At least 155 million Indians are not meeting WHO’s physical activity requirements

At least 155 million Indian adults and 45 million adolescents today fail to meet the WHO guidelines on physical activity, a recent report has found.

The Dalberg’s State of Sports and Physical Activity (SAPA) report demonstrates that India has a long way to go in becoming an active nation. It added that those who do engage in physical activity are not diverse in their movements with data showing that outside of work and chores, most adults engage only in walking, which is beneficial but not enough on its own.

According to Dr Smita Ingle, Director of Physiotherapy, Occupational Therapy and Rehab Centre, Ruby Hall Clinic, Pune, integrating movement into your daily routine can make a significant difference. But first, why is it even important to incorporate physical activity into your routine?

Here’s how regular movement benefits your body, Dr Ingle explained:

• Physical Health: Strengthens heart, improves circulation, builds muscle, enhances flexibility, and supports weight management.
• Mental Health: Reduces stress, anxiety, and depression, and boosts mood.
• Overall Well-being: Improves joint and bone health, and contributes to a healthier lifestyle.

By making these small adjustments, you can gradually meet the recommended physical activity levels and enhance your overall health. (file)

Dr Ingle offered some practical tips to help incorporate physical activity into your day, even in small measures:

Climb Stairs: Opt for stairs over elevators whenever possible. This simple switch can boost cardiovascular health and strengthen your muscles.

Active Breaks: Take short breaks during your workday to stretch or walk around. Even a few minutes can improve circulation and reduce muscle stiffness.

Desk Exercises: Perform chair exercises such as abdominal tucks or seated leg lifts while at your desk to engage your core and lower body.

Micro and Mini Breaks: Schedule regular intervals to stretch your neck, back, and other muscle groups. This helps prevent strain and maintains flexibility.

Stand Up and Move: Incorporate standing or walking meetings. Try to physically deliver documents or communicate with colleagues in person rather than over email.

By making these small adjustments, you can gradually meet the recommended physical activity levels and enhance your overall health.

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