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How Does Lifting Weights Everyday Affect Your Body?

Introduction

Anyone who’s gotten into a fitness routine will know the attraction of lifting weights daily. Daily lifting means more gains, right? There may be some benefit to it, but the answer is not as simple as that and it really depends on many factors. 

Weight lifting or strength training has many overall health benefits. But even if your main focus is increasing muscle mass, the healthiest fitness routine will not be one dimensional. While the virtues of diversifying your routine are well-known, what happens when you do the opposite? Does sticking to the same weightlifting routine daily do any good for you?

What Are The Benefits Of Lifting Weights Every day?

The top benefit, of course, is increased strength. Lifting weights when coupled with the right nutrition helps in building up lean muscle, increasing your physical strength. Repetition can help you have a more focused workout, developing your muscles gradually and making you stronger. This is assuming you lift weights in a safe, healthy manner that does not cause short/long term damage.

The next obvious advantage of daily lifting is stronger bones. Exercising in general, but weight training particularly is known to improve bone density. Stronger bones are especially vital as we get older because bone density decreases with age, but developing strong bones while you’re young acts as a buffer against this threat. Denser, stronger bones help to prevent fractures and excess bone loss. 

While cardio, aerobics and similar are better known for pushing your endurance limits, lifting weights every day can also increase your muscle endurance. With multiple reps (repetitions) of any one particular set of lifts, your muscles have increased aerobic activity. This means you not only have stronger muscles but muscles that keep working hard for longer durations. 

Many people seeking to cut their fat and lose weight also add weight training as part of their weight management routine. The reason is that lifting weights not only burns calories during the workout but also continues after your session is over. More lean muscle reduces fat, which also helps to increase your metabolic rate. This again helps to reduce your weight. While weightlifting exclusively to reduce weight may not be very effective, adding it to your fitness routine can be beneficial with weight management. 

Lifting weights can increase your lean body mass, which increases the number of overall calories you burn during the day. Strength training by lifting weights can also protect your joints from injury.

Dr. M.G. Kartheeka, MBBS, MD

What Are The Disadvantages Of Lifting Weights Every day?

Most muscle build-up happens not during the workout session itself but during the rest periods after you exercise. If you always do the same routine, daily, on the same muscle group, you are not giving your body time to recover. You may end up seeing less muscle growth or no growth at all. Hence, it is important to split your weight lifting and work out different parts of the body on different days. Truth be told, having a full day of rest or even attempting different types of exercises maybe even better. But if you are intent on lifting daily, you could help yourself out by switching muscle groups every day.

Lifting every day also leaves you sore, not only at the muscles you are exercising but the rest of your body too. Soreness, apart from being uncomfortable, can lead to poor form. Poor form exponentially increases the risk of injury during your workout. If you face a muscle sprain or similar type of injury, you end up falling behind while recovering. Soreness is also a sign from your body to you, to take things easy and get rested.

Lifting weights is challenging in and of itself, but doing it daily can lead to lower and lower improvements. This can be demotivating since you will not be seeing as many returns though you’re at it every day. Without variation, changing your weights and loads and rest cycles, you’re not likely to see as much improvement as you anticipate. In this way, you may be setting yourself up for an uphill battle regarding motivation.

Some advice necessary for lifting heavy weight is- Get as close to the load as possible. Try to keep your elbows and arms close to your body. Keep your back straight during the lift, bending at the knees, keeping the load close and centered in front of you, and looking up and ahead. Get a good handhold and do not twist while lifting.

Dr. Ashish Bajaj – M.B.B.S, M.D.

Should You Be Lifting Weight Every day?

Now that you’re aware of the effects of lifting weights every day, the decision you need to make is whether this is for you. There are some benefits, lifting weights every day is not all negative as long as you do it the right way. If you have a fitness trainer, things may go easier for you. In general, you’ll want to avoid doing the same routine all the time, variation is the key here. Next, you need to gradually increase your weights and resistance levels. Going too high too fast can be harmful rather than helpful. Also, make sure you are resting in between your routines. Sleep and nutrition are essential for optimum recovery, without these two things, you can work out optimally every day but won’t see any gains. 

Conclusion

There may be a few positives to be had with lifting every day, but for most people (especially beginners), the potential for harm is high. If you can ensure your safety and recovery, then attempt it slowly and see how your body is reacting. In most cases, the body gives us signs that things are not okay. Strengthen your nutrition with a protein-rich diet, this speeds up recovery and also encourages better muscular growth. Always learn and perform weight training in the correct way. If done incorrectly, it can harm your muscles and joints severely.

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.

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How Is Body Movement The Key To Good Memory?

There is an evident relationship between body movement and brain function. Physical activities are not only necessary for keeping you fit; they also ensure a healthy brain and good memory. Movement of the body helps supply the brain cells with adequate oxygen, promotes the formation of new connections in the brain and makes you more active- both psychologically and physically.

Certain activities like dancing or exercises warm up your body and prepare you mentally to take on the challenges of everyday life. They increase concentration, memory, reduce stress and lead to better performance in every sphere of life.

Importance of movement to support brain health

Physical movement helps the brain form neural pathways, which increases cognition, improve memory and help us to acquire knowledge faster. Physical activity also increases oxygen to the brain, which is critical for attention and learning.

Dr. M.G. Kartheeka, MBBS, MD

Here are a few activities or movements that can boost your memory:

1.    Exercise

If you do regular stretching in between work or before work, you will be able to concentrate better. Mindfulness breathing and movement activities, like walks, swimming, cycling, etc. lead to enhanced cognitive functioning.

Researchers have found that people who exercise can rearrange and reconfigure the nerve connections in their brains. It can motivate them to do well, concentrate for longer periods and enhance learning.

2.    Dance

Dance therapy is directly linked to reducing the risk of Dementia. It increases your brain’s memory power and cognitive functioning. This therapy is beyond just dancing, it is a way of understanding how your body moves, integration and interaction of your mind and body. One of the benefits of dancing is that it allows you to make quick decisions. This trains your brain to react immediately and recall steps.

There are various ways to carry out the therapy, by using a certain type of music or no music and even involves talking. It plays an important role in emotional development as well.

3. Walk

People often say that if you want to take care of your brain, go on walks. Yes, you have heard it right. Taking regular walks shows positive changes. It not only improves your memory but also takes care of your cardiovascular health. Movements like brisk walking increase oxygen and blood flow to all parts of your body, including the brain. It is extremely beneficial for older people with signs of memory loss. 

4. Sports

Indulging in team games and sports can be very competitive and increase your brain function. Your mind and bodywork are in complete sync while playing. It requires you to remember the skills you have learned, improvise and be alert. These improve your natural reflexes and do magic for overall growth and development.

Conclusion:

It is very important to acknowledge your brain health and manage stress. While there are so many different techniques to improve memory, you must remember, what works for someone else may not work for you. You must follow an active lifestyle and remind yourself that moving has a positive impact on your mental health and it can delay memory and cognitive decline due to ageing. Choose what’s best for you, it helps protect your lifelong ability to remember and think.

If you are dealing with mental health problems, seek help from a psychiatrist and always be open to physical activities. It can be of great help in improving your mental and physical health.

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.

What is Third-hand Smoking and What Does it Mean for People Around You?

The term passive smoking has become common parlance now, for being in the vicinity of someone who is smoking. However, there is yet another form of passive smoking known as Third-hand smoke, which involves inhaling residual nicotine left on indoor surfaces. This can be particularly harmful since it can cause damage to the DNA.

Moreover, third-hand smoking is dangerous because it often mixes with pollutants and develops into cancer-causing compounds. Third-hand smoke initially develops from the nicotine that settles and spreads onto several indoor surfaces. Over time, certain harmful chemicals are released from these indoor surfaces and breathing them in can be as harmful as passive second-hand smoking. 

Who are the most at risk from third-hand smoke?

Since passive second-hand smoke is something that people have become conscious about to some extent, family members are often kept at bay when a person is smoking. However, the concept of third-hand smoke is fairly unknown to most smokers. Therefore, children and other non-smoking adults within the same closed or partially open indoor space may be at the highest risk of being exposed to such cancer-causing compounds.

If there are infants inside the house, third-hand smoke can be even more dangerous. This is because infants who haven’t learnt to walk yet, are usually in high contact with the floor and have their hands touching it most of the time. Nicotine from tobacco smoke settles and clings to such floor surfaces. Since infants have the habit of putting their hands inside the mouth quite often, this nicotine along with other harmful chemicals can easily enter their bodies.

For non-smoking adults, the effect of such cancer-causing compounds can be severe on their bodies. The detrimental impacts of passive smoking in non-smoking adults can include cancer of the nasal sinuses, throat and breast cancer, along with short and long-term respiratory symptoms and even the permanent loss of certain lung functions.

Read more about Vaping: Meaning, Risks and Truths You Must Know

What are the negative effects of third-hand smoke?

Since nicotine is one of the several deadly cancer-causing compounds, it has been identified as the leading cause of several forms of sinus, throat, breast and lung cancer. One study has particularly found that undetected damage to DNA could be one serious consequence of third-hand smoke in both children and non-smoking adults. This genetic damage along with the entry of cancerous compounds into the human body can often result in compound health ailments for people of all ages.

Moreover, in several cases, such third-hand smoke tends to remain and even accumulate on the smoker’s skin. It is also assumed that when a smoker comes in contact with a group of people, the entire group can fall prey to the damaging effects of third-hand smoke.

The Cleveland Clinic has identified several harmful effects of being exposed to third-hand smoke. Apart from the dangerous effects of cancerous substances like nicotine and damage to DNA, this type of passive smoking can also cause further damage to the respiratory system of non-smokers. When nicotine from tobacco clings to surfaces like clothes, walls, curtains, furniture, etc, it reacts with the Nitrous acids found in the atmosphere and forms different types of cancer-causing compounds.

Moreover, eliminating this nicotine residue is quite impossible since it is not directly visible. This residue can cling to indoor surfaces for several months and even years at a stretch. Ensuring proper ventilation in the room has little effect on this residue and it also evades the action of vacuum cleaners.

The only plausible solution to eliminate this residue from third-hand smoke may be to repaint the walls, replace all curtains and carpets and perform extensive cleaning of the ventilation systems inside the house. The entire process is quite expensive, to say the least and hence it is best to quit smoking in order to prevent the risk of third-hand smoke in the first place.

Also Read: Does Vaping Make Your Teeth Yellow: Exploring Dental Impact of Vaping

Prevention of third-hand smoke

Since such cancerous residue cannot be expelled simply by proper ventilation and can often be carried around the housing via clothing, it may be helpful to take some preventive measures. 

Read more about Does Vaping Cause Cancer? Exploring The Health Implications

Conclusion

Since third-hand smoke is a relatively new area of research, there is still a lot to be uncovered about its long-term effects on non-smokers and ways to prevent them. Moreover, lockdown during the pandemic has increased people’s chances of exposure to such cancer-causing compounds because of having to be in constant contact with someone at home who smokes. This can often cause irreparable damage to DNA and the only solution is either for the smoker to quit smoking or refrain from smoking at home to minimise chances of third-hand smoke.

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.

How Can Physical Activities Counter The Negative Health Effects Of Poor Sleep?

Sleep is a vital aspect of our health, both physical and mental. Inferior quality of sleep and lack of physical activity have independent negative implications on our health. An extensive study from the British Journal of Sports Medicine has shown that high levels of physical activity can help counter the negative effects of sleep deprivation. So how are physical activity and sleep-related?

The association between sleep and physical activity

The association between sleep and physical activity has been done with the help of the study of around 380,000 middle-aged men and women. The study conclusively showed that the participants who slept least were at risk to contract heart diseases. Participants who had poor or moderate levels of physical activity coupled with low quality of sleep were found to be at an even higher risk level for contracting cardiovascular diseases.

Healthy sleeping periods already resulted in healthier cardiovascular conditions and better functioning of the body. Moderate to high levels of physical activity and healthy sleep levels resulted in the best health conditions for people.

What was a new finding from the research was that high levels of physical activities (which refers to 1200 or more Metabolic Equivalent Minutes per week), can help in reducing the risk of diseases related to low levels of sleep. Thus even if you are missing out on sleep due to a heavy workload, maintaining a healthy level of physical activity can help you reduce the risks to your health. Moreover, a regular exercise routine can also improve the quality of sleep.

Regular exercise can help healthy adults sleep better. While acute physical activity can have a small effect on sleep quality and duration, regular, moderate exercise can extend sleep duration, improve sleep quality, and decrease sleep onset, or the time it takes to fall asleep

Dr. M.G. Kartheeka, MBBS, MD

Incorporate physical activities as a part of your routine

Cardiovascular diseases, high blood pressure and obesity are just some of the physical inactivity risks to our bodies. You can easily avoid any complications by including these simple but effective physical activities into your daily routine:

Ensure a healthy sleep schedule by following sleep hygiene tips

Sleep hygiene refers to a set of habits that can be practised for a better quality of sleep. A sound sleep not only keeps your body healthy but is also great for your mental health. Try following some simple steps in order to sleep better at night: 

Lack of physical activity and proper sleep is unhealthy for the body. Incorporating a good sleep schedule and a physical activity routine is crucial in maintaining your health at an optimal level. Our work and other responsibilities often lead to a lack of proper sleep. If such is the case, do try and include a high level of physical activity in your routine, as it can help you reduce the negative effects of sleep deprivation. A healthy diet should also be followed if you really want to see the effects of a good sleep schedule and an active lifestyle.

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.

Which Is Worse For Your Health – Sugar Or Carbs?

There is one question that puzzles us as much as the ‘which came first – the egg or the hen’ question. This one is linked to health. You guessed right! If you are conscious about your health, we bet you may have googled this question as well. Let us put this musing to rest, once and for all and get to the bottom of the conundrum.

The origin of the debate

Ever since the pandemic struck and we have been trapped in our homes, we have been bombarded with social media posts and discussions on the need to be mindful of our health. Now more than ever, with a virus running rampant, we have to scrutinize our dietary and lifestyle choices. The COVID infection has the potential to take a nasty turn if we are already saddled with comorbidities such as obesity.  

For the first time, the whole nation began to scrutinize health and how it can be improved through a strict diet.

And at the forefront of the list of foods that we decided to be wary about were – sugar and carbohydrates. 

But what if there was more to the story than what you already know? Which is more dangerous of the two and are the carbohydrate and sugar side effects as they are made out to be? Let us take a look.

Here’s what you should know about sugars

What are sugars? Simply put, sugars are the simplest form of carbohydrates. Monosaccharides and Disaccharides are the two categories of sugars.  

Monosaccharides and Disaccharides can be found in nature (in fruits and vegetables). They are produced during photosynthesis. Sugars can also be extracted from the said natural products and used as an additive.

That is why sugars can also be categorized into:

The composition of both is exactly the same. When you eat plant products, you are consuming sugar, the same sugar that you add to desserts, the ones that are present in candies, ice-creams and fruit juices. Your body is blind to the source of the sugars. When monosaccharides and disaccharides enter the body, they are broken down into the simplest form of sugar-glucose. This glucose is used by your body as energy to carry out all its functions.

So why is sugar bad? 

Technically, sugar isn’t harmful in fact, it is essential. It is our obsession with added sugars and the processed sugar side effects that pose a serious risk to your health.

Added sugar is sugar that you do not need because this is excess sugar. The added sugar side effects will do the following:

The optimum amount of daily sugar consumption should not be more than:

This target can easily be met by fruits and vegetables (and yes, no need to forego mangoes, ripe papayas or bananas to curb your sugar intake, these are very beneficial fruits). Just say no to processed sugar.

Complex carbohydrates are present in foods such as bread and pasta. Simple carbohydrates are in foods such as table sugar and syrups. Complex carbohydrates contain longer chains of sugar molecules than simple carbohydrates. The body converts these sugar molecules into glucose, which it uses for energy. I routinely recommend complex carbohydrates.

Dr. M.G. Kartheeka, MBBS, MD

Here’s what you should know about carbohydrates

Carbohydrates are one of the three macronutrients (along with fats and proteins). Sugars are a type of carbohydrate. Fibres and starches (called polysaccharides) are also carbs. All carbohydrates are broken down by your body into glucose which in turn acts as fuel to power all your activities.

Foods high in carbohydrates are an important part of a healthy diet. Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity.

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

So why is a carbs diet considered harmful?

Not all carbohydrates are bad. There are two types of carbs:

So, you see, a simple carbs diet can be dangerous. Examples of foods you need to be cautious about are:

  1. Cookies
  2. Baked products
  3. Fruit juices
  4. White bread
  5. Table sugar (both brown and white)
  6. Ketchup

Complex carbohydrates are good for you. Examples of good carbohydrates are:

It is recommended that 45% – 55% of calories of our calorie intake should come from carbohydrates. So, you cannot do away with a carbs diet or you would not be able to function. Choose your carbs wisely.

What happens if you consume too many simple carbs?

Uncontrolled simple carb consumption can trigger:

Also Read: Foods to Avoid with Trulicity: A Comprehensive Dietary Guide

What should you do to stay healthy?

Now you know that you cannot eliminate carbohydrates and sugars from your diet. So here are a few suggestions for you:

Don’t let diet fads call the shots. Your needs are unique to your body, sex, age and geographic location. Be wise and mindful of your diet and lifestyle choices and your health will naturally improve itself.

Key Takeaways

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.

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