Assalamu alaikum bhaiyon o apuder. Ami Mymensingh e ekjon doctor hisebe kaj kori, ar fitness niye kichu kotha share korte chai ajke. Alhamdulillah, last 3 years dhore nijeke fit rakhte try korchi, ar ei journey te onek kichu shikhesi. Medical field e thaka mane stress ar irregular schedule, tai fitness maintain kora easy na, kintu impossible o na.
Prothom kotha holo, fitness mane sudhu gym kora na. Amar patients der majhe dekhsi, tara mone kore expensive gym membership na nile fit thaka jabe na. Eta completely vul dharona. Ami nijeo prothom dike free hand exercise diye start korechilam. Morning walk, push-ups, squats, ar stretching - ei basic gulo diye shuru korle oshubidha nei. Mymensingh er botanical garden e sobah beratam, fresh air ar halka exercise - eta mental health er jonno o khub bhalo. Inshallah, apnara o try korte paren.
Diet er bepar e bolte gele, amra Bangladeshi ra rice khub beshi khai, ar eta ekdom chere dite hobe - emon na. Portion control ta important. Ami nijeo bhat khai, kintu raat e kom khai ar vegetables beshi add kori. Ilish mach, dal, ar seasonal vegetables amader deshi khabar gulo actually khub healthy, jodi oil ar masala kom use kori. Cha khete gele dudh chini kom diye khaben, ar fast food jemon burger fries egulo occasional treat hisebe rakhben, daily habit na.
Sleep ar hydration niye amra aksar careless thaki. Amar hospital e night shift er por dekhsi, proper sleep na nile body recover korte pare na, metabolism slow hoye jay. Din e minimum 7-8 glass pani khawa dorkar, bKash diye pani er bottle order koren ba office e water bottle rakhen - jekhane jeibhabe comfortable. Grameenphone er health app gulo use korte paren tracking er jonno, onek free options ache.
Shesh kotha, consistency is key. Ekdin onek exercise kore next week kichu na kora - eta kono kaje asbe na. Chhoto chhoto steps niye agaben. Pathao diye jaoar bodole majhe majhe hete jan, lift er bodole stairs use koren. Mone rakhben, fit thaka mane 6-pack abs na, healthy ar active thaka. Apnader kono question thakle comment e janan, inshallah help korte try korbo. Bhalo thakben shobai!
Top comments (7)
mone pore gelo amar kotha bhai, ami o Mymensingh e software developer hisebe long hours e boshe boshe shorir kharap kore felsilam but ekhon dhire dhire workout routine banaitesi inshaAllah. tomar tips gula amar motivation barayse mashAllah.
Bhai apnar kotha shune amaro mone porlo, ami krishhok manush, mathe kaj kori shara din kintu tarpor o last year theke subah e ektu haata shuru korlam doctor er poramorshe - alhamdulillah akhon onek bhalo feel kori.
bhai apnar diet plan ta ektu share korben? doctor der schedule e meal prep kivabe manage koren?
Bhai shob fitness tips shobার jonno same vabe kaje ashe na, specially amra ja khai ar amader lifestyle ta completely different. Doctor hole o individual body type bujhe advice dile bhalo hoto.
Bhai apni doctor holeo sob fitness tips sobার jonno apply hobe na, amader silhet er dike weather ar lifestyle ekdom different tai ei routine follow kora koshtokor.
যাই হোক, মামা হঠাৎ মনে পড়ল কালকে জিমে গিয়ে পানি আনতে গিয়ে বোতলটাই হারায় ফেললাম আলহামদুলিল্লাহ শেষমেশ পাচ্ছিলাম।
Doctor bhai er tips onek helpful, ami nijeo night shift e kaj kori tai bujhi schedule maintain kora koto tough. Apnar meal prep idea ta try korbo, thanks for sharing!