Sunday, April 8, 2018

Weight Loss Story - 20 kg Reduction from 80 kg to 60 kg - Diary


16 March 2018

“Weight loss is the least likely New Year’s Resolution to be achieved,”

A 2015 study published by the American Journal of Public Health illustrates this point:
"over a nine-year period, the probability of obese subjects attaining a normal weight was 1 in 210 for men and 1 in 124 for women."

"The probability shrinks even further—just 1 in 1290 for men and 1 in 677 for women—among those considered morbidly obese."

So you can see how tough it is to reach weight goals. My story illustrates the ups and downs and frustrations. But let me continue my project for more days with renewed determination.

27 February 2018

The minimum weight reached 64 kg

The minimum weight reached 64 kg after a day of fasting (Ekadashi) only ground nuts 150 grams was taken. In the morning one hour of walking was done on empty stomach.

I read Jason Fung's Fasting and Exercise – Fasting 23 and went for a long walk after the fast day. It is fine. I could walk without any problem.

The minimum weight of 64 kg was reached two days earlier also after I skipped evening meal (Saturday tiffin) and waited up to 1.30 pm for taking food the next day.

18 January 2017

At 65 kg. today right in the morning after getting up.

So it taking quiet sometime for the weight to get stabilized at lower levels. Water accumulation and decrease has its own timetable set by the body mechanisms independent of our weight reduction activities. So patience required to continue with the weight reduction project.

24 December 2017

                                                    NRao - 65 kg photo - 23 December 2017

21 December 2017

Early Morning Weight Reading 65 kg

Important Milestone Reached. The next target 64 kg.  Aamir Khan's weight loss story helped. Two hours of walking or exercise is being attempted on many days.

Do you need to reduce weight due to health reasons?

If you are serious about reducing the weight you can do it by appropriate diet and exercise.

Eat at least 500 calories less than your calorie requirement and do walking regularly.

It is the energy deficit that will finally give weight reduction. Exercise improves your aerobic health, maintains metabolism. Exercise may also give you pleasant emotions even though you are starving to some extent due to reduced calorie intake. It gives you a feeling of achievement and command over your body.

My Weight Reduction Project Started on 1 October 2016 

Maximum weight during the September 2016 last week was 80 kg.

Started the weight loss project on 1st October 2016.

First 11 days due to a religious event, only took fruits and some uncooked items during the day. Cooked food was consumed only in the night.  The weight came down to 75 kg by 15th October. From then onwards, 1200 calorie diet was started. The weight came down to 73 kg by 31 October. For the next two weeks. There was no change in the weight. That made me search internet and I came across the concept of weight plateau. The body is compensating for low calorie diet and is resisting the reduction weight.  The advice was to change the diet pattern.

75 kg photo on 18 October 2016

I started 3 days 2000 calories, 2 days 500 calories and 2 days 1200 calories pattern from 1st December. On 14th December, the weight came down to 70 kg. Along with reduction in diet I am also doing 5 km per day walking 5 days in a week.

My target is to reach 64 kg. I think it will take 3 more months to reach that target. But I plan to shift to 1800 calories per day diet from 1st January 2017 and some changes during the week (Probably 3 days 1800,  2 days 1200 and 2 days 2000 calorie diet)

My experience shows that if you are serious about reducing the weight you can do it by appropriate diet and exercise. I did not have any major problems to stick to the diet plan. There was some desire to eat on two or three days. But you can eat some thing more on some days if you have to, without any break in your weight loss program.

Weight Loss Story from 70 kgs to 66 kg

17th December 

On 14th December I first noted that the weight has reached the minimum value of 70 kg.

On 17th December at 8.45 pm the weight has reached again the 70 kg number. The weight keeps fluctuating on a day to day basis especially due to changes in water stored by the body. So 17th is also Saturday. On this day, my plan is to take 500 calories. May be I take 750 calories. The next two days I plan to take 1200 calories and once take reduced calories on Tuesday. I may be able to see weight less than 70 kg on Wednesday.

18th Morning

The minimum weight is once again 70 kg. So a good start for the next 15 days' goal of 69 kg.

19th Morning
Felt weakness. Recovered by afternoon.

Photo on 19th evening (70 kg weight)

29 December 2016

The weight in the morning 9.30 am has gone below 70 kg.

30 December 2016

The first weight measurement in the morning 7.15 am is 70 kg. From now on I want to focus on the first weight measurement in the morning instead of minimum weight. Focusing on minimum weight is resulting in a waste of time and number of measurements in the day. In stead of focusing only on the first measurement of the day will result in savings of time and also no further effort is required in the day expect the planned routine for the day. Now I am confident that weight will come down with planned diet.   Given a deficit of 500 calories per day, one lb weight will come down every week and hence in a full month 2 kg weight reduction can be there.

8 January 2017

Today the weight reached 69 kg. There is an interruption in diet plan because of parties on 31st December and 1st January.  But quickly overcame that by missing three dinners to reach 69 kg and keep the momentum of weight reduction. Now by month end I plan to reach 68 kg. 2 kgs per month is the target from now.

18 February 2017

No, there is no further weight reduction. 69 kg is still the minimum weight. In the first fortnight of February, I caught cold. Therefore no walking and more rest.

But today the good news is that my waist shows a reading of 35 inches. 

The reduction was achieved from 38 inches. So internally the benefits and diet plan and exercise are being realized. So I should still believe in the weight reduction plan and continue it for another two months. I want to do the weight reduction for the benefit of myself as well as for providing the genuine case to others. If your medical condition requires it you can reduce your weight by appropriate diet and exercise plan.

19 February 2017

Morning 6.30 am measurement showed 68 kg. 

In a day two kg difference. What was done?  Two hours of walking in the morning of 18 Feb 2017. A light lunch was taken. Dinner was not taken. A prescribed diuretic was taken in the usual course of things. The result was the reduction of weight to 68 kg which was the target for end January. Today if Sunday and some diet control on the day could help me to maintain weight around 68 kg tomorrow also.  This 68 kg reading is based on special effort.

26 February 2017

Waist  reached 34 inches. 

The morning weight today is less than 69 kg. By tomorrow will it go down below 68 kg?

27 February 2017

Yes, the weight has gone below 68 kg. 

I skipped dinner yesterday. Took only lunch for the entire day. Taking only one meal means, the intake can be restricted to 600 to 700 calories. Add 200 more for morning and evening teas. So a total of 900 calories will go inside for the day. I plan to do it once a week for the next two months.

6 March 2017

The weight is close to 67 kg.

Today morning at 6.30 am the weight reading is close to 67 kg. Felt very weak last week, but still had a light food on Sunday. Today morning I went for a 45 minute walk from 5.30 to 6.15 am. Of course there was some work to do outside. Reaching this minimum weight required special effort.

Decided to raise calorie input to 1800 from today. May be on Saturday and Sunday something less will be the intake.
1800 Calories Andhra Meal Plan for Weight Loss

11 March 2017

Weight Fluctuations

In this week, there is a big weight fluctuation. On Wednesday, I broke my routine and ate evening tiffin. This was because there was good amount of weakness on the day. The weight has gone up to 72 kg maximum. In the downward movement, it became 68.5 kg at 12 noon of today (11 March 2017).

What is the reason for fluctuations? The water decrease and increase. When one walks for an hour, there can be a decrease in weight by one kg. If one does not drink water for some more time there can be further decrease in water in the body and weight further goes down. But very quickly the water will get replenished and weight comes back. Another issue is at any time, a person who is dieting eats more, the glucose store gets replenished and weight can increase  by 2 kg very quickly. So 3 to 5 kg can be gained very quickly in just days.  This point is important to note because many people give up their weight reduction attempts very quickly as gain weight when the exercise is reduced and food intake is increased even for few days. Same thing will happen when weight reduction attempt is stopped. Four to five kg of weight increase will take place. So weight reduction target or goal is to be set taking into consideration this likely increase.

After dinner weight is slightly lower than 70 kg.

12 March 2017

The early morning weight is 69 kg. 69 kg as a minimum weight was reached on 8th January. I have to now look for keeping 69 kg as the maximum weight in a day. Yesterday the maximum weight was 70 kg. I have to look for the day when 69 kg becomes the maximum. Will it happen this week or next? There can be a gap of 1.5 to 2 kg between minimum and maximum weight in a day.

On 12 March 2017, the maximum weight reached 71 kg. It went up to that number after evening snacks the reading was 70 kg and after dinner it went up to 71 kg. There was no movement during the day as I sat down and did lot of computer related work.

13 March 2017

The morning weight was more than 69 kg. But around 11.15 am, after three cups of liquid and 4 or 5 almonds, the weight is less than 69 kg. So it is a good sign to show that the reading will go to 68 in the future. It should go down to 68 kg without any special effort the previous day or the current day. It has not happened. May be it will take another two weeks. But in the meantime special efforts will be done like walking 10 kilometers etc. to push minimum weight below 67 kg. But I shall take 1800 calories per day every day to avoid unnecessary weakness. Last week I suffered weakness for almost a week.

18 March 2017 - Saturday

Minimum weight reached is 68 kg.

It is good because on 11 March 2017, the minimum weight was 68.5 kg. The special effort was a walk outside for one hour ten minutes from 11.20 am to 12.30 noon. A diuretic in the morning. I could not do evening walk on Friday (17 March 2017). No diet skipping was there. During the last week I was taking around 1800 calories daily. Also skipped evening walk on Thursday.

19 March 2017 - Sunday

Minimum reading today is 69 kg (11 am). It was the measurement in the morning. After one hour walk also, the reading is the same.

28 March 2017 Tuesday

The maximum weight is close to 70 kg these days. I have to wait for the day when it goes below 70 kg. I don't think so far on any day maximum weight was less than 70 kg. If it happens it will be another success in the weight reduction project.

From 6 March onwards, I increase intaked to 1800 calories, may be slightly less on Saturday and Sunday. Still I think weight is showing signs of decrease.

14 April 2017 Friday

Minimum weight is 68 kg. I am trying to maintain maximum weight at 69 kg for the day. What I observed is on a day when morning weight is 68 kg, in the evening, if walking for 5 km is done, the weight still shows 69 kg and by next day morning minimum weight becomes 69 kg and maximum goes above 70 kg. So the water loss that occurs during walking comes out clearly in the weight measurements.

29 April

For the last few days weight is fluctuating between 69 and 68 kgs. So the goal keeping maximum weight to 69 kg was achieved. Intake of 1800 calories may give some weight reduction. But significant weight reduction may not happen in short time with 1800 calories. So I am trying to push calorie intake down to 1400 or 1500 calories. Also I am trying to go a morning walk in addition to evening walk. There two walks of 5 km each may result in expenditure of 500 calories and thus a deficit of 1000 calories per day may be created facilitating weight reduction.

4 June 2017

I took a break from dieting on 16 May 2017. I went on two trips and I did not want to become weak or show tiredness during the trips. So I ate more during the trips without any specific restrictions on the food. I came back from the trips on 3 June 2017. So once again I want to continue weight reduction activity from today. The morning measurement of weight is 70 kg. I shall monitor my weight for the next two months with a diet less than 1400 calories. I think I shall quickly come back to my minimum weight of 68 kg may be in a week. I thought of doing an extra walk of 5 km in the morning. But it is causing severe weakness feeling. So I have to stick to evening walk only.

11 June 2017

10th June is Saturday and night I take light tiffin. The morning weight reading at 6.30 am is 69 kgs. But as I look back, I realize weight is almost constant for the last six months or five months. Can I do good weight reduction in the next two months. I have to follow strict diet control and see.

21 June 2017
Today, I am lucky to see the weight reading at 69 kg. During the last 10 day, the weight fluctuated between 70 and 71 kg. The whole experience shows how frustrating the whole project is. The weight reduction does not happen linearly. The body has various mechanism to fight back and delay weight reduction. We have to be patient and stick to diet and exercise routine for sufficiently longer periods of time. The body creates intense tiredness feeling. So sometimes we are forced to eat more and that may break the momentum of weight reduction and we are back by one two kg.

12 July

From 4 July onwards I started low carbohydrate diet. Started eating idlies, pesarattu (moong dosa), and sprouts. With rice I am taking dal only.

Some benefit is there. Today the weight reading is 68 kg. I want continue with the diet for 3 weeks more. The writers are warning that long periods of dieting can create problems of muscle cramps because of reduced in take of vitamins and excessive loss of water from the body. People doing dieting with the help of nutrition experts may not get into big problems. But persons doing on their own can get into problems.

20 July
Today also weight reading is 68 kg. The body feels light. But the weight reading is still the same.

22 July
The minimum weight reading has gone below 67 kg. After lunch the weight reading was 68 kg. But after evening eating of salad the weight has gone further up.

27 July
The reading is close to 67 kg today. But this is after a bout of diarrhea on 25 July. Still 2 more kg of reduction required to touch 65 kg.

The weight after breakfast is 68 kg and interesting thing is that I drank three glasses of water in the morning and three cups - one cup milk and two cups tea. Good going.

4 August

Weight is less than 68 kg at around 10 am

23 August 2017

At 11.10 am today, the weight is 66.5 kg. I am trying to take 1200 calories more strictly for the last 10 days.

20 September 2017

No entries after 23 August 2017. By the second week of September 2017, I felt weak and not having interest to do normal activities. Hence I increased the food intake for two days and had an attack of indigestion and stomach upset. After the stomach upset day, may be on 13 September 2017, the minimum reading was 66 kg. Due to weakness, I was more liberal with food. On 16 September 2017, I once had a stomach upset and on 17th Sep, the reading at 12 noon with no food intake during the morning except a cup of tea was 69 kg.  It means, some glucose store got built up and store of water also increased due to it.

On 20th September 2017, I went for weight related analysis session.

The measurements are:

Weight: 70.3 kg (including the normal pant, shirt and undergarments)

Fat 25.7%
Visceral fat 13.5%
Skin Fat 17.9%

RM: 1582
MM: 29.0  ( MM is muscle mass)
Body age (BA) 58

25 October 2017

Came across articles on Aamir Khan's Weight Loss of 25 Kg. - Interesting
Aamir Khan's 25 - 28 Kg Weight Loss Story - 5 Five Month Effort

The question based on this article is how to do exercise to consume 1000 calories a day?

1 November 2017

66 kg reading

Last week, 3 days, I tried to be actively exercising for 4 hours. Took full rest on a day. 2 days, did 2 or 3 hours exercise.

The morning measurement on 1 Nov 2017 showed 66 kg. After taking water, milk and tea, the reading was 67 kg.

27 November 2017

66 Kg seems to be the weight in the morning during the last few days. This has come about due to skipping evening tiffin and dinner on Wednesday (22 November)  and Friday (24 November). The lowest weight had even touched 65 kg. So may some more months to reach 64 kg based on the progress during the last year. But a strong hope is there to reach the target now.

21 December 2017

Early Morning Weight Reading 65 kg

Important Milestone Reached. The next target 64 kg.  Amir Khan's weight loss story helped. Two hours of walking or exercise is being attempted on many days.

2018 Weight Reduction Diary

3 January 2018

66 kg reading.

It party time during 23, 24 December. Then I traveled to Mumbai. January 1 is once again party time. But today morning (3rd January) the weight reading is 66 kg after a Tuesday  So good beginning point. I want to reach 63 kg as fast as possible. I am now focusing 10,000 steps per day. It is the fourth day. I have already taken 6,426 steps. Now it is 1.35 pm. So I shall complete 10,000 steps on the fourth day also. Some say, a mile is equal to 2000 steps. I plan to walk 2 miles in the morning and 2 miles in the evening. Rest of steps will get complete as I go to walking track and come back.

6 January 2018

Increased the steps to 20,000 per day.

20,000 Steps a Day Walking  - Is It Possible? - What are the Benefits?

18 January 2018

65 kg immediately after getting up in the morning (After first urination).

27 February 2018

The minimum weight reached 64 kg after a day of fasting (Ekadashi) only ground nuts 150 grams was taken. In the morning one hour of walking was done on empty stomach.

I read Jason Fung's Fasting and Exercise – Fasting 23 and went for a long walk after the fast day. It is fine. I could walk without any problem.

15 March 2018

Came back from a trip of 26 days. I made multiple tours with in these 26 days.
The weight reading back home is 66 kg.

“Weight loss is the least likely New Year’s Resolution to be achieved,”

A 2015 study published by the American Journal of Public Health illustrates this point:
"over a nine-year period, the probability of obese subjects attaining a normal weight was 1 in 210 for men and 1 in 124 for women."

"The probability shrinks even further—just 1 in 1290 for men and 1 in 677 for women—among those considered morbidly obese."

So you can see how tough it is to reach weight goals. My story illustrates the ups and downs and frustrations. But let me continue my project for more days with renewed determination.

23 March 2018

Morning weight after urination and passing of stools: 66 kg.

9 April 2018

Morning weight after urination and passing of stools: 66 kg.

But the fat readings are changing. The latest reading shows that visceral fat is now only 9%.

Fat Analysis on 6 April 2018

Weight 69.1 (With office dress after lunch)
Recommended weight  65 kg

BMI 24.5
Body fat  21.4%
Muscle Mass:  35.2%
Visceral fat  9%  -  Recommended to make it 7%

Energy Requirement Calculator

For old people at 60 years of age, it shows the following calorie intakes

Weight                    Activity                 Harris Benedict     Katch-Mcardle
70                           Light                         2003                      2136
70                           Moderate                  2258                      2407

Body Fat Calculator

Weight Loss Stories from the Web

My Weight-Loss From 86 kgs to 70 kgs

November 2013

I lost 18 kilos on this plan, you can too!

By Muhammad Irfan Published: November 20, 2012

How Long Will It Take to Lose the Weight?

by Konstantin Monastyrsky

Weight Loss Diets for Andhra People

1200 Calories Andhra Meal Plan for Weight Loss

1500 Calories Andhra Meal Plan for Weight Loss

1800 Calories Andhra Meal Plan for Weight Loss

2000 Calories Andhra Meal Plan for Weight Loss

Weight Loss Tips

For ladies, if you cannot go out, do spot walking 100 steps at a time many times. Once before tea, once before taking bath, during the time washing machine is working, before prayer and after prayer, before taking lunch, before taking dinner. Create an opportunity to move your body.

Updates in  2018
2018  - 9 April, 23 March,  15 March,  27 February,  18 January, 3 January

2017 -  24 December 2017,  21 December 2017, 27 November 2017,  1 November 2017,  25 October 2017, 20 September 2017,  23 August 2017,  27 July 2017,  22 July 2017, 20 July 2017, 12 July 2017, 21 June 2017, 11 June 2017, 4 June 2017, 29 April 2017. 14 April 2017,  28 March 2017,  18 March 2017,  11 March 2017, 6 March 2017, 26 February 2017, 19 February 2017,  18 February 2017,  8 January 2017, 30 December 2016, 19 December 2016,  17 December 2016,  14 December 2016

Saturday, March 17, 2018

Blogs - Health and Fitness Issues

Life expectancy increases are slowing around the world.

The average life expectancy increased between 1950 and 1959 was 9.68 years
This is compared to just 1.89 years between 2000 and 2009

Read more:

Physiotherapy Blogs  -  Hiranandani Estate, Thane (West)

21 Physical Therapy Blogs You Should Be Reading

Top 50 Physical Therapy Websites And Blogs For Physiotherapists

Wellness Blogs  Award winning nutritionist  - advice for thyroid problems

Updated on 2018 - 19 March,  31 January 2018

21 December 2017

Friday, March 9, 2018

Sugar Problem - Diabetes - Diet Tips - Calorie Intake Guidelines

Standards of Medical Care in Diabetes  2018

Special Issue

4. Lifestyle Management: Standards of Medical Care in Diabetes—2018
American Diabetes Association
Diabetes Care 2018 Jan; 41(Supplement 1): S38-S50.

Diabetes, Type 2 In-Depth Report

Complementary and Alternative Medicine (CAM) Supplement Use in People with Diabetes: A Clinician's Guide

Laura Shane-McWhorter
American Diabetes Association, 11-Jun-2007 - Health & Fitness - 213 pages

People with diabetes are 1.6 times more likely than people without diabetes to use a complementary or alternative medicine supplement. This clinician's guide will give you facts and tips to help your patients successfully consider using a CAM supplement. Includes: in-depth descriptions of botanical and nonbotanical CAM supplements to treat diabetes; tables organizing supplements and therapies for quick reference; and review of clinical studies and chemical constituents for each supplement.

Diabetes Patients - Calorie Intake Guidelines

1,200 to 1,600 Calories

The National Diabetes Information Clearinghouse recommends a 1,200- to 1,600-calorie diet for: small women who exercise,
small women who want to lose weight
medium-sized women who want to lose weight and
medium-sized women who are relatively inactive.

1,600 to 2,000 Calories

The diabetes clearinghouse recommends a 1,600- to 2,000-calorie diet for the following:
medium-sized women who are active
large women who want to lose weight,
small men who don't need to lose weight,
medium-sized men who are relatively inactive and
medium-sized men who want to lose weight and
large men who want to lose weight.

2,000 to 2,400 Calories

The diabetes clearinghouse advises a 2,000- to 2,400-calorie diet for
medium-sized men who are physically active and
large women  who are physically active and
large men who don't need to lose weight.

Diet Tips

Combine carbohydrates, proteins and fats. Use vegetables and fruits.  Take food in six parts at every three hour intervals. 3 main intakes and 3 in between intakes.

Basal Metabolic Rate

The Mifflin–St. Jeor equations for calculating basal metabolic rate (BMR):

For men, BMR = (10 × weight) + (6.25 × height) – (5 × age) + 5
For women, BMR = (10 × weight) + (6.25 × height) – (5 × age) – 161

The weight is to be in kilograms, height in centimeters, and age in years.

For woman with 56 kg weight, 5 ft and 4 inches (163 cm) height and 47 years

10*56 + 6.25*5 feet 4 inches *2.54 - 5*47 - 161

560 + 1018 - 235 - 161

1578 -  396 = 1182

Take for sedentary work 30% more as energy for activities.

Food exchange lists

Indian Diets

Andhra Meal Plan for 1200 calories

Updated 2018 - 9 March 2018

  21 August 2016, 4 November 2016

Thursday, March 8, 2018

Diet and Fasting for Health Purposes - Jason Fung

Jason Fung advocates intermittent fasting for effective weight loss.  According to him Calorie Reduction as Primary strategy for weight reduction fails in the long run in majority of persons, as the body's chemically decided or determined weight requirement will bring back the weight to original level. For permanent weight loss, insulin levels in the body are to be brought down by consuming fat accumulated in the body. For this intermittent fasting is the better strategy.

Jason Fung Quotes - Interesting

Good information - Q & A on Intermittent Fasting - Jason Fung

Interesting Intensive Diet Management Articles

Hippocrates wrote, “To eat when you are sick, is to feed your illness”.

Eating more in breakfast and Eating less in Dinner is good for losing weight.

Intermittent Fasting for Weight Loss - Jason Fung




The Obesity Code: Unlocking the Secrets of Weight Loss
Jason Fung
Greystone Books, 03-Mar-2016 - Health & Fitness - 296 pages

Weight gain and obesity are driven by hormones—in everyone—and only by understanding the effects of insulin and insulin resistance can we achieve lasting weight loss.

In this highly readable book, Dr. Jason Fung sets out an original, robust theory of obesity that provides startling insights into proper nutrition.

Dr. Fung explains how to use intermittent fasting to break the cycle of insulin resistance and reach a healthy weight—for good.

Interesting Content on Low Carb High Fat Diet,%20low%20carb%20diets%20and%20the%20evidence_Diabetes%20UK%202015_reduced%20memory.pdf

Updated 2018 - 8 March, 4 February 2018

Clinical Nutrition - Introduction, Books, Journals and Associations

Tuesday, February 27, 2018

Physiotherapy Telugu - వ్యాయామ వైద్యం - ఫిజియోథెరపీ

వ్యాయామ వైద్యం..ఫిజియోథెరపీ

ఫిజియోథెరపీతో మెరుగైన ఫలితాలు
08-09-2014 00:44:55

నేడు ప్రపంచ ఫిజియోథెరపీ దినోత్సవం

ఫిజియోథెరపీతో సంపూర్ణ ఆరోగ్యంనేడు ప్రపంచ ఫిజియోథెరపీ దినోత్సవం

నడుం నొప్పి – చికిత్సా పద్ధతులు
July 6, 2017  HealthClues
Last updated: 12th October, 2017

పక్షవాతం - వ్యాయామ వైద్యం

మన ఆరోగ్యాన్ని కాపాడుకోవాలి . ఏ రోగాలు రాకుండా ముందు జాగ్రత్తలు తీసుకోవాలి . జబ్బు వచ్చిన వెంటనే తగిన చికిత్స తీసుకోవాలి . బ్రతికినన్నాళ్ళు హాయిగా ఆరోగ్యము గా బ్రతకాలన్నదే నిజమైన జీవన విధానము .

పక్షవాతం ఫిజియోథెరపీ ప్రాముఖ్యత-  - పేజి వ్యూస్ 3,000.329 28 Feb 2018

Flexibility and Stretching Exercises