All posts by Sumana Rao

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Aqua Cycling

Aqua Cycling

A water aerobics version of cycling, where participants use specially designed aquatic stationary bikes. It provides a great lower-body workout and is easy on the joints. Those who are used to land cycling, can easily adopt to aquatic cycling exercises. Aquatic bikes are specially designed to use in water. You can perform these exercises alone or in a group where an instructor is present.

 

1.       Adjust the bike: Adjust the aqua cycle’s seat and handlebars to a comfortable height for you. The bike should be set up so that your feet can easily reach the pedals while you’re seated in the water.

 

1.       Get into the pool: Walk into the pool until the water is about chest-deep or deep enough to sit comfortably on the bike seat with your feet touching the pool floor.

 

2.       Begin cycling: Sit on the aqua cycle seat and start pedaling. You can cycle at your own pace, adjusting the resistance if your bike allows for it. The resistance is provided by the water, so the harder you pedal, the more challenging the workout becomes.

 

3.       Follow the Instructor: In a group aqua cycling class, there might be an instructor leading the session from the pool deck or in the water with you. They will guide you through different cycling techniques, such as sprint intervals, hill climbs, and tempo changes.

 

4.       Upper body movements: Some aqua cycling sessions may incorporate upper body exercises, such as arm movements or using water dumbbells, to engage the upper body muscles while cycling.

 

Image credit: Gary Bembridge, CC BY 2.0 <https://creativecommons.org/licenses/by/2.0>, via Wikimedia Commons

 

Author: Sumana Rao | Posted on: July 24, 2023
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Aquatic Jumping Jacks

Aquatic Jumping Jacks

Aquatic jumping jacks help improve cardiovascular endurance and work the muscles in the arms and legs. These are modified version of traditional jumping jacks that are performed in the water. Steps to perform Aquatic jumping jack:

 

1.       Stand in waist deep water: Position yourself in waist-deep water in a pool. Ensure that you have enough space to move your arms and legs freely.

 

2.       Body alignment: Stand with your feet together and maintain proper body alignment by engaging your core muscles and keeping your shoulders relaxed.

 

3.       Starting position: Start with your arms resting by your sides and your hands slightly below the water’s surface.

 

4.       Perform the movement: To do the water aerobics jumping jack, simultaneously raise your arms and legs out to the sides. Your arms should move above the water, and your legs should spread apart sideways.

 

5.       Return to starting position: Bring your arms and legs back to the starting position by lowering them simultaneously.

 

6.       Repeat: Continue performing the jumping jack motion in a controlled and rhythmic manner.

 

Image credit: Physical fitness 2302×2693 – – 492661 – Free stock photos – PxHere (Public Domain CC by 0)

 

Author: Sumana Rao | Posted on:
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Water Walking and Running

Water Walking and Running

These two are low impact and excellent exercises recommended for all age groups. These exercises help in building strength, endurance, and fitness.

 

Water walking steps:

 

1.       Stand in waist deep water: Position yourself in waist-deep water, either in the shallow end of the pool or using a pool that has a shallow section. Make sure you have enough space to walk freely.

 

2.       Proper body alignment: Maintain proper body alignment by standing up straight with your shoulders relaxed and core engaged.

 

3.       Begin walking: Start walking forward in the water, just as you would on land. Walk at a comfortable pace and swing your arms back and forth to add extra movement.

 

4.       Walking variations: You can mix up your water walking routine by trying different variations, such as walking backward, walking sideways, or walking while lifting your knees higher.

 

Water running steps:

 

1.       Stand in waist deep or chest deep water: For water running, you can stand in waist-deep water for a less intense workout or in chest-deep water for a more challenging experience.

 

2.       Focus on body alignment: Just like in water walking, maintain proper body alignment with your shoulders relaxed and core engaged.

 

3.       Begin running: Start running in place in the water, lifting your knees high and pushing off the pool floor with each step. Imagine how you will run on land but with the added resistance of the water.

 

4.       Running variations: You can vary your water running routine by trying high knees, butt kicks or running with wide strides.

 

Image credit: Peter van der Sluijs, CC BY-SA 3.0 <https://creativecommons.org/licenses/by-sa/3.0>, via Wikimedia Commons

 

Author: Sumana Rao | Posted on:
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Learn How Aquatic Exercises Helps In Total Body Conditioning

Learn How Aquatic Exercises Helps In Total Body Conditioning

If you are looking to take a break from your daily exercise routine and want to try something different, then try water aerobics. Water aerobics, also known as aqua aerobics or pool aerobics, is a refreshing, low-impact exercise performed in the water that offers multiple health benefits, including cardiovascular fitness, muscle strength, flexibility, and improves balancing act. Those individuals who suffer from fibromyalgia, osteoporosis, and suffer with balancing must try aquatic aerobics.

 

How does exercising in water burn calories? Water provides more resistance than the air and is more challenging. More resistance means your muscles are engaged more and helps to burn more calories in a short amount of time. Water buoyance gives extra support for joints and body. It helps to make a person work harder with less stress on the body.

 

Moreover, water aerobics is good for both summer and winter seasons – in summer you can work out in cool water and winter an indoor heated pool makes you feel comfortable to work out and always keeps you refreshed.

 

Distinct types of water aerobics exercises that all age groups can take part explained in next few slides.

 

Image credit : Image by macrovector on Freepik

 

Water Walking and Running

Water Walking and Running

Aquatic Jumping Jacks

Aquatic Jumping Jacks

Aqua Cycling

Aqua Cycling

Aquatic Flutter Kicks

Aquatic Flutter Kicks

Water Aerobics Dance

Water Aerobics Dance

Aquatic Yoga and Pilates

Aquatic Yoga and Pilates

Other Aquatic Exercises

Other Aquatic Exercises

Author: Sumana Rao | Posted on:
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DIY face mask sheet

Seven Homemade DIY Face Mask Sheet Recipes

Face mask sheets help to hydrate skin without much effort. For preparing sheet mask  all you need is clean cotton gauze or mask or sheet with few familiar herbal ingredients. Here are seven effective DIY face mask sheet recipes to target getting healthy skin.

For better skin tone we can use different home remedies. One popular remedy is face mask using different herbal ingredients. Turmeric, rose water, rose petals, hibiscus, Aloe gel, Mittani mitti, sandal wood paste are few examples  of herbs that help skin to stay healthy and glow. Another important use of facial mask is to rejuvenate skin tissue and to reverse skin age. Instead of using chemicals and premade skin masks, natural and homemade facial masks are gaining popular. To keep skin from drying during summer and winter one DIY face mask sheet is helpful.

For all these recipes you need cotton gauze or mask sheet. If you get plain gauze make eye and mouth holes.

1. Serum recipe: Get oil that suits your skin – jajoba oil, coconut, sesame, almond or olive oil are preferred. Collect skin care herbs such as – rose petals, Centella or gotu kola, chamomile, Echinacea, turmeric chopped root and place in a jar. Now, pour oil over the herbs and let it cover at least an inch. Seal the jar and let oil and herbs get infused for at least 3-4 weeks. Don’t forget to shake it daily. If you don’t want wait that long, then heat the infusion and extract the serum. Dip face mask sheet in the serum and place it on your face for an hour or so.

2. Oils recipe – If you prefer not to use many herbs, then dip DIY sheet mask in rosehip and cruelty free squalene oil (from olives, rice bran and sugarcane source) mix. Place the sheet on face for an hour or so.  Both rose hip and squalene oil have several health benefits including skin healing, preserving, anti-aging and moisturizing properties.

3.  Herbs : Aloe vera  juice combined with sandalwood powder, turmeric and rose water is good for skin. Dip DIY face mask sheet in this combination and place it on face for few minutes (half an hour to one hour).

4.  Hydrosols: Hydrosols or flower waters are produced by distilling fresh flower petals, leaves and roots. They are aromatic and similar to essential oils. When compared to essential oils their aroma is much softer. Get hydrosols of rose petals or rose geranium. Mix it with Aloe vera juice and watermelon rind extract. Dip DIY sheet in this mix and apply on face

5. Tea and lemon juice:  Prepare green tea and add lemon juice. If you prefer add little turmeric and mix well. Dip DIY sheet in this liquid and apply on face. Leave it for half an hour and rinse face. Green tea contains antioxidant that helps in rejuvenating skin cells and fights against premature aging of skin.

6.  Rice water, honey and turmeric: Collect rice water and add one or 2 tsp turmeric and honey, mix well. Dip DIY sheet and apply on face. Leave it for half an hour and wash face.

7. Cucumber and Aloe juice: Grind cucumber and prepare thin paste. Mix with Aloe vera juice and honey. Dip DIY sheet in this mix. Apply on face and leave it for an hour.

In all these treatments one can also replace DIY face sheet with cotton. Dip cotton ball in the respective liquid and spread cotton on your face. Take precaution to not touch the eyes with any liquids and mixes. If you are buying the sheet from outside then, buy reusable sheets to keep your cost low and it is environmentally safe too.

Inset photo credit: Photo by Sam Lion: https://www.pexels.com/photo/woman-in-face-mask-using-smartphone-6001482/  (cc by 0)

Image by Photo by Darina Belonogova: https://www.pexels.com/photo/a-close-up-shot-of-a-woman-with-a-sheet-mask-on-face-7520460/(Free for commercial use)

Author: Sumana Rao | Posted on: July 20, 2023
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Interactive with kids

Positive Interaction Helps Kids To Develop Self Esteem

Positive interaction with children results in strong relationship and creates nurturing environment. It helps kids to develop self esteem. There are different ways to create positive environment and to interact with kids.

Be present: without any type of distraction, listen to your child when she talks. Keep away the phone and spend quality time. Participate and engage in kids activities, play and take part in conversations.

Use of language: Use encouraging words, be supportive and be respectful when you talk to your child. Focus on kids strength, help to overcome weakness and give constructive feedback to build their strengths.

Listening: Your active listening gives child courage and encouragement. When child talks maintain eye contact, ask questions, and help child to express thoughts and feelings.

Exhibit empathy and understanding: You may not totally agree with child’s emotions, do acknowledge and validate the child’s emotions. By showing empathy to child experience will help them to understand situations better and help them to navigate through their feelings.

Decision making and encourage to be independent: Help child to make age-appropriate choices and decisions. Guide and provide opportunities to take responsibilities, to build experiences and to be independent.

Have fun together: Engage in activities and play with child. Often join them in their outdoor activities, projects, games and even imaginative play of child. These will create positive memories not just for child, for parents too.

Establish clear expectations: Establishing clear expectations and rules that are age and developmentally appropriate. Reinforce them consistently and periodically. This provides sense of security and structure in child’s life.

Celebrate child’s accomplishment: If child participates in activities, wins big or small – celebrate everything equally. Use praise, rewards, or small incentives to reinforce positive behavior. When you celebrate their accomplishment it helps to build self -esteem and motivates to achieve big.

Be patient and understanding: children while learning may make mistakes and it is common. Sometimes their behavior can be challenging or they may struggle in certain tasks. In these situations show lot of patience, approach calmly,  understand what is going on and guide child throughout learning process.

Practice active problem-solving: When there is a smaller problem encourage the child to find solutions to conflicts or challenges by involving in problem-solving discussions. Teach them effective way of communication and conflict resolution skills.

To build positive relationship through positive interaction, requires patience, genuine care and consistence efforts. Adapt your approach based on their age, personality, and individual needs. By fostering positive relationships, you can create a nurturing and supportive environment that promotes their overall well-being and growth.

Image credit: Image by Марина Вельможко from Pixabay (cc by 0)

Author: Sumana Rao | Posted on: July 18, 2023
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Raw guava mango salad

Raw Guava And Green Mango Salad

Guava and mango both are most loved fruits. Raw mango is used for making pickle, chutney, rasam and many other dishes. Unlike raw mango, raw guava is not much used in dishes. Ripened guava fruits are used for making juice, salad, jam etc. Raw guava has slightly sour taste and can be used for making a raw fruit salad with other fruits. Salads prepared using both raw guava and mango tastes good. You can add other salad vegetables to this.

This salad is good for weight loss program and diabetic friendly too. Click here to read how guava benefits our health. If you prefer you can eliminate raw mango from the ingredients and try guava and veggie salad! It tastes good too!!

Ingredients:

  1. Raw guava – One big – grated or cut into small pieces
  2. Raw mango – one big- grated or cut into small pieces
  3. Carrot – grated – one small
  4. Green chili- one
  5. Red or  yellow capsicum – one – cut into small pieces
  6. Mustard – ¼ tsp
  7. Asafetida- pinch
  8. Oil – for seasoning
  9. Salt – as per taste
  10. Lemon juice- 1 tsp
  11. Coconut – ¼ cup (grated)
  12. Ginger – ¼ inch (grated)
  13. Cilantro – chopped ¼ cup
  14. Curry leaves – few

Preparation:

  1. Wash and grate or cut guava into small pieces. Do not grate seed portion.
  2. Wash and cut mango to small pieces. You can grate mango if it is hard. If mango is soft do not grate as it releases juice and salad becomes soggy.
  3. Cut or grate carrot and cut other vegetables to small thin pieces.
  4. Mix guava, mango and all cut vegetables
  5. On medium heat prepare seasoning with mustard, green chili, hing, curry leaves and grated ginger.
  6. Add seasoning to salad, add salt, grated coconut and chopped cilantro
  7. Mix well and serve fresh during lunch or dinner.

Image credit: https://www.pinterest.com/pin/474707616974540827/ & https://lushepicurean.com/

Author: Sumana Rao | Posted on:
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Bedtime stories

Why You Should Be Telling Bedtime Stories To Children

As a parent there are many ways to bond with and help kids to learn and grow. Bedtime stories are fun and a good way to help children to be creative, learn and bond with parents. Studies show that bedtime stories hold great importance in a child’s development and overall well-being. Here are some reasons why bedtime stories are valuable:

Language and literacy development: Reading bedtime stories exposes children to a wide range of vocabulary, sentence structures, and storytelling techniques. It helps expand their language skills, enhances vocabulary, and improves their understanding of narrative structures.

Imagination and creativity: Bedtime stories stimulate a child’s imagination and creativity. Through engaging narratives, children can envision characters, settings, and events, fostering their imaginative thinking and creative abilities.

Cognitive and emotional development: Bedtime stories promote cognitive development by introducing new concepts, problem-solving situations, and moral dilemmas. They encourage critical thinking, empathy, and emotional understanding as children relate to characters and their experiences.

Bonding and connection: The shared experience of reading bedtime stories creates a special bonding time between parents/caregivers and children. It strengthens the emotional connection, enhances parent-child communication, and nurtures the parent-child relationship.

Relaxation and stress reduction: Bedtime stories provide a calming routine and help children wind down before sleep. The soothing and predictable nature of storytelling can reduce stress and anxiety, preparing children for a restful night’s sleep.

Cultural and social awareness: Bedtime stories often convey cultural values, traditions, and diverse perspectives. They expose children to different cultures, societies, and ways of life, fostering an appreciation for diversity and promoting social awareness.

Literary appreciation and lifelong love for reading: Regular exposure to bedtime stories nurtures a love for books and reading. It instills a positive attitude towards literature, encourages independent reading, and lays the foundation for a lifelong love of reading.

Improved listening and concentration skills: Listening to stories enhances a child’s ability to focus, concentrate, and follow a narrative. It develops their listening skills, attention span, and comprehension abilities.

Development of empathy and moral values: Bedtime stories often convey moral lessons, ethical dilemmas, and teach valuable life lessons. They help children understand the consequences of actions, develop empathy, and foster a sense of right and wrong.

Future academic success: Children exposed to bedtime stories tend to develop stronger reading and language skills, which can contribute to their academic success in the future. Reading comprehension, vocabulary, and critical thinking abilities acquired through storytelling positively impact their educational journey.

Incorporating bedtime stories into a child’s routine offers numerous benefits that extend beyond the joy of storytelling. It creates lasting memories, strengthens bonds, and nurtures a love for learning and literature.

Image credit: Image by Trung Phan from Pixabay (cc by 0)

Author: Sumana Rao | Posted on: July 13, 2023
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