Better late than never: Why you need to start exercising today, for a minimum of 20 mins

Dr Manohar KN

Staying healthy is everyone’s own responsibility. If you are not finding time for fitness today, you are saving time for sickness tomorrow.

Ironically, we consider diet and exercise only for those people who are suffering from diseases. It is very important for us to realise that healthy lifestyle changes (diet and exercise) should be a part of everyone’s life, school curricula and a target to achieve at all workplaces; they should not be a treatment modality for chronic ailments alone.


Exercise can be defined as the activity of exerting muscles in various ways to keep fit. It is the most neglected yet integral part of treatment of all non-communicable diseases. It is well known that ‘food is the most abused anxiety drug and exercise is the most underutilised antidepressant’.

BENEFITS
Exercise benefits a healthy person too — by making you more energetic, building muscle and giving you a sense of well-being besides improving the sleep quality.

• Exercise improves the immune system and digestion It enhances mobility, flexibility and balance, thereby reducing the risk of falls contrary to the traditional belief that exercise increases the risk of falls.
• Helps maintain or lose weight
• Reduces the risk of death due to cardiovascular disease: Studies have clearly shown that workouts, even though they may not reduce weight, will reduce the risk of cardiovascular deaths — you may not lose pounds but may gain healthy years
• Reduces the impact of illness and chronic disease: Exercise results in better blood pressure and blood sugar control, favourably affects the lipids by improving the good cholesterol (HDL), improves bone density and lowers the risk of Alzheimer's disease, diabetes, obesity and heart disease. The Nurses’ Health Study has clearly shown that diet and exercise are more beneficial than medications for preventing the progression of prediabetes to diabetes.

TYPES OF EXERCISE
Flexibility: Keeps muscles supple and improves the range of motions. For example, simple stretches and yoga
Balance: Gives stability. For example, yoga and tai chi
Cardio: Improves endurance. This includes walking, running, swimming, cycling, dancing and playing tennis
Strength training: Builds muscle mass and strengthens bones
NEAT (Non-Exercise Associated Thermogenesis): These are simple measures that we should take during our day-today activities like taking the stairs and walking. Some studies consider NEAT to be as, if not more, effective than regular exercise itself.


HOW MUCH AND WHEN?
The FITT Principle Frequency: Four to five times a week
Intensity: To keep the heart rate in the target zone (physical activity to keep the heart rate 50-70% of maximum heart rate, which is 220 minus your age in years)
Time: Twenty to 60 minutes of continuous activity, at whatever time feasible, but make sure you finish your meal at least three hours prior to exercise Type: Whichever type you enjoy because enjoyment is key

EXERCISE FOR THE ELDERLY
As we age, we slow down and are usually with poor motivation and reduced self-confidence; we may tend to feel that exercise is not for us. Of course, the presence of joint pains, cardiovascular diseases, depression and being overweight can make matters worse and turn us away from exercising. Clinical evidence is contrary to this mindset as is clearly shown in Mayo Clinic and Swedish studies that physical activity can not only prevent or delay age-associated conditions but also contribute to longevity, adding years to your life. But getting active is not just about adding years to your life, it’s about adding life to those years.


TYPE OF EXERCISES FOR THE AGEING
Some forms of exercises, which are not only beneficial for the elderly but also very easy to perform, are yoga and walking. If senior citizens have the flair and the aptitude, they can also opt for seniors' fitness classes or water aerobics.

The elderly, including people who are wheel chair- or bed-bound, can do simple stretches, which can help in recovery from weakness and also have a positive effect on the mind.

PRECAUTIONS
Getting active is one of the healthiest decisions we can make as we age, but it’s important to do it safely. Get medical clearance, especially if you have a preexisting condition like diabetes and heart disease. Diet and medication modifications should be kept in mind Start slow and build up steadily Listen to your body. It is usual to push (your body over mind), but this over-enthusiasm should be curbed especially with advancing age because it may sometimes be counter-productive.

It is prudent to seek medical advice if you feel dizzy, have shortness of breath or develop chest pain Prevent injury by adequately warming up, cooling down and hydrating well Support your exercise with the right diet. Elderly individuals need a higher protein intake Sleep well and adequately. A fresh mind is the key to enjoy exercising.

Stay motivated by keeping short-term realistic goals and keeping the company of like-minded people. These measures will help you get back on track if illness, injury and weather are affecting the schedule Finally, the secret of living well and longer is to eat half, walk double, laugh triple and love without measure. If we can do these things early in to life it is good, but it’s never too late. And, definitely, better late than never.

—The writer is Consultant-Internal Medicine at Manipal Hospitals, Bengaluru.