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

How to reduce discomfort from flat foot?

Wear a good arch support

Will pranayama give relief for sinus?

It may help, but pranayama will not cure your sinus.

When is the best time to do yoga

In the morning before food or 3 hours after a meal

How much should i walk to increase my hdl, it is now 38, ldl is 100, age 38, wt 70, ht 165

Walk 1 hour daily.

How to use my gymball effectively

You need to learn the technique of exercising on a gymball from a qualified trainer – such as how to stabilize on the ball and exercise with correct form.

How is the heart rate to be calculated while jogging?

(220 – age) multipy by your target heart

I do yoga for stretching. Can i combine it with physiotherapy exercises?


I am 48 yrs old with a bad scoliosis, how can i reduce my tummy, wt 72 kgs, ht 168cm.

Please consult your doctor for exercise recommendations – i suggest you also watch your diet – as a high fat diet can cause weight gain in the tummy.

Can i eat a lot of horse gram to lose weight?

You need to follow a low-fat, nutritious diet plan, in which you can include the legume horse gram (it is a great source of iron and has high protein content), but just increasing horse gram will NOT help you lose weight.

My muscles are flabby. Please tell me a good exercise to tighten them.

The body is made up of many muscles, so there is no ONE good exercise. You need to work on the upper body, mid body and lower body. I suggest that you include push-ups for upper body, crunches for the mid body and squats for the lower body.

Namita is a certified clinical exercise specialist and lifestyle and weight management consultant. She is currently attached to Bombay Hospital as their clinical and wellness specialist.

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