I am a private employee in Thimphu and I don’t get time for any kind of exercises because of my working schedules. I’m 26 years old and I weigh 69 kg. I am worried that I’m constantly putting weight. What should I do?

– Dorji Tashi

Dear Dorji,

I have answered almost the same question earlier, where I went on a rant that “no time” is just an excuse, and more so about priorities, and so on and so forth.

But this time I choose to buy into your school of thought.

So for individuals like you this is what I would recommend.

1. Walk: Thimphu and most of our big towns on Bhutan are walk friendly, traffic and congestion is low, weather is complimentary too, so walking to and from work will already contribute plenty to your health.

Waking has a host of endless health benefits and above it’s totally free of cost!

Tip of the week:

“No excuse will ever be valid enough to ignore consistent exercise”

2. Invest in buying home full body workout videos in a hard copy or online, there are hundreds of them available for free, just find what you like, play it and follow thorough, just 15- 30 minutes two times a week can go a long way in burning fat and strengthening your cardiovascular health.

3. Invest in a pair of dumbbells:

A small investment can go a long way, there are endless number of exercise that can be done to strengthen every muscle in the body using a pair of dumbbell.

4. Learn to stretch:

After any form of exercise or sport, finishing of the workout with static stretches (stretch and hold) can help to enhance flexibility and prevent injury, if you do not invest time in stretching, the muscle loses it’s elasticity gradually, leading to imminent pain and injury, when your muscle is put in a position to stretch, example whilst bracing a fall.

So after all this if you still feel it’s not possible for you to train, than I am afraid a rude and expensive awakening is heading fast and hard your way! Time to wake up and make your call.

In the words of his holiness the Dalai Lama “the mind is only as healthy as the body”. Our body is our “vehicle” that we need, depend and use to travel and experience various destinations of our mind and spirit.

Tshering Dorji (three times Mr Bhutan winner), is a certified fitness trainer and specialist in performance nutrition


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