I often hear the statement – I just don’t have enough time for exercise. Simply put, this is only an excuse – we all make time for things that are a priority for us such as eating, working and sleeping and even TV watching. If exercise becomes a health priority, then you’ll magically have time for it.
A very close friend of mine who also happens to hold the Indian record for completing 52 FULL 42K marathons in one year, and to date has ran nearly 200 full marathons says the time I set aside for exercise every day is an investment for my old age .
I recently guided a young man with a weight management program – 32 years of age who had suffered a stroke – by the way according to the treating doctor his stroke was life style related with a high stress senior exec position, overweight and horrific food habits, and a deskjob. This doctor at one of the top corporate hospitals referred him to me for weight management, after telling him: make changes to your diet, and lose weight or unfortunately we will positively see you again soon. At that moment he made a decision, and his health is now better than its ever been, 16 kgs down and counting!
But why wait for the SURE CONSEQUENCES of carrying that weight around to ring an alarm bell? Why not proactively make the change before the problem starts.
One note about weight management, contrary to what many advise, my firm conviction is to first lose weight through changing food habits. Trying to do it through exercise alone without some adjustments to what you eat and WHEN you eat, carries a huge failure rate. You must change your food routines and what you eat first. and substitute refined carbs with quality proteins, I prefer to work with All plant based protein supplements.
Back to exercise… Some good news for those of you who are not exercising at all. You are probably overestimating what is needed to start getting real benefits… To start receiving benefits is that there’s no need to become a fitness maniac; 20-25 minutes of brisk movement a day, 3-4 days a week is sufficient enough to start receiving health benefits. Compared to not doing anything at all.
Optimum benefits, according to most studies would be about 150 mins of aerobic activity (50-80% of your maximum heart rate) per week / or 35-40 mins 4 times per week. Mixed with some sort of strength training to build muscle.
150 mins per week? On average we Indians spend 3 hours (180 mins) PER DAY on our smartphones…
No excuse to get started!
And if you are not exercising at all – start by taking some small steps – even a brisk walk 4-5 times per week carries huge benefits compared to not doing it at all.
