Youth must embrace physical fitness as a lifestyle but with safe practices: Ludhiana Civil surgeon

By Admin

19 Aug, 2025

In recent years, India has witnessed a growing enthusiasm for fitness among the youth, with gyms, sports academies, and training centres flourishing in every city. While this is a welcome trend, health experts have raised concerns about the rising number of sudden health complications, particularly cardiac arrests, during intense workouts. Responding to this alarming trend, Ludhiana Civil Surgeon Dr. Ramandeep Kaur has issued a strong advisory urging young people to embrace fitness responsibly with safety as the foundation.

Mandatory Health Screening Before Workouts

To prevent unforeseen health risks, the Punjab Government has mandated medical screenings before beginning any intense exercise. These include ECG, blood pressure, blood sugar, and BMI checks. Individuals with pre-existing conditions such as hypertension, diabetes, asthma, or heart disease must consult a doctor before joining gym sessions or sports training. This step ensures that fitness journeys are tailored to an individual’s health profile rather than pushing the body into unsafe territory.

Safe Training Practices are Non-Negotiable

Dr. Kaur emphasised that every workout session must begin with a 10 to 15-minute warm-up and end with cool-down stretches. This not only prevents muscle stiffness but also reduces strain on the heart. She further directed that all exercises should be supervised by certified trainers to avoid injuries from unsafe lifting, improper techniques, or overexertion. Recovery is equally important, with at least one rest day per week and 7 to 8 hours of sleep being essential to protect both muscles and the heart.

Nutrition: The Backbone of Fitness

Exercise alone cannot guarantee good health without proper nutrition. Dr. Kaur recommended a balanced diet rich in whole grains, fresh fruits, vegetables, pulses, nuts, and lean proteins. Hydration is crucial, with 2 to 3 litres of water intake advised daily. Pre-workout meals like bananas or oats, and a mix of protein and carbohydrates post-workout, can enhance performance and recovery. She issued strict warnings against steroids, unregulated supplements, and junk food, which pose long-term health hazards.

Special Guidance for Lactating Mothers

Recognising the specific needs of lactating mothers engaging in physical fitness, Dr. Kaur advised an additional intake of 500 calories per day, along with high hydration and foods rich in calcium and iron. Milk, curd, leafy greens, ragi, sesame seeds, and dates were recommended. Heavy workouts, crash diets, and weight-loss supplements without medical guidance were strongly discouraged for this group.

Hygiene and Safety in Fitness Centres

Another vital aspect highlighted in the advisory is hygiene. Gyms and academies must regularly sanitise equipment, while members should use personal towels, bottles, and shoes. This not only prevents infections but also creates a safer training environment.

Mass Awareness Campaigns

To ensure that these crucial safety practices reach the wider public, the Punjab Health Department’s mass media wing will be running awareness campaigns through newspapers, television, radio, and digital platforms. Gyms, schools, and sports academies across the state will also be roped in to spread the message.

Fitness as a Lifestyle, But With Care

“Our youth must embrace fitness as a lifestyle, but in a responsible way. Medical fitness tests, safe training practices, and proper nutrition are equally important as exercise,” Dr. Kaur said. Her message is clear fitness should not be about reckless pursuit of quick results, but about long-term well-being, balanced routines, and sustainable health.