A little exercise goes a long way, says expert
March 13, 2018 | 7:15 PM
by Times News Service
Just 30 minutes of exercises for at least five days a week makes you look and feel better.

Many of us struggle to get out of bed in the morning and hit the ground running, choosing to postpone our exercises, or as the case may often be, never getting around to actually doing them. For people like that, a fitness trainer in Oman has golden advice — a little exercise goes a long way.

Don Pradeep Kumar, a trained fitness coach and certified lifeguard, says it is important to stick to a routine. It might be a bit difficult to commit in the beginning, but it is essential for long-term health and wellbeing.

“I believe parents should be the inspiration for their children. Fitness should begin in your house, school, and at your workplace. Before or after school or at work, all staff and children should work out for at least 30 minutes. There should be organisers in schools or homes or offices, who facilitate these activities,” Kumar said, speaking exclusively to the Times of Oman.

“As parents, you and I have to be held responsible for our children’s obesity. Children never cook and eat their own food. We are the ones who are putting our loved ones in such an unhealthy situation. Earlier, people were much healthier. Some of you may ask why, and I can tell you that they had a peaceful mind, home-cooked food with vegetables that were grown in their gardens, and took part in day-to-day physical work. We are far busier now and we don’t seem to have the time to take care of ourselves or our loved ones,” he added.

Kumar emphasised the need to exercise at the same time every day, in order to improve the body’s metabolism and to ensure that it gets acquainted to a cycle that suits it the best.

“In the morning, I suggest that people engage in cardiovascular exercises in the form of some 30 minutes of running, a brisk walk, boxing, jogging, or skipping. This would involve stretching of all muscles and some bodyweight workouts, with optional extra weights. I would also recommend a series of exercises, such as push-ups, squats, pull-ups, crunches, hyperextensions, and planks. All of this will hardly take 30 minutes,” he said.

“In the evening, have a healthy dinner and I would recommend that people perform Pranayama before bed. A space that is as little as two metres is enough to maintain your health. Exercise increases our metabolism to help burn the food we eat. It also improves your cardiovascular system and almost everything in your body. Just 30 minutes of exercises for at least five days a week makes you look and feel better, while reducing the risk of many chronic conditions,” Kumar added.

“Physical activity boosts your immune system and mental sharpness, and helps you avoid obesity, diabetes, cancer, and heart problems,” he further said. He also asked people to avoid white sugar and fried items, because of the serious long-term health problems associated with these foods.

“Sugar raises blood sugar levels, causing your body to produce insulin and changing your metabolic rate. Those who eat a lot of white flour and sugar products loaded with empty calories will store more fat and have a harder time burning it. Caffeine also raises insulin levels, slowing down the fat burning process that starts in the morning and slows down throughout the day,” Kumar revealed.

“Eating simple sugars and carbohydrates late in the day promotes fat storage and blood sugar swings. In contrast, eating high-fibre whole foods as a late night snack can help maintain a steady blood sugar level to give your body deep sleep. The more salt you eat, the higher your blood pressure. The higher your blood pressure, the greater the strain on your heart, arteries, kidneys, and brain,” he added.

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