A Complete Physical Activity Program : Dr Sunita Godara

Author : Dr Sunita Godara, Asian Marathon Champion 1992
New Delhi, May 18, 2021 :

There are three principal components to a rounded program of physical activity: Aerobic Exercise, Strength Training Exercise, and Flexibility Training. It is not essential that all three components be performed during the same workout session. Try to create a pattern that fits into your schedule and one to which you can adhere.

Commitment to a regular physical activity program is more important than intensity of the workouts. Therefore, choose exercises you believe you are likely to pursue and enjoy. Jogging and walk-jog are the most accepted exercise modules that can be maintained by all age groups at all places.

My view concurs with the world accepted Position Stand on Recommended Quantity & Quality of Exercise for Healthy Adults that states that Aerobic training should be performed 3-6 days per week with a minimum of 20 minutes per day. More is better up to 8000-10000 steps per day for age groups from 15 to 100 years.

Remember, if your schedule is tight, it is better to exercise for a shorter period of time than not at all. Typical forms of aerobic exercise are walking and running (treadmills), stair climbing, bicycling and swimming. Many devices offer a combination of these motions.

For general purposes, Strength training should be done one to two times per week. Strength training is performed with free weights or weight machines. It can also be done by doing exercises that use your own body weight as resistance e.g. Pushups Pullups, Jumping, Rope climbing etc. For the purposes of general training, two to three upper body and lower body exercises should be done.

Additionally, Abdominal exercises are an important part of strength training and can be done daily. 

Flexibility training is important and frequently neglected, resulting in increased tightness as we age and become less active. Stretching is most safely done with sustained gradual movements lasting a minimum of 15 seconds per stretch. At a minimum, strive to stretch every day.

Keep fit exercise. Walk Jog Run 8-10,000 steps per day. Adopt a healthy lifestyle.
Public is urged to embrace these current physical activity guidelines to live longer, fitter, healthier lifestyles. 


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