Where to find reliable resources for exercise guidance?

Question

Hello doctor,

I am a 29-year-old male and have been actively trying to get fit by following exercise videos on social media. Over the past week, I have been practicing a few exercises, but now I am experiencing a leg sprain. Could I be doing something wrong? How can I learn new exercises safely? Additionally, what exercises should I focus on to improve my fitness level? Can social media sometimes display incorrect postures and exercises? Could you please suggest some effective exercises for me to incorporate into my regular routine?

Kindly help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I understand your concern.

Starting slowly with exercises is crucial, especially if you are new to regular physical activity. Incorporating aerobic exercises like running, swimming, or cycling gradually can significantly benefit your overall health. Begin by building basic endurance before progressing to more detailed workouts; a week is not sufficient to achieve significant results.

Starting intense exercise without proper muscle conditioning can lead to muscle soreness and sprains. Prioritize building endurance to prevent muscle damage rather than recovery. The type of exercise you choose plays a significant role in its benefits. Cardio exercises improve heart health, while weight training aids in weight loss, muscle building, or maintenance.

Pre and post-workout nutrition is vital for muscle recovery. Ensure you have adequate meals and hydration to support your body's needs. Sipping water during exercise can also prevent cramps.

Consider the following guidelines:

Take breaks every 45 minutes to an hour to stretch, as prolonged sitting can harm posture. Incorporate walks around your workplace to keep your back healthy, muscles supple, and blood circulating.
Practice deep breathing exercises to stay calm or induce sleep. Engaging in pranayama can be particularly beneficial.
Plan your week ahead to utilize travel time for rest days.
Utilize long waits and corridors in airports or stations for brisk walks. Opt for stairs instead of escalators whenever possible, making the most of your waiting time.
Park your car farther from your destination to incorporate more walking into your routine.

After being active for 15 days, initiate a small home-based workout routine:

Five minutes of spot jogging.
Five minutes of stretching.
Five minutes of brisk walking.
Two minutes of leg raises.
Five push-ups, etc.

Gradually reintroduce weights and other exercises into your routine. Feel free to share your detailed lifestyle and diet, and I can provide a personalized plan tailored to your needs

I hope this information will help you.

Thank you.