Short on time but still want to exercise? Which option is the most cost-effective?

Invest a little time, regain a lot of health – choose wisely, and the results will exceed expectations.

The doctor believes that all of you, the readers, are probably familiar with the term... "Return on investment" หรือ ROI That's great, but did you know that the same concept applies to our health, especially when it comes to exercise?

Most patients who come to see a doctor don't deny that they know exercise is good, but they often say that... "No time." And the doctor understands perfectly, because in today's working world, time is a more valuable resource than money. Therefore, the question isn't, "...""Are you going to exercise?" But it is "What type of exercise is most effective in the shortest amount of time?"

In this article, we will answer that question. I believe that after reading this article, everyone will have practical guidelines that they can apply in real life.

First, let's get to know each other. Let's talk about the ROI of exercising first.

From an investor's point of view. "cost" The challenges of exercise are time, energy, and the risk of injury. “Rewards” It's about improved heart health, stronger muscles, stable blood sugar levels, a sharper mind, and a better mood. The question, then, is, which approach provides the highest ROI, especially when our primary cost is limited time?

A simple principle that doctors use with all their patients. The most worthwhile exercise must meet these three criteria.

1. It provides multiple health benefits simultaneously.
2. It takes less time, but the results are not significantly less.
3. It's practical for everyday life and doesn't require special equipment or a specific location.

If you're short on time, choose this one first.Strength training

Everyone often asks the doctor: "If you could only do one thing, what should it be?" The doctor's answer is... "Muscle strengthening training" หรือ "Resistance Training"

The reason is simple: we begin losing muscle mass from the age of 30 onwards, at a rate of approximately 3-5% per decade. Medically, this is called sarcopenia, and it's the root cause of many health problems in middle-aged and older adults.

Imagine that muscles can be compared to... “Provident Fund” The more you accumulate savings in your body now, the more reserves you'll have for old age. If you let them dwindle without investing more, it's like having money withdrawn from your account every month without any deposits.

What can muscles do for the body?

          – Controlling blood sugar. : Muscles are the organs that absorb the most glucose from the blood. The more muscle mass you have, the better it protects against diabetes.

          – Increases basal metabolism. Every kilogram of muscle burns an extra 13 calories a day, even while at rest. That's the "compound interest" that benefits your health.

          – Prevents osteoporosis. : Applying force against gravity stimulates bone mass formation, reducing the risk of future fractures.

          – Good for mental health. : Strength training can actually increase serotonin and endorphin levels, reducing stress and symptoms of depression.

How much time will it take?

Just 20-30 minutes, 2-3 times a week, is enough. You don't need to lift heavy weights at the gym. Bodyweight exercises like squats, lunges, push-ups, and planks are just as effective for beginners and can be done at home.

HIIT: A short workout technique with long-term results.

HIIT stands for High-Intensity Interval Training. It's a type of exercise that... "Short, intense moments interspersed with breaks." For example, run fast for 30 seconds, then walk slowly for 1 minute, alternating like this 20 times. The total time would be less than 25 minutes.

Some research suggests that 3 HIIT sessions per week yield cardiovascular fitness results nearly as good as 45-60 minute jogging 5 times per week. That means it takes less time but delivers comparable results. Sounds great, right?

What makes HIIT special is what scientists call EPOC (Excess Post-exercise Oxygen Consumption). "Results after exercise""Your body continues to burn more energy than normal for another 14-48 hours after exercise. It's like a stock that continuously pays dividends."

But no matter how good it sounds, HIIT isn't for everyone. Those with heart disease, high blood pressure, osteoarthritis, those who have never exercised before, or those who have stopped exercising in a long time should always consult a doctor first. And for those who want to start, begin at a low intensity and gradually increase it. Don't overdo it.

Pilates: An investment office workers shouldn't overlook.

When you think of Pilates, many people might picture women stretching out on mats in a luxurious studio or hanging from fancy machines, creating beautiful images for Instagram, right? But did you know that Pilates is actually one of the exercises most recommended by doctors for working people, especially those with chronic back pain, neck pain, or office syndrome?

Because Pilates is an exercise program that focuses on training. "Core of the body" This refers to the muscles surrounding the spine, abdomen, hips, etc. These muscles are considered the foundation that supports the entire body. If the core is weak, all movements will be unstable, and various aches and pains will follow.

To put it simply, if our body is a company, the core muscles are the "corporate governance structure." If the internal structure is good, all parties will function smoothly. But if the core is weak, no matter what kind of exercise you do, you'll be very prone to injury.

What benefits does Pilates offer us?

          – Strengthen the core: Strengthening the deep abdominal muscles, lower back, and hips reduces pressure on the spine and effectively relieves chronic back pain.

          – Adjust posture and balance: People who sit at a desk for long periods often develop hunched backs and rounded shoulders. Pilates helps to correct this body posture.

          – Increased flexibility: It helps muscles and joints move more freely, reducing the risk of injury from other types of exercise.

          – Reduces stress and improves sleep: Pilates breathing exercises and high-concentration movement significantly reduce the stress hormone cortisol.

How much time will it take?

Just 30-45 minutes of Pilates twice a week can yield noticeable results in 4-6 weeks. Even if you've never done it before or never exercised at all, you can start Pilates. There's no need to be afraid that you can't do it.

การเดิน Don't underestimate the seemingly insignificant.

When it comes to walking, many people might think it's too ordinary or too little. However, numerous studies provide evidence that walking 7,000-8,000 steps a day is significantly associated with a reduced mortality rate from all causes. More interesting than the number of steps is consistency. Walking every day consistently is better than exercising intensely once a week.

A tip recommended by doctors is to walk for 10-15 minutes after meals. This method effectively helps lower blood sugar levels after a meal, making it ideal for people at risk of diabetes or those wanting to control their weight. Plus, it doesn't require much time; you can even just walk around the office or a shopping mall.

What's worthwhile for "you" isn't for everyone.

What the doctor emphasizes to every patient is that the best exercise plan for you is the one that you choose. "It's achievable and sustainable." It's not a perfect plan in theory, but it's only feasible for a week, then stop.

If you enjoy swimming, it's better than forcing yourself to run in a park you dislike. If you prefer Pilates to weightlifting, start with Pilates, as it also helps build strength. We shouldn't torture ourselves to be healthy, because happiness and long-term health must always go hand in hand.

Ideally, however, exercise is like an investment; we should diversify our risk by creating a fitness portfolio that combines strength training, endurance training, and regular movement. This will yield better results than focusing on just one type of exercise.

The doctor has heard that... "The best time to start investing was 20 years ago. The second best time is today." This saying applies to health as well.

Your body is the most valuable asset you have, and exercise is like compound interest, accumulating positive results year after year. This includes better health, a sharper mind, and a better mood, all of which directly impact your quality of life.

Let's start simple, beginning today. Begin by walking for 10 minutes, and gradually increase the time. I believe you can do it, and once you start, you won't want to stop. I wish all my dear readers lasting good health.

Dr. Monthonlee Sutthitham
Rehabilitation Medicine Specialist
Thonburi Hospital

educational record

• Doctor of Medicine, Srinakharinwirot University, 2555
• Certificate of Rehabilitation Medicine, Khon Kaen University, 2558