1 hr ago

Doctors urge balanced exercise to support healthier ageing

Exercise can help people stay strong and mobile as they get older.

But doing very hard workouts every day may put too much stress on the body.

Dr Sumit Sharma warned about daily HIIT, long runs on concrete, and heavy lifting without rest.

Dr Aniket Mule said the problem is often poor technique, too much training, or not enough recovery.

Strength exercises can help protect muscles and bones.

Walking, swimming, cycling, stretching, and yoga can help fitness without stressing joints as much.

Moderate Zone 2 exercise is meant to be done at a pace where a person can still talk.

People should choose routines they can safely continue and ask a health professional for advice before starting.

Key facts

Recommended cardio: Zone 2 cardio for 45–60 minutes, three to four times per week, at a conversational pace.
Strength training: Two to three sessions per week, using patterns such as squat, hinge, push, and pull.
Weighted walking: Dr Sharma suggested weighted walking with 10–20 kilograms.
Activities highlighted by Dr Mule: Walking, swimming, cycling, stretching, and yoga.
Potential risks: Repeated high-impact exercise, heavy lifting without guidance, poor form, overtraining, and insufficient recovery may contribute to injuries or joint degeneration.
Key principle: Sustainability, proper form, recovery, and adapting workouts to individual needs matter more than intensity alone.
Medical advice: The article advises consulting a health practitioner before starting a new exercise routine.

indianexpress.com · 2 hrs ago