can we reduce weight by only walking daily for 30 mins and managing diet.

Ans: Main causative factors of hypertension are inactivity, stress, obesity or overweight, unhealthy habits like drinking, smoking, chronic conditions, etc. Low Calorie, low Fat, Low Sodium Diet has to be followed for lowering weight and blood pressure. Exercise > 30 minutes / day Reduce sodium intake / day. Include 1 teaspoon(5 g of > Salt) Avoid refined carbs especially sugar, bakery items. Eat potassium rich foods ( green leafy veggies, tomatoes, coconut water, lemon, orange, banana, dates, etc. Exercise > 30 minutes / day. Manage your stress by deep breathing exercises, meditation, etc.

Ans: yes, very much!! All the best.

Ans: The appropriateness of a 19,000 steps/15 km walk as a weight reduction strategy depends on various factors, including age, heart health, blood pressure condition, condition of knee ,hip and ankle joint . While physical activity is crucial for weight management, it's essential to ensure that the intensity and duration of the exercise align with individual health status and fitness levels.

For some individuals, a 19,000 steps/15 km walk might be perfectly manageable and beneficial for weight reduction, especially if they have a healthy heart and blood pressure. However, for others, such a vigorous exercise routine could be too strenuous and potentially harmful .It's always advisable to consult with a Physician and later Physiotherapist before embarking on any new exercise regimen, especially if you have underlying health concerns. They can provide personalized guidance based on your individual circumstances and help you find the right balance between diet control and physical activity to achieve your weight loss goals safely and effectively.

Ans: Dear Mr. Madhusudan. Thank you for your question. It's great to hear that you're committed to your health by walking 40 minutes every morning. To enhance your weight loss efforts, I recommend incorporating resistance training into your routine in addition to your regular walking. While walking is beneficial for cardiovascular health, resistance training is more effective for burning calories, building muscle, and improving overall fitness. Apart from this aim to create a calorie deficit by consuming fewer calories than you burn, which is crucial for weight loss. Include high-quality protein sources in your diet, such as lean meats, fish, eggs, legumes, and low-fat dairy. Protein helps in maintaining muscle mass and keeps you full longer.