What are the recommended ways to maintain fitness and good health?

Question

Hi doctor,

I am now a year into gymming. I have not received any proper training or hired a personal trainer. I just follow videos of fitness influencers. I am looking for some advice on what I should focus on. I am 29, male, weigh 176 pounds, and am 5 feet 9 inches tall. My goal is to stay fit and healthy, not bodybuilding or competing in sports. So, I need to know what can work best for me, like weightlifting, weight training, exercising, or physical fitness training. Please let me know how each is different from the others.

Thank you.

Answer 1

Hi,

We welcome you to icliniq family.

I appreciate the confidence you place in me for your healthcare consultation.

It is mainly because of slow recovery or over-burnout. You need to slow down and work on your diet, like pre and post-workout meals. Then gradually go back to your workout routine, and do not follow any random videos; look for the right trainer if you are aiming for muscle development, as you are already at your ideal body weight. I would suggest you follow these tips to stay on track:

Do not make drastic life changes or follow a restricted diet that you cannot sustain. If you are trying to achieve sustainable healthy living, focus on nutrition. It is a vast topic to cover in one answer, but having a wholesome meal for body recovery is important, and sudden exercise routines will not help.
Start with small goals like walking 3000 steps a day or drinking 4 glasses of water. You can customize these goals based on your lifestyle and needs.
Check your blood reports, including vitamin screening with hemoglobin. Low energy levels and a low metabolism can lead to weight gain. Also, check your vitamins like B12 and vitamin D.
Check for the obesity stage by calculating your BMI (body mass index). No random calculations or assumptions; ensure accuracy.
Identify lifestyle changes or stress factors.

Provide more details for better guidance. Share details of your age, height, and weight for more specific advice. However, I can suggest a few changes to start with:

Get up and stretch every 45 minutes to 1 hour. Sitting for long periods can be damaging to your posture. Walk around the office every hour or two.
Practice deep breathing exercises to stay calm or aid sleep. Pranayama can be beneficial.
Plan your week in advance to make your traveling time your rest day.
Use long corridors for a quick brisk walk in airports/stations. Take stairs instead of escalators.
If using a car, park away from your destination and try to walk.

After 15 days of regular activity, begin with a modest home workout routine, including activities like five minutes of spot jogging, five minutes of stretching, five minutes of brisk walking, two minutes of leg raises, and five push-ups. Then, slowly reintroduce weight training into your routine.

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

Thank you.