Asela (age 42), a manager at a large bank, came to my clinic last Thursday evening. He entered the clinic room feeling extremely tired and suffering from back pain.
"Dr. Priya, my latest blood tests show that my cholesterol levels are high. My sugar levels are also close to the normal range (Insulin Resistance). I feel incredibly tired and sluggish throughout the day. But with my office work, I have no time to exercise. I can't even go to a gym," Asela explained his discomfort.
I explained to Asela: "Asela, this situation is common for people like you who sit in a chair all day (Sedentary Lifestyle). But exercising does not mean running for hours in a gym or becoming an athlete. Aerobic exercise , such as simple daily walks, cycling, or stair climbing, can strengthen your cardiovascular system and control your blood sugar levels. Today, let's talk about how a busy person like you can incorporate exercise into your daily life and live a healthy life."
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🚨 Red Flags that require immediate medical attention during exercise
Although exercise is essential for the body, people who are starting suddenly after a long period of inactivity should stop exercising immediately and seek medical attention if they experience the following symptoms while exercising:
- Tightness, squeezing pain in the center of the chest, or pain spreading to the neck, jaw, or left arm (may be a sign of a heart attack).
- Extreme shortness of breath that is unbearable even with mild exercise.
- Dizziness, fainting, or loss of consciousness.
- An abnormally fast or irregular heartbeat (Arrhythmia).
- Numbness, weakness, or slurred speech on one side of the body.
The dangers of a sedentary lifestyle
One of the major health threats faced by many people in today's society is sitting all day. Lack of exercise slows down the body's metabolism and causes the following problems:
1. Insulin Resistance: Because cells do not absorb sugar, sugar accumulates in the blood, causing Type 2 Diabetes.
2. Cardiovascular Disease: The amount of bad cholesterol in the body increases and causes blockage of blood vessels.
3. Osteoporosis: Bone and joint density decreases, increasing the risk of fractures.
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Check Availability →Comparing the health benefits of 3 simple exercises
| Exercise type | Major physical impact | Pressure on joints | Psychological benefits |
|---|---|---|---|
| Brisk Walking | Improves heart rate and controls blood pressure | Very low | Stress management and providing calmness. |
| Running | Burn more calories in a short time, strengthen bones | Moderate / High | Increasing mental energy by releasing endorphins (happy hormones). |
| Cycling | Strengthening the muscles of the thighs and legs, accelerating metabolism | Very low (the weight of the leg is not felt by the joints) | Improve sleep quality and increase focus. |
Do's & Don'ts
| ✔️ Things to do | ❌ Don'ts |
|---|---|
| Warm up for 5-10 minutes before starting your workout. | Do not engage in strenuous or heavy lifting exercises all at once. This can cause muscle and joint injuries. |
| Try to get at least 150 minutes of moderate-intensity exercise per week, according to NHS advice. | Don't wait until you feel thirsty to drink water. Take frequent sips of water to keep your mouth moist while exercising. |
| At the end of your workout, do a cool-down to recover your body. | If you have any chronic medical conditions (diabetes, heart disease), do not start a new exercise routine without medical advice. |
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