Fitness tips: Cardiologist weighs in on health benefits of morning aerobic routine, suggests best exercises

Best exercise tips: Dr Alok Chopra suggested switching things up by including high-intensity training — "1 minute of warm-up, 3 to 6 minutes of running “like a mad dog,” 1 minute of breathing easy, then repeating the cycle." (Image: Pexels)

While physical movement throughout the day is proven to have many health benefits, Dr Alok Chopra, a cardiologist and functional medicine specialist, recently highlighted the importance of exercising in sync with one’s internal body clock for better results.

“Most people don't know that we have a body clock in our system. It doesn't mean that there’s a ghadi (clock) sitting inside, but the body clock is actually there forever. It is part of our DNA,” he shared.

Dr Chopra said that the morning is the best time not only for prayer and pranayam, but also for aerobic activities. He suggested switching things up by including high-intensity training — "1 minute of warm-up, 3 to 6 minutes of running “like a mad dog,” 1 minute of breathing easy, then repeating the cycle."

Also read | Begin your fitness journey with aerobic workouts: 5 easy exercises you can do at home

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“This interchange between aerobic and anaerobic activity actually causes fat burning and muscle building. If you go for a long walk, do it this way. You can also swim or walk on the treadmill. But you must do some aerobic activity in the morning,” he added.

The cardiologist further shared that aerobic activity is best done in the morning, while strength training is more suitable in the evening.

Also read | Best exercises: Here’s how cardio or aerobic training benefits your body and brain

Besides physical activity, Dr Chopra suggested going back to the time when two meals were considered sufficient. He referred to breakfast and dinner as the first and second meals, respectively, adding that it’s best to have the first one at 10:30 am, leaving an 8-hour window before the next meal.

He explained that the first meal should be the “power meal,” while the second should be a smaller evening meal where everything can be consumed but in moderation. He recommended eating early to allow the body time to rest, repair, and rejuvenate, and avoiding snacking between meals unless it’s nuts, seeds, salad, or soup.

The doctor also advised against eating fruits on an empty stomach, calling them “fructose” that can cause blood sugar spikes and reach the liver. Instead, he suggested consuming them after meals.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.