FITNESS:

"Fitness" is a broad term that means something different

to each person, but it refers to your own optimal health
and overall well-being. Being fit not only means physical
health, but emotional and mental health, too. It defines
every aspect of your health. Smart eating and active living
are fundamental to fitness.

Being fit = physical health (body)

= mental health (mind)

= emotional wellbeing (spirit)

Fitness is a very personal term! Fitness is having a

healthy mind, body, and spirit to allow you to maximize
your potential and help others maximize their potential.
Your definition of fitness will be influenced by your
interests, physical abilities, and goals.

PHYSICAL FITNESS : the ability to carry out daily

tasks with vigor and alertness, without undue fatigue
and with ample energy to enjoy leisure-time pursuits
 and to meet unforeseen emergencies

MENTAL FITNESS : To think clearly and to make

decisions (mind’s ability to function )

EMOTIO NAL WELL-BEING : It is about recognizing ,

experiencing and managing a wide range of
thoughts and feelings in a constructive way. It is
having self awareness by knowing your limits,
knowing when to press pause and knowing when to
seek support, either from a friend or professional.
Staying in tune with your emotions helps you manage
stress and foster your mental health so you can
bounce back from challenging moments and
maintain balance. When you feel better, you perform
better- not just

Academically, but in all areas of life.

√ Physical +mental + emotional affects one another as our

bodies and minds are not separate. For example:
depression comes with headaches , fatigue and digestive
problems while anxiety can create an upset stomach .
Insomnia and restlessness have direct affect on one’s
concentration power.
 What are the different types of physical
fitness?
In terms of physical fitness, our capabilities can be put into
four categories: cardiovascular fitness, muscular strength,
muscular endurance, and flexibility/mobility. Body composition
can also be seen as a physical fitness component, but it isn’t
linked to a particular exercise; it just describes your body fat/
bone/water/muscle ratio. With physical fitness, you can excel
in one type and struggle with the other— an excellent reminder
to broaden our perspective a little when we talk about being fit.
People can have different levels of fitness in various
categories.

1. Cardiovascular fitness
Cardiovascular fitness is our body’s ability to deal with oxygen.
In particular, the efficiency with which our lungs and heart can
take it in, transport it, and use it to fuel our movements.
Activities that test and develop our cardiovascular fitness, or
cardio as we like to shorten it to, are things like running,
swimming, cycling, and most sports.

2. Muscular Strength

When we think about their muscles, it’s easy to think about

strength exclusively. Muscular strength relates to the amount
of force a muscle can exert. As our strength grows, the number
of these fibres increases and our muscle mass will increase
too. Strength lets us lift heavy. But, it’s not the only type of
muscular fitness.

3. Muscular Endurance

Muscular endurance is the amount of time our muscles can

work for without getting tired. The maximum force here is less
relevant, and it’s more about the prolonged demand our
muscles can deal with. Endurance lets us go for longer.

In real life, you need both muscular strength and muscular

endurance. It’s hard to have one without the other. The way you
train in the gym will determine which type of fitness you’re
developing more.

3. Flexibility/Mobility

Flexibility and mobility are grossly underrated elements of

fitness. They get neglected a lot. But without them, we’d be
unable to do all our bodily movements. Flexibility is the ability of
our muscles to lengthen. Mobility is our range of motion within
a joint. Maintaining good levels of these is integral to keeping
active and injury-free.

CO MPREHENSIVE FITNESS PRO GRAM:

 A well-rounded fitness plan addresses cardiovascular
fitness, strength training, core exercises, balance training,
flexibility, and stretching. By including these components,
a comprehensive fitness plan optimizes the body’s
functional capabilities, improves physical performance,
and reduces the risk of injuries.

Some of examples of comprehensive fitness programs are

aerobic exercise, strength training , flexibility , swimming ,
cycling and yoga .

Health benefits of exercise programs

An exercise program that is tailored specifically to your needs
is a great way to stay physically and mentally fit.
improved condition of the heart and lungs
increased muscular strength, endurance and motor
fitness
increased aerobic fitness
improved muscle tone and strength
weight management
better coordination, agility and flexibility
improved balance and spatial awareness
increased energy levels
improved immunity
increased physical confidence
reduced risk of chronic disease (such as type 2
diabetes and heart disease)
improved sleep
improved brain function and health
improved general and psychological wellbeing
greater self-confidence and self-esteem
improved social life.

YO GA –A WAY O F LIFE RELEVANCE TO

HEALTH AND WELLNESS:
o Yoga is not only a set of asanas, but it is the union of
body, mind and soul. It is a highly scientific practice
with deep understanding on how to keep one’s body
fit and mind calm and composed.
o O ne of the main benefits of Yoga & the practice of
Wellness is that it has no side effects , it helps
maintaining peace of mind, in boosting our immunity
and has so many positive affects on our body & mind,
much needed during this pandemic.

√ Yoga’s Physical Benefits

Builds Muscle Strength – Many yoga poses require you
to support the weight of your own body in new ways,
including balancing on one leg or supporting yourself with
your arms. Poses such as downward dog, upward dog, and
the plank pose, build upper-body strength. The standing
poses, especially if you hold them for several long
breaths, build strength in your hamstrings, quadriceps,
and abs. Poses that strengthen the lower back include
upward dog and the chair pose.
Improved Flexibility – Typically the first and most obvious
benefit of yoga, improved flexibility tends to be clearly
evident, even to beginners. Moving and stretching in new
ways helps to increase the range of motion and
lubrication, especially if you have pain in your joints and
spine, which is key to performing everyday activities with
ease as you continue to age.
Posture – When you’re stronger and more flexible, your
posture improves. Most of the standing and sitting poses
develop core strength because your abdominal muscles
are needed to help support and maintain each pose. With
a stronger core, you’re more likely to sit and stand tall.
Bone and Joint Health – It’s well known that weight-
bearing exercise strengthens bones and helps ward off
osteoporosis, and many postures in yoga require that you
lift your own weight. Yoga also can have a significant
effect on healthy joint function as certain poses promote
the release of fluids while strengthening the muscles
supporting vital joint systems.
Heart Healthy – When you regularly get your heart rate
into the aerobic range, you lower your risk of a heart
attack. While not all yoga is aerobic, if you do it vigorously
 or take certain classes, it can boost your heart rate into the
aerobic range.
Breathing – Most of us take shallow breaths and don’t
give much thought to how we breathe. Because most
forms of yoga involve deep breathing and attention to our
breath, lung capacity often improves. This, in turn, can
improve sports performance and endurance.

√ Mental Benefits of Yoga

Aside from the array of physical benefits, yoga also has some
great mental benefits. Unlike more traditional forms of exercise,
yoga’s incorporation of meditation and breathing helps a
person improve their mental well-being.

Stress Reduction – O ne of the best benefits of yoga is

how it helps a person manage the devastating effects of
stress. Physical activity is good for relieving stress, and
this is particularly true of yoga. Yoga’s quiet, precise
movements and emphasis on being in the moment can
also help by taking the focus off external stressors. Many
people leave yoga classes feeling less stressed than
when they came in.
Body Awareness – Doing yoga will give you an increased
awareness of your own body, as you are often called upon
to make small, subtle movements to improve your
alignment. O ver time, this will increase your level of
comfort in your own body, which can help with early
detection of physical problems or ailments and allow for
early preventive action.
Mental Calmness – Many of the breathing exercises
practiced in yoga have been developed to calm and tame
our seemingly endless stream of thoughts. This leads to
greater concentration as you work your way through each
pose— and, in most cases, a calmness that lasts the rest
of the day.

WHAT DO YO U MEAN BY
C O NSC IO USNESS:
Consciousness is the individual awareness of your
unique thoughts, memories, feelings, sensations, and
environments. Essentially, your consciousness is your
awareness of yourself and the world around you.
This awareness is subjective and unique to you. If you
can describe something you are experiencing in words,
then it is part of your consciousness.

The Four States of Consciousness—

Beyond the Waking State

√ Mandukya Upanishad (book) is the source of the

Hindu revelations about the Four States of C onsciousness
and defines these states as waking, dreaming, deep
sleep, and turya (the fourth state, which is the state of
enlightenment).
 √ In general, all Western science starts from the
reference of a waking state of consciousness but it is just
a relative and not absolute point of reference. The waking
state is not the ultimate absolute reality. The dream and
deep sleep states are a second and third dimension of
Pure Consciousness

1. JAG RUTI –WAKEFULNESS

For wakefulness, we have a word called jagruti. If you are in a
state of jagruti, it means you are awake. If ten people fell
asleep and they came awake, when they come awake, all of
them will not be equally awake. O ne person may be instantly
awake, another person may take two minutes, another person
will take an hour to wake up. Another person needs a strong
coffee, otherwise they will not wake up. Like this there are
different levels of wakefulness, too. This is jagruti. This
wakefulness is not consciousness.

2. SWAPNA –DRE AM
The next dimension of consciousness is called Swapna which
means a dream state. The five senses are inactive but mind is
active in imaginations and projections. A dream state is far
more vivid than the wakeful state for most human beings. It is
like going to a cinema. If you go to a cinema, the key factor in
the impact the cinema has on you is turning off the lights. If you
do not turn off the lights, the cinema will be no good, no matter
how well it is made. So a dream state is like a cinema. Turning
off the lights in our experience is the eyelids. If you close your
eyes, the lights should be off, the world should be closed. This
dream state is considered a more powerful state than jagruti.
Jagruti or wakefulness is important for performing action in the
world but for human consciousness, in terms of profoundness
of experience, a dream is always more profound than walking
on the street.

3. SUSHUPTI –DRE AMLESS / DEEPSLEEP

The next state is called as SUSHUPTI which means a
dreamless state, but there are dimensions of consciousness
that you are aware of. It is a totally dreamless sleep state, but
you are aware. There is no picturization or video running in
your mind, there are no people or words, but you are conscious
in your sleep. This is a very powerful state if you really want to
manifest something in your life. This is something to be
explored. In some senses it is similar to death.

4 . TURYA (THE FO URTH) –TRUE SELF (ATMAN)

o The last state is called turya. This is consciousness,
where there is no memory involved of any kind. In the
Yogic sciences, we are looking at consciousness
essentially as an intelligence beyond memory. Memory is
considered a boundary. This is one person and that is
another person, simply because this embodies one kind of
memory and that embodies another kind of memory.
Memory does not mean just what I remember and you
remember. There is genetic, evolutionary, elemental,
atomic, karmic, inarticulate and articulate memory.
o These different dimensions of memory are playing on a
daily basis. For example, today, if we eat dog food, we will
not become dogs. Something within us remembers, no
matter what you eat, this has to be transformed only into a
human being – the evolutionary memory is absolute.
o People think that their thoughts are free. This is a joke
because your memory is determining everything. In one
word, we call this karma. Karma is the residual impact of
all the memory that you have. It is impacting your every
thought, emotion and action. The very way you sit, stand,
breathe, understand and perceive life is determined by
this memory. But there is an intelligence beyond memory
which we call as turya or chitta. This is consciousness.

FIVE LAYERED CO NSCIO USNESS O F

AN INDIVIDUAL
√ “Pancha Kosha,” which literally translates to “five
sheaths” or “five coverings.” It offers a holistic
perspective on the layers of human existence, guiding
spiritual aspirants towards self-realization and inner
harmony.

√ The idea behind Pancha Kosha is that our true self or

Atman is enveloped by five distinct layers. Just as peeling
an onion reveals its innermost core, delving through these
layers leads one closer to their true essence or spiritual
 self.

1. Annamaya Kosha (Physical layer):

This is the outermost layer, representing the physical body.

‘Anna’ means food, suggesting that this sheath is nurtured by
food and eventually returns to the earth

2. Pranamaya Kosha (Layer of Energy):

Just beneath the physical layer is the energy sheath, which

represents the life force or Prana. It governs our vital
physiological functions, like breathing and digestion

3. Manomaya Kosha (layer of emotions):

This sheath encapsulates our mental and emotional states. O ur

feelings, thoughts, and sensory experiences reside here.

4. Vijnanamaya Kosha (Intellectual/Wisdom/knowledge layer):

This is the realm of higher intellect, wisdom, and intuition. It

governs discernment and inner understanding. Through
advanced yogic practices and introspection, one can tap into
and nurture this sheath.

5. Anandamaya Kosha (Layer of Bliss):

The innermost layer represents pure consciousness and bliss.

It’s where the individual soul resonates with universal
consciousness. Deep meditative states and true spiritual
experiences help one connect with this blissful sheath.

In conclusion, the Pancha Kosha offers a blueprint for spiritual

growth and self-awareness. By understanding and nurturing
each sheath, one embarks on a transformative journey, moving
closer to their true essence.

SLE E P IMPACT O N YO UR
HE ALTH:
√ The way you feel while you're awake depends in part on
what happens while you're sleeping. During sleep, your
body is working to support healthy brain function and
support your physical health. In children and teens, sleep
also helps support growth and development.

√ The damage from sleep deficiency can happen in an

instant (such as a car crash), or it can harm you over time.
For example, ongoing sleep deficiency can raise your risk
of some chronic health problems. It also can affect how
well you think, react, work, learn, and get along with
others.

Mental health benefits

 A. Sleep helps your brain work properly. While you're
sleeping, your brain is getting ready for the next day. It's
forming new pathways to help you learn and remember
information.

B. Studies show that a good night's sleep improves learning

and problem-solving skills. Sleep also helps you pay
attention, make decisions, and be creative.

C. Studies also show that sleep deficiency changes activity

in some parts of the brain. If you're sleep deficient, you
may have trouble making decisions, solving problems,
controlling your emotions and behavior, and coping with
change. Sleep deficiency has also been linked to
depression, suicide, and risk-taking behavior.

D. Children and teens who are sleep deficient may have

problems getting along with others. They may feel angry
and impulsive, have mood swings, feel sad or depressed,
or lack motivation. They also may have problems paying
attention, and they may get lower grades and feel
stressed.

Physical health benefits

Sleep plays an important role in your physical health. Good-
quality sleep:

Heals and repairs your heart and blood vessels.

Helps support a healthy balance of the hormones that
 make you feel hungry or full (leptin): When you don't get
enough sleep, your level of ghrelin goes up and your level
of leptin goes down. This makes you feel hungrier than
when you're well-rested.
Affects how your body reacts to insulin: Insulin is the
hormone that controls your blood glucose (sugar) level.
Sleep deficiency results in a higher-than-normal blood
sugar level, which may raise your risk of diabetes.
Supports healthy growth and development: Deep sleep
triggers the body to release the hormone that promotes
normal growth in children and teens. This hormone also
boosts muscle mass and helps repair cells and tissues in
children, teens, and adults. Sleep also plays a role in
puberty and fertility.
Affects your body’s ability to fight germs and
sickness: O ngoing sleep deficiency can change the way
your body’s natural defense against germs and sickness
responds. For example, if you're sleep deficient, you may
have trouble fighting common infections.
Decreases your risk of health problems, including heart
disease, high blood pressure, obesity, and stroke.

Foods That Can Hurt Sleep

Research studies have found that certain foods, drinks, and
ways of eating may lead to less sleep or lower quality sleep.
These are foods and diets that may contribute to worse or less
sleep:
 Foods and drinks containing caffeine
Foods and drinks containing alcohol
High-fat foods, especially saturated fat
High-sugar foods
Foods low in tryptophan
Diets low in fiber
Diets high in carbohydrates and low in fat
Also, skipping meals and snacking between meals or after
dinner may reduce sleep quality and quantity. Eating too much
food or too close to bedtime may also interfere with healthy
and sound sleep.

How to E at Better for Sleep

Try these research-backed tips to see if food and nutrition can
improve your sleep:
Consume a balanced diet: A balanced diet contains
adequate amounts of three types of macronutrients:
carbohydrates, fat, and protein. In terms of carbohydrates,
whole grains are preferred over simple carbohydrates and
highly processed grains, as they are healthier and may
improve sleep. Studies have also found that consuming
too much or too little protein can negatively impact sleep.

Eat your fruits and vegetables: A balanced diet should

also contain ample fruits and vegetables. Eating an
adequate amount of fruits and vegetables, that is high in
fiber and vitamins, has also been linked to better sleep.

Eat at regular times: The timing of when a person eats

meals can impact their circadian rhythms, which also
influence when a person wants to be asleep or awake.
Eating late at night or within two hours of sleep may lead
to less restful sleep. Irregular meal times may also impact
sleep and are associated with higher rates of obesity.

Avoid sleep disruptors: C affeine has been found to

disrupt sleep, even when consumed six hours before
bedtime. Caffeine can be found in tea, coffee, soda,
energy drinks, and chocolate. Alcohol is another sleep
disruptor. Though it may help some people fall asleep
faster, ultimately, alcohol can lead to lower quality sleep
and more frequent overnight awakenings.

Avoid night time acid reflux: Acid reflux can disrupt a

person’s sleep. Eating certain foods in the evening may
make acid reflux more likely. These foods include spicy
foods, fried foods, high-fat foods, and junk foods. Avoiding
these foods and avoiding eating in the two hours before
bed may help a person avoid acid reflux at night and the
poor sleep associated with it.