The Cacophony of Fitness Fads

I have been trying to shed a few kilos for a decade now to reach my ideal BMI- but haven’t lost a single inch from my waistline! So now I have changed my target - to not gain weight or add any more inches to my already plump figure.

So what is fitness?

We are constantly bombarded with images of muscular hunks with 6 packs and washboard abs. Thin women with svelte figures, hollow cheeks (some bordering on gaunt), toned abs and hips make up our feeds.

So starts the journey of fitness fads …

We join gyms with much enthusiasm and get inspired by the young guys and gals pumping iron and sweating on treadmills. We start bragging about how many calories we have burnt. After a few weeks, the initial adrenaline rush gives way to a sense of complacency. And we start making excuses – “Kal raat to neend theek se nahi aayi”; “Aaj break le leti hu – kal zyada weights kar lungi” … Finally going to the gym becomes a pain and we just trudge along to “wasool” the yearly membership fees.

Now comes the Diets – Keto diet, Zero carb diet, Atkins Diet, Intermittent fasting etc. So we push tasteless bland boiled food down our throats and console ourselves that its good for health. “Mushkil se Broccoli aur Tofu tak pahuchte hai aur entry hoti hai Avocado, Quinoa aur Kale ki.”

Why is it that all that is tasty is unhealthy and the superfoods are boring?! So again after a few weeks we start craving our samosas, vada pavs, chhole bhaturas and gulab jamuns. And all that has been achieved goes for a toss and we are back to square one.

After all these years I have come to few conclusions – here is My take on Fitness..     

 1. FUNCTION OVER FORM

For me fitness is not about what your body looks like but more about what your body is capable of doing. So the functional aspect is more important than the physical. Fitness is a spectrum with distinct strata.

An athlete or soldier needs the highest level of physical strength. Whereas an average working man needs a level that is enough to sustain his daily routine. A model or actress needs to look a certain way pertaining to the prevailing beauty standards. A housewife needs stamina to carry out her daily chores without fatigue. We doctors need to be mentally agile and physically capable of withstanding our erratic and demanding schedules.    

2. REGULAR EXERCISE

Choose any form of exercise that is sustainable for long term. Consistency is the key. Swimming, running, cycling, Yoga, cardio, playing a sport, dance, Zumba, Pilates, HIIT- take your pick. It can be a combination of different things to bring variety and keep boredom at bay. Start with small steps and gradually increase the intensity and duration of your workouts. Find a workout buddy for company and motivation.

Yoga works for me- a few Surya Namaskars and asanas- and a brisk morning walk amidst Nature’s abundance is all I need to kickstart my day. Exercise releases endorphins and makes us feel happy and refreshed.  

3. WHOLESOME SUSTAINABLE DIET

Stick to a simple home cooked balanced diet with lots of green veggies, fruits, salads, legumes, dals, dry fruits, nuts and seeds. Reduce unnecessary carbs, sugar and salt and try to eliminate refined flour from your meals. Include millets like ragi, jowar, bajra as they have low glycemic index and are rich in fibre. Vegetarian diet needs protein supplementation with plenty of pulses and legumes. Stay away from processed and packaged foods. Avoid eating out frequently – you can have occasional cheat days to satiate your cravings.

Practice mindful eating - no screens while eating and chew slowly to savour the flavor and texture of food. Go back to our ancestor’s food habits – eat locally grown, fresh seasonal produce and have the last meal around sunset if possible. Keep a gap of at least 2 hours between dinner and bedtime.

4. SOUND MENTAL HEALTH   

A sound mental health is paramount to attain any level of fitness. Try to detoxify and cleanse your mind from chaos, negative emotions, stress every day. Meditation, pranayama, chanting, praying, reading or listening to spiritual texts, sitting in silence with oneself, all will help you disconnect.

Spend quality time with friends and loved ones. Pick up a hobby and follow any passion that excites and invigorates you. Read, write, paint, dance, play a musical instrument, cook - live a few moments everyday for your own self.

यह ज़िंदगी है पल दो पल की

रह न जाये कोई ख्वाहिश अधूरी

दिल में रख कुछ करने का जुनून

जो दे अपनी रूह को सुकून

 

5. ADEQUATE SLEEP

At least 7 hours of sleep a day is essential for proper functioning of the brain. Avoid late night binge watching and try to follow a fixed sleep routine. Wake up early before dawn to witness the magical sunrise and admire Nature’s beauty in peace and solitude. Stay away from gadgets before bedtime- read or listen to music instead. Stop compulsive checking of other people’s FB/ Insta posts and focus on improving your own life.

6. SET REALISTIC GOALS

Set realistic goals and keep encouraging yourself towards achieving them. Enjoy the journey of wellness rather than being in a hurry to reach the destination. There are bound to be ups and downs – don’t try to be perfect at everything. We are humans after all – its okay to fail and make mistakes sometimes.

7. PRACTICE GRATITUDE AND SELF LOVE

You are blessed if you wake up every morning alive and breathing. Count your blessings rather than misfortunes. Choose happiness over sorrow. Be proud of who you are and affirm “mein apni favourite hu”. Accept your flaws and work towards becoming a better version of yourself everyday.    

- Dr Angelica