Q: I am a 62-year-old woman and need a walking stick. What kind of exercises can help me walk on my own?

KL, Hooghly

You are too young to be using a walking stick. As you have not mentioned the reason why you use a walking stick, I will advise a simple form of exercise which can be done daily. This will help you keep fit. In case of underlying orthopaedic problems, consult an orthopaedic and if you suffer from an imbalance in the ear, which gives you vertigo, consult an ENT specialist.

The exercises are as follows:

Rotate your arms sideways — clockwise, 20 counts and anti-clockwise, 20 counts.

Place fingers on your shoulders and rotate arms forward for 20 counts. Reverse and complete 20 counts.

Place hand on thigh and bend sideways from the waist — stretch out for 20 counts. Reverse hand and do 20 counts. Then, do alternate waist-bends sideways — 20 counts each.

Next, raise your hands overhead and bend alternate sides for 20 counts.

Lift one leg on stool or chair. Lean forward and stretch. Do 20 counts on each leg.

Hold the back of a chair for support and lift alternate legs as “high” as possible. March in place. Face the back of the chair and lift one leg sideways for 20 counts. Now do it with the other leg.

Lie on the floor, hands behind the small of your back. Raise legs and shoulder simultaneously and get back to the standing position. Breathe out on lifting up. Do 20 counts.

Same position as before. Raise shoulders and do large cycles for 20 counts. Revert to the original position. Make walking movements as brisk as possible. Do 20 counts. Relax. Get up, and after feeling at ease, bend your knees — hands on knees, bend forward and arch back, then stretch your spine and stick your stomach in and hold it. Repeat movements for four to six counts.

Remember to take calcium supplements on a daily basis to prevent osteoporosis.

Q: I am a 35-year-old woman. I have recently undergone surgery to remove an ovarian cyst. What are the exercises that I can safely do to keep fit?

SR, Asansol

After three months of surgery, you should have no problems exercising. Apart from exercising, you can also try some other options such as swimming, walking or yoga, which are also perfectly safe. Half an hour of free hand exercise at home at any point of time can be done. But make sure you warm up before exercising and cool down after exercising.