My age is 32 years old. And I do work in a bank sitting near a computer. But at present my weight is 92 kgs. I am very disturbed with it. And filed very uncomfortable during walking. I have to go my bank by motorbike for 6 kms .so, how can I get fitness? Please give advise me sir. Thanks.

Dr. Col V C GoyalGeneral Physician41yrs exp

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Get your blood sugar and lipid profile test done and report. Do 1.no alcohol 3. No smoking/ tobacco 4. Diet - no ghee/ butter, have mix of vegetable oils - mustard, til, ground nut, olive oil, have more green vegetables and fruits, have whole grain atta, no fried. Fast. Spicy / processed/ junk food. Less sugar, potato, rice 5. 30 mts brisk walk daily 6. Deep breathing exercise for 10 mts daily 7. 6-8 hrs of sleep at night 8. Expose your body to sun for 15-20 mts daily after some oil massage to get vit d. 9. Take more water- proper hydration. For medicine contact on private chat.  

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