Dear Komalji
Pranaam!
Thank you for your service in helping people like me.
I am female, 45, getting fit for first time.
I am 5”3, 75 kilos, age 44.
What is best exercise for me -- yoga, walking, zumba or something else?
How I should change food habits?
Poonam

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.

A healthy diet for a 50 year old will be based on your BMI (Body Mass Index). There are other factors like physical activity, medical conditions, sleep, water intake, gut health and others which have to be considered while planning a diet.

You must ensure that your diet has adequate protein for good metabolism, fibre-rich foods like vegetables, fruits, salads and multigrain cereals that are good for gut health and help lower metabolic disorders like high cholesterol, diabetes, fatty liver, etc.

A low-fat intake with a focus on consumption of healthy fats like Omega 3 is good for anti-inflammatory reactions.

Adequate water intake, adequate sleep at the right time and a positive mind will aid in achieving fitness.

Adopt a regular fitness regimen that includes strengthening and aerobic exercises for at least 30-40 minutes daily.

The details of these exercises need to be discussed at a personal level with a fitness professional based on various parameters like BMR (Basal Metabolic Rate).