Dr Arun Kannan by Sekar is the best ; unless one becomes a vegetable, definitely, movements should be there; even 2 minutes per stretch say 10 times a day is more than sufficient. Even where movement is difficult, there are too many demonstrations. A few may be adopted while sitting. Brooding over nothing is too dangerous. KR IRS 271124
On Wed, 27 Nov 2024 at 11:08, Madras Sivaraman <[email protected]> wrote: > I agree my advice is for people without any ailment. It would suite > diabetics. > > On Wed, 27 Nov 2024 at 11:00 AM, gopala krishnan <[email protected]> > wrote: > >> Sirs, >> >> Your suggestions are very good for a person having good health at >> retirement . But I like to add that some persons have week body through >> genes, recovered from diseases like jaundice, being in ICU 2-3 times, >> diabetics for more than 25 years etc.it may not be possible. >> >> Just trying to live with out habits like taking drinks, smoking; being >> vegetarian , take very less food, taking more fruits is possible with >> maximum physical activity for the body condition are only possible for >> many I think at the age above 80. >> >> Gopalakrishnan >> >> On Wednesday, 27 November, 2024 at 10:31:50 am IST, Chittanandam V R < >> [email protected]> wrote: >> for >> >> *Very good advice, Sivaraman Sir, but difficult to follow.* >> >> *Chittanandam * >> >> On Wed, 27 Nov 2024, 9:59 am Madras Sivaraman, < >> [email protected]> wrote: >> >> The first principle is never to sit for more than an hour.Keep moving as >> much as possible.Get up early by 5 am. >> Do some light bending and stretching.A few deep breaths.Go for a walk of >> at least 3 kms.If not climb 100 stairs.This keeps your knees in >> condition.Avoid all deep >> fried food.Be vegetarian.Take protein supplements that suits you.Reduce >> rice intake and increase vegetables and fruits.Do not fill up. >> ABSOLUTELY NO ALCOHOL AND OR SMOKIMG.Read good fiction action thrillers >> that keeps you on the edge.Be charitable.That is my prescription.Regards >> >> On Wed, 27 Nov, 2024, 08:56 Rajaram Krishnamurthy, <[email protected]> >> wrote: >> >> The Importance of Physical Activity Exercise among Older People >> >> In this special issue of BioMed Research International, the focus is on >> lifestyle and in particular physical activity (PA) as a driver for a >> healthy and long life for older people. >> >> As populations continue to extend life expectancy, a central concern is >> whether the added time comprises years of healthy life and promotes a high >> health-related quality of life into old age. PA is defined as any bodily >> movement produced by skeletal muscles that result in energy expenditure. PA >> encompasses exercise, sports, and physical activities performed as part of >> daily living, occupation, leisure, or active transportation. Exercise is a >> subcategory of PA that is planned, structured, and repetitive and that has >> as a final or intermediate objective for improvement or maintenance of >> physical fitness. Physical function is the capacity of an individual to >> perform the physical activities of daily living. Physical function reflects >> motor function and control, physical fitness, and habitual PA . >> >> PA is a protective factor for noncommunicable diseases such as >> cardiovascular disease, stroke, diabetes, and me types of cancer and PA is >> associated with improved mental health, delay in the onset of dementia, and >> improved quality of life and wellbeing. The health benefits of PA are well >> documented with higher levels and greater frequency of PA being associated >> with reduced risk and improved health in a number of key areas. >> >> The dose of PA or exercise is described by the duration, frequency, >> intensity, and mode . For optimal effects, the older person must adhere >> to the prescribed exercise program and follow the overload principle of >> training, i.e., to exercise near the limit of the maximum capacity to >> challenge the body systems sufficiently, to induce improvements in >> physiological parameters such as VO2max and muscular strength. >> >> Improvements in mental health, emotional, psychological, and social >> well-being and cognitive function are also associated with regular PA. >> Despite these health benefits, PA levels amongst older adults remain below >> the recommended 150 min/week. The crude global prevalence of physical >> inactivity is 21.4%. This translates to one in every four to five adults >> being physically inactive, or with activity levels lower than the current >> recommendations from WHO. Inactivity and aging increase the risk of >> chronic disease, and older people often have multiple chronic conditions >> (NFH, 2010). The exercise recommendations from WHO include both aerobic >> exercise and strength exercise as well as balance exercises to reduce the >> risk of falls. If older adults cannot follow the guidelines because of >> chronic conditions, they should be as active as their ability and >> conditions allow . It is important to note that the recommended amount of >> PA is in addition to routine activities of daily living like self-care, >> cooking, and shopping, to mention a few. >> >> Inactivity is associated with alterations in body composition resulting >> in an increase in percentage of body fat and a concomitant decline in lean >> body mass. Thus, significant loss in maximal force production takes place >> with inactivity. Skeletal muscle atrophy is often considered a hallmark of >> aging and physical inactivity. Sarcopenia is defined as low muscle mass in >> combination with low muscle strength and/or low physical performance. >> Consequently, low physical performance and dependence in activities of >> daily living is more common among older people. However, strength training >> has been shown to increase lean body mass , improve physical performance , >> and to a lesser extent have a positive effect on self-reported activities >> of daily living . These aspects are at focus in the papers of K. >> Kropielnicka et al. “Influence of the Physical Training on Muscle Function >> and Walking Distance in Symptomatic Peripheral Arterial Disease in Elderly” >> as well as G. Piastra et al. “Effects of Two Types of 9-Month Adapted >> Physical Activity Program on Muscle Mass, Muscle Strength, and Balance in >> Moderate Sarcopenic Older Women.” >> >> Participation in PA and exercise can contribute to maintaining quality of >> life, health, and physical function and reducing falls among older people >> in general and older people with morbidities in particular. The increased >> attention to the relationship between exercise and HRQOL in older adults >> over the last decade is reflected in a recent review, which showed that a >> moderate PA level combining multitasking exercise components had a positive >> effect on activities in daily living, highlighting the importance of >> physical, mental, and social demands. To reduce falls, balance training is >> also recommended to be included in physical exercise programs for older >> adults. Exercise has also been shown to reduce falls with 21%, with a >> greater effect of exercise programs including challenging balance >> activities for more than 3 hours/week. >> >> Exercise training in older people has been associated with health >> benefits such as decreased cardiovascular mortality. Explanatory mechanism >> likely to be involved following exercise was a change in the cardiac >> autonomic balance producing an increase, or a relative dominance, of the >> vagal component. Furthermore, endurance exercise training in older people >> decreases resting and submaximal exercise heart rate and systolic and >> diastolic blood pressure and increases stroke volume . This is especially >> notable during peak effort in which stroke volume, cardiac output, >> contractility, and oxygen uptake are increased, while total peripheral >> resistance and systolic and diastolic blood pressure decreased. Thus, >> lowering after-load in the heart muscle, which in turn facilitates left >> ventricular systolic and diastolic function, emphasizes the importance of >> high intensity training also for the elderly. >> >> Exercise may also have benefits for the brain centers that support >> executive control. It may be that strong executive functioning in itself >> may facilitate consistency for this challenging activity. Poor executive >> control has been associated with lower self-reported PA rates over a 2-year >> period . The executive control's contribution to PA has been found to be >> 50% greater in magnitude than the contribution of PA to subsequent changes >> in executive control >> >> In order to attain a high level of cardiorespiratory fitness, it is >> recommended to be physically active for 6 months or longer. These >> recommendations may also be applied to balance exercises in order to reduce >> falls. Many elderly individuals are incapable of sustaining activities for >> this long on their own. Successful maintenance of PA typically requires >> substantial support and supervision. Even then, a high percentage of people >> drop out due to difficulties negotiating everyday costs of activity >> participation like scheduling conflicts and competing sedentary activities >> or health issues. >> >> Promoting exercise among the older population is an important public >> health and clinical issue. A core issue is how to get older people with >> comorbidities to exercise. [WHO? Global Recommendations on PA for Health.] >> >> K RAJARAM IRS 271124 >> >> ---------- Forwarded message --------- >> From: *Rangarajan T.N.C.* <[email protected]> >> Date: Tue, 26 Nov 2024 at 19:11 >> Subject: Fw: fitness tips >> To: >> >> >> >> *Sent:* Tuesday, 26 November, 2024 at 07:09:58 pm IST >> *Subject:* fitness tips >> >> >> https://www.artofmanliness.com/health-fitness/health/podcast-941-how-to-avoid-death-by-comfort/? >> utm_source=substack&utm_medium=email >> <https://www.artofmanliness.com/health-fitness/health/podcast-941-how-to-avoid-death-by-comfort/?utm_source=substack&utm_medium=email> >> >> Podcast #941: How to Avoid Death by Comfort >> >> Brett & Kate McKay >> >> Uncover the dangers of modern comfort and the impact on our health. Learn >> how sublethal stress can actually impr... >> >> <https://www.artofmanliness.com/health-fitness/health/podcast-941-how-to-avoid-death-by-comfort/?> >> >> >> >> -- >> On Facebook, please join https://www.facebook.com/groups/keralaiyerstrust >> >> We are now on Telegram Mobile App also, please join >> >> Pattars/Kerala Iyers Discussions: https://t.me/PattarsGroup >> >> Kerala Iyers Trust Decisions only posts : https://t.me/KeralaIyersTrust >> >> Kerala Iyers Trust Group for Discussions: >> https://t.me/KeralaIyersTrustGroup >> --- >> You received this message because you are subscribed to the Google Groups >> "KeralaIyers" group. >> To unsubscribe from this group and stop receiving emails from it, send an >> email to [email protected]. >> To view this discussion visit >> https://groups.google.com/d/msgid/keralaiyers/CAL5XZopz-Rs%2BD%3D84N1zYA5vs8xSsvHkKDBJNPSrRCqO%2BqAizbQ%40mail.gmail.com >> <https://groups.google.com/d/msgid/keralaiyers/CAL5XZopz-Rs%2BD%3D84N1zYA5vs8xSsvHkKDBJNPSrRCqO%2BqAizbQ%40mail.gmail.com?utm_medium=email&utm_source=footer> >> . >> >> -- > On Facebook, please join https://www.facebook.com/groups/keralaiyerstrust > > We are now on Telegram Mobile App also, please join > > Pattars/Kerala Iyers Discussions: https://t.me/PattarsGroup > > Kerala Iyers Trust Decisions only posts : https://t.me/KeralaIyersTrust > > Kerala Iyers Trust Group for Discussions: > https://t.me/KeralaIyersTrustGroup > --- > You received this message because you are subscribed to the Google Groups > "KeralaIyers" group. > To unsubscribe from this group and stop receiving emails from it, send an > email to [email protected]. > To view this discussion visit > https://groups.google.com/d/msgid/keralaiyers/CADLnUxjzG5L5rf8MUqQg54YJjx5vxDxBEivS%2BigQ7hJmuenyXg%40mail.gmail.com > <https://groups.google.com/d/msgid/keralaiyers/CADLnUxjzG5L5rf8MUqQg54YJjx5vxDxBEivS%2BigQ7hJmuenyXg%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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