Post by : Saif
Al-Najjar
For many women on a weight loss journey, a common pitfall is overemphasizing workouts such as running, cycling, and weightlifting while neglecting crucial stability exercises. Dr. Malhar Ganla, an expert in obesity and diabetes management, emphasizes that establishing stability is essential before moving on to mobility or strength training.
In an Instagram video posted on October 10, Dr. Ganla cautioned that bypassing stability work can result in discomfort in the knees, hips, and back. He advised that women with a greater percentage of body fat should prioritize strengthening their joints and muscles to ensure balance.
Many women instinctively begin with walking, swimming, or intense workouts to quickly burn calories. “You might hit the gym, lift weights, and feel productive—but still, results may elude you,” he explained.
Dr. Ganla elaborated on this issue, pointing out that by age 50, up to 40% of a woman’s body composition may consist of fat. This excess fat can lead to what he terms an “obesity sway,” resulting in uneven movement patterns due to insufficient strength in the muscles and joints.
Such imbalances can shift the center of gravity, prompting ligaments—tissues that stabilize joints—to exert more effort to maintain balance. This increased strain can lead to discomfort in the knees, ankles, and lower back, potentially resulting in early arthritis over time.
Dr. Ganla advised women to incorporate basic exercises that enhance balance and control before diving into more intense workouts. “Stability should precede mobility,” he stated. Establishing a foundation of stability prepares the body for more vigorous activities later on.
He recommended exercises focusing on strengthening the ankles, knees, hips, shoulders, and neck, including slow, controlled movements like single-leg stands, gentle squats, or balance board routines. Once women feel a sense of stability and strength, they can gradually advance to jogging or weight lifting.
Importantly, Dr. Ganla stressed that the process shouldn't be rushed. Building a solid foundation is critical for preventing injuries and achieving sustainable fitness results.
This advice is particularly crucial for women undergoing hormonal changes such as menopause, which can make joints more vulnerable. Improving stability helps protect these joints and reduces exercise-related discomfort.
Experts concur that training for stability enhances posture, mitigates bodily stress, and promotes better outcomes when transitioning to other exercise forms.
In essence, Dr. Ganla’s core message is simple: avoid hasty workouts. Start with balance and strength before progressing to more vigorous physical activities. This thoughtful approach not only supports effective weight loss but also guards against injuries and chronic joint issues.
English
