Date:16/05/2006 URL: http://www.thehindu.com/2006/05/16/stories/2006051616340200.htm

Karnataka - Bangalore

Exercise helps you stay healthy

Special Correspondent

Moderate workout daily is essential for those aged above 35

Bangalore: Being tired to exercise, not having enough time and having weak or painful knee, elbow or back, are the excuses given by people for not taking fitness seriously.

Being fit and in shape boosts energy levels, work performance and self-esteem.

Avoiding exercise can be even harmful to health if you are an office worker, aged above 35 or even moderately obese, doctors say.

"Start with a good breakfast that provides just the right amount of calories, with enough carbohydrates for energy and proteins to build muscles and little fat and you will feel fit enough for an afternoon or late evening workout," says nutritionist Uma Vasudev. This may mean have more cereals or idlis/doasas and go easy on eggs. Lean or low-fat milk is available. An energy-giving beverage just before and during a workout session is good as also drinking plenty of water.

The myth that drinking water immediately after exercise is bad has been exploded for decades.

Remember to avoid ice-cold beverages if you are sweating after the gym session. You have to be careful about not having a heavy meal within two hours of an exercise session.

"Gyms now have flexible time slots and we have people coming in the middle of the day and after 8 p.m. during the last hour before we close for the day. The timing depends on energy levels of individuals and not the clock," says Bijou John, trainer at a gym in Indiranagar. Since 20 to 30 minute sessions four to five times a week are enough for most people with average weight and fitness levels, the time factor need not be a constraint, he feels. "We do get persons with weak backs or knee or elbow injuries in the past and even those with collar bones which they fractured years ago; we can modify exercises to suit them.

Other than weight training, such persons can do most exercises in moderation without any fear of further injury," he says.

Those with old knee injuries, for instance, can focus more on upper body workouts and use the treadmill with caution for legs. Those with bad knees or elbows can give the weights a miss and go instead for barbells and use the "rowing machine" with careful movements. Exercise may even help strengthen the weak joints over time.