Expert tips to stay healthy and fit as the season changes

If everyone around you seems to be battling a wayward cough or flu it could be more than the cityrsquos pitiful AQI levels to blame The transition from winter to summer brings with it a host of implications for your body mdash from increased susceptibility to respiratory illnesses such as colds and flu to exacerbating existing conditions such as asthma to triggering allergies It can also disrupt your sleep patterns and affect your energy levels But if you spend most of your day sitting at a desk the effects of a sedentary lifestyle including stiff muscles low energy and that constant strain on your back and shoulders can feel even more pronounced warns Shimpli Patil head nutritionist and lifestyle expert at Luke Coutinho Holistic Healing Systems She adds that rising temperatures also come bearing new concerns mdash fatigue dehydration sluggishness mdash all of which can impact focus and productivityShimpli PatilEat for changePatil refers to a condition known as lsquositting diseasersquo a consortium of symptoms that directly result from prolonged hours at the desk These include poor circulation weaker muscles and disrupted digestion ldquoPoor posture from prolonged sitting also strains the spine leading to chronic back pain and reduced mobility over time Rising temperatures further slow metabolism and increase dehydration risk leading to fatigue and reduced cognitive functionrdquo she notes However small and mindful adjustments can counteract these effectsIncorporate yoga in your routine and Take breaks between exercise routines Representation picsPatil recommends increasing your water intake to at least two or three litres per day You could also add lemon or mint for extra refreshment Sip on cooling herbal infusions such as aam panna buttermilk fennel mint sabja seeds basil seeds or coriander seed tea which aid in digestion and naturally lower body heat Further swap heavy winter meals for waterrich foods such as cucumbers melons citrus fruits and leafy greens to maintain hydration and electrolyte balance which can help prevent sluggishness It is also advisable to reduce your intake of caffeine carbonated drinks and excessive salt as these dehydrate the body and further contribute to fatigueEat waterrich foods like melons and cucumbersBe summerreadyYes wersquore all working towards our lsquohot girl summerrsquo bodies but the increasing heat can make it difficult to stay committed to our fitness programmes Instead of giving up altogether Jeff Bathija personal coach at Midlife Lifting Club suggests making a few mindful swaps ldquoOpt for low impact and indoor workouts which keep the heart rate controlled reduce stress on joints and minimise overheating Strength training is ideal for the summer months Make sure you are training in a wellventilated gym or at home with adequate hydration To minimise strain and overheating increase the rest between sets to 60 to 90 secondsrdquo he says Explaining that summer fatigue can increase injury risk especially for men over 40 he recommends maintaining moderate rep ranges 812 reps per set instead of heavy one to five rep max liftsSitting for prolonged periods can have adverse effectsComplement your strength training with lowimpact cardio which produces less heat and better recovery Walking cycling at a relaxed pace without highintensity sprints or swimming for fullbody conditioning are optimal You could also add yoga and mobility work to your routine for recovery and flexibilityrdquo he explains He also cautions against highintensity highheat workouts that can cause dehydration and fatigue ldquoIf HIIT is an irreplaceable part of your fitness routine limit it to one to two sessions per week preferably in an airconditioned space Reduce your sprint intervals and instead try moderate steadystate cardiordquo he advises Avoid outdoor running from 11 am to 4 pm and prolonged exposure to direct sunlight while exercisingAip on buttermilk to cool your body downRegulate your environmentIn addition to your diet Patil suggests making small adjustments to your workspace to stay refreshed through the day ldquoUse a small desk fan or mist spray to cool down without blasting the air conditioning Therersquos also a scientific connection between body temperature and melatonin production Cooler body temperatures at night trigger melatonin production which is why keeping your bedroom cool can enhance sleep quality and hormonal balancerdquo she explains suggesting a simple but effective bedtime routine to sleep better and wake up more refreshedAcupressure on the handrsquos pressure points can offer reliefgtgt Take a lukewarm shower before bed to lower your body temperature naturallygtgt Keep the curtains drawn during the day to block excess heat and maintain a cooler indoor environmentgtgt Switch to breathable cotton bed linens for better air circulation and comfortJeff BathijaComplement this routine with atwork wellness rituals to lower stress like thesegtgt Practice deep breathing or short meditation breaksgtgt Quick stressrelief techniques such as guided breathwork deskside visualisation and acupressure on the handrsquos pressure pointsgtgt Calming instrumental music while working can create a relaxed and productive atmospheregtgt Step outside in the morning for natural sunlight exposure to regulate your circadian rhythm and enhance daytime energy levels