Aarushi Bhadury

Is Rucking The New Walking?  How Does It Help You Lose Weight Faster?

Rucking For Health (Credit-Canva)

Being named GQ’s workout of 2024, Rucking is a physical fitness activity that involves carrying a weighted backpack while walking or running. It's inspired by military training, where soldiers often carry heavy loads over long distances. While civilian rucking isn't as intense, it offers a range of benefits for people of all fitness levels. The military has long recognized the value of rucking as a training method. By carrying heavy loads, soldiers develop strength, endurance, and mental toughness. Rucking helps them prepare for the physical and mental <span>demands of combat operations</span>. This tradition has now extended to the civilian population, who are discovering the numerous advantages of this simple yet effective workout. 

<h2>How Does It Help You Lose Weight?</h2>

In an <a href="https://www.tandfonline.com/doi/full/10.1080/00140139.2021.1961876?src=recsys#abstract" data-type="tilCustomLink" rel="noopener nofollow noreferrer" target="_blank" rel= "noopener nofollow noreferrer" target= "_blank">Ergonomics study</a> published in 2022, they looked at how wearing a weighted vest (20 pounds for men, 14 pounds for women) during exercise, like in <span>CrossFit</span>, affects the body. They found that wearing the vest while walking uphill increased the effort needed, but it didn't change how people walked. When running with the vest, both men and women worked harder, breathing faster and using more energy. Men, especially, had a bigger increase in effort. However, the way people ran didn't change, which means it likely won't increase the risk of injuries like knee or ankle problems. So, while wearing a weighted vest can make workouts more challenging and help you burn more calories, it's important to listen to your body and avoid overdoing it to prevent injuries. 

<h2>What Are The Benefits Of Rucking?</h2>

While exercise is a great way to keep your health in check, there are many other ways it helps people. In a study published in <a href="https://www.mdpi.com/2077-0383/8/1/41" data-type="tilCustomLink" rel="noopener nofollow noreferrer" target="_blank" rel= "noopener nofollow noreferrer" target= "_blank">Journal of Clinical Medicine</a>, researchers looked at how adding weights to step exercises can help older women stay strong and independent. A group of older women, aged 65-74, did a 6-week exercise program at home, using a weighted vest while doing step exercises. After the program, they were stronger and more powerful in their legs. They could climb stairs faster and more easily. These improvements can help older adults stay active, prevent falls, and maintain their independence as they age. The study suggests that adding weights to simple exercises like step-ups can be a great way for older adults to improve their health and fitness. 

Rucking elevates your heart rate, similar to running or brisk walking. This increased cardiovascular activity strengthens your heart, improves blood circulation, and reduces the risk of heart disease. 

<h4>Enhanced Muscular Strength and Endurance</h4>

The added weight of the backpack challenges your muscles, leading to increased strength and endurance. Your back, core, legs, and shoulders will all benefit from this full-body workout. 

Rucking burns more calories than traditional walking or running. This is because your body has to work harder to carry the extra weight, leading to increased metabolic rate and weight loss. 

The weight of the backpack forces you to maintain good posture, reducing the risk of slouching and back pain. This can also improve your overall appearance and confidence. 

Rucking is a mentally challenging activity that can help you develop mental resilience and discipline. It can also be a great way to reduce stress and anxiety. 

Health Conditions A-Z

health

Rucking The New Walking

Help You Lose Weight Faster

journal of clinical medicine

ergonomics

crossfit

demands of combat operations

Flu Nasal Sprays Now Available For At-Home Delivery: Know Risks, Precautions And Side Effects

What Kind Of Wipes Should You Use To Clean Wounds? Here's What UKHSA Suggests

Too Many Pills, Too Little Produce: Draft 'Make America Healthy Again' Report Blames Junk Food, Pills And Inactivity

Fitness

Common Diabetes Myths That Could Hurt Your Health

Love Spicy Food? Here’s How It Can Affects Your Health

Superfood List: Veggies And Fruits You Must Have For Immunity

Foods People With IBS Should Avoid

Exercises To Improve Digestion

Easy Work Lunches You Can Make In The Morning

Hunger Vs Craving: Difference Explained In 60 seconds

These Things Can Cause Your Heart To Age Faster

High Carb Foods That Are Actually Healthy

Superfoods That Support Your Gut Health

Immune-Boosting Foods To Have During Rainy Season

Potato Based Dishes You For Week-Long Meal Prep

Weight Loss Dishes With Fruits You Should Try

Stress Vs. Anxiety: Difference Explained In 60 seconds

Can You Get Heatstroke In Monsoon?

You’re Not Lazy! Women Do Need More Sleep Than Men

How To Ditch Daytime Sleepiness In Office?

Common Mistakes People Make While Eating Flaxseeds

Toddlers In India Are Missing Development Milestones: Study

Yoga Poses You Should Do For Back Pain

Healthy Brunch Ideas For A Lazy Weekend Meal

Balancing Exercises You Should Do For Stability

How Much Can Food Affect Menstruation?

What Should Fitness Look Like For A 13-18 Year Old

Food For Diabetes: What Should A Diabetic Diet Contain

You Don’t Always Need Weights For Strength Training

Feel Sleepy After Lunches - Light And Healthy Office Lunches

Positive Thinking Practice – How Does It Help You?

MIND Diet – Is This A Healthy Diet Or Another Trend?

Yoga Prop Essentials To Improve Your Exercise Session

Should Potatoes Be The Part Of A Healthy Diet?

Best And Worst Foods To Lower Blood Pressure

Low-Impact Cardio Workouts You Should Try

10 Healthy Pasta Salad Dressing For Weight Loss

Breathing Exercise You Should Do To Relieve Stress

Headache vs. Migraine: Difference Explained In 60 Seconds

How Many Times Do You Need To Wash Your Face?

Hypothyroidism Diet – What To Eat And What You Should Avoid

Stretches To Relieve Leg Pain And Numbness After Sitting For Too Long

Being named GQ’s workout of 2024, Rucking is a physical fitness activity that involves carrying a weighted backpack while walking or running. It's inspired by military training, where soldiers often carry heavy loads over long distances. While civilian rucking isn't as intense, it offers a range of benefits for people of all fitness levels. The military has long recognized the value of rucking as a training method. By carrying heavy loads, soldiers develop strength, endurance, and mental toughness. Rucking helps them prepare for the physical and mental demands of combat operations. This tradition has now extended to the civilian population, who are discovering the numerous advantages of this simple yet effective workout. How Does It Help You Lose Weight?In an Ergonomics study published in 2022, they looked at how wearing a weighted vest (20 pounds for men, 14 pounds for women) during exercise, like in CrossFit, affects the body. They found that wearing the vest while walking uphill increased the effort needed, but it didn't change how people walked. When running with the vest, both men and women worked harder, breathing faster and using more energy. Men, especially, had a bigger increase in effort. However, the way people ran didn't change, which means it likely won't increase the risk of injuries like knee or ankle problems. So, while wearing a weighted vest can make workouts more challenging and help you burn more calories, it's important to listen to your body and avoid overdoing it to prevent injuries. What Are The Benefits Of Rucking?While exercise is a great way to keep your health in check, there are many other ways it helps people. In a study published in Journal of Clinical Medicine, researchers looked at how adding weights to step exercises can help older women stay strong and independent. A group of older women, aged 65-74, did a 6-week exercise program at home, using a weighted vest while doing step exercises. After the program, they were stronger and more powerful in their legs. They could climb stairs faster and more easily. These improvements can help older adults stay active, prevent falls, and maintain their independence as they age. The study suggests that adding weights to simple exercises like step-ups can be a great way for older adults to improve their health and fitness. Improved Cardiovascular HealthRucking elevates your heart rate, similar to running or brisk walking. This increased cardiovascular activity strengthens your heart, improves blood circulation, and reduces the risk of heart disease. Enhanced Muscular Strength and EnduranceThe added weight of the backpack challenges your muscles, leading to increased strength and endurance. Your back, core, legs, and shoulders will all benefit from this full-body workout. Boosted MetabolismRucking burns more calories than traditional walking or running. This is because your body has to work harder to carry the extra weight, leading to increased metabolic rate and weight loss. Improved PostureThe weight of the backpack forces you to maintain good posture, reducing the risk of slouching and back pain. This can also improve your overall appearance and confidence. Mental ToughnessRucking is a mentally challenging activity that can help you develop mental resilience and discipline. It can also be a great way to reduce stress and anxiety. 

is rucking the new walking?  how does it help you lose weight faster?

Health and Me

Tanya Dutt

A Simple 10-Minute Daily Habit Can Boost Sleep Quality

Health & Wellness

Why The Healthiest People Swear By Doing Less, Not More? Expert Explains

why the healthiest people swear by doing less, not more? expert explains

Ayurveda

Ashwagandha, Brahmi, Shatavari: Ayurvedic Trinity Every Woman In Her 20s Must Know

ashwagandha, brahmi, shatavari: ayurvedic trinity every woman in her 20s must know

Nutrition

What Happens To Your Skin, Joints And Gut After 30 Days Of Taking Collagen?

what happens to your skin, joints and gut after 30 days of taking collagen?

The Great Millennial Burnout: Why We Are All Stressed, Exhausted And What To Do About It

the great millennial burnout: why we are all stressed, exhausted and what to do about it

Public health advice has usually centered on how much sleep we get. Eight hours has long been the magic number, but researchers are now uncovering that how well you sleep matters just as much — maybe even more. Deep, restorative sleep is the body’s prime time for repairing tissue, consolidating memories, and balancing mood-regulating hormones. And as it turns out, a surprisingly simple daily habit can help you get more of it.

A new study from The University of Texas at Austin, published in the Journal of Physical Activity &amp; Health, followed students over several months using wearable devices like Fitbits. Instead of just counting total exercise minutes, the research team zoomed in on how often people moved.

The big reveal? Those who exercised regularly even for just 10 minutes a day enjoyed deeper, more restorative non-REM sleep, the stage most critical for brain and body recovery. “Frequency does seem to matter,” said Benjamin Baird, a research assistant professor of psychology and one of the study’s lead authors.

Moderate to vigorous activity — think brisk walking, cycling, or any movement that quickens your breath while still allowing conversation — for as little as 10 minutes daily had measurable benefits. This wasn’t about logging intense workouts or breaking personal records. Even light, consistent movement like short walks or standing breaks improved sleep quality and next-day mood.

According to Chris Corral, co-lead of the study, “You don’t need to run marathons. Just moving a little each day helps. Light activity counts too. Doing something is better than doing nothing.”

Participants who moved daily didn’t just sleep better — they woke up feeling more energized and reported lower stress levels. This connection between non-REM sleep and mood has been observed before, but most earlier studies only looked at short-term effects in controlled lab settings.

What made this study different was its real-world design. By tracking people’s habits continuously for months, researchers could see the cumulative benefits of consistent movement on sleep and emotional well-being.

<h2>How We Measure “Enough” Exercise?</h2>

Current guidelines from the Centers for Disease Control and Prevention (CDC) and World Health Organization (WHO) recommend 150 minutes of moderate activity per week. But they don’t specify how to spread it out. That gap matters.

“If you pack all that activity into the weekend, you might miss out on the sleep benefits of moving daily,” Corral explained. The UT findings hint that public health advice may need updating — shifting the focus from total minutes to frequency.

<h2>How Sleep Quality Shapes Overall Health?</h2>

Deep sleep isn’t just about feeling rested. It’s when the brain clears waste proteins linked to neurodegenerative diseases like Alzheimer’s. It’s also when muscles repair, immune cells strengthen, and the nervous system resets. Poor-quality sleep, on the other hand, is tied to higher risks of heart disease, diabetes, depression, and even shortened lifespan.

In other words, this isn’t just about feeling less groggy — it’s about long-term brain and body health.

The study’s use of wearable trackers like Fitbits allowed researchers to capture a detailed picture of both movement and sleep in real life — not just in the artificial environment of a lab. This is part of the Whole Communities—Whole Health initiative, an interdisciplinary project aiming to understand how everyday habits affect overall well-being.

Next, researchers plan to see if these findings hold true in more diverse populations, including older adults and people with chronic health conditions.

<h2>Why Better Sleep Is Essential for Everyday Wellness?</h2>

Move daily, even briefly — A brisk walk after dinner, stretching breaks at your desk, or climbing stairs instead of taking the elevator all count.

Consistency beats intensity — Doing a little bit every day trumps exhausting yourself a few times a week.

Pair movement with good sleep hygiene — Keep a consistent bedtime, limit screen exposure before bed, and create a cool, dark sleeping environment for maximum benefit.

Better sleep doesn’t require an overhaul of your schedule or a gym membership. Just 10 minutes of daily movement can make a tangible difference in how deeply and restoratively you sleep.

Sleep is the foundation for energy, focus, emotional resilience, and long-term health. And unlike expensive treatments or complicated regimens, this fix is free, simple, and accessible to almost everyone.

As Baird put it, “Current guidelines don’t reflect the importance of frequency for sleep health. Having this kind of data allows us to start thinking about whether they should.” So if you want to sleep deeper, feel sharper, and start your days with more energy, the solution might be as simple as lacing up your shoes and moving every single day.

health and fitness

daily exercise benefits

sleep quality improvement

non rem sleep

10 minute workout

mood and energy boost

healthy sleep habits

Public health advice has usually centered on how much sleep we get. Eight hours has long been the magic number, but researchers are now uncovering that how well you sleep matters just as much — maybe even more. Deep, restorative sleep is the body’s prime time for repairing tissue, consolidating memories, and balancing mood-regulating hormones. And as it turns out, a surprisingly simple daily habit can help you get more of it.A new study from The University of Texas at Austin, published in the Journal of Physical Activity & Health, followed students over several months using wearable devices like Fitbits. Instead of just counting total exercise minutes, the research team zoomed in on how often people moved.The big reveal? Those who exercised regularly even for just 10 minutes a day enjoyed deeper, more restorative non-REM sleep, the stage most critical for brain and body recovery. “Frequency does seem to matter,” said Benjamin Baird, a research assistant professor of psychology and one of the study’s lead authors.Why 10 Minutes Is Enough?Moderate to vigorous activity — think brisk walking, cycling, or any movement that quickens your breath while still allowing conversation — for as little as 10 minutes daily had measurable benefits. This wasn’t about logging intense workouts or breaking personal records. Even light, consistent movement like short walks or standing breaks improved sleep quality and next-day mood.According to Chris Corral, co-lead of the study, “You don’t need to run marathons. Just moving a little each day helps. Light activity counts too. Doing something is better than doing nothing.”Participants who moved daily didn’t just sleep better — they woke up feeling more energized and reported lower stress levels. This connection between non-REM sleep and mood has been observed before, but most earlier studies only looked at short-term effects in controlled lab settings.What made this study different was its real-world design. By tracking people’s habits continuously for months, researchers could see the cumulative benefits of consistent movement on sleep and emotional well-being.How We Measure “Enough” Exercise?Current guidelines from the Centers for Disease Control and Prevention (CDC) and World Health Organization (WHO) recommend 150 minutes of moderate activity per week. But they don’t specify how to spread it out. That gap matters.“If you pack all that activity into the weekend, you might miss out on the sleep benefits of moving daily,” Corral explained. The UT findings hint that public health advice may need updating — shifting the focus from total minutes to frequency.How Sleep Quality Shapes Overall Health?Deep sleep isn’t just about feeling rested. It’s when the brain clears waste proteins linked to neurodegenerative diseases like Alzheimer’s. It’s also when muscles repair, immune cells strengthen, and the nervous system resets. Poor-quality sleep, on the other hand, is tied to higher risks of heart disease, diabetes, depression, and even shortened lifespan.In other words, this isn’t just about feeling less groggy — it’s about long-term brain and body health.The study’s use of wearable trackers like Fitbits allowed researchers to capture a detailed picture of both movement and sleep in real life — not just in the artificial environment of a lab. This is part of the Whole Communities—Whole Health initiative, an interdisciplinary project aiming to understand how everyday habits affect overall well-being.Next, researchers plan to see if these findings hold true in more diverse populations, including older adults and people with chronic health conditions.Why Better Sleep Is Essential for Everyday Wellness?Move daily, even briefly — A brisk walk after dinner, stretching breaks at your desk, or climbing stairs instead of taking the elevator all count.Consistency beats intensity — Doing a little bit every day trumps exhausting yourself a few times a week.Pair movement with good sleep hygiene — Keep a consistent bedtime, limit screen exposure before bed, and create a cool, dark sleeping environment for maximum benefit.Better sleep doesn’t require an overhaul of your schedule or a gym membership. Just 10 minutes of daily movement can make a tangible difference in how deeply and restoratively you sleep.Sleep is the foundation for energy, focus, emotional resilience, and long-term health. And unlike expensive treatments or complicated regimens, this fix is free, simple, and accessible to almost everyone.As Baird put it, “Current guidelines don’t reflect the importance of frequency for sleep health. Having this kind of data allows us to start thinking about whether they should.” So if you want to sleep deeper, feel sharper, and start your days with more energy, the solution might be as simple as lacing up your shoes and moving every single day.

a simple 10-minute daily habit can boost sleep quality

Ishita Roy

Landon Dickerson Suffers From A Right Leg Injury: What Are The Common Football Injuries And How Can You Prevent It?

What Is Pulmonary Fibrosis and Why That Annoying Cough Might Be More Than Just a Cold

what is pulmonary fibrosis and why that annoying cough might be more than just a cold

Unique Symptoms Of Seasonal Respiratory Virus In 2025 And How Long Does The Infection Last?

unique symptoms of seasonal respiratory virus like covid 19, flu or influenza and rsv in 2025 and how long does the infection last

Health News

UK Heatwave Warning: This Common Fan Mistake Could Raise Your Heart Attack Risk, Study Warns

uk heatwave warning: this common fan mistake could raise your heart attack risk, study warns

Scott Swift, Taylor Swift's Dad Underwent A Quintuple Bypass Heart Surgery, Here's What We Know About It So Far

scott swift, pop singer taylor swift's dad underwent a quintuple bypass heart surgery after a stress test, here's what we know about it so far

The Philadelphia Eagles’ Pro Bowl left guard <span>Landon Dickerson</span> was helped off the field and later carted inside after suffering an apparent right leg injury during the team’s open practice Sunday night at Lincoln Financial Field.

The incident happened late in the more than two-hour practice during a pass play, when quarterback Jalen Hurts connected with running back Saquon Barkley on the opposite side of the field. Dickerson went down and stayed on the ground for several minutes, surrounded by teammates as a hush fell over the crowd of nearly 50,000 fans.

Also Read: <a href="https://www.healthandme.com/fitness/3-common-yoga-mistakes-that-could-be-limiting-your-progress-article-152425724" data-type="tilCustomLink" target="_blank">3 Common Yoga Mistakes That Could Be Limiting Your Progress</a>

Unable to put much weight on his right leg, Dickerson was assisted off before riding a cart indoors. He was replaced in the lineup by Brett Toth.

The injury comes a day after Dickerson appeared on the team’s injury report with a knee issue, which limited his participation in practice on Saturday. He was not listed on the report for Sunday.

<h4>What Are The Common Injuries in Football?</h4>

Football players are more likely to get hurt during matches than during training, with risks coming from tackling, sprinting, twisting, jumping, or even repeating the same movements until fatigue sets in. Collisions, poor conditioning, or re-injuring a previously weakened area can also contribute.

Quick changes of direction and uneven surfaces make ankle sprains one of the most common football injuries. This happens when the ankle rolls inward or outward, overstretching the ligaments.

<strong>Management: Follow the POLICE principles: </strong>Protect, Optimal loading, Ice, Compression, Elevation, and avoid HARM factors: Heat, Alcohol, Running, Massage, in the first three days.

Hamstring muscles power a player’s acceleration. Sudden bursts of speed without adequate flexibility or strength can cause a strain.

<strong>Management: </strong>Use POLICE and HARM steps. Prevention includes stretching, foam rolling, and strengthening exercises like deadlifts, leg curls, and bridges.

Twisting, kicking, or rapid directional changes can strain the inner thigh muscles, also known as adductors.

Management: Same POLICE and HARM, with prevention through regular stretching and strengthening exercises such as side lunges and adductor side bridges.

<h4><span rel="noindex">ACL Injury</span></h4>

The anterior cruciate ligament is critical for knee stability. Injuries often occur when the lower leg stays planted while the upper leg twists, during tackles, or awkward landings.

<strong>Management: </strong>Mild sprains may heal with physiotherapy, but severe tears often require surgery. Persistent swelling or pain should be checked by a professional.

<ul><li>Strengthen lower limbs with exercises like squats, lunges, and calf raises.</li><li>Warm up with dynamic stretches and sport-specific drills.</li><li>Cool down after matches to aid recovery.</li><li>Wear proper gear, including fitted boots and shin guards.</li><li>Stay hydrated, eat well, and rest between games.</li></ul>

Landon Dickerson

Landon Dickerson injury

fitness

football injury

american football injury

ACL injury

The Philadelphia Eagles’ Pro Bowl left guard Landon Dickerson was helped off the field and later carted inside after suffering an apparent right leg injury during the team’s open practice Sunday night at Lincoln Financial Field.The incident happened late in the more than two-hour practice during a pass play, when quarterback Jalen Hurts connected with running back Saquon Barkley on the opposite side of the field. Dickerson went down and stayed on the ground for several minutes, surrounded by teammates as a hush fell over the crowd of nearly 50,000 fans.Also Read: 3 Common Yoga Mistakes That Could Be Limiting Your ProgressUnable to put much weight on his right leg, Dickerson was assisted off before riding a cart indoors. He was replaced in the lineup by Brett Toth.The injury comes a day after Dickerson appeared on the team’s injury report with a knee issue, which limited his participation in practice on Saturday. He was not listed on the report for Sunday.What Are The Common Injuries in Football?Football players are more likely to get hurt during matches than during training, with risks coming from tackling, sprinting, twisting, jumping, or even repeating the same movements until fatigue sets in. Collisions, poor conditioning, or re-injuring a previously weakened area can also contribute.Sprained AnkleQuick changes of direction and uneven surfaces make ankle sprains one of the most common football injuries. This happens when the ankle rolls inward or outward, overstretching the ligaments.Management: Follow the POLICE principles: Protect, Optimal loading, Ice, Compression, Elevation, and avoid HARM factors: Heat, Alcohol, Running, Massage, in the first three days.Hamstring StrainHamstring muscles power a player’s acceleration. Sudden bursts of speed without adequate flexibility or strength can cause a strain.Management: Use POLICE and HARM steps. Prevention includes stretching, foam rolling, and strengthening exercises like deadlifts, leg curls, and bridges.Groin StrainTwisting, kicking, or rapid directional changes can strain the inner thigh muscles, also known as adductors.Management: Same POLICE and HARM, with prevention through regular stretching and strengthening exercises such as side lunges and adductor side bridges.ACL InjuryThe anterior cruciate ligament is critical for knee stability. Injuries often occur when the lower leg stays planted while the upper leg twists, during tackles, or awkward landings.Management: Mild sprains may heal with physiotherapy, but severe tears often require surgery. Persistent swelling or pain should be checked by a professional.Preventing Football InjuriesStrengthen lower limbs with exercises like squats, lunges, and calf raises.Warm up with dynamic stretches and sport-specific drills.Cool down after matches to aid recovery.Wear proper gear, including fitted boots and shin guards.Stay hydrated, eat well, and rest between games.

landon dickerson suffers from a right leg injury: what are the common football injuries and how can you prevent it?

Supriya Ramesh

3 Common Yoga Mistakes That Could Be Limiting Your Progress

Credits: Canva

Celebrity Nutritionist Shares 5 Signs Of Poor Diet

celebrity nutritionist shares 5 signs of poor diet

3-Day Mindfulness Challenge: Recharge Without Stepping Out This Long Weekend

3-day mindfulness challenge: recharge without stepping out this long weekend

<span>Yoga</span>, at its heart, is a journey of balance, patience, and self-awareness. Yet, even regular practitioners can unknowingly fall into habits that limit progress or compromise the essence of the practice. Celebrity nutritionist <span>Rujuta Diwekar</span>, who works with stars like <span>Kareena Kapoor</span>, Alia Bhatt, Varun Dhawan, Saif Ali Khan and Karisma Kapoor, recently shared three common <span>yoga mistakes</span> that many of us make and how to correct them. Her advice is simple, practical, and rooted in tradition.

<h3>1. Always Starting With the Right Side</h3>The first, she says, is starting every asana from the right side. “Because what happens is that we stay on the right side for a long time and on the left side for a short time. And because of that, the weakness of the left side remains. And the overall imbalance in the body also remains.”

This habit, she explains, can unconsciously deepen the existing imbalances in the body. Yoga, after all, is a practice of <em>samatva </em>or balance. The aim is not to favour one side but to restore equilibrium—physically, mentally, and emotionally.

She suggests a simple correction. Yoga should be done with awareness. She says how even sitting postures like <em>Sukhasana </em>should be alternated to ensure both sides of the body are equally engaged. Start from the weaker or underused side. It may feel awkward initially, but over time, it helps realign the body and build balanced strength.

<h3>2. Only Practising the <span rel="noindex">Asanas</span> You Are Good At</h3>Rujuta points to the second mistake: “The asanas that we like or that we know well, we practise those asanas again and again. So the ones that we do not know, we do not even reach the lanes of those asanas.”

This is a common pitfall. We gravitate towards what feels familiar and comfortable. But yoga is not meant to keep us within our limits; it is meant to gently stretch them. She encourages practitioners to explore the lesser-known asanas, especially those we tend to avoid, like backbends or twists. “We should go to their lanes, we should practise them, and we should have patience with ourselves. Little by little, every asana, especially backbends, will also come.”

She reminds us, “Yoga is not for show-offs. Yoga is for strength. For <span>inner strength</span>. This practice is not for outsiders.” It is a deeply personal journey, and real growth lies in <span>consistency</span> and courage, not perfection.

<h3>3. Skipping Practice When Time Is Short</h3>The third and perhaps most relatable mistake is an all-or-nothing mindset. “If we do not have all the time, then we do not practise any asana at all,” Rujuta points out.

But this is not how yoga works. “If you do not have time for 12 <em><span rel="noindex">Surya Namaskars</span></em>, then do 6. If you do not have time for 6, then do 3. But do it.” Even five minutes of mindful movement can bring enormous benefits. Over time, it is the commitment, not the duration, that matters most.

She also urges balance between the physical and the subtle. “If you are doing <em><span rel="noindex">pranayama</span> </em>only every day, then do asanas also. If you are doing asanas only every day, then do <em>pranayama </em>once a month.” Her advice is to explore and embrace all aspects of yoga. That way, even if your routine is limited, it is never lopsided.

Yoga is not about being perfect in every pose. It is about showing up. “In your <span>asana practice</span>, explore the key aspects of yoga a little bit,” says Rujuta. “And give this gift of yoga to yourself in your lifetime.”

Whether you are a beginner or a seasoned yogi, her words are a gentle but firm nudge back to the basics. Do not let routine, comfort, or lack of time come in the way of your practice. As she sums up beautifully, yoga is a gift and one worth giving yourself every single day.

yoga

rujuta diwekar

asanas

consistency

surya namaskars

pranayama

inner strength

kareena kapoor

yoga mistakes

asana practice

Yoga, at its heart, is a journey of balance, patience, and self-awareness. Yet, even regular practitioners can unknowingly fall into habits that limit progress or compromise the essence of the practice. Celebrity nutritionist Rujuta Diwekar, who works with stars like Kareena Kapoor, Alia Bhatt, Varun Dhawan, Saif Ali Khan and Karisma Kapoor, recently shared three common yoga mistakes that many of us make and how to correct them. Her advice is simple, practical, and rooted in tradition.1. Always Starting With the Right SideThe first, she says, is starting every asana from the right side. “Because what happens is that we stay on the right side for a long time and on the left side for a short time. And because of that, the weakness of the left side remains. And the overall imbalance in the body also remains.”This habit, she explains, can unconsciously deepen the existing imbalances in the body. Yoga, after all, is a practice of samatva or balance. The aim is not to favour one side but to restore equilibrium—physically, mentally, and emotionally.She suggests a simple correction. Yoga should be done with awareness. She says how even sitting postures like Sukhasana should be alternated to ensure both sides of the body are equally engaged. Start from the weaker or underused side. It may feel awkward initially, but over time, it helps realign the body and build balanced strength.2. Only Practising the Asanas You Are Good AtRujuta points to the second mistake: “The asanas that we like or that we know well, we practise those asanas again and again. So the ones that we do not know, we do not even reach the lanes of those asanas.”This is a common pitfall. We gravitate towards what feels familiar and comfortable. But yoga is not meant to keep us within our limits; it is meant to gently stretch them. She encourages practitioners to explore the lesser-known asanas, especially those we tend to avoid, like backbends or twists. “We should go to their lanes, we should practise them, and we should have patience with ourselves. Little by little, every asana, especially backbends, will also come.”She reminds us, “Yoga is not for show-offs. Yoga is for strength. For inner strength. This practice is not for outsiders.” It is a deeply personal journey, and real growth lies in consistency and courage, not perfection.3. Skipping Practice When Time Is ShortThe third and perhaps most relatable mistake is an all-or-nothing mindset. “If we do not have all the time, then we do not practise any asana at all,” Rujuta points out.But this is not how yoga works. “If you do not have time for 12 Surya Namaskars, then do 6. If you do not have time for 6, then do 3. But do it.” Even five minutes of mindful movement can bring enormous benefits. Over time, it is the commitment, not the duration, that matters most.She also urges balance between the physical and the subtle. “If you are doing pranayama only every day, then do asanas also. If you are doing asanas only every day, then do pranayama once a month.” Her advice is to explore and embrace all aspects of yoga. That way, even if your routine is limited, it is never lopsided.Yoga is not about being perfect in every pose. It is about showing up. “In your asana practice, explore the key aspects of yoga a little bit,” says Rujuta. “And give this gift of yoga to yourself in your lifetime.”Whether you are a beginner or a seasoned yogi, her words are a gentle but firm nudge back to the basics. Do not let routine, comfort, or lack of time come in the way of your practice. As she sums up beautifully, yoga is a gift and one worth giving yourself every single day.

3 common yoga mistakes that could be limiting your progress

About Us

Contact Us

Terms & Conditions

Privacy Policy

Company

Health and Me is a premium website with content written and curated to function as a handbook for all Health concerns.

Is Rucking The New Walking? How Does It Help You Lose Weight Faster?

Quick Stories