Exercises required to remain healthy.

The importance of regular exercise for remaining healthy cannot be overemphasized. In the modern mechanical era, most of the physical work is being delegated to machines, and humans are becoming more and more inactive. I remember one animated movie ‘Wall-E’ where it is predicted that we will lose even our walking ability, as moving from one place to another for a short distance will not require walking; machines will do that as well. Hopefully, this will not happen in reality .

There are innumerable disadvantages of being inactive. First and foremost, an inactive person will gain weight and become obese. Obesity has all its bad consequences. Second, these people lose muscle strength, bone density and become increasingly incapable of doing routine things like walking for short distances, lifting moderate amounts of weight, climbing a few stairs, etc. Lack of exercise increases the chance of developing hypertension, diabetes mellitus, hypothyroidism, dyslipidemia, etc. These consequently precipitate myocardial infarctions (heart attacks), brain strokes, kidney diseases, and so on.

The important starting point is having a strong determination and being constantly motivated. This is the key to doing exercises day in and day out, which has a positive compounding effect. Most people complain that they are extremely busy and they don’t have enough time to do exercise. But where there’s a will, there’s a way – if you want to exercise, there is always some time. Morning hours are the best, but anytime is good. After breakfast, during a lunch break, after evening snacks, or even late-night post-dinner. If daily exercises cannot be done, 3 to 4 times in a week will do, and in extreme cases, exercising only during weekends also is okay. Something is better than nothing.

When someone starts exercising, there are various considerations to take into account in order to ensure a well-rounded approach to fitness. In addition to determining the type of exercise that is beneficial for one’s health, it’s important to create a comprehensive workout routine that addresses different aspects of physical well-being. In terms of aerobic exercises, also known as cardio exercises, there is a wide range of activities to choose from, each offering unique benefits. In addition to the activities mentioned, such as brisk walking, running/jogging, cycling, swimming, and sports like tennis, badminton, and football, individuals can also explore dance workouts, water aerobics, or high-intensity interval training (HIIT) to add variety and challenge to their routine. Moreover, the duration and frequency of aerobic exercises play a crucial role in reaping the full benefits, with experts recommending 30 to 40 minutes a day, or at least 150 minutes per week for optimal results. Another form of exercises that can greatly benefit overall health and well-being are muscle strengthening and stretching exercises. This includes a wide range of activities such as yoga, pilates, and regular strength training routines. For instance, practicing yoga can involve invigorating sequences like suryanamaskar, which not only enhance flexibility but also contribute to mental relaxation. Similarly, engaging in moderate weight training can target various muscle groups, promoting greater strength, endurance, and bone density. It is recommended to dedicate 10 to 15 minutes per day to these exercises to experience their full benefits. Incorporating these activities into a daily routine can lead to a more balanced and healthy lifestyle.

Can doing exercises harm you? Yes, they can! Anything in excess is harmful, and it’s important to strike a balance in fitness activities. Many fitness enthusiasts often push themselves to extremes, pursuing activities that may not be necessary for good health. For example, while marathon running and participating in an Ironman competition can be exhilarating experiences, they are more akin to adventure sports rather than essential components of a healthy exercise regimen. Engaging in these activities routinely without proper preparation and recovery can indeed pose significant health risks. Additionally, lifting excessively heavy weights in the gym may yield benefits for professional bodybuilders, but for the average individual, it can lead to injury and strain. Therefore, it’s crucial to approach exercise with mindfulness and consult a healthcare professional to assess baseline fitness, especially for individuals in their forties and beyond. Starting with low-intensity exercises and gradually progressing to higher intensities not only reduces the risk of injury but also sets a sustainable foundation for long-term fitness.

In summary, for good health, aim for regular, moderate exercise, including aerobic, stretching, and strength training. Listen to your body and prioritize balance between exercise and rest.

Dr. Tamiruddin A. Danwade.

(Dr. Tamiruddin A. Danwade is a highly experienced Consultant Interventional Cardiologist, providing expert care and treatment for patients with cardiac conditions. With a focus on delivering the highest standard of cardiovascular care, Dr. Danwade is dedicated to improving the health and well-being of his patients. He is the founder of the Mother and Rhythm Clinics located in Seawoods and Kharghar, where he combines his extensive knowledge and expertise to provide comprehensive and compassionate care. Patients can contact Dr. Danwade at +919321459928 for appointments and consultations, and can trust in his commitment to delivering superior cardiac care.)