20 ‘pills’ to improve health and fitness in 2024

Health By Sumit Jha 02/01/2024 Read the article

As we enter the new year, let’s remember that our greatest wealth is our health. This is an opportune moment to embark on a journey toward enhanced well-being and fitness.

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Dr Sudhir Kumar, a Neurologist 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.

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Dr Sudhir Kumar adds that these are general suggestions. “Please consult a physician, nutritionist, and a fitness trainer for a specific plan suitable for you,” he says.

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Engage in 15 minutes of running (or brisk walking) per day (4-5 days a week), equivalent to 2 km.

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Focus on your Heart Rate (HR) while running, aiming for an average HR of 180 minus your age.

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Strive to reach a total of 7,000 steps daily. Take a 5-minute walk after each meal. Break sedentary periods every 30-45 minutes (stand or walk for 1 minute).

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Refrain from alcohol, soft drinks, and smoking. Minimise intake of sugar, sweets, jaggery, honey, and fruit juices. Reduce grain consumption.

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Aim for 7-8 hours of sleep at night, avoiding both insufficient sleep (<5 hours) and oversleeping (>9 hours).

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