KOCHI: It is quite common these days to hear questions such as ‘Are you exercising’, ‘Do you go for walking’, ‘when was the last time you have been to a gym’ and so on at your doctor’s clinic. And the most common replies are in the affirmative. But, are these exercises right for the individual? Each age group requires a different set of exercise with different intensities that would actually benefit them.
Rising levels of obesity in children have made people realise that exercise is a necessity. Running alone won’t benefit a child but activities that include jumping, cutting motion are also necessary as this will improve muscle strength.
Numerous studies have shown that children who have undergone strength training are less likely to get injured when compared with those children who do not do strength training. However, they need to be supervised.
Among adults, the American College of Sports medicine and American Heart Association has recommended cardio respiratory exercise of 30 minutes, moderate intensity exercise for 5 days a week accumulating 150 minutes in total or at least 25 minutes of vigorous intense exercise for at least 3 days of a week for a total of 75 minutes. Also, strength training of each muscle group for atleast 2 days per week.
Warming up is a necessary prelude to any exercise, which can be initiated by jogging or skipping. This increases the blood flow and prepares our body for the exercise. And once the sport or run is completed, a warm down phase is required. The purpose is to let your body recover from the sudden stress.
Studies have shown that physical activity in any form among the elderly has benefits in health both physically and mentally. In elder age group, a combination of cardio, respiratory, strength, balance and flexibility exercises need to be done. Balance exercises are very important and intense exercises need to be avoided. Yoga and Tai Chi can be included in the exercise regimen as they reduce stress as well as improve balance and flexibility. The most important aspect in elderly is to avoid a sedentary lifestyle and become more physically active.
To sum up, exercise needs to be considered as a way of living and not as a burden. With the know-how of what kind of exercise is ideal to reap benefits, the shadow of doubt can be cleared.
Dr Sidharth J Unnithan
Specialist Ortho Sports Medicine Aster Medcity