Regular exercise is essential for maintaining both physical health and mental well-being. With lifestyle diseases like diabetes, hypertension, and heart disease becoming increasingly common, adopting a consistent exercise routine is more important than ever. Yet, while exercise can improve our lives in countless ways, overdoing it may lead to injuries and strain on the body. Here, Dr. Sarla Kumari, a Consultant Physician at Canadian Specialist Hospital Dubai, shares the benefits, risks, and best practices for a balanced exercise regimen.
The Benefits of Exercise
Exercise offers numerous health benefits, both physical and mental. By staying active, you can help prevent and manage chronic conditions such as diabetes, hypertension, and heart disease, which are now affecting younger age groups. Besides disease prevention, exercise boosts mood and mental health by releasing endorphins, also known as “happy hormones.” These hormones support brain health, promote neural growth, reduce inflammation, and establish new brain activity patterns that foster calmness and well-being.
Regular physical activity also acts as a distraction, offering a break from social media and negative thought cycles that can feed into feelings of depression. It gives us time to reconnect with ourselves and break free from stress.
Risks of Over-exercising
While exercise is beneficial, too much or improper exercise can cause various injuries. Pushing the body beyond its limits may result in muscle pain, leg cramps, joint sprains, and other injuries. For instance, excessive running can lead to heel pain, plantar fasciitis, shin splints, and stress fractures. Common overuse injuries include soft tissue injuries, broken bones, ligament tears, and joint sprains. For a sustainable exercise routine, balance and moderation are key.
How Much Exercise Do We Need?
The amount of exercise needed varies by age and health condition:
- Children and Adolescents: Should aim for at least one hour of moderate to vigorous physical activity on most days, which includes aerobic and muscle-strengthening exercises.
- Adults: Need around three days a week of similar moderate exercise, focusing on aerobic and muscle-strengthening activities.
- Middle-aged Individuals with Chronic Conditions: Those with medical conditions or those new to exercise should consult a doctor before beginning. Starting slowly and building up strength gradually is recommended for a safe transition.
Exercise for Weight Management and Lifelong Health
Exercise plays a crucial role in weight management and pairs well with a healthy diet for effective weight loss. For children and adolescents, regular physical activity lays a strong foundation for lifelong health, helping prevent conditions like obesity, heart disease, and type 2 diabetes.
Recovery and Nutrition for Optimal Results
After any workout, recovery is crucial. Staying well-hydrated with 2-3 liters of water daily (depending on weather conditions) and following a balanced diet rich in fruits, vegetables, proteins, and healthy fats can support muscle repair. Including foods like beans, tofu, lean poultry, eggs, and healthy fats from oils, avocados, nuts, and seeds helps maintain energy and strength.
Safe Beginnings for All Ages
It’s never too late to start exercising. For those new to exercise or returning after a break, seeking guidance from a healthcare provider is essential. A physician can assess heart and lung health to ensure a safe start to the physical journey.
In conclusion, exercise is a powerful tool for physical and mental well-being at any age. By listening to your body, balancing intensity, and maintaining proper recovery habits, you can safely enjoy the countless benefits that an active lifestyle offers.
Dr. Sarla Kumari, MBBS, FCPS, MRCP (UK), FRCP (London), Diabetes Diploma – Leicester University (UK) is a Consultant Physician at Canadian Specialist Hospital Dubai.
