63-Year-Old Man with Leg Pain: Seeking Exercise Advice for Vertebral Stenosis and Spondylosis

Ans: Hello Sabrina. 1-2 days of strength training per week and yoga for 20-30 min daily with 30 min walks 3-4 times a week would be ideal for you. It will keep your heart active and healthy, body flexible and muscles toned. With this a diet of at least 40 gm protein per day, avoid sugar and sugar products, avoid fried food and toxic substances. Sleep for 6-8 hours daily as needed. This should be good enough to keep you fit and active. Regarding the left foot swelling, it may be a variety of reasons and it would be helpful to get a proper evaluation. it can be due to varicose veins, any ankle or foot issues, BP, arthritis, uric acid anything.

Ans: Follow whichever is suiting your body and not increasing the pain

Ans: Thank you for your question. Low-intensity aerobics exercises are suitable for individuals with diabetes and hypertension, especially considering your age. They provide cardiovascular benefits, aid in weight management, and help maintain optimal blood sugar levels. Here's a list of the exercises you can consider

Walking and Brisk Walking:

Resistance Exercises using Thera-Band: Resistance band exercises are gentle on the joints and muscles while still providing strength-building benefits.

Cycling, whether outdoors or on a stationary bike, is another low-impact exercise that can improve cardiovascular fitness and help manage weight.

Swimming: Swimming provides a full-body workout without putting stress on the joints.

Meditation and Yoga: They can help reduce stress, lower blood pressure, improve flexibility, and enhance overall well-being.

Incorporating a combination of these exercises into your weekly routine can help you achieve your fitness and health goals while managing diabetes and hypertension. Remember to start slowly, listen to your body, and consult with your healthcare provider before beginning any new exercise program.

Ans: Thank you for sharing your concerns. It’s important to use sensitive language, so instead of the term “handicapped,” you may identify as a person with a disability. Now coming to Weight loss, it is achievable even with limited mobility by focusing on proper nutrition and customized activities. Create a calorie deficit by consuming balanced meals rich in protein, fiber, and healthy fats, while minimizing processed foods. Stay active with seated exercises like arm movements, resistance band training, or light weight lifting. Even you can throw basketball against wall to keep burning calories, bicycle with your arms instead of your legs etc .Practice mindful eating with portion control, slow chewing, and adequate hydration. Take short breaks from work to stretch, and consult a physiotherapist for personalized advice. Track your progress through weight or measurements and celebrate small victories to stay motivated. If your disability is significant, consider applying for a disability certificate for additional support. I wish you good luck...