I came across this useful article in 'Forwards4all' site which I want to share
with all members.
S.V.SAI BABA
The Complete Health Guide-
(source-Forwards4all)
STAMINA EXERCISES
* Walking: Excellent cardiovascular benefits for the advanced age
groups.. Should be done briskly with swinging of the arms. Comfortable shoes
must be worn. May be done morning or evening for 30-60 minutes.
* Jogging: Suitable for younger age group below 50 years. 30 minutes is
all that 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 walkrun on soft
or grassy surface. Wear comfortable clothes and breathe freely.
* Swimming: For those who know how to swim, 20 minutes of continuous
swimming is sufficient. Alternately swim the length of a pool 10-20 metres,
rest at the end for 30 seconds, swim back. 10 such lengths is good. Use any
stroke you know. They are all of almost equal cardiovascular and muscular
benefit.
* Cycling: For any age group. Minimum time 45-60 minutes of continuous
controlled fast cycling. Cycling up slopes gives added benefit. Ordinary cycles
are good enough and indoor stationary exercycles may also be used at low
resistance for 45 minutes.
* Games: For the fitter younger age group. 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. Weekend or
once a week games must be avoided unless other fitness programmes are done on
other days. Play within your capacity.
STRENGTH EXERCISES
Improve muscular strength with 10-20 repetitions of each of these movements.
MOBILITY EXERCISES
BACK EXERCISES
YOGA
1. Yoga should preferably be done under expert supervision 2-3 times
per week.
2. In case you know Yoga, we suggest that the following ‘asanas’ be
included in your programme.
3. Each Yogasana is repeated 2-3 times except serial Nos. 1, 14 & 15.
4. Persons with back problems should avoid serial Nos. 2, 4, 10 & 12.
5. Persons with Cardiac problems, HBP, etc. should avoid serial 4 and 5.
6. This programme will not only keep you fit, but is also beneficial
for those persons who have high B.P., respiratory problem, mental strain, head
- aches, digestive ailments, back problems, joint problems, etc.
STANDARD YOGASANAS
1. Stand warm up for Pawan Muktasana series.
2. Suryanamaskar (Sun Salutation) Effect - on full body including heart
and circulation.
3. Ardh-halasana (30, 60, 90 degrees, double leg raises) Effect - on
abdomen, legs, back reproductive organs.
4. Sarbangasana (Shoulder stand) Effect - on brain, nervous system,
thyroid, circulation.
5. Halasana (Plough pose) Effect - on spine, nervous system, back,
lungs.
6. Matsyasana (Fish pose) Effect - on chest, neck, thyroid, lungs.
7. Bhujangasana (Cobra pose) Effect - on lower back, reproductive
organs, lungs, spine, chest, abdominal organs.
8. Salabhasana, (Locust pose) Effect - an buttocks, legs, hips,
constipation, gas, digestion, etc.
9. Dhanurasana (Bow pose) Effect - on abdomen, digestion, legs, back.
10. Naukasana (Boat pose) (V sit-ups) Effect - on spine, abdomen,
chest, etc.
11. Bakrasana (Half spinal twist) Effect - on spine, fat on waist, gas,
digestive organs.
12. Paschmottasana (Sitting toe touch) or Padahasatasana (Standing toe
touch) Effect - on digestion, spine, legs.
13. Trikonasana (Triangle) Effect - on spinal nerves, waist, digestion.
14. Pranayama (Deep breathing) 10 rounds each.
* Anulome / Vilome - alternate nostril breathing, and
* Kapalbhatti.. - belly breathing Effect - on lungs and respiratory
system.
* Shavasana (Corpse pose) - as often as required. Effect - on physical
/ mental relaxation.
YOGASANAS
GYM EXERCISES / WEIGHT TRAINING
Weight training is basically for strengthening and building up the muscles. An
all-round programme must have some stretching and cardio-vascular exercises as
well. In addition, weight training loads the bones thereby strengthening and
protecting against osteoporosis. The points to keep in mind in weight training
are as follows:
1. The ideal weight training schedule is on alternate days i.e. 3 days
a week with a complete rest on weekends.
2. The systems of training different muscle groups on different days,
may be good for competitive sportsmen. The best system for non-competitive
sportsmen is to exercise the entire body in each session. The major muscle
groups are: Upper body - Shoulders, Arms, Chest and Lower body - Back, Abdomen,
Legs.
3. Suppleness and stamina can also be built up through weight training
by following a body builder-type schedule. Weights are also used to stretch
muscles, build muscular endurance and cardiovascular stamina by repeating each
exercise by using lighter weights with more repetitions.
4. If repetition are too easy, the weight used is too little. And in
case it is not possible to complete the repetitions, it means the weight
carried is too heavy.
5. A repetition is one complete exercise movement from the starting
point to finish and then back again to the starting point. A set is a group of
repetitions of the same exercise. Therefore, for the upper body 8 repetitions
is one set. For the lower body, 15 repetitions forms one set.
6. We prescribe three sets of exercises for each muscle group. However,
several systems of weight training prescribe different repetitions as well as
different sets.
NUTRITION AND CALORIE MANAGEMENT
Generally speaking, our daily food intake must comprise a balanced diet of
1500-2000k calories with fibre (above 75 gm) and low fat (below 30 gm). Consult
your nutritionist for specific advice.
MICRO-NUTRIENTS
The guide to healthy eating pyramid provides you a balanced diet, with ample
vitamins, minerals and anti-oxidants. The therapeutic benefit of these
micro-nutrients are explained below.
STRESS MANAGEMENT
Stress has existed from the time of Early Man but has now become an omnipresent
phenomenon in the life of ‘Modern Man’. It has pervaded all layers of life.
Stress is the bio-psycho-social response of the body to a demand, mental or
physical. Stress is an arousal response the body makes, when a situation is
perceived as being stressful. The impact of this arousal affects emotional as
well as cognitive thinking. The impact is seen in behavioral and physiological
change.. When stress is long term and chronic it leads to chronic psychosomatic
ailments. While there is an undeniable link between stress and illness, optimal
stress is a prerequisite for success in every task. Stress is the wind beneath
your wings pushing you towards achievement. If stress can trigger off
psychosomatic ailments in those living in the fast track, it can be a trigger
even to those who suffer from monotony, boredom or frustration. It is therefore
very essential to bring a balance between too much and too little stress.
The first step in managing stress is to develop a stress-free personality. A
high self-esteem, assertive behavior and a positive attitude help in building a
stress-free perception. It also helps to focus on areas where control and
change are possible. Locate the source of stress and use a problem solving
approach to deal with it step by step. All stress you can understand. Some you
can change. Some you may have little control over. You may then need to change
your attitude and response towards these stressors. Thereby reducing stress.
Any exercise programme done regularly utilizes the body’s stress hormones.
Exercise not only makes the body fit, but also acclimatizes the heart and lungs
to increased activity, as in stressful situations. Relaxation and meditation
techniques result in calming brain waves, and reducing the effects of stress.
This is especially effective with stressrelated ailments such as Hypertension,
Headaches, Digestive ailments, Cardiac ailments, Sleep problems to name just a
few. Stress may be an irritant in your life or it may be a factor of passive
existence. Change of perspective will help change this stress to an active,
rewarding life. One of the best gifts of nature is sleep. Daily sleep of 6 - 8
hours helps in relaxation and repair of the body and mind. It provides
sufficient time for deep - NREM and dream REM sleep restoring physical and
mental health.
Stress may be an irritant in your life or it may be a factor of passive
existence. Change of perspective will help change this stress to an active,
rewarding life. One of the best gifts of nature is sleep. Daily sleep of 6 to 8
hours helps in relaxation and repair of the body and mind. It provides
sufficient time for deep - NREM and dream REM sleep restoring physical and
mental health.
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 and
at yourself.
* 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 and you will have renewed energy to face the next day’s
Stresses.
* Plan your time well. 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 delete any activity or
reduce time for health factors.
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, others
24 Total time in a day
EAR, NOSE, THROAT, TEETH, EYE CARE
I. Ears
* Have periodic examination of your ears, especially if you notice your
hearing decreasing.
* Do not put drops, oil, etc. in your ears without doctor’s advise.
* Do not clean the ears with pins, keys, pens, etc.
* Do not remove foreign objects from the ear without a doctor’s
assistance.
* Do not unnecessarily- clean ears after bath with ear buds, etc.
* 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.
II. Nose
* Do not squeeze a boil or pimple around the area of the nose.
* Do not try and remove a foreign object from the nasal passage without
a doctor’s assistance.
* Do not unnecessarily pick the nose 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.
III. Throat
* Avoid the.use of irritants to the throat such as smoking, chewing
tobacco / paan, etc.
* Avoid putting coins, marbles, pins, etc. in the mouth.
* Do not shout, scream etc. this causes hoarseness. In cases of
hoarseness - rest the throat without misuse till hoarseness passes. If
hoarseness persists for more than 7 days, consult your doctor.
* Avoid eating excessively cold/hot spicy foods.
* Avoid talking when food/water is in the mouth.
* Eat food calmly- avoid hurry.
* In case of glandular swelling in the neck, consult your doctor.
IV. Teeth
* Brush your teeth once / twice a day prior to sleeping using a medium
tooth brush.
* Massage your gums once a day with your finger for one minute.
* Avoid using abrasive tooth powders, salt, tobacco, etc. for cleaning
the teeth.
* Avoid use of any other person’s tooth brush.
* Change your tooth brush atleast once every 90 days.
* Use dental floss for removing food particles, avoid the use of pins,
etc.
* Do not smoke, use tobacco, chew gum, eat chocolate, candy etc.
* Eat plenty of crunchy fresh vegetables and fruit.
* In case of irregular, sharp, broken teeth, contact your dentist.
* Do not apply medicine without consulting your doctor.
* In case of tooth ache, gum bleeding, ulcers of the gum and cheek,
white patches, etc., consult your dentist.
* Dental check every six months; especially for growing children is
essential.
The INTERNET now has a personality. YOURS! See your Yahoo! Homepage.
http://in.yahoo.com/
