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Dr K K Aggarwal

Exercise impact on the knee

By Dr K K Aggarwal
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Different exercises produce different impact on the knee joints. The best and safest exercises causing minimum impact on the knee for patients post knee replacement or knee arthritis are walking, biking, hiking, riding an exercise bike, riding an elliptical trainer and walking on the treadmill. In sports one can play doubles tennis and not singles. One can also participate in downhill or cross–country skiing. The maximum stress–producing exercises are jogging and golf swings.

Impact

  1. Biking generates the least force, producing impact of about 1.3 times the person’s body weight.
  2. Treadmill walking was next best, producing forces of 2.05 times the body weight.
  3. Walking on level ground generated forces of 2.6 times the body weight.
  4. A game of tennis produces forces of 3.1 to 3.8 times the body weight; serving produces the highest impact.
  5. Jogging produced forces of 4.3 times body weight.
  6. Golf swings produces forces of 4.5 times body weight on the forward knee and 3.2 times body weight in the opposite knee.

Tips to prevent type 2 diabetes

By Dr K K Aggarwal
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  1. Exercise more Exercise has various benefits including preventing weight gain, controlling blood sugar levels, and other conditions. A minimum of 30 minutes of physical activity every day is very beneficial.
  2. Eat healthy A diet rich in whole grain, fruits, and vegetables is very good for the body. Fibrous food will ensure that you feel fuller for a longer period and prevent any cravings. Avoid processed and refined food as much as possible.
  3. Limit your alcohol intake and quit smoking Too much alcohol leads to weight gain and can increase your blood pressure and triglyceride levels. Men should limit drinks to two per day and women to one per day. Smokers are twice as likely to develop diabetes as non-smokers and therefore, it is a good idea to quit this habit.
  4. Understand your risk factors Doing so can help you in taking preventive measures at the earliest and avoid complications.

A mix of exercise protocol is better

By Dr K K Aggarwal
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A combination of weight training and aerobic exercise is the best prescription for overweight patients at risk for diabetes and heart disease. Only aerobic exercise is also as good as it reduces weight and takes inches off the waistlines. Just weight lifting alone has very little benefit.

According to a study published in the American Journal of Cardiology, people in the weight–training group gained about 1.5 pounds and those in the aerobic group lost an average of 3 pounds and half an inch from their waists. Those who did both weight and aerobic training dropped about 4 pounds and 1 inch from the waistline. This group also saw a decrease in diastolic lower blood pressure and in a metabolic syndrome score. Both the aerobic–only group and the combined-exercise group also lowered their levels of bad triglycerides.

Facts about exercise

By Dr K K Aggarwal
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Exercise for 80 minutes a day and brisk exercise 80 minutes a week. The speed of walking should be at least 80 steps per minute. Do resistance or weight bearing exercises twice in a week. Avoid doing strenuous exercises for the first time in life after the age of 40. According to Ayurveda one should exercise to his or her body type. Diabetics who exercise should not exercise if blood sugar is lower than 90. In conditions of smog avoid walking early in the morning till sunlight appears.

Reduce your risk of stroke

By Dr K K Aggarwal
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Stroke is preventable. About 90 of strokes are associated with 10 risks factors that are modifiable. 1. Control high blood pressure 2. Do moderate exercise 5 times a week 3. Eat a healthy balanced diet high in fruit vegetables low in sodium 4. Reduce your cholesterol 5. Maintain a healthy BMI or waist to hip ratio 6. Stop smoking and avoid second hand exposure 7. Reduce alcohol intake men 2 day women 1 day 8. Identify and treat atrial fibrillation 9. Reduce your risk from diabetes talk to your doctor 10. Get educated about stroke

Explaining cardiac interventions

By Dr K K Aggarwal
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For any traffic management, following are the options:

• Placing traffic signals can be equated to dos and don’ts of lifestyle management.

• Posting a traffic inspector on the crossing. This can be equated with clinical cardiologist.

• Diverting the traffic from main road to side roads. This can be equated to opening collaterals by drugs, exercise.

• Hiring an architect to make maps. This can be equated to an angiographer doing angiography.

• Looking for the possibility of widening the roads. This can be equated to balloon angioplasty.

• To prevent encroachment of widened roads to place railing around the widened roads can be equated to placement of metallic stent.

• To prevent mishandling of railing, safety grills are put. This can be equated to drug eluting stents.

• When the roads cannot be widened, flyovers are made, which can be equated to bypass surgery.

• Flyovers can be made by stopping the traffic. This can be equated to open bypass surgery.

• Flyovers can be made without disturbing the traffic, this can be equated to heart bypass surgery.

Exercise impact on the knee

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , , , , , | | Comments Off on Exercise impact on the knee

Different exercises produce different impacts on the knee joints. The best and safest exercises causing minimum impact on the knee for patients post knee replacement or knee arthritis are walking, biking, hiking, riding an exercise bike, riding an elliptical trainer and walking on the treadmill. In sports one can play doubles tennis and not singles. One can also participate in downhill or cross–country skiing. The maximum stress–producing exercises are jogging and golf swings. Impact • Biking generates the least force, producing impact of about 1.3 times the person’s body weight. • Treadmill walking was next best, producing forces of 2.05 times the body weight. • Walking on level ground generated forces of 2.6 times the body weight. • A game of tennis produces forces of 3.1 to 3.8 times the body weight; serving produces the highest impact. • Jogging produced forces of 4.3 times body weight. • Golf swings produces forces of 4.5 times body weight on the forward knee and 3.2 times body weight in the opposite knee.

Exercise impact on the knee

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | Comments Off on Exercise impact on the knee

Different exercises produce different impacts on the knee joints. The best and safest exercises causing minimum impact on the knee for patients post knee replacement or knee arthritis are walking, biking, hiking, riding an exercise bike, riding an elliptical trainer and walking on the treadmill. In sports one can play doubles tennis and not singles. One can also participate in downhill or cross–country skiing.

The maximum stress–producing exercises are jogging and golf swings.

Impact

• Biking generates the least force, producing impact of about 1.3 times the person’s body weight.

• Treadmill walking was next best, producing forces of 2.05 times the body weight.

• Walking on level ground generated forces of 2.6 times the body weight.

• A game of tennis produces forces of 3.1 to 3.8 times the body weight; serving produces the highest impact.

• Golf swings produces forces of 4.5 times body weight on the forward knee and 3.2 times body weight in the opposite knee.

• Jogging produced forces of 4.3 times body weight.

Facts about exercise

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | Comments Off on Facts about exercise

• Exercise for 80 minutes a day and brisk exercise 80 minutes a week.
• The speed of walking should be at least 80 steps per minute.
• Do resistance or weight-bearing exercises twice in a week.
• Avoid doing strenuous exercises for the first time in life after the age of 40.
• According to Ayurveda, one should exercise to his or her body type.
• Diabetics who exercise should not exercise if blood sugar is lower than 90.
• In conditions of smog, avoid walking early in the morning till sunlight appears.

A mix of exercise protocol is better

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | Comments Off on A mix of exercise protocol is better

A combination of weight training and aerobic exercise is the best prescription for overweight patients at risk for diabetes and heart disease. Only aerobic exercise is also as good as it reduces weight and takes inches off the waistlines. Just weight lifting alone has very little benefit.

According to a study published in the American Journal of Cardiology, people in the weight–training group gained about 1.5 pounds and those in the aerobic group lost an average of 3 pounds and half an inch from their waists.

Those who did both weight and aerobic training dropped about 4 pounds and 1 inch from the waistline. This group also saw a decrease in diastolic lower blood pressure and in a metabolic syndrome score.

Both the aerobic–only group and the combined-exercise group also lowered their levels of bad triglycerides.

A mix of exercise protocol is better

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , , | | Comments Off on A mix of exercise protocol is better

A combination of weight training and aerobic exercise is the best prescription for overweight patients at risk for diabetes and heart disease. Only aerobic exercise is also as good as it reduces weight and takes inches off the waistlines. Just weight lifting alone has very little benefit.

According to a study published in the American Journal of Cardiology, people in the weight–training group gained about 1.5 pounds and those in the aerobic group lost an average of 3 pounds and half an inch from their waists.

Those who did both weight and aerobic training dropped about 4 pounds and 1 inch from the waistline. This group also saw a decrease in diastolic lower blood pressure and in a metabolic syndrome score.

Both the aerobic–only group and the combined-exercise group also lowered their levels of bad triglycerides.

A mix of exercise protocol is better

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , , | | Comments Off on A mix of exercise protocol is better

A combination of weight training and aerobic exercise is the best prescription for overweight patients at risk for diabetes and heart disease.

Only aerobic exercise is also good as it reduces weight and inches off the waistlines. Jut weight lifting alone has very little benefit.

According to a study published in the journal American Journal of Cardiology, people in the weight–training group gained about 1.5 pounds and those in the aerobic group lost an average of 3 pounds and half an inch from their waists.

Those who did both weight and aerobic training dropped about 4 pounds and 1 waistline inch. This group also saw a decrease in diastolic lower blood pressure and in a metabolic syndrome score.

Both the aerobic–only group and the combined–exercise group also lowered their levels of bad triglycerides.

Exercise impact on the knee

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | Comments Off on Exercise impact on the knee

Different exercises produce different impacts on the knee joints. The best and safest exercises causing minimum impact on the knee for patients post knee replacement or knee arthritis are walking, biking, hiking, riding an exercise bike, riding an elliptical trainer and walking on the treadmill. In sports one can play doubles tennis and not singles. One can also participate in downhill or cross–country skiing.

The maximum stress–producing exercises are jogging and golf swings.

Impact

  • Biking generates the least force, producing impact of about 1.3 times the person’s body weight.
  • Treadmill walking was next best, producing forces of 2.05 times the body weight.
  • Walking on level ground generated forces of 2.6 times the body weight.
  • A game of tennis produces forces of 3.1 to 3.8 times the body weight; serving produces the highest impact.
  • Jogging produced forces of 4.3 times body weight.
  • Golf swings produces forces of 4.5 times body weight on the forward knee and 3.2 times body weight in the opposite knee.

Exercise impact on the knee

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , , | | Comments Off on Exercise impact on the knee

Different exercises produce different impacts on the knee joints. The best and safest exercises causing minimum impact on the knee for patients post knee replacement or knee arthritis are walking, biking, hiking, riding an exercise bike, riding an elliptical trainer and walking on the treadmill. In sports one can play doubles tennis and not singles. One can also participate in downhill or cross–country skiing.

The maximum stress–producing exercises are jogging and golf swings.

Impact

  • Biking generates the least force, producing impact of about 1.3 times the person’s body weight.
  • Treadmill walking was next best, producing forces of 2.05 times the body weight.
  • Walking on level ground generated forces of 2.6 times the body weight.
  • A game of tennis produces forces of 3.1 to 3.8 times the body weight; serving produces the highest impact.
  • Jogging produced forces of 4.3 times body weight.
  • Golf swings produces forces of 4.5 times body weight on the forward knee and 3.2 times body weight in the opposite knee.

Exercise: a prescription

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | Comments Off on Exercise: a prescription

  • Reduces the chances of getting heart disease. For those who already have heart disease, exercise reduces the chances of dying from it.
  • Lowers the risk of developing hypertension and diabetes.
  • Reduces the risk for colon cancer and some other forms of cancer.
  • Improves mood and mental functioning.
  • Keeps the bones strong and joints healthy.
  • Helps you to maintain a healthy weight.
  • Help maintain independence into later years
  • Age is no bar; there is abundant evidence that exercise can enhance health and well–being. But today for most watching TV, surfing the Internet, or playing computer and video games is replacing the helpful exercises.
  • The minimum threshold for good health is to burn at least 700 to 1,000 calories a week through physical pursuits.
  • Exercise improves health and can extend life. Adding as little as 30 min of moderately intense daily physical activity can help one avoid a host of serious ailments, including heart disease, diabetes, depression, and several types of cancer, particularly breast and colon cancers.
  • Regular exercise can also help one sleep better, reduce stress, control weight, brighten mood, sharpen mental functioning, and improve sex life.

As per Harvard researchers a well–rounded exercise program must have all the four components:

  • Aerobic activity: It is the centerpiece of any fitness program. Most benefits of exercise revolve around aerobic cardiovascular activity, which includes walking, jogging, swimming, and cycling. One should work out at moderate intensity when performing aerobic exercise—brisk walking that quickens the breathing is one example. This level of activity is safe.
  • Strength training: Strength or resistance training, such as elastic–band workouts and the use of weight machines or free weights, are important for building muscle and protecting bone. Bones lose calcium and weaken with age, but strength training can help slow or sometimes even reverse this trend
  • Flexibility training: Eases back pain; muscles tend to shorten and weaken with age. Shorter, stiffer muscle fibers make one vulnerable to injuries, back pain, and stress. But regularly performing exercises that isolate and stretch the elastic fibers surrounding the muscles and tendons can counteract this process. And stretching improves posture and balance.
  • Balance exercises: Prevent fall; balance erode over time, and regularly performing balance exercises is one of the best ways to protect against falls that lead to temporary or permanent disability. Balance exercises take only a few minutes and often fit easily into the warm–up portion of a workout. Many strength–training exercises also serve as balance exercises. Or balance–enhancing movements may simply be woven into other forms of exercise, such as tai chi, yoga, and Pilates.