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Rajat Chauhan

Rajat Chauhan is a Sports-Exercise Medicine doctor

Articles by Rajat Chauhan

The Art and Science of Fitness | A guide to running in the cold

Most people dread running in the cold. And when they do, they overdress and take shallow, rapid breaths. Here, I take you through the basics to help your run safely during the winter season

At all times, remember, the fear of something is worse than the adversity. Do these basics and you are good to go, no matter how inhospitable the conditions are. (Shutterstock)
Published on Jan 07, 2023 03:55 PM IST

The Art and Science of Fitness | From overcoming Injuries to Pursuing Adventure

Through determination and perseverance, it is possible to overcome injuries and continue living an active, adventurous life. Setbacks should not be allowed to stand in the way of pursuing our passions.

Dr Mark Steven Woolley. (Photo credit: UpSlope Productions)
Updated on Dec 17, 2022 08:41 PM IST

The Art and Science of Fitness | To optimise life, stop taking it for granted

Injuries are bound to happen, but they happen a lot more when we take things for granted. And when they do, besides being humble enough to learn from the incident, we must also have the right attitude. I share my experience

So, I've learnt my lesson. I’m literally and figuratively moving ahead one step at a time, keeping my eyes, ears and all other senses fully attentive, thankful for the gift of life. (Shutterstock)
Updated on Dec 10, 2022 03:56 PM IST

The Art and Science of Fitness | Running for empowerment

When young girls are taken out of playgrounds and forced into gendered family roles, they lose out on a lot more than the health benefits that come with sport and exercising, leading to long-term negative effects.

When young girls are taken out of playgrounds and forced into gendered family roles, they lose out on a lot more than the health benefits that come with sport and exercising, leading to long-term negative effects. (Ashly Gopalakrishnan)
Updated on Dec 03, 2022 12:04 PM IST

The Art and Science of Fitness | Can full ACL rupture be fixed without surgery?

Once thought as the only route to fix full ACL ruptures, surgery may no longer be the only way. A new study suggests that no surgical intervention may be needed for some, but it's still a 50/50 gamble. And the biggest player is not the ortho or the physio, it's the patient. Here's why

Once thought as the only route to fix full ACL ruptures, surgery may no longer be the only way. A new study suggests that no surgical intervention may be needed for some, but it's still a 50/50 gamble. And the biggest player is not the ortho or the physio, it's the patient. Here's why. (Shutterstock)
Published on Nov 26, 2022 06:19 PM IST

The Art and Science of Fitness | What the National Police Academy taught me

From marching and running to cycling and swimming, the National Police Academy trains future officers meticulously to ensure that they have the training, skills, and attributes necessary to be India's finest IPS officers. I got to witness this first-hand:

NPA Triathlon 2022.
Published on Nov 22, 2022 07:06 PM IST

The Art and Science of Fitness | Why, to jump higher, we must lower the bar

Conventional wisdom suggests that extraordinary targets are only limited to a chosen few. However, this isn't always true. Is there then no way for rookies to excel in life? Yes, for even the best champions were once novices who started small and then achieved great things.

La Ultra - The High. ((via Rajat Chauhan))
Updated on Nov 12, 2022 12:47 PM IST

The Art and Science of Fitness | Balance — the simple key to a healthy life

Good balance helps you perform better in every aspect of a healthy life. Here is how you can assess your ability to maintain your body's equilibrium, and how you can improve it.

When most of our time is spent only on one leg at a time, balance becomes very important. (Pixabay)
Published on Nov 07, 2022 05:46 PM IST

The Art and Science of fitness | Returning back safely to running and exercise

Exercise and sports are good for you, but how do you return safely to them after a break because of injury or sickness? Here's the best way:

Exercise and sports are good for you, but how do you return safely to them after a break because of injury or sickness? Here's the best way: (PTI)
Published on Oct 31, 2022 09:35 PM IST

The Art and Science of Fitness | The criticality of sleep to reboot our systems

Think of sleep as rebooting our “Central Processing Unit” to ensure greater productivity. When we haven’t had our 8-9 hours of sleep, the sleep debt keeps adding up, leading to injury and illness.

Lack of proper sleep leads to rise in Cortisol. This further leads to inflammation, breaking the proteins needed to keep the skin healthy.(Unsplash)
Published on Oct 15, 2022 09:57 PM IST

The Art and Science of Fitness | Do magic exercise hacks work?

Ever so often new research suggests how with the least amount of exercise, we can get the maximum returns. Then why is it that they don’t get adopted by the world? I explain with an example.

The soleus muscle is one of the two muscles that form the calf. (Shutterstock)
Published on Oct 09, 2022 03:45 PM IST

The Art and Science of Fitness | The role of exercise in treating depression

According to several studies, exercise can treat non-severe depression just as well as pharmacological interventions. However, this varies from person to person, with varied degrees of mental health issues. I weigh in with a few doctors:

It wasn't Covid-19 alone that caused this disaster in the mental health space. However, it brought to the surface the effect of isolation coupled with our overdependence on mobile phones. (Unsplash)
Published on Oct 01, 2022 05:59 PM IST

The Art and Science of Fitness | Can running or exercising kill you?

Do people, on rare occasions, die while exercising or running? Yes. Is that cause for worry? No. Doctors, professors, and yours truly tell you why:

Do people, on rare occasions, die while exercising or running? Yes. Is that cause for worry? No. Doctors, professors, and yours truly tell you why: (PTI File Photo)
Published on Sep 23, 2022 06:29 PM IST

The Art and Science of Fitness | For kids, a manual for resistance training

In the 1980s, young children could do 6-9 pull-ups on average. Today, not many kids can. Our children are weaker than any generation ever before. Here's a guide to get them to become stronger and more confident.

The major concern for me is that children and adolescents with low levels of muscular fitness tend to become weak adults. That’s why we need to introduce today’s youth to resistance training. (Shutterstock)
Published on Sep 16, 2022 06:42 PM IST

The Art and Science of Fitness | Is resistance training bad for kids?

Most parents, teachers, coaches, trainers and even health professionals think that resistance training during childhood and adolescence is unsafe, ineffective and unnecessary. This false narrative must change.

Most parents, teachers, coaches, trainers and even health professionals think that resistance training during childhood and adolescence is unsafe, ineffective and unnecessary. This false narrative must change. (Satish Bate/HT PHOTO/Representative Photo)
Published on Sep 09, 2022 07:49 PM IST

The Art and Science of Fitness | Decoding the facts behind the much-hyped HIIT

While both HIIT and HIT are all the craze right now, it is important to understand why people move the way they do and the psychology of movement, which makes people choose this form of exercise over others.

While both HIIT and HIT are all the craze right now, it is important to understand why people move the way they do and the psychology of movement, which makes people choose this form of exercise over others. (Shutterstock)
Updated on Sep 03, 2022 11:42 AM IST

The Art and Science of Fitness | Busting myths of exercising in the heat

We’ve been told not to drink cold water, pour it on our heads or sit in an air conditioned room right after a workout on a hot sunny day and that playing in the sun makes us stronger. Is that so?

When the body's temperature increases because of exercising, more so in hot and humid conditions, receptors (sensors) in the hypothalamus portion of the brain and also in the skin trigger a series of events that lead to sweating to cool the body down. (HT Gallery/Representative Image)
Published on Aug 19, 2022 08:43 PM IST

The Art and Science of Fitness | The do’s and don’ts of exercising on a hot day

On a hot summer day on a long slow run, my body began to heat up. Had I not known what to do in those circumstances, things could have taken a turn for the worse. Here's what I did.

The simple act of pouring cold water on your face and drinking ice cold water quickly sends blood flowing back to your core and maintains the crucial oxygen supply to your gut, heart and brain, reducing the body’s core temperature. (AP)
Updated on Aug 12, 2022 06:02 PM IST

How can you avoid a tragedy like the deaths at the China ultramarathon?

The writer, a runner, sports medicine doctor and ultramaraton organiser, on the inherent dangers of endurance races and the need for strict protocols.

Special Rescue workers carry a stretcher as they work at the site where extreme cold weather killed participants of a 100-km ultramarathon race in China(VIA REUTERS)
Published on May 25, 2021 08:56 AM IST
By, New Delhi

How to tackle common running injuries

Even though the commonest pain areas amongst runners are heels, shins, calf and hamstring muscles, knees, glutes (buttocks), and lower back areas, you need to think of yourself as a whole, not just that painful part.

Representative image(Getty Images/iStockphoto)
Updated on Nov 28, 2019 11:19 AM IST
New Delhi | By

Running helps you live before you die

Runners are more likely to live longer than non-runners and unlikely to succumb to the two dreaded disease families, namely heart conditions and cancers.

New Delhi, Nov 14 (ANI): Children taking part in 'Run For Children' marathon in New Delhi on Thursday(ANI)
Updated on Nov 16, 2019 08:43 AM IST

Life and running after surgery

It becomes important to have some sort of a plan to get back to being active rather than being head strong and leading to a permanent injury.

Representative image(Getty Images/iStockphoto)
Updated on Nov 12, 2019 02:36 PM IST
New Delhi | By

Ten tips if you want to start running

Get running with training tips, race calendars, coaching secrets, injury management advice and runner’s stories.

Representative image(Getty Images/iStockphoto)
Updated on Nov 08, 2019 02:46 PM IST
New Delhi | By

Running doesn’t cause knee arthritis, not running does

For those of you who still dream to run, here is your chance to make it happen.

Published on Apr 27, 2019 11:18 PM IST
New Delhi | By

After the daily hustle, spend time with family, it’s rejuvenating

Similar thoughts were shared by 41-year-old Shailaz Nag, a father of two lovely girls aged 13 and 5, who also happens to be the co-founder and MD of PayU India, a payment gateway company.

Representative photo(Ramesh Pathania / HT Photo)
Updated on Apr 13, 2019 10:33 PM IST

Opinion: When you run, just run, don’t think about running form

Not surprisingly, a recently published study in Journal of Sports Science found that consciously focusing on running movement while running makes them less efficient.

Image for representational purposes only(picture alliance via Getty Image)
Published on Nov 10, 2018 03:28 PM IST
Delhi | By

Opinion: Depression is real, running gives you self-worth

A recent WHO study has shown that in India 6.5% citizens suffer from serious mental disorders, including depression.

Image for representational purposes(picture alliance via Getty Image)
Updated on Oct 13, 2018 09:31 AM IST
New Delhi | By

Opinion: Run, not to runaway, but to discover yourself

The trick is not to aggressively fight depression but to let it be. The more you resist it, the stronger depression becomes as you engage more of yourself to tackle it. Just don’t feed it. You need to focus on things you like, in this case running.

Jason Reardon, this year’s 222 km category La Ultra - The High winner, who for four years was in the Commando Special Forces in the Australian Army
Published on Sep 08, 2018 08:57 AM IST
New Delhi | By

Failing to achieve every goal humbles you

When you fail, it definitely hurts but it also makes you realise how much harder you need to work. It also makes you aware that your opponent isn’t out there to let you just win.

Image for representational purposes only.(Satish Bate/HT Photo)
Published on Aug 18, 2018 08:43 AM IST

Be the change you want to see around you

Of course you can change the world, but it starts with changing yourself. By being a better you. By moving.

If you aren’t a good manager of your own self, how do you expect anyone else to do that for millions of other lives.(Getty Images/iStockphoto)
Updated on Jul 21, 2018 12:40 PM IST
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