A new study says walking 9,000 steps a day reduces chances of mortality by 60%. Dr Raju Vaishya, senior consultant, orthopaedics and joint replacement, Indraprastha Apollo Hospitals, New Delhi, says walking is indeed an excellent form of exercise with numerous health benefits.
“However, according to medical science, there is no single ‘best’ exercise that provides maximum benefits for everyone. The most effective exercise routine depends on an individual’s age, fitness level, health conditions, and personal goals,” he says.
According to Vaishya, most health experts recommend a combination of aerobic exercises (such as brisk walking, running, cycling or swimming) to improve cardiovascular health, strength training exercises (such as weightlifting or resistance bands) to build and maintain muscle mass, and flexibility exercises (such as yoga or stretching) to improve range of motion and prevent injuries. Additionally, incorporating activities that challenge balance and coordination, such as tai chi or dancing, can be beneficial, especially for older adults. The key is to engage in a variety of exercises that target different aspects of physical fitness and to gradually increase the intensity and duration as one’s fitness level improves.
What should people who have joint problems, or other mobility issues like spinal injuries, paralysis, etc, do?
For individuals with joint problems, spinal injuries, paralysis, or other mobility issues, finding appropriate forms of exercise can be challenging but is still crucial for maintaining overall health and well-being. Here are some recommendations:
Low-impact activities like water aerobics, swimming or seated exercises can provide cardiovascular benefits without putting excessive stress on joints or requiring extensive mobility. Strength training with resistance bands or light weights can help build and maintain muscle mass while accommodating physical limitations. For those with paralysis or severe mobility restrictions, passive range-of-motion exercises performed with the assistance of a physical therapist or caregiver can help prevent muscle atrophy and joint stiffness. Additionally, activities like tai chi or chair yoga can improve balance, flexibility, and mind-body awareness.
What is the optimum exercise for cardiovascular patients, especially those who have had a heart attack or undergone surgeries?
For cardiovascular patients, especially those who have had a heart attack or undergone surgeries, the optimum exercise regimen is typically low-impact aerobic activities combined with light strength training. Here are some recommendations:
Aerobic exercises like walking, stationary cycling or water aerobics are often recommended for cardiovascular patients as they can improve heart health and endurance without putting excessive strain on the body. These activities should be done at a moderate intensity, gradually increasing duration and intensity as tolerated. It is crucial to monitor heart rate and perceived exertion levels to ensure the exercise remains within a safe range. Additionally, light strength training with weights or resistance bands can help maintain muscle mass and improve overall strength. It is essential to avoid exercises that involve holding one’s breath or straining, as these can increase blood pressure and put unnecessary stress on the heart.
What is the percentage decline in longevity for those with sedentary lifestyles?
Living a sedentary lifestyle can have a significant negative impact on longevity. According to various studies, the percentage decline in life expectancy for those with sedentary lifestyles can be quite substantial. One study published in the American Journal of Preventive Medicine found that individuals who reported being completely inactive had a risk of premature mortality that was nearly twice as high as those who engaged in regular physical activity. The study estimated that a sedentary lifestyle could lead to a decrease in life expectancy of up to 7.2 years for men and 5.7 years for women.
Another research review published in the British Journal of Sports Medicine suggested that eliminating sedentary behaviour could potentially increase life expectancy by 0.68 years. While the exact percentage decline in longevity may vary based on factors such as age, gender, and overall health status, the evidence clearly indicates that a sedentary lifestyle can significantly reduce one’s lifespan.
