Prof. Dr. Jiří Dvořák, Senior Executive Advisor of BDMS Wellness Clinic and a former Chair of Spine Unit at Schulthess Clinic Zurich and FIFA Chief Medical Officer shares the expert guidance to promote health and well-being for all.
As we settle into the new year, fitness enthusiasts may embrace the age-old mantra “No pain, no gain” to stay committed to their health goals. However, overexertion during exercise or a lack of physical activity could lead to health risks, from musculoskeletal injuries to life expectancy losses.
The Role of Fitness in Longevity
Cardiorespiratory fitness is a key indicator of longevity. High heart rates and exhaustion during exercise often stem from insufficient oxygen intake, raising questions about physical versus emotional vulnerability. Tools like VO₂ max measurements or digital sport watches help individuals—whether beginners or fitness veterans—set appropriate exercise limits to optimise performance and safety.
Meanwhile, waist-to-hip ratio (WHR) serves as a simple metric to monitor cardiovascular health. A WHR below 0.8 for men and 1.0 for women is linked to longer life expectancy. Yet, physical inactivity remains a leading cause of chronic conditions like heart disease, diabetes, and obesity, abdominal fat underscoring the need for movement at every stage of life.
Expert Insights from BDMS Wellness Clinic
Prof. Dr. Jiří Dvořák, Senior Executive Advisor of BDMS Wellness Clinic and a former Chair of Spine Unit at Schulthess Clinic Zurich and FIFA Chief Medical Officer advocates for endurance/ strength training and preventive care to boost health and extend physical enjoyment into later years.
“Muscle endurance and strength enhances metabolism, supports fat burning, and reduces injury risks for those staying active beyond their 60s,” explains Prof. Dvořák, who has led initiatives to prevent injuries among top athletes like Cristiano Ronaldo and Lionel Messi.
Strength-building exercises such as push-ups, sit-ups, and resistance training are effective across fitness levels. However, proper supervision is crucial to avoid injuries to joints, hips, or the lower back.
“Stretching and rest are essential when discomfort arises, particularly for older or untrained individuals. Physical assessments, including heart check-ups, are recommended to mitigate risks before pursuing ambitious fitness goals,” he adds.
The Role of Personalised Nutrition
A balanced diet is equally vital for musculoskeletal and cardiovascular health. In 2022, global figures revealed over 2.5 billion overweight adults and 390 million underweight individuals, highlighting widespread nutritional imbalances. Advances in personalised nutrition science offer tailored supplement plans based on blood test results, enabling individuals to address deficiencies and achieve health goals more effectively.
As Prof. Dvořák emphasises, “Off-the-shelf supplements should be tailored to individual needs like personalised vitamins and or supplements that depend on your blood test results, as everyone’s nutritional requirements are unique over time. Overdosed vitamins can be harmful to your body’s systems including neuro, visual, integumentary, and immunisation.”
Scientific Wellness Solutions
The 2024 Global Wellness Summit in Scotland confirmed a growing focus on scientific evidence-based wellness, with advanced diagnostics emerging to prevent health issues before they arise. BDMS Wellness Clinic leverages cutting-edge technology and expertise to assess heart, lung, musculoskeletal and metabolic health, empowering individuals to meet their fitness and longevity aspirations.
As we step into 2025, BDMS Wellness Clinic is undergoing mission in delivering knowledge and expertise in preventive medicine to promote wellness and longevity to the public alongside offering advice, treatment and therapy for patients suffering from chronic musculoskeletal pains, caused by ageing, overexertion, office syndrome , or sedentary lifestyles.
Make 2025 the year of better health, longevity, and well-being. The “11 Habits to to Optimise your Metabolism” by Prof. Dr. Jiří Dvořák and BDMS Wellness Clinic team is a complimentary gift and good wishes to all to celebrate 2025 with good health and longevity.
- Light dinner is recommended for people aged under 60
- Control a BMI around 24
- Maintain 12-hour fasting
- Sleep before midnight for 7-8 hours, every hour before midnight counts double
- Consume fat 800-900 calories per day
- Consume protein 2 grammes/kg/day
- Avoid sugar and reduce carbohydrate
- Reduce salt intake to less than 5 grammes per day
- Keep a balance diet in fruits, vegetables, and water
- Avoid all processed and ultraprocessed food
- Eat organic
Discover more of “11 for Health” tips from a book dubbed “Health Brings Wealth” written by Prof. Dr. Jiří Dvořák, Dr Sergio Fazio M.D., Tanupol Virunhagarun, M.D., and Dr Keith Black M.D.
For health consultancy or check-up appointment, please contact ww.bdmswellness.com.
Blurb:
Off-the-shelf supplements should be tailored to individual needs like personalised vitamins that depend on your blood test results, as everyone’s nutritional requirements are unique over time.
