Fit n' fab

Find out how to stay fit from our expert

I am 42 years old and I have recently been diagnosed with arthritis. I am aware that it is a degenerative disorder and there is no complete cure for this. But I don’t want it to affect my day-to-day activities. Can you suggest some exercises that can help me manage the condition? — Sundaresan V

You are right, arthritis is degenerative, but there are many exercises that you can do. You will need low impact, cardio, strength training and a lot of stretching to avoid joint stiffness and gradually build endurance and bone strength.

• Water is your friend. A walk in water can be a good workout, and it is safe.
• Walking is another good exercise, and you can do this three to four times a week for 30 minutes.
• Pilates is another brilliant workout. Try doing pilates at least two to three times a week for best results.
• Listen to your body, don’t push through any pain, and inform your doctor about your exercise routine.

I am a working professional and I suffer from sciatica. I have heard that exercise can help manage the condition. Can you suggest some workouts for me? — Maria Varghese

Without exercise and movement, the back muscles and spinal structures become deconditioned and less able to support the back. Focus on stretching your glutes (buttocks), hamstring and back as the pain starts around your lower back or glutes and travels down.

You can do low impact aerobic activities like a walk in water, slow cycling, strengthening the abdominal and back muscles in order to provide more support for the back. Pilates and yoga will also help.

I am a diabetic. What should I keep in mind while exercising, and what kind pre-workout snack should I have? — Rajneesh

You can do most types of aerobic and strengthening workouts. However, what you eat will depend on factors like how high your blood sugar is, what time of the day you choose to workout, and how long you plan to workout.

You should stick to one time for your workouts, morning or evening, set a routine. A carb snack 15 gm to 30 gm is required. The lower your blood sugar is before you start exercising and the longer you workout, the larger your snack should be, up to 30 gm of carbs. A small fruit, a slice of bread or a small bowl of oatmeal are some of the options for a pre-workout snack. I would also suggest you keep the doctor informed or rather seek advise on the right food.

(The author is a fitness expert at Curefit)