National Sports Day is celebrated in India on August 29th every year, commemorating the birth anniversary of hockey legend Major Dhyan Chand. This day honors his legacy and emphasizes the importance of sports and physical activities in daily life. In 2024, the theme focuses on "Inclusivity in Sports: Bridging Gaps and Breaking Barriers," highlighting the essential role of sports in fostering unity, equality, and well-being across different communities and individuals, regardless of their gender, physical abilities, or background.

The celebration of National Sports Day serves as a reminder of the transformative power of sports in our lives. It is not just about physical prowess but also about mental resilience, emotional balance, and social cohesion. As we delve into the theme for this year, it becomes crucial to understand how sports contribute to holistic health, including physical, mental, and emotional aspects, while promoting inclusivity and breaking down societal barriers.

Significance of National Sports Day

National Sports Day holds a special place in India’s calendar, symbolizing the country’s deep-rooted love for sports. Major Dhyan Chand, whose birthday the day commemorates, is often hailed as one of the greatest hockey players in the world. His contributions to Indian sports have left an indelible mark, inspiring generations of athletes. The day is not only a tribute to his legacy but also an opportunity to encourage more people to participate in sports, recognizing its significant benefits.

This year's theme, 'Inclusivity in Sports: Bridging Gaps and Breaking Barriers,' highlights the ongoing efforts to make sports accessible to everyone. It underscores the importance of creating an environment where people of all genders, ages, and abilities can engage in sports activities without facing discrimination or limitations. This inclusivity is vital for a healthier society, as it promotes equality, unity, and shared experiences.

National Sports Day 2024: Theme

The theme for National Sports Day in 2024 is 'Inclusivity in Sports: Bridging Gaps and Breaking Barriers'. Inclusivity in sports is a critical issue that has gained more attention in recent years. Historically, sports have been dominated by able-bodied men, with women, differently-abled individuals, and marginalized communities often excluded or underrepresented. The theme for National Sports Day 2024 emphasizes the need to address these inequities and create opportunities for all individuals to participate in sports.

Efforts are being made to ensure that sports facilities, programs, and events are more inclusive. This includes providing resources and support for women in sports, ensuring that people with disabilities have access to adaptive sports programs, and creating safe spaces for marginalized communities to engage in sports activities. By doing so, sports can become a powerful tool for social change, helping to break down barriers and foster a more inclusive society.

The challenges faced by women and individuals with disabilities in sports are well-documented. Women athletes often struggle with unequal pay, lack of sponsorship, and inadequate facilities, while people with disabilities may face physical and societal barriers that prevent them from participating in sports. However, with increased awareness and advocacy, there has been a gradual shift towards more inclusive practices, ensuring that everyone, regardless of their gender or physical abilities, can experience the joy and benefits of sports.

Impact of Sports on Physical Health

The physical benefits of sports are well-known and widely acknowledged. Regular participation in sports can help individuals maintain a healthy weight, improve cardiovascular health, and increase strength and endurance. Engaging in physical activities also reduces the risk of chronic diseases such as diabetes, hypertension, and obesity. Moreover, sports can help in enhancing flexibility, coordination, and overall physical fitness.

In addition to these benefits, sports also play a crucial role in promoting healthy aging. As individuals grow older, maintaining an active lifestyle becomes increasingly important. Regular physical activity, including sports, can help older adults preserve their muscle mass, improve their balance, and reduce the risk of falls. It also contributes to better bone health, which is particularly important for preventing osteoporosis and fractures.

The impact of sports on physical health is not limited to competitive athletes; it extends to people of all ages and fitness levels. Whether it's a child playing in a schoolyard, an adult participating in a recreational league, or an older adult taking part in a senior fitness program, sports provide an enjoyable and effective way to stay active and healthy.

Mental and Emotional Benefits of Sports

Sports are not only beneficial for physical health but also have a profound impact on mental and emotional well-being. Regular participation in sports has been linked to improved mental health outcomes, including reduced symptoms of depression, anxiety, and stress. Engaging in physical activities triggers the release of endorphins, the body's natural mood elevators, which contribute to a sense of happiness and well-being.

Moreover, sports can help individuals develop important life skills such as teamwork, leadership, and discipline. These skills are not only valuable on the field but also in everyday life. For children and adolescents, participating in sports can boost self-esteem, foster social connections, and provide a sense of belonging. For adults, sports can offer a healthy outlet for stress and a way to build and maintain relationships.

The emotional benefits of sports are also significant. Engaging in sports provides a sense of achievement and purpose, which can be particularly important during challenging times. Whether it's the thrill of scoring a goal, the satisfaction of completing a challenging workout, or the camaraderie of being part of a team, sports can provide a much-needed emotional boost.

5 Ways You Can Add Sports-Related Activity in Your Daily Life

Here are five simple ways to add sports into your daily life:

Morning Jog or Run: Start your day with a 20-30 minute jog or run in your neighborhood or local park to boost your energy and fitness.

Join a Local Sports Team: Sign up for a recreational sports team, like soccer, basketball, or volleyball, to stay active and socialize with others.

Lunchtime Walks: Use your lunch break for a brisk walk or quick workout, like stretching or light exercises, to break up your day.

Home Workouts: Set aside 15-20 minutes for a home workout routine, such as yoga, pilates, or bodyweight exercises.

Weekend Sports Activities: Dedicate weekends to outdoor sports activities like cycling, swimming, or hiking to stay active and enjoy nature.

National Sports Day is more than just a celebration of athletic achievements; it is a reminder of the profound impact sports can have on our lives. From improving physical health to enhancing mental and emotional well-being, sports offer a wide range of benefits that contribute to a healthier, happier, and more inclusive society. As we celebrate this day, let us recognize the importance of making sports accessible to everyone and commit to creating a more inclusive and equitable environment for all.

With the theme of "Inclusivity in Sports: Bridging Gaps and Breaking Barriers," we can work towards a future where everyone, regardless of their background or abilities, can experience the joy and benefits of sports. Let this National Sports Day inspire us to come together, support one another, and continue to promote the power of sports for holistic health and well-being.

Yoga is a great way to wind down and relax. While exercising after a long day may seem counterproductive, there are many other reasons why one should do yoga if they are tired and overwhelmed. There are certain poses and movements that help you find your rhythm, revitalizing you and helping your body calm down and relax. Practicing this before ending your day can help you get a restful sleep, instead of the hurried and uncomfortable sleep you get when you crash out.

These grounding practices can be incredibly soothing for the nervous system, helping to shift you from that 'fight or flight' mode into a state of calm and rest. They are comforting for your mind and body, preparing you for a peaceful evening and a restful night. So, if you're feeling wired but tired, these grounding yoga poses are your invitation to unwind, find your center, and let go of the day's stresses.

Child's Pose (Bālāsana)

Gently rest your forehead on the mat with your knees wide or together, and arms stretched forward or alongside your body. This pose calms the brain and helps relieve stress and fatigue. It's like a gentle hug for your insides.

Legs-Up-the-Wall Pose (Viparita Karani)

Simply lie on your back and prop your legs up against a wall or chair. This inversion helps to drain stagnant energy from your legs and feet, promoting relaxation and easing tired legs. It can also soothe the nervous system.

Supported Bridge Pose (Setu Bandhāsana Variation)

Lie on your back with knees bent and feet flat on the floor. Lift your hips and slide a block underneath your lower back for gentle support. This opens the chest and front body while remaining passive and calming. It's a gentle way to release tension.

Supine Spinal Twist (Supta Matsyendrāsana)

Lying on your back, draw one knee towards your chest and gently guide it across your body, keeping your shoulders grounded. Look in the opposite direction of your knee. This gentle twist releases tension in the spine and hips, promoting relaxation. It feels like a gentle wringing out of stress.

Butterfly Pose (Baddha Konāsana)

Reclined Variation: Lie on your back and bring the soles of your feet together, allowing your knees to fall open gently. You can place pillows or blocks under your knees for support. This pose gently opens the hips and groin, areas where we often hold tension. It's a soft and releasing stretch.

Corpse Pose (Śavāsana)

The ultimate relaxation pose! Lie flat on your back with your arms and legs slightly apart, palms facing up. Close your eyes and consciously release any tension in your body, allowing yourself to sink into the support of the floor. This pose allows your body and mind to fully rest and integrate the benefits of your practice. It's like hitting the reset button.

Supported Savasana Variation

Place a bolster or rolled-up blanket under your knees or thighs in Savasana. This can provide extra comfort and support, allowing for deeper relaxation. Sometimes a little extra cushioning makes all the difference in letting go.

Every new week comes with the silent understanding of working hard and non-stop until your next week off presents itself. Monday mornings are resented for the same reason, it also comes with a profound sense of tiredness and lack of energy. While you may not be able to skip the beginning of the week, you can transform your outlook and change the way it begins. Yoga has been shown to have many health benefits, including revitalizing us and re-energizing. While other exercises may make you feel tired, yoga can help you channel your energy towards your work and obligations, making the weekend transition much easier.

By improving circulation and promoting a sense of lightness, yoga can leave us feeling refreshed and ready to embrace the week ahead with a renewed sense of calm and vitality.

Supported Child's Pose

This helps your body relax deeply and calms your mind before a new week. Kneel down with your big toes touching and knees wide. Lean forward and rest your tummy between your legs. Put a soft pillow or folded blankets under your chest and forehead. Let your arms stretch forward or rest by your sides. Stay here and breathe slowly for a few minutes.

Supported Reclined Butterfly

This pose helps your hips relax and can make you feel calm and peaceful for the week. Lie on your back and bring the bottoms of your feet together, letting your knees fall out gently. Put pillows under your knees so they feel comfy. Place a long pillow under your back from your hips to your head. Rest your arms by your sides, palms up. Close your eyes and breathe softly for a few minutes.

Supported Reclined Twist

This gentle twist can help your back feel better and calm your body. Lie on your back with knees bent and feet flat. Move your hips a little to one side, then let your knees fall to the other side, using pillows to support them. Stretch your arms out to the sides. You can turn your head the opposite way from your knees if it feels okay. Stay here and breathe, then do the other side.

Supported Legs-Up-the-Wall

This pose can help tired legs feel better and calm your mind for the week. Put a pillow a little away from a wall. Sit with one hip close to the wall, then swing your legs up onto the wall as you lie on the pillow. Your bottom should be on the pillow. Rest your arms by your sides. Stay here and breathe easily for a few minutes.

Supported Savasana (Corpse Pose)

Stay here and just breathe for a little while to feel really rested for the week. Lie flat on your back. Put a pillow under your knees to make your lower back feel good. You can also use a small pillow for your head and a light blanket. Let your arms and legs relax. Close your eyes and try to let all your muscles go soft.

Supported Bridge Pose

This pose can help your back feel supported and can also have a calming effect, preparing you for the week ahead. Lie on your back with your knees bent and feet flat on the floor. Place a block or pillow under your lower back (your hips). Let your arms rest by your sides, palms facing up. Stay here and breathe gently for a few minutes.

Walking is considered the easiest way to exercise, but its full potential as a cancer prevention tool has only just been brought into sharp focus. While the majority of us are aware of the 10,000‑step daily target, new research published in the British Journal of Sports Medicine indicates that significantly fewer steps might be needed in order to bring about a significant decrease in cancer risk. In addition, you don't have to be a speed walker or put up log marathon‑sized miles—regular, moderate everyday movement seems to be the ticket.

The popular 10,000-step goal actually has more marketing than scientific history behind it. Originally touted in 1960s Japan as a sales tool for pedometers, there is no scientific rationale behind that round figure in cancer prevention. The most recent evidence from the UK now provides a more scientifically informed benchmark, supported by objective measures of activity.

Researchers examined data on over 85,000 UK Biobank study participants who had worn wrist‑mounted accelerometers for seven days, measuring both step count and movement intensity. During a median follow‑up of 5.8 years, researchers monitored new diagnoses of 13 cancer types—breast and colorectal cancers to lung and endometrial cancers—and adjusted for major risk factors, including alcohol consumption, smoking, and diet

There was a clear, inverse association between steps per day and incidence of cancer:

• 7,000 steps per day was related to an 11% reduced risk of developing one of the 13 cancers under surveillance versus 5,000 steps
• 9,000 steps per day was related to a 16% reduced risk, with minimal added benefit thereafter.

Notably, such reductions in risk persisted even after controlling for demographic, lifestyle, and health factors—emphasizing that it is movement per se, and not confounding variables, that is producing the protective effect.

Intensity vs. Volume: What Matters Most While Walking

Even for brisk walking, there did prove to be a weak correlation with reduced risk of cancer, but once it was included for overall daily activity, the benefit decreased. The time taken to take steps either at one's own relaxed pace or at a faster walk is what really matters for cancer‑prevention. This has made the advice easily accessible: anyone can simply walk at one's own comfortable pace and yet gain cancer‑preventive benefits.

Current U.S. health guidelines call for a minimum of 150 minutes of moderate‑intensity aerobic physical activity weekly, complemented by strength training two times per week. However, CDC statistics reveal that more than two‑thirds of U.S. adults fail to meet these thresholds. With an estimated 2,041,910 new cancer diagnoses and 618,120 deaths from cancer projected in the United States for the year 2025, incremental, sustainable changes may have disproportionate impact on national cancer burden.

Supporting a 7,000–9,000 step per day target—approximately 3 to 4 miles of walking—may provide a more realistic starting point for most, particularly those who are intimidated by 150 minutes per week.

Why Walking Prevents Cancer?

The biological mechanisms of this cancer protection are complex:

Hormonal Control: Routine physical activity stabilizes sex hormones, which contribute to breast and endometrial cancer risk.

Increased Insulin Sensitivity: Exercise reduces circulating insulin and insulin‑like growth factors, both of which are implicated in tumor development.

Less Inflammation: Systemic chronic inflammation generates an environment that is permissive for malignancy; walking has anti‑inflammatory properties.

Increased Immune Surveillance: Physical activity can enhance the body's capacity to recognize and eliminate abnormal cells before they are able to proliferate.

Each of these mechanisms underscores the manner in which short periods of cumulative low‑intensity activity can create an unfavorable climate for cancer development and progression.

Infusing Walking (Steps) into Your Daily Routine

Taking on a 7,000–9,000 step habit doesn't have to disrupt your routine. Inexpensive tactics are:

Active Commuting: Drive further from the office or exit public transport one stop sooner.

Micro‑Breaks: Interspersed walking breaks during the workday replace sitting time.

Social Strolls: Meet up with friends or family with a casual stroll.

Household Chores: Activities such as gardening, vacuuming, or tidying add steps and light activity.".

Although this research offers strong evidence for overall step‑count recommendations, additional research is required to investigate cancer‑specific influences. Do some cancers react differently to physical activity compared to others? May individual risk factors—e.g., genetic susceptibility—alter the effect? Longitudinal trials and mechanistic research will enable more nuanced recommendations, perhaps even personalized prescriptions for step count and activity intensity.

The road to cancer prevention literally lies at your feet. Ditching the antiquated 10,000-step myth, taking 7,000 to 9,000 steps per day proves to be a realistic, evidence-based approach to reducing your risk of several cancers. With obesity levels rising and a sedentary population dominating the landscape, this "move more, sit less" strategy is a straightforward but compelling public health message—one every step really does count.