Articles on epigenetics of physical exercise

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.

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.

5 Ways to Get Your Share of Exercise During Work Hours

Ms. Akshata Dorkadi, Physiotherapist
These days it seems important to log in long hours after idle hour with your buttocks glued to your chairs. Using the old “no-time-to-exercise” excuse is becoming a trend more than ever. Even short bouts of cardio, stretching and strength exercises in your office can help improve your fitness and health. We cannot promise a six packs abs with it, but this can surely get rid of your pain, improve your strength and burn a few extra calories. We have some sneaky exercises to a healthier and a happier work day. CardioBurn Calories not electricity!The Stair Master:Take the stairs instead of the elevator. Feel the real leg burn. If you work on the 8th floor and never ever taken the stairs, start with walking up 3 floors and take the elevator from there. Add in one more floor each week as a treat for completing the task. Slog and Jog:Instead of slogging for hours nonstop, take a mini break and jog on the spot. Pop up from the chair to admire the butt print on the chair, and jog at your desk. Want to huff and puff a little more, lift those knees closer to the chest. Do it for a minute and get back to slogging.The Wandering employee:Walking during working is underrated. Instead of dialling extensions and writing lousy emails, walk up to the cubicle of your co-worker and see the importance you get from them!Sneak into the Conference room:If you find your conference room to be empty, walk in through the doors like you own it. Stroll as fast as you can through the room. Make sure you keep changing direction around the conference table to avoid any hip pain.The Unauthorized Office ChairThe chair Swivel:Use your desk chair to swivel with your oblique abs. sit upright, let your feet hover over the floor. Hold the armrests firmly. Use your core to swivel the chair from side to side. Swish back and forth for 10 rounds. The “Weeee” desk chair:Everyone likes to play with their desk chair. While seated in the chair, position yourself at a one arm distance from your desk. Raise your feet slightly off the ground and hold onto your desk. Pull yourself towards the desk and push yourself back. Repeat 10 times or until you burn holes into the carpet.The desk squat:Start standing with your feet apart. Pretend as if you are sitting on your chair and getting back to business. Bend your knees slightly and the thighs are parallel to the ground. Touch your buttocks to the seat of the chair and push yourself back up. Repeat 10  times.Under the wrapsThe silent Butt squeeze:start toning your booty. Simply squeeze your buttocks, hold for 10-15 seconds and release. Repeat until they tire. The Kegels:Women can do Kegels. Tightening, holding and then relaxing the pelvic floor muscles (the muscles that control the flow of your urine every time you want to rush to the little ladies room).The Ab squeeze:Another silent deskercise, this one can be covertly be executed when walking down the hall or seated during a call. Simply take a deep breath and tighten the abdominal muscles, bringing them in towards the spine as you exhale. Stay squeezed for 5-10 seconds and release. Repeat for 12-15 reps.Be the Mr Deskercise guy instead of Mr FormalMr. DeskerciseTouch your toes:The old touch-your-toes are a great stretch for your legs. Pop-up of the chair put one leg on your chair and bend to touch your toes. I-do-not-know:Remember when you are irritated and you want to say, “ I do not know what the hell is going on around here!” Do the same. Shrug. Bring your shoulders close to your ears. Repeat it 10 times and get back to your screen.Reach for the sky:Sitting tall in your chair, stretch both your arms over your head and reach for the sky. Hold it for 10 seconds and do it again.The chair yogi:Sit facing forward, turn your head to the left and torso to the right. Feel the stretch and do it on the other side. Repeat.Drop a pen:What should you do if one of your coworkers finds you two feet away from your desk , stretched out, staring at the floor? You can pretend you dropped a pen. But it’s better to say, “Feels awesome. Try it!”The Fun Lunch TimeThe Wall Street Squats:When everyone has left for lunch, it's squat time! Stand against a wall, drag your back down while bending your knees till your thighs are parallel to the floor. Squeeze your buttocks and come back up. Repeat 15 times and head for lunch.Desk Push Ups:Lay hands on your desk. Incline your body in relation to the floor. Do 10 push ups. If you’re worried about getting sweaty during work – don’t! Doing five or even ten push-ups at a time is not going to make you sweat.Go for a 20 min walk post lunch:Go for a 20 min walk break after your lunch with your colleagues. Laugh. Praise. Share. Live. Make your workplace fun than boring. Try these fun bursts of a workout either by yourself or with few of your colleagues. 

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

"Exercise" While Sitting at Your Computer

Dt. Itu Chhabra, Dietitian/Nutritionist
Being glued to your desk while typing away at your computer for an average of 8-10 hours a day may be a part of your normal routine. However, sitting at the computer all day may not exactly be good for the body, as it can bring about backaches due to poor posture and eye strain. The lack of activity (sedentary lifestyle) can also lead to additional weight gain and increases your risk for cardiovascular disease, among other effects.On the other hand, being in a desk job does not have to be an ordeal for your health. If you are one of those people who have to be at a desk all day long, there are some simple steps that you can follow in order to improve your posture and keep your health in check.1. Observe the proper sitting posture in a good chair that is designed for desk work. Your back should be straight, your shoulders back, and the top of your monitor should be level with your eyes. If you have to look down or up, then you need to adjust the height of your screen. Also, make sure that your wrists do not lie on the keyboard or on the mouse pad (unless you have a pad with a wrist rest). This will help prevent Carpal Tunnel Syndrome. Keep your legs bent at the knees so that the knees are only slightly higher than your hips. Feet should be flat on the floor or on a step stool of some sort.2. Do simple stretching exercises. Stretch your arms, legs, neck and torso while sitting. This will help prevent you from feeling stiff.Neck: To stretch your neck, flex your head forward/backward, side to side and look right and left. This can be done almost anytime to lessen tension and strain. Never roll your head around your neck. This could cause damage to the joints of the neck.Shoulders: Roll your shoulders forward around 10 times, then backward. This helps release the tension off your shoulders.Arms and Shoulders: A good stretch for your arms and shoulders is to brace your hands on the edge your desk, each about a shoulder width away from your body. Twist your hands in so they point toward your body and lean forward, hunching your shoulders. Take this a step further and push your shoulders and elbows closer to the desk.Wrists: Roll your wrists regularly, around every hour or so. Roll the wrists 10 times clockwise, then 10 times counterclockwise. This will help prevent Carpal Tunnel Syndrome if you spend a lot of time typing.Ankles: Roll your ankles regularly. As with your wrists, roll the ankles in a clockwise motion 10 times, then counterclockwise. This helps improve blood circulation, and prevents that tingling feeling you can get when blood circulation is cut off, also known as "Pins and Needles".Chest: Notice if you tend to hunch in front of the keyboard. To counter that, perform the following exercise: open your arms wide as if you are going to hug someone, rotate your wrists externally (thumbs going up and back) and pull your shoulders back. This stretch is moving your body the opposite way to being hunched and you should feel a good stretch across your upper chest.Abdomen: Contract your abdominal and gluteal muscles, hold them there for a few seconds, then release. Repeat this for every few minutes all day long while you are working at your desk. You can also perform Kegels (pelvic floor exercises) while sitting.Calves: Stretch your calves. While sitting, lift up your legs on the balls of your feet and set them down. Repeat until your legs are comfortably tired. Repeat after about 10 minutes later, and continue doing this routine for about an hour or so. This will exercise your calves, and will help prevent blood clots from developing in your legs. Blood clots are very common among middle-aged computer users.3. Stand up every half hour to walk around a bit. This will ensure continuous blood circulation in your arms and legs, and will keep them from getting too strained. Take walks to the water station to refill your glass. If you can afford to take longer breaks, take a short walk outside your building, and use the stairs instead of the elevator to go down. Aside from giving your legs and heart a good workout, you would be able to take in fresh air as well.4. Give your eyes a break from focusing on your screen. Every 30 minutes or so, shift your focus from the computer screen and scan around other subjects in the room, such as a window, clock, desk, or door. This helps promote eye movement and lessens chances of eye irritation and headaches. Another technique to relax your eyes would be to rub your hands together, then place your cupped hands over your eyes.5. Take advantage of the downtime created by rebooting or large file downloads. Get up and take short walks around your floor. If you can afford to do it and do not have many co-workers around who would be bothered, try something more ambitious such as doing a few push-ups, sit-ups, and/or jumping jacks.6. Do exercises with the help of a few tools:Acquire a hand gripper. They are cheap, small and light. When you have to read something either on the screen or on paper, you probably won't be needing to use your hands very often, so use this opportunity squeeze your gripper. It is an excellent forearm workout.Acquire an elastic band (also cheap, small and light) and use it to do the actions mentioned above (i.e., when stretching your arms, do it by pulling apart the elastic band). This will stretch and work the muscles slightly.Invest in a large size stability ball or stability ball-style desk chair, and sit on it with back straight and abs firm. You burn calories stabilizing your core and body on the ball. While an actual stability ball is more effective, the chair is a more viable option to use in an office environment. While sitting or talking on the phone, you can bounce or do basic toning exercises. Use the actual ball form in moderation when typing, as this is probably not the most supportive seating to prevent carpal tunnel and tendinitis.7. Take a few deep breaths. To work your abdominal muscles, hold your stomach for a few seconds when breathing in, then release when breathing out. If possible, get some fresh air in your lungs by taking a walk outside, as mentioned in a previous step.8. Have a bottle of water by your side and make a habit of drinking some every half hour. If you do this consistently you will begin to feel more alert. Take trips to your water refilling station to refill your jug or glass, so that you can also walk around and exercise your legs at the same time.9. Find opportunities to move by conducting a walking meeting, taking the stairs when available, walking to another office instead of calling or emailing, walking around your building during lunch. 

All You Need Is Exercise Tips for Different Body Types

Ms. Swati Kapoor, Dietitian/Nutritionist
If there are clothes available according to your body type then why not have personalized workouts that work the best with your individual body type. To make it simple we have divided the most common body shapes in women in four different categories. The categories are: pear,straight, curvy and athletic.Here are some easy tips to keep in mind when working out to get the best body shape.Pear ShapedLike an pear the body is wider from the base and thin from the top. This kind of body tends to show you heavy at the bottom. Tone up your arms and shoulders exercise to increase in size and tone down the bottom to find the balance between bottom and top. Shift the focus to the top.Straight ShapedSome women have a straight body and no curves at the top or bottom. If you have one of these bodies then you should probably start with a complete body toning program. Work out your glutes and thigh muscles to shape them up and add some curve to it. Reduce your waistline with some cardio workout and fat burning to make the top look curvaceous. Would you like your waist and top be the same ratio. Workout your deep abdominal muscle to pull in the stomach and tone up.Curvy ShapedYour bust and hips are wider than your waist line. This curvy body has curves which are fat and not muscles. Need to lose the fat. Tone your complete body to lose fat from arms, legs, thighs and chest. Do more of cardio and aerobics to burn off fat and look slim to perfect a curvaceous body type.Athletic ShapedIf you have a wider shoulder than your hips you probably fall in this category. Workout on your core muscles and work on your glutes, thighs for the perfect shape.Get to know more about exercises for great butt.For those who want to get into the technical details then here is how you can calculate your perfect figure according to your body shape. The basic formula is that your waist to hip ratio has to be 0.7. For eg: if your waist is 26 and your hips are also the same size then the ratio is 1. If your waist is 24 and hips 32 then your ratio is 0.75 which is considered a perfect ten figure.Eat the right nutrition and do the right exercise and even you can get that ten on ten figure.

Regular Exercise Can Affect Your Health for Up to 20 Years

Ms. Swati Kapoor, Dietitian/Nutritionist
Most people include exercise in their daily routine when they want to shed some weight or gain some muscle. But did you know that regular exercise today can affect your health for up to 20 years from now.According to a study published in the journal Psychology of Sport and Exercise, new research from the Karlsruhe Institute of Technology in Germany suggests that your health and fitness habits can predict the outcome of your overall fitness and health almost 20 years later. The researchers analyzed 243 women and 252 men who were an average age of 45. The researchers used a four-stage "biopsychosocial model" to pinpoint factors that could have an impact on future health and fitness. The first stage included environmental factors, such as socioeconomic status and migration background. The second stage consisted of personal factors, including social support, stress management strategies and the feeling of coherence. Behavioral factors, such as smoking, physical exercise and nutrition habits made up the third stage, while the fourth stage consisted of physical fitness and health. The researchers found that nutrition and physical exercise habits reported at the baseline of the study affected the fitness of participants during the following 18 years.To keep yourself healthy follow the following steps:1. Eat healthyInclude fresh fruits and vegetables in your daily diet. This will provide you with fiber, antioxidants and other trace elements which are necessary for overall health. Choose grilled, roasted, sauteed or steamed food over fried.2. Take enough sleepRest is really important for your body because lack of sleep can lead to disturbed physiology of your body. When you do not get enough sleep it may lead to cravings and an over-consumption of calories.3. Do your workoutMake a routine of working out at least 5 times a week for a minimum of 30 minutes. Exercise has many health benefits such as helping you in avoiding sugar cravings, giving you a toned body, burning fat, keeping your body’s organs functioning well, etc.4. WaterWater keeps your body hydrated which is really important for proper functioning of your internal organs. Drinking 10-12 glasses of water a day will keep your body hydrated and when fully hydrated, your body eliminates waste more effectively, which can quicken your digestive system and help you lose weight.So, make exercise a habit. It might start with the goal of losing weight or gaining muscle, but make it a permanent lifelong routine for its holistic lifelong benefits.

Exercise 101!

Ms. Tehzeeb, Dietitian/Nutritionist
YES, the benefits of exercise are written on, heard about and perhaps all too overdone. Yet, here we are doing a quick and dirty summary for all you readers about 10 exercise basics.1. First things first, you need one! Yes, no matter your age, sex, geographical location, social status, body composition, we all need to workout. Exercise is an anti-ageing tool which means that it would make us look and feel younger. Now who doesn’t want that?2. It can be broken down into 3 components: endurance, flexibility and strength and a good workout would encompass all of these 3 componentsEndurance – In simple terms, how much your body can ‘ensure’ without reaching a point of fatigue. Examples include walking, jogging, running, dancing, swimming, tennis, squash to name a fewFlexibility- Flexibility training includes exercises for the purpose of increasing one’s range of motion and making the muscles more tensile. Excellent examples of activities that improve flexibility are yoga and stretching exercisesStrength- The maximum amount of force a muscle or muscle group can develop during a single contraction. Examples are lifting weights, using a resistance band, using your own body weight3. Pre-workout – Want to get the most out of your workout? Then you need to plan a healthy, nutritious pre-workout meal to better fuel your body for the exercise. Best to consume a fruit 30 minutes prior to working out. If working out post breakfast, lunch or a bigger meal, a gap of 90 minutes is recommended4. Post workout – Eating a meal after the workout is just as important as a pre-workout meal as it helps to replenish the glycogen stores that are used up during the workout. Also, a meal would help repair and recover our muscle tissues which have gone through damage during the workout. What you eat would largely depend on time of workout completion. If you workout in the mornings, then a breakfast immediately post workout would be a good idea. If evenings, then dinner5. Warming up – This is the first step to a successful exercise. It helps to raise the total body temperature and muscle temperature that is required for vigorous exercises and to prevent injuries6. A cool down – This allows for the gradual return of heart rate, respiratory rate and core body temperature back to pre-exercise levels. It also ensures that you don’t go through post-exercise stiffness thereby allowing for a more efficient exercise7. Consistency – 2 days a week for 3 months is better than 7 days a week for 1 month and 2 months of doing nothing and eating in front of the TV. No, we’re not telling you to workout less, we are asking you to be consistent with whatever it is that you commit to. This forms the basis of a healthy, lifelong exercise plan8. Drink up! Your body needs the good old H20 to refill back the fluid loss we experience due to sweating. So drink enough water during and after your workout9. Even if it’s 15 minutes a day, it counts. Some exercise is better than no exercise and 15 minutes spent on exercise would be 15 less minutes spent on your iPhone which is a complete win10. Baseline diet – So here’s where we actually come into the picture. A good baseline diet will serve many purposes (replenish glycogen stores, counter damage that body cells go through during workout). Below are a few elements that comprise of a good baseline diet:A fruit pre-workoutA wholesome meal within the first hour of finishing the workoutMinimal consumption of foods which are packaged, processed and deep-friedNo blanket bans on carbs and fatsSensible eating—no restriction, limitation, starvation.

What & When to Eat After Workout?

Ms. Swati Kapoor, Dietitian/Nutritionist
You know if you should exercise on an empty stomach, and you know what to eat before your workout, and the timing your pre-workout snack. Now, find out what to eat after exercise.Eating the right snack after your workout session is extremely important to your fitness level. It helps your body build muscle, improves calorie burn, and prevents muscle catabolism (body using muscle for energy).Post workout nutrition is key since after your workout, your muscles are sore and all the glycogen from your muscles in completely depleted. Your muscles are in a repair mode, and what you need to do is supply them with the right nutrition to help repair damaged muscle and build further on the existing muscle.What should you eat after exercise? Your post workout snack should be low fat and have a carbohydrate to protein ratio of 2:1. This snack needs a higher carbohydrate content because your muscles’ glycogen stores are depleted and to repair them, you supply them with nutrients your body needs fast dissolving carbohydrates. So, this is the time you want to eat simple carbohydrates (understand carbs and Glycemic Index). Yes, this is the one time that we really sugar is actually good for your body. The protein should be preferably whey protein since it is absorbed faster by your body.When should you eat a snack after exercise? Your post workout snack should be eaten within 30 minutes of completing your workout. This time window represents the time frame during which your muscles are primed to absorb nutrition.Why should your post workout meal be low fat? Being low fat will help your body absorb the nutrition faster. If your post workout snack is high in fat, it slows down digestion and thus absorption in your body. Besides that, studies have shown that post workout snacks high in fat blunt the production of growth hormone in the body.What's important in a post workout snack? For this snack, high nutrient absorption rate is key. If your snack is liquid, all the better. An ideal post workout shake is low fat chocolate milk. Or a whey protein shake with honey, or other simple carbohydrates. Another simple snack is low fat yoghurt with granola- yoghurt has a combination of whey protein (fast absorbing protein) and casein (slow absorbing protein), and the granola will give you fast absorbing carbohydrates. At this time, you can also pop in a multivitamin with your snack. The vitamins and minerals are micronutrients that help perform body functions and help with building muscle.If you're going to use whey protein, make sure you use a high quality whey protein, for best results.