PharmEasy Blog

Get Active! 3 Best Exercises For People With Diabetes

“Movement is medicine” is a phrase that has been catching on a lot in recent times. Regardless of what the condition of your health is, it is likely that you will benefit from exercise. The best exercise for people with diabetes is primarily one that is easy to start, maintain and suits your health. For instance, if you’re just a beginner to exercise or fitness, start with something simple like walking, jogging, yoga and resistance band training. These require little to no equipment and can be done anywhere, making it easy to exercise consistently. Always choose the exercise based on your health- eg a person with underlying orthopaedic illnesses or heart disease may have certain restrictions to follow. Talk to your doctor and do it in the right way.

How long should a person with diabetes exercise?

It is recommended that a person gets at least 150 minutes of exercise every week. Think of it as 25 minutes a day with a Sunday holiday. Because you need a day of rest and recovery. You can choose to change the number of days and the length of each session with time to suit you. The health benefits of walking for 30 – 40 minutes a day can have a positive impact on sugar levels and many more aspects of your well-being.1

When is the best time of day to exercise?

Working out in the morning has the benefit of fulfilling that quota before anything else. Better weather and low crowds make the morning the best time to walk for diabetes, leaving you enough time to go about the rest of the day. It also offers the benefits of increased energy levels throughout the day and better sleep at night. Studies have also found that having a light meal ( eg. fresh fruit and some nuts ) before working out in the morning can be more effective for weight management.2

Types of Exercises For Diabetes

If you are not already used to exercising, it is best to start with easy, accessible workouts and work your way up once you are comfortable. Weight training vs cardio? Yoga vs. Running? The correct choice is what you enjoy doing most and something that suits your body. It is best to consult your doctor, physiotherapist or a certified trainer to understand the correct type and way of performing exercises.

Cardio exercises

Cardio exercises are anything that gets your heart rate up over a period of time and are some of the best exercises that can help you lose weight. Exercise for diabetes patients like walking, running, cycling, swimming and other aerobic exercises all provide the benefits of cardio exercise.

Diabetes Exercise: Treadmill

Functional Body Training is another form of cardio where you do exercises that work muscle groups in the body with an emphasis on functionality. What this means is that the exercises you do are focused on improving your ability to do regular, routine tasks. This kind of training improves your strength and balance in addition to your stamina and should be done under expert guidance.

Strength Training

Strength training has several benefits. If done correctly, 2 – 3 sessions of strength training every week is more than enough to take your fitness to the next level. Strength training can be done in a number of ways, the most popular of which is bodyweight training (pushups, squats, etc) and weight training for diabetes.

If you don’t like the idea of using weights, resistance bands are an amazing way to train strength. They are easy to carry and there are so many ways to use them. Both literally and figuratively, they are one of the most flexible exercise tools out there.

Diabetes Exercise: Strength Training

Flexibility

Flexibility elevates strength and endurance as well as improves balance. Stretching before a workout helps you avoid injury and improves the way your body moves. Over time, improved flexibility allows you to graduate with more difficult exercises. The importance of exercise and yoga lies in flexibility, balance and strength simultaneously.

In conclusion, weight training vs cardio for diabetes should ideally be thought of as weight training with cardio instead. Both are good forms of exercise that contribute meaningfully to our well-being.

Diabetes Exercise: Stretching

A combination of aerobic exercises and strength training is considered optimal for adults with diabetes.It is also important to reduce your sedentary hours and avoid prolonged sitting. Try to take breaks for walking around and stretching every 30 minutes. Plan an exercise schedule that is sustainable and easy for you to follow every day. Yoga is also considered very helpful for people with diabetes.4 Overdoing any exercise is not recommended. If you notice any pain, discomfort or breathlessness after/during exercise/yoga, consult a doctor. 

References

  1. https://diabetes.org/healthy-living/fitness/diabetes-walking-plan#:~:text=Benefits%20of%20Walking&text=In%20fact%2C%20the%20more%20you,risk%20of%20type%202%20diabetes.
  2. https://pubmed.ncbi.nlm.nih.gov/21411835/
  3. https://diabetesed.net/wp-content/uploads/2015/10/Physical-activity-2016.pdf
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6145966/

Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

What Are The Differences Between Aerobic And Anaerobic Exercise?

Aerobic exercises are exercises which require oxygen. They may help in reducing the build-up of carbon dioxide in the arteries and have been proven beneficial for the cardiovascular system of the body. This is why aerobic exercises are also commonly referred to as ‘cardio’ exercises. Aerobic exercises increase the breathing rate. It also increases the rate at which the heart pumps blood and thus increases its efficiency. Aerobic exercises typically require a lot of energy. This growing demand for energy in the muscles is supplied by the oxygenated blood pumped by the heart. Aerobic exercises can be of varying intensities and are suitable for both beginners and professionals.

Anaerobic exercises involve short and quick bursts of energy which does not require oxygen the way it does in aerobic exercises. Instead of that, the glucose which is already present in the muscles is utilized for the production of energy. Anaerobic exercises require quick sources of energy unlike aerobic exercises and thus break down the stored glucose. 

Aerobic exercises are preferred by beginners since the various intensities help build endurance. They can slowly work their way up unlike anaerobic exercises which require a lot of endurance right from the beginning. Anaerobic exercises are preferred for fitness goals which require quick visible results like weight reduction.

What are the benefits of aerobic exercises?

Aerobic exercises have several benefits. Some of them are the following:

Aerobic exercise like running and swimming etc involves continuous movement fueled by oxygen from the air you breathe and it improves your stamina and endurance. Anaerobic exercises like weight training, sprint involves short bursts of high-intensity movement fueled by energy stored in your fat and muscles and hence are ideal for burning fat.

Dr. M.G. Kartheeka, MBBS, MD

What are the risks of aerobic exercises?

Aerobic exercises are usually beneficial for all. The varying intensities- low, moderate and advanced levels- make it suitable for everyone. However, if you have any pre-existing chronic illness or orthopaedic issues please consult your doctor before starting any form of exercise. Work out under the guidance of a certified fitness instructor to avoid the risk of any injury. This advice is especially beneficial for individuals who have been inactive for a long period and wish to start training.

Having protein before you exercise, in combination with carbohydrates, can help to decrease muscle damage during exercise and also improve the muscle recovery process that takes place after exercise. Some options that you can include as protein-rich sources- eggs, Greek yoghurt, chicken, fish and tofu.

Dr. Ashish Bajaj – M.B.B.S, M.D.

Some aerobic exercises

Due to the versatile nature of aerobic exercises, they can be performed both at the gym and home without any equipment. Some popular beginner-friendly aerobic exercises include the following:

Skipping is a fun way of getting some exercise. For this exercise, only a skipping rope is required. It may help improve hand and foot coordination and is a good way of reducing body weight. Skipping may improve flexibility and keep the joints healthy.

Walking at the speed of 3 miles per hour approximately qualifies as brisk walking. Anything around 100 steps per minute is considered brisk walking and may vary from person to person. Brisk walking is more efficient compared to just walking. It may regulate hormone production, boost metabolic speed and improve the quality of sleep. An individual only needs to invest in a good pair of walking shoes before starting brisk walking to avoid the risk of injuries.

Jogging or running helps keep the bones and joints healthy and may reduce the risk of mental health disorders. Jogging for 20 minutes two to three days a week is enough for someone just getting started with aerobic exercises.

Swimming is a great way of shedding excess fat as it engages the entire body. It is a fun way of getting exercise while beating the heat of summerit also increases your basal metabolic rate and helps reduce weight too.

Cycling can help strengthen the muscles of the legs. It is an exercise whose daily goals can be obtained even while going grocery shopping or while commuting to work. Cross action Static cycling is a good option for indoor cycling that will increase your endurance increase your range of motion of the hip joint and strengthen your knee joint.

What are the benefits of anaerobic exercises?

The many benefits of anaerobic exercises are listed below.

What are the risks of anaerobic exercises?

Anaerobic exercises can be strenuous for beginners and must be performed under the guidance of a certified fitness instructor. An individual should only continue with anaerobic exercises if their body does not get too fatigued or stressed.

Some anaerobic exercises

Anaerobic exercises are of several types. Some anaerobic exercises are listed below.

High-Intensity Interval Training is great for reducing excess body fat within a short period. An example is plank jacks.

Heavy weight lifting is a high impact exercise and requires a moderate to advanced level of endurance. Weight lifting in an improper manner can result in severe injuries.

Sprinting is usually performed while doing some other exercise such as running, swimming or cycling.

Exercises such as jump squats or box jumps qualify as callisthenics. These are high-intensity exercises which strengthen and condition the muscles.

In a Nutshell


Aerobic exercises are more beginner-friendly than anaerobic exercises. Anaerobic exercises are great for fitness goals which require results within a very short time.

Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

Varicose Veins – 6 Safe Exercises To Try Out

Varicose veins are large, protruding veins that appear on the skin and may have a bluish, purplish colour. These are caused when the valves inside your veins get weak and are unable to stop the blood from flowing back instead of moving all the blood back toward your heart. It can affect many people but is more common in women, elderly folks, and during pregnancy. Varicose veins not only cause cosmetic concerns but can also be associated with pains, swelling, heaviness, itching, soreness of the skin, and other symptoms.

Our legs experience a lot of weight while walking or standing, this increases the pressure on the veins. Varicose veins are most common on the legs for this reason. Some of the symptoms of varicose veins include:

When you notice these symptoms, you need to consult with your doctor as soon as you can. Although it may only be a surface-level issue, it can also be a serious health problem requiring medical attention. Do not try to diagnose yourself or self-medicate, talk to your doctor and find out what you need to do. 

Is exercise good for Varicose Veins?

With the help of your leg muscles, the veins in your legs are able to push the blood up towards the heart. But this is only possible when you are moving around. Hence, physical activity is extremely important for easing varicose vein symptoms, while sitting or standing for long periods can worsen your varicose veins.

Exercises for Varicose Veins

1. Walking

Walking daily has many benefits attached to it for your overall health. Particularly with varicose veins, walking helps to improve your blood circulation while getting a mild workout. Since blood flow is the main reason for varicose veins developing, regular walks can help to reduce your risk of developing them in the first place. Walking may also be useful to help ease the swelling and pain that comes with varicose veins. 

2. Running

Running has many of the same benefits as walking along with improving cardiovascular health. Physical activities like running require your leg muscles to contract and expand. As we mentioned earlier, these leg muscles act as a pump to help your veins move the blood back to your heart. Always use proper walking or running shoes when attempting these exercises and do not stress your body out too hard. If you are older then try walking or jogging, if you are younger you can attempt running. You need to maintain a balance between strengthening your legs and circulation and avoid putting too much pressure on the blood vessels in your legs.

3. Leg Lifting 

For those who do not have access to a gym or home equipment, you can still strengthen your legs with leg lifts. This involves sitting (on the floor or a chair) or laying down with your back on the floor. Then, you need to lift your legs one at a time with your feet kept straight, away from your body. Raise one leg to the air and then lower it slowly and repeat this with the other leg. You can do this exercise for several minutes. 

4. Cycling

If you have a bicycle or pedalling machine at home, you can use it to help strengthen your calf muscles. Cycling has all the benefits of running, including better blood circulation and cardiovascular health. If you do not have the above equipment, you can still attempt bicycle leg exercises. Lay down in a comfortable position with your back against the floor, then raise both your legs up. Bend your legs at your knees and then begin to pedal as if you were riding a bicycle. If it is hard to perform this exercise with both legs simultaneously, you can start by using only one leg at a time. 

5. Ankle Exercises

Many people get varicose veins at or starting near the ankles. There are several ankle exercises you can attempt, starting with calf raises.

For standing calf raises, position yourself in front of a wall or strong object that you can place your palms on. With your feet slightly apart, raise your heels till you’re balanced on your toes (use the wall for additional balance support) and hold this position for a few seconds. Slowly lower your heels and repeat this 10-15 times. Once you get the hang of it, you can try to do the same exercise on a raised platform or step, with your heel hanging over the edge. 

For those who are unable to perform this exercise or if you want additional physical activity while at work, you can raise your heels when you’re sitting down. This is less strenuous but still helps to strengthen your calves and ankles. 

Lastly, you can modify this exercise by rocking your feet from heel to your toes when you are sitting. When you’re comfortable with the motion, try to do this rocking motion in a standing position. Apart from helping with varicose veins, this exercise can also help you with maintaining balance. 

6. Swimming

Swimming or simply floating around in the water can be highly beneficial for many issues. It is often recommended to people who have joint pains. The buoyancy in water helps to alleviate the pressure and strain that your legs feel constantly during the day. This can drastically cut down on pain and swelling due to varicose veins. 

Varicose vein are seen more commonly in professionals who are required to stand for a longer duration of time like bus conductors,chefs,surgeons etc, weight loss along with other conservative management helps a lot by decreasing the pressure over valves in the vein however severe symptoms require interventions .

Dr. Nikhil Yadav, MBBS MD,CCEBDM

Exercise to avoid with Varicose Veins

While exercising can be very beneficial, you should avoid straining your body and veins in your legs with demanding exercises.

Elastic bandages and compression stockings are usually very helpful in early stages of varicose veins specially recommended in people who have to stand for a long period of time in their day to day work. Surgical intervention is necessary in severe cases.

Dr. Ashish Bajaj, M.B.B.S., M.D.

Conclusion 

Varicose veins can be concerning even if it is just a cosmetic issue, but it can also cause you pains and heaviness. There are several self-care options you can try but permanent treatment is only achieved through surgery. To avoid getting varicose veins in the first place, you can begin doing these exercises as a regular habit. If you do eventually get them, speak with your doctor to find out what exercises are safe for you and which treatment you should opt for.  

Regular exercise encourages better blood circulation in the legs, which helps to push along the blood that has collected in the veins. Exercise also helps to lower a person’s blood pressure, which is another contributing factor to varicose veins.

Dr. M.G. Kartheeka, MBBS, MD

FAQs

Q1. Does jogging help with varicose veins?

Yes, jogging strengthens your calf muscles and improves blood circulation. Both of these can contribute to strengthened muscles of the legs.

Q2. Can exercise fix varicose veins?

Exercise can help to cut the risk of varicose veins developing and ease the pain if you already have them. However, exercise alone cannot fix existing varicose veins. 

Q3. What are some self-care tips for varicose veins?

The main self-care measures to take include exercise, weight loss, increasing flavonoids in your diet as well as massages and elevating your legs. 

Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

37
1

5 Exercises To Consider If You Suffer From Fissure

Fissures are small cuts and tears in the lining of the anus. This is a painful medical condition which may cause difficulty in bowel movements and you may notice some bleeding while passing stools.  

An anal fissure is usually caused due to passing of hard stools, diarrhoea and rectal irritation. It is quite a common disease, around 1 in every 10 people are affected by it at some point in their life. It may affect people of all ages and gender, but children and young adults between the age of 15 and 40 years are more likely to get anal fissures and the chances of having it decreases as people get older. People who have had fissures in the past are more likely to have them in the future if the underlying cause is not addressed. 

Some of the symptoms of a fissure include-

As soon as you notice any of these symptoms, you must consult a doctor right away instead of self-diagnosing. The tear caused may take four to six weeks to get better on its own if it is small, but if a fissure persists beyond eight weeks, it is chronic and needs medical attention. Your doctor may recommend you to take medications such as stool softeners and topical ointments or recommend exercises for fissures to help relieve discomfort. In case your condition doesn’t seem to improve even after these, you may have to undergo surgical procedures.

Is exercise good for Fissure?

If you are suffering from a fissure, regular exercise is recommended to manage your symptoms. The doctor will suggest a few exercises depending on your condition, these exercises can relax the anal muscles and ease bowel movements. Regular physical stimulation also helps lower the chances of constipation and improves circulation. Let us find out some of the right exercises for fissures to help you cope with the pain and discomfort.

5 Exercises and yoga for people with fissures

1. Dhanurasana

Also known as the bow curve pose, this exercise should be done by lying flat on your stomach. Try to bend your legs upwards at the knees get them closer to the thighs and hold your ankles firmly with your arms stretched backwards. Now lift your ankles and stretch out your chest. Your whole body should be like the shape of a bow and allow your weight to rest on your abdomen. Hold this position for about 5-6 seconds and then gently relax and return to your original position. You must repeat this for another 9-10 cycles and do this exercise twice daily. This will strengthen your pelvic floor muscles, help relieve constipation and promote digestion.

2. Trikonasana 

The triangle stretch exercise helps improve bowel movements and regulates digestion. Start by standing straight with your feet apart and gently move your right foot outwards and the left foot about 45 degrees inwards. The heels must be along your hips. Spread your arms out to either side of your body, parallel to the ground with your palms facing downwards. Then bend to the right side and stretch so that the right palm touches the ground behind the right leg. Stretch your left hand up straight, perpendicular to the ground. You must hold this position for about 10 seconds. Repeat the same on the left side and continue this for 5 cycles daily to get positive benefits.

3. Viparita Karani

This exercise is also known as the legs up-the-wall pose and is a restorative yoga which is recommended for fissure patients. It creates pressure in your abdomen and allows good oxygen supply to the anal area, which improves digestive comfort. You may start by lying on your back and letting your hands rest on the floor next to your body. Keep the soles of your feet upwards and on the wall and raise both your legs up to a 90-degree angle. Keep breathing deeply and remain in this position for 10 minutes and repeat it every day.

4. Pelvic Exercise

This is an easy exercise that promotes relaxation and good blood circulation in the anus area. It also soothes and comforts the area. Fill your bathtub with warm water and immerse the affected area in the warm water. Now, contract the muscle as if you are trying to stop passing gas or stool from the anus. Hold this and release, continue doing this and concentrate on relaxing the muscle completely. Repeat this exercise every 3 minutes as you sit in the tub. 

5. Walking

Brisk walking every day is itself a wonderful exercise and may help in regulating bowel movements. Make sure that you are not walking too fast and running out of breath neither should you walk too slow which causes no sweating. Walking promotes overall good health. It lowers the chances of formation of hard stools and stimulates and promotes blood flow which is helpful if you have a fissure.

These are some of the exercises you can try doing regularly if you are suffering from or have recovered from fissures, it can also help keep problems like constipation in check. These exercises especially target the lower part of your body and ensure normal bowel movements, improve anal sphincter control and also help manage daily stress. Do not perform these exercises without consulting your doctor if you have any orthopaedic problems. 

If you notice a small lump or skin tag on the skin near the anal opening (more common when chronic or has been present for greater than 6 weeks), it may be associated with an imminent fissure, you should consult a surgeon to get it examined.

Dr. Ashish Bajaj, M.B.B.S., M.D.

Exercises to avoid Fissure

While exercises are good for you and may relieve symptoms of fissures, it is important to know which exercises you must do and which are the exercises you must avoid so that your condition doesn’t worsen. All kinds of intense workouts and strenuous exercises that tighten the butt muscles may aggravate your symptoms and are not recommended if you are suffering from a fissure. These are the activities to avoid:

Fissure in ano is a tear in mucosa of anus. It is due to passage of very hard stools causing tears. Along with excercise eating high fiber diet is as important as it’ll soften the stools

Dr. M.G. Kartheeka, MBBS, MD

Conclusion:

Fissure even though a common disease can make it difficult for you to live a normal life. You must consider consulting a doctor at the earliest if you notice any symptoms of fissures, he or she can help you with the right diagnosis and treatment. Practising the doctor-recommended exercises and following diet and lifestyle changes may prove to be helpful for you.  

Also Read: Benefits of Walking Backwards: Unveiling the Science Backed Advantages

FAQs:

Q1. Can a person with fissures do yoga?

Ans. It is always recommended to consult a certified yoga instructor and understand the correct postures that can be practised by a person based on his health status. There are several yoga postures and exercises which may be good for a person with fissures but contraindicated for a person with back pain, joint pain, spine-related problems and so on. 

Q2. Can I tell if my fissure is getting better?

Ans. Most anal fissures start getting better after a few days or weeks and you can tell it by less or no sharp pain during bowel movements. 

Q3. Do fissures always bleed?

Ans. Chronic anal fissure symptoms may include painful bowel movements without bleeding.

Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

92
6

Exercise During Summers- Tips To Make It Easy

As the summer months approach, so does the heat rise. Exercising during these sultry months can be a menace, however, can be handled by drinking enough fluids, wearing proper clothing and timing your workout to avoid extreme heat. Whether you are running, playing on the court like basketball or tennis or going for a power walk, taking care when the temperature starts rising is imperative. If you exercise outdoors in hot weather, use certain precautions to prevent heat-related illnesses.

How does heat affect our body?

Exercising in hot weather may put extra stress on your body if done inappropriately. You risk inviting serious illness if you do not take proper precautions while exercising in the extreme heat. Both the exercise itself and the air temperature increase our core body temperature.

To help cool itself, our body sends more blood to circulate through the skin. This leaves less blood for the muscles, which in turn increases our heart rate. Additionally, if the humidity is high, our body faces added stress because sweat does not readily evaporate from our skin. This phenomenon pushes our body temperature even higher.

Get plenty of fluids while you exercise. Wear lightweight, loose clothing. Stop exercising or get yourself out of the hot environment at the first warning signs of heat-related illness.

Dr. M.G. Kartheeka, MBBS, MD

Heat-related illness

Under normal situations, our skin and blood vessels adjust to the heat as we build our exercise regime. However, our natural cooling systems may fail if exposed to high temperatures and humidity for too long, there is heavy sweating and the body has a lack of fluid in the system.

The result may be a heat-related illness. Heat-related illnesses occur along a spectrum, starting mild but worsening if left untreated. Heat illnesses include:

  First aid-
1. Make the person sit or lie down comfortably with legs elevated slightly.  

2. Drink fluids like ORS, coconut water, lemonade slowly

Management-
1. Stay hydrated and maintain adequate electrolyte balance during, after and before exercise.  

2. It is advisable to speak to a doctor because a person may overdo the intake of electrolytes which can be otherwise harmful.

Management-
1. Regular bathing

2. Avoid wearing clothes that have become damp with sweat for long

3. Use powders to keep skin dry

4. If rashes, itching or blisters occur frequently, consult a dermatologist for proper management.

  • Heat exhaustion: With heat exhaustion, your body temperature may rise to 40 degrees celsius along with other problems like headache, vomiting, fainting, sweating and weakness. If left untreated, heat exhaustion can lead to heatstroke.

    Management- Immediately consult a doctor for management.
  • Heatstroke: When your body goes through heat stroke, the temperature may rise above 40 degrees celsius. You may feel dizziness, headaches, fainting, nausea, vomiting, visual problems and fatigue.  

    Management- You need immediate medical attention to prevent underlying major issues like brain damage, organ failure or even death.
  • Warning signs

    During hot-weather exercise, watch for signs and symptoms of heat-related illness. If you ignore these symptoms, your condition can worsen, resulting in a medical emergency. Some signs that you should have a look out for are:

    If you develop any of these symptoms, you must lower your body temperature and get hydrated right away. Stop exercising immediately and get out of the heat. If possible, have someone stay with you who can help monitor your condition.

    Measuring your body’s core temperature during these situations is important. However, an oral, ear or forehead thermometer does not provide an accurate temperature reading for this purpose. Cooling your body is important in these cases. The most effective way of rapid cooling is immersing your body in a water tub that is normal to moderately cool. Drink fluids such as water or a sports drink. If you don’t feel better within about 15-20 minutes, seek emergency medical care.

    How to avoid heat-related illnesses

    When you exercise in hot weather, keep these precautions in mind:

    By taking some basic precautions, your exercise routine does not have to be sidelined during summers. You can stay hydrated and also follow your workout regime effectively.

    Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

    What Is The Best Time To Exercise?

    So you hit the gym religiously every day. Somedays, you may go to the gym early in the morning before you start your day. Similarly, on other days, you can only make time for workouts in the evening. The rationale here being, since you are exercising for the same duration – be it morning or evening, your workout session will yield the same benefits. But did you know that the time of the day has a bearing on the efficacy of exercise? Read on to know more-

    Why does the Time of the Day Matter?

    The time of the day matters because your body changes throughout the day. Your body has its unique rhythm called the ‘circadian rhythm’. Your body temperature, metabolism rates, sleep patterns are all governed by your circadian clock. Similarly, the effect that exercise has on you always is influenced by your body’s natural rhythm. Exercising in the morning or the evening both has its own set of benefits. What works for others may not work for you. So with a little trial and error, you will have to figure out which is the best time to work out for you.

    Working Out Early in The Morning –

    You’ve been fasting throughout the night and your body is starved of fats. Your muscles have very little sugar. That is why your body will be forced to tap into its fat reserves. That is why you will burn more fats if you work out in the morning before you’ve had breakfast.

    So if your goal is to lose weight, cut down on the fats, then work out in the morning to maximize fat loss.

    It also kick-starts your metabolism, which stays elevated throughout the day. This means that not only do you burn fat throughout the day, but you also don’t have to worry about digestive problems.

    But, if you are working out to improve your endurance or boost your strength or sculpt and build muscles, then you should not be exercising in the morning. These exercises require a lot of energy, which your body does not possess a first thing in the morning.

    If you have diabetes or if your blood sugar levels frequently fluctuate, never workout on an empty stomach. You can exercise in the morning, but remember to eat a small but healthy snack before you get going.

    Several research studies suggest that in terms of performing a consistent workout routine, people who exercise in the morning tend to do better. According to a study published in the Journal of Physiology, working out early in the morning, as early as 7 AM, may shift the body clock earlier. This means you will feel more energized and alert in the morning but get exhausted soon before the day ends, potentially priming you to get just enough rest to wake up and follow the same routine the next day. Exercising in the morning also leads to better productivity and improved mental health, as it reduces stress.

    The best time to exercise is when you can fit it in. You’ve got to choose the time that fits your lifestyle best.
    But if context matters.
    “For someone needing to achieve an improvement in their risk for cardiometabolic disease, studies show an advantage to working out later in the day, especially for men.
    If you’re more focused on building upper-body strength and power, you’ll probably get better results from training in the afternoon or evening.

    Dr. M.G. Kartheeka, MBBS, MD

    Working Out During the Late Afternoon –

    Throughout the day, you’ve had a meal and snacks. That means you have the energy to spare and your body is high on cortisol and adrenaline. Your body will be capable of going through the motions of the most rigorous exercises. So if you are strength training or prepping yourself for a marathon or a trek, then this is the ideal time to exercise.

    Moreover, an evening workout will help you with distress. When you exercise, it triggers the secretion of happiness hormones such as endorphins and serotonin, which relieve stress and prompt a feel-good factor.

    Work Out After Dinner 

    This may sound unappealing because after a tiring day working out will be the last thing on your mind. But working out after your dinner will relax all your aching muscles. It will help you vent all the extra energy. This means that you will be able to get a sound night’s sleep. On top of that, there are the usual benefits of losing weight and staying fit.

    Understand your body – its requirements and patterns. Based on that as well as convenience, should you decide when is the best time to exercise.

    Read More: 7 Health Benefits of Regular Exercise

    Conclusion

    While we can’t conclusively say when is the best time to exercise, what we do know is that it is important to start and continue your routine. Being consistent with your workouts, be it daily or multiple times a week, is of the utmost importance if you wish to see any visible progress. Creating a plan and making yourself stick to it is more likely to result in exercise becoming a habit for you. If you want to ensure that you adhere to regular exercise, be sure not to attempt extreme or complicated workout plans, the simpler it is the easier it will be to stick to. And regardless of whether your goal is to reduce weight or increase muscle mass, a healthy and appropriate diet is more important, without this no exercise will have much of an effect.

    Disclaimer: The above information has been prepared by a qualified medical professional and may not represent the practices followed universally. The suggestions listed in this article constitute relatively common advice given to patients and since every patient is different, you are advised to consult your physician, if in doubt, before acting upon this information. Lupin Limited has only facilitated the distribution of this information to you in the interest of patient education and welfare.

    9

    5 Health Benefits Of Skipping

    Remember the skipping rope? It instantly reminds one of the carefree childhood memories. But, who said these memories have to be confined to only the childhood years? In fact, unbeknownst to many, there are benefits of skipping for good health!

    Perhaps, you can once again start living those happy times, starting today itself. All you need to do is open those old treasure troves and pull out your skipping rope. Or, pick up one at the store near you.

    And if you need a slightly more impactful nudge, here are some awesome benefits of skipping. So, are you ready to get started?

    1. Tones up Your Lower Body Muscles

    Skipping is one of the best and easiest ways to tone up the muscles in your legs. Initially, you may feel a bit of soreness, in case, you are not accustomed to any kind of physical activity. However, once you make skipping a regular routine, you will start to see stronger, conditioned muscles around your leg area.

    2. Ideal for Weight Loss

    With the upcoming monsoon, your exercise regime bound to go haywire. But you can keep yourself abreast with your weight loss goals by resorting to the plain skipping rope. Bouncing up and down the rope for 30 minutes or so can burn anywhere close to 300 calories.  Also, skipping is relatively safer as compared to both jogging and running because as you skip you arrive on your toes thereby causing less impact on your knees.

    Read More: 8 Effective Exercises for Weight Loss

    3. A Full Body Workout

    Just like swimming, in skipping too, you are practically using every body part. While the lower body feels the maximum impact, the arms and shoulders are also constantly in motion, the mind and eyes are alert and you are concentrating hard. Skipping also helps to correct the body posture and by bringing in some interesting variations you can make the entire exercise challenging and fun.

    Skipping is one of the few excercises which can be classified as a FULL BODY WORKOUT.

    Dr. M.G. Kartheeka, MBBS, MD

    4. Improves the Skin

    Any form of exercise helps to up the blood circulation in the entire body. And with increased blood circulation, nutrients get passed on to the skin and the toxins get flushed out.

    Also Read: 7 Health Benefits of Exercise

    5. Improved Cardiovascular health

    Skipping is one of the best cardio and HIIT (High-intensity Interval Training) workouts. As you skip, your heart rate improves and the good news is, skipping is great for blood pressure patients too. However, it is always best to check with your doctor before you indulge in any kind of physical activity.

    6. Improves Balance and Control 

    Jumping rope requires repeated, consistent and accurate hand-eye coordination or else you risk tripping and falling. This exercise can help you improve your ability to maintain your balance and requires using ample amounts of brainpower to concentrate on the same. Increasing your concentration and focus may also result in a better ability to focus outside of exercises. 

    Skipping might be more beneficial than other forms of cardio as it is good not just for your bones and muscles but it also improves the functioning of the heart and lungs.

    Dr. Ashish Bajaj, M.B.B.S., M.D.

    7. Stamina and Endurance Improvement 

    While it is a great cardio exercise, skipping rope will also help to boost your stamina. The longer you’re able to maintain your session, the better your endurance gets. If you find yourself struggling to overcome limitations with other forms of exercise, improving your skipping stamina can tone your entire body with improved endurance. 

    Also Read: How to Get Rid of Man Boobs: Effective Strategies from Expert Studies

    8. Mental Health Benefits 

    It is a well-known fact that regular physical activity can lead to better mental health. Regularly jumping rope can boost your blood circulation, improve your mood and leave you with positive brain chemicals called endorphins. All of these mental health benefits of skipping rope can contribute to lowering the intensity of depression and anxiety.

    Key points to keep in mind before you get into the act!

    So, are you ready to exercise in the most economical ways!

    Also Read: What is the Best Time to Exercise?

    Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

    Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

    19
    2