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Komal

Komal Jethmalani  |382 Answers  |Ask -

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
Poonam Question by Poonam on Dec 14, 2020Hindi
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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

Roopashree Sharma  |189 Answers  |Ask -

Yoga, Naturopathy Expert - Answered on Aug 29, 2022

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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
Ans:

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. 

..Read more

Roopashree

Roopashree Sharma  |189 Answers  |Ask -

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 🤞. 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 😊 ) 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 (❌) 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 ☹. 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 ☹ -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 😉 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...

..Read more

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Dr Nagarajan Jsk

Dr Nagarajan Jsk   |317 Answers  |Ask -

NEET, Medical, Pharmacy Careers - Answered on Apr 10, 2025

Dr Nagarajan Jsk

Dr Nagarajan Jsk   |317 Answers  |Ask -

NEET, Medical, Pharmacy Careers - Answered on Apr 10, 2025

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What is minimum requirement for a Tamilnadu state board student to enter mbbs in AFMC?
Ans: Hi Ani,

Regardless of whether you are from Tamil Nadu or another state, there are certain requirements you must fulfill. First, you need to be eligible for NEET. After that, you must pass the AFMC entrance test, and finally, you need to meet the medical fitness standards.

Most importantly, you are required to serve the nation for a specific period after completing your studies. Age criteria are also significant.
Please see the requirements outlined below:
Age: 17-24yrs
Academic qualitfication: FIRST ATTEMPT with English, Physics, Chemistry and Biology/ Bio-technology taken simultaneously and securing not less than 60% of the aggregate marks in these three science subjects taken together and not less than 50% marks in English and 50% marks in each of the science subjects. They must have also passed an examination in Mathematics of the tenth standard.
Candidates seeking admission for MBBS course at AFMC Pune will have to mandatorily qualify the NEET UG 2024 Examination conducted by National Testing Agency (NTA). 11. Eligible candidates who are interested to join AFMC, Pune to pursue the MBBS course will have to mandatorily register and apply for AFMC, Pune on DGHS

The shortlisted candidates will be called for screening which comprises of Test of English Language and Reasoning (ToELR), Psychological Assessment Test (PAT), Interview and Medical Examination at AFMC, Pune.

ToELR & PAT - Test of English Language and Reasoning (ToELR) in the form of Computer Based Test (CBT) and also Psychological Assessment Test (PAT) to be conducted at AFMC, Pune only for candidates shortlisted for interview. (t) Written Examination Score - Score obtained in NEET (UG) 2024 (720 marks) added to ToELR Score (80 marks) divided by 4 to get a score out of 200. (u) Final Score - Written examination score (200 marks) + Interview marks (50 marks).

MEDICAL FITNESS: MANDATORY AS PER AFMC

POOCHO. LIFE CHANGE KARO.

...Read more

Ramalingam

Ramalingam Kalirajan  |8206 Answers  |Ask -

Mutual Funds, Financial Planning Expert - Answered on Apr 10, 2025

Asked by Anonymous - Apr 10, 2025Hindi
Money
I'm 41 years old. My portforlio consist of 27L in mutual funds, 35L in stocks and 5L in NPS. I want to have a corpus of 30cr by 60. My monthly mutual fund SIP is 1.2L and NPS is 20K. Can you advise if my curent SIP will help in achieving my desired corpus by 60.
Ans: You are 41 and aiming for a Rs. 30 crore corpus by age 60. That gives you 19 years to build your wealth. You have a strong monthly SIP of Rs. 1.2L in mutual funds and Rs. 20K in NPS, which shows high commitment. Let’s analyse in detail whether your current strategy is enough, and what changes, if any, are needed.

Portfolio Snapshot
Age: 41

Goal: Rs. 30 crore by age 60 (retirement corpus)

Current Investments:

Mutual Funds: Rs. 27L

Stocks (direct equity): Rs. 35L

NPS: Rs. 5L

Monthly Investment:

Mutual Fund SIP: Rs. 1.2L

NPS Contribution: Rs. 20K

360-Degree Assessment: Can You Reach Rs. 30 Crores?
Let us now break your journey into parts:

1. Time Horizon – You Have 19 Years
That’s a decent long-term window.

Compounding will support you well over this period.

However, the earlier years are more powerful.

Your current age requires disciplined allocation, with some risk.

2. Current Corpus – Rs. 67L in Total
Mutual funds: Rs. 27L

Stocks: Rs. 35L

NPS: Rs. 5L

Total: Rs. 67L

This base amount gives you a strong head start.

You are not starting from zero. That’s an advantage.

3. Monthly Contribution – Rs. 1.4L Combined
Rs. 1.2L in mutual fund SIPs

Rs. 20K in NPS

That’s Rs. 16.8L per year

Over 19 years, that’s Rs. 3.19 crore invested capital

Now the key is the return you generate

4. Required Growth Rate – Let’s Evaluate That
To grow Rs. 67L + Rs. 3.2 crore to Rs. 30 crore in 19 years,

You’ll need an average return around 13% to 14% annually.

That’s achievable, but not guaranteed.

It depends on:

Fund categories

Asset allocation

Risk management

Market behaviour

5. Mutual Fund SIP – Is It Positioned Well?
You are doing Rs. 1.2L monthly in mutual funds.

It’s important to know how this SIP is spread:

Large-cap funds?

Flexi-cap funds?

Midcap, small-cap, or focused funds?

Any sectoral or thematic funds?

You need a strong tilt towards equity for this goal.

A suggested split (approximate):

40% flexi-cap + large-cap for stability

40% mid-cap and small-cap for growth

20% focused or thematic for alpha potential

SIP in actively managed funds through a Certified Financial Planner is key.

Avoid direct funds. They don’t offer ongoing reviews and rebalancing.

6. Stock Portfolio – Rs. 35L
Direct equity adds potential for high returns.

But it also adds volatility and risk.

Ask yourself:

Is your stock portfolio diversified?

Are you tracking and rebalancing regularly?

Do you have exposure to quality sectors?

Are you avoiding over-concentration?

A well-researched, long-term approach is needed.

If your equity portfolio underperforms, it will impact the 30 crore target.

7. NPS Contribution – Rs. 20K Monthly
NPS is good for disciplined retirement investing.

It gives tax benefits and partial equity exposure.

But it has liquidity restrictions till 60.

NPS equity cap is 75% (tier I) – may not match mutual fund returns.

Don’t depend on NPS alone for growth.

Use it as a stable secondary engine.

8. Inflation Consideration – A Hidden Threat
Over 19 years, inflation can reduce the purchasing power of money.

Your Rs. 30 crore should be inflation-adjusted.

So, real value might be around Rs. 10 crore in today’s money.

That’s still a strong and ambitious target.

9. Risk Management – Vital in This Journey
You are aiming high. So, managing downside risk is critical.

Follow asset allocation and rebalancing.

Add short-term debt or arbitrage funds gradually for stability.

Stay diversified across sectors and market caps.

Use SWP approach after 60 to withdraw smartly.

10. Things You Must Review Annually
Fund performance – replace consistent underperformers.

Asset allocation – rebalance equity vs. debt mix.

Goal progress – are you on track or lagging?

Market trend – adjust SIPs, if needed, during prolonged downtrends.

Tax planning – optimise long-term capital gains and exemptions.

11. Avoid These Common Mistakes
Over-exposure to single stock or single sector.

Stopping SIPs during a market fall.

Investing in direct mutual funds without professional guidance.

Reacting emotionally to market volatility.

Ignoring NPS or mutual fund reviews for many years.

12. Strategies That Will Help You Reach 30 Crores
Stay fully invested in equity-oriented funds for at least 14-15 years.

Use staggered allocation in mutual funds through SIP and STP.

Review your SIP growth annually and increase if surplus exists.

Keep emergency funds separate. Don't touch your investment portfolio.

Avoid ULIPs, endowment plans, or investment-linked insurance.

13. Should You Increase Your SIP Further?
Yes, if you can spare more each year, do step-up SIPs.

Even a 10% annual SIP increase will have massive impact.

Try to reach Rs. 2L/month SIP over next 5 years.

That alone can help you comfortably touch Rs. 30 crore or more.

14. Plan for Retirement Withdrawal Now Itself
Once you hit Rs. 30 crore, have a clear exit plan.

Use a bucket strategy post-retirement:

Short-term for next 2 years

Medium-term for 3–5 years

Long-term growth beyond 5 years

This ensures safe, inflation-beating, and tax-efficient retirement income.

Finally
Your current investments are strong and well-disciplined.

But Rs. 30 crore in 19 years needs growth, not just savings.

Equity mutual funds and stocks must stay efficient and well-reviewed.

A 13–14% average return is needed — possible, but needs active monitoring.

Review your SIPs yearly. Increase them as your income grows.

Get portfolio reviews regularly from a Certified Financial Planner.

Avoid short-term panic. Think long. Think big. Stay consistent.

With this discipline and structure, yes, you can reach your Rs. 30 crore goal.

Best Regards,
K. Ramalingam, MBA, CFP,
Chief Financial Planner,
www.holisticinvestment.in
https://www.youtube.com/@HolisticInvestment

...Read more

Ramalingam

Ramalingam Kalirajan  |8206 Answers  |Ask -

Mutual Funds, Financial Planning Expert - Answered on Apr 10, 2025

Asked by Anonymous - Apr 09, 2025Hindi
Money
Sir, I retired in January and received 50 lacs as super annuation fund. Is it right to invest money in SWP based mutual funds now? Please suggest me. If not, please suggest alternative investment.
Ans: congratulations on your retirement. Receiving Rs. 50 lakhs as superannuation is a good milestone.

You have asked whether it is right to invest in SWP-based mutual funds now. That’s a very wise and thoughtful question. Let me appreciate you first. You are not rushing. You are asking before investing. That is the right way to protect your retirement money.

Now, let me guide you step-by-step with a 360-degree assessment of your query.

Understanding Your Retirement Corpus
You have Rs. 50 lakhs in hand. This is your hard-earned money.

This money must support you for many years. You cannot take high risks with it.

At the same time, keeping it idle in a savings account is also not good.

You need regular income now, but also growth to beat inflation.

So, your investment must balance three things: safety, income, and long-term growth.

A Systematic Withdrawal Plan (SWP) seems attractive. But we must evaluate it fully.

What is an SWP and How it Works
SWP is a way to get regular income from mutual funds.

You invest a lump sum in a mutual fund.

Then, you withdraw a fixed amount monthly or quarterly.

The remaining amount stays invested and continues to grow.

This works well only if you invest in the right category of fund.

Is SWP Right for You Now? Let’s Analyse
SWP is suitable when markets are relatively stable or growing.

You have just retired. Your need is regular income with less risk.

So, you cannot afford sudden market shocks.

In early retirement years, capital protection is more important than return chasing.

If the fund value falls early, your withdrawals can deplete the fund faster.

This is called “sequence of return risk”. It can damage your retirement plan.

When SWP Becomes Effective
SWP works better after first 2-3 years of staying invested.

If the market performs well in early years, your fund has more room to grow.

It becomes sustainable for 15-20 years.

But this depends on proper asset allocation and category selection.

Not all mutual fund categories are good for SWP.

Which Fund Categories Are Risky for SWP
Small-cap and mid-cap funds are risky for steady SWP.

They are volatile. They move up and down quickly.

If you withdraw during a fall, you reduce your capital.

Sectoral or thematic funds are also unsuitable for SWP.

They depend on specific sectors like pharma or energy.

Which Categories Are Better for SWP
Balanced Advantage Funds are more stable.

They switch between equity and debt automatically.

This reduces your risk during market volatility.

Some Hybrid Conservative Funds can also work well.

They hold more debt and less equity.

Should You Invest the Entire Rs. 50 Lakhs in SWP Now?
No. Do not put full amount at once into SWP mutual funds.

That will expose you to market timing risk.

You can phase your investment in steps over 6-12 months.

First, park your Rs. 50L in a short-term debt fund.

Then, use monthly STP (Systematic Transfer Plan) to move to chosen equity-oriented fund.

After 12 months, start your SWP from the accumulated amount.

What About Taxation in SWP? Know the Rules
Mutual Fund withdrawals are taxed. But only on gains, not entire amount.

For equity funds, long-term capital gains (after 1 year) above Rs. 1.25L/year are taxed at 12.5%.

Short-term capital gains (within 1 year) are taxed at 20%.

For debt funds, both long- and short-term gains are taxed as per your income slab.

So, for SWP to be tax-efficient, you must plan long-term.

Avoid withdrawing from units bought in last 12 months.

What Are The Risks If You Depend Entirely On SWP
Your monthly income is not guaranteed.

During market downturns, fund value can reduce quickly.

That can affect your ability to withdraw the same income.

Your withdrawal may also include part of your principal.

If fund underperforms for many years, you may run out of money.

SWP Must Be Part of a Bigger Strategy, Not the Only Solution
Use SWP for partial income, not full dependency.

Diversify your Rs. 50L corpus into multiple buckets.

Allocate part for safety, part for regular income, and part for growth.

This is called the "Bucket Strategy" for retirement.

Ideal Allocation Structure for Your Rs. 50 Lakhs
Bucket 1 (Safety + Emergency): Rs. 10L

Keep in high-quality bank FD or ultra short-term debt fund.

This is for next 2-3 years of expenses.

No risk. Instant access in emergencies.

Bucket 2 (Stable Income): Rs. 20L

Invest in hybrid mutual funds for SWP.

Start STP for 12 months. Then begin SWP.

Choose regular plans via MFDs with CFP credentials.

Regular plans provide support, rebalancing, and exit timing help.

Direct plans may seem cheaper but lack personal guidance.

Regular plans also have advisor accountability.

You need this after retirement more than ever.

Bucket 3 (Growth + Inflation Hedge): Rs. 20L

Invest in balanced or flexi-cap mutual funds.

These help your wealth grow over long-term.

Don’t withdraw from this for 5-7 years.

This portion helps your SWP stay sustainable for 20+ years.

What Are the Alternatives If Not SWP
You can use interest from corporate bonds and RBI bonds.

Ladder your investments across different maturity periods.

Use short-term, medium-term, and long-term bond funds.

This keeps income flowing and reduces reinvestment risk.

Combine this with systematic withdrawal from hybrid funds.

That makes your overall plan more balanced.

Things You Must Avoid
Do not go for guaranteed return schemes.

They usually give low returns after tax.

Stay away from insurance-cum-investment policies.

They lock your money for long years with poor returns.

Do not fall for high dividend paying mutual funds.

Dividends are now taxable and reduce your fund value.

Review Your Plan Every Year
Retirement planning is not a one-time activity.

You must track your income and spending yearly.

Rebalance your funds once a year with expert help.

Review tax implications regularly. Rules can change anytime.

What to Ask Your Certified Financial Planner
How much income can I draw each year safely?

What happens if the market goes down for 3 years?

Will my money last till age 90 or more?

Can my portfolio beat inflation consistently?

Are my tax liabilities under control?

What is the exit plan if I don’t need SWP later?

Finally
SWP is a good tool, but not a full solution.

You must build a proper structure before using SWP.

Use 3 buckets: emergency, income, and growth.

Take support from a Certified Financial Planner.

Go only through regular mutual fund plans.

Direct plans do not give the support you need post-retirement.

SWP should start only after careful planning and phased investment.

Don't rush. Your Rs. 50 lakhs must give you peace for many years.

Best Regards,

K. Ramalingam, MBA, CFP,

Chief Financial Planner,

www.holisticinvestment.in
https://www.youtube.com/@HolisticInvestment

...Read more

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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