Dharmendra showcased his dedication to fitness
In a recent viral video, 87-year-old Bollywood legend Dharmendra showcased his dedication to fitness by pedaling away on a bicycle. The actor, known for his charismatic presence on screen, is now captivating fans and celebrities alike with his commitment to staying fit as he prepares for a new film project. Dharmendra’s story serves as a testament that age is no barrier to embracing a healthy lifestyle. In this blog, we explore five habits that can help anyone stay fit well into their golden years, as inspired by the evergreen Dharmendra.
Habit 1: Age-Appropriate Exercise
It’s a common misconception that exercise is only for the young. However, a study published in the journal JAMA Network Open reveals that increasing physical activity, even in later stages of life, can significantly reduce the risk of cancer and heart diseases. For those looking to maintain fitness and vitality, the magic number is 150 minutes of exercise per week. This includes activities like gardening, household chores, brisk walking, running, swimming, or aerobics.
Habit 2: The Feel-Good Factor
Exercise isn’t just about building strength; it’s also about boosting your mood. Dr. Shritesh Mishra from Varanasi explains that exercising triggers the release of endorphins, the “feel-good” hormones, which leave you feeling refreshed. It aids in better sleep, reduces the risk of sleep-related problems, and keeps your vital organs, including the heart, liver, and kidneys, in good health. Moreover, regular physical activity helps control cholesterol levels.
Habit 3: Mental Health Matters
In addition to physical health, Dharmendra’s workout routine is a testament to the benefits of exercise for mental well-being. Walking, jogging, aerobics, yoga, and meditation are all effective ways to maintain both mental and physical health. During exercise, the body releases chemicals that help alleviate the risks of mental health issues and depression.
Habit 4: WHO’s Exercise Guidelines
The World Health Organization (WHO) has outlined exercise recommendations for different age groups. For children aged 5 to 17 years, 60 minutes of daily exercise is essential. Encourage outdoor activities and sports to keep them active. For individuals between 18 and 64 years, 150-300 minutes of moderate exercise per week is the goal to maintain fitness. As we age, exercising for 30-40 minutes daily can prove beneficial, particularly for addressing age-related issues like fatigue and insomnia. For those above 65, 150 minutes of weekly exercise is sufficient.
Habit 5: Consistency and Timing
Consistency is key when it comes to maintaining fitness. Experts recommend exercising at least 3-4 days per week. While morning workouts can provide a boost of energy for the day, exercise can be scheduled at any convenient time, depending on one’s daily routine. Some individuals may find working out on an empty stomach helpful for weight loss, while others may prefer exercising a few hours after a meal for increased energy.
When Not to Exercise
Exercise is generally beneficial, but there are certain situations in which you should avoid it. If you experience chest heaviness, severe cough, or an upset stomach, it’s best to skip your workout. Additionally, if you’re dealing with COVID or any other infectious illness, avoid heavy exercise. Exercising with a fever, fatigue, or muscle pain is also ill-advised.
Post-Workout Nutrition
After a workout, it’s crucial to replenish your body with the right nutrients. Consuming a protein shake or eggs immediately after exercise can help with muscle recovery. Carbohydrates should be consumed within 30 minutes of a workout, followed by healthy fats and liquids to prevent dehydration. It’s essential to fuel your body with a diet rich in protein and nutrients to aid in the recovery process.
Disadvantages of Excessive Exercise
While regular exercise has numerous benefits, it’s important to strike a balance. Excessive exercise can lead to:
   1. Muscle strain and unbearable pain.
   2. Heart health issues.
   3. Loss of appetite.
   4. Sleep disturbances.
   5. Weakened immunity.
Conclusion
Dharmendra’s dedication to fitness is a source of inspiration for people of all ages. Following these five habits, tailored to individual needs and age, can help you maintain a healthy and active lifestyle.
Whether you’re an enthusiastic youngster or a seasoned senior like Dharmendra, the key to lifelong fitness lies in staying active, eating right, and listening to your body. Embrace these principles, and you can look forward to a healthier, happier, and more vibrant life.
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