While marathons and gym workouts are beneficial, they are not the only path to fitness, experts urge

Most of us give up our fitness routine at the thought of doing it daily, day in and day out. While the benefits are plenty, there is no harm in taking a few equally effective baby steps that can help you fitness goals. If Dr Sudhir Kumar, neurologist, Apollo Hospitals, Hyderabad is to go by, you need not lose heart if you are unable to run a marathon or cycle for 100 km. “If you are unable to afford a gym for one hour every day, you need not give up strength training. Physical activity to maintain fitness need not be time-consuming or expensive. A healthy diet does not always mean expensive exotic foods,” said Dr Kumar.

Further, he highlighted some of the effective physical activity tips that require less time and are lighter on pockets too.

Physical activity

1. Brisk walking: Benefits start with 2,500 steps per day or 15 minutes of walking per day. So, if you are hard-pressed for time, try to briskly walk for at least 15 minutes. In addition, try to walk whenever possible during the day (at work or home).

2. Climb stairs: Climbing stairs (just 50 stair steps in a day) improves cardio-respiratory fitness and is good for health. So, whenever possible, climb stairs and avoid using escalators or elevators.

3. Running: Running just 2 km on 1-2 days a week is associated with better heart and brain health. So, lace up your shoes and go for short runs whenever time permits.

4. Minimise sitting duration: Sitting for a long duration is associated with multiple health hazards. Try to break your sitting every 30-45 minutes (and stand or go for short walks of 1-2 minutes).

5. Strength training: This can be done at home and the gym is not mandatory (this applies to people who can’t afford a gym or where there is no gym in the vicinity). Use self-body weights, resistance bands, or dumbbells to do strength training. Push-ups, planks, squats, and wall sits are some of the simple but very effective exercises, said Dr Kumar.

Diet

1. Stop sugar-sweetened beverages (soft drinks), packaged fruit juices, and sweets; avoid adding sugar to tea or coffee,
2. Reduce carbohydrate intake & increase protein intake
3. Minimise ultra-processed packaged foods,
4. Follow time-restricted feeding by delaying breakfast and having early dinner,
5. Avoid alcohol.

Furthermore, in the office environment, ergonomic exercises are essential for preventing strain and injury. “Simple practices like taking short breaks to walk, adjusting your chair and desk to maintain proper posture, and performing desk-based stretches can mitigate the risks associated with prolonged sitting,” said Prof (Dr) Ali Irani, head, physiotherapy and sports medicine, Nanavati Max Super Speciality Hospital, Mumbai.

While marathons and gym workouts are beneficial, they are not the only path to fitness. “If performed consistently and with proper technique simple exercises can yield better results too. Remember, the goal is to stay active, regardless of the setting or intensity of the workout,” mentioned Dr Irani.