Q: I am a 27-year-old girl, tall and thin. I will soon get married. I am not used to doing household work, but after marriage I will have to do it. What exercises should I do so that I am fit and fine and am able to give my best at my new home?

DB, Jharkhand

There is no time like the present time, so start household work at home right away and try and develop a routine. Further adjustments will occur in your new home and should be met with an open mind.

If permitted, join an aerobic workout which has flexible timings. If not, go for a 45-minute morning or evening walk daily. Try the following routine at home:

10 minutes of spot jogging.

Five minutes each of stretching and side bends.

Stomach exercises for 10 minutes. Crunches are better then sit ups, because it safeguards the back.

Leg lifts on alternate sides. Do not roll the hips when lifting legs. Keep the foot in point/flexible position to feel the lift for five plus five minutes each.

Lie on your back, knees slightly wider than the shoulders, lift buttocks and in an inclined position, tighten and relax with 20 repetitions. Now roll over and stretch to the Cobra position and hold for 10 counts. Arise and stretch legs gently for 20 counts each.

Q: I am a 68-year-old active man. I have developed cervical spondylosis. What exercises can I do to control my cervical spondylosis?

GS, Haldia

To start with, no pillow. Do neck exercises as follows:

Sit in a chair, place the palm of your hand at the side of your head. Resist any movement of the hand, pressing the head for 10 counts. Change sides. Total 10 counts (10 counts on each sides).

Shift the palm of the hand to the side of your cheek, repeat resistance to the count of 10. Change sides and count till 10.

Cup your hands under the chin, and press with hands up and down with the chin, each with a count of 1-10, relax slightly, then proceed to the next step till you reach 10.

Hold the left hand with the right and place against the forehead, resist movement of the head 1-10+10 counts, that is, ease the pressure as one count of 10 is reached.

Now place linked hands behind the head and press with the hands and resist pressure with the head for 1-10. Ease pressure and continue for 10 counts.

Place hands on shoulders and rotate forward 10 counts. Reverse 10 counts. Try as if the elbows are trying to meet, this will help the cervical spondylosis.

Bend the head from side to side for 10 counts.