Speaker 1: Namaskar. We need to remain fit. The most marvelous things about humans is that we are all different from each other. Everyone is unique in so many ways at physical level, mental level, emotional level, spiritual level. So it is important to find out about ourselves how to stay fit and healthy. Good health is one of the priorities of our life because it is our swadharma, our duty towards ourselves. If we are fit and healthy, we do not face the miseries of sickness and pain. Maharshi Patanjali advises Heyam dukkham managatam. Yoga Sutra comes in second chapter of Patanjali's Yoga Sutra. It is number 16. Pain which is yet to come could be avoided. The important point which is mentioned here is that we should live in present so that you can avoid any suffering that may come to you. Now you may ask how can I live like this? You have so many choices every day about how you should live. While doing so, you should be mindful about your age, your limitations and your behavior with others. We'll give you seven tips here. I would like to highlight seven ways that you may choose to stay fit, healthy and contented. One, if you are a normal healthy person once in a month, observe fruit day and eat only fruit to give rest to your digestive system and improve your metabolism. Depending on the season, there are varieties of fruits available. Fruits are easily digestible and generate energy and alertness. Second, water is most important element because your body also is made up of around 60% of water. Experts always advise you to drink sufficient water every day. Now, if you want to make this habit more interesting, twice in a day, drink warm water with pinch of salt and lemon. This will detox your system naturally at regular interval. Third, to be fit and healthy, we have to be active and use our muscular and skeletal system. Once a day, practice yoga asanas, which stretches your spine in six different ways. Upward, sideward bending, forward and backward bending, twisting and inverse. These asanas strengthen the muscles of your spine and improve your posture. Fourth, breathe twice a day. Sit or stand with your shoulders relaxed and then inhale for three counts and exhale for three counts. Practice four rounds of this breathing rhythm. This kind of breathing is called as equal breathing and it has the power to dramatically change your emotional state by inducing calmness within seconds. Fifth, take a break from the constant chatter of your mind for 10 minutes every day by sitting comfortably in a quiet place, preferably in an open nature. Close your eyes, make your spine straight, relax your shoulder and passively observe your breathing. Just observe without exaggerating your breathing pattern. You will experience that gradually and gradually your breathing will become rhythmic and your mind relaxed. Sixth, in your daily schedule, make it a point to give 10 minutes every day. Attend to the potted plants, decorate your windows, try some new recipes. This will rejuvenate your whole being and you will find more creative ways to express yourself. Seventh, once a week, involve yourself in some selfless voluntary activities like helping the elderly, cooking food for someone who is sick, teaching underprivileged children. If you look around, you will find plenty of such opportunities. This will help you to develop empathy for other people and definitely make you a better person. Follow these seven ways and discover a better and fitter version of yourself. You will see that the time that you devote to these activities will enrich you in many ways and finally learn to be grateful for all the blessings that you have received in this life. Namaskar