Greetings for the day, This is Bharathi,45, from Hyderabad Shall I go for a moderate walk of 30 mins as I underwent ACL (right knee, second time) 3 years ago, since then I am doing walking but very much irregular. I am inactive since few months too. My body weight is 80kg. Thanks

Ans: Thank you for your inquiry. Begin by incorporating short walks into your routine and gradually increase both the duration and intensity over time. Initially, aim for 10-15 minutes of walking and gradually progress to 30 minutes or more per day, adjusting based on your comfort level and tolerance. Given your sedentary job, it's important to break up prolonged periods of sitting with brief walking breaks. Consider setting a timer to prompt you to stand up, stretch, and take a short walk every hour or so. Before embarking on any new exercise regimen, especially considering your recent surgery, it's essential to seek guidance from your healthcare provider. They can offer personalized advice tailored to your medical history, current health status, and any specific limitations or precautions you may need to observe

Ans: Dear Mr. Madhusudan. Thank you for your question. It's great to hear that you're committed to your health by walking 40 minutes every morning. To enhance your weight loss efforts, I recommend incorporating resistance training into your routine in addition to your regular walking. While walking is beneficial for cardiovascular health, resistance training is more effective for burning calories, building muscle, and improving overall fitness. Apart from this aim to create a calorie deficit by consuming fewer calories than you burn, which is crucial for weight loss. Include high-quality protein sources in your diet, such as lean meats, fish, eggs, legumes, and low-fat dairy. Protein helps in maintaining muscle mass and keeps you full longer.

Ans: Hello Sir. Thank you for your question. I believe the pain you are experiencing is due to the wear and tear of knee and degenerative in nature. I do advise taking sufficient rest in between while walking. Kneecap can also be helpful. if pain persist, please visit Physiotherapist to get it evaluated.

Ans: Both morning and evening walks have their benefits. Walking in the morning can help wake you up and give you an energy boost for the day. Walking in the evening can help you unwind and de-stress after a long day. Given your blood pressure and fasting sugar levels, regular physical activity like walking can be very beneficial. It can help manage blood pressure, improve cardiovascular health, and support blood sugar control. The best time to walk is the time that you can consistently stick to and enjoy. If you have any specific health concerns, it might be a good idea to discuss them with your family physician.