Fitness Q&A: Walking is safer on joints

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. Hello, I am in my sixties, is running good for me? Is there an upper limit on the distance I am allowed to run? Thank you in advance for your response.
Vivek
I suggest you do walking instead of running as walking is a low-impact activity and safer on joints. High-impact simply means that both feet regularly lose contact with the floor throughout the workout session. Examples are running, jumping.

Low-impact exercises generally involve a smaller risk of injury than high-impact aerobics because one foot always remains in contact with the floor while exercising. Examples are walking, cycling. The benefits are:
1. Less stress on the joints (you need to be careful as there is natural wear and tear in joints due to aging)
2. Less chances of injuries

2. Dear Madam, please guide me in reducing my weight after pregnancy with yoga. It has been 1 year & 9 months after my pregnancy, but still i am not able to reduce my weight from 84 kg.
Thanks & Regards
Anitha
In addition to yoga practice, I suggest that you include any of these exercises (for 30 to 45 minutes daily):

walking
cycling
rowing machine
swimming
aqua aerobics

Remember, exercise alone may not be a very effective method of losing weight, though it does help to increase muscle mass, which in turn helps burn more calories – decreasing the body fat percentage. Weight loss occurs when there is a reduction in caloric intake and increase in caloric expenditure.
Also, if you want to lose weight, watch what you eat! Cut back on fats and sugar. You don’t need to starve yourself, but eat a well balanced diet that has a high intake of fruits, vegetables, whole grain cereals and sprouts.

3. I am 72 years old. Does transcendental meditation applies to me?
Bjagannath
Meditation, concentration techniques and pranayama techniques are good for all, regardless of age. There are many forms of practice, you need to judge for yourself the benefits you gain and what suits you.

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