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Question: hi doctor, I work for night shift. as per bmi, I am over weight. I am 5.8 feet. and my weight is 86kgs and I am 26 now.
can I do walking or jogging after night
can I do walking or jogging after night
Brief Answer:
Welcome to HCM. I have reviewed your question
Detailed Answer:
Sir, congratulations on your decision to begin an exercise program.
Yes, you may do walking after night. At your weight, I would not start with a jogging program as it is difficult on the joints and you will want to start out gradually.
I suggest 30-40 minutes of walking every day at your most convenient time. You should be healthy and cleared by your doctor for any activity program relative to your cardiac status.
I generally start my patients out at 60% of their heart rate. This would be calculated by 220 - 26(age)=194(maximum heart rate) x 60% =116 beats per minute with a 5 minute warm up and a 5 minute cool down.
I hope I answered your question. Please follow-up if you need clarifications. Otherwise, good luck to you and kindly close and rate the query. Healthy Regards,
Kathy Shattler, MS,RDN
Welcome to HCM. I have reviewed your question
Detailed Answer:
Sir, congratulations on your decision to begin an exercise program.
Yes, you may do walking after night. At your weight, I would not start with a jogging program as it is difficult on the joints and you will want to start out gradually.
I suggest 30-40 minutes of walking every day at your most convenient time. You should be healthy and cleared by your doctor for any activity program relative to your cardiac status.
I generally start my patients out at 60% of their heart rate. This would be calculated by 220 - 26(age)=194(maximum heart rate) x 60% =116 beats per minute with a 5 minute warm up and a 5 minute cool down.
I hope I answered your question. Please follow-up if you need clarifications. Otherwise, good luck to you and kindly close and rate the query. Healthy Regards,
Kathy Shattler, MS,RDN
Above answer was peer-reviewed by :
Dr. Prasad
So, I can walk after completion of my Night Shift which will be morning? can you please also let me know that will alcohol make me fat. how to drink in a moderate way without getting fat
Brief Answer:
Yes, you may walk after completion of night shift in the am
Detailed Answer:
Your second query, will alcohol make you fat is a multiple choice answer.
1. Alcohol is metabolized like fat and can have negative effects on triglycerides, your heart health and your weight.
2. Alcohol has empty calories and if you need to lose weight, cutting calories is important. When you cut calories obtaining all of your nutrients becomes a concern.
3. You ask how to drink without getting fat. Limit your drink to one drink per day and don't drink calorie laden mixed drinks.
I hope this satisfies your question. Thank you for asking for clarification. Best of luck to you. Regards, Kathy Shattler, MS,RDN
Yes, you may walk after completion of night shift in the am
Detailed Answer:
Your second query, will alcohol make you fat is a multiple choice answer.
1. Alcohol is metabolized like fat and can have negative effects on triglycerides, your heart health and your weight.
2. Alcohol has empty calories and if you need to lose weight, cutting calories is important. When you cut calories obtaining all of your nutrients becomes a concern.
3. You ask how to drink without getting fat. Limit your drink to one drink per day and don't drink calorie laden mixed drinks.
I hope this satisfies your question. Thank you for asking for clarification. Best of luck to you. Regards, Kathy Shattler, MS,RDN
Above answer was peer-reviewed by :
Dr. Prasad
last question, how many hours should we need to sleep when we work for night shifts. I will be home by 5 am. thanks for ur support
Brief Answer:
Sleep is important no matter what shift you work
Detailed Answer:
Hi again!
It is important to get good restful sleep. The amount is not as important as the quality at your age. And, each person functions differently on varying amounts of sleep. In general, 6-8 hours of good solid sleep will help you function at your best.
Try to set a consistent bedtime. Darken your room. No caffeine before bedtime. Use melatonin for a short time if you need to get yourself into a routine.
Regards,
Kathy Shattler, MS,RDN
Sleep is important no matter what shift you work
Detailed Answer:
Hi again!
It is important to get good restful sleep. The amount is not as important as the quality at your age. And, each person functions differently on varying amounts of sleep. In general, 6-8 hours of good solid sleep will help you function at your best.
Try to set a consistent bedtime. Darken your room. No caffeine before bedtime. Use melatonin for a short time if you need to get yourself into a routine.
Regards,
Kathy Shattler, MS,RDN
Above answer was peer-reviewed by :
Dr. Sonia Raina
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