We all know that exercise is good for health. But are we doing it correctly?
Exercise does not mean lifting some weight, swimming, cycling or running for hours or pressing benches. It must be a carefully crafted regimen to fit the purpose, be it weight loss, or bodybuilding.
The technique is important, and we might be surprised to know that we are not doing things the right way all the time.
One of the commonest forms of exercise is weight training. If not done properly, it runs the risk of harm to the body.
It’s advisable to start with a weight that can be lifted comfortably, using the full range of motions in the applicable joints, breathing in while lifting and out while putting it down all should be practised.
It is also advisable to avoid exercising the same muscle with weightlifting for two successive days. Instead, all major muscles can be exercised in one session or twice or thrice a week.
Running is a popular exercise. One phenomenon that can happen during running is heel strike, which means the heels are the first part of the foot hitting the ground.
This may cause harm to the ankles, hips, knees. So, it is better to try landing on the midfoot. Also, striking the feet below the hip while running is a good way to avoid pressuring feet and leg joints.
Nowadays, many people favour trade mills for running exercises. While running on the trade mill, we should not hold onto the handrails and avoid getting inclined too far forward. Jumping down from the trade mill before it comes to a full stop is also not a good practice,
Then comes riding bikes. It is a good exercise, as long as the seat is adjusted to the height of the rider. Ideally, the saddle should be in line with the hip when the rider is standing.
In the sitting position, the leg should be stretched with a slight bend in the knee, making pedals the lowest point. This will help reduce the risk of thigh, hip or knee injuries.
The handlebar needs to be a couple of inches lower than the saddle too. The arms should be completely extended to hold it to prevent the risk of back pain.
Stomach crunches are easy to do. But bad posture ruins the benefits. Tucking the chin into the chest, too high on the floor are all common mistakes.
The right way to do this is to raise the shoulders three inches from the floor and ensure adequate space between the neck and chest while crunching.
It is imperative to do the crunch in a controlled fashion to get the benefits. Doing it 10 times properly is preferable to doing it 100 times worse.
In the gym, many people use leg press which strengthens the thigh and hips. It has to be kept in mind that bad posture is common during leg press.
To be correct, the legs should be at 90 degrees angle at the starting point, then straighten by slowly pushing the heels without looking at the knees at the top. The head must be pressed against the support at all times giving a natural curve to the back.
These are the basics you must remember while exercising - always do the warm-up, avoid rushing through the process, and keep mindful of pain. If there is pain, stop.
Dr Imtiaz Ahmed completed his MBBS from Dhaka Medical College.
