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Komal Jethmalani |374 Answers |Ask -Follow

Dietician, Diabetes Expert - Answered on Dec 14, 2020

Komal Jethmalani is a practising dietician and nutritionist with over 26 years of experience.
She specialises in weight loss and diabetes management.
Jethmalani has completed her MSc in food and nutrition from SNDT University and trained at Jaslok Hospital.
She is a NDEP-certified diabetes educator.... more

Question by Poonam on Dec 14, 2020Hindi

Health

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

Ans:

Fitness is very essential for maintaining a healthy lifestyle.

Incorporate healthy food habits and focus on body toning to start with.

Include foods like whole grains, fruits and vegetables as a source of fibre and good protein sources like milk and milk products, eggs, legumes and lean meat.

Avoid high fat, high sugar, packaged foods, fruit juices, alcohol, etc.

Follow a regular schedule of exercise that includes cardio and strengthening exercises.

Drink plenty of water to remain hydrated.

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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Roopashree Sharma | Answer |Ask -Follow

Yoga, Naturopathy Expert - Answered on Aug 29, 2022

Question by Madhu - Aug 29, 2022Hindi

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Dear Roopashree I have never exercised and never been physically fit. But I need to start now. Can you suggest me a good routine to start week one, week two, week three and week four and what I should do after that? I get tired very soon when exercising and it makes me give up. Very grateful for your help. Madhu

One of my earlier articles captures how one can begin their wellness journey. It has the answers to all your questions. You can read it here.

Remember that a healthy diet and routine is the first step towards wellness -- but only if practised consistently.

In wellness, those who are slow but steady always win; therefore persistence is more important than following stringent diets/heavy workouts and then letting it go!

Please move gradually into the regime so your body can cope up and doesn’t want to give up.

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Yoga, Naturopathy Expert - Answered on Mar 23, 2023

Asked by Anonymous - Mar 20, 2023Hindi

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Hi Gurus! I am 40 yr old MAN and I have never been regular at gym or exercising. I am 5 kg overweight as per my recent BMI and heart age of 52 yrs (not sure how reliable those results are but they definitely indicate something needs to be fixed) but no other serious health issues ðŸ¤ž. However, I do perform some form of stretching, push-ups etc once in a couple of weeks which my physiotherapist advised as I had sciatica related pain in past. I do get back pain due to sedimentary lifestyle. Basically, I have not been taking my body and fitness seriously so far in my life. Now, I want to consciously start working out and get more active (my 40th B’day resolution ðŸ˜Š ) and hence need your help with following (probably silly) situation: - I always wake-up hungry (~ 7:30 AM) and end up having a filling breakfast e.g 2 parathas or 5-6 cookies or 3-4 slices of toast & butter with mug full of chai with enough sugar and hence not able to exercise in the morning. Starting my day with red cross (âŒ) mark against a task (exercising) doesn’t set a good precedence either. In past I tried starting my day with glass of lukewarm water and lemon / honey etc but in just matter or 20-30 mins, I would feel extremely hungry, and I end up overeating, feeling more guilty â˜¹. Even after stuffing so much, I am again super hungry by ~13:00 ish for Lunch. TBH, I don’t see people around me eating so much â˜¹ -I cannot exercise in the evening as there is not fixed time when I would end my day. Also, I want to keep my evenings free for other imp things in my life ðŸ˜‰ Please guide how can I address my above issue so that either I don’t wake up hungry or I can eat something and still exercise. I googled my symptoms, and it says it’s a sign of PMS (?)

Ans: :) It looks like you have identified your problem, now the only thing left is to take steps in the right direction. If you are having dinner by 8PM or so, it is ok to feel hungry in the morning. It is good to take plain lukewarm water in the morning (3-4 glasses is also ok), you can eat if you feel hungry within half hour or so. To find the right time for exercise, start your day early by 06AM, so that you can have water and exercise by 07AM and still have your breakfast at 8AM.
Considering your current lifestyle, start with 15-20 mins of moderate walking, don't start with rigorous exercise as it may lead to muscle cramping. Ideally, you should go out for walking, but if you can't find time then find innovative ways like - spot walking, using your balcony or any free area near you. After a month you can gradually start with slow surya namaskar (if you havent practiced earlier, learn from a professional yoga practitioner and don't follow random online videos. Even 10-11 rounds are enough for the day, you can increase gradually as your stamina increases.
In your diet, replace cookies and biscuits with heathier options - get good quality home made, oats or whole wheat cookies, with jaggery, instead of white sugar and preservatives. Just to rule out any ailments, you can get a full body check-up including 2-3 Echo under prescription from a physician. Hope you can continue with your evening routine with your health routine...

Dr Shakeeb Ahmed Khan |132 Answers |Ask -Follow

Physiotherapist - Answered on Apr 28, 2024

Question by Mahesh - 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.

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Question by Ashok - Jan 15, 2025Hindi

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Hi Sir, I have following MF in my portfolio HDFC mid-cap Opportunity fund - 16.39lac ICICI Pru Large&Mid cap Fund - 9.96lac Nippon India large Cap fund - 10.15lac Nippon india small cap fund - 9.4lac ICICI pru Value discovery fund -9.35lac JM Flexicap fund - 7.39lac ICICI pru infrastructure fund 7.29lac HDFC large and mid cap fund - 6.29lac SBI long term equity fund - 4lac Motilal oswal midcap fund-25k In total 83lac. Please advise whether I can generate 75k per month income from the investment. Thank you in advance

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Dear sir, I have completed 8.7months and withdrawn the PF amount. But I have received the certificate from pension authority. Can I get the pension by submitting the certificate at EPFO office or I have to withdraw the money. What to do. Please guide

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Dear sir, I have completed 8.7months and withdrawn the PF amount. But I have received the certificate from pension authority. Can I get the pension by submitting the certificate at EPFO office or I have to withdraw the money. What to do. Please guide

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I superannuated from Corporate job at 58. For NPS, I could not give input for Continuation/ Deferment or withdrawal to NSDL within 1 month. So, I received mail that my account will be transferred to "All Citizen of India Sector" in 90 days. Questions: 1. How do I access the new location account? 2. Can I still apply and give Deferment option? 3. If not, can I withdraw from present account? 4. Will I start getting pension now?

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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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