Winter Workouts: Avoid Excess to Reap Health Benefits, Warn Experts

Experts further emphasized the importance of staying hydrated, especially in winter, as reduced water intake and sweating during workouts can lead to dehydration.
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Pune: With winter inspiring many to begin exercising, health experts have warned against over-exercising, emphasizing that excessive workouts can cause more harm than good. While exercise is vital for overall health, sudden and intense increases in activity levels may lead to severe physical and mental health issues.

The Benefits and Risks of Exercise

Regular exercise is beneficial for building strength, improving blood circulation, and maintaining a healthy weight. It also regulates blood sugar, enhances oxygen supply, and boosts mental well-being. However, experts stress the importance of moderation, warning that over-exercising can damage the body instead of improving it.

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"Exercise should always begin at a moderate level and gradually increase," advised Dr. Avinash Bhondwe, former president of the Indian Medical Association (IMA). He also recommended consulting a doctor before undertaking intense physical routines to avoid health risks.

"After 40, tests like 2D Echo, TMT, and ECG are essential before starting exercise, as excessive strain can harm the heart," said Dr. Hemant Kokane, a cardiologist, who advised limiting exercise to 30 minutes of moderate activity.

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Consequences of Over-Exercising

Health experts outlined the dangers of over-exercising, which include:

  • Increased heart stress and calcium deposits in arteries.

  • Severe muscle damage and joint injuries, potentially forcing individuals to stop exercising altogether.

  • Spinal issues leading to back pain or spondylosis.

  • Fatigue, irritability, and mental health conditions such as depression.

Expert-Recommended Guidelines

  • Walking: At least 25 minutes daily for adults.

  • Speed Walking: Covering 5.5–6 km in 60 minutes for individuals in their 30s.

  • Weightlifting: Lifting 10–20 kg weights in 1–5 sets of 10 repetitions each.

  • Swimming: 50–300 meters, stopping when short of breath.

Experts further emphasized the importance of staying hydrated, especially in winter, as reduced water intake and sweating during workouts can lead to dehydration.

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