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Dr K K Aggarwal

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.
  • Ayurveda says that one should exercise according to his or her body type.
  • Patients with diabetes should not exercise if blood sugar is lower than 90.
  • In conditions of smog, avoid walking early in the morning till sunlight appears.

Some tips from HCFI

By Dr K K Aggarwal
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  1. Exercises and stretches can help maintain strength and stop joints becoming stiff in children with spinal muscular atrophy. Although the amount of exercise will depend on the condition, its best to try and stay as active as possible.
  2. There are activities/exercises that can be done to strengthen the breathing muscles and make coughing easier.
  3. It is important for people with spinal muscular atrophy, especially children, to get the right nutrients. This will help with healthy growth and development. A dietitian can offer advice about feeding and diet.

Mini-Relaxation Exercises: When you’ve Got Three Minutes

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While sitting, take a break from whatever you’re doing and check your body for tension. Relax your facial muscles and allow your jaw to open slightly. Let your shoulders drop. Let your arms fall to your sides. Allow your hands to loosen so there are spaces between your fingers. Uncross your legs or ankles. Feel your thighs sink into your chair, letting your legs fall comfortably apart. Feel your shins and calves become heavier and your feet grow roots into the floor. Now breathe in slowly and breathe out slowly. [Harvard Medical School]

Count down slowly from 10 to 0. With each number, take one complete breath, inhaling and exhaling. For example, breathe in deeply, saying “10” to yourself. Breathe out slowly. On your next breath, say “nine”, and so on. If you feel lightheaded, count down more slowly to space your breaths further apart. When you reach zero, you should feel more relaxed. If not, go through the exercise again. [Harvard Medical school]

1.     Place your hand just beneath your navel so you can feel the gentle rise and fall of your belly as you breathe. Breathe in. Pause for a count of three. Breathe out. Pause for a count of three. Continue to breathe deeply for one minute, pausing for a count of three after each inhalation and exhalation.

2.     Or while sitting comfortably, take a few slow deep breaths and quietly repeat to yourself “I am” as you breathe in and “at peace” as you breathe out. Repeat slowly two or three times. Then feel your entire body relax into the support of your chair. [Harvard Medical school]