Run&Bee Week 39 / 23.2.2019: India Inc. motivated to be more active to get fit for their familiesExtended version

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I would have never guessed that half of India Inc. employees would want to be more active to get fit for their families, as compared to a quarter who would for their own personal goals. That’s what Dr Divya Parashar and I found on a survey done at the Knowledge Conclave of Global Association for Corporate Services (GACS) focusing on Travel, Tourism and Hospitality as part of white-paper for Corporate Wellness Program we co-authored.

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To me that is a very selfless motivation, putting our loved ones before our own selves, something that’s been ingrained in the Indian culture, even though as a society, once in a while, we tend to lose our path. But it goes back to the philosophy of ‘being your own best friend’. Only then will you be of any good to anyone around you, including your loved ones.

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Once you focus on yourself and be your own best, better than what you were the day before, rest will just make sense and fall into place.


As we gleaned over the responses, responses to two questions caught my attention. 52% of the participants were advised by a healthcare professional to modify their lifestyle (e.g., exercise, diet, and sleep). 51% of those had done nothing about the restructuring suggested. Furthermore, it was fascinating to learn that 56% of respondents were of the opinion that they would not suffer from any chronic conditions like heart diseases, cancer, diabetes, stroke, psychological disorders etc. What are all these responses telling us? That these individuals felt the need to get fit, were willing to pay to participate in wellness programs, had insightful suggestions on what a wellness initiative should comprise of, mainly an emphasis on physical exercise at workplace and outdoors, mental health, team building and communication, and yet there was a lag in intention, commitment, and action.


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The barriers that existed in prioritizing wellness were ones I have heard of before: Over 40% of the employees suggested that time was the major barrier stopping them from being as active as they would have liked. Only 18% lacked the motivation or the initiative to kickstart a journey of well-being, and 12% mentioned family as a reason. It is well understood that when a family as a unit commits towards overall fitness and well-being, a successful outcome is expected.


All it takes is one tiny step today towards committing ourselves to a better version of us, towards fitness and health, and we are off to a good start.

So why not address “lack of time” as an excuse today?

The trick is to start using the time spent traveling and also simple exercises that can easily be done any time, any where.

Some simple exercises have been suggested below that can easily be incorporated.

Week 4

This program is intended for fence sitters and beginners, which focuses on building a solid foundation.

1. Breathe: Throughout the day, every hour, for a minute take long deep breaths in and out. Once you get used to controlling your breathing while sitting or standing, you’ll be able to better with it while walking or running.

2. Time on feet: On 3 alternate days a week, walk non-stop for 30-45 min at a comfortable pace. On other alternate days, walk for 3 min followed by 3 min of slow jog. Repeat walk again followed by run for 4-5 times. Move at a pace which makes you breathless but you are able to complete the task at hand. While walking, focus is on recovering for the run.

3. Heel Raises: Imagine you are a puppet being pulled up by a string. Slowly raise both your heels, standing on your toes. Slowly come down. Do 20-25 repeats, 4-5 times a day.

4. Squats: Have a stationary half a foot behind you. Slowly sit down, as soon as you touch the chair, slowly get up. And do 20-25 repeats, moving slowly. 4-5 times a day.

5. Wall push-ups: Stand facing the wall, which is a foot away. Relax your shoulders and raise your arms up leaning on the wall. Keeping your back straight, bend your elbows and slowly do wall push-ups. Do 10-20 repeats. 3-4 times a day.