Most people assume, fitness refers to physical fitness. But that is only one aspect.
Total fitness is a combination of mental fitness, social fitness, spiritual fitness, and of course, physical fitness. To become totally fit, you need to develop in all these four aspects of your being.

 

For Physical Fitness -

Breathing Exercise (Pranayama)

Pranayama is quite easy. Just keep your back upright and breath in slowly through your nose. As you do, your chest will expand. Then breathe out slowly through your mouth.

Feel that as you inhale, the abundant life energy from mother nature enters your body. As you exhale, all the toxic elements leave your body. Breathe this way 5-10 times twice a day. You will find yourself active, alert, and full of life throughout your day.

 

Eating Habit:

Eat fresh natural food. Refrain from eating all kinds of fast food, processed food and sugar.

As per specialists, heart disease, cancer, diabetes, etc non-communicable diseases are responsible for 74% of deaths every year around the globe. Non-communicable diseases they are mainly caused by unhealthy food.

Professor Tim Spector from Kings College in London carried out an experiment on his son to find out the negative impact of fast food. He asked his son to eat only fast food and fizzy drinks for ten days. His son could eat as many burgers, chicken nuggets, french fries, etc. for ten days and his father would pay the bill.

So the boy started eating. On the third day, he started feeling very lethargic. His friends noticed that some of his hair was turning gray.

But the worst was happening to his gut.

In the gut there exists 1400 good bacteria or microbiomes whose function is to help in digestion, control the amount of stored fat in the body, control blood content, and protect the liver, kidney, etc and many more.

When the boy’s stool was tested, it was found that 40% of those beneficial bacteria were completely destroyed due to intake of fast food in those 10 days.

Cornell University from London and British Gut Project jointly published the reports.

To add to that, food can affect the brain as well, even inside the womb.

Professor Felice Jacka from the University of Melbourne carried out research with 23 thousand of mothers which revealed that mothers who ate junk food, processed food, fizzy drinks, and salty snacks like chips, cake, cookies, etc. gave birth to children who had temper issues, restlessness and attacking behavior compared to those mothers who ate natural and fresh food during their pregnancy. The children from mothers with unhealthy eating habits also had more cases of depression, anxiety, and nightmare problems.

To gain physical fitness, eat brown food instead of white ones. Eat brown rice instead of white rice, and brown flour instead of white. Moringa powder comes with great benefits. Also add seeds to your diet, especially jackfruit seeds which are a treasure of vitamins and minerals.

 

Yoga

The benefits of yoga are no longer new to us. Quantum yoga is the most modern version of yoga practice.

One of the asanas of Quantum Yoga is Bongashon. Practicing it will bring you numerous benefits such as -

1. Lose belly fat and excess weight.
2. Longer lifespan.
3. Reduce blood cholesterol.
4. Better digestion.
5. Increased chances of normal delivery for pregnant women.
6. Boosted immunity.
7. Relief from rheumatism.

 

How to practice Bongashon

Sit in a full or deep squat position. Bend your legs fully. Your thigh muscles should touch the legs but your buttocks should not touch the floor.
Try not to bend the upper part of your body too much while keeping your backbone as straight as you can.
Let your toes touch the floor. The weight of your body will fall on your ankles.  Try to keep one hand gap between your feet. Keep a convenient gap, no need to force your body.
Rest your hands around or on your knees. Relax and let go of your body weight.
Sit still in that position. That is it. You are successfully doing a great yoga asana while sitting down - the bongashon.

 

For Mental Fitness -

Now comes the next important part - your mental fitness.

Being mentally fit means being brave, believing, peaceful, confident and empathetic individual.

The best way to build up mental fitness is meditation.

Meditation is an exercise of the brain. After conducting several studies, neuroscientists have concluded that just as running strengthens leg muscles, breathing strengthens lung muscles, and swimming strengthens shoulder and arm muscles, in the same way, regular meditation improves the gray matter in the cingulate cortex of the brain which increases concentration power.

Practicing regular meditation increases the inner power of an individual. As a result, they start believing in themselves. They find the courage to think- the I can and I will. When they start thinking that they can, the thoughts transform into beliefs, driving their brain to work accordingly, bringing them success and fulfillment.

 

For Social Fitness -

`Loneliness is a growing health epidemic’ as rightly said by Surgeon General Dr. Vivek Murthy, who is the chief officer of the United States Department of Public Health.

Loneliness is harmful to your health. The way that 15 cigarettes a day would reduce your lifespan, loneliness does just the same.

We all have witnessed its truth during the corona era. More than the virus attack, people have suffered more from being deprived of their loved ones’ touch.

Social media cannot help with social fitness. On the contrary, real-life connections are more important. And also, increasing the practice of greeting everyone you meet, regardless of whether you know them or not.

This may sound a bit absurd, how can greeting people help? But it is a fact.

The richest countries around the world have spent billions of dollars and come up with countless ways to save people from the corona. England has even appointed ‘ministers for loneliness’. The US army has arranged workshops to develop the social as well as physical fitness of their soldiers. 

Recently a media campaign in the USA has gained much popularity. The campaign is called -  ‘Just say hello!’

They promoted the idea of saying hello to everyone a person meets on the way, regardless of whether they know them or not.

Professor John Cacioppo, the founding director of the Center for Cognitive and Neuroscience at the University of Chicago has carried out research on loneliness for 20 years. He concluded from years of study that the habit of saying hello to people, regardless of whether you know them or not, will build up your social muscles.

Prophet Muhammad (pbuh) also taught us to practice “just say hello” 1400 years ago.
He told us to practice giving salam (greeting by saying may peace be on you) to everyone and greet people with salam at the very first chance. Because this would enhance our peace and inner security.’ [Bara bin Azib (r.a.); Ahmed, Mufrad]

So practice greeting everyone you meet with salam. Your social muscles will strengthen, boosting your social fitness.

 

For Spiritual Fitness -

Attaining all the above three fitness goals will not bring you fulfillment unless you also take care of your spiritual fitness.

Humans are born with the natural urge to worship, to submit themselves to a higher being. It is in their very genetic blueprint to put faith in an infinite and absolute being. Hence even after getting everything in life, we see people feeling a form of emptiness within.

So to boost your spiritual fitness, sincerely observe the practices taught by your religion. Following ethical guidelines and manners and etiquettes as ordered by your religion will bring you such a state of gratitude and inner peace within, that nothing in outer life can destroy it.

You cannot be truly happy in life unless you become totally fit. Also, making the effort to attain total fitness ensures your success and abundance in life, no matter what state you might be at in the present. So make the effort. It is a lifetime’s worth.

 

*Quantum Method Course teaches the art of attaining total fitness in life. This method, founded by meditation master Gurujee combines all four finesses into one method and teaches how to balance them all in one life. Everything that one needs to learn in order to find health, happiness, and contentment in life, can be learned from this one method. Hence this method is said to be the science of living for modern men. The science of attaining total fitness.

Quantum Method Course is held regularly in Dhaka, Bangladesh and conducted in Bangla language at present.

To learn more, reach us at webmaster@quantummethod.org.bd