Even if you exercise only two days a week doing only the a), b) and c) exercises as above, the effect is adequate for weight loss. But for a better effect and shape it is advisable to exercise three days a week and do all the exercises a). to h) as above. You may also decide to do ‘Surya Namaskars’ (5 to 20 reps counting one leg only) and ‘Kapalbhati’ & ‘Pranayama’ breathing exercises as you deem fit and some Yoga Asanas or Tai Chi for balance on the non-exercise days. Also in addition to the scheduled walking, do walk, preferably bare footed, for a few minutes, both morning and evening on natural, uneven ground to stimulate your balance mechanism. Walking on such ground or even on grass is also said to help neutralize many of the free radicals in your body.

If you have to select only one exercise, then stick with the Kettle bell swing. This exercise not only improves your body profile, but also improves your posture and removes the flab on the arms. On non exercise days at least do ‘Kapal Bhatti’, especially for Senior Citizens, as it helps strengthen the diaphragm muscles that are needed to help you to cough strongly enough to clear your lungs. This also ensures proper oxygenation of your blood and all cells in your body. Also walk and do the balance exercises.

Note:

• Senior citizens can select their exercises from the above, as may suit their health and fitness level. However walking and the Breathing and Balance exercises and some flexibility ‘Yoga Asanas’ should be a must.

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