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A general calculation to determine your target heart rate is 220 minus your age. Pixabay

With people being contained to their homes this year as well, one may consider stepping up your workout routine. Aerobic exercises are not only beneficial to build strong bones, improve muscle strength, endurance, and flexibility, but also to reduce the risk of heart disease, hypertension, stroke, diabetes, and some cancers.

The benefits go beyond physical with research suggesting that it may improve your thinking and memory in just six months. “Walking, running, bicycling, swimming, and cross country are a few popular aerobic activities. To get the most out of your aerobic exercise, flexibility and strength training exercise should be worked into your fitness routine,” says orthopedic sports surgeon Vonda Wright, MD, FAAOS.


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To strengthen your cardiovascular system, it is important to increase your heart rate for 20 to 60 minutes at your target heart rate each time you exercise. Exercising at your target heart rate ensures your body is exerting enough energy to reap the benefits. To accurately track how hard your body is working, calculate your target heart rate and track beats per minute. A general calculation to determine your target heart rate is 220 minus your age.


Exercising at your target heart rate ensures your body is exerting enough energy to reap the benefits. Pixabay

“The FITT principle of exercise is an effective guideline to follow for aerobic activity,” says Dr. Wright. “Standing for frequency, intensity, time, and type, the FITT principle can provide the building blocks for an optimal workout. No matter what you’re trying to achieve or how your goals change over time-toning up, improving strength, speed, or endurance, or losing weight-you can seamlessly apply the FITT Principle to stay on track. The key is to keep your heart rate steady and to exercise to your fitness level in order avoid injury.”

The American Academy of Orthopaedic Surgeons suggests these safety tips eliminate injury while taking part in aerobic activity.

Consult your doctor. If you have a pre-existing condition, are overweight, a smoker or haven’t been active in a while, consult with your physician before beginning a new exercise routine.


The FITT principle of exercise is an effective guideline to follow for aerobic activity. Pixabay

Wear appropriate shoes. When selecting a pair of running shoes, look for good shock absorption and construction that will provide stability and cushioning to the foot. Make sure that there is a thumbnail’s width between the end of the longest toe and the end of the shoe. Buy shoes at the end of the day when your foot is the largest.


Buy shoes at the end of the day when your foot is the largest. Pixabay

Warm-up and stretch. Warm-up with some easy calisthenics, such as jumping jacks. Continue with walking or light running for five minutes. Gentle stretching of the back, hamstrings can be helpful.

ALSO READ: Exercises To Recover From Covid

Cool down and stretch. Never skip stretching at the end. Stretching can help reduce muscle soreness and keep muscles long and flexible. Slowly and gently stretch after activity, holding each stretch for 30 seconds.

Hydrate. Even mild levels of dehydration can hurt athletic performance. If you have not had enough fluids, your body will not be able to effectively cool itself through sweat and evaporation. (IANS/JC)


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Delhi to get new QR-based driving livenses and registration certificates.

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As per a statement, the new driving licence will have an advanced microchip with features like Quick Response (QR) code and Near Field Communication (NFC). The new RC will have the owner's name printed on the front while the microchip and the QR code would be embedded at the back of the card.

The cards earlier had embedded chips, but chip reader machines were not available in the required quantity with both the Delhi Traffic Police and the Enforcement Wing of the Transport Department. Moreover, chips were designed and implemented by the states concerned, which resulted in difficulties in reading the chip and retrieving information, especially in case of defaulters.

"Now with the QR based smart card, this issue is resolved. This will enable unification in linking and validating one's information to smart cards with Sarathi and Vahan, the two web-based databases of all driving licenses and vehicle registrations," the release added.

The QR is also being implemented nationwide, the QR code reader is easily procurable and will do away with the requirement of any manual intervention altogether. The new cards will also allow two specific materials for their card manufacturing -- PolyVinyl Chloride or PVC, or PolyCarbonate which is slightly more expensive but more durable. (Card Size - 85.6mm x 54.02 mm; Thickness minimum 0.7 mm)

An October 2018 notification of the Ministry of Road Transport and Highways (MoRTH) had made changes to the Driving License and Registration Certificate. The new Smart card based DL and RC, will have chip based/ QR code based recognition system. At the same time, documents such as driving license or registration certificates in electronic formats on DigiLockers and mParivahan were also made valid in place of physical documents and treated at par with original documents.

The QR code also has an added advantage of acting as a safety feature on the smart card. The department will be able to retain records and penalties of the DL holder for up to 10 years on the VAHAN database as soon as a driver/ owner's Smart card is confiscated. The new DLs will also help the government in maintaining records of differently-abled drivers, any modifications made to the vehicles, emission standards and the person's declaration to donate organs. (IANS/JB)

Keywords: Delhi, Driving License, Registration License, Digitisation.