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50-Year-Old Man Asks: Is My 75-90 Minute Workout Enough to Stay Fit and Increase Immunity?

Dr Shakeeb Ahmed Khan |112 Answers |Ask -Follow

Physiotherapist - Answered on Apr 28, 2024

Dr Shakeeb Ahmed Khan is a senior consultant physiotherapist with over 12 years of experience specialising in orthopaedic and paediatric physiotherapy.
He has served as a technical consultant for the World Health Organisation, the United Nations, the Tata Institute of Social Sciences and several national and international NGOs.
Besides physiotherapy, he is keenly interested in disability management, early intervention, geriatric care and assisting children with disabilities.
Dr Khan has a bachelor's degree in physiotherapy from the Ravi Nair Physiotherapy College in Wardha, Maharashtra, a master's degree in disability rehabilitation administration from the National Institute for the Mentally Handicapped, Secunderabad, and a PhD in disability management from Bangalore University.... more

Question by Mahesh on Mar 28, 2024Hindi

Health

Greetings Doctor!!I am 50 year/Male/67 is my weight/160cms height./NO BP/SUGAR. Doctor I am walking,jogging,doing yoga,pranayam,Surya namaskar,so totally 75-90mnts i spend on workout.Please suggest are these enough to keep myself FIT,Also i have belly fat normal look,I still want to increase my immunity.Kindly suggest

Ans: You're doing well. At this point, I recommend maintaining regular visits to your doctor to monitor your heart and blood pressure status.

DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.

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Question by anil - Feb 24, 2023Hindi

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DEAR SIR, Iam 53 yr old my weight around 86kg ans height 166cms sep 22 I start exercise and loose weight 10kg I am following Diet control no our side food. Tea without sugar I have Hyper tension and predibetic so should i continue exercise and diet control Pl suggest

Ans: Dear Mr Anil. I am a Nephrologist and deals with the kidney. You have 3 risk factors which can affect the kidneys; 1. Obesity, 2. Hypertension, 3. Pre-diabetes.
Definitely you need to reduce your weight. Otherwise it might affect the kidneys in the future.
Have a screening for kidney disease: Do simple tests like creatinine and urine routine, which will give you an idea about your kidney health.
If kidneys are fine, you can increase the protein intake and reduce the carbohydrate intake along with the exercise so that you can reduce your weight.
Please consult a dietitian and make a proper diet plan.

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Yoga, Naturopathy Expert - Answered on Mar 14, 2023

Asked by Anonymous - Mar 10, 2023Hindi

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Dear Madam, I am 41 years old,65kg weight & height 167 cms, having family history of heart attack, my mom got it at the age of 58 & my brother at 38 but luckily survived. I do 45 to 60mins yoga everyday(surya namaskar & astang yoga) and 12k steps walking in the evening. I drink 2.2 litres of water daily Sleep at 2 AM, wakeup at 10 AM , Intermittent fasting warm water + 1 spoon honey immediately after wakeup at 10 AM breakfast(12 PM)=poha/upama/idly/dosa etc & 1 cup Bournvita ; lunch(4PM)=2 jowar/wheat roti, sabzi, rice-dal; Evening(5PM)= 1 cup tea, fruits- apple/chikko/orange; Dinner(9PM)= 1 jowar/wheat roti,sabzi, rice-dal; Late night(11:30PM)= dry fruits-kaju/badam/pista/sweet amala candy I am software Engineer, non-veg once in a month(only chicken biriyani) Alcohol= once in a month(1200ml) only beer BP 120 to 140/70 to 80, fasting sugar 72 to 80 Could you please advise on my life style ? Thanks

Ans: Hi, You are dot on when it comes to eating healthy and even the workout plans. However, if not done at the right time during the day, they can rather be harmful to the body. Our body functions are regulated by the solar & lunar cycle during the day. As the Sun controls our digestion, it is advisable to eat during the day hours and very light after sunset, especially no later than 8PM. Secondly, the day is also governed by the three doshas - Kapha, Pitta and Vata - therefore our workout, sleep, food regime should be inline with these systems. Since you have a family history, it is advisable to meet a Ayurvedic practitioner to understand these cycles and plan your day accordingly.

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Dietician, Diabetes Expert - Answered on Jun 14, 2023

Question by anu - Jun 09, 2023Hindi

Health

hello maam , i am 38 years old and weigh around 85 kgs i am a female what foods should i take to remain fit . pls suggest

Ans: BMI(Body Mass Index) is often used as a screening tool to decide if your weight might be putting you at risk for health problems. BMI is a good way to get an idea of healthy weight ranges. Although, it does not indicate the body fat percentage. If your above the normal range for your age group, then follow a healthy lifestyle with modifications which include consumption of complex carbohydrate foods, good protein sources and low fat. Include whole grain cereals, low fat dairy products, lean meat, pulses and legumes, fruits and vegetables etc. Avoid sweets, sugar, pasta, white bread, flour, and cookies, pastries, and namkeen, etc. Have low glycemic index foods and follow a regular exercise regimen.

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Question by Ajay - May 16, 2024Hindi

Health

Ms. Shreya...i am giving you my full detail ..can you add , reduce or correct..my age is 62 years(male),. I get up at 4.15 am , go far a walk , aerobics and jogging . It takes 90 minutes. I just take three meals (veg) with seasonal fruits in breakfast. i go to bed by 9.30 pm no mid day nap. No BP No sugar . Should i continue , Can i add weight to my exercise routine. thanks . ajay kapoor

Ans: 3 meals in a day is perfect - please try and add protein sources with all the meals(milk, curd, Greek yoghurt, paneer)

- You can add weight training to ur exercise routine, but please do it under the guidance of an expert.

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I’m Suresh from Ahmedabad. I’m 47 with one daughter, aged 15. I’ve been investing Rs 50,000 a month in equity mutual funds for the last 5 years. My goal is to accumulate Rs 2 crore for my daughter's education and our retirement. Am I on track, or do I need to adjust my portfolio?

Ans: Let's analyze your investment scenario and suggest possible adjustments:

Current Situation:

• Investment: Rs 50,000 monthly in equity mutual funds
• Tenure: 5 years
• Goal: Rs 2 crore for daughter's education and retirement
• Time Horizon: Assuming retirement in 20 years (when your daughter is 35)

Analysis:

• Accumulated Amount: Considering an average annual return of 12% (which is reasonable for equity funds over a long term), you would have accumulated approximately Rs 58.5 lakhs after 5 years.
• Gap to Goal: To reach Rs 2 crore in 15 years (remaining till retirement), you'd need an annual return of around 15%, which is achievable but might involve some volatility.

Recommendations:

• Increase Investment: To bridge the gap and account for potential market fluctuations, consider increasing your monthly investment by 15-20% to Rs 60,000-65,000.
• Review Portfolio: Ensure your equity fund portfolio is well-diversified across different sectors and market caps. This helps mitigate risk and capture potential growth opportunities.
• Consider Debt Funds: As your retirement nears, gradually allocate a portion of your investments (around 20-30%) to debt funds or hybrid funds. This provides some stability and reduces overall risk.
• Emergency Fund: Maintain an emergency fund of 3-6 months of your expenses in a liquid savings account or short-term debt funds to cover unexpected expenses.
• Regular Review: Review your portfolio periodically (at least annually) to assess its performance against your goals and make necessary adjustments.
• Remember: Investing in equity funds involves market risk, and returns are not guaranteed. It's essential to stay disciplined, invest for the long term, and consult with a financial advisor if needed.

Disclaimer: This analysis is based on assumptions and general market trends. It's always advisable to seek personalized advice from a qualified financial planner.

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DISCLAIMER: The content of this post by the expert is the personal view of the rediffGURU. Investment in securities market are subject to market risks. Read all the related document carefully before investing. The securities quoted are for illustration only and are not recommendatory. Users are advised to pursue the information provided by the rediffGURU only as a source of information and as a point of reference and to rely on their own judgement when making a decision. RediffGURUS is an intermediary as per India's Information Technology Act.

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