ASK KOMAL: Is Walking Up And Down Stairs Good Exercise?

Dietician Komal Jethmalani provides expert help.

Dear readers, are you super anxious about your health?

Not sure about what you and your family are eating as you cope with staying indoors?

Struggling with weight gain or weight loss? Or post-COVID-19 symptoms?

Or are you facing other heath issues like diabetes, blood pressure, joint pain or heart problems?

Please mail your questions to Nutritionist Komal Jethmalani (Subject: Ask Komal) for her advice.

I am a working professional, age 42.
I would like your comments on the recently available high protein and low sugar bars.
Are these types of bars worth it and a good substitute for our required source of proteins?
Generally, my breakfast includes a high source of proteins (eggs). Is it the same if I take these bars?
Regards,
Nadeem Parkar

Proteins are the building blocks of our body. Natural sources of protein like egg, lean meat, dairy products, soya etc are rich in protein and also contain all essential amino acids required by our body.

The bio availability and absorption of protein from these natural sources are better than from commercial products like protein bars.

In addition to protein, these food sources also provide healthy fats, carbs and essential vitamins and minerals required for metabolism.

Substitutes for protein like whey protein and protein bars should be added only if you are unable to meet your requirements from natural sources.

Hi Komal.
I am Rajendra.
I am 51 years old, male, working 9 am - 6 pm.
I am 5'9" and weigh 78 kg.
I regularly walk and do a mid-level amount of exercise.
Over the last three years, I am not able to reduce my weight even with a balanced diet and exercise. Before that I reduced from 92 to 78 kg in five years.
I have been diagnosed with thyroid issues about three years ago, with value 7.5 and it was controlled after that.
As an experiment, I stopped taking my thyroid tablets and started taking B12 tablets. But over the last three months my thyroid levels increased to 12, so I again started the thyroid tablets.
My questions are:
How can I control my thyroid levels without tablets?
How can I reduce weight? My target is 70 kg.
Thanks,
Rajendra

The thyroid function gets affected when there is a disturbance in the production of the thyroid hormone, which affects your metabolism. Unfortunately, in most hypothyroidism cases, it is a lifelong condition that will need to be controlled with medication on a regular schedule.

A good exercise regimen and a high fibre and adequate protein diet will help increase metabolism. Insulin resistance that occurs with low metabolism and high body fat can be improved with healthy lifestyle habits and strengthening/cardio exercises.

Weight reduction will occur gradually once fat loss occurs with a reduction in body measurements. Building up lean mass is essential along with fat loss.

Hello,
I am Udita Saini.
My age is 23 years and height is 5'6".
In the last 7-8 months, I have lost around 18 kgs and now I weigh 64-65 kgs.
But since 2-3 months, I have hit a plateau and am not losing weight any more.
I am following the diet and workout also but I am still not losing weight.
What can I do to overcome my plateau?
Udita Saini

For your age and height as indicated, a weight of 65-67 kgs is ideal.

You should focus on increasing lean mass and inch loss which is an indicator of fat loss.

As lean mass builds up, weight loss is gradual as muscle is heavy.

So, continue your fitness regimen with diet and strengthening exercises and improve your physique.

Hi Komal,
My son’s age is 12 years.
Weight: 65 kg.
Height: 5.1 feet
No health issues.
I want to reduce his weight.
Please help.
Regards,
Nitin Kalra

The age of adolescence is very critical as it is a period for growth and maturity. During this period, the nutrition of the child is crucial to his overall well-being.

Focus on his overall growth by ensuring a healthy lifestyle with adequate exercise and balanced diet.

Make sure binge eating is minimal and enforce restrictions on unhealthy fast foods, processed foods, sweets, etc. Good eating habits with at least 8 hour sleep is crucial for his growth.

Drinking plenty of water and physical exercises like sports etc will be beneficial.

Dear Komal,
Is walking up and down the building stairs a good form of exercise if you have knee pain?
If it is not, can you please suggest?
I am 43 and overweight.
Thank you,
Jamini Katpal

Physical exercise should be done for fitness but within a comfort zone.

Stair climbing is often described as a low impact exercise. It has benefits of increased strength, endurance and bone density, better balance and agility.

Knee pain could arise from a multiple of reasons. You need to identify the cause. For example due to cartilage damage and take an expert opinion.

Being overweight does pose a problem with excess weight for the knees to bear.

Keeping active and controlling your diet should be the zest of fitness.

Komal Jethmalani is a dietician with over 25 years of experience in food, nutrition and dietetics, with an MSc in food science and nutrition.

A certified diabetes educator and lifestyle coach, specialising in diabetic, cardiovascular, weight loss and various therapeutic diets, she consults under the brand, The Diet Mantra.

And she will try and help you achieve your dietary and fitness goals through healthy lifestyle changes.

Do share your complete health details including age, weight, height and health issues if any.

Write to getahead@rediff.co.in (Subject: Ask Komal), along with your name. You are most welcome to share your photograph as well.

This column is an advisory. Please do consult your doctor as well.

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Opinions expressed herein cannot necessarily provide advice to fit the exact specifics of the issues of the person requesting advice.