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#PWME can't exercise to better health

Being sedentary is the least healthy way to live, but sometimes you aren't given a choice. Injury, illness, recovery or bed rest for high-risk pregnancy can sideline you when you don't really want to be benched. That doesn't mean you have to watch helplessly as the pounds pile on. Sticking to a plant-based diet with lean protein, whole grains and healthy fats can keep you full without filling you out.

Physical inactivity can have serious implications for people’s health as per the the World Health Organization. Approximately 2 million deaths per year are attributed to physical inactivity, prompting WHO to issue a warning that a sedentary lifestyle could very well be among the 10 leading causes of death and disability in the world. The aim is to prevent the disease and disability caused by unhealthy and sedentary living. Sedentary lifestyles increase all causes of mortality, double the risk of cardiovascular diseases, diabetes, and obesity, and increase the risks of colon cancer, high blood pressure, osteoporosis, lipid disorders, depression and anxiety. According to WHO, 60 to 85% of people in the world—from both developed and developing countries—lead sedentary lifestyles, making it one of the more serious yet insufficiently addressed public health problems of our time. Physical inactivity and poor diet and nutrition, are increasingly becoming part of today’s lifestyle leading to the rapid rise of diseases such as cardiovascular diseases, diabetes, or obesity. Chronic diseases caused by these risk factors are now the leading causes of death in every part of world except sub-Saharan Africa, where infectious diseases such as AIDS are still the leading problem. These chronic diseases are, for the most part, entirely preventable. Countries and people could save precious lives and health care resources by investing in preventing these diseases, says WHO. Among the preventive measures recommended by WHO are moderate physical activity for up to 30 minutes every day, tobacco cessation, and healthy nutrition.. It’s obvious to us that #PWME must be very selective when it comes to monitoring their activity levels. There are exercises for bed ridden patients. The adage "no pain, no gain" should be avoided; instead, encourage a pace that allows patients to comfortably carry on a conversation. Tips on Calorie intake Berries Add natural antioxidants such as blueberries, strawberries, etc. to your diet to keep your cholesterol levels normal, to lose weight and to fight cancer. Blueberries are extremely rich in phenols, specifically gallic acid, which help in improving the brain functions by reducing the symptoms of brain fog – forgetfulness, inability to concentrate, etc. High in fibre, low in calories and a low glycemic index makes them an ideal food to fight obesity – a common ill effect of a sedentary life. Dark Chocolate Apart from being a tasteful delight, here’s another reason why you can indulge in dark chocolate without feeling guilty. It is good for your heart as it helps reduce the plaque buildup inside the arteries and also restores their flexibility. Too much of screen time can slow down your cognitive functions, this is where dark chocolate comes to your rescue. It improves the blood flow to essential parts of the brain and hence improves your attention span and memory. Green Tea Work stress can cause a lot of health problems. Drink 3 to 5 cups of green tea a day to de-stress yourself and to boost your immunity. It helps in blood circulation and being super rich in antioxidants it helps in keeping a tab on your weight too. Oats Oats is a fiber rich food. Eating a bowl a day can reduce the risk of heart diseases to a great extent. Sitting continuously for prolonged hours can trigger your cholesterol that is why taking care of your heart becomes even more necessary. Dr. Neeraj Miglani, a Family Physician at Bangalore (HSR layout) says, “Oats are an amazing source of beta-glucan – a fibre which plays an active role in reducing obesity, high blood pressure and type 2 diabetes.” Citrus Fruits Being physically inactive and too much consumption of coffee or caffeine can ultimately make you lethargic and tired. Increase your intake of Vitamin C with citrus fruits like lemons, oranges, grapes, etc. in order to boost your energy levels and stamina in a healthy and nutritious way. These fruits too have a low glyemic index which means that the glucose in them is released into your bloodstream slowly, leading you to feel energetic in a steady manner without the side-effect of a crash later on. These are some of the foods and nutritional needs that can help you stay healthy with a sedentary lifestyle. Apart from choosing foods that are low in calories and high in fibre, having 5 small portion meals a day instead of 3 large portion ones can be more beneficial. It increases your metabolism and keeps your sugar levels even. So don’t forget to incorporate these diet changes to stay fit as you sit. Focus on Fruits and Vegetables Fruits and vegetables are the key to a healthy sedentary diet because they're packed with nutrition while also being very low in calories. Most fruits and vegetables are high in fiber, which keeps you feeling full. Fighting hunger is important in sticking to a low-calorie diet, because if you're not sedentary by choice, frustration can lead to stress eating at the first sign of a hunger pang. If you have fruit for breakfast, a large mixed salad for lunch and at least two vegetables of different colors for dinner, you can eat three full meals every day while staying within your target calorie range. Pick the Perfect Proteins Even if you're not exercising, your muscles still need protein. Choose lean protein such as chicken, turkey, seafood and lean cuts of beef or pork. Grilling or broiling is the healthiest way to cook meats and fish. Aside from protein, seafood offers essential fatty acids that can help reduce your cholesterol levels by increasing the high-density lipoproteins, or HDLs, in your blood. Proteins take longer than carbohydrates to digest, so they can also help you feel full longer.

Add nonfat or low-fat dairy, such as yogurt, to your breakfast fruit for a sweet and filling start to your day. Add protein to your lunch salad in the form of chicken, shrimp, tuna or a hard-boiled egg, and have a 4-ounce portion of chicken, fish or meat with your dinner vegetables. Be Careful With Carbohydrates Carbohydrates are the land mines on almost every dieter's path. They're delicious, soothing and versatile, and they're not bad for you as long as you choose the right type. Avoid empty starchy carbs like white rice, white bread, white-flour pasta, cake, cookies, crackers and all mass-produced snack foods. The processed flour and refined sugars in these foods cause a sudden spike in your blood sugar, which calls for an insulin response. Once the sugar has been scrubbed from your bloodstream by the insulin, your brain may signal hunger, and you'll want another helping or a second snack.

Consider oatmeal or granola for a filling and hearty breakfast, or have a slice or two of dense, whole-grain toast topped with cottage cheese and a drizzle of honey. Use whole grains such as brown or wild rice, quinoa, oatmeal, barley, bulgur and buckwheat to add a little fiber and crunch to your lunch salad. Choose whole-wheat pasta or experiment with spiraled vegetables or spaghetti squash if you're craving a pasta dinner. Select Seasonings You're far more likely to abandon a healthy diet if it doesn't taste good, so don't forget to experiment with seasonings. To reduce your risk of water retention, avoid salt if you can. Lemon juice goes with almost anything and adds a bit of vitamin C. Cinnamon and honey liven up most breakfast grains. Whisk together olive oil, white vinegar, lemon juice, salt and pepper for a quick, simple and delicious salad dressing. Try the classic combination of parsley, sage, rosemary and thyme on any type of protein, such as chicken, fish, beef or pork. Control Your Calorie Count How many calories you can take in while not exercising depends on other factors such as your age, weight and general level of fitness. As a rule, you shouldn't drop below 1,000 to 1,200 calories if you're a woman and 1,200 to 1,500 calories if you're a man. Weight loss is a difficult process, especially if you are used to a sedentary lifestyle that doesn't typically include much exercise. However, being overweight increases your risk of developing dangerous health conditions such as high blood pressure, diabetes, high cholesterol, heart disease and stroke. You don't have to run daily marathons to lose weight; There are a variety of ways to shed unwanted pounds even with a sedentary lifestyle.


The simple rule to lose weight is to ensure that the number of calories you take in is not more than the number of calories you burn! And to ensure it happens, you have to workout, whether you like it or not. That's the only effective way to burn more calories. However, if you lead a sedentary lifestyle, the process of weight loss becomes even more challenging.


Tip 1: Portion control

Portion control plays a major role when it comes to shedding kilos. You have to eat a limited amount of calories in a day, to achieve your weight loss goals. When we overeat, all the extra calories are stored in our body as fat. Fill your plate with only 80 per cent of food. Furthermore, it is important to be mindful about the food you are consuming. Chew your food slowly and listen to your body.


Tip 2: Avoid processed food

People attempting to shed kilos should avoid all kinds of processed foods like refined oil, white sugar and salt. These should be replaced with more nutrient-rich food items. Replace sunflower oil and canola oil, with mustard oil, desi ghee, virgin olive oil and coconut oil. Honey can be excellent alternatives for white sugar. Use rock salt in place of refined salt and instead of all-purpose flour, consume whole-grain food like Pearl Millet, Sorghum, Barley.


Tip 3: Increase micronutrient intake

We pay a lot of attention to our carb and protein intake, but often overlook the number of micronutrients in our food. Consuming enough micronutrients is very important to stay healthy. Micronutrients are vitamins and minerals, which enhance body's fat-burning capacity. If your goal is to shed some kilos then increase intake of Vitamin D, Vitamin B12 and Calcium.


Tip 4: Decrease caffeine intake

We all turn to a cup of coffee and/or tea when dealing with the afternoon slump. But consuming too much coffee can sabotage your weight loss goal. Having more than two cups of coffee in a day can lead to dehydration. This, in turn, can cause constipation, migraine, acidity, making it difficult for your body to shed kilos. You cannot lose weight when your body is not fit from inside.


Tip 5: Move your body

Although this can be difficult for #PWME - try to move your body even for a few minutes every hour.

Modify Exercise There are plenty of exercise options for people with limited mobility; however, such individuals must use extra caution and exercise only under medical supervision. Some find success in pool walking, and seated exercises with weights or resistance bands if medically safe.


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