MUMBAI: The city's concrete jungle provides little space for health and fitness. Footpaths and walkways are non-existent , cycling tracks are an alien concept and gyms are an expensive proposition. So, what should a harried-for-time Mumbaikar do to shed the extra flab?
Doctors say that it is not difficult to stay fit in the city despite its unfriendly environment. From climbing stairs to walking through the city's hustle-bustle , Mumbaikars can stay fit with just a little effort.
Dr Archana Juneja, endocrinologist at Seven Hills Hospital in Andheri, says, "People should make it a habit to take a 15-minute stroll after every meal. Climb stairs instead of taking the lift." She concedes that although doctors advise their patients to exercise, the options are limited in the city.
Last week, a Taiwanese study changed a well-accepted fitness regimen: Instead of the daily 30-minute exercise mantra that doctors had so far recommended, the new study said that even 15 minutes of moderate intensity daily workout would do the trick. The study followed patients with heart problems, cancer and kidney problems over 12 years and found that even this most minimum regimen helped patients stay fitter.
"Any form of physical activity is better than no physical activity . Short duration also works, but longer the duration of exercise , the better,'' says a doctor.
Cardiac surgeon Pawan Kumar says that his advice to patients who walk into his consulting room is to "walk into to the neighbourhood gym if you can afford it" or start climbing the stairs every time. "Aerobic exercises that help the heart should be practised for 45 minutes at least three times a week."
Doctors concur that even modern exercise forms such as power yoga can help. 'If you begin with 10 power yoga surya namaskar exercises in a minute, stepping up to 30 a minute would be great,' says a surgeon.
Bariatric surgeon Dr Sanjay Borude has a detailed plan worked out. "People have to walk 6 km at a stretch within an hour. They can cycle a few kilometres more within the same time span." He says that swimming - more vigourous than cycling or walking - for half an hour is a good idea too. "People should do 100-metre laps."
Dr Borude has a special note for cyclists who exercise for health reasons. "If a cyclist dresses up for the exercise, complete with the cycling gear, he or she is likely to find that even bus drivers will be careful with them." Best of all, he says, there is no real need for a gym to stay fit.
CALORIE BUSTERS
Doctors prescribe easy-to follow exercise regimen Do moderate workout for 15 to 30 minutes, daily Always climb stairs Walk briskly to break into a sweat Some doctors say one should walk a kilometre within 10 minutes Beginning from 2 km a day, one could step it up to 6 km a day If possible, occasionally swim and cycle
