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

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.

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.

Glad to know that you have started your journey towards fitness.

It is never late to begin. But once you have decided, then remain focused.

The food we consume in an Indian setting is generally a family meal. So changes in dietary habits will affect all the family members.

Start with refraining from binge eating.

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

Concentrate on incorporating healthy foods in the family diet like fruits and vegetables, whole grain cereals, lentils and healthy fats.

In addition, increase physical activities.

Go for walks/jogging or any sports activities.

You can do some stretch or strengthening exercises as well.