Push-ups, a generic exercise that every one wants to excel. Even if people do not know how to do it well, they do not shy away from trying it. But did you know it has a long history?

Origin of Push-ups

The history dates back to thousands of years in India, where it was done by warriors. This was a strenuous exercise that warriors do to get stronger and to be ready for the next dight. A few evidences also point its Roman origin, where the Roman emperor Constantine did push-ups to stay in shape.

Push-ups however did not become a regular exercise until 1900s. This was when Jerick Revilla coined the term and introduced the exercise to public. It was soon caught on and became one of the most popular exercises for working the upper body. It also helps develop core strength and stabilizes your core. The best part, you can do it anywhere, without special equipment.

There is also a dark side of the exercise and was doled out as a punishment in the military. We can still see in the movies and series where a sergeant orders a military recruit to do 100 push-ups. Well, it used to be a real thing. In fact, it soon became an important part of the military career, where evaluation for strength and fitness occurred twice a year. Among many tests were burpees and push-ups. As per Military Times, among candidates in the Ranger School, more people failed the push-up test than the 5-mile run or the chin-up test.

For the United States Army, it is the only test to measure one's upper body strength and requires one to do as many push-ups as possible in a 2-minute period. To pass the test, you must do 42 push-ups, and the highest number has been 71.

In Air Force, for women, 27 is the minimum number, for men, it is 45. To be a cost guard, men must do 20 push-ups and women must do 15, in less than a minute.

ALSO READ: Master Burpees With These 6 Easy-To-Follow Steps

How To Do Pushups The Right Way?

Here is a step-by-step guide on how must one do a push-up the right way:

• Start in a plank position with your arms extended and palms on the floor, your toes on the floor in lines with your legs.
• Engage your core muscles, glutes and legs to align your spine.
• Keep your back straight and gaze just a few feet in front of you and bend your elbows in a controlled motion until you chest grazes the floor.
• Exhale and push your palms towards the floor to lift yourself up and focus on your chest and triceps muscles while keeping your core tight.
• Repeat.

What Muscles Are At Work?

When you do a push-up, it benefits mostly your upper body and your core. It is also categorized as a compound bodyweight exercise. Here are the muscles it focuses on:

Pectoralis Major - This is the largest of the chest muscle, right under the breast tissue. During a push-up this muscle controls the descent of your torso towards the floor and also pushes your body back up.

Pectoralis minor - This is also found in your chest, but are significantly smaller in size. During a push-up, the muscle allows a correct posture of the shoulders and upper back.

Triceps - It is a large, thick muscle in the back of your upper arm, known as triceps brachii. The prefix "tri" means it has three heads that form this muscle, mainly medial, lateral and long heads. It helps stabilizes the torso and is also the primary mover of the exercise.

Anterior deltoids - They are large shoulder muscles and helps bring the arms inward towards the chest.

Core Muscles - Push-up is known for strengthening the core muscles, which are a group of muscle in the abdomen. It helps your spine to be straight and to allow a good posture while you are working out.

For many working professionals, going to the gym often feels like a luxury. Their days begin early and end late—rushing for buses and metros, juggling deadlines, presentations, meetings, and endless reports.

So when they are diagnosed with conditions like diabetes or high blood pressure, the most practical and affordable option left is walking. Another common step is cutting down on sugar in tea and coffee. While these are good starting points, these may not be enough.

Calling them "most frustrating", Dr. Sudhir Kumar, Neurologist at Apollo Hospital, Hyderabad noted that such "patients are losing a battle they think they are winning".

"Every day, I see patients with obesity, Type 2 Diabetes, or hypertension who tell me: 'I walk every morning, Doctor'. 'I do all the household work.' 'I have stopped adding sugar to my tea'," said Dr Kumar, in a post on social media platform X.

He also cited these as "dangerous health misconceptions", wherein the patients feel they have done their part, but "their blood work and body composition tell a different story".

Popularly known as the Hyderabad doctor on X, the noted neurologist shared some evidence-based reality of why "walking and quitting sugar" may not be enough.

Several studies have pointed out that walking or undertaking household chores is better than a sedentary behavior. However, neither can be a "substitute for strength training", Dr. Kumar said.

Although walking can burn a few calories, "strength training builds the 'engine' that burns glucose even while you sleep".

"If you are not lifting weights or doing resistance training at least twice a week, your insulin resistance will likely persist, regardless of your step count", he said.

Speaking to HealthandMe, Dr. Manisha Arora, Director - Internal Medicine at the CK Birla Hospital, Delhi, explained that cutting sugar and walking are good first steps, but they do not solve the problem of diabetes and high blood pressure.

"Insulin resistance, inflammation, and loss of muscle all contribute to these diseases. Light walking may help, but the intensity and duration of exercise are also important," he added.

What Is Strength Training?

Strength training exercises force muscles to contract against an external force, such as body weight, dumbbells, or bands. Common examples include

• squats,
• lunges,
• step-ups,
• push-ups,
• planks.

Strength training helps

• Decrease insulin resistance
• Lower blood pressure
• Improve cognitive function
• Reduce systemic inflammation
• Protect against neurodegenerative diseases like Alzheimer’s.

Focus On Protein Leverage

Dr. Kumar further mentioned the diet trap that most people fall into, that is., cutting out sweets and sugar, while loading up the plate with carbohydrate-rich foods such as rice, roti, and poha — 80 percent — and zero protein content.

"Refined carbohydrates (even without added sugar) spike insulin similarly to sugar," he said, calling "no sugar as the bare minimum".

The doctor noted that "a protein-deficient diet can lead to muscle loss and increase hunger".

To lower blood sugar levels, the experts urged to cut down on other foods, such as

• refined carbohydrates,
• processed foods,
• low-fiber foods.

"Focus on protein leverage. Prioritize 1.2g to 1.5g of protein per kg of body weight. When you hit your protein goals, your craving for carbs naturally drops," Dr. Kumar said.

To see the real change in blood sugar and BP levels, he advised people to "add two days of resistance training (bodyweight, bands, or weights)", instead of "just walking",.

The neurologist also recommended "starting the meal with protein paneer, eggs, sprouts, lean meat, and to eat carbs last, and in smaller portions".

In addition, a diet high in protein and fiber from whole grains, fruits, and nuts can also help control blood sugar levels.

"The most successful approach to controlling blood sugar results from combining aerobic exercise with strength training, along with balanced nutrition," said Dr Arora.

We often assume that having a “normal weight” automatically means being healthy. While body weight is an important parameter, it represents only a small part of overall health. True health is far more complex than what a number on the weighing scale can convey.

Understanding The Limitations Of BMI

Body Mass Index (BMI) is widely used to classify individuals based on their weight relative to height. However, it does not differentiate between fat and muscle. As a result, someone may fall within the normal BMI range yet still have high body fat and low muscle mass, a condition known as “normal weight obesity.” Such individuals may appear healthy but remain at risk for metabolic disorders.

Why Is Body Composition Important?

Body composition analysis offers deeper insight by evaluating fat, muscle mass, and their distribution in the body. A combination of low muscle mass and excess body fat, especially around internal organs, can increase disease risk, even when overall weight appears normal.

The role of fat distribution:

All body fat is not the same. Where fat is stored matters significantly. The waist-to-height ratio is now considered a more reliable indicator than BMI, as it reflects fat distribution. A ratio above 0.5 is associated with a higher risk of conditions such as type 2 diabetes, cardiovascular diseases, and even increased mortality.

Looking beyond numbers:

Health cannot be defined by numbers alone. Factors like physical activity, nutrition, stress levels, and sleep quality play an equally critical role. Even individuals with a normal weight can experience poor metabolic health due to inadequate sleep or chronic stress.

The bigger perspective:

Good health is not just about appearance or weight, it is the result of multiple factors working together. It reflects a balance between internal processes and external lifestyle choices.

In essence, being of normal weight does not necessarily mean being healthy. To truly stay well, it is important to look beyond weight and consider the broader picture of health.

Los Angeles Lakers star Luka Doncic is set to fly to Europe to seek specialized treatment on his Grade 2 left hamstring strain, according to a media report.

Doncic suffered the injury during Thursday's 134-96 loss to the Oklahoma City Thunder.

Though Grade 2 hamstring strains typically involve a monthlong recovery process, Doncic is motivated to return to theLakers' lineup during the playoffs -- which is a shared goal for Austin Reaves, who is out because of a Grade 2 left oblique muscle injury, the basketball player’s agent Bill Duffy told ESPN.

What Is A Hamstring Strain

Hamstring muscles power a player’s acceleration. Sudden bursts of speed without adequate flexibility or strength can cause a strain. It can be a pull, a partial tear, or a complete tear.

Symptoms include:

• Sudden Sharp Pain
• Physical Sensations
• Physical Changes
• Reduced Mobility

Prevention includes stretching, foam rolling, and strengthening exercises like deadlifts, leg curls, and bridges.

Hamstring strains are graded according to their severity. A grade 1 strain is mild and usually heals readily; a grade 3 strain is a complete tear of the muscle that may take months to heal.

Also read: For How Long Should You Be Able To Hold A Plank In Your 20s?

What Are The Common Injuries In Basketball?

Basketball players are more likely to get hurt during matches than during training, with risks coming from tackling, sprinting, twisting, jumping, or even repeating the same movements until fatigue sets in. Collisions, poor conditioning, or re-injuring a previously weakened area can also contribute.

Sprained Ankle

Quick changes of direction and uneven surfaces make ankle sprains one of the most common basketball injuries. This happens when the ankle rolls inward or outward, overstretching the ligaments.

Protect, Optimal loading, Ice, Compression, Elevation, and avoid HARM factors: Heat, Alcohol, Running, Massage, in the first three days.

Groin Strain

Twisting, kicking, or rapid directional changes can strain the inner thigh muscles, also known as adductors.

Prevention is through regular stretching and strengthening exercises such as side lunges and adductor side bridges.

ACL Injury

The anterior cruciate ligament is critical for knee stability. Injuries often occur when the lower leg stays planted while the upper leg twists, during tackles, or awkward landings.

Mild sprains may heal with physiotherapy, but severe tears often require surgery. Persistent swelling or pain should be checked by a professional.

Preventing Basketball Injuries

• Strengthen lower limbs with exercises like squats, lunges, and calf raises.
• Warm up with dynamic stretches and sport-specific drills.
• Cool down after matches to aid recovery.
• Wear proper gear, including fitted boots and shin guards.
• Stay hydrated, eat well, and rest between games.