Latest news with #SunilRana
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!
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First Post
16-05-2025
- Health
- First Post
Climate change expanding dengue's reach? Why India's fight needs more than fogging
Climate change is expanding dengue's reach in India, with rising cases in new regions. Experts urge multi-sectoral strategies beyond fogging to control outbreaks. read more A new study shows that dengue and chikungunya could soon become endemic in Europe. Dengue fever is rapidly emerging as a major health concern across India, particularly during the monsoon and post-monsoon months from July to mid-November. Traditionally concentrated in certain regions, the disease is now spreading to new areas such as Nagaland and parts of Himachal Pradesh, with experts attributing this expansion largely to climate change. Data from the National Centre for Vector-Borne Disease Control (NCVBDC) under the Ministry of Health and Family Welfare reveals a sharp increase in dengue cases, from 28,066 in 2010 to over 2.89 lakh in 2023. Alarmingly, more than 16,000 cases have already been reported by March 2025, signaling an early and concerning rise this year. STORY CONTINUES BELOW THIS AD According to a study published in The Lancet, climate-sensitive diseases like dengue are likely to rise significantly, especially in South Asia, if countries do not act urgently. Northern Indian states like Jammu and Kashmir and Himachal Pradesh have started seeing regular outbreaks, a sign that the traditional 'dengue belt' is expanding. On a global scale, the World Health Organization (WHO) estimates that due to global warming, up to 4.7 billion people could be at risk of dengue infection by the end of this century, highlighting the pressing need for comprehensive preventive measures worldwide. Dengue is caused by a virus spread by Aedes mosquitoes, which thrive in warm, humid climates. As the climate changes, more parts of India are becoming suitable for mosquito breeding. Higher temperatures speed up mosquito breeding cycles and help the dengue virus multiply faster inside mosquitoes' bodies. Rainfall, flooding and even water storage during droughts create pools of stagnant water that serve as breeding grounds for mosquitoes, said Dr. Vikram Jeet Singh, Senior Consultant in Internal Medicine at Aakash Healthcare. Experts say India must take urgent steps to manage dengue in both the short and long term. In the short term, a multi-pronged strategy is essential. One of the most effective measures is the use of mosquito nets, window screens, and covers for water storage containers. When used consistently, these have been shown to significantly reduce mosquito bites and dengue transmission, said Dr. Sunil Rana, Associate Director and Head of Unit III, Internal Medicine, Asian Hospital. Also, biocontrol methods like introducing mosquito-eating fish into ponds and tanks have been successfully used in states like Andhra Pradesh to reduce mosquito populations without relying on chemical insecticides, Dr. Rana added. Dr Manisha Arora, Director - Internal Medicine at the CK Birla Hospital (Delhi) said 'Obviously, climate change worsens the problem by creating ideal breeding conditions through altered temperatures and irregular rainfall. Fogging alone won't solve dengue; we need a comprehensive strategy that addresses poor sanitation and infrastructure. Strengthening healthcare systems, improving surveillance and involving the community through public education are crucial. A holistic approach including eliminating stagnant water, using mosquito nets and larval control is essential to prevent and control the menace. STORY CONTINUES BELOW THIS AD Stronger partnerships between the government and the private sector can amplify the impact of control measures. Businesses can support community clean-up campaigns, fund public awareness drives, or help distribute low-cost mosquito control products, said Dr. Vineet Rao, Consultant - General Medicine, Jupiter Hospital, Baner (Pune). In remote and underserved areas with limited health infrastructure, mobile health clinics and ASHA workers can play a critical role in delivering services such as dengue testing and educating communities on prevention methods, he added. At a broader policy level, disaster response plans especially in flood-prone states like Assam and Bihar—should integrate mosquito control as a key priority. According to Dr Aakaar Kapoor, CEO and Lead Medical Advisor at City X-Ray and Scan Clinic, India should adopt Integrated Vector Management (IVM)—a coordinated approach that involves multiple sectors such as health, agriculture, urban planning, and the environment. While India's National Vector-Borne Disease Control Programme (NVBDCP) includes elements of IVM, more coordination and on-ground training are needed to make it fully effective. STORY CONTINUES BELOW THIS AD However, Dr. Praveen Gupta, Principal Director & Chief of Neurology, Fortis Hospital, emphasized that dengue's nationwide spread, amplified by climate change, brings not just fever but also serious neurological risks such as encephalitis, seizures, and Guillain-Barré syndrome. As cases surge year-round, early diagnosis and awareness are crucial. Beyond vector control and vaccines, safeguarding brain health demands urgent, coordinated, and informed public health action. Public health efforts must be supported by individuals, local communities, and government agencies alike. As India adapts to a changing climate, fighting dengue must become a top priority—not just for health, but for national development, said Dr. Vikram.
