Ex Cricketer Mohd. Azharuddin once said, just like our body needs three staple meals a day, it needs one session of physical activity. Most of us deprive ourselves from this basic need of our body and face the consequences of poor health.
Caveman didn’t go to gym
From prehistoric era till just a few years ago, a normal healthy adult would get sufficient physical activity from his daily chores. Today’s urban lifestyle has taken away that advantage from our life, so it becomes essential that we exercise. Daily.
How much exercise do we need?
American college of sports medicine, the authority in the field of exercise recommends 150 minutes of physical activity every week. That means about 25 minutes, 6 days a week. But it does not have to be evenly divided like that. You can play an hour of tennis twice a week and go for brisk walking of 20 minutes twice to fill your quota. Or you can squeeze out three 10 minutes sessions of exercise in a working day. Do whatever, just make sure you have completed your quota.
What if I don’t exercise?
Chances are that you are going to be ill with what we call lifestyle disease, some are:
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Diabetes
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Hypertension
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Obesity
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Atherosclerosis, fat deposition on the wall s of artery
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Stroke
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Heart attack
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Certain cancers
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Osteoporosis
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Undue fatigue, tiredness
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insomnia
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Depression
Seems familiar? It is high time you exercise. There is no age bar!
Well, I will start exercise, what benefits can I expect?
Immediately after exercise
Better mood: After exercise you will feel you are on top of world (called “exercise high”), the sensation is similar to a shot of opium. This is because the body releases a set of chemical, called endogenous opiates (opium like substances).
Day 1
You will get a good night’s sleep. A bout of exercise is the cheapest and safest sleeping pill.
After a week
Improved appetite
Improved skin quality
Stabilized blood glucose level
Improved blood pressure
Reduced body fat
Long term
Increased lifespan. Ex Mr Universe Manohar Aich proves it.
Stronger muscles, making you leaner and muscular.
More stamina, more energy: you will not feel tired midway during the day.
Stronger bones: less chances of fracture.
Better lipid profile (low cholesterol), reduces risk of stroke and heart attack.
Better immunity.
Reduced stress level, again, exercise is the cheapest and best antidepressant!
Better self image. Why do you think baba Ramdev is so confident?
Better memory, concentration and cognition. Why do you think baba Ramdev is so smart?
Improved sex life! Manohar Aich claimed to have virility well into his eighties!
The fine print
A few warnings. Too much too soon is bad. You can not be a Schwarzenegger in one day. Warm up and cool down is essential. You can expect some soreness in first few days. Do remember to take advice of your doctor if you have and serious disease, especially uncontrolled diabetes. Do not stop any medication on your own.
Dr Subhanjan Das (PT)
BPT, MPT (MSk & Sports), CMP(NZ), Diploma in football medicine (FIFA)
Consultant Physiotherapist of Apollo & Reliva Clinic, HSR Layout, Bangalore
Contact: +91 8967549104
Dr Subhanjan Das (PT) has over 14 years of clinical and 12 years of academic experience. A friendly professional with lots of patience and skilful hands, Dr Subhanjan has worked with thousands of his patients for instant relief of pain and rapid return to activities. He has treated elite athletes for recovery, injury prevention and performance enhancement.
Dr Das is specialized in Orthopaedic and sports physiotherapy and has keeps himself updated with the latest advancements in the field of physiotherapy. He has undergone training on advanced orthopaedic techniques such as Dry Needling, Mulligan Concept, McKenzie method, Pilates, Cupping therapy, McConnel and kinesio taping from the best faculties around the world.
Dr Das has taught in 5 universities across India and has trained physiotherapists in 50+ workshops within and outside India.