How can regular exercise benefit one's mental health?

Hi,

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We will pay close attention to your worries and address all your questions with utmost care.

First, do not make drastic lifestyle changes or follow a restricted diet that you cannot sustain. But if you are trying to achieve sustainable healthy living, then follow the below-mentioned guidelines since 'nutrition' is a vast topic. Having a wholesome meal for body recovery is important and following a sudden exercise routine will not help.

1. Do not make drastic lifestyle changes or follow a restricted diet that you can not sustain in the long run. Start with small goals like taking 3000 steps a day or having four glasses of water and it can be customized as per your lifestyle and needs.

2. Do a blood test for vitamin screening and check your hemoglobin levels since any drop in these levels can lead to low energy levels and low metabolism, which can lead to weight gain. Also, check your vitamin D and vitamin B12 levels.

3. Check for obesity by calculating your BMI (body mass index). Calculations should not be done randomly.

4. Identify lifestyle changes or stress factors because you have not provided sufficient details about these. Had you provided these details, I would have been able to guide you more. Also, kindly provide details of your height and weight so that I can help you further.

I suggest you do the following:

1. Get up and stretch yourself after every 45 minutes to one hour as sitting for long can damage your posture. At work, walk the length of the office every hour or two to keep your back happy, your muscles supple, and your blood circulating.

2. Indulge in some deep breathing exercises as they will help you keep calm or even put you to sleep. Practicing some pranayama (an ancient breathing technique that originates from yogic practices in India) can surely help.

3. Plan your week so that your traveling time becomes your rest day.

4. Use the long corridors and long waits for a quick brisk walk such as in airports or stations. Take stairs, rather than escalators. After all, you have to sit for hours while you work so utilize the time when you wait at the station.

5. If using a car, then park your car away from the destination and try to walk.

6. After 15 days of being active, start with a small home-based workout like doing a five-minute spot jogging, five minutes of stretching, five minutes of brisk walking, two minutes of leg raises, five pushups, and so on.

I hope this helps. Do revert in case of any further queries.

Thank you.