Articles on aerobic exercise

Aerobic Exercise: 10 Reasons to Get Physical

Ms. Raisa Luther, Psychotherapist
Whatever your age, weight or physical condition, aerobic exercise is good for you. Find out why, get the motivation and get moving! How your body responds to aerobic exerciseWhen you indulge in aerobic activity, you’ll breathe faster and deeper. That means more oxygen gets into your blood stream, which in turn increases blood flow to your muscles and lungs.Moreover, your brain will release endorphins, a chemical that enhances your sense of well-being.Whatever you age or condition, physical activity will make you healthier and happier.Check out these 10 ways that aerobic activity can help you feel better and enjoy life more:Keep excess kilos away Combined with a healthy diet, aerobic exercise helps you lose weight and keep fit.Increase your stamina Regular exercise will increase your staying power, reduce fatigue and enable you to do more.Protect yourself from viral illnesses Aerobic exercise strengthens your immune system. This may leave you less vulnerable to minor viral illnesses, such as colds and flu.Reduce your health risks Aerobic exercise reduces the risk of many health risks, such as obesity, heart disease, high blood pressure and type 2 diabetes.Manage chronic conditions Aerobic exercise is known to help in lowering blood pressure and control blood sugar. If you have a heart condition, aerobic exercise will also help you.Lower cholesterol Aerobic exercise boosts your high-density lipoprotein (HDL), the "good," cholesterol, and lowers your low-density lipoprotein (LDL), the "bad," cholesterol. This may result in less build-up of plaque in your arteries.Boost your mood Aerobic exercise elevates your mood, helps in fighting depression, reduces stress and promotes relaxation.Stay 'young' as you age Aerobic exercise strengthens your muscles, which helps you stay physically stable and mobile as you get older.Aerobic exercise also keeps your mind sharp Research indicates that at least 30 minutes of aerobic exercise three days a week reduces cognitive decline in older adults.Live longer Studies also indicate that people who indulge in regular aerobic exercise live longer than those who don't exercise regularly.Don’t rushConvinced? But remember to start with small steps. Especially if you’ve been inactive for some time, or have a chronic health condition, get your physician’s consent.And when you start, start slowly. You might walk for 5 minutes in the beginning and gradually build on that. Do not overstrain.What are the options? Walking, swimming, bicycling are some.Start today. And stay healthy tomorrow.

Why Exercise Is Even More Important in Old Age

Ms. Swati Kapoor, Dietitian/Nutritionist
Regular exercise can help boost energy, manage and prevent most ailments and even reverse some of the symptoms of aging. As you grow older, an active lifestyle is more important than ever. Exercise is good for your body, mind, mood, and memory.Starting or maintaining a regular exercise routine can be a challenge as you get older. There are many reasons and excuses to slow down and take it easy as you age, such as: • There is no point in exercising. You are anyway getting old. • Older people should not exercise to save strength and energy. • Exercise puts the elderly at the risk of falling or injury. • It’s too late to start. • Disabled elderly cannot exercise sitting down.The above excuses and reasons are all untrue. No matter what your age is or your current physical condition, you can benefit from exercise. As you age, regular exercise is more important than ever to your body and mind. Exercising has many health benefits, such as the ones mentioned below:Physical Health benefits:• Exercise helps older adults maintain or lose weight: Due to the effect of aging, body metabolism slows down naturally, which may lead to weight gain. Exercising can help boost metabolism and maintain body weight.• Exercise reduces the impact of illnesses and chronic diseases: Regular exercise improves the body’s immune response, helping in keeping illnesses and chronic diseases at bay. Along with benefitting the immune system, exercise also aids in better heart health and blood pressure, better bone density,and better digestive functioning. Exercise even leads to a lowered risk of several chronic conditions including Alzheimer’s disease, diabetes, obesity, heart disease, osteoporosis, and colon cancer.• Exercise enhances mobility, flexibility, and balance in adults over 50. Exercise improves your strength, flexibility and posture, which in turn will help with balance, coordination, and reducing the risk of falls. Strength training also helps alleviate the symptoms of chronic conditions such as arthritis.Mental Health Benefits:• Exercise improves your sleep: Poor sleep is one of the consequences of aging and quality sleep is important for your overall health. Exercise helps you fall asleep more quickly and a sound sleep.• Exercise boosts mood and self-confidence: Exercise leads to the production of a hormone called Endorphin which is also known as the happy hormone. This hormone can actually help you feel better and reduce feelings of sadness or depression. Being active and feeling strong helps you feel more self-confident as you age.• Exercise is good for the brain. Exercise benefits regular brain functions and can help keep the brain active. Exercise may even help slow the progression of brain disorders such as Alzheimer’s disease.Here are some tips mentioned to get started safely:• Ask your doctor before starting an exercise program and identify what needs to be avoided, especially if you have a pre-existing condition.• Keep in mind how your ongoing health problems affect your workouts. For example, diabetics may need to adjust the timing of medication and meal plans when setting an exercise schedule.• Divide the workout into two 10 minute sessions separated by 8-10 hours.• Force yourself to stick to an exercise schedule.• Stay motivated by focusing on short-term goals, such as improving your mood and energy levels and reducing stress, rather than goals such as weight loss, which can take longer to achieve.• Stop exercising immediately and call your doctor if you feel dizzy or short of breath, develop chest pain or pressure, break out a cold sweat, or experience pain.

Stair Climbing Exercise

Ms. Swati Kapoor, Dietitian/Nutritionist
Running is a great exercise, but many people who don't like to run for multiple reasons: its too hot, its boring, don't have a good place to run, too polluted to run outside, running is not for me (even though they haven't tried it after they turned 8) and our favorite, 'I do not like to sweat'.So, try stair climbing as an exercise. Stairs are easy to access. Most of us live in cities with plenty of high rises around us. Even a 5-6 story building is a good place to start, or a stadium. Our homes, offices, malls all have stairs. So, there are plenty of opportunity to use them.Stair Climbing as an exercise: Walk up the stairs briskly. Take the elevator down and repeat. If you're in good physical shape, try running them. When you can't run anymore, keep a brisk pace walking up those stairs.  Its one of the best cardio exercises and its a great muscle builder. Running stairs or even climbing them briskly is a serious workout. Gets your heart pumping and builds those ignored leg muscles- the calves, quads, hamstrings and even the glutes. Stair climbing gives you great calves to show off your hot legs in shorts or a skirt and gives you a great butt. We all love a good butt :)Stair Climbing a complete fat scorching exercise and calorie burning exercise. Its short and intense- burns fat, builds muscle.Even if you enjoy running, try stair climbing for cross training. Since it really pushes you leg muscles, it helps to build them and improve speed.Stair climbing sounds daunting- try going up a couple of floors. Its not easy to start, but keep at it. When you see yourself getting hotter, you won't need motivation from anyone else!

Health Benefits of Aerobics!

Dr. Yogesh Kumar, Ayurveda
Aerobic exercise (also known as cardio) is a physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process . The exercise stimulates the heart rate and breathing rate to increase in a way that can be sustained for the exercise session. In contrast, anaerobic (“without oxygen”) exercise is an activity that causes you to be quickly out of breath, like sprinting or lifting a heavy weight. Examples of aerobic exercises include cardio machines, spinning, running, swimming, walking, hiking, aerobics classes, dancing, cross country skiing, and kickboxing. There are many other types. It can become anaerobic exercises if performed at a level of intensity that is too high. Aerobic exercise can help prevent or reduce the chance of developing some cancers, diabetes, depression, cardiovascular disease.Imagine that you are working up a sweat, you are breathing hard, your heart is thumping, blood is coursing through your vessels to deliver oxygen to the muscles to keep you moving, and you sustain the activity for more than just a few minutes. That is an aerobic exercise, which is any activity that you can sustain for more than just a few minutes while your heart, lungs, and muscles work overtime.In this article, I’ll discuss the mechanisms of aerobic exercise: oxygen transport and consumption, the role of the heart and the muscles, the proven benefits of aerobic exercise, how much you need to do to reap the benefits, and more.The beginning of aerobic exercises. It begins with breathing. The average healthy adult inhales and exhales about 7 to 8 litres of air per minute. Once you fill your lungs, the oxygen in the air (air contains approximately 20% oxygen) is filtered through small branches of tubes (called bronchioles) until it reaches the alveoli. The alveoli are microscopic sacs where oxygen diffuses (enters) into the blood. From there, it’s a beeline direct to the heart.Reaching to the heart of it. The heart has four chambers that fill with blood and pump blood (two atria and two ventricles) and some very active coronary arteries. Because of all this action, the heart needs a fresh supply of oxygen, and as you just learned, the lungs provide it. Once the heart uses what it needs, it pumps the blood, the oxygen, and other nutrients out through the large left ventricle and through the circulatory system to all the organs, muscles, and tissues that need it.Plenty of pumping going on. Your heart beats approximately 60-80 times per minute at rest, 100,000 times a day, more than 30 million times per year, and about 2.5 billion times in a 70-year lifetime. Every beat of your heart sends a volume of blood (called stroke volume — more about that later), along with oxygen and many other life-sustaining nutrients, circulating through your body. The average healthy adult heart pumps about 5 litres of blood per minute.Consumption of oxygen and muscles. Oxygen being pumped by the blood is important. You may be familiar with the term “oxygen consumption.” In science, it’s labelled VO2 or volume of oxygen consumed. It’s the amount of oxygen the muscles extract, or consume from the blood, and it’s expressed as ml/kg/minute (millilitres per kilogram of body weight). Muscles are like engines that run on fuel (just like an automobile that runs on fuel); only our muscles use fat and carbohydrates instead of gasoline. Oxygen is a key player because, once inside the muscle, it’s used to burn fat and carbohydrate for fuel to keep our engines running. The more efficient our muscles are at consuming oxygen, the more fuel we can burn, the more fit we are, and the longer we can exercise.Health benefits of Aerobic exercise.1. DepressionMost of us who exercise regularly understand that exercise can elevate our mood. There have been a number of studies investigating the effects of exercise on depression. In one of the most recent studies, it was shown that three to five days per week for 12 weeks of biking or treadmill for approximately 30 minutes per workout reduced scores on a depression questionnaire by 47%. It’s not a substitute for therapy in a depression that causes someone to be unable to function (in which case medication and/or psychotherapy may be necessary.2. DiabetesNo study has been more conclusive about the role of lifestyle changes (diet and exercise) in preventing diabetes than the Diabetes Prevention Program according to Richard Weil. It was a study of more than 3,000 individuals at high risk for diabetes who lost 12-15 pounds and walked 150 minutes per week (five 30-minute walks per day) for three years. They reduced their risk of diabetes by 58%. That’s significant considering there are 1 million new cases of diabetes diagnosed each year. Aerobic exercise can also improve insulin resistance. Insulin resistance is a condition in which the body doesn’t use insulin properly, and this condition can occur in individuals who do and do not have diabetes. Insulin is a hormone that helps the cells in the body convert glucose (sugar) to energy.3. Cardiovascular diseaseThe list of studies that show that aerobic exercise prevents or reduces the occurrence of cardiovascular disease is so long that it would take this entire article and probably five others just like it to review all of the research. One of the most important is one of the earliest. In a study of more than 13,000 men and women, it was shown that the least fit individuals had much higher rates of cardiovascular disease than fit individuals — in some cases, the risk was twice as high. Aerobic exercise works in many ways to prevent heart disease; two of the most important are by reducing blood pressure and allowing blood vessels to be more compliant (more compliant means that they become less stiff and it’s less likely for fat to accumulate and clog up the vessels).4. Obesity and weight controlAerobic exercise is believed by many scientists to be the single best predictor of weight maintenance. You can lose weight without exercise by reducing your caloric intake enough so that you burn more calories than you consume, but it takes a regular dose of exercise to keep your weight off. The American College of Sports Medicine recommends that overweight and obese individuals progressively increase to a minimum of 150 minutes of moderate-intensity physical activity per week, but for long-term weight loss, overweight and obese adults should eventually progress to 200 to 300 minutes per week of moderate-intensity physical activity.5. Cancer preventionColon cancer: Research is clear that physically active men and women have about a 30%-40% reduction in the risk of developing colon cancer compared with inactive individuals. It appears that 30-60 minutes per day of moderate- to vigorous-intensity physical activity is needed to decrease the risk, and there is a dose-response relationship, which means that the risk declines the more active you are. Breast cancer: There is reasonably clear evidence that physically active women have a greater reduction in risk compared with inactive women.6. OsteoporosisOsteoporosis is a disease characterised by low bone density, which can lead to an increased risk of fracture. The good news is that exercise may increase bone density or at least slow the rate of decrease in both men and women. It may not work for everyone, and the precise amount and type of exercise necessary to accrue benefits are unknown, but there is evidence that it can help. In children, there is good news, too. It seems that active children have greater bone density than sedentary children.

Is It Time to Change Your Exercise Routine

Ms. Swati Kapoor, Dietitian/Nutritionist
Do you exercise, whether at home or the gym? If yes, then when was the last time you changed your exercise routine? If you say more than 6 weeks, then its time to change your workout. Wonder why? ... Read on to find out, why and how often you should be changing your workout...Think of a workout as a skill that you're body is meant to acquire. When you start a new workout, the exercises are challenging. Similar to when you learn a new skill, your brain has to work hard at adapting to it.After repeating it a number of times, you brain adapts to the skill. So, it doesn't have to work hard at performing it. Over further repetitions, your brain masters the skill, and the amount of effort your brain needs to make to perform this skill is minimal.Similarly, as you repeat the same workout a number of times, your body gets better at it. As your body gets better at performing the workout, it has to make less effort to do the same workout. With lesser effort to perform the same workout, your body burns lesser calories.So, the longer you keep performing the same workout, the lesser is the incremental benefit from performing it, and fewer are the calories that you burn, while doing it.If you stick to the same workout over a long period of time, your body hits a weight loss plateau. As hard as you try, that weighing scale just does not budge!Now, that you know why you should be changing your exercise routine, the question is how often should you change it?The real answer depends on your fitness level and the level of challenge that the workout provides. The fitter you are, the faster your body can adapt to new workouts.For beginners, six weeks is the time period over which your body gets used to your current workout. For intermediate level fitness, you should change it every 3-4 weeks. For elite athletes and extremely fit people, the change frequency can be as low as every 1-2 weeks.Wonder what to change in your workout? That could mean, changing the exercises, the sequence, the intensity, the format, the number of sets, repetitions, even the length of your rest period. You can change any of these factors to update your workout. If you need help with a new workout to gain muscle.So, if its been a while that you changed your workout, get yourself a new workout! Improve your fitness, lower your body fat and get a toned body.

Regular Exercise Benefits Your Skin

Dr. Madhavi Pudi, Dermatologist
Regular exercises or physical activities keep our heart and lungs in good condition and help t,o reduce weight ; you & we; both will unanimously agree to that. But do you know it is highly beneficial for our skin too? Yeah, that's true. Exercise can make your skin glow, look young and healthy, but how? Let's get a broader picture;Benefits:1. Exercises increase the blood flow to your skin and helps in providing more oxygen and nutrients to the cells through out the body including the skin.2. Increased blood flow also helps to remove the waste products and cellular debris out of the system (Flushed out).3. Exercise reduces stress and in turn helps to improve those skin condition ( acne,psoriasis etc..) which are aggravated by stress.4. Muscle tone is improved with exercise which in turn gives a fimer and overall better looking skin.5. Exercise also promates blood circulation to the hair roots and scalpe, keeping them healthy .6. Exercise increases collagen production which is a protein involved in giving support and suppleness to our skinAre there any risks?1. certain skin conditions can be worsened by physical activity , examples being rosacea, eczema and psoriasis. Rosacea isaggravated by increase in body temperature and the skin flushing. The salt from perspiration can causes flare -ups of eczema and psoriasis.2.Ther is an increased risk of photosensitivity due to excessive sweating which may lead to sunburn and UV related skin damage when you do exercise in the sun. This may increase the risk of skin cancer.3. Tight fitting clothes & perspiration may irritate the skin and produce acne (pimples) which is called acne mechanica.But These are no valid reasons to stop exercise as the benfits outweigh any adverse effects it can cause. Besides , you could always go for some precautions ;1.Exercise in a cool environment (air conditioned room) . If you get over heated ,apply cool compresses to the problem areas soon after the workout . If you have to work out outdoor , use sunscreens liberally and avoid exercising between 10 am-3pm.Also protect the skin by proper clothing & hat.2.Apply moisturizers before workout to protect your skin from the ill effects of sweat . Dont' forget to apply them on the groin and underams.3. Take shower after exercise, but excessive washing need to be avoided. After showering apply a soothing moisturizer to prevent skin irritation .4. Wear loose fitting clothes which can absorb moisture.

How Regular Exercise of Even 30 Minutes Can Help You Stay Fit!

Rhea Lakhiani
Being physically active is one of the most important steps that people of all ages can take to improve their health. The Centres for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM) recommend that ‘Every adult should accumulate at least 30 minutes or more of moderate intensity exercise on most, preferably all days of the week.’So for all those who have been using lack of time as an excuse, remember 30 minutes = just 3% of your day! And it is enough to set the ball rolling and result in numerous health benefits.‘Exercise is a form of physical activity that is planned, structured, repetitive, and performed with the goal of improving health or fitness.’There is ample evidence stating the beneficial effects of exercise on physical and psychosocial health.It plays a vital role in not just management of several diseases but also in the prevention of various ailments.It has been shown that participating in 30 minutes of exercise, albeit regularly, reduces the risk of coronary heart disease, stroke, diabetes, hypertension, colon cancer, and breast cancer and lowers risk of premature death.Exercise also has a positive effect on mental health as it elevates mood and lowers risk of depression.Exercise leads to an increase in blood flow to muscles which in turn results in an increased capacity for activity. Specific adaptations occur in the cardiovascular, muscular and respiratory systems which allow the body to use oxygen more efficiently, and improve overall heart health. This can be termed as the ‘training effect’ that is seen with regular exercise.Additionally, exercise is a key determinant of energy expenditure, i.e. it increases the amount of calories you burn while exercising as well as in resting state (increase in the Basal Metabolic Rate), and thus is fundamental to energy balance and weight control.Half an hour of daily exercise proves to be a preliminary step as it results in adaptations in most of the body systems that in the long-term translate into a healthier, fitter and stronger body.The bottom line is that some exercise is better than none! Choose a sport that is enjoyable and appealing to you so that you’re more likely to adhere to it. Being consistent is key, as long-lasting health specific benefits can only be gained when you are regular. Engaging in just 30 minutes of exercise will leave you amazed at the body’s ability to change shape, size and functional capacity. Yes! Staying fit is that simple and achievable…30 MINUTES IS ALL IT TAKES!If you’ve been convinced about investing your minutes in exercise, but are wondering where and how to start, here are a few activities and exercises that will help you set out on the road to fitness. Remember to incorporate at least a 5-10 minute of warm-up and cool down. This prepares the body and lowers the risk of injuries. 1) Glute-BridgeAs the name suggests, glute-bridges helps strengthen buttock muscles and when done regularly also helps prevent low back pain and injury.">As the name suggests, glute-bridges helps strengthen buttock muscles and when done regularly also helps prevent low back pain and injury.2) Lunges Uses your body weight to challenge the shoulders, chest, triceps and core. If the standard push-up seems hard to master, you can start with doing them on your knees or on an incline.">Lunges, if done correctly, is a great exercise to work out your glutes, hamstrings and calves. It can be done with many variations like the side-lunge, reverse lunge or walking lunge.3) Planks Uses your body weight to challenge the shoulders, chest, triceps and core. If the standard push-up seems hard to master, you can start with doing them on your knees or on an incline.">Another effective exercise that generates tension throughout the body. To be able to maintain the plank with correct form should be the first concern rather than focusing on the time for which you can stay there. 15 seconds is a decent time to start with, aiming to progressively increase the seconds.4) Bird-dog Uses your body weight to challenge the shoulders, chest, triceps and core. If the standard push-up seems hard to master, you can start with doing them on your knees or on an incline.">This is a simple exercise that helps increase core strength and stability of the low back (lumbo-pelvic  stability)5) Inchworm Uses your body weight to challenge the shoulders, chest, triceps and core. If the standard push-up seems hard to master, you can start with doing them on your knees or on an incline.">A dynamic exercise that activates almost the entire body. It helps to improve flexibility, strength & endurance by especially targeting the shoulder and core musculature.6) SupermanThis exercise helps to strengthen the lower back muscles7) Push-upUses your body weight to challenge the shoulders, chest, triceps and core. If the standard push-up seems hard to master, you can start with doing them on your knees or on an incline.8) Squat There’s a reason why the squat is known as the‘King of exercise’. It is a compound exercise that works out the full body, primarily the buttocks and thighs.And if you still have any doubts on how to get your share of exercise book an appointment today for a FREE 20 min consultation with an expert physiotherapist. Click here to book an appointment: http://bit.ly/FreeConsultation1

How Much Exercise You Need to Lose Weight?

Ms. Swati Kapoor, Dietitian/Nutritionist
Many of us like to look at the number of pages a book contains before we start reading it. We guess the same psychology plays out when we want to lose weight. We want to know how much and for how long do we need to work for before we get the final results.As we all know there are no shortcuts in life but who’s to say there aren’t more efficient ways to reach the finish line? And that’s exactly what we are providing you with! Super effective and efficient exercise information which will make those extra kilos melt away.WHO says that a routine exercise involving 45 minutes or more can lead to proper weight loss, while we agree with that statement we also know that different exercises have different burn rates and help reduce different amounts of calories. So it’s time to concentrate on the most productive answers to the What, When, and How of exercise!We have prepared an abridged version of what it takes to lose weight and get that dream body. Below is a list of popular and common exercises which can be done by absolutely anyone in order to indulge in focussing weight loss.Brisk Walking: It is a low impact exercise, which does not cause any sort of stress injury. For people with obesity or heart issues, walking is an easy and effective way to start exercising. Walking will help you get fitter and help with reducing the symptoms of your health issues. It also helps in refreshing the mind. Brisk walking for 45- 60 minutes can help you lose up to 225- 360 calories depending on your weight. If you can continue this routine of daily brisk walking for 45- 60 minutes, you can lose considerable weight in a week.Swimming: It is another low impact exercise which has high output in terms of calorie burning. A one-hour swimming session can help you burn around 400 to 700 calories. It helps not only in weight loss but also helps in toning the body. It actually works on the whole of your body and helps you condition and strengthen the body. It is very useful for people suffering from arthritis, obesity, and other musculoskeletal conditions. An interesting fact about swimming is that when your body is immersed in water, your body is only bearing 10% of its weight, but the water provides 12 times the resistance of air, making it the best condition for strengthening and toning your muscles.Cycling: Another fun low impact exercises with high output for losing weight. When you cycle for one hour you can burn 372 to 1100 calories depending upon your weight, speed and the path you choose for cycling. When cycling you end up getting a full workout which involves strengthening your lower body and getting a good cardiovascular workout. It also helps in speeding up your metabolism.Running/ Jogging: It is a high impact exercise where you can burn up to 600 calories in one hour depending on your weight and speed. It helps in strengthening the bones and connective tissues. It also helps your heart beat at a healthy rate which in turn prevents heart diseases, strokes,and certain cancers. Just remember to wear a good pair of shoes in order to save your joints from unnecessary strain. Jumping rope: It is another high impact exercise which can help you burn around 800 calories in one hour. It strengthens and tones your arms, legs and core. It also strengthens the bones and joints. It also helps in enhancing coordination, agility and stamina.Step Aerobics: It is a super effective low impact workout where you are indulging into a good cardio session. A 45 minutes session can help you burn around 550 calories. It helps you tone the muscles of the legs and hips. Even your core gets a good workout and it helps in improving coordination. Step aerobics involves cardio routines that take the aid of an elevated platform.

Reduce Belly Fat With This Exercise

Dr. Yogesh Kumar, Ayurveda
You have to admit that belly fat hanging around your belly is the worst enemy of your figure and it is very very hard to get rid off.Here is an exercise that reduce the belly fat around your waist.One should be well prepared prior to this exercise i.e warm up,hydration.For quick result,this exercise should be done in conjugation with diet.About this Exercise:In this exercise, breathing activated and strengthen the deepest abdominal muscles by simply doing contraction.If you’re doing this exercise correctly, you will strengthen the entire central part of the body and stabilize the spine which will remove the pain from the lower back and improve your posture. This technique of deep breathing and ‘suction’ air from the stomach is part of the Pilates and yoga, but you can do apart from these types of exercises. As soon as you wake up (ideally on an empty stomach, and while you are still in bed) lie on your back with knees bent and feet laid on the mattress. Inhale, then deeply exhale and pull your stomach so hard as you want to ‘clung’ navel to the spine. The more you inhale your belly it will be stronger contractions and efficiency of movement. Hold pulled stomach 15 seconds to start, and as you progress to extend the grip of up to 60 seconds. Repeat 3-5 times.When you are ready for a more difficult version of stomach vacuum exercise, you should do exercise kneeling on your knees and hands, sitting straight in a chair or on the ball for Pilates. After a certain time of exercise, you will be able to hold your stomach compressed while sitting or standing throughout the day.If you perform this easiest exercise for a flat stomach regularly, eat healthy food, you will see the results already for 2 weeks.

Why Indians Have to Spend More Time at the Gym?

Ms. Swati Kapoor, Dietitian/Nutritionist
Going to the gym has become a trend these days. To be physically fit, it is generally easiest to join a gym, as you have trainers and others to guide you. But time is a valuable commodity these days, and knowing how much time you need to spend working out at the gym is very important.According to research and studies, Indians and South Asians in general, need to spend more time at gym as compared to Europeans or other Westerners to attain similar health benefits. Indian / South Asian men need to spend approximately 15-20 minutes more per day than men of European descent, to attain the same endurance, strength, stamina, fat loss, cardiovascular benefits, muscle growth, etc, according to research by the University of Glasgow in Scotland. After examining 10 minutes bouts of exercise, it was found that South Asians (Indians, Sri Lankans, Bangladeshis, etc.) had to exercise longer in order to attain the same cardiovascular and metabolic benefits as Europeans.Which basically means that Indians need to have a longer and more strenuous workout to achieve the same benefits and should not follow European/US guidelines with regard to exercise. The major factor that is responsible for this is GENETIC VARIATION, along with certain other factors such as: • Diet and Lifestyle • Fat oxidation ability • Urbanization • Physical activity It is also observed that Indians need to achieve lower levels of BMI to prevent diabetes because Indians are found to have more insulin resistance than Europeans. This can be due to low physical activity and low fitness levels.