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Fitness & Exercise


Most of us are aware about the importance of exercise in our life. But, we are so busy juggling between hectic work schedules and household responsibilities that we happily ignore our daily exercise session. Moreover, our highly mechanised and automated life has reduced our physical activities like walking, running and doing household chores to a great extent, adding woes to our fitness.

Maybe because of our lifestyle or because we have become a little lazy, our physical activity has reduced drastically over the last 50 years. And this has shown adverse effects on health, making it a serious issue. Exercise and physical activities play an important role in fitness and overall well being of the body, and it should be encouraged from a young age.

Plan a fitness regime and follow it:

  • Frequency – how often can you exercise?
  • Intensity – the level of energy you want to achieve
  • Time – estimated time for each session
  • Type – types of exercise you enjoy doing more

In case you want to and can follow a rigorous working out session and you cannot visit the gym regularly, Dr. Health gives you an alternative. According to health experts, 30 minutes of moderate activity five times a day is recommended. Indulge in activities like:

  • Walking / Jogging
  • Dancing
  • Dusting
  • Yoga
  • Cycling
  • Gardening
  • Mopping floors

Health benefits of exercise
No wonder why people at the age of 60 still consider jogging or walking in a park as their routine activity. They definitely know the path to good health and happiness. Dr. Health’s suggestion to younger generation is that it’s never too late to get up and get going for exercise, as there are several health benefits of exercise.

  • Cardiovascular: To promote cardiovascular health one should exercise for at least 30 minutes thrice a week in a way that your activity speeds up the rate of the heart. Aerobic exercises strengthen the heart muscles making them more efficient to pump the blood around the body. Regular cardiovascular exercises make you fit and healthy by improving circulation, lowering blood pressure and reducing the cholesterol level.
  • Respiratory: Patients of asthma and chronic obstructive lung disease have discovered that doing exercises that make them feel slightly out of breath, helps to improve their lung capacity and breathing patterns.
  • Musculoskeletal: Regular exercise keeps the muscles, tendons and ligaments strong, toned and supple. It reduces common problems like back pain and rheumatoid arthritis, that usually develop in the later stages of life. Weight bearing exercises like walking, dancing and skipping can build strong bones reducing the chances of osteoporosis.
  • Psychological: Exercise and good health go hand in hand. Besides improving your physical health, daily exercise gives you a ‘feel-good’ factor, uplifting your mood. It also helps you to relieve stress, control aggression, come out of depression and get sound sleep.

Warm up and cool down:
Make sure that when you start your exercise session, you begin with a ten-minute warm-up session. If you don’t, there are chances that you may overexert yourself causing injury or muscle pull. Start with cycling, jogging at one place or stretching. Similarly, aerobics or weight-lifting should be followed by a ‘cool down’ session by stretching exercises for muscles and joints.

Take guidance:
In case you want to start exercising again after a long gap, it would be good to either see your doctor or do it under an instructor’s guidance. It is good to know your current fitness level and analyse your exercise intensity before exercising. Work out a safe and effective plan of action for exercising regularly. This will ensure a sure shot way to good health – a healthy mind and a healthy body!

By the age of 60 years, around 60% of men and 40% of women start snoring