Dr Sudhir Kumar in Hyderabad has put together a list to help you streamline the path to a fitter and healthier lifestyle.
Published Jan 02, 2024 | 8:00 AM ⚊ Updated Jan 02, 2024 | 8:00 AM
The doctor's health prescription for 2024.
As we enter the new year, let’s remember that our greatest wealth is our health. This marks an opportune moment to embark on a transformative journey toward enhanced well-being and fitness. Often, the challenge lies in deciphering where and how to commence this journey, with expert suggestions varying in complexity and practicality.
Dr Sudhir Kumar, Neurologist at Apollo Hospitals, Hyderabad, has curated a list — or a prescription as he calls it — of 20 “pills” one needs to take in order to streamline the path to a fitter and healthier lifestyle. These steps cater to everyone, including beginners in their fitness expedition.
Pill 1: Engage in 15 minutes of running (or brisk walking) per day (4-5 days a week), equivalent to 2 km.
Strive to reach a total of 7,000 steps daily. (Commons)
Pill 2: Focus on your Heart Rate (HR) while running, aiming for an average HR of 180 minus your age.
Pill 3: Strive to reach a total of 7,000 steps daily.
Pill 4: Take a 5-minute walk after each meal.
Pill 5: Break sedentary periods every 30-45 minutes (stand or walk for 1 minute).
Pill 6: Avoid elevators and escalators; opt for stairs instead.
Pill 7: For distances less than 1 km, choose walking over using a car or two-wheeler.
Pill 8: Incorporate strength training (resistance training or weightlifting) — 20-30 minutes per session (2-3 days a week).
Pill 9: Add effective exercises like planks, squats, push-ups, wall sits, and standing on one leg — aim for 1 minute each on alternate days.
Pill 10: While you can surpass the suggested limits, avoid over-exercising.
Pill 11: Refrain from alcohol, soft drinks, and smoking.
Pill 12: Minimise intake of sugar, sweets, jaggery, honey, and fruit juices.
Sources of healthy protein. (Creative Commons)
Pill 13: Reduce grain consumption.
Pill 14: Limit ultra-processed and outside foods; prefer home-cooked meals.
Pill 15: Ensure adequate protein intake.
Pill 16: Opt for an early dinner (by 7 pm or earlier, as per your schedule).
Pill 17: Consider intermittent fasting (restrict eating window to 8 hours and fast for 16 hours) for its multiple benefits.
Pill 18: Aim for 7-8 hours of sleep at night, avoiding both insufficient sleep (<5 hours) and oversleeping (>9 hours).
Pill 19: Short afternoon naps of 10-30 minutes are healthy but not mandatory.
Pill 20: Evaluate and treat snoring as it signifies an underlying health issue.
Self-monitored parameters (monthly check)
Parameters requiring medical evaluation (annual check)
Dr Sudhir Kumar adds that these are general suggestions and may not suit everyone. “Please consult a physician, nutritionist, and a fitness trainer for a specific plan suitable for you,” he says.
