Watch Nikita Dutta row her way to a fitter body: ‘July was for eating’

After the summer season, actress Nikita Dutta has returned to her fitness routine. In her most recent Instagram video, she can be seen performing a rowing workout. Dr Shreyas Katharani, Head of the Physiotherapy Department at Jaslok Hospital in Mumbai, explains that rowing is a unique exercise as it engages the entire body. The legs push, the arms pull, the back supports, and the core balances, much like carrying heavy grocery bags up the stairs.

Dr Katharani highlights the benefits of this workout, stating that it enhances stamina and heart health, similar to activities such as brisk walking or cycling, but with less stress on the knees. It is an ideal choice for individuals seeking a low-impact routine. By strengthening posture, rowing helps counter the office-chair hunch experienced by many after prolonged hours at work.

The repetitive push-and-pull motion also builds endurance, which can be beneficial in everyday life, such as climbing stairs without feeling breathless or enjoying longer distances while walking or engaging in weekend sports.

The meditative rhythm of rowing can be calming, akin to rowing a boat on a serene body of water. To ensure safety during the workout, it is essential to warm up before starting, maintaining a straight back and avoiding slouching, as if balancing a newspaper on one's head. Beginners should start slowly, gradually increasing intensity to prevent injury. Those with chronic back pain, hernia, or recent surgery should consult a physiotherapist before attempting rowing.

Dr Katharani emphasizes the importance of staying hydrated and avoiding overexertion, especially in hot weather, as sweating without replenishing fluids can lead to fatigue. He advises focusing on proper technique rather than rushing through repetitions. To prevent joint stress, keep knees unlocked at the end of each stroke. Lastly, listen to your body and pause if you experience any pain, resetting your form to avoid further strain.