How does exercise enhance overall health?

Question

Hello doctor,

I am a 34-year-old woman, who has recently become more conscious about health, especially considering my sedentary lifestyle. I have heard about the benefits of exercise, but I would like to understand it better. How exactly does exercise benefit overall health? And given my current lifestyle, what are some exercises I can incorporate into my daily routine that would be effective yet manageable for someone like me who has not been very active?

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

Start slow if you are starting to do the workout. Regular exercise such as running, swimming, or cycling can be added which are aerobics exercises. These will surely help but get yourself going to build basic endurance rather than start with a more detailed one. Each type of exercise offers its benefits like cardio for heart health weight training for weight loss muscle building or simply maintaining the body that we can not do daily as we need to give time to the body to recover and rest. Most of the time we fail to be active as we start everything together with high intensity and do not focus on recovery.

Check these guidelines, to help stay active;

1. Get up and stretch yourself every 45 minutes to one hour as sitting for long period of time can be damaging to your posture. If you are simply resting at home do not take more than 45 minutes nap. 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 into some deep breathing exercises, it will help you keep calm or even put you to sleep. Practicing some pranayam can surely help here.

3. Plan your week so that your traveling time becomes your rest day because we women after any event tend to lose on routine and take time to come back.

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

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

After 15 days of being active, start with a small home-based workout routine, such as:

-5 minutes of spot jogging

-5 minutes of stretching

-5 minutes of brisk walk

-2 minutes of leg raise

-5 push-ups etc.

Then gradually go back to adding weights. Working on a diet is equally essential so you can get back to me again with a detailed routine.

I hope I have answered your question.

Let me know if I can assist you further.

Regards.