vide part 1 and now attachment KR IRS 24221 Google drive link 12 mb size pdf https://drive.google.com/file/d/1OHiqzhRWckHs-0nlKpfvJzy7UH45wXFD/view?usp=sharing
On Wed, 24 Feb 2021 at 10:55, Rajaram Krishnamurthy <[email protected]> wrote: > Pranam > I bought 3 books in the USA one of which is GROWING GRACEFULLY in old > age. Some of those advocated under research are also found under Google. So > I summed it up which may be useful for all those above 60. Never presume > you are a hero to fight and never assume you are so weak also. What one did > once ,say climbing the staircase in 2 minutes you can do even now but you > world miss this earth if you trynow. So Understand that what formula > applies to the growing kids applies to old age also. self realisation and > self evaluation without feeling nervous and underestimation and at the same > time stretching too much with the over estimation would tend the muscle > creep. So shall we? > *7 Best Exercises for Seniors (and a Few to Avoid!)* > > > > KR: everybody listen: Exercise food sleep and work mind sharpness are > all not uniform as youngsters at old age; the mass falling is nature as a > tree drops its leaves in summer. At the same time, what is your strength > and weakness you alone can know better. At the same time the mind presumes > a lot as weak, untenable, impossible cannot etc which shall be ignored but > analysed what limits one can go. Accordingly decide. In simple terms EVEN > DAILY WALKING DISTRIBUTED OVER FEW HOURS APART INSIDE OR OUTSIDE OR EVEN > TOP FLOOR IN THE EVENING SUN IS ENOUGH; SOME MILD YOGA EXERCISE S IS > GOOD.EEP ACTIVE GROW GRACEFULLY. These are all part of the book GROW > GRACEFULLY with me. And extracted out of the google for posting. K R IRS > 24221 > > > > Attached e book below for the west but can be changed suited to us. > > > > 1 Our biology changes as we get older, causing seniors to have different > reasons for staying in shape than younger generations. Though physical > fitness provides benefits at any age, the health perks physically fit > seniors enjoy are more notable. Physicians and researchers > <https://www.aarp.org/health/healthy-living/info-2019/guide-healthier-longer-life.html> > say > seniors should remain as active as possible, without overexerting one’s > self. In older adults, exercise helps you live a longer, healthier, and > more joyous life. > > Some of the benefits of exercising later in life include: > > More exercise means more independence for seniors: > > Seniors that exercise regularly are less likely to depend on others. > According to Harvard Medical School > <https://www.health.harvard.edu/blog/walking-exercise-helps-seniors-stay-mobile-independent-201405287173>, > regular exercise promotes an older adults ability to walk, bathe, cook, > eat, dress, and use the restroom. If self-reliance is a priority, exercise > is one of the best ways to maintain independence for older adults. > > 2 Though it seems counter-intuitive, being inactive makes you tired > and being active gives you more energy > <https://www.nia.nih.gov/health/fatigue-older-adults>. Any amount of > exercise promotes the release of endorphins, which are essential > neurotransmitters linked to pain mitigation and a sense of well-being. > Endorphins combat stress hormones, promote healthy sleep, and make you feel > more > lively and energetic > <https://www.medicinenet.com/endorphins_natural_pain_and_stress_fighters/views.htm>, > overall. > > 3 Before you launch into an exercise regimen, it’s important to check > with a physician to ensure you’re healthy enough for exercise, and to see > which exercises are ideal for your current fitness level. > > 1. Water aerobics > > > > In the past years, water aerobics have become an extremely popular form of > exercise among all ages, but in particular to seniors. Exercising in the > water is ideal for those living with arthritis and other forms of joint > pain, as the buoyancy of the water puts less stress on your joints. > Additionally, water brings natural resistance, which eliminates the need > for weights in strength training. Water aerobics exercises improve your > strength, flexibility, and balance > <https://waterexercisecoach.com/7-benefits-of-water-exercise/> with > minimal stress on your body. > > Great water aerobics exercises for seniors > <https://www.seniorlifestyle.com/resources/blog/5-best-water-aerobics-exercises-seniors/> > include: > > 1. Aqua jogging > > 2. Flutter kicking > > 3. Leg lifts > > 4. Standing water push-ups > > 5. Arm curls > > 2. Chair yoga > > > > Like water aerobics, chair yoga is a low-impact form of exercise that > improves muscle strength, mobility, balance and flexibility, all of which > are crucial health aspects for seniors. Chair yoga is an accessible form of > yoga that provides less stress on muscles, joints, and bones than more > conventional forms of yoga. > > As an added bonus, chair yoga has been shown to improve mental health in > older adults. Regular chair yoga participants have better quality sleep, > lower instances of depression, and report a general sense of well-being. > > Great chair yoga exercises for seniors include: > > - Overhead stretch > - Seated cow stretch > - Seated cat stretch > - Seated mountain pose > - Seated twist > > 3. Resistance band workouts > > > > Resistance bands are stretchy strips of rubber that add resistance to > workouts with reduced stress on your body. Resistance band workouts are > user-friendly, and accessible for beginners. This form of exercise is > growing more popular among seniors because of the relatively cheap up-front > costs of materials, which makes resistance band workouts ideal for at-home > exercise. Additionally, these exercises are ideal for strengthening your > core, which improves posture, mobility, and balance. > > Resistance band workouts for seniors include: > > - Leg press > - Triceps press > - Lateral raise > - Bicep curl > - Band pull apart > > 4. Pilates > > > > Pilates is a popular low-impact form of exercise that was developed a > century ago. In pilates exercises, breathing, alignment, concentration and > core strength are emphasized, and typically involves mats, pilates balls, > and other inflated accessories to help build strength without the stress of > higher-impact exercises. Pilates has been shown to improve balance, develop > core strength and increase flexibility in older adults. > > Some great pilates exercises for older adults include: > > - Mermaid movement > - Side circles > - Food slides > - Step ups > - Leg circle > > > > 5. Walking Best as all the above and below acts are embedded in it. > > > > One of the least stressful and accessible forms of exercise is walking. > For some seniors, walking is a bigger challenge than others, so distance > and step goals differ from person to person. For the general population, > 10,000 > steps per day > <https://www.silversneakers.com/blog/best-exercise-older-adults/> is > advised for a healthy lifestyle, but those with difficulty walking or joint > pain may settle for a smaller number as a goal. A PLOS One study found that > walking 10,000 steps lowered the ten-year outlook for mortality by 46%. > Walking promotes a healthy lifestyle, while strengthening muscles, lowering > your risk of heart disease, stroke, diabetes, and colon cancer > <https://www.betterhealth.vic.gov.au/health/HealthyLiving/Walking-the-benefits-for-older-people> > . > > Ideas for walking exercises for seniors: > > - Find a moderate trail through a park > - Find a walk-friendly race to train for > - Walk the perimeter of a familiar building > - Find an audiobook or a playlist for stimulation during your walk > > 6. Body weight workouts > > > > Muscle loss can be devastating and debilitating for older adults. Around a > third of seniors live with severe muscle loss > <https://www.webmd.com/healthy-aging/guide/sarcopenia-with-aging>, which > can lead to hormone problems, a decrease in the ability to metabolize > protein, and other problems. Body weight workouts are one of the best ways > to counteract the effects of muscle atrophy in older adults. One of the key > benefits of body weight workouts is the affordability. The materials > required for body weight workouts are minimal; most body weight workouts > require workout clothes and a mat to soften impact with the floor. > > Some great body weight workouts for seniors include: > > - Squats to chair > - Step up > - Bird dog > - Lying hip bridges > - Side lying circles > > > > 7. Dumbbell strength training > > > > Strength training has been shown to alleviate the symptoms of diabetes, > osteoporosis, back pain, and depression, while helping you manage your > weight. Strength training also contributes to a higher metabolism and > enhanced glucose control. Dumbbell exercises are some of the best ways for > seniors to strength train, if they are performed with the proper > precautions. Dumbbells allow seniors to isolate muscle groups to > strengthen, while improving balance and flexibility. > > Some ideal dumbbell workouts for seniors include: > > - Bent-over row > - Tricep extension > - Bicep curl > - Overhead press > - Front raise > > Exercises Seniors Should Avoid > > A good percentage of popular mainstream workouts are not ideal for older > adults. These popular workouts are well-suited for younger adults looking > to bulk up or shed weight in a hurry, but they may put an unhealthy strain > on older adults with joint pain, atrophied muscles, posture problems or > issues with balance. > > The following exercises should probably be avoided if you’re over the age > of 65: > > - Squats with dumbbells or weights > - Bench press > - Leg press > - Long-distance running > - Abdominal crunches > - Upright row > - Deadlift > - High-intensity interval training > - Rock climbing > - Power clean > - xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx > > > On Wed, 24 Feb 2021 at 10:41, Rajaram Krishnamurthy <[email protected]> > wrote: > >> Pranam >> I bought 3 books in the USA one of which is GROWING GRACEFULLY in old >> age. Some of those advocated under research are also found under Google. So >> I summed it up which may be useful for all those above 60. Never presume >> you are a hero to fight and never assume you are so weak also. What one did >> once ,say climbing the staircase in 2 minutes you can do even now but you >> world miss this earth if you trynow. So Understand that what formula >> applies to the growing kids applies to old age also. self realisation and >> self evaluation without feeling nervous and underestimation and at the same >> time stretching too much with the over estimation would tend the muscle >> creep. So shall we? >> *7 Best Exercises for Seniors (and a Few to Avoid!)* >> >> >> >> KR: everybody listen: Exercise food sleep and work mind sharpness are >> all not uniform as youngsters at old age; the mass falling is nature as a >> tree drops its leaves in summer. At the same time, what is your strength >> and weakness you alone can know better. At the same time the mind presumes >> a lot as weak, untenable, impossible cannot etc which shall be ignored but >> analysed what limits one can go. Accordingly decide. In simple terms EVEN >> DAILY WALKING DISTRIBUTED OVER FEW HOURS APART INSIDE OR OUTSIDE OR EVEN >> TOP FLOOR IN THE EVENING SUN IS ENOUGH; SOME MILD YOGA EXERCISE S IS >> GOOD.EEP ACTIVE GROW GRACEFULLY. These are all part of the book GROW >> GRACEFULLY with me. And extracted out of the google for posting. K R IRS >> 24221 >> >> >> >> Attached e book below for the west but can be changed suited to us. >> >> >> >> 1 Our biology changes as we get older, causing seniors to have different >> reasons for staying in shape than younger generations. Though physical >> fitness provides benefits at any age, the health perks physically fit >> seniors enjoy are more notable. Physicians and researchers >> <https://www.aarp.org/health/healthy-living/info-2019/guide-healthier-longer-life.html> >> say >> seniors should remain as active as possible, without overexerting one’s >> self. In older adults, exercise helps you live a longer, healthier, and >> more joyous life. >> >> Some of the benefits of exercising later in life include: >> >> More exercise means more independence for seniors: >> >> Seniors that exercise regularly are less likely to depend on others. >> According to Harvard Medical School >> <https://www.health.harvard.edu/blog/walking-exercise-helps-seniors-stay-mobile-independent-201405287173>, >> regular exercise promotes an older adults ability to walk, bathe, cook, >> eat, dress, and use the restroom. If self-reliance is a priority, exercise >> is one of the best ways to maintain independence for older adults. >> >> 2 Though it seems counter-intuitive, being inactive makes you tired >> and being active gives you more energy >> <https://www.nia.nih.gov/health/fatigue-older-adults>. Any amount of >> exercise promotes the release of endorphins, which are essential >> neurotransmitters linked to pain mitigation and a sense of well-being. >> Endorphins combat stress hormones, promote healthy sleep, and make you feel >> more >> lively and energetic >> <https://www.medicinenet.com/endorphins_natural_pain_and_stress_fighters/views.htm>, >> overall. >> >> 3 Before you launch into an exercise regimen, it’s important to check >> with a physician to ensure you’re healthy enough for exercise, and to see >> which exercises are ideal for your current fitness level. >> >> 1. Water aerobics >> >> >> >> In the past years, water aerobics have become an extremely popular form >> of exercise among all ages, but in particular to seniors. Exercising in the >> water is ideal for those living with arthritis and other forms of joint >> pain, as the buoyancy of the water puts less stress on your joints. >> Additionally, water brings natural resistance, which eliminates the need >> for weights in strength training. Water aerobics exercises improve your >> strength, flexibility, and balance >> <https://waterexercisecoach.com/7-benefits-of-water-exercise/> with >> minimal stress on your body. >> >> Great water aerobics exercises for seniors >> <https://www.seniorlifestyle.com/resources/blog/5-best-water-aerobics-exercises-seniors/> >> include: >> >> 1. Aqua jogging >> >> 2. Flutter kicking >> >> 3. Leg lifts >> >> 4. Standing water push-ups >> >> 5. Arm curls >> >> 2. Chair yoga >> >> >> >> Like water aerobics, chair yoga is a low-impact form of exercise that >> improves muscle strength, mobility, balance and flexibility, all of which >> are crucial health aspects for seniors. Chair yoga is an accessible form of >> yoga that provides less stress on muscles, joints, and bones than more >> conventional forms of yoga. >> >> As an added bonus, chair yoga has been shown to improve mental health in >> older adults. Regular chair yoga participants have better quality sleep, >> lower instances of depression, and report a general sense of well-being. >> >> Great chair yoga exercises for seniors include: >> >> - Overhead stretch >> - Seated cow stretch >> - Seated cat stretch >> - Seated mountain pose >> - Seated twist >> >> 3. Resistance band workouts >> >> >> >> Resistance bands are stretchy strips of rubber that add resistance to >> workouts with reduced stress on your body. Resistance band workouts are >> user-friendly, and accessible for beginners. This form of exercise is >> growing more popular among seniors because of the relatively cheap up-front >> costs of materials, which makes resistance band workouts ideal for at-home >> exercise. Additionally, these exercises are ideal for strengthening your >> core, which improves posture, mobility, and balance. >> >> Resistance band workouts for seniors include: >> >> - Leg press >> - Triceps press >> - Lateral raise >> - Bicep curl >> - Band pull apart >> >> 4. Pilates >> >> >> >> Pilates is a popular low-impact form of exercise that was developed a >> century ago. In pilates exercises, breathing, alignment, concentration and >> core strength are emphasized, and typically involves mats, pilates balls, >> and other inflated accessories to help build strength without the stress of >> higher-impact exercises. Pilates has been shown to improve balance, develop >> core strength and increase flexibility in older adults. >> >> Some great pilates exercises for older adults include: >> >> - Mermaid movement >> - Side circles >> - Food slides >> - Step ups >> - Leg circle >> >> >> >> 5. Walking Best as all the above and below acts are embedded in it. >> >> >> >> One of the least stressful and accessible forms of exercise is walking. >> For some seniors, walking is a bigger challenge than others, so distance >> and step goals differ from person to person. For the general population, >> 10,000 >> steps per day >> <https://www.silversneakers.com/blog/best-exercise-older-adults/> is >> advised for a healthy lifestyle, but those with difficulty walking or joint >> pain may settle for a smaller number as a goal. A PLOS One study found that >> walking 10,000 steps lowered the ten-year outlook for mortality by 46%. >> Walking promotes a healthy lifestyle, while strengthening muscles, lowering >> your risk of heart disease, stroke, diabetes, and colon cancer >> <https://www.betterhealth.vic.gov.au/health/HealthyLiving/Walking-the-benefits-for-older-people> >> . >> >> Ideas for walking exercises for seniors: >> >> - Find a moderate trail through a park >> - Find a walk-friendly race to train for >> - Walk the perimeter of a familiar building >> - Find an audiobook or a playlist for stimulation during your walk >> >> 6. Body weight workouts >> >> >> >> Muscle loss can be devastating and debilitating for older adults. Around a >> third of seniors live with severe muscle loss >> <https://www.webmd.com/healthy-aging/guide/sarcopenia-with-aging>, which >> can lead to hormone problems, a decrease in the ability to metabolize >> protein, and other problems. Body weight workouts are one of the best ways >> to counteract the effects of muscle atrophy in older adults. One of the key >> benefits of body weight workouts is the affordability. The materials >> required for body weight workouts are minimal; most body weight workouts >> require workout clothes and a mat to soften impact with the floor. >> >> Some great body weight workouts for seniors include: >> >> - Squats to chair >> - Step up >> - Bird dog >> - Lying hip bridges >> - Side lying circles >> >> >> >> 7. Dumbbell strength training >> >> >> >> Strength training has been shown to alleviate the symptoms of diabetes, >> osteoporosis, back pain, and depression, while helping you manage your >> weight. Strength training also contributes to a higher metabolism and >> enhanced glucose control. Dumbbell exercises are some of the best ways for >> seniors to strength train, if they are performed with the proper >> precautions. Dumbbells allow seniors to isolate muscle groups to >> strengthen, while improving balance and flexibility. >> >> Some ideal dumbbell workouts for seniors include: >> >> - Bent-over row >> - Tricep extension >> - Bicep curl >> - Overhead press >> - Front raise >> >> Exercises Seniors Should Avoid >> >> A good percentage of popular mainstream workouts are not ideal for older >> adults. These popular workouts are well-suited for younger adults looking >> to bulk up or shed weight in a hurry, but they may put an unhealthy strain >> on older adults with joint pain, atrophied muscles, posture problems or >> issues with balance. >> >> The following exercises should probably be avoided if you’re over the age >> of 65: >> >> - Squats with dumbbells or weights >> - Bench press >> - Leg press >> - Long-distance running >> - Abdominal crunches >> - Upright row >> - Deadlift >> - High-intensity interval training >> - Rock climbing >> - Power clean >> - xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx >> >> >> On Wed, 24 Feb 2021 at 06:52, HARE RAMA HARE KRISHNA < >> [email protected]> wrote: >> >>> Is it advisable to practice yoga by hernia affected person-if yes what >>> postures should be avoided >>> -vishnu >>> >>> On 12:57am, Wed, Feb 24, 2021 Indian Rediff <[email protected] >>> wrote: >>> >>>> 1) Exercise - walk a lot - make that 10,000 steps a day not at a >>>> leisurely pace, but one where you are sweating after 2,500 steps. >>>> 2) 3 times a week, you need to lift weights to gain upper body >>>> strength. If you cannot lift weights, try doing suryanamaskaram - start >>>> with at least 10 - and work your way to 50 or even 100. >>>> >>>> Sai >>>> >>>> On Tue, Feb 23, 2021 at 10:48 AM Markendeya Yeddanapudi < >>>> [email protected]> wrote: >>>> >>>>> Being old I find my body mass reducing.what am I to do? >>>>> YM >>>>> >>>>> -- >>>>> *Mar* >>>>> >>>>> -- >>>>> You received this message because you are subscribed to the Google >>>>> Groups "iyer123" group. >>>>> To unsubscribe from this group and stop receiving emails from it, send >>>>> an email to [email protected]. >>>>> To view this discussion on the web visit >>>>> https://groups.google.com/d/msgid/iyer123/CACDCHCLah6yJb1Mv8F1nKXwtabBB7Z8AuMsYnSiBVXvKqHRxng%40mail.gmail.com >>>>> <https://groups.google.com/d/msgid/iyer123/CACDCHCLah6yJb1Mv8F1nKXwtabBB7Z8AuMsYnSiBVXvKqHRxng%40mail.gmail.com?utm_medium=email&utm_source=footer> >>>>> . >>>>> >>>> -- >>>> You received this message because you are subscribed to the Google >>>> Groups "iyer123" group. >>>> To unsubscribe from this group and stop receiving emails from it, send >>>> an email to [email protected]. >>>> To view this discussion on the web visit >>>> https://groups.google.com/d/msgid/iyer123/CAHqYaCoh%2BtyHUADBowb%2BybjK2G6HkU4f4U9aiz7gfdoh6mmM%2Bg%40mail.gmail.com >>>> <https://groups.google.com/d/msgid/iyer123/CAHqYaCoh%2BtyHUADBowb%2BybjK2G6HkU4f4U9aiz7gfdoh6mmM%2Bg%40mail.gmail.com?utm_medium=email&utm_source=footer> >>>> . >>>> >>> -- >>> You received this message because you are subscribed to the Google >>> Groups "iyer123" group. >>> To unsubscribe from this group and stop receiving emails from it, send >>> an email to [email protected]. >>> To view this discussion on the web visit >>> https://groups.google.com/d/msgid/iyer123/CAMvUk8gFU3gAsG%2BN_%3DLGVFJngu-2hMqpzQp1Cg2jnBAiiHnS0w%40mail.gmail.com >>> <https://groups.google.com/d/msgid/iyer123/CAMvUk8gFU3gAsG%2BN_%3DLGVFJngu-2hMqpzQp1Cg2jnBAiiHnS0w%40mail.gmail.com?utm_medium=email&utm_source=footer> >>> . >>> >> -- You received this message because you are subscribed to the Google Groups "Thatha_Patty" group. 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