Exercise and Fitness - Before you Kick Off

Before you Kick Off

Ready to break a sweat? Hold on a moment - here are some caveats to keep in mind before you take off.

  • If you’re an older adult

Exercise is important throughout life. Particularly, as you grow older, exercise can keep diseases in check and can be a natural antidote to ageing. If you’ve already got a set exercise routine, stick to it. If you plan to start exercising only now, get a personal trainer to guide you along. Start slow and increase intensity gradually, and only when you’re comfortable doing so. If you have any medical concerns – especially arthritis, diabetes, osteoporosis etc – consult a physician before you begin.

  • If you’re pregnant

Run your fitness program past your personal physician before you embark on it – remember, keeping your baby and yourself safe is the biggest priority. Get expert advice on routines that will benefit you the most, especially those that will work your upper and lower back, buttocks, thighs, chest, shoulders, pelvic muscles and abdominals. If at any time you feel uncomfortable, take a break, or even alter the routine so that it suits you better. Take care to wear comfortable clothes always.

  • If you have any medical conditions

If you suffer from any serious permanent/temporary medical condition, consult a physician before you decide to start the fitness program.

Beware of over-exercising

Over-exercising is when you engage in strenuous physical activity to the point of it becoming hazardous to your well-being. It is also called compulsive exercising.


The exercise target for a normal person is to burn between 2000 and 3500 calories per week. This can be achieved with workouts of moderate to heavy intensity for 30-45 minutes daily. When you breach the 3500 calorie mark, experts define it as ‘over-exercising’. This, in fact, negates the benefits of exercise and increases the risk of bodily injury. Instead of leaving you rejuvenated, over-exercising can lead to extreme fatigue, depression, sudden and unhealthy weight loss and health complications.

To avoid this, keep in mind that your goal is to stay healthy – not to exhaust your body. So relax, lower the intensity of your workouts, stay hydrated, and revert to a balanced diet that will ensure fitness.

Want to get fit? Here’s your fitness checklist

  • First and foremost, think of it as a lifestyle change and not as a shortcut to weight loss. Chances are, you’ll stick to it longer that way.
  • Run your schedule past a medical practitioner or fitness trainer, especially if it’s a strenuous routine.
  • Warm up before each session. Stretch before and after.
  • Stay within your limits. Don’t push yourself too hard. Set realistic goals.
  • Make dietary changes as required. High calorie intakes will cancel out any benefits you might receive from exercising.
  • Don’t exercise just before going to bed.
  • Spoil yourself every once in a while with a full-body massage. It will help smoothen out muscles and relax the body too. The occasional food indulgence is okay too.
  • Dress right. Wear comfortable clothes that suit your choice of workouts. Get the right shoes.
  • Stay healthy, and have fun!!