Q: I am 40 years old and pretty fit. I am in the habit of walking for an hour everyday in the morning. But due to time constraints, now I can devote only half-an-hour each morning. Can you suggest some other routine that will help me burn the same calories as before in half-an-hour?

RR, Sainthia

Since your workout time has been reduced to half, try the treadmill for the same duration of time at a fairly moderate speed to start with, then progress to a higher level, but remember that at all times you must be comfortable with the speed you are doing for the half hour. You should not be out of breath or panting.

For whatever reason, if a treadmill is out of question, then try spot skipping. Alternate fast and slow. Remember a good pair of sneakers protects the impact on your spine.

Q: What should I eat before starting my morning workout which includes cardio and weight training?

PD, Calcutta

For a workout which includes cardio and weight training, try a light breakfast of:

Veg: One cup porridge or dalia or chana or black gram, soaked the previous night, and then lightly steamed the next morning with small diced tomatoes, two bananas.

Non-veg: One cup porridge or dalia or brown bread toasts with eggs and two bananas.

Q: I am a 37-year-old man. I am 5 ft 7 in and weigh 71 kg. My waist is 34 inches. I have a family history of blood pressure and heart problems. I used to be a fitness freak in my student days but now that I have joined my business, I rarely get any time for any kind of exercise. I also do not get enough sleep. I skip lunch and eat very little otherwise. I want to know if I’m doing the right thing. Or else, kindly suggest the right course of action within the limited time I can spare.

SL, Nadia

Height and weight is in balance. With a family history of blood pressure and heart problems, exercises should be given a serious thought. Do go for walks, at least thrice weekly, if not daily. Do not skip meals. Have salads or fruits for lunch.

Get your blood pressure and heart condition checked. If company motivates, join a gym thrice weekly and be regular. Sleep is most essential for the well being of a healthy and fit body. Make time adjustments for a steady sleep pattern.