My work entails travelling. I’m always flying to branch offices all over the world. Could you suggest any exercises I can do in-flight? I’m not able to read or sit without fidgeting!

— Narayan S.

Sure, I can suggest some sitting exercises that prevent back pain, headaches and swollen feet, which plague some people after a long flight.

Sit with toes touching floor, heels held high. Now, raise toes upwards until you feel a stretch in your calves. Hold for 5 seconds. Repeat 4 times.

Sit with feet together. Lift your left leg up against chest, clasp lower leg with both hands. Pull. Return to original position. Repeat with right leg. Then repeat with both legs together. Do each exercise 5 times.

Jog by raising feet alternately for 3 minutes.

Pull stomach muscles in. Hold tensed for 10 seconds. Relax. Repeat 5 times.

Do 20 shoulder shrugs backward while sitting.

Raise feet slightly off the floor and rotate feet in one direction 5 times. Repeat in other direction.

Make fists. Then open and spread fingers to the maximum. Repeat 10 times.

Do 5 neck rolls in each direction.

Finally, sit comfortably, spine straight, neck supported. Breathe diaphragmatically — as you inhale through nostrils to count of 8, push stomach out; as you exhale through mouth to count of 12, pull stomach in. Repeat 10 times.

Here’s to great flights of fitness!

I have just started exercising and dieting. How much weight loss per week should I aim for? I’m 10 kg overweight.

— Akshay S.

Aim for half kg per week. To support your will power:

Drink 2 glasses of water before every meal.

Chew slowly, making your first helping last 20-25 minutes. You won’t want a second helping.

Eat fibre-rich foods — whole grains, vegetables, fruits. They ensure a full and satisfied feeling.

I find myself in a strange situation — I work hard all week including Saturdays. Sunday is one day I truly relax, yet it’s only on a Sunday that I get a headache! Is it psychosomatic?

— Riddhi P.

No, it’s not psychosomatic. There is what I term the ‘paradoxical headache’. It starts as soon as you relax. It’s to do with blood flow. When a person relaxes, the blood flow to the brain decreases — some people get severe headaches, most don’t.

Rub Kailash Jeevan cream on the tender spots on your head every Saturday night before you fall asleep. Repeat this treatment on Sunday at the slightest throb.

Simultaneously, train your brain to relax naturally, painlessly. For example, drop the idea that you have to be good at everything you do. Enjoy the process rather than being the achiever. Every morning, go for a ramble. Walk slowly. Don’t judge, assess, plan, analyse. Just be in the beauty. A bit of art infused into the science of living goes a long way towards creating long-term health.

I don’t have time to exercise and meditate. Yet I’m very keen to do both. I work 9 a.m. to 9 p.m. as I run my department single-handedly and have a demanding boss. I’m exhausted by the time I come home. Could you give me some pointers? I’m 34.

— K. Gandhi

It is important to deeply understand that you don’t cast exercise and meditation in the ‘when I find time’ category. Just as you eat and bathe, so must you exercise and meditate. When you do these two activities regularly, the physical and mental boost from these practices will actually make you do other things more quickly. This is because all energies get focused and work more efficiently. Your work hours won’t appear so long, and your boss won’t appear so demanding when you are completely centred in yourself.

Morning: Get yourself a stationary bicycle. Place an armchair behind it to give yourself a comfortable ride. Get up half-an-hour earlier and cycle to silence or soft instrumental music.

Night: Before sleeping, do Relaxation Meditation in a lying down position, eyes gently closed. Silently command each body part — feet, ankles, calves, thighs, hips, stomach, back, chest, shoulders, arms, neck, head, forehead, eyes, cheeks, lips, jaw — to relax.

Then, visualise that you’re on a beach with the crystal clear sea in front of you, pure blue sky overhead, sun shining warmly on your shoulders. Dive into the cool water and swim freestyle towards the horizon, feeling your whole body stretch strongly. Feel safe and protected by the universe. Then turn around, swim back to the shore and lie on the warm, yielding sand and drift into deep peaceful sleep.

As you get centred, talk to your boss about hiring an assistant for you to ease the workload pressure.

Gradually, regularise your work-hours. As it’s said, “An invasion of armies can be resisted, but not an idea whose time has come.”

The writer is co-author of the book Fitness for Life. Queries may be sent to life@thehindu.co.in

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