Fitness tip for waiter

Dear Betsy, I am a 29-year-old man and work as a a waiter in a busy restaurant.

My job requires me to stand at least seven hours a day and walk all around in the restaurant six days a week.

Is this enough reason not to do brisk walking anymore? I read in an article that we need to do brisk walking at least 30 minutes every day to be healthy. I don't smoke and rarely drink and the food that I usually eat is fried. I also eat my dinner very late after work.

MB.

Dear MB,

Walking around at work, such as you describe, is a good way to be active on a daily basis.

But it probably won't be enough to challenge your body in a 'cardio-vascular' way to help you improve your fitness levels, if that is what you mean.

Working out in the gym with weights and doing some serious cardio (jogging, cycling, swimming, etc) that gets your heart up into it's training zone can help you lose weight, tone up, increase your fitness levels, strengthen your immune system and help stress levels.

You should aim to do this three or more times a week. A good stretching routine is also important, especially at the end of your workout and also at the end of a very busy day.

However, MB, eating all that fried food is not so healthy and always eating so late before going off to bed is not great either.

I know it's easy to just grab some fried fast food, and I am sure you are exhausted at the end of the evening, but eating a healthier diet will make you feel so much better and give you more energy.

Try to include a salad or vegetables every day and also one or two pieces of fresh fruit and drink fresh juices whenever possible.

If you are eating in the restaurant where you work, then ask for some grilled food instead of fried, or try having a sandwich that includes some salad.

Try to have at least a snack during your early evening break and another when you finish, to help lighten the load on your digestive system late at night.

Easy, healthy snacks include a handful of nuts such as almonds, walnuts and cashews (no salt), some dried fruits such as apricots, a piece of fresh fruit (banana, apple or pear) a hard-boiled egg, sliced chicken or turkey breast, hummous and some raw vegetable crudities, an oatmeal flapjack snack. These are easy to take with you to work. Drinking water is also very important to prevent you becoming dehydrated and to ensure all your physical and mental faculties are working well!

I have worked as a waitress, and I know what a mentally and physically taxing job it can be. You also need the patience of a saint, a really good sense of humour and must take good care of your feet.

Try soaking them in a basin of hot water with two tablespoons of salt added to it, at the end of your shift. This will help soothe aching feet. Always wash and dry your feet well, wear clean cotton socks and invest in the best leather shoes you can afford.

BETSY SAYS RELAX

This Eid holiday get out on the sea or spend some time beside it. All that healthy ozone and salty air will brighten your spirits, energise you and bring you closer to nature.

If you are brave then a swim or even a paddle in sea water can be very invigorating. Just make sure you wear a life vest if you are on board and don't venture far if you are not a strong swimmer.

Ironic really that Bahrain means 'two seas' and we are surrounded by it, but not many of us actually can, or do, make use of it.