Offline Clinic » Exercise fitness, health, beauty tips, exercise, gym, medical and surgery Sun, 16 Nov 2014 09:30:02 +0000 en-US hourly 1 Best minimum exercise for everyday to stay fit Tue, 25 Mar 2014 05:39:33 +0000 Yesterday a friend of mine asked me which exercises should definitely be done on regular basis to stay fit and in good toned up shape.

Well, there are many exercise and workout regimes that claim to be the best in that aspect, I’ll tell you what’s the minimum required exercise for everyday.

1. Running/jogging


No matter how much weight you lift, no matter how fast u swim, and no matter how hard you punch, running or jogging is the basic exercise which should never be missed. I have heard various occasional sportsmen say they don’t need jogging because they do this or that bla bla! Hey, listen, no matter what you do, running is a must.

You should be able to run 1 mile (1.6km) in less than 6 minutes if you’re an athlete or atleast within 7 minutes if you like calling yourself fit.

2. Push-ups


Since long, broad shoulders and wide chest are considered the sign of fitness and masculinity. Pushups help you tone up and even develop your shoulders, chest abdominals and back muscles. Yes you need pushups to have those six packs too!

Minimum requirement is to be able to do atleast 25 perfect pushups at a time.

3. Chin-ups/pull-ups


Goto any martial arts club, karate, Kungfu etc, you will see the kids there jumping around and doing hell difficult exercises all around but none, almost none of the clubs or institutes focus on chin-ups, infact they don’t even have a chinup bar at the dojo! Oh come on! How are you even claiming to be fit without chin-ups?

Chin-ups train your shoulders, neck, back and chest a lot! And again, it helps in getting your six packs too.

A healthy person should be able to do 5 chin-ups at a time, minimum! With either over or an under grip.

You should do this exercise atleast 5 times a day and take saturday/sunday full off if you want to.

An athlete can do other exercises along with it which he wants to but if he isn’t doing these then he is doing bad to himself! So start jogging, pushups and pull-ups during your workouts regularly!

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How to relieve muscle pain after jogging Mon, 17 Sep 2012 14:31:43 +0000 One of our visitor asked me a question:

How to relieve muscle pain after jogging ?

Well, I’ll list out a few points to overcome the muscle pain in legs after jogging / running after elaborating why exactly this pain occurs.

Why does we have muscle pain after jogging

  • normal wear and tear of the muscles, leading to soreness / pain in legs
  • lactic acid accumulation, lactic acid is collected in muscles and it gives pain all day long after running or any other exercise

How to relieve muscles pain after jogging 

  1. don’t stop abruptly. When you stop after jogging, don’t just sit down or stop immediately, rather, continue doing brisk walk for around 100 m or so so that the blood keeps on circulating for some time after you stop jogging.
  2. stretching, stretching muscles after any exercise reduces post exercise pain and cramps
  3. vitamin E, it helps in reducing lactic acid accumulation induced pain in muscles
  4. regularity, be regular, exercise everyday and you’ll feel no pain in less than a week :)

Hopefully these tips will help you reduce jogging or other exercise induced pain. If you have any queries or tips do let me know!

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Tips to improve your body shape and reduce weight Mon, 01 Nov 2010 23:54:54 +0000 If you think you are fat and need to lose weight, you probably should! but make sure you really need it first! ask some of your friends or a doctor near you if you look really overweight and out of proportion!

also note, losing weight, and getting in shape (toning up your body) are two different things.

for losing weight and then maintaining it, simply stop these things:

– no ice creams, chocolates, biscuits (all type of junk food infact)

– no drinks / sodas or juices (can have diet coke etc)

– stop sugar – in tea, coffee, milk etc, use sucral(not canderal) instead if you’re unable to stop sugar initially.

– try to eat roti made at home, instead of nan from shop, and that too, try to have the “bgair channa hoa aata”

- in the breakfast, if you have eggs, then avoid their yolk and also avoid paratha ofcourse!

– don’t eat potatoes, milkshakes and highly oily thing

Other than these basic changes, to tone up your body and keep it in good form:

– walk atleast 3 days a week for 30 mins, (goto park, or simply some friends home near your house etc)

– skipping is good, but if you make a habit of it, and then leave it, it will make your thighs much fatter than what they are now! so don’t over do it

– do some sports! basketball, football, martial arts, hiking, cycling, dance, aerobics, swimming, etc! chose any similar one! and do it once or twice a week atleast

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Severe itching on legs (& body) while walking / exercise Fri, 09 Jul 2010 09:36:55 +0000 It’s enough man! it hurts! itching like hell on the skin not only on legs but on back, belly and so on! damn! it drives crazy! !!!!! Read all of it! it’s worth it!

OK first of all let’s categorize the itching condition depending upon the cause and situation:

  1. itching in hot and humid environment
  2. itching when start to walk/exercise (specially after a few – many days pause in physical activity)
  3. vibration! yay!

Ya i know you also fall in anyone of these categories! Let’s see what exactly causes them, and how can we avoid them!

The first one, itching in hot and humid environment, like sauna, or simple summer days, or hot bath, etc The solution to this one is simple. Avoid the hot environment, if you feel itchy, don’t scratch it, instead take a bath with cold water and stay in cool room. This condition also occur when you take shower with hot water in winters, so technically it’s the hot water that causes problem for you.

Secondly, if you have the problem when you start walk / exercise after long long time! or some people have it if they have a break of 1 week or 10 days even… it hurts! seriously! One of the reasons for this is exercise induced anaphylaxis. You may feel nausea, git symptoms, shortness of breath and even become unconscious! Whats the cause? it’s because your body is allergic to some antigen (proteins) that you took that day or day before the exercise. Yup you did! because they are among the common use items, most common one… wheat (bread!) ! and others are like caffine (coffee and tea), shellfish, aspirin, celery, etc.

So whats the solution? first of all, don’t panic, and DON’T scratch! what? it’s itching like hell! !!! Ya i know! if you scratch, it will itch more, so simply leave it, make it cool, take a cool bath! have some rest etc.

So what are the PROPER STEPS to do to stop and avoid this itching problem ???? here they are:

  1. be regular at exercise (jogging is fine – 3 times a week)
  2. test out the food items ( and medicines ) that you are using those days, skip them and see if there is difference (like stop taking wheat for few days – it helped me! )
  3. Don’t scratch! ofcourse!
  4. take cool (not chilling cold!) bath whenever it’s itchy.
  5. use soap (preferably only) Dove natural (non-fragrant) or else some similar one.
  6. don’t take bath with HOT water . . . ever! if it’s winter, just make it warm enough to not cause you cold symptoms! that’s it
  7. wear lose (and clean) clothes.
  8. antihistamines do help (if you have issue only first 2-3 days of exercise start) but don’t use them for long, they will lead you to another problem!
  9. apply local anesthetic on the itchy part
  10. see a doctor (dermatologist preferable) – who does exercise himself too . . . (you can judge by his toned body)

Hopefully it will help. I have seriously read people saying they scratch till it bleeds! man! i know how much it hurts! You feel like screaming! hopefully people will find remedy for it here!

If anyone doesn’t get the issue of severe itching solved by what’s stated here, please let me know! and also your unique problem, so that we can try to make it helpful and edit it for as much people as we can!

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Does Chocolate make you fat? Mon, 28 Jun 2010 04:54:16 +0000 A question many people ask, not necessarily from other people, but to themself too when they are just about to enter the bar of chocolate in their mouth! and ya! it’s probably 5th one, or 6th . . . ?

So lets see if chocolate really make us fat or not?

We will be discussing later what are the important factors upon which it depends that will we get fat by eating a particular thing or not. For now keeping few factors in mind let me tell you a few things:

-> Food don’t make you fat (only). It’s basically destined to provide you with energy and necessary ingredients for body maintainable and development. So basically it’s the excess of some food item (be it chocolate or any other) that leads to fat accumulation in the body.

-> Food combination matter alot! so if you eat chocolate alone it may not be that fattening then if you take it along with or right after meal.

Chocolate itself obviously contains energy (a kitkat bar have almost 106 calories and bounty have 135) but imagine if you took a bar of bounty and went out in the park for a walk and enjoyed the chocolate in the greenery and fresh air? You sent input of 135 calories but you spent almost similar (or much part of it) too!

So it’s all about life style! don’t take chocolate with meals or snacks. Walk during or before / after chocolate or infact make a habit to buy only 1 chocolate from the market at a time. So when ever your crave to eat chocolate again, goto the shop and buy one more (this not at all mean that you can eat 100+ chocolates in a day following this method! and that if the shop is right next to your door)

Another tip is: USE COMMON SENSE too.

Other than that, walk walk walk. Walk when you talk. Got a guest and need to spend time talking to them, goto park! or plan a hike! Dinner time? wanna go to the nearest restaurant for dinner? take a walk! save the petrol for your future generations!

Got free happy hours on your cell phone? and now 2 hour are compulsory to be spent on phone? sure! have fun! take your cell and go out for a walk! talk as much as you want! so walk when you talk!

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Elbow Joint stiffness and pain after Gym exercise Fri, 14 May 2010 20:58:38 +0000 Even if you are very much athletic and pro in resistance training, if you leave your body muscles for a long time without any proper physical activity, they tend to go in a different phase. There is a popular saying about muscles:

They build like ice, they melt like ice

Although if you have been an athlete or in good shape in past and started physical activity after an inactive phase now, you will be much pain in elbow joint after gym exercisefaster in gaining your previous state of health then a fresh trainee, but you will still be having pain after gym and irritation for first couple of days at least.

Similar thing happened to me recently. I started gym after long long phase of any proper physical activity. Result? one of my arm (the left one, which got fractured some years back and have a metal plate in it) got seriously stiff and was first very much irritating all the time, and then the pain was there when i tried to stretch it and was literally unable to stretch the arm full. It was not able to get stretched ahead of specific degree without passive and painful force.

So how did it got fixed? well the solution to this and other similar joint issues is very simple (provided that you haven’t damaged any of the joint structure and it’s just the stiffness causing pain).

The solution to this type of pain after gym and other issues and general body irritation and pain is:

  • Re exercise, simply do the same exercise next day, or follow your simple routine exercise for couple of days and believe me, the pain will go away. Why? many reasons, to keep it short, the muscles will become used to it and also by re exercise, blood flow to the same area will take away the lactic acid and pain causing chemicals.
  • Do an oil massage. One of the best way of temporary (sometimes permanent) relief of such pain (in my case left elbow joint). Simply use olive or any other oil of your choice and massage gently over the affected muscle area (all of it) or preferably ask someone else to do it for you if possible.
  • take pain killers. of course if the pain is unbearable, take some pain killer and have good meal and a very good rest. Don’t strain yourself and next time try to do as much as your body permits.

Remember if this pain after gym doesn’t go off, consult your physician and goto a hospital as soon as possible to avoid any serious damage.

While training, remember that the purpose of the training is not to break yourself, but to understand your body and build it. Note, UNDERSTAND and BUILD, both.

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How did i lose 1kg per day (10+ kg in 10 days) Sun, 09 Aug 2009 21:38:43 +0000 lose 1kg per dayWell guys, here i am not going to sell any product or book which is usually done with such titles! so just be calm and continue reading on! I’m gonna share my experience of losing 1kg per day with you all! free of cost ofcourse! (however i wont mind if you get any help with it and want to donate some !)

Please note that this article about losing 1kg weight per day is for those who are free (well free in a sense that they will definitely feel too much exhausted, so might not be able to concentrate if they are on tough job or during exams).

Well the background of the story is that this is my info (before i started this regieme):

Age: 22 years

Height: 5 – 11″

Waist: 40″

Weight: 90 Kg

And the specs after 10 days were:

Age: 22 years (well 10 days elder though!)

Height: 5 – 11″ (well couldn’t change it ! )

Waist: 36″

Weight: 80 Kg

Tip: Before going to this regime, have a break for a day, have the fun, eat what you like to eat! coz you aren’t gonna get this stuff for many days now! :) so just get ready for that! and build up your state of mind!

Lose 1kg per day

So here we start it. The basis of this is very simple infact! very less to work around (around 2 – 3 hours a day) but a solid control on what you eat.

1. You need to eat only once a day (i know it might make few of you panic! but come on! its for only 10 days! and also its if you really wanna get slim in very less time! so you need to sacrifice some thing to achieve a bigger goal!)

2. You need to workout (exercise) twice in a day. Making one time the main effort time, and second one just the supplmentry one. This will help you lose 1kg per day or more even.

Well why two? why not just one with longer time of workout? well its like when we finish intense exercise, our body metabolism / basal metabolic rate (BMR) goes high for several hours until it comes back to normal. So if you exercise twice, you get extra few hours of high BMR daily, which will help you lose weight more and faster.

Which is important, as for as long your body will remain in hyper metablic state, more energy and fat it will burn, and faster it will be to lose weight.

Now what exactly is this exercise? Well, only 3 things basically:

1. Running / jogging

2. Pushups

3. Skipping rope

Out of which running/jogging is the primary stuff to be done. You need to get some good joggers and start jogging. Get a mp3 player or ipod nano, and set up for running. You need to run around 1.5 hour a day (yes you can walk in between but keep on moving till 1.5 hour) or make it around 15 km a day. Primary target is to run, but if you are unable to do it initially you can walk in between running , to atleast cover 15 km (you can start with 5 km initially)

Pushups are not to be done with the running, keep them at any other time. Do 3 sets of pushups of maximum what ever you can do.

Skipping rope, well you can skip rope in the opposite time of running . Like if you run in the morning, then skip in the evening (don’t forgot to take bath before you goto office/school! have mercy on others!)

For skipping, have 5 sets of what ever maximum you can do (around 100 per set is fine).

Well follow this for 10 days (1.5 hour running, skipping and pushups) and eat after 2 hours of running session, and only once a day.

When you eat, dont eat the all days meal! eat half of what you eat in one meal daily (oh ya! i know thats ew!!! but you have to do it!)

For having mercy on you, you can have calcium and mineral supplements (cac 1000 for calcium and any multivitamin and mineral tablets from your local chemist )

Drink too much water! too much! You can’t lose 1 kg weight a day without water!

Take a snap shot of yourself and your fat exposed! and keep it near you, on your computer desktop , in your cell phone, in your wallet, on your wall! every where! to keep it in your mind! always! so that i keeps on motivating you!

So! follow it! and hopefully you will come up with good results!

And 10 kg is the minimum! if you follow it hard enough, you might go upto 15kg (but dont push yourself too hard!)

Note: This article stated how i lose the weight! but for those who want to follow it, add this to the routine:

1. take (1-2) egg white (no yolk!) in breakfast and sugar free tea if you want

2. take multivitamin and calcium + vitamin D supplements (sugar free)  (consult physician or ask me in detail)

Hopefully you’ll also lose 1 kg per day by following this regime!

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Dizziness / inequalibruim problem (usually associated with prolong computer use as in programmers and designers / web developers) Sun, 09 Aug 2009 16:03:02 +0000 Dizziness/vertigo is a common problem with people who spend long hours sitting in s specific posture , specially people who work long hours on computer and internet.

This feeling is associated with posture change, and with the movement of neck in specific directions. Some times gets confused with low blood pressure or hypoglycemia (low sugar level of the blood) but it is not specifically the case.

I have experienced personally among some programmers and webdevelopers, who spend hours working on their bed/ couch for many hours in a go, with a very much improper posture of their neck , which keeps on bending forward, and also the shoulders muscles remain tensed because of typing.

The issue can even lead to the damage to the vertebra of the neck and thus causing long term damage to the neck and spinal cord.

The solution is probably simple. That is, keep a proper posture while working on computers or what ever type of work you do.

The  neck should not be bent very much for long and also the shoulders should be kept at ease.

Take frequent breaks during work, to release tension from your muscles of neck, shoulders, arms and eyes.

Exercise daily, normal jogging and pushups might work. Swimming is the best in this case, if you make a habit of regular swimming, you will not encounter this issue probably. However there are several specific exercises for neck muscles too to relieve the problem.

Massaging the neck muscles gently and smoothly also relieves the problem and may help in stabilizing the persons dizziness and vertigo issue.

You should consult your physiotherapist for details on what should be done specifically in your case.

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What causes itching/pain/irritation in body and legs after walk / run / jogging Sun, 09 Aug 2009 01:31:30 +0000 Well many people experience severe irritation, itching or pain in body specially legs when they start walk or running / jogging after a long period of time. The main causes of this are:

1. The body is not used to the feeling / vibration, as if the person started the exercise after a long rest.

2. the muscles are stretching and as body is not accustomed to this feeling, so it takes it as itch or pain.

3. Pores are opening, as we start exercise, the pores start opening.

4. Lack of water.

5. High intake of salts.

6. long bath with hot water, makes your skin dry, causing more itch.

To see solution to how to solve this problem, see this page:

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Issues of Starting Running after Long time Sun, 09 Aug 2009 01:22:35 +0000 Well most people get issues when they start running after long time. The most common complains include (and their solutions):

  1. itching in legs, hips and back
  2. pain or severe irritation in legs
  3. loss of stamina
  4. weakness

Most people feel severe irritation, pain or itching like feeling around their legs, hips, back and belly some times. The feeling is so strong that it does not let the person go further. Many people simply quit the thought of running again due to this thinking that their body is not able to run anymore, which is actually not the case. The issue is just that your body is not tuned to running/moving for long now, so you just need to kick start it for once.

To get over this problem, the solution is very simple (although not easy some times). The simplest trick is to get your body used to it.

First of all a few tips, drink more water, take normal salt intake(not lower it), take calcium and vitamin supplement. Don’t take bath for long with hot water. Wear lose and comfortable cloth and walk/run in a comfortable enviroment. Also make sure that your shoes/joggers are in good form and are comfortable.

Before starting running again, simply start walk. Walk around 1-2 km 2 times a day (morning and evening) or atleast once. Do this for 3-4 days before starting running at all. This will ease your legs and body a lot making it easy for you to start the running part with better enthusiasm.

When you start running, take it real easy, at least for 4 days. Means when you run, just stop running as soon as u feel un comfortable. Make your self easy, then start again. Then slowly shift to the pace that when you are uncomfortable, stop running, but donot stop, keep on walking, then as soon as you regain your strength, simply run again.

After 4-5 days you can follow your own code of running, by this time the itching problem should be reduced to very low level and you shouldn’t feel irritation anymore.

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