Month: December 2020

Morning exercises are easier to do when made a habit.The early morning air can clean up your lungs and alveoli to a very good level. A walk in the morning helps you keep obesity at bay too! It helps you get full sleep as you feel tired and sleepy early in the night and hit the bed on time. Apart from that an early morning workout even before breakfast burns out more calories at a quicker pace and brightens your day. Starting your day with a good workout session keeps you moving throughout the day. You’ll become thechirpy bird running all around with an active brain and body. A morning workout helps you leave behind your sedentary lifestyle, back home and starts fresh. Exercise and sleep go hand in hand. Boosting up your metabolic rate with few morning exercises creates a hormonal balance and serves you a good night sleep. Get a tight sleep so that you can build a world of a dream for your life ahead.The activities which you can indulge during early morning includes Yoga, Meditation, Zumba, etc. Even a short span of early morning walk will do wonders for your mind and body in the long run.Morning workouts typically mean, you’re less prone to distractions. When you first wake up, you haven’t started tackling the day’s to-do list. You’re also less likely to get phone calls, text messages, and emails.In the summer, working out in the morning will feel more comfortable, as the hottest part of the day is 10 a.m. to 3 p.m. It’s recommended to avoid outdoor exercise during this time.If you prefer outdoor activities, it’s best to work out in the early morning.

“Early to bed, early to rise, makes a man healthy, wealthy, and wise”. A person who sleeps early and wakes up early will have a more successful life. Benefits of early to bed and early to rise. Positive Outlook According to studies early risers often tend to go to bed early as well, which means they are more likely to get the 7-9 hours of sleep, which is recommended for adults.Taking the full amount of sleep regularly is said to lead towards a healthier body and mind, leading to less stress and more positivity. More Energy By rising early and retiring to bed early we are more likely to have a better sleeping pattern which will lead to being more energetic throughout the day. Thus, helping us accomplish our goals and tasks in a faster and more productive manner. Improves immunity Researchers say adequate and sound sleep improves the immune cells known as T cells.T cells are a type of immune cells that fight against intracellular pathogens, for example virus-infected cells such as flu, HIV, herpes, and cancer cells. More Time to Exercise Early risers have the benefit of being able to fit their workout before the madness of the day takes over. This also helps to kickstart the body and mind which will energize us for the day. Become more organized Sometimes the saying “Not enough hours in the day” springs to mind. To negate this possibility, an early riser makes a head start on the day and get more hours in the kitty. With this one improves the chances to organize better andgets more time to accomplish the planned tasks. Healthier Eating No time for breakfast? Grabbing something quick and easy on the go while yourun out the door? Sounds familiar? Rising later doesn’t give you the much-needed time to break the fast from the night before and prepare a sustainable breakfast that will set you up for the day. More Productive Our brain tends to be the most alert in the morning, so thishour is best to focus on important tasks un-interrupted while the rest of your house and world sleep. Further, one tends to make better decisions and think more clearly in the morning, then at any other time of day. Helps your Skin Look Healthy Our skin tends to look its best in the morning after a full night’s restful sleep. And being an early riser means one can take advantage and take time to make sure your skin looks its best.People who wake up early also tend to have regular sleeping habits which help to ensure that your skin gets the proper time to rejuvenate itself. How to inculcate early to bed and early to rise habit in Children/child Turn off TV an hour before bedtime and create a sleep-inducing environment Several studies have indicated that watching TV or being exposed to screen light can disrupt the levels of melatonin in our body. Melatonin is an important sleep-wake hormone. When melatonin levels are at their highest, most people are sleepy and ready for bed. Watching TV reduces its production and thus, interferes with the sleep cycle. So, it is advisable to break the child’s habit of watching TV just before bedtime. Instead, reading/hearing stories creates a sleep-inducing environment. Set a sleep and wake up time It is advisable to have a kid’s bedtime and wake-up routine. Ensure that kids complete all their activities by the planned time and retire to bed punctually. To ensure compliance, kids may be granted freedom to extend this time during weekends. Make breakfast interesting One can add a bait to the kid’s routine by promising them their favorite but healthy breakfast. Promise them that they will get an interesting breakfast if they wake up on time. Experiment with food and try giving them food which is as healthy as possible. This will not only make them sleep on time but will also make them wake up timely as well. Chalk a routine: Get hold of a pen and paper and work out a pattern for the kids to follow during the day. Include what time they will get up, eat, sleep etc. Follow some bedtime rituals with the kid like changing into night dress, brushi/ng teeth, reading story book, saying prayer immediately before going to bed. Help the child relax: Make the surroundings quiet and comfortable before putting the kid to bed, like make sure there is no noise and light entering the bedroom. The temperature of the room should be comfortable for them to sleep, not too cold or hot. If the kid likes, one can give him/her a warm water bath which will help them to sleep Conclusion: Getting up early has many benefits for both one’s body and mind. The hardest part is convincing oneself to do it, and then getting into a routine of getting up early every morning. If we start implementing these tips we will soon see that it gets easier and eventually we will find that our body starts to get used to it, and we end up waking even before our alarm goes off. Blog by Mrs. Anu Minocha Class Teacher 4B GKG

Are you still scratching your head thinking about how to make brushing fun for your children? If your child’s dental hygiene isn’t the best one till now, it is high time to step up your game. Here in G.K GURUKUL SCHOOL we teach them about oral health and about that sparkling smile which can lighten up an entire world every day. A good oral health can have so many wonderful life- changing benefits for you and your kids which you have not imagined. It is very mandatory to take care of your child’s gums and teeth which obviously means to brush their teeth and floss regularly twice a day. You will have to be gentle when you brush or floss their teeth to avoid bleeding gums or any other tooth problem. These few steps are the best and easiest ways to help you remember how to care for your kid’s mouth, teeth and gums- 1. Brush at least twice a day with fluoride toothpaste for at least two minutes, especially first thing in the morning and before bedtime. 2. Floss every day – usually at bedtime (when their teeth start to fit closely) 3. Take them for a dental visit every 6 months for an oral exam and professional cleaning. MORNING TIME NIGHT TIMEBrushing your teeth at least twice a day should be an integral part of your day, just as its vital you eat. There are many benefits why it’s important that you brush your teeth twice a day, some of the benefits are obvious whilst others are less commonly known. Here are few benefits: – 1. Maintaining a fresh breath: When you don’t brush your teeth regularly, bacteria may build up in the mouth which can cause a variety of problems. To prevent bacteria building up, make sure to brush your teeth twice a day. 2. Prevents gum disease: You are at risk of plaque build-up on the teeth when you don’t brush often. Plaque is an accumulation of bacteria and food that occurs in everyone’s mouth. However, this plaque can lead to Gingivitis, a yellow lining on the base of the tooth that meets the gum. This is often the first stage of gum disease which causes inflammation of the gums and bleeds when you brush them. 3. Removes teeth stains – Toothpaste contains mild abrasives that removes debris and surface stains that include calcium carbonate, aluminum oxides dehydrated silica gels, phosphate salts hydrated and silicates. 4. Reduces your chances of getting a heart attack or stroke – The Bacteria build-up from your mouth can travel down into the bloodstream, increasing the likelihood of cholesterol build up in the arteries. This can therefore elevate the chances of getting a stroke or heart attack. 5. Saves you money – Curing is always more expensive than the cure, and is usually a lot harder work! Brushing your teeth twice a day will not only improve your gum and teeth health, but it will help in preventing problems in the future, ultimately leaving you with reduced dental bills. 6. Have a healthy baby – Gum disease has been shown to increase the chance of premature birth and low birth weight. If you are pregnant, keep in mind that the bacteria build-up from in your mouth from not brushing your teeth can get into the bloodstream of your baby, putting them in risk. It can also be one of the many causes of delayed conception and impotence. 7. Prevent Dementia – Some studies have shown that Poor gum health increases in your risk of developing dementia by a 30% to 40%.Those 3 minutes of brushing, twice a day can really save your life and prevent many serious diseases!