INFOGRAPHIC: Diabetes in a Nutshell

With World Diabetes day coming up (14th November), we felt that it would be a good idea to identify the primary risk factors which can cause diabetes, the main warning signs and ways to reduce your risk. Please share this infographic with those you know!

Diabetes in a nutshell
Diabetes in a nutshell

Any more tips we have missed? Tell  us in the comments section and have a healthy week!

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Disclaimer: The views shared in this blog are based on the macro economic conditions & industry status quo as per the time of publishing.

Must Have Workout Music for 2014: Our Favorites

Need to get into the mood to workout? It’s a brand new week,  so it makes sense to start with some strong tunes. Studies show that listening to music improves motivation, enhances strength, endurance and motor coordination. With that in mind, here is a compilation of the best workout songs which we discussed among ourselves, take a look:

Woman Jogging

Right Here, right now-Fat Boy Slim

Feel this Moment- Pitbull ft. Christina Aguilera

Cant Hold Us- Mackelmore ft. Ryan Lewis

Thunderstruck- AC/DC

Get Lucky-Daft Punk

I Gotta Feeling- Black Eyed Peas

Bodies-Drowning Pool

The Monster-Eminem ft. Rihanna

Radioactive-Imagine Dragons

Happy-Pharell Williams

Bang Bang-Jessie J ft. Ariana Grande & Nicki Minaj

All About That Bass-Meghan Trainor

Girl on Fire- Alicia Keys ft. Nicki Minaj

Don’t you Worry Child-Swedish House Mafia

Remember the Name-Fort Minor

Levels- Aviici

I Want more songs: Lets be frank, this is just a sample of music which ‘works’ for us, and is therefore not an exhaustive list. If you are looking to more tunes, check out Men’s Fitness and, who conducted some nifty research with Spotify to  see hear what you listen to during your workouts and yes, they have segmented it by workout type!

Got any songs you can add to this list? Tell us in the comments! In the meantime, subscribe for more awesome articles and enjoy your workout!

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Disclaimer: The views shared in this blog are based on the macro economic conditions & industry status quo as per the time of publishing.

Source: Cohen, I, Pump your Playlist with Music that Motivates: What music you choose could make a difference in your workout, Muscle and Fitness, [Accessed 6th October 2014].

8 Smarter Ways to get a Cheaper Life Insurance Premium

If you are like most people, chances are you want to pay a smaller premium. After all, it a Rupee saved is a Rupee earned (or in this case, lots or Rupees!). We spoke to our insurance underwriters and asked them how customers can get save on their insurance premiums. This is what we found:

1) Age: If you are a young person, there is a better likelihood that you will pay a lower premium as we assume that you have many years of healthy living ahead of you (more on that in a minute).

2) Gender: Sorry gentlemen, but on average, women live a lot longer than men. As a result, being a female can lower your premium as it is perceived that women are more likely to live longer due to their genetic makeup, a better understanding of their bodies and a lesser tendency to engage in risky behaviour.

3) Occupation: Most of us who work in the office should not need to worry here, but if you happen to be employed in a risky line of work (ie: deep sea diving, the armed forces etc), your premium will be a lot higher. In fact, some insurance firms can decide to deny coverage to certain professions due to the high tendency of an accidental death.

4) Personal Habits and Lifestyle: If you are a smoker or tend to indulge in excessive consumption of alcohol, expect to pay more as you will have a higher health risk and a shorter life expectancy. Furthermore, if you like spending time racing fast cars at the Speedrome, go skydiving or engage in otherwise risky hobbies, you will need to spend more on your premium than say, someone who likes to hangout with their friends at the local coffeehouse.risk5) Health: Here is another reason to start exercising -It can lead to a cheaper life insurance premium. If you are overweight, it makes you seem as a liability due to the multitude of unfavorable health conditions (ie: diabetes, high cholesterol and heart disease).  Its a simple message-lower your weight, lower your premium.

6) Driving Habits: Your driving record is pretty significant. If you have met with accidents, multiple speeding violations, or have been caught driving under the influence of alcohol, you are considered an unsafe driver. As a result, do your best to ensure that you have a clean driving record and reap the rewards via a smaller premium.

7) Residence: You will end up paying a higher premium if you happen to live in a particularly rough area, or built your house in an area which is prone to say, heavy flooding or is located in an otherwise hazardous area.

8) The Actual Policy: Seems obvious, but really look into your policy and determine if its perfect for you. Some aspects of a policy may not apply to you, so make sure you shop around before you decide to make a final decision.

Liked this article? Subscribe for more tips, and leave a comment below!

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Disclaimer: The views shared in this blog are based on the macro economic conditions & industry status quo as per the time of publishing.

How To Start Exercising: 5 Easy Steps to a New You

If you are one of the many individuals who are looking to improve your physical well being, but don’t know how to get started, this is the article for you.

 Step 1. Make a Written Commitment

Too many people decide they want to start working out and may begin to hit the gym on a Monday, but when Friday rolls around, you don’t see them anymore. Why? There is a serious lack of commitment. Its very important to know why you want to work out and to quantify your goals. The Dominican University conducted a study and found something astonishing:

“people who wrote down their goals, shared this information with a friend, and sent weekly updates to that friend were on average 33% more successful in accomplishing their stated goals than those who merely formulated goals.”

That’s right, its as simple as that. So if you are looking to get healthier but you have been putting it off, the time to act is now.  Grab a piece of paper and write down your goal (ie: lose 25 pounds by the end of 2014, go to the gym 5 times/week, run 1Km in 8mins) and sign the paper. Pass on this information to a friend who will support you and keep them informed about your progress on a weekly basis.

TIP: If you can find a friend with the same fitness goal as you, it will provide you an added incentive to workout as you will be able to assist each other in achieving your fitness goals.

Step 2. Assess yourself

The vast majority of individuals should be able to take up walking with few side effects. However, if you are closer to your 40’s, the Harvard Health Department recommends that you speak to a doctor if you have dizzy spells, high blood pressure, diabetes, a history of heart disease and/or respiratory issues such as asthma.

Step 3. Watch your food

Exercising is about balance. Your input (food consumed) should be equal to your output (calories burned via exercise). A lot of us in the subcontinent consume a lot of rice and exercise less, which results in weight gain. The solution? Eat less, preferably brown rice which has more nutrients. Make it a point to eat ‘clean’, unprocessed food with a healthy serving of vegetables. Furthermore, watch your intake of sugary drinks and substitute them with water instead.

TIP: Its hard to eat healthy all the time, so give yourself ONE cheat day a week to reward yourself.

healthy food

Step 4. Get Active

Depending on your level of fitness, take it easy on your first day. Here are specific tips on how to do so depending on your workout.

4.1 Weight loss

If you haven’t exercised in a long time, take it slow with a 10-15minute walk.The idea behind this is to build an aerobic base and warm up your body, while minimizing your risk of injury. If you are looking to lose weight, gradually increase your walking time to 25-30 minutes and if possible, a full hour. Small increases in the intensity of your workout will see you accomplish more than if you decided to start walking an hour from the outset.

TIP: For those who like their statistics with a dash of style, look into activity trackers. Find The Best has a helpful guide to help you select a tracker based on price, sleep quality, calories burned, heart rate, battery life, software compatibilities etc.

get active

4.2 Weight training

If you are new to this, it’s always recommended to speak to a professional trainer. They will help you select a program based on your needs, assist in managing your workout time more efficiently and motivate you along the way. Some gyms will allow you to book a personal training session, make use of it at least once or twice a month to ensure you are staying in line with your goals and lifting weights with the proper technique.

 TIP: Use weight lifting gloves if you intend to use weights often as they provide a better grip and leave fewer calluses on your hands.

4.3 Yoga/Flexibility training

If you are new to yoga, or haven’t been involved in classes for sometime, take it easy and join a yoga class. Yoga is an ancient art which improves flexibility, lowers blood pressure, improves posture and breathing to name a few of its benefits.

TIP: If you are new, try to make friends or persuade a friend to join you.

Note: Its imperative that you take part in an activity that you enjoy, as you will have more fun and improve your fitness. If none of these options work for you, look into alternatives like boxing, cycling, swimming, martial arts, zumba classes etc.

Step 5. Measure your progress and repeat

If you followed step 1, this becomes easier as you will have made tangible goals, so you should be able to check your progress. For example, if you are looking to build muscle, you can assess if you are on track by measuring your increase in muscle percentage or how much you can bench press (as compared to when you started). Similarly, if you are looking to lose weight, you can see if you are gradually progressing to your goal by monitoring your weight on a regular basis.

And there you have it, 5 ways to a fitter you. If you have any more tips, let us know in the comments. Don’t forget to subscribe to our blog!

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Disclaimer: The views shared in this blog are based on the macro economic conditions & industry status quo as per the time of publishing. The information contained in this article is only for educational purposes and should not be used as a substitute for consultation with a licensed health/fitness professional.