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LOOKING YOUNGER, LIVING LONGER: EXERCISE ! EXERCISE!!
“Exercise endows you with a good health & marvelous feeling of well being.” The proverb comes true always as universal when one comply with this simple word “Exercise.”
It is difficult to begin an exercise regime as living in cities and ultra modern life, we do have more unwanted or excessively wanted commitments in daily life that keep good food and exercise at corner. A steady determination, will power leads to a new cheerful life that needs some dedicated moments daily for ones good health and mind.
Regular, especially early morning is the best for exercise from 90-120 minutes workout. This endows one with charm in face as new tissue cells forms in facial muscles, (more blood flow than working in a fully AC room and AC car) for a good smile, a healthy feeling of well being, strong heart, a well toned body and dedicated mind to manage the stressful works of the day. The smile gives joy to others of the home and office. Never to forget that a good exercise give well and the best sex life. Technically saying- all the problems of life start from bed!!
Good & regular exercise helps to reduce wrinkles in face, hands and skin. It relieves from sunken face, weakness, nervousness etc. Exercise stimulates good blood supply to heart to keep all the organs strong & healthy, lungs become strong and the same way the diaphragm. Best effect is on the part of digestion. One can see military personnel looking younger and living longer amidst hurdles of life with the smile in their faces. They may not have a good diet, but the schedule exercise made them iron men to fight for the country.
Going to gym or doing exercise does not mean only to build up “BICEPS””TRICEPS or “QUADRICEPS” to show off public or to attract females of life! Those leading such attitude might head for more health disaster. While doing exercise, it should give true value to look, performance, stamina, capability, actions, decision making ( mind power), and it must be able to make one stand for self defence in urgent needs of daily life.
In routine, there are growing health clubs, fitness centers are seen. Merely common man/women might like to know what they do teach. Sometimes US trained designations are also seen. To give an example- One such foreign trained trainer happen to be seen by this author, who is only interested to build up Biceps-Triceps & Quadriceps! His training never revealed that anyone will gain only biceps, triceps & quadriceps in their life span!! He doesn’t have basic startups for a beginner. No warm ups, no sequences, no proper estimated timings of each module, and missing was the basic warm up! Directly people are asked to do weight trainings- that too faulty way.
A routine exercise should start up with rigorous fast walking followed by jogging or running at least for 5 kms a day. This should start up between 0445 hrs-0730 hrs ( the best time). This is the right time for human body to get toned up. Good sleep is mandatory before starting exercise. Mobiles etc should be kept at home only, so brain is tensionless. 1-2 lit of drinking water must be carried all time. Before all if one wants, can have a cup of tea/coffee or juice, Horlicks as preferred. Please ensure to do free hand exercise/yoga before starting up weights. Directly heading to weights might lead to major ligament/tissue damages. Before any exercises it is also advisable to get in touch with a medical person, good physiotherapist to examine. This helps to get body medically get fit.
An ideal session was taken up by this author in one of the Mantri group apartments in Bangalore. Dr Raghava Rau, a Sr. Manager with Dell, Bangalore approached for personal fitness program as he lost appetite, stamina, developed hypertension, fatigue & weakness in joints & muscles that trouble him in work place. On examination, nothing was found to be wrong medically. He was supervised for a session of personal fitness program in a well sequence manner. He was initially unable to run, do push ups as muscles and joints of body were not coordinating. The phased sequence of exercise (most of are free hand) helped him to perform all excellent within 30 days. His appetite gone up, Facial muscle brings good smile to him, his family and in the office. He was working out hard from 0445-0645 hrs daily with start up of 6 km fast walk to run. After 50th days his BP gone normal without any medicine, he can climb up and down 240 steps in a single effort without any fatigue or stress. Today he lives with joy and cheer. He also developed good muscle power even to protect himself during an emergency. He can do all exercise like a military men.
Another young man, Mr Subramanyam, 34 yrs/95 kg, a Sr. manager with Accenture, Bangalore got congenital obesity, approached seeing the interesting sessions of scheduled exercises. The man could not walk fast and while his palpitations go high for little exercise is today able to run 5 km daily.(Same schedules given to Dr. Raghava Rau). He does excellent push ups for more than 50 at a time, he does good abdominals, developed good stamina. He lost about 2 kg body weight within 30 days. His fatty belly reduced lot.( Please note that never to seek for faster reduction of body weight or fats, they leads to further medical complications). Now he also can make 240 staircases up and down in a single move. He is cheerful enough and face also looks like a much young teenager. Today he and his family are happier than their friends who saw his dramatic changes and determination of mind power to sail across hard exercises that are simple but.
These are few stories of real life real exercise success. Effort to get up early, leave office in time, work in time , proper diet, sleep are highly essential to get good result of a good exercise regime. The good and the best result are always there. This also helps the environment to cheer alongwith.
Please never do exercise coming late from office (like after 9 pm). This will never help as body goes for rest by the concerned country timing. One must have sufficient time to sleep and spend with family also. Exercise done with medical supervision is the best way to be safe and healthier. The moment body is strong enough; one can use this strength as self defence in case of emergencies like living in cities in Bangalore,
Delhi etc. Good exercise stands as the best protection in need. The brain works faster and presence of mind too helps in addition to muscles and limbs.
The author is an Ex Indian Air Force Commando, senior physiotherapist & Para-medic and military health & fitness expert. Also former Head of Physiotherapy & Rehabilitations at Sagar Apollo Hospitals Bangalore.
(For further queries this author can be contacted via email at bikash63@gmail.com)
It is difficult to begin an exercise regime as living in cities and ultra modern life, we do have more unwanted or excessively wanted commitments in daily life that keep good food and exercise at corner. A steady determination, will power leads to a new cheerful life that needs some dedicated moments daily for ones good health and mind.
Regular, especially early morning is the best for exercise from 90-120 minutes workout. This endows one with charm in face as new tissue cells forms in facial muscles, (more blood flow than working in a fully AC room and AC car) for a good smile, a healthy feeling of well being, strong heart, a well toned body and dedicated mind to manage the stressful works of the day. The smile gives joy to others of the home and office. Never to forget that a good exercise give well and the best sex life. Technically saying- all the problems of life start from bed!!
Good & regular exercise helps to reduce wrinkles in face, hands and skin. It relieves from sunken face, weakness, nervousness etc. Exercise stimulates good blood supply to heart to keep all the organs strong & healthy, lungs become strong and the same way the diaphragm. Best effect is on the part of digestion. One can see military personnel looking younger and living longer amidst hurdles of life with the smile in their faces. They may not have a good diet, but the schedule exercise made them iron men to fight for the country.
Going to gym or doing exercise does not mean only to build up “BICEPS””TRICEPS or “QUADRICEPS” to show off public or to attract females of life! Those leading such attitude might head for more health disaster. While doing exercise, it should give true value to look, performance, stamina, capability, actions, decision making ( mind power), and it must be able to make one stand for self defence in urgent needs of daily life.
In routine, there are growing health clubs, fitness centers are seen. Merely common man/women might like to know what they do teach. Sometimes US trained designations are also seen. To give an example- One such foreign trained trainer happen to be seen by this author, who is only interested to build up Biceps-Triceps & Quadriceps! His training never revealed that anyone will gain only biceps, triceps & quadriceps in their life span!! He doesn’t have basic startups for a beginner. No warm ups, no sequences, no proper estimated timings of each module, and missing was the basic warm up! Directly people are asked to do weight trainings- that too faulty way.
A routine exercise should start up with rigorous fast walking followed by jogging or running at least for 5 kms a day. This should start up between 0445 hrs-0730 hrs ( the best time). This is the right time for human body to get toned up. Good sleep is mandatory before starting exercise. Mobiles etc should be kept at home only, so brain is tensionless. 1-2 lit of drinking water must be carried all time. Before all if one wants, can have a cup of tea/coffee or juice, Horlicks as preferred. Please ensure to do free hand exercise/yoga before starting up weights. Directly heading to weights might lead to major ligament/tissue damages. Before any exercises it is also advisable to get in touch with a medical person, good physiotherapist to examine. This helps to get body medically get fit.
An ideal session was taken up by this author in one of the Mantri group apartments in Bangalore. Dr Raghava Rau, a Sr. Manager with Dell, Bangalore approached for personal fitness program as he lost appetite, stamina, developed hypertension, fatigue & weakness in joints & muscles that trouble him in work place. On examination, nothing was found to be wrong medically. He was supervised for a session of personal fitness program in a well sequence manner. He was initially unable to run, do push ups as muscles and joints of body were not coordinating. The phased sequence of exercise (most of are free hand) helped him to perform all excellent within 30 days. His appetite gone up, Facial muscle brings good smile to him, his family and in the office. He was working out hard from 0445-0645 hrs daily with start up of 6 km fast walk to run. After 50th days his BP gone normal without any medicine, he can climb up and down 240 steps in a single effort without any fatigue or stress. Today he lives with joy and cheer. He also developed good muscle power even to protect himself during an emergency. He can do all exercise like a military men.
Another young man, Mr Subramanyam, 34 yrs/95 kg, a Sr. manager with Accenture, Bangalore got congenital obesity, approached seeing the interesting sessions of scheduled exercises. The man could not walk fast and while his palpitations go high for little exercise is today able to run 5 km daily.(Same schedules given to Dr. Raghava Rau). He does excellent push ups for more than 50 at a time, he does good abdominals, developed good stamina. He lost about 2 kg body weight within 30 days. His fatty belly reduced lot.( Please note that never to seek for faster reduction of body weight or fats, they leads to further medical complications). Now he also can make 240 staircases up and down in a single move. He is cheerful enough and face also looks like a much young teenager. Today he and his family are happier than their friends who saw his dramatic changes and determination of mind power to sail across hard exercises that are simple but.
These are few stories of real life real exercise success. Effort to get up early, leave office in time, work in time , proper diet, sleep are highly essential to get good result of a good exercise regime. The good and the best result are always there. This also helps the environment to cheer alongwith.
Please never do exercise coming late from office (like after 9 pm). This will never help as body goes for rest by the concerned country timing. One must have sufficient time to sleep and spend with family also. Exercise done with medical supervision is the best way to be safe and healthier. The moment body is strong enough; one can use this strength as self defence in case of emergencies like living in cities in Bangalore,
Delhi etc. Good exercise stands as the best protection in need. The brain works faster and presence of mind too helps in addition to muscles and limbs.
The author is an Ex Indian Air Force Commando, senior physiotherapist & Para-medic and military health & fitness expert. Also former Head of Physiotherapy & Rehabilitations at Sagar Apollo Hospitals Bangalore.
(For further queries this author can be contacted via email at bikash63@gmail.com)
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