The most common choices are walking, swimming, gym training, aerobics, yoga, Pilates or anything else in vogue. And while we give our best to the routine, essentials such as a warm up, cool down, lower back strengthening and range of motion exercises are some components that often get overlooked.

Range of motion is the amount of movement possible when moving a joint from starting position to ending position within the natural range. The better your range of motion, the better you are able to perform day-to-day activities. A limited range leads to stiffness and pain, and even forms of arthritis in cases of extended periods of inactivity.

Range of motion exercises are important to help preserve current joint movement and prevent decrease in flexibility.

General guidelines:

1. Perform each exercise slowly, without jerks and through the full range of motion.
2. Avoid these exercises if you have recently had an injury.
3. Range of motion exercises are not stretching exercises, and so the emphasis should be on moving through your pain-free range.
4. Those suffering from arthritis or any other disease that limits or restricts movement should perform these or any other exercise only after prior consent from their physician, preferably under the guidance of a trained specialist.

For head and neck

• Head tilt: Gently tilt your head to your right ‘attempting’ to touch your ear to your shoulder. Avoid lifting the opposite shoulder. Bring your head back to neutral position. Now try on the other side. Repeat each side.
• Chin to chest: Attempt to touch your chin to your chest. Next, lift your head up and look towards the ceiling. In this position make sure your mouth is closed. Repeat.
• Half neck rolls: Your starting position for this exercise is with your head turned to your right. From this position gently drop your head down and make a half circle to your left. Reverse and repeat each side.

For arms

• Shoulder rolls: Sit or stand upright making sure your back is straight and arms are by your side. Without moving your neck, slowly roll your shoulders forward and then backward. Repeat 10 times each side.
• Arm flexion and extension: Sit or stand upright and clasp your palms together. While holding this position, extend your elbows as much as you can. Hold that position to a count of 4. Slowly bring your hands towards your chest. Repeat 10 times.

For back

• Forward flexion: Stand upright with your shoulders pulled back and your knees soft. Place both hands close to the centre of your thighs. Pull your naval in pretending like you were trying press into your spine. Gently bend forward till your upper body is almost parallel to the floor. Return to upright position. Repeat 10 times. For those with tight hamstrings (back of the thigh muscle) or weak back muscles, leaning forward may be a challenge. In that case, lean as much as comfortable or perform the movement sitting on a chair.
• Standing hyperextension: Stand upright with your feet shoulder length apart. Place both your hands on your lower back. Slowly arch backwards as far as you can without experiencing any pain or discomfort in your lower back. Ensure that you are not pushing your pelvis forward. Hold the position to a count of 4. Return to upright position. Repeat 10 times.

For legs

• Butterfly: Sit on the floor with your back upright and the soles of your feet together. Hold your ankles or your feet, whichever feels comfortable. Gently lift your knees as high as you can. Slowly press them down towards the floor. Hold to a count of 4. Repeat 10 times.
• Leg extension: Sit comfortably in a chair with your back upright. Bend the right knee; bring the heel of the foot as close to the bottom of the chair as you can. Straighten the knee all the way out. Hold to a count of 4. Repeat 10 times.
• Ankle rotations: Sit comfortably in a chair with your back upright. Lift one foot off the floor. Perform an ankle rotation by drawing circles in the air. Repeat 10 times clockwise, then anticlockwise. Repeat on the other ankle.

This was first published in the September 2012 issue of Complete Wellbeing.

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Nuts

For weight loss

Being a rich source of vitamins and minerals, nuts [in restricted amounts] can be a good source of these nutrients for people on low-calorie diets. They are also rich in heart-protecting fats, proteins and fibre.

For weight gain

Being calorie dense, nuts can be incorporated into diets of people looking to add some kilos without increasing too many inches.

Eggs

For weight loss

Eggs are packed with protein of high biological value. They are low in calories, especially when one consumes only the white, making them a good option for those wanting to lose weight.

For weight gain

Those looking at gaining some weight can benefit using eggs in combination with milk, whole wheat bread and vegetables. This is a sufficiently high-calorie, but low-fat meal.

Dairy products

For weight loss

Dairy products are rich in calcium and vitamin D [typical low-calorie diets lack these nutrients]. To get the nutrition minus the calories, include skimmed milk, curd and paneer made from low-fat milk in your diet.

For weight gain

You can use whole milk to make various preparations such as milk shakes, custards, and puddings. However, paneer made out of whole milk is high in protein as well as fat and hence should not be over-used.

Banana

For weight loss

Being a rich source of potassium and calcium makes it an ideal source of nutrition for weight watchers who are on a low calorie diet, which can leave them nutrient deficient.

For weight gain

For individuals who want to gain weight, banana milkshake is one of the cheapest available options.

Pulses

For weight loss

Dals and pulses are an ideal easy-to-use and cost-effective option for vegetarians. Add pulses in the form of sprouts in salads to make a low-calorie meal.

For weight gain

Combining cereals with pulses will make them proteins of high biological value. Have them in varies combinations like moong dal paratha, and chole with paratha.

Fish

For weight loss

Being high in protein, low on fat, steamed fish with vegetables is the perfect combination for a low-calorie meal.

For weight gain

Shallow frying the fish or cooking it in a gravy made out of coconut will give you a mouth-watering, high-protein and moderately-fat recipe to help you add some bulk.

Soy

For weight loss

High in protein, but low in saturated fats, soy can be used in weight loss diets, especially for vegetarians. The best part is that it can be consumed in various forms.

For weight gain

Besides its use as flour, milk and a pulse, a wide variety of commercial soy preparations are available these days, which can be incorporated with a scientifically planned exercise routine to achieve muscle gain.

Chicken

For weight loss

Chicken is high in protein and moderate in fat depending on the part you consume. For example, the meat in chicken breast is lower in fat than the meat on the legs.

For weight gain

Various gravy preparations when combined with paratha, rice and pasta can be help add weight.

Cereals

For weight loss

Cereals such as whole wheat flour, dalia, jowar and bajra are low in fat and high in calories. Stick to low-calorie preparations such as chapattis, phulkas, and bhakris.

For weight gain

Pooris, parathas, and sheera made from the flour of cereals helps gain weight. However, make sure to consume more of the complex forms than refined cereals and simple sugars, as the later may only help in adding fat weight.

This was first published in the April 2010 issue of Complete Wellbeing.

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If you have a BMI [Body Mass Index] of less than 18.5, you are underweight. [To calculate your BMI, divide your weight in kilograms by your height in square metre.]

Problems of being too skinny

Low on stamina: Inability to wake up refreshed and excessive tiredness even with mild physical exertion is a common companion if you’re underweight. Due to low percentage of lean mass, the body lacks basic strength and hence day-to-day activities may feel like a challenge.

Poor immune system: Low BMI equals low immunity. This means you will frequently be getting bouts of cough and cold. The body’s ability to handle stress is greatly diminished and it tends to give up with the mildest exertion.

Infertility: Being grossly underweight may cause absence of menstruation, infertility and even if the woman does conceive, complications during pregnancy are highly possible. Lack of sufficient body fat affects ovulation.

Osteoporosis: Low levels of sex hormones can also cause osteoporosis and if a woman suffers from menstrual irregularities, she is likely to have hollow and brittle bones.

Additionally, loss of bone mass can also result from less weight on the weight-bearing joints considering that the body weight is very low.

Anaemia: High metabolism, low food intake, inability to absorb nutrients from food, either one or a combination of these results in low haemoglobin and anaemia. The skin looks pale, nails turn spoon-shaped and there is excessive hair loss.

Other concerns: In more severe cases, being underweight can cause cardiac irregularities and vascular diseases. This happens as a result of the body’s inbuilt mechanism to conserve energy when the supply is low. The heart begins to beat slower, which causes a reduction in blood pressure. If left unattended, the slowed heartbeat and blood pressure can permanently damage the heart.

Poor body image: For obvious reasons, it is known that the overweight and obese may suffer from low self-esteem. But those who are struggling with weight gain may also have their share of woes and discontentment.

A poor body image can cause anxiety, distress and low self-esteem. Also, since such people fall ill frequently, it affects them not just personally but professionally too.

What makes you skinny

Skinny genes: Being skinny runs in families. Genetics also determine metabolism. So if you have a high metabolic rate, you’ll find it hard to put on weight. If you are fidgety and are always on the move, no matter how much you eat, there will be no spare calories to be converted to muscle or fat.

Under-eating: If you are physically active, and don’t consume foods that are hyper-caloric, you’ll stay skinny.

Lifestyle and eating habits: Those who strive to gain weight are most likely to be picky about food. Often, such people choose to stay hungry and eat later if they don’t get what they like. This, in time, shrinks appetite.

Disease: Hormonal disturbances such as hyperthyroidism and diabetes can prevent weight gain. Crohn’s disease, which causes inflammation of the digestive system and liver disease can also impede weight gain. Disease causes low weight due to faulty metabolism or poor appetite, which leads to lack of nutrients.

Mood: Eating disorders like anorexia nervosa and bulimia cause low body weight. In anorexia, the person is unable to eat normally, resulting in excess weight loss or inability to gain weight. In bulimia, a person eats a lot of food and then expels it by using mechanisms such as self-induced vomiting, excessive exercise, laxative abuse or fasting. Chronic sadness and depression are other psychological factors that hinder weight gain.

Medications: Some medicines hinder absorption of nutrients as they alter the acid-base balance of the gut. The system is either too acidic or too basic to break down foods.

What to do

Seek professional help

Under the guidance of a physician, rule out possible diseases, which may be a hindering factor. A routine blood examination may be all that is needed. It is also imperative to watch out for signs of a possible behavioural issue, eating disorder, depression or high levels of physical or mental stress that may be a factor.

Change your diet

Your emphasis must be on eating a high-caloric diet. However, choose foods that are high in protein and complex carbohydrates and not only high in fat and sugar, a mistake lot of people make.

Consuming junk foods and fat/sugar in excess may increase your total body weight and BMI, but that gain is fat mass, which is unhealthy and detrimental to health.

Exercise

Yes, you read that right. You need to exercise to gain weight as well. An ideal weight gaining exercise regime includes a combination of light cardiovascular and muscle building, with emphasis on the latter. Where too much aerobic exercise can cause further weight loss, moderate aerobic activity of up to two hours per week will help keep the heart and lungs in good shape. Include muscle-building exercises in your regime to help build lean muscle. Train for muscle gain on alternate days and work each muscle no more than once a week. Without adequate rest and proper nutrition, muscle fibres are unable to respond to the stress placed on them via exercise and this causes muscle loss.

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In a desperate attempt to regain health, we start exploring various options. Strong marketing strategies and innovations in science bring to us a new concept in health management promising to be ‘the answer’ to our health issues. While for some, these innovations are exciting and challenging, for others, they only add to the confusion.

Is there a possibility for person to remain fit and healthy minus the fancy gadgets and complex routines? The answer is YES. For that we need to first understand how our metabolism works.

Our body uses calories in three ways

About 70 per cent of all calories in a day are used for essential functions and chemical reactions. The function is called resting metabolism. Factors such as genetics, sex, age and body composition affect a person’s metabolic rate. While genetics, sex and age cannot be influenced, body composition is a variable factor.

Of all the calories we consume in a day, about 20 per cent – 25 per cent are utilised for day-to-day activities such as housework. This is a highly variable factor and hence can influence both the total caloric expenditure as well as the resting metabolism.

Another 10 per cent of calories a day are used up in digestion and absorption of nutrients we consume through food. This too is a variable factor.

This shows that what you do during the day in the form of routine activities can influence your health. There are other positive benefits of increasing your daily activity levels too.

Weight control

To lose one kilogram, a person needs to theoretically burn 3850 calories per week or 550 calories per day through physical activity. [See chart to know the approximate number of calories you burn during different activities] While the total number of calories burned in a bout of exercise may be more, the modest amount utilised for daily chores should not be overlooked. Simple daily choices, like taking the stairs instead of a lift, can help add to the calories you burn.

Stress relief

Physical activity of any form helps fade the memory of stressful situations and creates positive emotions. Physically challenging activities release endorphins, the feel good hormones, in the blood stream. Engaging in household chores helps pass time and remain mentally alert—a boon for individuals who find it difficult to pass the time. Add to that, the feeling of being worthy—it boosts confidence.

Disease prevention

Being active in daily life also helps avert lifestyle diseases such as diabetes, hypertension  and arteriosclerosis. Physical activity helps the body utilise glucose effectively and improves the way insulin works. It also helps lower our cholesterol levels and control weight, which results in reducing the risk of diseases.

Reduced bone loss

Our bones develop their maximum strength [peak bone mass] by the age of 35. Women experience rapid bone less in the initial years of peri-menopause, which continues even in the post-menopausal years, albeit slowly. This loss is what leads to osteoporosis. Men experience bone loss much later in life and to a lesser extent. However, smoking, drinking alcohol and medications can speed up the process. Weight bearing physical activities help slow down the process in both men and women.

Better elimination of wastes

The liver, lungs, kidneys, alimentary canal and the lymphatic and blood and perspiration systems are all concerned with eliminating waste from our body. If we are inactive for extended periods, these systems slow down which leads to build up of toxins. Regular physical activity improves blood circulation and keeps the elimination systems functioning at their optimum.

So even if you can’t hit the gym or pump iron, increasing your daily physical activity will keep you fit.

This was first published in the August 2011 issue of Complete Wellbeing.

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1. Irregular body clock

Also known as the circadian rhythm, the body clock coordinates the metabolic demands of the body’s daily wake/sleep cycle. When we are awake, our body’s metabolism ability is at its peak. Hence, food is digested faster and energy [in the form of calories] is released and utilised efficiently. When we are asleep, our digestion slows down, body temperature drops and we are not as mentally alert as when awake.

A disruption in this sleep pattern leads to loss of muscle mass and weight gain—one of the reasons why globe trotters and those working in shifts struggle with weight.

2. Fasting

It may appear to be a 2-in-1 option—to lose weight and please the almighty—but in reality, fasting does more harm than aid in your attempt to lose weight. In the initial phase of fasting, a person loses fluid, followed by lean muscle and very little fat.

Fasting also causes a reduction in basal metabolic rate [BMR] and causes the body to conserve energy. The end result is weight gain even when a person makes sure s/he doesn’t overeat.

3. Lack of family support

Does your family consider your attempt to lose weight a fad or are they genuinely supportive of your cause? The success or failure of a weight management programme will greatly depends on the family’s stand.

Encouragement, support and motivation from the immediate family goes a long way in helping the person cope with the challenges of weight management. Lapses and re-lapses are common to all those trying to control their weight, but the response of those within the family determines whether or not the lapse is permanent or temporary.

4. Unreal expectations

Most people aim at achieving their goal within 2 – 4 months. The number of kg may vary anywhere from 4 – 40kg, but the time limit is almost always the same.

Expecting a weight loss of about 2 – 4kg in a month is realistic, but not more than that. It is possible for a person to lose as much as 4 – 6 kg in the first month or so but most of this initial loss is fluid and not fat. Failure to get to that dream number in record time often results in disappointment, which causes the person to give up or relapse.

5. Lack of sleep

Yes, its true.lack of sleep can cause ineffective weight loss and/or weight gain. This happens due to the interplay of the hormones, leptin [a hormone produced in the fat cells whose job is to send a signal to the brain when you are full] and ghrelin [a hormone produced in the gastrointestinal tract responsible for stimulating appetite].

Lack of sleep causes leptin levels to drop, which causes a person to feel less satisfied in spite of a full meal. Sleeplessness also causes ghrelin levels to rise causing an increase in appetite. Besides, less sleep means less energy when exercising, which can affect performance and therefore the adverse outcome.

6. Stress

Consistent high levels of stress causes the body to produce high levels of the hormone cortisol. Excess cortisol slows metabolism, causing weight gain or failure to lose weight.

Additionally, high levels of stress also leads to emotional eating where one binges on salty, fatty and sugary foods—none of which aid in weight loss.

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