Fitness and healthy weight

It is important to aim for a healthy weight. If you are overweight losing just 10 percent can improve your health

By Dr Meena Shah, healthcare professional


Exercises and Weight Management

  • Be active for at least 30 minutes on most days of the week.
  • Regular exercise is very important in weight control and has many health benefits.
  • Good ways to exercise include walking, house work, sports, swimming and dancing.
  • Engage in aerobic activities like jogging, swimming, jumping rope, or brisk walking or bicycling. Build up your activity level gradually over a period of several weeks.
  • Exercise can raise your HDL (good cholesterol) level and makes the heart stronger.
  • Lose weight gradually — 1/2 to 1 kilos per week.


Food Habits and Weight Loss

  • Eat well and smaller portions. Follow dietary guidelines, eat more food that are lower in fat and calories.
  • Eat plenty of fruits, vegetables, and whole grains.
  • Do not go on fad diets. These can often hurt your health.



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