What are the best ways to stay healthy and fit?

Question

Hello doctor,

I am a 44-year-old woman eager to explore exercises for strength training and muscle building to improve my overall health and fitness. I am keen on learning effective ways to build muscle and increase my strength. Could you please provide guidance on suitable strength training exercises for someone in my age group? I cannot access the gym and am also working nine hours a day. I am looking for routines or techniques that I can incorporate into my daily schedule, considering my current fitness level.

Answer 1

Hello,

I appreciate that you have chosen icliniq.com for your medical needs.

I am here to give you the best care possible.

Yes, sitting for long hours will eventually lead to low physical activity and make your life more sedentary. It mainly leads to slow recovery or burnout. Do not make drastic life changes or adopt a restricted diet that you cannot sustain for a longer time. Start with small goals, like taking 3000 steps a day or having four glasses of water. It can be customized based on your lifestyle and needs because mental exhaustion matters, which no one considers.

Check your blood reports, including vitamin screening with hemoglobin, as it can lead to low energy levels and slow metabolism, resulting in weight gain. Also, check your vitamins like B12 and vitamin D, as you might be entering the pre-menopausal stage. Check for the obesity stage by calculating your BMI (body mass index); no random calculations or assuming to be obese. Identify lifestyle changes or stress factors, although you have not mentioned more details to guide you further. But there is a need to work toward it. Need details of age, height, and weight to help you further, but I can provide you with a few changes to start with.

Get up and stretch yourself every 45 minutes to one hour, as sitting for long can be damaging to our 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.
Indulge in some deep breathing exercises; it will help you keep calm or even put you to sleep. Practicing some pranayama can surely help here.
Plan your week in advance so that your traveling time becomes your rest day.
Use the long corridors and wait 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.
If using a car, park it away from your destination and try to walk.

After 15 days of being active, start with a small home-based workout like five minutes of spot jogging, five minutes of stretching, five minutes of brisk walking, two minutes of leg raises, five push-ups, and more. Then gradually go back to adding weights.

I hope this has helped you. Please feel free to reach me again, in case of further queries.

Thank you.