The right amount of exercise for each week: Endocrinologist explains

The fight against lifestyle diseases begins with healthy lifestyle choices. Diabetes, high cholesterol, and hypertension are often the first warning signs that a person's choices need to change. They serve as early warning signals and should never be ignored. Dr Vincent Jose, an endocrinologist based in Palakkad, explains.

If diabetes is left uncontrolled, it can gradually damage every part of the body. Over time, it can lead to serious complications, including heart disease, stroke, and kidney disease. Managing these conditions depends on three key pillars: a balanced diet, regular exercise, and medication. Healthy eating and physical activity alone can go a long way in preventing these conditions or keeping them under control. However, once a disease develops, medication becomes an essential part of treatment.

Medicines should never be taken on the advice of unqualified practitioners or self-proclaimed experts on YouTube. The right treatment should always be based on the guidance of a qualified doctor with a recognised medical degree.

The right amount of exercise
Many people find it difficult to exercise every day because of their busy schedules. The American Diabetes Association recommends at least 150 minutes of moderate-intensity exercise each week. A leisurely stroll alone is not enough. Instead, choose activities such as brisk walking, jogging, cycling, or swimming to gain the full health benefits.

Depending on an individual's overall health, gym-based workouts may also be appropriate. Every joint and muscle in the body needs regular exercise. Resistance training, such as weightlifting and push-ups, helps build strength and improve overall fitness.

It is equally important to avoid sitting continuously for long periods. Make it a habit to get up and walk around at regular intervals. Choosing the stairs instead of the lift whenever possible is another effective way to stay physically active.

Diet
Healthy eating is about much more than cutting down on sugar in tea or reducing salt in meals. Your diet should match your daily activity level and calorie needs. Seek guidance from a doctor or a qualified dietitian before making major changes to your eating habits.

Avoid fried and deep-fried foods as much as possible. Fresh fruits, vegetables, dairy products, eggs, fish and skinless meat can all be included in a balanced diet under expert guidance. Eggs, in particular, are an excellent source of high-quality protein.

Medication
The need for medication and the correct dosage should always be decided by a doctor based on each patient's condition. Never change the dose or timing of your medicines on your own. One of the biggest mistakes patients make is altering or stopping medication based on occasional laboratory test results without first consulting their doctor.

The moment something goes wrong with our mobile phone, we take it to a repair shop without a second thought. Yet when it comes to our own health, many of us prefer to treat ourselves. Lifestyle diseases are influenced by factors such as heredity, but healthy eating and regular exercise can often reduce the need for medication. Medicines alone are not the answer. Lasting control comes from the right treatment, healthy habits and timely guidance from a qualified healthcare professional.