Shabir Ahluwalia recently opened up about his chiselled physique and credited it to Mumbai traffic. Yes, you read it right. According to his candid confession on Bharti Singh and Haarsh Limbachiyaa's YouTube podcast, he has been cycling for at least 1-2 days a week to avoid Mumbai traffic for the past 10-12 years. "I cycle 1-2 days a week to the set. I started because of the traffic in Mumbai. Fitness was not the reason. My initial set was 9 km away from my place, but it used to take 1.5 hours to reach by car. I started because I could reach the place in 15-20 minutes by cycling. This was 10-12 years ago. So, it became 9 to 15 kms and then 22-25 kms one way," he said. If you, too, are inspired by his way of keeping fit and beating Mumbai traffic, here's how you can get started. Dr Surender Pal Singh, HOD, physiotherapy department, CK Birla Hospital, Delhi, said cycling is undoubtedly one of the best forms of exercise, offering excellent cardiovascular benefits and improving the strength of the knees, hips, and ankles. "However, before starting any exercise, whether cycling, running, walking, or jogging, it’s important to assess your fitness level and understand your body’s limits. Knowing your threshold, especially in terms of how much load your heart and body can handle, is crucial. Always begin gradually and progress over time," suggested Dr Singh. He noted that it’s best to begin at a low speed and focus on increasing your distance slowly. "Once your endurance improves, you can then work on increasing speed. This progressive approach reduces the risk of injury and ensures better long-term results," said Dr Singh. According to Dr Singh, those with pre-existing respiratory or cardiac conditions should avoid intense cycling sessions and consult their doctor beforehand. "When cycling outdoors, be mindful of weather conditions, avoid cycling in extreme heat or humidity, and always carry electrolyte-rich fluids to stay hydrated. Choose cooler times of the day, such as early morning or late evening, to avoid harsh sunlight and reduce the risk of dehydration," said Dr Singh. Wearing appropriate, breathable clothing can help prevent skin irritation and allergic reactions due to excessive sweating. Also, ensure your body is well-nourished before heading out; eating a balanced meal beforehand helps maintain energy levels and prevents fatigue. "Overall, cycling is a great way to stay fit, but starting safely, progressing wisely, and staying prepared for outdoor conditions are key to covering long distances effectively," said Dr Singh. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
