Dear Komal,
I have no time to exercise but I would like to get fit.
How do I fit exercise into a very busy daily office routine?
I don’t get or make many phone calls so walking during a phone call does not help.
Thanks,
Ronit

Ans:

Fitness is very essential for the growth and development of the body.

A good fitness regimen is having a balanced diet and doing aerobics and strengthening exercises for a minimum of 45 minutes.

This helps in body toning and reducing your body fat percentage. It will also help to reduce the risk of developing several diseases like Type 2 diabetes, cardiovascular disease, etc.

Regular activity can improve your quality of life. It can improve your muscle strength and boost your endurance.

Walking alone is not enough for most people, although it brings many benefits.

As you are overweight and nearing menopause, you must focus on both a balanced diet and regular exercise in order to maintain good health.

 

Ans:

Fitness is associated with a balanced diet and an exercise regimen.

Include aerobic activities like brisk walking, climbing stairs, cycling, swimming, etc, and strengthening exercises which will increase your lean mass.

These exercises -- including yoga or meditation or balancing exercises -- are effective ways to reduce stress.

Sound sleep and sufficient water intake also contribute towards reducing stress.

 

Ans: Dear Anonymous,
So happy you have taken the decision to become fitter.
Below 3 things can help you:
1) Please get up and walk for 5 minutes every 1-2 hours. Especially after every meal make sure to walk for 10-15 minutes or at least 100 steps. This can start making a difference to reduce bloating and fat around the belly. You can just walk around your work place or go down and walk if there is place.
2) Spot reduction is not possible. Also every person is different. It will be best if you visit a physiotherapist or gym trainer at least once so they can check your body composition and assess your muscle strength and accordingly advise which exercises are most suitable for your body type. Some breathwork should also be included. Also your vitamin D3/vitamin B12 levels need to be checked.
3) Nutrition plays an even greater role in weight loss than even exercises. Please go to a nutritionist and get a nutrition chart made for you. It will help you a lot. Within 1-2 months you will start seeing the weight loss happening with good healthy nutrition.
All the best!