We at Choithrams value your loyalty to our brands and stores. As we take care of your food needs we also want to remind you of the value of a healthy lifestyle. Here are some tips on exercising and time management.

Below are some tips on how to incorporate a quick 15-minute work out into your daily routine. For which you don’t have to visit your gym or even change into work out clothes:

Aerobics:10minutes
The ideal time span for basic aerobic movements is at least 10 minutes of continuous aerobic activity, be it going for a walk, or on the treadmill, stair climbing, bike riding, exercising on the elliptical machine. The idea is to increase your heart rate so that more calories are burnt up while you go through all your daily chores as well. However the trick is to start comfortably and keep increasing your level of activity in terms of pace and effort put in.

Abdominal exercise: 1 minute
Lay on an exercise mat or the floor with your back flat, your knees bent to about a right angle, and your feet flat on the floor. Pull your chin up to your chest and keep it there, and extend your arms and hands, with your fingers pointed toward the tops of your knees. Now slowly lift the shoulders off the mat four to six inches, bringing your hands to your knees, and come back down. This movement of half bent-knee sit-ups should be repeated as many times for a minute.

Strength moves: as a Beginner follow this for 3 minutes: Use dumbbells to do these three moves, selecting the weight so that 10 to 15 repetitions of each exercise is fatiguing.

Chest press Lay your back flat on the floor and arms extended out to your sides, bent at a right angle from the elbow, forearms pointed toward the ceiling, hands holding dumbbells. Press the weights up toward the ceiling, fully extending arms, then lower. Do 10 to 15 times.

Curls Stand with feet shoulder-width apart, arms straight down at your sides, palms facing the body, holding dumbbells. Bend arms at the elbow, keeping upper arm still but raising the weight to the front of the shoulder. While lifting the weight, rotate till the palm of your hand faces up during the curl; slowly lower weight. Do 10 to 15 times alternating on each side.

Shoulder raise Stand with arms straight down in front of you, palms facing together, holding dumbbells. Keeping elbows slightly bent, raise your arms straight out to your sides, so you look like a large letter “T;” slowly lower weight. Repeat 10 to 15 times. (Note that you may use substantially less weight for this than for curls or chest press.)

Advanced: Eventually try incorporating a few more exercises to this 3-minute routine.

Pull-ups Place hands slightly wider than shoulder width on a pull-up bar, palms facing forward. Pull your chin up to the height of the bar, and lower slowly. 10-15 repetitions.

Dips Place hands on parallel bars, with arms straight up, supporting your full body weight. Lower until elbows are at a right angle, then press back up. 10-15 repetitions.

Chin-ups Place hands slightly wider than shoulder width on a pull-up bar, palms facing back. Pull your chin up to the height of the bar, and lower slowly. 10-15 repetitions.

Increase Flexibility: 1 minute
Side bends. Stand tall, feet shoulder width apart, hands on hips. Then reach up to the sky with the left hand, bend to the right from the waist, bringing the left hand and arm overhead and reaching to the right. Slowly return to start with hands on hips, then bring right hand up and lean and reach to the left. Continue alternating, reaching and leaning to the opposite side with each hand, with the arm fully extended, for 30 seconds.

Sit and reach Sit upright on the floor with legs straight in front of you. Extend your arms straight, reaching toward your toes, and gently lean forward. You do not have to reach your toes—just stretch to the point that you feel a gentle tension, but no discomfort. Hold for 30 seconds, and then relax.