This fortnightly feature was published on November 15

Fitting diet and exercise into a tight schedule

Exercise is said to stimulate and release hormones in the body. These are called the "feel good hormones." They actually make you feel happier and more energetic, writes Anup Deb Nath

EXERCISE and diet are difficult to get used to and integrate into the routine. However, once you get hooked onto them, it’s difficult to break away — even for a few days.

Exercise is said to stimulate and release hormones in the body. These are called the "feel good hormones". As the name implies, these hormones actually give you a sort of a high, make you feel happier and more energetic and are also said to dull pain to a certain extent. Regular exercise also helps you get more energy and pack in much more into your day.

Eating right and, more particularly, eating to suit your body is not only a little difficult to get used to but also a hit and miss method. Just as each of us is different so is our body’s specific need. Each of us has to work at finding out what our body lacks or needs as well as what is it that doesn’t suit our body.

Food and exercise needs are governed largely by our lifestyles and partly by genetics. If you lead a very sedentary life and your job involves very little physical activity, then a light diet coupled with a moderate exercise regimen would balance out the entire day for you.

People with stressful desk jobs often suffer from ailments like spondylitis, back problems and digestive disorders. Such people often find small, frequent meals more suitable coupled with moderate to vigorous exercising.

A common excuse for avoiding exercise and proper eating is, ‘my job doesn’t leave me with enough time’. This is a problem for many people but not one that cannot be overcome.

If you can eat junk food then why not eat the healthier option instead?

Long office hours leave no time to go to a gym. However, there is a way out of this.

If you do not live too far from your workplace, you can either walk or cycle to and fro, depending on the distance and conditions. Even if this is done two to three times a week, it will benefit you. Walking up the stairs instead of taking the lift up will be helpful. Apart from this, you can exercise at work itself.

Lifting books while sitting at your desk can help to strengthen and work on your upper arm and chest muscles. While sitting at the desk prop your right elbow onto your desk. Place a moderately heavy book on your outstretched fingertips. Slowly lift up your arm until it is fully raised above your head. Lower your arm slowly and repeat this 10 times and then change your arms and repeat the entire process.

Legs can be similarly worked out while at work. Sit on a desk or table and extend your right leg out keeping the toe flexed. Slowly lift the leg, keeping the knee straight. Take it as high as it will go. Bring it back slowly. Repeat these lifts 10 times on the right leg and then change your leg and repeat on your left leg.

Keep spondylitis away by gently rotating your neck clockwise and anti-clockwise about eight times. Remember, to get any benefit out of this exercise, this should be done very slowly and smoothly. If your job involves your bending over for long spells then the best way to avert neck trouble is to do these exercises three to four times during the course of your work.

The people whose exercise and diet routines suffer are those who have to travel out-of-station frequently. Long travel can be physically confining and tiring whether it is by plane, car or train. The results are poor circulation, stiff joints and muscles together with fatigue and tension.

The best way to stay alert and healthy even while on a journey is to fit in an exercise routine into your day. This will of course not be as elaborate as what you regularly do at home but even just simple exercises can help in relieving many of the problems caused by long and frequent travelling.

Callisthenics can be done in your hotel room, either in the morning or late evening. Often swollen feet — a side-effect of long distance air travel — and the feeling of disorientation can be both reduced with moderate exercise routine. The only point to remember is that you should wait for about three hours after a meal to do any exercise and give your body at least half-an-hour after you wake up from a long sleep before you start exercising.

For those who are always making excuse about a busy day at office for not starting or maintaining any exercise programme there are ways to reach their goal. There is a way to exercise and stay fit while rushing through cities and time zones. A little effort and ingenuity can ensure your being able to benefit your body to some extent even with a hectic lifestyle.