Exercise For Young Adults

How can exercise and fitness change your health as a South Asian young adult? Find out with our physician-backed resources!

Why should I monitor my physical activity?

South Asians develop heart disease, type 2 diabetes, and metabolic syndrome at higher rates, younger ages, and lower body weights than many other groups.

Exercise is one of the most powerful and accessible tools for changing that! This page gives you simple breakdowns of the supplements, trends, and fitness questions your community is already talking about because you deserve information that was actually built for you.

Get informed. Get moving!

General Exercise Guidelines

South Asians typically need MORE than the recommended 150 minutes of physical activity per week
An ideal physical activity routine for South Asians is 60 mins per day, which includes 30 mins of moderate-intense cardiovascular exercise, 15 min of work-related activity, and 15 min of muscle strengthening.

Essential Fitness Components

A well-rounded fitness routine contains all three.

Aerobic

Raises your heart rate over time - walking, running, swimming, cycling
Reduces risk of cardiovascular disease, type 2 diabetes, and metabolic syndrome
AHA recommends at least 150 minutes of moderate intensity aerobic activity per week
Learn more here

Strength-Training

Works your muscles against resistance - weights, bands, or bodyweight
Builds muscle mass, supports bone density, and improves metabolic health
Adults should strength train at least 2x per week (CDC)

Flexibility

Stretching and movement that keeps your joints moving well
Improves posture and reduces muscle tension (Harvard Health)
Yoga, pilates, and stretching are some of the most well-studied practices (NIH)

Group Exercise Ideas

Working out with others makes it easier to stay consistent and have fun! Here are some easy ways to get moving with a community!

Recreational sport leagues - cricket, volleyball, basketball, badminton, etc. Click the following links to find a league in your city, or input your own location!
Group fitness classes - spin, yoga, pilates, HIIT
Running & walking clubs - Click here to find a run club near you!
South Asian fitness communities - search Facebook groups, Instagram, or Meetups in your city

Tracking Your Physical Activity

Tracking your workouts helps you stay accountable and see your progress over time! Here are some simple ways to get started:

Fitness apps - Click here for a list of some of the best fitness apps!
Wearable devices - Fitbit, Garmin, Apple Watch, etc. Click here for information on other options!
Apple Health & Google Fit - Click here for information about how to use Apple Health and here for how to use Google Fit.
Written logs - A simple notebook or spreadsheet is also a great way to track your progress! Click here for a PDF template of a tracker.

Current Fitness Trends: What you should know

Downloadable PDF guides breaking down today's biggest fitness and supplement trends, what they are, why they matter for South Asian health, and links to trusted resources to learn more.

GLP-1

GLP-1 PDF.pdf

Protein Powder

Protein Powder PDF.pdf

Creatine

Creatine PDF.pdf

Informational Video Repository

Short on time? No problem. The links below take you directly to physician-led videos regarding relevant topics!

Watch this video to learn more about why South Asians are at metabolic risk and the role of fitness culture.

Watch this video to learn more about total daily energy expenditure (TDEE).

Watch this video to learn more about yoga, breathwork, and building good habits.

Watch this video for a 15 minute full-body HIIT workout.

Watch this video to learn more about "ozempic face" and the mechanisms of GLP-1 weight loss drugs.

Watch this video to learn more about the protein content in eggs.

Watch this video to learn more about Japenese Interval Walking, a technique that helps boost heart health and burn fat.

Watch this video to learn more about simple exercise techniques that can be done to improve cardiovascular health.

Watch this video to learn more about Zone 2 training and how to calculate your Zone 2 range.

What this video to learn more about South Asian health patterns, suscepbility to disease, and the importance of taking action early.

Watch this video to learn more about protein powder, how it is marketed, and who it may be most beneficial for.

Watch this video to learn more about peptides and the discussion around their safety and regulation.

Watch this video to to learn more about creatine and its impact on muscle/strength, brain function, and debunking kidney-damage.

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