The health benefits of exercise and regular physical activity were outlined at Weill Cornell Medical College (WCMC-Q)’s “Ask the Expert” series held recently.

Dr Mohamud Verjee, associate professor of Family Medicine at WCMC-Q, gave the latest talk. He explained and demonstrated the best way to start and continue exercising for those who want to be physically active, keep healthy and maintain normal weight limits.

Dr Verjee said breakfast is the most important meal of the day as it kickstarts body metabolism and should not be missed. Studies have shown that eating a healthy breakfast can help the body burn 25% more calories throughout the day.

He pointed out that by eating complex carbohydrates in cereals like sugar-free muesli and wholegrain bread, and adding fresh fruit, natural laban or yoghurt, people can keep their energy levels up through the day, reducing the likelihood of fatigue.

Dr Verjee reminded the audience of the importance of warming up before exercising, to help lubricate joints and avoid muscular strains. Load-bearing exercises with light weights should be done first as this burns off excess carbohydrates, followed by flexibility exercises and rounding off with cardio, which burns off fat.

Pre-loading with water is vital and regular fluid intake during exercise activity is imperative. A serious lack of water during prolonged exercise can cause physical and mental disturbances, leading to loss of hand-eye co-ordination, confusion and increased risk of injury. Cooling down for about five minutes after a 30-minute period of exercise is firmly recommended for aerobic body action.

Dr Verjee reminded the audience that exercise and physical activity did not have to be a hardship. A cumulative 30 minutes each day, even if divided into three periods of 10 minutes each, will help people keep fit. Five days of activity in a week with two days off allows the body time to rest and recuperate. However, the important principle is to be regularly active.

The expert highlighted that exercise relieves and reduces depression. It also helps in not exceeding a normal BMI and developing diabetes is less likely, and the likelihood of a stroke is reduced as is heart disease and osteoporosis. A good night’s sleep is important and daily exercising improves its quality. The best time to exercise is in the morning after breakfast and the worst time late in the day.