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Are we really ready for an active lifestyle in the future world of artificial intelligence? Recognizing that our lives are becoming less physically active, it is difficult to find a balance between an active and healthy lifestyle.
Balancing an active lifestyle in this technologically advanced age requires deliberate effort and practical strategies. In an interview with HT Lifestyle, Dr Lipi Varma (PT), Co-founder and Chief Medical Officer at DocOSage and Director of Cureleth, gives some tips on how we can incorporate physical activities in our daily lives –
Engaging in physical activity is a “chore”
We all understand the profound impact of diet on digestion, but the importance of physical activity is often underestimated. Exercise not only boosts your metabolism – it plays a key role in maintaining gut balance and optimizing digestion. It promotes a holistic approach to health, working from the inside out. Physical activity not only improves the way we digest food, but also affects the composition of our gut microbiome, the complex community of bacteria essential for digestive health. In addition, exercise triggers the release of endorphins, which are our body’s natural mood enhancers. These can significantly reduce symptoms of anxiety and depression, promoting resilience and a more satisfied life. Incorporating specific yoga postures (asanas) such as Chakravakrasana, Uttanasana, Trikonasana and Vajrasana into your routine offers a variety of benefits. These postures act as internal massages, stimulate the digestive system and stretch the muscles. Remember, an active lifestyle extends beyond the gym as well. Even activities that require a little more effort than your daily routine can contribute significantly to your overall well-being.
Lifestyle barriers
In today’s world, we see a worrying rise in what I call “kinetic deficiency” – the lack of movement inherent in our daily routines. Unfortunately, this inactivity has a domino effect on our health, contributing to a number of conditions. From a musculoskeletal perspective, we see an increased risk of obesity, joint pain and stiffness. Persistently elevated blood pressure, cholesterol and blood sugar can also take root. This concern goes beyond the physical, including increased susceptibility to depression, sleep disturbances and anxiety. It can even lead to hormonal imbalances.
The good news is that this mobility impairment can be reversed! We can rewrite this story by adopting a lifestyle rich in physical activity. A balanced diet gives our bodies energy, while exercise strengthens our muscles and bones. Activities like yoga can increase flexibility and promote mindfulness, promoting a sense of well-being that extends far beyond the physical. Let’s make physical activity a priority, not just for the body, but also for the mind and spirit.
Exercises that complement your body
Regular exercise is the cornerstone of a healthy body image and a strong core. Diligent and vigorous workouts offer numerous 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 key role in effectively managing body weight. In addition, these activities strengthen the core muscles, which form 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 such as yoga, brisk walking or swimming not only challenge your cardiovascular system, but also increase flexibility and range of motion. Don’t forget the importance of pelvic floor exercises, which are vital for maintaining pelvic health and preventing incontinence. Whether you prefer the rhythmic motion of cycling or the invigorating effects of jogging, there is a workout that is perfectly suited to your unique body and preferences.
The positive effects extend beyond the physical. By stimulating the nervous, muscular, and endocrine systems, exercise energizes you from the inside out. Improved circulation delivers vital nutrients to your tissues, promoting overall health. In short, a well-balanced exercise routine becomes a powerful tool for shaping a strong and healthy body, as well as boosting your mood and energy levels.
Consider making changes to your lifestyle
Chronic digestive issues like sluggish excretion and bloating can significantly impact mood and energy levels, making even basic tasks feel overwhelming. From a physiotherapy perspective, a balanced diet rich in fresh fruits, vegetables, whole grains, lean proteins, and healthy fats is crucial. This provides essential nutrients and fiber, promoting gut health and efficient digestion. Practicing mindful eating with proper portion control can further prevent discomfort. Additionally, limiting processed foods, excessive alcohol, and caffeine – all of which can disrupt the gut flora – is crucial for optimal digestive function. By prioritizing a healthy gut, you will not only experience improved digestion, but also see positive changes in mood and overall health.
Reduce stress for a happy gut
As a physiotherapist with extensive clinical experience, I understand how chronic stress can have a profound effect on your digestive system. When stressed, the body releases hormones that can impair gut motility and exacerbate digestive problems such as bloating and constipation.
Here are some stress-reduction techniques recommended by Dr. Lipi Varma for a happy gut:
- Deep breathing exercises: These simple yet powerful exercises help activate the relaxation response, calm your nervous system and promote better digestion.
- Attention: Mindfulness meditation practice can improve your awareness of your body and its stress signals, helping you manage stress more effectively and support healthy gut function.
- sum: Yoga combines physical postures, breathing exercises and meditation, providing a holistic approach to stress management and overall health, and is also beneficial for gut health.
Dr. Lipi Verma said, “Apart from stress management, it is also important to prioritise sleep. Inadequate sleep disturbs the delicate balance of the gut microbiota, which further impacts digestion. Aim to get 7-8 hours of good sleep every night to improve gut health and overall health. Remember, you don’t need to hit the gym to develop a healthy gut. Regular physical activity, even moderate-intensity exercise like brisk walking or swimming can greatly benefit your gut health. The key is to find activities you enjoy and incorporate them into your routine. Start small and gradually increase the duration and intensity of your workouts as your fitness improves.”
The sustainable approach that Dr. Lipi Varma advocates is as follows:
Focus on balance: Aim for a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. This provides your body with the nutrients it needs to provide energy and nurture a healthy gut microbiome.
Eating mindfully: Listen to your body’s hunger signals and avoid overeating, as this can cause digestive problems.
Prioritize breaks: Don’t push yourself to the point of exhaustion. Taking breaks during exercise and throughout the day helps your body recover and aids in long-term progress.
Celebrate progress: Stay motivated by acknowledging your accomplishments, no matter how small. Reward yourself for reaching milestones, keeping yourself busy, and promoting long-term healthy habits.
By incorporating these strategies, you can effectively manage stress, prioritize sleep, and engage in regular physical activity, all of which contribute to a happy gut and a healthier you.
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