Junk the Gym

Why exercise?
‘‘If muscles are not used, it leads to accumulation of fat, which leads to total deconditioning of the body. Problems like spondylitis, joint malfunctions are directly related to inactivity,’’ says Dr Prateek Gupta, New Delhi-based sports medicine consultant.

But where’s the time?
According to Dr Gupta, there are two types of inactive people: those who manage to squeeze out time for workouts, and those who can’t. ‘‘For the first, compressed workouts are good options. The others have to incorporate activity into their daily routine,’’ he says.

I love working out, can’t find the time…
Try the mini workout. The key to it is increasing the intensity of the workout to compensate for the reduced span of time. For example, you could run faster over a shorter distance. Running as little as a mile three times a week can sustain a high level of fitness.

But be careful. High-intensity exercise can be hard on the joints and may require an extended warm-up. An alternative could be a vigorous, but less punishing activity, such as swimming or skating uphill.

And weights?
Even resistance exercise (weight lifting or weight training) can be adapted to a stingy schedule. Take an unloaded barbell and perform as many reps as possible of an exercise in 30 minutes. Or play with your child and make it like weight lifting.

And the flexibility routine?
Many flexibility exercises can be done almost anywhere. Stretch calf muscles by leaning forward against a wall with one leg extended back. Stretch the hamstrings at the back of your thighs by lying on the floor with legs extended up a wall. Do side-to-side looks and ear-to-shoulder stretches for the neck, shoulder shrugs and trace circles with arms extended out to the sides.

What about some time-saving tricks?
Try cramming all eight to 10 exercises you would do normally over a longer spell into 30 minutes. Do one exercise for a few minutes, rest for 30 seconds and than shift to another exercise.

An option is to split the workouts: A short spell in the morning and the rest in the evening, or whenever you can make time. Research suggests the benefits of segmented exercise may be as great as one long effort.

A confession. I just hate exercising…
Take up a sport. A regular physical activity significantly reduces the risk of cardiovascular disease. Try any of these at least three times a week for 20-30 minutes, but make it a regular affair: brisk walking/running, swimming, bicycling, or roller skating, jumping rope, boxing or kick-boxing tennis, golf.