Chennai's HIIT dance routine helps adolescent girls beat obesity: Why a new study has lessons in preventive health
Thirty-nine-year old Sujatha, a homemaker in Chennai, simply loves dancing to Prabhudeva's 'Vikkalu Vikkalu.' Inspired by her daughter, she doesn't miss this 10-minute dance workout based on High-Intensity Interval Training (HIIT) on Fridays. 'The fast calorie burns and a variety of stretches have improved my flexibility,' she says. Meanwhile, these short dance sessions have not only kept 15-year-old Sarah Michelle energetic despite long hours at school and coaching classes, they have also increased her muscle mass, lowered her appetite for junk food and improved her sleep.
A study has demonstrated the benefits of a new fitness routine called THANDAV, (Taking High-Intensity Interval Training [HIIT] And Dance to Adolescents for Victory over Non-communicable Diseases [NCDs]). This was devised by Dr Ranjith Anjana Mohan of the Madras Diabetes Research Foundation and first tested among 23 girls, aged between 10 and 17, to see if it could neutralise sedentary behaviour among school-going adolescents and improve their metabolism with a fun and crisp routine. Subjects reported that this short- burst activity was not only easy to fit into school schedules but could keep their weight in check.
To validate this finding further, she conducted trials across two schools in Chennai with 108 girls aged between 13 and 15. One school did the THANDAV while the other served as a control. Over a 12-week period, the girls in the THANDAV group could increase their daily step count by 1073 steps, reduce their body fat by 2% and improve muscle mass. Additionally, participants reported significant reductions in both systolic and diastolic blood pressure, along with a drop in resting heart rate by 3 bpm (beats per minute).
What is THANDAV?
This involves short bursts of intense activity followed by cooldown time — with dance moves set to popular songs from Bollywood, Mollywood and Tollywood. Doing this thrice a week for even 10 minutes gives you all the metabolic benefits of running 60 minutes a day every day of the week.
HIIT regimens have been proven to significantly reduce body fat mass, weight and improve cardiovascular fitness in both adults and adolescents. The 10-minute HIIT routine consists of four loops to be done on four hit tracks, including a two-minute high energy (80-90 per cent heart rate) to 30-second low cooldown (50-60 per cent heart rate) moves. The movements are choreographed in a simple and repetitive manner so that they can be done in a loop without much stress.
Takeaways from the study
'While we had seen weight loss before, this time the major takeaway was an increase in muscle mass, essential for foundational health that can prevent chronic illnesses in adult years. Besides, this intervention is easy to stick to and prevents childhood obesity and diabetes. It can be accommodated even between exam schedules when students tend to negotiate physical activity. That's why one in four teens is obese,' says Dr Anjana.
But what impressed her the most was this fitness routine resulted in positive behavioural changes in the girls. 'They reduced junk food intake, ate more at home, cut down their sitting hours by almost 200 minutes and increased the sleep duration by almost 47 minutes. The benefits of lifestyle correction at this age can cascade into adult years,' she adds.
Status of Type 2 diabetes among adolescents
According to study authors, Type 2 diabetes occurs at younger ages in Indians compared to Caucasians. In fact, adolescents make up 14.2% of Type 2 diabetics. That's why regular physical activity becomes even more important for Indian teens. Currently, around 25.2 per cent of adolescents do not meet moderate-to-vigorous physical activity guidelines, with urban residents (38%) and girls (29.3%) being less likely to be active. 'Girls have to face many cultural and societal barriers but this routine blends seamlessly into their lives. They can even do this at home,' says Dr Anjana.
The programme, which has already benefited over 10,000 women and girls since its launch in October 2023, has the potential to be scaled widely across schools and communities.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
6 hours ago
- Time of India
THIS Japanese walking technique is better than regular workout, here's how
Japanese walking, or Interval Walking Training (IWT), is gaining popularity as a fitness trend due to its impressive health benefits achieved with minimal time and equipment. Developed in Japan, this technique alternates between high and low-intensity walking intervals. Studies suggest IWT can lead to weight loss, lower blood pressure, and improved muscle strength, potentially contributing to longevity. Japanese walking, a new fitness trend, is making waves amongst fitness enthusiasts. What makes this fitness trend so popular? It has impressive health benefits with minimal time and equipment. Here's everything you need to know about Japanese walking technique. What is the Japanese walking technique? Developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University in Matsumoto, Japan, this walking method is based on structured intervals of fast and slow walking. Japanese interval walking, also known as Interval Walking Training (IWT) is a structured walking technique developed in Japan, which alternates between moderate to fast-pace walking in intervals. This technique alternates three minutes of high-intensity walking (done at a pace where talking is possible but challenging) with three minutes of low-intensity walking (where conversation remains comfortable). This six-minute cycle is then repeated for at least 30 minutes, four times per week. People also consider it a lighter version of high-intensity interval training (HIIT), because Japanese walking provides similar cardiovascular and fitness benefits without the strenuous demands associated with HIIT. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Kunststof kozijnen: wat 8 op de 10 huiseigenaren niet weten Kozijnen Experts Meer lezen Undo It's science-backed Most people walk incorrectly, leading to health issues, says sports scientist Joanna Hall. Scientific studies have backed the effectiveness of the Japanese walking technique. A 2007 study compared this method to standard lower-intensity continuous walking with a goal of 8,000 steps per day. And the findings were surprising. Participants in the Japanese walking group saw greater reductions in body weight and blood pressure than those in the continuous walking group. The ones in the Japanese group also experienced strengthening of leg, and improvement in overall physical fitness. 'High-intensity interval walking may protect against age-associated increases in blood pressure and decreases in thigh muscle strength and peak aerobic capacity,' the researchers concluded. Another long-term study found that the Japanese walking technique could be a protective strategy against the natural decline in fitness seen over time. 'IWT over 10 years protected against age-associated declines in physical fitness in older people, and the effect was partially preserved even if they dropped out on the way,' the researchers said. How to take care of your spine health as you age Though the research stops short of directly linking Japanese walking to increased lifespan, the associated health benefits, like better cardiovascular health and muscle strength, point to a potential role in longevity. It's not for everyone One of the biggest wins of Japanese walking is its simplicity. It requires no gym membership or equipment beyond a stopwatch and a suitable walking area. It also demands less daily time than many step-count goals, making it ideal for those with busy schedules. However, it may not be suitable for everyone. In the 2007 study, 22% of participants did not complete the Japanese walking program. By contrast, 17% dropped out of the standard 8,000-step walking plan. This suggests that despite its promising benefits, the method may not appeal to everyone. It's also important to note that step-based walking goals have their own proven benefits. Research suggests that people over 60 should aim for 6,000 to 8,000 steps daily, while younger adults should target 8,000 to 10,000 steps to promote longevity. So, should you jump on the bandwagon? Well, this really depends on your health and fitness goals. What really matters most is consistency, regardless of the method. One step to a healthier you—join Times Health+ Yoga and feel the change
Time of India
2 days ago
- Time of India
Unqualified doctor performed more than 50 cardiac procedures in now closed Faridabad centre
Chandigarh: A fake cardiologist allegedly performed more than 50 heart procedures at a now-defunct cardiac care centre in Haryana's Faridabad, exposing serious lapses in medical oversight and triggering a criminal investigation by the Anti-Corruption Bureau (ACB). Sources claimed that the impostor — referred to as a 'Munnabhai' doctor, in reference to the Bollywood character known for posing as a doctor fraudulently — was in fact a general medical practitioner. He is accused of faking the identity and registration number of a real cardiac specialist who shares the same name and practises in Faridabad. A private operator running the cardiac care centre had hired the bogus doctor under a public-private partnership (PPP) model at the civil hospital in Faridabad. Authorities concened say he began working at the centre in July 2023, and was involved in a growing number of procedures before the scandal came to light when several of his patients failed to recover and began returning for follow-ups — only to find that he had stopped showing up. Concerned attendants used the registration number he had been operating under, 28482, to contact the actual cardiologist, who held a different registration number, 2456, and had no connection with the centre. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Giao dịch vàng CFDs với mức chênh lệch giá thấp nhất IC Markets Đăng ký Undo Authorities have identified at least 50 patients, so far, as having undergone procedures by the impostor. Some have submitted complaints through the CM Window, the Haryana chief minister's grievance portal. The cardiac centre, which had scaled down operations already, was shut down formally in Feb under a health department action. Further scrutiny revealed that govt payments under public health schemes to the centre had been suspended previously due to earlier red flags. A company official associated with the group HR said: "We came to know about this through during the police investigation into some complaint. Police are yet to share their findings with us. Once we have those, we shall also lodge a formal complaint against the doctor. Rest, he was sacked upon failing to respond to our show-cause notices." Flatline of trust While Dr Manish Bansal, Haryana's director general of health services, declined to comment, Faridabad civil surgeon Dr Jayant Ahuja said the matter was under ACB investigation and pointed out that a private agency, not the health department, handled recruitment. The incident has raised serious concerns about medical credential verification and private sector accountability within public health partnerships in the country. MSID:: 121679281 413 | Get the latest lifestyle updates on Times of India, along with Eid wishes , messages , and quotes !
The Hindu
3 days ago
- The Hindu
Experts urge Centre to implement mandatory warning labels on packaged foods
A collective of public health experts, scientists, legal professionals, and consumer rights advocates on June 3, 2025 issued a renewed call to the Central government to adopt mandatory front-of-pack warning labels on food and beverage products high in fat, sugar, and salt (HFSS). The demand was made during a virtual press conference convened to launch a national Position Statement on Front-of-Pack Nutrition Labelling (FOPNL). The event, organised by the Nutrition Advocacy in Public Interest (NAPi), brought together more than 25 health and civil society organisations that have endorsed the Position Statement. The context for the conference was the Supreme Court's observation during a hearing in April 2025 on a public interest litigation concerning misleading food packaging and inadequate labelling practices. The Court noted that several widely consumed packaged food products, lacked clear front-of-pack information regarding their health risks. It directed the Food Safety and Standards Authority of India (FSSAI) to revise and finalise its pending 2022 draft regulation on FOPNL within a three-month timeframe. The Position Statement presented at the conference calls for the immediate implementation of interpretive warning labels on HFSS products to enable informed consumer choices and stem the growing tide of non-communicable diseases (NCDs) in India. K. Srinath Reddy, former president of the Public Health Foundation of India, highlighted the dangers of ultra-processed foods (UPFs), likening their health claims to the paradox of breathing polluted air. 'Saying ultra-processed food gives nutrients is like saying polluted air also gives oxygen,' he said. Speakers Arun Gupta, National Convener of NAPi, elaborated on India's regulatory delays and called for a policy that reflects global health standards. Chandrakant Lahariya of the Foundation for People-centric Health Systems, presented scientific findings from India, reiterating that HFSS foods are directly linked to the rise in lifestyle diseases. Diabetologist Banshi Saboo highlighted the alarming increase in diabetes and obesity, stating that consumer choices are heavily influenced by deceptive packaging and unregulated health claims. Ashim Sanyal, chief operating cfficer at VOICE( Voluntary Organisation in Interest of Consumer Education) addressed the issue of label literacy and the confusion caused by star-based or traffic light labelling systems, while senior advocates M.R. Rajendran Nair and Rajiv Shankar Dvivedi detailed the Supreme Court's observations in the ongoing PIL seeking stricter food labelling regulations. Call for WHO-alinged nutrient profiling model In India, a multi-state trial conducted in 2022 by the International Institute for Population Sciences (IIPS), Mumbai and CMR - NIN in India with over 2,800 participants showed that warning labels outperformed all other forms of labelling in enabling consumers to identify unhealthy products. A separate study by ICMR-NIN confirmed that brief exposure to such labels led to measurable changes in purchasing decisions. Speakers also discussed the Indian Nutrition Rating (INR), a star-based system proposed by the FSSAI, saying that it fails to alert consumers about health risks. Instead, they pointed out, it creates a 'health halo' around processed food products that should be avoided, not encouraged. Drawing on international examples, the panel referred to Chile's use of black octagonal warning labels that state 'High in Sugar,' 'High in Salt,' or 'High in Fat.' The introduction of these labels resulted in a 24 % drop in sugary beverage consumption within the first year of implementation. Mexico adopted similar warning labels after years of rising obesity. These systems are based on nutrient profiling models recommended by the WHO, and they have shown that clear, interpretive warnings are more effective than numeric or star-based labels in influencing consumer behaviour and industry practices. Crucially, the Statement calls for the Indian government to safeguard labelling laws from being weakened in international trade negotiations, such as the ongoing India–UK Free Trade Agreement.
