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March 19, 2021
Dr. G. Balamurali

As a medical rehabilitation centre in one of the busiest metropolitan cities in India, we see every day the ravages of fast living. The present lifestyle is not conducive to staying fit. That said, there are some steps anyone can take to maintain their well-being. In this short post, we talk about the best habits to stay fit!

  • Get a standing desk.

The harms of sitting are as bad as smoking. A sedentary life leads to inflammation and inflammation is the primary cause of several chronic conditions. Given that most people have jobs that require sitting in front of a computer for hours on end, it is not surprising that health is going for a toss.

So, what should you do to get those stagnant muscles moving? Buy a standing desk. They help move your legs. Alternatively you can start taking micro-breaks. These are tiny breaks you take every hour or two to stretch your body.

  • Train with weights.

Weight training helps build both your bone density and muscles. So, start exercising with weights twice a week and then slowly build up to 4 times in 7 days. You will not only have a fit body but also maintain your weight. A lean physique that has more muscle is metabolically active. Therefore, it burns more calories each day which helps maintain weight.

  • Get more protein.

While weight training can build muscle, to preserve them, the body needs a sufficient amount of protein. Therefore, the next habit you should develop is to eat more protein. As per experts, for every pound of your body weight, you should imbibe 0.8 grams to 1 gram of protein each day!

  • Include nuts in your meals.

Research shows that people who eat nuts, of any kind, daily are at a lower risk of obesity. The learning here is to include in your meals or snacks a specific portion of nuts like almonds, cashews, or walnuts. Replace them with processed and unhealthy food. It will reduce your weight gain and lessen the chances of cardiovascular disease.

  • Take proper sleep.

It has been said a thousand times that unbroken sleep is essential. Anyone who has had a bad night knows that the next day is miserable. With age, the quality of sleep diminishes because hormones and stress play havoc on your mind. Thus, it is even more important to get proper sleep. Aim for 7 to 9 hours of sleep each night. It will boost your immunity, reduce stress, and help recover from any strenuous physical activity!

These are small but meaningful changes you can bring into daily life to prevent any risk to your health. Follow them and lead a healthier life!

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Internationally trained Spinal Neurosurgeon with 24 years of surgical experience, from UK. Extensively trained in all niche aspects of spinal surgery as part of 3-year fellowship in the UK (Liverpool & Nottingham), USA (San Francisco & Chicago) and Switzerland (Zurich). Senior Spine and Neurosurgeon in India since 2011.
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About Dr. G. Balamurali
Head of Spine Surgery
Consultant Spine and Neurosurgeon
MBBS, MRCS (Ed), MD (UK), FRCS (Surgical Neurology)
Fellow in Minimally Invasive Spine Surgery - UK, USA, Switzerland
Fellow in Complex Spine Surgery – UK, Switzerland
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Dr. G. Balamurali
Dr. G. Balamurali is one of the leading spine surgeons in Chennai, India. He is internationally trained in all niche aspects of Spine Surgery. He has over 26 years of surgical experience in this field.
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