If Not Exercising?

What happens to our body when we do not exercise?

What happens to your health if you stop exercising?

We all know the therapeutic benefits of exercise and regularly working out, which help keep you in shape and help sustain proper body function. It has been recommended that every healthy individual engages in 45-50 minutes of moderate-intensity exercise on a regular basis as well.

Harmful effects of not exercising or being physically active

While we can safely agree that there are some lifestyle habits (from drinking, smoking, eating excessive junk) that can be detrimental to our well-being, not actually moving a muscle throughout can be similarly bad.

As we talk and vouch for the benefits of regular exercise, it often gets missed out that engaging in little to no exercise can be just as bad, or even life-threatening. Take this for example. While regular, brisk exercise is said to delay aging, not meeting required levels of physical activity can actually accelerate your risk of prematurely dying, and causes more deaths globally than tobacco consumption or diabetes, as per a study published in The Lancet. Now, while skipping a day or two of exercise (or a week) wouldn’t do much harm to your body, there’s actually a lot of graver risks that entail if you go without budging an inch, or moving your arms for upwards of a month.

We tell you 5 such things which can happen if you do not exercise regularly or remain physically active:

• Your heart becomes less efficient
• Your muscles weaken down
• You can struggle to get a good night's sleep
• You lose out on endurance
• Your blood sugar levels get disrupted

Detailed Explanation:

1. Your heart becomes less efficient

Exercise keeps the heart pumping and active.

Aerobic and cardio exercises done regularly are linked to a good heart rate and a lower risk of heart ailments. However, if you do not exercise or go a long time without any form of physical activity, you'll start to experience your heart functioning poorly and have it impact everyday tasks. The heart rate can get disturbed, you can encounter shortness of breath, and coupled with poor dietary habits, you'll be vulnerable to facing heightened heart issues and cholesterol levels as well.

2. Your muscles weaken down

One of the most important roles exercise plays is to keep the muscle cells in good shape and strengthen them. When you do not exercise or move around, not only do you undo all the progress previously made, it can also reduce the muscle strength you have and make you feel a lot weaker. Simply said, your muscles weaken and then you lose out on the bulk of your muscles that are needed for breathing and the ones which facilitate movement.

Even picking up simple weights can seem tougher, and muscle function may not remain energetic or as helpful as before. Weak muscles may also make it difficult for you to carry out everyday tasks and activities.

3. You can struggle to get a good night's sleep

Believe it or not, exercise has an important link with good quality sleep, and if you aren't fulfilling any of the two- sleep or exercise, you are exposing yourself to the risk of bad health. When you work out in an intense manner or retire to the bed tired after a brisk run, chances are you'll enjoy good sleep and wake up feeling energized. That's the pivotal role exercise plays in facilitating sleep. And, when you do not move around or stretch those muscles, you'll risk bad sleep. Not only is exercise a great stressbuster and sleep inducer, not getting good sleep can be a sign that you are skimping on the required physical activity needed for the day.

What also needs to be remembered is that poor quality (and fewer hours) of sleep on an everyday basis has also been linked to a number of metabolic and hormonal issues, including diabetes risk, weight gain, poor mental health.

4. You lose out on endurance

Exercise builds stamina and makes you gain endurance. And, when you do not exercise, you are at a big risk of undoing all the gains and becoming relatively weaker, in a very short time. Remember, endurance counts as a key measure to determine how healthy and fit you are, for your age.

A study was done in reference to this actually spent time analyzing the dip in endurance levels over time in kayakers. When their VO2 levels (amount of oxygen exerted during intense exercise) were compared to the time they engaged in only basic exercise, it was observed that there was a whopping 11.2% level drop. With significantly lower physical activity levels, the drop could be even more shocking.

5. Your blood sugar levels get disrupted

Type-2 diabetes is a big risk factor and sadly very common in our country. While it's a metabolic disorder characterized by a lot of symptoms, one of the changes which can disrupt blood sugar functioning is lack of physical activity. Yes, that is true. Since exercise plays a major role in determining how your body processes carbohydrates, doing little to no exercise can accelerate blood sugar rise, increase inflammation levels, and make you prone to tackling obesity.

 

Source: Times Of India

Heart attack: Lifestyle changes is must to reduce the risk of heart attack and lead an enjoyable and peaceful life

 Heart attack: Lifestyle changes to make to reduce the risk of heart attack

Heart disease is now a leading cause of death to different ages of people around the world and it is more found in India for the people of ages between 30-40 as per the latest survey. The major causes and the prevention of heart-related issues are given below from the source of Times of India. Since it is my core research area, I am studying more research papers on it and found these points are more useful for young adults in India. 

1. Lifestyle changes that may prevent a heart attack

Cardiovascular diseases (CVDs) are the leading cause of death across the globe, claiming an estimated 17.9 million lives each year. Out of all the deaths caused due to heart-related complications, 85 percent are due to heart attack and stroke. Most of the time it is caused due to poor lifestyle and unhealthy dietary choices. While it is difficult to predict when one will suffer from a heart attack, making some lifestyle habits may indeed cut down the risk.

2. What leads to a heart attack?

Nestled between the rib cages and lungs, our heart is about the size of a clenched fist and weighs between 300 and 450 g. The muscular organ has the crucial task to pump blood to all the parts of the body. The blood pumped by the heart provides our body with the oxygen and nutrients it needs to function.

A person suffers from a heart attack when one or more coronary arteries are blocked. This happens over time due to a build-up of fatty deposits from substances called plaques. The blockage can narrow the arteries and make it harder for the heart to pump the blood to other parts of the body leading to a heart attack. Here are some common lifestyle changes you can make to prevent it.

3. ​Eat healthily

The first and foremost thing is your diet. A well-balanced and nutritious diet can be the best way to fight heart diseases and other chronic health issues. The kind of foods you have regularly can spike your cholesterol level, blood pressure, and blood sugar level, all these things together can affect the normal functioning of your heart and over time can lead to a heart attack. Fill your plate with healthy and nutritious food, rich in vitamins and minerals. Limit the intake of unhealthy fat, refined food products, and processed food.

4. Stay active

People of all age groups need to stay active to live a long and disease-free life. Staying active does not mean that you have to get yourself an expensive gym membership. You just have to ensure that you are not lying sedentary most of the time of the day. Whether you engage more in household chores, prefer to go out for a walk, or practice yoga. You just need to keep moving. If possible, include cardiovascular exercise in your routine. Such exercises strengthen your heart muscles.

5. Manage your blood pressure level

High blood pressure is a leading risk factor for heart diseases. Persistent high blood pressure can damage the arteries by making them less elastic. It decreases the flow of blood and oxygen to your heart and eventually leads to a heart attack. Even low blood pressure can lead to a heart attack. So, you must monitor your heart rate regularly and take the necessary steps to keep it constant.

6. ​Manage your blood sugar level

Having high blood pressure increases the risk of developing diabetic heart diseases. High blood sugar levels or unmanaged blood sugar levels can damage the blood vessels and the nerves that control the heart and blood vessels. Studies suggest that about 68 percent of people aged above 65 and suffering from diabetes die from a heart attack. Monitor your blood sugar level twice a week and eat low glycemic index food to keep your blood sugar level in control.

7. Manage your cholesterol

Cholesterol is a type of lipid made from part fat and part protein. Our body requires it to build healthy cells and keep us warm. But excess bad cholesterol can start depositing in your arteries. It narrows the walls of the blood vessel and our heart has to put extra pressure to pump blood and oxygen to different parts of the body. Too much pressure increases the risk of heart attack and stroke.

8. Manage your stress level

Our mental health and our physical well-being are linked with each other. When you are mentally calm your body has to face the repercussions. Too much stress increases the activity in an area of the brain linked to processing emotions, increasing the risk of developing heart diseases like heart attack and stroke. Try to manage your stress level by practicing yoga and meditation.

9. Manage your weight

Research suggests that most overweight and obese people are prone to a heart attacks as compared to others. That's because being overweight increases the risk of high blood pressure and high cholesterol level, both are major contributors to cardiovascular diseases. Try to manage your weight and for that eat healthy, exercise and follow healthy lifestyle habits.

10. ​Limit alcohol and quit smoking

Both excessive alcohol and chain-smoking can put you at the risk of developing heart diseases. Cigarettes and alcohol can increase your blood sugar level, lead to weight gain, and may lead to a heart attack. If you smoke or drink regularly, try to cut it down to live a long and healthy life.

11. The bottom line

Apart from the above-mentioned factors your age, sex, race, and family history can also increase your risk of developing cardiovascular diseases. It is hard to prevent heart attack, all you can do is follow a healthy lifestyle to cut down the chances.

Note: My suggestion is to have a healthy lifestyle by following the above points and develop more new things for our country as well as for the world and be a role model for the next future generations. Thank you. 

                                                                                                                    Source: TIMESOFINDIA.COM

FIVE WAYS TO LEAD AN ENLIGHTENED LIFE

 

FIVE WAYS TO LEAD AN ENLIGHTENED LIFE

The perfect balance in our activities

Happiness comes if we travel light in life

Our attitude towards our professional work

Enjoy life but with full awareness

Few good people in our life to make it meaningful

We have a choice – to live an ordinary life and suffer, or to live an enlightened life and enjoy. Ordinary life is characterized by drudgery, dissatisfaction, and sorrow. It is a rat race with others who are also sailing in the same boat. There is no understanding of life and happiness. As opposed to that, an enlightened life is represented by the exercise of choice, and action with awareness. Here are some ideas to lead an enlightened life.

First, there should be a perfect balance in our activities. One has to give due importance to the following four pillars: maintaining good health, work-life, family life, and social life. We tend to overemphasize one and neglect others, therefore, happiness eludes us. A healthy body can only be an instrument of enjoyment. Fulfilling work engagement gives us livelihood and satisfaction. Family is the fulcrum of our happiness. Society is a big support system for our well-being. So, one should not neglect any of these four pillars in our day-to-day life.

Second, happiness comes if we travel light in life. Too many properties and possessions are more of a burden than means of happiness. Instead of the possessions serving us, we spend more time maintaining, servicing, and protecting them. It may be properties, vehicles, clothes, or shoes. It adds to the load on our minds. The mind has to be free to enjoy life. Minimalist living is the best way to be happy. A smaller but beautiful place of dwelling, fewer possessions, few good friends is all that one needs to be happy.

Third, our attitude towards our professional work can positively change our life for the better. Adopting a motto of excellence in whatever we do, no carelessness, no laziness, using our best brain for our work, and having minimum expectations of rewards will help. Getting the satisfaction of having done the best is powerful enough to make you happy.

Fourth, enjoy life but with full awareness. There is no direct correlation between money and happiness. There are so many intermittent factors in between that decide the level of happiness. One has to constantly watch and think. Whether what we call enjoyment gives us real happiness, or does it have consequences that will ultimately make us unhappy? Like tobacco and alcohol which gives a temporary high, but it has serious health consequences. Is it enjoyment or suffering? We have to use our faculty of discrimination while enjoying anything. We travel thousands of miles to holiday and end up only taking pictures and videos, with no time to feel and enjoy the moment. When we have full awareness, showering in the bathroom too can be enjoyable.

Fifth, there should be a few good people in our life to make it meaningful. These are the people who make us laugh and also stand by us in case of need. They inspire good instincts in us and make us happy. We share common interests. They are kind souls. They are full of wisdom. Having a few such people around makes our life worthwhile. Just stop and think. Go for enlightened living.

Source: Times of India

Writer: Former Finance Secretary Govt. of India

 Lung Health Exercise

Covid is a respiratory disease that affects the lungs. Since it affects the respiratory tract, we should take efforts to increase the lung capacity. Lung health is essential to fight coronavirus. If the lungs cannot expand fully, it leads to shallow breathing and decreased lung capacity. Therefore, it is important to keep the lungs healthy with proper breathing exercises.

Pranayama is an effective method to increase lung capacity. It is simple to do and works wonders. There are many benefits of practicing Pranayama regularly.

• It boosts the immune system and helps in clearing the nasal passages.

• It is also helpful in relieving stress and calming the mind.

• In addition to maintaining hygiene, practicing social distancing, washing hands, and wearing masks, having healthy lungs helps us survive the pandemic better.

Tips for Getting Started:

Breathing exercises should be performed in a clean and hygienic environment.

Early morning is the ideal time to perform breathing exercises.

Pranayama should be done with great care and awareness.

We should try to stay focused on the journey, not on the destination.

Pranayama should not be practiced when the lungs are congested. The breath should be kept rhythmic and steady, and eyes should remain closed throughout, as we continue taking deep, smooth breaths without any force.

If we experience any discomfort, we should stop the breathing exercise immediately, and we have to return to normal breathing.

Those with chronic medical conditions should consult their physician before starting Pranayama.

Here’s a simple Pranayama for you to begin with:

 

1. Breathing Practice

 a.  Abdominal Breathing (for lower lungs) 

• Sit in any comfortable position. Prefer sitting in any meditative poses
• Keep your spine erect.
• Close your eyes so that you can focus on breathing.
• Place the hands resting on the thighs in Adi Mudra (Press your thumb on the inside of the palm. The fingers are closed around the thumb. Do it in both the hand).
• Inhale deeply, slowly, and continuously through both the nostrils, the abdomen bulges out.
• Exhale through both the nostrils, draw the abdomen inwards slowly.
• Repeat this breathing cycle five times.

b. Thoracic  breathing (for Middle lungs) 

• Sit in any comfortable position. Prefer sitting in any meditative poses
• Keep your spine erect.
• Close your eyes so that you can focus on the breathing
• Place the hands resting on the thighs in Chinmaya Mudra (join the tip of your thumb with the tip of your index finger, curl the rest three fingers to the palm).
• Inhale deeply through both the nostrils, expand the chest forward.
• Exhale through both the nostrils, relax the chest.
• Repeat this breathing cycle five times.

 c.    Upper Lobar breathing (for Upper lungs) 

• Sit in any comfortable position. Prefer sitting in any meditative poses
• Keep your spine erect.
• Close your eyes so that you can focus on the breathing
• Place the hands resting on the thighs in Chin Mudra (touching your index fingertip to the tip of your thumb, while holding your other three fingers straight.)
• Inhale deeply through both the nostrils, raise the shoulder upwards.
• Exhale through both the nostrils, drop down the shoulder to the resting position.
• Repeat this breathing cycle five times. 

 

2. Nadi Suddhi Pranayama 

• Sit in any comfortable position. Prefer sitting in any meditative poses
• Keep your spine erect.
• Close your eyes so that you can focus on the breathing
• Place the left hand resting on the thighs in Chin Mudra and the right hand in Nasika Mudra (fold index and middle fingers and keep the ring and little fingers straight along with the thumb).
• Place the ring and small fingers on the left nostril and place the right thumb on the right nostril.
• Open the left nostril, breathe in from the left nostril, close the left nostril with the small and ring fingers and release the thumb from the right nostril; exhale through the right nostril.
• Next, inhale through the right nostril. At the end of inhalation, close the right nostril, open the left nostril and exhale through it. 

·         This completes one round of the Nadi Suddhi Pranayama.

·         Repeat this breathing cycle five times.

 

 Let us stay safe and remain healthy during such difficult times!

Source: VIT, Vellore