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Sandeep Mall

10 Jan, 9 tweets, 2 min read

Lets talk Fitness goals and best practises.
1. Be in it for Long Term. Fitness should be part of your life for decades to come. Realize that fitness should be a lifetime commitment with ever-changing goals and expectations, and it should help you live a longer, healthier life

2.Your exact nutrition plan will depend on your goal and health status, but have more fruits and vegetables in your diet, along with plenty of protein and complex carbohydrates. Limit your junk food.

3.Monitor your Blood Pressure, Cholesterol, sugar and Resting Heart rate. Always. These parameters are very important to monitor. Health and longevity are extremely important and should be everyone’s priority.

4.Your main fitness goal should be consistency. Showing up for workout is winning half the battle. Know your program based on your goal. Seek professional help. And then follow it to the tee. As you mature make efficient tweaks to your routine.

5. Work on your flexibility and mobility. With bad flexibility you will be prone to injuries. You will realise the importance of this as you age. Make sure all your body parts are being worked upon.

6. Sleep Well. A 7-8 hours sleep is necessary for a healthy life. Make a sleeping routine. Going to bed on time is the most important part of that routine. Stay off screen couple of hours before going to sleep.

7. Make your fitness goals measurable and time bound. And ensure they are attainable. Don’t have something like losing 15 kgs in 3 months. Even if you achieve that you will bounce back. Make smaller goals to accumulate to a larger goal.

8. Get out of your comfort zone. Once a while try something that you are afraid of. If you are not a runner, go running more. Accomplishing something that you’re not already successful at is the best way to challenge yourself.

9.Focus more on forming healthy habits than goals. It’s easy to get caught up in results and what others are doing, but it’s more beneficial to focus on what sort of habits bring about the results you want. If you have to look at others see their habits. #gettingfitterwithSandeep

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More from @SandeepMall

Sandeep Mall

@SandeepMall

9 Jan

Let me share this interesting story of this Encyclopaedia &our book shelf. A very long time back while walking in Washington with my cousin came across this garage sale and picked up this Encyclopaedia for 10 USD. It was too heavy to fly them back home and left them at my cousin.

It stayed there for couple of years and then when my cousin moved back to India it came in their container. Couple of years it stayed at their home in Pune and then I got our logistics people to get it transported home. And got this almirahs made to keep them.

No one ever opened these volumes but one day my younger son picked up one and found 5 -20 USD bills inside them. And then he opened all of them and in another he found 10 - 20 USD bills. So total 300 USD were there inside these volumes. You always gain by reading

Read 4 tweets

Sandeep Mall

@SandeepMall

3 Jan

I have received a number of messages essentially saying: Sourav and Remo Dsouza had heart attack during Gyming. Does it mean exercise is bad for heart? Should we be careful during walk or run?

I would like to quote the Stanford Runners study which was done on 500 people over decades. There were runners there and also people with sedentary lifestyle. Every death or illness that happened to the group was recorded and to sum up the extensive study

The healthy non runners died at increasingly fast numbers than runners. The non runners died of heart disease twice, cancer twice, Neuro disease thrice that of runners. In fact they were ten times more likely to die of infections like pneumonia.

Read 7 tweets

Sandeep Mall

@SandeepMall

2 Jan

There's a reason why for centuries exercise has been the go-to prescription for vitality. Yes, exercise improves blood flow. Yes, it improves lung and heart health. Yes, it gives us bigger, stronger muscles.

But more than any that-and indeed, what is responsible for much of that-is a simple thing that happens at a much smaller scale: the cellular scale. Those who exercise have longer Telomeres.

Those with Just half an hour of jogging five days a week have telomeres that appear to be nearly a decade younger than those who lead a sedentary lifestyle.

Read 4 tweets

Sandeep Mall

@SandeepMall

29 Dec 20

There is age discrimination rampant during hiring. Older people are viewed as burden. I believe it’s untrue at least for management and leadership positions. Educated older people now use technology as frequently as younger people. Every aspect of job gets better as we age.

Don’t forget this is the generation which invented supersonic jet and personal computer. Most companies retire their people in 60s. This is not a good idea. People are investment. With rising awareness on fitness people live mental and physically healthy well in their 80s.

And the more we employ the older people, the more we save on pension. One day most of the countries will become bankrupt paying pensions as life becomes longer and in few decades more than 50% people will be living for 100 yrs. Imagine paying pension for 40 years post retirement

Read 5 tweets

Sandeep Mall

@SandeepMall

29 Dec 20

Many people say they feel drained after exercise. Training should always leave u better than when you started. If not, some things are wrong. Possible reasons could be
1) Hydration. Not drinking enough water during your exercise. You should drink at least 500 ml water

2) Failing to fuel yourself properly. Training fasted on weight training or HIIT days. Being on very low carb diet. Pay attention to your nutrition and hydration
3) Doing the wrong kind of exercise- Not all exercises are equal and meant for everyone.Everyone..

..is not built to do same exercise. Body weight HIIT sessions and boot camps are designed to wreck you. How much u sweat, how heavy u breathe are no signs of effective workout. If it’s weight training session leave couple of reps in the tank. U don’t have to lift to fail

Read 7 tweets

Sandeep Mall

@SandeepMall

27 Dec 20

So about the fitness challenge. It will happen on 2nd -8th Jan. You have to do one 60 minute activity all these seven days. You can do any activity of your choice
1) Walk 5 kms
2) Run 8 kms
3) Cycle 15 kms.

These must be completed in a maximum of 60 minutes everyday & in one go. You can do walking one day , running the other or cycling whatever but must finish the distance in 60 minutes to be counted as activity.

How to Participate:
Start a thread on your timeline ‘I take up the #gettingfitterwithsandeep challenge.” And share the progress on that same thread everyday. Make sure you upload the activity screenshot along with the tweet everyday and tag me.

Read 6 tweets

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