Making earth little softer

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Making earth little softer

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Making earth little softer

IndexRef to www.reach.ind.in

• Exercise & Fitness

• Nutrition & Calorie Management

• Stress Management

• Ear Nose Throat Teeth

Making earth little softer

Exercises & fitness• Stamina (Cardio) Exercises• Strength Exercises• Mobility Exercises• Back Exercises• Yoga• Weight Training

Making earth little softer

Stamina (Cardio) ExercisesWalking: • Excellent cardiovascular benefits for old age• Should be done briskly with swinging of the arms.

Comfortable shoes must be worn. May be done morning or evening for 30-60 minutes..

• Observe clean air aroundJogging: • Suitable for younger age below 50 Yrs. 30 minutes is

required and may be done continuously, or jog and walk in between when fatigued.

• The pace of jogging is equal to that of a brisk walk run on soft or grassy surface.

• Wear comfortable clothes and breathe freely.

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Swimming - 20 minutes of continuous swimming is sufficient. Alt. swim the length of a pool 10-20 meters, rest for 30 sec & swim back. 10 such lengths is good. Use any stroke. Cardiovascular and muscular benefit.

Cycling :- For any age group. minimum 45-60 minutes of continuous controlled fast cycling. Cycling up slopes gives added benefit. Ordinary or indoor cycles may also be used at low resistance for 45 minutes.

Games:- For the younger age, Get fit first before playing games such as squash, badminton, tennis, handball, basketball, football etc.. Warm up before the games. 30-45 minutes of the game is sufficient.

Stamina (Cardio) Exercises

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Strength Exercises

Improve muscular strength with 10-20 repetitions ofeach of these movements

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Mobility Exercises

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Mobility Exercises

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Back Exercises

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Back Exercises

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Yoga- http://www.yogapoint.com http://www.santosha.com/asanas/

Forward bendBack bend

Side bend Twist Stretches

InversionBalancing Postures

Relaxing Postures

Meditation

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Yoga•Ardh-halasana (30, 60, 90 deg, double leg raises) Effect – on abdomen, legs, back

•Halasana (Plough pose) Effect - on spine, nervous system, back, lungs

•Sarbangasana (Shoulder stand) Effect - on brain, nervous system, thyroid,etc

•Matsyasana (Fish pose) Effect - on chest, neck, thyroid, lungs.

•Salabhasana, (Locust pose) Effect - an buttocks, legs, hips, constipation, gas, digestion, etc

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• Bhujangasana (Cobra pose) Effect - on lower back, reproductive organs, lungs, spine, chest, abdomen

• Dhanurasana (Bow pose) Effect - on abdomen, digestion, legs, back.

• Naukasana (Boat pose) (V sit-ups) Effect - on spine, abdomen, chest,

• Bakrasana (Half spinal twist) Effect - on spine, fat on waist, gas, digestive organs.

Yoga

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• Trikonasana (Triangle) Effect - on spinal nerves, waist, digestion.

• Pranayama (Deep breathing) 10 rounds each.–Anulome / Vilome - alternate nostril breathing,

and–Kapalbhatti.. - belly breathing Effect - on

lungs and respiratory system.• Shavasana (Corpse pose) – on physical /

mental relaxation.• Suryanamaskar (Sun Salutation) Effect - on

full body, heart & circulation.

Yoga

Making earth little softer

Yoga

Making earth little softer

Yoga

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Weight Training• Weight training is basically for strengthening &

building up the muscles with stretching and cardio-vascular exercises. It loads the bones thereby strengthening & protecting against osteoporosis.

• Schedule it on alt days i.e. 3 days a week

• To exercise the entire body in each session.

• The major muscle groups are: Upper body - Shoulders, Arms, Chest and Lower body - Back, Abdomen, Legs

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Weight Training• Use weights to stretch muscles & build muscular

endurance. Cardiovascular stamina increased by lighter weights &more repetition

• If repetition are too easy, the weight used is too little. If the repetitions are difficult, it means weight carried is too heavy.

• A repetition is exercise movement from start to finish and back. A set is a group of repetitions of the same exercise. E.g. upper body 8 repetitions and for lower body, 15 repetitions is one set

• 3 sets of exercises for each muscle group.

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Weight Training

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Weight Training

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Nutrition ManagementFood intake must comprise a balanced diet of 1500-2000k calories with fibre (> 75 gm) & low fat (<30 gm)

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Fat & Fibre content

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Minerals

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Stress• Stress is the bio-psycho-social response of the

body to a mental or physical demands during stressful conditions leading to emotional or cognitive thinking and behavioral and physiological changes

• When stress is long term and chronic, it leads to chronic psychosomatic ailments. Stress triggers to those live in the fast track or suffer from monotony, boredom or frustration.

• There is strong link between stress and illness.

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Stress Management• To develop a stress-free personality - A high

self-esteem, assertive behavior and a positive attitude help to focus on areas where control and change are possible.

• Locate the source of stress and use a problem solving approach. Understand (Situation), Change (Attitude) and Control (Response) are 3 important steps..

• Exercise utilizes stress hormones of body & makes it fit. Meditation techniques result in calming brain waves & reducing stress.

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Stress Management• Meditation helps controlling Hypertension, Headaches,

Digestive ailments, Cardiac ailments, Sleep problems• Change of perspective helps to change stressful

scenario to an active, rewarding life• Sleep of 6 - 8 hours helps in relaxation recharges body

and mind. It restores physical & mental health.Hours Activity

6-8 Sleep

8-10 Work, Occupation, Study

1 Exercise

1 3 big and 2 small meals Quality family time

6 Relaxation, personal hygiene, social time, quiet personal time

24 Total Hours of a day

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Stress Management• Use some of these stress defense mechanisms &

optimize your stress.• Quality time for family will ensure that you have a

retreat called home.• Plan your career well, it will give you challenge,

satisfaction & security.• An assertive personality is responsible to self & others.

Learn this skill.• Communication is the key to relationship building.

Listen better and your conflicts will slowly dissolve.• Develop a sense of humor. Learn to laugh at life, its

paradoxes!

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Stress Management• Plan a little idleness & quietness each day. You will be

able to recharge.• Exercise is arousal and relaxation is the opposite. Yet

both are necessary on a daily basis. Practice both.• Sleep well to have renewed energy to face the next

day's Stresses.• Plan your time well & effectively. You only have 24

/hours a day and many important areas to fit in. A simple formula for time & stress management. You could personalize it to suit your needs. Remember you can't remove any activity or reduce time for health factors.

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Ear• Have periodic examination of your ears, especially if you

notice decrease in hearing• Do not put drops, oil, etc. in ears without advise.• Do not clean the ears with pins, keys, pens, ear buds,

etc.• Do not remove foreign objects from the ear without a

doctor's assistance.• Loud noises are harmful for the ears.• Do not slap children / others on the ears.• Do not allow dirty water to enter into the ears.• In all cases of ear ache, ringing in the ears, discharge

from the ears, giddiness, vertigo, nausea, vomiting etc.- immediately consult your doctor.

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Nose• Do not squeeze a pimple around nose.• Do not remove a foreign object from the nasal

passage without a assistance.• Do not unnecessarily pick or blow the nose

vigorously.• Avoid unnecessary misuse of nasal drops

inhalers, etc. without a doctor's approval.• Consult your doctor immediately in case of

injury and breathing difficulty.

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Throat• Avoid use of irritants to the throat such as smoking,

chewing tobacco / paan, etc.• Avoid putting coins, marbles, etc. in the mouth• Do not shout. This causes hoarseness. In cases of

hoarseness - rest the throat till hoarseness passes. If hoarseness persists more than 7 days, consult your doctor.

• Avoid eating excessively cold/hot spicy foods.• Eat food calmly- avoid hurry.• In case of glandular swelling in the neck, consult your

doctor.

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Teeth• Brush your teeth once / twice a day prior to sleeping• Massage gums once a day with finger for one minute• Avoid using abrasive tooth powders, salt, tobacco• Change tooth brush at least once every 90 days.• Use dental floss for removing food particles, avoid the use of

pins, etc.• Do not smoke, chew tobacco/ gum, eat chocolate, etc• Eat plenty of crunchy fresh vegetables and fruit.• For irregular, sharp, broken teeth, contact dentist.• Do not apply medicine without consulting doctor.• In case of tooth ache, gum bleeding, ulcers of the gum and

cheek, white patches, etc., consult dentist.• For growing children - Dental check every six months

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