Question 1

Can a 50-year old like me exercise and do muscle strengthening at this age?

Accepted Answer

Turning 50 is a milestone, but it doesn't have to mean the end of your muscle-building days! Here at Precise Care Physiotherapy, we see amazing things happen when people start strength training, even later in life.
Here's why exercise is your secret weapon:
Fight Muscle Loss: As we age, it's natural to lose some muscle mass. But strength training helps combat this process called Sarcopenia, keeping you strong and independent.
Stay Active and Energetic: Strong muscles support your daily activities, from playing with grandkids to tackling those stairs with ease.
Protect Your Bones: Strength training helps maintain bone density, reducing the risk of osteoporosis.
Evidence:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3117172/
https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age
https://www.mdpi.com/2227-9032/10/6/1129

Question 2

I heard people say joint loading exercises are very risky at this age, is it true?

Accepted Answer

We've all heard the whispers: "Weight-bearing exercises are too risky at my age!" But the truth is, staying active can be incredibly beneficial for your joints – especially when done correctly.
Here's the inside scoop:
Stronger Muscles, Happier Joints: Building muscle strength supports your joints, reducing stress and improving stability.
Bone Power: Weight-bearing exercises like walking, dancing, or light weight training actually help increase bone density, making them stronger and less prone to fractures.
Improved Daily Life: Stronger muscles and better balance mean you can tackle everyday activities with confidence, from grocery shopping to gardening.
Evidence:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4214007/#:~:text=Addition%20of%20weight%2Dbearing%20exercise,QoL%20of%20patients%20with%20osteoporosis 
https://www.journalppw.com/index.php/jpsp/article/view/2243 
https://medicopublication.com/index.php/ijphrd/article/view/441/426 
https://www.researchgate.net/publication/337107641_The_effects_of_weight-bearing_exercise_on_postural_control_and_fatigue_index_of_elderly_males 
https://academic.oup.com/ptj/article/86/4/489/2805059

Question 3

Who should take this challenge?

Accepted Answer

Chalo Dil Se can be done by anyone with a sedentary or relatively passive lifestyle to help them improve heart health. Those choosing to boost their mood and reduce stress and those waiting for a motivation to start exercising can also join in and begin their fitness journey.

Question 4

Can I do my other exercises along with this walking program?

Accepted Answer

Yes, Definitely. Remember that everyone has a different endurance level and capacity to do exercises. The challenge is designed to ensure it does not disrupt your normal exercise schedule (if you have any) and also helps you make one if you aren’t doing it already. Just ensure you do not overexert yourself and seek professional help if there is some difficulty or pain.

Question 5

I am able to walk extra (more than prescribed), is that a problem?

Accepted Answer

Absolutely not! Since the chart shared is designed to be generic, the limit given is on the lower end. If you are able to walk extra, it would only amplify your benefits. Only ensure that the walking is conscious (you focus on the activity of walking and not anything else like talking on call).

Question 6

It is difficult for me to find time between my work hours, so I can't do 20-25 minutes straight? However, I can do 10-minutes 2 times or more between my work breaks. Is that fine?

Accepted Answer

We have given 25 minutes as a stipulated time because walking is a cardiac endurance exercise. In simple words, it aims at increasing your heart rate and then maintaining it for some time at that level to pump more blood to your working muscles and enhance your body's blood circulation. 
If you absolutely can’t make it at a stretch, we recommend being mindful during your short 10-minutes walk. Walking while on call or walking to market or walking during household chores is not mindful. Remember that this is the time you dedicate to yourself and nothing else, for your precise care.

Question 7

What if I am unable to do it for a day to two? Should I continue with the activity on the day I resume or do I need to do the days I missed?

Accepted Answer

We highly recommend that you try your best to take time out to walk a little every day. However, when due to unavoidable reasons you have to skip a few days, we suggest you begin by doing the days you missed. The idea here is not to complete the challenge but to build your physical self by building endurance, pushing your potential and creating a commitment. Hence, always escalate gradually (by doing the days you missed) rather than suddenly going for an intense one as per the chart.

Question 8

I am unable to do the present day’s task due to physiological reasons (tiredness, pain, aches, muscle pull, etc). What should I do?

Accepted Answer

The chart provided to you is a generic one that aims to build your physiological strength assuming all other factors are functioning fine. In case you are unable to do a certain day’s task, we recommend doing the previous day’s task till the time you feel you are ready to go to the next one. 
In case of pain, please consult a doctor or any of the Precise Care Physiotherapists who would assess your specific pain and ailment and then would suggest an appropriate modification that best suits you.

Don't just take care, take #PreciseCare

Chalo Dil Se

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