Physical Wellbeing

A big workout once a week is just as good as daily exercise!

December 24, 2022
The Wellness Tribe Team
One big workout once a week is just as good as daily exercise!

As a physiotherapist, I often hear from my patients that they do not have time to exercise every day, whether during corporate wellness sessions or during individual sessions. With busy schedules and a never-ending to-do list, it can be tough to fit in a daily workout. But here's the good news: you don't have to exercise every day to be healthy! In fact, one big workout every week is just as effective as exercising daily.

Testing Your Limits

Now, I know what you're thinking. How can one intense workout per week be as effective as daily exercise? The key is pushing yourself to your physical limits during that workout. When you challenge your body with a high-intensity workout, you are giving your muscles and the cardiovascular system a much-needed workout. 

This kind of intense exercise has a greater impact on the body than moderate exercise, so even though you're only working out once a week, you're still getting a good workout.

The Connection Between Exercise and Mental Health

The Connection Between Exercise and Mental Health
Photo by Victor Freitas on Unsplash

One big workout per week has numerous benefits. Exercise that is intense and regular can improve your mental health. Exercise releases endorphins, which are chemicals in the brain that promote feelings of happiness and emotional well-being. You can boost your mood and reduce stress by engaging in a challenging workout once a week.

Another benefit of one big workout per week is that it can help you avoid burnout and injury. Overdoing it with daily exercise can lead to fatigue and a higher risk of injury. By allowing your body to rest and recover in between workouts, you can prevent burnout and keep your workouts safe and effective.

Now, I want to be clear that the one big workout-per-week approach isn't for everyone. If you have specific fitness goals, such as losing weight or training for a marathon, you may need to incorporate daily exercise into your routine.

A Few Precautions

One Big Workout a Week: The Surprising Health Benefits According to a Physiotherapist
Photo by Victor Freitas on Unsplash

Additionally, if you are new to exercise or have chronic health conditions, it is important to consult with a healthcare provider before starting any new fitness routine.

But for the majority of people, one big workout per week is a great way to maintain a healthy lifestyle. So next time you're feeling overwhelmed and don't think you have time for daily exercise, remember that one big workout per week is just as effective. And who knows, you might even find that you enjoy it more than daily exercise! 

"Exercise is a celebration of what the body can do, not a punishment for what you ate." — Kevin NG. 

So grab your sneakers and get moving – your body (and mind) will thank you.

Closing Thoughts

Overall, the key takeaway is that consistency and effort are more important than the frequency of workouts. As long as individuals are able to regularly engage in physical activity that challenges their bodies and promotes overall wellness, they can experience the numerous benefits of exercise regardless of how often they do it.

Personal Wellbeing

Retention - Attrition Spelt Backwards

December 5, 2022
The Wellness Tribe Team
Retention - Attrition Spelt Backwards

We are in the midst of layoff season. While the world is shocked to see large internet companies like Meta and Twitter fire employees, the Indian startup scene has also suffered. So, what led to this, what is happening now, and what is yet to come? 

Race to Mass Layoffs?

Adding to the difficulties in Silicon Valley is the possibility that Amazon will announce layoffs that will affect up to 10,000 workers. Following Microsoft, Twitter, Snap, Meta, and Twitter, Amazon is the next big tech company to lay off employees. There has also been a decrease in recruiting at Apple and other companies. 

In the wake of fears of a worldwide recession, technology companies, traditionally large spenders, are now turning to cost-cutting.

Mass Firings: What Led to This?

From January 1 to June 1, 2022, the market capitalization of the top 30 technology companies decreased by $4.3 trillion. These 30 companies represent the majority of the value of the global tech market.

At least $5–6 trillion was lost in the global listed tech market as a whole. The top 30 businesses account for $4.3 trillion of this. In actuality, the combined contribution of Apple and Microsoft to this market value decline is close to $1 trillion. 

From June to August 18, the market value of the top 30 tech companies experienced a $900 billion recovery.

What's the situation in India?

Many edtech companies have let go of employees, including Byju's and Unacademy. It was reported that Unacademy had laid off 1,150 employees, while Byju's laid off 550 employees, not far behind Vedantu, which had laid off 624 employees.

Meanwhile, MFine laid off 600 workers, Ola fired 500 people, and Cars24 reported 600 job losses. In all cases, layoffs were caused by tighter monetary policies and a correction in the stock market.

How About the Attrition Rate?

In addition to layoffs, IT organizations have experienced high attrition rates. Labor costs and the cost of acquiring talent led to squeezed operating margins for all IT majors during the previous quarter.

During the first quarter of FY23, Indian IT companies spent, on average, 57% of sales on employee salaries, with some, like Infosys, raising their top performers by one or two digits. TCS's attrition rate for Q4 of FY22 was 19.7%, much higher than Infosys's 17.4%.

In Q4FY22, HCL Technologies experienced an increase in attrition from 21.9% to 23.8%. However, Wipro has managed to keep attrition rates relatively stable, dropping from 23.8% to 23.3% between April and June.

Corporate News

Report: Indian startups reduce full-time hiring by 61%

November 18, 2022
The Wellness Tribe Team
Report: Indian startups reduce full-time staffing by 61%

India is experiencing severe hiring cutbacks, according to a recent study released on Monday, showing that permanent staff recruitment has decreased by 61 percent over the last 12 months.

From October 2021 to September 2022, data were collected from more than 25,000 Indian workers working at more than 1,000 companies in 20 different industries.

A recent report from Razorpay's business banking platform RazorpayX Payroll reveals a 1,300% decline in hiring for chief experience officers (CXOs).

Due to the changing dynamics of the startup environment, employment trends have changed significantly over the last year.

The Indian startup ecosystem has proven to be robust and adaptable despite recent challenges. Taking macro forces into consideration, entrepreneurs have formed smaller but more powerful teams to maximize their workforce. Many businesses are cutting their workforces in the midst of the financial winter.

Indian Startups Cut 61% off Permanent Hiring: Razorpay Report
Photo by Clem Onojeghuo on Unsplash

Another report from my back-of-the-envelope assessment indicates that startups and major tech firms have laid off more than 5,000 Indians in the last month. 

According to some predictions, the Indian economy is anticipated to lay off 16,000 workers by the end of 2022. It seems nobody's job is safe, not even at global behemoths like Twitter or Byju's.

Even though there was a decrease in hiring, the total wage paid to full-time employees increased by 64.7%. It was noted in the survey that the increase in income, particularly among the highest-paid professionals, is not distributed equally between the sexes.

Although employment has declined overall, technology hiring appears to have been the least affected. Technology-related occupations have managed to slightly boost their contributions to the total workforce by 4%, even though the hiring trend has generally slowed down.

A Look at the Gig Economy

It is apparent that companies prefer gig workers over permanent employees as the number of permanent employees has declined. The number of payments made to gig workers has grown by 153% since October 2021. A semi-gig worker model is now being used by 15% more businesses than it was previously.

According to the survey, the majority of semi-skilled gig workers employed by startups earn less than Rs 20,000 per month, followed by those who earn between Rs 20,000 and Rs 40,000.

Interestingly, these employees have among the weakest growth rates, averaging 26% and 52%, respectively.

Research shows that competent gig workers with earnings between Rs 85,000 and more than Rs 150,000 have experienced the fastest growth over the last year, even though they contribute the least to the overall pool.

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