Q&A: Spot exercise to keep fit in winter

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

Can you please tell me the comparative chart for height and weight along with the presumptions if any. I am 55 years with 168 cms height and weight as 85 kg. Can U also give me veg diet chart also. Thanks

Vinod Sehgal

You can aim to lose about 15 kgs. I suggest you consult with a dietician to chalk out a plan based on your exercise habits, lifestyle habits and health concerns (if any). However, given below is a general veg diet plan for your perusal:

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

  • Decreased fat consumption
  • Portion control
  • Palatable food choices
  • Adequate nutrition
  • 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 convenient.

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.

Diet chart

Breakfast

2 idlis and sambhar

1 bowl grapefruit/ papaya

1 cup coffee or tea

Mid-morning

1 Apple

1 coconut water

Lunch

1 serving mixed veggie salad

2 rotis or I cup rice

1 cup green vegetables

1 cup dal or curds

Afternoon

2 non-cream biscuits

1 cup coffee or tea

Evening

1 coconut water or herbal tea

Late evening

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

Dinner

Vegetable soup with whole wheat croutons (toasted)

1 cup mixed vegetables

2 rotis or I cup rice

1 cup dal or curds

Dear Madam, pl tell me if it is ok for a heart patient to do cardio as well as exercises for arthritis?

Jagammohan

Yes. Exercise keeps the heart fit and reduces joint pain. It also helps with weight control and contributes to an improved sense of well-being.

Don’t get into a vicious cycle of inactivity. The commonest mistake is avoidance of exercise. This in time leads to more stiffness, reduced strength and compromised cardiovascular fitness. Inactivity further weakens the body, leading to a vicious cycle that accelerates de-conditioning of the body.

Treatment of arthritis has to be tailored to individual needs, lifestyle and health.

It has four main goals.

  1. To control pain through prescribed medicines and other therapies.
  2. To improve joint care through rest and gentle exercise.
  3. To maintain an acceptable body weight.
  4. To achieve a healthy lifestyle.

I would like to know what is the right age to begin crunches for strengthening abs?

Adityarao

You can start strengthening ab muscles from the age of 5 years

Hi Namita, please suggest a good way for cardio when it is raining and im not able to go for my morning walk

Jisha Krishnan

You can march or jog on the spot at home for 30-minutes to 1 hour; or do exercises such as skipping or stair climbing (if your knees joints are healthy and pain-free).

Are energy bars really good?

Kaushika, Blr

Energy bars are high in calories; they usually contain nuts, seeds and dried fruits. When consumed in moderation, it is fine. Excess consumption will lead to weight gain.

Are yoga or exercise balls good to use for toning your body?

Dharma

Yes, yoga asanas and exercises on the fit ball (or exercise ball) can help shape-up and tone the body.

Is it ok to feed my kids on a full carb diet before they play? And they are both always hungry and slightly overweight. How to put them on a diet?

Preethi Jha

If they are physically active, they have unique nutrition needs. This simply means, if their body is deprived of adequate nutrition, they simply cannot be as fast and as strong as they can be. They should maintain a 2 hour gap between eating and exercise. Eating too soon before any kind of activity can leave food in the stomach, making them feel full, heavy or sick.

Give them a combination of carbohydrate and protein for  power-packed performance!

Suggested snack combos

  • Low-fat milk or yoghurt and fruit
  • Smoothie with milk, fruits and few nuts (5 to 6 pieces)
  • Fruits and low-fat cottage cheese
  • Apple or banana and a handful of nuts

To lose weight they must eat healthy foods, low in fat and sugar. Children need palatable and tasty food, so be creative in your cooking to they can enjoy the food without piling on extra calories.

Namita is a Clinical Exercise Specialist and Lifestyle & Weight Management Consultant. She is currently attached to Bombay Hospital as their clinical and wellness specialist.

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