Latest news with #SaurabhBothra
Mint
11 hours ago
- Health
- Mint
To improve balance and prevent falls in your senior years, tai-chi or dance your way
While watching a young twenty-something fitness instructor balance on one foot while tying the shoelaces of the other, I remarked that such feats were a generational thing. 'Nope," he said. 'That's a balance thing." Saying which, the class that followed was all about finding balance amidst stumbles and grumbles. Falls can kill, not just dramatic plunges but also seemingly minor slips – particularly among older adults. A friend recently texted that he lost his 90-year-old father to a fall at home. Another's 89-year-old mother-in-law required stitches after a fall and never fully recovered. The incidence of falls in people over 65 is around 28 percent. Dr Shobha N, neurologist and stroke physician at Manipal Hospital in Bengaluru, cites several causes of falls in older adults: impaired vision or hearing, decreased muscle mass, diminished foot sensation, slowed reflexes and altered gait. Underlying conditions like diabetes, cardiac issues, postural hypotension and incontinence all increase fall risk. Some medications and vitamin deficiencies contribute too. Environmental hazards—slippery floors, poor lighting, loose rugs—are added risks. While some falls are inevitable, many are preventable with improved balance. Fitness experts advise that training should begin early rather than post 50. Saurabh Bothra, yoga instructor and co-founder of Habuild, an online wellness platform, stresses that balance training is a preventive tool, not a late-life remedy. 'Like most aspects of health, you can't suddenly 'catch up' later," he says. 'Incorporating balance exercises alongside cardio and strength training from your early decades ensures that your body and brain remain resilient as you age." The adage 'use it or lose it" applies here. In her book, Better Balance for Life, published in 2018, Carol Clements writes: 'Balance is a skill. It gets better with practice and deteriorates without it." The book includes a 10-week stability programme, recommending everyday tasks like standing on one foot while brushing teeth or walking an imaginary tightrope while on the phone. Dance is another effective way to train balance. Jayachandra Pallazhy, founder and artistic director of the Attakkalari Centre for Movement Arts, says balance and agility are the by-products of dancing. 'All forms of dancing engage the pectoral muscles, which support posture and help improve balance," he notes. Dancing combines auditory (music), visual (movement), and kinesthetic (body awareness) inputs, which engages multiple brain regions simultaneously. 'When you move you connect it with your breath, almost like painting or sculpting with your breath. With dance you understand the alignment of your body and it propels itself." In addition, dancing enhances mental and physical coordination. Mind-body disciplines such as yoga and tai chi similarly strengthen balance. In tai chi, intentional meditative movement activates the brain while training the body. A controlled trial found that a therapeutic tai ji quan programme was more effective than stretching or multimodal exercises in reducing serious falls in older adults. Zi, a 70-year-old tai chi instructor in Philadelphia, teaches a senior class in a public park each morning. 'Holding on to our dan tien—the body's energy centre—is key," she says. One recommended pose is the Golden Rooster Stands: lift one knee while raising the same-side arm and hold for a few seconds before switching sides. Yoga, too, offers asanas that improve balance. 'Balance is fundamentally a neurological process," says Bothra. 'It also reflects leg strength and coordination, essential for preventing falls." Poses such as Vrikshasana (Tree Pose), Garudasana (Eagle), Ardha Chandrasana (Half Moon), and Tadasana (Mountain) are safe for older practitioners if done near a wall or with support. Bengaluru-based Shubha Rao, 70, has practised yoga since her thirties. 'I continue to do balance asanas and teach other seniors in my apartment building. It helps with stability and confidence," she says. Yet, even with preventive steps, falling is at times inevitable for anyone. This is where learning how to fall becomes crucial. Skateboarders, for instance, practise falling almost as much as riding. 'The first thing you teach yourself is how to fall safely," says Bobby, 29, a skateboarder practising since he was 10-years-old. In judo, knowing how to land without injury is essential. The Dutch Judo Federation launched ZekerBewegen (feeling safe in movement) in 2015, a fall-prevention programme for seniors. It teaches techniques for falling safely while seated and standing by tucking the chin to minimize injury to head and spine and rolling to distribute impact. 'When we teach swimming to prevent drowning," asks Rao, 'why can't we teach falling to prevent injury?" Dr Shobha N suggests some simple screening tools to assess the risk of falls. Tug Test: In this screening tool, a patient is asked to get up from a chair and walk at a normal pace for 3 meters, turn around, walk and sit back in the chair. If this takes more than 13.5 seconds then, the person is at a risk of fall. Gait Speed: If the gait speed is less than 0.8m/s, then the person is at a risk. TIPS TO IMPROVE YOUR BALANCE 2. Vision and hearing should be corrected with glasses or hearing aids. 3. Just 20 minutes of daily exercise can enhance muscle mass and joint flexibility. Stair climbing and strength training help slow osteoporosis. 4. Staying hydrated and getting sufficient sleep reduce the risk of tumbles. 5. Vitamin D and B12 supplementation may aid balance, while avoiding alcohol and sedatives is crucial. Managing blood pressure, adjusting anti-epileptic medications and correcting electrolyte imbalances all support fall prevention. 6. Practical measures—such as walking slowly, keeping hands free for support, and using canes or walkers when needed—can make a significant difference. If a fall occurs, it's vital to stay calm and rise slowly with support. 7. Ultimately, addressing both internal and external risk factors—and learning how to fall safely—can prevent serious head, neck and spinal injuries that often compromise an older adult's independence. Jayanthi Madhukar is a Bengaluru-based writer.
Hindustan Times
27-07-2025
- Health
- Hindustan Times
Emotional strength as important as physical strength for men: Yoga expert Saurabh Bothra shares 7 healthy habits
Men often grow up being reminded to 'toughen up' whenever emotions surface. But expressing emotions needs to be normalized, and emotional strength must be as prioritized as physical strength, says yoga expert Saurabh Bothra. With rising burnout and the constant pressure of comparison, even men are turning to mind-body practices like yoga, breathwork, and therapy, not for trends, but for tangible results like better focus, clarity and sleep. The expert suggests healthy habits to build emotional strength in men, to avoid stress, anxiety and depression. A man with emotional strength may have better focus, clarity and healthier relationships.(Freepik) Why emotional strength can't be optional anymore Are you someone who locks yourself up in the 'never cry, handle problems alone, always appear in control' box associated with men? Silence can kill, says Bothra, pointing out statistics that in India, the male suicide rate stands at 14.2 per 100,000. "Unchecked distress bleeds into relationships and the workplace. Irritability, withdrawal, and reckless coping behaviours strain marriages, derail careers, and model unhealthy habits for the next generation. Emotional fitness flips that script," Bothra tells Health Shots. Habits to build emotional strength The goal of building these emotional strength habits is to develop the ability to notice, name, and regulate feelings without getting hijacked by them. The following practices cover body, mind, and community, and none require dramatic lifestyle overhauls, says Bothra. 1. Breath‑led movement Spend ten minutes each morning in slow, deliberate motion. A gentle Surya Namaskar or sun salutation sequence blends stretching with diaphragmatic breathing, down‑regulates the nervous system, and lubricates joints before the day's demands hit. No fancy gear, studio, or chanting required. 2. Name the emotion to tame it Keep a pocket notebook or phone note where you jot a one‑word check‑in three times daily — angry, restless, content, overwhelmed. Labeling converts vague discomfort into a manageable data point. Over weeks, patterns emerge, showing who or what reliably pushes buttons. That awareness is half the battle won. 3. Keep taking micro-breaks Treat the brain like a muscle that needs rest between sets. Schedule two five‑minute breaks in the workday to step outside, stretch, or practise box breathing (inhale‑hold‑exhale‑hold, four counts each). Short, regular resets beat one long vacation that never arrives. 4. Brotherhood, not bravado Statistics say 40 percent of Indian men still never discuss mental health. Break the stalemate by inviting a friend for coffee and opening with a simple 'I've been feeling weird lately, you ever get that?' Vulnerability given is often vulnerability returned. If circles of trust are scarce, structured men's groups — both in‑person and online — provide guided sharing without judgment. 5. Take professional help Therapy is not a last resort. It is coaching for the mind. A few sessions can teach evidence‑based techniques like cognitive reframing or acceptance and commitment strategies. Pairing this with movement‑oriented disciplines such as yoga, martial arts, or even mindful running produces a feedback loop: body calms mind, and an organised mind directs the body with purpose. 6. Learn to laugh and smile more Seek moments that genuinely make you laugh - be it a funny video, playful banter, or nostalgic memories. Smiling and laughing release endorphins, lower stress and remind you that joy too, is a skill worth practising. 7. Make habits stick Emotional fitness is about being more in control. It's the difference between reacting on impulse and responding with intention. That kind of resilience doesn't come from suppressing emotion or pushing through blindly. It comes from knowing what's happening inside you and learning how to work with it. Practices like conscious breathwork and simple asanas help build that internal awareness. You begin to notice what sets you off, what grounds you, and how to return to balance without needing to escape. Over time, this becomes less of a routine and more of a mindset. For any man who wants to show up fully for his work, his people, and himself, that mindset changes everything.
Hindustan Times
27-07-2025
- Health
- Hindustan Times
Yoga expert Saurabh Bothra shares 7 habits for men to build emotional strength, says silence can kill
Men often grow up being reminded to 'toughen up' whenever emotions surface. But expressing emotions needs to be normalized, and emotional strength must be as prioritized as physical strength, says yoga expert Saurabh Bothra. With rising burnout and the constant pressure of comparison, even men are turning to mind-body practices like yoga, breathwork, and therapy, not for trends, but for tangible results like better focus, clarity and sleep. The expert suggests healthy habits to build emotional strength in men, to avoid stress, anxiety and depression. A man with emotional strength may have better focus, clarity and healthier relationships.(Freepik) Why emotional strength can't be optional anymore Are you someone who locks yourself up in the 'never cry, handle problems alone, always appear in control' box associated with men? Silence can kill, says Bothra, pointing out statistics that in India, the male suicide rate stands at 14.2 per 100,000. "Unchecked distress bleeds into relationships and the workplace. Irritability, withdrawal, and reckless coping behaviours strain marriages, derail careers, and model unhealthy habits for the next generation. Emotional fitness flips that script," Bothra tells Health Shots. Habits to build emotional strength The goal of building these emotional strength habits is to develop the ability to notice, name, and regulate feelings without getting hijacked by them. The following practices cover body, mind, and community, and none require dramatic lifestyle overhauls, says Bothra. 1. Breath‑led movement Spend ten minutes each morning in slow, deliberate motion. A gentle Surya Namaskar or sun salutation sequence blends stretching with diaphragmatic breathing, down‑regulates the nervous system, and lubricates joints before the day's demands hit. No fancy gear, studio, or chanting required. 2. Name the emotion to tame it Keep a pocket notebook or phone note where you jot a one‑word check‑in three times daily — angry, restless, content, overwhelmed. Labeling converts vague discomfort into a manageable data point. Over weeks, patterns emerge, showing who or what reliably pushes buttons. That awareness is half the battle won. 3. Keep taking micro-breaks Treat the brain like a muscle that needs rest between sets. Schedule two five‑minute breaks in the workday to step outside, stretch, or practise box breathing (inhale‑hold‑exhale‑hold, four counts each). Short, regular resets beat one long vacation that never arrives. 4. Brotherhood, not bravado Statistics say 40 percent of Indian men still never discuss mental health. Break the stalemate by inviting a friend for coffee and opening with a simple 'I've been feeling weird lately, you ever get that?' Vulnerability given is often vulnerability returned. If circles of trust are scarce, structured men's groups — both in‑person and online — provide guided sharing without judgment. 5. Take professional help Therapy is not a last resort. It is coaching for the mind. A few sessions can teach evidence‑based techniques like cognitive reframing or acceptance and commitment strategies. Pairing this with movement‑oriented disciplines such as yoga, martial arts, or even mindful running produces a feedback loop: body calms mind, and an organised mind directs the body with purpose. 6. Learn to laugh and smile more Seek moments that genuinely make you laugh - be it a funny video, playful banter, or nostalgic memories. Smiling and laughing release endorphins, lower stress and remind you that joy too, is a skill worth practising. 7. Make habits stick Emotional fitness is about being more in control. It's the difference between reacting on impulse and responding with intention. That kind of resilience doesn't come from suppressing emotion or pushing through blindly. It comes from knowing what's happening inside you and learning how to work with it. Practices like conscious breathwork and simple asanas help build that internal awareness. You begin to notice what sets you off, what grounds you, and how to return to balance without needing to escape. Over time, this becomes less of a routine and more of a mindset. For any man who wants to show up fully for his work, his people, and himself, that mindset changes everything.
Hindustan Times
22-06-2025
- Health
- Hindustan Times
Yoga trainer Saurabh Bothra recommends 5 healthy habits for busy lives - plus 1 pro tip
Too busy to pursue a fitness routine or sticking to diet for your wellness? Yoga trainer Saurabh Bothra says even following a few simple healthy habits every day can be life-changing, rather than making difficult and drastic lifestyle changes. Saurabh Bothra says habit-building can contribute towards healthy living.(Saurabh Bothra) Bothra, who offers habit-building programs and live guided sessions through his platform HaBuild, shared his top 5 tips for healthy living, in a LiveMint interview. Check out his tips: 1. Drink water: According to the yoga coach, staying hydrated with plain glasses of water can be very beneficial for health. Apart from boosting digestion and enhancing skin health, it also offers one more benefit. Bothra says, "Drinking a lot of water will make you go to the washroom more than once, and encourage movement." 2. Move: If you are a busy working professional who spends more time sitting than standing, make sure you get up and move around at least after every hour. "In our office, we have a trend of doing an 3-minute activity after every hour. We do squats, deep breathing or anything that makes us move around," says Bothra, suggesting how to increase movement. 3. Deep breathing: The Nagpur-based trainer highly recommends a session of deep breathing for busy professionals. He says even 5 minutes of conscious breathing practice can feel therapeutic for people who are often caught between work and home-related pressures. "It's a great stress-buster," he says. Bothra recommends box breathing (inhale, hold, exhale, and hold, each for a count of four) and coherent breathing (inhale and exhale for the same duration of around 5 seconds) 4. Sleep on time: It's what our parents told us time and again as kids. Now as adults, it's time to pay attention to your sleep hygiene. "Everyone to sleep before 11:00 pm at least. However busy you may be, after 11:00 p.m., most people are often just doing time-pass. Good sleep quantity and quality are very important healthy habits," he adds. 5. Workout: If your schedule does not allow you to workout every day, try it at least thrice a week for 45 minutes each, suggests Bothra, who helps people adopt yoga through his online platform. Apart from these tips, he has a pro tip to share: "Don't try to do five things together! It doesn't work like that. Do a small thing for seven days or 14 days and then start adding one more thing, and then another. Don't try to do everything at once, otherwise we usually fail and go in that all-or-nothing trap. Either we do everything or we just stop doing, and then wait for 1st of January to come again," he says. Also read: Meet Saurabh Bothra, IITian-turned-yoga coach who has built a 1 crore-strong wellness community — one habit at a time Stress management is also a very important part of maintaining good health. Asked about his strategy to deal with stress, Bothra responds, 'There are days that really get to me. My best practice to deal with stress is to go to sleep. So the days I'm busier, I go to sleep early so that I can make sure that my next day becomes better.'
India Today
21-06-2025
- Health
- India Today
How digital wellness platforms are redefining preventive healthcare in the post-pandemic era
In a post-pandemic world, digital wellness platforms have rapidly transformed how individuals and organisations approach health. What once felt impersonal and inconvenient has now become the cornerstone of daily well-being routines. From boosting immunity and encouraging fitness at home to supporting preventive care and habit-building, platforms are leading a silent people increasingly prioritise long-term wellness over quick fixes, digital-first models are proving more impactful and scalable. Here's how this shift is reshaping personal health and employee wellness across BEYOND JUST FITNESSBefore COVID-19, digital wellness platforms existed but lacked widespread trust or familiarity amongst users. According to Saurabh Bothra, founder of Habuild, the pandemic acted as a turning point. It dramatically changed people's perception of online learning and health coaching, especially in a country like India where physical presence was once equated with there was a noticeable shift: people began focusing more on immunity, preventive health, and building sustainable OF HABITS AND COMMUNITYAccording to Bothra, habit-building is most successful when tied to strong community support. 'The shortest way to build a habit is to join a community of people you want to be like,' he said. When surrounded by like-minded individuals, whether online or offline, behavioural change happens also explained how digital platforms simplify fitness routines by reducing the 'response time', the energy or steps required to start working out. In traditional gym settings, changing clothes, commuting, or other logistical barriers often lead to online platforms, one click starts the workout, making consistency easier and more attainable. Community-driven platforms encourage users to stick to routines by creating a positive environment where good habits are constantly SEE REAL IMPACTCorporates are increasingly embracing digital wellness platforms to boost employee productivity and reduce absenteeism. Bothra cited an example from the Central Bank of India, where employee engagement in yoga sessions significantly improved well-being.
