Walking is a low-impact exercise that revs up blood circulation.


Can walking make my back sore? I need a little help/direction before I can start.Terry

No, you've got it all wrong! Walking does not give you a sore back, rather it heals a bad back. Please understand that lack of exercise stiffens the backbone and weakens the roots of the spinal nerves. This results in poor blood circulation, constipation, breathing problems and a continuous tired feeling in the back.

Walking is a beautiful low-impact exercise that revs up the blood circulation. As the spine gets nourished by oxygen, it becomes supple and healthy and…voila! no backache!

In case you have a suspect back, I suggest you do this simple back-strengthening exercise before and after walking: Lie on the floor-mat legs outstretched. Lift left leg up, knee straight, to 60-75 degrees off the floor. Hold for 30 seconds. Lower. Repeat with right leg.

If you have a serious back problem, however, it is wise to consult a physiotherapist for exercises specific to your requirements, and start walking only after the physio gives you the green signal.

Some suggestions for safe walking:

˜Walk only on smooth paths, say, in a well-maintained park, not on rough and bumpy terrains.

˜Wear light, comfortable walking shoes with cushioned heels and roomy toe areas, along with dry cotton socks to absorb perspiration.

˜As you walk, square and pull back your shoulders a little. This automatically straightens even your lower back and prevents any back stiffness caused by a poor posture.

˜Drink 1.5 to 2 litres of water every day. Hydrated muscles are less prone to injury.

˜Overenthusiastic beginners walk too quickly to achieve quick results, leading to as quick a loss of interest! Prudently, walk at a comfortable pace where you can talk without feeling breathless and for just 10-20 minutes. Gradually, increase to 30 minutes... 45 minutes… Please be regular. Get into your own routine, route, rhythm. Think, “With every step I touch the earth with love. With every step I walk to good health


I am 15, 5 ft 2 inches, 60 kg. I have pimples and dark patches on my face. Please suggest a diet plan and exercise to reduce my weight and tips to clear my face. H.L.
My hunch is that if you eat sensibly and exercise regularly to lose weight, your face will automatically clear up. Here's what you should do:

˜Walk briskly daily for 45 minutes. As you walk, if you get the urge to run, run! It is exhilarating. Then if the urge subsides, slow down to a walk again. Do this early morning when the air sings with cool, clean freshness. A more efficient blood circulation can make the patches fade.

˜Drink 12-15 glasses of water to flush your system of all wastes and toxins.

˜Eat moderately. Avoid fried foods, increase fibre-rich foods.

A sample diet-plan to follow:

Pre-breakfast: 1 glass of apple-beetroot-carrot juice and 2 dried figs soaked overnight in water.

Breakfast: Oats in low-fat milk with a few raisins. Or 2 idlis steamed with moong-sprouts and oil-free sambhar.

Mid-morning: 1 glass fruit juice/ buttermilk.

Lunch: 2 rotis, bhindi sabzi, salad, bottle-gourd raita.

4 p.m.: 1 whole-wheat cucumber sandwich. Tea.

6 p.m.: 2 guavas.

Dinner: 1 medium-sized bowl brown rice, dal with French beans, green peas sabzi, salad, curd.

˜You could also have a tablespoon of Safi daily for 30 days. But, take a month's break after that. It's a good cleanser, but your system should not become dependent on it. Finally, avoid make-up, scrub your face clean, and every weekend apply a face-pack made at home: combine haldi, multani matti, milk-cream. Wait till it dries and pulls at your skin. Then, wash it off. It leaves you looking radiant.

I'm 53, a vegetarian and have no health problems. I do yogasanas for an hour; pranayam, 20 minutes; stationary cycling, 10-15 minutes. Should the sequence of activity be stationary cycling, yogasana and then pranayam? (as I feel cycling would warm up the body for the yogasanas and end with pranayam to bring tranquillity to the whole system)? Should I wear shoes for stationary cycling? T.P. Janardanan

You are absolutely right on the sequence of activity as well as the science behind it. Excellent! I have one suggestion to optimise your workout — do 20 minutes of stationary cycling @ 80 pedals per minute, counting as 1 each time your right foot rises, to get a good cardiovascular effect. Keep the pedals loose as speed, not resistance, is essential for fitness and good health.

You do not require shoes while cycling. As it is a low-impact cardiovascular activity, it puts hardly any pressure on the joints.

May you always have complete workouts and be full of energy.