Gut doctor recommends this aerobic and strength routine, calls exercise a “natural anti-depressant”

Doing a combination of aerobic and resistance training will help keep your body in good shape (Picture: Pexels)

• Exercise 5-6 days a week boosts physical and mental health
• Combine aerobic and strength training for best results
• Aerobic and strength exercises improve heart, sleep, and mood

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Exercise is known to have proven benefits, but many of us still struggle to find the motivation to do it. However, Fortis gastroenterologist Dr Shubham Vatsya emphasised the importance of sneaking in time to move your body every day for good physical and mental health.

In his new post on Instagram, he said, "Your body isn’t designed to sit all day. Move it 5 to 6 days a week.” If you’re wondering how to fit it in, he suggested a mix of aerobic and strength training. “For the full body, you must train for 2.5 to 4 hours. Do a combination of aerobic and resistance training.”

Benefits of aerobic training

Dr Vatsya suggested exercises such as cycling, jogging, swimming, running, and even games like football or cricket.

Aerobic exercises benefit both body and mind. They strengthen the heart, lower blood pressure, stabilise blood sugar levels, and help manage weight. Low-impact exercises also help in reducing chronic pain and enhance muscle function and endurance. Those who struggle with sleep should also try to incorporate aerobic exercises, as they can improve insomnia.

Also read: 38-year-old physician reverses fatty liver, high bp, high cholesterol, type 2 diabetes, drops 56 kilos in 18 months

 

 

 

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A post shared by Dr. Shubham Vatsya (@dr.shubhamvatsya)

Benefits of strength training

Dr Vatsya recommended strength training. He said even natural body weight works, for which you don’t really have to hit the gym. He suggested doing 5 sets of 10 reps of exercises like squats and sit-ups. Planks also help, and including 5 sets of 1 minute each is effective.

Strength training helps in a number of ways. It can increase muscle mass, improve metabolism, and trigger weight loss. It is considered excellent for your bone and joint health. Additionally, it improves posture, prevents falls, enhances daily performance, and also has many mental health benefits.

The gastroenterologist said, “If you exercise for 150 to 240 minutes every week, it improves gut health, sleep quality, mood, anxiety, and helps with anger control. Scientifically, exercise is considered a natural anti-depressant. Start small. Stay consistent.”

Also read: Doctor says these 3 medicines can save a heart attack patient

FAQs on benefits of aerobic and strength training

Q. What is aerobic training?

Aerobic training, also called cardio, includes activities that increase your heart rate and breathing, such as brisk walking, running, cycling, or swimming.

Q. What is strength training?

Strength training involves exercises that build muscle and improve strength using body weight, resistance bands, or weights.

Q. How does aerobic exercise benefit heart health?

Aerobic exercise strengthens the heart, improves circulation, lowers blood pressure, and helps reduce the risk of cardiovascular disease.

Q. What are the benefits of strength training?

Strength training builds muscle mass, improves metabolism, enhances bone density, and supports joint stability.

Q. Can combining both improve weight management?

Yes. Aerobic exercise burns calories, while strength training builds muscle that increases resting metabolic rate. Together, they support sustainable weight management.

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.