KT for Good: She packs a punch to stay in sound health

In Part 7 of our Health Matters series, we tell you the story of a Dubai girl who is hooked to kickboxingin a bid to stay fit.

Jyotsna Kanjhan is not a professional fitness trainer but she makes it a point to stay fit. The 28-year-old, who has spent most of her life in Dubai, says that UAE's lifestyle was one reason why she started paying special attention to her fitness and health.
"After I turned 24-25, my metabolism slowed down and I started gaining weight," she told Khaleej Times. "I started looking different," she said.
But it was not until she was motivated by someone that Jyotsna started taking fitness seriously two years ago. "My niece is into fitness and she does kickboxing," she said.
Egged on by her, Jyotsna took one class of kickboxing and fell in love with the activity. "I went and I enjoyed it. All other activities, I was not enjoying much," she said.
And like all things one enjoys doing, Jyotsna, too, stuck to kickboxing. "I started off doing it sporadically but now for the past year, I am doing it rigorously," she said. "I try and do it every day which sometimes is not possible. However, I do it at least four to five days a week for sure," she said.
While kickboxing kept her physically active and fit, Jyotsna realised that a healthy diet, too, played an important part in maintaining overall health.
"I try and eat healthy.have been trying to cut down on rice and chappatis," she said. With her diet and exercise regimen, Jyotsna lost 10 kis in 10 months.
She now stands at 51 kilos and maintains an ideal BMI with a height of 5'2. "I was around 61 before I started taking of my diet and fitness," she said.
Jyotsna advice to all people is to take control of their health and work towards staying fit for a longer and healthier life. "Once you love what you are doing, it becomes easier to enjoy that task. So look for the right kind of exercise which you can enjoy," she said.
asmaalizain@khaleejtimes.com

What's your favourite activity?
Aerobic: Usually the core of any fitness programme, it includes periods of continuous movement. Examples include swimming, running and dancing.
Strength: Helps increase muscle power and strength. Examples include resistance training, plyometrics, weight lifting and sprinting.
Calisthenics: Basic body movements done without gym equipment and at a medium aerobic pace. Examples include lunges, sit-ups, push-ups
and pull-ups.
High-intensity interval training (HIIT): Includes repetitions of short bursts of high-intensity exercise followed by low-intensity exercises or rest periods.
Boot camps: Timed-based, high-intensity circuits that combine aerobic and resistance exercises.
Balance or stability: Strengthens muscles and improves body coordination. Examples include Pilates, tai chi poses and core-strengthening exercises.
Flexibility: Aides muscle recovery, maintains range of motion and prevents injuries. Examples include yoga or individual muscle-stretch movements.

Checklist
It's important to consider a few things before you start an exercise routine.
1. Check your health
It's important to consult your doctor and get a physical medical examination before starting an exercise routine.
2. Make a plan and set realistic goals
Once you decide to start exercising regularly, try to create a plan that includes attainable steps and goals. Start with a plan of easy steps to follow. Then you can continue building on it as your fitness level improves.
3. Make it a habit
Another key component of exercise success is to stick to your routine.

How to stay motivated
The key to staying motivated and making exercise a habit is to have fun while doing it.
This allows you to not dread having to exercise.
Joining a gym or group fitness class like yoga or Pilates, hiring a personal trainer or doing team sports are also good ideas to increase motivation and enjoyment.
Working out as a group or with a friend can also assist in maintaining accountability and motivate you.
Why exercise?
. Regular exercise has been shown to significantly improve your health.
. Its greatest benefits include helping you achieve and maintain a healthy body weight, maintain muscle mass and reduce your risk of chronic disease.
. Research has also shown that exercise can lift your mood, boost your mental health, help you sleep better and even enhance your sex life. It can also help you maintain good energy levels.
Go slow at the start
1. Stay hydrated
Drinking fluids throughout the day is essential for maintaining healthy hydration levels especially when exercising in hot temperatures.
2. Optimize your nutrition
All food groups are necessary to sustain healthy energy levels and get the most out of your workout. Carbs are particularly important, as they can fuel your muscles before exercise. 
3. Warm up
It's important to warm up before your workout. Doing so can help prevent injuries and improve your athletic performance. Start your workout with some aerobic exercises like arm swings, leg kicks and walking lunges.
4. Cool down
Cooling down is also important because it helps your body return to its normal state. Some cool-down ideas include light walking after aerobic exercise or stretching after resistance training.
5. Listen to your body
If you feel pain or discomfort while exercising, stop and rest before continuing. Pushing through the pain is not a good idea, as it can cause injuries. Also, remember that working out harder and faster is not necessarily better.

• KT For Good