Hyderabad: Be it due to a lack of disciplined routine, overload of work, the stress of a deadline, or laziness, it seems like everyone is living a fast-paced life these days. Because of this, one eats or sleeps only when they have the time for it, and work for as long as they can. But, in the struggle to complete their deadlines, people have started ignoring the importance of health in their lifestyles.
Be it lack of nutrition in the diet or lack of activity required by the body, many small and big habits affect the physical health of people to a great extent. These habits can also sometimes cause pain in the joints, bones, and especially muscles for many people. Experts believe that in the last few years, a sedentary lifestyle is also largely responsible for increasing the cases of such problems in people of all ages.
Dr Sandhya Navani, a physiotherapist from Indore, Madhya Pradesh, reveals that nowadays problems like muscle strain and stiffness are commonly seen in people of all ages. These problems bother most people in the morning when a person wakes up with stiffness or pain in the muscles of their shoulders, waist, neck, or legs. Sometimes the problems get worse and the person finds it difficult to wake from bed or even follow their routine in the morning.
She explains that this type of problem doesn't need to be seen only in people suffering from any injury, disease or condition. Nowadays this problem can also be seen in a person who looks completely healthy. This problem is especially noticed more among people living in urban areas, or metro cities.
Dr Sandhya says that an unhealthy lifestyle is responsible to a large extent for the increase of such problems in common people. Nowadays, most people sleep late due to work or other reasons, and they wake up late or early according to their requirements or convenience. These people always complain about how lack of time has affected their eating or sleeping habits. They neither get the necessary sleep nor do they get the benefits from a nutritional diet. This has caused a deficiency of calcium, Vitamin D and other essential nutrients in many people.
When people sit or stand for long periods due to their jobs, study, or other work, when they keep their heads lowered for a long time due to work or looking at a screen instead of sitting and eating comfortably, they run or walk while eating, then their posture deteriorates, and staying in the same position for a longer time makes their muscles sore and stiff. This is visible in the muscles of the entire body, especially after waking up in the morning, without the required amount of rest.
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Dr Sandhya says that in today's era, the need for lifestyle correction has increased a lot. Lifestyle correction i.e. ensuring a healthy lifestyle and diet, a balanced and disciplined routine which contains exercise or any physical activity. She tells that it may not be possible for people to completely change their routine considering the need of today's era, but adopting some habits and starting the day with exercises may solve the problem of pain and stiffness in the morning. Some of these habits are as follows:
- Drink a glass of water every morning after waking up and keep drinking the required amount of water throughout the day.
- Plan your diet, so that you can take nutritious food at the right time. Along with fruits, vegetables and pulses, include dry fruits, seeds and liquids in your diet, which maintain energy in the body.
- If there is discomfort in the muscles while waking up in the morning, instead of sitting straight on the waist, stay on the bed for a few moments, then stretch your hands and feet a little, and then get up by turning to the side. This reduces the risk of muscle injury or strain.
- If you have to sit or stand continuously for a long period, take proper breaks in between for a few moments.
- Even during work, if you are feeling stiffness in the body, then such stretching exercises can be easily done while sitting or standing in the office.
- Take care of your posture while walking, standing or sitting.
- While working on a mobile or laptop, keep in mind that they should be in level with your eyes i.e. you should not work for a long time by bending your shoulders, neck or head forward.
- Practice at least 20-30 minutes of exercise or stretching every day.
- If you follow a busy routine, then it becomes even more important to exercise because it makes the muscles active and flexible and also gives energy to the body.
- Whatever exercises you do, make sure it is being done under the guidance of an instructor or only after learning it properly.
- If a person has any problem related to bones and muscles, any kind of disease or any medical condition, then before doing any kind of exercise, they must consult their trainer.
- If you couldn't sleep properly at night, then consider taking a short nap in break time for a few minutes.
Dr Sandhya says that if after waking up in the morning or even in normal conditions throughout the day if you experience, pain, stiffness or discomfort in muscles, joints or bones, you should consult a doctor.
