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Hindustan Times
22-05-2025
- Health
- Hindustan Times
Japanese walking: 30-min trick to fitness?
We all know walking is good for us — our smartwatches serve reminders about 10,000 times a day! But what if there was a smarter, science-backed method to hail its benefits? Enter the Interval Walking Technique (IWT). Created by Japanese exercise physiologist Dr Hiroshi Nose, this routine has turned the humble activity of walking into a supercharged method of reclaiming health! In fact, experts are suggesting that it might just be more efficient than clocking 10,000 steps a day — also a Japanese invention. Japanese interval walking aka IWT is a simple 30-minute routine of alternating slow and fast walking every three to five minutes. Designed to elevate the heart rate during the brisk intervals and recover during the slower phases, it helps prevent overexertion and joint pressure. Begin with a three to five-minute warm-up walk at an easy pace. Once warmed up, pick up the pace for a brisk walk or light jogging, measuring your breath as you go. After three minutes, pace yourself for a slower stroll, focusing on your breath pattern for the next three minutes. Switch again after three minutes. Repeat five times throughout the 30 minutes. Before ending the workout, set aside two to three minutes to cool down with a slow walk. And voilà! You're on your way to a fitter heart, stronger legs, and a better life. Several experts have suggested that IWT is actually more beneficial than the daily target of achieving 10,000 steps. 'While walking 10,000 steps a day is a popular goal, the Interval Walking Technique can be more effective because it focuses not just on quantity but also intensity. The alternation between fast bursts and slower walks pushes your heart rate higher, boosts metabolism, and improves fitness faster,' says Dr Sunil Rana. The best part about this trend is the fact that it can be practised at any place without equipment. All you need is 30 minutes and a trusty pair of comfortable shoes. This technique also offers numerous health benefits. 'Brisk walking helps elevate the heart rate to a moderate level — essential for cardiovascular fitness and long-term heart health,' informs Dr Ashish Agarwal. Walking fast for short bursts makes the heart beat faster, get fitter, and improves overall blood flow. 'Alternating between speeds raises the metabolic rate more effectively than regular walking, helping burn more calories and improve fat oxidation,' explains Dr Sukriti Bhalla from Aakash Healthcare. This routine elevates your metabolism and fat burning as compared to hours of slow-paced activity, helping you not only lose but also keep the extra weight off. Dr Sunil Rana from Asian Hospital shares, 'Japanese interval walking improves blood pressure and helps regulate blood sugar levels, which can reduce the risk of diabetes and stroke.' The seemingly gentle regimen helps the body make endorphins aka happy chemicals! This 'improves mood and sleep quality', promoting less stress and better sleep, says Dr Rana. Regular IWT practitioners experience better thigh muscles, aerobic power, and alleviation of lifestyle diseases — enough to make them feel younger, fitter, and healthier. Unlike high-impact activities like running or sports, IWT is easy on the joints, making it suitable for people of all ages and fitness levels. All one must gather is a willingness to walk with purpose!
Hindustan Times
14-05-2025
- Health
- Hindustan Times
#Telephobia: Why Gen Z finds phone calls stressful
When 21-year-old Shweta Kaushik from Chandigarh sees her phone light up with a call, she freezes. 'Even if it's just the dentist, I wait for it to stop and then text them,' she says, adding, 'I feel unprepared.' Like Shweta, many young adults feel a deep discomfort when it comes to making calls. This unease is known as 'telephobia' — a fear of phone calls — and is common among tech-savvy Gen Z, born between the late 1990s and the early 2010s. Talk around this phenomenon went viral after content creator Uptin Saidii (235k followers) in an interview with CNBC claimed that nearly 75% of Gen Z avoid phone calls. The reel, now at over 2 million views, struck a chord — comments flooded in with users agreeing, calling phone calls intrusive and even panic-inducing. The creator explains that Gen Z isn't averse to phone calls, as long as it's with someone familiar, like friends or family. The anxiety arises when calls are unexpected, from unknown numbers or bosses.'Phone interviews, in particular, are intimidating for students,' Uptin noted in the video. 'They've never really had a chance to practise how to speak on the phone, especially in professional scenarios.' The pandemic brought face-to-face conversations to a standstill, making texts, DMs and voice messages the norm. Where phone calls demand instant reactions, the other forms of communication allow time to pause, think, and carefully craft replies. 'Gen Z has grown up with fast, visual, and controlled communication,' says Dr Minakshi Manchanda, associate director of psychiatry at Asian Hospital, adding, 'Phone calls demand real-time emotional energy, which many of them have not developed comfort with.' Add to that the barrage of notifications and digital distractions that exacerbate anxiety, making it more challenging to engage in meaningful conversations without fear of miscommunication or judgement. 'Technology has not just created endless ways to connect but also constant interruptions,' says Dr Praveen Gupta, principal director of neurology at Fortis Hospital. 'For many, avoiding phone calls is a way to protect their mental space and reduce social pressure,' he adds. Some institutions are already stepping in to help. In the UK, Nottingham College has introduced dedicated classes where students learn how to make phone calls and improve phone etiquette. The sessions include role-playing scenarios like placing calls to local shops or restaurants. The University of Southern California (US) even offers a 'phone etiquette module.' To manage phone anxiety, mental health experts recommend cognitive behavioural therapy, exposure exercises, and even group sessions to gradually build confidence and reduce discomfort. At an individual level, start by making short calls to people you trust, such as a sibling or a close friend. Keep the conversation brief and informal to ease into the process. Another helpful tip is to write down what you want to say before making a call. Whether it's booking an appointment or asking a question, having a short script in hand can make you feel more prepared. Voice notes are another gentle way to get used to hearing your own voice and expressing thoughts out loud. This builds comfort without the pressure of responding in real time. Setting boundaries is also essential. If texting works better for everyday chats, it's okay to communicate that preference. Save phone calls for situations where they are necessary or more effective.
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First Post
06-05-2025
- Health
- First Post
India's asthma crisis: 34 million affected, experts call for early screening and tech-driven solutions
India reportedly has the highest asthma-related deaths in the world, accounting for nearly 46% of them. With over 34 million Indians suffering from asthma, experts called for early screening, tech-led care. Read here read more India is grappling with a critical respiratory health crisis, home to over 34 million asthma patients and accounting for nearly half of the world's asthma-related deaths. With 13% of the global asthma burden, the country records the highest asthma mortality rate, contributing to a staggering 46% of global fatalities. Experts attribute these alarming statistics to a dangerous cocktail of widespread misinformation, poor disease management and limited access to healthcare, leaving millions gasping for breath and answers. STORY CONTINUES BELOW THIS AD Pulmonologists warn that delayed diagnoses, inadequate treatment adherence and environmental factors like worsening air pollution are turning a manageable condition into a death sentence for many. They called for immediate nationwide interventions, including early screening programs and technology-driven care solutions. Without urgent action, India's asthma epidemic threatens to spiral further overwhelming hospitals and families alike. Worsening air quality in many Indian cities has further exacerbated the problem. 'Pollution not only triggers asthma attacks but also worsens symptoms for those already living with the condition,' said Dr. Vikramjeet Singh, Senior Consultant, Internal Medicine, Aakash Healthcare. 'Asthma attacks can be life-threatening, and timely management is critical to ensure patients lead a normal life.' Yet myths and misconceptions continue to hamper asthma care. Many still believe asthma only affects children or that those with the condition should avoid exercise. 'In reality, regular physical activity helps most asthma patients by improving lung function and overall health,' said Dr. Sushrut Ganpule, Consultant – Chest Medicine, Jupiter Hospital, Pune. He added that early recognition of warning signs and adherence to a personalised asthma action plan can be lifesaving. Dr. Manav Manchanda, Director & Head – Respiratory Critical Care & Sleep Medicine, Asian Hospital, noted that many Indians remain undiagnosed or misdiagnosed. 'Early screening is one of the most effective ways to reduce the asthma burden. In regions with limited healthcare access, mobile-based screening tools could be a game-changer,' he said. STORY CONTINUES BELOW THIS AD On World Asthma Day, observed under the theme 'Make Inhaled Treatments Accessible for All', medical professionals are urging policymakers to prioritise access to inhaled medications. Dr. Aakaar Kapoor, CEO and Lead Medical Advisor, City X-Ray and Scan Clinic, added, 'More than just symptom control, the focus must be on preventing asthma attacks through a combination of early screening, digital tools, and patient education.' Importantly, specialists point out that India's respiratory disease burden is not limited to asthma. Chronic Obstructive Pulmonary Disease (COPD), often linked to long-term exposure to cigarette smoke, biomass fuel, and air pollution, is also rising. 'COPD is a long-term lung condition where breathing becomes difficult and exhausting,' said Dr. Prashant Saxena, Senior Director & Unit Head, Pulmonology and Sleep Medicine, Fortis Memorial Research Institute, Gurugram. 'It includes conditions like chronic bronchitis and emphysema and shares common risk factors with asthma, including pollution and poor air quality, both of which are rampant in India.' STORY CONTINUES BELOW THIS AD Dr. Saxena emphasized that managing COPD, much like asthma, requires more than medication. 'It involves lifestyle changes, breathing exercises, vaccination against respiratory infections, and emotional support. With the right treatment and habits, patients can continue to live fully—one breath at a time.' As India faces a dual challenge of high asthma and COPD prevalence, experts stress the need for a unified national respiratory health strategy, focused on early diagnosis, preventive care, pollution control, and widespread accessibility of treatment.
