11th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG 5.4 @ 7:48 a.m.

BP:  124/79 @ 7:42  am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Terbinafine at 7.30 a.m 

Trajentamet at 7.00 p.m.

SUPPLEMENTS

3 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 am

DIET

• Breakfast: Oatmeal with bananas, eggs pancake and German  coffee
• Lunch: Basmati rice with turmeric, spicy salmon and choysum 
• Dinner:  Flat bread and Greek yogurt with slicex onion and tomato

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 Bulgarian squats

100 leg presses 

100 chest presses

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 11,000 walking steps

100 fire hydrants

Perth hibiscus flowers

FACTOID - Our body weight and knee pain

• Walking: 0.5x body weight
• Climbing Up Stairs: 2.5x body weight
• Going Down Stairs: 3.5x body weight
• Squatting: 7-8x body weight

Source: kneepainexplained.com