Sanjay Marwah is a leading Consultant Orthopedic Surgeon & Arthroscopist of Nagpur.
He is also Director, Instt. of Arthroscopy and Sports Medicine. One of the first Doctor’s of Nagpur to specialize in Sports medicine, he is the authorized Physician to the Indian crickets teams when they play in Nagpur. Currently he is attached to the Neeti Orthopedic Hospital, Nagpur. He has earlier been with the renowned Hartshill Orthopedic Hospital, Stoke -on-trent, U.K.
Dr. Sanjay Marwah is on our panel of experts in our forthcoming Health and Well Being page which will have Manisha Koirala as Guest Editor.
Tips on Fitnenss
by Dr. Sanhay Marwah
Despite the best of intentions, half of all people who start an exercise program stop within six months. These are tips to help you stay on the road to fitness.
Do Start off Moderately
Work your way into a routine. Overdose of exercise may result in injury. Your workout should have the moderate beginning.
For maximum benefit with minimum injury risk, the body needs to rest and recover. At least a 24 hours’ rest after heavy muscle strain is advised. Stagger workouts between heavy and light strain. For example, you can alternate a weight training routine with biking.
Do Warm Up and Cool Down
A low intensity warm-up before any exercise is essential. It warms the muscles, makes them more limber and easier to stretch, which results in a better workout. It also helps to prevent injury. Cooling down after exercising is also important as it relaxes the muscles, lowers the heart rate, and helps the body to recover from the stress of a workout. It’ll make you feel better immediately after the workout, and the nest morning.
Flexibility is one of the most important factors of fitness. Stretching before, during and after a workout will result in better performance, good posture and fewer injuries.
Don’t Push an Injury
Listen to your body. If you feel pain, stop exercising. Muscle and joint pain can mean many things- pushing a small hurt can lead to big problems later on. If pain persists more than a few days, consult a doctor.
Do Consult a Trainer/Doctor
It is advisable that one should consult a Sports Medicine expert or a certified trainer before starting exercise regimen. He or she can help you outline a reasonable workout plan, tailored for your goals. A trainer can also teach proper form with exercise equipment. Even if you are experienced, bad habits can be developed.
Don’t Get Bored
Don’t get bored with your workout. New exercises can break the monotony, and the excitement of perfecting new skills can help in motivation. Since, different exercises work on different parts of the body, a diverse workout will aid overall fitness.
Do Find a Workout Partner
A workout partner might be a motivation for you. A partner can motivate you to workout when you normally might not, and can help improve your workout by pacing. Try to pick a partner with abilities equal to your own.
Don’t Lose Concentration
Find some specific time for exercising. Preoccupation might decrease intensity as you lose concentration. And not paying attention to a workout can lead to sloppy style and potential injury. Instead, use the time to concentrate on proper form and control. It will lead to a better workout, greater benefits, and a more relaxing experience.
Do Watch What You Eat
Diet and exercise are equally important. What you eat will affect every aspect of your workout. A proper diet also influences the results of your fitness plan, since it helps build muscles and decrease the percentage of fat in your overall body weight.
Don’t Dehydrate Yourself
When exercising, the body needs one cup of water every 20 minutes to replace water loss. If you become thirsty during a workout, you’ve already passed out of a “safe” Stage of hydration. Take fluids immediately. If you are working out for more than an hour, you may want to consider sports drinks, as the extra carbohydrates help retain body water. But try them out first, as not all work, and some may cause unwanted reactions. Always avoid caffeine or alcohol when exercising, both of which further dehydrate your body.
Do Have Fun!
The benefits to working out don’t pay off if you don’t enjoy yourself. This isn’t an excuse for not exercising, as it’s still vital to your health. But finding a workout that you enjoy will make the difference when setting a workout schedule that will stick.
HOW TO PREVENT SPORTS INJURIES
Dr Sanjay Marwah
Injury rates could be reduced by 25% if athletes take appropriate preventative action, including:
Be in proper physical condition to play a sport.
If you play any sports, you should adequately train for that sport. It is a mistake to expect the sport itself to get you into shape.
Know and abide by the rules of the sport.
The rules are designed, in part, to keep things safe. #lllegal blocks and tackles are enforced to keep athletes healthy. Know them. Follow them.
Wear appropriate protective gear and equipment.
Protective pads, mouth guards, helmets, gloves and other equipment is a must. Protective equipment that fits you well can safe your knees, hands, teeth, eyes, and head.
Many athletes think the more they train, the better they’ll play, this is a misconception. Rest is a critical component of proper training. Rest can make you stronger and prevent injuries of overuse, fatigue and poor judgement.
Always warm up before playing.
Warm muscles are less susceptible to injuries. Make sure your warm up suits your sport. Start your sport slowly, or practice specific stretching or mental rehearsal depending upon your activity.
Avoid playing when very tired of in pain.
This is a set-up for a careless injury. Pain indicates a problem. You need to pay attention to warning signs your body provides