In the digital age, as a sedentary lifestyle becomes popular, the risk of musculoskeletal injury is increasing significantly. Regular exercise is not only key to maintaining health but also plays an important role in preventing both acute and chronic injuries. This is the affirmation of Dr. Paneendra S., an Orthopedic surgeon in India, in an interview with the health website Health Shots in 2025.
The habit of working at a standstill for many hours, especially in the age of remote work, has a clear impact on posture, the lumbar and joint area. Lack of exercise will weaken or strengthen the glutes, hips, shoulders and ligaments, leading to pain and the risk of injury, warns Dr. Paneendra.
He emphasized that an active lifestyle will help the body adapt better to physical pressure, supporting faster recovery from injury than people who are less active. Flexible muscles and joints are lubricated to help reduce friction and mechanical pressure on the skeletal system, thereby enhancing the ability to prevent injury.
Warm-up and cool: Can't miss
An effective exercise program always begins with warm-up movements to activate muscles, increase circulation and prepare the motor system. For example, leg swings, arm swings or light cardio exercises. At the end of the exercise, "cooling" including stretching, deep breathing and slow movement will help reduce pain, limit the risk of muscle tearing and support the body's recovery.
S ignoring the steps of muscle warm-up and stretching will make the body susceptible to accumulation damage, especially soft tissue injuries such as tendons and ligaments, warns Dr. Paneendra.
Strength training and balance, joint protection and fall prevention
Strength training such as squats, lunge or resistance band exercises not only helps increase muscle but also strengthens ligaments and tendons, thereby reducing pressure on joints. These exercises also help improve balance, a particularly important factor for the elderly, to prevent falls and fractures.
In addition, strengthening the core muscle group is also essential to protect the spine, reducing unnecessary stress on surrounding muscles and joints. A strong core acts as a natural shock-reducing mechanism, ensuring more stability and safety for every movement.
Gentle stretching and exercise should be done daily. By maintaining mobility and paying attention to mobility limitations, we can reduce dysfunction and prevent more serious injuries, Dr. Paneendra recommends.
