Pilates, yoga, zumba may be great but this orthopaedic says you must lift external weights; know why
Some kind of physical activity is always better than doing nothing at all. But is yoga, Pilates, or zumba enough to ensure your bones remain strong as you age? According to Dr Manan Vora, an orthopaedic, not really.
'When I say lift weights, I literally mean go to the gym and lift weights. I am not talking about yoga, Pilates, or zumba and whatever else is going on. I am not against any other type of physical activity. It's great that you are doing it instead of nothing, but the only way to ensure your bone density doesn't decline at the rate it is intended to if you didn't do anything is to add resistance and by lifting external weights,' Dr Vora told Humans of Bombay.
Agreeing with his analysis, consultant neurologist Dr Sudhir Kumar, Apollo Hospitals, Hyderabad further stressed the importance of lifting weights. 'This is also referred to as resistance training or strength training. There are two major benefits associated with lifting weights – increase in lean muscle mass and bone strength,' Dr Kumar told indianexpress.com.
Notably, as you age, the muscles tend to experience atrophy (or breakdown) and the bones tend to get weak and brittle. Performing any type of resistance training helps you to build muscle and improve bone density.
According to Dr Kumar, strength training can reduce the extent of sarcopenia (loss of muscle mass), dynapenia (loss of muscle strength), and osteoporosis (decrease in bone mineral density), which is more common with aging. 'Another major benefit of weight lifting is better metabolic health. Good muscle mass increases insulin sensitivity and reduces the risk of prediabetes and diabetes. Strength training is also associated with better lipid profile, lower risk of obesity, overweight, and hypertension,' said Dr Kumar.
All of these lead to a lower risk of cardiovascular diseases too, said Dr Kumar.
'Older people engaging in regular weight lifting have a lower risk of falls and fractures. In conclusion, weight lifting should be an essential part of the exercise regimen for everyone, in addition to aerobic exercises such as walking, running, or cycling,' said Dr Kumar.
A post shared by HealthFlix (@healthflix_)
Lifting weights for at least 3 days a week can help you build stronger muscles, improve joint health, and prevent injuries.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
2 hours ago
- Time of India
From tragedy to triumph: How javelin champion, Sumit Antil found his 'second birthdate'
There are moments when life changes in a heartbeat - when the very act of survival feels like a miracle. For Paralympic Javelin champion, Padma Shri & Khel Ratna awardee, five-time gold medallist, and world-record holder, Sumit Antil , one such moment came in 2015, in the aftermath of a devastating road accident. At just 17, both his dreams of joining the army or representing India in wrestling were suddenly shattered. But, with the guidance and care of his doctors, Sumit didn't just recover physically — he found the strength to dream again. Born in Sonipat, Haryana, Sumit started off as a promising young wrestling talent with aspirations of representing India. But the accident that led to the amputation of his leg seemed to spell the end of everything he'd worked towards. Sumit recalls, 'My life was completely shattered. Both my dreams were lost in an instant'. What followed was a long and painful journey—months of recovery, rehabilitation, and uncertainty. But Sumit wasn't alone. A dedicated team of doctors stood by him, helping him heal not just his body, but his confidence, drive and hope. May 26, 2015—the day he first stood on his feet again, holds deep personal meaning for Sumit. 'It's the day I began chasing a new dream,' he says. 'That's why I call it my #SecondBirthDate'. Sumit Antil's #secondbirthdate story with Sun Pharma | | Hindi This year, Sumit joins Sun Pharma's award-winning #SecondBirthDate initiative, a heartfelt campaign that honours doctors who give people a second chance at life. His association with the initiative isn't just symbolic—it deeply personal. Sumit shares, 'National Doctors' Day is a moment to pause and honour our real-life heroes—doctors who work selflessly to heal and uplift others and I'm proud to be a part of Sun Pharma's #SecondBirthDate initiative. Sumit defended his title at the Paris 2024 Paralympics with a record throw of 70.59 m, becoming the first Indian male athlete to win back-to-back Paralympic golds in the same event. He is also set to represent India at the World Para Athletics Championship in Delhi in September 2025 – something that wouldn't have been possible without the doctors that stood by him a decade ago. Through powerful storytelling and real-life journeys like Sumit's, Sun Pharma's #SecondBirthDate has grown into a national movement over the last three year. Since its launch, the campaign has inspired thousands to pause and reflect on the critical role of doctors who helped them through life's toughest chapters. This year along with Sumit, Indian Idol winner, Pawandeep Rajan also shared his personal story of surviving a life-threatening accident, as did Indian cricker, Harmanpreet Kaur. To amplify these voices, Sun Pharma has rolled out a high-impact media campaign across leading national & regional newspapers and digital platforms— including a special collaboration with Humans of Bombay that features the stories of everyday survivors. While emphasising the importance of the campaign, Kirti Ganorkar, CEO – India Business, Sun Pharma, said, '#SecondBirthDate is our tribute to doctors who give people a second chance at life. What began three years ago as a humble initiative to celebrate the life of medical heroes has grown into a national movement, powered by countless personal stories of hope, courage, and gratitude. We are truly honoured to have Sumit Antil join the initiative this year. His resilience and determination to make a meaningful impact reflect the same spirit that drives our doctors — a shared commitment to making a difference in society'. As India marks National Doctors' Day, Sun Pharma invites everyone to celebrate the doctors who've made a difference to their lives. Visit to send a personalised 'Thank You Card' to the doctor who has gave you or someone you love, a second chance at life.
Time of India
12 hours ago
- Time of India
With a population of 250, Western Ghats tree species faces fungal threat
Kochi: Kerala Forest Research Institute identified a fungal infection in Dipterocarpus bourdillonii, known as Chiratta-anjili, Kalpayin and Karanjili, a plant species already in the critically endangered category of the IUCN Red List. Endemic to the Western Ghats, there are around 250 mature individual trees of this species, found in Kerala, Tamil Nadu and Karnataka, as last assessed in 2020. Most of them are seen in the wild in Kerala. Posing a threat to the survival of this species, the infection was found in the leaves, which will affect the productivity of the trees. Dr Shambhu Kumar, principal scientist and head of the forest pathology department at KFRI, along with Dr Raghvendra Singh, senior assistant professor in the department of botany at Banaras Hindu University, detected an emerging leaf spot and blight disease affecting the Karanjili. The disease-causing pathogen (phytopathogen) was identified as Corynespora cassiicola based on morpho-cultural characteristics and molecular phylogenetic evidence. Dr Kumar stated that the fungal infection on the leaves will affect the photosynthetic capacity and its ability to produce energy, thereby adversely affecting the health of the tree. "It plays a vital ecological role in maintaining rainforest canopy structure and supporting biodiversity. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Giao dịch CFD với công nghệ và tốc độ tốt hơn IC Markets Đăng ký Undo Economically, its hardwood is valued for construction and furniture, while its oleoresin (wood oil) has traditional medicinal and industrial uses. Due to overexploitation and habitat loss, the species already faces severe threats. The emergence of this additional biotic threat further underscores the urgent need for conservation measures to protect and restore its dwindling population," Dr Kumar said. Dr P A Jose, a former scientist at KFRI who studied this species earlier, said this needs extreme care; otherwise, it will lead to extinction. "The main reason for the species falling into the critically endangered category is its very low natural regeneration capacity because of a non-viable embryo. Prior to the British regime, this species did not require conservation priority as there was a good number of populations. It was harvested for the softwood industry and habitat degeneration also led to the declining population," Dr Jose said. Aralam Wildlife Sanctuary has a good number of existing populations. It is an evergreen population species.
Time of India
15 hours ago
- Time of India
Dedicated doctors who heal with heart, extend a helping hand
Lucknow: It's 9am and the community health centre in Kakori is bustling with patients scrambling to meet the doctor. Amid the melee, superintendent Dr Awadhesh Kumar calmly picks the mic and says, "Everyone will be examined. Please stay in line." Though Monday is not his OPD day, he treats a patient with seasonal fungal infection. Posted at CHC as superintendent since 2023, Dr Kumar served at the same CHC as a medical officer for eight years. "Rural health comes with its challenges — especially during the monsoon," he says. Recalling a case when a woman pleaded for help for her husband who was severely dehydrated. Dr Kumar and his team treated him non-stop for 36 hours. When the man recovered, his wife offered Rs 200 in gratitude. "I gave her Rs 500 instead for his nutrition needs. That moment still inspires me," he says with a smile. At Kakori CHC handles 25-27 caesarean deliveries at night every month. Families of newborn girls receive small gifts as encouragement. Like Kakori, patients at public urban health centre (PUHC) express deep appreciation for the dedication of doctors at New Haiderganj, Chinhat, Sadar, Turiyaganj, and Nishatganj, who remain accessible even beyond their official OPD hours of 9am to 3pm. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Free P2,000 GCash eGift UnionBank Credit Card Apply Now Undo At New Haiderganj primary health centre (PHC), a patient showed Dr Rajeev Singh a container of stones passed during urination. He complained of abdominal pain and white urine and feared kidney failure. Dr Singh calmed him down, prescribed painkillers, and advised a urine test and ultrasound. He told the patient that he was lucky that the stones had passed and assured him that pain should ease soon. Located in the house of a former corporator on Mohan Road, this small PHC attracts around 100 patients daily. Dr Singh attends them on Sundays, Mondays, and Fridays, while on other days, he serves patients at other PHCs. He has previously worked at the PHC when he handled 10-12 emergency cases and 25-30 cases of dog bites daily. His internship at Balrampur Hospital prepared him for managing dehydration and hypotension without referrals. During the pandemic, his PHC was the first among small centres to start vaccinations. The number of patients grew from 20 to nearly 100 a day, who reported common ailments like kidney stones, hypertension, and diabetes. Infrastructure, however, remains limited, with only 2-3 rooms and two inpatient beds. "We need at least one or two more rooms," he says. At Chinhat CHC, Dr Anju Duggal is gently counselling a young pregnant woman on the importance of newborn screening. "Timely detection can save a child's life," she says. At 56, Dr Duggal leads child health efforts under the Rashtriya Bal Swasthya Karyakram (RBSK), screening children from birth to 18 years for 32 conditions — from birth defects to developmental delays. "We work with schools, Anganwadis, and ASHAs to ensure every child gets free care, including surgeries, if needed," she says. She credits strong infrastructure and teamwork at the CHC for their success. "Even during emergencies, I feel safe and supported," she says. For her, every child recovered is a story of hope. "It's an emotional moment for us when we help a child overcome a birth defect." Around 11am, there is a steady stream of women seeking healthcare at Ayushman Arogya Mandir in Sadar. Dr Kirti Saxena is listening patiently to a woman in her sixties —not just about her diabetes and hypertension, but also her personal struggles. "This often happens. Many women come with vague complaints like headaches or palpitations. These are often signs of stress. We counsel around 40-45 such patients every month," she says. "Many women feel safer talking here than at home. They discuss domestic issues, even abuse. That's why we focus on mental health and family counselling along with medicines," Dr Saxena says. At 1pm, a similar scene unfolds at the urban primary health centre in Nishatganj where Dr Prachi Singh is attending to a 86-year-old Parkinson's patient. "Most of my patients are elderly and live nearby. They avoid big hospitals. Some come daily or call often — they've become like family," she says. When she joined in April 2023, footfall was just 2-3 patients per day. "I held health camps and spread awareness. Now, we get 40-50 patients daily," she says. Speaking about helping an anaemic woman who couldn't afford private care, she recalls: "My team arranged medicines and tests for her. Sometimes that extra step means the difference between treatment and abandonment." At 3pm, at CHC in Turiyaganj, Dr Geetanjali Singh is conducting a cervical cancer awareness session. Speaking to women, she explains the symptoms, importance of screening, and HPV vaccine. "Most women here are from low-income backgrounds. They need guidance, not just treatment. We often get serious cases and try to support them emotionally and financially," she says.
