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Few tips to bring about weight loss as well as ensuring good health:

1. Eat plenty of vegetables, fruits, and grain products like wheat.2. Increase the consumption of complex carbohydrates like whole wheat, millet (owar! and barley

(bara!

". #estrict refined products such as flour (maida! and its products such as bread, noodles,macaronis and pastas in regular diet

$. #estrict fat and cholesterol rich foods. %nly non&vegetarian foods (like eggs and dairy products!are good sources of cholesterol, however saturated fatty acids present in butter, ghee, vanaspatiand coconut get metabolised to cholesterol in our body

'. #educe the amount of sugars consumed

. )onsume raw fruits and vegetables in form of salads and raitas in every meal. *hese provideade+uate vitamins, minerals and fibre. ibre is essential as it aids in digestion, has an effectiverole in managing obesity and cardiovascular problems

-. imit salt intake

/. 0ave small portions of food at a time

. o not skip meals

13. 0ave regular meal timings

11. o not eat while cooking and watching television

12. rink plenty of water (&/ glasses! in a day

1". Exercise regularly. o brisk walking at least for 23&$3 minutes in a day

*he best exercises that are sustainable and safe to loose weight are aerobic exercises. 4erobic exercises

usually involve vigorous exercises sustained over a period of several minutes and their effect is toincrease the efficiency of the lungs, heart and blood circulation, which are collectively known as the

aerobic system. 5hort and sharp bursts of activity which rely on the body6s reserves of oxygen do not

produce a similar improvement. Exercises should increase strength and mobility and also aid relaxation.

7ou can choose walking, swimming, bicycling as per your fitness level and increase gradually. 7ou should

plan on 23&minute sessions at least " times per week. 8radual changes in eating habits will help

encourage a permanent lifestyle change. 4 slow weight loss of 1 or 2 pounds a week, until the desirable

body weight is reached, is best.

Exercise:

Exercise has been defined as a rhythmical activity for the purpose of improving fitness or health.

What are the different types of exercise?

9hysical activity includes all forms of activity (occupational, recreational, or sports&related! performedwithout the specific purpose of fitness or health.

4erobic (e.g. walking, swimming!

4naerobic (e.g. sprinting!

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Isometric (e.g. lifting weights!

#esistance training involves providing some form of resistance to the contracting muscles to

stimulate the body for increased strength. E+uipment used for resistance training takes multipleforms, including hand weights, pulleys, hydraulic, elastic, rubber, fibreglass, and magnetice+uipment.

Strength or resistance training is very important to improve ones functionality and reduce the risk ofinury. 4s people age, the lean tissue (i.e. muscle! declines more from lack of use than from ageing itself.9erforming some type of resistance training on a regular basis is essential.

Safety 5ince the demand on the heart is generally less while strength training than when walking at amoderate pace, resistance training is regarded as safe for patients with heart conditions. It is advisablenever to strain or hold breath in an attempt to lift something. 5training can adversely affect blood flow tothe heart.

What are the goals of exercise?

*he goals of exercise are to:

*he goals of exercise are to: Improve oxygen delivery and metabolic processes

;uild strength and endurance

ecrease body fat

Improve movement in oints and muscles

Improve sense of well&being.

5lows down ageing process.

Rules for exercises:

o not eat for two hours before vigorous exercise

rink plenty of fluids before, during, and after a workout

4dust activity according to the weather and reduce it when fatigued or ill.

;e realistic in your goals.

)ombine exercises with any pleasurable activity.

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such as walking briskly, swinging the arms, or ogging in place are the best

*o cool down, one should walk slowly until the heart rate is 13 to 1' beats above resting rate.

5topping too suddenly can sharply reduce blood pressure. *his is a danger for older people, andmay also cause muscle cramping. ;reathe deeply during the cool off phase.

5tretching is appropriate for the cooling down period, but not for warming up because it can inure

cold muscles. 9articular exercises may re+uire stretching specific muscles. or example, a oggeror biker might emphasise stretching the hamstrings, calves, groin, and +uadriceps, whileswimmers would focus on the groin, shoulders, and back. 5tretching is best done when oints arelose and flexible that is in the afternoons or evenings.

$# %erobic &Endurance' training:

4erobic exercises are those that re+uire a steady supply of oxygen, to sustain the energy giving powersof the muscles .4n aerobic exercise is any activity performed for a minimum of 23 minutes maintaining aheart rate between -3>&/3> of maximum heart rate with chief energy sources being oxygen and bodyfat.

4erobic exercise is usually categorised as high or low impact.

(ow to moderate impact exercises:such as walking, swimming, stair climbing, step classes, rowing,and cross&country skiing. ?early anyone in reasonable health can engage in some low to moderateimpact exercise. ;risk walking burns as many calories as ogging for the same distance and poses lessrisk for inury to muscle and bone.

)igh impact exercises:such as running, dance exercise, tennis, s+uash etc. 0igh&impact exercisesshould be performed no more than every other day and less for those who are overweight, elderly, out ofcondition, or have an inury or other medical problem that would preclude high&impact.

*enefits of aerobic exercise

#egular aerobic exercise provides the following benefits: ;uilds endurance

@eeps the heart pumping at a steady and elevated rate for an extended period, boosts 0 (the

good! cholesterol levels, and helps control blood pressure

5trengthens the bones in the spine

0elps maintain normal weight.

ircuit +raining:)ircuit *raining is one of the best forms of aerobic exercise .7ou need to choose that fitsyour goal. or example, circuit training for endurance, weight loss, muscle building will be different 5incethis includes a full body work out and uses all muscles, you will feel refreshed and less sore as this helpsthe body to remove toxins which build up in the body after vigorous activity and your muscles recuperatefaster because of the increased blood flow.

,# Strength or Resistance training:

+ypes of muscle contractions:*here are three types of muscle contractions involved in strengthtraining:

1. Isometric contractions. *here is no change in the length of the muscle. or example, pushingagainst a wall.

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2. )oncentric contractions. *hese movements shorten muscles (for example, the up phase of whenthe bicep curls up while lifting weights!.

". Eccentric contractions. *hese movements lengthen muscles (the down phase as the weights arelowered!.

*o build muscle strength, steadily increase the weight that a muscle resists. If you are in the middle agegroup or old age group, take care, as there can be a sudden rise in the blood pressure due tounaccustomed effort.

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lexibility training uses stretching exercises for the following benefits:

9reventing cramps, stiffness, and inuries

4llowing a wider range of motion (i.e., the amount of movement a oint and muscle has!

)ertain stretching exercises are particularly beneficial for the back

Specific exercise tips for older people:

4ny elderly person should have a complete physical and medical examination and professional

instruction before starting an exercise programme.

or sedentary, old people one or more of the following programmes may be helpful and safe: low

impact aerobics, gait training, balance exercises, self&paced walking, and lower extremityresistance training using elastic tubing or ankle weights.

5trength training assumes even more importance as one ages, because after the age of "3

everyone undergoes a slow process of muscular erosion. *he effect can be reduced or evenreversed by adding resistance training to an exercise programme. 4s little as one day a week ofresistance training improves overall strength and agility. 5trength training also improves heart and

blood vessel health and general well being.

9ower training, which aims for the fastest rate at which a muscle or muscle group can perform

work, may be particularly helpful for older women in strengthening muscles and preventing falls.

lexibility exercises promote healthy muscle growth and help reduce the stiffness and loss of

balance that accompanies ageing.