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Mumbai, want to get fitter? You have to get nutrition and recovery right

Vaibhav Daga, a consultant sports physiotherapist currently working with the Delhi Daredevils and formerly with the BCCI, talks to HT about how to avoid crossing the danger mark.

fitter mumbai Updated: Jul 22, 2017 09:55 IST
Bihan Sengupta
Vaibhav Daga, a consultant sports physiotherapist currently working with the Delhi Daredevils
Vaibhav Daga, a consultant sports physiotherapist currently working with the Delhi Daredevils

‘You have to get two things right — nutrition and recovery’

Vaibhav Daga, a consultant sports physiotherapist currently working with the Delhi Daredevils and formerly with the BCCI, talks to HT about how to avoid crossing the danger mark.

What’s the most common thing people tend to get wrong in their fitness routine?

Sleep. It is a very important factor. You should be sleeping at least seven hours a day. Sleep is when the body recovers from the strains of the day, and this recovery period is crucial for people who work out. Don’t overdo this either, because sleeping too much will make you lethargic

What’s your take on working out when you’re unwell?

Don’t do it. When you’re tired, don’t push your body. It will be counter-productive. Fitness isn’t about competing with anyone else, or yourself. It is about balance.

What is an ideal fitness routine?

Exercise for a maximum of six days a week. One day should be reserved for no exercise at all. It should be a complete recovery day. Brisk walking for 40 to 60 minutes thrice a week is also necessary.

How important is nutrition?

Eating well and eating right not only keeps you physically fit but also mentally fit. There are foods that change your mood. I’m not saying don’t eat junk food at all, but once again, balance it out. If you don’t have these two things right — nutrition and recovery — no matter how much you work out, it won’t make you fit.

Many urban Indians are sitting at a desk all day. What’s your advice to them?

Build the muscles you need most. Training should involve the whole body and not just targeted parts. It should involve a little bit of cardio. But for a person with a desk job, developing the upper and lower back is crucial to long-term health. So concentrate on those muscles rather than biceps and triceps, which are more visible but less important.

What advice would you give to people who complain they don’t have time to exercise?

Use office time. Take short breaks to walk around. Even on your way to work, you can do simple breathing exercises. Don’t sit for more than 40 minutes at a time as it creates a lot of stress on your muscles.