Q: I am unable to exercise except on Sundays as I work 10 hours a day, six days a week and travel one and a half hours either way to work.

A: Unfortunately, though it seems to be against labour laws, there are many people who are in more or less the same situation as you. They are unable to find time to exercise, except on weekends.

Generally, daily exercise is recommended and thought to be more efficient and beneficial to prevent the onset, and control the course, of lifestyle diseases. Studies have now shown that some exercise - any amount, in any frequency - is better than none at all. Even small amounts substantially lessen the risk of death from heart disease and cancer. Men and women who exercised, even if they did not meet the minimum guideline recommendations of 30 minutes a day five days a week, were about 30 per cent less likely to die prematurely (even if they crammed the entire three hours into one day) than people who never exercised at all.

You could also try HIIT (high intensity interval training), and even rely on it as your only exercise, to improve health and fitness. This consists of 20 seconds of fast cycling or jogging, followed by 10 seconds of rest in repetitive cycles for just five minutes.

Work it off

Q: My mother has been diagnosed with Parkinson's disease and we are all depressed about it. The few people I know with the disease gradually become rigid and bed ridden.

A: The newer drugs for the treatment of Parkinson's disease are very effective. They reduce the tremor and the rigidity associated with the disease. This should be combined with a daily intensive exercise regimen, which should start as soon as the diagnosis is made for best possible results. Exercise results in better posture, less stiffness, improved flexibility of muscles and joints, faster and safer walking ability, less difficulty in performing the tasks of daily living, and an overall better quality of life.

Go up in smoke

Q: Very few people actually develop cancer after smoking so why can't I take the risk?

A: Smoking doesn't just cause cancer alone. It affects the whole body, from making the skin dry wrinkled so that you look older than you really are, to bad breath, bad teeth and gums, indigestion and stomach ailments, chronic obstructive airways disease, weak bones, arthritis, heart attacks and strokes. By smoking, you are playing Russian roulette with your life and wasting a lot of hard earned money!

Sweet feet

Q: I have diabetes and I keep reading "look after your feet" but there are no specific instructions on how to do this.

A: Feet are very prone to injury and, in diabetics, healing may be a problem. You need to buy a small mirror with which you can examine your feet, particularly the underside, carefully. Wash your feet daily with soap and water, paying attention to the area between the toes. Dry them thoroughly. Use a pumice stone to scrub cracks and callouses. Cut nails straight cross to prevent ingrown toenails

Loo break

Q: The number of times I have to go to the bathroom during the day seems alright but at night I have to go 4-5 times and it disturbs my sleep.

A: If you go to the loo more than eight times a day, or more than twice at night, it may be more than a nuisance; it could be a sign of a medical problem such as infection or enlargement of the prostate (men), prolapsed bladder, overactive bladder, diabetes, urinary tract infection or tumours in the pelvic area. Consult your doctor at once.

 

Dr Gita Mathai is a paediatrician and author of StayingHealthy in Modern India. Mail your questions to yourhealthgm@ yahoo.co.in