Editor-in-Chief & Publisher: MIR JAVED RAHMAN


Your Fitness Problems Solved


Issue Date 11 - 17 Feb, 2017 at 2:00 PM

Your Fitness Problems Solved

Q: I am a 32-year-old woman with height 5 feet 4-inches and weight 48kg. Please tell me if my height is according to my weight and whether I should perform exercises to reduce weight, if needed? Sehrish
A:
Dear Sehrish, a healthy weight range for you is 49-66 kg. Here you can see that you can gain a kg. Make sure you exercise regularly to stay fit and not only to gain weight. Your goal should be to maintain an active lifestyle and thus enjoying a healthier life. You should get an appointment from your physical therapist to conduct your fitness test so that you may know your body age i.e. how fit you are and how much you need to work upon it. It will point out the fitness level of your heart and cardiovascular fitness level, your muscular strength and the flexibility of your joints and muscles. You may also get to know your blood chemistries, especially your blood glucose and cholesterol levels. Moreover, height is genetically determined. Human height is a quantitative trait, i.e. a characteristic that is measured in quantity, and is controlled by multiple genes and environmental factors. One can boost it up during growth years as Human Growth Hormone influences it but this factor is applicable until your long bones’ epiphyseal plates continue growing. Once they cease their activity, you can only manage your weight with whatever height you have acquired. Now, you have other options to enjoy and set your goals. You must adopt an active lifestyle; eat a balanced diet, exercise and take appropriate rest and sleep. You can join a suitable gym to lift weights and do some cardio, swimming, followed by aerobics and yoga, or even water aerobics can help you to stay fit. You can also start a physically active hobby like gardening, camping, mountain climbing or even cycling.

Q: My age is 48 years. My weight is 65kg and height is 5 feet 2-inches. My doctor has asked me to lose weight in order to control my blood pressure, as I have been recently diagnosed with it. Please give me tips on losing weight, keeping in mind my health condition. Zarqa
A:
Dear Zarqa, lifestyle plays an important role in treating high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication. Here are some lifestyle changes you can consider to lose excess weight and keep your blood pressure levels normal.
Blood pressure often increases as weight increases. Being overweight can also cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure. Weight loss is one of the most effective lifestyle changes for controlling blood pressure. To reduce your excess weight, you can exercise regularly. Regular physical activity – at least 30 minutes for most days of the week can help lower your blood pressure. It's important to be consistent because if you stop exercising, your blood pressure can rise again.The best types of exercise for reducing blood pressure include walking, jogging, cycling, swimming or dancing. Strength training can also help reduce blood pressure. Interval training or cardio for a brief period with intermittent intensities can help you a lot. Here, I am providing you a 10-minute interval exercise regimen that you can do for 30 minutes with rest of 2-5 minutes after each cycle. Never forget to warm up your body before starting any physical activity and cool down afterwards. It will be very important to watch your heart intensities during all your performance or get help from your gym instructor if you find it difficult to manage.

Your Fitness Problems Solved
Intensity is given as a percentage of your maximum heart rate %MHR (172 Beats per min for you), you have to calculate 60% of 172 for first minute and likewise for all.

Minutes: 01 02 03 04 05 5.5 06 6.5 07 08 09 10
Intensity: 55 60 65 70 70 80 85 80 70 70 65 60; cool down for at least two minutes and decrease the intensity to 50% or less gradually.
Also, follow the DASH eating plan that is usually recommended for hypertensive patients. For that, you need to get an appointment from your dietician.

Q: I will be getting married in six months and feel like I have a lot of weight to lose. My height is 4 feet 11-inches and weight is 59kg. Please suggest some tips that can help me lose weight easily and ones that I can continue even after marriage. Erum
A:
Dear Erum, you did not mention your age from which I can calculate a healthy weight range for you. However, I am giving you some tips to manage your weight.
• Adopt an active lifestyle. Exercise regularly and eat a balanced diet. Keep yourself far from stresses and rest for 7-8 hours in 24 hrs. It is healthy to have a light nap for half-an-hour in the afternoon.
• Walking is a great way to burn calories. An average person can burn six calories by walking for a minute. Begin by walking one mile a day and remember to walk at a brisk pace. Slow down if you find yourself out of breath and increase the distance to be covered gradually. Use the stairs instead of an elevator. This is one of the easy ways to lose weight for beginners!
• Avoid fad diets or low carb diets. Instead, a balanced diet can fulfil all your dietary requirements if you regularly participate in some physical activity for most days of the week. Foods that are high in fibre can keep you full for longer, thus keeping hunger at bay and minimising calorie consumption. Sources of fibre include whole breads, whole grain cereals and fruits and vegetables.



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