National Sports Day: Exercise daily for good physical and mental health

We cannot discuss health and wellbeing independently of exercise and other activities that allow a person to remain active. In the pandemic we all learned that a healthy body is one who is doing well both mentally and physically. And engaging in any kind of sport can help add years to their lives and ensure that those years are healthy and peaceful.

On the occasion of today’s National Sports Day, celebrated on August 29th each year to commemorate the birthday of hockey legend Major Dhyan Chand, a doctor explains why we should exercise every day to stay healthy.

According to Dr. Manjeet Singh Arora, Senior General Practitioner at Fortis Hospital in Mulund, regular physical activity can help children and adolescents improve cardiorespiratory fitness, build strong bones and muscles, control weight, reduce symptoms of anxiety and depression and reduce risk Develop health conditions.

Benefits of exercise and physical activity

1. Many athletes are academically better: Exercising takes a lot of time and energy. Some people might think that this would distract the student-athletes from their homework. Exercise requires memorization, review, and study – skills that are directly relevant to the classroom.

2. Sport teaches teamwork and problem-solving skills: As you fight for a common goal with a group of players and coaches, you will learn how to build teamwork and communicate effectively to solve problems.

3. Physical Health Benefits: Exercise can help you meet your fitness goals and maintain a healthy weight. They also encourage healthy decision-making, such as: B. not to smoke and not to drink.

4. Sport strengthens self-esteem: Seeing your hard work pay off and meet your goals builds confidence.

5. Reduce pressure and stress: Exercise is a natural way to relieve stress and let go.

Dr. Arora says exercise and exercise are good for health in the following ways:

* Improved cardiovascular health
* Lower risk of heart disease, stroke and diabetes
* Weight management
* Reduced blood pressure
* Improved aerobic fitness
* Improved muscle strength and endurance
* Improved joint flexibility and freedom of movement
* Relaxation
* Lower risk of certain types of cancer
* Cholesterol control
* Reduced risk of osteoporosis
* Strong immune system
* Improved sleep
* Mental health benefits
* Extended life

What kind of sporting activities do you have to do?

“Walking (leisure), the fitness or gym, running or athletics, swimming, cycling, basketball / tennis, soccer, etc. During the pandemic, we may not be able to do some of the activities mentioned, but some can be done. like walking or cycling in isolation, ”says the doctor.

Your diet should include fruits and vegetables while you exercise to stay fit and healthy. (Photo: Getty / Thinkstock)

One must also pay attention to their diet, which should include:

– fruits
– oatmeal
– Starchy vegetables (sweet / white potatoes, pumpkin)
– Non-starchy vegetables (broccoli, leafy greens)
– Whole grain bread or crackers
– High-fiber, sugar-free cereals

Food and drinks to avoid:

– Limit the consumption of sports drinks
– Avoid soda
– Avoid protein and energy bars
– Avoid saturated and trans fats
– Limit carbohydrates
– Limit caffeine
– Avoid alcohol

Physical activity at least three times a week is a must. Try:

1. Aerobic exercise at home
2. Muscle strengthening
3. Bone Strengthening

“In the end, you make a habit of having breakfast within an hour or two of waking up each day; then eat again every three to four hours for a total of five to six meals a day. These meals should include small to medium-sized meals, snacks and pre- and post-exercise meals, or snacks throughout the day, ”advises the doctor.

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