Cardiologist endorses daily strength training

The Indian Express published a May 13 article built around cardiologist Dr Sanjay Bhojraj’s day-long routine for reducing what he described as sedentary damage. The piece said Bhojraj, a longevity medicine physician and board-certified interventional cardiologist, framed repeated daily movement — not occasional bursts of exercise — as a practical way to support heart health, glucose control and metabolism. His routine ran from 7 a.m. to 9 p.m. and paired exercise with food, sunlight and sleep habits. The article cited a recent Instagram post in which Bhojraj laid out the approach as a realistic schedule rather than an extreme wellness plan. ### What did Dr Sanjay Bhojraj say a modern workday does to the body? Dr Sanjay Bhojraj said long hours of sitting, heavy caffeine use, late-night emails, poor sleep and irregular eating are among the daily stressors working against cardiovascular health. In the Indian Express article, he said, “Your heart does not love the modern workday,” and described modern routines as sending the body in the wrong direction over the course of a day. (indianexpress.com) The May 13 report said Bhojraj did not present a single workout as the answer. Instead, the article said he focused on small, repeatable habits spread across the day, arguing that disease risk is shaped by consistent signals to the body rather than by isolated hard efforts. ### Why was movement after meals a central part of the routine? (indianexpress.com) The Indian Express article said Bhojraj highlighted brief movement after meals as one of the simplest parts of the plan. He said even a short walk after lunch can help glucose control and circulation, and the article quoted him saying, “Even 10 minutes matters.” The same report said Bhojraj called post-meal movement “one of the most underrated habits” for glucose control, circulation and breaking up prolonged desk time. (indianexpress.com) That framing placed micro-movements and low-to-moderate exercise at the center of the routine, rather than treating them as optional add-ons. ### What kinds of exercise did he recommend by evening? (indianexpress.com) In the evening, Bhojraj recommended gentler but continued movement, according to the Indian Express report. The article said he pointed readers to yoga, weight training or playing with children instead of defaulting to more sitting once work ends. The report presented that advice as part of a longer daily rhythm: movement in the morning, movement after meals and movement again later in the day. (indianexpress.com) The emphasis was on exercise that can be repeated regularly, with weight training included as one of the tools in that pattern. ### What else did the routine include besides exercise? (indianexpress.com) Morning sunlight was one of the first steps in Bhojraj’s schedule. The article said he advised people to get daylight exposure before checking their phones, and paired that with a protein-rich breakfast such as eggs, Greek yogurt or a protein smoothie to help stabilize blood sugar and support the nervous system. (indianexpress.com) Sleep also appeared as part of the routine’s structure. The Indian Express article tied Bhojraj’s advice on evening movement to the broader goal of avoiding late-day habits that can compound stress, poor recovery and metabolic strain. ### How should readers understand the article’s main claim? The May 13 article was a reported account of Bhojraj’s published routine and his stated reasoning for it. (indianexpress.com) It did not present a new clinical trial or formal treatment guideline; it presented one cardiologist’s practical schedule for lowering disease risk through repeated movement, food timing, sunlight exposure and rest. The Indian Express included a disclaimer telling readers to consult a health practitioner before starting any routine. The next concrete place to find the recommendations is the newspaper’s May 13, 2026 health report and the Instagram post by Dr Sanjay Bhojraj that the article said it was based on. (indianexpress.com)