Fitness Q&A: Walk to keep the heart fit

Fitness expert, Namita Jain answers readers’ questions on fitness. Get your doubts cleared and see them featured on our FAQ page every Thursday.
This week’s answers:

1. I want to lose my weight . Please let me know the way how to reduce my weight.
To lose weight you need to create a calorie deficit. Weight loss of 1 to 2 pounds
per week is safe. To lose 1 pound a week you need to cut back on 500 calories a day. That is a total of 3500 calories a week. The best way to achieve this is by reducing your calorie intake and increasing calorie expenditure through exercise.

Diet plus exercise

Diet plus exercise is the ideal way to lose weight. A sound weight-loss program should include –

1. Decreased fat consumption
2. Portion control
3. Adequate nutrition
4. Consistent, sensible eating and exercise habits

I suggest you include any of these exercise options. Here is a rough calorie guide for you:

Simply walk: Just put on your walking shoes and walk anywhere, anytime, as
Calories burned: 300 an hour.

Walk uphill: This increases walking intensity and shapes the legs and hips.
Calories burned: 400 an hour.

Cycle: Outdoor cycling is a great exercise for toning the lower body.
Calories burned: 350 an hour.

2. hiii mam..m 22 yrs old.My weight is 60 kg and height is 5 ft.m having honey with luke warm water daily ..wt else i should do to reduce my fat…

I suggest you walk everyday for 1 hour and follow a sensible diet chart.

Suggested diet chart

2 idlis and sambhar
1 bowl grapefruit/ papaya
1 cup coffee or tea

1 Apple
1 coconut water

1 serving mixed veggie salad
2 rotis or I cup rice
1 cup green vegetables
1 cup dal or curds

2 non-cream biscuits
1 cup coffee or tea

1 coconut water or herbal tea

Late evening
1 cup roasted savoury such as popcorn (without oil or butter)

Vegetable soup
1 cup mixed vegetables
2 rotis
1 cup dal or curds

3. Kindly suggest pranayamas/asanas that will give relief against SLE(Lupus)
When starting out, always begin at a level that is right for your current fitness and medical condition and progress gradually. Always check with your physicianfor specific guidelines based on your medical history and current health status before starting any exercise program.

4. Hi Namita Madam, I have a degenerative disc disease. please suggest exercises to reduce tummy
For any degenerative disease, you must consult your doctor for specific recommendations.

5. Hello maam. What are the benefits of cardio workouts. I used to work on a stepper but quit 2 months ago as the weather is good im only walking now. Is it enough to keep the heart fit?
Cardiovascular or aerobic exercises target the large muscles of the body and create an increased demand for oxygen. These exercises improve the heart, circulatory and pulmonary system. Examples are walking, cycling, jogging, running, swimming, stair climbing, in-line skating, dancing.

The heart is a muscle and just like other muscle, it works better and more efficiently when it is in shape. Physical inactivity is a major cause of heart disease. Exercise can reduce excess body weight, reduce total cholesterol levels and increase the good (HDL) cholesterol.

Yes, walking is a wonderful exercise to keep the heart fit. Recommended duration is between 30 to 60 minutes of continuous activity, 5 to 7 days a week.

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