lunch break, or even at midnight, you can exercise whenever you find time. That’s the best part. No fixed hours, no trainer pressure.

Some Easy Home Workouts That Actually Work

You don’t need equipment or machines. Your body itself is enough. These exercises are simple, effective, and good for beginners too.

1. Push-ups

Old-school but still gold. Push-ups work on your chest, arms, and shoulders. Just lie face-down, place your palms on the floor under your shoulders, and push your body up and down. Can’t do full ones? No problem — try doing them on your knees till you get stronger.

2. Squats

Think of sitting on a low stool — that’s pretty much a squat. It helps your legs, thighs, and backside (glutes). Keep your feet apart, bend your knees, and sit halfway. Then come back up. Do it slowly and steadily.

3. Plank

This one looks simple but burns like crazy. Just stay in a push-up-like position, but on your elbows. Keep your back straight, tighten your stomach, and hold. Even 20-30 seconds will feel like an hour in the beginning.

4. Lunges

Lunges are good for leg strength and balance. Stand straight, take one big step forward, bend both knees, and come back. Do it on both sides. Great for improving stability too.

5. Bicycle Crunches

Lie down, lift your legs, and pedal them in the air. While doing this, twist your upper body to touch opposite elbow to knee. It hits your stomach muscles real good.

How to Make Your Own Home Workout Plan

Now you’ve got a few moves in your pocket, just mix and match. Pick 4-5 of them, do each for 30–45 seconds, then rest for 15–30 seconds. Repeat this whole thing 3-4 times.

If you’re just starting, don’t push too hard. As you get better, increase the time or add extra rounds. Main thing is — be regular. Even 15 minutes daily is better than doing 1 hour once a week.

Tips to Keep You Going

Here’s what usually helps people stick to home workouts:
- Set small goals – Like “I’ll do 10 squats today” or “3 rounds of plank”. Don’t overplan.
- Fix a time – Morning or evening, doesn’t matter. Just follow it like a habit.
- Track something – Maybe note down reps in a notebook or take progress pics.
- Don’t skip warm-up or cool-down – A few stretches before and after makes a big difference.
Final Words

You don’t need a gym membership to stay fit that’s the simple truth. Even small workouts at home can improve your health, mood, and energy. Just start somewhere. Move your body. Keep it consistent. Slowly you’ll see the difference not just in looks, but how you feel too.

Even if you’re busy, even if your budget is tight fitness is still possible. Just clear a little space in your room and begin. Rest will follow.

Enjoyed this read? Continue the journey with The Ultimate Guide to Clean Eating on a Budget
April 15, 2025