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Some weighty matters

I am 27 years old and work for a software company. At 5 feet, 9 inches, I weigh 55 kgs. How can I increase my weight? I don’t get time to visit a gym.

health and fitness Updated: Mar 07, 2009 23:12 IST

I am 27 years old and work for a software company. At 5 feet, 9 inches, I weigh 55 kgs. How can I increase my weight? I don’t get time to visit a gym.

Amit Srivastava

I’m 21 years old, 5 feet and nine inches and weigh 58 kgs. I want to increase my weight to 70 kgs.

Salman Ahmad

You should start exercising. The best way to gain weight is by weight lifting, regular nutritious meals and supplements which combine proper amounts of carbohydrates and protein for mass gain. But before taking up weight training, make sure it’s the right technique to avoid injuries. You can either educate yourself through specialised magazines, or go online for information regarding exercising and nutritional requirements of active individuals. Also, you could get professional help to develop an appealing physique rather than just gaining weight.

I have undergone Total Hip Replacement for intertrochanteric

fracture femur. Please advise exercises.

Dr Sharma

Intertrochanteric fracture is one of the most common hip fractures that usually happens as a result of a fall due to osteoporosis or a high-impact accident.

The duration of your rehabilitation will depend on your age and medical history. It is important to restore hip mobility and strengthen muscles.

Exercising will be tough initially, but will get better with time and persistence. Exercises should be done 2 to 4 times a day every time 10 to 15 repetitions. Use resistance tube or theraband which will give you support as well as resistance and do hip flexion, hip extension, adduction and abduction exercises in standing position. You can hold onto chair for support. If this is too strenuous you can start with lying down or sitting, and without use of resistance and proceed. Also it is good to introduce bicycling and walking as soon as possible. Do walk with support.

I am 51 years old and have a stiff back because of being overweight (155 cm/ 74 kg ). Please suggest some back exercises that I can do at home.

Madhu Ahuja

Get your eating habits in order, either by cutting back on calories. Or seek help from a qualified nutritionist. You also need to do a combination of stretching and strengthening exercises. Lie down flat on your stomach. Start with contracting your bottom and reaching out your arms. Lift your right arm and left leg simultaneously, so that the body forms an arc. Do 10 repetitions for both sides. Do not arch the lower back while standing. In summer, swimming is a great exercise for weight loss.