Most of Doctors and Nurses are busy with scheduled work. Weekends comes and goes but still lacking of exercise. Back pain with joint and muscle cramp doesn’t help them to work in good moods.
Doctor specially surgeons have long standing operative times . same setup nurses are giving side by side support in surgery. Both Doctor and nurses need to be healthy so that they can take care of their patients with good health.
Local Gym are just paid and left.
Trade mills are used to hang clothes and let them dry there. but no one care gaining fat can be burn there.
Nurses are not only mother but they are pillar of house too. they need to be strong
Doctor are not only doctors of patients. They have their own patients at home as well.. their relatives and friends and whole village family where they are born. so
let them try some exercise so that future are so serious as present. and past was more serious till you read this article 🙂
I am not writing my own issues but i am taking care of my circles and my near and dear ones so that i am expressing it from the core of mind.
today you can start. Tomorrow you can wake with less pain. with out support of your ladybird.
How to get started with an exercise routine
The first and most important thing you need to start and maintain an exercise routine is motivation. If you can’t find an activity that motivates you or that you enjoy, it’s likely you won’t sustain it.
Everyone finds his or her own motivation to get and remain physically active. Some incentives I’ve heard include:
- I want to be able to play with my kids or grandkids, or feel more youthful.
- I had a health scare and want to get and stay healthy.
- I want to fit into my pants.
- I want to lower my blood pressure or cholesterol.
- I want to run a marathon.
The will to win, the desire to succeed, the urge to reach your full potential these are the keys that will unlock the door to personal excellence.
My exercise ‘prescription’
My physical activity recommendation differs slightly from the AHA. I advise that everyone include physical activity that varies in exercise and duration four to five days a week.
Here’s the weekly exercise “prescription” I recommend and personally follow:
- 1 day: Longer activity. Take part in an exercise that lasts an hour or more. This could be a higher-intensity activity such as tennis or a Zumba class, or it could be a lower-intensity option such as a long bike ride or playing golf. Find something you enjoy. You could do it with a friend or spend the time meditating alone.
- 1 day: Interval training. High-intensity interval training alternates periods of high-intensity exercise with a recovery period. I like to do “4×4”s, which involves doing an exercise as hard as I can for four minutes, then recovering for three minutes. I repeat this four times. But you also can do shorter intervals, such as one minute or 30 seconds (though you have to do more of those …). As long as you’re going all out, as hard as you can go for that period of time, you’ll get the benefit. One rule of thumb I use is that by the end of the interval you should be ready to stop (and looking forward to doing so!), but by the end of recovery, you should be ready to start the next one.
- 1 day: Strength training. This doesn’t mean you have to lift big, heavy weights. You could take a Pilates class or use your body weight to do exercises such as push-ups, squats, or planks. Strength training can be combined with another activity such as an easier endurance effort, or it can be done on its own day.
- 2-3 days: Moderate activity. For 30 minutes, exercise at moderate intensity – or vigorously if you want to push it. With moderate activity, you should break a sweat and be a little short of breath, but you still should be able to carry on a conversation.
