Are we really ready for an active lifestyle in the futuristic world of artificial intelligence? It is difficult to balance an active and healthy lifestyle while acknowledging that our lives have become less and less physically active.
Maintaining an active lifestyle amidst today’s technological advancements demands deliberate efforts and pragmatic approaches. In a conversation with HT Lifestyle, Dr. Lipi Verma (PT), the Co-Founder and Chief Medical Officer at DocOSage, as well as the Director of Curealth, offered several tips for incorporating physical activity into our daily routines. –
Participating in physical activity can often feel like a chore.
The profound impact of diet on digestion is well recognized, yet the significance of physical activity is frequently overlooked. Exercise does more than just stimulate your metabolism; it is crucial for maintaining gut balance and enhancing digestion. It promotes a comprehensive approach to health, starting from within. Engaging in physical activity not only aids in the breakdown of food but also affects the makeup of our gut microbiome, the complex network of bacteria vital for digestive well-being. Furthermore, exercise triggers the release of endorphins, our body’s natural mood elevators. These can significantly alleviate symptoms of anxiety and depression, fostering resilience and a more fulfilling life. Incorporating specific yoga postures (asanas) like Chakravakrasana, Uttanasana, Trikonasana and Vajrasana into your routine offers a potent combination of benefits. These poses act as internal massages, stimulating the digestive system and stretching muscles. Remember, an active lifestyle extends beyond the gym. Even activities that require a bit more effort than your daily routine can contribute significantly to your overall well- being.
Challenges in lifestyle
Today’s society is witnessing an alarming increase in what can be termed “kinetic deficiency” – a sedentary lifestyle deeply embedded in our daily habits. This lack of physical activity unfortunately triggers a cascade of negative effects on our health, leading to various ailments. Musculoskeletally, it heightens the risk of obesity, joint discomfort, and rigidity. It can also establish persistently high levels of blood pressure, cholesterol, and glucose. The implications are not just physical; there’s a heightened risk for mental health issues like depression, sleep disorders, and anxiety, as well as potential hormonal imbalances.
The good news is, this kinetic deficiency is reversible! By incorporating a lifestyle rich in movement, we can rewrite this narrative. A well-balanced diet fuels our bodies, while exercise strengthens our muscles and bones. Activities like yoga can enhance flexibility and promote mindfulness, fostering a sense of well-being that extends far beyond the physical. Let’s prioritise movement, not just for the body, but for the mind and spirit as well.
Exercises Tailored to Your Body Type
Regular exercise is a cornerstone of a healthy body image and a strong core. Dependable and vigorous workouts offer a multitude of benefits. They act as a natural detoxifier, aiding in the elimination of waste products and promoting a healthy gut environment. This, in turn, plays a significant role in managing body weight effectively. Furthermore, these activities strengthen the core musculature, which forms the foundation of good posture and stability. Think of your core as the body’s central powerhouse; when strong, it provides optimal support for your spine and internal organs.
The beauty of exercise lies in its versatility. Activities like yoga, brisk walking, or swimming not only challenge your cardiovascular system but also enhance flexibility and range of motion. Don’t forget the importance of pelvic floor exercises, which are crucial for maintaining pelvic health and preventing incontinence. Whether you prefer the rhythmic propulsion of cycling or the invigorating impact of jogging, there’s a workout that perfectly complements your unique body and preferences.
The positive effects extend beyond the physical. By stimulating the nervous, muscular, and endocrine systems, exercise energises you inside out. Improved circulation delivers vital nutrients to your tissues, promoting overall well-being. In essence, a well-rounded exercise routine becomes a powerful tool for sculpting a strong and healthy body, while simultaneously boosting your mood and energy levels.
Consider altering your lifestyle
Persistent digestive problems, such as slow bowel movements and bloating, can greatly affect one’s mood and energy, turning simple tasks into daunting ones. From a nutritional standpoint, a balanced diet abundant in fresh fruits, vegetables, whole grains, lean proteins, and healthy fats is essential. It supplies vital nutrients and fiber, which support gut health and promote efficient digestion. Mindful eating and proper portion sizes can also help alleviate discomfort. Moreover, reducing intake of processed foods, excessive alcohol, and caffeine is important, as they can disturb the balance of gut bacteria, essential for proper digestive health. Focusing on gut health not only enhances digestion but may also improve mood and general well-being.
Reduce your stress for a happier gut
As a physical therapist with extensive clinical experience, I understand the profound impact chronic stress can have on your digestive system. When stressed, the body releases hormones that can disrupt gut motility and exacerbate digestive issues like bloating and constipation.
Here are some stress-reduction techniques that Dr Lipi Verma recommended for a happier gut:
- Deep breathing exercises: These simple yet powerful exercises help activate the relaxation response, calming your nervous system and promoting better digestion.
- Meditation: Mindfulness meditation practices can improve awareness of your body and its stress signals, allowing you to manage stress more effectively and support healthy gut function.
- Yoga: Yoga combines physical postures, breathing exercises, and meditation, offering a holistic approach to stress management and overall well-being, with potential benefits for gut health.
Dr. Lipi Verma stated, “Managing stress and prioritizing sleep are essential. Lack of sleep can upset the balance of gut microbiota, which affects digestion. It’s recommended to get 7-8 hours of quality sleep nightly for optimal gut health and overall wellness. Moreover, you don’t have to be a gym enthusiast to maintain a healthy gut. Engaging in regular physical activities, such as brisk walking or swimming, can greatly improve gut health. The goal is to enjoy the activities you do and integrate them into your lifestyle in a sustainable way. Begin with small steps and progressively increase your workout’s duration and intensity as you get fitter.”
Here’s the sustainable approach Dr Lipi Verma advocates for:
Focus on balance: Aim for a balanced diet rich in fruits, vegetables, whole grains, and lean protein. This provides essential nutrients to fuel your body and nurture a healthy gut microbiome.
Mindful eating: Listen to your body’s hunger cues and avoid overeating, which can lead to digestive discomfort.
Prioritise breaks: Don’t push yourself to the point of exhaustion. Taking breaks during exercise and throughout your day allows your body to recover and supports long-term progress.
Celebrate progress: Stay motivated by acknowledging your accomplishments, no matter how small. Reward yourself for reaching milestones, keeping you engaged and fostering long-term healthy habits.
By incorporating these strategies, you can effectively manage stress, prioritise sleep and engage in regular physical activity, all of which contribute to a happier gut and a healthier you.
