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Ask the Expert !

Expert talk with Physio-occupational therapist Dr. Sameera Gupta 

We are fortunate to have Dr. Sameera Gupta, Physio-occupational therapist, 

in our Santacruz-Juhu-Kalina group and she has tried to answer some of the common queries asked by our SJK girls.

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Q. As a sports person if we don’t do our regular exercise or workout, what happens to the muscles?  


Ans: The muscles weaken and lose bulk due to lack of exercises.  This also includes the muscles you need for breathing and the large muscles in your legs and arms. You will become more breathless as you do less activity. If you continue to be inactive you will feel worse, need more help and eventually even simple daily tasks will be difficult.

 In case you've been doing high intensity exercise or weight training, you'll find a reduction in your muscular endurance. A detraining period of 12 weeks results in decreased muscle mass and muscular strength, although the muscles can return to pre-training levels.


Q. What should one do if he or she has a health problem and can’t do physical exercise?


Ans: If you have a chronic disease — such as heart disease, diabetes, asthma, or back or joint pain — exercise can have important health benefits. However, it's important to talk to your doctor before starting an exercise routine. He or she might have advice on what exercises are safe and any precautions you might need to take while exercising.

  Your doctor might recommend specific exercises to reduce pain or build strength. Depending on your condition, you might also need to avoid certain exercises altogether or during flare-ups. In some cases, you might need to consult a physical or occupational therapist before starting to exercise.

   If you have low back pain, for example, you might choose low-impact aerobic activities, such as walking and swimming. These types of activities won't strain or jolt your back.

 If you have exercise-induced asthma, be sure to keep an inhaler handy while you exercise.

  Before starting an exercise routine, it's important to talk to your doctor about how long your exercise sessions can be and what level of intensity is safe for you.

  In general, try to accumulate about 30 minutes of physical activity a day at least five days a week. For example, try walking briskly for about 30 minutes most days of the week. You can even break physical activity up into short chunks of time spread out through the day. Any activity is better than none.

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Q. What is the Symbiotic relationship between a fit body and a fit mind?


Ans: Like everything else in life, it is best to work out in moderation. Over training in athletes such as swimmers and runners has been shown to cause mood disturbances and depression.

Physical fitness alone is not enough; both body and mind need to be well maintained and nurtured for holistic living, 

Those who exercise regularly are often the ones who feel good and manage stress more effectively. The reason for the feel-good effect of exercise is that physical activity releases what we normally refer to as the ‘runners high’. In reality, exercise helps release endorphins which are brain chemicals which influence mood and act as the body's natural painkillers. Exercise has also been shown to improve immunity, making you less likely to get sick.  

Q. What suggestions would you give for a small fitness program in this pandemic time for a person during Lockdown?


 Ans: Indoor workouts like skipping, core strengthening, stair climbing / fitness challenges being done / online workouts / running / jogging within the spaces you are provided by your societies... all these help, as the mission is to stay safe & stay fit!!!

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