Fitness – an entity beyond weight loss

What is your idea about fitness? Are you striving for weight loss in order to keep yourself fit and healthy? Let me broaden your perspective about fitness so that you can take the best decision for yourself.

Fitness is a very extensive term which is much more than just following a homogenous exercise routine regularly. It is about being healthy from head to toe and inside out. It can be described as one’s competence to accomplish his daily grind with complete vigilance and abundant energy without unreasonable lethargy or exhaustion. It is never exclusively about hitting the gym and undergoing a strict diet routine to merely shed some extra kilos. Fitness is a collective state of a healthy mind and body both.

Components of fitness

Endurance – Relatable to stamina. Capability of an individual to perform a low intensity activity repetitively. It also encloses the cardiovascular health of a person.

Strength – Potentiality of a person to execute high intensity activity. It is directly proportional to the amount of weight one can lift.

Flexibility – It refers to the mobility or range of motion of joints and stretchability of muscles in varied positions. For example – bending down to touch your feet without arching your knees.

Balance – Ability of an individual to distribute body weight evenly in order to maintain correct upright posture steadily.

Core Muscle Strength – Core is the powerhouse of human body. A healthy and strong core supports the body efficiently and protects the body from various ailments.

If any of the above-mentioned components is left unaddressed, you have failed at your idea about fitness. Each of these has its own distinctive importance and relevance in life. While one maintains your stamina, other keeps your bones strong. All are strongly inter-related. Ideal fitness is achieved only when all are worked upon collectively.

As fitness is often masked by losing weight, different people adopt various practices to lose weight. Some engage themselves into physical exercise while others concentrate on diet alone.

  • People who choose diet plans without participating into any physical exercise end up with flabby muscles, loss of tone and generalised weakness.
  • On the contrary, exercising alone without maintaining a balanced and nutritious diet makes you weak internally.

All the elements of fitness need to be targeted upon in order to attain and maintain a fit body and mind. For an instance, solely running on the treadmill without involving into any strengthening exercise will increase your stamina but will adversely affect your knees due to lack of strength. Also, only being engaged into strengthening exercises and not performing any stretching activity before and after workout predisposes you to body pains and stiffness.

So, losing weight by targeting a single component is a myth. It can never deliver long term effects and will not be able sustain a completely healthy body.

To avoid this, you should consult a physiotherapist or an exercise expert for proper conditioning as well as strengthening of your body. A proper fitness protocol should be designed so that all the factors are addressed in a channelized manner.

7 Tips To Prevent Golfer’s Elbow

It is golf season!  Many of us look forward to this time of year for recreation and good times.  However, golf injuries such as “golfer’s elbow” can occur and are very painful.  Golfers elbow is also known as Medial epicondylitis or pitcher’s elbow.  It is a condition that causes pain where the tendons of your forearm muscles attach to the bony bump on the inside of your elbow.

When you use these elbow muscles repeatedly, small tears develop in the tendons. Over time, this leads to irritation which results in inflammation and pain where the tendon is attached to the bone.

Despite the name, this condition doesn’t just affect golfers. Any repetitive hand, wrist, or forearm motions can lead to golfer’s elbow.

The injury can occur from using the poor form or overdoing certain activities, such as:

  • Golf
  • Baseball and other throwing sports, such as football and javelin
  • Racquet sports, such as tennis
  • Weight training
  • Repeated twisting of the wrist

People in certain jobs may be more likely to develop it, such as:

  • Painters
  • Carpenters
  • Plumbers
  • Construction workers
  • Cooks
  • Assembly-line workers
  • Computer users
  • And more…

Common Symptoms of golfer’s elbow include:

  • Pain and tenderness. Usually felt on the inner side of your elbow, the pain sometimes extends along the inner side of your forearm or wrist. Pain typically worsens with repetitive wrist movements. The pain of golfer’s elbow can come on suddenly or gradually.
  • Stiffness. Your elbow may feel stiff and making a fist might hurt.
  • Weakness. You may have weakness in your hands and wrists.
  • Numbness or tingling. These sensations might radiate into one or more fingers — usually the ring and little fingers.

You can prevent this condition by doing the following:

  • Strengthen your forearm muscles. Use light weights or squeeze a tennis ball. Even simple exercises can help your muscles absorb the energy of sudden physical stress.
  • Stretch before and after your activity/game. Walk or jog for a few minutes to warm up your muscles. Then do gentle stretches before you begin your game Stretches at the end of the game/activity is also very important as it helps with decreasing soreness after strain full activity. Please talk to your physiotherapist to give you these stretches.
  • Correct your form. Whatever your sport, ask an instructor or your physiotherapist to check your form to avoid overload on muscles.
  • Use the right equipment. If you’re using older golfing irons, consider upgrading to lighter graphite clubs. If you play tennis, make sure your racket fits you. A racket with a small grip or a heavy head may increase the risk of elbow problems.
  • Lift properly. When lifting anything, including free weights, keep your wrist rigid and stable to reduce the force to your elbow.
  • Know when to rest. Try not to overuse your elbow. At the first sign of elbow pain, take a break. If you feel minor ache on the inner part of the elbow or forearm or weakening of the grip, if the soreness lasts more than 72 hours then please talk to your health professional before returning to the activity.
  • Stay hydrated: Always make sure that you are hydrated during the game.


It is important to rehab this injury by visiting a physiotherapist and following these recommendations:

  • Resting or pacing the activity which increases the symptom
  • ICE: Apply ice packs to your elbow for 15 to 20 minutes at a time, three to four times a day for several days. To protect your skin, wrap the ice packs in a thin towel. It might help to massage your inner elbow with ice for five minutes at a time, two to three times a day
  • Modalities: Your physiotherapist can use modalities like Ultrasound, Laser, IFC, etc. for pain relief and help with inflammation.
  • Stretching: Selective stretching will help you to maintain muscle flexibility and to decrease the chance of any future injury
  • Strengthening: it is important to strengthen your forearm and wrist muscle so that they can take the the strain you put during activity/game.
  • Guarding the part by brace or taping: a counterforce brace on your affected arm, which might reduce tendon and muscle strain
  • Posture education and maintenance during game or activity: Keeping proper posture during the activity/game can decrease the chances of injury significantly please talk to your physiotherapist regarding postural.
  • Gradual return to the activity: It is very important that you gradually return to activity/game as it gives time to your muscles to meet up with work demand.

Dr. Vikas Puri 

B.Sc., D.C, Toronto, Canada

President and Co-Founder of Intelligent Health Group.

Is Your Lifestyle Hurting You?

Parents are always telling their children to sit up straight, and not to slouch.  Good posture evokes a sense of confidence, youth, and beauty.  But did you know that studies show poor posture to be related to an increased incidence of disease and death?  It’s true!


Dr. Henry Winsor was the first to publish this kind of study.  He autopsied 50 cadavers and found 139 diseased organs.  Each of these organs was traced back via its nerve supply to a spinal curve distortion, most of these being minor spinal misalignments (also known as subluxations). 


More recently, Dr. Kado published a study in the Journal of Geriatrics that correlated accentuated mid-back curves with an increased death rate and increased incidence of heart disease.  


Posture is now the number one predictor of early onset of Alzheimer’s disease.  90% of the information to the brain every day comes from our posture.  In other words, the sense of where our body is in space called proprioception.  If this information is poor, caused by bad posture, our brain cells start dying at a rate of two square centimeters per year. 


These studies support long-standing chiropractic principles.  Our health is directly related to proper alignment and motion of the spine.  There are three parts of our spine, the neck (cervical), mid-back (thoracic), and low back (lumbar). The neck and low back have a reverse c-shape called a lordosis, while the mid-back has a c-shaped curve called a kyphosis.  These normal spinal curves must be maintained within normal ranges.  Poor posture is one of the things that alter the proper shape of our spine, leading to more strain and pressure on our spinal joints.  The result is irritation and pressure on spinal nerves as they exit the vertebral column, which creates a reduction in nerve flow and blood supply to the various organs where that nerve goes.  This leads to eventual dysfunction and disease.  Not only at the spinal level in the form of spinal decay leading to arthritis, but also at the vital organ level.  Any diseases may be linked to spinal subluxations.  For example, the most common postural faults occur at the upper back and base of the neck.  These areas connect neurologically with the heart and lungs.  Subluxations in these areas can lead to premature cardiopulmonary disease and death.


Poor posture has become an epidemic.  We are constantly sitting in front of our laptops and computers.  Sitting is thought to be the new “smoking”.  And “text neck”, caused by constantly looking down at our cell phones is leading to degenerative changes in our neck in young teens and adults today. 


Chiropractors are specially trained to correct postural distortions and remove nervous system interference before it leads to disease.  They perform computerized and other posture analysis along with x-rays and a thorough spinal examination to evaluate one’s posture.  They then perform specialized treatment, known as spinal adjustments, along with recommending exercises and orthopedic devices that begin to restore one’s natural posture.  As this happens, the amount of stress hormone in the body decreases, muscle tone improves and neurological improvements are noted.  As this happens, our overall health and vitality improve.


Preventative medicine is the best medicine.  Everyone should visit a chiropractor regularly for spinal “tune-ups”.  Maintenance prolongs life.    We do it for a car so why not for ourselves?  And remember, sit up straight, it could save your life!


Dr. Vikas Puri 

B.Sc., D.C, Toronto, Canada

President and Co-Founder of Intelligent Health Group.



Winters are around the corner, bringing relief from the scorching hot summers and leading towards this year’s festive season. The festive season starts with Dusshera & Diwali and continues till Christmas & New Year’s Eve. Most people have various events and activities to plan during this time which requires a lot of recreational work like cleaning the house, office, new decoration, etc. All these activities require a lot of physical work like lifting heavy bags, moving furniture, continuously moving upstairs and downstairs, etc. All these strenuous activities most of the times result in physical stress and end up in chronic aches and pains. These activities also make people prone to muscle injuries, joint pains, and physical wear and tear. Most people ignore the initial symptoms which result in chronic pain and injuries sometimes resulting in minor or major surgeries.

Orthocure Clinics provides a range of services in physiotherapy which not only answers to most of these problems but also advice on how to avoid such physical stress in day to day basis.  Our Physical Therapist Dr. Meenal Sharma talks about how cold weather impacts your joints and muscle pain and how to address it on a day to day basis. A snapshot of the interview with Dr. Meenal Sharma is provided below:


Is it common to feel aches and pains?

Dr. Meenal Sharma- First of all, to address aches and pain we need to focus more on the causes of such pains. One of the major causes of such pains is the wrong posture for carrying out day to day activity. Most of the people in winters are packed with a lot of woolen clothes and they tend to clench themselves to preserve heat. However it is important to preserve the heat but

on the other hand, most people don’t understand that with a lot of clothes, people also need to correct their posture for day to day activity. In general, we observe people in winter hunched, shoulder raised, forward head, chin jotting, which results in the tightening of muscles, leading to cramps and pain. With the cold weather kicking in people also get a bit lazy and forget to undertake their regular exercises, leading to increased inactiveness. Aches and Pains only hit people who are more sedentary and don’t carry a good posture.




How does this occur?

Dr. Meenal Sharma- In winters, our joints have less elasticity and the blood supply to our muscles is also less than regular because of the cold environment overall. Besides, inactiveness adds on to muscular weakness and poor posture. To address this we have to keep our body warm and bring a regular movement of joints so that blood supply can be improved. Also, we need to regularly stretch our body and do exercises- both flexibility and strength training.

 Can winters results in weakness of muscles?

Dr. Meenal Sharma – Definitely YES!! But not because of its cold weather, although it is due to increased inactiveness resulting in muscle weakening. The more the movement of the muscle/joints the less will be the problems!! So the idea is to KEEP MOVING!


What type of exercises are helpful?

Dr. Meenal Sharma – Staying active in general is helpful. The problem is when it aches we tend to avoid exercises and move as little as possible. But you can avoid it by exercising. You can do any form of exercise which can be as simple as


  • Going for a regular WALK,
  • Taking staircases most of the times,
  • Doing some YOGA especially at night which can ease aches and pains and help you sleep better and in general, It is gentle and relaxing.
  • Be sure to STRETCH. Stretches are good to keep you warmed up. Now its time to recall the winter posture which I talked about previously! We have to just do the opposite of that in our stretch regime. A SIMPLE TECHNIQUE- Pulling your body up, lengthening your back, pulling belly muscles in, squeezing your shoulder blades a little bit together to try and maintain better posture. Be in each position for some time and it results in stretching as well!
  • STRENGTH training has to be done 3 times a week to keep your muscles strong. In the winters when the world is hibernating our bodies still have to be ACTIVE. The stronger your body is the healthier it will be and more likely you will overcome winter aches and pains.
  • General mobility Exercises like pumping of ankle and foot, squeezing of hands and making a fist and opening It for better circulation.
  • DRINK more of lukewarm water.
  • Do HOT FOMENTATION twice a day or even can have a bath with Epsom salt hot water to rush that blood flow and soothe your muscles and joints.
  • In case of any swelling still, COLD PACKS are applicable.
  • EAT LIGHT but some days can be cheat days too! You can have chocolates, cakes, watch Netflix, sit back and enjoy winters too!!
  • If you want to stick to an exercise program that boosts strength, increases flexibility and gives you a cardio workout, you can’t beat SWIMMING. It’s easy on your joints and limbs and gives you a full-body workout and stretches out your body relieving aches and pains.


Do I need to see a Doctor?

Dr. Meenal Sharma – Do try exercising for at least 15-20 days and be active. If these home remedies aren’t helping and the pain persists, then don’t confuse it with normal winter aches and pain and SPEAK TO YOUR DOCTOR.



Dr. Meenal Sharma

Physiotherapy Head and Senior Spine Therapist


How MEDX Work On Core Muscle Strengthening.

As we are talking about muscle strengthening the first question that comes in mind is “what is muscle strengthening and what does it do for me”. Strengthening exercise is technically known as “progressive resistance “exercise.For the Strengthening exercise to be effective, the amount of weight lifted must be sufficient to exhaust the muscle within a 60 to 90 seconds window of time. A muscle is exhausted when it reaches a point where it is momentarily unable to move the weight.

Exhausting the muscle triggers the strengthening process, which occurs over the next couple of days as the muscle recovers.  As the muscle gets stronger, the weight must be progressively increased to accommodate the muscle’s new level of strength; thus, the name “progressive resistance”.

There is often confusion on the speed of movement for strengthening exercises, but the research has proven that slow, deliberate speed is required to strengthen the entire muscle. Physics dictates: the faster the weight is moved the more momentum is created, as momentum builds less work is required of the muscle, thus reducing your results.  Rapid weight lifting or jerking weight is also what causes injury when performing strengthening exercise. Eliminate the speed and injuries are eliminated. The slow movement has added the benefit of producing faster results.


MedX is the abbreviation for Medical Exercise. Disorders and functional impairment of the spine represent the most common and costly problems of modern health care plans. Approximately 60-80% of the population suffers from temporary problems associated with the spine, while 20-30% suffers chronically.

Under the direction of Michael Pollock, the former president of the “American College of Medicine” in Gainesville and Vert Mooney, MD from the University of California at San Diego, 14 teams were involved in the technical implementation of the computer-based diagnostic and therapeutic procedure of MedX. The results of this research project were remarkable. Almost all patients with back pain demonstrated weaker deep back extensor muscles than healthy people. The lumbar extensors are primarily responsible for the stability of the spine.


Highlights of the MEDX Machines:The load movement or “Strength Curve” of the muscle is precisely calculated. The muscle remains above the tension threshold throughout the entire motion, from full stretch to complete contraction. This prevents and corrects intramuscular imbalances.

A two-dimensional motion is performed. “Wrong” movements are almost impossible and therefore the risk of injury is close to zero.

The isolation of the targeted muscles is accomplished through the padding, supports, and structure of the machines. These features make it easier to achieve a cross-sectional stimulus

Training on the machines does not require any coordination. The movement does not have to be “learned” allowing the trainee to be “productive” from the beginning.

The training progress achieved with the machines represents pure strength gains, not a mixture of strength and coordination gains.


This is where Medx therapy is beneficial

First, the muscles are tested to reveal any functional deficits the patient may have. Next, a program is developed for therapy and the treatment is documented to measure effectiveness. To perform a functional analysis of the spinal muscles, the following prerequisites must be fulfilled:

  • Isolation of the lumbar extensor muscles by pelvic fixation
  • Elimination of gravitational pull on the body and upper body mass
  • Measurement of soft tissue tension and the net muscle force
  • Isometric testing over the entire range of motion (ROM)
  • Muscle fiber typing by exhaustion reaction This extensive diagnosis provides the basis for the patient’s treatment plan. MedX therapy aims to restore the function of the spinal column in areas of strength, agility, and endurance.


MedX spinal strength testing is indicated for patients who meet any one of the following conditions;

1)    Back pain that has lasted longer than four weeks,

2)    No longer responding to conventional treatment,

3)  Recurrent episodes of back pain/disability or chronic low back pain.

Why Good Posture Is Important In Pregnancy?

A good posture can be one of the very important contributions to a healthy pregnancy. Good posture is essential for good health. Proper posture and position can decrease low back and neck pain and fatigue. The wrong posture may not only lead to aches and pain but can lead to injury and harm to the baby.

Poor posture is very common during pregnancy as the baby grows abdominal muscles get stretched and leads to anterior pelvic tilt. Poor posture during pregnancy may cause pain even after the delivery. It is essential to maintain good posture throughout the pregnancy to ease body tension. A good posture will also aid the baby to establish into the proper birthing position.

Standing posture

  • Maintain the pelvic tilt, so that your lower back does not sway forward.
  • Chin tucked in. Ears should be in a straight line with your shoulders.
  • Avoid standing in one position for long durations.
  • Wear comfortable shoes, avoid high heels.
  • When doing any task where you are standing for a long time, such as ironing or doing dishes, put one foot up on a step stool or sit on a high stool. This will decrease the sagging of the spine.

Sitting posture

  • Always sit straight and your shoulders, back, and buttocks should touch the back of your chair.
  • Maintain the pelvic tilt and avoid slouching.
  • Sit into a chair so that the length of your thighs is supported by the chair.
  • The knee is in level with your hips.
  • Do not cross your legs that lead to a decrease in circulation.

Lying Posture

  • Best sleeping posture during pregnancy is sleeping on the side.
  • Place the pillow under your abdomen to get relief from back pain.
  • Pillow under abdomen will help to support the weight of the uterus.
  • Place a cushion or a pillow behind your back for support.
  • In case of heartburn during night propping your upper body with a pillow.

Pregnancy Exercises – Complete Guide And Types

Scared about labor? Does the fear of post-pregnancy weight bother you? Are you anxious about back pain related issues during pregnancy? We have got you covered with our complete guide on Pregnancy Exercises.

Pregnancy is all about 9 months of preparing to fall in love for a lifetime. Giving birth to a child is the most profound initiation of spirituality a woman can have. But along with that, it is a very stressful, annoying and challenging time for a mom to be. Firstly, as the baby grows, the muscles of your abdomen tend to lose strength. The weakening of the core, which is one of the most important parts of your body that holds the weight of the baby, gives rise to multiple problems like back pain, urinary leakage, pelvic pain and post-pregnancy sagging of the tummy. At the same time, pregnancy is the time to cradle all the structural, hormonal, emotional and behavioral changes in your body. As it is said that it’s not just the baby that grows, a lady grows into a mother as well. Making a few alterations in your daily routine can help you to have a smooth pregnancy.

Some people say that exercising during pregnancy especially abdominal strengthening is not safe for the baby. But there is no such proven theory which justifies the same. In fact, keeping up with the daily exercise routine is very beneficial and healthy for the mother as well as the baby. It has several advantages.

Advantages Of Abdominal Strengthening During Pregnancy

  • It helps to alleviate low back and pelvic pain
  • Improves blood circulation. Thus, prevents leg cramps and swelling
  • Avoid diastasis recti
  • Get back to the pre-pregnancy shape quicker

Secondly, breathing is something we barely notice. But it holds a very extensive role while you are expecting your little bundle of joy. Lungs always have a certain amount of air inside them known as the residual volume.

Advantages Of Breathing Exercises During Pregnancy

  • Helps you to stay calm with a feeling of refreshment.
  • During normal delivery or labor pain, deep breathing can amazingly lower anxiety and diminish tension during contractions.
  • Enhanced blood circulation and oxygen supply to the little one.

Now, that you know how important it is to exercise and practice effective breathing techniques in order to achieve desired results. You must be thinking how to get started and what all should be done. If you were engaged into some physical activity or any exercise routine before conceiving then you should definitely continue it but in moderation. High-intensity workouts should be avoided. Low impact aerobic activity combined with meditation and core strengthening is the best plan to follow.

Basic Core Strengthening Exercises During Pregnancy

Abdominal Bracing

Lie down straight on your back and tuck your tummy in engaging your core. Hold it for 5-10 seconds and relax.

Wood Chop – Combined Movement Strengthening

  • Engage the core.
  • Stand with shoulder-width apart with feet gripping the ground firmly.
  • Hold onto the ball with both hands. Squat down with weight equally distributed on both feet and make sure that the spine is kept neutral.
  • Stand up holding the ball and rotate your body towards the opposite side taking your arm diagonally upwards.
  • And repeat.

Bird Dog Exercise

  • Start with a quadruped position i.e. all four limbs in contact with the ground. Brace the core.
  • Raise one arm and give an extension to the opposite leg. Hold for 5-10 seconds and repeat on both sides
  • If you feel that you are not able to balance yourself properly while performing both the movements simultaneously, you can isolate both of them.


  • This is the safest and the most important exercise to be performed during pregnancy. It will help you to strengthen your core like no other exercise.
  • Start with the quadruped position. Keep your shoulders and elbows in alignment with hands shoulder-width apart.
  • Extend your hips and knees in order to bring your body in the plank position. Don’t hold your breath. Take deep breaths and try to hold this position according to your comfort but increase the hold time slowly and gradually.

Standing Crunches

  • Stand with feet wide and hands clasped at the back of your head.
  • Lift your leg and bring down your elbow diagonally making an attempt to touch your elbow with your knee
  • Repeat on the opposite side
  • Perform it for 10 – 15 times each side

Now, that you know the basic abdominal strengthening exercises to be performed during pregnancy. You should definitely take an expert opinion from a physiotherapist as pregnancy is different for everyone. A position that is safe and the best for one lady may be a complete ‘no-no‘ for the other.

Also, you should combine these exercises with normal walking or swimming along with deep breathing exercises.

Breathing exercises to be performed during pregnancy

Slow Deep Breathing

  • Relax. Concentrate on your breathing. Take a deep breath and relax.
  • Inhale(from the nose) and exhale (from your mouth). Make sure that the exhalation time is more than the inhalation time.
  • You should practice it in a way that if you are taking in air for 5 seconds your exhalation time should be more than 15 seconds.
  • It will not only help you to relax but also improve blood circulation and manage contractions during labor.

Breathing From Your Stomach

  • You can perform this exercise while lying down or sitting.
  • While you breathe in an attempt to enlarge your stomach with air and exhale.
  • You can also keep some light object over the tummy in order to make sure that you are doing the exercise properly. While you take in air the object should raise up and while you exhale the object should go down.

Breathing From The Chest

  • After a few minutes of breathing from the belly, you can start breathing with the chest. Instead of blowing your tummy, you need to concentrate more on expanding your chest, side to side and front and back.
  • You can perform this for a few minutes depending upon your comfort and it should be alternated with stomach breathing

All these exercises will help you to have a comparatively smooth and happy pregnancy. Once you have delivered and as soon as your little gem is handed over to you all the pains vanish away as the happiness of embracing your baby in your arms is above all the difficulties you faced.

But the ground reality strikes upon you after a few days or weeks, when you observe your sagging tummy and stretch marks. As I have already mentioned, that pregnancy is all about embracing all the changes as they are the footprints of your baby. You can deal with the post-pregnancy weight with a few exercises. You can start these exercises once the stitches have been removed in case of C – section and a few days after a normal vaginal birth.

Exercises To Be Performed After Pregnancy

Kegel’s Exercises

  • This exercise mainly focuses on strengthening your pelvic floor muscles.
  • Attempt to squeeze your anal muscles in a way that you are trying to avoid passing stool.
  • Hold it for 5-10 seconds and relax. Don’t hold your breath while performing this exercise.
  • You can do it while sitting or lying down.


  • Lie down straight on your back
  • Bend your knees with arms along the body and palms facing down
  • Lift your back up and hold for 5 – 10 seconds
  • Repeat it 5- 10 times
  • You can progress this exercise by lifting one leg while maintaining the same position.



As described above


  • Gaining upper body strength and tone is very important after pregnancy as babies can actually be very heavy.
  • Start with baby push-ups or modified push-ups and later you can accomplish complete full-fledged push-ups.

Exercises can really help tremendously to recoup after childbirth. Whenever you feel that your body is ready to start exercising, it should be kept in mind not to overdo it. It is good if you feel great after pregnancy but doesn’t neglect the fact that your body has undergone multiple changes and it is definitely not as strong as it used to be.

Go slow and achieve your targets patiently. Get back into shape the physio way.