With due respect Sir, I want to how many km running is good for health. And how can we add flaxseed in our diet. And what are best dry fruit and fruit we can consume daily. Thanks a lot.
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Hi, do stretching exercises before and after running. You can initially start with 1-1.5 km per day starting with jogging and proceeding to running later on. You can go up to 4 km in a day and later it depends on your body tolerance. Flaxseed can be powdered and added to chapati/ roti flour. You can also mix flaxseed with oatmeal as a post workout snack or add to a smoothie. You can have all sorts of fruits seasonally as they provide you various nutrients with wide range of benefits. Dry fruits like raisins (8-10 in no.), almonds (5-6 in no.), pistachio (5-6 in no.), dry dates (5-6 in no.) can be taken (not all together) as they enhance your strength and immunity.
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Distance and type of running depends on your fitness goals. Different goals like losing weight, gaining weight, general fitness etc. Needs different types & distance of running. If it is for general fitness, running short distances 2-4 km should be combined with other cardio and strength exercises. All nuts and fruits are good. Again depends on your goals. For gaining strength, you should consume energy dense fruits like bananas, pineapple, and dry fruits like almonds, walnuts and dates.
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